How to Break Out of Your Lifting Rut & Actually Stay Consistent Long-Term

On this episode of Transformation Talks, you'll learn how I helped a friend break out of a lifting rut, and the advice I gave her for sticking to it long-term.

Here's the free two-day program you'll hear me mention: https://hercules-performance.kit.com/9e5865d1c3

Here's the previous podcast episode on group exercise classes (also available on any podcast platform): https://www.buzzsprout.com/1805960/episodes/19140533

Email me here if you might be interested in personalized programming: mail@samforget.com

Transcript

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Welcome back to another episode of Transformation Talks. I'm your host, Sam Forger, and today we're going to talk about how to break out of your lifting rut and actually stay consistent with lifting long term. And this episode is essentially my response to a friend of mine who had asked me about this very thing. She was in a workout rut for a while. I gave her some recommendations very awesomely. She has recently broken out of that rut. And I'm going to tell you exactly how we went about that, as well as how to now stick with it long term, because that's the cycle a lot of people find themselves in, is that they're good with their lifting for a little while and then they fall back out of it and rinse and repeat, rinse and repeat. Not great things come from that. And let me just say on that note, everybody needs to be lifting. This isn't like a uh, well, if I feel like it type thing, or will I do other forms of exercise? That's great. It's great if you do other forms of exercise. But nothing replaces lifting, whether we are talking just purely improvements in body composition, fat loss, whether we're talking strength, performance, fitness, uh, strength training is the foundation for every fitness quality. Whether we are talking health, longevity, independence, quality of life, strength training is the foundation for literally all of this. It cannot be negotiated. You don't ever have to love it. Let me just say right here like, are there things we can do to get you to at least tolerate it more and eventually maybe enjoy it? Yeah, and that's awesome if that happens. Plenty of people go their whole lives without ever really loving it. And that's okay. Don't feel like that has to be the case. You don't ever have to live in the gym. You don't ever have to do all these marathon sessions. Don't ever feel like you have to become a full-on meathead, but you can't negotiate lifting altogether. It is the foundation to absolutely everything that you could possibly care about. The aesthetic, performance, fitness, longevity benefits are off the charts. It cannot, it cannot be negotiated. And like I just said, you don't have to make it your whole life. You don't have to be a meathead who lives in the gym. So then the question becomes okay, how much do we really need to be doing? For most people, I like a floor of two full body sessions per week, two full body strength training sessions. Uh group exercise can check a couple of boxes for this, but I would put it in a separate category than more traditional strength training. And what I'll do now that I just open up that can of worms is if you are somebody who's big into group X and you're wondering the differences between group X and the shortcomings compared to more traditional progressive strength training, I'm going to include a link in the show notes to a previous episode that I did on group exercise, the many benefits it offers, but also where it falls short. I know that's a bit of a side tangent here. So to get back to the main point, what I recommended, what I recommended to this friend was that floor that I just mentioned of, hey, let's just get you started at two full body training sessions per week. This was after she told me she was struggling. I said, let's just do two full body sessions per week. I sent her a training template that includes that. Two full body sessions per week, no more than 30 minutes apiece. Uh, all you need is a bench and dumbbells. It is purposefully minimalist for people who are struggling to be consistent with their lifts, people who would just rather spend their time doing other types of activity. That's fine. Again, I'm all for do whatever activity you enjoy. Just don't negotiate strength training altogether. People who travel often and often only have access to a limited amount of equipment, your usual hotel gym setup, maybe a pair of dumbbells, people who have a limited setup at home. Whatever the case is, this training template is very useful for a variety of things. And what I'm also going to do is include the link to this training template that I sent my friend in the show notes. So if you head down to the show notes, you'll be able to, it's totally complimentary. Head down to the show notes, you enter your email, you will get the same template that I keep babbling about. So that's what I had recommended to her to start, just to keep things as bite-sized as possible. But then when I followed up a little while later to see how things had been going, she said, I literally got to the point of printing out your workout sheets in my head, planning out the game plan, looked up the workouts, and I still haven't started lifting again. I'm not sure why it's feeling so hard for me. It's more overwhelming, maybe avoidance, knowing it's going to be hard since I haven't worked out in over a year. And I think that's the part that'll resonate with a lot of people. Just when one week turns into two weeks, when one month turns into two months away from lifting, and so on, it can really build up. Like it can feel very daunting to get back into things, whether you anticipate just, you know, the workouts being hard or you're not in as good of shape, whether you just don't want to feel super sore, which is very common when people get back to lifting, whether it's a fear of injury, maybe it's a gym timidation factor at that point, whatever the case is, I get how there can be a lot of buildup when you've taken a good amount of time off from lifting. So what I recommended to her next, if she said she hadn't worked out in over a year, was just to pick any form of exercise that she at least didn't mind. Again, you don't ever have to love this stuff. Great if you do, but just pick the thing that you think sucks the least. So in her case, it was yoga, because what she ended up telling me was I did take a step to start yoga and I went a few times this past week. Very humbling experience. And I was so stoked to get this update from her because I knew that by just ripping the exercise band-aid and getting back to some form of structured exercise, it was now going to be much easier to turn the lifting cart, to turn the lifting cart again. Excuse me for pausing for a moment. I had a workout or excuse me, a work timer go off, but we're gonna keep going because this is a one-take show. Uh slightly lost retrain of thought. But yes, I recommend picking any form of movement that you at least don't mind, even if it's not lifting. So whether it's yoga, like she was doing, whether you're going on a run, whether you are hopping into a class, just to get that out of the way. And now it's gonna be lower friction for you to reintroduce lifting. So I was very stoked to get this update from her. And she did say right after, but I also know that I need to get back into lifting. So this is where my next recommendation, knowing what the usual points of friction are, I'm gonna feel out of shape. I'm gonna be super sore. It's not gonna be very enjoyable, it's gonna be really hard. The next recommendation I gave her with those friction points in mind, as straightforward as this will sound, was just to start with really light weights. And I would say much more importantly, to think of your first few lifts back after a while more as practice sessions. Uh, perhaps you've heard me talk about this on previous podcasts, but I think something that's really overlooked with strength training is how there's a big skill component. Uh, if you think of it just a sport that you might do for the first time or a sport that you haven't played in a while that you used to, tennis always comes to mind for me. Skill development and technique that comes before intensity. With lifting, people tend to, okay, I haven't lifted in a while. Let me hop into the gym and try to pick up where I left off, lift weights that I used to lift. That's not a great idea. You're not going to feel great during or afterward. So think about to continue with tennis, is that example. If you've never played before, or if you haven't played in a while and you are attempting to serve, the best place for you to start is with making sure your technique is in a good place before you're just trying to whack the ball as hard as you possibly can. It's the same exact thing with lifting. So, with that two-day template I sent her, I said, I just want you to look at it, you know, review the exercises ahead of time. And then when you start the workout, just kind of feel things out, you know, get more comfortable, kind of feeling where your body is in space. You know, ideally film some of your sets. You know, if you're at home, this is obviously more comfortable for most people. But even at the gym, I mean, you have people walking around with ring lights and tripods. I assure you, nobody cares. Um, I know that can be tough at first, but just it is a recommendation that I would have. Even if you set up your phone right next to you, front-facing camera, take a look at what you're doing, compare it with the demo video that you're using, see how close they are, see what you need to adjust. Um, you can leave little notes to yourself. Absolutely, you need to be keeping a training log as well. Top of the episode, of course, I'm saying you need to be lifting. I would say right under that. Also be tracking your workouts. Two expressions that always come to mind, two cliches. Random workouts produce random results, but that is what a lot of people do. They just kind of do whatever, uh, don't really know what they did last time, the previous week, the previous month, but then they still expect the progress that comes with a structured progression. I don't know about you. I don't want to waste any time or energy. So I'm tracking that for sure. And then also what gets measured gets managed. So make sure you are actually tracking your workouts, writing down the exercises you did, the weights, the reps, and then, like I was starting to say, notes to self about, okay, this was the exercise where you did this, or maybe a useful tip that your coach gave you that you can keep in mind next time. You just draw it down right there, whether it's in an app, whether I use my phone's notes apps, excuse me, notes app, whether it's an actual piece of paper, that's fine. A lot of people still do pen and paper training logs. I'm actually a huge fan of that. Can also write down the settings that you're using on certain pieces of equipment. Okay, for this inclined bench, there's one hole visible underneath, or maybe it's on the two setting, or uh a seated hamstring curl. This is what the ankle was at. This was the knee, this was the back pad. Um, you know, whatever the case is, just anything to increase your skill and comfort with the lifts, the heavier, more intense stuff can come a little bit later. And that is exactly what she did. The next update she gave me was I completed the day one and two workouts you sent me months ago at this point, and I'm excited to share that with you. I started with five pound weights. Great. Since it was my time of the month and feeling tired, but I didn't want to wait to start any longer. So I did it, and I'm very proud of myself for showing up and doing it. Awesome, awesome, awesome. Uh, and just to recap what we've gone over so far, if you've been struggling to get back into lifting, know that yes, you absolutely do need to be lifting. I will give you that nudge, but I would say you start by just doing any form of exercise that you at least don't hate, just do something to rip the band-aid, generate momentum. From there, the next step would be picking up some weights, but focusing more on the skill development. And if you're somebody who has been consistent with lifting in the past, you can think about this almost just like uh um dusting off the cobwebs a bit. You know, if you haven't, say my case, picked up a basketball in a while, but I do have a foundation of skill. You know, the first few sessions of say shooting around, I'm just working on like getting back to the things that I'm already comfort with. So it's the same second step for anybody skill development, greater comfort before you ramp up the intensity side of things. So she did step one check, step two check. And then now she's wondering, where do I go from here? So she said, How long do you think I should do these day one and two workouts for? Also, how long do I stay at five pounds before I move up? It felt a bit easy to be honest, but I only have access to 10 pounds. Is that too big of a jump? I don't know why I feel so hesitant. I think it's so I don't push myself too hard and stop altogether, which is what I've always done in the past. And I don't want to do that this time. So, what we'll do now is go over each of her questions one by one because these tend to be the most common questions that come up when people are getting back into lifting. And let's actually start with the last thing she said. I don't want to push too hard and stop altogether. And I'm I'm so glad that she caught this and that she's already thinking ahead to what am I actually going to stick to here? So the first thing that I'd recommend is again starting with lighter weights and not just going crazy out of the gate because then you're gonna feel absolutely trashed. And most people aren't exactly eager to get to their next lift to get back into the gym if you are enormously sore and limping up and down the stairs. So I would say you start light. That way you don't feel like, oh, I did too much too soon. I feel absolutely crushed and I want no part of this. The other thing that I would say, in terms of not pushing too hard and then putting yourself in a position where you fizzle out, is keep the training. There's occasionally, uh there are occasionally exceptions to this where a high frequency but super short workout approach can work well. But I would say in most cases, I'm a fan of keeping the frequency low. So it is not uncommon for me to send somebody this two-day template, they do it for two or three weeks. And it's like, okay, now what? Should I be going to three days? Should I be going to four days? But you got to remember what we talked about at the beginning of the episode, which is that you can get a good chunk of the benefits from that that you can get from lifting weights from even two days per week of lifting weights. So don't put a bunch of pressure on yourself to just, okay, now I need to go to three days, four days. You're not getting proportionally more benefits with each additional day of lifting that you add. The other thing that I always tell everybody is I want you to think ahead. And I'm sure you've heard me, if you've listened to a podcast before, read a newsletter email, an article, any piece of content, I'm sure you've heard me say this before. I want you to always design plans with the least motivated version of you in mind. The part, the version of you that is completely fried, that is short on time, that isn't going to be eager to lift. If she were to prematurely jump up to say three, four, even a five-day lifting split, it might be fine for now while she's motivated, but probably won't last long term. And I'd much rather have her crush two days per week endlessly and almost feel like I got a bit more in the tank than to barely get through her week of training every single week. So those would be my two recommendations there. If you feel like, well, I don't want to push too hard and stop, start light and introduce more weight progressively. So physically you don't feel trashed. And then logistically, schedule-wise, motivation, sustainability-wise, stick with something lower frequency. I would say definitely two days per week for most people for at least a little while. Maybe you could eventually consider three, maybe four. Um, but I do like two as a floor for most people. And then she said, okay, how long do I stick with these same workouts where this is the day one and the day two? For the best possible results with any lifting program, I would say a minimum of six weeks before you make any changes. Uh, I know for a lot of people who are used to say more classes where you're mixing things up all the time, that can feel like a long time to you. But again, random workouts produce random results. If you actually want to see the most progress possible, you got to give yourself a runway to get better at the movements that you're doing and to actually get something out of them. Picture if you're doing tennis this week, basketball next week, and then you're focusing on, I don't know, golf or you know, frisbee the week after, like you might make random spurts of uh progress in a bunch of different areas, but you'd make far more progress if you just stuck with one thing and then gradually progressed it. So I would say a minimum of six weeks before you make any changes. And on that note, a super common workout mistake that people make that you end up leaving a lot of results on the table, is every it's always arbitrary, like every month or every six weeks or whatever, just totally blowing up your program. All right, I'm doing this BDB program. So the bench and dumbbell only program that I sent her for six weeks. Six weeks is up. Now what? What new exercises can I do? And I totally get the desire, especially if you're not somebody who loves lifting, the desire for novelty and wanting to mix things up and keep things interesting. But as I always say, there's nothing more interesting and more fun and more entertaining than getting great results. And you won't get the best possible results if you are not even sticking with the program for six weeks, and then every six weeks is totally blowing things up. So on that note, what I would do is at least consider keeping the exercises in the current program that you enjoy that you're progressing really well on. You can keep an exercise in your program for months and months at a time. If it still feels good, you're able to fairly consistently add a couple of reps, a couple of pounds each week. That's great. That means the program is working. And then maybe things that you don't really enjoy. Although I do think there's some merit to doing at least some exercises that you don't love. If I left it to clients, there would never be a Bulgarian split squat, a push-up, or farmer's walk in a program ever again. So sometimes you get to their detriment at times. So you got to maybe do at least some stuff you don't totally love, but um you don't want to dread your whole program. So maybe you swap out some things that you don't love as much, some things that don't seem to be agreeing with you, things that feel a little bit stuck. And then you can continue at that cadence where, okay, now I'm gonna milk this program for all it's worth for another six weeks, and then I'm gonna make another adjustment of some kind. And then maybe periodically you do make more sweeping changes. But if you want the best possible results, bare minimum of six weeks on one program, give yourself the opportunity to develop skill, increase force output, get stronger, develop more muscle, which is a very uh uh developing muscle specifically is a very slow process. Um and then you again you can look at the program and make some adjustments, but you don't have to blow up the whole damn thing. So friendly nudge there. How long? Her next question, how long do I stay at five pounds until I move up? So if we're talking kind of step two of this process, where I'd said, okay, step one, just do some form of exercise to rip the band-aid, generate a little momentum. Step two is to use these lighter weights so you're not trashed. So exercise, so lifting feels more approachable. If we're kind of talking that step two, if we're still there, I would say you could do five pounds for even a couple of weeks just to get, if if you're really struggling with lifting, just to get more comfortable with the movements, shake out that initial soreness, blah, blah, blah, all the things I already went over. If we're talking from a results perspective for developing more strength, developing more muscle, which I know is a goal of hers, almost certainly she should be going up on five pounds on virtually everything very, very quickly. That's going to be the case for you as well. If you're picking up five pounds and it doesn't feel overly challenging, what you go by, again, this is for strength and uh muscle gain outcome specifically, is really how close to failure are you getting with the weight that you're using? So let's say she looks down at the program, it says, okay, uh a single arm dumbbell row for somewhere between 10 to 12 reps, and she's using that five pounds and she does 12 reps, but feels like she could probably do 10 or 15 more, which I don't doubt is already the case. Then you go, okay, let me go up to 10 pounds for my next set. I don't think that's too big of a jump for her at all. Of course, it's all relative, but I don't think that's that's too big of a jump for her. She goes to 10 pounds, gets up to the top end of the rep range of let me get to 12, and still feels like, okay, if I absolutely had to, probably still could have done at least seven more and just throwing a number here. Okay. And so you go up again on your next set. And I'm not saying to do this all super, super fast, or you will, or you could be very sore, but note to sell for next week. Pick up the 15s, pick up the 20s. I don't want you to have it in your head that like certain weights are like these big, big things. Like I couldn't possibly lift that. I cannot tell you how many sessions that I have done with people where I picked up a weight to give to the client, whether it was a row, an RDL, a press, you name it. And they're like, there's no way like I could lift that because they have in their head like certain weights. Ooh, 10 pounds. That feels like a lot in certain exercises. And then I give them that push and they do 14 reps with it. So go by, again, that proximity to failure factor. Don't go by what weights you feel like are going to be heavy, because you could absolutely smoke some stuff that you think is going to be a bit too challenging for you. And like I said, I don't doubt that's gonna be the case for her. Um, and then longer term, once you have found weights that make sense for the target rep ranges, don't get too married to the target rep ranges. So again, where she's at now, I say, okay, go to 10. Then maybe go to 15. Get up to a weight where by the end of those 10 to 12 reps, you feel like, all right, I'm pretty close to failure where I absolutely had to. Maybe I could only do one or two more reps. Once you get to that point, and this may take two to three weeks of experimenting. Like I said, don't be married to the target rep range. Proximity to failure is really important for muscular development specifically. So if you get to 12 reps, for example, with the 20-pound dumbbell, but you feel like you could probably do four more, keep going. Get closer to that point. Don't worry if you're going over the target rep range. And if you feel like you could do several more, pause right there, grab a heavier weight for your next set. So to answer her question much more succinctly, I think it'd be reasonable to jump straight to 10 on most exercises if she feels like the five was easy. And then you just continue in that fashion of, okay, when I get to the end of the target rep range, did that feel I don't want to say easy, but like if I absolutely had to, how many more could I keep or how many more could I could I get after this? And if the answer is four, five, six, seven plus reps beyond that, then I say just keep going heavier for your next set, and you'll find where you should actually be to develop strength. Strength and muscle. And then the last thing I'll touch upon here, and I think this is a common one as well. Only has access to 10 pounds in the gym that she's using. Like I said, early on, I just want to get so sorry. One take. Early on, I guess I could edit that out. I'll see if I remember to. Early on, I just want to get people moving. And then I want you to pick up a weight, even if it's a lightweight. And then, yes, we'll look to get more out of the workouts by ramping up the amount of weight that you are using. And this is where I'll say it is what it is. If you don't have access to heavy enough weights, which I'm confident is going to be the case for her, if not now, then very soon that 10 pounds is just simply not adequate to get her close to failure at reasonable rep ranges without doing a billion reps with 10 pounds, then you need to get access to heavier weights, or you are undoubtedly leaving results on the table. And you'll see all these things online about like lightweight, high rep, fast-paced workouts that you can do at home. And those are fine for different things. Those will get you a little bit of strength gains early on in somebody's journey, endurance, cardio, fun, variety, break of sweat, great. Strength and muscle, you need the ability to progressively overload more than that. So whether it's investing in, I'm a big fan of adjustable dumbbells for the house. If you are somebody who wants to train at home, yes, it can feel like a sizable investment at first at hundreds of dollars. But when you compare that to say a $50 a month gym membership, you make your money back in a year. And if you're not somebody who loves the gym anyway, great. You made your money back in a year. And then every year after that, it's just additional savings. Um, or if you're somebody who just wants the option of some days I want to be able to train at home when you know work is particularly busy. I don't want to do the commute. It's just more convenient, whatever. So that's a good option for at home. Um and by the way, if you ever have questions on building out an at-home gym, absolutely love helping people with that. So just shoot me an email, mail at samforger.com. Um, more than happy to get you pointed in the right direction there. Or of course, look at changing gyms. Now, I don't doubt she's trading somewhere at home because I don't know of too many gyms that would only go up to 10 pounds. Maybe it is like a studio type setting that is not uncommon. But yes, I would absolutely look at joining a gym. Uh if budget is a factor, if you're listening to this and you're like, well, I don't want to join like a big fancy gym, that's fine. It's it's like I said at the beginning of the episode, this stuff never has to just dominate your life. You could literally join a Planet Fitness, which I'm a big fan of, for $10 to $20 a month, and you're fine unless you plan on being uh a competitive power lifter. And even then, some Planet Fitnesses have been reintroducing heavier weights and barbells again. Um, Planet Fitness is a great option. And I know that's a bit of a side tangent, but I don't want access to heavier weights or equipment to feel like another friction point for you. So I know I bounced around a little bit there. Let's recap each of the things that I went over with my friend who was struggling to get back into lifting has recently hit a groove, and I'm very confident we'll continue with that. First things first, keep in mind you gotta be lifting. Like that, this can't be a negotiable thing in your life. Literally, everything you could possibly care about from an aesthetic, from uh uh uh strength, fitness, energy, performance, health, longevity, independence, um, perspective, everything requires you to be lifting if you want to be doing well in each of those areas. But two days per week is fine. If you want to help getting started with a two-day per week program, just head to the show notes. You will see the link there where you can enter your email, get the same template that I sent to my friend. If even that feels really hard for you out of the gate, I would start with just exercise of any kind. You know, whether you are doing a group X class, whether you are doing some sort of boot camp, whether you are doing a bodyweight at home thing, at home thing. Yes, that is strength training. Um, you're not technically lifting weight, but like strength training in a different way. Whether you're going on a run, whatever it is, just get moving in some capacity. My friend did that. She did yoga. Great. The next step from there would be to actually pick up some weights, but start light. Do not come out of the gate too hot. You will feel trashed, you will be discouraged from continuing with your lifts. Think of it as a skill acquisition phase, confidence building, momentum building. And then from there, yes, you are going to want to ramp up the amount of weight you're using. You got to give your body something to respond to if you want to develop strength and muscle, but you can continue to stay with those two full body sessions per week. When I say ramp up, I mean you need to be doing more reps and then generally more weight specifically over time. You don't ever have to do a four or five day split at one hour piece. I don't wait to feel like that's the case. And then I would recommend sticking with less than perhaps you feel like you could or should be doing long-term, because that is the secret to staying consistent. Having a program that is realistic for the busiest, least motivated version of you. And I get the whole counter-argument of, okay, well, we don't want the bar to be super, super low, but somewhere in the middle, like anything else that we do, right? I don't want it to be, all right, this has to be the most available, highest motivation version of you to stick with it. And then I'm also not saying to set the bar at three and a half squats a week. You know, for some people, you know, great, that's a step in the right direction, but of course, somewhere in the middle. So something that an unmotivated version of you can keep up with. Yes, there are times we got to suck it up when we're not motivated and do more than we feel like doing, but you get the idea, somewhere in the middle of those two. That is gonna be the sweet spot for you. And then stick with that long term. I would say six weeks at a time before making any sort of changes. Then when you go to make changes, you don't have to blow up the whole program and just hang out there. Give that a chance to work. And I promise you, you will be shocked about what even two days per week done consistently with structure progressively over time can get you. It's gonna be, again, shocking for a lot of people. And then as a result, very exciting, very motivating, and now something you are going to be infinitely more likely to stick with long term. So you can't stay out of that lifting rut. And that is what I will leave you here with today. Uh, minus one other thing that almost escaped my mind as well. At the time of recording this, I am, I was I'm saying heavily considering. It's pretty much a done deal at this point that for the first time in four plus years, I will be opening some spots for personalized exercise programming. Again, as you may already know, my coaching program has been very nutrition and lifestyle focused for a while because those are the biggest needle movers for most people when it comes to weight loss goals. And most people do come to me with weight loss goals. But um, actually just wrote a newsletter email on this as well. Between the rise of AI and GLP ones, where a lot of people are either doing really, really poorly designed AI, poorly designed programs, or not prioritizing strength training enough while on a GLP one. And let me just say, hopefully you already know this from previous episodes, I'm not anti-GLP one at all. That is an entirely personal decision, and I'm here to help you, I'm here to support you with whatever you think is going to be the most helpful to you. But um, you got to be strength training. I said that at the beginning of the episode for anybody in any situation, but certainly especially if you aren't a GLP one. So, due to, again, the rise of AI, the increase in popularity with GLP ones, I've just been thinking more and more about okay, I do offer training templates to all of my clients to make sure, you know, they have something to refer to when they're in the gym. But I do think I want to go a bit beyond that again, just to really make sure that people have um a lot of support here with something that is so paramount for so many things. Again, literally everything you possibly care about is made better through an intelligent strength training program. And I'd love to help you with that. So um, if you want to learn more about that, kind of what that looks like, how I'll be structuring things, um, just shoot me an email, mail at samforger.com. I still am going to keep this pretty limited in terms of spots because um, as you may have guessed by now, I do not use AI to design programs. Everything is from scratch based on your um equipment situation, based on your goals, exercise preferences, exercise history, all of those things, absolutely everything is designed from scratch for you, making modifications as we go to make sure you get the best results possible. So if that is something that does sound like it might be up your alley, um, and there is a possibility I'm gonna be reintroducing some virtual sessions as well. So physical proximity is not a factor. Just shoot me an email, mail at sam4j.com. And what we can do is take a lot of the things that we went over in today's episode and apply them to you specifically to make sure you are in a great groove here, losing more body fat, looking more toned, getting stronger, feeling great, being healthier, excuse me, getting healthier. And I think that is what I will actually leave us with. So I'll include a bunch of links in the show notes. As always, any thoughts, any questions, you let me know. And I got you take care of