Speaker 1: 0:30

My name is Anna Clow and I'm the owner founder of Strong and Healthy, and I serve women who are looking to become their strongest and healthiest selves.

Speaker 2: 0:41

I love that. That's a great mission. Take me back. What drew you to the world of fitness and coaching? Give me a quick overview of your journey from the start.

Speaker 1: 0:50

Yeah, so really since day one I knew that fitness was my path. I've always been really passionate about lifting and just athletics, and I've found it so empowering, truly fell in love with it myself, and so I kind of knew that was my genius zone. Then I, when I was younger, had the idea that I wanted to diet for a vacation. I had coming up and I knew nothing about nutrition. I thought I had to cut everything out, and that led me into some like disordered eating sort of tendencies, like a little bit of like struggling with binge eating tendencies. I just felt so restricted and I said, all right, we need to figure this out, like, why do I feel so out of control? And so I dove head first into the world of nutrition and really figuring out you know, why am I doing this? What's actually the right approach to take? So, figured out, I was eating way too little. And then, once I properly started fueling myself, really healing my relationship with food, I was able to see the results that I was wanting and just get to such a better place within my health and fitness journey. So that was a big sort of like pain that I turned into my purpose, if you will. And then you know, a few years later I had some issues with coming off of the pill that led me into a ton of hormonal issues, really poor gut health, and that led me down the next rabbit hole of really diving into functional health.

Speaker 1: 2:32

I'm now a certified functional health coach with really learning like how to address the root causes of, you know, healing your gut, healing your hormone health.

Speaker 1: 2:41

You know when you're I had no energy, I had crazy cravings, I was gaining a ton of weight and you know I'm a coach, I've been doing this for so long and I'm like what is going on with me. So I've worked with a ton of professionals on my own health and I've learned so much about what led to that and what I needed to do to heal. And now that I've, you know, overcome that, I'm in such a better place. It's been really felt really, really good. And now this is what I'm so passionate about helping others with and helping them go on their healing journey just as much as their fitness journey, because I think that's where the industry goes wrong is it's either hardcore fitness or, sometimes, hardcore healing that like lacks the fitness. So I really aim to blend the two beautifully and, like I know how to sort of like periodize both of those, work them together within you know a client's plan.

Speaker 2: 3:38

Yeah, that's amazing and the experiences you described that you've had so many women have had these experiences and it seems like are what I've observed. I've watched people in my life either slip down into like the too much fitness or the kind of too much wellness, not enough fitness, kind of what you just described and I love that you offer this blend and it's all based off your own experience and your own knowledge and everything that you've like dived into on your own, but I I love what you're doing and I found you on Instagram and I was just I fell in love with the work that you do because of that.

Speaker 1: 4:13

So oh, thank you so much. It's really cool to be able to like have the expertise in both because, like I truly believe, that is where incredible results come when you, you know, have a client come to you. If you only have your expertise in fitness, but they have so much gut healing to do, you're not going to be able to get them the results that you could if you had, you know, the expertise on both sides.

Speaker 2: 4:38

Yeah, and it's really beautiful that you were able to recognize that too and go and get your certification in functional health correct. Yeah, congrats on that. That's really amazing. Thank you. All right, you've helped over 300 women transform their bodies and lives. What do you think makes your approach different from other fitness or nutrition coaches, besides kind of what you've touched on?

Speaker 1: 5:01

Yeah, so with every client that I work with, I really go deep with understanding who they are, where their mindset is at, where their body's at, and, with that, putting a game plan in place that not only is going to get them great results but also that's going to work within their lives really well. So if I have a busy mom who comes to me she's got three kids, she's working full time, she's managing the household and I try and go put her on this intense protocol, that's going to lead to, you know, maybe some issues with adherence, and so what does that lead to is just gosh, I'm a failure, I can't do this, and it just creates this negative sort of feedback loop versus I really want to bring someone in, get them quick wins, and so to do that, I have to really meet them where they're at, and when we can build small wins, that's what really builds their self-efficacy is what you call it which means, just like your belief in your ability to be successful, to make these changes. And when I can build a client's self-efficacy, that is when just the snowball starts and when they have that buy-in, that mental buy-in, we can do incredible things If they really put their trust in me keep showing up, whether we have a terrible week, whether we're going through a hard season. If we keep showing up, prioritizing ourselves and just doing your best, leaning into things, that's when we can really create great outcomes. So that's what I think makes my coaching different, as well as the fact that I'm able to dive into the health side of things and sort of really support someone with that, being able to do some more advanced testing things like you know doing, like a Dutch test or a GI map, you know, just to really see what things are going, what things are looking like in terms of your gut health, in terms of your hormone health, to really know what we need to specifically target. And then, yeah, in terms of, like, the fitness side, I worked with so many coaches over my journey and I've had, you know, so many certifications, education in that world of things that you know, I've worked with a power and in that world of things that you know, I've worked with a powerlifting coach that taught me so much about the intricacies of technique.

Speaker 1: 7:22

And so if someone comes to me and they're like Anna, I want to get really strong, I'm like I got you. You know that's, that's my thing. So I love to again just helping women become stronger, help them feel empowered, as well as just becoming their healthiest self.

Speaker 2: 7:37

Yeah, I love that and I love that you take that holistic approach, really diving into the gut and then diving into their lifestyle and their circumstances, because that all allows them to build that trust within themselves and have that adherence, as you mentioned. It makes me think of that, of that like I think it's a quote by Ed Milet that you build self-confidence and trust by keeping the promises that you make to yourself.

Speaker 1: 8:05

Yes, oh, my goodness, do you know what I'm talking about? So I was driving over here thinking what are some things that I'm inspired to talk about today? And I thought about how to build confidence, and that's through keeping the promises to yourself. That literally popped in my head. I love that you just said that, because I'm such a huge believer in that, and that comes back to self-efficacy is like building those wins, you know, creating that trust within yourself. I think a lot of the time people do these different fitness plans. They they try this diet and they fail. They fail over and over and over and over. And what does that do to your mental over time is you just have no belief in your ability to change and to be successful and then you just don't believe that the results are really possible for you, and then that creates a fixed mindset, which we want a growth mindset, absolutely.

Speaker 2: 8:55

What was the aha moment where you knew you were meant to do this work?

Speaker 1: 9:00

Yeah. So you know, I I knew ever since many years ago, back when I was in high school, that this is what I wanted to do. I actually told someone at my lunch table. I said one day I'm going to be an online health and fitness coach. And then I saw this kid like years later and he's like Annie, you did it. I'm like, yes, but I just knew that this was what I was really passionate about. And you know, this is a time where everyone's going to college, everyone's like where are you going? And and I was just like, you know, I don't know if I want to go, do I go, do I not?

Speaker 1: 9:35

I ended up going to Virginia Tech and I was at Virginia Tech, you know, sitting in chemistry class, just like what am I doing? You know, I was going through these certifications that had me so lit up. I was working with my own fitness coach for the first time, getting results I've never seen before, and I thought it was just the coolest thing ever and I just felt like I was able to help people way better with leaning into certifications, mentorship. I was working for a business coach like a fitness health online coach. At the time I was their assistant. So I really saw the whole backend of everything of like oh, this isn't that hard, you know. Like I know how to do this, I could do this. So that's what really gave me the confidence to just lean into starting my own business and, yeah, now that's what I've been doing for quite some time now.

Speaker 2: 10:26

That's amazing. You talk a lot about sustainability. What does that really mean when it comes to weight loss, strength building and health, when it comes to weight loss, strength building and health.

Speaker 1: 10:35

Yeah, yeah, I love that question because that's, I think, where the fitness industry really goes wrong is. A lot of people can get you a quick result. We can crash diet you, we can hit the gym crazy hard, but what is that doing long-term to your hormone health, to your mental right? I've definitely been in that phase of my own journey where I just hit a point of burnout and so really, to me, what sustainability is is like, yes, we're going to get your result, but we're not going to do that at the sacrifice of your health or the sacrifice of your mental well-being or the sacrifice of your mental wellbeing.

Speaker 1: 11:15

So like if, like, I just had a client who we were starting to push a deficit phase and her body just wasn't responding how we would have hoped or expected, and so, kind of, looking back at her journey a bit deeper, we really realized that she needed to take a bit of a reverse diet approach feed up, eat some more food a reverse diet approach feed up, eat some more food, feed her metabolism, support her, you know, internal health and so we did that and now she's diving into a deficit, responding really, really well, and so you know, that's kind of the approach you need to take is like, instead of just living your life trying to pursue fat loss, or living your life just like everything's got to be grind, grind, grind. It's got to be seasons, right, it's got to be periodized with seasons of, okay, we're pushing here, then we pull back and then we're able to go from there.

Speaker 2: 12:08

Yeah, I really love that. I feel like a lot of people think that you need to just be in a deficit forever and just keep pushing it lower and lower. And then I see things about like metabolic adaptation and all these different things and I'm not educated in it and the way that you are. But that's really cool that she was able to kind of do like a reverse diet phase and then bounce into that deficit afterwards and really respond to it and that makes a lot of sense.

Speaker 1: 12:36

Yeah, I love that it's less extreme, exactly, and you're super spot on with the metabolic adaptation. Like that's what happens when you know I've got women who come to me and they've been chronically dieting for years and years and they go. I want to lose 10 pounds and it's like I wish I could like just dive into that right now with you. But we do have to do some metabolic restoration building you up, reversing you a bit, teaching your body how to feel safe with more food, be able to use that food, cause you're right, when we do chronically eat too little for a long time, our body adapts. It starts fidgeting less. It starts. We're not. We don't have as much energy to go turn off the light switch. We, you know just little things. That conserves energy to adapt to what we're eating. So, yes, definitely important to do things like refeeds, reverse diets and have times at maintenance. Yeah, Awesome.

Speaker 2: 13:27

How do you balance helping women hit physical goals like fat loss, while also healing their relationship with food and their bodies?

Speaker 1: 13:35

Yeah, that's a great question. I think really, what it comes down to is making sure, as we're going about your physical goals, is to really keep top of mind how you're doing in a mental sense, like if we get to a point where you're like I am like taking progress photos for you, it's just not good for me mentally. I'm like, okay, let's pause, that you know. Or like gosh, like I'm really getting in my head about the scale. So like, all right, like let's you know, switch that up this way, right, different things like that. And really working on body image relationship to food as we go about, um, you know your goals and so that's really what.

Speaker 2: 14:17

that's really the approach I take if someone, if that is like an issue for someone- yeah, and it makes me think about too, like if you're anxious, that has an impact on your gut health as well. Right, like stress, anxiety, and then that can impact weight loss absolutely like, along the way, working with a, we're monitoring their daily biofeedback.

Speaker 1: 14:38

So I have my clients rank their stress, I have them rank their energy, their hunger, how their digestion's doing, kind of those different basic things. So I can really get a sense of how their body's responding as well and that really helps me see, like, all right, maybe we've been pushing a deficit for like 10, 12 weeks and your digestion is starting to get a little wonky, your energy is a little bit down. Okay, cool, that's the time where maybe we pull out, maybe we give you a refeed or maybe we, you know, reverse you up into like a maintenance phase. But so, yes, the whole time we're really, you know, monitoring biofeedback as well as this is something kind of new that I'm so happy about is as well as like daily biofeedback.

Speaker 1: 15:21

I have my clients, like every two weeks, fill out a symptom scoring sheet and this is really where I get to see, like how their different symptoms are changing over time. So like they're ranking, you know, if they're having issues with bloating drinking, you know if they're having issues with bloating allergies, like it's. It's a really you know kind of comprehensive list with all different sections and at the bottom we get a total score and it's so cool how we've seen I've seen clients were able to like slash their symptom score in half. You know we're able to like lower it by 40% really quickly, right, and so, like, over time, seeing those changes is really really cool and that's another way that we track progress.

Speaker 2: 16:03

That sounds incredible. What are the core values that guide your coaching practice at Strong and Healthy?

Speaker 1: 16:10

Yeah, so big core value of working with me, working just going on your own health and fitness journey is like clear communication and honesty. I put those together. Being communicative with me is something I'm always really preaching to my clients, is like I don't care if you had the worst day ever and you you know you screwed up your week or whatever happened is like I want to know so that I can really help you. Right, I'm never here to judge a client. I'm really here to help them and so, like anything they've been through I've probably been through myself where I've seen it and it's like I want to know so I can really help you, help create those breakthroughs on, you know, the mental side just as much as the physical, and so that's a really big core value of mine is just being transparent with me and then same with me back to clients is just like being upfront, being open, being honest, so that we can both have the best experience. And then you know that kind of ties into like being honest with yourself, like just being real with yourself along your journey of like where you might be dropping the ball or where we could be doing better, and yeah, so that's a big thing Beyond that.

Speaker 1: 17:27

I would say just, you know, striving for growth and personal excellence, like whatever that looks like to you. So you know just things like hey, if we're struggling to do our daily tracker, it's like let's start there. You know, like keeping those promises to yourself, building that trust, sticking to those habits that we've put in place or your protocols right, so that's something that I'm always really helping clients with and really bringing to my coaching, so that, and then everything we do is science-based. So I'm not out here like pulling stuff out of a hat, like here's what we're going to do and like see how it goes. It's like this is all stuff that has you know from working under and and um, going through certifications with, like top health experts in the world, you know, top fitness professionals. Just really taking all that science, being able to bring it into my protocols and my plans for my clients is really how we go about things.

Speaker 2: 18:23

And so, yeah, I'm kind of love a little woo-woo talk, but you know everything that we do tactically is rooted in science, yeah, and I'm sure that that makes your clients feel more confident too, when they can, you know, do the research and see that there is like solid backing for things, because it's one thing to tell someone, oh, like, do this thing, I saw online, whatever but or follow like a tiktok trend with zero backing. I'm sure some of those drive you crazy, but I love that everything you do is science-based. That that's really important. Tell us about a client transformation that deeply moved you, not just physically but emotionally or mentally.

Speaker 1: 19:04

Yeah, so one that comes to mind my client. She has lost, I think, 30 plus pounds. She's been working with me for a year. She said, anna, we're doing another year, let's go, but she's totally transformed her habits. She's transformed her health. She's way stronger. It is crazy to see. But just like the, just the mindset shifts that she's had to work on, and like the issues with relationship to food We've talked about so much of like, you know, when she's dealing with cravings, when she's dealing with wanting to overdo it and saying screw it to the plan, like we've really she's leaned into the process this whole time of like really talking to me about that and with that she's been able to have such a deep transformation, not only with the physical but on the mindset side of things.

Speaker 1: 19:58

And she literally texted me the other day. I was like about to start crying. She's like, anna, you've changed my life. This is, you know, the best thing worth every penny type of you know message. And I was just like, oh my gosh, so sweet. But yeah, that's definitely a transformation. That is top of mind. That's been really, really moving. Yeah, it sounds like it.

Speaker 2: 20:18

What does a typical day look like for one of your clients working through your one-on-one program?

Speaker 1: 20:23

Yeah, yeah, so typical day is well. I think it might be easier, maybe in a week to share.

Speaker 2: 20:29

Okay, yeah, go for it.

Speaker 1: 20:30

Yeah, so like I think that weekly we really aim to focus on doing some food preparation. That's a big thing that I really preach to clients is like, even if you're not meal prepping a bunch of recipes and getting all fancy with it, it's just like doing some food prep, getting yourself ready, set up for success, because I work with so many really busy women. I actually work with a lot of women who are business owners and so they don't have the time to like go chef it up like in the middle of the day, you know, on a weekday. So, um, really big on food preparation. Or even like utilizing some convenience, you know sources that are going to be a healthier option is something that really big on.

Speaker 1: 21:11

But day to day it's just, you know, really work on making sure my clients have clarity on how and what workouts they're doing. And I'm really big on like minimum effective dose, especially for training, because you really don't need to be in the gym five days a week for two hours to see great results when you're doing everything the right way. Like a lot of my clients are training two days a week and you know we're seeing great benefit from that. So that's kind of what that looks like and then, other than that, just making sure they're filling in their tracker daily so that we have that clear communication on how their body's responding, how they're feeling. And then, yeah, we have our check-ins, which is we have a bi-weekly call together where we are diving into everything. I'm adjusting their protocols, just really ensuring that we are continuing to progress. And so, yeah, that's kind of like what a day-to-day looks like for a client and they're always, you know, messaging me questions or just being able to talk through things that they're working on.

Speaker 2: 22:11

That's really awesome. It sounds like what was I going to say. It sounds like it really simplifies the process for them and instead of, you know, killing themselves in the gym two hours every single day, which I feel like is talked about so much, especially right now I see it all the time People are a coach, they're able to train and eat and really shift their whole approach to one that is smarter and not harder. Spot on. I love that. I think it's amazing and, especially for business owners, it's in their best interest to make this part of their life smarter and not harder, because being a business owner entails so much and they need to use their energy and be totally enabled to do that Absolutely, and not kind of be anxious and like worried about the rest. So you really take that kind of burden off of them.

Speaker 1: 23:12

Yeah, which is amazing. It's the beauty of having a coach you don't gotta think about it. You don't gotta say, oh, is this working, is it not working? That's the beauty of having a coach you don't got to think about it. You don't got to say, oh, is this working, is it not working? It's like your coach is in charge of your protocols and making sure that you get the results you want.

Speaker 2: 23:24

You've mentioned dealing with self-sabotage, productivity struggles and fear. How have you grown through those as a business owner?

Speaker 1: 23:31

Oh, wow, I love that, because anyone who's started their own business left the more traditional, left kind of the more traditional route. It is so scary and I think that you really have to learn how to manage yourself of like you don't have the structure of going to you know a job. You don't have the structure of someone. Hey, this is what I need you to do by this deadline. Right, you got to put all that in place for yourself and so it definitely took me time to learn that time to learn, like you know, how to work with my own energy, creativity, productivity, and what I needed to change to do that big thing was like my work environment Like before I would like work from the couch or I would work from my bed, and like I've really put in place a nice office set up to where I feel like I'm able to really zone in and feel inspired. So that's been a big thing.

Speaker 1: 24:25

Also, when it comes to when it comes to fear, I think that I think it's natural as a business owner, especially at the beginning, to feel that. But I've kind of always like I think I've always just been a person like, yeah, I feel fear, but I'm going to do it anyways, like I feel it, but I don't let that impact how I show up or I try not to right. But so, yeah, that's something that I really try and remind myself is to not let fear hold you back from what you know is right for you. Yeah, that's great advice.

Speaker 2: 25:00

Yeah, I love that. Let's see how do you personally stay motivated and aligned while managing a business and coaching so many women.

Speaker 1: 25:09

Yeah, I've worked with so many coaches and they've all been great in different ways, but the coach that I'm currently working with I've been working with her for about a year has totally changed my life. She is like pushing me to new limits that I've never been pushed to and just really pushing me to be the best version of myself, to really dial in with my health protocols, dial in with my with my health protocols. Um, she's. I hired her as a health coach and I wasn't expecting it to be. Like, anna, this is about to be the hardest thing you've ever done and I'm like, okay, let's go. But it's been really cool to just see.

Speaker 1: 25:46

Like you know, I've struggled along the way. I'm human Right but, like, every single time I pick myself up. Every single time I'm learning about myself, okay, learning about my behavior, what helps me where things might be going awry, and just being better every single day. Like that 1% better every single day, overhaul and transformation. For me, that has just brought a whole new level of confidence of, you know, passion Like I've always been passionate about health and fitness, but this has just shown me like I can achieve some goals that I never actually thought were possible for me, but she's showing me that they are.

Speaker 1: 26:29

And so it's so incredible and so that has really been a great foundation for me just having my own coach throughout the process of coaching so many other women, because I'm like, at the end of the day, the last thing I want to do is think about what I need to do and my protocols and what you know, am I progressing? So it's really nice to be able to hand that off and also be, like, held to the standards that I that I'm trying to pursue for myself amazing.

Speaker 2: 26:57

What is something about the fitness and wellness industry you wish more women knew? Or questioned?

Speaker 1: 27:04

yeah. So I wish that. I wish that a lot of people knew that a lot of the stuff on social media is either straight up misinformation or, more often than not, it's not necessarily misinformation, it's just out of context. And you really need to have context for what protocol you need, what season you're in, what do you need?

Speaker 1: 27:30

Like you might be hearing on social media, oh, you need to hustle harder, you need to grind harder, you need to grind hard, you need to hit it hard in the gym. But then some you know a mom who's extremely dysregulated and she has insane gut issues she's hearing that she's like, oh, I just need to push harder in the gym. It's like, no, sometimes that message just isn't for you right then. And so that's something that I really want people to kind of learn is like how to use discernment, especially with social media, because there's so many, so many things you're hearing, so many things that you know people are saying and it's like it's not necessarily all truly wrong. It's just like maybe that's what's working for them, maybe that's where they're at, but it might not be where you're at.

Speaker 2: 28:11

Absolutely, and it can be so overwhelming too. So thank you for telling everyone that, and sometimes it feels like we just need permission to recognize that not everything that we're seeing is for us as well.

Speaker 1: 28:24

We all put so much pressure on ourselves. Yeah exactly.

Speaker 2: 28:28

How has your vision for strong and healthy evolved since you started and where do you see it going in the next two to five years?

Speaker 1: 28:35

Yeah. So my vision has really always been to do nutrition and fitness coaching and it's really evolved over the past year, especially into more like health coaching, really being able to help people with their health, and very soon I'm very excited to be partnering with a medical team. So that's where I'm going to be able to, you know, refer clients to, to bring in, you know, utilizing things like HRT or peptides if and when needed, and so just really helpful things for a fitness journey. Being able to like work alongside the health coach and then the provider being able to work together. So that's something I'm really excited about and I just really see this becoming and my goal is to really make this like the one stop shop for transforming your body and health is like we've got everything for you. We've got the you know top of the line, you know supplements, we've got the top of the line medical team for you and really kind of everything to just set you up for the most success within your journey.

Speaker 2: 29:39

Yeah, that's so exciting. Well, congrats on those future plans. Thank you, I love that. It's kind of a collaborative effort and I can't wait to see you achieve kind of this one stop shop. I have no doubt that you're going to be able to do it because I mean, you're absolutely glowing and you've progressed like so steadily and you're so determined. So thank you so much. It's going to be amazing If someone is, or if someone watching this is feeling stuck and kind of scared to start, or unsure if they can even make a change. What would you want them to hear from you right now?

Speaker 1: 30:13

Yeah, First off you are, your belief is what dictates what you'll be able to do. So if you tell yourself, I, you know, I'm just can't do something like that or I've never been able to do it, then you'll be right. But if you think the flip side of okay, I'm going to be open-minded, I think I can do this, I think I can show up and give something and really see some changes, really want to lean into this, then that will be your reality. And so really just sort of like paying attention to your mindset, and it's almost just like being aware of that and then deciding is that what I want to think? Is that I want to believe? And if it's not, then really work hard to flip that.

Speaker 1: 30:58

But for someone who's scared to get started, I'd say start small, start, meet yourself where you're at, really think about okay, what is like the one, maybe like domino habit that you know you can start doing. That leads to so many other things falling into line, like for me. For a while it was a morning walk. I felt like it just set my tone for the day. I felt like I was able to. You know, I had less cravings, I ate healthier, I felt more determined to get the rest of my steps in.

Speaker 1: 31:30

For some people, that's, you know, starting with just working out right, starting with that, Then over time, that's your domino. Starting with just working out right, starting with that, then over time, that's your domino to lead you to go. Okay, I want to focus more on, you know, my nutrition or my hydration, right? Um? So, really just meeting yourself where you're at, but like really really getting clear, specifically, what is that? A lot of people say, oh, I want to drink more water. How much more specific goal. What's this going to look like? Okay, get very, very specific and then have a way to, like, track your progress, have a way to track your consistency. Right, the goal is consistency, not perfection. Okay, but track your consistency over time, and that is really the way that you show yourself I'm doing this, I'm successful, and it's against building those small wins.

Speaker 2: 32:15

And so that's what I'd say is like meet yourself where you're at and also be aware of your mindset yeah, that's an excellent kind of little tip for anyone that's watching this and it's applicable to anyone really, even if they're not feeling stuck or scared to start. I think it's a good reminder just continue to meet yourself where you're at and take those little steps. Even if you're at this high level, there's always little steps that you could take to be learning and growing and closer to your best self. So that's amazing. Is there anything else I didn't touch on that you want to share with us? I?

Speaker 1: 32:46

guess you know what you just what you just mentioned kind of inspired me to you mentioned, even when your best self know that there's more room for growth. And I felt like me coming into talking with my most previous coach. I'm thinking to myself I've been in this industry so many years. I feel like I know where I can improve. And you know, I think that's a lot of the time people say, oh, I know what to do, I'm just not doing it, you know. And so they're like I'm going to keep trying to do it on my own. It's like, okay, you know, great, go for it. But at the same time, like you really don't know what you don't know.

Speaker 1: 33:17

And that's what the past year especially, has really shown me, especially in the health world. And just, you know, having a coach who's able to really understand your body and know how to periodize protocols for you, like there is more that we can do than just like, oh, we need to eat healthier and exercise, like, yes, that's great, that's a foundation, but you know, just having an expert being able to guide you is really cool to really see just even better results, and so that's kind of one thing that inspired me from what you said but yeah, I guess just something to leave everyone with is like you can make progress and see changes that you want to see. I think that, going back to the fixed mindset of when you fail over and over and over, you start to think that there's something wrong with you, and I've seen this time and time again where, like sometimes, you just truly have not found the right approach for you, the right coach for you, the right strategy, and so that's just like some belief that I want to speak into. Everyone is like you can see changes, you can make progress, and it's really about just, hey, we're going to try again. Hey, we're going to keep showing up, we're going to, you know, keep moving forward.

Speaker 2: 34:30

Absolutely. That's amazing advice to leave us with and it's especially important because it's the rest of your life right? You could keep spinning your wheels in this dieting loop or whatever it may be, or you could try something new and see what happens, because it can change your life. On the Alamond show about strong and healthy in your journey and all the little kind of tidbits you gave us. This has been an incredible conversation and I know that our audience is going to love this. So thank you. Yeah, thank you so much for having me.