1 00:00:01,360 --> 00:00:04,560 Speaker 1: You're listening to Joja See One Now with me, Jojo 2 00:00:04,640 --> 00:00:10,080 Speaker 1: Siua and iHeartRadio podcast. Oh welcome back to JoJo's See 3 00:00:10,080 --> 00:00:14,520 Speaker 1: One Now. This is going to be probably my favorite 4 00:00:14,560 --> 00:00:18,160 Speaker 1: podcast ever because I am about to deep dive into 5 00:00:18,200 --> 00:00:22,680 Speaker 1: one of my favorite, most passionate topics ever. It is 6 00:00:22,800 --> 00:00:26,280 Speaker 1: not drumming, It is not indoor skydiving, it is not performing, 7 00:00:26,320 --> 00:00:29,040 Speaker 1: it is not my future children Freddie, Eddie and Teddy. 8 00:00:29,520 --> 00:00:35,400 Speaker 1: It is working out. I am so stoked to deep 9 00:00:35,440 --> 00:00:39,159 Speaker 1: dive into this topic. Working out is one of the 10 00:00:39,159 --> 00:00:42,279 Speaker 1: things that keeps me most mentally happy. It is one 11 00:00:42,280 --> 00:00:45,919 Speaker 1: of the things that over the last year two years, 12 00:00:46,000 --> 00:00:51,519 Speaker 1: I have truly educated myself by just doing and messing 13 00:00:51,600 --> 00:00:55,560 Speaker 1: up and figuring it out and learning and drying and 14 00:00:55,920 --> 00:00:59,120 Speaker 1: trial and error and this and that. And I really 15 00:00:59,160 --> 00:01:01,400 Speaker 1: feel like now, I mean, I'm sure I'm gonna listen 16 00:01:01,440 --> 00:01:02,840 Speaker 1: back to this in a couple of years and laugh 17 00:01:02,880 --> 00:01:04,920 Speaker 1: at myself being like, oh, yeah, you thought you knew 18 00:01:04,920 --> 00:01:07,840 Speaker 1: what you were talking about. But I really feel like 19 00:01:07,920 --> 00:01:12,120 Speaker 1: now I'm in a place where I could help somebody 20 00:01:12,160 --> 00:01:15,720 Speaker 1: start a workout journey. And I feel like I now 21 00:01:15,840 --> 00:01:19,040 Speaker 1: feel so confident about my workout stuff, and I feel like, 22 00:01:19,520 --> 00:01:21,039 Speaker 1: you know, my friends come to me and they're like, 23 00:01:21,120 --> 00:01:22,800 Speaker 1: I want to come work out with you, and I, 24 00:01:23,280 --> 00:01:25,240 Speaker 1: you know, know the supplements and stuff that I like. 25 00:01:25,360 --> 00:01:27,600 Speaker 1: I know the workout routines that I like. I found 26 00:01:27,600 --> 00:01:30,399 Speaker 1: my rhythm, I found my groove, I found how I 27 00:01:30,400 --> 00:01:32,720 Speaker 1: stay motivated. And I was like, it is time. It 28 00:01:32,800 --> 00:01:35,559 Speaker 1: is top of the year. We are just getting into 29 00:01:35,560 --> 00:01:38,520 Speaker 1: twenty twenty four. We got lots of months left, and 30 00:01:38,560 --> 00:01:41,119 Speaker 1: it is it is a new year. It is time 31 00:01:41,160 --> 00:01:43,720 Speaker 1: to deep dive. It is time to go down this 32 00:01:43,840 --> 00:01:48,920 Speaker 1: physical health freaking rabbit hole. Buckle up, get your arm 33 00:01:48,920 --> 00:01:51,920 Speaker 1: weights on. Honestly, bonus points if you listen to this 34 00:01:52,000 --> 00:01:54,760 Speaker 1: while walking on a treadmill. If you don't got a drummill, 35 00:01:54,960 --> 00:01:58,760 Speaker 1: put this podcast on, go outside, walk around even though 36 00:01:58,760 --> 00:02:01,040 Speaker 1: if you're inside, maybe put it on and walk around inside. 37 00:02:01,040 --> 00:02:03,160 Speaker 1: Do a little zooma dance happening while you were listening 38 00:02:03,160 --> 00:02:06,040 Speaker 1: to this podcast. Whatever your vibe is, you got probably 39 00:02:06,680 --> 00:02:10,120 Speaker 1: you know anywhere it's me talking, So you for sure 40 00:02:10,160 --> 00:02:13,000 Speaker 1: have twenty minutes, possibly even up to thirty minutes. You 41 00:02:13,040 --> 00:02:14,560 Speaker 1: know you could get a good workout and while you 42 00:02:14,560 --> 00:02:16,880 Speaker 1: listen to this. All right, I'll shut up now. About 43 00:02:16,880 --> 00:02:18,239 Speaker 1: that what you should be doing right now, and I 44 00:02:18,280 --> 00:02:21,080 Speaker 1: will just start talking about what you actually want to hear, 45 00:02:21,160 --> 00:02:26,400 Speaker 1: which is all of my workout, uh brain, all of 46 00:02:26,400 --> 00:02:29,440 Speaker 1: my workout I'm not gonna say knowledge, but all of 47 00:02:29,480 --> 00:02:34,040 Speaker 1: my workout thoughts there, it is there, It is all right, 48 00:02:34,080 --> 00:02:41,720 Speaker 1: starting in really freaking strong. I work out so much nowadays. 49 00:02:41,960 --> 00:02:47,560 Speaker 1: I have a crazy, crazy, freaking schedule. I sometimes will 50 00:02:47,600 --> 00:02:50,119 Speaker 1: work for eighteen days in a row and then have 51 00:02:50,200 --> 00:02:52,720 Speaker 1: a day off, and then work for eighteen more and 52 00:02:52,760 --> 00:02:55,000 Speaker 1: then have a day off. Sometimes I'll work for a 53 00:02:55,080 --> 00:02:56,679 Speaker 1: day in a row that don'll have three off, a 54 00:02:56,760 --> 00:02:59,079 Speaker 1: day in a row have three off. And there will 55 00:02:59,120 --> 00:03:02,160 Speaker 1: be some days where I there have been some years 56 00:03:02,200 --> 00:03:04,519 Speaker 1: actually where I work for like three hundred and sixty 57 00:03:04,560 --> 00:03:07,280 Speaker 1: four of them. I get Christmas off. You pretty much 58 00:03:07,320 --> 00:03:10,800 Speaker 1: always get Christmas off, but every other holiday you work through. 59 00:03:10,960 --> 00:03:14,200 Speaker 1: And so I have found for myself it is best 60 00:03:14,200 --> 00:03:17,200 Speaker 1: to just work out every day that I can, because 61 00:03:17,240 --> 00:03:20,000 Speaker 1: there will be some days that come where I can't. 62 00:03:20,320 --> 00:03:23,400 Speaker 1: Schedules too early, schedule goes too late, and I just 63 00:03:23,680 --> 00:03:26,200 Speaker 1: can't there's not enough hours in the day, and so 64 00:03:26,440 --> 00:03:29,480 Speaker 1: I wait until one of those days come to take 65 00:03:29,600 --> 00:03:32,720 Speaker 1: a day off, and some people have come at me 66 00:03:32,760 --> 00:03:35,040 Speaker 1: and saying, hey, look, that's not good for your muscles, 67 00:03:35,240 --> 00:03:38,800 Speaker 1: And I say, I know you're supposed to. You know, 68 00:03:38,880 --> 00:03:41,160 Speaker 1: work out, take take a rest day, take a few 69 00:03:41,200 --> 00:03:43,760 Speaker 1: rest days. Work out five days a week, take two 70 00:03:43,800 --> 00:03:47,400 Speaker 1: rest days. That's what the book tells you. Book, the 71 00:03:47,400 --> 00:03:50,520 Speaker 1: book matters, but the book doesn't matter, because what matters 72 00:03:50,640 --> 00:03:55,280 Speaker 1: is your brain, your body, and you can do whatever 73 00:03:55,440 --> 00:03:57,760 Speaker 1: you think of doing. And you can do an active 74 00:03:57,800 --> 00:04:00,280 Speaker 1: recovery day where there'll be some days where or my 75 00:04:00,440 --> 00:04:04,240 Speaker 1: arms are just exhausted because I over used them yesterday 76 00:04:04,320 --> 00:04:07,120 Speaker 1: doing a workout. That's all right. We can go for 77 00:04:07,160 --> 00:04:09,360 Speaker 1: a treadmill run, we can do some legs, we can 78 00:04:09,400 --> 00:04:12,440 Speaker 1: do some abs, we can do arms, but just use 79 00:04:12,480 --> 00:04:14,200 Speaker 1: our back a little more, you know what I mean. 80 00:04:14,480 --> 00:04:17,640 Speaker 1: It's all about how you feel, and no matter what 81 00:04:17,720 --> 00:04:19,839 Speaker 1: the book or what anybody tells you, it is what 82 00:04:20,080 --> 00:04:23,720 Speaker 1: you feel. That is why one of the reasons I 83 00:04:23,720 --> 00:04:26,040 Speaker 1: did have a personal trainer. I've actually had two personal 84 00:04:26,080 --> 00:04:30,320 Speaker 1: trainers in my life, and they both were awesome, and 85 00:04:30,400 --> 00:04:32,880 Speaker 1: I if somebody was looking for a personal trainer, I 86 00:04:32,880 --> 00:04:36,560 Speaker 1: would for sure recommend both of them. They were great people. However, 87 00:04:36,920 --> 00:04:40,480 Speaker 1: I would get personally frustrated because you know, there was 88 00:04:40,680 --> 00:04:43,240 Speaker 1: never they couldn't. They can't. No one else can feel 89 00:04:43,240 --> 00:04:46,000 Speaker 1: your body but you. And so we would be working 90 00:04:46,040 --> 00:04:48,520 Speaker 1: out and my arms would be overly exhausted, and I 91 00:04:48,560 --> 00:04:50,680 Speaker 1: would just be thinking in my head like, man, I 92 00:04:50,720 --> 00:04:54,000 Speaker 1: wish we could just switch to legs. And now you 93 00:04:54,080 --> 00:04:56,400 Speaker 1: might be like Jojo, just like speak up and say something. 94 00:04:57,000 --> 00:04:58,720 Speaker 1: But the reality is, no one's gonna do that. I'm 95 00:04:58,720 --> 00:05:00,440 Speaker 1: not gonna speak up and be like, hey, my arms 96 00:05:00,440 --> 00:05:03,520 Speaker 1: are tired. Can we switch to leg stuff. In hindsight, 97 00:05:03,960 --> 00:05:06,560 Speaker 1: sure sounds like it'd be so easy to do, but 98 00:05:06,680 --> 00:05:09,480 Speaker 1: actually coming out and saying that's your trainer is so scary. 99 00:05:09,640 --> 00:05:12,920 Speaker 1: And so I've learned that I like to do it myself, 100 00:05:12,960 --> 00:05:15,800 Speaker 1: work out myself at home, because then I can truly 101 00:05:15,839 --> 00:05:18,919 Speaker 1: listen to my body, truly work out whatever body is 102 00:05:18,960 --> 00:05:21,520 Speaker 1: feeling the fire, whatever part is feeling the fire, and 103 00:05:21,760 --> 00:05:25,280 Speaker 1: just lean with it, rock with it. Now, one of 104 00:05:25,320 --> 00:05:29,039 Speaker 1: the reasons why I do enjoy working out so much 105 00:05:29,160 --> 00:05:34,880 Speaker 1: is because when I don't, I lose so much energy. Now, 106 00:05:34,920 --> 00:05:38,640 Speaker 1: there is some technical term for this that I don't know, 107 00:05:38,800 --> 00:05:42,039 Speaker 1: but when you work out, your body produces some sort 108 00:05:42,080 --> 00:05:45,520 Speaker 1: of something that does actually give you more energy. Although 109 00:05:45,560 --> 00:05:50,200 Speaker 1: you are exuding energy, it also brings you energy. And 110 00:05:50,560 --> 00:05:54,240 Speaker 1: that is something that I didn't understand right away. I 111 00:05:54,360 --> 00:05:56,160 Speaker 1: used to think, like, no, if I work out, I'm 112 00:05:56,160 --> 00:05:59,080 Speaker 1: going to be exhausted. But I've learned that if I 113 00:05:59,160 --> 00:06:01,560 Speaker 1: have a night am call time and I have to 114 00:06:01,680 --> 00:06:04,800 Speaker 1: leave my house at eight, I will actually have a 115 00:06:04,839 --> 00:06:08,359 Speaker 1: better day have more energy throughout the day. If I 116 00:06:08,440 --> 00:06:11,960 Speaker 1: choose to wake up at six and get a workout in. Now, 117 00:06:12,000 --> 00:06:15,359 Speaker 1: it's crazy cutting my sleep short, but I will go 118 00:06:15,400 --> 00:06:17,680 Speaker 1: to set and I will feel like boom, I am 119 00:06:17,960 --> 00:06:20,880 Speaker 1: ready for the day. Could be a small workout, could 120 00:06:20,880 --> 00:06:23,200 Speaker 1: be a big workout, could be anything, but it just 121 00:06:23,360 --> 00:06:31,919 Speaker 1: really gets my day started off on the right foot. 122 00:06:36,080 --> 00:06:38,480 Speaker 1: I can't stress enough how important it is to listen 123 00:06:38,480 --> 00:06:40,680 Speaker 1: to your body. There are days where I wake up 124 00:06:40,680 --> 00:06:43,599 Speaker 1: in the morning and I'm like, look, it's not the 125 00:06:43,600 --> 00:06:46,080 Speaker 1: morning for it. Maybe it'll be the midday, maybe it'll 126 00:06:46,080 --> 00:06:48,440 Speaker 1: be the night. Somehow, I'm always feeling it at some 127 00:06:48,600 --> 00:06:50,680 Speaker 1: point of the day because I do love it. I 128 00:06:50,760 --> 00:06:52,560 Speaker 1: find a lot of enjoyment. And I'll talk about how 129 00:06:52,600 --> 00:06:55,679 Speaker 1: I find the enjoyment and working out, but I think 130 00:06:55,760 --> 00:07:00,359 Speaker 1: that really knowing that, like, hey, look, my body's actually 131 00:07:00,440 --> 00:07:03,080 Speaker 1: saying no to this right now, well listen to it. 132 00:07:03,080 --> 00:07:06,039 Speaker 1: I'm gonnaive us some more sleep. Or hey, look, my 133 00:07:06,160 --> 00:07:09,160 Speaker 1: body's saying no. But is that an excuse? Fully an excuse? 134 00:07:09,279 --> 00:07:11,120 Speaker 1: Wake up? Come on body, let's go, let's put this 135 00:07:11,160 --> 00:07:13,040 Speaker 1: out and on, Let's put these shoes on, and let's go. 136 00:07:13,160 --> 00:07:17,200 Speaker 1: Let's go work out, let's go have fun for me. 137 00:07:17,560 --> 00:07:20,800 Speaker 1: I actually have a gym in my house, which has 138 00:07:20,840 --> 00:07:24,000 Speaker 1: been so amazing. We created this gym in my house. 139 00:07:24,400 --> 00:07:27,000 Speaker 1: We started creating it at the end of twenty one, 140 00:07:27,120 --> 00:07:29,560 Speaker 1: but then I believe we finished it in twenty twenty two, 141 00:07:30,080 --> 00:07:33,880 Speaker 1: and it has been the most amazing thing ever. We 142 00:07:33,960 --> 00:07:36,920 Speaker 1: have all the machines out there, all the cardio machines 143 00:07:36,960 --> 00:07:40,320 Speaker 1: you could want. I've become obsessed with peloton recently and 144 00:07:40,360 --> 00:07:42,280 Speaker 1: that has been really fun. My brother and I do 145 00:07:42,400 --> 00:07:46,720 Speaker 1: rides together, which has been great. We got all the 146 00:07:46,720 --> 00:07:48,640 Speaker 1: weights out there, we got ketbells out there, we got 147 00:07:48,640 --> 00:07:52,720 Speaker 1: benches out there, resistance vans, and now for Christmas in 148 00:07:52,760 --> 00:07:55,520 Speaker 1: twenty twenty three, we actually decided to expand it, so 149 00:07:55,560 --> 00:07:58,680 Speaker 1: it was half of the garage. Now we are expanding 150 00:07:58,720 --> 00:08:03,040 Speaker 1: it to be the full garage, which is so sick. 151 00:08:03,160 --> 00:08:05,920 Speaker 1: It is so nice and they're so open. Now. I 152 00:08:05,960 --> 00:08:09,920 Speaker 1: had this CrossFit rig actually in my backyard and we're 153 00:08:09,960 --> 00:08:12,520 Speaker 1: pulling that now inside the garage, which is gonna be 154 00:08:12,600 --> 00:08:15,320 Speaker 1: so much nicer. I will use it so much more. 155 00:08:15,520 --> 00:08:18,600 Speaker 1: I am so excited about it. It has these monkey 156 00:08:18,600 --> 00:08:21,800 Speaker 1: bars on it. It's got a tricep like you can 157 00:08:21,840 --> 00:08:25,600 Speaker 1: do tricep dips on it. It's got a squad rack 158 00:08:25,680 --> 00:08:28,280 Speaker 1: on it, it's got shelves on it, it's got bars 159 00:08:28,320 --> 00:08:30,680 Speaker 1: on it. I mean, it is freaking awesome. It's got 160 00:08:30,720 --> 00:08:34,600 Speaker 1: a boxing bag. There's so much to do, and I 161 00:08:34,640 --> 00:08:36,720 Speaker 1: think that that's something that's really important to note, is 162 00:08:36,720 --> 00:08:40,520 Speaker 1: that working out can be so fun. You can make it. 163 00:08:41,240 --> 00:08:43,480 Speaker 1: You can make it anything you want it to be. 164 00:08:43,679 --> 00:08:46,480 Speaker 1: I found some fun ways to keep workouts interesting for me. 165 00:08:47,080 --> 00:08:50,160 Speaker 1: One thing that I like to do is actually musical workouts. 166 00:08:50,280 --> 00:08:53,360 Speaker 1: So I will make my playlist right, and I'll come 167 00:08:53,440 --> 00:08:56,960 Speaker 1: up with a circuit. So let's just say bicep curls, 168 00:08:57,440 --> 00:09:00,520 Speaker 1: running on a treadmill, and jumping jacks, So that would 169 00:09:00,520 --> 00:09:03,200 Speaker 1: be like a pretty cardio heavy. But those are just 170 00:09:03,240 --> 00:09:05,040 Speaker 1: three workouts that I could think of that you could 171 00:09:05,080 --> 00:09:08,360 Speaker 1: really visualize what I'm meaning. And so let's just use 172 00:09:08,480 --> 00:09:12,720 Speaker 1: a song that everybody knows, We Will Rock You by 173 00:09:12,800 --> 00:09:16,960 Speaker 1: Queen Right. So on the choruses, we run on the treadmill, 174 00:09:17,240 --> 00:09:20,360 Speaker 1: on the verses we do bicep curls, and on the 175 00:09:20,400 --> 00:09:24,480 Speaker 1: instrumental parts we do jumping jacks. And then you know, 176 00:09:24,559 --> 00:09:26,480 Speaker 1: so you hear the chorus buddy or a poet make 177 00:09:26,520 --> 00:09:28,920 Speaker 1: a big noise, so you do your curls, and then 178 00:09:28,960 --> 00:09:31,240 Speaker 1: you hear the chorus, we will, we will rock you. 179 00:09:31,600 --> 00:09:33,000 Speaker 1: So then you get on the treadmill and you run 180 00:09:33,040 --> 00:09:34,760 Speaker 1: for the whole chorus, and then it goes to the 181 00:09:34,760 --> 00:09:37,720 Speaker 1: instrumental guitar, So burn down, down and now no, no, 182 00:09:38,000 --> 00:09:39,880 Speaker 1: you get off. You do the show me jacks. So 183 00:09:39,920 --> 00:09:41,640 Speaker 1: it's kind of like a race because you got to 184 00:09:41,640 --> 00:09:43,160 Speaker 1: try to get to the things as fast as you can, 185 00:09:43,559 --> 00:09:45,040 Speaker 1: and then you do it for a couple songs, and 186 00:09:45,280 --> 00:09:48,360 Speaker 1: when you're done, you're done. Another thing that I like 187 00:09:48,400 --> 00:09:53,040 Speaker 1: to do is actually watch videos. I love doing many 188 00:09:53,120 --> 00:09:57,160 Speaker 1: workout videos. One of my favorite YouTubers who I freaking 189 00:09:57,240 --> 00:09:59,079 Speaker 1: love and have fallen in love with in twenty twenty three, 190 00:09:59,160 --> 00:10:02,800 Speaker 1: she is awesome. Her name is Lily, I say, Lily Sabari. 191 00:10:02,880 --> 00:10:04,520 Speaker 1: I don't know if that's how you pronounced her last 192 00:10:04,559 --> 00:10:10,400 Speaker 1: name technically, but she posts these awesome videos, awesome abroutines. 193 00:10:10,480 --> 00:10:12,880 Speaker 1: She does a lot of pilates based workouts which have 194 00:10:13,000 --> 00:10:17,800 Speaker 1: been so awesome. Now, something actually that I learned from 195 00:10:17,880 --> 00:10:23,560 Speaker 1: her is there is gender specific type of workouts. And 196 00:10:23,600 --> 00:10:26,360 Speaker 1: that's something that I didn't actually know was a real thing. 197 00:10:26,520 --> 00:10:32,160 Speaker 1: I realized that I was training, like for say, a boy, 198 00:10:32,360 --> 00:10:36,560 Speaker 1: for a very long time. And somehow, I think it 199 00:10:36,600 --> 00:10:38,200 Speaker 1: was maybe even an ad on a video, I don't 200 00:10:38,200 --> 00:10:40,280 Speaker 1: know if it was her saying it. It was like 201 00:10:40,360 --> 00:10:44,120 Speaker 1: this is a workout for girls, and I was like, 202 00:10:44,360 --> 00:10:46,679 Speaker 1: wait what? And so then I deep dived into this, 203 00:10:46,800 --> 00:10:50,160 Speaker 1: like deep, deep, deep hole, and there was something that 204 00:10:50,240 --> 00:10:53,400 Speaker 1: was saying like this workouts for boys, This workouts for girls. 205 00:10:53,400 --> 00:10:56,800 Speaker 1: Weightliftings for boys, Pilates is for girls, and I was 206 00:10:56,840 --> 00:11:00,000 Speaker 1: reading that and I actually got kind of offended because 207 00:11:00,000 --> 00:11:03,520 Speaker 1: so I was like, okay, hear me out. I've been 208 00:11:03,600 --> 00:11:09,120 Speaker 1: weightlifting for two years now, I'm not a boy. I've 209 00:11:09,120 --> 00:11:11,240 Speaker 1: been in a plates class. There's been boys in there 210 00:11:11,280 --> 00:11:13,600 Speaker 1: and they're not girls, you know what I mean? And 211 00:11:13,640 --> 00:11:18,880 Speaker 1: so I think that that's something that no matter what, 212 00:11:19,040 --> 00:11:23,199 Speaker 1: workout can bring you joy. Anything is better than nothing. 213 00:11:23,480 --> 00:11:27,680 Speaker 1: Anything small is a good habit to develop. If you 214 00:11:28,280 --> 00:11:31,679 Speaker 1: are into pilates, doesn't matter. Your gender, doesn't matter, if 215 00:11:31,679 --> 00:11:33,160 Speaker 1: you are a boy, if you were a girl, if 216 00:11:33,200 --> 00:11:36,000 Speaker 1: you're a non binary, whoever you are, whatever you are, 217 00:11:36,120 --> 00:11:38,080 Speaker 1: whatever you do, you are the number one freaking you. 218 00:11:38,120 --> 00:11:41,280 Speaker 1: No pun intend to do a jojo song, but it 219 00:11:41,400 --> 00:11:46,760 Speaker 1: is so true, So don't let any specifics of who 220 00:11:46,800 --> 00:11:49,000 Speaker 1: you are, what you look like, what your body type is, 221 00:11:49,440 --> 00:11:53,280 Speaker 1: define how you can work out. Working out can be 222 00:11:53,400 --> 00:11:56,600 Speaker 1: very scary. And I saw this post too that was like, 223 00:11:57,360 --> 00:11:59,559 Speaker 1: never make fun of anyone in the gym because they 224 00:11:59,600 --> 00:12:03,040 Speaker 1: showed up, And that is so true. It is so 225 00:12:03,280 --> 00:12:05,560 Speaker 1: hard to show up. It is so hard to wake 226 00:12:05,640 --> 00:12:07,600 Speaker 1: up early if you're working out at home, it is 227 00:12:07,640 --> 00:12:10,360 Speaker 1: so hard. It is so hard to get yourself up 228 00:12:10,400 --> 00:12:13,040 Speaker 1: and go to the gym and grow that confidence. Even 229 00:12:13,160 --> 00:12:16,520 Speaker 1: me now knowing how to work out, I remember when 230 00:12:16,559 --> 00:12:18,280 Speaker 1: I didn't know how to work out, when I was 231 00:12:18,320 --> 00:12:20,520 Speaker 1: first starting, and I would go to a gym, I 232 00:12:20,600 --> 00:12:22,640 Speaker 1: would just go to the treadmill because I knew I 233 00:12:22,640 --> 00:12:24,760 Speaker 1: could walk on a treadmill and not look like an idiot. 234 00:12:25,080 --> 00:12:26,679 Speaker 1: But if I go over to a weight rack, I'm 235 00:12:26,679 --> 00:12:28,319 Speaker 1: gonna look like an idiot a bufoon. I don't know 236 00:12:28,400 --> 00:12:30,280 Speaker 1: what to do. If I go over to these machines 237 00:12:30,320 --> 00:12:31,800 Speaker 1: and I have to like read the directions, I'm gonna 238 00:12:31,800 --> 00:12:36,480 Speaker 1: look so stupid. Right, But as I'm now learning how 239 00:12:36,480 --> 00:12:38,920 Speaker 1: to work the machines and how to what to do 240 00:12:38,960 --> 00:12:41,560 Speaker 1: with dumb bells and what to do with kettlebells, I 241 00:12:41,880 --> 00:12:45,360 Speaker 1: would love to see someone at the gym first starting, 242 00:12:45,520 --> 00:12:47,599 Speaker 1: you know what I mean, and be able to be 243 00:12:47,679 --> 00:12:50,320 Speaker 1: that person to help them. And so of course there's 244 00:12:50,360 --> 00:12:53,839 Speaker 1: gonna be some SaaS people out there who probably will 245 00:12:53,840 --> 00:12:56,200 Speaker 1: give judgmental looks, and that is on them, that is 246 00:12:56,280 --> 00:13:00,679 Speaker 1: not on you at all. But know that you should 247 00:13:00,679 --> 00:13:04,680 Speaker 1: be so freaking proud of yourself for making the effort, 248 00:13:04,720 --> 00:13:06,960 Speaker 1: for taking the leap of faith and for going and 249 00:13:07,000 --> 00:13:09,600 Speaker 1: for trying and for pushing, and you will get there. 250 00:13:10,000 --> 00:13:14,040 Speaker 1: You will learn. It takes time, it takes dedication. That 251 00:13:14,200 --> 00:13:17,199 Speaker 1: is something that I have learned so much over the 252 00:13:17,280 --> 00:13:20,800 Speaker 1: last two years. I remember I started getting into working 253 00:13:20,800 --> 00:13:24,360 Speaker 1: out actually because of Dancing with the Stars. And when 254 00:13:24,360 --> 00:13:26,960 Speaker 1: I went to Dancing with the Stars, I had my 255 00:13:27,200 --> 00:13:29,959 Speaker 1: partner Jenna. We were the first ever same sex couple. 256 00:13:29,960 --> 00:13:32,800 Speaker 1: We were two females, and she's like, all right, so 257 00:13:32,840 --> 00:13:35,680 Speaker 1: you're gonna have to lift me. And I was like, oh, 258 00:13:35,720 --> 00:13:38,840 Speaker 1: there's no way. And I was like, it's not you. 259 00:13:38,920 --> 00:13:40,480 Speaker 1: I was like, I have no upper body strength, and 260 00:13:40,559 --> 00:13:42,360 Speaker 1: she was like, well, we're gonna We're gonna have to 261 00:13:42,360 --> 00:13:44,480 Speaker 1: find something. So we started doing blanks and push ups 262 00:13:44,520 --> 00:13:47,360 Speaker 1: and I couldn't do a single push up and she 263 00:13:47,520 --> 00:13:49,480 Speaker 1: started with me and I was like, I can't do it. 264 00:13:49,559 --> 00:13:51,480 Speaker 1: She was like, you're not even trying. She goes, you 265 00:13:51,480 --> 00:13:53,440 Speaker 1: don't have to touch your nose to the ground. She'd 266 00:13:53,480 --> 00:13:56,200 Speaker 1: just bend your arms an inch and straighten up, start somewhere, 267 00:13:56,760 --> 00:13:58,760 Speaker 1: and by the end of the season, I could do 268 00:13:58,960 --> 00:14:00,760 Speaker 1: as many push ups as you wanted because I did 269 00:14:00,800 --> 00:14:03,160 Speaker 1: a little bit every single day and trained a little 270 00:14:03,200 --> 00:14:06,880 Speaker 1: bit every single day. And that is what really kickstarted 271 00:14:06,920 --> 00:14:10,040 Speaker 1: me into wanting to work out and to gain fitness 272 00:14:10,040 --> 00:14:13,080 Speaker 1: and to gain strength. So after the season of Dancing 273 00:14:13,080 --> 00:14:15,839 Speaker 1: with the Stars ended, I decided that was when I 274 00:14:15,880 --> 00:14:18,400 Speaker 1: got the first personal trainer, and he was like, what 275 00:14:18,440 --> 00:14:20,520 Speaker 1: are your goals? And I showed him a picture of 276 00:14:20,560 --> 00:14:22,280 Speaker 1: somebody's abs that I like, and I was like, I 277 00:14:22,320 --> 00:14:24,760 Speaker 1: want that. He was like, all right, well, you're you're 278 00:14:24,760 --> 00:14:26,840 Speaker 1: pretty fit right now. And he was like, so honestly, 279 00:14:26,880 --> 00:14:28,400 Speaker 1: you could probably get there in like a year to 280 00:14:28,440 --> 00:14:33,680 Speaker 1: two years. What I was like, no, no, no, you don't understand, 281 00:14:33,680 --> 00:14:35,680 Speaker 1: like I will put in all the time, all the effort. 282 00:14:35,680 --> 00:14:37,600 Speaker 1: I want this in like three or four weeks. And 283 00:14:37,640 --> 00:14:40,880 Speaker 1: he was like, oh, that's not how it works. Especially 284 00:14:41,040 --> 00:14:42,600 Speaker 1: he was saying with your body type, you know, you 285 00:14:42,640 --> 00:14:45,480 Speaker 1: are already smaller, and so you have to you have 286 00:14:45,520 --> 00:14:47,960 Speaker 1: to make sure you're doing this the very smart, safe way. 287 00:14:48,000 --> 00:14:50,560 Speaker 1: And I was like, oh, so you're telling me two 288 00:14:50,640 --> 00:14:53,400 Speaker 1: years and he was like, uh huh, maybe even longer. 289 00:14:53,400 --> 00:14:55,280 Speaker 1: And I was like, okay, all right, here we go. 290 00:14:55,880 --> 00:14:58,800 Speaker 1: And the key is patience, and the key is time 291 00:14:59,040 --> 00:15:03,760 Speaker 1: and dedication, and it is the patience game is actually insane. 292 00:15:04,040 --> 00:15:06,560 Speaker 1: But the difference that you feel and the difference that 293 00:15:06,600 --> 00:15:09,960 Speaker 1: you can make in yourself, not in your physical body 294 00:15:10,880 --> 00:15:13,000 Speaker 1: that takes so much time, but the difference that you 295 00:15:13,000 --> 00:15:17,680 Speaker 1: can feel mentally happens almost instantly. You know, you might 296 00:15:17,720 --> 00:15:19,840 Speaker 1: have the one first or second day whe're like, oh 297 00:15:19,920 --> 00:15:22,880 Speaker 1: this sucks, but honestly, I can guarantee by that third 298 00:15:22,960 --> 00:15:24,880 Speaker 1: or fourth day, you're like, wait, I'm kind of into this. 299 00:15:25,240 --> 00:15:27,360 Speaker 1: I'm not gonna lie. I'm kind of having fun right now. 300 00:15:27,760 --> 00:15:30,640 Speaker 1: Something that makes it super important too to have fun 301 00:15:31,360 --> 00:15:33,760 Speaker 1: is something to do while you're working out, whether that's 302 00:15:34,000 --> 00:15:37,280 Speaker 1: music to listen to, podcasts to listen to. I would 303 00:15:37,320 --> 00:15:39,520 Speaker 1: recommend George Sea now if it was me, I'm just saying, 304 00:15:40,000 --> 00:15:44,320 Speaker 1: but anything you're into a TV show to watch, something 305 00:15:44,360 --> 00:15:46,680 Speaker 1: to keep your mind occupied, because working out is something 306 00:15:46,680 --> 00:15:49,760 Speaker 1: that you can do and let your brain go somewhere else, 307 00:15:49,840 --> 00:15:51,160 Speaker 1: you know what I mean. And so you can make 308 00:15:51,160 --> 00:15:54,760 Speaker 1: your body work while your brain is somewhere totally different, 309 00:15:54,840 --> 00:15:57,600 Speaker 1: and that is something that is key to keeping up 310 00:15:57,600 --> 00:16:01,800 Speaker 1: with working out. I feel like the last little bit 311 00:16:01,840 --> 00:16:05,440 Speaker 1: of advice that I would give for somebody just starting 312 00:16:05,480 --> 00:16:08,440 Speaker 1: to work out is you just have to start somewhere, 313 00:16:08,640 --> 00:16:11,120 Speaker 1: and you don't have to start with two hours a 314 00:16:11,200 --> 00:16:14,920 Speaker 1: day and go crazy and drink all the supplements and 315 00:16:15,280 --> 00:16:17,480 Speaker 1: you will lift all this weight and have all this 316 00:16:17,640 --> 00:16:19,720 Speaker 1: time and row. You must do co to you and 317 00:16:19,800 --> 00:16:23,080 Speaker 1: get your ass on the stammaster. Nah, you get in 318 00:16:23,400 --> 00:16:28,440 Speaker 1: ten minutes, five minutes, doesn't matter. How you start doesn't matter, 319 00:16:28,480 --> 00:16:31,560 Speaker 1: where you start. Anything is better than nothing, and a 320 00:16:31,680 --> 00:16:35,720 Speaker 1: little bit more every single day will make a world difference. 321 00:16:35,720 --> 00:16:38,120 Speaker 1: And eventually, you know, you'll get to a point where 322 00:16:38,120 --> 00:16:40,080 Speaker 1: you might want to wake up an hour early before 323 00:16:40,080 --> 00:16:42,760 Speaker 1: work to do something, to work out a little bit, 324 00:16:43,200 --> 00:16:48,040 Speaker 1: but also a little five minute it actually can change 325 00:16:48,040 --> 00:16:49,760 Speaker 1: your life. I all the time will go out to 326 00:16:49,760 --> 00:16:51,600 Speaker 1: my Roger and just do a five minutes sprint and 327 00:16:51,680 --> 00:16:56,120 Speaker 1: it is so much fun. Another thing is people think 328 00:16:56,160 --> 00:16:57,840 Speaker 1: you have to have a place to work out, you 329 00:16:57,920 --> 00:16:59,480 Speaker 1: have to have a gym to go to, you have 330 00:16:59,480 --> 00:17:02,640 Speaker 1: to have a quick your house. There are so many 331 00:17:03,400 --> 00:17:07,480 Speaker 1: free like free body weight. You know, you can do 332 00:17:07,640 --> 00:17:11,880 Speaker 1: any body weight exercises, and this is something that I 333 00:17:11,920 --> 00:17:15,320 Speaker 1: actually just started doing at the end of twenty twenty 334 00:17:15,320 --> 00:17:18,840 Speaker 1: three now continuing into twenty twenty four. There was this 335 00:17:18,920 --> 00:17:20,680 Speaker 1: day in twenty twenty three where I didn't work out 336 00:17:20,840 --> 00:17:24,159 Speaker 1: before I showered, and it was just like it was 337 00:17:24,200 --> 00:17:25,760 Speaker 1: just like a normal day. I lived my day and 338 00:17:25,760 --> 00:17:27,200 Speaker 1: then I was going to shower and go to sleep, 339 00:17:27,240 --> 00:17:29,200 Speaker 1: and I was like, I didn't do anything physical today, 340 00:17:29,200 --> 00:17:31,119 Speaker 1: Like I feel funny, and so I was like, all right, 341 00:17:31,119 --> 00:17:33,119 Speaker 1: I'm just gonna do I was at that time I 342 00:17:33,200 --> 00:17:34,840 Speaker 1: was like, I'm just gonna do ten squats, ten push 343 00:17:34,920 --> 00:17:36,520 Speaker 1: ups and like ten setups and call it a day 344 00:17:36,520 --> 00:17:38,720 Speaker 1: and then hop in the shower. So I did that, fine, whatever. 345 00:17:39,400 --> 00:17:41,880 Speaker 1: The next day I go to shower and I was like, wait, 346 00:17:41,960 --> 00:17:44,360 Speaker 1: I gotta do my ten squats and my ten push 347 00:17:44,440 --> 00:17:47,040 Speaker 1: ups with my ten setups. And then I was like, whoa, 348 00:17:47,119 --> 00:17:50,359 Speaker 1: this is weird. What's going on with me? And it 349 00:17:50,440 --> 00:17:53,840 Speaker 1: actually developed into a habit. Well, then I started to 350 00:17:53,840 --> 00:17:55,480 Speaker 1: add a little bit to it, add a little bit 351 00:17:55,520 --> 00:17:58,760 Speaker 1: to it, and now every time before I shower, I'm 352 00:17:58,800 --> 00:18:02,080 Speaker 1: currently in a routine where I run Bop, which is 353 00:18:02,320 --> 00:18:05,520 Speaker 1: my one of my songs from my old tour Dariam 354 00:18:05,600 --> 00:18:07,359 Speaker 1: the Tour. It's about a three minute song and it 355 00:18:07,440 --> 00:18:10,320 Speaker 1: is insane cardio dance. This is the hardest one we have. 356 00:18:11,520 --> 00:18:13,840 Speaker 1: I run Bop and then I do ten push ups. 357 00:18:14,320 --> 00:18:17,560 Speaker 1: I do ten leg raises for my abs, ten pulses 358 00:18:17,600 --> 00:18:20,800 Speaker 1: for my abs, ten little penguin abs, and then I 359 00:18:20,880 --> 00:18:24,600 Speaker 1: do ten plank twists and then ten tricep push ups. 360 00:18:25,160 --> 00:18:28,400 Speaker 1: Now that is a lot. I do that before every 361 00:18:28,720 --> 00:18:31,119 Speaker 1: single shower. So even I wake up in the morning, 362 00:18:31,200 --> 00:18:34,040 Speaker 1: normally my day routines, I wake up go downstairs, have 363 00:18:34,160 --> 00:18:37,200 Speaker 1: free workout. Go work out, come upstairs, do the pre 364 00:18:37,320 --> 00:18:40,080 Speaker 1: shower routine, hop in the shower. So even if I 365 00:18:40,119 --> 00:18:42,359 Speaker 1: work out, I still do that pre shower routine that 366 00:18:42,480 --> 00:18:44,520 Speaker 1: at night. Say I have a rehearsal all day and 367 00:18:44,520 --> 00:18:46,159 Speaker 1: I come home and I want a shower, go to sleep, 368 00:18:46,560 --> 00:18:50,400 Speaker 1: pre shower. Still gotta do that shower routine. And it's 369 00:18:50,520 --> 00:18:53,600 Speaker 1: interesting because I think the shower routine that I have, 370 00:18:53,760 --> 00:18:57,040 Speaker 1: honestly is a bit is a bit much. Even last night, 371 00:18:57,080 --> 00:18:59,159 Speaker 1: I was like, oh wow, I'm dreading showering because of 372 00:18:59,160 --> 00:19:01,280 Speaker 1: the showerutine. Right now, Wow, all right, let's just do it. 373 00:19:01,840 --> 00:19:04,359 Speaker 1: But there is something about being like, I'm gonna do 374 00:19:04,480 --> 00:19:08,200 Speaker 1: ten push ups before every shower, new ten jumpin jacks 375 00:19:08,240 --> 00:19:11,720 Speaker 1: before every shower. If you think about it, I was 376 00:19:11,720 --> 00:19:13,840 Speaker 1: doing the math I shower twice a day, right, So 377 00:19:13,920 --> 00:19:17,520 Speaker 1: for me, I'm gonna do bop seven and thirty times. 378 00:19:17,960 --> 00:19:21,399 Speaker 1: It's fucking wild, right, but I've committed to it. And 379 00:19:21,440 --> 00:19:22,960 Speaker 1: I was like, all right, here we go. And that 380 00:19:23,080 --> 00:19:26,080 Speaker 1: is the thing about me is your mind is so powerful. 381 00:19:26,119 --> 00:19:29,880 Speaker 1: I learned on Special Forces how truly powerful our mind is. 382 00:19:30,520 --> 00:19:32,760 Speaker 1: You tell yourself you are going to do something, you 383 00:19:32,880 --> 00:19:35,280 Speaker 1: can do it. Only person that's gonna make up an 384 00:19:35,280 --> 00:19:37,680 Speaker 1: excuse is you. It's gonna be you in your brain. 385 00:19:37,760 --> 00:19:39,639 Speaker 1: You can either make up the excuse on why to 386 00:19:39,880 --> 00:19:42,159 Speaker 1: do it or why not to do it, and that 387 00:19:42,320 --> 00:19:46,240 Speaker 1: is fully your choice. Now I wanna shift a little 388 00:19:46,240 --> 00:19:51,560 Speaker 1: bit into the world of eating. Now, this can be 389 00:19:51,680 --> 00:19:54,359 Speaker 1: a sensitive subject for some people. So this is my 390 00:19:54,600 --> 00:19:57,159 Speaker 1: this my head's up that we are going to chat 391 00:19:57,200 --> 00:20:00,320 Speaker 1: about my personal journey, my things that I have learn, 392 00:20:00,480 --> 00:20:03,679 Speaker 1: my foods that I have fallen in love with, and 393 00:20:03,720 --> 00:20:06,160 Speaker 1: my foods that I have avoided, and things that I've 394 00:20:06,200 --> 00:20:12,320 Speaker 1: learned about foods. That's just my head's up. Anyways. Eating 395 00:20:12,480 --> 00:20:16,280 Speaker 1: is so important to your physical health. It is actually 396 00:20:16,320 --> 00:20:19,119 Speaker 1: crazy what a difference it makes. I have gone through 397 00:20:19,800 --> 00:20:25,600 Speaker 1: some interesting phases with my eating habits, that is for sure. Uh, 398 00:20:25,800 --> 00:20:28,720 Speaker 1: And I've realized it, and I've realized what I needed 399 00:20:28,760 --> 00:20:33,000 Speaker 1: to do to fix it. And it's I mean, it's tough, 400 00:20:33,080 --> 00:20:36,840 Speaker 1: I will say, being a twenty year old girl, a 401 00:20:37,119 --> 00:20:39,919 Speaker 1: looking in a mirror every day, b posting on social 402 00:20:39,920 --> 00:20:43,919 Speaker 1: media every day and see having everyone tear you apart 403 00:20:44,000 --> 00:20:47,720 Speaker 1: on social media every day about everything you do. It's 404 00:20:47,960 --> 00:20:50,359 Speaker 1: very tough and it's very tough to like what you 405 00:20:50,400 --> 00:20:54,919 Speaker 1: look like. And immediately our brain goes to, oh if 406 00:20:55,000 --> 00:20:58,920 Speaker 1: I eat bad, sometimes even oh if I eat, I'm 407 00:20:58,960 --> 00:21:01,720 Speaker 1: not gonna like the way that I love. And I 408 00:21:01,960 --> 00:21:04,600 Speaker 1: had to learn in twenty twenty three that that is 409 00:21:04,680 --> 00:21:12,240 Speaker 1: not how it works at all. Zero doesn't matter, honestly. 410 00:21:12,359 --> 00:21:16,679 Speaker 1: Special Forces fixed fixed me, broke me, fixed me, broke me, 411 00:21:16,760 --> 00:21:19,879 Speaker 1: fixed me. Pre special Forces, you know, I had whatever 412 00:21:19,960 --> 00:21:22,040 Speaker 1: my habits were, they were, they were JANKI, but it 413 00:21:22,080 --> 00:21:23,600 Speaker 1: was it was fine. We were we were making it, 414 00:21:23,640 --> 00:21:26,240 Speaker 1: we were living. Then I went to Special Forces and 415 00:21:26,280 --> 00:21:28,760 Speaker 1: there was no option. There was no option to not 416 00:21:28,960 --> 00:21:31,639 Speaker 1: eat what they were giving you. There was no healthier option, 417 00:21:31,720 --> 00:21:33,480 Speaker 1: there was no better for you option, There was no 418 00:21:33,520 --> 00:21:37,080 Speaker 1: sugar free option. This is what it was. And you 419 00:21:37,160 --> 00:21:39,520 Speaker 1: had to eat what it was because you needed the 420 00:21:39,680 --> 00:21:41,600 Speaker 1: You needed the food in you, You needed the fuel 421 00:21:41,600 --> 00:21:43,840 Speaker 1: in you. We were burning so many calories a day 422 00:21:43,880 --> 00:21:46,720 Speaker 1: and already not getting enough calories and our food, and 423 00:21:46,760 --> 00:21:48,639 Speaker 1: so it was it was tough. You had no choice, 424 00:21:48,720 --> 00:21:51,600 Speaker 1: right So I was eating stuff that I hadn't eaten 425 00:21:51,680 --> 00:21:55,560 Speaker 1: in freaking two years. I was eating normal white bread. 426 00:21:55,560 --> 00:21:58,840 Speaker 1: You know. Now, I eat like as I eat Dave's 427 00:21:58,920 --> 00:22:01,199 Speaker 1: Dave's Killer Bread, which is like a healthy, good for you, 428 00:22:01,359 --> 00:22:04,359 Speaker 1: good ingredients protein fanciness bread. We'll talk about some of 429 00:22:04,359 --> 00:22:07,080 Speaker 1: my specifics that I like towards the end here, I 430 00:22:07,080 --> 00:22:09,080 Speaker 1: got some questions and I want to answer, and that 431 00:22:09,160 --> 00:22:13,480 Speaker 1: was one of them. But it was like normal white bread. 432 00:22:13,520 --> 00:22:15,919 Speaker 1: The brand of it. Not a clue would know. It 433 00:22:15,920 --> 00:22:18,119 Speaker 1: was on a platter, you know what I mean. And 434 00:22:18,160 --> 00:22:22,600 Speaker 1: then after special Forces, that turned into me eating absolutely 435 00:22:23,040 --> 00:22:25,480 Speaker 1: everything in my site. I went to a steak dinner 436 00:22:25,520 --> 00:22:27,879 Speaker 1: with my dad the couple days after and I was like, 437 00:22:27,960 --> 00:22:32,200 Speaker 1: I'll have the twenty eight ounce Porterhouse. My dad was like, Jojo, honey, Nope, 438 00:22:32,240 --> 00:22:34,080 Speaker 1: you like like an anounce fil a normally. And I 439 00:22:34,080 --> 00:22:35,879 Speaker 1: was like, I know, but I want this and I 440 00:22:36,080 --> 00:22:40,040 Speaker 1: ate every single bite. Now, I should not eat a 441 00:22:40,080 --> 00:22:42,480 Speaker 1: twenty eight port ounce Porterhouse. That is way too much 442 00:22:42,480 --> 00:22:47,000 Speaker 1: food for my body. But I was in a phase 443 00:22:47,080 --> 00:22:49,920 Speaker 1: of everything in my site just had to be eaten, 444 00:22:51,280 --> 00:22:52,680 Speaker 1: and that was tough. It was tough for me to 445 00:22:52,680 --> 00:22:54,720 Speaker 1: get out of that, and eventually I did and I 446 00:22:54,760 --> 00:22:57,399 Speaker 1: worked through it, and I'm I'm I found some better, 447 00:22:57,800 --> 00:23:00,920 Speaker 1: greater habits now that I'm very happy that finally developed, 448 00:23:01,960 --> 00:23:04,720 Speaker 1: But there is such a balance that you have to 449 00:23:04,760 --> 00:23:08,840 Speaker 1: find for yourself, and you have to know that everybody 450 00:23:08,960 --> 00:23:17,879 Speaker 1: is different and everybody and every body is so special 451 00:23:18,400 --> 00:23:21,879 Speaker 1: and so perfect. No matter what you look like in 452 00:23:21,920 --> 00:23:24,600 Speaker 1: the mirror, it's not about that. It is about what 453 00:23:24,680 --> 00:23:28,240 Speaker 1: you physically feel like, and that is something that's important. 454 00:23:29,080 --> 00:23:30,840 Speaker 1: You never know when our last daw on this earth is. 455 00:23:31,080 --> 00:23:35,119 Speaker 1: And you want that donut, eat that donut. If you 456 00:23:35,119 --> 00:23:38,120 Speaker 1: don't want that donut, because you might want your six 457 00:23:38,160 --> 00:23:49,480 Speaker 1: pack more that day, don't have your donut. Something that 458 00:23:49,520 --> 00:23:51,800 Speaker 1: I do with myself if I want a cupcake or 459 00:23:51,840 --> 00:23:53,879 Speaker 1: if I want a milkshake, you know, I look at 460 00:23:53,960 --> 00:23:55,960 Speaker 1: it and I go, all right, would I rather have 461 00:23:56,119 --> 00:23:58,920 Speaker 1: this or the six pack? And some days the answer 462 00:23:59,000 --> 00:24:02,480 Speaker 1: is the six pack, And other days it's like, absolutely, 463 00:24:02,560 --> 00:24:04,720 Speaker 1: the Krumbo cookie flavors look way too good. This week, 464 00:24:04,800 --> 00:24:07,159 Speaker 1: I am absolutely having every single one of them and 465 00:24:07,359 --> 00:24:10,120 Speaker 1: not gonna regret it for a second. Then I normally 466 00:24:10,160 --> 00:24:12,840 Speaker 1: give myself a stomach ache because I typically eat very 467 00:24:12,880 --> 00:24:15,479 Speaker 1: healthy and pretty sugar free, and so I normally get 468 00:24:15,480 --> 00:24:17,879 Speaker 1: a stomach ache anytime I have anything. And then I'm like, 469 00:24:17,880 --> 00:24:20,440 Speaker 1: all right, and I will see you again. In about 470 00:24:20,520 --> 00:24:22,560 Speaker 1: three weeks, I'll do the same thing, and it does 471 00:24:22,600 --> 00:24:26,280 Speaker 1: a habit that just relapses. Every few weeks. I just 472 00:24:26,320 --> 00:24:30,080 Speaker 1: go into a sugar coma and it is actually amazing. 473 00:24:30,080 --> 00:24:31,879 Speaker 1: It is one of the best and worst feelings that 474 00:24:31,880 --> 00:24:36,000 Speaker 1: I feel in my life. But it's fun. So yeah, 475 00:24:36,000 --> 00:24:38,480 Speaker 1: I think that's something that's just so important to talk 476 00:24:38,480 --> 00:24:45,000 Speaker 1: about that when you really dive into gaining strength, physical health, 477 00:24:45,600 --> 00:24:48,480 Speaker 1: watching and making sure you are getting the nutrition that 478 00:24:48,560 --> 00:24:52,639 Speaker 1: your body needs and wants is so important. Yes, your 479 00:24:52,640 --> 00:24:55,439 Speaker 1: body needs a specific amount, but your body also wants 480 00:24:55,440 --> 00:24:57,480 Speaker 1: some things. You have to listen to your body and 481 00:24:57,520 --> 00:24:59,320 Speaker 1: you have to give it those things that it wants, 482 00:24:59,680 --> 00:25:05,760 Speaker 1: because overall, happiness is what matters and sometimes the only 483 00:25:05,800 --> 00:25:10,440 Speaker 1: thing that can make you happy. For me personally, there's 484 00:25:10,520 --> 00:25:14,080 Speaker 1: some shit food. I'm not gonna sugarcoat it. Some days 485 00:25:14,160 --> 00:25:16,960 Speaker 1: I just need eleven donuts. I wish I was kidding. 486 00:25:17,119 --> 00:25:20,240 Speaker 1: Whenever I go down the train a little bit, I 487 00:25:20,359 --> 00:25:22,359 Speaker 1: order about three dozen donuts and I eat about eleven 488 00:25:22,400 --> 00:25:25,440 Speaker 1: of them. It's really great, it's really amazing. It is honestly, 489 00:25:26,000 --> 00:25:28,399 Speaker 1: it is the most worth it and best stomachache I 490 00:25:28,480 --> 00:25:31,239 Speaker 1: ever can have. But then you know the next day, 491 00:25:31,280 --> 00:25:33,040 Speaker 1: we get right back into our habits of eating super 492 00:25:33,040 --> 00:25:39,560 Speaker 1: super healthy. Anyways, back to working out. I have something 493 00:25:39,560 --> 00:25:41,480 Speaker 1: fun that I always do, and this is just like 494 00:25:41,520 --> 00:25:43,560 Speaker 1: a personal thing that I don't know if people know 495 00:25:43,640 --> 00:25:45,040 Speaker 1: that I do or not, and then I'm gonna get 496 00:25:45,040 --> 00:25:47,960 Speaker 1: into some of your questions. But I like to do 497 00:25:48,040 --> 00:25:51,800 Speaker 1: this thing called stamina training. Now, a stamina training is 498 00:25:51,800 --> 00:25:53,920 Speaker 1: is it is something that a lot of artists do 499 00:25:54,440 --> 00:25:58,000 Speaker 1: but don't talk about, which is totally okay. But what 500 00:25:58,040 --> 00:26:01,320 Speaker 1: it is is basically, you do cardio exercises. So that 501 00:26:01,320 --> 00:26:03,120 Speaker 1: could be running, it could be jump roping, it could 502 00:26:03,119 --> 00:26:05,879 Speaker 1: be dancing, it could be biking, elliptical whatever. Your cardio 503 00:26:06,000 --> 00:26:09,560 Speaker 1: may be cardio of choice. And you sing while you 504 00:26:09,760 --> 00:26:12,879 Speaker 1: are doing this cardio and it is so hard and 505 00:26:12,920 --> 00:26:15,560 Speaker 1: it is so fun. You run out of oxygen, you 506 00:26:16,080 --> 00:26:19,000 Speaker 1: feel your lungs like squeezing for air because you're singing. 507 00:26:19,000 --> 00:26:21,479 Speaker 1: You're giving it everything you have, and then that end 508 00:26:21,480 --> 00:26:24,600 Speaker 1: of the song hits and you get a breather broom. 509 00:26:24,720 --> 00:26:27,639 Speaker 1: Next song starts and it is who Raisy. It is 510 00:26:27,640 --> 00:26:31,280 Speaker 1: such an adrenaline rush. And stamina training is one of 511 00:26:31,280 --> 00:26:33,560 Speaker 1: the reasons why I love working out so much because 512 00:26:33,560 --> 00:26:35,639 Speaker 1: that is what I do for my career. It's what 513 00:26:35,720 --> 00:26:37,520 Speaker 1: I do to prepare to go on tour. It's what 514 00:26:37,600 --> 00:26:40,080 Speaker 1: I do to prepare for live performances, to be able 515 00:26:40,080 --> 00:26:43,200 Speaker 1: to dance, to be able to sing. Get that stamina 516 00:26:43,480 --> 00:26:47,040 Speaker 1: freaking up. I'll stamina train for about thirty to forty 517 00:26:47,080 --> 00:26:49,080 Speaker 1: minutes a night, so I really go in on the 518 00:26:49,080 --> 00:26:51,359 Speaker 1: stamina training. And if i'm if I'm training for a tour, 519 00:26:51,400 --> 00:26:52,919 Speaker 1: you know it's gonna be more. If I'm in a 520 00:26:52,960 --> 00:26:57,199 Speaker 1: phase where it's not, then it'll be less. But maintaining 521 00:26:57,240 --> 00:26:58,600 Speaker 1: and just kind of keep in and up keep all. 522 00:26:58,640 --> 00:27:01,640 Speaker 1: My stamina training is something that I did not used 523 00:27:01,680 --> 00:27:03,280 Speaker 1: to do, and then when I had to tap back 524 00:27:03,320 --> 00:27:06,040 Speaker 1: into stamina, I was like, oh where did that go? 525 00:27:06,920 --> 00:27:08,520 Speaker 1: And I was like, all right, all right, all right, 526 00:27:08,600 --> 00:27:10,160 Speaker 1: we're gonna We're just gonna We're gonna do a little 527 00:27:10,200 --> 00:27:13,600 Speaker 1: bit now to just maintain what's happening. Yeah, stay, I'm 528 00:27:13,640 --> 00:27:16,639 Speaker 1: in the training. It's my fun, little baby. All right, 529 00:27:17,200 --> 00:27:21,199 Speaker 1: shall we answer some of your questions? I think we 530 00:27:21,240 --> 00:27:25,880 Speaker 1: shall all right, First time exercising, what should I do? 531 00:27:26,280 --> 00:27:29,720 Speaker 1: All right? First time exercising, you should stretch Number one. 532 00:27:29,800 --> 00:27:32,720 Speaker 1: Stretching before is so important little warm up, not a 533 00:27:33,200 --> 00:27:35,320 Speaker 1: not a twenty minute go all in on your stretching 534 00:27:35,760 --> 00:27:39,320 Speaker 1: three minutes. Get get that, get those muscles warm. I 535 00:27:39,320 --> 00:27:41,960 Speaker 1: can give you any advice for your first workout. Do 536 00:27:42,040 --> 00:27:45,080 Speaker 1: a couple jumping jacks, do a couple push ups, do 537 00:27:45,160 --> 00:27:47,679 Speaker 1: a couple sit ups, and repeat it about three times. 538 00:27:47,760 --> 00:27:50,560 Speaker 1: Get all those muscles working. You're jumping jacks. You know 539 00:27:50,720 --> 00:27:52,320 Speaker 1: you could do You could do like a ten ten 540 00:27:52,400 --> 00:27:54,560 Speaker 1: ten round. You could do like a twenty ten ten, 541 00:27:54,680 --> 00:27:56,760 Speaker 1: So that would be like twenty jumping jacks, ten push ups, 542 00:27:56,800 --> 00:27:59,840 Speaker 1: ten sit ups. You can do five five five. I 543 00:28:00,119 --> 00:28:01,360 Speaker 1: have this fun thing that I like to do where 544 00:28:01,400 --> 00:28:03,520 Speaker 1: I go backwards from one hundred, So I would do 545 00:28:03,560 --> 00:28:07,520 Speaker 1: one hundred jumping jacks, ten push ups, ten setups, then 546 00:28:07,600 --> 00:28:10,720 Speaker 1: do ninety jumping jacks, nine push ups, nine setups eighty 547 00:28:10,880 --> 00:28:12,919 Speaker 1: eight eight, seventy seven seven, and then you go all 548 00:28:12,960 --> 00:28:16,520 Speaker 1: the way down to ten one and one. That then 549 00:28:16,560 --> 00:28:18,359 Speaker 1: you can you can expand on that and you can 550 00:28:18,359 --> 00:28:21,400 Speaker 1: do one hundred jumping jacks, ten burpies, ten push ups, 551 00:28:21,480 --> 00:28:25,720 Speaker 1: one hundred and second plank, then ninety jumping jacks, nine burpies, 552 00:28:26,040 --> 00:28:28,359 Speaker 1: nine push ups, ninety second plank. You know what I 553 00:28:28,359 --> 00:28:30,000 Speaker 1: mean you can, you can really have fun with that. 554 00:28:30,040 --> 00:28:32,320 Speaker 1: You can work those numbers, and it can get really hard, 555 00:28:32,520 --> 00:28:35,040 Speaker 1: or it can just be simple to start. But I 556 00:28:35,040 --> 00:28:38,400 Speaker 1: would say, I would say, start with something small, have 557 00:28:38,600 --> 00:28:40,880 Speaker 1: fun with it, enjoy it, repeated a couple of times, 558 00:28:40,920 --> 00:28:43,280 Speaker 1: and then of course and also with a cool down. 559 00:28:43,680 --> 00:28:47,360 Speaker 1: Stretching in the end is very important, as is stretching 560 00:28:47,360 --> 00:28:49,680 Speaker 1: in the beginning, because you want your body to be 561 00:28:49,720 --> 00:28:51,640 Speaker 1: able to come back to life, you know what I mean. 562 00:28:51,680 --> 00:28:53,520 Speaker 1: You want your body to be able to recover properly 563 00:28:53,600 --> 00:28:57,720 Speaker 1: so that way you can work out again. A similar 564 00:28:57,800 --> 00:29:03,080 Speaker 1: question what to eat health Where do I start? Honestly, small, 565 00:29:03,200 --> 00:29:06,640 Speaker 1: small choices. One of the first like healthier choices that 566 00:29:06,840 --> 00:29:11,160 Speaker 1: I made was just drinking water, switching from water from 567 00:29:11,640 --> 00:29:13,760 Speaker 1: I mean, I used to drink everything under the sun, soda, 568 00:29:14,280 --> 00:29:18,880 Speaker 1: sugary juice, is sugary gatorades. I do look for things 569 00:29:18,880 --> 00:29:21,320 Speaker 1: with no added sugars in them. So they do make 570 00:29:21,640 --> 00:29:24,280 Speaker 1: sugar free gatorade, they make sugar free energy drinks, they 571 00:29:24,280 --> 00:29:28,920 Speaker 1: make sugar free sodas, they make sugar free, sugar free water, 572 00:29:29,000 --> 00:29:33,440 Speaker 1: all water sugar free. But water truly is the greatest 573 00:29:33,480 --> 00:29:36,600 Speaker 1: thing for you. You can you can get her. She's 574 00:29:36,640 --> 00:29:38,960 Speaker 1: the best. She will take care of you. The more 575 00:29:38,960 --> 00:29:42,560 Speaker 1: you drink, the better you'll feel. So definitely make that change. 576 00:29:43,000 --> 00:29:45,240 Speaker 1: It's hard, but then eventually you don't want anything else. 577 00:29:45,280 --> 00:29:50,760 Speaker 1: It's great. Another healthy option. Small changes and if you 578 00:29:50,760 --> 00:29:54,120 Speaker 1: want a burger, maybe check out a Lotus Fun you 579 00:29:54,160 --> 00:29:57,440 Speaker 1: know what I mean, little little changes. I will say 580 00:29:57,480 --> 00:30:01,760 Speaker 1: one of my favorite healthy food is Quest chips. They 581 00:30:01,800 --> 00:30:05,120 Speaker 1: taste just like regular chips. They've got the best players. 582 00:30:05,120 --> 00:30:09,640 Speaker 1: They got ranch barbecues, sweet chili, they have chili lime, 583 00:30:09,760 --> 00:30:12,800 Speaker 1: they have cheddar. I'm literally the number one fan of 584 00:30:13,080 --> 00:30:16,840 Speaker 1: Quest chips. It's actually insane, but they are so good. 585 00:30:16,840 --> 00:30:18,480 Speaker 1: They have so much protein on them. They are so 586 00:30:18,640 --> 00:30:21,959 Speaker 1: good for you. I would highly recommend h Quest chips. 587 00:30:22,840 --> 00:30:27,520 Speaker 1: Uh Any overall advice or tips that you can offer 588 00:30:27,560 --> 00:30:30,840 Speaker 1: to us, What resources do you like to use honestly 589 00:30:31,000 --> 00:30:34,080 Speaker 1: for working out? TikTok and YouTube? You can find some 590 00:30:34,320 --> 00:30:37,280 Speaker 1: great things on there if you look up on or 591 00:30:37,960 --> 00:30:39,120 Speaker 1: you know what else you can do? This is what 592 00:30:39,200 --> 00:30:42,360 Speaker 1: I do. I'll google like arm workouts. Then I go 593 00:30:42,400 --> 00:30:47,479 Speaker 1: to images and they will normally be like a sheet 594 00:30:47,600 --> 00:30:50,240 Speaker 1: of some sort on those images that will have like 595 00:30:50,280 --> 00:30:52,080 Speaker 1: a bunch of different workouts for your arms, and you 596 00:30:52,080 --> 00:30:55,480 Speaker 1: can do that for you can go generic and say arms, 597 00:30:55,560 --> 00:30:59,640 Speaker 1: or you can be like biceps, triceps, Deltoid's real deltoid. 598 00:30:59,680 --> 00:31:03,280 Speaker 1: You can really get into like specific muscle groups, or 599 00:31:03,320 --> 00:31:06,479 Speaker 1: you can just do like ab exercises and it'll come 600 00:31:06,560 --> 00:31:08,680 Speaker 1: up with a bunch of them. You can have fun 601 00:31:08,680 --> 00:31:11,960 Speaker 1: with that. Where do you like to shop for your 602 00:31:12,040 --> 00:31:17,080 Speaker 1: workout clothes? Truthfully, fabletics is my issue right now. I 603 00:31:17,120 --> 00:31:20,800 Speaker 1: love Fabletics, but I also really like to work out 604 00:31:20,800 --> 00:31:24,239 Speaker 1: in a hoodie and sweatpants. It is very hard, It 605 00:31:24,280 --> 00:31:26,920 Speaker 1: creates a lot of sweat, It creates a lot of heat. 606 00:31:27,280 --> 00:31:29,320 Speaker 1: But the reason why is so that way I'm prepared 607 00:31:29,360 --> 00:31:32,000 Speaker 1: to go on stage where there is lights, where there 608 00:31:32,160 --> 00:31:35,200 Speaker 1: is an audience, a crowd, a lot of us, a 609 00:31:35,200 --> 00:31:37,920 Speaker 1: lot of intense costumes. So I train in a honey 610 00:31:38,000 --> 00:31:41,600 Speaker 1: in sweats. But whatever you feel good in. Work out 611 00:31:41,640 --> 00:31:43,400 Speaker 1: in jeans if you want. I would not work out 612 00:31:43,480 --> 00:31:46,160 Speaker 1: jeans personally, but if you wanted to stage their own. 613 00:31:46,960 --> 00:31:51,000 Speaker 1: What is your workout playlist? Currently? I have three workout playlists. 614 00:31:51,040 --> 00:31:54,600 Speaker 1: I have my dad rock playlist, which consists of some ACDC, 615 00:31:54,880 --> 00:31:59,800 Speaker 1: some Queen, some bon Jovi, some Ozzy Osbourne, all those goodies. 616 00:32:00,240 --> 00:32:03,720 Speaker 1: Then I have my g flip album listen to their 617 00:32:03,760 --> 00:32:06,800 Speaker 1: album Drummer, and then I have my twenty twenty three 618 00:32:06,880 --> 00:32:10,160 Speaker 1: top hits playlist. So Spotify for me made a playlist 619 00:32:10,160 --> 00:32:12,520 Speaker 1: of all my top listen to songs and popped it 620 00:32:12,560 --> 00:32:15,040 Speaker 1: in one playlist and I was like, sick shuffle that. 621 00:32:16,720 --> 00:32:20,320 Speaker 1: What else? Morning or night workout? Honestly, it just depends. 622 00:32:20,400 --> 00:32:21,840 Speaker 1: Today I woke up and I was like, it's a 623 00:32:21,880 --> 00:32:25,520 Speaker 1: morning day, and then I was like, it's definitely a 624 00:32:25,640 --> 00:32:29,200 Speaker 1: night day. So I just it depends, honestly for me, 625 00:32:29,240 --> 00:32:32,360 Speaker 1: a little bit of both. Sometimes. If I had to 626 00:32:32,400 --> 00:32:35,280 Speaker 1: say overall, which I like morning definitely better. It gets 627 00:32:35,320 --> 00:32:37,200 Speaker 1: my day started off on the right butt. But there 628 00:32:37,240 --> 00:32:40,720 Speaker 1: is something about midnight workout that you just can't be 629 00:32:41,800 --> 00:32:44,520 Speaker 1: Who do you work out with? This is actually such 630 00:32:44,560 --> 00:32:47,880 Speaker 1: a great question, because I find that working out with 631 00:32:47,960 --> 00:32:52,200 Speaker 1: other people can be really fun and really inspiring and 632 00:32:52,280 --> 00:32:55,600 Speaker 1: it can be a good time. But overall, I do 633 00:32:55,720 --> 00:32:58,320 Speaker 1: like to work out alone best because I feel like 634 00:32:58,400 --> 00:33:02,800 Speaker 1: I focus the most. I feel like I'm not questioning 635 00:33:02,840 --> 00:33:07,080 Speaker 1: myself at all or judging myself at all, because I 636 00:33:07,080 --> 00:33:09,240 Speaker 1: think whenever I'm working out with somebody else, I think, like, 637 00:33:09,440 --> 00:33:11,040 Speaker 1: or are they looking at me? Or are they judging 638 00:33:11,080 --> 00:33:14,000 Speaker 1: my form y? Are they seeing if they're doing better 639 00:33:14,000 --> 00:33:17,240 Speaker 1: than me? Like? I really tend to question a lot, 640 00:33:17,320 --> 00:33:20,480 Speaker 1: and so I do find that I enjoy working out 641 00:33:20,520 --> 00:33:24,600 Speaker 1: alone best. But I didn't work out with one of 642 00:33:24,640 --> 00:33:26,880 Speaker 1: my best friends in the world, Tyler, and that was 643 00:33:27,480 --> 00:33:29,960 Speaker 1: so much fun. I love tie so much. I do 644 00:33:30,280 --> 00:33:33,120 Speaker 1: peloton rides with my brother, which is always a good time. 645 00:33:33,720 --> 00:33:35,720 Speaker 1: I do like to dance with my friends, so we 646 00:33:36,200 --> 00:33:38,200 Speaker 1: will train together out at the studio and dance and 647 00:33:38,240 --> 00:33:39,960 Speaker 1: have fun. And that could be called to work out. 648 00:33:40,560 --> 00:33:43,520 Speaker 1: But I am if I'm weightlifted, if I'm training, if 649 00:33:43,520 --> 00:33:46,960 Speaker 1: I'm doing ads, if I'm doing cardo at home, solo 650 00:33:47,280 --> 00:33:49,960 Speaker 1: and staming a training. I will never stand on a 651 00:33:49,960 --> 00:33:51,680 Speaker 1: train with anyone else in the room. It is one 652 00:33:51,680 --> 00:33:54,160 Speaker 1: of my biggest insecurities because I sound like a buffoon. 653 00:33:54,200 --> 00:33:56,400 Speaker 1: I mean, I'm sprinding on a treadmill while trying to 654 00:33:56,400 --> 00:33:59,200 Speaker 1: sing songs that I can't sing. It's amazinging, it's hilarious. 655 00:33:59,200 --> 00:34:03,000 Speaker 1: I sound crazy, but never in front of anybody else. 656 00:34:03,080 --> 00:34:07,160 Speaker 1: Oh my gosh, the freaking death of me. All Right, y'all, 657 00:34:07,360 --> 00:34:11,800 Speaker 1: I feel like that is pretty solid. Deep dive into 658 00:34:12,200 --> 00:34:16,160 Speaker 1: my workout life, into my little bits of tips, little 659 00:34:16,200 --> 00:34:19,560 Speaker 1: bits of tricks, little bits of advice. I hope you 660 00:34:19,680 --> 00:34:23,239 Speaker 1: enjoyed this podcast. Working out is something that I have 661 00:34:23,280 --> 00:34:25,680 Speaker 1: found so much love and so much happiness and so 662 00:34:25,760 --> 00:34:29,640 Speaker 1: much mental happiness in and I truly believe that everybody 663 00:34:29,719 --> 00:34:32,399 Speaker 1: in the world can. You just have to find the 664 00:34:32,480 --> 00:34:35,120 Speaker 1: right workouts for you. What's right for my dad isn't 665 00:34:35,160 --> 00:34:36,960 Speaker 1: right for me, and what's right for me isn't right 666 00:34:36,960 --> 00:34:39,840 Speaker 1: for my mom. But what's right for you will be 667 00:34:39,920 --> 00:34:42,080 Speaker 1: right for you. You just have to find it and you 668 00:34:42,200 --> 00:34:44,840 Speaker 1: just have to run with it. Good luck out there, everybody. 669 00:34:45,000 --> 00:34:47,680 Speaker 1: It's twenty twenty four. You got your fresh start ready 670 00:34:47,719 --> 00:34:49,880 Speaker 1: for you. If you're in New Year's resolutions type of person, 671 00:34:50,040 --> 00:34:53,960 Speaker 1: stick to those resolutions. Personally, I'm not a resolutions type 672 00:34:53,960 --> 00:34:58,120 Speaker 1: of person. I just like making good habits anytime of 673 00:34:58,120 --> 00:35:01,719 Speaker 1: the year. If that's your gig, man, now's your time 674 00:35:01,760 --> 00:35:04,400 Speaker 1: to shine. I hope you all had a good day today. 675 00:35:04,400 --> 00:35:06,160 Speaker 1: I hope you all continue having a good day today, 676 00:35:06,160 --> 00:35:09,280 Speaker 1: and I hope you have a good life. Go work out. Congratulations. 677 00:35:09,360 --> 00:35:11,480 Speaker 1: If you I feel like I'm a peloton instructor right now, 678 00:35:11,520 --> 00:35:13,919 Speaker 1: if you've been walking on the treadmill this whole time, 679 00:35:13,920 --> 00:35:16,399 Speaker 1: we're walking around this whole time. Congratulations, you have made 680 00:35:16,400 --> 00:35:19,719 Speaker 1: it to the end of your jogers. Would now podcast workout? 681 00:35:20,400 --> 00:35:22,959 Speaker 1: I love y'all and I'll see y'all soon. De says, 682 00:35:23,440 --> 00:35:26,080 Speaker 1: thank you so much for listening. Everybody, be sure to 683 00:35:26,080 --> 00:35:29,120 Speaker 1: follow us on Instagram and TikTok at Jojoes, would now 684 00:35:29,239 --> 00:35:32,120 Speaker 1: Podcast be sure to write us a review and maybe, 685 00:35:32,160 --> 00:35:34,600 Speaker 1: if you're feeling to leave us five stars, I'll see 686 00:35:34,600 --> 00:35:35,360 Speaker 1: you next week.