Has it been a while since you’ve worked out, but you have a newly found motivation to get going? Are you diving into a fitness program only to be so sore afterward that it does not feel like it was worth it? Getting back into exercise after the stressful year we’ve had is a great thing, but it needs to be approached in the right way to make sure it is sustainable for you.
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If You Want To Get Back into Exercise Without Feeling Wrecked, You Should:
- Commit to a daily movement practice rather than a super intense workout that hurts your body for the rest of the week
- Modulate both the intensity of your workout and the volume to meet yourself where you are at
- Take care of your tissues and allow for proper recovery to avoid getting hurt
Ditch The ‘All or Nothing’ Mentality
When getting back into movement and working out, the first step is to get rid of the ‘all or nothing’ mindset that fitness culture has ingrained in us. Instead of going so hard once a week that you have to ‘toilet trust fall’ for the rest of the week, focusing on a daily movement practice is a much more sustainable and enjoyable way to ease yourself back into exercise.
Your body needs support when getting back into movement, which is why you need to integrate taking care of yourself into your daily routine. If you are ready to get reacquainted with a daily commitment to move your body, however, that looks and feels for you, a sustainable approach is the best way to honor your body’s signals.
Start Where You Are Now
We are coming out of a whole year of the world being flipped upside down. The amount of stress you have been under, your daily routine, and your sleep can all affect how ready your body is to get active again. The high-intensity workouts that you may have done in the past might not suit your body’s current needs.
It is essential that you modulate your intensity and volume of workouts and listen to the signals your body is sending you to properly heal your tissues and address the issues you are feeling. By listening to your body and taking the time to properly recover, you can get active again without wrecking yourself so that you can be more consistent, enjoy the benefits of your workout, and have fun while still challenging yourself.
Physical activity can be a fun, challenging, and positive experience if you approach it the right way. By shifting your mindset away from the ‘all or nothing’ mentality, modulating your intensity and volume, and focusing on your tissue recovery through nutrition and awareness, you can harness your good intentions and get active again.
Are you ready to take your motivation to get active again and implement it in a safe, healthy, and fun way? Share what your daily movement commitment is with me in the comments below.
In This Episode
- Why you should focus on a daily commitment to move your body rather than ‘going hard’ (7:44)
- The importance of modulating your intensity and volume when getting back into movement (11:01)
- How to take care of your tissues and think about your recovery as you start to move more (17:12)
- What to think about when listening to your bodies signals in order to get more active again (21:58)
- Resources and recommendations to help you get active again and meet yourself where you are at (23:20)
“I want you to start thinking about movement being more of a daily commitment instead of a once-a-week smash fest which then you can’t move for the next five days and your body is so painfully sore that every step you take feels super painful.” (9:02)
“We have been taught by fitness culture in general that if it is not intensity level 10, that it was no good and we got no benefit from it. Which is absolutely not true.” (12:10)
“You need to think about what is leading up to me getting more active again and are there things I should probably deal with with my body?” (21:08)
“What I am seeing a lot in the community is still an under-eating situation. It’s like an under-eating, under-recovery situation, and that is not going to help with your recovery.” (28:29)
“Recovery is a part of the process, and if you are coming out of a period of less activity, it might be something you need to think a little bit more about.” (30:06)
Featured on the Show
Getting Back to Exercise Without Feeling Wrecked FULL TRANSCRIPT
Tell me if this sounds familiar. It’s been a while since you’ve worked out, and you’ve newly found the motivation to get going again. So you dive into a fitness program, you really go hard in the paint, and then you can’t move. Your body is so sore, you have to do the toilet trust fall, and you just think that was not worth it. And so you stop. On today’s podcast, I’m going to be covering some tips and advice for getting active again after a period of taking a break from exercise, in particular, how to stop swinging from an all-or-nothing kind of approach to movement to something that is more sustainable. Some things to think about as you are getting back into it in terms of setting up your workouts, or assessing your workouts. And lastly, what you really need to think about taking care of in your routine to support your body as you get back into movement. Let’s go!
The Listen To Your Body podcast has one bold mission, to help change-making women like you give themselves radical permission to listen to their bodies get free with food and fitness, and channel their energy, and be a force for good in the world. I’m a certified intuitive eating counselor, nutritional therapy practitioner, and strength coach, Steph Gaudreau. This weekly show brings you discussions around dropping diet and exercise extremes, letting your inner wisdom lead, and taking up space from an inclusive body neutrality health at every size, non-diet nutrition perspective, we’ll examine how diet culture and the patriarchy keep women busy and distracted by the quest for body perfection, and how we can break free to live life on our own terms. It’s bound to be fiery and ultimately, to make you think, hit subscribe on your favorite podcast app. And let’s dive in.
Hello, my friend, thank you so much for being on the podcast today. I am so excited to dive into this topic for you. A few weeks ago, I did an Instagram live with my lovely husband, the very Scottish, Craig Zielinski, and we talked about this on IG live. And there were so many people who are saying oh my gosh, I need this. Yes, this is me that I decided to make it a podcast episode so that you would have it forever and ever. And you can go back and listen to it easily at any time. So there’s something in the air right now. Which made me think of a Phil Collins song. But there’s something in the air. It is spring now we’ve had the vernal equinox quite recently. It’s Aries season, there’s this energy of new possibility and growth and rebirth and spring springing up. And frankly, we’ve now at least here in the States, it’s been over a year since we entered our first wave of lockdowns because of COVID. And a lot of people are now able to get vaccinated or we’re seeing that roll out. And there’s just there’s a shifting, I can feel in the collective, there’s a shifting in the energy, there’s almost a sense of renewed hope, again, that we’re moving forward. And it’s not perfect. And we still are, you know, dealing with a lot of heavy things.
But I’m noticing that a lot of people who took the last six months a year or something in between there with taking time away from exercise are now starting to feel like it’s back on the table. For whatever reason, whether that’s the gym that you went to was shut down. And now you have some more options again, whether you’re feeling like you have the energy again because let’s be real, the stress and the strain and everything that you’ve gone through, can contribute and it’s very draining to feeling like I don’t have the energy to work out right now or what was once really fun for me like a high-intensity kind of training is now not doesn’t feel good to my body or my body needs time and space to recover or I’m in a season where I’m being more gentle with myself. Whatever the reason is, if you’re feeling like things are starting to shift and you’re coming at this from a very expansive and curious and it feels good in my body approach then I wanted to do this podcast for you because what tends to happen and I can relate to this is, it’s easy to kind of, you know, you catch that sense of momentum, you catch that sense of motivation, it feels like really good. And you dive in super hard, super-fast, and your body is not happy about it.
And because it’s just had a period of less activity or different activity. And then inevitably, you may feel so sore, that you just are like, I can’t move. Or I’m not going to go there again, or my body is protesting, or maybe a long-standing kind of nagging thing that was going on in my body has been made worse by movement. And so what happens a lot of times is we get this high of, yes, go get it energy, which is then met with the reality of a body that’s less trained, and needs a little bit of TLC, or we just need to get things back, get back into things a little bit at our own pace. And of course, I’ve talked about why fitpro needs to die, and our podcast episode, this season of like the Nope, though no pain, no gain mentality and why that’s harmful, and how it plays into things like diet culture, and it’s really a very toxic way of looking at fitness. So if you haven’t heard that episode, you may want to go back. But what I want to bring to you in this show today is just some advice for getting active again, without it completely destroying your body and your will to live.
So the first thing is, you know, it’s really easy to get hooked into other people’s idea of like, what the right way to move your body is. And I have my biases, right, I have, obviously, I’m a strength coach, I love to teach strength training, and encourage women to strength training, really enjoy that feeling of confidence, and all the mental-emotional benefits that come from a strength training, and how it opens things up for us, and it takes away the focus on just shrinking our bodies. Obviously, that’s my wheelhouse. But the thing is, I really want you to get clear on like, what are the ways that I’m moving my body or I can move, I can exercise, enjoy training, whatever it is that that is really aligned to me and my life and what I like to do because if you don’t like it, you’re not going to keep doing it. And so this goes into my first point, I’m going to be talking about three things today. So the first thing I want you to kind of get reacquainted with is some kind of a daily commitment to move your body.
If you’re ready to get moving again, is thinking about it less in the sense of I need to go hard and smash myself for 60 minutes, one day a week, and I’m going to be so sore. I mentioned earlier, that I have to do the toilet trust fall. I like that one time a week of going so hard that then you need five days to recover is a very different mindset, then what is my daily commitment to move my body. And when is the daily commitment to move your body, what you’re going to see opens up is a variety of different ways to move. Maybe you’re going to walk on a few days, maybe you haven’t, you’ve walked every day and you love it, that’s great. Maybe you’d like to sprinkle in a couple of strength training workouts, maybe you’re going to go out and do something for play and fun. You know, whatever it is, but I want you to start thinking about movement being more of like a daily commitment instead of once a week smash fast, which then you can’t move for the next five days, and your body is so painfully sore that you can’t like every step you take feels super painful. We don’t want to get to that point. Now, inadvertently, sometimes it happens. But I really want you to think about how can I be consistent and this is where the all or nothing mindset mentality of diet culture really bleeds over into fitness, which is feeling like we have to like everything has to be so hard into the max. And if we’re not sweating and bleeding and puking on the floor that it didn’t count. That is not helpful that mentality has to go. And so if you are somebody who has been in that mentality before, I’m going to challenge you here to sort of soften that approach and to look for the gray area is it does it have to be all or nothing and if frankly, your body is protesting because you’ve overdone it, you’re not going to feel motivated or inclined to move for the next several days perhaps because you’re so sore.
And the toilet trusts follow, just want to give a shout out to my friend, the wonderful Claudette Zepeda who taught me that term, many years ago called that I love you. The toilet trust fall is where your legs are so sore, particularly your quads, because maybe you’ve done a bunch of squats, that when you go to sit down on the toilet that last few inches, your legs are so sore that you can’t, you just got to like, just drop. Cuz you can’t lower yourself down anymore. That’s the toilet trust well, so shout out credit. So think about again, what is your daily commitment to movement? How can you mix it up and do a variety? No, cardio is not bad. No hit training isn’t you know, the be all end all. There are multiple ways to move your body, it doesn’t always have to be hard and intense and like a super long workout for it to count. So that’s number one.
Number two, if you are getting back into more of a structured workout is to think about modulating, modulating your intensity and your volume. So okay, what does this mean? So maybe you’re going back to your CrossFit class, maybe you’re you’ve picked up an at-home workout, and you’re going to get back into it. I really want you to think about this if you’ve been inactive for a while and you’re getting back into it, even if you have experience. And you’re like is not my first rodeo stuff. I really want you to think about what is the intensity? And what is the volume? And so what do I mean by that intensity would be like on a scale of one to 10? How hard is this movement for you? Or how hard is this workout for you? And generally is going to be things like and what is your effort to like? What is your how breathless? Are you getting it? You know, how taxing is it on your body? And the thing is, again, we’ve been sort of taught by fitness culture, in general, that if it’s not intensity level 10, that it was no good. And we got no benefit from it, which is absolutely not true. Here’s the reason why I want you to think about intensity is that again, we are coming out of a year, a whole year of a global getting flipped upside down. sort of situation, right? We have had financial stress, health, stress, young medical stress, we’ve had political stress, I mean, you name it, depending on you and your social identities, you may have experienced even more stress than other people, you know, think about your racial identity, for example, or are you a person who is in a larger body and you’re, you’re experiencing things like weight stigma on a daily like what you know, think about the amount of stress that you’re under, or you’ve been under.
And the thing is, is that high-intensity workouts especially may not be appropriate for you at this time. If you’re really super stressed. Here’s other people who may want to think twice about how much intensity they’re pouring into every single session. If you’re not getting regular restorative sleep, and that could be for a number of reasons. Maybe you have health issues. Maybe you are parenting or caretaking someone older. You know if your sleep is constantly interrupted if you’re on shift work if you have an autoimmune issue, or you are working on a health issue where chronic stress is playing a role, which is pretty much all of them are affected by our stress levels in some way, shape or form. I really want you to think about like, hey, if my autoimmunity is really not managed well right now, or if I’m in a flare, or whatever it is to consider the intensity of your workout and potentially, to dial that intensity down. Obviously, yes, I’m a strength coach, but I’m not your strength coach, and I’m a nutritional therapy practitioner, but I’m not specifically your nutritional therapy practitioner. So just keep this in mind as you’re going through this particular episode. You may want to check in with whoever is helping you with your nutrition, your fitness is overseeing your health, for example. Another element is to consider the volume. Volume is what in sort of the workout world is like, how many repetitions or you know, how long are you going for? It’s typically how many reps So, for example, if I wanted to do 10 bodyweight squats, that’s a much different volume situation than if I’m doing 150 bodyweight squats. And here’s where it gets a little tricky is that at the beginning or if you’re getting back into movement.
A lot of times people will say well decided I’m going to start with bodyweight. Great, that’s fine. However, if you’re doing 30 reps of something at bodyweight, that’s a much different story than if you’re doing 100 150 200 reps of that thing at bodyweight. So even if you’re not adding extra wrists resistance on top of bodyweight yet, think about how many repetitions that you’re doing, because it’s still going to add up. And this is why you see people get into a little bit of trouble is they’ll find some kind of Pinterest workout that they’ve pinned, or they’re like, Oh, my friend is doing this, you know, 150, squat challenge, or whatever it is. And you’re like, cool, that sounds doable. For me, even if I have you I have experience with this kind of exercise before, is really going from a state where your body is not adapted to that amount of volume. And then you do it. And then you like I said, spend the next five to seven days, where your body is just absolutely screaming at you because you’ve really overreached on the volume aspect. So think about this, if you’re getting back into some kind of bodyweight training, or even resistance training with weights, strength training, whatever it is, is to consider very carefully the volume that you’re doing, and make sure that you’re not doing an excessive amount of repetitions because even if it’s body weight, it will still catch up with you. Alright, so that’s the second point, right?
The first point was when you’re getting active, again, is to consider, you know, what is the daily commitment that I can make to movement, rather than kind of an all or nothing approach. And then, as I’m getting back into workouts, how am I going to modulate my intensity and my volume, based on my particular unique situation. So the third point is to consider taking care of your tissues and thinking about your recovery as part of this. So here’s an example of what I mean. And I’ve not taken a break in my movement throughout the last year. However, the what, of what I do tends to shift kind of seasonally and sometimes I string trade more, and sometimes I focus more on dumbbell work, or kettlebell work, sometimes I do more barbell work, it just kind of depends. And what I’ve noticed, maybe in the last month or so it’s his personal story is that sometimes I would get done with my workout and my left hip flexor would be a little bit, a little bit tweaky, you know, like, just sending me some, some slight pain signals here and there, but then it would kind of go away. And then last week, I had really increased the weights that I was doing, and was feeling really good about it, you know, my body was feeling great. And then by Friday, my hip flexor was very, very mad at me, to the point where, you know, sort of like lifting my leg up was not easy to do. And so I was like, okay, point taken body, you have told me now, I ignored you.
I ignored you when you were sending me more subtle signals. And now I have to take some time and you know, take a few days here off, deal with this, let it rest, etc. and figure out what is going on that caused that to happen. And what were the signals that my body was sending me all along because I chose to overlook them or brush them off? And so when I talk about listening to your body, this is one, obviously the name of the podcast, but this is one of the things that’s important is when I look back, obviously, hindsight being 2020 and, you know, I was just like, I’m just like, too busy to deal with this or like, Oh, it’s not a thing, it’ll go away. Even though I know better, you know it my body was still sending me signals. And then for whatever reason, you know, probably because I had increased the load that I was using over the last week or so. It was just something you know, probably my quad was really tight. And so that sort of caused my hip flexor to like, hey, pay attention to me now.
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So this is what I mean by listening to your body and just paying attention. Because when you’re coming out of a period of being less active, which is fine, we’re not judging that at all, okay, so you need to understand that I don’t have judgment for that stuff. But we got to be realistic when we’re coming out of a period of time where we’re less active. And then we’re going to be putting demands on our body, what sometimes happens is people will say, Hey, I wasn’t training at all, and then I got hurt, you know, I started lifting again, or I started, you know, jogging again, or whatever it is, and then like, boom, I got injured, see, exercise is bad, you know, like I’m, this is horrible. For me, this is always going to be harmful to my body, etc, etc. And what I need you to kind of shift your thinking about is, is that when your body is less active, or you’re, you’re sitting more or you’re just hunching over more, or you’re lifting, as my friend Noel would say, You’re living not just lifting and you’re doing your thing and you’re less active or you’re active in different ways.
You need to think about what is leading up to me getting more active again, and are there things that I probably should deal with with my body. Now, of course, not everybody is going to have access to a massage therapist or somebody who can treat them weekly. But I want you to think about are there things in your body that your body is sending you messages about right now. That is you know, a constant soreness or a bit of a chronic pain kind of situation that you are dealing with because you’ve had to just deal with it for whatever reason, but you’re thinking about lifting again, or you’re thinking about adding in some training or whatever it is because there’s a fairly good chance that that issue is not going to go away when you get more active. Now, a lot of people notice that when they increase their activity, again, their body just feels better. And that certainly can happen. But also like think about what are the like nagging things that I’m kind of just dealing with? Because it’s been in my normal? And what are the ways that I can start addressing some of these things? And so what I want you to what I want to point you to here are some external resources, because this ain’t my wheelhouse. Okay, so here are a few people who are doing things on Instagram, or they have programs that you can enroll in for a variety of price points. Or just check out their free content, right, because no, not everybody has the resources to jump into a high-level coaching program. And that’s fine. But a lot of these people are doing free stuff as well on the gram or on YouTube or whatever happens to be so Doc Jen Fit who has been on this podcast before. And she talks a ton about, chronic pain and how to move through it and you know, tons of videos and tons of examples. So go check out Doc Jen Fit.
Also the ready state. So this is Kelly Starrett, who’s also that on this podcast has some great videos about also about mobility and a different approach from Doc Jen. So you just kind of have to see whose approach you like and test it out and see who you jive with, but The Ready State, Kelly Starrett is another one.
And the third one would be Rom Wod. So this is more of a stretching kind of yoga ish, kind of for sport, kind of a situation. So if you are somebody who trains a lot, you’re looking for quick mobility or I should say flexibility programs that you can add afterward to your workout as kind of a cool down, then Rom Wod is a great one. And so we’ll put links to all of that stuff in the show notes. Look, ya’ll there are so many. So so so so so many amazing, brilliant people online who are helping with this and doing things at a variety of price points and entry levels, and things like that, but you just kind of have to think about it.
If I’m going into a period of increased activity, and I’m carrying some kind of nagging body thing, I need to think about trying to sort it out. Because it may not get better, it may actually get worse. Okay, so this isn’t to make you afraid or say, Oh, my God, you’re totally going to get hurt. But it’s just to kind of make the connection that if your body is sending you some signals, notice what those signals are when you wake up in the morning, you know, what is painful, what is, feels creaky what feels like your movement is restricted, and just get more aware of those things. So that if I wanted to the time is appropriate, you can do a little bit more with those. And then the last piece on this, like, the third point was that I want to cover is recovery. So here’s the thing, and I’ve said this on so many podcasts before, and I haven’t done it as much fitness content in the last day, year or so. But it’s always something that’s there is that recovery from your workouts is when you get stronger, you and so you know, and I’ve told this story before if you haven’t heard me talk about it. I come from a competitive sports background, where I was overtraining and under-eating. And that influences a lot of the work that I do, and a lot of the things that I talked about and my perspective and point of view, which is no not everybody needs to eat less and move more, we have a lot of people who are not eating enough and are working out too much. That could be you and if so you’re in a good place because this is what we do.
But is really kind of bringing these things back into alignment and looking for the crossover between sort of like a healthy, and this is using air quotes, because it’s very relative to each person, but a healthy kind of way of eating a healthy way of moving your body and a healthy relationship with those things. It’s not just that, you know, somebody could tell me that they’re eating like the perfect amount of macros, or they’re really dialing in their, their nutrient intake or whatever it is. And if their relationship with food isn’t there, like that’s it, to me is a big flashing neon sign. Same thing with movement, right? So if you are going hard and paint with your movement with your workout, this and that, but you’re not recovering adequately enough, or there’s some relationship with exercise, right?
There’s like mindset stuff under it, there’s beliefs under it is not in a supportive place for you, this is a thing we have to look at, right? So with recovery is like when we take the time to let our bodies recover is when we actually get stronger. It’s when our muscle repairs itself is when our body You know when we’re sleeping repairs itself. And this is so important because, and not to turn this into like a post-workout nutrition show cuz I’m not going to do that today. But what is really critical is that I’m seeing is that people, even if they are not competitive athletes, which most of you I don’t think consider yourself, hey, I’m a competitive athlete. But then you tell me that you work out every day and you work out hard, and you care about how you train and this and that. And I’m like, you’re an athlete, okay, even if you don’t compete.
So what I’m seeing a lot in the community is still an under-eating situation, it’s like an under-eating under recovery situation. And that is not going to help with your recovery. So if you’re getting back into moving again, and you’re really looking at getting back into structured workout strength training again, you know, we’re going to be bringing in some hit or whatever it is, I really want you to think about, have my eating habits changed? And do I need to shift those a little bit to meet my body and its needs, where it’s going to be now that I’m starting to exercise again, or lift weights again, or do more hit training again? So that’s a piece of the puzzle that is so often missing, and people will tell me, I’m just not recovered. Like, why am I feeling like I’m not making progress? Or why am I not getting stronger? or Why do I feel so sluggish all the time? And we’ll kind of take a big 30,000-foot view and look at Well, what are you eating? How much are you eating? Are you eating enough to fuel your, your even your basal metabolic rate every day? And they’ll say, Well, you know, I’m skipping breakfast and I’m fasting and I’m doing all these things. And I’m like, okay, at the end of the day, we’re actually not taking in enough energy, right? It’s not food is not just fuel. But we do need to make sure that we’re providing adequate energy intake, putting enough into the tank. And that was, yes, also enjoying it and making you know, room for satisfaction and things like that, too.
So recovery is is a part of the process and if you’re coming out of a period of less activity, it might be something you need to think a little bit more about. Okay, so just to quickly recap on this show, giving you some tips for getting active again, without wrecking your body. And that way you can be more consistent, you can enjoy the benefits of your workouts, you can have fun at the same time, yes, please enjoy what you’re doing, even if it’s challenging. Look, physical activity can be challenging, and it can be really, a really positive experience because of that, right? However, if you’re not enjoying any part of it ever, like reevaluate, okay, so when you’re getting active again, the three tips I covered in this podcast today, a daily commitment to move is probably more important and sustainable than a one time a week. No balls to the wall workout, that then means I have to toilet trust fall for the rest of the week, let’s shift that mindset from all or nothing to something we can sustain. Number two is to modulate both the intensity of your workout and the volume, the intensity is really going to help you meet yourself where you’re at, especially in terms of your stress levels. And then the volume is going to help you not overdo it with the number of reps that you’re doing. Even if you’re starting with a more bodyweight situation. And then thirdly, taking care of your tissues and allowing for proper recovery.
So if you’ve been dealing with, you know, a nagging shoulder thing, or a back pain thing, or a sore foot thing or anything, like think about taking care of those things, or getting assistance, and I listed some folks out who can help you. But obviously, there’s a myriad of different ways you can do this. And then making sure you’re thinking about proper recovery, not just with taking enough time off between intense workouts but also eating enough food to make sure you’re supporting your movement and your activity. So I hope that you love this show and that it was really helpful for you, I love talking about this. And I’m gonna be weaving back in some more content, about things like strength training, and really related to the four pillars of health. You know, I’ve taken the last couple of years really immersing myself in the world of intuitive eating and food psychology, because I find that this is such an area where people need support. And I referenced it in this show today.
What if your relationship with food is not in place, then the best-intentioned and the most well-intentioned nutrition strategies are often going to fall short. And a healthy relationship with food, a supportive relationship with food is an essential part of the situation. So you’re going to see me talking more about now is sort of how to make these two things coexist, which is not the easiest thing to talk about. But it is the thing I’m still seeing lacking in the community right now is, you know, how do I eat in a way that supports my health? How do I eat in a way that is like reinforcing healthy habits and health-promoting habits without getting dogmatic and too rigid? And then also, yes, thinking about my relationship with food in the process. So it’s about the end. And we’ve always been talking about that here on the show. talking more about strength, bringing some of those things back, we’ve got some really incredible guests coming up soon. And also I’ll be re-launching the core four program, it’s going to be completely revamped.
So I’m really excited about this because I’ll be bringing some of these elements in. And Gosh, I just you know, this program has been running in some way shape, or form since 2015, which I’m really stoked about. And you know what, as we’ve grown together as a community, it’s continued to grow and evolve as well. So if you want to get on the waiting list for that, for the core four programs, we’ll be doing a group start where we’re all starting kind of in kicking this off together and moving as a group in a community container and supporting each other. Then you can head to the link in my profile and or hit me up on Instagram if you want the link directly or just go to my Instagram profile and you will find the link to get on the waitlist so that you will be the first to know when doors open up doors are open for enrollment. I can’t wait. We’re gonna have so much fun with this. I have a couple, two, secret things planned that I’m not going to reveal quite yet. But in any case, thanks so much for tuning into this show today. You know, send me a DM on Instagram. Let me know if this was helpful for you. Share out the podcast of course sharing is always caring because new people get to find out about this show. Okay, go get yourself on the waitlist for the newly revamped Core 4 Program which is going to be coming soon. I will talk to you next week. Thanks so much for hanging out with me. And until we meet again. Be Your badass self and stay strong.