Nadia Murdock implements her degree in psychology with practical functional training to help her clients reach their best healthy selves.
Her tagline "Strong Mind Strong Body" is something she lives and breaths, and uses to help people develop a healthy lifestyle.
She is a nationally recognized fitness coach, published author and regular on-air fitness expert as seen on E! News, Fox, Today dot come and Life & Style just to name a few.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Nadia Murdock implements her degree in psychology with practical functional training to help her clients reach their best healthy selves.
Her tagline "Strong Mind Strong Body" is something she lives and breaths, and uses to help people develop a healthy lifestyle.
She is a nationally recognized fitness coach, published author and regular on-air fitness expert as seen on E! News, Fox, Today dot come and Life & Style just to name a few.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Welcome to the show. As you know, this show is designed to help all of us become generally more superhuman in every possible way, faster, fitter, stronger, leaner, able to leap tall buildings in single bounds, all that tremendous stuff, and this episode is no exception. Nordea Murdoch has a tremendous story. She's a published author and has tons of great actionable health tips that we'll learn about, but before we jump in, we've been creating a lot of good resources on the website. If you go to[inaudible] dot com and click on the resources page, that's DIR obi.com there are several downloadable PDFs that you can check out right there to help you on your journey. We have two different diet documents, one for rapid weight loss, one for slower weight loss, but more of a sustained simple to follow strategy. That's the dire OB Undiet. We have a weight tracker you can download and stick on your fridge if you're currently in a diet and try to lose some pounds. There's nothing like keeping track of your pounds and inches that you lose. We've got a really nice but very simple one pager. You can print off and put on the fridge. We've got the dirty dozen that you should also print off and put on your fridge. Those dirty dozen things you really ought to buy organic and the clean 15 those things that you're probably wasting your money on if you buy organic, uh, and 90 essential nutrients you need every day. We created that after the interview with dr Shane Herata, so that's just a sample of some of the free downloads you can get at[inaudible] dot com on the resources page. In addition, listeners get 15% off anything they want to purchase on the website by using the coupon code insider I N S. I D E R saves you 15% off anything you'd like to purchase. So thank you so much for listening and now on with the show here is Nadia Murdoch. Hello everybody. Welcome to the dire Roby health show. Today's guest Nadia Murdoch is a nationally recognized fitness coach. I am super excited to interview her and I've been looking forward to this for some time. She's a published author and a regular on-air fitness experts. She's been on E news, Fox today.com, self.com life and style and many others. She is living proof of her own tagline, strong mind, strong body. And after changing her life through her own weight loss journey, she achieved a healthier lifestyle for herself and became dedicated to sharing that with other people. Uh, she does have a BA in psychology and taps into that in her training and helping other people. And so she's accomplished great things herself and now as she's helping other people accomplish those things. Nadia, welcome to the show.
Speaker 2:Hi Dee. Thank you so much for having me.
Speaker 1:Yeah, this is terrific. It's been a little bit of an adventure just connecting between our two busy schedules and I appreciate you, uh, zigging and zagging along the way until we could finally make this interview. Have a happen. I'm glad you could be here.
Speaker 3:I'm glad to be here and thanks for being flexible on your end as well.
Speaker 1:Yeah. Now that we're here, let's start with your story. Tell, tell us briefly where you came from and how you arrived in this world of being a fitness expert.
Speaker 3:Sure. Um, so as you mentioned earlier, I have a BA in psychology. I'm, that was my original goal, right? I really wanted to pursue psychology. Um, but you know, like most college graduates, I was figuring my, figuring out my next steps and once I got into, um, working, I worked at Pfizer for a little bit and then doing some, um, work with local jails. I thought I wanted to do for a retic psychology. I was just like, I love the mind, but I just, I feel like this isn't for me. So I knew that early on before I went before investing too much time in that fast forward a couple of years, I ended up doing public relations and marketing. And then, um, through all of that time I had gained a lot of weight after college and struggled to take it off and keep it off in a healthy way. And so through that time of figuring out my career personally, I was also figuring out the best healthy ways for me to stay on track. And so after a lot of terrible yo yo dieting like the onion soup diet and you know, Oh, let's go on. I've found a way to just be strong mentally and physically. And that's when I really started to develop myself, um, as like I, I call it my second job at the time after work, I would go home and I started a fitness call and I was writing for examiner.com at the time and I was writing fitness, um, reviews for local New York city boutique studios. I was interviewing fitness professionals, um, you know, like Barb Harper, like big things and attending events. And I loved it, but I never thought that that could be, that could be my career. And then I just wasn't happy and I was like, what am I doing? I'm preaching this to others to be happy inside out. I can do it too. So I practice what I preach. I got certified, um, I became a fitness instructor. And then I also decided to become a Zoomba instructor further on, became a bar doctor and then just launch Nadia Murdock state in 2012 and then I worked full time from then on. So my company officially launched that year and I dove right in. I loved every minute of it. Um, and that's a little bit of my story. A condensed version.
Speaker 1:Yeah, that's great. I do want you to just flush out one little bit because so many people do deal with the battle of the bulge just as you did. And, and I don't want to dwell on it too much, but just this one question. You mentioned the struggle. Could you just flush that out a little bit more for us and give us some detail. What was the struggle for you? How did that look? What was your Achilles heel and how did you overcome it?
Speaker 3:So I always say now I feel like society has more of a positive body image for women of all shapes, sizes, colors. I feel like back in early 2000, you know, I was trying to fit myself in a cookie cutter, you know, very thin shape. I'm very tall and I have an athletic build. And so what I was doing is I was trying to make myself something that I wasn't, I was I doing the comparison game, right? And so when I see clients now doing that, I'm like, that's them, not you. And so I'm able to really teach that from a personal point of view because I've walked that road. Um, and so that's the struggle that I'm talking about. Like I'm not getting enough calories so that I can be really, really thin working out way too much. You know, I'm figuring out what's the right thing to eat. Are locale the right thing or is it just eating more vegetables? So it's like really retraining my mind. Cause when I went to college, I was induced, introduced to so much unhealthy habits, you know, a lot of partying, um, fast food, late night eating, steadying li. So retraining my mind to say, okay, let's get a colorful plate, let's drink more water. Real basic things that don't require a fancy membership or a high end food delivery situation. It's just learning how to, um, fuel my body properly. So it took a couple of years, but you know, once I started I was, I wanted more, I wanted to learn more, I wanted to learn more about supplements and, and, you know, protein and, you know, ways to balance my diet in a proper way that worked for me. So.
Speaker 1:Excellent. So from what I hear you saying, you, you might've been a little, uh, over the top, a little stressed out about it very much based on your, your body image, which you now look back on and feel you had an unhealthy outlook on that. Okay. And so, and so now you've resolved that you are now fit, you're teaching other people to be fit. You look terrific. Uh, just naturally, probably through not, um, it sounds like you didn't do it through those, those methods obviously, that that didn't work. You're doing it through stuff that's sustainable. And so how does that look now? What, what does wellness mean to you? It sounds like you're, you're not doing anything extreme or too difficult.
Speaker 3:Yes. So I'm not, um, so wellness to me is everything from like what I use on my face to what I eat daily. So, um, and that became more prevalent for me once I was pregnant with my son. You know, a lot of things around us, what we clean our house with, what we put on, on our feeds from makeup. Some moisturizers have toxicity levels, so on, I'm not over the board with it, but I'm just, you know, the same way I was reading labels for food. I started to be more conscientious of when I was picking up things to clean my house with. So now I'm big on essential oils and maybe making my own dish cleaning soap or um, you know, finding brands that uh, adhere to some of the values I work when it comes to cleaning my home because now I have a little person inhaling things that I may not want them to inhale. And it also, it just benefits the family as a whole. So wellness for me is, as I said, um, not just food, but your entire lifestyle, getting enough rest. You know, even mentally, um, the people I surround myself with, um, the conversations that I have, the things that I read, you know, it has to, the things I have watched on television, it has to be enjoyable or you know, things that are going to encourage me or motivate me so that I can be the best version of myself.
Speaker 1:I love that. So it's incorporating your entire environment. It's not just what you're eating and taking in, it's what's around you, what's going into your mind as well as into your body. I love it. That's, that's outstanding now. Yeah. And let's talk about bar now. For those of you listening, bar is B a R R. E. and tell us what that is.
Speaker 3:So I touched upon this a little bit before. So I was a group act instructor and I found that I wanted something more. I was looking to dive into a discipline that, um, I felt it would have more longevity for me as an instructor. And I discovered far from all the people that I used to interview for examiner.com is starting to pop up a lot more and more. So I ended up getting certified and the same month I got my certification, I found out I was pregnant and I said, Oh, I can't teach this brand new thing and I'm pregnant. You know, it's my first child. I was super apprehensive and I said forget it, I'm going to do it. And I ended up teaching the whole nine months of my pregnancy and it's the best thing I ever did. I never looked back. And I feel like because of that I, I found my true niche within the wellness within the fitness industry. Bar is a marriage of different it, Mary's Pilati ballet and traditional straight attaining movement, working on smaller muscle groups. So the benefit of bar that always people say when they walk away from the class, like I didn't know I had that muscle or I felt I feel stronger in places I didn't even know existed. And it's because you're working on smaller multiple groups versus some of the other, we train classes where you work on the bigger muscle groups, like your quadriceps or you know your groups as a whole. Whereas as far we focused in, we do more reps, we do a lot of pulses. You're really diving into those muscles and that's why you'll see a difference. There'll be toning and shrinking, maybe not in pounds but in inches because you're really diving into those muscles that have been dormant for a little bit.
Speaker 1:Do men do it or is it mostly women?
Speaker 3:Men do do it. I have one favorite group. I was a couple Kyle and my God, I can't remember the girlfriend's name, but Kyle and his girlfriend came and he promised that he would try it with her and because of that they came every week together and it's hard and I think a lot of men are apprehensive to try it because they think it's a woman's workout, quote unquote, but it's really, it's a challenge I've had. I've had a couple of men. It's mainly women I'll see in my class, but men do definitely do it.
Speaker 1:Okay. And you talked about longevity. So, uh, as one of the appeals for you, this is something people can do longterm into their old age.
Speaker 3:Yeah, like I've had students as young as 15 and students as old as 78. So, um, of course depending on when you're starting your fitness regime, like if it's your first time working out ever. The thing that I like to do in my classes is always offer something for everyone, right? So it's, I don't have beginner classes or advanced classes. I offer modifications, I'll show you how I'm going to do it, but I'll also show you if you want to take it up a notch or if you need to dial it down. So there's always something for someone so they don't feel that intimidation that most people feel in like a group fitness class. Like I can't do it like this person. So then they don't come back. I always want someone to feel that they have something to work towards. So,
Speaker 1:and I love your tagline, strong mind, strong body, the strong body part. I think we totally understand. You've already described, um, details on how bar does that, how your teaching does that. But how do you help a client develop a strong mind? And, and let me, let me, uh, talk a little bit more about the question. Most of us kind of take our mind for granted, right? It is what it is. I think very few people think in terms of training their mind the same way they would train a muscle. And so it's a, it's a great concept. Why don't you talk to us about that and how you incorporate it into what you do.
Speaker 3:Sure. So I feel like sometimes we set our own obstacles and our own barriers, you know, so you may walk into a class or walk into a situation with your own preconceived notion that I can or cannot do it. So it, it's the idea of not limiting yourself. Um, finding yourself confidence. Also, going back to a little bit what we talked about, like, um, just being positive influence always, right? So I always try to read positive quotes or meditate that might bring something positive out. I have these daily affirmation cards that I read daily. Anything that's going to bring something positive because the more you do it, that's just gonna. It's the same thing. Like if you drink water every morning, you're going to just start doing it mindlessly. Right? Same thing with that. The more you do that positive thinking will just become part of you and I feel like when you're, when you have that outlook on life, anything is really possible. So whether it's achieving a physical or mental goal or a personal or professional goal, when, when you're geared towards that thinking, it's just so much easier to get there.
Speaker 1:Now I'm a coach myself and I'm going to tell you a little story and then have you respond to it. One of the things, I love the health and fitness industry as you do, and I love going to the gym. I love exercising. When I wake up in the morning, I'm excited to exercise and it's part of what I do. I love the results. I love how I feel and it's easy for me now. It hasn't always been that way and there's, you know, I'm like anyone else, there's, there's days that I don't feel like dragging my butt out of bed, but for the most part I like the gym. I like exercising outside. I like walking my dog in the mountains. I mean, if it's got to do with fitness and exercise, I'm there. I was recently golfing with a buddy who wants to get more fit and I was shy, you know, we were talking about it and I was all enthusiastic about it and all of a sudden he kind of stopped me and said, how do you do it? And I said, do what? He goes, how do you just keep consistently working out all the time? Like I can't do that. I don't think most people can do that. How do you teach someone to do that? And I was absolutely floored because I realized I didn't actually know the answer to that. He was asking me how do I, cause I know how I do it, but I don't know how to get in someone else's head and help them to do that. Right. And I'd love you to touch on that about that issue.
Speaker 3:I love that story Dave, because I used to be like that. Like this wasn't always me. Like I, before college I was just naturally finish, no athletics field. As I said before, I'm never overweight. And then I was thrown with this curve ball when I, you know, this weight and I was just like, uh, what's the, I've never went to the gym, but I liked dancing and things like that. I think the most important thing to get started and how to do it and how to stick to it is to find something you enjoy. So the gym may not be for you. Maybe in tomorrow, sports are for him, you know, joining a local soccer league or softball league or you know, and I feel that when you find something that you enjoy that is just a stepping stone to something else. Like when I taught Zoomba most people love to dance. Right. Um, so that, that I would have clients with students that did the Zuma class and then I would start seeing them do strength training classes and then I'd see them in the spin room and then I would see them doing, you know, yoga. So I feel like once you, once you get started, that's just the most important thing. And in order to get started and actually stick to it is finding something that you love. So, um, there's not much form the fitness that I don't enjoy, but I'm trying to think like I would not want to get out of bed for something I don't enjoy doing. Oh, I don't like running. Yeah. So if it was confronting class I, that is not going to have me pop out of that. So like bars spin on there, you know? But I think that's the most important part. And then once you get emerged in that culture, you make friends and you start getting accountability partners. Like, Hey Dave, are you just coming to class on Saturday? And so you like look forward to it. And so, and I see like it doesn't happen overnight, but you just need to get started.
Speaker 1:Okay, good stuff. I love it. And now I'm going to shoot you a little bit of a curve ball because I didn't include this in the questions that I sent you that I was going to ask, but you'll find this pretty easy. I just want to segue from it into nutrition. You talked about some of the challenges you had with nutrition of dealing with calories. And do I just change how many vegetables and all those things that you mentioned you've now arrived at a happy place for you and your family. Right. Tell me how that looks.
Speaker 3:Yeah, so I used to be a big calorie counter and can have cars and this and that, you know, and I found that, um, the more I deprived myself, the more I, you know, wanted it or the more grumpy I was. And I was like, this isn't how it's supposed to be. So I'm big on not, I'm not depriving yourself. I don't believe in deprivation. I feel like you can have, I think it's more about portion control. So that's what I really exercise now and it's how I feel, right? So I'm tapping in more to how the food feels after I eat it. Like now I can't eat half the stuff I used to eat. Like, yeah, sure I love French fries, but if it's prepared a certain way, it's not gonna feel good. So I'm paying more attention to how certain foods make me feel and going with that and just being smart about how much I'm eating of, of that type of food. If it's a splurge, you know, just be smart about it. Don't, don't not have it, just don't have a lot of it. So my morning consists of, you know, maybe like a protein cereal, like coffee with almond milk or it could be fruit, it varies, or an egg with spinach. And then lots of greens. I always try to make sure I have been EJ or some sort of greens or fruits visible because I have a little person watching me and I can't tell him to eat his vegetables and fruit if I'm not eating it. So, um, I think that was a huge driving force for us in this house too. So.
Speaker 1:Okay. Excellent question. I hope so. It did. I, I love that answer. I love that you know, all the vibes I'm getting from you are about longterm stuff that sustainable, uh, stuff that is holistic. As you talk about, you know, you're, you're not just working on nutrition, you're also working on uh, uh, eliminating toxins from your home, right. And, and toxins from the television. I, I get that too. I mean, controlling, controlling what comes into your mind and, and body. You, you sum it up in some of your social media and the stuff that you publish in the word lifestyle, I feel like, um, right.[inaudible] lifestyle. Yeah. Talk, talk to us about this vision of a healthy lifestyle that you have.
Speaker 3:Yeah, so it's basically me, it's everything that we were talking about. Like, you know, even like the people in your life, like I have found that, you know, I have had to distance myself and I'm more for, I would feel so bad about it. Like, Oh my God, I've known this person forever. But you know why if spending time with that person does not excite me or make me feel good or it's not a good relationship. So the same way I'm tapping into how foods make me feel, I'm tapping into how being around a certain person makes me feel. If it makes me snippy and like sassy and like rude, I'm like, Oh no, that's bad vibe. You know, the person gossips all the time. I want to be with someone that's gonna like you know, I have a really good group of entrepreneurial female friends and like after I chat with them I'm like, all right, I'm writing blog posts, I'm reaching out to company, you know, I'm totally pumped and I feel like who your circle is is such a make or break in terms of how your daily life looks like. So, um, like I said, lifestyles, just everything. And I just think we need to be more in tuned to everything that comes across who we meet, vibes we get because we always see the signs initially and they shouldn't be ignored. So,
Speaker 1:okay, great stuff. I love that. I'm going to throw you another curve ball, something that we didn't talk about before, but uh, we've alluded to it and that is something I'm really into is mindfulness of meditation and it's becoming more than just, uh, a buzzword or catchphrase in our society. We understand now from statistics that more people practice mindfulness and meditation than do yoga and uh, it passed up yoga I think two years ago and I think 14% of the population now in the United States has a meditation practice of some sort. Uh, do you implement mindfulness and or meditation or any level of that into your daily routine?
Speaker 3:Yes. So when it first came about, it was like, to me like, Oh my gosh, I have to find this corner in my room. I mean fucking pillows and, and I was like, I can't sit still. I can't do that. You know, I was just, I feel like because everyone was meditating, I needed to meditate that way. And then over the course of time, talking to different people in the wellness field, meditation can be different for everybody. It's like it could be five breaths in the morning and just closing your eyes in the car even, or rubbing some essential oils, inhaling it and taking a breath. So I've found different ways to meditate. I find that guided meditation is the best way for me, just because I'm always thinking about the next thing to do. So I kind of need that guidance. I do find it, I do find that meditation to be a little bit more beneficial to me than yoga as you stated. What the popularity of it, just because I feel like it could do it anytime, any place. When I'm feeling stressed, I can drop whatever I'm doing and do it. So yes, I do incorporate it. I'm trying to be better about it, but I'm definitely, you know, exploring the world of crystals. Then
Speaker 1:incorporating
Speaker 3:oils in that practice and I'm really loving it. Like it's really calms me because I'm kinda like high strong, so, or I was like, all right, I need to cool it down. And it's really helped to bring me like, Oh God, I kind of liked this version of me. So yes, I do. I do practice.
Speaker 1:What type of guided meditation do you use? Do you have a certain app you really like or what do you use?
Speaker 3:You know, Dave, I don't, I've found, you know, people have told me a bunch of different ones, um, that they discover an account. Remember one right now to tell you I did find one randomly on YouTube. I was like five minute meditation because I had a conversation with someone and I was just like, I need to, I need to relax. And surprisingly I was like, I love this. It was some random YouTube video. It's like, it has like three pictures playing. And it was just what I needed. It was quick. I was right before I taught a class. It, it brought me back down and I was just like, I love it. So I'm always exploring and if you have any suggestions I will take them. But no, I do not have a particular one that I always go down.
Speaker 1:I loved the whole story. I mean, I love that you found a simple, uh, free version on YouTube you can just use, I love that. You know, you're talking about just implementing it throughout your day. I mean most, I mean mindfulness and meditation are two different things. Mindfulness really to me is everything you just said. It's simply taking moments throughout the day to bring yourself back into the present from your monkey mind, your daydreaming, your worries, your whatever's going on in our heads. I mean, scientists estimate we have 20 to 80,000 thoughts a day and the vast majority of them are useless and they're just coming to us and they go away. And some of them we get caught up into, we get caught up in our, and it can be negativity and oftentimes simply bringing ourselves back to the present is the biggest challenge. So no, I love the way you're approaching it and the fact that you're keeping it simple and that you say, you know, you don't have to have that special place with the fluffy pillows. I love it.
Speaker 3:And then because of that, because I didn't have that, I wasn't doing it. And so I was like, well this is silly. So then I just started trying to figure out what works best for me. And it seems to be sticking so
Speaker 1:absolutely. And the best meditation teachers on the planet, I think agree with that. That there are no hard and fast rules and everyone is unique. And if you simply educate yourself on the concept and find something that works for you, that's, that's really the best way. We don't have to become Zen monks and we're not doing this for anyone else. We don't have to do it in a way that impresses anyone else. It's really just for our own. Yeah. I mean, you have a degree in psychology, right? So you understand, um, better than most, you know, the power of the mind and, and some of the issues that people go through psychologically, I mean, you're incorporating that into your coaching, right? You're using your strong mind, strong body concept with your clients.
Speaker 3:Correct. And I find that the more like as we go through sessions and they're like, I can't do it, you know, I just tell them they're, they're getting in their head and they're stopping themselves from achieving before they've even started to try. And so I think the more that I preach that I see the confidence like session by session that they get and the more that they, they feel good about themselves. And you know, like you mentioned earlier, like someone that may be concerned about people watching them or not want to try a workout because people may be looking at them. I used to be that person and it's BS when you tell you nobody's looking at you because they're too busy looking at themselves. And I feel like we get in our heads and like it's, it's your workouts, right? And I always say that it's your workout. Don't look at your neighbor. Don't look at the girl in front of you if she motivates you in a healthy way. Awesome. You know, like I've, how I look when I do group fitness, if someone's planking it out, I'm like, okay, you know, that's on motivation, but it's not a comparison. And I think that the more we dive into our inner thoughts, like where is that coming from? And you used some stems from something else, right? Like this is like a domino effect. Um, so once you break that pattern, Oh, it's as less. So the things you can do or just takes off from there. So
Speaker 1:I love it. Well, this has been terrific, but is there anything that you want to add or any thoughts maybe you want to flush out a little bit more that we've touched on before we close?
Speaker 3:No, I really think this is awesome. It was really in depth conversation. I think we covered everything, but I do just want to reiterate, just get started. Just find something that you love and once you get started, if it's gotta just become a part of you, it should be enjoyable. You shouldn't dread it. Um, fitness, whether it's what you're eating or what you're doing physically for fitness, it's just making sure you're enjoying it. That's what life's about.
Speaker 1:Excellent. And for those listening, how can they contact you or reach out to you or follow you on social media or whatever?
Speaker 3:Sure. You can check out my website, Nadia Murdoch,[inaudible] dot com you can email me Nadia at Nordea Murdock, fit.com I'm on Instagram at Nordea Murdoch and on Facebook and Twitter at Nadia Murdoch's fit.
Speaker 1:Okay, everyone that's Nadia Murdock. She does have a great Instagram channel. You should at least follow that and I will put links to her website and these other things she mentioned as well on blog dot[inaudible] dot com or you can find the show notes for all the episodes that we do. Nadia, thank you so much for being on the show.
Speaker 3:Thank you for having me. I really enjoyed this.
Speaker 1:I did too. Thanks again and for those of you listening, this is Dave Sherwin wishing you health and success. Well, thanks again for listening and don't forget about those resources at[inaudible] dot com as well as the coupon code insider to get 15% off the world's best supplements. Take my word for it, give them a try. You'll be surprised at some of the benefits you can get from filling in some of those nutritional deficiencies that almost all Americans have. We know that from the current science and all the labs doing the nutritional blood work on hundreds of thousands of people that are biohacking and getting their blood work done. Every single one of them has deficiencies. You could fill those in. The two best products that we have that you could start with would be Mimi's miracle multi and Mimi's miracle minerals. Between those you will get almost all of the 90 essential nutrients that dr Herata talked about on the interview about the 90 essential nutrients and those that you don't get, frankly, you probably already are getting from your food and are not deficient and these are specifically designed to fill in the deficiencies that you have. So between your diet and those two supplements, you should fill in all the deficiencies that you have in your diet. So make sure and check those out. They're also available to our transformation program that includes precision nutrition and pro coach coaching as well, absolutely free. So those are available in our transformation pack area at[inaudible] dot com we'll see you next time.