1 00:00:00,000 --> 00:00:05,760 Welcome to Nacho Fitness Coach. This is Nacho Ordinary Fitness Podcast. I'm Sarah 2 00:00:05,760 --> 00:00:09,800 and I'm Nacho typical fitness expert and I'm Kaylee and I'm Nacho average 3 00:00:09,800 --> 00:00:13,940 fitness beginner. We're here to spice up your fitness journey with some humor a 4 00:00:13,940 --> 00:00:17,680 little knowledge and a couple glasses of wine. We're here to prove that getting 5 00:00:17,680 --> 00:00:21,280 fit doesn't have to suck. So whether you're a seasoned athlete or a couch 6 00:00:21,280 --> 00:00:25,840 potato we've got some tips tricks and unconventional advice for you. Let's 7 00:00:25,840 --> 00:00:32,800 redefine fitness together and learn to balance fitness and fun. So Kaylee hey 8 00:00:32,800 --> 00:00:40,200 season three. Here we are. Can you believe it? I mean yeah. You can? Here we are. I 9 00:00:40,200 --> 00:00:43,720 mean I feel like at the beginning I mean this was your dream after all and at the 10 00:00:43,720 --> 00:00:48,160 very beginning that's how it started and then you kind of tried to back out of it 11 00:00:48,160 --> 00:00:52,360 a little bit. What? Don't you think? Back out of the podcast? Well no but just like 12 00:00:52,360 --> 00:00:55,600 you you have the dream and you're like oh yeah we're not gonna do it. Yeah 13 00:00:55,600 --> 00:01:01,200 because when I come up with an idea or have a dream of you know literally 14 00:01:01,200 --> 00:01:05,200 literally or figuratively. I mean this was like literally a dream in your sleep. 15 00:01:05,200 --> 00:01:09,960 I have to like I have to overthink it and you did not allow time for me to 16 00:01:09,960 --> 00:01:15,040 overthink it. It's true. That was really stressful but. But has it been stressful? 17 00:01:15,040 --> 00:01:21,220 The part? Yeah. Really? I mean it's been fun. Think of all the things that have 18 00:01:21,220 --> 00:01:25,520 happened. I mean it's not been quite a year since our first episode. I mean it's 19 00:01:25,520 --> 00:01:29,200 been super fun. It's been so glad that we've done it because I needed something 20 00:01:29,200 --> 00:01:36,680 to like pull me out of my funk. Candy crush? I barely ever play anymore. I revisit it 21 00:01:36,680 --> 00:01:42,200 every once in a while. I miss it so much. I mean so it's like I mean 48 episodes so 22 00:01:42,200 --> 00:01:47,980 we're 48 weeks in. Yeah. Yeah just shy of a year which is pretty wild actually to 23 00:01:47,980 --> 00:01:52,220 think that it's been that long. It's been fun. It's been really fun. So we've had 24 00:01:52,220 --> 00:01:55,800 some things have changed some things that are still the same like the train 25 00:01:55,800 --> 00:02:00,400 in the background. Right we're back in our old stomping grounds. So you know 26 00:02:00,400 --> 00:02:06,000 season two was a little echoey. Right. We changed locations and now we're back. It 27 00:02:06,000 --> 00:02:10,880 was a pretty looking location. It looked good on the socials. The video was was 28 00:02:10,880 --> 00:02:15,840 great but we just had some feedback. This is a podcast so I think the sound 29 00:02:15,840 --> 00:02:21,840 trumps. It does unfortunately. Even though the the video situation in 30 00:02:21,840 --> 00:02:26,400 podcasting has become quite popular. Yep. So we're jumping on that bandwagon now 31 00:02:26,400 --> 00:02:30,960 too. Mm-hmm. We can get the video clips. So be sure and watch our YouTube channel 32 00:02:30,960 --> 00:02:37,120 yeah and our social media at Nacho Fitness Coach. Wait are we supposed to be 33 00:02:37,120 --> 00:02:41,440 plugging that stuff too? I think so. Oh well I mean I guess I just kind of did a 34 00:02:41,440 --> 00:02:46,000 little bit. Somebody's paying attention we think or nobody at all. Six listeners. 35 00:02:46,000 --> 00:02:54,160 Total. All year long that's all we got. All right so today we're gonna talk about 36 00:02:54,160 --> 00:02:59,480 we're gonna discuss routines. I'm guessing this is kind of your topic so 37 00:02:59,480 --> 00:03:03,760 it's from a just a workout routine perspective right whether or not you stay 38 00:03:03,760 --> 00:03:09,240 the same have the same routine or if there's value in changing it up what 39 00:03:09,240 --> 00:03:13,040 kind of the I mean there's information out there that probably supports both 40 00:03:13,040 --> 00:03:19,680 sides of it. Yeah. So what did you find? I mean you're the Google warrior ninja. I 41 00:03:19,680 --> 00:03:23,040 looked into it a little bit but I so last season we mentioned that I've been 42 00:03:23,040 --> 00:03:28,960 using this app called FitBod. Right. And what it is it is it's an basically an 43 00:03:28,960 --> 00:03:34,440 algorithm generated it's a different workout every day. Right. Based on your 44 00:03:34,440 --> 00:03:38,560 settings essentially but you're not going to be doing the same workout every 45 00:03:38,560 --> 00:03:42,960 day. Well now you have some history with it so you can confirm that it's different 46 00:03:42,960 --> 00:03:49,000 every workout. So it's it takes your inputs from your previous session. Inputs 47 00:03:49,000 --> 00:03:54,240 being like I'm a beginner or intermediate or advanced and then whether 48 00:03:54,240 --> 00:04:00,360 you want to do a full body workout or like upper lower I think I can't remember. 49 00:04:00,360 --> 00:04:04,080 It takes consideration though doesn't it about how many like the weight you did 50 00:04:04,080 --> 00:04:09,420 previous workout and how many reps you completed. Yeah and it will generate like you know it 51 00:04:09,420 --> 00:04:13,400 does kind of a progressive overload situation based on what you've already 52 00:04:13,400 --> 00:04:20,720 done but I don't know if doing a different workout every day is equally 53 00:04:20,720 --> 00:04:25,520 beneficial to keeping the same or like you know say you work out at the gym 54 00:04:25,520 --> 00:04:30,520 four days a week and you have four different you know workouts that you do 55 00:04:30,520 --> 00:04:38,000 for each of those days. So what are your thoughts? Pins are your goals. Were you 56 00:04:38,000 --> 00:04:43,440 expecting for me to say something different? Well I know you said in the 57 00:04:43,440 --> 00:04:47,960 past that you like to do you like to know what your workout is gonna be and 58 00:04:47,960 --> 00:04:52,720 it's yeah it's the same is it the same thing literally like yeah if if you went 59 00:04:52,720 --> 00:04:56,840 to the gym which now we know. Kaylee's kind of blown my cover I like my whole 60 00:04:56,840 --> 00:05:02,360 like workout well I've been at the gym a little bit lately. You've been at my gym 61 00:05:02,360 --> 00:05:09,320 more? I haven't seen you there at all. No. I've been a little crazy. So let's pretend like you went to the 62 00:05:09,320 --> 00:05:30,840 gym. Oh my goodness now we're having to pretend that I go don't I look like I lift? In an imaginary world you go to the gym okay. Do you do the same exact thing every time you go? The same lifts? Yes. Okay. It's a podcast right I have to speak I can't. I just realized that. I'm like sitting right here 63 00:05:30,840 --> 00:06:00,580 nodding my head like as she's speaking. I just accepted it. She's like yeah I know what she said I was like oh wait we have listeners I can't see what I'm doing. Oh my goodness. So you do the same thing? Yeah I have a huge so I am a huge fan of three times a week full body. Okay. And so there's lots of different ways that you can do that like you can have a variation of that full body routine and say like day one day two day three. Yeah. But then when I make it 64 00:06:00,580 --> 00:06:30,420 back to the following week I redo day one's workout. Now some are written that way and you can do it you know day one day two day three but then week number two you would do day one day two day three. Right. You can also literally just repeat the same workout three times a week. I feel like that would make things a lot easier. It's much more simple for sure. And you don't have to just knowing what you're going into it because I realized like that's part of my new 65 00:06:30,420 --> 00:07:00,420 stress. The novelty of going to the gym has worn off for me. I conquered that fear. I get there but now I'm like God what am I supposed to do today? Yeah. I don't like feeling in that constant. It does. It always when I would go through and shift I would say you know I think if I had to relearn a workout every time I went that would be really hard. Yeah. Or like every you know four to six weeks when you have a new workout having to like relearn that. Right. 66 00:07:00,420 --> 00:07:30,340 Just it also it makes your workout timeframe that much longer that you're there. Yes it does. You know because you're actually probably taking that an extra minimum 10 to 15 minutes that you're having to like stop slow down you're having to pay attention to you know the new videos like if you're not familiar with the movements like in your app I'm guessing they have the videos which are great. And so you know it's helping you know what it is but at the same time it slows you down. And so I over the years 67 00:07:30,340 --> 00:08:00,340 I've really kind of gotten to the point where I mean everyone has different opinions everyone has different niches everyone writes their programs differently. The mindset that has worked for me that I've learned from other people has been the full body three times a week but I also affirm believer that people are really busy with their everyday life. Yeah. And if you write a plan or program and you're expecting for someone even to spend an hour in the gym a few times a week that might be just enough 68 00:08:00,340 --> 00:08:30,340 that it makes it scary enough or too much of a commitment for them to not even do it in the first place. Yeah. Versus OK here's a 30 minute workout. Most people will look at 30 minutes like OK I can handle that right. I can squeeze that in. Yeah. Even if it's 45. But in my opinion and my experience once you get to like 60 minutes or plus that starts being enough of a time of a commitment that it is a struggle for a lot of people. We have time for that. I don't have time for that. 69 00:08:30,340 --> 00:09:00,340 I don't do gym at all. But I definitely don't for that. You know what I mean. And I don't know. That was always like watching myself and watching myself have different programs written for me or the ones I've written for myself. That was always I noticed a time frame difference that if I saw one have a whole extra superset of like four or five exercises that I knew was going to put me over that 60 minute mark it was. Yeah. I really want to deal with that at all. So I don't know. I mean I personally like the 70 00:09:00,340 --> 00:09:30,340 shorter. I like the like a shorter workout and you like to know. Yeah. Have the same thing. I do because then I can also physically see one the amount of time. To me it's more efficient. Right. Because if you know you're doing you know what you're going to you're going here and doing it also allows for you week over week to truly build on what you were doing. You know. Yeah. Yeah. And that's I think what I need is I need to say like OK last week I was lifting this much. Yeah. What can I. You know am I 71 00:09:30,340 --> 00:10:00,340 ready to step it up this week or whatever. Now obviously there are some external factors that can play into whether or not you actually can lift more that like if your sleep wasn't very good if you dehydrated or you haven't eaten very well or if you haven't been sitting up straight. Yeah. There's some energy. You know other things that can play into whether or not you have a really set of work solid workout or not. But generally speaking if you're doing a workout again this is the same thing you should be able to see an increase or you should be able to feel like you can do more or push yourself a little 72 00:10:00,340 --> 00:10:30,340 bit more or whatever. And so then over the course of four to six weeks you would have that track record of saying OK day one I did this. Yeah. Day two and I can see on my chart. Yeah I am lifting more weight. Right. Because that's really truly the name of the game is to get stronger. Well yeah because if you only have you know school crushers come up once a month. Right. What's how do you measure the progress. Right. I mean now obviously there are other exercises that will work that particular muscle. Right. 73 00:10:30,340 --> 00:10:41,820 OK. You've got other ones that will do triceps but if you're doing a school crusher with the with the bar versus you know you have like the rope attachment you're using the cable cross while you throw a cable in there. 74 00:10:41,820 --> 00:10:51,620 Yeah you can't measure it. You can't measure that. No you can't because the tensions completely. You really really want to. And there are me and I don't even know what calculators out there. Google it. We can Google it. 75 00:10:51,620 --> 00:11:21,620 So yeah I mean it's just kind of one of those things that I feel like it should be enough of a period of time where you can truly track your record over it. And that makes a big difference. But I don't know. So I think that it makes a big difference not only with seeing the progress but also then too with just the overall time you're spending. It's more efficient. Yeah I like efficiency. So you do with that and efficiency. We're going to take a quick little break and we'll be right back. 76 00:11:21,620 --> 00:11:30,100 Be sure to check out our website at NachoFitnessCoach.com where you can purchase merch and listen to all previous episodes. 77 00:11:32,100 --> 00:11:45,380 OK so we're back and that was a really efficient break. Nice and short sweet. Welcome to season three people. We're going to throw in some ad breaks and it's going to be great. We're back baby. 78 00:11:45,380 --> 00:12:15,380 Not that we're expecting any ad revenue from this situation but you know just in case we can act like there might be. Here we go. And we're going to try it. So we're talking about same routine versus changing it up. Right. So you know maybe that would be a good thing for you to try then. I think that's what I need at this point. Yeah well now you've gotten into it. The FitBot app was great for me in the sense of like you can either input your own like basically build your own workout and save it. And so to get over my 79 00:12:15,380 --> 00:12:45,380 initial fear of just going to the gym. Right. Which we talked a little bit about last season I wasn't going to the gym. I was doing body weight workouts at home. Right. You would say I think you just kind of started. No I hadn't. At the end of the season. Maybe. No no no. OK. I was doing the body weight workouts at home. OK. And then I was like I came up with like we talked about the FitBot app in the last. I was using it. I was using it for the body weight workouts. Because that's another great feature is you can completely turn off gym. 80 00:12:45,380 --> 00:12:59,300 Equipment and just do body weight. And that was great. So I did that at home for a while. And then I was like I need to stop being a little bitch. And lift some weight. I'm going to write a program it's called. Stop being a little bitch. 81 00:13:01,300 --> 00:13:12,940 Get your ass to the gym and pick up. So I was like I just need to get into the gym. So what I did was I started and I used the FitBot app and I I only inputted like my gym only has. 82 00:13:12,940 --> 00:13:14,940 Inputted is that a real word? 83 00:13:14,940 --> 00:13:19,740 That's the Webster definition. I inputted. 84 00:13:21,580 --> 00:13:22,060 Just. 85 00:13:29,660 --> 00:13:32,820 Just. Are you with us? 86 00:13:34,820 --> 00:13:35,380 Gather it. 87 00:13:37,860 --> 00:13:39,020 Can you say it again? 88 00:13:39,020 --> 00:13:39,820 I don't know. 89 00:13:39,820 --> 00:13:43,180 You sure seemed like you knew. 90 00:13:43,180 --> 00:13:46,180 I told you I was going to make you cry tonight. 91 00:13:46,180 --> 00:13:49,180 Oh God here we go. 92 00:13:49,180 --> 00:13:51,180 Nobody's listening anymore. 93 00:13:51,180 --> 00:13:54,700 So I input. 94 00:13:54,700 --> 00:13:56,700 Inputted. 95 00:13:56,700 --> 00:13:59,700 I told the app. 96 00:13:59,700 --> 00:14:05,180 That I only had circuit machines. 97 00:14:05,180 --> 00:14:06,180 Okay. 98 00:14:06,180 --> 00:14:06,780 Okay. 99 00:14:06,780 --> 00:14:07,580 That's all I have. 100 00:14:07,580 --> 00:14:08,180 Okay. 101 00:14:08,180 --> 00:14:15,300 Because I was like if I was like if I can just go in and just get on those I'll be fine. 102 00:14:15,300 --> 00:14:16,100 True. 103 00:14:16,100 --> 00:14:17,540 They seemed comfortable enough. 104 00:14:17,540 --> 00:14:17,860 Yeah. 105 00:14:17,860 --> 00:14:29,220 And whatever. So I just told the app that I only have circuit machines. So I went in and I figured out and I just did those for like two months. 106 00:14:29,220 --> 00:14:36,980 I think and I didn't worry too much about like what weight I was doing. I was just like do these. I think it was like I don't know eight or nine. 107 00:14:36,980 --> 00:14:41,300 Was it giving you the same circuit machine equipment? 108 00:14:41,300 --> 00:14:41,620 Yeah. 109 00:14:41,620 --> 00:14:42,340 Mixing it up. 110 00:14:42,340 --> 00:14:45,380 Yes. Because I saved. I saved a workout. 111 00:14:45,380 --> 00:14:47,300 Oh so then you were just choosing to read. 112 00:14:47,300 --> 00:14:52,500 And what you can do is then you can go in and say regenerate weight. 113 00:14:53,140 --> 00:14:57,700 So it will be like okay this is what you did last time. Here's what you need to try to do this time. 114 00:14:57,700 --> 00:15:03,220 Or you can say regenerate reps and weights or you know one or the other. 115 00:15:03,220 --> 00:15:03,860 Okay. 116 00:15:03,860 --> 00:15:09,620 So I would just mess with things but I was just like the goal was just be comfortable coming to the gym. 117 00:15:09,620 --> 00:15:09,780 Right. 118 00:15:09,780 --> 00:15:10,180 You know. 119 00:15:10,180 --> 00:15:10,340 Yeah. 120 00:15:10,340 --> 00:15:10,580 Keep doing. 121 00:15:10,580 --> 00:15:11,380 Which is a great goal. 122 00:15:11,380 --> 00:15:11,700 Yeah. 123 00:15:11,700 --> 00:15:16,500 Keep doing this until you don't feel like a dipshit walking in here. Like you don't belong here. 124 00:15:16,500 --> 00:15:17,700 I belong now. 125 00:15:17,700 --> 00:15:20,340 Keep coming and doing this until you feel like you belong here. 126 00:15:20,340 --> 00:15:28,820 So I did that for like I don't know a month and a half, two months. And then finally I was like what else would I maybe kind of feel comfortable doing beyond this. 127 00:15:28,820 --> 00:15:31,860 Because I got bored with that real quick. And so then I moved on to. 128 00:15:31,860 --> 00:15:36,740 I mean that's not super quick though. That's kudos to you for at least getting probably like six to eight weeks in doing that. 129 00:15:36,740 --> 00:15:37,220 Yeah. 130 00:15:37,220 --> 00:15:37,780 That's good. 131 00:15:37,780 --> 00:15:38,340 Thank you. 132 00:15:38,340 --> 00:15:39,380 Okay. Good job. 133 00:15:40,900 --> 00:15:43,860 So then I was like all right dumbbells don't seem so scary. 134 00:15:43,860 --> 00:15:44,420 Okay. 135 00:15:44,420 --> 00:15:46,660 So now you've spent more time you're more comfortable in the gym. 136 00:15:46,660 --> 00:15:48,020 And you're like huh those aren't so. 137 00:15:48,020 --> 00:15:50,820 Well and because the bicep circuit the machine. 138 00:15:50,820 --> 00:15:51,140 Yeah. 139 00:15:51,140 --> 00:15:53,220 I didn't like that. And so immediately I switched. 140 00:15:53,220 --> 00:15:54,020 That's not super comfortable. 141 00:15:54,020 --> 00:15:59,060 No I switched from that. So then I would like venture over into the dumbbell area. 142 00:15:59,060 --> 00:15:59,620 Oh that's. 143 00:15:59,620 --> 00:16:06,580 I was doing bicep curls with the dumbbells. So then I was like that was my foray into that section of the gym. 144 00:16:06,580 --> 00:16:07,300 Right. 145 00:16:07,300 --> 00:16:12,820 And then eventually I just entirely switched over to just dumbbell exercises. 146 00:16:12,820 --> 00:16:19,060 I basically replaced everything that I was doing on the circuit machines with like the dumbbell version of that exercise. 147 00:16:19,060 --> 00:16:19,540 Okay. 148 00:16:19,540 --> 00:16:20,820 And I just did that for a while. 149 00:16:21,380 --> 00:16:21,780 Awesome. 150 00:16:22,260 --> 00:16:24,580 I'm kind of just still doing that for the most part. 151 00:16:24,580 --> 00:16:25,700 Dumbbells are kind of my jam. 152 00:16:25,700 --> 00:16:27,620 Have you moved out of the five pound dumbbell section? 153 00:16:27,620 --> 00:16:28,340 Oh yeah. 154 00:16:28,340 --> 00:16:28,980 Good job. 155 00:16:28,980 --> 00:16:29,300 Yeah. 156 00:16:29,300 --> 00:16:30,260 Yay. All right. 157 00:16:30,260 --> 00:16:30,980 Yeah. 158 00:16:30,980 --> 00:16:31,700 Progress. 159 00:16:31,700 --> 00:16:37,460 I would say the heaviest dumbbell I have ever went and gotten off the rack was a 45. 160 00:16:37,460 --> 00:16:38,100 Hey. 161 00:16:38,100 --> 00:16:40,340 One just one. It was probably like a single. 162 00:16:40,340 --> 00:16:41,780 Like a squat or something. 163 00:16:41,780 --> 00:16:42,340 Yeah. 164 00:16:42,340 --> 00:16:43,220 Awesome. 165 00:16:43,220 --> 00:16:44,740 That's where that's kind of where I'm at. 166 00:16:44,740 --> 00:16:45,060 I like it. 167 00:16:45,060 --> 00:16:49,140 Now I do I get in some cardio because you know I love my cardio. 168 00:16:49,140 --> 00:16:49,940 I know you do. 169 00:16:49,940 --> 00:16:55,540 I get in there get my cardio in and then three days Monday Wednesday Friday and then on Tuesdays 170 00:16:55,540 --> 00:16:59,540 and Thursdays I go in and do our beloved 12 330. 171 00:16:59,540 --> 00:17:00,740 It will be with us forever. 172 00:17:01,380 --> 00:17:02,580 I kind of like it. 173 00:17:02,580 --> 00:17:03,460 I hate it. 174 00:17:03,460 --> 00:17:06,580 I know but it's it's fast and it's easy. 175 00:17:06,580 --> 00:17:07,940 Let's tell it's simple. 176 00:17:07,940 --> 00:17:11,300 Let's tell a story because I don't think we're going to be able to recreate it. 177 00:17:11,300 --> 00:17:12,020 Oh no. 178 00:17:12,020 --> 00:17:13,140 Which story? 179 00:17:13,140 --> 00:17:17,860 Night we were having tacos and we were talking about the 12 330 because we talk about it all 180 00:17:17,860 --> 00:17:18,420 the time. 181 00:17:18,420 --> 00:17:19,380 We're obsessed with it. 182 00:17:19,380 --> 00:17:19,940 Right. 183 00:17:19,940 --> 00:17:24,500 We were talking about it and we both started talking at the same time and we were saying 184 00:17:24,500 --> 00:17:31,860 the same exact thing except I said it's a really great workout and you said it's a really 185 00:17:31,860 --> 00:17:32,660 great warm up. 186 00:17:37,220 --> 00:17:37,700 It's true. 187 00:17:37,700 --> 00:17:40,020 We would just say that at the same time. 188 00:17:40,020 --> 00:17:41,860 It's like wait what did you say? 189 00:17:41,860 --> 00:17:45,620 I was like yeah I was like yeah I met work I met warm up. 190 00:17:45,620 --> 00:17:46,900 I warm up with that all the time. 191 00:17:50,580 --> 00:17:51,220 Oh my god. 192 00:17:51,220 --> 00:17:54,740 And it was just one of those moments where like we're just not the same. 193 00:17:55,460 --> 00:17:58,420 Even though we might try to be sometimes we will never be. 194 00:17:58,420 --> 00:17:59,220 We will never be. 195 00:17:59,220 --> 00:18:00,900 In some ways we are. 196 00:18:00,900 --> 00:18:04,660 And that no a 12 330 is a whole ass workout. 197 00:18:04,660 --> 00:18:06,340 Is it really great warm up? 198 00:18:06,340 --> 00:18:07,460 It's a great warm up. 199 00:18:10,180 --> 00:18:11,620 Oh my goodness. 200 00:18:11,620 --> 00:18:12,820 So that's kind of where I'm at now. 201 00:18:12,820 --> 00:18:17,060 I do the Monday and you know weekends are just kind of a wild card. 202 00:18:17,060 --> 00:18:18,020 Well that's fine. 203 00:18:18,020 --> 00:18:19,380 They can be a wild card. 204 00:18:19,380 --> 00:18:21,140 Barbells are you gonna get to the barbells next? 205 00:18:21,140 --> 00:18:22,100 Do you think with the plates? 206 00:18:22,740 --> 00:18:27,460 I try I did oh I did do some trap bar deadlifts which you taught me how to do. 207 00:18:27,460 --> 00:18:28,580 Yeah a while back. 208 00:18:28,580 --> 00:18:29,140 I love those. 209 00:18:29,140 --> 00:18:30,020 I hurt my back. 210 00:18:30,020 --> 00:18:30,580 I hurt my back. 211 00:18:30,580 --> 00:18:31,620 You didn't do them right then. 212 00:18:31,620 --> 00:18:33,300 Well no obviously obviously. 213 00:18:34,820 --> 00:18:35,780 What did you do it wrong for? 214 00:18:35,780 --> 00:18:37,460 Maybe a form issue I don't know. 215 00:18:38,980 --> 00:18:40,420 Obviously I didn't do them right. 216 00:18:40,420 --> 00:18:41,220 Clearly. 217 00:18:41,220 --> 00:18:42,260 Gotta stick your butt out. 218 00:18:42,260 --> 00:18:43,140 Yeah I hurt my back. 219 00:18:44,180 --> 00:18:44,580 I'm fine. 220 00:18:44,580 --> 00:18:45,220 That's a bummer. 221 00:18:45,220 --> 00:18:45,540 It's fine. 222 00:18:45,540 --> 00:18:46,580 You just don't do that again. 223 00:18:46,580 --> 00:18:47,700 I looked good doing it. 224 00:18:47,700 --> 00:18:48,500 Are you sure? 225 00:18:48,500 --> 00:18:50,500 No. 226 00:18:52,660 --> 00:18:53,620 I will say I'm really proud of you. 227 00:18:53,620 --> 00:18:58,340 I did 90 pounds because the bar weighs 45 and I did 25 pound plates. 228 00:18:58,980 --> 00:18:59,620 Would you make it? 229 00:18:59,620 --> 00:19:00,660 Carry the one. 230 00:19:00,660 --> 00:19:04,020 95 pounds for the other homeschool moms out there. 231 00:19:06,740 --> 00:19:08,260 90 95 it's the same weight. 232 00:19:08,260 --> 00:19:09,380 It was 95. 233 00:19:09,380 --> 00:19:12,580 You said 25 on each side it's a 45 pound bar. 234 00:19:12,580 --> 00:19:12,980 Okay. 235 00:19:12,980 --> 00:19:13,540 Are you with me? 236 00:19:13,540 --> 00:19:17,620 Yeah sounds good. 237 00:19:19,220 --> 00:19:21,540 I think I put 90 pounds in my app. 238 00:19:21,540 --> 00:19:23,140 That's probably why I was confused. 239 00:19:23,140 --> 00:19:24,100 That's probably why I hurt my back. 240 00:19:24,100 --> 00:19:27,860 It's like did you really just only put the two and a half pounds on each side of your 241 00:19:27,860 --> 00:19:29,540 deadlift bar because that's not typical. 242 00:19:29,540 --> 00:19:30,900 Well no I put 90 pounds. 243 00:19:30,900 --> 00:19:34,100 I know I'm just saying you're the one that broke the app because it like 244 00:19:35,220 --> 00:19:38,020 started tripping out because it's like that doesn't even make any sense. 245 00:19:38,020 --> 00:19:39,460 Who would ever do that? 246 00:19:39,460 --> 00:19:40,340 It was a lot of weight. 247 00:19:41,060 --> 00:19:42,100 It's a good starting point. 248 00:19:42,100 --> 00:19:42,900 That's a good warm up. 249 00:19:42,900 --> 00:19:43,700 I did that. 250 00:19:43,700 --> 00:19:45,780 I venture into the barbells every now and then. 251 00:19:45,780 --> 00:19:48,740 Sometimes I'll do skull crushers with the easy bar. 252 00:19:48,740 --> 00:19:52,420 Yeah that's not a barbell officially but oh well then no that's a crowbar. 253 00:19:52,420 --> 00:19:54,260 I know I guess I don't do anything. 254 00:19:54,260 --> 00:19:56,580 I mean that's only 15 pounds versus 45. 255 00:19:56,580 --> 00:20:00,820 Don't do a skull crusher with how much does the bar weigh on the like bench press? 256 00:20:00,820 --> 00:20:01,380 45. 257 00:20:02,260 --> 00:20:03,220 The barbells. 258 00:20:03,220 --> 00:20:09,940 Now we do have one training barbell that is only I think it's actually only supposed to be 15 259 00:20:09,940 --> 00:20:15,220 pounds but it's a full like length barbell versus the curl one and then we have a shorter one that 260 00:20:15,220 --> 00:20:18,180 might be slightly different like a 40 pounds. 261 00:20:18,180 --> 00:20:21,140 Can I give you some gym customer? 262 00:20:21,140 --> 00:20:22,100 Yeah feedback. 263 00:20:22,100 --> 00:20:22,580 Let's go. 264 00:20:22,580 --> 00:20:23,780 You're the gym owner. 265 00:20:23,780 --> 00:20:24,180 I'm the. 266 00:20:24,180 --> 00:20:25,780 Do you need me to label the barbells for you? 267 00:20:25,780 --> 00:20:26,340 Yes please. 268 00:20:28,500 --> 00:20:29,780 Can I get big stickers? 269 00:20:29,780 --> 00:20:31,860 And there's also how much weight is each of these? 270 00:20:31,860 --> 00:20:34,100 There's also a green kettlebell in there. 271 00:20:34,100 --> 00:20:34,740 Yeah. 272 00:20:34,740 --> 00:20:36,260 That needs some attention. 273 00:20:36,260 --> 00:20:37,380 Yeah I don't know how many. 274 00:20:37,380 --> 00:20:39,540 We had a member that donated those at one point. 275 00:20:39,540 --> 00:20:40,260 Oh they're great. 276 00:20:40,260 --> 00:20:41,140 Yeah it's. 277 00:20:41,140 --> 00:20:42,500 I just don't know how much weight. 278 00:20:42,500 --> 00:20:47,460 No because the little rubber part of that like right where it was printed like peeled off. 279 00:20:47,460 --> 00:20:49,300 Anyways that's neither here nor there. 280 00:20:49,300 --> 00:20:50,180 I feel like that. 281 00:20:50,180 --> 00:20:50,740 Yeah I don't know. 282 00:20:50,740 --> 00:20:54,420 It would be nice to know how much things weigh as a beginner. 283 00:20:54,420 --> 00:20:56,820 Or anybody usually pays attention to that. 284 00:20:56,820 --> 00:20:57,620 You're supposed to know these things. 285 00:20:57,620 --> 00:20:58,820 Do people just know these things? 286 00:20:58,820 --> 00:20:59,540 Yeah. 287 00:20:59,540 --> 00:21:00,340 Well someday. 288 00:21:00,340 --> 00:21:01,220 You'll get there someday. 289 00:21:01,220 --> 00:21:01,540 Okay. 290 00:21:01,540 --> 00:21:02,580 You'll get there someday. 291 00:21:02,580 --> 00:21:05,860 Anyway so I will just say that I'm very proud of you. 292 00:21:05,860 --> 00:21:06,420 Well thank you. 293 00:21:06,420 --> 00:21:08,340 For moving from the cardio section. 294 00:21:08,340 --> 00:21:09,300 Mm hmm. 295 00:21:09,300 --> 00:21:12,020 Getting over your anxiety of the weight area. 296 00:21:12,020 --> 00:21:14,180 And doing it in like your own way. 297 00:21:14,980 --> 00:21:16,020 And I had to do it. 298 00:21:16,020 --> 00:21:17,140 I had to do it my own way. 299 00:21:17,140 --> 00:21:22,500 Well but I also think it's a great way for a lot of people that want to start venturing 300 00:21:22,500 --> 00:21:24,580 into lifting weights. 301 00:21:24,580 --> 00:21:28,580 Well and my best friend is now she got a gym membership and she's like. 302 00:21:28,580 --> 00:21:30,100 Because I wasn't going in there with you. 303 00:21:30,100 --> 00:21:31,620 Because I didn't have a gym buddy. 304 00:21:31,620 --> 00:21:37,300 No and she's a nurse so she's on her own schedule so like I don't hardly ever even see her there. 305 00:21:37,300 --> 00:21:38,420 But she's going in. 306 00:21:38,420 --> 00:21:39,380 She's going in. 307 00:21:39,380 --> 00:21:40,180 Awesome. 308 00:21:40,180 --> 00:21:41,140 Should we take a quick break? 309 00:21:42,740 --> 00:21:48,580 Find our Nacho Fitness Coach page on Facebook with username NachoFitCoach where you can like, 310 00:21:48,580 --> 00:21:50,420 follow, and share our content. 311 00:21:52,500 --> 00:21:53,380 Okay so we're back. 312 00:21:53,380 --> 00:21:54,100 So we're back. 313 00:21:54,100 --> 00:21:59,460 So what I was gonna say is that kind of follow up on the fact. 314 00:21:59,460 --> 00:22:01,300 Double down on the fact that I'm proud of you. 315 00:22:01,300 --> 00:22:02,500 Because you've done it. 316 00:22:02,500 --> 00:22:08,740 But I do think the progression that you went through is one that would be very doable for 317 00:22:08,740 --> 00:22:11,060 most people to get into the gym. 318 00:22:11,060 --> 00:22:12,900 That's why I'm gonna write my own program. 319 00:22:12,900 --> 00:22:13,620 Oh! 320 00:22:13,620 --> 00:22:15,540 Called Stop Being a Little Bit. 321 00:22:17,140 --> 00:22:20,660 Just do what I did and I was gonna be fine. 322 00:22:21,860 --> 00:22:23,300 Do you know that happens though? 323 00:22:23,300 --> 00:22:27,300 People will be like Instagram famous in the fitness world. 324 00:22:27,300 --> 00:22:28,980 Or they'll do one fitness competition. 325 00:22:28,980 --> 00:22:30,180 All of a sudden they're like I've done it. 326 00:22:30,180 --> 00:22:31,060 I'm a coach now. 327 00:22:31,060 --> 00:22:34,740 Oh I could totally jump on social media right now and be like this is how you do it. 328 00:22:34,740 --> 00:22:38,740 You just do it my way and I just my little minions and just come along with me. 329 00:22:38,740 --> 00:22:39,860 I'm not going to. 330 00:22:39,860 --> 00:22:40,580 I mean you could. 331 00:22:41,460 --> 00:22:43,620 We could add it to the website and sell it as merch. 332 00:22:44,500 --> 00:22:45,060 You should do that. 333 00:22:45,060 --> 00:22:45,860 You should write it. 334 00:22:45,860 --> 00:22:47,940 I did come up with an idea the other night. 335 00:22:47,940 --> 00:22:48,580 Well a while back. 336 00:22:48,580 --> 00:22:49,620 I couldn't sleep one night. 337 00:22:49,620 --> 00:22:50,660 To add for merch? 338 00:22:50,660 --> 00:22:50,900 No. 339 00:22:50,900 --> 00:22:51,700 Just an idea in general. 340 00:22:51,700 --> 00:22:52,580 This is separate. 341 00:22:52,580 --> 00:22:54,500 I might start a new podcast without you. 342 00:22:54,500 --> 00:22:55,300 Oh okay. 343 00:22:55,300 --> 00:22:55,940 Without you. 344 00:22:55,940 --> 00:22:56,180 Okay. 345 00:22:56,740 --> 00:22:57,620 Called. 346 00:22:57,620 --> 00:22:59,220 I thought this was pretty clever. 347 00:22:59,780 --> 00:23:00,020 Okay. 348 00:23:00,020 --> 00:23:00,820 Scared. 349 00:23:01,220 --> 00:23:01,940 Fitless. 350 00:23:07,700 --> 00:23:10,260 And I was like surely it's been done right. 351 00:23:10,580 --> 00:23:13,460 I mean I would totally think that topic's already been like. 352 00:23:13,460 --> 00:23:14,420 So I got up. 353 00:23:14,420 --> 00:23:15,460 I jumped on Canva. 354 00:23:15,460 --> 00:23:17,860 I made a whole ass logo and everything. 355 00:23:17,860 --> 00:23:19,380 I don't know what I'm going to do with it. 356 00:23:19,380 --> 00:23:20,020 All right. 357 00:23:20,020 --> 00:23:20,660 But here we are. 358 00:23:20,660 --> 00:23:21,380 Here we are. 359 00:23:21,380 --> 00:23:21,860 Anyway. 360 00:23:21,860 --> 00:23:24,180 Your true crime will come into play. 361 00:23:24,180 --> 00:23:26,180 Yeah but not even the true crime. 362 00:23:26,180 --> 00:23:28,500 Just like being scared. 363 00:23:28,500 --> 00:23:30,500 Oh so that you're not. 364 00:23:30,500 --> 00:23:33,860 So you don't ever take your fitness journey because you're just way too scared to even. 365 00:23:33,860 --> 00:23:34,820 Quit being a little bitch. 366 00:23:38,260 --> 00:23:38,660 Okay. 367 00:23:38,660 --> 00:23:41,540 So my best friend she decided she got a gym membership. 368 00:23:41,540 --> 00:23:42,580 She's going to start going to the gym. 369 00:23:42,580 --> 00:23:44,180 Well she like I said she's a nurse. 370 00:23:44,180 --> 00:23:44,420 Yep. 371 00:23:44,420 --> 00:23:46,580 So her schedule is crazy. 372 00:23:46,580 --> 00:23:48,020 And she kind of has the same things as me. 373 00:23:48,020 --> 00:23:49,460 She's like I don't know what to do in the gym. 374 00:23:49,460 --> 00:23:50,180 Yep. 375 00:23:50,180 --> 00:23:53,300 And so I kind of got her started on like here. 376 00:23:53,300 --> 00:23:55,380 Here's the circuit machine area. 377 00:23:55,380 --> 00:23:55,700 Yeah. 378 00:23:55,700 --> 00:23:56,500 Stay over here. 379 00:23:56,500 --> 00:23:56,980 Yes. 380 00:23:56,980 --> 00:23:57,620 And I don't know. 381 00:23:57,620 --> 00:24:02,580 I'm kind of like not everybody thinks feels the same way that I do. 382 00:24:02,580 --> 00:24:05,140 Not everybody needs to take the same steps that I did. 383 00:24:05,140 --> 00:24:05,380 Right. 384 00:24:05,380 --> 00:24:07,060 I'm like that's all I can tell you. 385 00:24:07,060 --> 00:24:08,180 That's what got me here. 386 00:24:08,180 --> 00:24:08,420 Yeah. 387 00:24:08,420 --> 00:24:13,380 And I'm like don't worry about you know how much you're lifting or how much this or that. 388 00:24:13,380 --> 00:24:19,300 I'm like just keep coming in here and doing this until you don't feel like a dipshit coming in here. 389 00:24:19,300 --> 00:24:19,700 Right. 390 00:24:19,700 --> 00:24:20,420 You're comfortable. 391 00:24:20,420 --> 00:24:20,580 Right. 392 00:24:20,580 --> 00:24:21,300 That's what it takes. 393 00:24:21,300 --> 00:24:22,580 That's that's all I got. 394 00:24:22,580 --> 00:24:23,460 There is. 395 00:24:23,460 --> 00:24:29,460 That's why like at the beginning of the year we kind of branded or tried to brand for the gym a 396 00:24:30,180 --> 00:24:32,180 program that was a three by three by three. 397 00:24:32,180 --> 00:24:33,700 Have you seen that on our social media at all? 398 00:24:33,700 --> 00:24:37,060 I know we're kind of trying to do a little bit but basically we have those three rows 399 00:24:37,060 --> 00:24:41,700 of circuit machines and so I was like okay if you come and do the three rows of circuit machines. 400 00:24:41,700 --> 00:24:46,580 I think that's actually how I programmed my FitBot app was through your website. 401 00:24:47,140 --> 00:24:47,460 Yeah. 402 00:24:47,460 --> 00:24:50,580 I took those machines and I said these are the machines that I have. 403 00:24:50,580 --> 00:24:50,900 Yeah. 404 00:24:50,900 --> 00:24:58,500 And so if you do those three rows of machines three times through three days a week you're 405 00:24:58,500 --> 00:24:59,460 going to make progress. 406 00:24:59,460 --> 00:24:59,860 Yep. 407 00:24:59,860 --> 00:25:07,060 I would guarantee if you are if you do that and you come in and you go through them three 408 00:25:07,060 --> 00:25:13,700 times through three days a week with the intention of doing you're moving that pin down as much as 409 00:25:13,700 --> 00:25:19,860 possible and getting through those sets is impossible for you not to see some sort of 410 00:25:19,860 --> 00:25:20,180 progress. 411 00:25:20,180 --> 00:25:20,580 Yep. 412 00:25:20,580 --> 00:25:26,180 And getting stronger and so there was there's kind of a fitness researcher guy that's kind 413 00:25:26,180 --> 00:25:32,100 of in my little circle of influence and he had written a huge kind of spiel on his social 414 00:25:32,100 --> 00:25:36,740 media channels where he's like people always ask me like what's the magic what's the magic mix 415 00:25:36,740 --> 00:25:39,380 of sets versus reps because people will do everything. 416 00:25:39,380 --> 00:25:39,780 Yep. 417 00:25:39,780 --> 00:25:44,820 There's all different kinds of you know you do five by fives you do three by tens or you 418 00:25:44,820 --> 00:25:49,700 do the three by twenties or should you five by ten like what everyone's got a different opinion 419 00:25:49,700 --> 00:25:54,820 and it's really confusing for somebody that's a beginner because you will see all the different 420 00:25:54,820 --> 00:26:00,500 opinions and he came out and he's like I am just my answer always is three by fifty two. 421 00:26:00,500 --> 00:26:03,540 If you go three days a week for a full year. 422 00:26:03,540 --> 00:26:04,100 Yep. 423 00:26:04,100 --> 00:26:05,620 Really the rest of it doesn't matter. 424 00:26:05,620 --> 00:26:05,860 Yeah. 425 00:26:05,860 --> 00:26:10,740 As long as you're getting in there you're doing something I would I would shoot for 30 to 45 426 00:26:10,740 --> 00:26:15,140 minutes you're picking up heavy stuff you're putting it back down you're trying to get 427 00:26:15,140 --> 00:26:16,180 stronger you're going to get there. 428 00:26:16,180 --> 00:26:19,700 What I have discovered and you never I don't think you've ever told me this 429 00:26:20,340 --> 00:26:23,060 but it's really just all about consistency. 430 00:26:23,060 --> 00:26:24,260 Yeah it is. 431 00:26:27,540 --> 00:26:28,260 No but it really. 432 00:26:28,260 --> 00:26:29,620 But it's a boring answer though. 433 00:26:29,620 --> 00:26:31,380 It really is it's like they're. 434 00:26:31,380 --> 00:26:33,780 Expecting for it to be some like really hard magical. 435 00:26:33,780 --> 00:26:37,860 There's no workout I can give you to get into the gym and where you're going to see results. 436 00:26:37,860 --> 00:26:38,100 No. 437 00:26:38,100 --> 00:26:40,260 Just keep going to the damn gym. 438 00:26:40,260 --> 00:26:41,220 100 percent. 439 00:26:41,220 --> 00:26:42,100 Don't stop. 440 00:26:42,100 --> 00:26:42,660 Don't stop. 441 00:26:42,660 --> 00:26:48,180 Because I didn't start seeing results until I was going to the gym at least three days a week. 442 00:26:48,180 --> 00:26:50,660 And you're lifting you're lifting heavier. 443 00:26:50,660 --> 00:26:51,140 Every day. 444 00:26:51,140 --> 00:26:51,620 Yeah. 445 00:26:51,620 --> 00:26:52,020 Heavier. 446 00:26:53,220 --> 00:26:54,180 You're getting stronger. 447 00:26:54,740 --> 00:26:55,860 You're getting stronger. 448 00:26:55,860 --> 00:27:01,620 I mean so yeah I think it boils it depends on your goals so back to the original question 449 00:27:01,620 --> 00:27:02,980 would you stay the same or do you change it up. 450 00:27:02,980 --> 00:27:03,620 All right. 451 00:27:03,620 --> 00:27:08,660 It truly does depend on your goals but some of it's not necessarily your goals in the gym. 452 00:27:08,660 --> 00:27:08,900 Yeah. 453 00:27:08,900 --> 00:27:12,980 Some of it's just what fits your personality and where you're at in your journey. 454 00:27:12,980 --> 00:27:16,980 Well because you can get real bored real fast and if you're the kind of person that just 455 00:27:16,980 --> 00:27:20,900 gets bored that's why I like kind of hesitate to be like just go in and do the circuit machines 456 00:27:20,900 --> 00:27:21,700 for two months. 457 00:27:21,700 --> 00:27:24,340 Not everybody is going to be able to like. 458 00:27:24,340 --> 00:27:25,300 No stick with that. 459 00:27:25,300 --> 00:27:26,260 It won't be consistent. 460 00:27:26,260 --> 00:27:26,900 Right. 461 00:27:26,900 --> 00:27:29,540 With consistency is like the number one goal. 462 00:27:30,100 --> 00:27:33,860 You got to find something some mix that keeps you wanting to go back. 463 00:27:33,860 --> 00:27:39,540 I could eat the same meal five times a day for three straight weeks before I get bored 464 00:27:39,540 --> 00:27:41,300 enough to like switch it up. 465 00:27:41,300 --> 00:27:42,260 Not everyone's like that. 466 00:27:42,260 --> 00:27:47,380 Some people need variety for every single meal and so like when I get into a routine 467 00:27:47,940 --> 00:27:52,580 that's where I'm like kind of lazy to a certain extent because I'm like I just want the most 468 00:27:52,580 --> 00:27:53,300 efficient thing. 469 00:27:53,300 --> 00:27:53,700 Yeah. 470 00:27:53,700 --> 00:27:55,140 The most thoughtless. 471 00:27:55,140 --> 00:27:56,580 Said lazy is not always bad. 472 00:27:57,220 --> 00:27:58,180 No it's not. 473 00:27:58,180 --> 00:27:58,660 It's true. 474 00:27:59,220 --> 00:27:59,620 All right. 475 00:27:59,620 --> 00:28:01,700 I mean it does pay off every now and then. 476 00:28:01,700 --> 00:28:07,060 So yeah I but overall I am a huge fan of not changing it up too much. 477 00:28:07,060 --> 00:28:10,900 I think there's some consistency and some things that you can track. 478 00:28:10,900 --> 00:28:11,540 Yeah. 479 00:28:11,540 --> 00:28:13,140 Over time that help you. 480 00:28:13,140 --> 00:28:17,460 And so just to clarify you like a good like full body three days a week. 481 00:28:17,460 --> 00:28:18,100 100 percent. 482 00:28:18,100 --> 00:28:18,740 Okay. 483 00:28:18,740 --> 00:28:22,020 Hands down that will be my answer probably till the end of time. 484 00:28:22,020 --> 00:28:22,500 Okay. 485 00:28:22,500 --> 00:28:22,980 I like that. 486 00:28:22,980 --> 00:28:24,260 I don't like body parts splits. 487 00:28:24,260 --> 00:28:25,300 I don't think they're super efficient. 488 00:28:25,300 --> 00:28:28,980 See and I was doing full body for the longest time and then I did I don't know I looked 489 00:28:28,980 --> 00:28:30,660 up something and I was like all right I'm going to go in. 490 00:28:30,660 --> 00:28:31,780 It was like a day one. 491 00:28:31,780 --> 00:28:31,940 Yeah. 492 00:28:31,940 --> 00:28:35,060 I went into the day one like chest and I don't know whatever. 493 00:28:35,060 --> 00:28:35,380 Yeah. 494 00:28:35,380 --> 00:28:36,660 And I was like holy shit. 495 00:28:38,260 --> 00:28:38,660 Ouch. 496 00:28:39,620 --> 00:28:40,740 I get like I get it. 497 00:28:40,740 --> 00:28:41,940 I get why that's a thing. 498 00:28:41,940 --> 00:28:42,500 Yeah. 499 00:28:42,500 --> 00:28:45,540 But you know what I think we should do because this is like a whole other topic. 500 00:28:45,540 --> 00:28:46,020 Yeah. 501 00:28:46,020 --> 00:28:50,820 I feel like that we should put the pause on that thought and that should be our episode 502 00:28:50,820 --> 00:28:56,740 for next week because I could be on a huge soapbox about why I believe in the full body 503 00:28:56,740 --> 00:28:57,460 workouts. 504 00:28:57,460 --> 00:28:57,780 Okay. 505 00:28:57,780 --> 00:29:01,620 Because I don't think we've really went to the level of detail that we can about that 506 00:29:01,620 --> 00:29:04,820 to share with people why for me it makes a whole lot of sense. 507 00:29:04,820 --> 00:29:05,460 Okay. 508 00:29:05,460 --> 00:29:06,260 I want you to do that. 509 00:29:06,260 --> 00:29:06,820 Let's do that. 510 00:29:06,820 --> 00:29:07,060 All right. 511 00:29:07,060 --> 00:29:08,820 So we'll save that for next week's episode. 512 00:29:08,820 --> 00:29:13,780 So in the meantime thanks for staying with us or if you're new joining this is season 513 00:29:13,780 --> 00:29:14,180 three. 514 00:29:14,180 --> 00:29:14,900 Welcome. 515 00:29:14,900 --> 00:29:19,780 Welcome episode one season three go back and listen to the first 48 episodes. 516 00:29:20,500 --> 00:29:22,020 They're a real they're a real trip. 517 00:29:24,020 --> 00:29:25,700 You'll keep yourself busy for a while. 518 00:29:25,700 --> 00:29:27,940 So that's all we got for today. 519 00:29:27,940 --> 00:29:29,060 So until next time. 520 00:29:29,060 --> 00:29:29,300 Bye. 521 00:29:30,820 --> 00:29:31,780 Thanks for listening. 522 00:29:31,780 --> 00:29:35,700 Be sure to head over to our Instagram at nacho fitness coach and let us know how you feel 523 00:29:35,700 --> 00:29:36,420 about the topic. 524 00:29:36,420 --> 00:29:38,020 Do you love it or hate it? 525 00:29:38,020 --> 00:29:41,460 Also don't forget to hit that subscribe or follow button wherever you're listening. 526 00:29:41,460 --> 00:29:43,460 And if you like our podcast leave us a rating. 527 00:29:43,460 --> 00:29:44,180 See you next time. 528 00:29:44,180 --> 00:29:54,900 You've been listening to Ufany Innovatives 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