1 00:00:06,000 --> 00:00:08,880 Speaker 1: Hello, my gorgeous people. It is La La Kent. 2 00:00:09,080 --> 00:00:11,360 Speaker 2: Welcome back to the bonus episode of the Give Them 3 00:00:11,400 --> 00:00:12,320 Speaker 2: Lalla Podcast. 4 00:00:12,440 --> 00:00:15,800 Speaker 1: We have my friend and trainer Jenna Willis. 5 00:00:18,120 --> 00:00:18,440 Speaker 3: Right out. 6 00:00:19,000 --> 00:00:22,439 Speaker 1: She had a bottles still and obviously my my. 7 00:00:22,760 --> 00:00:23,800 Speaker 4: Heart and soul. 8 00:00:24,400 --> 00:00:29,320 Speaker 2: Hey Maya from the Womb to the Tomb, Easton, Birmingham, Welcome. 9 00:00:30,600 --> 00:00:33,440 Speaker 2: So I wrote on the Instagram page that we were 10 00:00:33,479 --> 00:00:37,199 Speaker 2: talking with you today about health, wellness and fitness. 11 00:00:37,400 --> 00:00:39,280 Speaker 1: Yes and love it. 12 00:00:39,440 --> 00:00:42,640 Speaker 2: There were quite a few people that wrote in with 13 00:00:42,680 --> 00:00:45,640 Speaker 2: a lot of questions, some of them similar. I screenshotted 14 00:00:45,760 --> 00:00:48,040 Speaker 2: so many. I don't think we'll get through all of them, 15 00:00:48,920 --> 00:00:51,159 Speaker 2: but I can. Also, if you guys want to follow 16 00:00:51,800 --> 00:00:55,440 Speaker 2: miss Jenna Willis MS j E N N A W 17 00:00:55,640 --> 00:00:59,200 Speaker 2: I L L I S on Instagram, all screenshot all 18 00:00:59,200 --> 00:01:00,840 Speaker 2: of them for you and what what everyone's you want 19 00:01:00,880 --> 00:01:03,840 Speaker 2: to answer on your page? I would love that go 20 00:01:03,920 --> 00:01:07,000 Speaker 2: follow her and she also DM. 21 00:01:07,080 --> 00:01:09,480 Speaker 1: So there we go the first. 22 00:01:09,560 --> 00:01:11,240 Speaker 2: Well, first of all, I want to talk to you Jenna, 23 00:01:11,280 --> 00:01:16,440 Speaker 2: because your whole not your whole life, but your life 24 00:01:16,920 --> 00:01:19,959 Speaker 2: is pretty much fitness. Everything that you do and think 25 00:01:20,000 --> 00:01:24,160 Speaker 2: about revolves around your mental state and your body, your 26 00:01:24,200 --> 00:01:30,360 Speaker 2: your physical totally you had an accident over Christmas. What happened, Yeah, 27 00:01:30,360 --> 00:01:32,920 Speaker 2: because you talked about that you tore your meniscus. 28 00:01:33,000 --> 00:01:34,920 Speaker 1: Yeah, but you didn't say how on Instagram. 29 00:01:35,000 --> 00:01:40,520 Speaker 5: Yeah, thank you, so tell us she loves this. You know, 30 00:01:41,120 --> 00:01:44,400 Speaker 5: truth is, I fell down an entire. 31 00:01:44,160 --> 00:01:45,119 Speaker 1: Flight of stairs. 32 00:01:45,480 --> 00:01:46,440 Speaker 4: Were you wearing heels? 33 00:01:46,880 --> 00:01:49,160 Speaker 3: I was okay, and there was black ice. 34 00:01:49,320 --> 00:01:53,040 Speaker 5: I was back home in New Jersey visiting family and 35 00:01:53,080 --> 00:01:58,280 Speaker 5: we were leaving the party our family, friends, and black 36 00:01:58,320 --> 00:01:59,560 Speaker 5: Ice went right. 37 00:02:00,000 --> 00:02:00,280 Speaker 3: Family. 38 00:02:00,400 --> 00:02:01,080 Speaker 1: It's definitely not. 39 00:02:02,720 --> 00:02:07,720 Speaker 5: So, you know, it's really tough to accept because you 40 00:02:07,760 --> 00:02:10,360 Speaker 5: said it right like, it's it's my life, health and wellness, 41 00:02:10,200 --> 00:02:13,959 Speaker 5: it's my livelihood, and you never think it's going to 42 00:02:14,000 --> 00:02:17,120 Speaker 5: happen to you because I take such good care of 43 00:02:17,160 --> 00:02:21,000 Speaker 5: myself because I value my physical and mental well being 44 00:02:21,120 --> 00:02:25,440 Speaker 5: so much. And it just goes to show, no matter 45 00:02:25,560 --> 00:02:28,600 Speaker 5: who you are, things happen in life that we don't 46 00:02:28,639 --> 00:02:31,840 Speaker 5: have control of. And nothing could have prepared me for 47 00:02:31,880 --> 00:02:37,640 Speaker 5: what happened. And I have been struggling for sure. Being 48 00:02:37,680 --> 00:02:42,640 Speaker 5: in physical pain constantly is something that takes emotional emotional 49 00:02:42,639 --> 00:02:48,560 Speaker 5: turmoil on you. And you know, for anyone who is 50 00:02:48,600 --> 00:02:51,040 Speaker 5: out there with an injury right now, however, you did it. 51 00:02:51,160 --> 00:02:52,840 Speaker 5: I just want you to know that you're not alone, 52 00:02:53,800 --> 00:02:56,000 Speaker 5: and there's a light at the end of the tunnel 53 00:02:56,000 --> 00:02:59,240 Speaker 5: for all of us, and there's rehab, there's PT, and 54 00:02:59,280 --> 00:03:03,400 Speaker 5: there's surgery, and you will get through it, just like 55 00:03:03,440 --> 00:03:04,240 Speaker 5: I am too. 56 00:03:04,440 --> 00:03:07,679 Speaker 2: Right, And you still have to go to a specialist 57 00:03:07,720 --> 00:03:10,400 Speaker 2: to see what route you are going to. 58 00:03:10,320 --> 00:03:11,120 Speaker 1: Take, totally. 59 00:03:11,400 --> 00:03:15,320 Speaker 5: So with a torminiscus you can. There's option of surgery, 60 00:03:15,320 --> 00:03:19,320 Speaker 5: there's PT. What is PT physical therapy? Oh okay, yeah, 61 00:03:19,360 --> 00:03:22,600 Speaker 5: so PT? And then what was the injection? So I'm 62 00:03:22,639 --> 00:03:25,640 Speaker 5: doing PRP injections to start, which is plasma, which is 63 00:03:25,680 --> 00:03:28,480 Speaker 5: basically you've done a facial with it, right, Yeah? So 64 00:03:28,520 --> 00:03:30,720 Speaker 5: you you They they take your blood, spin your own 65 00:03:30,720 --> 00:03:33,120 Speaker 5: plasma and then inject it back into your body and 66 00:03:33,160 --> 00:03:34,920 Speaker 5: it helps it heal itself naturally. 67 00:03:35,000 --> 00:03:37,280 Speaker 4: Okay, So how bad is did have you got an 68 00:03:37,400 --> 00:03:37,840 Speaker 4: X ray on it? 69 00:03:37,840 --> 00:03:41,720 Speaker 6: Because I told yeah, yeah, I did the MRI and 70 00:03:41,760 --> 00:03:43,400 Speaker 6: I was yeah, and you did surgery? 71 00:03:43,760 --> 00:03:46,800 Speaker 4: I did, yeah, so it was uthroscopic. I don't know. 72 00:03:46,880 --> 00:03:50,320 Speaker 6: I did mine in like twenty you were young, Like 73 00:03:50,640 --> 00:03:53,320 Speaker 6: twenty ten is when I rip mine. 74 00:03:53,400 --> 00:03:54,800 Speaker 1: And think how far they've come? 75 00:03:55,040 --> 00:03:55,400 Speaker 4: That's right? 76 00:03:55,600 --> 00:03:55,920 Speaker 5: Yeah? 77 00:03:56,120 --> 00:03:56,840 Speaker 3: Yeah, you know. 78 00:03:56,840 --> 00:03:59,640 Speaker 4: Because I don't even think that was an option plasma. 79 00:03:59,160 --> 00:04:00,440 Speaker 3: Right, No, I don't think it was bad. 80 00:04:00,640 --> 00:04:02,760 Speaker 5: Or maybe it was, it just wasn't spoken about, you know, 81 00:04:02,840 --> 00:04:06,600 Speaker 5: maybe it was being done somewhere. And I think to 82 00:04:06,680 --> 00:04:09,200 Speaker 5: each to each their own with it, and I think 83 00:04:09,240 --> 00:04:11,640 Speaker 5: you need to listen to your body and figure out 84 00:04:11,680 --> 00:04:14,280 Speaker 5: what is the best pass path for you, which I'm 85 00:04:14,320 --> 00:04:17,920 Speaker 5: still evaluating right now, you know. And I think when 86 00:04:18,040 --> 00:04:20,680 Speaker 5: injury happens, whatever it is, whether you're in health or 87 00:04:20,720 --> 00:04:24,080 Speaker 5: wellness or not, the thing that has really helped me 88 00:04:24,120 --> 00:04:28,600 Speaker 5: through this is that it's telling me to slow down 89 00:04:28,880 --> 00:04:31,320 Speaker 5: or shift my perspective in certain ways that maybe I 90 00:04:31,320 --> 00:04:32,320 Speaker 5: couldn't see before. 91 00:04:32,720 --> 00:04:33,520 Speaker 1: I love that. 92 00:04:33,520 --> 00:04:35,520 Speaker 5: That's the only thing that's been getting me through this, 93 00:04:35,800 --> 00:04:38,760 Speaker 5: in between having meltdowns, which I think is okay, that 94 00:04:38,880 --> 00:04:41,080 Speaker 5: is okay, and allowing myself to process. 95 00:04:41,480 --> 00:04:43,039 Speaker 6: The good thing that I can tell you as well 96 00:04:43,120 --> 00:04:46,720 Speaker 6: is after a meniscus tear, yeah, usually coming back after 97 00:04:46,760 --> 00:04:49,880 Speaker 6: it's double like, it's ten like two times to ten 98 00:04:49,920 --> 00:04:51,680 Speaker 6: times as strong, depending on what you got. 99 00:04:51,720 --> 00:04:54,400 Speaker 4: Yeah, I got mine stapled to my bone. 100 00:04:54,760 --> 00:04:56,599 Speaker 6: So my doctor was like, just to let you know, 101 00:04:56,720 --> 00:04:58,880 Speaker 6: there is nothing that you can ever do to ruin 102 00:04:58,920 --> 00:04:59,880 Speaker 6: your meniscus again. 103 00:05:00,080 --> 00:05:00,359 Speaker 4: Wow. 104 00:05:00,560 --> 00:05:03,400 Speaker 6: So that's the other thing about keeping your head up 105 00:05:03,440 --> 00:05:07,760 Speaker 6: is you could have a better knee than you have 106 00:05:08,120 --> 00:05:09,080 Speaker 6: totally you know. 107 00:05:09,160 --> 00:05:10,679 Speaker 4: Or whatever part you're injured. 108 00:05:10,800 --> 00:05:12,919 Speaker 5: I hate when people say this, but it is true. 109 00:05:12,960 --> 00:05:15,279 Speaker 5: Like I didn't I didn't bust my head open, I 110 00:05:15,279 --> 00:05:17,680 Speaker 5: didn't break my back, you know. 111 00:05:17,760 --> 00:05:22,640 Speaker 2: I think that's it's perspective. When something happens and you 112 00:05:23,040 --> 00:05:24,240 Speaker 2: it could take you out. 113 00:05:24,279 --> 00:05:25,200 Speaker 1: You could sit there. 114 00:05:25,120 --> 00:05:28,279 Speaker 2: And harp on what happened, how it happened, beat yourself 115 00:05:28,360 --> 00:05:33,159 Speaker 2: up to say, like, let's be grateful that it's this 116 00:05:33,480 --> 00:05:37,520 Speaker 2: rather than that is another way to just keep your 117 00:05:37,800 --> 00:05:38,640 Speaker 2: your mental health. 118 00:05:38,640 --> 00:05:39,000 Speaker 1: Okay. 119 00:05:39,640 --> 00:05:41,640 Speaker 3: But I also think I'm an athlete. 120 00:05:42,400 --> 00:05:45,000 Speaker 4: Break athletes. 121 00:05:45,000 --> 00:05:47,120 Speaker 6: Look at all of them. And that's the other thing. 122 00:05:47,560 --> 00:05:50,600 Speaker 6: When you see an athlete, like you tear something and 123 00:05:50,640 --> 00:05:53,160 Speaker 6: they start crying and things like that, it's like they're 124 00:05:53,160 --> 00:05:56,599 Speaker 6: not even crying about the pain. They are crying because 125 00:05:56,640 --> 00:05:59,720 Speaker 6: they have worked so hard for the body that they 126 00:05:59,839 --> 00:06:01,719 Speaker 6: have for you know. 127 00:06:03,720 --> 00:06:05,000 Speaker 1: Those are fine tune machines. 128 00:06:05,360 --> 00:06:06,839 Speaker 4: Like that's crazy. 129 00:06:06,960 --> 00:06:11,480 Speaker 6: And then you do everything right and you step weird 130 00:06:11,600 --> 00:06:14,840 Speaker 6: and that was end all be y'allah, and that is 131 00:06:14,880 --> 00:06:18,440 Speaker 6: like a crumbling like you know, That's. 132 00:06:18,320 --> 00:06:20,400 Speaker 5: What hurts the most is the fact that like, I'm 133 00:06:20,400 --> 00:06:22,880 Speaker 5: not going to be able to be in my routine. Well, 134 00:06:23,040 --> 00:06:25,359 Speaker 5: and that's what I preach, is teaching people how to 135 00:06:25,440 --> 00:06:26,400 Speaker 5: get into routine. 136 00:06:26,480 --> 00:06:29,680 Speaker 2: Well, that's why I'm excited that that you shared your story. 137 00:06:29,760 --> 00:06:31,680 Speaker 2: I'm not excited that this happened, but there's a lot 138 00:06:31,680 --> 00:06:34,360 Speaker 2: of people who have experienced the same thing. I sent 139 00:06:34,400 --> 00:06:36,039 Speaker 2: you some of the street shots that they say, how 140 00:06:36,080 --> 00:06:39,200 Speaker 2: do I recover from injury mentally but also physically. 141 00:06:39,279 --> 00:06:41,480 Speaker 6: That's the one thing that I want to see from you, 142 00:06:41,640 --> 00:06:44,960 Speaker 6: is like you're what you're doing while going through all 143 00:06:45,000 --> 00:06:47,200 Speaker 6: of this, because I when I was going through it, 144 00:06:47,240 --> 00:06:49,080 Speaker 6: I didn't I wasn't doing anything. So it would be 145 00:06:49,279 --> 00:06:53,479 Speaker 6: nice to have somebody kind of opening the blinds and 146 00:06:53,480 --> 00:06:55,000 Speaker 6: bringing some like in. I think. 147 00:06:55,200 --> 00:06:58,719 Speaker 5: I think it's really easy when you're in a place 148 00:06:58,839 --> 00:07:03,360 Speaker 5: that you're not motivated, right, or if you're injured and 149 00:07:03,400 --> 00:07:05,839 Speaker 5: you're like I just I just can't do it. The 150 00:07:05,880 --> 00:07:09,320 Speaker 5: truth is you can, and it might not be in 151 00:07:09,360 --> 00:07:12,480 Speaker 5: the way that you thought you could. So, for instance, 152 00:07:12,560 --> 00:07:16,120 Speaker 5: my knee is injured, both my knees, I still have 153 00:07:16,240 --> 00:07:19,120 Speaker 5: the entire upper half. I was just kicking so right 154 00:07:19,120 --> 00:07:21,560 Speaker 5: instead of saying all hell is broken, loose and my 155 00:07:21,640 --> 00:07:26,320 Speaker 5: life's over, it's not. I can do chest, I can 156 00:07:26,360 --> 00:07:28,200 Speaker 5: do tries, I can do buys, I can do abs, 157 00:07:28,240 --> 00:07:30,680 Speaker 5: I can I can still do glute work, which was 158 00:07:30,720 --> 00:07:35,520 Speaker 5: a I think a question that was in And you know, 159 00:07:35,640 --> 00:07:37,600 Speaker 5: if if you're at the beginning of a fitness journey 160 00:07:37,640 --> 00:07:40,840 Speaker 5: right now and you are struggling, I want I want 161 00:07:40,840 --> 00:07:44,360 Speaker 5: to remind you of three things that will change your life. 162 00:07:45,200 --> 00:07:51,680 Speaker 5: Start small, set a very specific goal, find an accountability partner, 163 00:07:52,880 --> 00:07:54,440 Speaker 5: and and pick something that's fun. 164 00:07:54,880 --> 00:07:55,120 Speaker 4: Yeah. 165 00:07:57,720 --> 00:08:02,320 Speaker 2: Like, because some people like I have friends where they 166 00:08:02,360 --> 00:08:05,480 Speaker 2: want to get their fitness in by doing an activity. 167 00:08:05,480 --> 00:08:07,120 Speaker 2: They want to go on a hype, they want to 168 00:08:07,120 --> 00:08:11,600 Speaker 2: play pickleball. Yeah, I'm the type where I'm like, I 169 00:08:11,640 --> 00:08:13,880 Speaker 2: want to go to a gym, or I want to 170 00:08:14,400 --> 00:08:17,080 Speaker 2: lift weights, I want to squat. I don't feel like 171 00:08:17,080 --> 00:08:19,440 Speaker 2: I'm going to get a workout in by playing pickleball. 172 00:08:19,720 --> 00:08:21,920 Speaker 2: I am if I do that totally, but in my 173 00:08:22,120 --> 00:08:25,760 Speaker 2: mind I have to sit there and be specific on 174 00:08:25,960 --> 00:08:29,840 Speaker 2: what I feel is going to change my body the 175 00:08:29,920 --> 00:08:31,680 Speaker 2: best because something. 176 00:08:31,840 --> 00:08:32,800 Speaker 4: I got a weight advance. 177 00:08:33,040 --> 00:08:35,680 Speaker 6: I got a question for you, Yeah, weighted best, I 178 00:08:35,720 --> 00:08:38,880 Speaker 6: got one but I walk in it a lot great 179 00:08:39,160 --> 00:08:40,400 Speaker 6: good or bad for me? 180 00:08:40,800 --> 00:08:43,720 Speaker 4: I mean I figured it was no impact, okay, but 181 00:08:43,800 --> 00:08:46,160 Speaker 4: I figured I did want to don't run though. 182 00:08:46,080 --> 00:08:48,040 Speaker 5: Right, you can run with a weighted best, it's just 183 00:08:48,040 --> 00:08:49,640 Speaker 5: going to just be a lot harder. It's like running 184 00:08:49,640 --> 00:08:52,360 Speaker 5: in general. It's really hard on your joints. Okay, because 185 00:08:52,400 --> 00:08:56,120 Speaker 5: I also a weight on top of that, and pressure. 186 00:08:56,120 --> 00:08:59,000 Speaker 6: Because I hate the gym. So I moving on now. 187 00:08:59,280 --> 00:09:01,760 Speaker 6: I was we're very nervous. I was like, am I 188 00:09:01,880 --> 00:09:04,040 Speaker 6: just fucking up my knees by doing this? 189 00:09:04,160 --> 00:09:04,480 Speaker 4: Yeah? 190 00:09:04,520 --> 00:09:07,880 Speaker 7: So do it when you walk the dogs sometimes when 191 00:09:07,880 --> 00:09:08,560 Speaker 7: I walk my dogs. 192 00:09:08,600 --> 00:09:09,440 Speaker 4: Yeah, that's what I do. 193 00:09:10,480 --> 00:09:12,640 Speaker 2: Our first question is how do you know what type 194 00:09:12,679 --> 00:09:15,319 Speaker 2: of workouts to do if trying to lose weight? 195 00:09:15,760 --> 00:09:18,880 Speaker 1: And you are clueless? Great? I love that. 196 00:09:19,880 --> 00:09:22,840 Speaker 3: So my main thing is strength training. 197 00:09:23,480 --> 00:09:27,280 Speaker 5: Everyone gets on the vanwagon of doing cardio right, and 198 00:09:27,360 --> 00:09:29,240 Speaker 5: I can't tell you how many phone calls I've had 199 00:09:29,240 --> 00:09:30,599 Speaker 5: with women that are just like, oh, I go to 200 00:09:30,679 --> 00:09:32,320 Speaker 5: the gym and I do a bunch of cardio, I 201 00:09:32,360 --> 00:09:34,000 Speaker 5: do a little bit of ABS, and I leave and 202 00:09:34,640 --> 00:09:38,240 Speaker 5: nothing's happening. The truth is, cardio is great. It's a 203 00:09:38,280 --> 00:09:43,480 Speaker 5: great cardiovascular health. It is not going to heed the 204 00:09:43,520 --> 00:09:44,880 Speaker 5: same results as strength training. 205 00:09:45,400 --> 00:09:46,440 Speaker 3: So this is difference. 206 00:09:46,520 --> 00:09:47,559 Speaker 1: Yeah, tell us the difference. 207 00:09:47,600 --> 00:09:51,160 Speaker 5: So when you're doing any sort of cardio, right, you 208 00:09:51,440 --> 00:09:55,400 Speaker 5: are burning calories while you're doing it. Okay, when you're 209 00:09:55,440 --> 00:10:00,200 Speaker 5: strength training, you are burning calories while you're training. And 210 00:10:00,200 --> 00:10:03,960 Speaker 5: then what's happening is while your muscles are rebuilding and repairing, 211 00:10:04,400 --> 00:10:07,200 Speaker 5: you are also burning calories while sitting on the couch later. 212 00:10:08,600 --> 00:10:12,040 Speaker 5: Oh and the more muscle, yes, And the more muscle 213 00:10:12,080 --> 00:10:15,440 Speaker 5: you build, inherently, the more fat you burn burn. So 214 00:10:15,480 --> 00:10:17,640 Speaker 5: whenever people are like, I don't want to get bulky, 215 00:10:18,080 --> 00:10:21,000 Speaker 5: the more muscle you get, the more toned you actually 216 00:10:21,040 --> 00:10:23,640 Speaker 5: end up looking. Okay, So all you women out there 217 00:10:23,640 --> 00:10:26,280 Speaker 5: who are afraid to lift a weight, I lift and 218 00:10:26,320 --> 00:10:27,679 Speaker 5: I lift heavy, you've seen. 219 00:10:27,520 --> 00:10:27,960 Speaker 1: It, right. 220 00:10:28,080 --> 00:10:33,719 Speaker 5: Yeah, it's all how you fuel it as well, and 221 00:10:34,040 --> 00:10:37,040 Speaker 5: how you lift and your diet. Yeah, diet is a 222 00:10:37,120 --> 00:10:37,760 Speaker 5: huge part of it. 223 00:10:38,040 --> 00:10:40,440 Speaker 1: And how well you always say you can't work out 224 00:10:40,480 --> 00:10:41,240 Speaker 1: a bad diet. 225 00:10:41,400 --> 00:10:42,520 Speaker 3: No you can't. 226 00:10:43,440 --> 00:10:45,319 Speaker 1: But I also what I love about. 227 00:10:45,360 --> 00:10:48,760 Speaker 2: You and and your program, which we'll talk about it 228 00:10:49,000 --> 00:10:53,920 Speaker 2: at the end. Yeah, you're realistic. Yeah, you know that 229 00:10:54,000 --> 00:10:57,160 Speaker 2: it's fun to have a piece of cake, you know 230 00:10:57,240 --> 00:10:57,880 Speaker 2: that you're going to. 231 00:10:57,920 --> 00:10:58,960 Speaker 1: Have a night that you order. 232 00:10:59,679 --> 00:11:03,079 Speaker 5: This is like, I believe in creating a lifestyle that's 233 00:11:03,080 --> 00:11:04,240 Speaker 5: sustainable and real. 234 00:11:05,080 --> 00:11:07,679 Speaker 3: I it's so annoying when people are like it's all 235 00:11:07,800 --> 00:11:09,400 Speaker 3: or nothing, or like you have. 236 00:11:09,280 --> 00:11:11,520 Speaker 5: To make all of the choices all the time if 237 00:11:11,559 --> 00:11:12,559 Speaker 5: you want to see result. 238 00:11:12,640 --> 00:11:13,319 Speaker 3: That's not the truth. 239 00:11:14,600 --> 00:11:17,560 Speaker 5: Focus on positive choices eighty percent of the time and 240 00:11:17,559 --> 00:11:19,960 Speaker 5: then that other twenty percent. Live your life, give yourself 241 00:11:20,000 --> 00:11:22,600 Speaker 5: grace because then if not, you just burn out. And 242 00:11:22,640 --> 00:11:24,480 Speaker 5: then right, you see those people have like that push 243 00:11:24,480 --> 00:11:27,360 Speaker 5: pull with fitness, it's because they're burning out. Well, and 244 00:11:27,400 --> 00:11:30,000 Speaker 5: I hate to say this, but any fad die. 245 00:11:30,080 --> 00:11:32,400 Speaker 6: Anybody wants to go and they burn out in the 246 00:11:32,440 --> 00:11:35,120 Speaker 6: first month because they're going so often lifting and they're like, 247 00:11:35,280 --> 00:11:36,640 Speaker 6: you just can't do it. It's like, well you should 248 00:11:36,679 --> 00:11:38,800 Speaker 6: have gone two to three days a week and things 249 00:11:38,840 --> 00:11:40,800 Speaker 6: like that go sustainability. 250 00:11:41,040 --> 00:11:44,720 Speaker 2: So this person wants to know what's the balance between 251 00:11:44,800 --> 00:11:48,400 Speaker 2: cutting calories but not ruining my metabolism cutting too much. 252 00:11:48,760 --> 00:11:50,160 Speaker 1: Ooh, I love that. 253 00:11:50,160 --> 00:11:53,079 Speaker 5: That's a great one. Okay, So you guys have heard 254 00:11:53,080 --> 00:11:55,880 Speaker 5: the words like macro thrown around. Yes, right, do you 255 00:11:55,880 --> 00:11:57,240 Speaker 5: guys know what it stands for no tell. 256 00:11:57,400 --> 00:11:57,679 Speaker 3: Okay. 257 00:11:57,679 --> 00:12:02,240 Speaker 5: So macro nutrients, which are base nutrients that our body 258 00:12:02,320 --> 00:12:07,600 Speaker 5: needs in large amounts for energy for growth development, literally 259 00:12:07,640 --> 00:12:10,679 Speaker 5: for functioning day to day. Okay, those are macronutrients. They're 260 00:12:10,720 --> 00:12:15,640 Speaker 5: broken down into carbs, fats, and proteins. Okay, you want 261 00:12:15,640 --> 00:12:20,640 Speaker 5: to understand what your TDE is, your total daily energy expenditure, right, 262 00:12:20,760 --> 00:12:22,800 Speaker 5: we all have different TDE depends. 263 00:12:22,800 --> 00:12:24,800 Speaker 1: How does one out? You got to calculate it? 264 00:12:24,880 --> 00:12:26,840 Speaker 5: Okay, so that's my record, be like yours is right right, 265 00:12:26,840 --> 00:12:29,120 Speaker 5: you need it's age, gender, and. 266 00:12:29,160 --> 00:12:31,559 Speaker 4: Then how would you cut calculate it from that? Okay? 267 00:12:31,640 --> 00:12:33,400 Speaker 5: So this is what So then that's how you get 268 00:12:33,400 --> 00:12:36,680 Speaker 5: your your macrost at your daily level. 269 00:12:37,800 --> 00:12:38,520 Speaker 1: Okay. Okay. 270 00:12:38,720 --> 00:12:44,320 Speaker 5: Once you understand what your macros are to maintain your weight, right, yeah, 271 00:12:44,480 --> 00:12:49,079 Speaker 5: then you want to cut safely three hundred to five 272 00:12:49,160 --> 00:12:53,520 Speaker 5: hundred calories a day to put yourself into a deficit, okay, 273 00:12:53,760 --> 00:12:56,239 Speaker 5: because that's when you're going to start to lose. Approximately 274 00:12:56,240 --> 00:12:58,920 Speaker 5: if you cut about five hundred calories a day from 275 00:12:58,960 --> 00:13:03,679 Speaker 5: what you're maintaining, right, macro breakdown is you will lose 276 00:13:03,720 --> 00:13:05,000 Speaker 5: approximately a pound a week. 277 00:13:06,200 --> 00:13:06,880 Speaker 4: Wow. 278 00:13:07,280 --> 00:13:09,760 Speaker 3: And obviously, look, every single body is built. 279 00:13:10,240 --> 00:13:12,360 Speaker 1: What if you don't want to lose weight and you. 280 00:13:12,400 --> 00:13:15,160 Speaker 5: Just want to make then you stick with the macro 281 00:13:15,679 --> 00:13:16,840 Speaker 5: based on and. 282 00:13:16,760 --> 00:13:20,440 Speaker 1: Not cut the five hundred keep understand so, but this is. 283 00:13:20,520 --> 00:13:23,520 Speaker 5: This is what happens is and I have to say 284 00:13:23,559 --> 00:13:25,200 Speaker 5: this because it really upsets me. 285 00:13:25,920 --> 00:13:27,280 Speaker 3: People put themselves into. 286 00:13:27,080 --> 00:13:32,320 Speaker 5: Starvation mode and that's approximately under twelve hundred calories. And 287 00:13:32,400 --> 00:13:35,760 Speaker 5: I cannot tell you how many women have come to 288 00:13:35,800 --> 00:13:39,760 Speaker 5: me who have done programs that they're like, I have 289 00:13:39,800 --> 00:13:42,480 Speaker 5: a protein shake and a celery stick a day. 290 00:13:42,440 --> 00:13:44,920 Speaker 1: Right, and like three almns, yes, yes. 291 00:13:45,520 --> 00:13:49,080 Speaker 5: And it breaks my heart because you are putting yourself 292 00:13:49,120 --> 00:13:51,760 Speaker 5: into starvation mode and your body is going to end 293 00:13:51,840 --> 00:13:55,079 Speaker 5: up rejecting you for that in the long term, which 294 00:13:55,160 --> 00:13:57,200 Speaker 5: is why also, after all these bad diets and all 295 00:13:57,240 --> 00:13:59,440 Speaker 5: these things in starvation mode, you put all this weight 296 00:13:59,480 --> 00:14:02,439 Speaker 5: back on, because not only are you binging after right, 297 00:14:02,480 --> 00:14:07,040 Speaker 5: And I can be very honest, I've been there, and 298 00:14:07,080 --> 00:14:08,040 Speaker 5: I don't want. 299 00:14:07,800 --> 00:14:10,480 Speaker 3: That for anyone. It's not a healthy, happy life. 300 00:14:11,320 --> 00:14:13,640 Speaker 5: And the whole idea is if you take out a 301 00:14:13,679 --> 00:14:16,040 Speaker 5: certain amount but still keep your protein high, the right 302 00:14:16,120 --> 00:14:20,040 Speaker 5: macro balance right between the fats, the carbs and the protein. 303 00:14:21,520 --> 00:14:24,760 Speaker 5: You can see major results without being miserable. 304 00:14:25,960 --> 00:14:28,000 Speaker 2: I love that, and I feel like, once you figure 305 00:14:28,040 --> 00:14:30,160 Speaker 2: out your macro, that's what I do for people. By 306 00:14:30,200 --> 00:14:32,760 Speaker 2: the way, too, in your program, Yeah yeah, yeah, what 307 00:14:32,880 --> 00:14:33,800 Speaker 2: is your program? 308 00:14:34,080 --> 00:14:38,880 Speaker 5: So basically, I create personalized workout plans and meal plans 309 00:14:39,000 --> 00:14:42,880 Speaker 5: for anyone in the world, and I specialize in women. Okay, 310 00:14:43,880 --> 00:14:47,040 Speaker 5: so whatever your goals are, I cater them to you 311 00:14:47,120 --> 00:14:48,760 Speaker 5: and I create a plan just for you. And what's 312 00:14:48,800 --> 00:14:51,680 Speaker 5: really cool is I'm with you every step. 313 00:14:51,400 --> 00:14:53,120 Speaker 1: Of the way. And how do people sign up for this? 314 00:14:53,720 --> 00:14:54,040 Speaker 3: They can? 315 00:14:54,160 --> 00:14:56,360 Speaker 5: They message me on Instagram and I can sign them up. 316 00:14:57,040 --> 00:14:59,760 Speaker 5: There's a link in my profile. Yeah, link in bio 317 00:14:59,880 --> 00:15:01,720 Speaker 5: is well to my site, and you do fill out 318 00:15:01,760 --> 00:15:03,920 Speaker 5: like a little initial form so I can gather some information. 319 00:15:03,960 --> 00:15:07,360 Speaker 5: And what's really cool is life programs. It's a generic workout, 320 00:15:07,400 --> 00:15:11,840 Speaker 5: it's whatever. I cater everything to you, and I literally 321 00:15:11,920 --> 00:15:14,600 Speaker 5: call you myself. I hop on the call with you 322 00:15:14,640 --> 00:15:15,360 Speaker 5: and create a plan. 323 00:15:15,600 --> 00:15:18,600 Speaker 2: I've been on vacation with you. I have to make 324 00:15:18,680 --> 00:15:21,240 Speaker 2: my calls. I'm like, no, I would really like to 325 00:15:21,280 --> 00:15:22,080 Speaker 2: go get brunch. 326 00:15:24,320 --> 00:15:25,040 Speaker 1: Is that instead? 327 00:15:25,160 --> 00:15:26,400 Speaker 3: I was like, as long as it's eggs first. 328 00:15:26,440 --> 00:15:26,920 Speaker 1: I'm just kidding. 329 00:15:29,440 --> 00:15:32,760 Speaker 2: Love an egg, though, how does one work out their 330 00:15:32,800 --> 00:15:35,680 Speaker 2: booty with a bad knee? Squats are bad for my 331 00:15:35,800 --> 00:15:37,960 Speaker 2: kneel injuries. 332 00:15:38,000 --> 00:15:39,800 Speaker 3: Take it from the gimp herself right now. 333 00:15:40,480 --> 00:15:42,480 Speaker 1: Like some of these questions are like right where you are. 334 00:15:42,720 --> 00:15:47,920 Speaker 5: On here, it's like you do me, so great question. 335 00:15:48,120 --> 00:15:50,240 Speaker 5: There are a ton of exercises that you can do 336 00:15:50,280 --> 00:15:52,480 Speaker 5: with a bad knee. Obviously depends on how bad your 337 00:15:52,560 --> 00:15:54,560 Speaker 5: knee is. Right if you have a full ac al tear, 338 00:15:54,640 --> 00:15:56,600 Speaker 5: you're gonna want to stay off of it. But no 339 00:15:56,600 --> 00:16:00,480 Speaker 5: matter what, you can do seated banded abductions, driving your 340 00:16:00,560 --> 00:16:00,960 Speaker 5: knees out. 341 00:16:00,960 --> 00:16:02,120 Speaker 3: Put a band right above your knees. 342 00:16:02,200 --> 00:16:05,480 Speaker 2: My most favorite, laus favorite move because you can do 343 00:16:05,520 --> 00:16:06,320 Speaker 2: it on your back yees. 344 00:16:06,720 --> 00:16:12,120 Speaker 3: So that's the way. So well, this is the thing. 345 00:16:12,200 --> 00:16:15,880 Speaker 5: Glue bridge incredible low impact on your knees. So any 346 00:16:15,920 --> 00:16:19,880 Speaker 5: sort of bridge movement. Add that band. You can go bilateral. 347 00:16:19,880 --> 00:16:22,080 Speaker 5: You can go unilateral so that means both legs one 348 00:16:22,240 --> 00:16:25,800 Speaker 5: single legged. You could do standard kickbacks. Put the band 349 00:16:25,840 --> 00:16:26,600 Speaker 5: above your knee. 350 00:16:27,000 --> 00:16:27,400 Speaker 1: Mm hmm. 351 00:16:28,120 --> 00:16:29,880 Speaker 5: If your knee is okay to be on all fours. 352 00:16:30,200 --> 00:16:33,400 Speaker 5: You got bird dogs, you got donkey kicks, you got hydrants, 353 00:16:33,520 --> 00:16:35,160 Speaker 5: you got forty five degree kickouts. 354 00:16:35,160 --> 00:16:36,160 Speaker 3: Girl, just hit me. 355 00:16:36,160 --> 00:16:38,600 Speaker 2: Up all I can't like that you're gonna hit her 356 00:16:38,720 --> 00:16:41,880 Speaker 2: up at Miss Jenna Willis MS j E N N. 357 00:16:41,920 --> 00:16:43,840 Speaker 1: A W I L L I S. 358 00:16:43,960 --> 00:16:44,560 Speaker 3: Yeah. Please. 359 00:16:45,000 --> 00:16:47,560 Speaker 2: Best thing for a postpart a mom that doesn't work 360 00:16:47,600 --> 00:16:49,240 Speaker 2: out but doesn't want the pooch. 361 00:16:49,880 --> 00:16:53,200 Speaker 5: You got a pouch, you gotta you gotta poof the 362 00:16:53,240 --> 00:16:55,440 Speaker 5: pooch with some exercise, baby. 363 00:16:55,560 --> 00:16:55,760 Speaker 4: Yeah. 364 00:16:55,760 --> 00:16:57,760 Speaker 3: Look, diet is a huge part of it. 365 00:16:58,240 --> 00:17:00,680 Speaker 5: If you're already eating clean and not seeing, you really 366 00:17:00,680 --> 00:17:03,280 Speaker 5: need to start building strength because strength is what's going 367 00:17:03,360 --> 00:17:05,679 Speaker 5: to tone your body, babe. And I know that's not 368 00:17:05,680 --> 00:17:08,240 Speaker 5: what you want to hear, but start small. Literally, start 369 00:17:08,240 --> 00:17:12,359 Speaker 5: five minutes a day, full body movements. I walk is great, 370 00:17:12,520 --> 00:17:14,199 Speaker 5: but you really want to start to tone. 371 00:17:14,320 --> 00:17:17,639 Speaker 2: I also want to comment on this because every body 372 00:17:17,680 --> 00:17:24,600 Speaker 2: is different. Every woman handles pregnancy differently, and postpartum is 373 00:17:25,760 --> 00:17:28,760 Speaker 2: a really intense time because you're also dealing with hormones. 374 00:17:28,960 --> 00:17:34,360 Speaker 2: Your your body has stretched, moved, organs have been placed 375 00:17:34,400 --> 00:17:38,600 Speaker 2: in different directions totally. So I think, first and foremost, 376 00:17:38,800 --> 00:17:42,240 Speaker 2: when you look at your little pooch because you just 377 00:17:42,320 --> 00:17:45,520 Speaker 2: had a baby, you look at that and you think 378 00:17:45,600 --> 00:17:49,359 Speaker 2: your body because what it just did is a miracle. 379 00:17:49,640 --> 00:17:50,040 Speaker 1: I love that. 380 00:17:50,119 --> 00:17:53,840 Speaker 2: So easy on yourself and know that you there are 381 00:17:53,920 --> 00:17:56,320 Speaker 2: ways to get rid of it, but at the same time, 382 00:17:56,400 --> 00:17:57,040 Speaker 2: embrace it. 383 00:17:57,680 --> 00:17:59,520 Speaker 1: That is a that is a miracle. 384 00:18:00,160 --> 00:18:02,560 Speaker 2: Your body just did what it did and it could 385 00:18:02,560 --> 00:18:05,760 Speaker 2: take you a year minimum to get rid of it. 386 00:18:05,800 --> 00:18:08,160 Speaker 2: And I don't want that to be something that you go, 387 00:18:08,240 --> 00:18:11,920 Speaker 2: oh my gosh, but more of like, Okay, I'm gonna 388 00:18:11,920 --> 00:18:15,119 Speaker 2: give myself grace with this, and I think your diet 389 00:18:15,400 --> 00:18:18,240 Speaker 2: is definitely going to come into play. But you also 390 00:18:18,320 --> 00:18:20,320 Speaker 2: have to remember there are tears that can happen with 391 00:18:20,400 --> 00:18:24,000 Speaker 2: the muscles like my stomach right now. People say like, 392 00:18:24,359 --> 00:18:27,359 Speaker 2: your bounce back has been great with both kids, and 393 00:18:27,359 --> 00:18:30,159 Speaker 2: I'm very fortunate for that, and that is nothing but genetics. 394 00:18:30,400 --> 00:18:33,600 Speaker 2: When I move a certain way, m hm, that skin 395 00:18:33,720 --> 00:18:36,160 Speaker 2: looks like grandmother Willow's face, not a clip. 396 00:18:36,080 --> 00:18:39,159 Speaker 1: But really it's a grape skin. I look down and 397 00:18:39,160 --> 00:18:40,520 Speaker 1: we go, oh, oh my god. 398 00:18:40,880 --> 00:18:43,280 Speaker 2: Yeah, and it does it even when I do like 399 00:18:44,000 --> 00:18:46,040 Speaker 2: the slightest movement. 400 00:18:46,480 --> 00:18:47,680 Speaker 1: So everybody's body. 401 00:18:47,720 --> 00:18:49,919 Speaker 2: You're gonna look at yourself after pregnancy and go, you know, 402 00:18:49,960 --> 00:18:51,840 Speaker 2: I don't love this, And that's why I want you 403 00:18:51,880 --> 00:18:53,160 Speaker 2: to take a minute to be thankful. 404 00:18:53,680 --> 00:18:56,080 Speaker 1: But the things that you and. 405 00:18:56,000 --> 00:18:59,720 Speaker 2: I did after we were subtle, because it's really hard 406 00:19:00,119 --> 00:19:02,080 Speaker 2: taking care of a baby. I don't know if you're breastfeeding, 407 00:19:02,080 --> 00:19:04,560 Speaker 2: but you're feeding your baby and that's you're sitting. You 408 00:19:04,720 --> 00:19:06,600 Speaker 2: got bottle in the mouth, boob in the mouth, whatever 409 00:19:06,640 --> 00:19:08,320 Speaker 2: it is, it's a lot of fucking work. 410 00:19:08,359 --> 00:19:08,560 Speaker 4: Oh. 411 00:19:08,640 --> 00:19:11,439 Speaker 5: I mean also, look, ab separation is real, yeah, and 412 00:19:11,520 --> 00:19:13,520 Speaker 5: if you have not been cleared by a doctor yet, 413 00:19:13,760 --> 00:19:17,080 Speaker 5: you know, absolutely wait until that has happened. And making 414 00:19:17,080 --> 00:19:20,120 Speaker 5: sure that you are engaging your core through all movements 415 00:19:20,359 --> 00:19:24,879 Speaker 5: is so key and a lot of women don't do 416 00:19:25,040 --> 00:19:28,679 Speaker 5: that and don't think about how important that is. So 417 00:19:28,720 --> 00:19:30,280 Speaker 5: that's something as well. And one other thing that I 418 00:19:30,320 --> 00:19:32,159 Speaker 5: will say, Law is like your your bounce back is 419 00:19:32,400 --> 00:19:35,480 Speaker 5: absolutely you have incredible genetics, there's no denying that. But 420 00:19:35,560 --> 00:19:37,600 Speaker 5: also you've put in the work for years with me. 421 00:19:37,880 --> 00:19:39,920 Speaker 1: Well thanks, and that pays off, right. 422 00:19:40,000 --> 00:19:41,360 Speaker 3: So that's also something that I like to say. 423 00:19:41,359 --> 00:19:42,560 Speaker 5: And I don't even know if this was a question, 424 00:19:42,600 --> 00:19:44,439 Speaker 5: but like if you've ever been on a fitness journey 425 00:19:44,480 --> 00:19:46,760 Speaker 5: and you have some hiccups in life and you think 426 00:19:46,800 --> 00:19:49,719 Speaker 5: all hell has broken loose, the truth is it's just 427 00:19:49,760 --> 00:19:52,119 Speaker 5: like riding a bike, and it's all about how you 428 00:19:52,160 --> 00:19:54,399 Speaker 5: get back up. So don't sit there and say my 429 00:19:54,440 --> 00:19:57,040 Speaker 5: life is over. I missed a week. The truth is, 430 00:19:58,560 --> 00:20:00,280 Speaker 5: as soon as you get back up, your b body's 431 00:20:00,280 --> 00:20:01,199 Speaker 5: there waiting for you. 432 00:20:01,960 --> 00:20:03,600 Speaker 3: And get back up. 433 00:20:03,640 --> 00:20:06,120 Speaker 5: It's so true though, right And the sooner you get 434 00:20:06,160 --> 00:20:08,600 Speaker 5: back up, the sooner that first step happens to where 435 00:20:08,640 --> 00:20:11,359 Speaker 5: that change and that transformation is beginning again. 436 00:20:11,800 --> 00:20:15,960 Speaker 2: No, you're absolutely correct. Your your body has memory totally. 437 00:20:16,080 --> 00:20:18,280 Speaker 2: It's gonna remember the moment that you start. 438 00:20:18,840 --> 00:20:19,399 Speaker 1: And I get it. 439 00:20:19,440 --> 00:20:22,200 Speaker 2: A lot of people actually are struggling, struggling with being 440 00:20:22,240 --> 00:20:26,320 Speaker 2: motivated to start. Yeah, So I think that goes back 441 00:20:26,359 --> 00:20:30,360 Speaker 2: to you saying start small, something that you can maintain 442 00:20:31,000 --> 00:20:35,320 Speaker 2: as yes, because it is the hardest thing to do. 443 00:20:35,359 --> 00:20:37,320 Speaker 2: When you and I start back up again, I'm like, 444 00:20:37,560 --> 00:20:38,760 Speaker 2: I so want to cancel. 445 00:20:40,840 --> 00:20:42,560 Speaker 6: Sh'll walk in the house and be like, Donna is 446 00:20:42,600 --> 00:20:44,200 Speaker 6: coming and I so want to can. 447 00:20:44,200 --> 00:20:46,679 Speaker 1: Can I say just text her and say want to 448 00:20:46,720 --> 00:20:49,199 Speaker 1: just like have coffee? And then what do I say? 449 00:20:49,240 --> 00:20:52,720 Speaker 5: I'm like coffee and a workout, yeah, And she's like okay, 450 00:20:52,880 --> 00:20:55,800 Speaker 5: but the accountability, Can I say something? And this is 451 00:20:55,840 --> 00:20:58,920 Speaker 5: also another great cue for someone who is struggling to motivate. 452 00:20:59,320 --> 00:21:02,520 Speaker 5: You say it every time, not every time, but almost 453 00:21:02,560 --> 00:21:04,560 Speaker 5: every time. Do you know what you say when we 454 00:21:04,600 --> 00:21:07,359 Speaker 5: finish our workouts? What I feel so much better? 455 00:21:07,560 --> 00:21:08,399 Speaker 4: Yeah? 456 00:21:08,520 --> 00:21:11,920 Speaker 5: If you can remember how you feel right after the 457 00:21:11,960 --> 00:21:13,160 Speaker 5: work I'm not talking about Darren Darrean. 458 00:21:13,200 --> 00:21:14,800 Speaker 3: You're gonna hate me, right, okay? 459 00:21:14,880 --> 00:21:15,040 Speaker 1: Yeah? 460 00:21:15,359 --> 00:21:20,560 Speaker 3: Yeah? Like, oh hell, I get cursed at everything. 461 00:21:21,160 --> 00:21:23,280 Speaker 5: We try to barter here, like, okay, so we just 462 00:21:23,320 --> 00:21:25,679 Speaker 5: have to do five of these, not ten? Right, But 463 00:21:26,040 --> 00:21:29,080 Speaker 5: is the moment you're done with that workout, take a 464 00:21:29,119 --> 00:21:31,360 Speaker 5: moment and reward yourself or remember. 465 00:21:31,000 --> 00:21:33,760 Speaker 3: How you feel, because that is life changing. 466 00:21:33,960 --> 00:21:38,080 Speaker 2: Yeah, the feeling of just feeling tight. Yeah, Titan accomplished, 467 00:21:38,320 --> 00:21:43,240 Speaker 2: of course. Right, Yeah, this mama wants to know. Almost 468 00:21:43,320 --> 00:21:46,800 Speaker 2: in my third trimester with first baby. Yea REX for 469 00:21:46,920 --> 00:21:49,360 Speaker 2: pregnancy safe exercises and stretches. 470 00:21:49,960 --> 00:21:50,720 Speaker 3: I love this. 471 00:21:50,920 --> 00:21:53,959 Speaker 2: Oh okay, she bumping, Oh she'd be bumping. 472 00:21:55,520 --> 00:21:57,200 Speaker 1: You can barely sit down? 473 00:21:58,920 --> 00:22:03,439 Speaker 5: Okay, so so obviously right again if you were have 474 00:22:03,520 --> 00:22:05,679 Speaker 5: you been exercising leading up to this moment or not, 475 00:22:05,800 --> 00:22:07,959 Speaker 5: because what I recommend is going to be very different. 476 00:22:08,400 --> 00:22:11,560 Speaker 5: Some exercises that are safe no matter if you've been 477 00:22:11,560 --> 00:22:12,480 Speaker 5: exercising or not. 478 00:22:13,040 --> 00:22:13,320 Speaker 3: Lying. 479 00:22:13,720 --> 00:22:18,840 Speaker 5: Side leg raises are fantastic. Bird dogs are incredible. That's 480 00:22:18,840 --> 00:22:20,600 Speaker 5: when you're on all fours. I hope you look these 481 00:22:20,680 --> 00:22:22,240 Speaker 5: up so you know what I'm talking about. You're not 482 00:22:22,280 --> 00:22:23,360 Speaker 5: just go looking at birds. 483 00:22:27,359 --> 00:22:30,320 Speaker 3: Yeah I love a raven. 484 00:22:31,520 --> 00:22:38,280 Speaker 5: So actually, bird dogs again. Standard banded abductions are fantastic. 485 00:22:38,320 --> 00:22:40,359 Speaker 5: One of your favorite squat banded abduction. You can go 486 00:22:40,480 --> 00:22:46,200 Speaker 5: squat into a sumo squat, sumo tricep extensions, a curl 487 00:22:46,280 --> 00:22:49,399 Speaker 5: to a kickback. I mean, I have so many that 488 00:22:49,480 --> 00:22:53,320 Speaker 5: are safe. The most important things to remember is you 489 00:22:53,359 --> 00:22:55,760 Speaker 5: don't obviously no laying on your stomach, being on your 490 00:22:55,800 --> 00:22:58,879 Speaker 5: back for long periods of time no go. And a 491 00:22:58,880 --> 00:23:01,560 Speaker 5: lot of people at this point feel so single leg 492 00:23:01,640 --> 00:23:05,720 Speaker 5: exercises I normally don't love to do because you want 493 00:23:05,720 --> 00:23:07,159 Speaker 5: to have the support of both your legs on the 494 00:23:07,160 --> 00:23:10,320 Speaker 5: ground right and any sort of pressure or extending or 495 00:23:10,359 --> 00:23:13,760 Speaker 5: twisting over the core is also a no go. Some 496 00:23:13,800 --> 00:23:16,560 Speaker 5: of my favorite stretches are cat cows and child's pose. 497 00:23:17,040 --> 00:23:19,920 Speaker 1: Oh I love a good child's pose. Yeah. 498 00:23:19,960 --> 00:23:23,479 Speaker 2: So with my pregnancy with Ocean, I was put on 499 00:23:23,680 --> 00:23:25,080 Speaker 2: couch rest is what I call it. 500 00:23:25,160 --> 00:23:26,399 Speaker 1: You know, you were move around. 501 00:23:26,920 --> 00:23:29,200 Speaker 2: There was absolutely no working out at twenty weeks yep, 502 00:23:29,640 --> 00:23:31,520 Speaker 2: was so sa I made it a little bit longer. 503 00:23:31,560 --> 00:23:34,119 Speaker 2: But then if you remember, I was then having a 504 00:23:34,160 --> 00:23:36,840 Speaker 2: hard time even standing without feeling like I was going 505 00:23:36,920 --> 00:23:39,080 Speaker 2: to pass out. But I will say, if you're you're 506 00:23:39,119 --> 00:23:41,160 Speaker 2: pregnant and you're cleared by your doctor that you can 507 00:23:41,200 --> 00:23:46,520 Speaker 2: work out, I would do it because your body once 508 00:23:46,600 --> 00:23:49,680 Speaker 2: you have your baby, the moment if you choose to 509 00:23:49,720 --> 00:23:53,240 Speaker 2: have an epidural, the moment that wears off, you feel 510 00:23:53,280 --> 00:23:57,199 Speaker 2: like your body has just been through five days of 511 00:23:57,280 --> 00:24:02,919 Speaker 2: strength training no break. It is exhausting. And I feel 512 00:24:03,000 --> 00:24:07,639 Speaker 2: like because I worked out consistently, consistently before the pregnancies 513 00:24:07,680 --> 00:24:09,920 Speaker 2: and then worked out as much as I could until 514 00:24:09,960 --> 00:24:12,679 Speaker 2: the doctor told me to stop, Yeah, it prepped me 515 00:24:13,240 --> 00:24:14,359 Speaker 2: for labor and. 516 00:24:14,359 --> 00:24:17,920 Speaker 5: Birth and also your bounce back body. Cool that part, 517 00:24:18,000 --> 00:24:18,520 Speaker 5: you know what I mean? 518 00:24:18,600 --> 00:24:18,800 Speaker 4: Yeah? 519 00:24:18,800 --> 00:24:20,880 Speaker 5: And who we were talking about it the other day 520 00:24:21,040 --> 00:24:23,760 Speaker 5: of someone giving birth and you're like, I hope they 521 00:24:23,760 --> 00:24:26,280 Speaker 5: have the strength in their legs. Remember, because you were 522 00:24:26,400 --> 00:24:28,120 Speaker 5: just like I. 523 00:24:28,160 --> 00:24:29,639 Speaker 1: They wanted to train with you. 524 00:24:29,680 --> 00:24:32,440 Speaker 2: They said, I'm expecting a baby in a few months, 525 00:24:32,440 --> 00:24:35,680 Speaker 2: and they said that's great. You know, I hope that 526 00:24:35,760 --> 00:24:39,480 Speaker 2: she has the strength in her legs because the amount 527 00:24:39,600 --> 00:24:42,840 Speaker 2: of pushing that you're doing it's wild. Yeah, the best 528 00:24:42,880 --> 00:24:45,040 Speaker 2: time of my fucking life, all these pregnancy ones. 529 00:24:45,520 --> 00:24:48,040 Speaker 1: I was so happy, I know. 530 00:24:48,000 --> 00:24:49,480 Speaker 2: Which is why I chose the picture of you and 531 00:24:49,520 --> 00:24:51,640 Speaker 2: I when I was pregnant when we were working out. 532 00:24:51,680 --> 00:24:52,119 Speaker 3: I love it. 533 00:24:52,640 --> 00:24:55,080 Speaker 2: This person's probably being a dick, but I thought it 534 00:24:55,119 --> 00:24:57,680 Speaker 2: was funny that's sexual because they wrote in a bunch 535 00:24:57,880 --> 00:25:01,639 Speaker 2: all sex. Okay, let's hear it, hoping that sexual and 536 00:25:01,640 --> 00:25:05,320 Speaker 2: it's a guy with his fucking dog. 537 00:25:06,480 --> 00:25:08,280 Speaker 4: Best sexual and he's a good guy. 538 00:25:08,400 --> 00:25:10,200 Speaker 1: Position to burn calories? 539 00:25:10,640 --> 00:25:13,720 Speaker 3: I mean, is this a personal question or a professional question? 540 00:25:15,400 --> 00:25:17,240 Speaker 1: Who do you want the personal answer? 541 00:25:17,840 --> 00:25:20,720 Speaker 3: Would you like sir? Would you like the personal answer? 542 00:25:20,840 --> 00:25:23,920 Speaker 3: The professional straight into camera? Okay? 543 00:25:23,920 --> 00:25:26,520 Speaker 5: If you if you really want to answer, pick the 544 00:25:26,600 --> 00:25:32,600 Speaker 5: damn girl up and do a workout, any dude for 545 00:25:32,680 --> 00:25:35,400 Speaker 5: the fact that a dude asked, Okay, yes, there you go. 546 00:25:35,440 --> 00:25:38,800 Speaker 3: Look a look at those shoulders being Oh my god, damn. 547 00:25:40,000 --> 00:25:42,400 Speaker 1: Love for girls. 548 00:25:42,800 --> 00:25:45,080 Speaker 5: If you want to get in that squat position, you 549 00:25:45,119 --> 00:25:50,959 Speaker 5: know what I mean, use those legs at any standing position. 550 00:25:51,000 --> 00:25:53,360 Speaker 5: You're going to burn more calories than just laying there. 551 00:25:53,400 --> 00:25:54,119 Speaker 5: Like a dead fish. 552 00:25:54,200 --> 00:25:55,320 Speaker 3: All right, I. 553 00:25:57,720 --> 00:25:59,440 Speaker 4: Wouldn't. I mean if she's pregnant. 554 00:25:59,800 --> 00:26:01,960 Speaker 3: Well yeah, yeah, come on, well now we're doing a 555 00:26:01,960 --> 00:26:02,920 Speaker 3: combo bladder here. 556 00:26:03,040 --> 00:26:06,800 Speaker 2: Okay, this person, and I'm looking this up as you answer. 557 00:26:06,960 --> 00:26:10,679 Speaker 2: Please thoughts on Yerba Mate magic tea for weight loss 558 00:26:11,040 --> 00:26:12,760 Speaker 2: combined with exercise. 559 00:26:13,520 --> 00:26:15,800 Speaker 5: Oh well, that's something that you're gonna have to look 560 00:26:15,840 --> 00:26:17,240 Speaker 5: up for both of us because I'm not. 561 00:26:17,240 --> 00:26:18,000 Speaker 3: Well versed in. 562 00:26:18,880 --> 00:26:23,000 Speaker 5: Okay, So this is I just I know is a 563 00:26:23,080 --> 00:26:28,320 Speaker 5: natural caffeine. I know caffeine's limited obviously through pregnancy. Okay, 564 00:26:28,440 --> 00:26:32,040 Speaker 5: so I'm not sure on how much Yerba Mate has 565 00:26:32,680 --> 00:26:36,879 Speaker 5: in caffeine and if it's safer not, is my honest answer. 566 00:26:37,400 --> 00:26:39,399 Speaker 2: I mean it looks like it's a supplement that you 567 00:26:39,440 --> 00:26:41,000 Speaker 2: put into your water. 568 00:26:41,200 --> 00:26:43,960 Speaker 3: Like just like a pill, but it's there's caffeine in it. 569 00:26:44,520 --> 00:26:45,040 Speaker 1: Yeah. Yeah. 570 00:26:45,080 --> 00:26:48,919 Speaker 2: And then fiber blend prebiotic plus probiotic and it has 571 00:26:49,480 --> 00:26:50,080 Speaker 2: cha Cory. 572 00:26:50,600 --> 00:26:51,520 Speaker 1: I'm gonna botch these. 573 00:26:51,560 --> 00:26:53,400 Speaker 2: Please don't write in and tell me I'm a dumbass, 574 00:26:53,440 --> 00:26:59,719 Speaker 2: because noted already now Innelin Apple Fiber, citrus hectin, and 575 00:26:59,760 --> 00:27:04,080 Speaker 2: p fiber p e A. So when when I saw 576 00:27:04,119 --> 00:27:05,480 Speaker 2: this at first, I was like, I wonder if it 577 00:27:05,520 --> 00:27:09,600 Speaker 2: has Senna in it. No, I'm not seeing any Senna, 578 00:27:09,680 --> 00:27:13,000 Speaker 2: but who knows if this is actually the one that 579 00:27:13,880 --> 00:27:17,040 Speaker 2: I'm not some saying any Senna. And I highly recommend 580 00:27:17,240 --> 00:27:22,119 Speaker 2: everyone stays so far away any type of tea that 581 00:27:22,280 --> 00:27:25,760 Speaker 2: claims that it's going to like clean you out to 582 00:27:25,840 --> 00:27:30,800 Speaker 2: lose weight Senna. That's the one that I literally shit myself. 583 00:27:33,840 --> 00:27:37,280 Speaker 2: And it was the most I have no problem being. 584 00:27:37,560 --> 00:27:39,360 Speaker 3: About tomorrow after the Bears. 585 00:27:39,600 --> 00:27:42,240 Speaker 2: No, it actually was like a really big deal that, 586 00:27:42,400 --> 00:27:45,760 Speaker 2: like the amount of pain that people were experiencing in 587 00:27:45,800 --> 00:27:48,399 Speaker 2: their abdomen was not okay. 588 00:27:48,440 --> 00:27:49,959 Speaker 1: And I experienced this. It happened. 589 00:27:50,080 --> 00:27:52,399 Speaker 2: I was with Schwartz. I didn't ship in front of shorts. 590 00:27:53,000 --> 00:27:54,199 Speaker 2: When I came home, I wonder, you. 591 00:27:54,200 --> 00:27:54,680 Speaker 4: Guys are so. 592 00:27:56,560 --> 00:27:58,000 Speaker 1: I was fucked us? 593 00:27:58,040 --> 00:27:59,040 Speaker 3: But I wipe my own ass. 594 00:27:59,680 --> 00:28:02,719 Speaker 2: It's a tea powder three and one super drink, clean energy, 595 00:28:02,800 --> 00:28:09,280 Speaker 2: brain fog buster, gut health powder, so paired that paired 596 00:28:09,320 --> 00:28:13,080 Speaker 2: with exercise, I mean, I don't see anything wrong with that. 597 00:28:13,160 --> 00:28:15,879 Speaker 5: No, My honest answer is, you know, I would like 598 00:28:15,920 --> 00:28:17,960 Speaker 5: to look into that a little bit more personally before 599 00:28:18,000 --> 00:28:20,280 Speaker 5: I give a full answer, But I love it. 600 00:28:20,359 --> 00:28:21,600 Speaker 3: Exercise is great. 601 00:28:21,400 --> 00:28:23,159 Speaker 1: And me saying it looks fine to me. 602 00:28:23,359 --> 00:28:25,359 Speaker 2: I have, in no way, shape or form been to 603 00:28:25,400 --> 00:28:27,560 Speaker 2: school for this, Yeah, been with an expert on this. 604 00:28:27,640 --> 00:28:29,359 Speaker 1: I'm just reading it and being like, yeah, sure what. 605 00:28:29,400 --> 00:28:30,720 Speaker 4: I wouldn't take your word for it. 606 00:28:30,840 --> 00:28:34,240 Speaker 2: I mean it's flavored peach, makeo. It sounds fucking awesome. 607 00:28:34,880 --> 00:28:35,320 Speaker 1: Ring up. 608 00:28:36,200 --> 00:28:40,640 Speaker 2: What vitamins, protein, powder, and supplements do you recommend? 609 00:28:41,120 --> 00:28:41,239 Speaker 3: So? 610 00:28:42,040 --> 00:28:45,960 Speaker 5: I think whenever you can get any sort of nutrient 611 00:28:45,960 --> 00:28:50,520 Speaker 5: through whole foods, you're doing yourself a better service. Okay, right, 612 00:28:50,640 --> 00:28:54,760 Speaker 5: So post of vitamins, supplements, everything that we take is 613 00:28:54,760 --> 00:28:56,240 Speaker 5: because we're not getting enough in our. 614 00:28:56,200 --> 00:28:56,920 Speaker 3: Day to day food. 615 00:28:57,640 --> 00:28:58,000 Speaker 1: Okay. 616 00:28:58,880 --> 00:29:03,600 Speaker 5: So if you focus on getting whole foods that are 617 00:29:03,720 --> 00:29:06,280 Speaker 5: nutrient dense a lot of times, you're going to find 618 00:29:06,320 --> 00:29:07,480 Speaker 5: that you don't need supplements. 619 00:29:07,960 --> 00:29:12,200 Speaker 3: Ones that I do think are great turmeric, right, love it. 620 00:29:12,240 --> 00:29:16,160 Speaker 5: Magnesium, those are like some of my favorites. If you 621 00:29:16,160 --> 00:29:17,920 Speaker 5: don't eat a lot of protein, you will want to 622 00:29:17,960 --> 00:29:21,720 Speaker 5: take an iron supplement, okay, right, and making sure that 623 00:29:21,760 --> 00:29:27,960 Speaker 5: you do. Bone broth is a phenomenal supplement, phenomenal, and. 624 00:29:27,960 --> 00:29:31,960 Speaker 2: Beer capsules, beef liver caps I may have to get 625 00:29:32,000 --> 00:29:32,240 Speaker 2: on that. 626 00:29:32,440 --> 00:29:33,240 Speaker 3: They're so good. 627 00:29:33,320 --> 00:29:36,120 Speaker 1: I started taking this. 628 00:29:38,560 --> 00:29:38,840 Speaker 4: Pill. 629 00:29:38,920 --> 00:29:42,600 Speaker 2: I guess it's a supplement because I started getting pain 630 00:29:42,640 --> 00:29:44,479 Speaker 2: in this finger and I was it felt like I 631 00:29:44,520 --> 00:29:46,640 Speaker 2: slept on it wrong. And now I'm realizing because it 632 00:29:46,640 --> 00:29:48,720 Speaker 2: gets stiff that I think I have. 633 00:29:48,920 --> 00:29:50,240 Speaker 1: I think I'm getting arthritis. 634 00:29:50,320 --> 00:29:52,040 Speaker 3: So you could also have You could also have a 635 00:29:52,040 --> 00:29:53,080 Speaker 3: blood flow issue. 636 00:29:53,280 --> 00:29:54,800 Speaker 5: And a lot of times when you have a blood 637 00:29:54,800 --> 00:29:58,160 Speaker 5: flow issue, it's actually coming from your cervical spine. So 638 00:29:58,200 --> 00:30:00,479 Speaker 5: there could be a lack of blood flow happen, and 639 00:30:00,520 --> 00:30:02,520 Speaker 5: you might just have a nerve thing going on. So 640 00:30:02,600 --> 00:30:06,520 Speaker 5: let me read this to you, because totally it can 641 00:30:06,520 --> 00:30:10,000 Speaker 5: be like literally, there's you call a micro trauma. It 642 00:30:10,000 --> 00:30:12,080 Speaker 5: can be due to the way you sit, the way 643 00:30:12,080 --> 00:30:14,880 Speaker 5: you sleep every single day, and in time that starts 644 00:30:14,880 --> 00:30:17,640 Speaker 5: to build up. Okay, So like there's certain ways that 645 00:30:17,680 --> 00:30:19,720 Speaker 5: you want to sit, there're certain ways that you actually 646 00:30:19,760 --> 00:30:20,440 Speaker 5: want to sleep. 647 00:30:20,520 --> 00:30:22,000 Speaker 3: Yeah, that adjustment is so well. 648 00:30:22,000 --> 00:30:23,800 Speaker 1: I brought a backband. It's crazy. 649 00:30:23,840 --> 00:30:25,880 Speaker 5: The way you get in and out of your car 650 00:30:26,120 --> 00:30:27,840 Speaker 5: makes the world of a difference. There's things that we 651 00:30:27,960 --> 00:30:29,720 Speaker 5: the way that yeah, like people are at their desks 652 00:30:29,720 --> 00:30:31,960 Speaker 5: all day, right, you need to counter these little movements 653 00:30:32,120 --> 00:30:33,520 Speaker 5: and just from being like this all day. 654 00:30:33,680 --> 00:30:35,960 Speaker 3: You could easily get lack of blood float. 655 00:30:35,800 --> 00:30:37,960 Speaker 5: Pinch a nerve or something, and you're losing circulation to 656 00:30:38,000 --> 00:30:39,560 Speaker 5: your finger, and that's why it's feeling stiff. 657 00:30:39,760 --> 00:30:42,640 Speaker 1: Well, listen to what's in this yeahs defend Okay. 658 00:30:43,200 --> 00:30:48,800 Speaker 2: It's got glucosamine mm hmm, chondroitin plus MSN hyaluronic acid, 659 00:30:49,040 --> 00:30:53,080 Speaker 2: bosuelia omega three tumeric collagen, and. 660 00:30:53,440 --> 00:30:56,160 Speaker 1: L methione okay, methoine name. 661 00:30:56,440 --> 00:30:59,200 Speaker 2: I don't know, I'll post. This is a big fucking 662 00:30:59,360 --> 00:31:02,400 Speaker 2: hard work. All I know is I googled each one 663 00:31:02,440 --> 00:31:04,600 Speaker 2: and it was like joint, joint, joint, and I found 664 00:31:04,640 --> 00:31:07,560 Speaker 2: this all in one supplement on have you been finding 665 00:31:07,600 --> 00:31:08,080 Speaker 2: it helps? 666 00:31:08,200 --> 00:31:08,480 Speaker 4: Yes? 667 00:31:08,520 --> 00:31:11,400 Speaker 2: When I miss it's four it's four capsules a day. 668 00:31:11,440 --> 00:31:13,960 Speaker 2: And when I miss, yeah, I noticed that there's like 669 00:31:14,360 --> 00:31:15,680 Speaker 2: an issue again. 670 00:31:16,080 --> 00:31:17,680 Speaker 3: So it's helping with blood flow. 671 00:31:18,320 --> 00:31:22,080 Speaker 2: Okay, yeah, do you think it's also with the glucosamine 672 00:31:22,120 --> 00:31:23,920 Speaker 2: maybe like oiling up my joints a bit. 673 00:31:24,000 --> 00:31:26,440 Speaker 1: It's kind of like WD forty five totally. 674 00:31:26,560 --> 00:31:28,040 Speaker 3: And I don't I don't think. 675 00:31:28,240 --> 00:31:29,680 Speaker 5: I don't want anyone to listen to this and be 676 00:31:29,720 --> 00:31:31,640 Speaker 5: like she said, never take a supplement, you know. I 677 00:31:31,800 --> 00:31:34,000 Speaker 5: don't think there's anything wrong with supplements. And I also 678 00:31:34,040 --> 00:31:37,320 Speaker 5: think even creating gets a really bad rep and taken 679 00:31:37,320 --> 00:31:39,280 Speaker 5: in the right ways, can be great for women. 680 00:31:39,440 --> 00:31:40,120 Speaker 3: Believe it or not. 681 00:31:40,720 --> 00:31:42,120 Speaker 1: All right, I'll take your word for it. 682 00:31:42,200 --> 00:31:44,640 Speaker 2: Yeah, because people like to do like a like to 683 00:31:44,680 --> 00:31:47,400 Speaker 2: do like a shake, like a protein shake before they 684 00:31:47,440 --> 00:31:49,520 Speaker 2: wait before they work out, and then. 685 00:31:49,480 --> 00:31:51,200 Speaker 4: Like another one after they work out. 686 00:31:51,320 --> 00:31:53,640 Speaker 5: Yeah, so you guys are ready for this workout? Yeah, 687 00:31:53,680 --> 00:31:55,280 Speaker 5: but you're ready for this. As long as you get 688 00:31:55,280 --> 00:31:57,520 Speaker 5: protein within twenty four hours, you're fine. 689 00:31:57,560 --> 00:31:58,800 Speaker 3: You're fine. Yeah. 690 00:31:58,840 --> 00:32:01,360 Speaker 5: So it's see, I'm I'm busting the myth of like 691 00:32:01,400 --> 00:32:04,600 Speaker 5: you have to have it an hour after. As long 692 00:32:04,640 --> 00:32:07,240 Speaker 5: as you get it within twenty four hours, you're good. 693 00:32:07,280 --> 00:32:09,400 Speaker 5: Now do you want to wait twenty four hours? 694 00:32:09,400 --> 00:32:09,440 Speaker 1: No? 695 00:32:09,960 --> 00:32:13,000 Speaker 2: But I know most people writing in they don't want 696 00:32:13,200 --> 00:32:16,400 Speaker 2: to be bought. They're not wanting to be bodybuilders. You know, 697 00:32:16,520 --> 00:32:19,240 Speaker 2: when you think it's not about these people in the 698 00:32:19,360 --> 00:32:24,760 Speaker 2: gym with like those eighties uh like muscle string muscles. Yes, 699 00:32:24,840 --> 00:32:29,520 Speaker 2: and they're like, yeah, it's like, I'm just trying to 700 00:32:29,600 --> 00:32:32,040 Speaker 2: get to the fucking speak of speaking of I will 701 00:32:32,080 --> 00:32:33,480 Speaker 2: say there is one supplement I'm so sorry. 702 00:32:33,480 --> 00:32:36,080 Speaker 5: I don't know how I passed over this collagen that 703 00:32:36,080 --> 00:32:37,880 Speaker 5: that I put in my coffee daily. 704 00:32:38,120 --> 00:32:40,080 Speaker 3: So I've like, I'm not any supplements. I just put 705 00:32:40,080 --> 00:32:41,760 Speaker 3: my foot in my mouth. But I got to call 706 00:32:41,800 --> 00:32:42,360 Speaker 3: myself out. 707 00:32:42,640 --> 00:32:45,440 Speaker 5: Knowlogen's great, and it's also great for your hair, skin 708 00:32:45,520 --> 00:32:48,040 Speaker 5: and nails. Yes, but again, I know I want to 709 00:32:48,080 --> 00:32:49,680 Speaker 5: go back to and I'm not going to plug any 710 00:32:49,680 --> 00:32:52,360 Speaker 5: brands here because I you know, that's not the point 711 00:32:52,360 --> 00:32:56,480 Speaker 5: of this. But where you get your supplements from is 712 00:32:56,560 --> 00:33:01,160 Speaker 5: so important. There are different levels tears to every single 713 00:33:01,160 --> 00:33:04,280 Speaker 5: supplement you're taking, So make sure you check the root 714 00:33:04,320 --> 00:33:07,320 Speaker 5: of your supplements that they are you are getting the 715 00:33:07,360 --> 00:33:11,200 Speaker 5: most out of whatever you're putting into bod into your body, 716 00:33:11,200 --> 00:33:14,280 Speaker 5: because if not, it's a complete waste. 717 00:33:14,720 --> 00:33:15,000 Speaker 1: Okay. 718 00:33:15,040 --> 00:33:18,320 Speaker 5: So, like there's different levels of magnesium. There's site trait 719 00:33:18,640 --> 00:33:24,520 Speaker 5: oxide and keylated. If you're not getting keylated magnesium, you 720 00:33:24,600 --> 00:33:28,280 Speaker 5: may as well not be taking it, Okay, I believe, 721 00:33:28,320 --> 00:33:29,360 Speaker 5: and I don't want to butcher. 722 00:33:29,440 --> 00:33:30,640 Speaker 1: So it's more specific. 723 00:33:31,200 --> 00:33:33,000 Speaker 3: Your body just metabolizes you better. 724 00:33:34,800 --> 00:33:37,960 Speaker 5: So, like there's a type of magnesium ak the one 725 00:33:37,960 --> 00:33:40,240 Speaker 5: that's in calm, and your body can metabolize about thirty 726 00:33:40,240 --> 00:33:42,320 Speaker 5: five percent of that, so it's better than nothing at all. 727 00:33:42,600 --> 00:33:45,000 Speaker 3: Okay, but it actually loosened your belts. 728 00:33:45,600 --> 00:33:47,800 Speaker 5: So if you're taking calm and you're finding yourself shitting 729 00:33:47,800 --> 00:33:48,680 Speaker 5: yourself in the middle of the. 730 00:33:48,720 --> 00:33:52,960 Speaker 3: Night, now you know why. Now you know why came here. 731 00:33:53,720 --> 00:33:56,160 Speaker 2: So I want to ask you, because a lot of 732 00:33:56,200 --> 00:34:01,400 Speaker 2: people ask this as well, how many staff should someone 733 00:34:01,520 --> 00:34:03,480 Speaker 2: take each day? 734 00:34:03,680 --> 00:34:03,800 Speaker 4: Like? 735 00:34:03,840 --> 00:34:05,840 Speaker 1: What is if you look at. 736 00:34:05,760 --> 00:34:07,440 Speaker 2: Your phone and it's like you've taken X amount of 737 00:34:07,440 --> 00:34:10,000 Speaker 2: steps per day? How many should someone say I got 738 00:34:10,040 --> 00:34:12,319 Speaker 2: to get this in before I am done with the day. 739 00:34:12,400 --> 00:34:14,680 Speaker 5: I mean, look, the ten thousand exists for a reason, 740 00:34:14,920 --> 00:34:19,200 Speaker 5: ten thousand steps and I you know, to be honest, 741 00:34:20,200 --> 00:34:22,840 Speaker 5: if you're someone that's like, I'm only getting a thousand 742 00:34:22,840 --> 00:34:24,480 Speaker 5: a day in, make it a goal to get to 743 00:34:24,560 --> 00:34:28,640 Speaker 5: two thousand a day, right, don't overwhelm yourself. And to 744 00:34:28,719 --> 00:34:32,120 Speaker 5: be completely honest, if you're someone who's just starting exercise, 745 00:34:32,600 --> 00:34:36,839 Speaker 5: I would I would say, make it a goal ten 746 00:34:36,880 --> 00:34:37,239 Speaker 5: minutes a. 747 00:34:37,280 --> 00:34:38,040 Speaker 3: Day to move. 748 00:34:38,440 --> 00:34:40,680 Speaker 1: Okay, that's totally. 749 00:34:40,440 --> 00:34:44,719 Speaker 5: Not focusing on the steps so much, but move, yeah, 750 00:34:44,880 --> 00:34:46,960 Speaker 5: well that's a good even ten minutes is like a 751 00:34:47,000 --> 00:34:50,160 Speaker 5: mental Look. Well, so I've literally had clients who have 752 00:34:50,200 --> 00:34:52,560 Speaker 5: come to me, have never exercised. And I said, before 753 00:34:52,560 --> 00:34:55,879 Speaker 5: I even start charging you, I want you to tell 754 00:34:55,920 --> 00:34:58,040 Speaker 5: me every day that you're just walking to the gym. 755 00:34:58,239 --> 00:34:59,520 Speaker 3: Wow, and you can walk right home. 756 00:34:59,680 --> 00:34:59,960 Speaker 4: Yeah. 757 00:35:00,160 --> 00:35:02,200 Speaker 3: I just want you to start to create a habit. 758 00:35:02,560 --> 00:35:04,920 Speaker 1: Of getting there, of doing something. Yeah. 759 00:35:05,000 --> 00:35:07,840 Speaker 2: Yep, that's the hardest part it is, But you know what, 760 00:35:08,400 --> 00:35:10,880 Speaker 2: we're gonna do that together, like me and all my 761 00:35:10,920 --> 00:35:13,680 Speaker 2: friends listening, because I've been out of the game. 762 00:35:13,480 --> 00:35:15,160 Speaker 3: Too, y'all you're about to start back. 763 00:35:15,280 --> 00:35:20,319 Speaker 4: Yes, this one is wanting a gym membership, Well there 764 00:35:20,400 --> 00:35:22,719 Speaker 4: was one. Let's just work out it's right down the road. 765 00:35:22,840 --> 00:35:25,239 Speaker 6: But I like your point of like just walk to 766 00:35:25,280 --> 00:35:27,279 Speaker 6: the gym, because after like even two days or three 767 00:35:27,360 --> 00:35:28,279 Speaker 6: days of walking there. 768 00:35:28,200 --> 00:35:30,000 Speaker 4: You're like, fuck it, I'll just go in. Yeah, And 769 00:35:30,040 --> 00:35:30,880 Speaker 4: now you've started that. 770 00:35:31,080 --> 00:35:33,960 Speaker 5: It's all about creating a habit and once you realize, 771 00:35:34,000 --> 00:35:35,240 Speaker 5: you can conquer one. 772 00:35:35,680 --> 00:35:35,839 Speaker 3: Right. 773 00:35:35,840 --> 00:35:37,200 Speaker 5: And that's why I said, do I start with specific 774 00:35:37,239 --> 00:35:39,720 Speaker 5: goals because people are like, I'm gonna eat the seventy 775 00:35:39,719 --> 00:35:40,280 Speaker 5: five hard. 776 00:35:40,520 --> 00:35:41,680 Speaker 3: Great, if you can do it. 777 00:35:41,840 --> 00:35:43,319 Speaker 5: But like when people come in and they're like, I'm 778 00:35:43,320 --> 00:35:45,879 Speaker 5: gonna go balls to the wall, I'm gonna do everything right, 779 00:35:46,560 --> 00:35:48,399 Speaker 5: start going to want thing, You're gonna burnt, We're gonna 780 00:35:48,400 --> 00:35:48,920 Speaker 5: burn out. 781 00:35:49,120 --> 00:35:51,000 Speaker 2: Well, it's like when I said, I really want to 782 00:35:51,040 --> 00:35:53,200 Speaker 2: do this many days a week and you're like, let's 783 00:35:53,239 --> 00:35:55,040 Speaker 2: start with three, yeah, and. 784 00:35:54,920 --> 00:35:57,000 Speaker 3: Then go from from there. 785 00:35:57,200 --> 00:36:00,000 Speaker 7: Is there a thing as over working out because I 786 00:36:00,120 --> 00:36:02,760 Speaker 7: know my sister, she likes to work out between cardio 787 00:36:02,840 --> 00:36:05,960 Speaker 7: string training, like almost every day. Is there like yeah, 788 00:36:06,000 --> 00:36:08,560 Speaker 7: you recommend a day off, two days off, Yeah. 789 00:36:08,920 --> 00:36:12,760 Speaker 4: And they're switching like between like upper and lower. 790 00:36:13,000 --> 00:36:13,480 Speaker 3: Yeah. 791 00:36:13,520 --> 00:36:17,440 Speaker 5: So recovery is key to success. And if you are 792 00:36:17,440 --> 00:36:20,759 Speaker 5: not giving your body the ability to recover, you are 793 00:36:21,440 --> 00:36:25,000 Speaker 5: constantly and fatigue and fight or flight mode, right, and 794 00:36:25,160 --> 00:36:29,040 Speaker 5: women in particular can spike their cortisol levels if they're 795 00:36:29,040 --> 00:36:32,440 Speaker 5: overdoing it, which means you're putting on fat or you're 796 00:36:32,440 --> 00:36:36,160 Speaker 5: holding onto fat. So understanding the type of workouts that 797 00:36:36,200 --> 00:36:39,960 Speaker 5: your body needs is also really important. There are definitely 798 00:36:39,960 --> 00:36:43,040 Speaker 5: base rules that kind of work for everyone to some degree, 799 00:36:43,640 --> 00:36:47,560 Speaker 5: but everybody is built differently and that's just the truth. 800 00:36:48,080 --> 00:36:50,719 Speaker 5: And if you are constantly going and going and going, 801 00:36:50,760 --> 00:36:53,600 Speaker 5: your body will burn out. You will injure yourself. Take 802 00:36:53,600 --> 00:36:55,480 Speaker 5: it from someone who has not from falling down a 803 00:36:55,520 --> 00:37:00,000 Speaker 5: flight of steps okay, but truly just from over exercise 804 00:37:00,960 --> 00:37:04,560 Speaker 5: and taking care of yourself is just as important. You're 805 00:37:04,600 --> 00:37:07,600 Speaker 5: wanting to work out five days a week, that's totally fine, 806 00:37:07,680 --> 00:37:10,120 Speaker 5: but then you need to understand how to do that 807 00:37:10,480 --> 00:37:15,520 Speaker 5: and splitting up the body into certain groups each of 808 00:37:15,560 --> 00:37:18,960 Speaker 5: the days. Yes, yes, so you're not overdoing the muscle 809 00:37:18,960 --> 00:37:24,360 Speaker 5: group right and tearing something over use whatever you could do. 810 00:37:24,360 --> 00:37:26,960 Speaker 2: Like back day, like day, chest day, correct, instead of 811 00:37:27,040 --> 00:37:28,440 Speaker 2: doing full body workout every day. 812 00:37:28,560 --> 00:37:28,799 Speaker 1: Yeah. 813 00:37:28,880 --> 00:37:32,120 Speaker 5: So if you are just starting to work out, you know, 814 00:37:32,320 --> 00:37:35,400 Speaker 5: and you are looking to lose weight, again, it depends 815 00:37:35,400 --> 00:37:37,239 Speaker 5: on what your goals are, right, and you're like, I'm going. 816 00:37:37,200 --> 00:37:38,120 Speaker 3: To start three days a week. 817 00:37:38,239 --> 00:37:39,839 Speaker 5: Those three days a week you can do full body 818 00:37:39,840 --> 00:37:42,759 Speaker 5: because your body's getting a break in between. Yeah, if 819 00:37:42,800 --> 00:37:44,520 Speaker 5: you're going to hit it and you don't want to 820 00:37:44,600 --> 00:37:47,799 Speaker 5: quit it, girl, I respect you, but also figure out 821 00:37:47,800 --> 00:37:49,440 Speaker 5: the split that you're going to do, because you're not 822 00:37:49,480 --> 00:37:52,440 Speaker 5: going to do full body Monday, Tuesday, Wednesday, Thursday, Friday. 823 00:37:53,080 --> 00:37:56,400 Speaker 5: Your body needs time to rebuild and recover, just like 824 00:37:56,480 --> 00:37:58,759 Speaker 5: it needs sleep to wake up refreshed. 825 00:37:59,040 --> 00:38:01,080 Speaker 6: Well, isn't it like when you're working out, you're tearing 826 00:38:01,080 --> 00:38:02,279 Speaker 6: the muscles yes. 827 00:38:02,320 --> 00:38:04,960 Speaker 3: Yeah, it's exactly. That's exactly what's happening. 828 00:38:05,520 --> 00:38:05,800 Speaker 4: Well. 829 00:38:05,840 --> 00:38:09,120 Speaker 2: And I think that's a good point and also great 830 00:38:09,160 --> 00:38:11,520 Speaker 2: for people who have written in because we're all trying 831 00:38:11,560 --> 00:38:15,040 Speaker 2: to get back into our fitness journey. So picking two 832 00:38:15,200 --> 00:38:17,360 Speaker 2: three days a week and do full body, just to 833 00:38:17,360 --> 00:38:20,799 Speaker 2: get yourself into the routine of moving your entire body. Yeah, 834 00:38:20,800 --> 00:38:24,960 Speaker 2: and once you're in that routine, you'll know, Okay, I 835 00:38:25,040 --> 00:38:27,240 Speaker 2: now know enough and I'm and I'm coming. 836 00:38:27,239 --> 00:38:28,080 Speaker 1: It's now a habit. 837 00:38:28,239 --> 00:38:31,120 Speaker 2: Yeah, to focus on my just upper body, yes, and 838 00:38:31,360 --> 00:38:34,360 Speaker 2: just my but right now, I think that's great to note. 839 00:38:35,120 --> 00:38:38,280 Speaker 2: Just get there and move your whole entire body. 840 00:38:38,480 --> 00:38:38,760 Speaker 3: Yeah. 841 00:38:38,840 --> 00:38:40,360 Speaker 5: And the and the one thing that I will say is, 842 00:38:40,400 --> 00:38:41,960 Speaker 5: you know, I don't I don't want anyone phone in 843 00:38:42,040 --> 00:38:44,440 Speaker 5: in here, you know, messaging me that you know I'm 844 00:38:44,480 --> 00:38:47,960 Speaker 5: doing three days a week and nothing's happening, because three 845 00:38:48,040 --> 00:38:53,120 Speaker 5: days a week is technically a maintaining stage. Okay, if 846 00:38:53,239 --> 00:38:56,680 Speaker 5: you are trying to lose weight, Okay, you do want 847 00:38:56,680 --> 00:38:58,640 Speaker 5: to start, you do want to get to a point 848 00:38:58,680 --> 00:39:01,480 Speaker 5: where you're doing four days a week, okay, Right, So 849 00:39:01,560 --> 00:39:04,160 Speaker 5: three is really a sweet spot to maintain. When you're 850 00:39:04,200 --> 00:39:06,560 Speaker 5: hitting four, five, six and you are on a weight 851 00:39:06,600 --> 00:39:08,960 Speaker 5: lost journey, that's when you really will start to shit. 852 00:39:09,280 --> 00:39:10,799 Speaker 1: Okay, good to know. 853 00:39:11,000 --> 00:39:13,480 Speaker 2: Yeah, before we sign off, I wanted to read this 854 00:39:13,520 --> 00:39:16,240 Speaker 2: one because I found it very sweet. Okay, not a question, 855 00:39:16,640 --> 00:39:19,399 Speaker 2: but Jenna helped me get into shape and now I'm 856 00:39:19,400 --> 00:39:20,360 Speaker 2: a personal trainer. 857 00:39:20,840 --> 00:39:21,640 Speaker 4: Woo. 858 00:39:22,200 --> 00:39:25,520 Speaker 6: Look at you to know that you have no idea 859 00:39:25,560 --> 00:39:27,680 Speaker 6: what you do, and isn't it nice to know that? 860 00:39:27,760 --> 00:39:33,239 Speaker 3: Literally? Like very cute? I know, so wow, thank you 861 00:39:33,320 --> 00:39:34,200 Speaker 3: whoever that was. 862 00:39:34,440 --> 00:39:38,560 Speaker 2: Like, her name's fit Katie NYC stop fit Katie. 863 00:39:38,760 --> 00:39:40,839 Speaker 3: Hit me up, girl. That makes me so happy. Let's 864 00:39:40,920 --> 00:39:41,720 Speaker 3: let's talk shop. 865 00:39:41,760 --> 00:39:45,600 Speaker 2: That's yeah, so's it's It's much more for people than 866 00:39:45,920 --> 00:39:50,319 Speaker 2: just I always say that the the body that you'll 867 00:39:50,320 --> 00:39:53,280 Speaker 2: get is kind of the cherry on top. It's everything 868 00:39:53,280 --> 00:39:58,040 Speaker 2: else that comes with the movie and your mental health. Yeah, 869 00:39:58,080 --> 00:40:00,600 Speaker 2: that comes with it. And like Jenna's said, I always 870 00:40:00,640 --> 00:40:02,239 Speaker 2: leave and I'm like, I feel so much better and 871 00:40:02,280 --> 00:40:05,439 Speaker 2: it's not about my body, but my mind feels clear 872 00:40:05,480 --> 00:40:07,680 Speaker 2: and I feel inspired and ready to. 873 00:40:07,719 --> 00:40:10,319 Speaker 1: Kind of take on the fucking day. 874 00:40:10,640 --> 00:40:10,839 Speaker 4: Yeah. 875 00:40:10,880 --> 00:40:15,000 Speaker 5: The physical works brings in mental clarity absolutely. 876 00:40:15,040 --> 00:40:18,480 Speaker 2: So I want to thank you for sharing so so much. 877 00:40:19,480 --> 00:40:22,040 Speaker 2: It really has been a great people love when we 878 00:40:22,040 --> 00:40:24,640 Speaker 2: deep dive into stuff like this. Thank you, guys so 879 00:40:24,760 --> 00:40:27,040 Speaker 2: much for listening to another bonus episode of the Give 880 00:40:27,080 --> 00:40:30,719 Speaker 2: Them Lalla Podcast Again. My guest was dear friend and 881 00:40:30,800 --> 00:40:33,759 Speaker 2: trainer Jenna Willis. You can find her on Instagram at 882 00:40:33,920 --> 00:40:39,320 Speaker 2: ms j E N n A W I miss Jenna 883 00:40:39,400 --> 00:40:41,560 Speaker 2: Willis and you can click a link in her bio. 884 00:40:41,640 --> 00:40:44,760 Speaker 2: She also does personalized programming, so slide in her DMS 885 00:40:45,160 --> 00:40:48,719 Speaker 2: do your thing again. Happy New Year. Let's take on 886 00:40:48,880 --> 00:40:51,840 Speaker 2: twenty twenty five together. When should we stop saying Happy 887 00:40:51,880 --> 00:40:55,000 Speaker 2: New Year? I mean, didn't Larry David do a whole 888 00:40:55,000 --> 00:40:55,560 Speaker 2: thing on it? 889 00:40:55,760 --> 00:40:57,560 Speaker 3: Yeah? 890 00:40:57,640 --> 00:40:58,960 Speaker 4: I say, after this week, we're good. 891 00:41:00,000 --> 00:41:00,719 Speaker 1: Alright, we're good too. 892 00:41:00,800 --> 00:41:02,880 Speaker 2: This will air on Monday, so it's the thirteenth. You 893 00:41:02,880 --> 00:41:05,440 Speaker 2: will never hear Happy New Year from me again. I 894 00:41:05,640 --> 00:41:08,239 Speaker 2: love you, guys, and I'll catch you on Wednesday for 895 00:41:08,280 --> 00:41:09,240 Speaker 2: the regular episodes.