1
00:00:02,920 --> 00:00:05,440
Speaker 1: What's up you guys. You're listening to a Valvis Edge MINNISO.

2
00:00:05,760 --> 00:00:09,280
Speaker 1: I'm here with my friend Katie Decker, and Katie is

3
00:00:09,320 --> 00:00:12,120
Speaker 1: the owner of two of the super bars in Nashville,

4
00:00:12,480 --> 00:00:14,040
Speaker 1: so we see each other a lot. You guys know,

5
00:00:14,120 --> 00:00:18,520
Speaker 1: I love care bar. Um. She also measured in exercise science,

6
00:00:18,520 --> 00:00:22,520
Speaker 1: so she just knows a lot about fitness and health.

7
00:00:23,079 --> 00:00:25,080
Speaker 1: And I get a lot of questions from you guys

8
00:00:25,160 --> 00:00:27,360
Speaker 1: just regarding like how do I stay healthy or how

9
00:00:27,360 --> 00:00:29,720
Speaker 1: do I stay fit? So she and I are actually

10
00:00:29,720 --> 00:00:33,000
Speaker 1: going to give you some pretty basic things to think

11
00:00:33,040 --> 00:00:36,880
Speaker 1: about today when it comes to diet and exercise. So okay,

12
00:00:37,000 --> 00:00:39,680
Speaker 1: we said the first thing, like the most important thing

13
00:00:39,920 --> 00:00:43,080
Speaker 1: is sleep. People don't think about this. Yeah, why I

14
00:00:43,120 --> 00:00:45,600
Speaker 1: sleep so important? I think? So it's so important because

15
00:00:45,640 --> 00:00:48,760
Speaker 1: if you don't get you know, an adequate amount of it,

16
00:00:49,960 --> 00:00:52,080
Speaker 1: you're not gonna be clear headed the next day. You're

17
00:00:52,080 --> 00:00:54,920
Speaker 1: not gonna feel like working out right, Like your energy

18
00:00:54,960 --> 00:00:57,560
Speaker 1: is going to be low. So I feel like that's

19
00:00:57,600 --> 00:01:00,360
Speaker 1: so important. Um. And then also too, for whatever it

20
00:01:00,400 --> 00:01:03,280
Speaker 1: is that you're doing for your workout, when you're sleeping,

21
00:01:03,280 --> 00:01:05,920
Speaker 1: it's when your body is like healing and rejuvenating. Everything.

22
00:01:07,240 --> 00:01:09,840
Speaker 1: That's when you're really you're building results from whatever your

23
00:01:09,840 --> 00:01:13,480
Speaker 1: workout is. To sleep is so important. Yeah, and I

24
00:01:13,600 --> 00:01:16,240
Speaker 1: know for me, like if I don't sleep, I just

25
00:01:16,400 --> 00:01:19,240
Speaker 1: crave junk food. I know what is that? I don't know,

26
00:01:19,400 --> 00:01:20,840
Speaker 1: but it's like I don't want to work out and

27
00:01:20,880 --> 00:01:24,640
Speaker 1: I basically like ship. So sleep is really yeah. No,

28
00:01:24,959 --> 00:01:27,640
Speaker 1: sleep is so important and it just helps something about

29
00:01:27,720 --> 00:01:30,800
Speaker 1: like keeping a regular sleep schedules much. You can that

30
00:01:30,880 --> 00:01:32,840
Speaker 1: struggle with sleep, so like I totally get it, but

31
00:01:32,920 --> 00:01:36,360
Speaker 1: on days when I didn't sleep well the next day

32
00:01:36,400 --> 00:01:38,720
Speaker 1: it is true. It's like maybe it's just something that's

33
00:01:38,760 --> 00:01:41,480
Speaker 1: like it makes you feel just like lazy or sluggish,

34
00:01:41,480 --> 00:01:43,200
Speaker 1: and that's like why you want to eat bad foods

35
00:01:43,240 --> 00:01:47,119
Speaker 1: but you feel like your comforts. Yeah. Yeah, so sleep

36
00:01:47,200 --> 00:01:49,160
Speaker 1: is huge. So what is like I know what they

37
00:01:49,200 --> 00:01:52,080
Speaker 1: say for women, it's was a minimum of seven hours

38
00:01:52,520 --> 00:01:54,680
Speaker 1: at night. I think seven hours is in the minimum

39
00:01:54,680 --> 00:01:59,520
Speaker 1: that's recommended. Okay, she's I think everyone's different on that, Like, well,

40
00:01:59,560 --> 00:02:01,720
Speaker 1: I know is I like like I'm my best self

41
00:02:01,760 --> 00:02:05,400
Speaker 1: when I get like ten hours, that's just not realistic.

42
00:02:06,520 --> 00:02:08,960
Speaker 1: I mean eight the number everyone says. But I remember

43
00:02:09,000 --> 00:02:12,120
Speaker 1: in college, like doing there was this all research on

44
00:02:12,360 --> 00:02:14,760
Speaker 1: seven hours, and that's what adds to the years on

45
00:02:14,880 --> 00:02:16,760
Speaker 1: your life. You can get an average of seven hours

46
00:02:16,760 --> 00:02:19,680
Speaker 1: of sleep at night, you're gonna live longer. Yeah, okay,

47
00:02:19,720 --> 00:02:23,480
Speaker 1: well there you go there first people, probably not first,

48
00:02:23,520 --> 00:02:28,440
Speaker 1: but that's the first, okay. And then for working out, Like,

49
00:02:28,720 --> 00:02:31,960
Speaker 1: here's what I say always is if you see somebody

50
00:02:32,000 --> 00:02:34,200
Speaker 1: and they have something you want, then you ask them

51
00:02:34,200 --> 00:02:36,000
Speaker 1: how they got it. And Katie has like literally the

52
00:02:36,040 --> 00:02:39,160
Speaker 1: best body of anybody in Lashville. She's like so mad

53
00:02:39,160 --> 00:02:41,280
Speaker 1: at me for saying this right now, but I asked

54
00:02:41,280 --> 00:02:43,000
Speaker 1: her all the time. I'm like, what do you do?

55
00:02:43,280 --> 00:02:45,919
Speaker 1: So what would you say? Like, I know, you kind

56
00:02:45,919 --> 00:02:47,880
Speaker 1: of go all over the place. Obviously you do pure

57
00:02:47,880 --> 00:02:50,720
Speaker 1: bar because you're a teacher there, you own like you're

58
00:02:50,840 --> 00:02:53,360
Speaker 1: up in that. But I feel like one of the

59
00:02:53,360 --> 00:02:56,920
Speaker 1: best things you've told me is like just moved. Yeah. Yeah,

60
00:02:57,040 --> 00:02:59,079
Speaker 1: So I do a lot of pure bar obviously, Yeah,

61
00:02:59,160 --> 00:03:02,600
Speaker 1: I'm too. Studio and within pure Bar we have three

62
00:03:02,639 --> 00:03:05,000
Speaker 1: different types of classes we offer now, but we just

63
00:03:05,040 --> 00:03:08,520
Speaker 1: have pure bar, which is like the classic class that's

64
00:03:08,560 --> 00:03:11,600
Speaker 1: like isometric movements. You're using your own body weight kind

65
00:03:11,600 --> 00:03:13,520
Speaker 1: of a lot of like plawyas in there we use

66
00:03:13,600 --> 00:03:18,400
Speaker 1: like two and three pound weights. Yes, we just getting

67
00:03:18,480 --> 00:03:21,240
Speaker 1: positions that burn and utilize your muscles and stay in

68
00:03:21,240 --> 00:03:23,920
Speaker 1: those positions so you're burning shaking. So we have that.

69
00:03:23,960 --> 00:03:25,720
Speaker 1: But then we also have a cardio class which is

70
00:03:25,760 --> 00:03:29,000
Speaker 1: basically forty five minutes of intervals. I love that class.

71
00:03:29,120 --> 00:03:33,640
Speaker 1: So the combo of those two are great. Um. But yeah,

72
00:03:33,800 --> 00:03:37,360
Speaker 1: like I do those as my main workouts. And then

73
00:03:37,520 --> 00:03:41,480
Speaker 1: we talked about it like just moving seriously whatever it is,

74
00:03:41,520 --> 00:03:44,200
Speaker 1: like even if it's going for a walk, putting your

75
00:03:44,240 --> 00:03:46,760
Speaker 1: heart right up in whatever way. Yeah, I mean I

76
00:03:46,800 --> 00:03:52,040
Speaker 1: don't feel okay if I don't you know, So I

77
00:03:52,040 --> 00:03:53,920
Speaker 1: mean I would say six days a week I get

78
00:03:54,000 --> 00:03:59,600
Speaker 1: in a really good workout. Yeah, but even but on

79
00:03:59,760 --> 00:04:02,320
Speaker 1: day is that you can't necessarily or don't have a

80
00:04:02,320 --> 00:04:06,640
Speaker 1: lot of time, like just go for a walk, like

81
00:04:06,720 --> 00:04:09,760
Speaker 1: a fast walk. And I know that some people don't

82
00:04:09,760 --> 00:04:13,200
Speaker 1: like to do that, but I mean, if I'm doing

83
00:04:13,440 --> 00:04:15,160
Speaker 1: whatever weight work it is, and I'm not just going

84
00:04:15,200 --> 00:04:17,359
Speaker 1: to save peop whatever it is that people love to

85
00:04:17,360 --> 00:04:19,720
Speaker 1: do for their weight training, if you're if you can

86
00:04:19,760 --> 00:04:25,080
Speaker 1: do that and then get in um, like some cardio too,

87
00:04:25,320 --> 00:04:29,680
Speaker 1: whether it's really like a fast paced walk for thirty minutes.

88
00:04:29,720 --> 00:04:33,680
Speaker 1: What if it was like, I mean literally anything anything. Yeah,

89
00:04:34,040 --> 00:04:37,960
Speaker 1: I feel like you need to be sweating. Yeah, and

90
00:04:37,960 --> 00:04:41,240
Speaker 1: you should be able to hold a conversation. Okay, okay,

91
00:04:42,400 --> 00:04:44,200
Speaker 1: I'm trying to think of little things you can do.

92
00:04:44,360 --> 00:04:46,960
Speaker 1: I know you said to like for a high insensity

93
00:04:47,560 --> 00:04:50,400
Speaker 1: like quick card burn. Yeah, you said, a lot of

94
00:04:50,400 --> 00:04:52,919
Speaker 1: people get it wrong because they'll stay on an elliptical

95
00:04:52,960 --> 00:04:55,120
Speaker 1: for what thirty minutes or something. But what's the better

96
00:04:55,160 --> 00:04:58,960
Speaker 1: way to do it? So I found a few years

97
00:04:58,960 --> 00:05:01,960
Speaker 1: ago just doing no matter what it is, whether you

98
00:05:02,120 --> 00:05:06,680
Speaker 1: love the bike or a treadmill or an elliptical or

99
00:05:07,680 --> 00:05:09,640
Speaker 1: a rower or whatever machine it is that you go

100
00:05:09,720 --> 00:05:13,360
Speaker 1: to at your gym, if you can do sixty seconds

101
00:05:13,400 --> 00:05:16,520
Speaker 1: as hard as you possibly can, and then sixty minutes

102
00:05:16,560 --> 00:05:19,920
Speaker 1: at a very slow pace. If you take at sixty

103
00:05:19,960 --> 00:05:24,200
Speaker 1: seconds in sixty seconds, sixty minutes like the slow pace.

104
00:05:25,880 --> 00:05:30,920
Speaker 1: That so like sixty seconds sprinting. And by sprinting, I

105
00:05:30,960 --> 00:05:34,239
Speaker 1: mean if you're on the StairMaster or the spike bike

106
00:05:34,480 --> 00:05:37,640
Speaker 1: or the treadmill or whatever it is, the elliptical, sprinting

107
00:05:37,680 --> 00:05:39,719
Speaker 1: going as fast as you can on that machine and

108
00:05:39,720 --> 00:05:42,520
Speaker 1: then for sixty seconds, not stopping. You continue to go,

109
00:05:42,560 --> 00:05:44,720
Speaker 1: but you have a really slow pace for six days,

110
00:05:45,040 --> 00:05:50,479
Speaker 1: and just keep flipping sixty seconds sixty seconds for twelve

111
00:05:50,560 --> 00:05:55,039
Speaker 1: to fifteen minutes only you you will be pouring sweat

112
00:05:55,040 --> 00:05:56,960
Speaker 1: and you'll learn more calories. And if you just did

113
00:05:57,080 --> 00:06:00,640
Speaker 1: one steady pace at thirty minutes, that's crazy. It's like

114
00:06:00,720 --> 00:06:04,680
Speaker 1: the up and down with the heart rate. It's like spiny, yeah,

115
00:06:04,720 --> 00:06:08,200
Speaker 1: I mean, it's just it's just the intervals. So like

116
00:06:08,760 --> 00:06:12,480
Speaker 1: I went through a phase where I was only doing

117
00:06:12,480 --> 00:06:15,560
Speaker 1: a pure bar and then maybe three times a week

118
00:06:16,520 --> 00:06:19,400
Speaker 1: I would jump on I liked. I would switch it

119
00:06:19,480 --> 00:06:21,159
Speaker 1: every time, so I would go to I would do

120
00:06:21,160 --> 00:06:23,240
Speaker 1: it like the bike, and the next time I would

121
00:06:23,240 --> 00:06:26,440
Speaker 1: do um an elliptical, and next time the StairMaster. And

122
00:06:26,480 --> 00:06:30,000
Speaker 1: I would never do it for more than fifteen minutes minutes.

123
00:06:30,040 --> 00:06:31,880
Speaker 1: And you just go as fast as you can for

124
00:06:31,880 --> 00:06:34,640
Speaker 1: sixty seconds and then slow, and you've learn so many

125
00:06:34,640 --> 00:06:38,320
Speaker 1: calories and you're probably like sweating like crazy and sweating

126
00:06:38,320 --> 00:06:40,240
Speaker 1: like crazy. I mean, of course you could do that

127
00:06:40,279 --> 00:06:42,640
Speaker 1: for longer if you want it, but it's so hard

128
00:06:42,720 --> 00:06:44,800
Speaker 1: that I can't imagine anyone actually wanted to do it.

129
00:06:44,839 --> 00:06:47,080
Speaker 1: Longer than twenty minutes, and I found that like twelve

130
00:06:47,080 --> 00:06:50,520
Speaker 1: to fifteen was fine. Yeah, I mean because I was

131
00:06:50,560 --> 00:06:52,719
Speaker 1: adding that in on top of what else I was doing,

132
00:06:53,240 --> 00:06:56,359
Speaker 1: just because it was just for me a way to

133
00:06:57,360 --> 00:07:00,200
Speaker 1: burn a few extra calories because I like, I mean,

134
00:07:00,200 --> 00:07:02,640
Speaker 1: I like to eat. Talking about that too, I'm not

135
00:07:02,720 --> 00:07:06,000
Speaker 1: starving yourselves, which we'll talk about more. I feel like

136
00:07:06,080 --> 00:07:09,200
Speaker 1: that it's great, it doesn't take as much time. Yeah,

137
00:07:09,320 --> 00:07:11,120
Speaker 1: what about lifting weights, because I feel like a lot

138
00:07:11,160 --> 00:07:13,880
Speaker 1: of people have this understanding of lifting weights that's like, oh,

139
00:07:13,920 --> 00:07:15,720
Speaker 1: I don't want to bulk, I just want to be thin,

140
00:07:16,000 --> 00:07:18,880
Speaker 1: so they don't lift weights. But for me, my experience

141
00:07:18,920 --> 00:07:22,560
Speaker 1: has been when I'm lifting weights actually, but I don't

142
00:07:22,560 --> 00:07:24,440
Speaker 1: know if I'm burning more calories or I don't know,

143
00:07:24,480 --> 00:07:27,320
Speaker 1: I look thinner, like I look more than what is

144
00:07:27,320 --> 00:07:33,000
Speaker 1: your copper grammar there? Yeah, I mean lifting weights is yeah,

145
00:07:33,000 --> 00:07:36,560
Speaker 1: everyone should be lifting weights absolutely. What's that benefit? Like

146
00:07:36,600 --> 00:07:39,560
Speaker 1: what would you say, I mean, Tony, if you're wanting

147
00:07:40,000 --> 00:07:43,600
Speaker 1: to have yeah, like more tone. Muscles are kind of

148
00:07:43,600 --> 00:07:45,600
Speaker 1: just like a little bit of that like shredded, look

149
00:07:45,680 --> 00:07:50,360
Speaker 1: like it's going to you're gonna burn more calories um

150
00:07:50,400 --> 00:07:52,800
Speaker 1: after you lift heavyweights, Like you're going to continue to

151
00:07:52,840 --> 00:07:56,920
Speaker 1: burn calories because those muscles or whatever you just worked

152
00:07:56,920 --> 00:07:59,560
Speaker 1: when you've lifted heavyweights. Now, I personally don't like to

153
00:07:59,600 --> 00:08:03,280
Speaker 1: lift heavyweights more than once a week. Yeah, um, but

154
00:08:03,360 --> 00:08:06,840
Speaker 1: everybody is different. I have a very athletic build, so

155
00:08:06,960 --> 00:08:10,960
Speaker 1: if I lift really heavyweights all the time, it just

156
00:08:11,000 --> 00:08:14,040
Speaker 1: doesn't give me the body that I want. Some people

157
00:08:14,080 --> 00:08:16,280
Speaker 1: may be built like I'm a lot like smaller frame,

158
00:08:16,400 --> 00:08:18,480
Speaker 1: or they just don't build muscles easily, and they might

159
00:08:18,480 --> 00:08:21,360
Speaker 1: be able to do like a high intensity your bootcamp

160
00:08:21,440 --> 00:08:24,240
Speaker 1: type of workout multiple days. For me, like, that's just

161
00:08:24,320 --> 00:08:27,560
Speaker 1: not what I want to do. But when we talked

162
00:08:27,560 --> 00:08:30,160
Speaker 1: about this too, like everybody has to find what works

163
00:08:30,200 --> 00:08:32,079
Speaker 1: for their body, right, Like you have to see what

164
00:08:32,120 --> 00:08:34,960
Speaker 1: works the best, what you get the best results of,

165
00:08:35,040 --> 00:08:36,800
Speaker 1: and what makes you feel the best, what makes you

166
00:08:36,800 --> 00:08:39,640
Speaker 1: feel the best, and what's like what's yielding the results

167
00:08:39,840 --> 00:08:42,600
Speaker 1: of how you actually want to look. Right, working out

168
00:08:42,640 --> 00:08:44,960
Speaker 1: doesn't have to be miserable, doesn't have to be miserable.

169
00:08:45,640 --> 00:08:48,720
Speaker 1: You should find what you really love to do, and

170
00:08:48,760 --> 00:08:51,320
Speaker 1: that's what you should be doing to work out, because

171
00:08:51,880 --> 00:08:54,920
Speaker 1: if you hate it, you're not going to do noting

172
00:08:54,960 --> 00:08:58,440
Speaker 1: to do it right exactly. Okay, let's talk about eating,

173
00:08:58,480 --> 00:09:00,600
Speaker 1: because you and I operate from a pretty a similar

174
00:09:00,720 --> 00:09:04,480
Speaker 1: place with this too. But like all these fad diets

175
00:09:04,520 --> 00:09:06,400
Speaker 1: and all of this stuff, I mean, do you follow

176
00:09:06,440 --> 00:09:09,079
Speaker 1: any of them or what do you do? Yeah? No,

177
00:09:09,320 --> 00:09:11,200
Speaker 1: I mean I feel like I've tried different things in

178
00:09:11,240 --> 00:09:14,720
Speaker 1: the past, but I just try to eat really really

179
00:09:14,720 --> 00:09:18,560
Speaker 1: clean most of the time. And for me, that's just

180
00:09:19,200 --> 00:09:23,880
Speaker 1: having my fridge like stocked with vegeese and fruits and

181
00:09:23,960 --> 00:09:28,080
Speaker 1: a ton of fish yeah and chicken yeah. Um, so

182
00:09:28,160 --> 00:09:31,280
Speaker 1: like lean meats, vegets, fruits. I do feel like it's

183
00:09:31,280 --> 00:09:33,640
Speaker 1: like it doesn't have to be so complicated. For me,

184
00:09:33,760 --> 00:09:36,760
Speaker 1: A lot of it's just avoiding processed foods, just eating

185
00:09:36,880 --> 00:09:39,520
Speaker 1: real food, always trying to buy like organic so I'm

186
00:09:39,520 --> 00:09:42,560
Speaker 1: not putting like chemicals in the body and stuff like that.

187
00:09:42,559 --> 00:09:44,640
Speaker 1: But I love that tip about stalking your fridge because

188
00:09:44,640 --> 00:09:47,080
Speaker 1: I know a lot for me, it's like a time issue.

189
00:09:47,559 --> 00:09:50,360
Speaker 1: So if I'm working, working, working, running around and I

190
00:09:50,440 --> 00:09:54,000
Speaker 1: come home and there's nothing like, probably I'm gonna be

191
00:09:54,040 --> 00:09:57,400
Speaker 1: so hungry. I might make a bad choice versus because

192
00:09:57,400 --> 00:10:00,760
Speaker 1: you start. I mean, my thing is always craved. Mexicans starving,

193
00:10:01,440 --> 00:10:04,120
Speaker 1: so that's gonna be where I go versus like, oh,

194
00:10:04,200 --> 00:10:08,000
Speaker 1: let me just go to the store, right right, yeah,

195
00:10:08,040 --> 00:10:10,600
Speaker 1: Like if you're starving, there's absolutely no way that I'm

196
00:10:10,600 --> 00:10:13,960
Speaker 1: gonna get in my car and drive Leffle Foods and

197
00:10:14,040 --> 00:10:16,360
Speaker 1: buy the fish and then come home. And but if

198
00:10:16,400 --> 00:10:19,160
Speaker 1: I already have it, I mean you can bake it

199
00:10:19,360 --> 00:10:21,640
Speaker 1: or put it on a skillet like so fast and

200
00:10:21,640 --> 00:10:25,400
Speaker 1: yours ready so fast. I mean, I feel we're both

201
00:10:25,440 --> 00:10:28,160
Speaker 1: in different boats. We don't have to like husband and

202
00:10:28,320 --> 00:10:30,199
Speaker 1: like tons of kids to think about, like we can

203
00:10:30,240 --> 00:10:33,400
Speaker 1: be pretty like selfish with like what it is we're eating.

204
00:10:33,679 --> 00:10:36,760
Speaker 1: I mean, even if you do everyone's eating hopefully not

205
00:10:36,800 --> 00:10:38,440
Speaker 1: a goin to processed foods. But the fact that we

206
00:10:38,480 --> 00:10:43,040
Speaker 1: can just like make like you know, one way I

207
00:10:43,040 --> 00:10:44,319
Speaker 1: don't have to think about what we're in the mood,

208
00:10:44,480 --> 00:10:48,959
Speaker 1: right yeah. But um, if you have it in your

209
00:10:48,960 --> 00:10:51,520
Speaker 1: fridge eating be like way, I mean you're gonna go

210
00:10:51,559 --> 00:10:54,280
Speaker 1: to that instead of probably making like a bad quick

211
00:10:54,679 --> 00:10:57,440
Speaker 1: when you're so hungry. It's more about just like cleaning ahead,

212
00:10:58,080 --> 00:11:01,280
Speaker 1: like thinking through it before even put means like sometimes

213
00:11:01,320 --> 00:11:03,480
Speaker 1: I love to throw things in the crop pod just

214
00:11:03,520 --> 00:11:06,520
Speaker 1: so I already have some reals prepared and I'm not

215
00:11:06,640 --> 00:11:08,839
Speaker 1: like by the time I'm tired and hungry at the

216
00:11:08,880 --> 00:11:10,920
Speaker 1: end of the day trying to figure it out. Yeah.

217
00:11:11,000 --> 00:11:13,720
Speaker 1: I do that too, Like I put stuff in a

218
00:11:13,720 --> 00:11:16,040
Speaker 1: crop if I'm a super busy day and I'm like, Okay,

219
00:11:16,040 --> 00:11:18,559
Speaker 1: I know when I get home at seven, I'm gonna

220
00:11:18,559 --> 00:11:20,319
Speaker 1: feel like death and I'm gonna like, you're not. I'm

221
00:11:20,320 --> 00:11:22,360
Speaker 1: gonna be like write, I'm gonna postmate something. If I

222
00:11:22,360 --> 00:11:25,280
Speaker 1: don't have something already made or like a traitor Jo's,

223
00:11:25,320 --> 00:11:28,240
Speaker 1: I'll get those packs they have that have like the

224
00:11:28,320 --> 00:11:31,440
Speaker 1: grilled chicken already the already cooked. Yeah. So it's like

225
00:11:31,440 --> 00:11:33,960
Speaker 1: if I'm really tired, I just like, can just that yeah,

226
00:11:34,040 --> 00:11:36,280
Speaker 1: heat that up right. Then I'm coming to like actually

227
00:11:36,280 --> 00:11:39,520
Speaker 1: cooking right chicken. And then what about like on the

228
00:11:39,559 --> 00:11:41,640
Speaker 1: ghost snacks, Like, I know, I always carry stuff in

229
00:11:41,640 --> 00:11:44,360
Speaker 1: my purse, which some people think is weird. I fly

230
00:11:44,520 --> 00:11:47,480
Speaker 1: with food and stuff, but like, what are your go

231
00:11:47,640 --> 00:11:51,719
Speaker 1: to on the ghost snacks? Yeah, I mean they I

232
00:11:51,760 --> 00:11:56,760
Speaker 1: have these, um no cow bars, do you ever you're talking, Yeah,

233
00:11:57,360 --> 00:12:00,400
Speaker 1: it's like no and caw c w no out because

234
00:12:01,559 --> 00:12:07,679
Speaker 1: you're saying cow like no cow because like it's like

235
00:12:07,679 --> 00:12:11,640
Speaker 1: a vegan and everything, but they have like, um, like

236
00:12:11,679 --> 00:12:16,720
Speaker 1: twenty grooms of protein and like really low sugars and

237
00:12:16,760 --> 00:12:18,440
Speaker 1: it's like all vegan and clean and those are just

238
00:12:18,480 --> 00:12:21,439
Speaker 1: like good kind of call with bridge snacks, like it's

239
00:12:21,440 --> 00:12:23,480
Speaker 1: not really a meal, but I don't get you from

240
00:12:23,480 --> 00:12:26,080
Speaker 1: like head you over. You know, like those are good.

241
00:12:26,320 --> 00:12:28,079
Speaker 1: Just keep it in your herbs even in your pers

242
00:12:28,120 --> 00:12:30,840
Speaker 1: are just like I mean every single bag or toad

243
00:12:30,880 --> 00:12:32,800
Speaker 1: I have, it's just like so many just like things

244
00:12:32,840 --> 00:12:36,600
Speaker 1: thrown in there. If I hate getting into my room starving. Yeah,

245
00:12:36,679 --> 00:12:40,480
Speaker 1: and I do kind bards too. Yeah. Covers are good. Um,

246
00:12:40,520 --> 00:12:42,680
Speaker 1: I mean those are going to have like grains and

247
00:12:42,679 --> 00:12:44,520
Speaker 1: stuff in and so I feel like those are good

248
00:12:44,559 --> 00:12:45,840
Speaker 1: in the middle of the day if you're still gonna

249
00:12:45,880 --> 00:12:51,280
Speaker 1: work out, you're still busy. Yeah, yeah, those are good tips. Um.

250
00:12:51,320 --> 00:12:53,840
Speaker 1: I should also mentioned before we go, I think, I

251
00:12:53,840 --> 00:12:56,880
Speaker 1: mean those are three main things, but I should also

252
00:12:56,920 --> 00:13:00,320
Speaker 1: mention that you have a bathing suit line. I forgot.

253
00:13:00,400 --> 00:13:02,400
Speaker 1: I'm like, how about pure bar But this is like

254
00:13:02,440 --> 00:13:04,080
Speaker 1: one of my favorite things. I talked about this a

255
00:13:04,080 --> 00:13:06,200
Speaker 1: lot on my Instagram because you have body suits that

256
00:13:06,200 --> 00:13:08,959
Speaker 1: I love to So what's it called? K and L

257
00:13:09,200 --> 00:13:12,640
Speaker 1: K and L and I'll actually link this on bell

258
00:13:12,679 --> 00:13:14,400
Speaker 1: with side dot com so you guys can find it.

259
00:13:14,480 --> 00:13:18,000
Speaker 1: But I love y'all suits because they're like the most simple,

260
00:13:18,320 --> 00:13:22,680
Speaker 1: pretty cuts and like they really accentuate the feminine body.

261
00:13:22,800 --> 00:13:25,720
Speaker 1: Thank you. Yeah, my partner, my best friend and I

262
00:13:25,760 --> 00:13:29,320
Speaker 1: from college design them and we have them all made

263
00:13:29,320 --> 00:13:31,600
Speaker 1: in California, so they're all made in the US, which

264
00:13:31,600 --> 00:13:35,040
Speaker 1: is awesome. Yeah, they're just really simple sleek lines and

265
00:13:35,040 --> 00:13:37,960
Speaker 1: they're just we made them. But the goal is that

266
00:13:38,280 --> 00:13:40,320
Speaker 1: they just like really smooth on your body. They don't

267
00:13:40,320 --> 00:13:43,199
Speaker 1: cut in anywhere and that makes you feel like anything

268
00:13:43,240 --> 00:13:46,120
Speaker 1: else like squeezing, and you just want to flattering and

269
00:13:46,720 --> 00:13:50,319
Speaker 1: like simple basic colors and yeah, yeah you rock the

270
00:13:50,320 --> 00:13:53,520
Speaker 1: body suit. You're like our body. I have the two

271
00:13:53,559 --> 00:13:55,959
Speaker 1: of them and I wear them like all the time.

272
00:13:56,480 --> 00:13:59,959
Speaker 1: I love them so much, So you guys check them out. Katie,

273
00:14:00,040 --> 00:14:03,319
Speaker 1: thank you. Where can people find you? Otherwise? What's your Instagram?

274
00:14:03,559 --> 00:14:09,120
Speaker 1: Instagram is Katie k d y Underscore Day Day And

275
00:14:09,240 --> 00:14:12,600
Speaker 1: we may be back with some other workout tips or

276
00:14:12,720 --> 00:14:15,480
Speaker 1: maybe some like more workouts. How you guys message me

277
00:14:15,559 --> 00:14:18,680
Speaker 1: if y'all how many I do what you want to see,

278
00:14:18,880 --> 00:14:22,520
Speaker 1: but thanks Katie and we will talk to you soon

279
00:14:22,680 --> 00:14:26,320
Speaker 1: or I will okay by