Episode 46 Spring ahead with exercise

This episode features Carey, a personal trainer at Infinity discussing the importance of strength training, hormonal health, and proper recovery for women, especially during menopause. Learn practical tips on how to start, stay motivated, and optimize your fitness and health as you age. This engaging conversation explores the importance of strength training, proper exercise techniques, and mindset shifts for women navigating menopause. Experts share practical tips, mental models, and inspiring stories to empower women to prioritize their health and well-being at every stage of life.

Disclaimer: This is general information and education. This is not therapeutic or medical advice. 

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Transcript

SPEAKER_02 0:01

Hi everyone and welcome to Take a Pause with MetaPals, where we will talk about the pause and all of her glory and not so glory, but the conversation will always be honest, real, and a little bit funny. Uh today I am joined with my partners in menopause, uh Debbie and Raquel. Hi girls. Hello. Hello. Um, and they have um been working out, and uh this whole podcast is going to be all about how women in menopause have to work out. Yes, yes, it's true, it has to happen. You can curse through it if you choose, like I do, but as long as you do it. A lot of that. And yeah. And our guest today, yeah. Our guest today is Carrie, who is a personal trainer from Infinity Fitness in Reno. So I'm so glad to finally see you and meet you because the girls have always said how great Infinity Fitness is, and I'm just a little jelly here on the um East Coast. I don't have any. Maybe that will actually she'll be here in March. So we're looking for we're gonna bring her to a class. Yeah. Yes, there we go. I mean, I could run behind the Amish buggy, but that's not really gonna get me anywhere. So it's true. Yeah. So I'd like to say welcome to Carrie. And how about if you tell us a little bit about yourself? And we always ask every guest to tell us their journey. So welcome, Carrie.

SPEAKER_01 1:33

Thank you. Um, I'm Carrie, and I uh I've actually only been actually personal training for four years. I've been in the industry for 20 years, though. I uh originally started as a massage therapist. I'm still practicing massage. Um, I started teaching massage therapy about 15 years ago, and that's how I got into kinesiology and body movement. And during COVID, I've always wanted to get into personal training, but it was like never the time. And COVID, I kind of just went for it and never looked back. Um but I was teaching personal trainers 10 years ago and have always been really interested in it. Um one of my main things was I've been would work with the same client with massage for five, six years, and they'd always come in with the same shoulder thing. They'd leave feeling better, they'd come back, it's back. And in my head, the more I learned about the body, I was like, you have to get that tissue under stress. Like we have to get, you have to be full range of motion, you have to get lift some weights, those kind of things. And and that's when I was like, I'm just gonna get into personal training um and make it kind of a well-rounded thing.

SPEAKER_05 2:42

Um but genuinely explains a lot of questions I had because you're so good. We take her Wednes Monday, Wednesday, and Friday class at noon, and you're just so good about explaining like cortisol and how your body resets and things like I've always appreciated that about your teachings because to me, those are the like trigger words I look for, like, oh my god, if I do this, I'm gonna spin out. I don't want to do that.

SPEAKER_01 3:06

Yeah. And that I come from a background of teaching, and that's my training philosophy also is to have uh not give like kick asses, is to teach people how to kick their own ass, but comfortably, you know? So I mean that's I originally got a feeling uncomfortable?

SPEAKER_05 3:24

I don't know. I literally take it.

SPEAKER_01 3:26

I got a sore hip right here. Committing to being uncomfortable for a little bit, I suppose. Correct.

SPEAKER_05 3:31

That would be yes, that's where I'm gonna mind change.

SPEAKER_01 3:34

Yeah. But that was the thing. I was just like, why, why don't people like working out? Like, how do you what's that missing link? And one of the things that I think is that we don't know a lot about our own bodies. I mean, this is even with menopause, you know, you guys started this podcast to talk about it, which is awesome. I like, I love that. I more and more women need to talk about like what's happening with our bodies and be comfortable with it. And it's the same thing, like movement. We don't know like what the joints are doing under our skin and muscles, you know. And the more you can actually relay that to uh a large group of people, I think that that's where they get like that that love for it and go, oh my gosh, okay, I feel the muscles that should be working, that kind of stuff, rather than blindly going in and unsure about what they're doing. They get injured and that's it.

SPEAKER_05 4:21

And it also equips you when you go in and talk to your practitioner because you're able to say, like, oh, this frozen shoulder, or you know, you kind of learn more of the physiology of your body. You know what I mean? Like that's I think that's huge.

SPEAKER_01 4:33

Totally. I mean, it's the exact it's totally the exact same thing as you guys. Like you're you're like, oh, I'm going through these symptoms, what's going on? I have to learn about it so I actually know. We should be learning about our bodies in grade school, and we don't. We learn how to balance a checkbook instead or whatever they're doing now.

SPEAKER_02 4:49

Yeah. Or they're not even doing that. They're not even doing that now. It's it's it's so funny. My kids never they'll get they don't get receipts, they don't get any, and I'm like, don't you want to put that in your checkbook? I balance my and they're like, No, we don't even have a checkbook, mom. And I was like, oh my God, I can't. But what you were saying though, about like the shoulders and everything, that's so poignant because I have had two injured shoulders, you know, per se. Because how you work out in your 20s, like I would do aerobics or high intensity, and you know, and I was like, I can still do that, right? Because you gotta shed the weight. No, what I'm saying is two injections in your shoulders later. Uh and who knew that frozen shoulder was something from menopause? Like my shoulder is the farthest thing from like the Vijay J. So I'm like, how is that even correlate with what's going on? But when I realized that I was like, oh my God, my shoulders really continue to take a hit. And, you know, just continuing to like injure them and then rehab and then do all the exercises and then start back to square one, lifting these smaller weights. It's like it's great that you continue, but it's like demoralizing because you're like, oh my God, I was up to like 20 pounders, and now like with rehab, now you're back down to like the eight and ten type of thing. And I think you know, women sometimes I can just say for myself, you get like, oh well, here we go again. But you have to keep doing it.

SPEAKER_04 6:22

I I do realize Mary, you were talking about the 20 pounders, and and I know that I always thought you could start with the little baby ones, and I was happy doing the two-pounders, and I thought I was rocking it. And then, you know, um, I'm gonna call out Joe, my guy. He's like, hey man, you should be listing 10 20s. I'm like, I can't even lift a four-pound. And so I was working out with with Raquel, we were starting, and I'm like, okay. So Joe literally got me two 10 pounds, and I'm like, I'm not touching that. So then all of a sudden I'm like, oh Joe, I can do 10. And so then I started the class and I said, guess what? Like, I I can do a 15 in the 20 goes, oh my gosh. I guess he's so he's so happy because he he keeps telling me it's about the weights, it's about the weights, and you have to push it, you have to push it. And I'm like, I don't want to push it, I don't want to hurt myself. But I'm finding out that the more I push it, the more the stronger we're getting. And also you don't have to, like the other day, this is a good where I I tried to lift the twenties and I'm like, I couldn't even lift them. So I went to a 10, and that was, and you know, Carrie came over and said you have the you have perfect form. And then I went to 15, and I I'm working on the 15, but I feel like you need to have somebody who knows what they're talking about and to know how you even lift it, how you hold it, how your wrists are. And that's why I think injuries happen, because we're like, Oh, I'm gonna get in shape and I'm gonna go to the gym, and you just go in and you start doing everything, and then you get hurt, and then you're done for six months. So I think it's really important that we having a trainer or going to a place like Infinity where somebody can assess you and say, Hey, this is where you started, which we did. We're in a six-week challenge, and um, I don't know what we would do without it. I really feel like the camaraderie, uh what's that word? Come the camaraderie. Camaraderie that we have. You know, you meet new friends and you get challenged by the other women in there, and everybody supports you and you know, hey, if you're crawling on the ground, I mean I literally have to. If we do a lot of crawling. Do a lot of crawling. But the point is we're not giving up. And and and then, you know, so I and then the whole belly fat thing. Can you like, is there yeah, how do we work on the belly fat? Right?

SPEAKER_05 8:35

Like, I know it's normal, but I think it's common, but from what I understand, it it's tied to cortisol and insulin.

SPEAKER_01 8:42

Yeah. But yeah, and it's just can't body just do that. I mean, like, fix that. I'm just a personal trainer, but you d there's I mean, you can only do so much, you know, because I mean, with if with if you're gonna talk about cortisol, that's your stress hormone, it gets a lot of bad rap. It's kind of it's really villainized in the world of everything. Um but it really is a very important hormone. It's our survival hormone. Um But what like you have we look at stress as like this really bad thing, but really we just need to learn how to deal with stress. And as you start to go into perimenopause and menopause, your estrogen drops and your hor your cortisol is no longer being uh dampened down or buffered by the um makes sense by cortisol. So estrogen comes in and dampens that well now it starts to go away and your body, like you have to find other ways to deal with that. So, you know, like if you talk about like Mare, when you were younger, you did like HIIT classes and a bunch of cardio and stuff, and that's stressful, which is a good thing, but you had your body, your hormones coming in, right? Like your estro your uh cortisol was coming in and then your estrogen was like, hey, I'm gonna dampen that. Now there's the estrogen is little to none. Not well, not none, but yeah, some of us none. She's yeah. But you know, so the cooking of vacation. Yeah, so your stress levels are staying longer, they're lasting longer. And so now it's up to you to help your body with that. Like you can't just rely on your hormones, like you have to do it as well. Um, and you have to step in. And that's where I think a lot of women get lost and get really they don't understand like why the things they're doing in the gym aren't working, and you have to switch it. And really, strength training is huge. Strength training is huge for all populations, no matter what the age is. Um, but specifically women in their 30s, 40s, 60s, and beyond.

SPEAKER_05 10:40

Um what I'm hearing is stop punishing our bodies and stabilizing strength training, protein, sleep, nervous system regulation, all those things are what we need to practice. I is what I'm hearing.

SPEAKER_01 10:53

Yeah. And like going back to what Deb was saying, you know, like getting proper instruction is huge. And some people look at personal training and that kind of stuff as like, oh, that's really expensive. That's like you have to look at it as an investment. It's an investment in your body. You're in your body for one time and you want to be comfortable in your body for as long as you can. Yes. If you would go out and buy a car and invest in that or do whatever investments you're doing, why are you not investing in your body? Also, like that should be number one. Because you can't comfortably drive the car if you're not comfortable in your own body.

SPEAKER_04 11:24

So like it in and out of the car, you're not driving the car.

SPEAKER_01 11:27

Exactly.

SPEAKER_04 11:28

I think it's you were talking about your body. Is there like so when when you're working out, is there a time where you what you want to eat or what you want to take? Or I started taking those um, what's the gummies I take, Raquel? The the one. Oh, creatine. Creatine. And loads of creatine. So but with the creatine, I I was only taking them right before I worked out. And only the days I worked out. And then I think I I was um stop here, but you can't say anything around her.

SPEAKER_01 12:00

Anything we know why you hit the kettlebell in your face now.

SPEAKER_05 12:05

I've had so many sarcastic things to say, and I'm just like, zip it, zip it. That's why I keep tea, so I just zip my mouth.

SPEAKER_04 12:12

Yeah. No, but I mean I think and you know, like having coconut water or hydrating. So what what are some of the most important things that women need to know, vitamin-wise, health-wise, as you're ever as as you're starting a workout routine, instead of just like we did, just went into it and we took all these supplements and we didn't even know what we were taking. So talking to a trainer, you know, what would you say to somebody that's in their 60s saying, you know, I haven't worked out in five years and and you know, I'm I I got it, I I want to live a long time. I want to lift those suitcases when I travel. What would you say to somebody in that age group?

SPEAKER_01 12:46

Um, I would say to one consistency is the most important thing that you can build in the gym. Um, so plan something around where you can show up to the gym every like three days a week, four days a week, whatever you're doing, and stick to that. No matter like you don't have to come in and go like a hundred percent every time. Just walking in the door and being there three days a week, four days a week is the most important thing. Eventually that comes with it because training isn't linear, right? We always think when we start at the bottom, we have to just slowly come up. We're gonna do this, just like our hormones, right? So that's number one. And number two, you want to work with what you already have. Don't worry about the supplements and everything. What like if you're coming like right from just the couch, basically, and walking into a gym, there's so many things you can work with right there, which is sleep, is number one. Yeah, and rest. And you know, in your 60s, obviously you have those higher cortisol levels that are um that you need to work with now outside of your body and stuff because your hormones aren't doing it for you anymore, or they're not doing the best job anymore. Um, and so like just getting used to figuring out like what your stress levels are and keeping them managed. That's huge. And sleep is huge and nutrition is huge. Just getting proper protein. I mean, people go crazy over protein. I tell clients to just challenge themselves to one, track their protein, keep their their nutrition the same. Like don't go and just learn how to track your protein and keep track of it for three weeks. No matter what you're doing, don't worry about the numbers, just get used to that. And then after three weeks, do another three weeks of trying to get at least a hundred grams. I get that maybe you're you weigh 160, whatever. It doesn't matter, just try to get 100 grams because that's like that's the most challenging thing is tracking and then trying to get the hundred. Once you get the hundred for the three weeks, that's when you could start peppering in more and eventually gets to your body weight. Cause we try to say whatever you weigh for every gram for every pound you weigh is a that's how much you want in protein.

SPEAKER_06 14:49

Yeah.

SPEAKER_01 14:50

Um, but that's insane to tell a 60-year-old, oh, okay, so you weigh 135 pounds, you're gonna get 135 pounds per or 135 grams of protein and sleep and you all know.

SPEAKER_05 15:02

Like it's so difficult, right? Well, especially if you're lactose intolerant.

SPEAKER_02 15:06

Yeah, but I can I can tell you, I um so I've been on this journey of the protein and the fiber and everything and tracking the you know, and it is like once you start doing it, like I'm like, oh my god, I didn't put in what I ate today, you know, like just to track it. And but getting the protein, because what happens, at least with me, and I I know other women that are in the same thing, you gain weight, right? So you decrease all of your calories. Like I was down to like a salad with maybe like a sprinkling of chicken on it, just because I'm like, well, that's what I did in my 20s. I would just eat a salad and have a slim fest, and you'd be, you know, in that little mini skirt. And now you you still were like weight gaining, and then they were telling me, Oh, you have to eat more protein. When I made that switch, and it's a lot, I mean, I take like chicken to lunch and I have it at dinner, and I have like with my fiber with the chia seed puddings and like protein shakes and protein bars and nuts. Cottage cheese, cottage cheese and yogurt, yogurt stuff like that that you don't even and you look at how many, I now look at how much protein is in something before I eat. I've gotten to that. Like and you keep like a mental note, and I'm still like, well, I'm not reaching it like at a hundred, but I'm I'm getting into the nineties. I'm getting, you know, consistently into the nineties, sometimes going over to like 105. But like when you do that, it it really you have to incorporate it as a lifestyle because if not, it's overwhelming to I was like, I have to eat so many calories. What? But then you realize that's what switches it. You eat more protein and fiber, more calories, and the weight comes off with working out and everything. But then it's just it's that shift. And when I tell people this at work, they're like, oh, I don't, I don't want to eat. And I was like, no, no, you need to eat more to lose the weight with protein and like, I mean, you know, you're not eating like a Taco Bell. You know, that's not gonna do it. But I do sometimes.

SPEAKER_05 17:12

But you do realize we have to go work out with Carrie after Taco Bell right out.

SPEAKER_04 17:20

I get that class, Debbie.

SPEAKER_01 17:21

But did you come to the gym? I don't care.

SPEAKER_04 17:23

Okay, yeah. So we, you know, we were talking about you know the hormones of the stress and the belly fat. I feel like, and Carrie stopped me. I came in, I go, geez, we've been working out for almost three weeks, and I'm gaining weight. What the heck? And I'm so frustrated. And she's like, stop. You don't need to weigh yourself every day. Your muscle weighs more. So explain how do, as women or men, how do we psychologically train our brain to say, Oh, I don't want to eat anything. I want to weigh, I want to weigh 130 pounds for the rest of my life. Well, I can't even get there. Now I actually gain five pounds since I've been working out. Yeah. I'm way over the 130, by the way.

SPEAKER_01 18:04

Maybe the 145. Um, you know, I always tell people, unless they're like training for like a physique show, you do not need to be looking at the scale. Like the those numbers will, those are the things that are gonna tank your progress. Because if you if you've been feeling really good and you're like, okay, here it goes. I'm gonna I'm weighing myself, I'm gonna be down. I know. And you get on and you're uh two pounds heavier, then I'm mad. And then you're like, fuck, fuck this. I'm not doing, you know, and then you just throw it all up every time. Yeah I always tell people get yeah, yeah. I got a whole stack of them. Yep. Get away from the the um the scale. Um after like six months, then you can maybe start doing that. But honestly, I I don't remember the last time I weighed myself. Oh, I weighed myself in here because there was the scale just sitting here, but I have not, I don't care about that. It's I think it is a it's a mind shift, a mindset shift though, and it's really hard to shift out of, especially if we grew up thinking like this is how much you're supposed to weigh, this is what you're supposed to look like. Um and I tell people just always check in with yourself with how you're feeling. Do you feel stronger? Like that's with your guys' like your six-week challenge, you know. I um we were, you guys want to do the weighing and everything. And I'm like, no, I want to see how many, how many squats they can do, how many hip thrusts they can do, how many push-ups. And then in six weeks, I want to do that because like the scale does, I mean, the scale doesn't lie, but it does lie because there's so many other things that go into how much you weigh and not just fat loss, muscle gain, those things like you could be retaining water if you're full inflamed, which happens in paramenopause and menopause, full body inflammation. Depending on, you know, and when you're coming to the gym three, four days a week in a six-week period, that's a lot of stress, you know. So you have to number one, you have to figure out how to dial down that stress and recover well, because again, you don't have your hormones helping you now as much. You have to do it. So that's that's a big thing, is just check in with yourself on how you feel. And if you're like, I feel tired today, just say that's okay. Go in, give it your all, come home, you know, come home, recover. It's like that recovery is like huge um the older you get.

SPEAKER_02 20:22

Now, when you say recovery, do you have any, like Debbie had mentioned earlier about supplements? Do you have any like pre and post workout um like drinks or supplements or like anything like that to help with um the muscle or fatigue or um soreness or anything like that or recovery, like a re a good recovery something?

SPEAKER_01 20:47

You know, I I don't. I ch just tell people to rest and sleep. Um movement like yoga, that kind of thing. That's huge. There's so many people like that will spend so much money on all these supplements and everything, and you're like, are you sleeping eight hours a night, like all every seven days a week for six months? Like, do you how seriously do you take your sleep and rest? And if most people can't, you know, especially the older you get with like waking up in the middle of the night, that kind of stuff, like uh you don't need all those things if you're getting proper sleep. There's a lot of like illnesses and things that we that come at us because we're not sleeping, like we're not sleeping well. If you prioritize sleep and rest, that's huge. And we're just such such busy creatures, you know, but saying no more, those kind of things, like you you have to prioritize that and you don't need any of those supplements. Um, one thing that I have these guys do in class is, you know, our nervous system, which going back to cortisol, when you go into the gym, it's a stressful situation. Like you guys looking at the whiteboard, you immediately grasp it.

SPEAKER_05 21:52

I have no idea. I'm already thinking about it now while we're talking.

SPEAKER_01 21:55

Yeah, so you get in that like fight or flight because you have like your central nervous system, your brain. And then you have your peripheral nervous system, your spinal cord, but everything outside of that. So you have your fight or flight and your rest and digest. But your sympathetic, which is your sympathetic nervous system, that's where cortisol lives, adrenaline and cortisol. And then your parasympathetic is the rest and digest. When you go into the gym, you go into your sympathetic, which is a good thing, you know, because that allows you to get blood flow to your tissues and give get a good workout, all those things. But eventually you're gonna have to come down from that. And I have these guys just for two minutes, you'll lay on your back and put your feet up, and that drops you into your parasympathetic very quickly rather than just speed walking out the door.

SPEAKER_02 22:39

Yeah.

SPEAKER_01 22:39

Um, that's huge. Just taking the minute or two of dropping back down into that parasympathetic before you get in your car is gigantic because especially the older you get, you don't have those hormones coming in.

SPEAKER_00 22:51

Yeah.

SPEAKER_01 22:52

So you have to do it. And so that's one of the things that you can do for that. So rest and then take that time for a cool down and take the time for a warm up too. So you have slow ramp up, ramp, do your stress, and then ramp down.

SPEAKER_05 23:07

Yeah. And that is huge too, because I well, I for me, I wear my aura ring and I can see how you know I try to track it because I sleep is a non-negotiable for me. So in order to get my sleep back on track, I I ended up getting this aura ring from a friend of mine. And so it helps track so many things, and I'm able to manage that so much more for me. But I'm curious, do you see autoimmune flares like increase with women or for like overtraining or like as they enter perimenopause? I know for me it was a huge thing that I didn't even realize I had autoimmune disease till perimenopause came on, and then I ended up like practically dying. I lost all my hair, my muscles atrophied, all of it. So it was really a difficult transition for me. And so coming back to the gym was A, like I was gonna do it no matter what. Like that was my goal. But B, like it's it's been more difficult for me. There's I was like days that like when I was talking about TRX, where we're trying to do these, and I'm like, oh my god, my arms just want to give out. I want to fall fall fall on my face. But you know, it's not from like seriously, not from lack of effort or trying. It's just and then I, you know, but I also want to shift my mindset to not be like, oh, it's because you're weak or you had gone through this or whatever. I I want to be able to challenge myself to get stronger. So that's my that's my question.

SPEAKER_01 24:23

Yeah. Well, the so the autoimmune stuff, I mean, that's you're if you have an autoimmune disorder, you have to again like manage your stress levels. If your stress comes up, then your autoimmune will try. And the autoimmune is nobody actually knows, you know, about like what, but one thing that's measurable is high stress, then the autoimmune pops up. Um, and you want to find that happy medium of training where you stress, but then you recover. So you want like a healthy stress level, but then you have a solid recovery. And that's where the strength training comes in because you're stressed for those those reps and then you rest. So you bring yourself down. So, really, there's so many other things that are happening in the gym than just you lifting weights with your friends, you know, like you're training yourself to push hard, but then recover before you get back into that next set. Um, that's huge. Cause then we're keep you're training your nervous system and you're helping your body bring itself back down because those hormones aren't there to bring it down anymore. Well, there's I still I want to know be clear that I know that there's still estrogen in your body, but it's not working the same way. Right, right, right. That makes sense. And uh that's like it's so with the autoimmune thing, like with uh and really anybody, the HIT classes, really high intensity stuff, that's okay a short period of time. And then you have to recover, though. True HIT classes, like I've never been to a true high-intensity interval training, and that's supposed to be your hardest that you possibly can for like 15 seconds and then you recover. And really HIT classes just means you go in and die for 45 minutes and then you walk out, go, I just like I was fighting for my life that whole time.

unknown 26:04

Yeah.

SPEAKER_01 26:04

And so with train with way, is that good for you though? Is that good? It's to a like sometimes, yeah. It's it's good if you're if you're have that proper recovery. And so, like, you know, if you're not trained, you're you're one, like you might just push yourself for 15 seconds and then you're done, you know, and then you're not going another 15 seconds. Maybe in a week or two, you might do another 15 seconds. You're not gonna do 45 minutes of that.

SPEAKER_05 26:26

I don't heck no.

SPEAKER_01 26:28

No, yeah. But it's all about that recovery. Like you have to, you can stress yourself, but not for long periods of time. You have to drop down and recover. And that's the resting is where it's at.

SPEAKER_04 26:39

So, you know, we we've been talking about the lifting weights and strength, but I've noticed that um at when at Infinity, for the first two weeks, even before our challenge, we were trying to take every class there was to see which, you know, what would help us. And I feel like um Georgia won't mind. My cousin Georgia's taking the few, and the weight to for her to go right into trying to do the weights has been really difficult. So, what would you suggest? You know, like at Infinity, you can do the yoga, you could do Pilates at what uh Lagree. Lagree. We had no, like we jumped into the heavy class not even realizing it. So, you know, can you are there certain things that you can like ease your way into it so you're not like all of a sudden like us going to five classes, six classes a week? And it did help us get a lot motivated, but I feel like I'm doing better now that I'm not doing six days a week. I my body wasn't getting enough rest. But what would be a good choice to sign up for? Like if if you want to try something like in any gym, your gym, any fitness place, what what would you suggest when you're first starting out to to do?

SPEAKER_01 27:44

Um, really like so. If you think about like if there's ever a machine involved, that's the easiest thing to start with because the machine locks you into the movement from start to finish. It guides you, right? So anytime there's a machine, if you walk into like a fitness for 10 or 24-hour fitness or whatever, just go to the machines. They have instructions and the machine will guide you from start to finish. It basically spots you the whole time. Um, and just get used to that. Um, here at Infinity, I would say uh Pilates or Ligree is great because those are machines. Um, and then anything off machines. So yoga, I in my opinion, is a step up because you're off a machine, you're holding your body in space on its own. Um, and or like a matte Pilates is a lot harder because you don't have the machine. It's up to you to to um transition from one thing to another with your body strength. And then after that, you can go into the gym. Um, I I've only been at Infinity here since December. And one of my main things coming in, they've traditionally been a Ligree and Pilates studio. And I, in the next six months to a year, want to make it centralized around the functional training. And then the recovery is Pilates, Ligree Yoga. So you your your main dish is strength training, and then you you use those other classes for recovery in between your strength training days. And everybody should train like that, whether you're 10 years old or 90 years old.

SPEAKER_05 29:14

Yeah, that's a really good point, actually. It is because you can't really bully your body into it, you know?

SPEAKER_01 29:20

No, yeah. And people get, well, you know, like because if they'll go into a Pilates class and they'll start doing Pilates five days a week, they feel so much better. I think that's great. Do anything that makes you feel good, but you also have to build muscle. You have to continue your body building bone. And the only way you could do that is stressing with strength training. Um, your muscle is your currency. Like you are only as rich as how much muscle you have, like truly, because that's what's going to keep you on earth longer. Think of like you're standing in space, you have gravity pulling you down always, right? Right. When you're born, you're working against gravity to stand up and learn how to walk and everything. And then once you've once you're there, it's up to you to fight against gravity pulling you down. And as you get older, it starts to pull you down more and more, right? And so you have to fight against that by strength training. And you have to build muscle, you have to build bone density.

SPEAKER_05 30:09

Yeah. Well, yeah, because especially as you enter menopause or perimenopause, osteoporosis is a huge issue that we have to combat. We have to get in front of that to keep your bones strong. I don't want to fall and break a hip at no 55. I mean, and Mary, you work in OR, you can talk to that. Like that's just an ugly scenario.

SPEAKER_02 30:26

It is. And and the women that are coming in for their uh hips and everything are, you know, some of them are yes, like in the 90s, but the majority are like the 61-year-olds, like the 60, 61. And you see that, and I always think, like, oh my gosh, like this is something that is very near and dear since, you know, I'm 58. And I was like, like I look at the run I was like, oh, 61. Oh, there's a 61-year-old. Oh my gosh, you know, like it gets me to the point that yes, strength training is very important because, you know, you do want to continue to get up out of that chair and everything. And you don't want to fall. Like so many times I hear women say, Oh, I, you know, fell from standing. And I'm always like, Were you drinking? What happened? You know, and then I repeat my first question. You weren't, they're not. I mean, they're they're just really not. They just get a little, you know, dizzy or they're they get a little vertigo and they just are standing and then they are on the ground and they broke their hip. And it's yeah.

SPEAKER_04 31:29

And I also feel like as women, we're multitasking, well, men too, but as women, we're always thinking, what's next? What's next? Then you have your your cell phone, so you're looking at your phone and you're not being distracted. And the times that I have, like I walking up a curve and I broke my hand. I played pickleball for the first time and I broke a shoulder. And that's really what made me like I'm like, whoa my gosh, I'm finally, you know, I was 66 when I 65, 66 when I played my tried. It didn't even play a game. It was the first six minutes on the pickleball court, and I ran into a I'm not laughing at you, Doug. I'm laughing. No, it was that because I know the back story. It was in Florida. Ask Linda. It's her fault. I blame her anyway. Oh my gosh. But the point, the point is, I I was like, I had never broke a bone ever. And I'm thinking, and and I already knew that my bone, I've had the testing, and they said, Oh, take your calcium. I hate cal I didn't want to do I didn't want melt. So I really thought I I don't have to worry. Even though my numbers were bad, I'm like, I I'm good. Like, I can do anything. And then I started injuring myself. And that's when Joe said, Deb, you have to lift weights. Yeah. You have to eat right. You've got to sleep. And I'm like, and then I'm like, wait a minute, if I want to travel, like I I don't want to have him having a I don't want a wheelchair, I don't want a cane. He's like, You you gotta be healthy for me. And it was just like for me, it was a wake-up call. Like, I I I don't want to be that one that has always breaking a bone, or maybe and even my boys who are in their mid thirties, like, mom, I'm really worried about you. You keep falling. Why are you not working out with weights? Yeah, it's a non-negotiable. It is. It is it is a non-negotiable. But when you're telling somebody who already is feeling her joints ache and you're like, uh, I mean, uh you have to be careful when you start. You know, but again, that's why it's important to have a trainer or be in a gym or a studio where somebody can at least watch you, or you can ask a question, or am I holding it right? And yes, I like with Linda, she has one of her shoulders is bad, and so you're always giving her alternative moves to do, and she can't do the one. And I think that's what's really important is to know your body and to tell your trainer, hey, I and usually people will say, Do you have any injuries? Anybody sore anywhere? So that you could say, Hey, yeah, I have a bad back, or I have this, so you can help us get our strength back. Totally.

SPEAKER_02 33:54

What would you say, Carrie, is the like the three main things that every woman should do? Like, is it squats? Do you need to please? If you say burpees, I'm gonna just cry right now. I'm not gonna tell me that I have to do burpees to I I will I you will see a grand woman cry.

SPEAKER_04 34:13

But I am fine with squats. No, you should not have even told her that because we have class later. Yeah. Don't even put that in. I'm gonna give you the look.

SPEAKER_01 34:21

Luckily for you guys, I don't believe in burpees. I believe in all the pieces, all the pieces to a burpee, but not putting them all together. It's too advanced and insane. I hate them.

SPEAKER_02 34:31

Oh gosh, me too.

SPEAKER_01 34:33

I tell people, I'm like, if I'm in a class and somebody tells you to do burpees, I'll walk out of the class.

SPEAKER_02 34:38

I'm with you. It's solidarity. Yeah. But you know, you you do them, and I was like, oh my God, you are trying to hold everything like together. And it's just at that point, I think like you could really injure yourself because you're not really having uniform. Yeah.

SPEAKER_01 34:54

It's wildly advanced.

SPEAKER_02 34:56

So I as like for me, so like squats or like wall squats, like what are like what are your three go-tos?

SPEAKER_01 35:06

Um, I have six go-tos, but if I had to if I had to like three.

SPEAKER_02 35:11

We'll take six. Pick six.

SPEAKER_01 35:13

I'll I'll pick three first and I'll tell you, I'll expand from that. Okay. Number one is your your core. So any core move. And I always say core is different than abs. Your core is anything. If you peeled your arms and legs off your body, that's your core. So your neck, your glutes, any of your leg muscles that are attached to your your uh pelvis, that's your core. 360 degrees.

SPEAKER_02 35:36

For women, we need balance as we age. Yeah.

SPEAKER_01 35:39

Yeah. And your core is resisting movement of your spine. So creating that tension and that pressure is huge because you don't you want your spine moving to a point, but you want it stabilized and you want it supported. And the way you do that is through muscle tissue. So core is number one. Anything like side planks, planks, um hip thrusts are really good, or um glute bridges where you lay on your back and just push your butt up to the wall. I mean up to the ceiling. That's huge. Um, and then I would say upper body and lower body. So the because I always train full body. I don't believe in just hitting like working on one area and that's it. It's you we're a full system. Um and so I would you have different patterns. Um, you have a squat pattern, which is your so I'm gonna go through my six now.

unknown 36:26

Yeah.

SPEAKER_01 36:26

You have the squat pattern, so it's a knee dominant pattern. Anytime your knees are moving up and down, that's squatting. Then you have a hinge pattern, which is hip dominant, and that's when you do the hip thrusts or the RDLs where you just keep your torso uh solid and you fold over, but that's all hip dominant movement. That's huge. That's not a normal movement for us, but it's a very important movement for us to perfect.

SPEAKER_02 36:50

Yeah.

SPEAKER_01 36:51

Um the lunge is great. Any single leg thing, whether it's side to side, rotating, forward and back. So squat hinge lunge, and then you have a pushing motion, any pushing, um, whether it's push-ups, push-ups are huge because you're holding a plank, so you have that core and you're doing the push. Um, pulling, pulling is huge because that's going to get into your back. Um, and then rotation. And that's where you have that actual movement of the spine, but you're actually rotating through your rib cage, getting that rib cage rotation and not your low back. So you're still stabilizing your low back, but rotating through your rib cage. So squat hinge, lunge, push, pull, and it's a rotation, but it's a carry, which means loaded, any sort of locomotion, like farmer carries, um, walking is really good too. Any sort of core move, that's huge. So that's what I base my training and programming around. Um, I don't ever do specific like accessory stuff, like just bicep curls or just you know, tricep extensions. It has to be a compound movement, so full body. And that's where the squat, hinge, lunge, push, pull, carry come in. So if somebody's like, I want to train my biceps, I'm like, great, we're gonna do a bunch of rowing. We're not gonna be doing any sort of bicep curl. I'm gonna, and we're gonna do pull-ups eventually, that kind of stuff. I would anytime it's full body, you get the most bang for your buck.

SPEAKER_05 38:11

It really connects a lot of dots for me on like what we are doing. I mean, I hear you saying it in court or while we're in training. But it like at the time, I'm like, oh yeah, yeah, yeah, okay. But it this actually connects a lot of like the reasoning to me. So like I really appreciate that because then I can wrap my mind around what the hell I'm doing, and like then I'm like, stop whining and push yourself a little bit further, Raquel.

SPEAKER_01 38:33

Yeah. Yeah, it's all it's all full body, and then there's an emphasis on that must that specific muscle group.

SPEAKER_04 38:41

Yeah. Okay, well, I know.

SPEAKER_01 38:42

That's what everybody should be doing.

SPEAKER_04 38:44

I have another question for you. So if a woman in menopause could change three things about her workout starting today or tomorrow, what would you tell her to do? Three things to change about her workout during menopause.

SPEAKER_01 39:00

Um, one to force yourself to rest 60 to 90 seconds in between sets. Whether you like it or not.

SPEAKER_04 39:11

You get mad at me, Raquel. She goes, we're still on break.

SPEAKER_05 39:14

I'm like, okay, because I'm all about like sleep and rest because my my cortisol like went haywire on me. I was like, yeah, no, I got it, I I learned the hard way. Yeah.

SPEAKER_01 39:25

So rest is most important. Rest. Um I mean, I would say consistency. So getting like committing to that schedule, whether you're doing the full thing that you wanted to do, what the you're committing to the plan in the gym or not getting there. Like just forcing yourself, like if you're like, there's no way I'm going to the gym, tell yourself, I carved this time out, I'm gonna go to the gym, I'm gonna walk on the treadmill. That's it. And then usually if you're under the roof, you're probably gonna do some more, but not being hard on yourself, like truly being your like your own cheerleader and like your biggest fan, like that's huge. I think that women do such a good job of just like tearing themselves down when they don't do a thing well, those kind of things. Like, know that you're giving it your best, that's huge. Um, and I would say increase your weight, like uh whatever you're lifting.

SPEAKER_04 40:14

So not this weight.

SPEAKER_01 40:17

Or your weight. Or your rep range, just like one, you know. So if if that person has been doing um, you know, goblet squats uh with a 20-pound dumbbell, 12 reps, maybe try to do 13 reps or go out of your comfort zone and grab the 25. Um that would be like, and that's just that would be my suggestion for somebody that's been going to the gym for like longer than a couple months. Um, and if I would switch that out for somebody who's brand new, um I would keep the the first two and switch it out for get proper instruction, like invest. Yeah. And you don't need to have a personal trainer for the every single time you work out or forever, but investing like three to six months into proper instruction will benefit you for the rest of your life. And it will open up doors and like parts of your brain that you never thought existed. And it's it's such a good investment. And that's that's the reason why I got into this industry also, because I'm like, well, number one, this sells itself. Like this is health and wellness. I'm not like it sells itself. And also, like, so many people need proper instruction. And it's just even like personal trainers need proper instruction on how to give that instruction as well. Like, that's I won't disagree with you on that. Yeah. Yeah.

SPEAKER_05 41:33

I do not disagree with you on that. There's a lot of people out there that kind of give you like they give you good advice, but it's not maybe the advice you need. You know what I mean?

SPEAKER_01 41:41

Yeah. It's the the the fitness industry, specifically personal training is the wild, wild west. You know, we we get certified, but nobody really, we don't have a board governing that or anything. And so really anybody is just saying whatever. And usually people are just teaching stuff that worked for them. Yeah. And traditionally it's men that are like teaching these women in perimenopause, menopause, postmenopause, um, how to do like be bodybuilders. And that's insane. And so that's again going back to the stress, that is high stress for a long period of time. And your body is like, what there's different types of training, and your training does have to shift depending on what you know part of life you're in.

SPEAKER_05 42:21

Yeah. Yeah. Because then you hit the burnout and then you stop going. Because if you've been, nobody I personally don't want to be a bodybuilder. Like, I'm just I'm in the camp of like having to cheerlead myself to get in the car to go every day. So no offense. It's just I literally like, oh yeah. But I I know when I walk out of there, I'm gonna feel better. I will say though, when I started this journey, like everything hurt on a like a molecular level. Like it was just soul exhaustion.

SPEAKER_01 42:49

Like I was just went head first, too. Yeah, we did.

SPEAKER_05 42:52

Oh my god, I couldn't like I just couldn't even keep my eyes open after I got home. And now I've I'm fine. I you know, I can get through my workout. Like, yes, I know I worked out. You know, yeah, I get a little more tired towards the end of the night, but I don't have that same level of exhaustion. And to me, that that's a game changer from like the quality of life that I have.

SPEAKER_06 43:11

Totally. Yeah.

SPEAKER_04 43:13

So what I I really want to stress the fact that to find a place that's like infinity. Oh god, infinity is the best. Well, it it it's I mean, we we love you guys, but I I I honestly feel that when you you find a place where you walk in and you're not judged, you're welcomed, you feel like there's somebody here who knows me who can help me. And Carrie was one of the first things we didn't even know she was an instructor. And we just went up and started chatting with her, and she shared how important like she loves the knowledge she has behind the the the education that you have. So I love the idea that the leaders that are there for us want to be there, they have the education and they're really trying I they not really they're they're they're doing their best to help each and every one of us as an individual. But not just the the part of infinity that has the weights and the Pilates and that kind of stuff. I feel like you really carry as an instructor as part of the team, you you understand women going through menopause. You you know you know about it and you want to help. So what kind of environment are you hoping to create for women at this stage of life when they're when that you've when you've designed programs at Infinity? Like for with with Linda Raquel and I, we have other women in the class, but you're aware this is why we're here. We're trying to build muscle, we're trying to calm our nervous system down, we're trying to be a healthier version of ourselves in the next 10 years. But the environment. So what kind of environment do you think you're offering at Affinity to help us get to that point?

SPEAKER_01 44:55

I think like more like a a a classroom environment. I'm I've said this in class before. I want you guys to look at this as you signed up for a class and you're learning different skills. And I want you to get uh motivated to per to perfect those skills and to work on those specific skills. And that's how my training philosophy has always been, even if I train like a 30-year-old male. Um that's where I think that's what the the missing link of liking fitness. Like people have always just looked at the hit classes and the the CrossFit classes and everything, is just go in and get yourself absolutely worked and just muscle through it, and then you know, that's it. Versus this is your like this is part of your life. It's a non-negotiable and I want you to be uh challenged, but not to where you're dreading coming in here, you know, and your body will tell you that or not. But like really more of like a classroom um a vibe, and that's that's always been my thing just because my background is education. I started teaching.

SPEAKER_05 45:56

So and it is very much a classroom vibe, which I really like. And and what I really like too is every time we walk in, A, people remember our names.

SPEAKER_06 46:05

Yes.

SPEAKER_05 46:05

B, we never feel judged, and C, you're always forever changing up the program in a way that we can remember. That is so huge to me because my brain fog kicks in and I'm like, how many what did she say? Five, six, twelve? But you you do it in a way that you know we can remember because you're even though you like add in one or two things, we still do like the same type of things that help like the overall experience. Yeah, yeah.

SPEAKER_01 46:30

Yeah, that's where the squat, hinge, lunge, push, pull, carry come in. Like we're just gonna be able to do that.

SPEAKER_05 46:34

Love those jerkings to get all over my face.

SPEAKER_01 46:36

Yeah. Yeah. But it just it expands from there, you know, like there's a thousand squats, hinge, lunge, push, pull, carry, all those things. Um, but you learning that those are the movements that you're that you're doing, and that's it. And at the end of the day, like I think a lot of people think that it's supposed to be different all the time with fitness, but you have to get used to the boring and you have to just like go, I'm doing this same thing over and over, because there's a lot of nuance in really old same things, like a perfect, very good squat working on that. Like you can work on your squat for the rest of your life, like and do the same pattern along with all these other things too. But nobody is gonna hit a ceiling with a squat, you know. Um, there's people that think they need to do all this fancy shit. Like, you know, even with kettlebells, I just I've started doing a lot of kettlebell stuff and we love it. There's so many fancy, crazy things you could do with kettlebells. But like you could stick to the basics and really perfect like the swing. There's so many, everybody can benefit from like sticking with the basics, the things you do really well, because that's the thing that's gonna build the confidence and the muscle and the strength and all that.

SPEAKER_02 47:43

Now, for women that are, you know, trying to schedule it in with work and whatever, is it 20 minutes? Can you get a good solid 20 minutes? And that could be like what is the least amount, you know, you're you're working out, you you know, you work, I'm just saying, like for myself in the fact that, you know, on my work days, I get home, I'm exhausted, but I'm like, oh, I really like to work out more than just three days, like three days workout, but like the other, like even just like a yoga or whatever, and I'm like, oh, I don't think a 15-minute yoga is gonna really do anything. But am I just looking and functioning, like not functioning, but um focusing on the time. But can you get a good workout in like a 15 or 20 or 30 minute class?

SPEAKER_01 48:31

Yeah, you can do even, I'm gonna say five minutes, you can get a better workout than zero minutes, right? If you compare it to zero minutes, like that's the thing is people go, they'll go, Oh, I only have 20 minutes, so like that's not that's not worth it. What is it if you think about it in a month-long period of every time you dropped in and did that five minutes of like just like air squats for five minutes straight, that'll that'll work you. Just anything, because that's where you're building that consistency and that stress. And you want, you need to stress your body, under load or not underload, whatever. You need to get your heart pumping because your heart's also a muscle, right? So even if you can't get under load, getting your heart to pump blood through your body is very, very important. Like that's shocker. The thing essentially keeps us alive, you know.

SPEAKER_02 49:19

I I just love that theory because I I think like sometimes I will talk myself out of uh it's only 15. I'm not uh I don't I'm not gonna do a 15-minute what's it gonna do? But here it is. I just talked myself for 15 minutes out of a 15 minute.

SPEAKER_01 49:35

Change it to how much can I how much can I do in five minutes and 15 minutes and 20 minutes? Like, what can I do? And even on YouTube, like you can look up 15-minute workout, like body weight, or if you have a dumbbell, whatever. It's we're in the age of free everything. Use it.

unknown 49:51

Do it.

SPEAKER_05 49:51

And it's this is so valuable too, because I often hear women say, like, oh my God, I'm not no matter how hard I work out, I'm not losing any weight. Oh my god, my belly fat. And and I feel like the focus again is like that mind shift or mindset shift we have to go into. Like, it is not about the belly fat. Now it is about practicing this, doing it properly, and learning how to get your body into that like not fight or flight stage, you know. Yeah. I I think you said it best with rest and digest. I've never heard that term. And I was like, I'm gonna bring that one down. Yeah, I'll take that one.

SPEAKER_01 50:24

That's the like all of um everything else falls in line after you really prioritize your body feeling good. Then eventually, like, okay, Deb, I'm gonna use you as an example, eating Taco Bell, right? If you're checking in with yourself on how you feel after you work out and all those things, and you start to feel stronger and you're getting good sleep, all those things, one day you're gonna eat Taco Bell and be like, I actually didn't feel good after that. And then you might shift it. Okay. Then you might sit there and go make the same thing maybe at home, and that's gonna make you feel better. And like, so that diet and rest comes with it you just checking in with yourself, like, how do I feel? Versus, oh, I have to do this. Cause like Mare, going back to you, like with the five minutes, I don't you don't want to stress out though, of like, oh shit, I have 15 minutes, I have to work out. Right. Like make sure that you're like in a space that you can, but it's just going with like, how do I feel? And then everything else will, you eventually will be like, I actually want to eat whole foods now. I want to drink more water, I want to get more sleep because that's benefiting my my gym performance, but also how I feel outside of the gym. And that's like the big thing is like you're training for your whole life. You're not just training for like to drop 15 pounds or whatever. You're training to be comfortable on this planet.

SPEAKER_05 51:41

I always look at it quality of life for me. Like I know that sounds insanely selfish, but my quality of life after the hell that I have gone through is top priority, and I don't negotiate that for anything with anyone. And I I had to learn that. Like that wasn't something that I just walked into, like, oh, by the way, I'm gonna, you know, I don't care about your guys' needs anymore, is I'm gonna work out every day, make that priority. You know, it's just it was a really tough journey. So yeah, I think that's huge for women to hear and understand. Like you can you can back into all of it, you know.

SPEAKER_01 52:10

Totally. You're not selfish either. You you are putting yourself first to be better for all the people in your life. Like that's true too.

SPEAKER_05 52:16

I didn't even think about it.

SPEAKER_01 52:17

You're doing it for if you want to think of it like that, like you're doing it for them because you are putting yourself first so you can show up for them and show up for like your work and all those things.

SPEAKER_05 52:26

Yeah, yeah. I just want to be able to get off the couch without having, you know, like I I watch so many people, like my mom in particular. She went through menopause without any assistance. And like to this day, she's got some central nervous tremors, like like her central nervous system is a hot mess. And I don't I don't want to end up like that. You know, I want to be able to get out of a recliner and and not be a nervous wreck.

SPEAKER_02 52:48

Well, I think you said it perfectly, Karen. The fact like training for whole life, like that is because you'll talk to women and they're like, oh, I'm training for a 5k, training for a half marathon, yeah, training for a marathon, you know, and nobody like and I'm I'm like, well, I'm not training for anything really, but now you can be able to eat those cookies later. Yeah. I was like, okay, don't judge the Oreos. The Oreos are my go-to. They are my topics. No negotiables, not negotiables Oreos. Oh my God, they are my cookie of choice. I do for one, like not every night, but it is literally like a treat. Like it is the best.

SPEAKER_05 53:23

I was so pissed when they went to gluten-free because I was like, God damn it, no, I can eat those.

unknown 53:28

Yeah. Yeah.

SPEAKER_02 53:29

But I think like the training for whole life is what women in menopause have to convince yourself. Like it's it's a different training. It's a different light to see it through, but it is still a training for whole life. I I think that is in a nutshell what we have to do. Whether it's the squats and no burpees, that's what I will take away, girl.

SPEAKER_01 53:49

No burpees. No burp. Don't ever do another burpee in your whole life.

SPEAKER_02 53:53

I I accept that challenge. Yeah. Same. I don't take that challenge.

SPEAKER_01 53:57

That's not I and I'm not saying to not get down on the floor and then push yourself back up and stand up and maybe jump, but you could do it separately. You don't need to do it all at once.

SPEAKER_02 54:05

Yes. Right. Yes. Right. Yeah. No, I I I think that's great. And and I, yeah, I I just think this was amazing. I think this is a conversation that every woman has to hear who is just struggling just to find our voice with menopause, but then also struggling to find our like body again. So, you know, we're we're talking about menopause. So we're helping them make the word not so hushed and crazy. And now with this conversation with Carrie, we're helping you find your body again. Like totally.

SPEAKER_01 54:39

Or like finding a new body. I mean, really, I always tell people, I'm like, listen, you're going through another puberty. Like you are. You're you're shifting. You have to learn how like your body is changing. You're not the same as you used to be. That's okay. Now you have to learn how to support your body this way. That's okay. Like you don't need to think about what you used to do, anything like that. This is you were just given a new body. Congratulations. Learn how to live in it.

SPEAKER_04 55:04

So fantastic. And so I I would say with one of the final things, you're not broken. I feel like we all felt like we're broken. So you're not broken, your body's changing, and when you learn how to work with it, instead of fighting against it, everything shifts. So we we really thank you, honestly, for helping Raquel, Linda, and I and all the other amazing clients you have who walk in every day or ever a few times a week. Thank you for helping them on their journey, get their strength, their confidence, and we we're we feel like a whole new person. And really I I walk, I walk out and I feel strong. And then, you know, I I go to public hey, you look like you're, you know, we're getting a little tighter there. So Raquel and I, we have a goal of having summer, you know, tight. Summer bodies.

SPEAKER_05 55:56

Primary person that has to get that boat trailered and entry. This is gonna help a lot.

SPEAKER_06 56:01

Oh yeah. Oh yeah.

SPEAKER_04 56:03

But you you have been just we're so so grateful you took the time to genuinely listen. And we just thank your whole team at Infinity for embracing us and teaching us and just being there for us. Because this is and changing our trajectory.

SPEAKER_05 56:18

Like you've changed a lot of things, like just mentally, physically, like those aspects in themselves. As for me, I'm genuinely grateful for that. Yeah.

SPEAKER_01 56:27

Thank you so much. I I love hearing that so much. I mean, that's the reason why I love my job so much, also. So I appreciate it. I loved working with you guys too.

SPEAKER_03 56:35

This is you guys are my wheelhouse, so we're gonna keep rolling. Keep lifted in rough. Big wheels keep on rolling. I'm moving. Don't you know?

SPEAKER_02 56:46

We're gonna we're gonna leave everyone on that note because I will keep singing that song for the rest of the day. I just think uh that's why I was like, please don't put it on. Yeah. I just wanted to say thank you, Carrie, thank you, um Raquel and Deb for finding um Infinity Fitness and to, you know, be able to share it, and we this is how we can share it until I can actually get out to the West Coast and you'll be there. Lift the kettlebell myself. So we're dragging it in, Carrie.

SPEAKER_04 57:15

Yeah, I'm looking forward to the case. We do have a few more thank yous though. We do have a few more thank yous. We uh we also want to thank um Good Day Chocolate, because they're part of our team and isogenics and parlor games, which we love parlor games. That's a whole nother conversation. So um thank you to everybody who supports us on this journey. We couldn't do it without you. Just want you guys to know we appreciate you.

SPEAKER_02 57:40

Yep. And as we always say, you can always continue to follow us on Spotify, Apple Podcasts, and uh YouTube. And as we all like to say, girls, we will see you see you next Tuesday. See you next Tuesday. Tuesday.