Welcome to Nacho Fitness Coach. The podcast for
fitness is technically the topic, but let's be
honest, we get distracted. I'm Sarah, the fitness
expert who actually understands this stuff. And
I'm Kayleigh, the beginner who thinks Bulgarian
split squats are a hate crime. Every week we
break down fitness myths, call internet nonsense,
and try to make sense of the chaos. While also
going off on tangents, making bad jokes and questioning
our life choices. If you're looking for expert
advice with the side of whatever Kaylee does
here. Or just need a podcast that makes you feel
better about your own fitness journey. You're
in the right place. All right, let's do this.
Or, you know, talk about doing this. Sarah, did
you know that if you lay out all the dumbbells
in the gym, like end to end, you look like a
complete idiot? That's a fun fact could that
be considered a workout though I mean cuz if
you're actually going to that amount of effort
to take those steps and lift and carry those
Dumbbells to place them in a row as a gym owner.
Let's pretend I don't know how often you watch
the cameras Well, let's say you logged on to
the cameras and you saw some dipshit in the gym
laying out your Dumbbells or weight plates like
that and and would you be like go a little rock
star? Would you be like immediately? No get out
I would be like is this the newest tick -tock
workout. Yeah like went viral I mean honestly
that would be my thought cuz I would be like
wait who who came up with this idea and I would
blame TikTok. I just thought I just thought that
was a fun fact. So we're back with we're back
with season back with season what? Six. Yeah,
we're on season six. Yeah, welcome back, baby.
We are back. I always miss you. Oh, always. I
mean, we don't really see each other usually
very much before. We're really just like between
religious podcast friends. Yeah. And then talk.
Talk one night once a month. So which is great.
We need to address the neck brace in the room,
right? Yes, we do. There's a situation where
you fought a pack of what? Wild wolves. Yeah,
you should see them. You should see the other
guy. You should see the other guy. So you are
your this is an audio medium for the most part.
Let's talk about you. You've got a Neck brace
I do I'm wearing a full -fledged neck brace that
just does not let me and when you sent me the
text message and you Because I didn't know what
was I like look at my new accessory I even think
I had been like texting you like stupid shit
all day right and then later on and then you
you know who responded accordingly or or didn't
which I'm used to but And then that evening I
get a picture message from you like oh, I made
it like here's my current situation And I said
Oh, no, were you lifting heavy weights? And you
said, no, I think I just slept wrong. The computer
wrong or something. Something like that's so
embarrassing for you. Awful. Like it really is.
I mean, I thought for sure it was maybe because
I just started like kind of getting more consistent
and lifting again. I was like, this is yeah,
for sure. But no, I mean, the last time we recorded,
you know, my shoulder was The muscle spasms in
my shoulder. I mean, I was tight and I was like
my neck was kind of bothering me and everything
was just kind of like tense on my left side and
it's like I'd been going to physical therapy
getting dry needling the ultrasound we did heat
all different types of all all the things, you
know and just Different types of medicines for
it or you know, well, yeah actually I had steroids.
I had muscle relaxers. I had you know painkillers
We tried Chiropractic a couple different chiropractors
of different like specialties tried physical
therapy Try just massage. I tried sitting in
a like my sauna blanket to try get some heat
to it I mean I tried everything and I I get really
grumpy when it starts affecting my sleep Yeah,
and that's where it started. I started waking
up in the middle of the night and just having
Muscle spasms for like hours at night. I couldn't
sleep So anyways long story short by the fine
by the time I finally got into see orthopedic.
Yeah The ironic thing about it is if I would
have known what I know at the end Yeah, and scheduled
an appointment to go see him right away Literally
was sitting in his office and he was doing some
different muscle tests and things I tried to
figure out like left versus right side and he
took my fingernail and he like pressed on and
she's like flipped it what and he was like Yeah,
I'll get your admire proof tomorrow. Like you're
gonna come back and take it. He was that is a
Test that shows that there's nerve damage. Oh
my gosh. I'm like, are you kidding me? This this
is all it took was if I was known to make an
appointment with you you could have poked on
my fingernail and saw my Index finger flick next
to it move more than like it did on my right.
I just had it figured out and I could have had
it figured out right away Well heck so no, you
know Anyone out there listening if you're having
similar symptoms just go straight to ortho and
just bypass all of the rest of it and You'll
be better off in the long run. So anyways, I
had a extremely like a massively herniated disc
between in my cervical spine between six and
seven vertebrae and It was like exploded into
my spinal cord and my left nerve and just everything
pinched and shoved off to the side so it needed
Be taken out. Oh my gosh But the crazy thing
is right when I walked up like woke up from post
-op like I could feel my hand again Like it was
that immediate which was wild. I wasn't expecting
for that I mean he kind of alluded to the fact
that there would be some relief in the different
symptoms Yeah, but I was not expecting to actually
feel my arm again right away Right away. So wild
pretty crazy, but the neck brace has been annoying
Also, don't like being told what to do with regards.
Yeah limitations. No, and I really thought all
this time I thought because your your little
sister just had a baby, right? No, it sounds
like it was actually So yeah, I mean here we
are then so the neck brace has been actually
probably more annoying for other people than
it has been for me It's not super restrictive.
It just looks like it's horrible. Well, like
Dane can't get in there and you know, get the
right No, it was totally caged off One last time
you had a hickey though Pray high school. I accidentally
gave my husband a hickey. Anyway, we're gonna
cut that. Oh, there's no editing. If it comes
out your mouth, it's in. Anyway, what are we?
What are we talking about? What are we here for?
So I actually then have spent some time. I've
had to chill out a little bit and kind of like
just try to be calm and sit and which is actually
very hard for you I did actually blow through
almost in one entire sitting the brand -new season
of sweet magnolias Oh and just like ran right
through it and it was actually Probably the only
way that I could have sat on the couch for that
long. I've never seen it. It's good We were sick
last week and I sat my girls down there seven
and ten and I sat him down I had him watch my
girl. Oh you did was it is it Is appropriate
still now to this day? Yeah, I think it was appropriate
enough. I don't think they had ever seen anything
that had to do with, like, a child death or anything.
Well, right. Yeah, I mean... I'd been thinking
about it for a while. I mean, that's a level
of trauma I think every 7 to 10 -year -old needs
to have in their life. I feel like that builds
a character -building experience. Okay. Oh my
god. Were you crying? Oh, I was sobbing. Really?
I've seen that movie a million times. I knew
exactly what was coming. She says, you can't
see without his glasses. Oh Jesus Christ. I'm
gonna cry right now. And I was sick. We were
sick. Had the worst headache and so the crying
and the headache and the the bee stings of it
All was just it was a lot. Anyway, that's where
I was at. Mm -hmm. Yeah, so it's Yeah, so I mean
I didn't watch my girl during my time that I
tried to like chill out but I did actually come
across a good variety of Different reels on social
media that I just consumed a little social media.
Good. Yeah Yeah, and so I would have if I would
have known I would have probably upped your tick
tock sending sending So I just as I saw them
I just kind of added them to topics list and
I was like, let's just we'll talk about it Let's
do it. So here we go. So here's my one for today
Okay, because we've actually kind of talked about
them. I mean, obviously they're kind of part
of the whole like health and wellness picture,
but This one specifically is about your nutrition
and how it ties to a poor night of sleep. Poor
night. A bad night. I thought you said porn.
Porn. Oh my God, your mind is in the gutter today.
We went from mickey's to porn. I just don't even
know where this is going to go now. I really
thought that's what you said. my word so okay
so uh with that we're going to take just a quick
little ad break be sure to check out our website
at nachofitnesscoach .com where you can purchase
merch and listen to all previous episodes all
right we're back and Yeah, I this is dr. Andy
Galpin and I really like him He's always been
kind of a good influence of mine when it comes
to like nutrition coaching He's a lot of research
in it. I mean highly regarded But I thought we
would just kind of play this Clip okay that he
has on here and then it would give us a chance
to kind of talk about it. So you ready? Here
we go So what I do when I have a bad night of
sleep and it happens I have kids and I travel
and all kinds of things happen Three things I
do to mitigate this damage number one What I've
already talked about I will double triple down
as much as I can on protein Basically, I'm trying
to crowd out other foods So when I know I just
really want to go for burgers and fries and stuff
like that And I know it's cuz I slept for three
hours night before I'm gonna smash a double scoop
of protein I'm just gonna keep it really really
high I still might go get those foods, but I
just don't have the physical space and my stomach
anymore. I get full Of course, occasionally,
I'm a person. I'll just go have the burgers and
fries. I'm not neurotic about it. But if this
stuff happens somewhat regularly, you can't always
fall into that trap. At some point, you need
to make sure you don't do that. Willpower is
one way, but personally, I just make sure I'm
smashing protein throughout the day to reduce
that risk. Second thing I do is I make sure I
hit all that low -level energy expenditure stuff.
So maybe I don't have it in me to do my interval
training or my assault bike or run my hills or
whatever. But I'll make sure I walk. Let's move
around. Let's get three or four of those 10 -minute
walks in. No matter how tired and sleepy I am
or sick for the most part, you can probably get
yourself to walk. Those couple hundred calories
are going to add up, especially, again, if this
happens frequently. Sauna is another good one.
Sauna is not a replacement for exercise. But
hey, you can a lot of times convince yourself
to take a hot bath or a sauna and get something
out of the day. Third thing I do, and this is
going to stun people, But take a nap Go ahead
and actually just sleep you could suffer all
throughout the day Making worse choices and skipping
your workout or maybe that 30 60 or 90 minute
nap While you're gonna feel like you're not working
that time because you're not if it substantially
enhances the quality of the next 10 hours of
your day It might be worth the exchange for me
personally what I do When I have a bad night
of sleep and it happens I have kids and oh it
started over we started over So, you know and
this actually comes as this is an excerpt out
of a full episode that he does on how to boost
your metabolism He has a podcast Yeah, he does
and so but this so what I love about this then
is this the very first comment under his like
Context of his you know, he kind of bullets out
then what he talks about in the video, right?
What about the kidneys? At what point is someone
taking protein too far and which by the way has
been completely debunked Yeah about protein level.
He's got to say some I mean somebody's got a
shit That just that just cracks me up because
i'm like, do you really know who like? You're
actually asking that about. And so this is Dr.
Andy Galpin's response. Good question. It's been
studied widely and extensive evidence shows that
the dietary intake creates no harm for the kidneys.
Yeah. And so he then does his like sites, his
post or whatever. But comments are always the
comments are the art. It is the favorite part
of social media. But favorite part of his video
is the napping. Like, let's just let's just normalize.
Right. I don't feel like naps are normalized
enough. I'm a listen Big -time napper like I
am a slut for a nap Like I don't care I Read
this I read this study about something. I don't
know where I so maybe it's probably a tick tock
Let's be honest, but somebody was saying that
like People who nap tend to like have a better
quality of life and live longer, which I'm like
Hell, yeah, because I love a nap and I nap all
the time But then somebody commented and said
it's not that people who nap have a better quality
of life You know and then subsequently live longer.
It's that people who have time to nap have less
like a 30 -minute nap is like a game changer.
There's nothing there's nothing better i do it
all the time almost i try to do it daily yeah
there actually is anything wrong with it no there's
not and um huberman andy or huberman lab actually
did a yeah he's a good friend of ours right where's
the personal friend eye to eye on just you know
the podcasting world with him you know what he
did sorry i don't mean to go off on a side tangent
here but he so huberman has his podcast which
i had trouble listening to because his episodes
are like three hours long oh yeah they're crazy
long it's like there was a few if it's super
super piqued my interest i would listen to it
whatever but it would take me like three days
yeah he just recently came out with like huberman
essentials Whether like little like 30 minute
nice little that would be bite -sized. That's
smart Have I listened to those actually? No,
I might have to but he actually like I have The
only one of his that I've listened to this like
three hours long and again It took me like a
week to kind of go through in different chunks
on like car rides or whatever He actually did
in one of his talk about the power of just that
20 or 30 minute nap And it's not even necessarily
a nap that you're actually going to sleep. It
was just like that deep rest Having time and
it's funny because growing up that has been a
normal part of my childhood memories like Farm
country like that is what I remember at my going
to my grandparents house, especially in the summer
We didn't have school like I'd be hanging out
there all during the day Yeah grandpa come in
from the field. They would have well dinner is
lunch in the farming world, right? So the the
12 o 'clock noon. Yeah, it's called dinner in
farm country They would eat and then him and
his hired hand they would go in the recliners
and they would take a 20 -minute nap huh power
arrest and That was very normalized and they
popped up and then they would be out the door
and I was like It was honestly just part of what
I thought you did. So then I went to college.
Yeah, and you know, I mean I still Was never
somebody that stayed up a whole like super late
in college. I mean I was always in like a 9 p
.m. Bedtime kid For as long as I can remember
But I remember if I had like an hour break between
classes I would walk back to my room and I would
power it out for 15 minutes and I would be back
out the door See, I don't know and I can't honestly
pinpoint where or who or why it happened but
napping or sleeping Was it was like a shameful?
Yeah, like you don't do that. Yeah Which I don't
know. Like I said, I can't I can't even say like
my parents did that or I don't know My mom slept
and she slept till like noon every day That's
for another For the subscriber only content but
I've always felt this like sense of like shame
around napping or getting extra sleep or whatever,
but I've just had to like just taking it upon
myself to like deprogram that way of thinking
because I'm I do so much better and even like
my kids are old enough now that they know like
I just do it on the couch Cuz I don't want to
get too comfy. I'm not trying to like right now.
You don't go into bed Yeah, I just like nap on
the couch I set a timer for like 30 minutes and
sometimes I fall asleep sometimes I don't and
She wake up. He's so much better But I did like
the he actually almost even kind of like coined
a new term when he remember was talking about
it What was 20 30 minutes of deep rest? Yeah?
Because you don't necessarily like fall asleep,
right? But it is just like that period of time
where you're relaxing Yeah, yes. Yes, but I do
feel like when you take the nap board out of
it Yeah, it takes away the fact that you're like
going back to sleep or going back to bed or you
know, like it's like oh, okay It's actually just
it is a way to kind of re Set your battery a
little bit and just kind of like it's like a
power boost midday power boost or whatever But
yeah, I did think that was really interesting
how he gives I mean cuz listen you're gonna have
bad nights of sleep for whatever reason I mean
life work kids Whatever you're not always gonna
get in your full consistent routine for sure
happen You'll have different stages of life And
so I love the fact that he was you know kind
of sharing some different strategies of like
okay great Life happens. Absolutely. So now what's
your plan in place around making sure that that
one thing doesn't like trigger this like avalanche
of all these other things happening? Like how
can you then still like regain control over your
day over your choices? Where there could be things
that can go south really fast, right? And so
obviously the first thing does become your food
choices, right? Like if you're if you're tired
and you're hangry, then your choices start going
by the wayside for sure, right? And so just giving
the suggestion of that strategy where it's like,
okay, get up Get two protein shakes down like
right away and just You don't think you could
do that two protein shakes. How much water do
you use to mix in with your shake? We've talked
about this too much Eight to ten. I do know I
do like a 20 ounce shaker bottle Two scoops of
protein. It's 50 grams of protein Yeah, that's
probably enough. Yeah, I guess I would do my
I do mine too. I would do two shakes in like
eight ounces, maybe ten If like eat it with a
spoon pretty much cut it with a steak knife.
Yeah, it's like a shake Shake shake eight ounces
of water. Yeah, maybe ten with two scoops of
protein Yeah, how many grams of protein is that
fifty? In eight ounces. Yeah, Sarah. That's insane.
No, it's not you have to chew it. No It's like
a thick milky texture Just open up your throat
Sir, that's insane. No, you're insane having
20 ounces to get down two shakes. That seems
ridiculous But I'm getting my water. It's more
water. I'm getting my water. I would rather do
I would rather Shoot eight ounces They have 50
grams of protein and then drink just 20 ounces
of fresh water. How do you not choke on it? It's
not that bad It's like mud. No, it's not quite
that bad Now if you put in like quest nutrition
has powdered coconut oil that I will add it Alan
just missed the whole thing You missed a good
one Alan you missed a good ride but So if you
add in the coconut, what would I do that too?
I mean, I don't yeah, but it does make it a little
bit thick. I don't know I I've laid off the protein.
You know what? We should do that for another
episode is we should bring in our protein like
a chug challenge Yeah, just go side -by -side
texture challenge. All right tomorrow, okay You're
gonna hear this episode in Oh man, you know,
yeah, we'll just to be continued. Well, we'll
have that on a future episode. That'll be fun
Something something I am I've been doing I've
been trying to be super consistent with my breakfast
I've been laying off the protein shakes. Uh -huh
I'm doing your breakfast three scrambled eggs.
Yeah with a little bit of butter. Okay, and A
whole wheat bagel. Yep with cottage cheese on
top Rate my breakfast. You don't like cream cheese.
I Like cottage cheese just fine Is that worse
better? wouldn't cream cheese be like More unhealthy.
No, I mean it's probably higher fat content than
cottage cheese. There's nothing wrong with it.
Don't shame don't don't Shame my cottage cheese.
There's nothing wrong with cottage cheese. I've
just never heard of anyone putting cottage cheese
on either I think I saw there's a guy on Instagram.
I follow Mitch little I've sent you some of his
videos, but he said this is what you eat every
morning. So I was like bet Alright, I like all
those things. I don't know. I'm not struggling
with it. It's not a gross breakfast for me, like
the overnight oats I really struggled with. Three
scrambled eggs, a whole wheat bagel. I could
probably pick a healthier bagel, to be honest
with you. I mean, a bagel's a bagel. It doesn't
really matter what kind I feel like. But yeah,
fills me up. I think it's maybe time for a little
quick ad break. Find our Nacho Fitness Coach
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Okay, we're back Hmm. What do you think? I just
I mean you are you what are you hung up on? Well
the texture I think because you just seem to
be such a texture type person I've always loved
cottage cheese, bitch. I love any kind of cheese
I don't discriminate. It's just I love cottage
cheese So if I love cottage cheese, it's okay
to have a little cottage cheese with my breakfast,
right? You have on your bagel. Yeah It's pretty
good Toast the bagel a little cottage cheese
on top It's fine. How do you feel about this
Alan? I mean I Would try it I would I don't even
know if I could try it that just sounds what
what blows me away is how Beyond that you would
eat this Katelyn. Oh, no, that's a fine breakfast
That's what puzzling me the most if you look
back at yourself from three years ago Angel we's
for breakfast like but it's just cottage cheese
a bagel and some eggs. I don't understand what's
but they're not separate You're putting the cottage
cheese on the bagel and the eggs. No, they're
on the side. Oh now I did have a friend Get share
a tip with me about doing like a big dollop of
cottage cheese in with her scrambled eggs. I've
done that. And that makes them really delicious.
I started doing that too, but yeah. Um, I can't,
I can't tell if you are disgusted with me or
proud of me. I'm not really sure either. I think
you actually like it in a way. Me? Well, yeah,
you like the fact that she's doing something
that you don't think she would do. Maybe I mean
it's been like a couple months now style bagel
with flavor. This is a whole wheat bagel Just
one and it's just one. I don't eat. It's not
like two sides of the bagel shirt Which is actually
like I feel like a normal sized bagel entire
bagel from the 1950s, but yeah, I don't know
I wasn't expecting this reaction from you. I
don't know shocked to hear wheat in your vocabulary
Holy holy I Love a white bagel from time to time,
but that's like well, that's a sometimes food,
you know, is it a white bagel? I mean, do you
think of white bagels that what's a source for
you? Well, you told me one time you told me that
white bread was a sometimes food. So I'm learning
I mean more higher higher more higher Honestly,
I like whole wheat bagels more I don't like whole
wheat bread more than white bread But I like
whole wheat bagels more than white bagels. I
usually tend to go for like cinnamon raisin Bagels
raisin nothing. Mm -hmm. Nothing raisin. Hell,
you don't do raisins Absolutely Is it cuz it
used to be a grape and you just don't like that?
I don't know. That's a good question What, what,
what is my beef with raisins? I don't know. They're
gross. Texture. I don't think I care that it
used to be a grape. You know, everybody used
to be something. I'm not here to judge who you
were in a past life. Like I don't care about
that. Oh, I still would like somebody to explain
to me why the can. For raisins says that the
ingredients are raisins because it's its own
thing But it's a dried grape. Why does it so
the ingredient should be great? But then but
then we're never gonna call raisins have a name
They should call it dried grape is the ingredient
and then its new name is raisin. Mm -hmm. I but
see I know I disagree I actually wholeheartedly
disagree with you. I didn't realize how passionately
I felt about this until just now. Okay, but here's
my question though. Okay, so you dry a grape
and it becomes a raisin. You dry a plum and becomes
a prune. You dry an apricot, but it's an apricot,
a dried apricot. It doesn't have a new name.
You dry have to be so black and white Special
to get their own name. It's okay for fruits to
evolve into something else once they have undergone
the drying process Called whatever they want
to be called You know, why are we like who are
you to say like no you were once an apricot you
will always be an apricot You were once a prune.
I'm just saying I'm just saying then like once
we dry apple slices Why didn't they get a new
name? I just feel like there's bigger issues
in the world. Like people are dying. You know
what I mean? Like why are we hung up on? I just
don't feel like that's an accurate food label.
Well, take it up with Donald Trump, I'm sure.
I mean, I just, I don't, I don't understand.
There's just no consistency there. Listen, I'm,
I am... I feel like this should be more consistent.
No, I'm completely okay with a great with a raisin
label saying Raisins, I'm okay with that. I can
sleep at night. I sleep fine every night knowing
um It it keeps me awake at night some You know,
I just feel like there's bigger shit to worry
about, you know Do you know do another thing
that keeps me up awake at night? Tell me Ikea
okay, like Their name of their business is all
capital letters. And on the side of their buildings,
it says Ikea home furnishings. But the H is a
capital H. The F is a lowercase F. Explain that
to me. So that the H. So if it was like Ikea
home furnishings, like as a sentence, then they
should both be lowercase or if it's both. part
of the title, then they should both be uppercase.
These are the things you think about at night.
Yeah, I say awake at night and like think about
like, you know, I could have had a better relationship
with my mom or I'm like, why did Ikea choose
to have the whole the F in the home furnishings
on the side? Well, it's a it's a foreign. Here's
here's brand new information for It's not some
people America is actually not the only country
in the world. You know what I mean? Really? See
look doesn't that look weird? Yeah, but this
is a I know but look at it Like why would that
happen? I've never noticed that yeah there you
feel like there needs to be a period on the end
They're either well, but then why is it? Yes
either sentence or is it a title? Don't or but
why would they do that? It doesn't keep me up
at night and I'm never gonna think about it again
Are you sure cuz now if you ever see it Ikea
building you're gonna see that bother me a little
bit It anyway, what's this episode about? I don't
know but if somebody could explain that to me
in the comments of this episode that would be
ideal Okay, so it has something to say yes Alan
so I see the Ikea building to To see how weird
it looks. I'm still on the raisin thing. Oh,
OK. Yeah. Nobody cares about it. We're going.
Well, we're going back there. We're going back
to the reasons. Well, I was thinking in the back
of my head, maybe this is a cultural term. Raisin
compared to grape. And I was right. OK. Oh, dried
grapes are called raisins because the word raisin
comes directly from the French word for grape
with raisin raisin sec in French, meaning dried
grape. Oh So once again America is not the only
country in the world. Uh -huh Okay, what is it
about prunes? See now we're getting answers.
Okay, fine. I think this is not the only language
so It's the only one I speak so It means it's
what matters Okay, is there an answer then for
the prunes then or no, I haven't spelled it yet
hang on Okay, well we can protein We're gonna
have a chugging contest or at least tech texture
challenge with the protein. Yeah, we're gonna
So is this strategy for making poor nutrition?
Choices just default to getting your protein
in first because then you won't have enough room
to make bad choices Second just the extra effort.
Don't worry about stress over stressing your
body with high -intensity exercise Yeah, which
I feel like we're kind of running out of time
for episode, but I also feel like that's a very
worthy Topic to dive into because I recently
had an experience with being ill Yeah, being
sick right and it's yeah having that like and
we've talked a little bit before about like what's
what Alan Do we have an answer for prunes now?
Oh, you know why we don't have an answer because
I've been asking Google Why are apricots called
prunes? No, they gave me an answer Well, they're
actually not Thank you for your thank you for
your welcome we appreciate you more like those
are not the same So let's talk about Doing a
little bit of some something on the days where
you got nothing nothing. You know what I mean?
Mm -hmm cuz I feel like I Woke up last week Super
sick very ill right influenza a I suspect but
I don't I have doctor anxiety So I didn't go
to the doctor of course my daughter was also
sick. We were just so you know, we're like all
shit. We're sick Wednesday did nothing Thursday.
I woke up and I was like I still feel like crap.
Am I lifting weights today? Absolutely not Am
I running two miles, three miles? Absolutely
not. But I was like, just get on the treadmill.
Get some steps in, get your body. I literally
rotted in bed all day Wednesday. I was like,
get on the treadmill, even if you lay in bed
for the rest of the day today. So I did that.
I made it like, I don't know, 20 minutes. But
I was like, damn, girl, you did something. Mm
-hmm. See, and you felt better. Yeah, I felt
like shit, but. Well. You're moving a little
bit better. It was a tough, but I was yeah I
know I was glad I did it because I was like that's
better than what's the alternative? Right lay
dead for date the day to just laying a bit get
up and do something do something. I Mean the
weather wasn't super ideal But if you have a
day to where you're not feeling great and you
can at least get outside get some sunshine Yeah,
I'm fresh and I have a little bit, you know And
I think everybody has those days where like you
said where you just for whatever reason you didn't
sleep good Right there is something you can do.
Oh, you don't have to just throw your whole day
away. No, that's always been like my Being getting
on a treadmill for 30 minutes even walking it
like three miles per hour is my like I didn't
work out today, right? That's that's just become
your baseline generally non -negotiable, right?
Well and just having strategies a plan right
to have strategies of like Realizing okay, this
is still part of my plan. Yep, even if a B and
C can't happen for one reason or another just
knowing that you've got yep Control over the
situation usually wake up at 5 a .m Right and
I have a plan for like my you know where I'm
not pushing myself But even the days are like
for whatever reason I sleep in or yeah, whatever
like it's I'm doing 30 minutes Do it's part of
the plan. Yep. So anyways, I thought that that
was a really great little real We can post the
link To his social and even maybe try to find
that episode that it came from just because I
do really like his stuff He's a really great
source of information Dr. Andy Galpin. Okay,
he's great. So if I followed his stuff for a
very long time like years he's kind of been in
my like quote in their circle of people that
I've Gained influence from so he's very legit.
So anyways, that's it. That's all we got so That's
it. That's everything. That's all the things.
That's all the things for today. So there we
go. Until next time. Bye. Thanks for listening.
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