Girls, Gains and Growing Pains
Get ready to start working smarter and harder to achieve your fitness goals. In every episode, we break down common health and fitness questions in a fun and relatable way. Whether you’re a beginner or far along on your fitness journey, this podcast is for you.
Girls, Gains and Growing Pains
Maximizing Every Minute: Time Not Wasted
We're dishing out the secrets to seamlessly intertwining workouts, eating healthy, and preparing meals into even the most jam-packed schedules. This episode is packed with practical strategies that promise to turn your health commitments into non-negotiable fixtures of your daily life. Dive into the transformative world of habit swapping, and learn how prioritizing your gym session and healthy eating with a turn of phrase can revolutionize your routine.
Follow us on Instagram @gggp_podcast and contact us by sending a direct message or emailing girlsgainsandgrowingpains@gmail.com!
This is Girls Gains and Growing Pains, a podcast about working smarter and harder to achieve your fitness goals. In every episode, we break down common health and fitness questions in a fun and relatable way.
Speaker 2:Whether you're a beginner or far along on your fitness journey, this podcast is for you.
Speaker 1:I'm Rachel Johns, a bikini bodybuilder, nutrition certified for precision nutrition and NASM certified personal trainer and I'm Julia Ross, just a regular gal trying to get healthier and lose weight.
Speaker 2:It is important to note that neither of us are medical professionals and the views expressed on this podcast are those of the host. So this podcast is different for Julia and I because we're doing it over Zoom yes so far, which ties into our topic anyway, which is we're going to talk about a very common thing that people present to me as a reason that they are not taking care of their health, why they're not eating healthy, why they're not going to the gym, why they're not seeing their trainers, as often is the commonality of time. I hear so often be like well, well, I just don't have time. I don't have time to do that and, as a busy girl that I am, we can make time happen Some shifts, some habit changing, some habits, swapping, as I like to teach with my clients. That is going to allow for you to realize that the time is there. We just have to utilize it a little bit better I like that because I have a lot of clients.
Speaker 2:I have one client. She is a full-time teacher, she has two kiddos, she was getting her master's degree. She just graduated. Like I did so well, I all simultaneously getting six workouts a week, and that was cardio and strength training.
Speaker 1:Oh, my goodness.
Speaker 2:Yes, what Exactly? It's not impossible, but it's what you do with those hours that really really matter, and so we'll go into that a little bit. But let's talk a little bit about your time, because you have a very different schedule than I do. How do you kind of manage work and food and gym, and when does that? Maybe the time doesn't work what has worked for you?
Speaker 1:I am definitely in a place of privilege because I am single, so I have a lot more free time than I am used to having. So I work eight to five. I usually incorporate my meals. I'll have a meal Rachel makes me set alarms. I'll have a meal at nine and I'll buy all the food.
Speaker 1:On a weekend it's just grab and go so I can continue working. Then on my lunch break I'll try and go up and down the stairs a couple times and just squeeze in some cardio and just light muscle movement, because I work remote and I'm very sedentary, because I just work on a laptop all day. And then my biggest sacrifice is every day at five I get in my car and I go to the gym and I spend from like five to seven to seven thirty pretty much every night at the gym. And so every day I have the quandary of think of how many video games I could play in this amount of time, or think about how much I could clean my apartment in this amount of time, or play with my new kitten, like it's just there's. So there's obviously always going to be other things that you could be doing, but I never regret going to the gym, so I'll squeeze in that gym time and then I'll do recovery afterwards whether it's a warm shower or something more intense like stretching and then come home, eat my meal, prepped food.
Speaker 1:Oh, my goodness, my kitten. Sorry, my kitten is stepping on my laptop. You'll hear. Normally we hear Rachel's dogs. Now we're going to hear my kitten in goblin mode. I have found that it's half being resourceful and squeezing it in with your existing schedule and half just dealing with the sacrifice of. There are going to be some prime time slots that you could be sleeping or you could be napping and instead you're at the gym. But you're not going to regret it.
Speaker 2:Yeah, and that's a good perspective from like you, working from home, being single, where you don't have right now the obligation of someone else's schedule too, which can make it really hard because, like I know, you've also been there as well and for me too is now I'm managing my schedule along with E-friend's schedule, along with my client's schedules, so things can get really complicated really quickly and that's a lot of choice that we have in what we do with our time. And I was talking to Ethan about it too. We talked about how we always fit the gym into our schedule and that is like an agreed upon thing. And I think the first key step is fitting your health into your schedule, is making it a non-negotiable. And you put the non-negotiable and you let your spouse know, you let your boyfriend girlfriend know, you let your your spouse know, you let your boyfriend girlfriend know, you let your kids know.
Speaker 2:I mean, I told you about the book, the one we should all be millionaires and one thing she talks about and that is creating a boundary also with your family, like whether that's with starting your business, whether it's with your health, saying she, she, she talks about how her kid would like walk in while she's working and they'd be like, and there's come play with me.
Speaker 2:And there's like this mom guilt of like, oh no, but she's like, wait, like I'm doing this for me and my family right now and I need to tell that my kid hey, let me work now and I will come hang out with you later. And I think we need to have that boundary with our health too, because that's so important. Like you're not going to be able to play with your kids later on if you're not taking care of your health right now. Making that time and creating that boundary and making it a non-negotiable and I know with some of my clients they talk to their spouses, even if it's others whoever about this is my non-negotiable. I need to do whatever three, four workouts a week. You know what I need to do some cardio. So can you support me and we'll go on a walk and making that your quality time, rather than sitting on the couch watching TV, not even talking to each other.
Speaker 2:And that's where there's like a swap of like okay, every night you and your spouse sit for two hours Most people two hours on the couch watching TV, not talking to each other, but that's like your quality time that you say you can't give up with your spouse, right?
Speaker 1:It's like you know what if I was?
Speaker 2:together or even go to like a fun little group fitness class at night together, like something that you can swap in for that time where you're both bettering yourself. Or, like you said, with the video games. If you're you know someone who that's something that intrigues you a lot is you want to play your video games. It's like, okay, what if we do an hour of our exercise or an hour of meal prep and then do an hour of the game? It's like we have the time, we're just prioritizing it and these other things that we probably could switch out a little bit, because, at the end of the day, if you are not healthy, like you don't have, like that is something you can have your health like and you can control. Yeah, or ties, and you and I have both seen people who just ignore it.
Speaker 1:I've been people who ignore it, like I. I have found that, especially when it comes to justifying the time that I spend on fitness, I think, okay, how much equivalent time would I spend feeling stuck in bed, like feeling sad, feeling mentally low, or how much time would I spend like not to be TMI, like in the restroom with tummy pains after eating food that was a little more indulgent for me that I can't really handle anymore. So I've found that the time really does even out. Like even if you count, like surgery recovery time. Like if you counted the amount of hours I spent in the gym and compared that to the amount of time I would have spent in knee surgery recovery time. Like if you counted the amount of hours I spent in the gym and compared that to the amount of time I would have spent in knee surgery, recovering from knee surgery, doing PT on my knee, it would have been yeah, Training she.
Speaker 2:She was going to go get a consult for her knee and do you know how much money that would be?
Speaker 1:I do Cause I had to price it out myself, and same with the pre-diabetic diagnosis as well. I was on a medication that basically made my entire body pre-diabetic, and so I just it's impossibly frustrating.
Speaker 2:And I've had conversations too with people about because sometimes they're like, well, I can't go to the gym for two hours like you do, and I'm like we're seeing you too about, because sometimes they're like, well, I can't go to the gym for two hours like you do and I'm like we're seeing you too. I understand that two hours is on the more extreme side of things, which is my sport, but for most people an hour is very sufficient and you can do a lot and that and you can never. Actually just talking about this is he was like well, if you super set and you set a timer for your rest, you can get so much done in 30 minutes an hour. Because people go to group fitness classes, right, and people leave the group fitness classes drenched in sweat and they are gassed and worked so hard because there's such a focus on time and efficiency in those one hour classes.
Speaker 1:I used to be a group fitness instructor.
Speaker 2:I know we time everything. You play it to the music. You keep everyone moving the whole time Like no one's on their phones. If someone's on their phone, like that's a no-no, no group gets fast.
Speaker 1:I don't think I've ever seen that. Yeah, exactly.
Speaker 2:And so those are such efficient classes for people.
Speaker 2:And that's where, like when people work out on their own, they're like, well, I can't just be there for only an hour. It's like you know there's methods, your trainer, I know how long your workouts are there. But that's a discussion that I have with all my clients is, when people have 45 minutes, okay, I make a 45 minute workout, like that 45 minute workout, versus sitting at home on the couch doing nothing. It makes a big difference. And one of my clients too, she we have the conversation of. She said, well, I don't have an hour all the time to go, I only have like 30 minutes. And I told, told her, I was like that's great, go for 30 minutes, go get your body moving and go home, cause you know she takes care of her mom and that's what the time she has and that works, and. But a lot of people won't even give themselves that 30 minutes. It'll be like, well, I only have 30 minutes, therefore, why don't I just stay home?
Speaker 1:Which sometimes like if I don't have that time to like if I know I only have 45 minutes, instead of spending like shoddy math, like 12 minutes and 30 seconds getting to and from the gym and then 20 minutes working out, sometimes I'll just do a 45 minute home workout or I'll go for a 45 minute walk instead. Like it's just. It's about thinking smarter with it. And even on the video game, subject to and habit swapping, my dad and I meet once a week to play video games, and so I. Recently they released a new version of like a VR headset, and so I bought the previous version for a pretty decent price and now we can play cardio games like we specialize in the lightsaber variety, naturally, but we'll play that and we'll leave drenched like covered in sweat. I burn like 350 calories. It's super fun. They recently start including sweat bands in the package now, which is really nice, because before you would just sweat into the VR headset, whereas now it has like a band.
Speaker 1:I am the target audience, but like there's always going to be ways to like maximize or amplify your time to meet your goals, and I think it's important to not have that mindset, I think, for 24, seven, you know hours of the day, like you don't need to maximize every moment of every day. But if you look critically at your schedule and think, okay, my goals are this and my schedule isn't reflecting that, you can adjust for that gap by doing the habit swapping and the optimizing.
Speaker 2:And one thing I always advise people to do too is, if you have a pretty regular schedule and you just map it out throughout the week, make your gym time like a doctor's appointment yeah, you're not going to miss, because, again, it has to be a non-negotiable, because your health is something that you can really take hold of and take care of. And so if it's in your schedule and you're like, you tell people like, hey, I can't, I can't rearrange tonight I have this hour, and that's where sometimes having a trainer at first helps, because you're like creating that schedule and you're paying for that, um, and you don't, you won't miss that. So you have to treat every session like that. Sometimes that's where the appointment I used to tell people I'm like, pretend like you're coming to see me on days that you're not. And if they're coming at a time that I'm actually at the gym, I'm like come say hi and at least check in that I see that you're here. Yeah, also, also, lets me know when people check in, I can check, that's true, no, that true.
Speaker 1:No, that's so true. I check she's always watching Wazowski. But no, it's so true. And like I know, sometimes I'll say I have a meeting with my personal trainer, even if I don't, because it gives me that social buffer, like whether it be at work. I can say like, oh no, I like I have a personal training appointment. Especially if you phrase it exactly like that. You're not, you're not fibbing, you're not even lying by omission, you're just stating the facts sans your physical presence. You know it's a, it's a personal training appointment. So I've used that language and it's really helpful, just like as a practical tip where if you say, oh, I need to go to the gym and someone like doesn't respect that boundary, you can say, well, I'm meeting my personal trainer. Oh, that exact phrasing, I have a personal training appointment. Then you can it's fine.
Speaker 2:Phrasing changes how people people's opinion. They're like people tell us like having a trainer is like different to people than like just going to the gym. Because they're like well, can't you just move your time around that you're going to the gym?
Speaker 2:exactly because then I have to move everything else around and that's where it's like it's my equipment, like it's my health, and that's where I think more discussion needs to be surrounding that where people, that's where you should encourage your friends and I'll be like you're so lame for you know, going to the gym instead of the bars tonight, like I just saw this post, that was like people are more scared of taking like multivitamins and they are drinking alcohol all weekend. It's like the priorities are not there and like, honestly, I have been able to balance both. Or we'll go to the gym and then shower and then go salsa, dancing and stuff. Like you can balance it all. Um, just making sure you're not, you know, sitting in twilight. No, the amount of people at times that people tell me that they were like, oh, I saw this on tiktok, I saw this on tiktok. I'm like you guys are willing to spend hours on tiktok and it's like at least you know you can be doing cardio while you do that. You know like you're not even giving that up. That's where I tell people I'm like you can really be really efficient with your time and doing the same things. Um, with without, you're not sacrificing a lot and that's what um someone else was talking about this um with meal prep is they were like you know what, if you have an extra hour on a day that you know maybe you had a relaxed day, double your chicken that you're cooking that day.
Speaker 2:Double the vegetables, freeze them. So if you have a week with me, I just, I can't know about this. It's just absolutely no way. It's like, oh, just pull out your little emergency chicken bag, like three and like two. I instant pot chicken all the time and I cook enough for the whole week. And you know what? It takes me 20 seconds to put it in instant pot and it cooks on its own. I don't have to touch it. Yeah, no way. You don't have time to cook healthy because the world has made it so easily accessible now for us to do large portion cooking.
Speaker 2:And one of my clients she's a nutritionist and she actually because you know people are like well, I want to spend time with my kids she actually spends time teaching her kids about how to eat it and she teaches them how to cook iconic actually, oh my gosh, it was so cute. She posted on her story the other day. It was her back she's working out and her son is behind her taking the picture for her and her other son's hands because incorporates them into her healthy lifestyle. Yeah, so cool, because that's such good quality family time being like, hey, I'm keeping myself healthy for you guys and they join her in on that, and it's so cute, like precious. But that's where it's like okay, instead of everyone sitting on the couch on their tablets on their phone. That's not quality time. So why don't we incorporate a different quality time? That's just swapping that out. That's not adding any other time that you didn't have before yeah.
Speaker 2:That's also a hard realization. Adding any other time that you didn't have before, yeah, but that's also a hard realization.
Speaker 1:Well, it's easy to go to your couch, Well, and it's just. You're willingly being uncomfortable and I know for me, I definitely spend a lot of like my work day feeling uncomfortable, and in certain like social situations I'll feel uncomfortable. So then, when I do have that me time, so to speak, I tend to want to default towards activities that my brain classically thinks of as more comfy activities. So it's definitely a mindset shift. To increase the percentage of like challenge hours is how I frame it for myself in my day work. It's like, how many hours a day am I being mentally and physically like activated? You know?
Speaker 2:as opposed to just bed hours. Yeah, for me, my workouts are the time where I feel like I don't have to think. And I think as a trainer because when I'm at the gym I'm always like doing those workouts, counting for them. When I'm doing my own workouts, I have them already written for me by my coach, so then I feel like I can just kind of go in and I'm like all right, we're just going to push it and don't overthink too hard about it. Get the muscles moving. And for me, that's my comfort time. I've always had extra time as my comfort and lifting, especially cardio. I'm like well, that's what I was going to talk about too, is when I do cardio, that's when I'm multitasking.
Speaker 1:Well, and that actually brings me to something that I've been thinking. Every time you say habit swapping for those who don't know, habit stacking is where you pair an undesirable activity with something you've been looking forward to doing. So when you said, like do you know your socials while you're doing like cardio or something like that, that's something I actually did while I was trying to get back on the Stairmaster over the summer last year, was it was like I can only do certain apps like well, stairmastering, and it creates this really interesting chemical reaction in your brain because then you're getting access to this thing that you're withholding from yourself while you're also doing the thing that you're trying to avoid. So it's fascinating, and I ended up taking it beyond the gym even because I really hate meal prepping raw chicken, but I also really hate tasting already cooked chicken. My life is hell. It's fine when I cut up my raw chicken to disassociate.
Speaker 1:I have a certain YouTuber who hasn't like put out a ton of stuff recently. Like his stuff is older, so I have to kind of ration it, and so, to help myself, ration it is. I can only watch this channel while I'm doing like annoying meal prep. That's like a sensory nightmare for me. So it works out and it hasn't like ruined the channel for me and I can still meal prep. So that habit it stacking, do you, is there anything? You have it stacked?
Speaker 2:So I'm what I started doing now that schooled over, which this isn't exactly the same. So I am getting my pilot's license, you know, because Efren flies and we want me to be able to take over a baby, um, but I'm doing the videos for the course and, to be honest, they're not exciting. Okay, they're pretty boring, and I've been doing that during my cardio and, let me tell you, it feels like hours. But for me personally, I'm like you know what I would rather do this time now, while I'm just walking on a treadmill or on the elliptical, than doing it when I could be home doing something else, like I'm doing my stuff that I don't want to do during my cardio, because I have to do the cardio regardless.
Speaker 1:No, this is true, I have also done this yeah.
Speaker 2:Why not? I mean, it's easy, I have my iPad and I have my headphones in anyway, instead of playing Solitaire, which I love to death, I do the videos instead, and learning about air speeds while I'm on the treadmill, but then I get to come home and watch Brooklyn Nine-Nine.
Speaker 1:Yeah and do whatever you want. No, I've definitely done that. Like when we first started doing the podcast, it was so emotionally draining for me to listen to the sound of my own voice. I would listen, I would upload. No, I would listen, I would upload. It was so tedious, but I'd upload our full raw recording to the cloud and then listen to it and take notes on the treadmill because it would be around 45 minutes, which was what my Stairmaster split was and still is. So it's like a perfect little pair. Because I just like I don't want to suffer on the stairs for 45 minutes and then suffer hearing myself talk for 45 minutes, I'll just do it at the same time and be done.
Speaker 2:I love hearing you talk. That's like the feedback.
Speaker 1:I really I had to get over it. It was, it's bad, and I edit in two times speed too, so but you just, you get it, you get it out of the way. So you have the two options. I I I don't know my therapist hates this about me, but I think it's kind of funny. I exist in extremes. So I, if I'm doing my cardio, I'm either going to be giving myself a little tasty treat of dopamine where it's like a tick tock, or I'm making a mood board or something, or I just knock something out Like I'll try and process like a hundred emails or my calendar for the next week, and I'm always that side of the thing.
Speaker 2:I'm always like productive while I'm on whatever cardio, and that that works for me, cause I'm like you know what, it'll be fine, I'll get through this.
Speaker 1:Well, and you feel like such a boss afterwards too, cause you did two uncomfy things at once, and when you're done you're like oh I'm sorry, what were you doing just now?
Speaker 2:Oh, that's what.
Speaker 2:I thought, there is a beautiful sense of pride and being like oh, I took, I'm taking care of myself. Either I'm spending time with my family or knocking out other tasks that maybe I would have had to do anyway, like, but I'd be sitting on a couch versus doing this. There is such a sense of satisfaction when you're like oh, I was so productive and to care myself and I feel better. And also when you exercise, you do usually sleep better too. You fall asleep much quicker, you have more energy. Like you know there's a lot of other benefits of it that then make your time even better.
Speaker 2:Like there are so many mental improvements associated with exercise, and so that's also going to save you time in the long run, too is because you're also helping, like you've been saying, like releasing those hormones that maybe are gonna make you happier, maybe make you less anxious, things like that. So now you know there's other benefits of taking care of yourself. And and then you know the food wise too, is you're cooking in full portions, maybe. Maybe you're teaching your kids how to cook. Like there's other benefits to all of these things than typically our normal habits that we're doing. Yeah, there's, there's so many ways to utilize your time that's going to benefit you, benefit your family, benefit your friends. Like you and I go to the gym together and, honestly, we have some of our best talks at the gym.
Speaker 1:It's true. It's true we have had some fascinating combos Well, not only on, I would say, the deeper end of the spectrum, where we'll get into the good life stuff, but also we have the most productive, idea-filled conversations when we're in the sauna or doing the stairs. It just like it all, all the ideas start flowing. The sauna is my think tank the ideas are.
Speaker 2:I think it's. I think it's genuine because I'm always cold and I feel like the sauna is warm and it gets my blood flowing and I can think properly like a normal human being. Um, there was something else I was going to talk about.
Speaker 2:Uh, with the food, and now I can't think of it even if it's talking so much about like things that just take time and that, like you gave me this whole long list the super sets, where you do the back-to-back at the gym, which just saves you so much time. It's so much more efficient. Um, also, too, at the gym when you're lifting, putting the phone to the side and just having it on a timer instead of, like, being able to see people's texts save so much time.
Speaker 1:I don't know how people do I get so excited to do my next set like I'm never like stalling in between sets because I'm just like, oh, just get it done, get it done. You're gonna gas like you're gonna gas out, just get it done. I get a lot crossed off in a short amount of time just because I'm never sitting on the equipment on my phone, because that's my pet peeve when people are just sitting on equipment.
Speaker 2:That's funny that that's everyone's pet peeve, but I think everyone still does it.
Speaker 1:Of this one crime, I am innocent.
Speaker 2:Oh, you know, another thing we did talk about was that does not relate to you at all, actually At all. Actually, that does not relate to you at all, actually At all. Actually Is when you have commute times when people are like, well, I can't work out because of my commute, and stuff like that. But I was telling, even I have a client who he just he realized like after work he can just not work out, like, and that's where we kind of get lazy Sometimes after work, like you know what I deserve to relax, I work all day. And that's where sometimes we have to be like, okay, you know what, I'm just gonna wake up an hour earlier and go to the gym in the morning and then go to work, because that's gonna make the most sense for me mentally to do that. And I used to do that actually, when I worked overnight shifts is when I woke up at like two in the afternoon. I went to the gym right after that. That was like my morning time, yeah, and so that actually works well.
Speaker 2:I have a client who his commute is like over an hour and he used to work out after work and he's like the gym is too busy, like the commute's terrible. I'm tired from work. So he switched to our gym to come in the morning before work and then commute. So it's just about that. Timing too is figuring out. Okay, if I'm always saying I don't have time afterward, maybe I'm going to do time before work.
Speaker 2:My client that I was telling about earlier she does a lot of her workouts early in the morning, five in the morning, before she leaves for school. Her kids are still asleep so she's able to fit it in. And sometimes it's that first realization like, okay, that's where my time is, find where your time is. That makes the most sense for you. I'm an early morning bird. I can wake up. It is about me he can't. However, he still does wake up early before work because he knows after work he is not going to be able to work out. He's going to be getting phone calls. 7am is the only time you can work out where he does not get a bunch of phone calls.
Speaker 2:So, learning your schedule, learning your people around you schedule, to say, okay, this is the best time for me to think the same Great, that's my non-negotiable time, that's when. That's my priority and it is so possible. I have a full range of clients, from teenagers to 85 year olds, and we have been able to figure out how to fit all their work simply by going over these kind of things. Where can we utilize, where can we utilize our time better? Where can we change the things that we're already doing? Like you and I do that, we go through that with you too. How can we fit things in? How can we get our cardio in? How can we do our meals better?
Speaker 1:yeah, well, I think reframing it to um this is like a final thought is, I think, when I first started my journey cause it's still so fresh in my head and I'm coming up on, like, my one year anniversary, so it's I'm having a lot of retrospective thoughts and I remember, at the start of my journey, going to the gym and meal prepping. All of that time to me was lost. Time was how I thought of it in my head, like, oh, that's time wasted or time lost or time not spent well. And so, as I've grown to love the gym which I tell all of my friends that have, like, listened to the podcast and now are starting the gym they're like, oh, this day is my like, leg day is my favorite. Oh, now, arm day is my favorite.
Speaker 1:I'm like, if you go enough, every day is going to be your favorite, and no one believes me. And then you hit a day where you're like, okay, yeah, no, this was the day where I realized, like the gym is my favorite, and so I I know tonight I wasn't gonna go and I'm like, man, I can't sit and talk about going to the gym for an hour or like, and then not go to the gym. So I am gonna put on my gym clothes and go to the gym after this, but I I'm not gonna view it as time that I lost, that I could have been doing something else, because at the end of the day, I'm usually most proud of what I accomplished in the gym.
Speaker 2:Do you have any final thoughts no, I think that's a great final thought is reframe your mindset. To like this is not time wasted yeah, like this is time added because it makes you more functional, it makes you healthier for longer times and it it's it's really time added. It's like a benefit when you can go do that time to like prioritize yourself, prioritize your health, prioritize your family's health. Yeah, I love that. It's not time wasted.
Speaker 1:My favorite, one of my favorite memes of all time is the going to the gym at 5am like all sad and then telling people I go to the gym at 5am and it's someone looking like super cool, so that's always fun too. It's like, oh, like telling people I can't go to the function because I have to go to the gym, but also telling people I can't go because I got to go to the gym. Yeah, there's a double side.
Speaker 2:yeah, gotta gotta do she, gotta do I love that, so that's what you should take away from this. It is not time wasted. Prioritizing yourself is very well time spent exactly exactly. So this has been our first zoom podcast.
Speaker 1:So a delight, hopefully at all process as well. Tbd. Um, thank you for bearing with us over our break. I know rachel's been posting on her social. Rachel, can you remind us of your handle one more time? In the meantime, I can remind us of my handle. It's at dreams to dumbbells on instagram, and then you can follow our joint podcast instagram at gggp underscore podcast, and then you can follow rachel's at at rachel j underscore fitness beautiful, beautiful.
Speaker 1:I only forgot because I changed it. I know it's fresh, it's amazing and I'm going to be dropping a new cat account, so keep an eye out for that as well. Part of launching my son I'm a boy mom now. We're excited. All that in mind, if you're not an Instaa person, you can always reach out to us um over email at girlsgainsandgrowingpains at gmailcom and catch us next week back on our usual schedule. So this has been another episode of girls gains and growing pains.