Ep 12 - Get Ready for Swimsuit Season

The most dreaded time of the year is drawing near . . . when we drag ourselves to the horrible, fluorescent-lit dressing rooms in the hopes of finding a flattering swimsuit.  But this year can be different!  It's not too early to start getting fit for summer.  In this episode, we discuss a realistic timeline for getting in shape for summer, different strategies for approaching weight loss, and things you can start doing right now to get ready for swimsuit season.   

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Transcript

Unknown: 0:08

Welcome to the Boost Your Metabolism After Age 30 Podcast. I'm Joe. And I'm Allison and we're your co hosts and the founders of Couture Fitness and Lifestyle Coaching. We're on a quest to help women design lives they love and bodies they adore. We were fed up with the dieting industry and decided to create something different. We're starting a calories up revolution where women are nourished, their metabolisms are healed and their bodies and brains start working for them in the battle against weight loss. If you feel like your metabolism is wrecked and you want to lose weight once and for all, you are in the right place. Well, hello, everyone. We are in the Midwest, Allison and I and so as this will be released, it will be the beginning of March, which means spring break time in the Kansas City area. Allison, are you doing anything fun for spring break? I actually am this year, it's not somewhere warm. But it's fun. And honestly, we've never gone anywhere for spring break. So I'm excited to actually go do something but we are going to we're going to drive the four hour drive to St. Louis. That is where my husband grew up. His parents lived there up until like six months ago. So we've been to St. Louis many, many, many times his 40th Birthday actually falls over spring break. So he is very into blues hockey. And so we're gonna go he's gonna watch a blues game. I'm not. But my older two are going to go with him. I think some of his other family members are going to go. And then we're also going to go we're going to see my family on the way because they live in between Kansas City and St. Louis. And we're also going to go to City Museum, which is like the coolest place I've ever been if any of you listeners live anywhere near St. Louis, I highly recommend it for any age kids. It's like the largest indoor playground ever. It's got slides and tunnels and kids love it. Adults love it. People literally go there to get married. It is a really cool place. So that's what we're gonna do so not like a traditional spring break where we're going to the beach, but still it should be a fun one city museum is amazing. Isn't that the one that has the airplane on the top of the building? Yes. Yeah. Part of its outside part of its inside. I mean, I would I would describe it's mostly tunnels and slides is what it mostly is. There's other yeah, there's not really anything else like it. Magic house is also fun in St. Louis. Mm hmm. Okay, so we are going actually, we are doing a big spring break this year, my husband does a tax account. And then he's never been able to go anywhere with us. But he's taking a week off this year, and we are going to an all inclusive resort in Mexico. So yes, I'm very excited about that. But we finally decided my daughter is a freshman in high school. And I told him I was like we only got a couple years left where you can we can do something with her. And so I think that convinced him so very much looking forward to that. But speaking of which it's getting to be that time of the year, as we mentioned, spring break is on the horizon, and then it will be April and May and then bam, it will be time to go swimsuit shopping, which I think is something most women universally dread. Saturday, we're going to talk about how to maybe take a different approach to swimsuit season this year. So it is early March. Allison, do we really need to start thinking about swimsuit season this early, it seems so far away. Honestly, I would say yes, in terms of making changes to your body for swimsuit season, it's just not that far away, you really need 12 to 15 weeks to make any sort of significant changes to your body composition and your physique. If you find any diet or program that promises quick fixes, you know, get bikini ready in four weeks, just run the other way, it's not going to first of all, it's not going to work, it's not going to be healthy, it's probably not going to be fun to do whatever you're being told to do. And so the approach that we would recommend, it's gonna vary a bit in terms of what you've been doing already in terms of nutrition and exercise, but you definitely need to give yourself some time to make changes to your body. So it's really this is the time honestly, to start thinking about you know, any physique changes you might want to try to make before swimsuit season. Okay, so it sounds like it's not too late, but you want to get going now it is definitely not too late but I wouldn't waste too much more time. You don't want to you know be three weeks away from having to get in your swimsuit on Memorial Day and then start to freak out and and try to starve yourself for the next three weeks. That's that's not going to work and it's going to be miserable. Okay, so what what do you recommend or what's your advice for us to get ready for swimsuit season and not dread that horrible dressing room with the fluorescent lights that shows every bit of our cellulite? Yeah, those lights are very terrible, that's for sure. First, get a spray tan. You try out a swimsuit. That's my first piece of advice in terms of actually making change. Like I mentioned, it really depends on what you'd been doing before. So I'm going to run through a couple of different scenarios, because I feel like a lot of people will will know which of these, they'll recognize which one they fall into when I describe it. So let's say our first person, they are maybe just eating too much, maybe drinking too much as well. And so let's just say maybe they're not even tracking their food. But let's say they're eating somewhere between 2020 500 calories per day, which is a decent amount, I wouldn't call that even drastically over eating. But let's say you know, they're eating somewhere, and they're just kind of sort of not really paying close attention to their food. And let's say they have about 20 to 30 pounds to lose. And in terms of exercise, let's say they weren't really doing much at all, you know, maybe sometimes they would get out and go for a walk or run or something, but definitely not overdoing, the exercise definitely could be exercising a little bit more, the good thing that this person has going for them is that they do not have a maladaptive metabolism. And they're actually in a really good place to lose quite a bit of weight and make some really big changes to their body composition. So we would say their body is primed for fat loss. So if you go back and listen to episode number two, which I think is called priming your body for fat loss, we talk about what this really means. And just to give a very, very quick summary, it's really hard to lose weight. If you are, if you come to us in a place where you just have not been eating enough, and you've been over exercising. So listen to that episode, we talked about how to prime your body for fat loss. So this particular person that I just described, they're pretty primed for fat loss. Honestly, if they've been doing any sort of resistance training, they're in an even better spot. So this person, if they came to work with us, starting in April, and said, I hope to lose 20 pounds before summer, I would say great, we probably can get you there and you you should be really happy. As long as you stick to the plan, I think you will be really happy with your results. So this person, we would be able to cut their calories, we would definitely want them doing some sort of strength training program that would be tailored to them, you know what equipment they have, how much time they have, what their abilities are, and their background and resistance training, we might have them doing, you know, depending on what they enjoy, most, maybe we would give them some sort of a step goal, or maybe even add in a little bit of cardio, hopefully not too much cardio, they should have great results. And then they you know, because they would be checking in with their coach, every single week, if they ever did stop progressing, we would make changes to make sure they did keep progressing. So honestly, if somebody comes up to us in this state, they've got a great chance to get where they want to be definitely by by the start of the summer. And then the good thing is we we talked a lot about reverse dieting. Once you were done with a calorie deficit or a fat loss phase, the best thing that you can do for your long term weight management and metabolic health is to then begin a slow reverse diet. And so once this person hits their goal, we would begin adding back in more food very slowly, hopefully, they would gain very, very little weight. And then they could actually, you know, they could enjoy their summer, they could go into summer looking really good. Their food would be getting back up to a healthy higher level. And they could go to all of those parties and not feel like they have to bring their own food along or something they could enjoy that burger or the ice cream cone or the beer on occasion. If you're in this category that I just described, you absolutely can get to where you want to be in 12 weeks, we've had lots of clients who have come to us in this category, make absolutely amazing progress in just a 12 week time period. You have anything you want to add? No. So I just gotta say, this person should not despair about how horrible their eating or exercise habits are. But they can start making progress immediately. Yep, exactly. Yeah, they're, they're in a great spot. Okay, so I'm going to describe another category. So let's say this person, you know, maybe they're they might be on sort of a calorie roller coaster, there may be averaging somewhere around like 1500 calories a day, they're doing tons of cardio, because you know, that's what they think they need to do. Maybe it's running, maybe it's spinning, something like that a little more high intensity. So if this person comes to us and wants to get ready for swimsuit season, and let's just say this same person also has 20 to 30 pounds to lose. Unfortunately for this person, they just don't have a lot of caloric runway for us to work with their calories are not very high and 1500 is just it's already pretty low, we wouldn't want to cut you much further at all. They're already doing a lot of cardio which their bodies have adapted to. And so honestly, it's going to be really hard for this person to make changes in a short period of time. What we would probably want to do with this person is focus more on their body composition. So we would probably want to get their calories up a bit, have them back off some of the cardio focus more on weights. It's really hard to say what they're you know, as far as the scale what it would actually do because people respond to a reverse diet so differently some people lose weight quickly on a reverse diet. At a lot of people, I would say most people stay around the same. Some people gain weight, nobody gains as much as they fear they're going to though. And so what would probably happen with this person, even if they weren't able to lose poundage on the scale, they would most likely be losing inches. So that would mean that would tell us if somebody is losing inches. But the scale saying the same, we know that they are gaining muscle and losing fat, I would probably tell them just ignore the scale for this summer, we're going to get you on the right path. But it's really unrealistic that you're going to be able to lose that 20 or 30 pounds that you want, just because you came to us in this state. And honestly, this is how I lived for years, when I talk about in some of my other episodes of the podcast, and some of the videos I've put out. And some of my social media posts. This was exactly me, I was probably eating probably 1600 calories a day, maybe a little bit more doing cardio, like every single day. And so when I did want to, you know, lose weight, I had to get really aggressive, not only with my food, but do even more cardio, and it sucked. Honestly, I don't know how I did that. I had more time because I didn't have children. So I guess that's how and I think I just told myself, this is fun. Even though it wasn't so with this person, I would say you have to think long term. And know that yes, you can lose some inches before this summer, but you might not lose all of the weight that you want to but by the next summer we can have you looking like a fitness model for sure what else you want to say about that person? Yeah, okay, so this was me too, by the way. And anytime I embarked on I was a 1500 calorie a day person probably doing more haphazard exercise, I mean, it was all cardio based, or a lot of it was cardio based. And this is even when I knew better. I mean, I was doing some lifting too. But basically, anytime I would try to lose weight, it would just fizzle out. There was no true body composition change. So even if I lost two or three pounds, nothing, I didn't really look any different. It just was kind of losing and then regaining the same few pounds over and over, no matter what I did, my body just would not respond to any sort of dieting attempts. So but it's almost like this person shouldn't totally despair, because they can really make some physique changes for swimsuit season. So they might, you know, regardless of what the scale is saying, they might look very differently by swimsuit season than they are looking right now. They definitely can. And I'm thinking of one of my personal clients that I work with, I don't really remember what she was eating. Honestly, I don't think she was really tracking your food before coming to us. But she was doing a crazy amount of cardio, I would say if you average that out, it would have been like an hour a day. And so I told her, you know, this first 12 weeks that we work together, we really have to just focus on, you know, getting your metabolism into a better spot backing off a lot of that cardio focusing more on weights, the scale didn't move, if anything, she might have gone up a couple of pounds, but she lost I wish I had her stats in front of me, I want to say at least three inches off of her waist and off of her hips, six inches off of just her waist and hips. And so the scale did not change. But simply backing off the cardio and focusing on weights and tracking her food. She lost so many inches. And so now since she's gone through that priming her ability for a fat loss phase, she has just started a calorie cut now and she's having really, really good results after going through the work of priming her body for this and backing off that cardio. So yeah, you can make big changes, even if the scale doesn't move. I mean three inches off your waist is going to make a huge difference in how you look for sure. I agree. That sounds nice, actually. Okay, that's all I have to say about that person. Okay, so now we'll get to the last scenario, which is the saddest of the three scenarios. So let's say you come to us and maybe you have been dieting for months or years or maybe your entire adult life and let's say you've been eating somewhere in the ballpark of 1400 calories or less. Maybe you've been doing no exercise, maybe you've been doing a little bit of cardio, maybe you've been doing too much cardio. Regardless if you come to us and say hey, I've been eating 1200 calories for the last three years and I still am 2030 pounds from my goal weight you are definitely in the most difficult scenario is in terms of not being able to make those quick changes. So you definitely need to go through a period of time like we talked about with the second scenario to prime your body for fat loss. This pretend person that I'm talking about. I said 20 to 30 pounds, it is very possible to be even 50 6080 100 pounds overweight and be under eating. We have seen this we have a blog post all about this. It does happen just because somebody is overweight does not necessarily mean they have just been gorging themselves with 5000 calories every single day eating a dozen donuts, it's usually not that and so we've got to do a lot of work to get this person who's been under eating for so long, to a place where their body can actually lose fat just like the other person they might not lose any weight before this coming swimsuit season. But our goal would not be for them to lose any weight it would just be to get their nutrition into a healthy range meaning more food To prepare their hormones and any other mal adaptations that they have just from under eating, and just really focus on priming their body for fat loss, again, they it is very likely that this person will lose inches and have a better body composition. Even if the scale doesn't move. Again, we never know what somebody is going to do when we reverse diet, then it can go up a little they can go down, we just don't know. But what we do know is putting in the work to do this now will only set you up to look amazing for next year and get you out of this calorie rollercoaster or even just this continual under eating cycle and get you to a better spot to where you will never have to be in this spot ever again, if you do the work to prime your body and repair your metabolism next year can be completely different. What do you want to add about that person? Yeah, for so for this person, I would say swimsuit season is probably the least of your concerns, you've got to get yourself out of this rut, there are so many things that we've seen that can go wrong from being in the situation. And the longer that you are in the situation, sort of the worse. So what I'm talking about are things like insulin resistance, injuries, self created food allergies, just being in this 1200 calorie range or less, we've seen less, it's just not good. And it's only going to lead to worse problems. So maybe a little bit of a bitter pill to swallow. Because, you know, these people have been working really hard and trying to do what they think is the right thing by you know, so virtuous in our society to not eat very much, but you want to get on a path to wholeness and a healthy eating and to healing your body. So maybe makes swimsuit season a little bit of a motivator. But the bigger motivator should just be getting back to a place of health. But to your point, you know, we I'm thinking of one client that we have that was a lifelong Weight Watchers member, I think she even worked for Weight Watchers, and had been eating I don't think you know, her stats a little better than mine, less than 1200 calories for years, like 30 years, somewhere around there was still pretty low. She wants to lose a bit of weight. And this is not I would not call this vanity weight. I mean, she she's, you know, not like 110 pounds wanting to weigh 90 pounds or something. I don't know what her goal weight is exactly. But she's come in, she's done everything that we've asked her to do. She's been very coachable. We've gotten her calories up to over 1900 calories a day, and she has lost 15 pounds. Now that's not those results, we cannot guarantee for anyone but I know that she would say she is in a much better spot and is so glad that she is on the path that she's on. Absolutely. And I think you just need to ask yourself, if you're in this spot, is it worth it to you to take six months to a year to fix this forever? Do you want to be eating 1200 calories a day for the rest of your life and still not like the way you look? And honestly have no means to to change it just because you're eating so little? I'm sure everybody would say the answer to that is No, I don't want to be in that spot. Yes, I will, I'm willing to put in six months to a year of work to get out of it. You really just have to commit to that and just look away from all of the quick fixes. They they're probably what got you to this place, and they will keep you in this place. If you keep looking to those. I agree they're not going to work either. I mean, if you're eating 800 or 1000 calories, you can't cut down to 300 calories a day. I mean, I guess you could I think your body would just rebel even more than it is right now you would be putting yourself in a very dangerous spot, not to mention that that's totally unrealistic. And no one could adhere to that. So it's a tough spot to be in, we get it and our best advice is just to start on a path out of that situation. Yeah, I would say the clients who come to us usually in the worst spot metabolically, usually with a lot of weight to lose are the ones who have done really extreme things. You know, at some point, like an 800 calorie diet or something, I'm not saying all hope is lost, we can help you, you just have to be you have to be patient. And you have to know this is not a I sign up for this program. And I'm going to look amazing in three months like this is going to be something you need to invest a little bit of time into. But like I said, at the end, you can say let's look I'm going to break out of this cycle forever. And it's worth it is 100% worth it to invest that time in yourself to get out of this spot. Okay, so those are the three common scenarios, a lot of people can probably identify with one of those or maybe you've been all three at some point in time. But hopefully that was helpful to get you guys on the path to getting ready for swimsuit season or at least gives you an idea of how long maybe it will take to reach your goals just to say some general things about you know what we would have anybody doing all of our clients get a customized program, everything is calibrated to you. I mean, I talked about three different scenarios of people that need completely different things. One person needs to eat less one person needs to eat more. One person needs to cut out their cardio one person probably needs to add in more movement to their day. But a couple general things that we have all of our clients doing one is intentional nutrition. So just paying attention to the things that matter when it comes To metabolic health and that loss, you need to know how much protein, carbs, fats calories you are getting. So like I said, intentional, I did not say restrictive, just intentional, knowing what you're consuming and having a plan, some form of resistance training, again, that is very customized to the individual, what they are capable of doing, what equipment they have, how much time they have to train, but everybody's going to be doing some form of resistance training, we want everybody getting in lots of daily activity. And I don't mean, you know, running every day, I just mean moving not just sitting at a desk for 12 hours straight, you know, getting in some walks or light yoga, things like that. And then some some not everyone will have some strategic cardio, and I mean, a minimal amount of cardio, we use that as our very last lever to help pull fat off of somebody. But again, this is all going to be calibrated based on a person's history and their goals. So Joe, do you want to talk about what people can do if they want to get started making some changes right now? Yes. So what I didn't hear you say is that they should do like 10 hours of peloton a week? That's that's not what I should do. Please do not. I'm just kidding. Oh, how about five Orangetheory classes a week, if they're gonna get me ready for an injury, go for it. But please, again, please do not. Okay, I'm just kidding, really, whether or not you have a coach, or what we would recommend you start doing right now. As soon as you listen to finish listening to this podcast, if you want to get ready for swimsuit season is number one, get a handle on your nutrition, you need to figure out how much you're eating and what those calories are comprised of, you can go back and listen to our nail your nutrition podcast and kind of understand the ranges that we talk about. If you're a woman, you're probably going to want to be in the range of 16 to 1800 calories a day at a minimum, and you're going to want to be eating at least 100 grams of protein. So you could start there with your nutrition, you should start lifting weights, immediately some sort of resistance training program, I would recommend you start taking a daily walk. And then if you're doing tons and tons of cardio, I would cut it back to less than two hours a week. I mean, you don't need to do that much at all. But if you are doing like five hours a week or something, I would say cut it down and swap it out for some more walking. That's really what we would recommend you start doing to get ready for swimsuit season now. Now if you are someone with 50 or more pounds to lose, we want to talk to you directly and explain that this is at least a year long journey for you can make significant progress and six months or a year. But the most important thing is that you have to get on a path at some point, this is not going to resolve itself. There isn't some magical thing that you're going to do that is going to get the weight off it is a very intentional and disciplined process. And like I said before, we would never make any promises that if you have 50 pounds or more to lose that you're going to be looking like a swimsuit model by June but what we can do is have you on a path to where you want to be and you can get yourself on that path. And you have to understand that no diet, you know what keto paleo whole 30 up Tabia I think that's how you pronounce it. Octavia. I don't even know what that is, I don't know, it's terrible. Now intermittent fasting, none of that is going to be a quick fix. Furthermore, if you have 50, or more pounds to lose, and you are the person that's eating 1200 or 1400 calories or less a day that you have been chronically under eating, I know that that you've probably never heard that before. Because everyone assumes that you've probably been overeating. And there is a lot of repair work that needs to be done. And that is just something that I think you have to accept. And like I said, you just have to get on the path, the progress will never be as fast as you want it to be, you know, people typically come to us and they're like, why am I not losing 10 or 15 pounds a week, there is no mathematical equation that can let you lose 15 pounds of fat a week, that's never going to happen. But you do need to get on the path you can get on a healthy path, it kind of has a compound effect. And so just the quicker you you start getting some good habits formed around nutrition and exercise, the quicker the results are going to happen. And I guarantee you if you do get on a health or a path towards health, caring for your body, you're going to start feeling better, feeling stronger and feeling more confident regardless of really what your body does. Those are just some things to think about. Now as you're looking forward to swimsuit season. Now Allison, how can a coach help with getting someone ready for some season there's so much that a coach can do obviously, you know, they can help guide you and provide you with accountability and structure and support. Everybody needs to develop some new habits and they can really help you with that. It's really hard to do that on your own. One thing that drives me nuts so we you see this a lot on social media and a lot of people believe this themselves. They'll say, Well, I know exactly what I need to do to lose weight. I just need to do it. And in our experience this is not true. I think what a lot of women think they need to do is cut out carbs. Do a lot of cardio. Eat a bunch of things like cauliflower, rice and quinoa never have Chocolate never have anything fun. And that's not what most need to do. At least 50% of our women are eating more exercising less than they were before. And losing weight, weight loss is so much more nuanced than what anybody would would lead you to believe. So the easiest people I would say to help out are the first scenario that I talked about early on in the podcast, if you're overeating, you really do just need to, you know, eat a little bit less. But the other ones the other scenarios, if you have been under eating or yo yo dieting, and you have any sort of metabolic repair, you need to do this is where a coach really is so, so important, it is really hard one to know what to do on your own, but to to actually have the courage to do it, it is really scary to say I am consciously on purpose, going to eat more food, and I might gain weight in the process. That is very scary. I don't know of anybody who can really do that on their own. I mean, even fitness professionals have coaches that guide them through reverse diets, because it can be really scary, especially if you've never done one, I've do my own reverse diet now. But I've been through this so many times that I know, okay, I might gain a little bit of weight, but I know exactly how to get it to come off. And I know I have to do this in order to stay healthy year round. So that's where I think a coach can really be helpful. And even if you do know that you need to eat a little bit less, you probably don't need to eat as little as you think. And so a coach can really help just be an objective person there as well. We could retire as millionaires, if we had, I don't know, a sum of money for every time someone has come to us and says, Oh, I know exactly what I need to be doing. I just don't do it. I need to hire you for accountability. And then two weeks and well, this is totally different than what I thought I was supposed to do. Or I don't even know you there. I don't know what you're having me do, but it's working. And I would have never thought to do this. So weight loss is so much more nuanced than what you know, the mainstream diet industry would have you think there are a lot of variables. And I just think it's hard to do also on your own. It's something that it's definitely easier when you have support and structure and accountability. Now, here's my question for you, though. Allison, can we make anyone look like a swimsuit model? I would say yes, if you follow our timeline, so fat loss never ever, ever comes as fast as we want it to. And that is true for our clients. And that is true for ourselves. The scale does not move as fast as Joe and I want it to move either. If we are dieting, it might take longer than you think. But yes, we can make anyone look like a swimsuit model if you do what we asked. And that might mean eating more and doing less cardio and doing you know that can be really scary. But that is often what is needed. And so we can make people look really, really good better than they ever could have dreamed. We've got clients who have started work that started working with us about eight months ago, I want to say eight or nine months ago, all of them have been through various cycles, all of them have done at least one cutting phase, at least one reverse phase, they've all got their own customized plans. I can think of at least four clients right now four or five, six clients even who look like they could be on the cover of Fitness magazine. And I am not exaggerating here. And most of them they were scared when they started working with us. They thought they couldn't stick to it. Or maybe they thought our approach was crazy. Maybe they thought we were insane for telling them well, you're gonna have to eat more for three months, but they look absolutely amazing. Yeah, I agree. They have shoulder caps, they have small waist, they look really, really good. They look like anyone that you know, they've maybe when they started with us, like would have cut out a picture of like someone from a fitness magazine and said, I want to look like that. And they are pretty much there. They do. Yeah, but the timeline is never what you this is not going to happen in 12 weeks. I mean, we can make a lot of progress in 12 weeks, but this does not happen overnight. So I think that's where patients really comes into play and viewing this as a long haul game. Absolutely. So Joe, you have started your own competition prep. Do you want to talk about how that's going and what you're doing? Yeah, so I will be competing. I've talked about this in other podcasts before we'll hopefully I'll be competing at the end of April. It's slow going in terms of that topic of the weight not coming off as fast as you want. So I have not lost a lot of weight yet. I've been at it for about a month and I have coaches I have very, very good coaches. What I will say is like I'm not cutting out carbs, I'm eating actually a lot of carbs. We're not doing keto. We're not doing paleo. I'm not intermittent fasting. What I am doing is all the things I told you to do if you want to get ready for some season I am very intentional about my nutrition I am eating about depending on the day between 140 and 160 grams of carbs that that's kind of calibrated to my workouts like days I get more carbs which is a good thing. 150 grams of protein a day and about 40 grams of fat. I'm pretty low in fat right now and doing about an hour or so of cardio hour and a half right now and that's a lot for me. I don't I don't like doing that much cardio but I am in a definite dieting phase. So that's what I'm doing as time goes on. The calories will probably get lower the cardio will go up a little bit but that's really what I do. doing and I'm walking a lot every day like 10,000 steps that counts towards my cardio. So I don't want you to think I'm doing an hour and a half of cardio on top of an hour of walking or something every day. Right? Not an hour right yesterday. Yeah, right, right. So nobody gets the wrong idea. It's just it's very calibrated. I'm not crashing anything. We're not doing anything extreme the way it will come up slowly. And yeah, that's how it's going. Now I am starting out this competition pretty darn conditioned. And so it's kind of interesting. I think when you're at either extreme, either very, very fit and conditioned or maybe very overweight. It's hard to get that weight loss ball rolling a little bit. But stay tuned. I'll let you know how it's going. But that's how I'm getting ready for some season. It's all the things that we would have you do if you were our clients. So speaking of which we can help you get ready for swimsuit season. If you're interested in that by enrolling we would have you enroll in our metabolic makeover program. And so that will start in April, we will start working with you in April, we will be having a five day flash sale in March. There'll be details about that in the show notes. But if you're interested in working with us, the best thing you can do is go over and get on our waitlist on our website to our fitness coaching calm how that will work or how we will enroll people as we will offer open slots to people on our waitlist first and then we will open up any remaining spots to the public if there are spots remaining. So if you're interested in working with us go get on our waitlist today we will get you ready for swimsuit season but I think that's all we have for today. Please don't go do any crash diets. If all this talk of swimsuits has you scared implement the habits that we recommended and you'll be feeling good and looking good by swimsuit season. Thanks, everyone. I everyone. That's what we've got for you today about how you can invest in your metabolism and start losing weight by eating more and exercising less. Trust us you aren't too old and it's never too late. If you want to learn more about this topic, head over to our Facebook group, Boost Your Metabolism After Age 30. You can also follow us on Instagram or Facebook at Couture Fitness Coaching. And if you want to work with us, join us for our next 12 weeks session.