Health
Ep 115: does weightlifting stunt teenage growth?
In Episode 115, Ashley and Rachel dive into the myth surrounding weightlifting and its impact on teenage growth. They discuss various health topics, including the importance of nutrition, organ meats,...
Ep 115: does weightlifting stunt teenage growth?
Health •
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Interactive Transcript
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Wow!
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Yeah!
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Baby, here we are.
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We're back.
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We're back.
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Never left.
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Uh, mostly science for women.
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Ashley and Rachel, we started talking and then I realized we should be recording because
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we were talking about cool things and I'm going to just list a couple right off the bat.
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If you are watching on YouTube, wait, is she gone now?
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Is Mia gone?
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No, she's still here.
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Okay, your dog was doing fully downward dog yoga moves on the bed and I was like, that's
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so on the nose.
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Yeah, she's really cute.
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Anyway, she was doing downward dog.
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Very good at it, obviously.
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Um, so I wanted to mention that and then she's a natural and then if you're watching YouTube,
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I'm wearing glasses.
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Do I look smart?
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Do I look smart or too cute?
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Do I look smart or too cute?
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And I, do you know that I wore them before?
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Yeah, I don't know.
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I feel like I've seen you in and out of glasses.
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Yeah.
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It wasn't like a shock to me, but I look.
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Yeah.
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I try not to because I think, uh, you know, I look cuter without them, but I was like,
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you know what, I'm going to go, I'm going to go smart mode today because I need, sometimes
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I need to pretend and convince myself that I'm smart.
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Somewhere glasses, you wouldn't know it unless you're watching on YouTube.
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But anyway.
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Yeah.
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And then you mentioned that Nia was eating a, what was it?
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Chew in on what?
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Oh, yeah.
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If you have a dog, yeah.
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Um, and you're looking for a new type of chute toy.
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So it's called a yak bone.
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It's like dried milk.
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Um, and it's just like a hard bone that they can chew on.
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So it's not a bone from a yak.
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So it's not a bone from a yak.
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Uh, it's like, uh, I thought it was a bone from a yak and I was like, that's cool.
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No, it's like yak like milk, I think, I don't know, maybe I should have researched
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just a little bit more before I came on talk.
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Yes.
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I'm not.
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Stay tuned.
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Stay tuned.
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We're pretty well informed, but not on the yak bone from from what I've heard.
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It's better than raw hides and those types of things.
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And she, she enjoys it.
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She does this weird thing where she goes and like puts it in different corners of the
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apartment and then like goes away for 20 minutes and then goes and gets it and then puts
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another corner.
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So is that like human beings where you put something exactly where you know you won't
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lose it and then you're like, where am I keys?
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I put that right here.
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I mean, forget it.
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I don't know.
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It's funny.
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It's okay.
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Well, the reason why I thought that was cool is because I thought she was chewing on
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the bone from a yak, the animal.
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And I have had many times where I have gone to like a pet store to buy a treat for, you
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know, somebody's pet.
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And I am in the like bone raw hide section and thinking like these pets really are eating
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better than we are.
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Like there's like organic liver, like dehydrated liver and just to let, I'm like, this looks
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better than the gross real that I shop from just saying.
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And I know that makes me weird, but it is what it is.
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Anyone on it all?
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Not at all.
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Okay.
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I guess on the topic of liver, I could do like a mini internet rant before we get onto
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the questions.
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Who was it?
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And who was it on Instagram that I, anyway, it doesn't matter who it was, but there was
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a real from some popular, you know, nutrition guy who was talking about the fact that eating
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liver can cause toxicity in human beings and you don't need to eat.
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And this is like a very pro meat guy, like a basically a carnivore.
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And I just find it so surprising how many, and I know again, people post stuff on social
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media purely as clickbait, like not that it's, they think it's false, but they position
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it in a way that's clickbait.
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Like you know that whole thing of like, I started squatting and you won't believe
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the terrible thing that happened in the caption.
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It's like, I got a great big butt, like, you know, fat camera stuff.
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So I know that he was posting it this way to like probably get like a lot of attention,
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but I'm just, I'm always so shocked at this subsection of the community that like eats
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only meat so that you're already an extreme group, right?
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Because that's not normal for most people.
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And even that group of people is like, no, liver is like too far for me.
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That's a bridge too far.
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No good.
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And I just want to say for anybody who saw that or listened to it or agrees with it,
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I disagree.
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I think that's incorrect.
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I think that the studies will show for anybody out there who's like, does eat liver and is
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now worried or is like thinking about doing it.
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It is incredibly hard to get vitamin toxicity from real food.
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You need to eat so much of a certain thing to get so much vitamin A, for example, that
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you're, it's toxic to you.
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Nobody on the planet is eating that much liver.
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It doesn't taste that good.
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No one's eating five pounds of liver a day for a month to get vitamin A toxicity.
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It's just not happening.
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And it just, it boggles the mind that these people who are like very pro, like, you know,
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the way we eat is so unnatural and it's so horrible.
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And we should all just eat steaks all day.
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But they're like, eh, but no, I don't want to eat any organ meats.
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That's weird and gross.
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Like you're already killing an animal and eating most of it.
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Why not just eat all of it and be, you know, ethical and sustainable about it.
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And it's also really nutrient-tenth.
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Way more people would benefit from eating a little bit of liver than I would.
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Right.
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It's just like, I don't get back on that.
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You do.
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You do have something to write a cookbook about it.
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I'm just saying so.
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But it's so easy and it's like, and it doesn't have to be liver.
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It can be hard.
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It can be like, you know, I don't know, more bone marrow, like just little little bits and pieces
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here and there.
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It's so good for you.
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And I have a friend who is very, like, very pregnant right now and she's, she was asking
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me about, there's a segue here at Promise.
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She was asking me about how, like, it's her second child.
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And since I'm, you know, pretty still newly postpartum, she's like, I got to make sure
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that I do postpartum better this time.
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And I like take care of myself.
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I felt so depleted and I felt so bad and I wasn't taking care of myself.
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And now I can't afford to do that.
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I've got another kid to worry about.
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I have to, like, I have to take care of myself.
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So what are your thoughts?
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And I was like, you gotta eat.
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You gotta eat.
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You gotta eat enough.
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You gotta eat protein.
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And you gotta get, like, your iron, you gotta eat some red meat.
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Maybe some organ needs to be a good idea for you.
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But that initial postpartum is like, you're probably not gonna sleep.
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So, you know, do your best.
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But what's the point of telling somebody to sleep?
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Eat, just eat because you're so depleted.
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I heard there's a program out.
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Stay away, tell me.
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I'm, yeah.
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I think it's called, it starts with an F.
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Yeah, it's a pregnancy.
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It's a pregnancy in it.
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There it is.
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Our program that you talk about nutrition.
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We talk about nutrition.
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We talk about fueling.
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We talk about the foods that are okay and not okay.
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Whatever to eat.
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Some of the myths surrounding that.
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And yeah, that's another good point is that what you're eating in pregnancy
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will also obviously very much help in postpartum.
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Because if you go into your postpartum stage very depleted,
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then you're, you know, having even a hard time.
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But anyway, so that was my rant about liver.
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Everyone should eat it.
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Everyone should eat organ needs.
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Everyone should get my book.
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Everyone should get the program.
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And so on and so forth.
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And one more quick segue.
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I know I'm like totally, I don't know.
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There's caffeine in this, okay?
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So I have to hold that thing.
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I like getting to talk.
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Another segue I just got in our inbox.
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We get some folks who take our programs send us feedback,
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which is very lovely and helpful,
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because we always want to make sure the programs are as good as they can be
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and find out what people like or maybe don't like about it.
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And we just got some feedback from someone who took the strong
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and sculpted shoulders specialization program.
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Because shoulders and glutes are the only things that matter on your body.
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And that's why we did those two.
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That's why we did those two program.
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Anyway, the only thing that matter,
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the only things that matter are delts and glutes.
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And so anyway, this person in the feedback, they said,
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I just started the shoulder program despite having bought it back in April.
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So a quick reminder, any program of hours that you buy,
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you have lifetime access to.
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So you can buy it when there's a deal or when you feel like it,
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when you have some money, and you can use it any time and forever.
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And she's saying, I love what I'm learning and experiencing so far.
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I really enjoyed learning the why behind exercises.
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And I'm definitely going to rewatch because we've got a bunch of videos in there.
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And glean more information than I may have missed on the first go around.
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So that's just a reminder that we have awesome programs.
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And it's also a reminder that what I believe makes our programs stand out
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and different is that we spend a lot of time teaching people why they're doing something.
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It's very easy.
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There's a billion fit people out there who can give you a workout
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program.
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But do they explain in very detail how, why, what, the behind the scenes,
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why you're choosing this exercise, why you're choosing this set and rep scheme and tempo,
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why you're eating the way you are supposed to be eating, why you might react
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in this way to this training and how you can adjust it.
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We want people to understand because that's going to help make this sustainable for you
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and make you successful.
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So I just want to hunt you for this out there.
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And I was actually thinking about this this morning.
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I went to, I was at the gym this morning and the last few weeks, I've, maybe more than
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few weeks.
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I've just been kind of, and we talked about this a little bit, just kind of doing what
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feels good.
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And the gym I haven't been following a specific program.
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I took a pause from working with my coach when I was like in, in flux into Chicago.
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And I've been pretty much maintaining, you know, since I finished my wedding prep in
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June.
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I can laugh about now.
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But yeah, so anyways, I was just thinking about it.
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And even this morning, I was like, wow, I've just been kind of coming into the gym and
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doing, you know, still going like for sometimes five days a week and just doing what feels
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good.
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But I know how to basically like manufacture a full week of training in my head and like
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know what I'm hitting and like, oh, I did this on Monday.
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And like, but the only reason I know that and I can do is because I have so much experience
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with knowing all of the different things.
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And it's, it's a luxury, right?
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Because we've had this question before and I've had this question before like, I just see
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some people going to gym and just like doing whatever.
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They're not really following a program and they're just, you know, lolligagging around.
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And I'm like, okay, if you're someone who is super, super beginner and you're doing
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that, you're wasting your time, right?
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If you are someone who is more advanced and you've been doing this for 10 plus years and
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you're likely a coach or like you know all the things, maybe you've taken our programs
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multiple times, things like that.
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You have so much more bandwidth to be able to like shift gears quickly.
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For example, if you're going away for a week and you have access, only access to a hotel
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gym doesn't have all the things that usually have, you will be so well versed in like what
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you can focus on because you know and you're educated on it, right?
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And it gives you a lot of power and confidence.
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And so for me, I was thinking about this morning because yes, I've gained the most, you
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know, muscle and progress when I'm following a specific program tracking my reps and weights.
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I'm still tracking my reps and weights.
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I'm just a little bit, you know, some days I'm like, just lolligagging a little bit.
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Yeah, just lolligagging.
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But you have so much power in just knowing what you're doing and why you're doing it.
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And so that is why we're so passionate about digging into all those things within the
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programs, like within the glute program.
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We literally go through every single exercise that you could do and why you're doing them
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for different parts of your glutes and the structures and the squee jures and all of that
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stuff. And for some people, it's like, I don't really like they might not think that it's
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important or they're like, just tell me what to do.
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Yeah, we're still going to tell you what to do.
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But I promise you, it's just investing in your ability to do it on your own eventually,
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do it on your own eventually and also just just have that capacity to, I'm traveling this
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week. I'm not going to have access to the same equipment.
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What can I do?
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And having a coach is great, of course, but like eventually sometimes you're not going
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to and you just, you have that comp, really, it's the confidence and the power because
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you know why you're doing what you're doing.
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You're not just doing it.
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So that's my rant for the day.
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Yeah.
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Yeah.
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Being adapted like that's what you've really had to do the last few months is like instead
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of letting, like a lot of people being in the situation you were in would be like, well,
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if this part of my life right now, I'm just going to not worry about it.
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And of course that makes you feel worse because then you're not getting all those beautiful
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endorphins from working out and you're not feeling as confident in all of these things.
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But you have the adaptability from all of these years of like programming and exercise
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selection and coaching and like experimenting on yourself to know.
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And I mean, that's again, on a, on a different scale.
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That was what I was doing during pregnancy a little bit too until we created the program
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and made it a little bit more formalized.
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So I was just like, I got to work around things and I don't have the capacity to do like a
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formalized training program.
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So I'm going to, you know, piece things together.
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But there's, there's just a bit more of like rhyme and reason when you understand how
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your body works.
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On another note, I'm adding to our merch list.
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Uh, we're going to have to make a sticker or something.
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It says no, allie gagging because I just love that you need to make sure.
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Okay.
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You need to have peopleist so that I can that we can work on because I have had people,
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like I've had a number of people be like, get some merch.
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I will wear it.
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I think stickers are a must and then of course, some kind of cool like muscle, muscle shirt
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or something.
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But I just love that you like over the course of this podcast because you are a little bit
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younger than me.
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We're both millennials.
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So let's not, you know, I'm not like old lady, young lady situation, but I have a little
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bit of different pop culture references than you do and sometimes I will mention something
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and you'll be like, I don't know what that is and I'm like, get out of here.
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And yet you somehow know the like oldest terms.
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I'm pretty sure lolly gagging came from like our great grandfather, I love it.
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I love it.
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It's adorable.
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Anyway.
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Okay.
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Let's answer some questions, tell me.
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We shall.
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Okay.
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Can we do this first one?
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Do you want to read this one from Linda?
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Yeah, with Linda.
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Yes.
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Okay.
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Linda said, hello.
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I've been to show and love it all.
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Can't wait for the merch.
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Oh, there you go.
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My question is this, we have a 13 year old daughter who has joined her school's powerlifting
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team last year.
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Wow, I am jealous.
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So badass.
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She has a powerlifting team.
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And absolutely loves it.
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My husband and I are avid weightlifters.
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So let me be clear in the fact that I have zero problems with her working out and lifting
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weights.
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My concern is, is this good for her growing body?
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When we go to these competitions and see the weight that these girls are lifting, I wonder
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what effect it has on her bone structure as she develops.
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My second concern is that since she is predisposed to having a thicker frame, build from both
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sides of the family, will lifting to lift heavy, insure that she is built thicker.
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While I'm 100% okay with her being solid and strong.
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Love that word.
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I worry that she will have that stereotypical chubby look that you see a lot of powerlifters
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get.
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I do understand that this helps them be more successful in this sport.
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I just don't want her to have to live with whatever ridicule may come her way from the
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cruel world that doesn't know.
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Any advice you could give would be greatly appreciated.
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This is pretty cool.
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So there's a lot going on here.
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I mean, you can back me up on this part.
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But in terms of the first question, which is what kind of effect could this heavy lifting
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have on a growing teen, there is no good research that it negatively impacts a growing body.
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Lifting heavy weights, in fact, there is research and you can look this up.
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Maybe we can put some stuff in the show notes that shows that an intelligence strengthening
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program for teenagers is beneficial because growing muscle is always beneficial.
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It also strengthens things like tendons and ligaments and things like that so that it
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can help minimize injury.
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The same is with an adult, right?
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It's always going to be good.
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Bone health, just long-term habits, all these things.
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It's good across the board.
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The problem is, again, the same as with an adult where in proper form, overtraining,
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weight that you are not able to lift and lifting it incorrectly, these things can cause problems.
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So as with anybody, the advice is sort of the same is that you have to have, I don't
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know, experienced coaches, you have to have intelligent, safe, healthy programming and
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she has to rest and recover properly and fuel herself properly.
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So the kind of like too long short version of this is that lifting weights is not bad
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for a young person.
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You just have to do it properly and safely.
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Would you agree with that?
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100%.
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Yeah.
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And I think the biggest piece of that too is the fueling part of it because I think that
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that can be a big piece, especially with younger, like 12, 13-year-old, just making sure
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that they are eating enough, especially for the recovery side of it because if not,
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then that's going to lead to injury and frustration and kind of going down that whole rabbit hole
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and especially like within the growth part of it too.
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Again, all the things we talk about, protein, getting a car, supporting hormones as well
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from a healthy fat's perspective, also good carbs to support training, just all the things.
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That's like the first thing that comes to my mind as I'm thinking back to when I was
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that age and I was not well versed on the nutrition side of things and doing all the sports
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and all the things and what we're doing it under fueling.
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Again, the advice is very similar, I would say, and you need to maybe be a little bit more careful
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because she's not in that alt.
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She may not have as much knowledge or ability to make these decisions for herself.
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It's really important, maybe, as parents, that you're paying attention and encouraging the right things.
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Then in terms of the second question, the being solid, strong, thicker, whatever, the power
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lifters get, I think that there's a lot, there's maybe some parenting or unlearning stuff
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that could happen here that has nothing to do with the sport, which is that, and I think
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we've talked about this before, this also works for adults.
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If we can feel as human beings, if we can feel confident and like we have worth and like
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we're loved for other reasons, the looks part is less important.
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Yes, we're always going to care other people think of us and unfortunately being a woman
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in this world, we're going to be exposed to shitty messaging and maybe comments that we
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don't like and that's a reality of being in the world.
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I'm thinking now that I have a daughter, this is something I'm going to have to think about
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extra.
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But when she feels loved by you guys and she feels validated that she's strong and has
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these skills and maybe she's kind and maybe she's a good friend and make like all these
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other things, that stuff will chip away at her left.
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Yes, then it would if she's taught by whoever growing up that looks are really, really important
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and the most important thing.
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I would say that maybe one other cool thing to do in addition to de-emphasizing looks is
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to show her some examples of like some Olympic powerlifting women that are like badass and
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what they look like and show her like what's her name, Alona, what's her last name?
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The rugby player that's like super famous for being basically, she's on sports illustrated
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because she's like, she is a solid woman, we'll say that.
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Wait, and she's from San Diego, right?
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I think so.
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Is that the one that I've seen?
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Yeah, let me see if I can get her last name in it.
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I mean people know who I'm talking about because she's very, you saw her in real life.
spk_0
If this is the same, hold on, Alona, I'm thinking.
spk_0
Mara M-A-H-E-R, I don't know if I'm pronouncing her last name right, but she's got like five million
spk_0
followers on Instagram, she's an Olympic medalist, she wears red lipstick, she's jacked,
spk_0
she can definitely beat you up like she's amazing, but she is an example of somebody who probably
spk_0
has been told a million times, you know, you're too big, like you're manly, whatever, and
spk_0
she has turned it around into this really empowering.
spk_0
This is what my body looks like.
spk_0
This is what I'm capable of.
spk_0
I don't care if you like it or not, because that's what I saw.
spk_0
You saw her.
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So cool.
spk_0
A few times, she lived in the neighborhood next to mine in San Diego, and I guess are twice
spk_0
at the same coffee, it's like a coffee pie shop.
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I'll pop.
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So amazing.
spk_0
So amazing.
spk_0
Yeah, so show her positive examples of, there's all these reels and stuff on Instagram
spk_0
of like this is what female Olympians look like, and they all look different.
spk_0
And yeah, maybe she is going to, if she continues with powerlifting, she might have some
spk_0
sports specific body type things going on.
spk_0
Basketball players look different than, you know, soccer players look different than
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powerlifters generally, because certain body types are, you know, more predisposed to
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being good at certain sports, and that's fine.
spk_0
But highlighting it is this positive thing.
spk_0
And maybe if you get the merch, we get like the, yeah, whatever it is, trained to be solid
spk_0
or whatever cool shirt that we are coming up with, I think that those are sort of the
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two aspects of like, don't, don't sort of pretend that this isn't a part of culture,
spk_0
that what we look like, people are going to respond to how, what she looks like, she's
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going to have to contend with that being out in the world.
spk_0
But look at all these successful, amazing women who don't fit the stereotypical skinny,
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whatever ideal that is set out, and they're thriving and they're confident and they are
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successful.
spk_0
And then also talking about how looks aren't everything because they aren't.
spk_0
They truly are not.
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I mean, people who are stereotypically like, you know, gorgeous and people think they're
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perfect, they have problems too.
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Everybody's got problems.
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So, you know, we just have to pick what they are and try to care less about what the
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outside world is trying to get us to be and do what we love, and that's it.
spk_0
I love that.
spk_0
I, 100% agree.
spk_0
I think one thing that just came to mind from like a little bit of a different perspective
spk_0
is how amazing and lucky is not lucky, but just amazing is that she gets to start building
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muscle at 13 years old.
spk_0
So good.
spk_0
And I think looking at from a little bit of a different perspective, you, but building
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muscle is hard, right?
spk_0
It's hard, especially, you know, at that age when, you know, having, being educated
spk_0
and all the things, right?
spk_0
You're still learning so much.
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If someone put me back at 13 years old and was like, do all these things, oh my god, I
spk_0
wish you did it.
spk_0
But I think the biggest thing is thinking about too, like building muscle is the hard part.
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If she gets to a point where she's like, I don't like all this muscle I have.
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I don't like the shape of my body.
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She can change that a lot easier than the opposite, right?
spk_0
So if she gets to a point where she's like, I feel like my traps are a little bit too
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big or I just don't like that look and maybe she's, you know, a way, like getting away
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from powerlifting and maybe she gets into a little bit more bodybuilding or something like
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that.
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Like you can shape your body, but coming from the standpoint of already having muscle versus
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the opposite is a huge, huge advantage.
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So I think that is also just another kind of way to look at it too.
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It's like to me, you're putting yourself or she's putting yourself in the best possible
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situation from that standpoint because you can absolutely shape the parts of your body
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you want, especially if you're starting off with a great base of muscle versus the other
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side where most people, most women are at or most girls.
spk_0
So that's just kind of what came to my head.
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Yeah, I love that.
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I saw another real on Instagram that again, it's so crazy how things have like progressed
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since I started on Instagram, which is probably looking decade ago and how different things
spk_0
are.
spk_0
But there was, it was a real of this girl who was 16 years old and she was squatting.
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She's like, I'm just going to squat like different football players like their weight.
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This girl was 16 years old and she was squatting like 300 plus pounds the way I squat my body
spk_0
weight.
spk_0
Like it was just wild.
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I'm like, look how strong this young, like not even technically a woman is.
spk_0
Yeah, like it's incredible.
spk_0
So yeah, to your point, like the earlier you can start teaching people and not everybody
spk_0
has to be a power lifter.
spk_0
Yeah.
spk_0
But the earlier you can teach people how to, or your kids and young people, how to enjoy
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movement and physical exercise and like expression and how good it is to be strong.
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However that ends up looking for them.
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It's such an advantage.
spk_0
So yeah, amazing.
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Okay.
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I will ask a question here.
spk_0
This one has been there for a while.
spk_0
I think we may have forgotten about it.
spk_0
So sorry, Annie.
spk_0
But Annie has got a question in the inbox here.
spk_0
She says, hi girls.
spk_0
First off, I love your show and your consistent knowledge bombs on all things nutrition and fitness.
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Thank you.
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A little bit about me.
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She's 44 back and forth over the last two years working on fatwas and at times trying
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to gain muscle.
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I mean, welcome to the club, right?
spk_0
I really haven't ventured too far into bulking because my back problems.
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Question is, is it realistic for me to increase calories and lift heavy, especially my upper
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body when my spine and back can get so out of whack?
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I feel like there's time to not making good progress and then my back will leave me out
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of training for a week and then it makes me hesitant to push harder.
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I started going to a chiropractor which helps and I'm looking into muscle activation therapy.
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Because my cervical spine had a hard time overhead resistance move, so I'm wondering,
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do I even have a chance at building pretty shoulders, etc.
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At this stage of the game, I'm just wondering what my realistic goals are.
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I'd love to bulk a little after my current cut phase, but it makes me a little wary with
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my back problems.
spk_0
Thanks for any input you have.
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Okay.
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I love this question because I feel like I was there for a while just on and off with
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the back stuff and it's frustrating because you get, I remember like being in a groove
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for a few weeks and finally feeling like I was making progress.
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This is probably a few years ago and then I did a heavy RDL and it's just, I was out for
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like a week from doing lower body.
spk_0
It was kind of like a cycle of that.
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I think the biggest thing that I learned from that is really, first of all figuring out
spk_0
exactly what's going on and paying attention to the things that flared up.
spk_0
With the overhead presses and the question about, can I build nice shoulders if I can't
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do heavy overhead presses?
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I think the answer is yes, you still can.
spk_0
Yes, the overhead press or the shoulder press is a great, more compound movement to help
spk_0
build your delts.
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In our shoulder program, there are so many other movements.
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You've been taking the shoulder press.
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She needs to let us know because what are you doing?
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Come on.
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We made this for you.
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Okay.
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Yes, 100%.
spk_0
There are so many other options.
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It's just like we talk about all the time, you don't have to squat, barbell squat to build
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your legs.
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If anything, there are so many other better options and I know this firsthand, learning over
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the years and wasting time there.
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I feel like there's always, and that's with the beauty of lifting weights and just weight
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lifting in general.
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There's so many different options and there's so many workarounds of different things.
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I think with the biggest thing that I noticed for myself, especially with my back injury
spk_0
stuff and everybody's different, of course, is the unilateral, pushing more unilateral,
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especially single leg stuff and really focusing on that because the imbalances that I had
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from side to side, both in my lower body and also in my back, even my upper back, when
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I started doing more single arm lap pull downs and single arm rows and then, of course,
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all the split squat variations and all that stuff, I started to really figure out the imbalances
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side to side and then I could really focus on bringing up my weaker sides and that helped
spk_0
with more of the symmetry.
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I think that's something and we talk about that as well in our programs, incorporating
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more unilateral stuff.
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Other thing is just giving yourself grace in the times and things to flare up and you
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don't really have control of it and really trying to focus in on some of the other stuff.
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So I remember when my back would flare up and I couldn't do heavy arduals or really any
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leg press or anything like that, I'm okay, what can I do?
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What can I still do that is going to continue to move me forward a little bit even if it's
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slower and focusing on that rather than beading myself up for another flare up that maybe
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I could have controlled if I was a little bit smarter in the decisions I made, but you
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learn from what you do, you learn what causes your flare ups, you learn how to manage them,
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the recovery piece of it as well, that's a huge piece of it.
spk_0
So yeah, that's my take.
spk_0
And I think that's good.
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I think just to kind of add on, continue on some of the things that you're saying, I think
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I have it knock on wood, had a back injury, but I have plenty of other things to complain
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about body wise.
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So I know that a back issue specifically can be very intimidating because it's part
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of every type of movement, right?
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So I can get how back injury specifically can be like, oh, am I able to even still come
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in here and do this and make progress?
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I understand that part, but from a practical perspective, the fact that you are trying
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to build specifically upper body and shoulders is relatively speaking going to be easier than
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maybe lower body or something like that because again, they're smaller muscles, they don't
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require crazy big, heavy compound movements to grow, right?
spk_0
And like you said, and especially in our program, there's a billion exercises you can do
spk_0
to build up some delts to get some, you know, whatever, you don't have to do a ton of
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sort of higher risk, heavy lifts to do that.
spk_0
You don't have to do overhead shoulder press.
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There's a lot of stuff you can do that you can sit down and you can take the, you can
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use machines, you can take a lot of the work away from your core and from your back if
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you need to.
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So, from that perspective, just a logical kind of response is yes, you can definitely still
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build some shoulders even if you're kind of working around a back issue.
spk_0
So, I think that's kind of important to point out.
spk_0
Obviously, you use our programs, you know, a no-brainer.
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Obviously.
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And then, but you know, one thing that's strong and sculpted shoulders is what it's called.
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There it is.
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Grow your glutes.
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We're all of the stuff in the show now.
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Go just by it.
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You know, just by it.
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Just, you know, the added and the next one.
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It's certainly not really.
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I'm just saying, Lee inexpensive.
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I really, it is.
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It is.
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And, you know, being 44 makes a difference too because I am also now a proud question mark,
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a member of the 40s club and I am.
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Yeah, you're proud.
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I guess whatever.
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I don't know.
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I'm still here.
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It's fine.
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I look like I'm 23 now.
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Okay.
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All right.
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Now you're lying.
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If you would said like 39.
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If you would said like 36, I'd be like, thank you, but you're just blown smoke now.
spk_0
Anyway, it is, it is harder like it is harder as you get older.
spk_0
But the fact that you've been doing this kind of, you know, consistently, you've been doing
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some walking, you've been doing some cutting, you've been doing this cycling, you've been
spk_0
paying attention to this stuff.
spk_0
You can still in your 40s build muscle.
spk_0
We know people.
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We've seen people in their 70s build muscle.
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You can always get a jacked.
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So, that part also isn't a problem.
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It just continues to be, you have to pay more attention to things.
spk_0
You have to work a little differently, maybe smarter, rather than harder, whatever.
spk_0
And the only last thing I'll say, because I'm going to get rambling now, is that one of
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the downsides, I think, to an injury like this, and especially an injury like this in
spk_0
your 40s, is that we do sometimes have to switch our perspective to treating like a,
spk_0
maybe a chronic injury like this to prioritize it more and treat it like it's an ongoing project
spk_0
that you have to fix instead of this nagging thing you need to just kind of work around
spk_0
and sort of forget otherwise.
spk_0
You know, this is something that you and I have talked about.
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I talk about with my husband who has, he's also a very fitness focused person who has
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a number of chronic injuries stemming from his work that he's had to really switch his
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brain from being like, I want to do all the things I want to do and I'm kind of pissed
spk_0
that I can't and I'm just going to go to physio every once in a while to like, this is
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almost like my main priority is this management of these injuries and then I can build on top
spk_0
of that to these other goals, whether it's, you know, running a 10k or building your, your
spk_0
delts or whatever it is.
spk_0
So it sucks.
spk_0
It's another one of those like getting older, the sucks kind of thing, but the faster you
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can kind of re, you know, just switch up the thinking to like, oh, this is just a shitty
spk_0
injury that like is going to nag me forever to like, this is another project.
spk_0
In addition to building my delts, I need to go fix this problem or manage this problem
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or improve this problem and it's a priority every time I go into the gym to do that.
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That will also help.
spk_0
Just shift the thinking a little bit because I'm probably all there.
spk_0
Like most of us aren't going to make it sadly into our forties without some kind of like
spk_0
ongoing nagging thing that we have to deal with.
spk_0
And instead of just like pushing it under the rug and waiting until it gets bad, really
spk_0
actively working on it, I think it's just, and it seems like that's what you're doing,
spk_0
but it's just something to kind of highlight too.
spk_0
Anyway, perspective is everything.
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Yep.
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Yep.
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If that's anything I've learned in the last few months, it's like, where your mind goes,
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controls everything.
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You can be in a shitty situation.
spk_0
And if you breathe for a second and be like, okay, what good can come out of this?
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Or what can I shift gears to?
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It's just crazy.
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And I've like actively been doing that the last, especially the last few weeks because I'm
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really trying to like get into mind first like, what is, where is my mind going?
spk_0
Because it's going in so many different directions.
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And like if something happens that I just, it's not what I wanted to happen.
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I'm like, pause.
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Yeah.
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Don't, don't go down that rabbit hole.
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What can I control?
spk_0
Right?
spk_0
That is, and it's helped so much.
spk_0
And it just then catapults into all these other positive things.
spk_0
And you don't even remember the bad thing.
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Anyway.
spk_0
Now I'm just family about the mind, but no, it's so true.
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What's true?
spk_0
What can I do in this moment?
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Like what is happening in this moment?
spk_0
Like we definitely, I think maybe you and I probably both are in the category of, I don't
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know, maybe I'm wrong, but like overthinkers we like to think a lot about stuff.
spk_0
And that's fine.
spk_0
That's good.
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There's advantages to that.
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It can also not be good sometimes.
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When you like, pre-worry about things, for example, or, you know, versus the scenario.
spk_0
Exactly.
spk_0
Because that, what ifs all those things?
spk_0
Take things down rabbit holes that don't need to be down there yet, you know?
spk_0
And I think what you're saying, like getting into your, your body in the moment and thinking
spk_0
about like, what can I do now?
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How can I react to how I'm feeling right now?
spk_0
And I'm with you in a different way.
spk_0
Because again, I have, I, I am in like the most overstimulating stage of my life because
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I have this baby who's like just a wild animal.
spk_0
And I say that with love.
spk_0
I love you so much, baby, but oh my God.
spk_0
She's the loudest, most active baby I've ever, I've ever come across.
spk_0
She's going, I'm putting her in like MMA training in like when she turns a year old, like
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she's just like tomorrow.
spk_0
Like tomorrow.
spk_0
But, you know, with that and then having another kid and then like trying to live my own
spk_0
life, I just said like in this constant state of overstimulation and it can, it can really
spk_0
change your mindset and how you react to things.
spk_0
And so I'm kind of with you.
spk_0
And I'm really relating to what you're saying in terms of like it really is everything
spk_0
about life is sort of how you respond to it, right?
spk_0
And so I'm really trying to do a better job too of like in the moment, what can I do to
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be calmer, to like be maybe more compassionate, to be to myself and tell everybody around
spk_0
me, how can I like think before I react?
spk_0
Yeah.
spk_0
And that's a good one.
spk_0
And even just like taking the more you do it because I am, I was
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very much like, I don't know, just very much reactive to things.
spk_0
Even just like, I'm thinking to myself about a text I got yesterday and how if I was having
spk_0
this text conversation back and forth, I would have kind of responded right away and just
spk_0
like let my like whatever thoughts came right at that moment just kind of go.
spk_0
And that's what I've done in the past.
spk_0
But instead I have been practicing like taking a pause and be like, we don't need to respond
spk_0
right away.
spk_0
Let me think about this for a second.
spk_0
Let me let it marinate and then kind of come back with a clear, the clear head.
spk_0
It's just like, you know, anything that you're doing whether if you're like in an argument
spk_0
or you know, it's never been negative, but just like taking a pause and the more you practice,
spk_0
just taking that pause, even setting the time, like I did this yesterday, I set a timer
spk_0
on my phone for five minutes and just let myself go do other things.
spk_0
And then I came back and I was like, oh, yeah, I'm really glad that I did not respond
spk_0
in that initial response.
spk_0
I'm glad I waited because now I was able to kind of let the initial kick come and then
spk_0
let it settle and think through actually how I wanted to respond or what I was actually
spk_0
thinking versus the kind of, you know, flight or fight first thing.
spk_0
So yeah, and in practicing it, honestly, and I can say this because I've been practicing
spk_0
for the past few weeks, it gets easier and easier because the more you do it, you're like,
spk_0
you remember, like your brain goes to that.
spk_0
Okay, pause.
spk_0
So listeners, are you impressed with how bias we sound right now?
spk_0
We're like, we just know so much of the mind.
spk_0
No, I think, I mean, I think it comes from again, just getting older and having like life
spk_0
experience, you got to adapt and figure out how to get through things because life doesn't
spk_0
get easier.
spk_0
It doesn't get easier, generally, at least that's not what I have found.
spk_0
I could have an entire, we could have an entire podcast and it's coming for you, my
spk_0
friend, in your 30s.
spk_0
We could have an entire podcast about the decade of your 40s.
spk_0
I want people to like respond and email and tell me if they think I'm off base or not.
spk_0
But I feel like that is a lost decade that people do not talk about enough.
spk_0
And now with the rise in people talking about things like Perry, Ninepaz and
spk_0
hormonal health, it's starting to come in.
spk_0
But I feel like growing up, no one talked about what your 40s was going to be like.
spk_0
Like everyone knows your 20s, you're like, maybe go to school and you're having fun
spk_0
and you're doing what you want.
spk_0
Great.
spk_0
Did that fun?
spk_0
Then people talk about, okay, your 30s, maybe you're getting a little bit more established,
spk_0
maybe you're making some money, maybe you're having a family or not, but you're like,
spk_0
you're still having a good time.
spk_0
You're still like young, good to go.
spk_0
Cool.
spk_0
And then people talk about in your 50s, you're like maybe on the other side of
spk_0
Metapos and you start to give less fs about what other people think.
spk_0
You start to come into your own.
spk_0
All that stuff.
spk_0
Great.
spk_0
50s.
spk_0
Cool.
spk_0
What's going on in the 40s?
spk_0
Do you just, are you just, what are we doing here?
spk_0
What are we doing?
spk_0
And all of my friends in our 40s were like, yeah, that is happening.
spk_0
Like it's not good.
spk_0
We're all struggling in different ways because maybe we've got, I don't know,
spk_0
you've got the hormonal thing and I don't know, maybe this is one of the midlife
spk_0
crisis hits, I guess.
spk_0
And maybe some people who are older are listening to this and they're like, duh,
spk_0
it's called a midlife crisis.
spk_0
And I'm just like, oh shoot, here we are.
spk_0
It's a wild time in your 40s.
spk_0
Let me tell you, I'm not saying it's all bad.
spk_0
There's lots that are happening.
spk_0
That's great.
spk_0
But like it's also crazy times.
spk_0
And all of my friends, whenever we get together, we're all just like, what are we
spk_0
have? We have so many grievances to air and I just didn't see it coming.
spk_0
I just didn't see it coming.
spk_0
So I would love to, I would love for you to kind of start to put together
spk_0
all the things that you're noticing.
spk_0
So I'll have a list for you.
spk_0
We can learn.
spk_0
Yeah.
spk_0
I'll learn from that.
spk_0
Watch out for the following.
spk_0
Don't maybe have a baby in your 40s.
spk_0
No, I don't want to say that.
spk_0
Oh, we're track that.
spk_0
I'll we're track that.
spk_0
We're tracked it.
spk_0
It's not a mistake, but it is a wild time.
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I will say you got to have some energy that I did not.
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Plan for.
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Okay.
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Well, doing it and you're crushing it.
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Thanks.
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I'm trying my best.
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Do we have time for one more?
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What do you think?
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We don't have to.
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Maybe we save it for great.
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Our next one.
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Let's do one other thing.
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Because I feel like we've played with this a little bit when we end off, like having
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like a, I don't know, we talk about a positive thing or we mentioned something.
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And I feel like we've also talked about like exercises we've liked or workouts.
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We've liked or things like maybe fitness related positivity.
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Because I have something that I want to get your thoughts on that I don't think we've talked
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about and exercise that I've been doing lately that I like.
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It's also again, just from the trainer that I was working with.
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You know, that's one thing that's one of the benefits of a coach is they sometimes
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just throw things at you that you haven't done before.
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Maybe you're, you know about it and you just haven't done it, right?
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Guerrilla Rose.
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Thoughts.
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Is that the one where it's like, so you're sort of like, okay, okay, okay, wait.
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If anybody not watching, just going on Spotify.
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Oh, man, this video has to go on Spotify because she's going on Spotify.
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Rachel's just on this the one where you and then she just like makes a weird, very vague
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our motion.
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Well, it's like, it's like, yeah, no, no, no, okay.
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So Guerrilla Rose is basically so it's dumbbells and you're kind of bent over.
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You've got your legs apart and you're bent over at the waist and you're rowing in between
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your arm, like one at a time.
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Do you know?
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Does that?
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Yeah, like, Guerrilla.
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It's like, yeah, exactly right.
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I was doing both arms, but yeah, it's one of them.
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Okay, yeah.
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So I've seen that before.
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Haven't, I don't think I've ever done it.
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I really like it.
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And I think some of it just comes down to like, I don't know what kind of setup you enjoy.
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Like, I don't know, but I, I was like, I don't know.
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This doesn't seem like that different from like other Rose that I do.
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Like, what's the big deal?
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I don't know what are.
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And I try them.
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I'm like, I for some reason, there's something about it I really like.
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And I also feel like maybe it has something to do with the setup or the stability of the
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other arm, but I can go really heavy with them.
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I don't know.
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Have you recorded yourself?
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Because I really want to see you doing these.
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Do you make a face when you do them?
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I'm sure I do.
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I need to make sure the time.
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A Guerrilla face.
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I'm always making that kind of face.
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So probably, okay, I'll try it.
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Well, if you're listening and you want to see Ashley doing Guerrilla Rose,
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comment on this spot at us.
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Podcast.
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Let us know.
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Comment now.
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And also you try them and tell me if you like them because I just, like, I just thought it was just
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going to be another, you know, it's just another whatever variation on a row.
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I've done a billion rows, whatever.
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And I just, I just enjoy them.
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It's just one, it's just an exercise that I like to do that I have recently added to my
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repertoire that I find fun.
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So wait, I have one that I've been doing in the last few weeks.
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It is a split squad, of course, but it's a different variation that I've done.
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So putting my front foot on a little bit of an elevated platform, I think I posted this in
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my story last week.
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It's under my Chicago, like in my highlights on Instagram, it's under my Chicago lifting
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highlight.
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And so you elevate your front foot just a little bit.
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That may be like five ish inches off the floor.
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I'm really about it.
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That stuff.
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So that could be totally wrong.
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But a little bit off the floor, get in a kind of train tracks position, not a tight rope.
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That's, you know, where you're hip width, shoulder width apart versus being tight rope.
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Yep.
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And you take a kettlebell or dumbbell and it's a contralateral front foot elevated split squat.
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So holding, like do a little kettlebell snatch up to the side, a clean, yeah,
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forgot the words of those things.
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Snatch clean, whatever.
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It's been 10 years.
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We get it.
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Did any of that?
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Anyways, and it's a contralateral.
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So basically you're, you're using your core a lot to stabilize while you're going into that
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squat and because the front foot is elevated and these over toes, you're going to a lot of quad.
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And a lot of just, you have to, your core just lit.
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It's lit up.
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And for me, I've been trying to incorporate a lot more of those types of things where
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especially for football where I'm just like using different muscles and different ways
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and really activating my core because that helps to keep my back strong.
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With all the sprinting and all that.
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So cool.
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Yeah.
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All right.
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Front foot like this.
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Frontralateral kettlebell hold front foot elevated split squat.
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Yeah.
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Okay.
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I like this.
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I like this.
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Like it, you know, Mike inspires and people to try some new things and inspire us to try some new things.
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Cool.
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All right.
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Well, this was a good one.
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I'm hungry.
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I need to go eat.
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But everybody, thanks for listening.
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Please subscribe if you haven't.
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Leave a comment if you have it.
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Leave a nice comment, preferably, but like whatever you want to do.
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Whatever.
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Rate, rate, review.
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Can we respond to the comments?
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We can.
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I have.
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I have responded.
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Someone left a nice comment recently and I was like, you're the last move.
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So yeah, check it out.
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I think it's mostly the nice comments.
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So that's always good.
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Yeah.
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And a little rating, just like a five star, you know, just a five star rating.
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Takes you two seconds.
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Yeah.
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Oh, biggie.
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Appreciate it.
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Oh, we.
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That's it.
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Until next time.
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That's it.
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Don't do stupid shit.
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Don't be insane.
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No lolligagging.
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No, I think to lolligagging.
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I'm a little bit insane.
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Yeah, that's true.
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I know.
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Also, cause before you react.
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Yeah.
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Love it.
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Change your life.
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Love it.
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All right.
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Love you guys.
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Love you.
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Bye.
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Bye.
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Bye.