EP43, How Fitness Programming Works

Ever wondered what actually goes into the workouts on the whiteboard? In this episode of Unstoppable by Design, Matt Terry sits down with Head Coach Lis Rosencrum to answer a listener's question: How is programming created? From the very first consult to mid-cycle adjustments on the fly, Lis pulls back the curtain on what separates thoughtful coaching from cookie-cutter plans.

In this episode, we deep dive into:

• The First Question That Matters Most: Why Lis leads every consult by finding out what you think you want — and how that shapes everything she writes.
• Programming Around Injuries & Life: How corrective exercise layered with outside providers (PTs, orthopedists) keeps you moving forward instead of sitting out.
• "Real Grown-Ups" vs. Collegiate Athletes: Why your goals are just as valid as a D1 athlete's — and why the most effective program is the one you'll actually do.
• Macro, Meso & Micro Cycles Explained: What 12-week and 6–8 week training blocks look like at Juggernaut, including how Murph prep and running progressions are built around New Hampshire's daylight window.
• The PVC Pipe Truth: Why drilling unweighted positions builds the foundation for heavier, safer lifts — and why that "light" PVC is secretly devious.
• Training Age & Expectations: Why a beginner can PR their deadlift by 140 lbs while a veteran should celebrate a 5-lb gain — and neither result is wrong.

Unstoppable Challenge: Next time you catch yourself reaching for your phone to doom scroll, put it down and move for 5 minutes instead. Walk, do push-ups, do burpees — literally anything.

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Transcript

Welcome And Listener Question

Matt 0:16

Let's go. Welcome to Unstoppable by Design. We talk all things fitness, mindset, what it means to truly be unstoppable inside and outside the gym. I'm Matt Terry, and today I'm joined by our head coach, Liz Rosencrum. What's up, Liz?

Lis 0:32

Not much. How are you doing?

First Consult Questions That Matter

Matt 0:34

Let's go. And today we're actually going to be answering a question that a listener sent in. So, listener wants to know how programming is created.

Lis 0:45

I love this question.

Matt 0:46

Liz, this is your wheelhouse.

Lis 0:47

This is this is, I was just saying, this is what I do every day.

Matt 0:51

So, for when you meet with a new client, could be personal training or corrective exercise. Uh, when they sit down with you, what's the very first thing you're looking for before you even write a single rep?

Lis 1:05

I want to know what they think they want. Right? Like what are their goals? And I think there are so many ways to do exercise. I want to know what it is they think would fit for them.

Matt 1:21

Yeah. Kind of like a preference of movement or what do you envision yourself doing when you come in the gym?

Lis 1:29

Yep.

Matt 1:30

Cool.

Lis 1:30

Yeah.

Matt 1:31

Is there any other things that you try to get from them?

Lis 1:34

Oh, yeah. Loads. I actually just did a consult, so this is perfect. Um, I I ask a lot about, you know, and I learn a lot about from how they ask the question too, right? And how they're entering the consult in terms of, you know, they might come in saying, I really want to work on a specific skill, or I want to lose some weight, or I want to get stronger in some specific movement. So, you know, I kind of tailor it to what they lead with, you know, because generally what people are leading with is what's probably most important to them. And I think I know what should be, you know, important for people to work on, but it could be totally useless to them if I'm not also addressing what they identify as their most important, you know, needs in terms of their fitness. So I ask a lot of questions about injury history, what they've done in the past, like what they have access to, if it's remote or if it's in person. You know, I remember I had one client who came in and he absolutely refused to do burpees. And and I I said, I I understand completely. I my my go-to phrase is I like to lift heavy things, not myself.

Matt 2:53

Um lift things up, put them down.

Lis 2:55

Yeah, exactly. And so that said, being able to do burpees is an incredibly important life skill, right? Yeah and so I pushed back and I promised him I wouldn't program a death by burpees workout for him, but he was gonna be able to get himself up and like down onto the floor and back up without any help, you know. So there's a lot of different questions we can ask, and it really, really depends on what the person leads with and then what they share with you.

Matt 3:26

Yeah. And to your point, like burpees, it's kind of a holistic approach to the programming as well, because you like you're hitting their goals, but then you're also like, hey, I'm gonna make sure you can get up off the floor. Yeah, safely.

Lis 3:39

Yeah.

Matt 3:39

Yeah. Unless you're some ninja and you're you're driving off, what's a handspring or something?

Lis 3:45

Oh, yeah. Like one of the the like where they like kind of jump up off their back. Yeah.

Matt 3:49

Yeah.

Lis 3:50

Yep.

Matt 3:51

That's not that's not my strong suit. I don't know how to do that stuff.

Lis 3:54

Yeah, I can't do that. I think Jess is the only one who can do that on the team right now, unless somebody's hiding that skill set from us.

Programming Around Pain And Injury

Matt 4:00

Now, what if somebody came to you with an injury? How does that programming kind of change? And in my mind, I'm picturing when I came to with my knee. And like, so if I if I came to you again with my knee, what kind of questions would you ask me?

Lis 4:15

So, I mean, first and foremost, how does it bother you? You know, I mean, I I lean, so so my background before kind of entering fitness land, you know, is very much in sports medicine, right? An athletic trainer by trade. And so the therapeutic exercise, it's it athletic training is very has a lot of overlap with physical therapy and with emergency medicine type stuff in in the field out in the world, not in like a clinic, right? So I usually lead with, you know, how how does this show up in your day-to-day life, you know, and and what does it keep you from doing, right? And and so try to direct us through around whatever, you know, toward fixing that, right? And and depending on what it is that they're dealing with and the other resources that they're using. I have a lot of clients that I do corrective exercise with and regular fitness with who are seeing, you know, orthopedists or physical therapists or other providers for some of their injuries and illnesses. And so try to play nicely with what they're already doing and fill in any gaps that they have.

Matt 5:32

Yeah, just layering that care. Yep. Yeah.

Lis 5:34

Yep.

Matt 5:35

That's awesome. I mean, that was my experience with you. So that's great. And the big thing that I'm hearing with whether or not it's, you know, somebody you're working one-on-one with or corrective exercise, you said early, but it was kind of identifying that goal of theirs and then figuring out how to bridge that gap to it, which I think is it's cool because there are so many different goals to have. And like not everybody trains the same.

Lis 6:00

Right.

Matt 6:01

Which is cool.

Lis 6:02

Yeah.

Real Goals And A Client Win

Matt 6:02

What are what are some of the coolest goals you've heard?

Lis 6:05

Uh, you know, so I'm gonna, this is maybe a longer answer than you want. No, it's good. One of the things that I have really grown to appreciate in, because like my my clinical career was more in the collegiate athletics sphere, right? And now that I'm working with uh more of a population I like to call real grown-ups, we have different goals, I think. You know, a lot of very similar goals as a competitive athlete, when you boil it down to what the movements are and how we get there. But something that has been so neat is, you know, seeing I have I have this one client who her initial goal when, and I've been working with her now for probably dang, actually, I think four years next month, if I'm if my math is right. Let's go. She initially came to me. She's in her 60s. She's she she was pretty overweight, she had a lot of movement and stability, strength issues. She was on on, she was, she needed joint replacements, but she was not healthy enough really to go through with them. And her goals were to just get to the freaking surgeries. That's what we were aiming to do, you know. And she was having pretty serious falls every month, at least, like where she'd come up with come in with bruises and you know, cuts on her face and you know, all kinds of stuff. And but now we got her through her surgery. She had a whole host of life things happen in between. She's got a lot of other, you know, tools in her toolbox too. She's been working with Emily, our nutrition coach, too, which has been super meaningful for her. But knock on wood. I can't, I cannot remember the last time she fell.

Matt 7:53

That's awesome.

Lis 7:53

And every time she comes in, and this wasn't even the goal that she had. Like I had this in the back of my mind, you know, because she didn't really say it out loud, but I knew knowing her, it was a goal of hers. She now, like without hesitation, can get down on the floor, play with her grandkids, get up, do all kinds of carry them around. You know, she can do all kinds of stuff, you know. And and so while she never said those words to me, I know that it's impactful. It's awesome. And we got her there, you know. It's awesome.

Busy Life Programming That Sticks

Matt 8:25

Yeah. So that's great. It's like a success story. Yeah. So it's cool. All right. And there's other things as well that we take into play outside of like injuries and stuff like that for for programming. And it could be like lifestyle differences or lifestyle constraints. And so I'm thinking of like parents, their schedules are very different than what would you call the athletes? No, no, you call the non-athletes.

Lis 8:53

Real grown-ups.

Matt 8:54

Real grown-ups.

Lis 8:56

We'd be competing. But real grown-ups have physical needs, and and it, you know, we train similarly to get them there.

Matt 9:05

Yeah. But there's the lifestyle differences for parents versus maybe a collegiate athlete or somebody preparing for some sort of race.

Lis 9:16

Yeah. I mean, I think the the big thing, you know, when when I worked in college athletics was, and now I was mostly on the sports medicine side, but I worked very closely with our strength and conditioning staff, right? And we like they are they are a cornered market. Well, like we the like they have classes, but other than that, we're controlling most of what they have to do day in and day out, right? They, I if I could tell 20-year-old me that she really didn't have too much to worry about, never believe me. I would, I would love to go back in time and tell her that. But you know, but really with with our, you know, some some folks might call it general population, you know. Anybody in our space, we have, you know, we have a tendency to call them athletes, right? All of our members are athletes because they're training toward a goal. Yep. And just because you are not training in a traditional sport does not make you not an athlete. Right. Right. If you have a goal and you are working purposely toward it, you're training as an athlete. Boom, boom. And yeah, and and so I mean, I think really the big thing is one of the things I always tell my corrective exercise folks is like when you can't do it all, do something. Literally any of it will move the needle, right? Even if in that moment it feels like, oh, this is like five minutes. Why is this not this is not that useful, right? It is. Yes, you know, if you could spend five minutes working toward a goal you have rather than five minutes doom scrolling on your phone, that's a better use of your time, right? And so no matter what it is, like squeeze it in somewhere. Yep, you know. So I think there's that. I think the other piece is the fact that we have loads of different ways that we can get there. We can do in-person, we can do remote stuff, we can, we can do classes, we can, you know, there's so many ways to get folks moving toward their goals. And sure, there might be some more quote unquote effective ways, but the most effective way is the way you're gonna do it. Yes. Yeah. Right? So so we got to find which way will actually happen and start there.

Matt 11:28

I like that. The most effective way is the way that you're gonna do it. Yeah. It's like, when's the best time of day to work out? The the time that you're going to do it. You're gonna do it. Yeah.

Lis 11:36

I am not a morning exerciser by preference. That's the time I have. So guess who works out before 6 or 7 a.m.?

Periodization And 12-Week Cycles

Matt 11:45

Let's go. All right. So want to switch gears a little bit. I want to talk about the technical side of cycles. So for this specifically, like if somebody's listening to the word cycle, they're like, what the heck is that? Or period periodization, look at that word. Struggled before. Add juggernaut, what does a 12-week cycle actually look like?

Lis 12:08

So it very much, again, depends on the person or people, because if we're looking at classes, the the cycle for classes is going to look very different than if we're talking a 12-week cycle, than a 12-week cycle for a one-on-one client. And then there's going to be countless variations within that. I think specifically, I mean, well, for both really. The way we approach it here is, you know, for classes, I kind of try to come up with some themes of what we're trying to work on in a 12-week. Like 12-week would probably be more considered like a mesocycle, you know, or something. You know, when we think, you know, big cycle or macro cycle, we're talking like year, if not longer, you know. And and like you're preparing for some very specific, you know, it might be a big event, you know, like thinking about, you know, the Olympics, the winter Olympics just happened. Like our Olympians who are expecting to go to the next Olympic Olympics are probably resting a little bit right now, but they're prepping their macro cycle to get there, right? Within that, there will be a series of 12-week cycles. For us, back to, you know, probably more of what we're looking at. For us, you know, the 12-week cycle, like I'm I'm in a a phase where I'm I'm prepping our cycle for or cycles of all of our programs and classes for Murph and running, because we don't have very much running time in New Hampshire. And when we do, we try to, you know, as the saying is, like, make hay while the sun shines. We we run while the sun shines. Yep. And it's light long enough that all of our classes can run outside. And so, you know, I really try to create a progression where folks can re-enter if they haven't been, if they rely on class specifically for their fitness, right? And they haven't been running through the winter time. Like, I don't want to send them out for a 5K run on day one and then be surprised when they're ouchy afterwards, right? So we need to be very progressive in terms of how we approach that and ready them for that. So that's kind of, you know, what do we have coming up event-wise? What do we have coming up that like our members are gonna want to participate in? And I'll try and build it around that. So, like a lot of our cycle stuff now is is like in in the indoor classes, it's a lot of Murph prep. Yeah. Spoiler alert, members, you're gonna see some push-up work, yeah, push-up regressions, and you know, to get people ready for that, because it's a lot of volume, right? For sure. For for one-on-one clients, oh well, before I go there, actually, for for classes, I think you know, you're also seeing a lot more variation from day to day because we are founded in CrossFit and constantly varied is one of the things that we do, right? And so we know physiologically the progression is incredibly important for gains, right? For assessment, the constantly varied is really important to express all of the ways that we can be fit. So we need the variation in there to express our fitness, yeah, but we also and also you know, scratch the itchy parts of our brain that need to not do the same thing every day. But we need the progression to actually get better at things. Yes. So so there's a you're if if you're looking really closely at at what we have programmed in classes, you're going to see different formats and different movements and stuff, but you're gonna see some things continue to pop up. Yep. Right. And hopefully, if you're hitting them regularly enough, you're gonna see that that, like, oh, well, last time I did this, I had to do five reps. And today I'm doing eight. What do you know?

Matt 15:50

Yeah.

One-On-One Plans And Micro Tweaks

Lis 15:51

Or maybe it's a higher percentage of our test weight, or you know, whatever it is. So there's there's countless ways we can do the progressions. With the one-on-one client, I think it's a lot on the front end, it's a lot more straightforward because it's like I I just the consult I just had, that individual really wants to get truly unassisted strict pull-ups.

Matt 16:13

That's awesome.

Lis 16:14

Which I love that.

Matt 16:15

Yeah, I love that goal.

Lis 16:16

And and so I I can spit out a progression for them. You know, I don't exactly know where they are because I it was virtual, I wasn't with them. But, you know, once I see them move, like I know their starting point, I can I can move from there. And so on the front end, it's a little bit more straightforward because it's just like, yep, this is how we're gonna get there. And if you're if you're really doing the work, like we this should this should work for you, right? That said, there's a lot of possibility for life. Yeah.

Matt 16:47

Right.

Lis 16:48

Yeah. And, you know, some people are working through injury, some people get sick, some people have a loved one get sick and they've got to care for them, you know. And so with the individual, there's a lot more micro tweaks, you know, kind of as we go. So we plan out the whole 12-week cycle, if that's what we're working on. But then, like, I have one client who they've been dealing with a number of yucky medical things. And so I'm constantly like going to the planned progression and then regressing and then going to the planned progress because they're kind of going in and out of treatment for some things, right? Yep. And it's keeping them moving and still moving the needle, yeah. But they're not getting discouraged because they're not just they're they don't just see a workout that they can't do.

Matt 17:30

I love it. That's something I was gonna actually ask you about a little bit later was like, how do we or programming is not just like a sit it and forget it. Right. Like it sounds like you're constantly making adjustments depending on feeling. Yep.

Lis 17:45

How they slept.

Matt 17:46

Yeah, like how RPE, right? Yeah. Um was that a 10 today? Because it was supposed to be a seven. And then like make adjustments from there or or body aches and all that stuff that you you mentioned, it's really, really great and important.

Lis 17:57

Yep. Yeah. I mean, and there's some value, of course, in like the the accessibility of you know, kind of the the out-of-the-box programming that you can buy, you know, it can be a great starting point. But if you are really looking for very focused work toward your goals for you as an individual, having those micro tweaks is super, super important.

Mesocycles Tests And Progress Checks

Matt 18:21

Yes. Yeah. If it's if it's tailored for you, you have a higher chance of success in my mind. And if you're doing a written programming, I'm not gonna say that, or just like a boilerplate programming. I'm not gonna say that you're you're gonna fail or that you won't be successful, but your chances are a little bit lower. Oh, for sure. Overall, yep. You're following somebody else's path. All right. You broke down macro cycle and mesocycle, macro being the one that's like your goal for a year. Yeah. And then meso could be smaller. What's like a typical mesocycle length?

Lis 18:56

We generally live in like the six to eight week cycle, I think, for a lot of things, both individually and in classes, up to 12 weeks. Like, like I I'm thinking maybe this is this is also where some of the lines are blurred a little bit, right? Like I think for I'm thinking indoor programming because I I I literally just wrote most of the the running progression in it. Let's go run. I wrote the, yeah. I wrote the progression kind of getting us to Murph, which is eight weeks, right? Yep. But again, make hay while the sun shines. I've got a cycle of like now uh two weeks from now-ish, you know, now-ish, until probably by the time this podcast comes out, now ish, until you know, early mid-October that we can run because of daylight mostly. And so I've got like checkpoints for my my like eight-ish week cycles, and then one another test at the end, right? So like there's there's several tests to kind of get a pulse check, but there's there's also that pre and that post test. So it's it's a little bit longer, almost not quite a macro cycle, but a a bigger mesocycle. Yeah. Yeah. A super mesocycle. And then, and then you know, for for the individual stuff, I think the the we most of us, I think, live in the like six to eight week range for programming. That's generally what I I prefer to do for my folks, because it gives us enough time to like really get into the movement patterns of that cycle and get really good at them, but not so long that people are bored.

Matt 20:41

Yeah, or that your body's like stops being challenged, yeah, stimulated by it. Yep. Okay, that's awesome. And so we would make sure, like, in like a meso, a mesocycle that we're not going heavy every single day.

Lis 20:57

Yeah.

Matt 20:57

Like we're kind of looking at your you're writing for volume and intensity across the cool.

Lis 21:04

Yeah. And and I mean there's that's the the other thing that's really fun about programming and and is that you know, you can even if you created a really long, like if I were doing a 12-week cycle instead of a six to eight week cycle for an individual client, I can make every day different with this if if we're talking a back squat cycle. Yep. Every day can be different. You're still back squatting, but guess what? You can do different loads, you can do different numbers of reps, you can do different, you can tempo, you can do holds, you can there's you can mess with the rest ratio. There's so many things that can still spur that change that we want, that that that physiologic response to to the the challenge, right? That on paper, if you aren't looking at all the details, it's like, okay, I'm back squatting again. It's like, yeah, but a different.

Strength Rep Ranges And Training Age

Matt 21:54

Yeah, yeah. You have one and a quarter back now. All right. Shooting from the hip here. If somebody wanted to build strength, what would their rep range typically want to be and how heavy should their weight percentages be?

Lis 22:12

Guess what? It depends. Again.

Matt 22:13

Let's go. Let's go.

Lis 22:15

So I think it Depends on what we're training for and it depends on our training history. You know, most of the time, if we're looking for strength andor like hypertrophy or muscle size gains, we're, and I'm I'm I'm schmushing a lot of recommendations together with this simplification, but we're looking in that like five-ish, six-ish rep through like 12, maybe to 15 rep range per set, right? At different loads, etc. That said, if we have somebody who has is coming in here never having trained before, they're a true, you know, strength training novice, I could have them do really low load for 20 reps, and we're still gonna see strength gains because they've never done it before. You know? So like newbies tend to, we talk about training age, right? Like being an infant or toddler in the training age realm, you know, you don't have to do as much. That sounds a little harsh, but you there's there's less hurdle to get you a huge gain. Like I think about our our open that we just did and the juggernaut total that we did, right? We had we had we had a member who PR'd his deadlift by I think he said 140 pounds.

Matt 23:37

Yeah, that's awesome.

Lis 23:39

Are you kidding me? And I knew he was stronger than he was giving himself credit for, right? Shout out, Rowan. But like, but he he showed up here and I don't even know what he lifted because I was out sick, but like he he messaged me later and he's like, I PR'd by like 140 pounds, and I was like, holy smokes, dude. You know, like that it's a whole human. It's it's a whole human, exactly. It's it's it's it, but he also has been training for, I think he he's been in class, he did boot camp and he's been in classes for like six months, maybe. So that makes sense, right? You know, you and I talked about, I'm gonna call you out a little bit on your last cycle. Yeah, yeah. Like when you did your your last strength cycle, you were a little disappointed with like I think it was a five-pound PR or something. And I was like, Matthew, you have been training for like 10 plus more than that years, I bet. Yeah. Probably more like 15-ish years. Yeah. Those that five-pound PR is humongous when you've been training that long. You know what I mean? Like it's it's the the your the juice that you get from the squeeze ratio, it becomes a lot less the longer you've been doing a thing, unfortunately.

Matt 24:52

The gains are not always significant.

Lis 24:56

It's not a plateau, it just gets harder to to get the the outcomes that you want.

Matt 25:01

Growth is slow.

Lis 25:02

It is. Yeah, it gets to that point.

Matt 25:04

1% better. Yeah. Yeah, I needed that realignment because I was like, man, yeah, it's only five pounds. So I was super discouraged. And was like, I'm gonna smack you.

Lis 25:16

Kindly.

PVC Drills Positions And Safer Lifts

Matt 25:18

The kindly substitute. All right, so a question about the programming as well. Sometimes we do drills with an anti-bar and maybe a PVC pipe. Anyone who's done like any of the PVC work in here knows that PVC pipes are devious.

Lis 25:37

Heavier than they appear?

Matt 25:38

Yes.

Lis 25:39

Just like the note on the the rear view mirror, you know, note PVC is heavier than it appears.

Matt 25:45

On each one, we should we should paint like a skull and crossbow.

Lis 25:48

Yes.

Matt 25:48

Death by PVC. But why do we do those type of muscle memory drills?

Lis 25:56

So we should all aspire toward being able to do a movement that we can do with weight unweighted. Now, I'm saying that as somebody who cannot, for the life of me, get into a healthy front rack without some weight. Don't I'm working on it. You know, most many of us are like that, right? Like I have to tuck it under my chin with a PVC. But from a, you know, you know, being able to, there's so many components that go into what I like to say, like expressing what our body can do, right? And one, you know, and this is one of the things that we we worked on with you when you were talking about your knee, like putting you into positions where one, your body can get there, first of all, can we get there, right? Can you recreate it? And that's the joy of the PVC is like if I tell you to do a clean grip lift off, you know, that first pull of our cleans, can you replicate the same version of that without weight over and over and over? And can you hold it there? Yeah, right. That's gonna make your lifts more efficient, it's gonna keep you safer doing it, especially once you get weight on the bar. Yep. So, so one, can we access those positions? Two, can we actively live in them? And it's not just, you know, I'm thinking for my hypermobile friends, can you just like, yeah, you can dump into the bottom of a squat, but like, are you relying on your tissues to hold you there or are you active in that position? And then, you know, last but not least, can you control it under load and or velocity? You know, which a lot of the dynamic movements we do in here require both of those things. And so if we can't get there reliably with a PVC pipe, are we able to safely do it with weight? Yeah. Sometimes weight makes it a little bit easier for us to actually learn what the pattern's supposed to look like. Yeah. I like the weight gives us feedback, right? But, and so I like to use a little bit of weight, especially when teaching new movements to new folks, because it gives them the like, oh, gravity makes me do it this way that and that's the natural way that my body should move.

Matt 28:04

I find it helpful and clean.

Lis 28:06

Yes.

Matt 28:07

Um, because then they're not reverse curling the bar away.

Lis 28:11

Yep. And I I find it especially helpful with like any shoulder to overhead, like push jerk and push press. Yeah, too, yeah. Because like people want to strict press the heck out of it, right? Yeah. And and it's like, nah, use your legs, my dude. Yep. And once you feel, once you feel that bounce, then you start to press, right? You know, like let your legs do as much as they can, you know.

Matt 28:31

So funny if you think because like strict press, you know, your your legs are being used to glue you to the ground. Yeah, like, you know, activated in that sense, but you don't dip. But then the moment it goes to push press or push jerk, yeah, it's like, oh no, use your legs. Use yeah, use those things.

Lis 28:46

Yep. So I I mean, I think there's there's a number of values in doing the super high, like high volume, but like repeated efforts with PVCs in terms of positioning or just learning the movement pattern. Because if you can do a lot of things, if you can do it with a PVC well, when you get weight, it's gonna be so much easier.

Matt 29:09

Yeah, yeah.

Lis 29:10

Yeah, which is a little counterintuitive, but it it's just how it works.

Matt 29:13

It's the foundation.

Lis 29:14

Yeah. Yeah.

Matt 29:16

Or to use the name of the pocket, it's the design.

Lis 29:18

Yeah. It's the design.

Closing Thoughts And Next Steps

Matt 29:21

All right, cool. Well, I think I think we're in a good place with the the I mean, there's so many other things we could talk about.

Lis 29:28

Like, yeah.

Matt 29:29

I'm sure you could go on for like a day with like energy pathways and stuff like that. But I think well and like how to put things together and like yeah. I think for the bite size of uh this episode, I think I think we're good.

Lis 29:43

Cool. Yeah. I mean, if if uh if our listener is is pleased with that answer, we can go into some details in another episode for sure. Yeah, let us know. Yeah, let us know, listener.

Matt 29:51

Follow up, yes. Use use the the link in the episode description that says send us a question and and we want to hear from you.

Lis 29:59

Yeah.

Matt 29:59

Let's get some more questions like this. This was a really good one.

Lis 30:01

Yeah, I'm happy to keep nerding out about all this stuff. Yeah, heck yeah.

Unstoppable Challenge For The Week

Matt 30:05

But all right, cool. So unstoppable challenge. What what do you think, Liz, people should do for next week? What's their challenge?

Lis 30:14

Ooh. I think a good goal for everybody, myself included, is the next time do this one time a day, at least. Once a day.

Matt 30:29

Like it's doable.

Lis 30:30

Yep. If you see yourself picking up your phone to Doom Scroll, put your damn phone down. Put your dang phone down and walk for five minutes.

Matt 30:44

Yeah.

Lis 30:45

Like or do something else for five minutes that doesn't include looking at your phone.

Matt 30:50

Push ups go. I'm just kidding.

Lis 30:52

Burpees. Five is a burpees. Something. Literally something.

Matt 30:58

I like it.

Lis 30:58

Yeah.

Matt 30:59

I like it. And let us know how it goes.

Lis 31:00

Yeah.

Matt 31:01

Yeah. See us in the gym, let us know. But that's it. So until next time, be well. Be unstoppable.