Heroic 28 Coaching Call

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I've eaten more red meat this week than I think I ever had in my whole life. Oh, really? I'm not a red meat eater, but my husband is, so he's enjoying it. Well, how do you feel is, are you noticing a difference? I've lost four pounds. Boom. And, I had a bad headache. I don't know if, cuz I'm like, I've drastically reduced sugar. I miss ice cream. That's about it. Yeah. that, that definitely could be. So something to think about too, is making sure that you're staying hydrated. But making sure that your salt balance is, is in check too, So add some salt. If you're reducing a lot of carbs, especially lower quality carbs, like sugars and stuff like that. Then, just making sure that you're salting your food can go a long way so that, that could be some of the headaches there too. Or you could be going through withdrawals from, some, maybe some, some sugar detox, quote unquote like type deal. But yeah, like the sugar free stuff, like I like, the plain yogurt. Mm-hmm. Or the yogurt with a little bit of sugar free whipped cream. It's not truly sugar free, I'm guessing It depends on what it is. the stuff that says sugar free, you have to look at the label. because a lot of times they'll say sugar free, but it'll be, it'll have, like cane syrup, which they won't call like sugar, but it's still sugar or, oh, Corn syrup, right? It's all, it's all kind of sugar, you know, so it just goes by several different names so that people read the label and go, oh, cool, no sugar. You know, what, what the real no sugar stuff will have a lot of times is artificial sweeteners and I don't know those. Those are, hot topic in the fitness space right now, cuz you get some people talking about'em and they're like, well, it doesn't really matter if you, if you use'em or not, because they are zero calorie or zero sugar. So if, if all we're looking at is. Caloric balance, you know, in creating a caloric deficit, then like, it doesn't really matter. And there are other people that are really like, those things are awful, they're terrible. They mess up your gut. They, cause bloating and inflammation and that kind of stuff. And there's really no, no like hard and fast research to support that, that I've seen. But I don't know. There, there's a lot of smart people. There's a lot of smart people that say they don't like it. There's a lot of smart people that say that it doesn't matter. So. I've definitely been in a caloric deficit this week. I did, I bumped up my, cuz you had bumped up my protein. I am struggling to meet the 150 protein, my carbs and my fat. I do all right. Yeah. my protein yesterday, I got 133. I left my laptop at school, so I couldn't, I had to put it all in tomorrow. I got to 133 yesterday and about 118 today. I haven't looked okay, but still got some time left. But I have, well, I'm full and I'm going because my eight hours started four minutes ago. Okay. At like 4, 4 30. what was I gonna say? I don't remember, but All right. You're hitting, you said about 150 and, and what did we have set? You set, you set me at one 50 for protein and before I thought I was eating a lot of protein before. Yeah. And I was, I would lucky, at the end of the day, I'd be lucky if I had about a hundred grams protein, right. The last three days, I've definitely hit above a hundred grams. Yesterday I was at like a hundred thirty, three hundred thirty five grams. Mm-hmm. Today. Like 118, I think. Okay. I, I got yogurt here. All right. yesterday. Yesterday we were at 130 and your carbs and fat were, were within range two. Mm-hmm. Okay. So we were about perfect yesterday. How'd you feel yesterday? I felt really good yesterday and actually this whole week. cuz I've been having a lot of gut problems and, I haven't felt bloated. I haven't felt like, cuz I, I usually drink about a half gallon to a gallon of water every day. That's never been a problem for me. The bloating I haven't had issues with. And yesterday I felt really good and yesterday had a lot of energy and I got a lot of shit done. How do you feel today? I felt really good today. Like I was able to do my heroic minute this morning. Yeah. And I got up and went to church and I've noticed my mood has been better too. And I am kind of in that week before, my period when it's really bad. But I have second and third graders for Sunday school and they didn't like, I didn't wanna kill them all. So we'll see how I do with my high schoolers tomorrow. That may be another story. Through, through. I feel good. Well, it's the last week of school, so we'll see. Right? Yeah, so some of that is like, you know, when, when you're just kind of flying by the seat of your pants with, nutrition specifically, but kind of everything, right? When you're kind of like up or up and down and there's not as much of a plan, you start to just kind of like react to what's in front, in front of you and, and. Rather than like having a calculated response, it's more of just like a, a reaction to things. And then our emotions kind of like rule our day. And again, like if we just put it in the context of nutrition, like I know how I get is a lot of times, like if I get, if I don't have a plan, Right. And then something happens during, to me during the day, I'm like, oh, fuck it. Like I, I'm ordering pizza tonight. You know, like that happens. My emotions will get the best of me. And I'll be like, I didn't have a plan. Now my emotions are dictating something. And now I'm like, all right, whatever, man. You know, I'm just gonna go ahead and order the pizza. Like that happens to me. If I don't, if I don't have a plan, so like making sure, and you talk about like, oh, I didn't want to kill these kids today. Like, okay, so that might be just like harnessing more control over your environment. It might have nothing to do with food, you know? Mm-hmm. But you're just controlling more aspects of your day, so it makes you more emotionally in control of every aspect of your life. Does that, does that make sense? Yeah. Yeah. So, that said, it, it absolutely could also be like regulating your, your, your calories day to day to day. it could cause you to have a sustained mood or more, like stability and control of everything, you know, from, from an, an energy standpoint too. So it could be multifaceted. but the bottom line is, is having a good result, right. Yes. Because at the beginning, and I told Tiffany, I was like, I don't wanna fucking do this anymore. And I said, I can't, like, I felt obsessive with my food, but when I stepped on the scale this morning, I was like, oh shit. That's like, I'll, I'll give it another week, but I'll finish. So you didn't want to do like the, the tracking anymore? I didn't wanna track, I didn't wanna worry about food. I hate cooking. And I had to, the first couple of nights I had to cook my food and then I had to cook macaroni and cheese because my husband is picky eater, my daughter is whatever. But I cooked macaroni and cheese for them and I'm like, that looks really good. I really want to eat that. But it wasn't in my like, Planned for the day, right? So I made my food and then I made their food and he doesn't eat fish. So I made fish for my daughter and I, and then I had to make something for him. And he always tells me, I'll make whatever, I'll make my own food, but I've, it's the one thing I can do for him is cook him dinner. So, yeah. So that's another dynamic that, that like, so you have it's like a, a, a bio psychosocial model, right? Is is like everything that we're talking about here. So like what you're talking about is the social component and like that that's a factor that you can't ignore, you know? Now there are, there are ways that you can kind of like. Ease people into it and like, make it think, make'em think that it's their idea and like all kinds of stuff that, that you could do. Because if you're making the food, you know, you're, you're pulling a lot of the levers on like, hey, this is, this is kind of like, this is your dinner. So introducing new food options along with the old options might be a way to kind of like, Ease everybody into it because, and then, and then too, having a conversation maybe at some point, like, hey the, the same thing's true of like people that quit smoking, like people that quit smoking and their spouses quits too. Like they have way more results, like way better success rate than sustainability rate. So saying like, Hey, this is really important for me. Like, what do you think? Would you mind like trying something different for dinner? Because like, this stuff is, this stuff is Not on my plan. And it's really hard for me to, to, to be around this or to watch everybody eat this food or watch you eat this food. And I would like some too, cuz it is hyper palatable, low quality food. Like when there's, when the kids, when the kids are eating macaroni here, like, I want it and sometimes I eat it, you know? And I know that's not on the game plan, but it's like, man, it's really hard to say no to that stuff when it's right in front of your face. So just And I was planning on talking about this tonight anyway, but like removing hurdles, right? So how can we remove hurdles so we see into the future based on the past, right? So this is, this is a good example of like, what hurdles do we see this week that we ran into last week, right? So if this is one of'em, it's like, all right, how do we remove some hurdles of like, Hey, the macaroni isn't on the game plan. You know, at least for the next like, you know, three weeks. How do we stay away from that? Or how do we not get, get pulled into the into the trap, right? Because like I'm telling you right now, week four, that's gonna be a lot harder to say no to. Cuz we're gonna be in all deficit days, which I feel like all my days are deficit. I mean, where are my calories, I think are just over 2000. Mm-hmm. And I'm, I'm definitely not hitting that, but I don't feel. Like, I don't feel hungry and I don't feel like the days that I'm lifting, like I moved today's to tomorrow just cause I had so much going on today with Mother's Day. So tomorrow when I'm lifting I definitely like on my plan is to up my calories, but, or not my calorie, well definitely my calories, but my protein. Okay. All right. So I guess before we get. Let's go into the numbers this week then. Alright, so your A days, right? Those are your days that we had last week. Okay. So like, yesterday was a great example of an a day. That's like an ideal a day right there, right? Okay. So this week we're gonna go A, a, and then B. Right? On the B day we're gonna go a 20% reduction across the board. Okay? So. Really, let's just use protein for right now. So we're at one 50 times 0.2. That gives you 31 50 minus 30 is one 20. There you go. So we're at 120 grams of protein for that day, along with the same process with carbs and fat. So it's gonna take your total calories down, right? So we go a day, a day, B day, down 20%, and then the next day we're back up to an A. Does that, does that make sense? Now, are you matching the A days and the B days with days that you lift? Doesn't matter. Doesn't matter, okay. Doesn't matter. It doesn't matter at all. The the reduction won't, won't really make a huge impact as far as like performance, really, you, you could, you could feel a little sluggish, but I, I really don't think you will, because really you're eating more than you have been before. So it's like you're, you're in a deficit kind of, but you're also kind of in a surplus, not surplus, but you're just eating more than you're used to. You know, so I don't anticipate you having any like, reduction or, you know, negative, negative feelings from it. Now in, in two, in two or three weeks, as we increase those deficits, like you'll probably start to get hungry. So just be aware that's probably gonna happen. So the way, the way that we did this, we gotta bring you up in order to bring you back down. So it's more of a red, a reverse diet than, than anything. Now this is a very short reverse diet and in a, in like a real reverse diet, we'd probably spend more time kind of building you back up to a maintenance level and then bring you back down. So we're just kind of doing it a little bit quicker cuz it's a shorter, shorter term process here. Makes sense. So that's the way to structure that. I think. If you felt good on, on the numbers yesterday, those are the numbers we tried to hit on our A days and then on our B days we're just boom down 20%. And really if you just wanted to focus on dropping carbs and fat and still, you know, still, still hitting between one 20 and 1 40, 1 50 protein like that, that'd probably be okay too. And we just drop the carbs and fat, you know, 20%. Yeah. Fat's sneaky. The fats are, yeah. Yes, they always are. They always catch up with you. I mean, I've been managing to stay just right where I need to be. I'm like, I don't really feel like I ate like anything fatty, but it's like I have avocados in the morning every morning, and eggs every morning. Yeah. Now lunch meat. Is lunch meat a an issue? Cuz I know that can be pretty, some people don't like it. No, it's not an issue. The only issue is if you have like a fatty or cut of meat, like if you have like roast beef versus like Turkey it's going to up your fats. So just being aware of how, how much dietary fat you're getting. Yeah, just, just because they're caloric. It's calorically dense. It's very dense with calories, so any fats that you have is gonna like just, I mean, you don't have a ton of it, so you just have to monitor from a calorie standpoint, you know how much you're getting. That's all. But yeah, lunch meat's fine. Okay, because I got ham and Turkey. Yeah, yeah, that'd be fine. I use that stuff all the time. That, that's, that's primarily what I pack for the kids for lunches is you know, Turkey sandwiches. I really like from Costco. The they've got like a three pack of roast beef ham and that's a rotisserie chicken. It's all lunch meat. But yeah, I really like that one. So I use that. I buy two or three of those at a time. Well, I like the Turkey with the laughing couches. Yeah, course snack, but just gotta watch dairy. And really if you wanted to remove that, like, that'd probably be something to think about. Definitely in the next like couple weeks as we start to, again, like, like stair step down there're you're gonna run outta room for cheese, like dairy is dairy is. Hardly eat yogurt is most of the, and I'll do the laughing cow cheese like a couple times a week, but I try to rotate my snacks so I don't get bored. Gotcha. But the yogurt is pretty much the main cause I don't, I can't drink milk and I use almond milk. Like if I make a shake for. After I work out. Mm-hmm. Because you said the proteins. That's the only time I do the whey protein is, well, I guess that's milk, but yeah, that's dairy. But the WHE protein post-training is a lot easier to be absorbed. Based on that, on that, like, you know that, that window after exertion, Well, and I can do the whey protein is fine, but if I do whey protein with milk for like, after I work out, it tears me up. Yeah, yeah. Don't do that. So it's just do water. It just makes me, well, I'll do water or I'll do the the almond milk just cuz I have it and I don't wanna waste it. Yeah. I'm not gonna tell you to waste food. Nuts. No nuts. I know you said no nuts cuz this peanut butter is killing me. Yeah, peanut butter is, is highly inflammatory. It is super highly inflammatory. It's really not. A lot of people, I have this argument more often than I wish I had to. I. I like peanuts are not protein. I have no clue why people think that it is protein, like peanut butter is not a protein source. It is a fat, and it, it is a bean. It is a legum. And if you look at like, I don't know if I talked about this last week or not, but if you look at the oh, what is it, the dirty dozen list of like dirtiest foods in, in all of the food industry, peanuts are always up there. They're always very, very high in molds. So I don't I don't do a ton of peanuts but there's so damn good. I could eat a whole dryer of peanut butter. Yeah. And most of that's highly processed stuff too. So, I mean, keep that in mind. Like, I'm not sure what kind of peanut butter you're referring to, but if it's like the natural, the natural stuff, yeah. And that stuff's not as bad, but like, Man, I remember being in college and just like eating giff with a spoon. Well, so it was teacher appreciation week last week, and one of my kids knows I love peanut butter, so she got me a jar of peanut butter and a spoon. Oh, nice. You said Thank you. I'm gonna put this right here in the, with all the, i, I passed up all the donuts, all the free lunches that they sent out. I did, they had chicken and I did eat the chicken, but, There's just, and candy. Yeah. They be fat. Yeah. And give us crappy insurance. So they just feed us crap and give us shitty insurance. I mean, it, it honestly makes you start to question stuff like that, you know? And it makes you really realize how much people eat on just autopilot. And it's like, they don't even think about it. It just becomes like mindless consumption. You know, it's not, it's not purposeful at all. But again, like you have to account for like the biopsy psychosocial model and that like food is emotional and you can't separate that out. Like a kid buys you something. You can't just take it directly and throw it in the trash. And sometimes it is appropriate just to eat the DM peanut butter and call it a day, you know? Is it gonna wreck things in the long term? No, it won't. But at the same time, There are times to be really, really strict with things and there's times when you have to learn to be flexible. And it's like, where are you in the realm of like flexibility versus rigidity, you know, and when you're starting a new endeavor you know, it's like we have to develop some really hard sets of, of skill sets and mindsets so that you can own the flexibility later. And that's like, it's knowing when it's time for what, because the worst thing I see is. People that learn how to do all this stuff and then come like holidays or you know, like, you know, I mean, summer's coming up, it's gonna be lake season and you know, if you go anywhere that is like, requires you not to be carrying bags of chicken breast and broccoli around. Like that's, you're doing it wrong if you're doing that, however. Mm-hmm. However, if every weekend you are going and derailing yourself on a health, fitness, and nutrition standpoint because you're drinking and eating crap all weekend long, then you're also doing it wrong. So it's like you have to find a balance between all of it and then know when, when it's time to be rigid and when it's time to be flexible. So does that make sense? Yeah, because I was thinking about that today. Cause my daughter wanted to go out to dinner. My husband and I went out to dinner the other night and I did really well. We went to Texas Roadhouse. I stuck with meat and vegetables. Yeah. And I didn't eat those delicious rolls. And and then today my daughter wanted to take me out to dinner and I still was able to make healthy choices, but it was like I was prepared to not make healthy choices today just because. She was buying me lunch with her first job money, and so I was, I wasn't gonna tell her no, I can't eat it, but I did pretty well. I still, like, we did Chipotle and I would still be able, I was still able to, like, I didn't get what I normally get, but I was still able to make. Good decisions. Oh, for sure. Chipotle's easy, right? So stuff like Chipotle, Texas, Roadhouse, like anywhere that you can get. So, so let's start Texas Roadhouse, right? So you didn't do the rolls. Awesome. Cuz those are like super high and fat and butter. Very, very sugary. Very, very like, not sugary, but like very high glycemic car, right? It's just bread. And it's really, really good, very high fat, cuz the butter. And that'll take all your calories and like explode them through the roof. But what can you get, you can get, you can get grilled chicken there, you can get a steak, you can get a potato, you know, with, with maybe just a little bit of butter depending on how much fat you have left, or no butter, you know, and just salt. That's still really good there because they have so much seasoning on everything. So, you know, and then veggies, right? So if like you get a potato, a sweet potato you know, like either one of those, a steak, some chicken, you know, like good to go done. You know, you just can't, it's the filler. Like you can't have the filler, you know? That's the stuff that derails you and alcohol. Like, that's the stuff that's like, oh man, like we just, we didn't need those things. And now it's like, boom, we're, we're blowing things up. So sounds like you navigated that pretty well. And then Chipotle like that's, that's kind of an easy one too. Because you just get like the components, you just take the components that you need, you leave out the components that you don't, and say you're high on fat that day. Like you just don't throw in the guac. You save like 75 cents or whatever. It's so Well, and I the guac cuz I had room for it. And yeah, just chicken, rice, guac, and some vegetables. Done. Right. Done. So to totally, totally manageable. Now let's do an experiment just so we kinda know what flexibility looks like, right? So a lot of times, you know, I'll use the, the concept of like 80 20, right? And I wish I invented this, but it, other, other people way smarter than me did the 80 20 rules for everything. If you are on your game 80% of the time, right? Things are gonna be okay. You're gonna make progress, right? So what does that mean? Like 80%? Sometimes it's like, man, okay, well I guess I think I'm at 80%, but maybe I'm at 70% or maybe I'm at 90%. So if we just empirically make it by meal, so how many meals do you eat in a day? Three. Three. And how many days are there in the week? Seven. Seven. So that's 21 meals a week, right? Times 0.2, 4.2, sorry. Four 17. So we have like four and a half meals that we can basically say, yeah. I'm okay with not being perfect here, you know, or I'm, I'm okay with like being more flexible. Like we got four meals a week, and if you know that you eat three meals a day, you can take those meals and you say, I got four of'em. Like, where do I want to place those through the week? And that way it's just like budget, right? It's just like a budget. If you know you have a vacation coming up, you're not gonna spend frivolously on. You know, X, Y, Z coming up before you're spending money on this thing. So it's just spending your nutritional budget where you need to. And again, that goes back to kind of what we, we talked about like straight outta the gate, like having a plan, following the plan, controlling the factors that you can control. So so yeah, so you look at that and say, even if you wanted to say, all right, maybe I may have some roles tonight. You just take one of those meals, you plug it in there, boom, done. Like, okay, it wasn't perfect, but I'm still like 80, 90% good. And then you just gotta make sure you follow through with your other 80% or 90% or whatever. And then if you want to as your goals, as as you progress, if you're like, you know, I'd really like to tighten up this. Right? Then you take that 80% and you say, all right, those four meals are now gonna go down to two. Cuz I'm gonna be like 85% or 90%. Or 95%, you know, like, I'm gonna be really tight now. So now you only get two meals or one meal a week, you know, that you can kind of like splurge on. Does that make sense? Mm-hmm. But it's really, I've been doing kind of naturally anyway, so yeah, that's what everybody does. Does It's called intuitive, right? The intuitive eating. Everybody's kind of intuitive with it, but what happens is we, we get, we just kind of like, Let it get lax. It just kind of gets, gets a little bit more lax than it should be. So it takes that 80% and really makes it like 65 or 70, which, which isn't like, that's when you really start to slow progress or backslide. Once you get like on the downside of like, you know, down into the seventies and, and stuff like that, it's just like school, like, hey, if you're getting a B, you're probably doing okay. You could push a little harder getting a, if you really wanted to. But bees are okay. You know Cs. Okay. Now we're just kind of middle of the road, and if you're getting a D, like, okay, like you're not even trying. So that's what I tell my kids anyway. Sounds like what I tell my daughter regularly listen. But she's about to just like, listen, you only got two weeks left. Just fucking get to the end. We're almost there. And then you never go to school if you want. Cool. All right. So anything else about nutrition? No, I just, I'm a little apprehensive about this coming week, but I've got a plan and I think if I stick to the plan and I'm a little flexible, it'll be fine. What what are you apprehensive about? I just, cuz I have two nights, I have Tuesday night and Thursday night where I'm coming home late cuz I work, I work for the athletic department after school. Mm-hmm. And then those are the nights where I'm like, I'm so tired. I don't wanna cook. Let's order Little Caesars. But I'm prepared. I've got meals prepped, so really it's just like 10 minutes to cook it or heat it up and I, I should be okay. And then just working out that week too, cuz if I can get into the school gym, it's fine. But if the baseball team anymore. Whoever's in the gym, then I can't get in there, but it's the last week of school, so hopefully it should be fine. Okay. All right. So let's kind of go through this a little bit. So you're coming home late. What do you, what will you be doing while you are out at work still? Like is it something that you can bring the, the food with you? Is it something that you can have, like, we can, we can put like a smoothie together so you can just kind of have it as you go, like, Well, yeah, I could probably do a smoothie because I'm working with the baseball team and it's really kind of like sometimes I'm just selling tickets, sometimes I'm doing the conceptions, sometimes I'm helping the coaches. I organize kids and but they're kind, they, I mean, they're mostly senior juniors and seniors. They're pretty self-sufficient, but sometimes. Okay. Alright, so you could be pretty busy. It's kind of moving around a lot it sounds like. So, so bringing food might not be the best option cuz you might not be able to get it in. Is that accurate? A shake? I could probably do a shake, but it's just like, I, so I teach an hour away, so a shake I can always have like in between, cuz I have about an hour in between the end of school and then the beginning of the baseball where I had to be out the baseball diamond. And I was gonna use that as my workout time cuz I can get in, if I can get into the gym, which shouldn't be. But I also have a home gym too, so a pretty decent home gym, so I can always work out after and then use that hour to eat something. But, so it's flexible, but it's, it's just different for me because normally I would just wait till I got home to eat with my husband and, but I'd be tired. So here's what I would recommend, just so you don't have like a like an error based on fatigue, right? So I would take the, like, at least half of the food that you're eating at the end of the night and I would split it up earlier in the day. So I would get the, at least the protein, right? I would get the protein in earlier heavier, cuz you know you're gonna be busy and you know you're gonna be tired and you know, you're probably not gonna want to eat. Like regular, like plain old chicken breast or whatever, like at the end of the night. Or at least not even prepare it. Like I, I, I probably wouldn't either. So know that, know that it's like, all right, what's the likelihood that this is gonna happen when I get home from, you know, the, all the sports stuff at the end of the night. Probably not very high. So if we take those numbers and we split it out earlier through the day, we'll get our protein in early. And then at the end of the night, if you need something, you can take like some collagen peptides like that vital protein stuff I was talking about. Or you can just do like a, that goes in my coffee every morning. You can do, do you have, do you have the flavored stuff or just unflavored? It's unflavored. So you can mix that in anything, you know, like. But I, I really like the like they have a lemon, a lemon flavored one, and a chocolate one, and they're both really, really good. But those will mix up fine and water. And you could even do like a protein shake if you were hungry at the end of the night and you're like, oh man, I'm, I'm pretty hungry. I could use some more protein. I really don't want to, you know, like make anything, like, you could probably just do a protein shake, you know, then too, and that way you're not eating anything heavy at the end of the night you know, is so it'll be digested relatively well. So that's an option there if you just wanted to take the edge off or you could just be done eating. You know, and get your food in earlier and not eat, that would be fine too. So you got a lot of options, but I just wouldn't wait. Don't try to, don't try to do your normal scheduled stuff and try to squeeze it in how it normally does, cuz you know it's not gonna happen, right? Mm-hmm. Yeah. So just have a plan how to, how to split that up earlier and then have a contingency plan if it doesn't go how you thought it was. Yep, that sounds good. Cool. I can do that. And then and then if you can get in and work out bonus points, if you can't just make sure you're getting, like, getting some steps in. If you're helping the baseball team, you'll be outside. So hopefully you can move around at least a little bit. I'm never, I'm constantly, constantly moving and I really like, that's my favorite part of the day. So I, I don't want to get rid of that, like at all. No, I wouldn't recommend that at all. So that's awesome. Sounds great. Your circuit, your circuits, the beginning of the circuits are, those are rough, but I feel like, oh, I hate them so much, but, but I do them like, I, I had such a long, cuz I was, I used to lift. All the time. And then I had some cardiac issues last year and the doctor said, no lifting for a while. Then he cleared me like back in October. But I hadn't lifted since October till this week, till last week in I could hardly walk last week, but I did it. I still worked, I still worked out. I did it. But It's my favorite thing. I love it. I've got a pretty decent home gym here, and then I go to Iron Society, so between the two, it's it's my favorite thing. Awesome. That's awesome. So, I mean, keep in mind like the circuits at the be at the top part, like those are just warmups. So just make sure you're treating'em like warmups. Like you don't have to go a hundred miles an hour through those. Oh yeah. I don't. Okay. Because I hate them, but I'll. But the lifting part, like I really liked the the sumo deadlifts and like the, when I can get the barb ball out, that's, I just, I love that. Sweet. Good. You can al always post, post some lifts and actually I was gonna ask yeah. I'm gonna ask for some feedback with just getting some video of. Some of the workouts that, that you're doing and I'm asking other people that too. So yeah, you can post that in, in the network. It's probably the easiest place to do that. Okay. Like post, post, the lift in the network. Especially if you got something that you're like, Hey, I wouldn't mind some eyes on like, like this deadlift or this swat. Like, could I have made this better? Is this, is this okay? Is this what you're looking for? That kinda stuff. Yeah, that sumo deadlift, I probably, I was questioning my form because deadlift I do all right, but I've never done the sumo deadlift. And, and those cosac squats. Where weird. I liked them, but they were, I don't think I got very, as low as I should have. But you know, is, it's more, at least for me anyway, the Casa squad is more just to get things moving like laterally versus always like up and down at linear. I mean, it's still kind of linear, but at least it's working side to side and not just up and down and front and back. Well, in the inverted row, I could not do a single one of those. But I did lap pull downs instead. Okay. All right. That's not, that's not a, a terrible sub. Well, how were you doing the inverted row? How did you have it set up? So I had my bar down and it had your foot elevated, like your feet were supposed to be elevated. Well, I took that away cuz I was like, I could not do it at all. And I was able to like, squeak out like maybe one. But I couldn't get like two solid good rows. Okay. All right. So your, your angle is probably too much like that, so if we can move it up like that, that'll make it easier. If you can get if you're going to I s G, I'm sure they have a Smith machine. Yeah. You just take the, the bar and put it up higher so your angle's more like that. And I have a power rack, but it's not great. I mean, it's good. I like it for my Like back squats, but it's just that the bar catcher, I don't know, I'm, I'm gonna have to have my husband move stuff around cuz I can't move like that. The bars that catch it, if you drop mm-hmm. That's probably right where I need to be. Yeah. So you can, you can adjust that or you can just take the j the J cups that hold the bar and then you can just use it right in there and just move those up. That's the easier way to do it. As you just move those up and down and then adjust the height accordingly. Okay. Yeah, that's easier then you don't have to get those, the, the spotter arms out, adjust'em all up. Like that's probably a better way to do it. But it's, it's, it's fine. Just make it work however you can. But that Smith machine is I have, I have the football team that I'm coaching. I have those kids do that. They do all their roles, all their inverted rows In on the Smith machine. That way they can just adjust it real quick. I'll do that next time then, because I, like it was all excited to try these new exercises and I was like, this fucking sucks. Well just I mean there, there's a little bit of a learning curve if you've never done some of that stuff. That's why it's like, you know, don't hesitate to ask like, what does this mean? Or how can I set this up? Cuz that, I mean, that'll take That'll take the time down, you know, and keep you, keep you pushing through the work rather than getting stuck. I'm like, man, how do I set this up? Yeah. Well, and I'm not afraid to ask questions at the gym, so they probably think I'm crazy. Alright. All right. Anything else with workouts? Mm-hmm. Cool. So hopefully this week you won't be a sore and yeah, let's get some videos posted up in the network. I can try tomorrow because I'll, I plan on lifting tomorrow, like the, the stuff on for today, I'll be doing tomorrow. So. Cool. And I haven't left what you have planned, so I try not to look too far ahead cuz then I start thinking about it too much. Well, you can always look ahead. I mean, it's there, it's posted out for a reason. You can look ahead and be like, Hey, I have no clue what these things are. Most of'em have videos plugged in that are pretty good, but I too, what's that? I YouTube them a lot and my, my sister's a personal trainer out in Missouri and I ask her a lot of, I'm like, what is this? Or she checks my form a lot. Oh, cool. Good deal. I can definitely put some videos in tomorrow. Yeah. Yeah, that would be helpful. Alright, so anything else about workouts? Nope. Cool. So we covered workouts, we covered nutrition. You know, this is gonna sound kind of, kind of goofy, but just stay with me on it. Like the, the mindset piece for tonight. Hey, knock it off. The, the mindset piece for tonight, I actually, I'm stealing it from guardians to the Galaxy Three. So I don't know. Are you a, a superhero fan at all? Oh, we just watch and watched it. You did, you watched, you watched Guardians? Oh yeah, we cried like a baby. I thought it was really good. I enjoyed it. But but I really liked. That scene that that when Rocket was about to die, I'm probably spoiler alert in this for a lot of people, but he, he saw it, he saw his old friends, right? And and what did she say? She said that that this was your story all along. And that is such like a, a powerful thing to remember is like, this is your story, this is yours. And so often we get tied into this. These ideas like, oh, I'm like a role player in this grand like, drama that's unfolding. And this is, this is other people's stories. It's other people said it's yours, you know? And and if you don't step into that, that, that role and own the fact like, this is your story and, and it is playing out like for you and you have to be an active participant in that to, to make that happen. And like. I just, I just really like that about that. And if you get into it all, like the psychology behind that and where, like Joseph Campbell he did a ton of work with the, the hero's journey. That's his big thing was like the hero's journey. And and the different parts of that, like that, that is a, a real big factor with it. It's like this is, this is your story. You are the hero. So remember that for this week. All right. Awesome. Cool. Anything else? I'm good. All right. Waiting for my, huh? I thought my dog was coming in. He's huge. This a German Shepherd. Is yours a German Shepherd? No. Come here. Here, let me put this thing down. This is, yeah. He looks like it, but he is actually a husky. Aw, yeah. Driveway. Yep. Yep. Also have a little mop dog and a German Shepherd. But I, him, but he, he'll live outside and he's, we're getting the pool ready to open and that's his favorite. His favorite thing. Yep. And there's this one. Oh, so. Get out here, guys. All right. All right, well thanks for jumping on tonight and yeah, let me know if you got any questions this week, okay? Okay, thank you. Yep. Bye. See ya.