GHUTV LIVE! Heart Rate Zones

Well, hello, "Get Healthy UTV" squad and family. Good to see all of you today. We are live with our monthly Q&A. I'm here with Sam Cam. Hi. Hi, how are you? Good, how are you? Good. Good, here we are on a, what day is it? Tuesday. Tuesday, yep. Okay. So, you guys know that anybody who is joining us live, we are so happy to have you live, but these Q&As are all available for you to watch after the fact. So, if you wanna see last month or the month before, you can go to the get healthyutv.com website. Click on what? Free videos. Free videos, yeah. Yep. and then you'll get a dropdown for live Q&As and check them all out because we do try to pick a theme. We do, yes. You know, we do try to have like a theme. Of course we take any question, all questions are fair game. You guys pre-asked some questions that Sam Cam has already to go and then some of you like to ask 'em on the fly and that's fine. But today, well first of all, I'm Chris Freytag. I didn't even say that, but you guys know. What's our theme today, Sam? You wanna just kinda, It's all about like how to calculate your heart rate zones while you're working out, all that fun. Yeah. And this was my little idea about a month ago, Yes. When we started talking about, Yep. Because I'm like, this is something we really haven't discussed and it actually is something that really matters. And for all of you who are training and working hard and hitting plateaus or wondering if you're doing the right thing, I think this can clarify some things. So, we're gonna talk about that today. As always, all of you "Get Healthy UTV" members, I just wanna say we appreciate your membership. We hope that you enjoy all of the workouts premium members. You are now getting two new workouts a month, which has actually been a little more than two. Yeah. Right? Yep. Because we're adding a few bonus videos that we were able to license. As a matter of fact, just last week we released the ballroom basics. Yep. 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You can always upgrade to gold for a discounted price for your first year of gold membership. Okay Sam, let's get into it. Should we dive right in? Let's dive right in. Let's start with some of the pre-asked questions and then we'll, you know, we'll take your questions on the fly. Absolutely. All right, well since we're talking about it, how do you determine your heart rate zone? All right, so this is a common question. There is, I hate to say this, but there's no perfect way in terms of a math equation. The old fashioned math equation was 220 minus your age. So, I take 220 minus my age, 55 and I get, what did I say, 165? Yes. Okay, that's your maximum heart rate. So then you'd use your percentages. So in your different zones, like when you're really working hard would be like 70% to 80% of your zone. So I would take 80% of 165 and that takes me to about 132, which is kind of right for me. That's when I'm working really hard and I can sustain it. And then that 80% to 100% is that zone, which we call the anaerobic zone where we are starting to deplete ourselves of oxygen. You're working super hard and can probably only hold it for about 30 seconds or something. And that would be for me between like 132 to 160. And when I'm in those 140s, 150s, that's really hard for me. So, it kind of does work. But here's what I'm gonna tell you about heart rate zones. Every human is different. Sam and I have friends whose heart rate beats crazy fast. Fast. Yeah. We have a couple girls that we work out with all the time that their heart rate's 190 all the time. You'd have to call 911 if my heart rate was 190. Now does that mean they're more fit? No. Does that means something's wrong with them? No, that means their genetics are different. Everybody has a different sized heart. Everybody's heartbeat is different. So, the best way to determine your zones is to get some sort of a tracking device. We use Apple watches. The most accurate is going to be the chest monitors. So, back in the day we all wore our polar chest monitors where it would talk wirelessly to your watch. That's very accurate. This is accurate but not 100% accurate. I'm gonna be honest because, you know, it's taking it off your wrist. But what you wanna do to determine your zone is get your tracking device and then every time you are working really hard, like to the point of exhaustion or without oxygen, look down and see what that heart rate number is. When you're in a zone where you feel like, ah, I really enjoy this, like I could go for a half hour look down and see what that number is, and over the course of a week or a month, you're gonna figure out this is my comfortable zone. Give yourself about 10 to 20 beats right there. This is my comfort zone, this is where I get really breathless. And you kind of determine your own zones. Yep. So, that was very long winded, but that's the truth. People get so caught up with the the number and that little math equation is really not 100% accurate. So. Let's see, what percentage of time in a cardio workout should our heart rate be in the like top uppermost zone? Okay, let's talk about the zones. I think we have to back it up and just say what are the heart rate zones, right? Because I think there's some question about that. So, typically zones are gonna be one through five. I know like Nike used to only do like one through four. Polar always did like one through five. Lifetime Fitness, big chain across the country always did one through five. So you know, again, give or take, you just can't be so black or white when it comes to fitness, you have to have a little gray, which for me is hard. I'm a type A person so I've had to learn to deal with that. But okay, here's how it works. So, zone one and two are comfortable. As a matter of fact, we have an amazing article on gethealthyutv.com. Sam's gonna put the link and I'm actually gonna read to you from it quickly. "Zone one is 50% to 60% of your maximum heart rate." Think of zone one like walking with your friends, you're just walking, you're walking the dog. It's pretty easy. It's your daily zone that you kind of live in, zone one. "Zone two is 60% to 70% of your maximum heart rate." It's like going out for a jog. It's like that place where you're like, you know, you're kind of breathing heavy, you're breathing through your mouth but it's not, you know, you're not pushing yourself. "Zone three is 70% to 80%." That's where we try to push you in our "Get Healthy UTV" cardio workouts. So, when we're doing cardio kickboxing, we kind of live in that 70% to 80% zone where you're breathing heavy, you're breathing through your mouth no longer through your nose. It's pretty intense but you can still sustain it. That's going to be your, you know, endurance zone, your zone three place. Now zone four is where you start to hit that anaerobic threshold and above where you start to deplete your body of oxygen, that's 80% to 90% of your maximum heart rate. It's super freaking hard. You may be only hold it for 30 seconds. It's gonna be your HIT workouts. It's gonna be where you do some quick intervals, maybe your biking or treadmill or whatever it is. It's going to be doing burpees or jump squats or something like that. And then zone five is honestly not for everyone. That's where you are like 90% to 100% of your maximum heart rate. That is reserved for people like pro athletes, Olympic athletes, intense athletes. Like you are going so hard. And honestly I don't think I can get myself to that zone. And I think it's not only physical, it's mental. Absolutely. You have to be willing to endure the pain of pushing yourself to that point. And I think I kind of hold myself back at zone four. So, those are the five zones. So you're gonna kind of live daily in one and two. You're gonna exercise, you know, you're really good cardio in zone three and you're gonna hit zone four in those high intensity situations. Now what was the question now that we have covered that? It was, what percentage of the time in a cardio workout should your heart rate be in that like uppermost top zone? So, I mean in a cardio workout, I'm gonna say you're probably living between two and three, zone two and three. Sometimes you push yourself up to zone four if you do a quick, you know, biometric drill or something or you sprint up a hill or when you're doing a spin class, you're cycling really fast for a short period of time. But what percentage of it is in that amount? I mean it's again based on your fitness level. Maybe when you do intervals, you can push yourself up that about a quarter of the time. Yeah. Up into that really crazy zone. How often do you really, like how often do you personally check your watch to kind of figure out what your heart rate zone is at or do you use like your perceived exertion more often? Perceived exertion is another way of telling how you're feeling. And it goes back to that talk test of what I was saying like zone one is kind of like this. We're feeling pretty good, we're not really pushing ourselves. Maybe walking around your house, zone two you start to notice it's like leisure stroll, zone three push. When I'm doing a workout I just continue to look down at my watch every so often just to see okay, where am I at? And also when I feel like, oh boy, I'm really getting up there, I look down to see where I'm at. I also at the end of my workout turn it off and then I look at my heart rate range. So I go, oh gosh my max today was 160. Like wow, I'm proud of myself. I don't always know exactly when that happened because I'm not watching it per se, right then and there. If you're doing something like a treadmill workout, we have 11 or 12 treadmill workouts on "Get Healthy UTV." If any of you are spinners then you're probably watching that console pretty closely to see when you cross over. But you know, it's also we're gonna get a little bit into, is it important whether you're burning fat or converting sugars. And at the end of the day, it really doesn't matter. What it matters is how hard you tried, how many calories you burned, how you're training, variety throughout the week, et cetera. You kind of already touched it, but people are asking what percent of your max heart rate zone is best to work out at? You know, typically like I just said, zone three is gonna be that 70% to 80%. That is a sweet spot. That is hard though. That is hard. It sounds easier than it is. To hold your heart rate in that zone for a long period of time, meaning 30 to 60 minutes is pretty intense. I would say like in a 60-minute kickboxing class, we start out in zone two, we're probably there for about 15 minutes just, and here's something else, you can't just go into zone three, you have to go through zone one and then zone two to get to zone three and then to get to zone four. So, you don't just like shoot up into zone four like that, you have to warm your body up a little bit. It's smart. So, I would say like in an hour long class that I'm really pushing myself, I bet we're there for like 45 minutes. Yeah. In that mid zone, that zone three, Zone three, yeah. Zone four, you're just not gonna be able to maintain that. Like that is like 30 second intervals throughout a HIT class. And that's why HIT classes are work to rest ratio. That's why you have the rest built in. So, like for instance, whenever I'm teaching a HIT class and we know we're gonna go for like 30 minutes of HIT and the first HIT interval instead of resting, people are doing jumping jacks or whatever, I'm like. You're gonna want that rest later. That's not the point of this workout. Soak up the rest so that you have the mental and physical capacity to push in that next work segment. Yes. Just real quick popping in here. Some people missed the very beginning of this, this is being recorded so you can come back and if you miss like the formula that Chris said, we did put the link in there, we'll drop the link throughout the video but know that you can come back to this video no matter where you're watching it from and watch the beginning. Yeah. Okay. So, we do have somebody that's a little bit more of like, I wouldn't say personal, but she's kind of giving us a background. So, the past couple of weeks she cannot get her heart rate past zone two. She has no idea what's happening. She works out daily. She says she's in decent shape but her heart rate isn't budging despite her feeling like she's working as hard as she normally is. Wondering if that is normal, is her watch bad? She goes, I'm just really confused. I work out and this has never happened to me before. So, okay. A couple of things that we don't know about you. First of all, do you have your watch on tight enough where you know that it's actually, you know, again the most accurate measurement is that chest strap. Yes. That's right. So, when you're just dealing with a watch, it's not gonna be quite as accurate. Number two, are you fatigued? Are you taking no rest days off? We do have an article about overtraining and I know when I used to overtrain when I was younger, I preface that because now that I'm older I don't overtrain really because I know the the replications of that for myself. But if you are overtraining, that's your body's way of saying, take a rest day. Like I know when I used to spin a lot, I would spin every day and there would be days when I'd be like I cannot freaking get my heart rate over 130 and I used to always go to 160. Like that is just my body saying, slow down, give yourself a rest. There's too much inflammation, you're too overdoing it. And I give myself rest. If that's not your problem, are you eating differently? Are you eating anything that's causing inflammation? Are you hydrated enough? Are you sleepless? Have you, you know, all of those things come into the factor of how your heart rate performs. So, hopefully if you change one of those variables, you're gonna see a difference because typically it's overtraining. Yeah. Honestly. Yeah. But. You kind of find that like, I don't wanna say flatline but it's just kind of like there. Yeah, yeah. And there are days where I know like I only got four hours of sleep or something and I go to teach a class and I see everybody just pushing themselves and I'm working hard but I look down and I'm like I am not hitting my maximum zone just because I am so fatigued. So. Yeah. Yep. Okay. Those are as of right now, those are like the biggest questions. But I know you have something that you wanna talk. Yeah, I really wanna hit what you're burning. Are you burning fat or sugar? 'Cause that is a big thing. Back in like 2010 it became the big thing. Are you a fat burner or are you a sugar burner? And people would literally be like, oh my gosh, I just found out I'm a sugar burner. Like it was like. Like a big deal. Like it was the worst thing in the world. I'm like everybody is a sugar burner. So, let's just clarify that for you again, we do have a article that I really want you guys to read. It's called "What is Your Fat Burning Zone and Does it Really Matter?" And that's a trick question because the answer is no. But yes there is a fat burning zone. So, let's just talk about it. You burn fat and you burn sugar when you're exercising. Sugar, meaning converted sugar to glycogen. So, these are your two fuels, body fat and converted sugars, glycogen and they're like jet engines and they go like this, but glycogen is the pilot light for fat. If you run outta glycogen, you can no longer burn fat. So, you've gotta have a little converted sugar in the tank so that your fat can burn. That's point number one I wanna make. So, when you are exercising in a complete fasted state with zero glycogen in your tank, you can't burn fat because the pilot light's not turned on and you end up burning up muscle which happens to a lot of people training for marathons or different kinds of long distance type of races or stuff like that. Now how do you know if your tank is 100% empty? Well if you've slept for like eight hours at night and haven't eaten in 10 to 12 hours, your tank is probably about 75% depleted. Which means you only have, you know a few grams of converted glycogen to work, which means you'll get started exercising and then it'll be like okay I feel great for the first 15 minutes and then it's 'cause you ran outta glycogen. So, top off your tank. I do not eat before I exercise meaning a meal because I exercise at, typically, we tend to like to work out at like 5:30 in the morning but I will have a banana because it is quick source of simple sugar, natural sugar. I didn't say eat, you know, Fruit Loops. I said eat a banana and that will give you that extra sugar in the tank that converts to glycogen and we'll just keep you going. Okay, so now you got your fat and your sugar burning. When you exercise at a lower heart rate, you burn more fat. That is called your fat burning zone. Lower, so back in like 2010, people would talk about LISST, low intensity steady state training and they're like, oh man, I really wanna be a fat burner so I'm gonna walk really slow on this treadmill. Well good luck 'cause you're gonna have to walk for the next, you know, three days to burn enough calories. So, you are better off getting that heart rate up a little higher and then you get into that sugar. So, in that zone three that like really nice cardio zone, you're kind of doing a little bit of this, fat and sugar. When you get into that anaerobic threshold where you are going, you know, as hard as you can, high heart rate, it's like those HIT workouts, you are burning primarily glycogen, which is why you wanna have some of that in the tank and you are go, go, going. Now you might say, oh my gosh I'm a sugar burner. Well yes, anybody at a high heart rate is a sugar burner but you're burning calories at such a high rate that you're going to benefit. So, don't worry which type of fuel you're burning, worry about the end result. Am I using my muscles properly? Have I pushed my heart rate? Have I trained all my muscle groups this week? Have I, you know, all of those things come into play. But we do have a little chart in this article that shows like at the end of the day, if you do a really low intensity but long workout versus a high intensity shorter workout, the total calories burned at the end of the day are gonna be higher in the high intensity. So check it out. And there's reason to do both. You wanna live in all these different heart rates and train your body and you wanna do some days of heavy slow weights. You wanna do other days where maybe it's faster and furious. You want all cardio. You wanna use all muscle groups, so there's no one right way to train. But it's really important that you realize that working out in all the zones has its worthiness. And don't worry about what type of fuel you're burning. Worry about how you feel that day and how you're gonna divide up your week. Yeah. And every day I feel like is gonna be very different. There's times when I just like go out for a walk and I'm like, wow, that was like way harder than I anticipated and no, I'm not in that zone, you know, four or five. But you know, spending some time in different heart rate zones really does feel good. And I think one of the questions I get from a lot of people is I went out for a walk and I walked the dog for like four miles and it wasn't strenuous and I burned 500 calories, and then I killed myself with one of your HIT workouts and I only burned 200 calories. You know, why do it? Yeah, well okay, first of all, to walk four to five miles probably took you a lot longer. You were probably out walking for an hour or more, probably more. So, that was a longer period of time you had to dedicate. Secondly, these watches aren't always 100% accurate. So, you know, again, don't always be totally concerned with the exact calorie burn because if you were using your muscles in a workout, let's say you did a 30-minute workout with us. What pyramid power yesterday? Yeah, 45 minutes with serious strength. Both of us are both talking about how we, I'm really, Very sore. Sore today. I can feel it. We were using 15 pound weights. Now the end calorie burn may not have been as high as maybe you thought it was going to be. However you get that post calorie burn from a higher metabolism, more muscle on your body, muscle recovery. So, using your muscles is really important. It still goes back to the variety is the spice of life. And one of the things we try to do for you at "Get Healthy UTV" is create a variety of workouts so that you are doing total body, so that you are using your muscle groups in different ways with different exercises, so that you are getting some cardio in, so you are getting some recovery in. Yeah. I mean that's like one thing that I know like my mom is, you know, getting back into her, you know, strength training and she honestly loves walking and running. She's like, I feel really good, but I'm like Mom, you know, you gotta lift the weights and start slow. Like you don't have to jump into one of, you know, don't jump into pyramid power plus five tomorrow, but you have to, it's like that calorie burn that you talk about afterwards. Like you, you know, you might not feel like you burned that many calories in that 20 minute, you know, workout that you did, but it's like your muscle's repairing itself when you go to sleep. All that stuff plays into effect. So yeah. Yeah, and I'm, you know, that person too who says, well a yoga workout or a Pilates workout just only burns a few calories so I just don't feel like taking the time. But your body's health is like, it's 3D, it's full dimensional. So, you have to have those recovery days. You should stretch your ligaments, your tendons, your muscles. You should focus on very focused core exercise. I saw somebody in our group today or yesterday posted that they did Kate's shoulder and neck mobility workout. Oh yeah. Now I did that workout with her and it was very slow and we probably only burned like 200 calories or something. Yes. But it was so awesome. I felt so good afterwards. And sometimes you need to do some of that recovery and self work for yourself. Yeah. And your body will tell you, Yes. When it needs it. So listen to it because, and even sometimes we don't do a good job listening. I know I don't, for sure. But now I'm like, oh my hips, like I need to stretch. So, it's a constant reminder. Let's see. Okay, so any recommendations on a fitness tracker? She'd like to know our steps and heart rate, but not really sure what to look for when looking for a fitness tracker. Well you know, if you ask Sam and I we're just so incredibly biased. We love our Apple Watch,. I have a lot of Apple products. Well I love to hate Apple. I'm so mad at them right now about my computer, but I love my Apple watch. But I love it because it does my steps. Again, you can't call it the Holy Bible but I love that it does my steps. I love that I can use the workout mode and it tells, am I doing an outdoor walk, an indoor walk? Am I doing kickboxing? Am I doing cross training? Am I doing just strength training? You know, you can pick what you're doing. I tighten my watch when I'm working out so it's really tight on my wrist so it's getting my heart rate and then I loosen it up 'cause I don't like it to be that tight all day. But I have my calendar here. I know exactly what I'm doing next. I have the temperature of the day. I have the date. I get my emails, I get. So look, I use this for more than just that. Yep. My mom and dad 82, they both have an Apple watch. We both gave them an Apple watch. My mom, we like her, this can do your like echocardiogram, like it'll get your sinus rhythm, Yeah. Of your heart rate. And she was experiencing some AFibby type things. And so, we love that she can just go like this and get her rhythm of her heart. We love that it also will tell them their heart rate at any time of day. So, you know for seniors and older people, it's good that they know what their heart rate is. Yeah. It also has a life alert on it so that you can set that up so if you fall or something happens, you can push, you know, something about, you know, do you need help? My mom said she did something the other day where she moved her arm really fast and said, are you okay? Do you need help? She's like, wow Apple, thanks for checking on me. So, I mean that's why I really love my Apple watch. Now, it's expensive so like your Fitbit is gonna be a really good product. They have really come a long way. There are different generations of FitBits. Yeah. And I think if you're a member of the "Get Healthy UTV" squad, go to that page and someone just recently asked the question, what's your favorite tracker? Everyone will tell you what they use 'cause there's a lot of different ones. Garmin makes an amazing tracker if you want GPS, if you're an outdoor hiker or biker or something like that, you're gonna get GPS, elevation and heart rate. Yep. So, that's pretty cool. Nike makes a couple of products. I've never heard anything great about Nike. I had one of theirs like when they first came out with it and you know, I'm sure it's come a long way since when I had my first one but it kind of crapped out on me, Yeah. After a few months, so. And Polar, P-O-L-A-R. They make an amazing product. Most of their products do require the chest strap, but it's 100% accurate and really awesome. Chris, can you kind of talk about like your resting heart rate compared to, you know, when you're exercising, like say your resting heart rate, you know, I don't know what yours is, low forties like is it okay to jump that high and then returning to that low heart rate after you're done? Like what does that kind of ball look like? Yeah, I mean my resting heart rate, again, another great way to know your resting heart rate is wear your watch to bed and the minute you wake up before you stand up, just turn it here and push the heart rate and just find out what it is while you're lying in bed. That's an amazing testimony to what your heart rate is. 'Cause once you stand up, you know, in these places that measure your resting heart rate that you have to drive to, Yeah. By the time you've driven there, you're no longer in the lowest heart rate that you've had since you woke up. So, you know, again, that's really medical because some people just have naturally genetically very low resting heart rates. Like my dad, while I say his blood pressure's really low, his heart rate is really low. That can be genetic. A lot of people, like I was talking earlier, have very fast beating hearts. Typically a low heart rate is associated typically with fitness level. Like you have a good fitness level, but that's not always the case. So I can't really speak to what your resting heart rate should be. But typically forties, fifties and sixties, I think is a pretty normal resting heart rate. If you're resting heart rate is like 80, that's a little too high. And then again you gotta get your blood pressure checked. You have to get your health numbers checked to see what is causing that. But after exercise, if your heart rate returns quickly, not to total resting, but like if you were exercising, your heart rate was 150, you stop exercising and two minutes later you look down and you're down at 80 or 90. That's a sign of your fitness level. If your heart rate can recover quickly, that means your heart's in good conditioning, which is, you know, kudos to you. For a lot of people who are beginners, they get their heart rate up and then, they can't get it down. They'll be like, oh my god, my heart rate's not coming down. And that's just because they're deconditioned. So, it takes some time 'til their heart is fit enough to recuperate. We have a question coming in here that is asking, how hard are you supposed to kick during kickboxing? That's a good question. 'Cause you do not wanna dislocate your joints and/or hurt yourself. So you imagine, this is why we always use these visuals. Like you're pushing your car door shut with your heel. Like you give it a push, it's a push kick, but you're not like flipping out your joints. Joints. Yeah. We always try to tell you not to snap your joints. There is such thing as a snap kick in kickboxing and we never, I never do 'em in our kickboxing classes because if done improperly you can really snap your knee or your ankle. So, we kind of stick to a very basic push kick. But you are pushing with force like you're shutting that car door but you are not flicking. How about that word? I like that. No flicking. No, no flicking. I mean but that's something like when I first started doing kickboxing, I was like, oh my elbow's like really sore. And then like the more I started doing it, the more I started listening to your cues too, like you gotta really think about like the ground up when you're talking about kickboxing. Like it doesn't just come from the extremities, which is like what you think is working, but it's like all through the upper back starts from the ground. You always talk about that. And so really kind of feeling where that all starts from. Right, 'cause if you flick from the kneecap or flick from the elbow, those joints are gonna be super sore. Yeah. But if you push kick from your glute and you bring your punch from your back, you're gonna feel it in the right places. And if you're somebody that loves kickboxing, like take a few weeks off and come back and be like, oh yep, there it is. Because there are times when I know weeks like we don't do it and I'm like the week I come back I'm like, there's my back muscles again. Yeah, and for all of us who are aging, if you feel like your back is getting flabby, the number one secret is kickboxing. Kickboxing, kickboxing, kickboxing will use those back muscles. And I just noticed such a big difference. Yeah, it's great. In my back. And it's a great cardio workout too. Yeah. So, bonus. We have somebody rolling in here asking what is the best pre-workout drink before and after with not much caffeine. She hasn't been able to find a good like pre-workout drink. So during my workout, I tend to use those Nuun tablets, N-U-U-N which is potassium, sodium, and magnesium, basic electrolytes that you'd find in like a Gatorade but with no food coloring, no sugar and none of that. So it looks like an AlkaSeltzer. You drop it in your water. I say I tend to use that. I use it every time. So, every time I work out I just flip a little Nuun tablet in my water. My pre-workout drink. I'm not 100% consistent with pre-workout. Like for instance, when I work out at 5:30 in the morning, I don't have time to drink like a 12 ounce water or I'll have to wet my pants during the workout. During the workout. So I just go right to my water. But I typically like, I'll do a pre-workout when I work out a little later, like 8:00 or 9:00 in the morning. And I'll also just use it as an energy boost in the afternoon, I use the Reds. The Reds drink from Organify. Yep. Both of us use it. Yep. Organify is all natural super foods. They're all natural ingredients. It's filled with like reds meaning raspberries, pomegranate, you know, all red type of vegetables and fruits. It's got, it's not super sweet. There's no added sugar but it's tasty. Yes. It's really tasty. I mean yes, totally. It doesn't taste chemical at all. I hate all those chemically laden and there's zero caffeine. It's just a really good boost and it comes in packets or a container that you just put a scoop in water and I shake it with a blender bottle. So that for me has been my go-to pre-workout for several years. We do have a code for you. So if you go to the organify.com website and use Chris Freytag, my name, you get 15% off your order. Yeah. So, it makes a difference. Try it out 'cause seriously that's been a game changer for me. And so I like this one 'cause it tastes really good and but prior to that I had tried, everyone's like, well try beet juice. Beet juice is really hard for me. The taste of it just isn't always great. Beet juice is an amazing pre-workout because, Yes. Beets are what we call, they're vascular dilators. It opens your airways and so nitric oxide and it creates nitric oxide. It has nitric oxide which is a vascular dilator. So, like athletes will drink beet juice before an event. But here's the deal. Who has beet juice at their house? I mean you'd have to juice your beets, which is pretty messy. It's delicious but, and then you have to add other things to it 'cause otherwise it tastes very like dirt. So you have to, you know, put some apples and some raspberries and blueberries. And do the Reds have beets in it? I think they do a little bit. I think it does, yeah. Which is why I was like skeptical. But then I mean they've got so many other things, really good things in there as far as like, let's see. Can you see on the ingredient list? Okay, so it is a lot of things I can't pronounce but reishi mushroom, red beet, pomegranate, acai, raspberry, strawberry, blueberry, cranberry, lemon. Wow. Don't be thrown off by mushroom. You cannot taste it. No you cannot taste it. And a few other things. So yeah, those are good options. Going back to the kickboxing because somebody is now asking a question, she says when I do kickboxing what she loves her heart rate gets up there. But she does not feel outta breath or anything. When she does circuit or intervals sometimes she feels like she's sucking wind and that her heart rate is lower than when she does kickboxing. Why does it feel harder at a lower heart rate? That's kind of bizarre. Are you sure your heart rate is lower? Are you sure you're not looking down on the rest and it was higher but then you looked down when you were resting it was lower because that would be very weird to me. But if you're using weights, you might feel more winded 'cause sometimes like picking up a heavy weight and lifting it up overhead just makes you feel exacerbated like whoa, you know, like it's hard to do. But typically that would not be the case, Typically, you know, you should feel more winded. More winded, yeah. Yeah, in a high intensity. What I notice is I don't always catch my exact heart rate. Like I said, I turn off my watch and then I look down and I go oh gosh, my highest heart rate today was 160. Wow. Yeah. I didn't know that. I never caught it during the workout 'cause I was so busy burpeeing and lifting my weight that I didn't see it at the moment that it happened. Whereas when you're doing a steady state cardio, you can look down a bunch of times and notice that you're at that place. So. And I find sometimes like my kickboxing heart rate does stay pretty constant, but there are times, I don't know what combinations you're throwing in there, but it will, you know, kind of spike a little bit and then come back down. So, it really kind of just depends on what you're doing, how much effort you're putting into it at that time, you know. Yeah. I mean it'll vary. Going back to the Apple watch, what is the difference between active calories and total calories on my Apple watch and which one should I go by? Well we always go by total calories 'cause they're more. Active calories are what happened during that workout? Workout, yeah. So, like being active. And total calories, you know, you'd have to look at the exact description on their website. But total calories I think takes into account some of the metabolic calories that might have happened during that time as well as like, you know, if you left it on for a while and you're not, you know, we all do that where we don't turn it off right away 'cause you're like, oh, I'm just gonna wait five minutes. Few more calories. And so that to me is, you know, or if you're doing like a HIT workout, like it's measuring your activity movement, so it's giving you your active calories and then when you're just resting and standing there, those would be a part of the total calories. Again, I tend to go with my total calories. What do you do? I do total. Yeah. Yeah, because it's more. Yeah, I do my active calories, like for my goal. Yeah. Yep. And then, but I always look at the total calories. Yeah, I do too. I even look at the total like after a workout. I don't think, I just look at like the active. Yeah. Oh, all right. Let's see. Any recommendations on improving balance? This lady has vertigo so it's extra hard, but she'd like to build some strength, endurance and stamina. Yeah, so vertigo, you know, I'm sure you're going to a doctor or to an ENT because that often has to do with like the crystals in your ear even. Yeah. Like I've heard of people after, you know, weird trips or in an airplane or where they have to go to a chiropractor or an ENT to fix that. So, I would personally, if it were me, I'd be like okay, I need to fix my vertigo. I don't wanna deal with it, I wanna fix it. Yeah. But if for some reason it's something that is unfixable, you know, balancing on one foot, how silly it sounds is really a good way to practice balance. Have something nearby you actively grip your abdominals and stand on that one foot, roll up a mat and stand on a mat 'cause now it's a little more mushy and your stabilizing muscles are working all the way up your foot, your ankle, your leg, all the way through your hip to your core to work on your balance. Yoga is a great way to improve balance, start taking more yoga classes because you do a ton of balancing in yoga, which is super humbling. There are days where I can balance really well and other days, no. And for me, I can balance better on one leg than I can the other. And so that is also humbling and finding a focal point. And you know, again, if you have vertigo, but you know, instead of looking around when you're practicing your balance, like really focus in on one thing because vision is a major part obviously as you talk about vertigo of your balance ability and getting stronger in the core. We were kind of just talking about this beforehand. Any tips on getting better sleep during menopause? She does all the common things, winds down, avoids caffeine, et cetera, but finds it very difficult to sleep. Ugh. I know we were just talking about it. Just talking about it before we started. Oh, I've never in my life had sleep troubles 'til menopause. It's like, wait, what is going on here? Typically deep sleep is kind of related to progesterone. So, as you go into menopause, your progesterone goes like this, plows down. Thanks. Isn't it exciting? And so low progesterone can be a big deal. Eating healthy, getting rid of any kind of chemicals in your diet, like literally in menopause. No food coloring, no weird added sugars or chemicals. Get rid of all that weird stuff. It causes inflammation, which then just causes reeks more havoc. Getting your adrenal glands in order and trying to improve progesterone levels. Meditation. That's what I was trying to say. There have been studies that have proven that meditation in menopause can kind of mimic a higher progesterone level and that it can help you sleep deeper. You know, hard to know. I started using Organify gold about three years ago when I was having trouble sleeping. And the gold drink is different than the red. It's geared towards sleep. It's got reishi mushroom and chai and tiger tail, which I know sounds disgusting, but it tastes like a chai tea. It tastes so good, yeah. It's so good and relaxing. And I don't know if it was placebo or if it really helped, but it started relaxing me at night and helping me sleep and taking the time to meditate more, which I'm so guilty of, I need to do that more. But low progesterone is typically the hormone that's causing the problems in those menopausal years. So, we can blame it all on that. You really can. Let's see. Should you adjust the amount of protein needed down as you lose weight? Yes, because you're probably, yes and no. I mean it depends on how many calories you're eating per day. You want to eat about a half gram of protein per pound of body weight. So, if you go from 140 to 120, yeah, then now you are going from 70 grams of protein to 60 grams of protein kind of, which then makes sense that you're maybe eating a few less calories if you lost 20 pounds. But it depends because a lot of people will lose weight but still be able to maintain that caloric intake. Again, when it comes to calories, it's how many calories that matters. Don't ever believe that it doesn't. How many calories matters, but even more important is the other Q from quantity, quality, what type of calories? So, if you're meeting eating more calories that are from whole foods and real foods and more veggies and cruciferous vegetables and leafy greens and citrus fruits and good stuff like that. You know, you might have your calorie intake a little higher, but I guess yeah, you could say adjust your protein down. I mean that was very long winded, but, see nothing is black or white. Like it's not like you put this in a math equation and this is exactly what you should do. You kind of have to play around a little. Yeah, you definitely do. I think you get so many questions, like we get so many questions, I get questions and people always ask like, what do you eat? What does Chrissy eat? We don't eat the same thing because our bodies are very different and everyone's, you just kind of have to like. Well, and you're allergic to a whole bunch of stuff and I'm not, To the world. Allergic to anything. Yeah, really. I have a whole lot of different choices, but. Chris is like, have you tried this? I can't have that nut allergy, so. But moral of the story is that everyone is different and you kind of just have to work through some things like, you know, whether it's. But that goes to figuring out your macros. Yes. So you know, macros are a very interesting, fun way. I think fun. I'm throwing in the word fun because they're kind of fun to figure out and it's a different way of thinking about what you're eating versus just calories. So, let's just say you're like, okay, I'm gonna eat 1600 calories for the day 'cause I'm trying to lose weight. Okay, then if you're going to try to eat 50% of those calories are going to come from carbs, let's just say. So now you're saying that 800 of those calories are coming from carbs and for every four calories is one gram of a carb. So take 800 divided by four and that's 200. So now you're saying to yourself, ooh, I get to eat 200 carbs today. What am I gonna eat? And see if it fits in your macros. Well today I wanna have a peach and I wanna have these veggies and then I'm gonna have this little treat over here or whatever it might be. If you're going to do 25% of those calories coming from protein, so that's 400. And again fat is, I'm sorry, protein is the same four calories per gram. So now you get 200 grams of protein. Am I doing that math right? I think so. That's a lot of protein. That's more than I would eat. So maybe you adjust it down. Did I do that math right? If 25%. I'm not paying attention, so. Yeah, 400. No, no, no, I'm sorry. I didn't do that right. That was the carbs. So that would be 100 grams of protein 'cause you going to have 400 calories that are coming from protein divided by four calories per gram, that's 100 grams. So that's kind of perfect because that's somewhere in between that 0.5 to one gram of protein per pound of body fat. Does that make sense? I love figuring out macros because then when people say, oh I can't believe you ate a piece of cake, like how did you do that? Well if it fits in your macros, if you know you have 200 carbs for the day and you wanna give 80 of those to your piece of cake, do it and then the other 120 come from the other carbs, like it gives you some leeway to play around and create your meal plan. No, that's pretty low calorie if you ask me 1600. So if you're at a higher caloric intake of like 2000, now you've got even more to play with. Uh huh. And going off of that, we have somebody asking, do I figure out the amount of grams of protein that you need according to your current weight or your goal weight, what you're going towards? Current weight. Current weight at the time. But again, play around with it somewhere in between. There's no like, let's just say I'm trying to eat 70 grams of protein a day. I usually go, I really try to go about 70 to 100. So I, if you are really active, you might wanna go more than a half gram of protein per pound of body weight. You might go closer up to three quarters of a gram per pound of body weight. Which makes sense for muscle recovery 'cause protein is responsible for helping to feed your muscles for recovery. That's what is made of amino acids. So while you're kind of on that kick, we do have somebody asking protein versus collagen. Do you need both supplements or are they essentially the same thing? They're completely different. They have two different amino acid profiles. So there are 20 amino acids that make up proteins. Nine of them are called essential amino acids. Meaning that they essentially have to come from food. Your body does not make 'em, you need to eat them every day. Those nine essential amino acids you need to have come from food. The other 11 your body makes, but your body starts to make less of it as you age, things change. So a whey protein is gonna have a different amino acid profile than a collagen protein. The amino acids that are in a collagen protein are building blocks that are more responsible for hair, skin, nails, connective tissues, things like that. The amino acid profile of whey protein are gonna be geared more towards muscle repair, muscle recovery, branch chain amino acids in particular leucine, isoleucine and valine. So those amino acids are different than the amino acid profile over here. So, can you take both every single day? Absolutely. I use both every day typically. Sometimes I don't, I'm not as diligent on my collagen. I try to be daily and I don't always use whey protein. For this weekend I was out of town, I was getting a good mix of food. I was eating probably more than I normally do. I didn't do a protein shake 'cause I was out of town. So it's just all about a day's caloric intake and what you want to eat based on your macros. But they are very different. So you can use 'em both. We have, let's see, Janet is saying that she just got an agility ladder. Yay. What is the best, like where is the best place to set it up? Driveway, yard. What do you like about it? Like, how do you use it? Oh my gosh, we love agility ladders. My favorite. We use it primarily for speed, agility, and quickness. SAQ, speed, agility and quickness. It teaches your body how to deal with agility and you know, the whole mind quickness. So it's like it's mental fitness like in, out, in, in, out, in, in, out, in, in, out, in, out, in, out. You know, high knees, go this way, go that way, jump two feet forward, one foot back. I mean it's just really fun to have like have all this different patterning. Then quickness. How fast can your body react, get our reactions get slower as we get older. So you have to really think as you do that footwork. And then speed burns calories. So it's an amazing cardio workout. You can set it up. I don't know what kind of agility ladder you have. So if it's like made of slats and ribbon typically on more of a hard surface, that's gonna work better. It won't slip all over your carpet. We have ones that are made out of like asphalt, like not asphalt. Like a rubber. Rubber, thank you. So we unroll them and they do best on flat services also. No agility ladder is very good on carpet. I wouldn't say. No. Garage, driveway, basement, whatever works. It's super fun. We have a great article about agility ladders. I just sent it, yeah. We have a whole video on patterning. So we give you like 15 different ideas on patterning. We have a whole video, we have like the steps for each one. Yep. So, definitely check it out. It's such a great cardio workout. Even like 15 minutes of agility ladders is nuts. It is nuts. And if you like set it further away and you kind of run like how you normally do it, you like do the ladder and then you run further and you come around and come back if you have multiple people doing it with you. Yeah. We set a cone, so we don't go down and back on the ladder 'cause we usually have a bunch of us doing it. We go down the ladder and then we run about 10-15 yards to a cone and come back down around the cone, down the ladder, run to the cone. And so you can like, we did it for 20 something minutes the other day and I think it was like two miles or something? Oh yeah, We went two miles, in terms of steps. Yeah, you can definitely get your steps in. If you're doing that at 5:30 in the morning, you're like checked on, got my steps in for the day. That's it, I'm done. That's it. A lot of people have been asking, are the workouts practiced a lot as a group or a pair before our filming? How do you decide the clothing? I feel like this is like a hot topic lately, so. This is hilarious. Okay, so gold workouts. I know you're asking about the gold because we do them every Monday and Friday. We do not rehearse. All of our trainers are professional, certified trainers that can pick up a workout like that. So we typically just get to the studio and we're like, okay, here's what we're doing today. And as the backup trainer, you're just gonna follow along, you're gonna make some mistakes. I mean, no big deal, but you're typically gonna want know what to do. And the backup trainer's also very agile at coming up with modifications to show low impact options because we're trained professionals so we should be able to do that. So it's very little rehearsal on gold workouts. On premium workout, it's still, we don't sit there and rehearse, you know, a million hours because we're all trained professionals. What we wear, we literally text each other. Do you have a white shirt clean? Great, let's wear a white shirt. Do you have a pink shirt clean? Great, let's wear a pink shirt. That's pretty much it. It's just kind of fun to match outfits. It's just more pleasing on the eye. So we enjoy it. We do. And I'll tell a little funny story. So when I started filming videos back in like 2000, I would fly to LA 'cause literally that was like the only place that people filmed videos and they were in big studios with tons of cameras and a huge camera crew. And it took a lot of people and a lot of money. Now today, you know, you can set up your camera, do it, whatever, but then they would hire models to be in the back of my videos and we would have a full day rehearsal prior to filming because they were models, they were not fitness people. Oh wow. So, I would rehearse all day with these. It would be like eight hours of brain surgery for me because I'd be like, no, this is your right hand. Use this. And these poor models were thrown into these fitness videos and you know, some of them were kind of fitnessy but a lot of them were not. Were not. And it was so much work. But when you're dealing with trained professionals that teach group fitness for a living, you know, we pretty much can pick up anything and know what to do, right? So that's the beauty of it now. Yeah. Because it used to be a nightmare and this, okay, one really funny story, we were in the middle of a huge shoot for "Prevention Magazine" and it was a long freaking day. We had already been there like five, six hours and we still had more to go. And lunch break happened at like 1:00 in the afternoon, 'cause everything we had had some problems and this girl who was one of the backups left for an audition, she just told somebody, hey, I'm going to an audition, I'll be back. But she got stuck in traffic. Oh no. So, she was gone for almost two hours. I thought the producer was gonna slice her head off. I mean, when she got back everyone was on edge because we had been sitting there for two hours waiting, because we couldn't just start the workout, Without her? Yeah, because she was in the whole front half of it. Oh boy. So, it was such a long day and I knew that they fired her after that day. Like, don't come back. Don't come back after this. Let's see, we have people asking what is the best workout for cardio and strength together? Would it be a HIT workout or kickboxing? Either. It's good to mix it up, you know? The best thing you can do for yourself is give yourself variety. That's why we do the split day training. That's why we do the heavier weights. That's why we do the bar workouts with the faster, quicker movements. That's why we do kickboxing, which is all body weight. It's good to mix it up. HIT, so intervals is work, rest, work, rest. Circuits are string together a bunch of stuff then rest, string together a bunch of stuff, then rest. So, intervals in essence can be a little higher intensity where you push, push because you're always getting that rest. Circuits are a little bit more like maintain and get through the circuit. So, there's no one right way. You know, we at "Get Healthy UTV," we tend to be group fitness focused. I mean I'm a certified personal trainer, but I really love group fitness because it's efficient. You're getting your heart rate up and your weight workout in at the same time. And sometimes, you know, back when we used to spend a lot of time in gyms, I'd be in the group fitness room and we'd be lifting and then we'd do some jumping jacks and then we'd lift again and we were going strong for an hour. And then I'd step out into the gym and I'd just see people walking around and then they'd pick up a few weights, go like this and then they walk over somewhere else and I'm like, wow, there is a big difference between what we do, what they're doing. So, and again, there is no right way. So divide it up, change it up. I love to spend two days a week just walking where I do typically on the weekends I don't do any weights. That's kind of my rest time. And so just change it up. There's no right way. Yeah. Let's see here. Have the July calendars have been announced? Oh, let's talk about July calendars all of you squad members. First of all, let's just talk about free challenges. I wanted to mention that really quickly. You just jarred my memory. We have so many free challenges. So, if you are not a "Get Healthy UTV" member, try out one of our free challenges. If you are a "Get Healthy UTV" member, still try out our free challenges 'cause they're a lot of fun. Basically they're a downloadable calendar. Off the free challenge page, you can see the banner on the screen. And the one I'm kind of thinking about is we have a 14-day body weight challenge. We've been talking to a lot of people who are going on vacation over 4th of July, may not have access to dumbbells and weights and things. So this 14-day body weight challenge is basically 14 days of workouts without dumbbells. So, it's a fun one. And quite honestly those like when we are just talking about cardio and strength together, like should you do kickboxing, which typically is body weight. Body weight workouts are so tough. Like they are very humbling because we always wanna pick up those heavy weights, which is also very good. But body weight workouts are. Well and one of the things I like about body weight sometimes is that people perfect their squats and lunges when they do a little more body weight training. 'Cause now you're not holding heavy weights in your hands. So you can really focus, am I going down far enough in my range of motion? Am I using good posture through my core? Are my shoulders back? So, you can focus a little more on that. So check out the free challenges, Regarding July calendars, we're kind of in limbo because strangely as Murphy's Law would have it, we created a split date calendar, but it took us a little bit of time to get it through our creative department. In the meantime, Lindsay put out a split day calendar. And so I know a lot of you squad members were already doing split day this month. So, why would you wanna do split day again in July? We're gonna hold that calendar for August. Yes. So, just know that's some insider info. It's already on the website, isn't it? Yes. I believe so. Yeah. But we're gonna do split day in August. So for July we were thinking a lot of people are on vacation. We were almost thinking about just letting people pick their own, weren't we? I think we were maybe gonna do the sweat in 30 or sweat in 20. Oh sweat in 30 or sweat in 20. See she remembers everything because people will be doing perhaps less indoor workout and maybe adding on some running or walking or hiking or biking with their families. So yeah, we'll probably post up the sweat in 20 and the sweat in 30 so people can mix and match. Yep. We do have a really fun beginner calendar coming that we put together for all you beginners, a new one. That's gonna be a really fun one. We have a yoga, Pilates calendar coming for those of you who are yogis and you really like that focus. I actually thought at first I was like, ah, whole month of yoga and then I was looking, I was like, that's kind of hard. Yeah, it is. It's gonna be hard. It's gonna be a fun one. We did a lot of yoga and core in that one. And core. A lot of yoga and core, yep. And then we have, you know, whenever you guys have ideas, we love your ideas for for calendars and for workouts, you know, we listen. You guys are our importance. You know, tell us what you're looking for. Someone just told us the other day they wanted cardio plus core three, right? Yes. Yep. They're like, we want another cardio plus core. That's such a fun format. Guess what? We'll bring it to you in July. Yep. Can you explain what the split day calendar is? While you're talking about that, some people are asking. Yeah, so split day is basically old-fashioned training. It's still an amazing way to train. It's back before we got into the craze of group fitness or before women were really using dumbbells in classes or, I mean when I started teaching in the gym there were no dumbbells in a aerobic room. It was strictly more dancey and then all the weights happened out in the weight room. Now we're combining it all together and making athletic type classes where intervals and circuits have become a normal vocabulary word for those of us in the fitness industry. But that being said, split day training is where you divide your body up. So you do, oh, maybe push, pull one day, back and chest. Next day you do bicep, tricep, shoulder. Next day you do legs. Next day you do core. So, basically you're giving those muscle groups a rest throughout the week so you can just keep going with that training throughout the course of a week, two weeks, a month, whatever you're doing. That used to be kind of the old way of training when you use machines. You'd do an upper body machine day, then you would do a lower body machine day. That kind of concept. It's a really good way to train because like I said, you've got rest days built in. When you're constantly doing total body workouts like we tend to do, you have to build in rest days. You should not do total body seven days a week. It's too much. You have to give those joints some sort of rest at some point. So, when you do do total bodies, you know it's good to do maybe four of them a week and three days where you are, you know, doing something else or throwing in yoga, throwing in core, throwing in walking or treadmill or whatever it might be. So, they're both really good ways of training and we have lots of split day workouts, so we just, Yes we do. Stuck them all into a calendar for you. Yes. Let's see, Kathy is saying that she's in her sixties, no jumping, pelvic instability issues. She wants strength with low impact. What is a good ratio balance for her? A ratio balance of what? Like cardio strength? I think workout. Yeah, I think cardio, strength. Well just keep everything low impact. And we have a whole low impact section in both the premium and the gold. But you can also choose some of the other workouts too and just make them low impact. Like own it. Nobody should feel intimidated or feel bad about themselves because they chose to keep something low impact. Keep your intensity high. Yesterday when we were doing the pyramid power plus five. So pyramid power five, I kept it low impact, Sam added a little jumping. I was still, I was just so sweaty and so blown away at the end of it. I was really spent. So, keeping a low impact does not mean you didn't try harder. It's low intensity. So just go for the low impact. Now if you're asking how much strength to cardio in your sixties, you have to listen to your body. If you're doing mostly total body, even though it's low impact, you might be going, you know, high intensity in terms of the effort and the weight that you're picking up, then you may only wanna do three days of workouts. If your joints start talking to you where you're like, ooh, I can tell I shouldn't do a pushup tomorrow. Or ooh my butt is so sore. Give yourself a day of rest. So, for a normal 60-year-old, I'd say three days of weights, maybe four days is a good mix. And then cardio can really be every day. It doesn't have to be again, you know, like you're trying to win a 50-yard dash, you know, walking the dog can be good cardio too. We are getting a lot of workouts that people want. So I'm writing them down. Oh, so now they're getting vocal. What are some of the workouts? What are some of them? Cardio plus core three, athletic cardio three. Just because again, that's body weight and That's fun. It's good for traveling. Yep. AMRAP, more tabatas? We haven't done an AMRAP in a long time. We have not. Yeah, those are fun. They're a little harder to instruct because everyone's doing their own thing. Their own thing. And we tend to try to stay together in our a AMRAP. But let's do an AMRAP. We'll put that on the list for sure. Somebody is asking, do we plan on doing any more TRX workouts? Oh it's such a hard one because, you know, it's a separate piece of equipment that very few people have. Like that's really not our specialty. TRX themselves have a bunch of workouts on their website, on their YouTube channel and so I would really check those out because like I have a TRX but I have to jury rig it up on my squat rack thing and then I gotta film it in my house. Like we don't have anything in the studio to really do that. So it's kind of too much of a specialty item for us. Yeah. Can you talk about, are there dates on the videos? We have somebody that has been a member since December and unless she's not seeing a date, she's curious on how old of a video she's doing. She's loving the workouts though. Okay, so you can, they're all in chronological order when you sort. So like when you sort by type and then you go, let's say you're in the gold and you sort by type and you sort by cardio strength, they're gonna be in chronological order of the most recent one filmed. So you could see in chronological order where you are at. I mean okay, we don't have exactly like this one was 2018. None of them are more than five years old because we all filmed them, you know, in the last five years. And none of the gold are any longer than four years old 'cause we filmed them in the last four years. But that's really the way to tell right now. Yeah. Yep. Let's do one more calendar question. Okay. And then we are out of time. In a monthly calendar, you have workouts every day, Sunday and Saturday. How do you suggest doing a calendar if you wanna train only Monday through Friday? So calendars, we can't please everybody because you know, everyone has a different workout schedule. We think you should take at least one day off a week. And some people like to take two days off a week so they skip one of the workouts, which is totally fine. When we used to put two rest days on calendars, people would get mad that it was too much rest. So we decided, okay, we're gonna do like four to five rest days a week. I mean a month. A month, yeah. And if you want more, just take more. Just own it. And we kind of stick them in different spots. If they're not always. They're not always. Sometimes they are during the week though, like we'll go four workouts in a row, take a rest day, four workouts in a row, take a rest day. Yeah. Just move 'em around. Like if you know, okay, I really wanna take Saturday and Sunday off, take the Saturday workout, move it up. Yep. If you print out the calendar, write it on there and then take your rest day over there. You have to be a little flexible, pun intended, where you kind of move things and slide things around on the calendars to make it work for you. And you know, I think it's amazing. Like some people do two calendars at once, like they mix and match. Yeah. They go, I like this work workout on this calendar. I like this workout on this calendar. I mean, I think it's amazing. So. Yeah. It's 2:00. It's 2:00, central time, our time. Yes. Yeah. Oh my gosh, you guys, these Q&As go by so fast. I am so glad we talked about heart rate today. Yeah, I thought that was, That took up a good chunk and it's very good and informative. Very informative. If there is a subject that you want to talk about, let us know. You know, message Sam or myself, probably Sam. Just message Chris and I'll get it. Yeah. Because I probably won't see it. I mean it's hard to see everything. It is. But let us know because we're happy to cover topics that are of interest to you. Health and fitness is a big deal. I mean it really is and it's something that takes a lot of, you know, research and you wanna know. And so I hope you guys learned something about heart rate today because it is an important part of what you guys are all doing. But as always, you know, feel proud of what you accomplished because you are way ahead of the curve. The majority of people are doing nothing. Nothing for their health. But you know, baby steps. Be disciplined. Join our Facebook page because it is so motivating. So motivating. We've been recently talking about the fact that you don't wake up every day motivated. No. That's not possible. And that's why this little Facebook group can give you a dose of motivation every day. It's really awesome. Thanks, as always, for your support. We love it. Feel free to upgrade to gold because you get two workouts a week. They're fun. And we have a little break coming on for gold because of the holiday. Holidays, yeah. But we'll be back the week of July 12th. Yeah. So have an amazing holiday, and we'll see you guys later.