The Livy Method Podcast - Maintenance & Mindfulness Weigh In Wednesday - March 6, 2024

Episode Date: April 9, 2024

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording of Weigh In Wednesday from March 6, 2024.You can find the full video hosted at:https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTopics covered:Introducing...Julie Pickering.Julie talks about being a veteran dieter and where she is at now as a Livy Loser.Our panel weighs in on how stress and emotions can get us to revert to old habits & coping mechanisms.When in the face of triggering events, it's important to focus on the good.Got munchies in the evening? Get curious about the why!Deep breathing and pausing helps us be less reactive in the moment.Everything is a learning opportunity & reflection point, especially when facing struggles.Self-care and making time to prioritize yourself is not a selfish act! @ 14:08It's important to fill your cup first, even as a caregiver for others. @ 16:10Our panel shares their favourite coping mechanisms that work for you, not against you.You can't have a negative and positive thought at the same time.Julie's tips for celebrations and eating out while in maintenance.There is power in having a choose day and move on!Get ready for a 5-Day Squat Challenge coming up next week! Look out for some tips early in the week!To learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. Hello, here we are. So it is Wednesday, so that means we are in the maintenance group, maintenance and mindfulness group, weighing in on all things maintenance. As always, you have me, Odette, and you have Kim, who is our weight loss group manager. Hello, Kim. Hello, Odette. And today we have Julie. So Julie is a member in maintenance joining us from Whitby. Hello, Julie. Hello. So really excited to have you here today, Julie. I know we've talked a few times. So I was really excited to get you on. And so I'm just going to give a bit of an intro to you. Nobody needs an intro to Kim and I. We've been here for a long time. So Julie, you are, as I said, a member in maintenance

with us. So you have lost 54 pounds. Your first group was in the spring of 2022. That's right. And you went on to do 50, do 55 pounds, do five groups with us. And here you are sitting in maintenance. I don't know if you remember, but you had the first time we talked, you said something and I wrote it down. It resonated with me. You said you're not hysterical about being thin. You just wanted to be healthy. And that now that you're, you feel calm and you know that when you make choices, it's not because you don't want things because they make you fat. You don't want things because of the way they make you feel. And I thought, what an amazing thing, you know, you, you were a self-proclaimed veteran dieter. And now you're at this place where you feel calm.

You feel like you are the one in charge. You're making the choices that you want to make because of how you want to feel, not because of, you know, what the food's going to do to you otherwise. So welcome. Thank you. Thank you very much. Yes. Yeah, it's a great thrill to be here, I have to say. Having watched you every week.

And, you know, I take so much away from the lives. I find them very inspiring, especially there's some of our members have had to struggle so much. And they've had so many challenges and stresses in their life. And, you know, by contrast, I feel like I've had a really blessed life in many ways. I mean, diet wise, yes, I've been through Weight Watchers and Nutrisystem and the whole nine yards. And my mother was a slimmer, as she used to put it, you know, and we have, you know, the British love of chocolate, right? So that's an issue. I don't know if that's just a British thing. I think we all have a little bit of love for chocolate.

It was a big thing in my family. But, you know, having been through a lot of dieting, I can't say that I've had some of the stresses in my life that some of our members have had. But I find them very inspiring because I feel like, good Lord, if they can do it, for heaven's sakes, we can all do it. You know, that's the thing. So, yeah. I'm so happy you brought that up about stress, you know, stresses and stressors in your life. Because, I mean, I know you're a very active member in the group. You're in there, you're posting, you're reading. And I don't know if you've picked up on that vibe. And, you know, I know Kim is in that group once in a while, too.

And picking up the vibe that our members are feeling a little bit more stressed out right now. And I've been seeing that comment come up a few times that members are feeling a bit more stressed out. They're feeling emotions coming up. They're dealing with difficult situations and they're really noticing how they are reverting back to some old habits or habits that aren't

serving them very well. So did you have, did you go through anything like that or have you gone through anything like that? Yes. Not, not in this, not in this last little while so much, but I mean, there, you know, when I was trying to decide if I was going to retire, that sounds kind of crazy, but it was a little stressful for me to sort of think, am I going to retire? Am I not going to retire? You know, this kind of thing. I had a lot of stress with two fathers, my dad and my father-in-law. Both were very ill and passed in the same year. That was two years ago. And that was very stressful. The emotions were coming out like crazy at that point. And, you know, when you went to visit my dad, my own dad

in the hospital, you weren't even allowed to take water into the room, you had you could take no food, no water. So I couldn't even, I could take snacks in my purse, and then go down to the cafeteria and have them there. But I couldn't do anything in the room. I found that difficult, very difficult. But I kind of learned to work around it, because I didn't want to blow what I had done so far, you know, and I really wanted to stay as healthy as I could during that whole process. Partly so, you know, partly I wanted to make sure that I could support the rest of my family, too, and not just be falling apart. Right. So it was important, you know. Yeah, so I can see that. And right now, I mean, the world is in such a strange position right now. There's a lot of like stress environment, you know, wars all over the place, you know, even local news is sometimes very depressing. So I think sometimes you have to kind of find a way of dealing with all that outside stuff and all the stuff that comes through sometimes that's negative on social media, because there is a lot of negativity. We have a really safe space, thank heavens. Okay. But there's a lot of other places that are safe. So people have to find a way to get around that and sort of deal with it. And there's lots of ways to do it. I don't watch

the news after supper at all. I can't deal with bad news at night, you know, so that's one of my things. I just don't watch. Yeah, I don't news at all at night. So I think that's I think what you just said there is so important. I mean, first, let's go back to when you said you're retiring, like, you know, you think this is this is like this amazing time in your life, you're retiring, but it is a massive change, right? It is it does bring by change. So sometimes we can think of these positive situations, like my birthday is coming, or I get to retire, or, you know, I'm sending my kids off to university, these are all amazing things. But these are big changes that, you know,

can bring upon stress. And, you know, what you said about, you know, figuring out ways to to be able to cope with that. I just had a we had a comment this week from a member actually from CM Lee's, she goes by, and she said that she's discovered some patterns of behavior sneaking back in when feeling lonely or sad or stressed, especially in the early evening. And just like you said, you know, finding those coping mechanisms, you're not watching the news in the evening. So she said, I will be proactive in using the tools that I have to focus on the good, being active as an example, and work on self-care in the early evening. So I think it's, you know, just realizing that that trigger is there, you know, like

what is, what is triggering? I think that's one of the biggest things going through the program and learning these tools that we have. I think one of the biggest ones is being able to recognize where you're at, you know, not just blindly thinking, I'm so stressed out and I I'm and this is how I'm coping with it without even thinking, you know, it's not maybe the best way for you to cope with it. Yeah. And even even just to say to yourself, you know, when you get the munchies, which, you know, let's face it, sometimes you get the munchies in the evening. And like, you know, I've tried really really really hard in all of the programs to be really really careful about nothing after dinner except liquids you know and sometimes I'll say to myself

so why are you feeling the munchies why do you have to have something now and a lot of times it's just because I'm bored or just I don't know just whatever right so then sometimes well I I have discovered too another fun thing is, if I if I feel like I really want to have something, one thing I have done is have a kind of a fun drink, like I'll, I'll take, you know, a little bit of almond essence and put it in some hot milk. I know that doesn't maybe appeal to everybody, but I really like it. And you know, it just tastes really nice, you know, and I feel like it's nice and soothing. And I like hot milk. And you know, it just tastes really nice, you know, and I feel like it's nice and soothing and I like hot milk. And, you know, I feel like I'm getting a bit of a treat, but it's not going to hurt in any way.

And it's protein, too, which I figure is a good thing. But I try really hard on that evening thing because that was one of my biggest things pre-Livvy was, oh, gosh, let's not even talk about COVID. I was doing a lot of snacking during COVID and I was baking. So I still bake, but now I give it all away, which is great. I belong to several organizations where I can take baking. So that's what I do with my baking now, which is really good. But yeah, I mean, you just have to, that's one way to sort of cope is you, if you can just come up with a trick to make yourself feel better about what you're doing, even if it's just to have a treat drink instead of having something to eat. That's still a little bit of a win, I think, you know. But I think too, like not everybody goes through the stressful periods or times of

maybe more extreme or more substantial stress when they're going through their weight loss journey, depending on how long that journey is. So you might not have been able to have the opportunity to stretch that muscle when you're going through the weight loss program, you might first encounter it in maintenance. And then you're like, Oh, what do I do now? Like I wasn't snacking at night, I, you know, kind of kick that habit, no problem in the weight loss group. Why is it coming back now that I'm in maintenance? And, you know, it's what you said, like kind of changing what you're doing at the time and kind of bringing awareness to it. Do I have the skills? What do I need to do? What did I, you know, kind of learn that I can bring into this to kind of cope and manage this new stress that has come on now, you still have all those tools that you learned while you were losing weight that you can dip back in. You just, it might be a fresh new tool that you haven't had to use before until now. Well, you know, the biggest tool that I learned, which I really never did much before at all was meditation because, um, I learned that from a Libby member who suggested I have happened

to have an Apple iPhone. And they said, if you go to this one called soothing pot, it's free for Apple iPhone people. Right. So I thought, oh, well, I'll try it. You know, I absolutely love it. I didn't really meditate much before I did do yoga for a while. And I'm going back to I'm doing yoga again now, which is, you know, the shravasana part is meditation. But I found that just trying to meditate every day, really makes a difference to how I feel. If I don't do it, I can really feel the difference. So if I'm having especially, I don't know, if I have a stressful moment or something, I always go straight to my to my meditation app and try and do that, you know, because it makes me feel so much better. It's just, yeah.

Right. I love that you said that about deep breathing. You know, that can be such a powerful thing. And Gina's talked about that before too. So, you know, you think like, I just can't get to meditation right now, or I can't get to these big, you know, stress coping tools that I have, but what can I do in the moment? Right. And maybe it is just that, you know, that deep breathing in and out, or maybe it's just taking a moment instead of being like super reactive, just taking, you know, taking a second to take that deep breath to take a minute. And go ahead. Or even that one, you know, that little stretch one that that, that they that they showed us that little tiny, it's a very short little, it's got about five or six stretches

in it, right. And it's just to kind kind it said like at the end of the day or in the middle of the day if you do a bit of a stretch and there's five stretches and I found like it takes literally about not even 10 minutes maybe seven minutes and again what a difference it makes if you do that you know it's one of my stretches I'm writing that down I'm gonna find that so we can it's just a really short little stretch one you know it's uh I'm trying to think what the name of the lady is that does it. It's one of Gina's, you know, exercise videos, but it's a really short stretching one. And I love it. I do that one actually quite a lot. Yeah. Yeah. That'll be in the exercise guide in the group, but I'm going

to find it tomorrow and I'm going to link it. I want to go back to something that Kim said, but also I know Julie, you and I talked about this on the side, that everything is a learning opportunity now, you know, and going through these stressful situations. And actually we had another comment from a member, Yvette, and she, she was talking about that this is one of the first times she's ever really had to struggle. So what she said was, truth be told, the struggle is the first time. The struggle is the first time I really struggled on my journey. And looking back, I think I needed it in order to face some truths about my coping strategies and how I deal with stress. And I thought, you know, she'd said that she'd been

maintaining for a little while and smooth sailing. And then all of a sudden, you know, this specific time came up, this specific situation came up, and she was able to use it as a reflection point as a learning opportunity. And I think that's really what maintenance is all about, right? Like learning, you know, working through these times, working through these, these situations, that's only going to help us figure out what maintenance is going to look like and feel like for us as individuals moving forward. Yeah, I really believe in lifelong learning. It's something that I've tried to do all my life. I try to, I always say it's a good day if you learn something new, you know, and that's true. But also, I think that this is certainly a journey. And I think one of the things that I've learned through the weight loss program, but also even more through maintenance, I think, is I've been a people pleaser all my life and someone that tends to put a lot of other people first, which, you know, women are trained to do that.

Right. Let's face it. We are. But I also really like helping people. It's just I'm a volunteer, you know, I'm sort of a professional volunteer, but there you go. And the thing is, I find it sometimes hard to put self care before millions of other little things that need to be done. And one thing I've really learned, especially in maintenance, I've really tried very hard to slow it down just a little bit and make sure that I make time for certain self-care routines. I'm really, really careful now about my supplements. I mean, I was when I was on the weight loss journey, but somehow more now I'm, I'm really, really being careful about that sort

of thing and making sure that I'm getting the right sleep, water, all that kind of stuff, you know, and I'm moving way more than I ever did when I was working, which is really great. So, you know, but it's, you have to learn that it's, it's not something that comes intuitively, I think it's really hard for mothers, I am not personally a mother, I'm a godmother, I have lots of godchildren, but no children. And I think that when you're a mother, it's really hard, because of course, you know, you've always put your children first, right. And it's so difficult to take time to do something for yourself. And I think moms need to kind of realize that if they don't fill their own

cup, then they're not going to be much use to anybody else, you know, but it's hard to get that concept across. Right. So even for me, it was difficult to try to make that time. And I think now even in maintenance, you know, whether you're a, you know, a human mom or a fur mom, or, you know, just a caregiver of others in general, I think it's really, we talked about this, you know, moving into maintenance, you feel like you've put so much time into taking care of yourself already, you know, losing the weight that, you know, you almost feel selfish by maintaining it. Like I've put enough time into myself, you know, it's, but it is, it is a lifelong thing.

It is, you know, having that realization that you do need to fill your own cup so that you can pour to others. Yeah, I do. I think that's, that's a very valid point. Yeah. Yeah. And I know you're a fur mom. I've seen those two dogs.

Yes. We've kept them pacified with some chewies right now so they don't bark during this during this thing but well it wouldn't be the first time we've had some pretty ambitious barking going on in the background around here oh well you know they you know you have to walk them that's the thing about dogs and I've been really grateful for that actually is that I've done so much more walking since we got the dogs and but of course you can't be a fair weather walker you got to do it in all weathers because they need it right so um but yeah so they have actually I would say helped in a lot of ways you know yeah which is good okay so before we move on

I know I really wanted to just I want to talk about stress and you know really help our members um help them feel good about being at this place where they're realizing that they have an awareness about their stress you know they're not just they're not just ignoring it or trying to push it away I think that's that's such a beautiful and amazing place to be you know having this self-awareness but let's give them some let's give them some real takeaway tips here so you know coping mechanisms Kim what would you say are some of your, um, your best coping mechanisms? Oh, wow. Well, I'm not sure that I'm necessarily an expert on coping with stress. I do still struggle with falling back on old, um, like on old habits. When I do get

stressed, I think you, you fall back to what is easiest and what is natural. And what I have found helpful is the Dr. Beverly's capture, cancel and correct. When it comes to stress, not necessarily with negative thoughts, but when it comes to stress, that's coming up in those feelings, because what comes up for me is like, I'm overwhelmed. How do I stuff that down? And so that I can just function, I need to get all that noise out of the way so I can function. And my go-to has always been stuff it down. And, you know, some people, people that have weight problems and struggle with that. A lot of the times what we do is we stuff it down with food instead of stuffing it down with our thoughts. But I'm recognizing that feeling that stress, figuring out where the stress is coming from and really kind of pinpointing like,

why am I feeling overwhelmed by this? What can I do to sort of not even cancel it, but kind of calm it where I can actually correct and make a difference. So I think that's been a big one for me. I've gotten a lot of great tips from Dr. Beverly's talks, Dr. Dina Karashevers too, but I think definitely just stopping yourself when you're feeling it that I use that deep breath that Gina always talks about as my like, okay, we're breaking the circuit with this deep breath. What do I need to do first to move forward? So I don't know, it's kind of a long-winded tip, but I would say, yes, just pause is probably my biggest tip that I've been implementing lately.

That's been helping me with dealing with stress. Yeah, I would say so too. And, you know, the deep breathing, I already mentioned that, but the deep breathing, not only just to help clear your mind, but there's actually a physical, a physical response with the deep breath. You know, we've talked about the vagus nerve here in the group before. I don't know if that sounds familiar to you guys, but the vagus nerve is actually part of your parasympathetic system. So by stimulating it, it kind of pulls you out of that fight or flight. So when you're feeling like that stressful fight or flight, helping to stimulate this nerve, you know, by deep breathing, we think of like deep breathing, like, okay, I'm good. But you're actually creating a physical response in your body to help you cope

with stress. So yeah, that's, that's, you know, such a such a small thing that can, you know, do such, you know, such big impact. So yeah, that the deep breathing, humming is another one. I don't know if you guys have heard of humming, like just creating the sound in the back of your throat humming can sometimes just, you know, also stimulates the vagus nerve kind of calms everything down. So just a few simple things. What about you, Julie, if you find yourself feeling a little bit wound up that you do right in the moment? Yeah, one thing I try and do as much as I can, especially if I'm feeling like a little stressed

is I go outside. You know, outside, even if it's okay. So one thing would be, I find walking beside water very soothing and also in a forest those two places so if I if I can I try to plan a walk down by the lake I'm not that far from the lake so there's a good lake lake path there I I just find just staring at the lake it's extremely calming okay now I just can't stop and do that every five minutes I mean I you know but if I feel I'm getting overwhelmed by things that's what I do is go for a walk by the lake. But even if I go out in my in my backyard, I have a garden and I am a gardener, you know, in the spring and summer, there's nothing more soothing to me than being out there digging in the dirt. I love it. This time of the year bit tricky because it's still really spongy. But I went out yesterday

and the lilac buds are really fat. And I found would you believe oriental poppies coming up like the leaves are like this big already. And I'm like, wow, that's just amazing, right? Made me feel really happy. And so something like that, just to break that, that kind of feeling of, oh no, oh no, just go outside and you'll be, you'll find yourself getting interested in what's out there. And maybe that will turn it around a little bit. That, I find that helpful, you know? Yeah. And it's, we, we talked about this before too. I'm having like all these little aha moments. We talked about this before too, how you can't have like a negative thought and negative feeling and a positive

one at the same time. Right. So if you, like you said, are going outside and you're finding that joy, whether it's in your garden or by the lake, I mean, I'd like to be, you know, by the ocean somewhere and looking at turquoise waters, but if I can find my back, if we could. Yeah. Yeah. But just finding those little, you know, those little things that bring us joy can help to, you know, push those other thoughts and feelings out. Yeah. That makes a big difference. And the other thing too, I guess, you know, singing can be really helpful. I know if you if you like to sing, you know, you know, it doesn't matter if

you have a good voice or a bad voice. I mean, to sing along to a song that you absolutely love. Sometimes that can just make you feel good just for a few minutes that just, you know, and singing is actually really good for you physically too, apparently. So that's a good thing to think about, know and laughing laughing is is another one of those things again you know it helps to here we go stimulate the vagus nerve again but it can just automatically boost your mood at the same time singing laughing i think that's all right i feel like things are like taking the time to stop and do something for yourself like going going to the beach going something for yourself, like going,

going to the beach, going out for a walk in the forest, singing along with your favorite song and, or meditation. Like they're all just that, that huge like stopping and turning the focus back on yourself instead of all of the overwhelming things that have kind of taken over your thoughts is sort of a big main, main point of that, I think with everything. Yeah. Yeah. So we had so much, I had so many other topics I wanted to talk about,

but I knew this one was an important one. Doesn't it always happen that way? So just, yeah. So I did want to talk to you, Julie. I know in our conversations, I know that you are very social. I know that you do like to go out and, and, you know, take advantage of those around you and, you know, spend time with them. So I thought we have to have Julie's tips for celebrations and eating out. We have to make sure we get those in because I'm sure you've got a few of them in your back pocket. Yes. Well, I have to say that for

those people who, you know, are still maybe in the stage where I was for a while, where I was almost dreading going out because I was thinking, oh, no, oh, no. Am I going to go off program? Am I going to do something stupid? Am I going to wreck my progress? I used to almost dread social things for a while there. But I had a complete turnaround when I realized, you know, I love the fact that Gina says, it's your birthday, eat the cake, and then move on. Right? I love that. I don't know that just I took that into myself and thought, yep, that's exactly what I'm going to do. And I'm getting Okay, so here's a couple of tips. First of all, when it comes to it, I'm a sweet hound. I love chocolate, as I said, I love sweets. But I'm extremely selective now. Okay, if I'm going to have something sweet,

it's got to be homemade and really good, or from a really good bakery. I'm I'm going to have something sweet it's got to be homemade and really good or from a really good bakery I'm not just going to have a Tim Hortons donut or a store-bought chocolate chip cookie right so that's helpful if you're if you're more selective that way that's kind of fun um another little tip that I do a lot is if I'm going out for lunch or dinner which I do you know um I always look at look up the menu ahead of time to see what they have. And then I think, well, what do I feel like right now today? What do I think I might like for dinner? Okay, well, I could have the salmon that looks really good. And you know, whatever. I love salmon. And it's funny, because I didn't really like salmon that much before I

started the program was okay. Actually, I find it delicious now, which is I think your taste buds do change quite a bit. So do. So I mean, I can look things up ahead of time. And then there's no stress, I get there. And I know what I'm going to have. And it's not a problem, right? So that's really good. Another thing is, I guess, I can't eat what I used to eat. I guess that's the other thing, too. I can't eat the amount that I used to eat, which is kind of funny. And I had to go to an afternoon tea, which I really enjoyed, actually, the other day. And I found that I, I was so interested in the conversation and what we were talking about and everything else. Yes, I had a couple of little sandwiches, because of course, you're going to have that at the tea. But for me,

the best part of the tea is a scone. So I thought, right, I'm going to have a scone. And then I'm going to pull back on the sweets. I don't really care about the sweet so much. I care about that scone. So I kind of made that choice. But the whole rest of the day, I had all my normal meals and snacks. I didn't say, oh, I'm going to starve myself so I can pig out at the tea. I said, no, I'm going to have breakfast. I'm going to have fruit snack. I'm going to have lunch, which was the tea. And then I had my nut snack. And then I had soup for supper with a little bit of salad because I didn't really feel that hungry. And the next day, I think I was up 0.2, which was no big deal. And I was like, oh, yeah, whatever. I knew that was going to happen with the with the tea. And that's the other thing.

I don't really stress about the scale anymore because I used to. But it's like now it doesn't control my mood or how I feel the rest of the day. It's, oh, yeah, I was up because I had salty food. Yeah, okay, well, just keep that in mind for today. Like, just make sure there's more water, right? So I think that's helpful. You know, if you can think of it that way, not to stress about things like that. And also, if you do have a choose day, and you do eat something really, you know, kind of, I don't know, crazy or whatever, when you're out for really, you know, kind of, I don't know, crazy or whatever, when you're out for dinner, move on, just say to yourself the next day, yeah, I had a really good time. I had what I wanted. And now today I'm going to have a really great

Livy day and, you know, yeah. And it was worth it, right? You didn't feel like you had to, you had to, you know, make all these big grand plans or these big massive decisions you just yeah this is what I want this is what I'm going to have and I'm going to move on from it and and that's really important to moving on because I think again women often tend to beat themselves up a lot about making choices like that and say oh my god I had you know I had that really horrible donut or whatever it's like yeah you did and it's done so like how about you just go back to normal now the next day and the living method works as we know and you find that if you go back to eating properly and you want to because you that's what you prefer now anyway you know it tends to those little those little indulgences just slide right

off again you know so it's good but it's a calmer place to be. Yeah. Yeah. I knew this conversation was going to be great. I mean, we've talked a couple of times and I was just like, oh man, I want to talk to Julie. I think she could talk for hours and I think we could, but I don't think we're allowed. Ask my friends. They'll tell you the same thing. Yeah. I don't, I'm not sure we're allowed here. I'm not sure our team is up for hanging around with us for a few more hours, but thank you so much, Julie, for coming on and chatting with us. And so something you said off earlier was that you, you're moving a little bit more now, or you're moving more now than you ever had, and you're

thanking your dog. So we're going to challenge you and the rest of the members next week. We are going to start this five day squat challenge. So we've been talking squats around here quite a bit after Dr. Tam came on and was saying that was, you know, one of the Holy Grail exercises that we should put in. We're going to do that fun, have that fun next week. So starting Wednesday next week, we're going to be doing a five day squat challenge. We're going to do that fun, have that fun next week. So starting Wednesday next week, we're going to be doing a five day squad challenge. We're going to be putting a call out to our members to join us, to post their pictures, post their videos. And we'll also be giving tips. So Monday, Tuesday, Wednesday, we'll be giving tips, how to get started,

proper technique, how to modify if you need to. We want everybody to be able to take part and get those boots and legs on fire. Yeah, it should be a good time. And it's also coming into the middle of March. St. Patrick's Day is coming up. So we can't let that go by without having a bit of fun. So there's a lot going on next week. We've got the time change coming this weekend.

The clocks are changing. We've got St. Patrick's Day coming. So we just thought, let's give everybody a challenge. Might as well just really amp it up. It kind something different like that. You know, it's always good to throw something different in. So yeah. So I'll be looking for your name in the group saying you got your squats in. I'll be doing it. Motivating everybody else. You too, Kim. I'm going to see your name in there too. Yeah, I will be doing them. I've started, I've implemented it since Dr. Tan was on and I'm feeling good about it.

They're getting easier. Yeah, they do get, they get easier. The first couple of days I find is tough and you're, you know, sometimes your knees and hips can sound like. It's like if you haven't gone horseback riding for a while, then you get that feeling all the way down the inside of your legs. It's like, ah, you know, you find muscles you never thought you had. Right. So.

Yeah. But Dr. Tam said, if we feed our joints, they'll be healthier. And the best way to feed them is through movement. So squats it is. So Kim, thank you so much for joining us again. Thank you for having me. And Julie. I mean, I love this conversation.

Like I said, I think we could go for hours. So I'll give you a call. We'll have you back again. It's been a great pleasure. Thank you so much. You're welcome. I'm so glad you came. Okay.

We will see you guys next week. Thanks for joining us. And we hope you have a great Wednesday. Bye. Bye.