GHUTV LIVE! Habits - How to Build Good Habits and Break Bad Ones

Well, hello there, Get Healthy U TV squad and anybody else, even if you are not a member and you're watching. So good to have you here. I'm Chris Freytag, this is Sam Cam. Hi, how are you? Hello.

This is our monthly Q and A that we do live every month. Typically kind of towards the end of the month, don't we? Yeah, middle to end. Yeah. And we have a different topic every time.

We sometimes pull in one of our other Get Healthy U TV trainers, sometimes there's three of us. We try to just talk about all the things. Fitness, health, nutrition, mindset, menopause, everything that goes along with aging gracefully and feeling good. So I'm so happy to be here. It is October.

And once it turns to be fall, you'll see us in our uniform, which is typically a down vest. We laugh, honest to goodness. I wear a black down vest about 200 days of the year. Yes. It's, every time we show up, we're wearing the same thing, so.

Oh, for those of you who are new, we are in Minneapolis, Minnesota. It is a beautiful day today, but it is cold here during the winter. So anyway, that's part of our repertoire. Today we kind of have a fun day. Yeah.

We're talking about habits. Yep. Habits are interesting, because it takes 30 to 60 days to build a habit. It also takes about 30 to 60 days of consistency to break a habit. And breaking a habit, I'm not sure, some people would tell you breaking is harder than building hard.

I don't know. What do you think? I don't. Ooh, I don't know. They're both hard.

Yeah, I was gonna say they both have their. So we wanna talk about being aware of certain habits that you either want to put on your plate, like I'm ready to start this habit, or get rid of this habit. A couple quick things, I know I sound a little hoarse. I had some laryngitis over the weekend. This is my sexy voice.

So I am going to be drinking my water. I'm doing good though today. You should have heard me on Sunday, I couldn't even talk. And even yesterday I was like, Chris, what'd you do over the weekend? Even yesterday.

So I'll do my best. I do wanna mention for those of you are watching, your Get Healthy U TV member, you're not a Get Healthy U TV member. We are an online portal for workouts. We have an app, we have a Roku, and a Fire TV channel. We are on your website, on your phone.

We have over 500 plus workouts. We add two new workouts a week, we have eight trainers. It's a full service thing my friends. And we are having a virtual fitness weekend. So this is gonna be our third, 3.0.

What we do is, we come live to you on a Saturday and a Sunday morning. We do four hours of programming. So we do a bunch of different formats of workouts. They're quick workouts. We do like 25 minute workouts and different styles and formats, so you get your workouts in.

We do workshops. So this particular time, Fitness Weekend 3.0, we're covering aging in reverse. We're covering, or aging gracefully, I should say, we're covering menopause is messy. We're talking about mindset in midlife, we're doing a dance jam, low impact cardio. We're doing serious strength, we're doing some yoga and barre.

We got a whole variety of things. You get to interact with all of our trainers, everybody will be present, and we're kind of coming in and off camera. It's super fun. It's fast, it's furious. It's Saturday and Sunday, November 5th and 6th.

Am I right on this date? You are correct, yep. Okay, come on. Join us, sign up. And if you can't make it, if you have something going on that Saturday and Sunday morning, still sign up because you get access to those workouts for 90 days.

They will not go on the website. Correct. They are just for those of you who sign up and pay for the fitness weekend, so check it out 'cause it's super fun. This is, like I said, number 3.0. So I'm really looking forward to that.

Let's get into our habit thing. I do wanna comment, so we have an online course that is a seven week course completely separate from Get Healthy U TV. And one of the things we do in the beginning of the course is we have some sheets, like sheets of paper. Remember old school we have you print them out or you can, you know, do it on your computer. But we write down habits that we know we like, habits that we like.

These are habits I wanna keep. These are my keep habits. Then we write down habits that you've been talking about for a long time in your head or verbally that you want to start. Like I really need to, I'm using an example. I really need to start drinking more water.

Or I really need, you know, people talk like this all the time, you have no idea. As trainers, we hear this all the time. I really need to start doing yoga. I really need, you know, people say this and it's like, okay put it in writing. Yep.

That's a habit you need to start. And then everybody knows of habits they need to stop. Like I drink too much coffee, or I always have to have a sweet with my afternoon, whatever, snack. Or I always have to, I know I have this bad habit, I need to stop. When you write these things down, when you write down what's good about your habits, which feels nice, when you write down things that you know, habits that you should keep, those are the ones are good, ones that you wanna start, and ones that you need to stop.

It becomes more of a reality. You can look at them, you can keep track of them and it's a way to really make a change. So that being said, we have questions about habits. We also just, we'll take any question, you guys. Everything's fair game.

Yes. Everything is fair game. So we do have pre-asked questions, and then I'll take any from the website or wherever watching, and we'll ask 'em. So with the habit thing, we had a question come in. My eating is under control until snack time, after dinner.

If I try to sub something healthy instead of junk, I feel like a drug addict going through withdrawal, super anxious, angry, the whole nine yards. Any strategies to cope with this? I suspect once I break the bad habit choices that it'll be better, but I can't seem to hang on long enough for that to happen. And so say the beginning of it again, they make bad choices after dinner, right? Yes.

So there's like after dinner she feels like she has to eat some sort of junk. She would like to do something healthy, does it for a little bit, but then it's like there's that withdrawal. Okay. So depending on what junk is, like I've had different people tell me, I eat popcorn, like I fill this bowl of popcorn or chips and I just cannot stop eating it, or I start eating pretzels, like that kind of food. Then I hear from people who start eating candy or sweets, I'm a sweet person, so that's what I would do.

But I'm not sure what the junk is. But there's a couple different things you can do and strategies. First of all, write it down, and look at it, that this is a habit you wanna change and track it. Like how many days are gonna give yourself, a week, a month, two months? I would say give yourself one to two months.

I would, advice I have always given clients that I've worked with on nutrition and personal training is, close your kitchen. You have to close your kitchen. When you get used to saying like I'm done, like I just finished dinner, I'm gonna allow myself a little something and then you have to walk away. You will kind of go through withdrawal. But it's almost worse to say, well I'm just gonna let myself have something else at nine or 10, because once you start, it's like one cigarette.

Once you say, well I'm only gonna smoke half a cigarette, you end up smoking one, two, whatever. So don't allow yourself at nine or 10 to pull out that food. You gotta close your kitchen close, close the counter, turn off the lights and go to, you know, don't let yourself, another idea depends on what your downfall is. Like if it's sweets, can you pick something that's healthier like Greek yogurt? Can you do something that involves sugar-free chocolate chips?

So you could put those in there with blueberries or with almonds. Give yourself some healthy fat because that's satiating, and then hopefully you won't, empty carbs, just white flour and sugar make you still feel hungry. So if you can get some real fat in there, you'll feel better and probably more satiated. So like a snack that I think of is yogurt with those things in it. Bubble gum, chew bubble gum.

Just make your jaw move. Just get some juicy bubble gum and chew some bubble gum. It's sweet, keeps your mouth moving, and walk away from the kitchen. Drink tea, I drink tea at night. I drink, we talk about it all the time.

But I drink that Organified Gold tea, which is really good for relaxing and calming down. It's full of mushroom, which sounds disgusting but you can't taste it, reishi mushroom, tiger tail. It's very soothing, it's kind of got a chai flavor to it and it tastes dessert-like to me. So I could have that with like a handful of nuts and chocolate chips and I'm good to go. Hopefully those are some ideas.

Do you have any ideas Sam? Yeah, I do the same thing. So I like the Organifi and I like the chocolate 'cause I am same with you, the sweet person. So like it gives me that fix of wanting some chocolate. So, but again, it's tea.

Somebody also suggested to brush your teeth after you're done because, I don't know about you, but if you eat after you brush your teeth doesn't taste as good. It doesn't. That's a good one. But gum, I mean putting gum in your mouth kind of stops you. Yeah.

And of course you wanna chew gum in private, because kind of, you don't wanna be, but you know. And then on the weekend, you know, maybe or a day you go out like don't beat yourself up but try to build this habit while you can. The other thing I was thinking is frozen fruit. So I'll like freeze banana slices, they're like ice cream. Yep.

Or frozen berries, or frozen grapes. Something like that maybe. Oh, some other people are suggesting like drinking water. I've definitely done that too. And I'm like, I might be.

Or even like between lunch and dinner, if I'm feeling like, I don't really know if I need a snack or not, like I drink water, I fill myself up on that first and then I'm like, "Okay, maybe I do need something." But let's face it, sometimes water is just ugh, water. Yeah, water is water. I mean I love water, but sometimes when I'm really craving something, water won't cut it for me. Water won't cut it. But like sometimes a kombucha, I'll have a kombucha, 'cause that's got a little sweetness to it and that'll stop me from wanting to eat.

We have a lot of people who are just talking about finishing their workout and now they're relaxing and watching us. So super fun to see everyone doing their workouts and then you know, taking another hour with us. I love it. We have somebody saying, I tend to start out with good or new habits, my longest has been about three weeks and then it's gone. Any suggestions on how to maintain that good habit?

So if you can measure it, you can see success. We always talk about that in business. Sam and I, and with our team we're always talking about if you can measure the data, you can find out what's going on. So that's back to what I'm saying about track it, write it down, have a calendar where you're tracking, whether it's an app or a physical calendar where you're tracking like how long you made it. And when you get to that three week mark you'll be like, wait, I've made it three weeks, I'm gonna try to go a couple more days.

It sounds so simple because it is, but it makes a difference. You have to track. Now once you form a habit and it's been months, six months, you don't have to keep tracking. But like a lot of people start tracking their food when they're really trying to change their food habits and you don't wanna track your food for the rest of your life. It can be very irritating, but you learn a lot from tracking.

So I would definitely say that, reach out for motivation. I am obviously an extrovert, those of you who know me, so I glean energy from other people cheering me on or giving me that motivation, or giving me an attaboy. So reach out into the group, Get Healthy U TV group, or reach out to a friend and be like, "Okay, I've made it this far." Or get an accountability partner that says, "Okay, let's do this together and let's see if both of us can make it farther." People are asking what little habits have made the biggest impact for you personally? So when I was younger, like it was just so much easier. Like I could eat late at night.

It didn't really do anything to me just because I was so active and I was exercising and blah blah blah. Some of the things that really changed for me is not eating late at night. So I literally try not to eat after 7:00 PM or so on weekdays when I'm home. Now there are times like, I've been playing pickleball this summer and I don't get home till 7:30 and then I eat dinner a little later. So on that day day I'm not gonna beat myself up.

I just eat a little later. But I do try. Or on the weekends when we go out to dinner, I will eat later. But 80/20 rule most nights I try to stop eating about 7, 7 30 and then I really don't eat, I might drink my Organified, but I don't eat anything after that. And that's almost like a natural fasting period because then I won't eat again till the next morning after I do my workout, I'll have like maybe a half a banana, some electrolytes for my workout, but then I physically eat after the workout.

So that's a habit that's worked for me, trying to get in bed earlier. I used to burn the candle on both ends when I was younger. I am turning 57 this week. Yay! Exciting.

Darn it. Gosh, how did I have to get reminded of that? I know. But once I hit my fifties I was, well even in my forties, I started noticing sleep was such a difference maker for me, and I noticed that my workouts and the way I ate and the way I, everything changed when I had more sleep. When you are tired, if you are not recharging your battery through sleep, guess what your body tries to use?

Food. I mean, there's two ways to recharge your battery. With calories or with sleep. They both, you know, recharge your energy. So I really started taking sleep more seriously.

I started changing my workouts. Habits that I've made, I've had to do more recovery work, and I became really aware of that. And I've also stopped, I'm not an over-exerciser in the least bit. I go hard for like an hour. Yeah.

But I'm not an over-exerciser. I used to be, but then I realized it wasn't serving me well, and plus my life is so full, I have so much going on with work and family and everything else, that wasn't serving me well. So those are kind of habits I've started. I'm trying to think. I try not to eat, I used to eat a lot of desserts, just because, like when we'd go out to dinner I would always order my own dessert, tell my husband you cannot touch it.

You can't eat it. Now I don't do that. I would split a dessert, have a bite of a dessert. I just don't eat as much of that, 'cause it does get a little harder. I mean, no joke, menopause is a game changer for us, but it isn't impossible and you don't have to give up the way you live, you just have to maybe make a few tweaks.

Some people are asking about the name of the tea again. So can you just kind of talk about what that is? Yes. So it's called Organifi, that's the brand. You can't buy it at retail, it is bought online.

We do have a 20% off code. Do you know what it is? Is it Freytag? I think it's just Chris Freytag, if I remember correctly. She's gonna look it up, 'cause you can get 20% off.

But it is a turmeric tea that has reishi mushroom, tiger tail mushroom, cinnamon, it has all these chai flavors. It's made for rest and relaxation. Good for your immune system. A girlfriend of mine turned me onto it about four years ago, and I started drinking it nightly and it's just been like it's like a treat, and it also is just so healthy for you. So we'll give you a 20% off code so that you can get it.

They make other products, but gold is the one that I order. I travel with the travel packets. It's kind of become a part of my life. And so many of you, so we'll get that code. Do you know what it is?

It is Chris Freytag It's Chris Freytag, my name. So just put that in the coupon code and you get 20% off Organifi. Organ i f i.com. Correct. And I can put that in the comments as well, so everyone has that.

So, some other questions. Tell us about your favorite high protein snacks. I think when it comes to breaking bad habits or even starting a new one, a lot of people think about snacking and you always talk about high protein. People wanna know some of the high protein snacks to keep you full. Yeah.

And actually my husband's on this program right now. He just started again. He's starting a new habit, but this time it's gonna really stick, and he is lifting more weight and he needs to eat a lot of protein. So he's been really asking me about it, and he's been shocked at how hard it is sometimes to get enough protein in during the day. So for us females, we need about a half a gram of protein per pound of body weight.

So if you weigh 140, you're looking to get about 70 grams of protein in a day. If you are training super hard or if you're an athlete, you're gonna be more like one gram of protein per pound of body weight, which is a lot. Yeah. Like think about eating 140 grams of protein a day. Protein is satiating, like fats.

It is also really good for feeding your muscles if you are trying to build some muscle. So some great snacks. First of all, any animal product is full of protein. So dairy, and I eat a lot of Greek yogurt. I love Greek yogurt.

Every Greek yogurt has about 20 grams of protein. I typically eat Fage yogurt. I get the unflavored and I add just a little packet of monk fruit to it so it has a little sweetener. I typically don't buy any yogurts that are pre-sweetened with like sugar, like added sugars and stuff. I just add my own little bit.

So that's gonna give you about 20 grams of protein. I eat nuts and seeds throughout the day, which are amazing, amazing sources of protein. They also are healthy fat, so they keep you satiated but they're high in calories, so you can't overdo it. I am a freak about pistachios. I'm surprised I'm not allergic to them yet because I eat pistachios like it's my job.

I love them. Sunflower seeds, pepitas, I eat those every day. So I'll sprinkle 'em in my protein shake, on my yogurt. I'll just eat 'em by the handful. That's a great source of protein.

Any kind of seafood, tuna, fish salad, salmon salad. Like anything, I have finally taught my husband how to make tuna fish. I'm like, remember when you were a kid you ate a tuna fish sandwich? He's like, "Yeah, I really liked that." I'm like, "Okay, for 35 years I've been trying to get you to eat this." So he does. I bought a little natural mayo that's made with avocado oil, not crappy oil.

And he adds a little mustard to it and he's like become obsessed with it. Hard boiled eggs, I always have hard boiled eggs. They make a great snack, a high in protein. Protein powder, I put that in my protein shake, I bake with it. I make muffins.

I'm kind of obsessed with making muffins. You are. I am, because I love sweets. Like the idea of eating a muffin or cookie for me is like, ugh, its just it's my thing. I like it.

So I make my own. Literally every week. Yeah. Do you have any ideas? You kind of touched a lot of 'em, and then people are asking protein sources for vegetarians, so.

Oh yeah. And beans, beans, beans, beans, beans. The people who live the longest in this world, the blue zones, if you've followed the blue zones, which is Dan Buettner, he's actually a native Minnesotan, who started this whole concept of the blue zones. Well, he started researching it. Yeah.

These blue zones are where people live to be centurions. Like they live the longest. And their habits. Habits, the topic for today, that those people have that make them different. PS, most of them do not do organized exercise.

That's crazy. They don't do crazy workouts. They move all all day, and they use their muscles. We have kind of engineered that out of our American life. I mean, we tend to just sit our butts with a computer.

So we have to do organized exercise to actually get in the movement and use the muscles in the right way. But anyway, these blue zone people, they eat a cup of beans a day. A cup of beans a day? Every blue zone. These people are eating a cup of beans a day.

Black beans, white beans, garbanzo beans. I probably eat a cup of beans a day because I eat so much hummus, I freaking love hummus. And I also put black beans on everything. Yeah. I just constantly have black beans.

I strain them, drain them, put 'em in my fridge and I sprinkle 'em on salads. I put 'em in soups, I put 'em on just, everything. Wraps, sandwiches. Yeah, that's what we do. Tacos, everything.

Another one is quinoa. Quinoa is the perfect grain. It is the only grain that is also considered a protein. It has all nine essential amino acids. Yep.

Which, animal products are the only products that have all nine essential amino acids in there, the the ones that your body needs to get from food. And so quinoa is this like, miracle grain that has all of the essential amino acids. So quinoa's our favorite grain. Again, grains and greens is our favorite meal. These Buddha bowls, like my husband and I, we will do like a scoop of grains, some greens, a scoop of hummus and then we'll throw in beans and peppers Yep.

You know, all different kinds of things, all different veggies. Yep. I try to roast a lot of veggies on the weekends so then I can throw them into that. Yep. That's what we do.

But hopefully those are some protein ideas for you. Yes, those are all great. Okay. Not related to habits, but just a question. So we have somebody asking, she's never been able to do a full body roll up.

15 years of training. She gets stuck going up, and slowly going down she's okay. But she wants to kind of finally get the hang of a full body roll up. And she's been trying 'em for 15 years? Yeah.

Girlfriend, we are gonna get you doing these roll ups. I'm wondering where you're getting stuck, but it is those deep abdominal muscles that you need to use. So we do have an article on how to do a full body roll up. We have a good one on GetHealthy.com. Yes we do.

That goes through all of the steps. So we'll throw a link in to that. But in that article we talk about putting your feet literally under your couch, securing them so that you have an anchor to try to pull yourself up, use your hands at first and then roll up with your feet underneath the couch. Then graduate to a band, where you put the band around your feet and use that as a tool to give you extra resistance to pull up, and then hopefully you will graduate to a full roll up. Yeah, I mean that one's definitely hard, right.

And you always talk about like try doing, you know, seven or eight of 'em like every single day if you can. Really good for your back. Really working on it, yeah. And your abs. Cool.

All right. So, another kind of core question. Why does my neck hurt during Pilates core work? For example, the Pilates 100s, why does her neck hurt and how can she prevent it? Most likely because you are not conditioned yet enough through your neck extensors to hold your neck up without strains.

So your neck needs to get stronger, and that is so common. Yep. When we have Pilates classes on Get Healthy U TV and they're kind of, not really necessarily a progression, but we teach some of the basics. But if you were to come to my paid Pilates program, if I was doing a paid Pilates series where people sign up for, typically we did like nine week sessions. The very first two weeks, we would literally do nothing more than roll up off, really be aware of are we pulling in our low abs, our transverse abdominis, that human belt, are we rolling up?

So you first roll up, you inhale, exhale, lengthen through the back of your neck, chin your chest as you come up. And what you wanna do is release the front of your jaw, so you're not using your neck here, and just get those back extensors to get stronger. We work on that like literally just do it for a week or two, rolling up, rolling down, getting our feet up off the ground, getting 'em down, being very aware of what muscle groups we're working. But as you are progressing you can, during that 100 when I'm teaching people, I'm like put your hand behind your head whenever you need to or put your head down and then roll back up. But just think when you roll up off the ground, think lengthen through the back of the neck.

So instead of crunching, you're lengthening, you're like lengthening through the back of your neck and then you take your chin slightly to your chest and you're looking at your knees in that Pilates 100, and you've got what we call a C curve through that neck and it just takes practice. That's it. You just have to get stronger in the back of your neck. Yeah. And I think the keyword is consistency, but also like patience, right?

Because like you said, you took a couple weeks, like it really takes a long time to really focus on those deep muscles. Going back to your Fage yogurt, people are asking, do you buy 0%, 2%? I buy 0% only because I eat a lot of fat during the day, or what I think to be enough. Because remember hashtag pistachios, I eat a lot of those, and they're full of fat and I eat avocados and I you know, cook with olive oil and I just feel like I'm getting enough fat so I buy the 0% 'cause I don't need the extra calories. But do as you wish, they're all delicious.

I think. I like Faye because they are made with cows that are like non-hormone injected and there's been some controversy in Chobani. I'm not a food lobbyist so just, you know, take it with a grain of salt. But I just don't eat Chobani, unless of course I'm desperate and I'm in an airport and then I'll eat Chobani. Gotta do what you gotta do.

You gotta live your life. But you know, 80/20 my friends. Absolutely. To lose weight, how long should you work out ideally, and what types or mixes of workouts? She is saying I love strength training but I've been adding in more cardio.

It tends to make me feel lightheaded by the end of the workout. So if it is making you feel lightheaded, the question is, is your heart rate going really high or too high? Or are you not hydrated? Or are you not fueled? Do you not have enough fuel?

So those things kind of come into play. Cardio is great, like cardio for a lot of people is mental health. I know for me it is, when I get my heart rate up or when I can get in that cardio workout, it's like therapy for me. So never discount cardio. If you wanna do a little extra cardio, do a little extra cardio.

But the question was about? To lose weight how long should lose work out ideally. And then what types or mixes of workouts. So cardio, think of that as like your quick, it's not a quick fix, but it's a quick way to burn calories. So it's a calorie burner throughout the day and a mental health tool.

But strength training is the long term weight loss tool if you will. Because muscle on your body burns more calories at a resting heart rate than body fat. So if you have more muscle on your body, you will burn more calories even when you're just sitting still. So muscle is a good thing, and you have to build muscle, and we start to lose muscle. Oh, it's about the age 35, we start to lose a half a pound to a pound of muscle a year, if you're if you are not actively replacing it.

So for a lot of people who just, you know, aren't doing anything and all of a sudden at age 35, 40, they're like, I'm getting so flabby, I'm getting so weak. It's because your muscle is deteriorating, you've got to keep up with it. And it's good for metabolism. Now to lose weight, it's a combo of lifting weights, a little cardio because, I never discount cardio as we get older. I mean, it's worth the calorie burn and the mental health, and the heart health.

And then of course eating healthy, you cannot out-train a bad diet. So like I'll talk to people who say, well I'm working out seven days a week, but I'm also eating blah blah blah. Like, people are shocked at the amount of calories they're actually eating when they track it. I talk to so many women who tell me, you know, I eat about 1500 calories a day. I'm like, what?

That's it. And then when they actually track it, "Oh no, I'm actually eating 2,500 a day or 35." Literally. I mean 'cause things, you just, if you aren't measuring it, you aren't precise. People get off track. It's easy to add it up.

All right. What do you know about creatine monohydrate and is it safe to use? So creatine is a supplement that a lot of young people take. A lot of young athletes, in particular males, because it does help give you energy. People think of it as a pre-workout.

Like it gives you energy. It's something that you can build up in your body, and then kind of wean off. Your body makes some creatine. But you know, again, an extra added boost of creatine can sometimes give you more energy. Is it safe?

Yes. Do I recommend it? No. And here's why. Creatine holds water.

So the whole purpose of creatine is to give you that supple look and add water to your cells and then give you some energy. So it's a more of a bloated water-retention feeling. And I have yet to meet a woman who loves that. All of a sudden you start using creatine and you're five pounds up. Yeah.

And you're like, what? I mean it can give you more energy, but for me I'd rather, you know, use electrolytes pre-workout, make sure I'm fueling properly, getting enough sleep to get more energy. But that's primarily why people use it, a lot of young athletes use it. But I will say, my son played college hockey, college athletics and you can't supple supplement with it. It's against the NCAA Rules.

Yep. To have a supplement like that. Yeah. Looking to add to her home gym. What does she need for our specific programs?

Well, number one thing is. Dumbbells. Ding, ding, ding, ding. Couple sizes probably if you can. Right?

Right. 'Cause everybody starts out with. Yeah, I mean different. Sizes. Yeah.

Dumbbells are by far the number one. You know, you need an outside source of resistance. Now, your body weight is amazing. We have so many body weight workouts and calendars. Yes.

Because when people are traveling, including us. Yeah. Sometimes it's just like body weight is the way to go. And like every time you tell me let's do a body weight workout, I'm like, oh, those ones are hard. They're hard.

Your body weight can really do a lot of work for you. Can challenge you. So, I would say dumbbells, number one. And a mat. You know, a lot of people enjoy a mat because carpet can be slippery.

Yeah. Like a towel on the floor can be slippery, sometimes a mat is a good thing. The second thing I would say, for me, now I know people love resistance bands. We do have a lot of workouts that have what we call mini bands, they go around the thighs, they're a round band. And those can be very useful for our workouts, 'cause almost all of our barre workouts use a mini band.

We do have some workouts with a long resistance band and I do love that tool. It is a good tool. But I would say my next, my personal next favorite tool, is it the same as yours? The step? The step, the bench.

Yep. The bench. The bench is such a good thing. It's so easy to have in your home, easy to move. It's just the good old fashioned 90's step that was invented for aerobics, but now is really a strength training tool.

We have so many workouts that incorporate the bench, and it just, I think it just adds an element of challenge in so many ways. I love it. And you've also talked about using that as a modifier too if you need, like pushups, right? The pushups show up a lot of times, but you add that step and you get a little higher, and so it is modifying and helping you with your form. The incline takes pressure off the shoulders.

So for me, I love, I love a step for pushups. And for people who are just wanting to like chest press it, like it becomes a bench. So there's a lot of things that you can use it for. What do you think is your next piece, like if you had to go one more. Okay, so dumbbells.

Dumbbells. Step, resistance bands. Personally, I love stability ball. Okay. I love it.

We only have a few workouts with stability balls, but they are challenging. But kettlebell, probably. Kettlebell. Yeah, that would be mine, yeah. I could see it in her face.

She was like. I'm like, what? What is it? Kettlebell. A jump rope, I don't know.

Kettlebells are challenging, we have some really good kettlebell workouts. They're different than dumbbells. Yes. Because the weight is away from the main, middle. It's swinging.

You get an element of challenge in your whole body because it's unstable, so it's different. We have a member asking, when I do the math, it says I should have 12,000 calories to lose weight. 12,000? Sorry, 1,200. Carried!

1,200 calories to lose weight, but is that actually enough? I can't seem to tone up the tummy area. Well, here's the thing. Who cares about a six pack? Really?

I'm just gonna say it, but no, I understand toning up the tummy if you have extra skin, extra fat there. But here's the thing, I'm gonna be a realist. It is really, really hard to get rid of extra skin on the abdominals. If you've had stretch from having kids, if you've given birth, if you lost weight or gain weight, you have extra skin there. I am not gonna tell you that it's going to bounce back.

It might not. And at the end of the day when I say who really cares, I kind of mean that, because like who really cares? You don't have to walk around in a freaking bikini, put on a swimsuit that has a little ruching right there and hides the tummy, wear clothes that you know, hide the tummy. But if you're feeling like, I have extra roll of fat, my pants aren't fitting well, I'm worried about my heart health. I've got some blood sugar issues, because in menopausal years the belly fat can relate to things that are related to the heart and blood sugar.

Then I understand. 1,200 calories is very low. For me personally, that would be hard to do. Yeah. But there are a lot of people, you can sustain yourself on 1,200, don't get me wrong, that is probably the bottom line I would say.

But, it's up to you. Like if you're exercising a lot, that's just hard to maintain. And the question is, will you just kind of go off your rocker at some point? Right. Sometimes when things are so extreme, you know, you hit a wall after like three weeks, and you're just like, screw it.

And then next thing you know, you know you're face down in a pizza, right. Yep. You know what I mean by that. So the idea is, do something that's sustainable. If 1,400 or 1,600 feels more sustainable, the weight loss might be a little slower.

But then you gotta make sure you're exercising, you gotta make sure that you're burning off. It's all about energy equation, calories and calories out at the end of the day. That's very simplified, but you do have to burn off more than you're taking in to lose weight. I love it. Back to Organifi.

People are asking you about Harmony. What's your? Oh yeah. The Harmony. I do like that product.

Yeah. I put it in my protein shakes. I'm not a huge, well see you're more of a hot chocolate person. You like the Chocolate Gold. I do like the Chocolate Gold.

The Gold comes in a chocolate flavor also, in the holiday. Yep. And I knew a lot of moms who were buying that for their kids. Yeah. Because it's a healthy hot chocolate, and I know you love it.

I'm not, I like to eat chocolate, but I'm not as big of a chocolate drinker. So like the Harmony and the the Chocolate Gold just aren't my go-to. Yeah. But it is good for balancing hormones. There are some really effective ingredients in there.

I don't know them all off the top of my head, but I was throwing a scoop of that into my shake. But again, you have to create habits that become something that are sustainable for you. And the Organified Gold is my evening drink. The AG One greens, the athletic greens, is my morning drink and I've just become super consistent. Which is, you know, consistency is synonymous with the word habit, and so you have to do what works for you.

But I do like that product. Yeah. We have a member saying Harmony has helped her perimenopause symptoms a lot, so. I love that. Okay.

Definitely a testimony out there. And it tastes really good. It really does. Like I think I tried that one before they came out with the Gold Chocolate and I was like, Oh, tastes, again, tastes like hot chocolate. The Gold Chocolate though, if you like Harmony.

PS the Gold Chocolate is coming out for the holidays. It is a freaking favorite. People do love it. It'll be in my cart. Let's see.

Okay, we have somebody asking about the Apple Watch. So she has no idea what her calorie goal should be on the Apple Watch. She has it set at 1,250, but only makes that goal about once or twice a month. She usually burns between 200 and 450 calories in her workout. PS, she has a very slow heart rate, so resting heart rate of about 45.

Ooh. So what should your calorie goal be on the Apple Watch? So, do you do a calorie goal on your Apple Watch? And mine's just whatever, it's honestly set to. Like I don't think I ever changed it.

But a calorie goal? Yeah. Like burn. I'm like completely confused. She's confused.

I think it's, well I guess it's not calories. It's not calories, it's activity. Yeah. Like your exercise or move goal. So I have, for my goal, I'm just, I have my whole family, they're all on here.

Get off. Okay. My move goal. So you have a move and exercise and a stand goal. My move goal that I have is 500 calories.

Why? Because I reach it every day. Yep. Why make yourself depressed that you're not making your goal? I mean it's an arbitrary goal.

So I set my move calories to be 500. Now, that means that somehow during your workout you burned that many or during movement, like intense movement, it's not getting your all day calories there, it's just getting your movement calories. Yep. So my movement calories, well, when you turn on your watch, you have to have it on the, I guess what I'm trying to say is you have to turn on the workout app. Yes.

It's not just tracking your everyday calories. That's the green one, the exercise. The exercise is the minutes, but the move is the calories. Yes, yes, yes. Yeah.

So that's a really good question 'cause like mine says right now that I have 570 calories out of 500. So that was my workout this morning. But it will continue won't it? Yes. That does track like your.

Yeah, it does get your activity calories, I mean your movement calories throughout the day. I guess I just set it to match my workout. What do you set yours to? Mine? I should probably up it.

So mine was set at like 700, but like on a day where I am doing like an more of an active day of recovery or whatever, like I didn't always, I barely reached it and then I had foot surgery. Yeah. So I was sitting on my butt for you know, two weeks. Yeah. So I moved it down to like 250 and I never changed it.

So here's the thing. I felt really good about myself. So it's great. It is really for you. So I'll use an example of my sister, 'cause I share movement goals with all my sisters here.

So let me see where they're at. But my sister is just getting started, one of my sisters, and she had her move goal set really high and I was like, why do you have it set so high? You're gonna feel depressed that you're not getting to it. Right. You know, you need to set it so it feels it's attainable.

It's all just for fun. Then my exercise goal, I never changed it. It says 30 minutes on there, but I always do more than 30. Same. And then my stand goal is 12 hours.

So, you can play with that. What I like to look at is, I like to go to my phone, and then I like to go to the app. So there is a watch app and there is a fitness app on your phone. And I like to go to the fitness app and look at my success over the course of a week. A month.

A month, a year. I find that to be super interesting. I like to see, it keeps track of all your workouts. So I like to go over the course of this month, you know, oh my gosh, I was burning approximately the same calories in my workouts or whatever it might be. And then you get a lot of trends on this app that tell you trends about your movement, your exercise, the distance that you walk every day.

I find that stuff to be really interesting. Yeah. People are laughing at me, they're like, your goal is set too low. 250. I mean, when I had foot surgery it made me feel really good 'cause I still hit it.

And again, like to Chris's point, don't, I mean, and I say this lightly because I always look at my watch, but again it's something, it's supposed to be there for fun to get you moving. You know, at every hour, 150 it always says stand up. Right? Like it kind of gives you that like, you know, I'm sitting working with her, I'm like, Chris, I gotta stand up and move. It's fun, don't take it too seriously.

And you're hearing that from somebody who takes it very seriously, so. Let's see, we have a member asking, do you have any thoughts on hormone replacement therapy? Yeah. You know, we're gonna talk about menopause in our fitness weekend. Yay.

So hormone replacement therapy, it can be really good. It depends on your age, if you are through menopause or if you are perimenopause. Hormones are, so back in the day, again, I am not a doctor so I'm gonna put a disclaimer up there. I have no training, like a doctor would in menopause. But here's the deal.

Back in the day, hormones were made from synthetic means. And they were, some of them, like estrogen was like from horse urine, like it was weird stuff. And they were found out not to be good for women for many, many reasons. But that was back like in our mother's era. Today most doctors, I should say maybe functional medicine doctors, are going to assess your hormone levels and work with you with hormone replacement with what they call bioidentical or natural hormones.

There is no studies that show that as a problem for you. It is totally fine to take hormone replacement therapy if you need it. Now when I went to my doctor in my, like when I was just kind of starting menopause, age 50 and she said to me, you know, how do you feel? Like, do you feel like you're not sleeping, or do you feel like you're crazy? Like literally, that's a really important question 'cause it happens to a lot of women.

Or how are you feeling? I'm like, well, it's hard, like my workouts got really hard and icky but, I can do it. And she said, well if you can do it, let's just stay the course. So I stayed the course. But I have a lot of friends who started on hormone replacement right away.

Then I went all the way through menopause and it, I don't know, all of a sudden I started feeling better, I think because everything plummeted. And then it was like, "Oh I don't really feel so tired anymore." I did start some hormone replacement. I started taking some progesterone because I was having such horrible headaches, and the headaches were actually, I mean really, we're talking about my life now, we're getting TMI, related to drinking wine, which I've always drank. But all of a sudden I would just have one glass of wine. I'd get these headaches.

So I thought, well maybe progesterone could help me. 'Cause it is related to a lot of things, including headache reactions. And it actually didn't help me that much. But you know, that's me. So here's the thing, everybody is different.

I'll just use an example. My sister, one of my sisters when she, she is a migraine sufferer. So I have two sisters who are major migraine sufferers and my one would never get a migraine when she was pregnant, because her hormone levels were so elevated. She was like, "Oh, every time I'm pregnant I'm free of migraines for nine months." That's crazy. Yeah.

And then when her hormones went down, she'd be back to the migraines. So I mean you can play around with them. You need to see, my personal suggestion is see a functional medicine doctor, I don't think your regular doctor is really gonna talk to you about bioidentical or natural hormones. Go to somebody you trust, get your hormone levels taken, make sure that the pharmacist that mixes your hormones is an all-natural pharmacist. There are a lot of different things about that, so we can talk about that at another time.

You can always DM me. I'm happy to answer your questions, but it is a time for women, people don't talk about it. I don't, like menopause is a mystery. Yeah, I've learned so much since I've worked with Chris. I'm like, what do you mean?

I wish somebody would've told me. Yeah. I mean my own mother never told me anything about menopause. I was like, all of a sudden I started arriving at the age and all of my girlfriends were all like, do you know anything about menopause? We're all like, no.

We're like, what is going on with our bodies? It is something that needs to be talked about and women need to share the way that they're feeling. It is truly a crazy freaking change in your body. Yeah. And yeah.

So I'm imparting Sam with all this good knowledge. Thanks. Along the same line, we do have some people asking, will you address strategies for those who cannot take hormone replacement therapy due to a family history of cancers? Yes. And like I said, you know, it isn't necessarily necessary.

And for me, that little bit that I was taking didn't really change anything for me. So eating strategies, sleeping strategies, getting the right nutrients, being really smart about blood sugar, because blood sugar will affect a lot of your hormones. Reducing cortisol. So estrogen and cortisol, I mean, I'm sorry, cortisol and blood sugar are very related to estrogen. And then, it's also just learning strategies to get through the point, like I know I told Sam that there was a point when I would wake up in the morning, and I would go to the gym and I felt like a zombie and I would look out at, 'cause I teach live classes, I'd look out at everybody and I'd think, oh my God, I'm just a zombie.

Like I was just going through the motions. Guess why? Because it was a habit. I was going through the motions because it was a habit. But honestly if it hadn't been a habit, I would've quit.

'Cause I just felt like a literal zombie. What is wrong with me? I have no energy. I just, everything in my life started changing and I got through it because I kept my mental health okay. Yeah.

And so there are a lot of strategies for people who aren't taking hormone replacement in eating and mental health that can make a difference. Let's see. And sleeping. You gotta sleep well and if you can't sleep, there are like melatonin, there are some sleep aids that are natural. There are some things that you can do to try, because sleep is a gift during menopause.

I'm not gonna lie, last week I went to bed earlier than I normally do. It was great. I'm like, she keeps telling me about sleep. I'm like, oh yeah, yeah, yeah. It really does make a difference.

Do you log what you eat every single day on an app? And if you don't, are there apps that you suggest? I do not log my food, ever. I just kind of know, like I can look at something and I can be like, oh, I know that that's about 50 calories. Oh, I know that my protein shake that I made is about 350 calories.

Oh I know that this meal. And I'm not even really doing that in my head. I'm just really eating healthy. But, I do suggest logging on an app when you are trying to lose weight. I think it's super eye-opening.

Just like we were talking about habits, that when you are trying to start and stop habits, you should write them down, because it's so easy to like, run the noise through your head and then in one ear, out the other. So I'll use my husband as an example. He's on this new health kick, which is great, I'm super excited about it. He's tracking his food, he's working with an accountability group. And so he started using My Fitness Pal, and he needed help at first he's like, I'm like, I am not your your personal keeper.

Every day he's like, "Can you log my food for me?" I'm like, "No, you log it!" But I taught him how, so he is like in My Fitness Pal. For instance, you can put meals that you eat on the regular in there, like as a recipe. Yes. So let's say you make the same two eggs with this, this, and this every morning. Put it in as a recipe and then when you eat that you just click boom, or a protein shake recipe that you make all the time.

You put that in as a recipe and you can just push it. They have restaurants, they have all foods. Like it gets very quick. When he started doing it, it was taking him quite a bit of time after every meal. Now after about, mm, I guess it's been about three weeks.

He is just- It's quick. He's just quickly doing it. But it's very eye-opening to how many grams of protein. Yeah. How many grams of fat and how many calories in the day, and tracking water and all that.

Yeah. I mean I tracked it when I was first starting, just to get interested, right. And I was outta college and I'm like, okay, not dancing as much anymore. And I know I need to be healthy and I was at a desk job at the time so I'm like, I'm sitting a lot. The other nice thing about it is you can scan a lot of your foods too.

Yes. So if you're like, I don't wanna input everything, there's a scanner on there, super easy. Or if you just wanna look at a label at a grocery store, like that's another way to kind of look at things too. Right. And I think people underestimate their calories.

They'll be like, I think I just ate a handful of nuts. Like, oh that was 10 nuts. And then you're like, oh no, actually it was a quarter cup. I mean, that's where the big differentiator makes comes in. My Fitness Pal.

And then there's one called My Macros. So it's MM+. That's what the app looks like. It's a red app and it says MM+. That's also a very good app, and they're both free to my knowledge, My Fitness Pal's free.

Yes. There are some paid portions. You don't need 'em probably. No, you don't need 'em. Let's see, is there a bad habit that you would like to break?

Hmm. She's like, I don't know. I sound so boring. A bad habit I'd like to break. I suppose, although I don't consider it a bad habit.

I drink coffee, I love coffee. I refuse to give it up. If someone told me the coffee was making me sick, I don't know how easy it would be for me to give it up. But I don't really wanna break that habit. I don't really wanna stop drinking wine, which is why.

She still does it. Hmm. Do I have any bad habits? What do you think? I don't.

I mean. I don't know. A better habit would be not writing all your notes on five different notebooks. Okay. From a business standpoint, I am, I just write stuff all over the place.

She's like, I swear it's in one of these pages. I have like five different notebooks and notes are everywhere, so it's a bad habit. I need to get more organized. I did. Okay.

I did just start a habit of starting notes on my computer. Yeah. So every meeting that we're sitting in, I date them and they're all on my computer as opposed to scattered pieces of paper everywhere. It's organized chaos. It does work for you.

I would say a bad habit is looking at my phone at night. That is a bad habit. Yeah. I've been talking about it with my husband. We've been talking about not looking at our phones when we get in bed because I do think it causes, well I hear that the screen is bad for your, just your brain, it turns your brain on.

I heard it's bad for deep sleep and then it gets you thinking. Yeah. You get thinking about stuff that you hopefully had already put aside. So that might be a bad habit. But like, I like to have fun.

I like to go out. I like, I don't wanna break any of those habits. They're not horrible, so. Those are good. Let's see.

Chris, do you drink your coffee straight black? Straight up black. Oh. I freaking love black coffee in the morning. But I like it like espresso, Americano espresso.

Shots of espresso with water, that's my thing. However, I like a latte in the afternoon, but in the morning, straight up black. Do you make your own lattes? I can. I don't.

Okay. I can. I don't, I'll drink lattes like when I'm like, we were traveling last week, so then we'll go to Starbucks, I'll get a latte, but I don't like on a daily do that. So talking about that, somebody is saying she recently started tracking her food and can't believe how much the creamer adds up. Creamer adds up.

Yep. And so we just started using at our house, I don't use it, my husband does, but it's called Laird, LAIRD. So Laird Hamilton is a professional surfer, I think. Okay. And he's married to that girl who is the professional beach volleyball player.

They're both very active and they started a creamer called Laird, which is super healthy creamer. Comes in a couple different flavors, my husband loves it. That's what he uses for his creamer, and it's only like 10 calories. It's a powder. We could give, give a link.

Okay, perfect. I will. I'm like, I don't drink coffee so I know nothing about this. Can you believe she doesn't drink coffee? No coffee.

It's like my, I wake up in the morning and I'm like, I'm excited for my coffee. I just, everyone told me in college like, you'll get on it. And I never did. But neither of my parents drink it either. So it was never in the household growing up, so.

Who are these people? I know. Come stay at our house and you won't have any coffee. Okay. So there was a question that I do wanna address and they actually asked me, this was our first question that was submitted.

So this individual took a dance team coaching position for the winter and was wondering how to balance workouts, nutrition with practice schedules, being late at night, competitions. She's excited but it has a crazy schedule. So how do you stay on that with habits, and all that stuff? So I am obviously a dance team coach as well. And the schedules get crazy.

Well, obviously some people don't know that. True. But she danced at the University of Minnesota. Now you coach one of the high schools. Yes.

And have for how many years? This will be my 10th year. Tenth, oh my goodness. Yeah, so you know, I work a full-time job. I'm with Chris, and then I go straight to practice, typically every day, from anywhere between five to 7:30 or sometimes it's six to nine.

So I like to write out my week at the very beginning of the week, whether it's on Monday or on Sunday night. And I really just kind of take a look at what our schedule looks like and when I'm able to fit my workouts in. Now I'm a morning workout person, so I will do anything to get that workout done in the morning. Now if for some reason, like I'm lacking of sleep, I'm super tired. I might push it till late at night, but again, that kinda wires me, so I prefer to do it in the morning.

And then I just again, kind of take a look at, if I'm going straight from work, straight to practice, like do I have a healthy snack with me because it might be eight o'clock before I get to eat dinner. So I'm really just kind of budgeting out what every single day is gonna look like. And then on days that I am gone, on Saturdays all day, I pack my lunch. ] I pack my breakfast, I pack my lunch. I don't eat any of the stuff that they provide us because a lot of times it's bagels with cream cheese.

I also don't eat that. And so it's just. Also you're gluten free. Yes. And nut free 'cause she's allergic to nuts.

Yes, I have some allergies and so I just wanna make sure that I am feeling my body so that I can actually, hang out all day and do what I need to do. So I just wanna make sure that my body is set up. And, call me crazy, but if I have to get up a little bit earlier on a Saturday to get a workout in, because I don't wanna do it at the end of the day, 'cause I've already been tired, exhausted mentally and emotionally. I just like to get it done in the morning. And how about ever just skipping it?

I do skip, occasionally. A couple years ago I would never do that and now I just. I've been forcing her. I'm like you have to learn how to skip it every so often because your body sometimes needs more of a rest. Interestingly enough when you say that, when I was younger, when I was in my thirties, I ate dinner late at night.

Yeah. Because of my kids. Yeah. So your lifestyle changes based on, you know, what's going on in your life. Now I don't have little kids at home so I can eat earlier and stop eating.

Yeah. And because my body's changed. Yeah. I mean it's not my favorite but if I eat at eight, like that's the last meal I have, right. So, you gotta do what works best in your schedule.

I try not to eat any later. So again, if I have to pack a salad and kind of eat it at the beginning of practice, like while they're stretching, I'll eat dinner by myself, and my other coaches kind of do the same thing, we're all kind of nuts like that. We just kind of turn our backs and make sure the girls can't see 'cause they can't eat. And then we're like, all right, we're not eating. Okay.

So you're making me think, hey I just wanna remind all of you one more time. We are having a virtual fitness weekend coming up November 5th and 6th. If you are somebody who is a Get Healthy U TV member, then you know all about this. If you aren't, you are still welcome, you don't have to be a member to participate in this weekend. It's 49 for the weekend, you get two, 49 dollars.

You get two mornings. So Saturday and Sunday morning we do four hours of programming, we do four different 25-minute workouts. So they're like fun and different formats. And we go through a couple different learning workshops. We're hitting the, really hitting a lot about those of us who are aging.

Which is kind of a trick question 'cause everyone's aging, right? But those of you are approaching that point where you feel like, okay, you really need to talk about what it feels like to get in those older forties, fifties, sixties. We're gonna talk about midlife mental health. We're gonna talk about menopause, we're gonna about talk about nutrition as you age. So we're gonna cover all those topics.

We're gonna do a dance jam, low impact cardio, we're gonna do strength, we're gonna do barre, we're gonna do yoga. There's like a whole mixture of fun stuff going on Saturday and Sunday, so sign up, you'll get this link, you'll watch it through a zoom link. I think a lot of people Air Played it to their TVs so they'd have it on a bigger TV. If you do not have time that weekend, you get access for 90 days. So you can go back and do those workouts, you can watch those workshops.

So it's really an affordable price for something that you get to hold onto for a while. So check it out, we'd love to have you. We have hundreds coming already. It's always been a really fun, really fun time. It's our third virtual fitness weekend.

Along the lines of that, has there been any plans to do a fitness weekend in person? In person? So we've talked about it, we actually had a live event scheduled for 2019. Correct. We took your money.

There were like 75 plus of you who had already signed up, and then Covid hit, and the right thing to do was refund all the money, we had to, everything was shut down. So we had to put our weekend, our event on hold. And honestly, who would've ever thought, at the time when we did that we're like, oh maybe in six months. Yep. We started planning, yeah.

Two and a half years later we still haven't done it, because we've really had to wait for that right time, but we feel like 2023 might be the time. So we are thinking about creating the, or planning out a new live event. Of course it's gonna be a little more costly 'cause you're gonna have to fly somewhere. You're gonna have to pay for your hotel room, you're gonna have to pay for the event, because we're gonna have to rent. Like we had rented a hotel and a sound system and we had food catered in and we had all this fun stuff.

But it is gonna be epic. So if that is something you can participate in, we are hoping in 2023 that that is going to happen. It might not be till fall of 2023. I don't know how we could possibly pull it off for spring at this point. Who knows?

Miracle workers. Or early summer but, maybe fall. But I am so looking forward to that. Yes, that'll be really fun. We do have another question from a member.

So she's constantly raging war on sleep hygiene. Just when she thinks she has a pattern in place. She falls into bad habits, taking naps in the mid-afternoon. She is an early riser at about 4:00 AM so that she can have some me time. She starts with coffee, journaling, meal planning before jumping into the day.

That time is a non-negotiable for her. But she's also in bed by 9:30. So any kind of things that she can do to create a better. But she, so it sounds like she has decent habits, going to bed at 9:30, getting up at four, I mean that and having some me time. That sounds like a great habit.

But the naps in the middle of the day. Yes. Is that what? Yes it is. So what is causing those naps.

To me, my question is, well first of all if you're not, if you're getting seven to eight hours of sleep, that's decent, so I wouldn't expect that you're overtired. But if for some reason, what are you eating? What are you fueling with, are you drinking too much coffee, which can make you tired? Are you fueling throughout the day so that your energy level stays up? Does your blood sugar get really low?

And then you get head nodding and sleepy. I find it's very rare. When I was younger I used to do a lot of head nodding 'cause I think I was just overtired all the time. Now I give myself more rest and I'm rarely head nodding. Every so often I'll say to Sam like, "Oh my God, today I can barely stay awake." But often I stand up and I walk around and I drink some water, or I get a snack if I know that I'm low on fuel and that will keep me, and then I move on to a task that is less mundane.

You know? And I know that if I just sit my butt down in front of the TV I can just, you know, start to get really sleepy. But if I'm doing something that requires some brain power or something like that, I'm less apt to do that. I would think, be really aware when you're about to fall asleep, what can you do to change it? Stand up, move your body.

Water, water, water. Something like that. Any thoughts for you? No, you kind of hit it. When I'm getting that mid-afternoon slump, if I am getting it, it is just changing up your scenery.

You know, go stand at a counter if you can, like if you are working. Standing while you're working. Yeah. If you're working at home. Like I find myself, if I just slump back into our couch, like probably A, not good for my posture but B, it makes you tired.

So I get up and I do like a standing at our center island. And even just walking around the block. Yep. And here as we have Minnesota getting so cold. Yeah.

I get really nervous about the winter because I don't like to go outside when it's, you know, 30 below. And we were even talking about, I'm like I don't have a treadmill and I love doing my workouts and I do my G H U TV workouts and everything, but even having something where I can just walk during the day so I don't get so tired. Yeah. Or I like the idea of standing at a counter too. Yeah.

Last question is, what are your thoughts on cutting back on liquid intake in the evening? I think you should. Because you hit like, literally the age 50 is like a bomb goes off, and all these things change in your life. And I am such a positive person, you guys know that. But literally age 50 is like what the F is going on.

One of the things that's happened to me is all of a sudden I have to get up every night. Like I never got up in the middle of the night to go to the bathroom. And now every night, as a matter of fact last night I woke up today at five and I was like, what? Like, I can't believe I didn't get up in the middle of the of the night, which means I probably slept pretty sound. Which is awesome.

But yeah, cut back on those liquids 'cause if you are drinking water and and liquids up until you go to bed, you are for sure going to be up in the middle of the night. And disrupted sleep is a real thing. I mean when you get up and leave your bed and come back, and it's, you have to get your body to go back to sleep and you're maybe not in the same state of sleep. So I would definitely try cutting back. Well it is two o'clock.

We do have a member saying she tried to sign up for the virtual weekend and there's a glitch in the form. Tried contacting customer service. Just reach out to Chris or myself and we will try to get you in contact. Send us a DM with your email. Yep.

So that we can have customer service, we had one other person last week tell me that there was a glitch. There's a glitch. And sometimes it can be user error. I'm not accusing you at all, but I mean, God knows I have a lot of user errors. But we'll figure it out, we'll get you signed up.

Yeah. Because that would be so exciting to have you a part of it. Yeah. So, all right. That's it you guys.

We got workouts to do, we're filming tomorrow. We are filming tomorrow stay tuned. We're filming more chair workouts tomorrow for those of you who maybe have some arthritis pain, some things that will help to just be more therapeutic, as well as some chair cardio, some chair boxing. So those of you like chair workouts. We're gonna be doing some 10 minute workouts.

We've got some new premium workouts releasing. We've got a whole lineup of fun gold workouts for November. Yep. Yay! New November calendar around the- A new November calendar.

We've got so much fun stuff. So thank you for being a member. We look forward to talking to you in the Get Healthy U TV Facebook group. It's so much fun to converse in there, you guys are so fun. Hey PS, we met a a Get Healthy U TV member today.

A Get Healthy U TV member contacted me and said, "I'm going to be in your hometown, crazy as it is. May I come to one of your live classes?" And she came today. And the answer is always yes. Right? Yep.

And so she met Sam and I, we just wanted to, all the Get Healthy U TV instructors, that we all teach together. Yeah. So it was really fun and she enjoyed it, and it was a great time. Yeah. So hopefully we'll get to meet a lot of you in person.

But anyway. Okay, have a great day you guys. Thanks for joining us.