Secrets to Weight Loss and Fitness for Seniors

Secrets to Weight Loss and Fitness for Seniors

Aquakinetics: Water-Resistance Fitness for Seniors, Balance, and Rehab

Host Mike Roth opens Season 8 of the listener-supported Villages Vitality Life: Senior Life Unscripted and interviews personal trainer Mike Goldstein, a NASM- and NPTI-certified coach specializing in customized fitness and Aquakinetics. Goldstein shares his career shift from CFO after reaching 280 pounds, losing 110 pounds through exercise and a sustainable calorie-focused eating approach emphasizing balanced macros and about 100 grams of protein daily. He defines Aquakinetics as a water-resistance program combining strength, cardio, balance, flexibility, and rehab, suitable for beginners, seniors, athletes, and people with conditions such as stroke, cardiac issues, Parkinson’s, arthritis, and joint/back injuries due to water’s buoyancy and safety. They discuss customization via resistance levels, duration, rest, and intensity; recommended frequency (minimum twice weekly, up to four); fall-prevention through core and lower-body strengthening and muscle memory; posture tips and at-home balance practice; differences from water aerobics; pool walking progression; zero-gravity training; rehab goals beyond basic function; and options for in-person or virtual coaching, with contact details provided.

00:00 Season Eight Welcome
00:32 Meet Mike Goldstein
01:07 From CFO to Fitness
02:00 Weight Loss and Nutrition
03:31 What Is Aquakinetics
04:02 Who It Helps Most
05:09 Weight Loss in Water
05:50 Beginner Program Design
07:05 Injury Safe Workouts
07:38 How Often to Train
09:56 Balance and Fall Prevention
11:31 Heart Health Tip Break
13:03 At Home Balance Tips
15:01 Aquakinetics vs Aerobics
16:13 Pool Walking and Resistance
17:40 Zero Gravity Training
18:49 Rehab Above the Line
20:48 Metabolism and Recovery
22:23 New Client Assessment
24:01 Customizing for Conditions
26:32 Trainer In or Out
27:30 Contact and Virtual Options
29:03 Show Wrap and Supporters 

Villages Vitality Listeners, I've got some good news for you. In season 8 most new episodes will released as both audio & video versions. Videos on Apple Podcasts, Busssprout.com and YouTube. If you're listening via our Buzzsprout feed, you can ask questions via the Fan Mail button or leave me comments as a text or in our new feature, you can send it as a voicemail. If you'd like a response, make sure you leave your name, email address and cell phone number.

Transcript

dolores: 0:48

Welcome to Season eight of Villages Vitality Life, seniors Life unscripted. In this new season, we talk to leaders of clubs and interesting folks who live in and around The Villages. We also talk to people who have information vital to seniors. You will get perspectives of what is happening in and around The Villages, Florida, in addition. We will add more information for all seniors. We are a listener supported podcast.

Mike Roth: 1:14

This is Mike Roth on Villages Vitality, Senior Life Unscripted. I'm here today with Mike Goldstein. Mike, thanks for joining me.

Michael Goldstein ai: 1:23

Pleasure being here.

Mike Roth: 1:25

Mike is a personal trainer with 15 years of experience helping clients improve. Strength, lose weight, enhance overall health. Mike is certified by the National Personal Training Institute and the National Academy of Sports Medicine. Mike specializes in customized fitness, aquakinetics. Mobility, balance, and long-term wellbeing programs for all fitness levels. Mike, thanks again for joining us today.

Michael Goldstein ai: 1:54

Looking forward to it, Mike.

Mike Roth: 1:55

Mike, can you tell our listeners why you got involved with Aquakinetics, your life story, what got you to that point?

Michael Goldstein ai: 2:04

Okay. Originally in my career my last job I was a CFO of a hundred million dollar engineering company. I had gotten to the point where I was severely overweight. I had reached the maximum of 280 pounds. I use it as a reminder. So now I looked at my life and said to myself. what's gonna happen in the future? And I knew that a couple things were gonna happen with me. If you're obese, statistically your lifespan is seven to 10 years less, plus your quality of life gets decreased. Diabetes ran in my family. I knew I was gonna get diabetes. I had sleep apnea. I wanted to get rid of sleep apnea. So those were some motivating factors for me to finally turn around and look and say, I have to get my life under control.

Mike Roth: 2:48

So you went down from 280 pounds to how much?

Michael Goldstein ai: 2:51

I lost 110 pounds. I actually got down to a point where my wife said I was too thin. I want you to put 10 pounds more on. Now it was a combination of exercise. But also losing weight means negative calories. So you have to learn how to eat properly. Now, a weight management program does not mean you have to give up. Anything you love, it's just a matter of doing it. Don't be excess. So for instance, let's say you like cookies. I might tell you to have five good days of watching and logging foods, and then okay, on the next two days you can indulge a little bit with cookies or whatever that might be. now I decided to change careers. And I wanted to help people.

Mike Roth: 3:35

So today, you changed your eating habits and living habits. Are you a vegetarian?

Michael Goldstein ai: 3:40

As a fitness trainer and also to have a nutritional background, you really want to have all three groups. You want to have your proteins, your carbs, and your fats. How many protein is the most important thing for you to have? You wanna shoot for a hundred grams a day, which might be a challenge, but that sustains you, helps you build muscle, and also, doesn't make you hungry. Then you add to that your vegetables and your fruits where you're getting fiber, and you will find that you won't be eating as many carbs and fats as you normally do. You still want to have them, you want to have healthy carbs and healthy fats.

Mike Roth: 4:18

Good. For our listeners, many of may not have heard the word Aquakinetics

Mike Roth AI4: 4:23

Can you define that for them? Sure,

Michael Goldstein ai: 4:25

Aquakinetics is a water resistance fitness program. It combines strength training, cardio, balance, flexibility, and also rehab exercises in the pool.

Mike Roth: 4:38

Mike, can you tell us what Aquakinetics means?

Michael Goldstein ai: 4:41

Well, the Aquakinetics is actually a name that the National Association of Sports Medicine named it when they, created this certification for the water program.

Mike Roth: 4:51

Now who can benefit from Aquakinetics?

Michael Goldstein ai: 4:54

So, Aquakinetics is really for everybody. It's ideal for beginners, seniors for people who wanna lose weight. But it's also good for athletes. I myself do this program as a compliment to my regular workouts with weights and resistance bands.

Mike Roth: 5:13

Can it help people or covering from conditions like a stroke or heart attack?

Michael Goldstein ai: 5:18

Yeah, so the beauty of the water is a very safe environment. You don't have to worry about balance. And it's easy to do. So I've worked with stroke people that have had cardiac conditions, and then, Parkinson's is a big one. You can go research and there's a lot of studies out there where they've shown their water programs can give them primary benefit, not just for the physical part, but the neurological part of, Parkinson's.

Mike Roth: 5:45

Yeah. We just did a show. A couple of weeks back on Parkinson's and exercise, based out of, Austin, Texas. But they used chair exercises or standup exercises. Yes. Not water. Now is, how is Aquakinetics good for weight loss?

Michael Goldstein ai: 6:03

One thing that's important in weight loss is increasing your metabolism. So that you can burn more calories. And when you're in the pool and your weight is reduced, you can be more active. For instance I can take an 80-year-old grandmother and have her do jumping jacks in the pool and she will feel good about it and get her heart rate up, cardio burn calories. While if I did that on the land, first of all, I would never do it, but that would be malpractice and the person would.'cause the next day they probably not get outta bed

Mike Roth: 6:35

or fall down when they're trying to do a jumping jack. Now many of our seniors haven't done enough exercise, so they might be classified as, beginners. how do you customize a program of Aquakinetics, for a beginner here in The Villages?

Michael Goldstein ai: 6:51

So the resistance equipment that we use both for the upper body and the lower body have different levels. in terms of the resistance, you get also three factors How long are you doing the exercise for? How much rest in between and what is your intensity level when you're doing the exercise? And all of that can be modified to the individual person. And then also as they get stronger, we can make it more intense, less rest in between and get them to work harder.

Mike Roth: 7:20

Every year when I swim in the pool, in the springtime like it is now, I'll begin with six laps of the pool, and that's about all my body can take. But by the end of the swimming season. It's at least 12 laps.

Michael Goldstein ai: 7:35

Okay,

Mike Roth: 7:36

so that's a gradual buildup. Is that what you're talking about?

Michael Goldstein ai: 7:39

Yes. And, you'll know that because you'll either add more resistance to to the program, or you're gonna be able to do it for a longer duration, or you're gonna have a shorter. recovery from the exercise.

Mike Roth: 7:53

Is acro kinetic safe for people who have, knee or back injuries?

Michael Goldstein ai: 7:57

So because of the buoyancy of the water it's low impact. So if you are. I had a knee replacement, a hip replacement. you've had back issues you can get in the pool and work on it and not have the ramifications of the high impact that you may get of body weight doing a lamb program, and it's it's safe for everybody. I've never had anybody get injured. You are working the water also keeps you from sweating a lot so you don't get overheated.

Mike Roth: 8:27

Now Mike how often should someone do an Aquakinetics, workout? Who's looking to lose, 5, 10, 20 pounds?

Michael Goldstein ai: 8:34

So just to clarify fitness training. Is not specific to losing weight. Okay? the fitness training program that you want to focus on is we want to burn fat and we wanna build muscle. you lose weight is you combine that with a weight management program, which has to do with how many calories do you take in versus how many calories do you burn. If you burn more calories than you take in, you will lose weight. Fitness training helps with that. But you could train seven days a week, but if you eat too much, you're not gonna lose weight.

Mike Roth: 9:08

when I was in kindergarten, they gave out an award if you ate all of your lunch and it was called the Clean Plate Club. I won the Clean Plate Award when I was in kindergarten. I'm still trying to get rid of it.

Michael Goldstein ai: 9:19

I also didn't answer quite the question about how often you should be. Exercising. I find that the minimum requirement is twice a week. with supplemental, workouts from a trainer giving you stuff to do on your own to as many as four times a week to get maximum benefit. A lot of people need motivation. A lot of people need to be pushed when they do their workouts and doing workouts with a trainer. Allows that to, get better results.

Mike Roth: 9:47

What are the benefits most people would see from Aquakinetics?

Michael Goldstein ai: 9:50

Two things in the pool that you're gonna work on a lot is, one, you're gonna get balance and work on your core. So when you're going out on the land, and as I tell people, you're not a fish, so you live on the land, you should be able to feel yourself feeling more stable. As you're walking better balance when you get in, up and down from a chair, when you get out or into the car, you should be able to feel stronger and be able to do that easier. That's usually a big indication of how you're doing. Now when I combine that with a land workout, one thing I do use is, can people progress from doing, a very minimal pushup to a full pushup? And I've had, women, especially about six months, they'll start with what we call a wall pushup. And they'll end up doing, and they can see that visual with themselves. They see themselves, feel themselves getting stronger.

Mike Roth: 10:44

Balance is a real big issue. Whether there were injuries from falling in your home. Or falling when you're on a pickleball court. injuries from falls are very concerning for seniors. How does acro kinetics make balance better?

Michael Goldstein ai: 11:02

Okay, so first of all, there are statistics out there that once you hit 65, 1 in three people will fall. Now what happens with that fall varies. It could be something as bad as head trauma, but I do have a lot of people where they break their hip and now have to have a hip replacement, injure their back smack on their face. And then once you reach 80, it's one and two unfortunately. So how does Aquakenetics help? I usually work with people on is always gonna be working on balance. And working on your core. We are working on also the muscles in the five major lower body groups. We have the quads, the hamstrings, the glutes, the calfs, and the core those, if they're strong, they're gonna help stabilize your body and put you in a position where you won't fall. But just to go, one more thing with the exercises, you're also training your brain. Similar to when you drive a car, most of us when we're driving don't just make a left turn, or if someone cuts us off, we have our experiences and the subconscious. So when you need muscle memory, so if you have a balance issue, by doing balance exercises, your body can safely react and hopefully help you from getting in trouble.

Mike Roth AI4: 12:20

Let's take a quick break and listen to a tip from Dr. Craig Curtis

Dr. Craig Curtis: 12:24

When we talk about the causes of heart attacks and strokes and peripheral vascular disease, we all know about things such as diabetes, smoking, and poor diet choices. Those are all called modifiable risk factors. You can change those and you can lower your risk. And then if we talk about non-modifiable risk factors, things you cannot change. There's a cholesterol that has been labeled.

Mike Roth: 12:55

The ghost cholesterol. I've heard of good cholesterol and bad cholesterol. Now I have to worry about a ghost cholesterol.

Dr. Craig Curtis: 13:03

That's right. There is a cholesterol known as lipoprotein has been known about for a long time. However, scientists over the last decade have discovered that this is one of the major. Risk factors for heart disease, cardiovascular disease, cerebral vascular disease, such as strokes and peripheral vascular disease, such as problems in the legs. And what they've discovered is that this is a genetically linked lipoproteins. What that means is it runs in families, and unfortunately we've had no way to modify this.

Warren: 13:42

To learn more, visit his website, CraigCurtisMD.com, or call 3 5 2 5 0 0 5 2 5 2 to attend a free seminar.

Mike Roth: 13:51

I'm back with Michael Goldstein and we're talking about Aquakinetics and how that can improve your health. What kind of things can people do or in the Aquakinetics program with you at home in between visits to the pool.

Michael Goldstein ai: 14:07

Many of the balance exercises that we do in the pool, I show people how they can do it in their home. Now, of course, paramount of keeping safe. A lot of these exercises, you could be sitting in a chair or you have a chair to the right of the left of you to help keep you. Doing your balance exercises, and as you improve, you'll find that maybe you won't have to hold on the entire time to the chair. Then your hand comes a little bit off of it, and then eventually you can build up from 10 seconds to 15 seconds to 20 seconds, That's how you improve your balance and stay out of trouble. There's one simple thing I offer people a new client after the first session, they walked out and I saw them when they were walking and I look and evaluate people and I saw this person walking with their head down. And so I asked the person, why are you walking with your head down? And they said to me I have to see where I'm going. So I said to them, do me a favor. I want you to look down initially in front of you. See that there's nothing in front of you. Now, I want you to lift your shoulders back, head back, and first of all, you're gonna feel your core engage more, which is gonna give you more stability. And now as you walk, just like with a car, it's just gonna change in front of you. She walked out of that session and went to her husband who had been waiting for her, and she said, wow, look at how I'm walking. Much better, and I'm not waddling from side to side. All from just changing your posture. Even if people use walkers, I see a lot of times where they're looking down and what you really want to do is have that head up and your shoulders and your core and you don't engage your back and it's a much healthier way of walking and keeping you safe.

Mike Roth: 15:48

Okay. Now why don't you tell our listeners how Aquakinetics Michael is different from water aerobics. Here in The Villages, people play a lot of this, water volleyball or Splish volleyball. I've even heard of injuries in those games. How is Aquakinetics different from regular water aerobics that we have a lot of here

Michael Goldstein ai: 16:12

So Aquakinetics FO focuses more on the resistance training. Functional movement and we use customized equipment that allows you to get resistance in the water. For instance, on your legs you get a Velcro thing with little paddles that I tell people is equivalent to if you put an oar in the water and a lot of us have done rowing or canoeing, and when you put that ore in the water, you feel the resistance in the upper body. So imagine your legs with that resistance being an ore in the water. And that's how we work the muscles in the body also because of the way it's designed, you get what's called a push pull, which means when you work your muscles, you're working it two ways.

Mike Roth: 16:56

You push down and it takes an effort. you stop the muscle effort going up is no problem. I see a lot of people in the pools just walking back and forth in the pools. What do you think of that as an exercise?

Michael Goldstein ai: 17:08

When you first start out and you haven't been doing anything, walking in the pool is fine. Especially if you're with somebody, there's also a social factor to that. So I know a lot of people that are just getting outta bed in the morning, let's say, and meeting two or three of your friends at the pool at 10:00 AM in the morning and doing some walking. There's a social benefit to that in terms of getting outta bed, not being a couch potato, however without adding additional resistance to the legs. your muscle is gonna plateau and it can't get any stronger. So you have to find a way to add resistance to the legs or to your walk in order to benefit from that walking in the pool. I tell people to slow down when they're walking, lift their leg up off of the pool floor and take a very slow walk and each step, because your legs off the water longer, you have to balance. So that is something you could do without equipment. To still work on your core and your balance in the water without it, but of course, the additional resistance does give you another added benefit.

Mike Roth: 18:11

So if you're walking in the pool with a friend, you could just slow the walk down.

Michael Goldstein ai: 18:16

Correct.

Mike Roth: 18:16

Yeah. Doesn't help a guy like me who likes to swim. swimming across a pool. I've learned that I gotta wear a, Face mask and a snorkel because swimming across a pool with walkers is like this.

Michael Goldstein ai: 18:28

Mike, you mentioned about swimming. just so you know, in the Aquakinetics program, you are basically going to be in chest level. Water. You're not swimming, you don't even have to get your hair. I also do integrate with, some float devices. I do something in the pool called zero gravity training, where your feet are not touching the ground and we're doing exercises. And you'll find that your core now has to work even harder.'cause the legs are not in the pool on the ground, helping you with that.

Mike Roth: 18:57

Now how does that work for a taller person? If you're. Five foot four, it's pretty easy to get 'em off the

Michael Goldstein ai: 19:04

level of the pool. So most pools, at least in The Villages, go from three to Five feet. So unless they have somebody who's really tall, usually if they're in the five foot water with the float device, they can get their feet off the water and do this zero gravity training. Sometimes,

Mike Roth: 19:21

but you've changed the center of gravity and you may move the center of gravity.

Michael Goldstein ai: 19:25

It's not having the legs. So sometimes a person may not be upright completely, but may be angled slightly if they're a little taller, so that we can keep them in the water floating.

Mike Roth: 19:36

Okay. And, now let's talk about better recovery and rehab, which a lot of people, are in rehab for various conditions, everything from, rotator cup to arthritis. How does, Aquakinetics work for those types of folks?

Michael Goldstein ai: 19:54

Okay, so most people when you finish rehab or you go into rehab, the idea of rehab is to get you functional. And to get you to a level where you can do everyday activities, whether it's walking showering yourself, laundry, just regular things. What rehab does not do is get you what I call above the light. The real thing you want to do is you want to get your fitness level above the line for a couple of reasons. One, it's gonna help you with your everyday life, but what

Mike Roth: 20:25

do you mean line?

Michael Goldstein ai: 20:25

Okay. So and again, not to get into the insurance companies, but insurance companies pay the rehab people to get you functional. They're not there to get you what I call above the line. So where you can actually be more active. they're not there to do rehab, so you can go back out and play pickleball. Or go out and play softball or go out and do any kind of sports activity. That's not what rehab is for. Rehab is just to get you back to a normal every day. So to me one, I like to get people stronger above the line so that they can do all these activities. Also, it does give you a little bit of a buffer. Let's say you do have another issue. And you go, you might be back to that line, but now rehab becomes a lot easier as opposed to if you get injured again, now you're way below the line. You have to go back to rehab and almost start from scratch. So once you finish the rehab and you're still working at it, the pool allows you to get in the pool. Now you don't have to worry about the joints, and you can continue. To strengthen yourself. Now, the ultimate goal still is to transition you a little more eventually to do some land workouts so you can learn to deal with your full body weight.

Mike Roth: 21:36

Okay, and let's talk about Aquakinetics and, stress management and how Aquakinetics helps you burn more calories.

Michael Goldstein ai: 21:42

So when you're in the pool, because every movement you make, you have resistance to the water. Okay? You're elevating your metabolism. Your metabolism is gonna help you burn more calories. so there's no wasted energy in the pool. Also, because of the not having to deal with your full body weight, most of the time people can go almost an entire hour without having. Rest or very minimal rest in between. While if you're doing a more conventional land program, you may have to sit down. but other pools may have this in the pools to the south of 44, they built a lot of the rec pools with ledges that people can actually sit on the ledge. So a lot of times if I have somebody who's really new. They will rest by sitting on the ledge, but we're still gonna do exercises while they're resting the body sitting on the ledge.

Mike Roth: 22:36

So will a kinetics cause less muscle soreness people get when they work out?

Michael Goldstein ai: 22:44

Usually if you're doing a land workout. With people. You don't do consecutive days because you want to have a day in between to recover. If you wanted to do acro kinetic seven days in a row, you could physically do that. I used to have clients where they would maybe do a land and a pool and a land in a pool in consecutive days and the recovery, allow them to do that. Of course, each person is individual. I do analyze and look at that person's physical. Let's talk that.

Mike Roth: 23:12

How do you analyze someone new coming in?

Michael Goldstein ai: 23:14

Okay first of all, I meet with them and get all their medical background, what a doctor should do. I find out is there any medications they're taking that affect exercise. For instance, cholesterol medication is not gonna affect, but if you're on medication for, let's say high blood pressure. That's something I want to know about. Are you diabetic?

Mike Roth: 23:34

Why?

Michael Goldstein ai: 23:35

If you're diabetic two.

Mike Roth: 23:36

about blood pressure.

Michael Goldstein ai: 23:37

So when I want people to get a target heart rate. When they work on their cardio, if you're not on blood pressure medication, I have a formula that's standard in the industry to give you a range. If you are on blood pressure medication, your heart rate is artificially adjusted. What I have to do is now do something called perceived level of exer. And we use that, it's not as scientific and we get to a certain level and then we look at the heart rate of that person. And then I use that heart rate to come up with a range for working on their cardio.

Mike Roth: 24:10

When they're in the pool doing this Aquakinetics, do you have a heart rate monitor attached to them?

Michael Goldstein ai: 24:16

So again the, you're gonna judge from a perceived level of exertion. So when I'm working with the person. Now, some people now have watches, whether they're Apple watches or Fitbit watches that are water resistant, and they do bring them in the pool and it does allow them to monitor their heart rate by looking at the watch.

Mike Roth: 24:37

I don't bring my watch.

Michael Goldstein ai: 24:38

No, I'm saying that's for in the pool, that's for some people.

Mike Roth: 24:40

I, mine is water resistant.

Michael Goldstein ai: 24:43

Okay,

Mike Roth: 24:44

but it's got a microphone and speaker, that's not water resistant as far as I'm concerned. Anyway the Aquakinetics program, what conditions can it be customized for?

Michael Goldstein ai: 24:56

So for instance, let's say you had somebody who's even wheelchair bound. You can do water. First of all, most pools have a disabilities chair.. That they can put you in. I physically sometimes will go into the pool and be with that person. So let's say you're on a wheelchair and they use float devices, and I go in there with you and make sure that you are safe. So you can do that. But different conditions. So we have our weight loss. Arthritis. A lot of people have arthritis issues, that issue has to do with inflammation. As you do exercise and you build up muscle, you reduce inflammation in your body 'cause the blood flows easier, and that's another indication that'll help with the arthritis. if you have Parkinson's, another big one, balance issues. we're able to work with you so that you can, limit the exposure to falling. You have a knee, back, or hip issue, whether or not you've had surgery or not. That can be problematic when you do resistance program with injuring yourself. So the pool allows you to do that safely. Stroke, it's a very simplistic program, so when you're trying to either get the person back in shape or help with their fine motor skills, you don't have a lot of moving parts that allow you to help improve that. A lot of people can't move that fast on the land, so how do you get your heart rate up? But in the pool you can, you'll be able to jump around and elevate that heart rate. So in general that will help your overall fitness.

Mike Roth: 26:28

What about people who have brain injury? We have a lot of people that, are, way below 55 had a brain injury, maybe in a car accident, and they're living with an adult parent. In The Villages, can these folks be helped by Aquakinetics?

Michael Goldstein ai: 26:43

Because the program is very simplistic, so the only moving parts. are moving your arms and moving your legs. You have no specialized equipment. you are holding onto the upper body equipment with your hands, which anybody can do, and on the legs they're attached. So there's no moving parts. Even if you have. Memory issues. The person working with you can show you now here's what we are doing next, and they can see what they're doing, and then they repeat that, and then you are watching the person and adjusting them accordingly.

Mike Roth: 27:16

The last question I should have asked at the beginning, Mike, is are you in the pool with the person doing the Aquakinetics exercise?

Michael Goldstein ai: 27:23

Whether I'm in the pool or not, depends on the situation with the person. a lot of times if I'm out of the pool and people can see me, I have two benefits. One, I can look down, be under the water and get a better angle to see what they're doing under the water with their legs, and whether they're doing it properly. Two, if I have to show them a correction, it's easier for them to see me. Up high. Now, if I'm in the pool with them, it's a little more difficult for me to see what they're doing under the water and if I wanna do a correction. However, if the person needs me in that water for mostly balance issues I get in the pool with them. And, we do that, not in The Villages per se, but I used to do a lot of work with people in the spectrum. the water's very calming, but I would always be in the water with that person just to make sure everything was okay.

Mike Roth: 28:14

So my, if someone wants to contact you about your Aquakinetics program, how do they do that?

Michael Goldstein ai: 28:20

Okay I don't have a website, so the two ways to contact me is my cell phone number. Is (917) 543-7253. Telephone or text. I'll be very responsive. Or you can email me at Michael mark, M-A-R-K-G for goldstein@gmail.com. So it's Michael mark g@gmail.com. One more thing that, Mike didn't ask me. Let's say you're somebody who is not in the village area, some distance away and you're interested in doing the program, whether it's a pool or a land. I actually do work with people virtually, first of all. I tell them where to go to purchase the equipment. I will tell you that it's not inexpensive. Probably would cost you about $200 to start off. Then the person gets in the pool. I have people that put in the two ways with little, they'll put waterproof things in their ear earbuds. they'll have their iPad in front of them so that I can see them and they can see me and I can actually take them through a workout. Doing it virtually. if you wanted to talk to somebody who has done that, be happy to give you recommendations. Same thing with, A land workout if you're interested.

Mike Roth: 29:34

Good. Mike, thanks for joining us,

Michael Goldstein ai: 29:36

Mike. Pleasure and I look forward if anyone has any questions, I'd be happy to answer them

Mike Roth: 29:40

Thanks Mike.

Michael Goldstein ai: 29:41

Thank you very much.

dolores: 29:42

Remember, our next episode will be released

next Friday at 9: 29:44

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