Adressing muscle imbalances, reducing knee pain - Gabrielle story

Okay, so today's episode I have a guest Gabrielle and Gabrielle, a little background about Gabriella Gabrielle won in December, three months of coaching and now I'm curious to know what has happened and what kind of progress Gabrielle have made. So first, first of all, thank you for doing this with me, copier lender, if you don't mind a little bit, telling yourself telling the people who you are, where you live, how old are you what you are doing? And let's get started with that. Okay, sure, thank you. So I'm, I live in Canada, I've lived in Canada, most of my life. I'm 54 years old. And I, I live a pretty sedentary lifestyle, I work from home at my computer all day. I'm not a big fan of exercise. I never have been, but I've been active with the kids when I was younger and. And then when they left home, I fell into depression. At the same time, my grandmother got a lot older and needed a lot more help. And so I witnessed her deterioration. I witnessed her daughter having to take care of her more and more physically. And her daughter being older also had issues pain in her hip, she had to have a surgery and everything, but couldn't get the surgery until my grandmother passed away because otherwise she would have been laid up. So all that to say that my grandmother was not independent had to have her diapers changed by her daughter. I don't want that for my daughters. And so I thought I need to make a change. So that that doesn't happen. So I need muscle mass to remain independent. And I need not to be as heavy in case something happens that I can't remain independent. I don't want my daughters to have to roll around huge 250 pound body. So, so that was that's why I decided to do fitness. So I started following a couple of fitness people you being one of them. From I maybe I'm answering too many questions because I wanted fitment I liked your style. And there was one other person and I I understood that fitness wasn't targeting certain muscles or weight loss wasn't targeting certain areas, you're built the way you're built. And you do the best you can with that. You've encouraged that very much. You also encouraged the idea that, you know, what if, if things don't progress as quickly or if you have a cheat day or if you go on vacation. It's not the end of the world. Fitness is not it's there's a goal. But it's also a journey. There's two things that are involved there. So the goal aspect I actually learned from Arnold Schwarzenegger watching some of his videos. And I set some goals. But then it was hard. I you know, I didn't know very much about all the different weightlifting and nutrition. And so I started following you. And then you had that contest. And I thought, oh, you know, I'll see if I can win. You never think you're gonna win. But I won. That's great. And so I thought, okay, I won. You know what, I've done a lot of research, I think I know quite a bit. I'm just going to ask the turtle this trainer, if my exercise regime is good. And we'll leave it at that. But that's not what happened. No, and then, then how, what how it has been in 23 months. What was it? What did I say tell to you, or what, how did you change your workouts since then? Well, for one, I'm not trying to do it all at the same time. I was doing weightlifting. And I was doing cardio and the first little while so I've been at it for two years before I won the contest. And for the first little while there was progress, but then there wasn't as much and I thought oh, I must not you know, I must not be eating properly or I need to do more research and I was really digging around for different exercises. I wasn't able to do my legs because I I did running for my cardio and I thought I need to give my legs a break and I'm probably doing enough for my legs by running so I'm not going to worry too much about that. So When I won the contest, and you looked at my exercise regime, and you're like, You're doing too much, you're not giving your time body to heal to build to, you're not giving yourself time, you're probably really struggling to how to get to the gym because you know, there's going to be you know, you're going to do a run, and then you're going to do some weights, and I resisted you in the beginning. Because that's the kind of person I am. And you encouraged me, you're like, just try it for three months, you've got three months, it's not gonna and I thought, Okay, fair enough. And it's, um, it's been a game changer. Yes, my cardio is not as good as it was partly because I got sick, but, and that was through no fault of your own, I just got COVID. But cardio is easy to build. It goes fast. And so okay. And when you're doing muscle strength training, there's some cardio involved, too. Like you don't realize it until you're, you're doing especially near the end of, of our three months, where you're saying do heavier weights, but less reps? Turns out heavier weights makes you huff and puff a little bit? Oh, yeah. So absolutely, yeah. So I started seeing more progress in my muscle definition. And why that's important to me is because that shows progress. So running progress is good. But muscle definition shows progress, not just in how you look, but how you Well, what you can do, I used to have to roll my tires to my car, and then lift them into my car. Now I can carry both two tires, right with the rim one in each hand, and I can just launch them into the car, that that's a huge progress. And my clothes fit differently. So my weight is is 10 pounds lighter, but my clothes feel 30 pounds different. Wow, that's amazing progress. huge congrats. And this is this is one of the like, kind of most common myths. Or I can say it's a mistake. Obviously, you if you do everything, you still see some progress or you feel okay, but now like, let's say that if if like initially, like that goal was to put a little bit that cardio on like kind of backseat, and put that focus on building muscle. And now Now let's say that for the next day, it has been three months. So let's say that now, when cardio is still important. If you focus more time, you could put kind of that muscle building and strength training, kind of from the maintenance and do it like minimum amount, and then focus more on cardio, let's say then you have like, let's say, five, six months, in total amount of time, you have a lot more you can get both of those results, but not just when you focus on one thing at a time because they are so kind of different signals for to try to tell to your body and that that's the reason like as you mentioned, like you had a if I remember, right, you had a knee issues, problems with your like shoulders, everything. And now I don't know how you feel now about those old knee issues and shoulder pain. Yeah, so the knee pain. So that's interesting because the knee pain didn't hurt while I was running. And so I thought the running is not hurting my knee and I went to see doctors in the clinic and they said my ad doctor the inner is that the inner winds and abductor muscles were weak. And I thought except I'm running so they can't be that weak. And so I you know, I ignored the knee pain, it wasn't damaged. They done X rays and everything. So I just ignored the knee pain. And then when you came along and said let's focus on weight training, you put in leg exercises. I thought I was gonna die. They were very I realized in that moment that running does not build you build some muscle for sure. It does not build the muscles you need for your legs and so I my knee pain is now almost gone. It's still tender if I twist it but I can I might even my husband says like we can go for walks and by the end of the walk you're not saying Oh my poor name my poor knee anymore. Or icing it or anything my legs even though I haven't done even though my legs were so weak that I couldn't do more than what was it four of those Bulgarian split squats with no weights. I couldn't do more than four. They have strengthened just by being able to do those four. Yeah, and My knee doesn't hurt anymore. So. So that was that was excellent. My shoulder. It wasn't the exercises. I don't know what's wrong with my shoulder. It's not damaged either. But since I started doing your mobility exercises, which again, I resist it, because I'm, I'm 50. So if you have to think that, you know, I was in the 80s and 90s, girl, stretching, stretching, stretching, I love stretching, right? Stretching was my reward for doing my exercises. Yeah. And you were like, Yeah, but you got to do mobility. Yeah. So when I started incorporating the mobility the way you suggest, because you always what I liked about you was that you weren't like, No, do it my way. You always try to work around my sort of, no, I want to keep stretching. And so you said to me, Okay, go ahead, keep stretching. But between sets, when you have that 62nd or 92nd, rest, do a little bit of mobility. And, you know, at first you're like, mill, alright, and then you start doing it, and you're like, what? Well, that was, you know, that's amazing. That was really good. I feel good, my muscles feel looser. Or not my muscles, I guess my joints feel looser. So I really appreciated that. Somebody who was firm enough and strong enough to, especially with me, stubborn to say to me, okay, you're what you're doing is wrong. But consider another angle. Or consider putting this into it, and see how you feel. And if it sucks, don't do it. Do something like you are stubborn, I'm stubborn as hell as well. And it same thing with me like i That's why I try to always like that. Because what I have seen is the working the best what works for me, maybe it's I'm selfishly looking how I am but a for you are stubborn, we have had these kinds of habits or not. If somebody's telling me that don't do it if you have done it for your whole life. But then like you said that if you start adding something different than step by step doing it and when you when my goal is to win, you win, I get you somehow trying it and then you start to feel that wow, this is actually making a lot more impact, it seems better, or you get better results than by doing just stretching, then that idea is not any more coming from me, it's your idea kind of what you are telling. And then then we have a it's a lot more likely that you are actually sticking with the plan and not doing as I remember, I remember when you've wrote me and said that don't take my stretching away. I'm doing stretching. And that's the reason why I broke out. And I was like that. Well, what could I tell that? That I said, Okay, I'm not, I can't tell you that you can stretch anymore. Because obviously, if it especially if you enjoy doing it, it's your wife or your reason why you're working out, but somehow, I thought that we need to get you doing some mobility stuff, what is actually helping a lot more for those issues. And it's, it was kind of same thing with the strength exercises for your leg. So if you have been running even that running version 30. But it has been that is like kind of game has been a game changer for so many people who have knee issues. Because obviously, if you what most people think that when you have knee problems, for example, that you can't do any leg exercises because your knees hurt. But there's always a way to work around like exercises that are not targeting meter, you're doing a litte little bit less weights or something. But when you get start doing it strengthening those muscles around your knees and then maybe doing some mobility exercises because knee pain often it's not coming from your knee, it would be the lack of mobility from your ankle or or from your hips. So most common is from your ankles. And when you start to implement those things like mobility exercises, strengthening those muscles, then suddenly you come to a situation like you have that realization that wow, now actually my knees not bothering me anymore. It's okay. And you are able to do so many other things what you were doing before? Yeah, yeah, for sure. It I did learn a lot. And you had good tips too. Like one of the tips you gave me for the Bulgarian split squat was to put a wedge underneath my toes. Whereas everything else that I've read and watched it's underneath the heel. And you said no, put it underneath your toes. Huge difference. difference and those were things that no matter how much research I mean, maybe eventually I would have found but exercise is not my passion. So doing research is also difficult. Oh yeah. But it says that like, you know, obviously Bulgarian split squats like it's an exercise or I I don't know anyone who enjoys doing it. So, so but it's it's, it's if I, if it's in my program miles that No, no, no, it never gets. But there is like, especially for needs if you do it in in a wrong way or or there are ways to put a little bit less impact on your acne. So when you use those, like you're putting something below your toes, or making sure that your knee kind of stays behind your toes. So you broke more of your glutes and, and put a little bit less pressure on your knee. So it's a great exercise as is single leg exercise. And often they those those things, they just help so much strengthening those muscles. Yeah, so you there were there were something what I what I really liked it, you you what you already mentioned kind of that you are doing it. You're kind of for health? And what is the reason why you are actually doing it. So how your mindset have changed, like not only it don't have to be now only these three months, but earlier, what do you say to when you found that? What is your way of doing it? Like you said that you you don't want to use sort that your friend, Mark had sick and use it that that's your kind of reason why you are ready to work hard and why you have been very, very consistent for the past three months. Yeah, and actually, the consistency was there before. Except that I would find reasons to stop. So. And some reasons are good, like COVID, I had to stop, I have to get my body can't respond in the summer here now. Like for the last three, four years, we've been having a lot of smoke from all the forest fires. It's hard to work out during that time because you're breathing shallow. And, you know, but we bought air filters, it makes a huge difference. But you know, it's easy to say, Well, it's pretty smoky, I think I'm gonna work out. It'll be fine. It'll be fine, right? Because it's hard. And I remember this from in my 20s. And now I'm 50. And I remember, you know, older people saying do this, because otherwise when you're older, and you're like, Yeah, I'm 50 I see my grandma ad I'm like, well, there's you know, I still have 30 years like, you know, I have time. But as you get as I have gotten older, I've seen that it it is harder to lose weight. And it is harder to do exercise. It's not like when you were 20. Just like when I told you earlier, when I fell and I hurt myself, I fell on the ice. And in my 20s I'd gotten back up and shook it off. And now at 50 It's been three weeks and my arm still hurts, because I landed on it. So you have to factor that in and as much as you don't want to. And those are little things over the two years that have sort of kept picking at me. And then when you and I got three months together and you taught me not to do it all at once you taught me that. Not only are their goals, but there's a journey. My consistency has improved not only my consistency, but my desire to work out has gone. Well. It's there now, right? I I know that a year ago or before three months, I'd be like, Oh, I'm I'm still sick. I'm not going to work out. Well guess what? Tonight, I'm gonna go do some weights. So gentle weights, like you said, take it easy, lighter weights, just keep it going. Showing up is the hardest part. Even if I just go in and stretch. Yeah, this weekend, I went in and did a walk on my treadmill. I wanted to do 5k I only did four because I could feel that my body was like, you know, so. So I've learned that even though I still don't love exercise. I understand how important it is not just from having seen my grandmother be miserable in the last few years of her life. And, but also like, I've learned that it's it truly is a journey. As cliche as that sounds. It's just got to be part of your life. You know what you do the dishes every day. You cook dinner every day you do laundry every weekend. You do do something. Anything, right? My husband, we lost our dog in September. Can you see the dog out all the time? I'm sorry. Yeah, well You know, when you have a dog, that's the contractor and you know that you're usually your dog is gonna go before you ever since we lost the dog and my husband has not gone on walks, and he's been more mentally sad, and he's gained weight, and he knows he has to change, and we're considering another dog and everything, but his something is walking the dog, my something is doing weights, do something, anything. So I see people I've seen people dance, they love to dance, so they dance and they lose great anything. But it has to be part of your life, you, you have to make it a part of your life. Absolutely. Now this is I'm personal sorry to hear about your dog. But as these are things that might happen, and it's if you know, like that you have that kind of accountability partner, if it's it doesn't, it could be your dog, it could be if you have a program, whatever promises you make your safety, you go to dance class, once a week, like something what keeps you going and as you mentioned, like now coming from COVID, like it's not at this point, it's a you have it recently. So this is always like, kind of part like that, when it's the right time to start roaches you should be doing but it's not about like, if you ask like doctors or something, they say that just the rest, don't do anything. And I'm kind of I respect all doctors and with advices. But what I say that if you like he was mentioned, go for do for stretching do for mobility exercises, if you start to feel better, it's not about completing your whole hour workout. But just do maybe one, two exercises, do one set dried, see how it feels. And instead of doing all three, or four or five, whatever, do one set. And that was that's for many of them for myself. And for many of my clients after especially after having a COVID It says you don't need to do all Baroque, I'll just get right back at it and do prove the point for yourself that you are back on it. And then hopefully you see next day because it's very easy to go kind of too hard in the beginning. And then up like day after like, well, Holy shit, that was probably a bit too much. So it doesn't tell you but if you do what feels like that. As soon as you start to feel like that now it's getting too much then you stop it. And you you and then that okay, we'll see how I feel tomorrow how it makes me feel. And then if if you are okay, then repeat it tomorrow day after tomorrow and really taking the time and going step by step coming back to like a specialty because it's COVID is is something what you should, what you should take really seriously and and not underestimated because there are so many people who are struggling years after that. So you never know what is what is going on. It's a new, new disease. So there is not luck research what says that but what you should be doing. So it's really only all about like listening to your body and learning to listen and not only your mind to say that now you need to get back on it and do full workout. Well, that's, that's actually a very good point. And something that you also taught me is that you don't need to finish the workout. There is a mindset of okay, I'm going to do this from beginning to end. Same with the dishes. There are times where I'm doing the dishes, and I'm like, I don't feel like doing the pots. Right? So you stop because otherwise you're gonna really hate it. Yeah. And then you go back an hour later or the next morning, the world has not stopped spinning No. So and then you. So I found even when I worked out on your schedule, even just putting my workout clothes and going into my workout room, even if you do that, right, I know that's minimal, but just do that show up. Because then once you're there, you're like, Well, you know what, while I'm here, I might as well do a setup. So you do a set of biceps, and then you're like, Well, I can probably also do a couple squats. And then stop when you really can't anymore fine, but you'll find yourself slowly being like, Ah, I could there's no reason why not right? Sometimes I think to myself what else you're gonna do Gabrielle what else if you don't do this? What are you gonna do sit on your couch and watch TV? Does that seem really good? Right? And then you sort of be like, Oh, okay, yeah, maybe I will just keep it is it is really proving that point for you're keeping promises that you make to yourself and if you can't keep promises, what do you make to yourself? Then it's time to access those promises. What do you promise to yourself? Of course, it doesn't matter like what is what is in the long term as you know what is better, even you do a little bit less but stay consistent, or you do perfectly for a month or And then you find you something happens in life so often happens, and then you say that you can't do anything. So. So it's really that's why that consistency, it's hard to accept. But it's, it's the honest truth that it matters a lot more than following a plan perfectly. Because it's like, you know, it's, it's, it's so easy to talk ourselves out of it and tell that ah, this week, it just doesn't work out. So this is I use for myself to do that either. I have to make the decision on Sunday week before that, if this week, if it really that there is nothing like I asked if I can't do anything, what can I do? And if the amount of exercise is going to be three minutes, three times 10 minutes, then let it be that for the upcoming week, when it's that kind of week, but I keep the promise. And if it's not, if that is not, because if you go day by day, it's always so easy to find, like something happens there is happening some emergency in a work or whatever. So you know, then you end up like that where you are cutting the time. It's from your own health and that you know, it's going to end up. Yeah, so I'm having a motivator, as I'm just wondering, I'm gonna have I have a motivator in my exercise room. So I'll put my exercise clothes on, I'll go in the room and think I don't think I'm going to do much. And then I see I have a board of my daughter's pictures. And that's, that's enough to make me that's amazing workout. Because I look at them. And I think, yeah, I gotta do better for these girls. Yeah, no, this is I'm exactly my motivation, like my stories. I lost my dad earlier, like he was only 70. And I have every day when I don't feel like working out, I look at his picture. And that gets me going, that gets me started. It's not always perfect. But having that kind of that's why I wanted to address in Legos, I would really love to be how you are doing it. What is your kind of deeper? Why why you are actually doing it? What is the cause if that pain, or that fear or whatever there is underlying, what is your motivation of doing those hard things is greater than the pain of actually doing that exercise, then you have a very good chances. And if you do like, even those are great post like kind of aesthetic goals, like you mentioned getting more defined muscles or something. But they are not that deep pain or something like you know, if you are like if you want to get the visible ABS or for some younger, like we don't aim for those things anymore, but maybe some younger one is aiming for summer apps for next summer. And then you know, you are like yeah, or more defined. That is never going to be that big motivator that you stay consistent. Or for most of the people, especially older people, it's not going to be that big motivator right? To stay consistent and doing those hard things. So just in the end, before we wrap this episode, I wanted to ask you what you mentioned in some some email issue or messages what I got from you that you didn't have your kind of thing in that podcast, what am I going to get like you want three months old? Maybe I keep doing what I do. But what were kind of your expectations and and what did you end up getting? Well, like I said, I expected partly because of my own. Not just stubbornness, but thinking that I knew what I was doing. Because I've been researching, you know, exercise and everything and nutrition for two years, I expected that I would just get out of you something like here, I would give you my workout schedule. You would look at it and go Yeah, and maybe tweak a few things because I was worried that I wasn't targeting all my muscles. I like balance right balance is important to me. So was I doing too much for my chest and not enough for my triceps was I doing too much? Not enough this not enough that and then I expected you know maybe getting an email from you know, once a week, just like an encouraging email or just an email, Hey, you know, how's it going? And, and that's it like I didn't I didn't expect very much you know, when you get three things. You can't expect that you would get the same as you get when you when you pay for them. However, that's not what happened. You really got involved in my life, workout life, my exercise life. You also asked about my personal life because you want to see where my mental state is. You live You got to know me, you got to know that I'm stubborn. You got to know how to work around me, You sneaky devil, and you. And you gave me so much more information than I ever. Like, I had no idea I understood pro macros, more or less, I have no idea about the ratio, protein ratio, which is hugely important, and it has completely changed how I eat. Even though I thought I ate enough protein. Even though I eat relatively healthier, I understand what healthy means eating healthy, I have changed, and it hasn't been hard to change. And that's, that's the important part. Because when it's hard to change, you're not going to do it, right. And it's just a matter of learning. This chunk of meat, a hamburger has lots of protein, and also lots of calories. Ah, there's the problem. So you can have, so if you're trying to stay within a within a range of calories, and you think a hamburger is going to help you get your protein, you're right, but you are going to stay within your range of calories. And that was a game changer for me, right? A Game changer. So now I have to apply it to other aspects like fiber, I know I'm not getting enough fiber. I get too I eat too much fat, I eat a lot of butter, and I'm okay with it. If I stay within my calories, I'm okay. And you're okay with it. And that was that was huge. That was important because I don't want to change changing my life. To not have as much fat as I have would be too much. But I'm able to do it within the calories and within the protein. Right? And you're like, Great, perfect, right. So that was important that you gave me that. And that's amazing. You taught me about the importance of mobility exercises, even though I resisted you hard on those. Because I love my stretching and I still do my stretching, because I love it. I love how it feels. But I also incorporated mobility into and that was hard to because I thought why don't have time now I gotta do stretching. I did actually. And like, like I said, You got around me by saying Why don't you just do it in between your sets? Yeah, okay. Those are, it's just the ways to get you doing things, what you need to do, like mobilities is, as you mentioned, it's it's such an easy way it obviously ended, if you take like I have talked with the you know, so many people about like that, you know, there are like 1000 things you know, you should be doing it takes one or two minute, minutes per day. But that's okay, if you do anyway, you got to do some kind of warm up why you don't include one to mobility exercise, if you have rest time between the sets, do one mobility exercise just for 30 seconds, there may be a little bit later or two part of your pull down or whatever you are already doing. Like it's like, for example. Easiest way like for example of wrist mobility, I see so many, especially women struggling with reduced mobility, just do it. If you have some kind of habit where you already have like brushing your teeth, hopefully every single day, right? It's the easiest way to add it before like that, okay, it says to remember doing it, like do it for 30 seconds before you brush your teeth. And then you are done for today. And you will see huge, huge benefits of doing it. And as its mobility is like that, it's a good thing is that you don't need to do, it's not a workout you need to do for for 30 minutes or 60 minutes. It's good mobility workout is, let's say one to 10 minutes, and that you repeat consistently and Anna more often late if you include that one, two minute mobility work for a part of your warmup before your workout. There are big chances that you never meet don't need to do it. Anything more. And that's that's the key. We always feel like we have to do something from beginning to end. Yeah. So and actually the the mobility testings that you sent, showed me where I failed. So those are the ones I have to focus on. I do the others when I have time when I remember. But the ones I've incorporated are my shoulder and my toes. All the other ones I'm fine, but I might as well keep them fine. Yeah, once in a while. No, absolutely. And this is the right way to do it. Like if you have some where you are failing. Well, first of all, it's the key is to recognize where you are where you are lacking of mobility because yes, it's very hard. Like if you mentioned that you have knee issues, maybe it's coming from your toes, maybe it's maybe it's from your ankles, but when you know that, okay, this is an area where I need to work and then start to implement those things into your routine. And while suddenly you will recognize that you don't actually have that pain anymore. Right? Yeah, yeah. And it doesn't have to be beginning to end. It can just be one. Yeah, it's one exercise here or there, right. So, looking ahead, what goals our aspirations will do when you are going to continue I know that you are not going to quit, you're not going to go anywhere with your fitness journey. So what what goals you have for future I want to continue building my muscle and it's more important now after COVID I realized that COVID had attacked my muscular skeletal skeletal aspect of my body like it, there's there's some nerve damage, I have tinnitus now like long COVID tinnitus from the last time in October that I got it that so there's still inflammation, I need to build the muscle. More partly out of vanity to see more muscle definition because I like the amount that I got so far. And partly because if I get sick again, obviously, if I get sick, you know, when I can't work out for several weeks, I'm going to lose some. So I want to get to a level where if I lose some it's not as mentally damaging, right, because if you work so hard, and then you get sick, and then you lose your muscle, you lose the motivation, right? So building muscle, I can't do cardio yet so that it actually works out because I that allows me to focus on the muscle. And then once I get the muscle to a certain level, and I don't know what level that is yet, but once I get the muscle to a certain level, then I will, like you said, do my maintenance on my muscle. Because then it's easy to write it doesn't tire me out as much. And then I can focus on doing some more cardio so that my heart health is, is good. Awesome. It says to people that losing muscle mass, I want to address that before we stop. So it's something watch, obviously be we are really scared of it. But there is a good thing is or bad thing. First with the muscle building muscle, it takes a lot of time, it takes a lot of time, a lot of effort. Obviously, if you are someone who is starting a new brand new haven't worked out for months, it's relatively easy it comes you get amazing results for the first, let's say, three to six months. But then after that, that process is getting slower. And then you need to kind of use those advanced strategies to make it like looping, how many reps how many sets during rest time different kinds of programs, making sure you are eating in a proper way. So it gets harder. So that's why you need to do those things. But then good news is that it also takes a lot of time to lose it. So it's an and it doesn't like even even you are not let's say that for some reason you are you can't work out for three months, four months, if you think how much progress you have made within three months, you are not going to it's not going to be amazing progress you may might gain a little bit but you're not good. It's going same way on the upper side so you are not losing okay. And then even in the worst case even you end up losing muscle mass is that you have still that muscle memory and it's it means that you are basically your body remembers where you have been at some point of your life. So for me personally, I I was professionalized hockey player earlier, I didn't do any strength training or decayed and started doing it and it was it took like it was so devastating to get started and see that you know, you you remember very well how much weight you used at some point I felt like I wish 20s 30s doing 200 kilo squats and then now starting starting with the 50 kilos and I could barely repetitions and I was like that and doing like 10 repetitions with 50 kilos, couldn't walk for a week and I was like, holy that this is parroting I have lost everything. But then when you start doing it, it took like it's it was pretty much like I would say three months, I was really pretty close to levels I was earlier. So it's coming relatively quick back. So even obviously then to make progress from the point where you have been but to become to get that level back where you have been at some point of your life. It's relatively easy, but then obviously going everything above it takes a lot of time and effort but for most people, they just overcomplicate way too much. So having that kind of fear of losing the progress that you have worked so hard and now you got COVID You can't work out for a month and now you are things like that, for all work what I did for a year or past two years, it's gone. So it's definitely not. And just don't until you get back on it, you haven't lost anything. And even even in the worst case, you have lost a bit in a period of couple of months, you get it relatively easy back. Okay, well, that's good to know. Thank you. Awesome. So thank you so much for coming here. If there's anything you want to share about, if somebody wants to write you contact you feel free to share I'm not I know, I don't know, if you have some public Instagram profile or something. I know. Maybe somebody want to come back to you. Right? Yeah. If you have anything you want to share, feel free to do it. Can they do it through you first? Yeah, for sure. For sure. If they have questions, and then I'll do it. I don't have anything public. Just because I've taught my daughters to be careful. Yeah. So I have to practice being careful as well. But I'm happy. Yeah, I'm happy. If someone have any questions, you can email me Turo at fit me turo.com I will forward them to corporeal and for anything else. Thank you for listening and thank you all for your hard work for the past three months. I hope you are proud of yourself. Thank you. Thank you so much for everything you've done. It was so much more than I expected. Thank you so much. Really appreciate