Hi and welcome to fit me. Turo fitness podcast, today's episode, I have one of my good friends, Sanna and Sana have pretty incredible story to tell, so let's get straight into it. Thank you so much Sana for taking time to share your journey. So tell a little bit first, who you are and and where you are from. Thanks and thanks for the invitation. Turo. Yeah, we go way back with Turo to school times. But yeah, my name is Sana. I'm Let me count. This is always the most difficult part. 42 years old, I work as a medical expertise at the moment, I'm I have graduated as a nurse for Whoa, almost 20 years ago, I have a child, single parent, so, so one adult, one child household, and it's quite busy, busy, busy life. Yeah, we, it's, it's weird for sunlight originally, as me from Finland, and we, we, it's our first time to talk in English. So it's kind of weird, but you do what you gotta do, and and so we have been, you have been we have been you contact me. It's about now, around six months ago. So what then, if you take us back six months ago? What made you decide that it was time for a change? Yeah, I, I the what got me pushed to get in touch with you, Turo, was that my some of my, papa, papa, I'm losing words here. Liver. These lab results were too high. And I have, I had been in contact to the healthcare, and they said that, yeah, it's high. It had been high already about a year. And we have been looking at those, and sometimes they got, you know, closer to normal limits, but then got back up again, but it was not severe enough to get a real, you know, treatment, or I had some some exams like ultrasound, and they were all good, but they kind of thought that maybe this is a starting metabolic kind of disease or syndrome. And that really hit me hard. I was like, No, thank you. That is not what I want for me and, and, yeah, that was the push, push for for me to get in contact with Theodora that, what can I do is there, you know, because I thought that my, you know, routine was quite good. I had exercise. My eating was about, you know, good for what I could see, yeah, but then, when we started, I realized that it was not and what little bit like that was the like, ultimate reason why you contacted, but you had also, when I always I started, you had some other goals as well six months ago. You want to share a little bit what were your goals or wishes, what you would achieve with with when you start this journey. So you Sorry, can you Yeah, no, just the goals. You had some other post, like you wanted to maybe lose little bit weight. You wanted to have better energy. If I don't remember from, yeah, that's right, that's right, yeah. When I then kind of started to look overall, not just the just the lab exams, I understood also that, yeah, I'm a bit tired. I'm a bit, you know, I don't have the energy to be with my son. He's now 12, but he's always been active, and he's active still. You know, you have to be active with your elderly parents and and I felt that I don't have the energy. And also, you know, I was getting to the point where my trousers were getting a bit too small, and I, I was struggling with that, that what is this, I have been, you know, not changing with my lifestyle. Nothing. Dramatically, and still I'm gaining this weight and and I didn't feel it, actually, now, when looking back or then, I was just, I couldn't be really honest with myself, but I didn't see the weight, you know, I felt it kind of but I thought that, yeah, maybe this is, maybe we've come to the point that I have to live with this. I was, you know, mentally in that state. So it's kind of like that, you know, when you are turning over 40, this is the way how it is. And that is a normal thing, what is happening, that everything is okay. But then there was that says that lab exam, what was like, kind of waking up, call that, while there is maybe something is what you need to change exactly that I don't want this to get worse. I don't want this to get so bad that I have to get a treatment. And I really want to at least try to do something now, and, you know, give it, give it a go, if I can do some changes. And, you know, the changes that I have the resources for, yeah, that was maybe the main thing, what, what kind of like. I'm sure you had some kind of fears or doubts before you started coaching. Do you did you have, or what kind of fears or doubts you have? If you remember at the time? Aha, yeah, I do. I know where you're getting at now. Yeah, I because, yeah, when you, when I got in contact with you, you said that, yeah, you need strength training. And I was like, no, no, no, no, no. I'm, you know, I don't go to the gym. I just like to go to group classes. I love Body Pump. I can do more body pump, if you wish. But, yeah, I had high fear for gym and and strength training. I have never felt that it was my thing, because all the machines, you know, I don't know how they work, and you know, they, were not kind of, I didn't feel that they were for me, yeah, that was the biggest, I think, yeah, when we started, and it was so nice when you said that. Okay, okay, I will keep this in mind, but please try and and, yeah, look where we are now. Yeah, we got that very soon. I just want to this is, it's such a incredible story where we are getting and I just, I wanted to hear from your own voices, because those are usually like thoughts, what many people are going through in their mind, like that. This is not me. This is not me. I'm still okay. I'm doing okay. And then all of a sudden, there happens something. What gives that initial push to start it? And it's, of course, it's, it's always so easy to kind of follow the own pattern and starting to change something. If you have been doing something for several years, even decades, and then trying something new, it's it's very, very hard. And there is often that fear that this is not for me. I'm not that type of person, and that's why, like I said to you in the beginning, I keep it in mind, like we can always adjust things, but if you have never give it a shot, if you have never tried it, it's it's going to be like, very hard to say that, because that how you're going to feel. And if you, if you now, if you think back, I think it was pretty good decision to give it a shot and try how it feels, definitely, definitely, and I will go back, you know, because it was like 2020, to 25 years ago when I tried Jim once, you know, you know once meaning by like six months period, but keep in mind that I was going with a friend. I did not understand anything about strength training. I didn't know what to do, how to do so you know, you can maybe understand that if you don't know what you're doing and you're not keen to make sure that you're doing the right things. That's, that's going to be a disaster. Yeah, yeah. No. It's, it's, it's now, like, I'm just, it's like, just good metaphors, if you think that you want to nowadays we have all kind of plans, Google Maps, uh. You want to you are tourist in some big city where you have never been before. You don't have any map. You try to find places, of course, maybe, maybe you enjoy it. Maybe you see something. But if you don't have any idea what you are doing, what you are looking, there's a big chance that you are missing a lot of things. Maybe you don't you have no idea if you find the things, what you what actually are worth of city, somebody saying that Paris is the most beautiful city or Rome in the world, and you go there, you have no plan what you are doing. You just stand there looking around that there is nothing so special if you have no idea where you are going. So but this was, this was in the in the beginning, and were you? Were you? Have you ever worked with the coach before? No, no, this was my first time. So, yeah, obviously I thought that you know you were, you were, for me, it was easy to to catch up with you, obviously, because we have a history and that that is something that maybe people also think of too much. You know, I'm not a, you know, it's not easy to share my life or my situation with somebody. I'm a bit a bit embarrassed. Obviously, you know, being here and you know, it's a vulnerable state, but, but you know what my takeaway is? Do it? Go for it, because you need the help. Obviously, you can help yourself, and you can try to learn everything while you go. But if at the start you have small resources. I think it's better to use them wisely and ask for help. You know, ask, ask, can somebody help? What should I do? Because obviously that that will take it to a whole nother, another level and weaker, yes, that's to the point what you start to do, yeah, I was there is, it's, I have seen it in my not, it's, yeah, also with the fitness, but basically, so many other areas also in life that it's, it's for me too, it's very difficult to ask help. Like, if you are person like that, you know, do it yourself. Figure it out. You're gonna figure it out. But then, when you have somebody in your corner, supporting you, giving you things to do, and it's not like that, it's, it's like, I understand it like you said that. It's, there is that kind of feel of saying that why I'm not able to do it alone or myself. And it's the good thing is that you can always it's give it a shot for everything, like or anything, whatever you want to if you want to go there from point A to point B, there is a path. And if you, if you give it a shot or somebody can help you, it's like, okay, you have two possibilities. It's, it's, either you are not getting there or you are getting and if I like, I I like to use it always, like the leader, you learn, or you reach your goal, whatever you want to reach. And it's, it's, but it's very, I know that is very challenging and hard part, to initially reach out and ask that, would we actually do something? And then taking that final step, to actually start taking action and do and trusting somebody that much that, that you know, is this thing, is it actually going to work for me? Also, because that is, it's not obvious, like, obviously, it's if you know some quotes from social media, or from from personally, from somewhere, or from friend, from friend, like that is the usually how things are going or or how you when you decide to withhold you because there's, there's whole world is, there is so many coaches available, so there have to be some kind of trust. So what was, what was this is a, it's a such a great story, as you have never, you were never at the gym, or you didn't have a good experience at the team. How, what was that kind of the first experience like, it was hard in the beginning. Obviously, it was very hard. I was, you know, with basic things, I didn't know how much the bar weighed weight, you know, I didn't know how much weight I could lift, because I I couldn't count. But, you know, then ask, ask for help and, and also, then I was quite hesitant with kind of, how do I do things? Because I didn't obviously want to pray. Myself, so, so, and then you, you just said that it's okay to start light. Don't, don't even try to put on weight. Just learn the, you know, learn how you do the do the trainings and and don't bother about the weights. And that was, that was the key, actually, for for me, you know, because you always expect more from yourself, and the expectations are, you know, I should be, I should be lifting this and that, and I should be doing this and that, and that list can go on and on forever, but at the start, the most important thing is to go to the gym. That's the first point. And then then do do how you feel good, learn. Take your time, basically, to learn, yeah, yeah, that's, that's a good part. Like, it's, it's because it's, it's very like, that is, it's, it starts with the small steps. First is, either, if you go, want to go to gym, you can start working out with the weights at home, also, as you did at the part also, but it says the first step is always to get that build that habit actually going there, if you do decide to do something that basically doesn't matter, in the beginning, you can learn first how to do exercises. Doesn't care about don't care about the weights, what you are using. Once you get familiar with everything, it becomes easier. Then you can start to adjust, add more things, adding more weight, making it a little bit more challenging. But the first goal is always to build that habit, get rid of those old fears, and then step by step, going back. And it's it's you are to create very great example how fast everything can change. So what? What like you said, how was your training and eating looking like six months ago? Well, as as I started off six months ago before I got to, you know, Turo to coach me, I was going to the Body Pump once or twice a week. And then I was when we started. I only realized, when tracking my food that sheet. I so sorry, but, but how much fat was I eating? And I I didn't realize that all you know, just by looking at the plate, but then tracking down exactly what I have had eaten, and then looking from the app that, okay, my, you know, fats are 150% and I'm, I'm too low On on carbs and protein, that that was, that was, you know, I couldn't believe it, you know, I thought I was eating quite nicely, yeah, but then, then when I realized that, okay, I have to get the fats down. The app is great for that, because you can specify what are the items on on your plate that that, you know, rice, the fats. How can I change them? You know, change eat more berries, fruits. For me, vegetables, adding those and, and basically, you know, that's, that's basically it, and then obviously taking care that I will get my protein target, because that was also too long. Yeah, it's funny what you say, like adding things, not taking things away. Like most, most, most people, they try to date. You know, we all kind of know that I do this from I shouldn't be doing that. I shouldn't be doing that. I have to reduce reduce carbs, reduce treats, or whatever you enjoy eating. And actually, how it works is, like you said, that you start to act things, if it's vegetables, if it's berries, if it's fruits, if it's a protein, those are the most common reasons. And then when you are able to do it, suddenly things start to happen. You automatically eat something else, less exactly, and the craving for sugar, it was, it took a while, obviously, I think it was. Like a month or so, and then I just realized I don't crave for the sweets and and the evenings were the worst for me, because when, when my son goes to bed, and I have, I have the good, you know, time to have a you know. You know, sweet chocolate, you know, relax and enjoy, yeah, yeah. But when you have eaten correctly and enough, I don't have those cravings, you know, I can enjoy myself without the sweets, yeah, yeah. And even if you still want to have theirs. You can, of course, have them. And I don't know if you were, like most of the people I work with, they still have those things. It's not that you can't have but automatically, you eat a lot less of them. Exactly the amount is more, you know, it's, you know, a few candy. I don't need to go back, you know? So, yeah, that that was, that was a real eye opener. I did not expect that. So that was, that was around after a month, what at one, at one which point you started to notice some changes on how you are, how you felt and how you looked. It was fairly quick, because I don't have the my progress here for me at the moment, but I do recall seeing because we started off around November, I started feeling before Christmas, so around December, so after a month or so, but then came Christmas, and that was a bit hard for me. Yeah, just for the background, I have lost my mother now almost two years ago. So that was my second Christmas without her, but my first Christmas at home, because I was the first Christmas my mother had passed away. I was I was traveling. But anyhow, that was difficult time, you know, emotionally for me. And, you know, then the old habits, I think, came back a bit. But then and I did struggle, because I I had kind of progress with my weight. So my weight had already gone down, but then at Christmas, it went a bit back up, and it was a setback for me, you know, it was. And then the emotional stress with, you know, my mom not being here, and I could not share my, you know, special moments with her. And it took almost January to get back on track, so to say. And that was, that was the hardest part for me, actually. But then Whoo, you know, after February, I just keep looking at the way the numbers on my weight, and I was like, Really, okay, and then I started feeling that, okay. My trousers are, you know, getting loose and and what is, what is happening? My shoulders are widening a bit, you know, I could see the not without the pictures. Obviously, thanks to you, Buro, for making me take the pictures along the way. But yeah, it was so it was, I don't know if it's the Christmas that messed around a bit, but after that, you know, I've been amazed every time when I go to weigh myself and a little bit about pictures, because it took for you. Like, I initially asked pictures like, because I know, even I know that, like, I would say, 99,000 of people don't like taking pictures from themselves with the underwear or clothes, clothes with tight clothes, and it took for a while for you to send me first your first picture. Yeah, I took the first pictures after I had worked with you for a month. I don't have the initial where to start from. Yeah. So that's, that's a small, you know, pity that I don't have the actual but it was a big step for me to take the pictures. I think it's the shame behind the fact that I know that I have gained weight. I. Know that the circum, you know, circumcise of my belly is is too much. I know that I have the, you know, fat that I don't want. It's all those emotions. But then you were, you were persistent. You said, Send me the photos. Send me the photos. Take the photos. And I started. Luckily, I started, not not right at the beginning, but but quite, quite early taking the pictures. How you felt when you first took those pictures and then you saw them. It was very hard. It was it was embarrassing, I would say, yeah. And now, six months after, how you feel that you took those pictures at the time, so glad. I'm so glad. I'm so glad, because even though I can feel, you know, I can feed into old pants, I can, you know, I feel myself more energetic. I see what I actually told you the first time, that I don't need that much muscles, but I'd like to my shoulders to show you know. So you know you can see you have shoulders, yeah, so, so I can see them now, but only through the pictures. I can see the change. I know, I know. I can see the the number going down on my weight. I can see the number going down in the circum face, you know, measuring, but it's not the same than pictures. Pictures, you know, tell more than any number. Yeah, yeah, no, because this is, this is just, there's so many like, like I said, 99,000 of people don't want to take pictures, but six months after, I don't know anyone who said that they regret taking pictures. So it is, it is very like, for most people, embarrassing point of taking pictures. But then, like, when, when you make progress, and if you don't measure it like, it's it happens so often that you like, especially women, the only way to measure the rate is just to scale rate. And if something happens like, scale rate is not calling like, I don't know how much you lost. Like, if I look now, it's like eight, nine kilos, maybe in six months. It doesn't sound like that, wow. It's, it's amazing weight loss, but when you see the pictures, it's like a totally different person. Yeah. And if, if you would just measure with the weight your progress, most likely, you would feel frustrated. You wouldn't even see that. Okay, yeah, there might be. Now clothes are fitting, but it's it's just a small difference. But when you have that picture next to that, what is, what was it like six months ago or five months ago, there you see huge difference, yeah. And I think actually it happened to me that even before I could see the scale going down, I could see the progress from the pictures, yeah. And that was the, you know, sign for me to go on, you know, continue, don't stop. Now the weight will, you know, you will lose the because I can see that, yeah, yeah, different, yeah, that that is, that is ultimately the only reason why you should be measuring in a different ways, like measurements, pictures, scale weight. So if there is some progress, the only goal is that you see that there is something happening, you are doing the right thing. So you should not stop, because if you don't measure it many ways, there is no progress, or too little progress. Makes you feel that, what is the point? I'm working so hard but seeing so less results. So what is the point of doing and especially like it's now, I can tell you, it's totally normal, especially when you are new with the strength training. Like it's not that you gain now within the first couple months, so much muscle mass that you are looking you are becoming bodybuilder. But it's mostly like it's maybe a little bit more water stored in your muscles while you actually you damage your muscles during the muscle training and to become stronger your you. Need Your body needs water to repair that damaged muscle tissue that holds temporarily a little bit water so you might not see it in a scale weight right away in the beginning, but it's matter of time before you see and often it happens that when you are losing fat, you might not look see the difference of the scale, but both fit differently. You see the difference in pictures. So they are all signs that now you are doing something correctly. So just keep doing whatever you are doing, yep. So with what happened then, with your fatty liver? Yeah? Yeah, I got my results. I think it was only a few weeks back, and they were, I don't even recall, but they were beyond normal. So yeah, the lab results were totally in focus. And they were, you know, the change was phenomenal. I and actually the doctor said also that what ever you're doing that she actually asked, What have you been doing? And I said, and she was like, keep doing that, because that is, that is definitely working and and way to go. And she was, yeah, giving me very nice feedback. So, yeah, I'm, I'm so relieved. Oh yeah, this is when you, when you sent me those results. I was, I was so happy, like it's, it's nothing away from losing weight, losing body fat, but those kind of health markers, which they are ultimately the most important things, and what, what can it says that you, I know that you have worked so hard, you have been so consistent, not perfect, but very, very consistent, and not like overdoing things, like it's two, three workouts per week and just focusing, like looking What you are eating, learning from your old patterns, not going, taking some diet from some book, and saying that I have to eat this for now for five months, and then I'm in my cold. No, you You did. You looked what you were eating, make those small adjustments, and suddenly things started to happen, yeah, yeah. And what I also got back, you know, back in the days, let's say 510, years ago, I loved to walk, but I didn't understand the meaning of walking. You know, in both senses, what it does to my mind, and it what that what it does to my body. And I'm not also perfect there. I don't I don't get to 10k every day, but on average, I have actually been looking at the average steps that I have been taking daily. A year ago, it was nearly 5000 steps per day. Now it's on average 10,000 Wow. And that is a huge change, because men, for mentally, it's, it's like meditating, to me when I walk and and that, you know, it relieves stress. It's, you know, between, you know, my workouts, it's regaining my strength. And you know, it's a huge difference. Is there anything else, like, how that what you have been doing now have impacted, like, your confidence, energy levels, or daily life, just how, how you see the difference in daily life, it's like day and night. It's like day and night. So when, okay, yeah, it was October, November in Finland. It was rainy, dark when I started to work with you, but even before the light began to shine in here in Finland, I you know the energy levels. I would say that having the steps was a big difference, actually, because going to train two times at the gym one time at home, home training, strength training, it didn't feel. So much of a change to me, because I was used to going, you know, to the gym. I was just doing the group classes and different things, but, but then, you know, having some consistency that the energy, I'm sure, obviously the strength training is a part. Because obviously, it feels nice when you can add on weights, you know, get, you get kind of a big bit careful. Obviously, I keep, you know, keep reminding myself that I don't have to put on weights every time. I don't have to put on, you know, when I'm lifting, you know, more and more each week that's that's not because we are human. Today, I can feel strong, but, you know, next session, I can feel that my energy is a bit low, but I still go and I still do, you know something, and then I, you know, alter the weights, you know, on depending on how I feel, but still, I can see the progress there. And that is, you know, obviously that you can be proud of yourself. It feels good, you know. And then obviously seeing the change, seeing other people, seeing the change in me. Oh, what have you been doing? You look so fine. You're so happy, you know, of course, that gives back to you the energy. So, yeah, I, I do remember I was also sick when I started with you. I don't know if you recall, but I was, I was having a flu, and I was, I was feeling quite low, I have to say. And since then, I haven't had the flu. Knock, knock, knock. But, yeah, that's, that's pretty interesting as well, yeah, no, but it has. I There's so many things like what you have been at least, to trying to avoid it. You have raised your vegetables, berries, you have been walking, moving outside. I know I could assume, I don't know you tell me if I'm wrong, I would assume those things help, have helped you to improve your sleep. I don't know. Actually, yes, it has, and I've been also because my problem was that I was I had a sleep window around eight o'clock in the evening, and I couldn't go to bed at that time because I had to take care of my son. And then you have the laundry, and then Dada, and then this and that, and then then you watch something from Netflix, and what I have changed now and that I eat my evening snack with my son around eight, and after that, I already start also preparing myself to sleep. I try to avoid my mobile phone. I i know that I'm not perfect there, either. I, prefer reading, you know, I start also to, you know, get myself ready to sleep, and then I have set limit that by 11 I have to be in bed and turning out the lights. And now I feel. I sometimes I start feeling tired already at 1030 so, you know it's, yeah, so, yeah, my sleep is better now. Yeah, no, it was those things. It says that how they it's funny, how you explain it like, but it's, it's, it goes usually hand in hand. It's a cycle where you are in and when you get it out. It's not that you change everything at once, but over a longer period of time, small things add to another thing. That adds to another thing, and the whole circle you in the end, you change so much, even it feels, I don't know, usually it should be feeling that, basically you are not even changing that much. It's not like it's very small changes what feels realistic at the moment, and then when you are doing them, huge things can happen exactly, exactly and and quite in a short period of time. Because obviously that is also something that I can't even now imagine that it's only been six months, because that's exactly how I feel. I feel that I haven't done that much, I haven't done that big of a change. But it's the small things that count. It's and you are the best example here. It's not that, of course, you have, you have worked so hard, you have been consistent. You have, this is, it's like, I don't know if you missed, like, maybe one or two workouts or something, but you have been keeping promises, what you made to yourself, it's, it's, and that was the goal from the beginning, like that, it's two times in a week, go to gym, do one short workout. You can adjust the times if it feels that way. But now, looking your results everything, why the hell you should be doing more if you get these kind of results by working out two to three times per week. Yeah, yeah, definitely. And the key for me was your voice in my head saying, go to the gym, start the workout, even though you don't finish it. Just do something. And then when you go to the gym and you start, and then something happens, and then you finish it. That's, that's, that's very and, yeah, I know I haven't always finished it, but, you know, I say I give myself the allowance that do your strength training. You can do the cardio later. You know, do do something that's that's the key, and what about then? What surprised you most of that strength training, that I'm not a bodybuilder, even though I have been strength training, even though I have been able to lift more weight than when I started. I'm I'm still surprised that my body hasn't changed that much, because that was one of my fears, actually. And I talked, I said to you that I don't want, you know, I don't want to have huge thighs, or, you know, huge back, and you say, yeah, yeah, yeah, I know. I know. Don't worry. Don't worry. And I was like, I do worry, yeah, I know. But that is, like, one of the things like that. It's, it's often you, when you, especially in the beginning, that you might get that. It's maybe first three months, could be six months, you know, this huge change, and then you think that, you know it's going to be like this forever, that soon it's, it's, I'm going to look like a bodybuilder and but it things will slow down. It won't be that fast. And it's, there's always option, if you see in your pictures or in the mirror that there is a body builders are not, you can always stop strength training or or even even less, that you are not. Your muscles are not. If you try to eat all the time in a calorie deficit and do strength training, you won't be able to see like muscle is a tissue. It needs energy to grow, and if you don't, at the same time, give that enough energy to your body, it's very hard. You that progress won't be fast in in that time. So it's but it's good that you overcame your fear and now you start to see and feel, especially feel how it impacts you. So what are your what kind of workouts you love? Now you said that you were very suspicious about strength training. And now, what do you think? Yeah, I love free weights. I don't like the machines that I know that you haven't been putting on my on my schedule, too many but, but I love to, you know squat, I love to what's it called, Masta Beto, dead lift. Dead lift. Yeah, those are my two favorites, yeah, but, yeah, free weights, definitely. I love the feeling that I can control my body. You know it because it's a full body then and I, you know, it's, it's so cool when I can look from the app that, ah, Okay, last time I did with those weights. Okay, let's start with those. Try a bit more, a bit more, bit more, you know, a small, small plates, more. And that is quite nice to have the personal bests. I not every time, obviously, not every time, and not for all you know, but but for some and for this week, maybe this, maybe next week, you know, some other but it feels so nice to also see the progress there. Mm. Absolutely and it's, it's, it's one way to measure your progress. You are getting stronger. You are able to add more weight. And this is, I hear so many good things, what you have been doing, like I wasn't even aware of everything. But if I think that what you measure first of all, if I make a short list, you measure your progress in many different ways, like your rate. You take measurements. You take pictures. You started measuring your steps like you said that. I remember when you said in the beginning that, okay, you think that you take five, 6000 steps a day. Then you actually started to track your steps and look how much you are actually getting steps. And then, if I remember right, it was a bit less than you originally thought. You thought that, okay, you are quite active, but the truth wasn't like that. Then it's because it's, it's actually it needs pretty much to get that 10,000 steps, if you you're depending, of course, on your job and activity level, but you started to track your steps. You started to track your food. You started to see what you did, actually, what you could be improving. Then you started strength training. You started to actually track your workouts. You You saw like was one of the most common mistakes. I see that, especially with women, they don't track your their workouts. And then, if you like, you know when most of them, if you broke out from home, you are using the same dampers for every single work, every single movement. And of course, it's then you might have a good workout for your shoulders, which are a little bit smaller muscle, but then for your legs or back, which are bigger muscles, they get relatively easy workout and but when you have it like you have done it, that you track, actually the weight, amount of weight, how many repetitions you are, you are doing, and you track it, and then you can look back what you have been able to do, let's say five months ago, or six months ago, I was doing deadlift with this weight, and now I'm able to lift 20, 3040, kilos more, or do so many more reps. And that is also for me and so many people, it's a great motivation. And then you know that once you have become stronger, there is something you have done, right? Yeah, yeah, definitely, definitely. And I have to say also that I think the strength training has also awakened my core, because when I was walking, you know, earlier, I didn't really concentrate that much, you know, and then I was maybe sore on, on, you know, hips and whatever. But now with strength training, I, you know, I have my whole body at work. And then also I can, you know, I I feel stronger in my everyday life. And then then you talked about little bit about mindset, mindset and shift. So how has your relationship with food, fitness or your body, how it has changed? Well, with food, I've always I'm not keen on doing food, so preparing food, I mean, so I go quite easily with that, and I'm quite routine orientated, so it's easy for me to have a routine. Okay? In the morning, I have my yogurt and berries. Okay? At lunch, I have, if I'm at home, I have my soup, or if I'm at the office, I have a salad or whatever. And then for for dinner, I want to, you know, make something that. And I always eat the same as my son. I don't, I don't bother doing, you know, different foods. But obviously I want that to be healthy, and want to concentrate that I get my proteins, then for evening snack, I have my my shake, you know. So it's, it's very routine orientated, and I love it. It's easy. I don't have to think every time, what should I at? What time, you know? Because when I have a routine, you know, I feel hungry enough to eat, you know. And also the snack between lunch and dinner, that was the key for me, because I like to eat five times a day to get all my my, you know, specially, protein target to get filled. And I was missing before we started. I was eating only four times, so that was already one. You know, portion less of protein, but yeah, for confidence, it, it, it's, I mean, I don't know if I can even, you know, explain it. The feeling is just so good. You know, I feel so good about myself. I I feel happy, I feel energetic. I'm so proud of you. You have done so many amazing things, worked so hard. So it's these kind of stories. It's, if I think myself coach, it's, it's the biggest satisfaction, what asset goals you can get when somebody really changes their life in a different way? You know you are, first of all, those health markers, they have improved quality of life, more energy, able to do things like you are now what you told earlier, you are bicycling and doing a lot of different things, what were not possible earlier, and those are just amazing. Yeah, yeah, definitely. So what is how does now progress? What does progress mean to you now or versus when you started? I was more when we started. I was more focused on my weight and obviously the labs, and now it's consistency on my steps. It's consistency on my training, yeah, but that is, it's also a great example, like first you were focused on end results, what you would like to get, and now you are focusing on actions. What actually brings you those results, what you have ultimately exceed everything, and that is a huge mindset shift. So congratulations. You have done, like I said, so many amazing things that it's, it's incredible So, and couldn't have not done that without you. So thank you. Thank you. I didn't do any workout for you. So it's, you have done it all by yourself. But what you would say, like, now for someone like we have been talking on our I don't want to keep you longer. What you would say to someone who we were like you were six months ago, what you would tell to that person or to yourself at six months ago, don't be afraid or don't be embarrassed. Don't be afraid of embarrassment, actually, because life is life. You know things happen. Life happens, but if you let that happen, if you just you know, if you let it be, that's the worst thing. Take in charge, start doing the things that you can find yourself happy, and ask for help. If you don't know how to start yourself, ask for help. And that is as you said, as you said earlier. It's in all in everyday life. You know, if you struggle at your taking care of your kids or or whatever, ask for help. That's why you know people that are close to you are for you know they're here to help. What is, what is, then next in your journey, what goals you have now, just keeping on, I think I found good things in my life. You know that, add on health, eating healthier, moving, keeping your mind clear, doing your strength exercise. That is also actually that is I have to be very focused when I'm doing a strength exercise. And that is so rewarding. You know, after you're done, you feel the energy burst. I know, I know that that's a lot of physics as well, but, but still, it's, it's, you know, mind blowing. And then. Uh, you know, you've done your workout, then you have time. Because obviously time for your the people who are close to you, your your family, you have time and energy for them when you need the time for you first. That is such a good advice, and that is for so many people that it feels like that You are selfish when you take time for yourself, but you are actually not selfish taking time for yourself, because in that way, you can serve the others even better, exactly, exactly and what is, what are you most proud of? Nice question from this journey? Oh, my God, this is most proud of I'm most proud of that I started the journey, actually, wow, that I started, and then I continued, even though I had and everyone struggles. That's normal, as I said, life, life happens, but just keep going. Yeah, start and keep going. Thank you, Sanna, that was such a fun talk with you to go back to your journey. And I don't know if you have any if you want to social media, I can put everything. If you have something you want to share, feel free to do it. If not, thank you so much. Thank you, perfect. Thank you. And if you enjoyed this episode, please leave five star review and those those are helping so much to find more people to find this show. And if you know some person who would love to hear this Donna story, feel free to share it. Share it with one friend, and I would appreciate it. Thank you so much for listening and talk soon. Bye.