Speaker 1: Okay, So when I speak specifically to women who are
Speaker 1: in between the ages, I'm going to say forty to
Speaker 1: fifty five years old. There is such a evident common
Speaker 1: denominator that we talk about, and it is, what if
Speaker 1: I am going through menopause and I still want to
Speaker 1: experience fat loss and I still want to exercise. Welcome
Speaker 1: to the Transformation Station Podcast. I'm Christina, owner, operator and
Speaker 1: founder of the Transformation Station, and this is where we
Speaker 1: talk about getting stronger while navigating real life. If you're
Speaker 1: trying to stay consistent through the ups and the downs
Speaker 1: and everywhere else in between, this is for you. And
Speaker 1: that common denominator is I just want to strength train.
Speaker 1: I just want to walk with a weighted vest, and
Speaker 1: I just want to lift weights only. And I can
Speaker 1: totally understand where that comes from, because for years and
Speaker 1: years and years and years, we were told literally to
Speaker 1: the exact opposite. Do more calories. The more calories you
Speaker 1: burn in a session, the better it's going to be,
Speaker 1: is what we have been told for many years. We're
Speaker 1: told to get onto the treadmill. We were told to
Speaker 1: take another cardio cardio cardio class. We're told to sweat
Speaker 1: more all the time, and strength training, especially for women,
Speaker 1: was almost treated like it was an afterthought I'm going
Speaker 1: to say, or maybe something like, oh, you want to
Speaker 1: do a little bit extra, then maybe you can lift
Speaker 1: weights a little bit, but only to sculpt in tone.
Speaker 1: And now it's interesting because I speak to so many
Speaker 1: people in a day, and I speak to a lot
Speaker 1: of people that are just getting involved into fitness for
Speaker 1: the first time, and it feels like we have totally
Speaker 1: swung so far in the opposite direction that sometimes Cardio
Speaker 1: has talked about like it has zero value and it's
Speaker 1: not good enough. It's like, no lift weights, walk with
Speaker 1: your vest, and that's it, the end all and be all.
Speaker 1: And I don't necessarily agree with any of that. I
Speaker 1: don't agree with only only Cardio, and I don't agree
Speaker 1: with only only lifting weights, especially for people who are
Speaker 1: perimenopausal and hitting menopause as well. I've been doing this
Speaker 1: for a very long time now. I've lost a significant
Speaker 1: amount of weight myself. I've coached women of all shapes, sizes, ethnicities, ages,
Speaker 1: different levels of fitness, and I have seen the success
Speaker 1: and what happens when we actually train the whole body
Speaker 1: instead of just tracing let's say one thing of what
Speaker 1: people are told to do. I'm gonna call it trends
Speaker 1: of whatever the year that we are in, whatever a
Speaker 1: year that we're obsessing over right now, and that one
Speaker 1: type of thing. However, I will say strength training is
Speaker 1: incredibly important. It always has been important, regardless of what
Speaker 1: we hear, especially as we get older, Like we work
Speaker 1: so hard not just to maintain muscle after the age
Speaker 1: of thirty five, but also to build it as well.
Speaker 1: So it's not only fifty and sixty year olds that
Speaker 1: are like, oh, it's really important strength train. It's also
Speaker 1: important if you are able. It's important to start with
Speaker 1: wherever you are at. If you have the ability to
Speaker 1: start when you're in your thirties, you're going to be
Speaker 1: that extra step. On top of that, as we are
Speaker 1: working hard to maintain muscle and build muscle, as soon
Speaker 1: as we start becoming perimenopausal and then entering the menopause world,
Speaker 1: it also starts to change our not just our hormones,
Speaker 1: but also our body composition, and that starts to become
Speaker 1: a little bit more noticeable the older that we do age.
Speaker 1: I don't even like saying that the more wisdom we
Speaker 1: come with the years that we are breathing on this earth.
Speaker 1: I don't think that sounds to be better. So when
Speaker 1: I do talk with women and I tell them like specifically,
Speaker 1: like I need you to start lifting weights, and I
Speaker 1: need you to trust your body, and I literally if
Speaker 1: someone is afraid. And I have quite a few people
Speaker 1: that enter the transformation station. Some people have been lifting
Speaker 1: weights and they're seasoned, but a lot of people are
Speaker 1: learning to lift weights for the first time. And when
Speaker 1: I'm like, Okay, I want you to try lifting this today,
Speaker 1: Let's start a little bit lighter and see how it feels.
Speaker 1: And then I give them like, let's say they start
Speaker 1: off with fives, and I can tell that it's way
Speaker 1: too easy for them. But there's sometimes I'm like, okay,
Speaker 1: let's just if you feel comfortable, we'll keep this for
Speaker 1: the session. See how your body responds. Because sometimes people
Speaker 1: make it look easy and then they're sore the next day.
Speaker 1: And I just don't want them to be so incredibly
Speaker 1: sore that they can't lift their water bottle to get
Speaker 1: a drink of water. So I prefer someone to start
Speaker 1: off light instead of saying like, Okay, let's go heavy, heavy, heavy,
Speaker 1: and see if you get injured. I prefer if someone
Speaker 1: is brand, brand new starting off with lighter dumbbells. However,
Speaker 1: there's sometimes when people are exceptionally way stronger than what
Speaker 1: they think they are. I'm like, Okay, I would like
Speaker 1: you to try using these eight pound dumbbells. If you
Speaker 1: hate it, don't do it. Let's just do a couple reps.
Speaker 1: And they end up surprising themselves. And I love when
Speaker 1: people are trying new things. And I've been coaching quite
Speaker 1: a few evenings for the last two weeks because I've
Speaker 1: had some of the coaches who are so I like
Speaker 1: morning and evening, weekends, all of it. And I just
Speaker 1: really love having these conversations with all different types of
Speaker 1: people in the gym. And when I say about like, oh,
Speaker 1: lifting weights is going to be really good to boost
Speaker 1: and metabolism, to build strength, to building long muscle tissue,
Speaker 1: it's your longevity. We also talk about this when someone's
Speaker 1: goal is fat loss. And when I talk about lifting weights,
Speaker 1: it's not because it's just a magical thing. Like I know,
Speaker 1: sometimes we hear that, especially if you are so tuned
Speaker 1: into social media, it's oh, you want to lose weight,
Speaker 1: start lifting weights. But like I'm saying that not just
Speaker 1: because I want you to challenge yourself, but I want
Speaker 1: you to keep the muscle that you already have, and
Speaker 1: I also want you to build the muscle when, when
Speaker 1: and where you can. I would love for you as
Speaker 1: you hit I'm going to say your longevity era, I
Speaker 1: would love for you to be strong enough that if
Speaker 1: you fall down that you can pick yourself up. If
Speaker 1: you are let's say, wrapping Christmas presents on the ground,
Speaker 1: that you're able to get up and off the floor,
Speaker 1: you don't have to wait for someone to leave the
Speaker 1: room to try to struggle to use the couch to
Speaker 1: pull yourself up. I would love you to feel confident
Speaker 1: and strong enough to carry things to carry in your
Speaker 1: own groceries, to also when you go to bend over
Speaker 1: to pick something up that you can have joint protection.
Speaker 1: And in the long run, you're going to be able
Speaker 1: to continue doing things that you want to do as
Speaker 1: you get older. And yes, muscle is so important, like
Speaker 1: it totally matters, especially when we're talking about your body composition,
Speaker 1: your strength, and also if your goal is fat loss,
Speaker 1: when you are losing weight, the goal shouldn't be just
Speaker 1: to make your body smaller in my opinion, your goal
Speaker 1: can be if you just want a smaller body, that's fine.
Speaker 1: We do want as much of that loss as possible
Speaker 1: coming from actual fat while preserving lean tissue, and that
Speaker 1: is what makes your body strong and functional. I know,
Speaker 1: a long long time ago people said like, oh, you
Speaker 1: should lose weight first and then you should build muscle.
Speaker 1: And I remember working with a nutritionist when I was
Speaker 1: sixteen years old and she said to me, maybe I
Speaker 1: was fourteen or fifteen, She said to me, I do
Speaker 1: not want you lifting weights. I want you to eat
Speaker 1: no fat like lo lo lo low fat, like almost
Speaker 1: impossible fat. And I want you to eat just these
Speaker 1: things throughout the day and drink only water and you
Speaker 1: can have one diet clear soda per day and you
Speaker 1: are not able to lift weights. I was like, okay, well,
Speaker 1: I don't know to lift weights anyways. But then the
Speaker 1: one or two gym classes that I went to that
Speaker 1: were not Tibo, we used to have Wednesday Tybo, which
Speaker 1: we have at the Transformation Station. I'm certified in Tibo.
Speaker 1: I got certified years ago. We call essentially Tempo. Now
Speaker 1: it's a little bit different than Tibo, but same but different.
Speaker 1: So I went on two strength training days and I
Speaker 1: said to my gym teacher at the time, I said,
Speaker 1: I'm not allowed to lift weights because my nutrition has
Speaker 1: told me so. And she was like what, but strength
Speaker 1: training is good for you. And she's like, okay, whatever,
Speaker 1: just walk around the gym. Then she's like, what can
Speaker 1: you do. I'm like, well, I could probably walk a
Speaker 1: little bit. I was like four hundred pounds, like I
Speaker 1: could barely walk. Take me the whole class to walk
Speaker 1: one lap around that gym. Who knew fast forward years
Speaker 1: later that she would ask me to go speak to
Speaker 1: her students and speak to that high school. So that
Speaker 1: was a full circle moment. But that was something that
Speaker 1: I was told as well, like don't lift weights because
Speaker 1: we need you to lose as much weight on the
Speaker 1: scale as possible. And when I weighed in once a week,
Speaker 1: when I went to see that nutritionist, it wasn't body composition,
Speaker 1: it wasn't showing my body fat percentage or my strength.
Speaker 1: It was not like the embody analysis machine at all.
Speaker 1: It was literally just a doctor's scale, And if I
Speaker 1: gained a pound or if I didn't lose weight, she
Speaker 1: was so disappointed in me. She told me she was like,
Speaker 1: if you really want to be motivated every meal you eat,
Speaker 1: sit in front of the mirror naked. I was like
Speaker 1: what I was like in grade nine? I was like,
Speaker 1: what is this? I did not go back there after that.
Speaker 1: That was absolutely insane. That was crazy. Research in postmenopausal women,
Speaker 1: it is consistently showing that resistance training can improve strength,
Speaker 1: increase and or preserve lean muscle mass, and also improve
Speaker 1: your body composition. So that's how your body is shaped,
Speaker 1: how much lean muscle is on your body versus let's
Speaker 1: say fat and water. But here is one thing that
Speaker 1: I really really really really really really don't want us
Speaker 1: to lose in the cracks of lift weights for menopause,
Speaker 1: and that is that cardiovascular cardios hardio cardio training also
Speaker 1: has a place. It also matters, especially I really like
Speaker 1: interval training. And I know that there's these things that
Speaker 1: are going on right now that say, hit training higher,
Speaker 1: triple training, getting your heart rate high has no place
Speaker 1: in the menopausal world because it spikes your cortrezol, it
Speaker 1: makes you stressed out, it's gonna make you fatter. But
Speaker 1: if you never if you only go high, high, high,
Speaker 1: high high, and then that's all and you don't actually
Speaker 1: take time to breathe and recover and you just stay
Speaker 1: in that state. Then sure, But I am a firm believer,
Speaker 1: especially over all these years of working with different types
Speaker 1: of people, different body types, also training myself too, but
Speaker 1: more importantly the hundreds and hundreds and hundreds of people
Speaker 1: that I've helped throughout the last fifteen years. Interval training
Speaker 1: is literally is just alternating periods periods of your hard
Speaker 1: work and then versus recovery. So you always hear me
Speaker 1: call work versus recovery. So like tonight in circuit, we
Speaker 1: did a little bit of a different circuit because we
Speaker 1: had a smaller group and everyone had their own five
Speaker 1: exercises that they went through and they got to pick
Speaker 1: two of their own. One was for cardio and one
Speaker 1: was for core, and then there was strength training in
Speaker 1: that as well, Like you can literally manipulate those intervals
Speaker 1: for the person standing right there in front of you,
Speaker 1: and that's what we did. Like one person wasn't able
Speaker 1: to do heavy strength training on her arms today, and
Speaker 1: we changed what that movement was inval and hit training.
Speaker 1: To the average joe, it might mean sprinting, it doesn't
Speaker 1: need to it doesn't need to be running at all.
Speaker 1: It could be any type of workload. So hit training
Speaker 1: people are like, oh, burpies. No, hit training does not
Speaker 1: mean burpies. Burpies means burpies. A lot of people think
Speaker 1: that hit training is pliometrics, which plyometrics means plio, which
Speaker 1: is jumping. Hit training is hit training intervals or intervals.
Speaker 1: Jumping is jumping. They're not the exact same thing. Can
Speaker 1: you do jumping for intervals if you really want to do,
Speaker 1: of course you can. It does not mean either that
Speaker 1: every single women in menopause should be doing some insane
Speaker 1: workout until she's lying on the floor. That's also not
Speaker 1: what I'm talking about either, Like I'm literally talking about
Speaker 1: like when you give your cardio system a reason to
Speaker 1: adapt and change and flow. There is actual research behind
Speaker 1: this and exercise studies they show that postmenopausal women show
Speaker 1: aerobic training can reduce fat mass, can reduce your weights
Speaker 1: circumference as well, and the fat that's around your body
Speaker 1: and around your major organs too, and studies looking specifically
Speaker 1: at higher intensity and triple training. Let's say circuit training.
Speaker 1: We have circuit class at the gym or power burn.
Speaker 1: It gives you cardio conditioning core conditioning strength conditioning because
Speaker 1: it's strength and cardio at the same time. It's changing
Speaker 1: your body composition, losing fat, burning by building muscle, and
Speaker 1: by regulating your metabolism. That's why after you do a
Speaker 1: power burn class or let's say step in lyft class
Speaker 1: or butts and guts circuit class at the transformation station,
Speaker 1: people are usually roaring hungry because twenty four to forty
Speaker 1: eight hours afterwards. That's why that style of workout is
Speaker 1: called metabolic conditioning. Metabolic conditioning, I'm speaking way too fast
Speaker 1: and passionate about this, and that is what makes you
Speaker 1: end up being so much hungry, hungrier, because if you
Speaker 1: just do your cardio at a steady state, your body
Speaker 1: goes into different zones. And that's why, like on the
Speaker 1: talk about this so much in circuit tonight, but that's
Speaker 1: why your body, and let's say a treadmill says, if
Speaker 1: you stay at this pace, this consistent pace is steady
Speaker 1: state for forty five minutes, you will burn x amount
Speaker 1: of calories. But when you're in and out of those zones,
Speaker 1: the first zone, the twenty seconds to two minutes is
Speaker 1: your first anaerobic aerobic window. Your body is literally like
Speaker 1: pow fat burning machine. Okay, let's go out of that zone.
Speaker 1: Pow back into that zone. That's why if you look
Speaker 1: at let's say a long distance runner versus a sprint trainer.
Speaker 1: And I know we're talking about sprinting now. When I
Speaker 1: said sprinting, it doesn't need to be in trival training,
Speaker 1: but it can be. When you are looking at a
Speaker 1: long distance marathon runner, they're usually long, lean, someone who's
Speaker 1: been doing this for years. They don't have a whole
Speaker 1: lot of muscle definition if they are doing only steady
Speaker 1: state cardio. Now I know a lot of people who
Speaker 1: are running who also incorporate strength training because I realize
Speaker 1: that there's power in their legs as well. But vice versa.
Speaker 1: If you look at a sprinter, let's say you seeing bold,
Speaker 1: you see definition, you see muscle, you see power because
Speaker 1: they have that oof, they have that gusto for takeoff
Speaker 1: to have that short burst of energy, which is an interval.
Speaker 1: So we will call it to bad it depending on
Speaker 1: how the seconds are formed. It could be to bad,
Speaker 1: it could be interval. But that is the difference. Skinny, skinny,
Speaker 1: long and lean. Long distance can run for an hour
Speaker 1: straight at a steady state or someone who looks a
Speaker 1: little bit more muscular, who has maintained and built muscle
Speaker 1: based on sprinting technique. So that's two things that we
Speaker 1: can compare to. But studies that look specifically at high
Speaker 1: interval intensity training HIT training have found so much abdominal
Speaker 1: fat reduction in postmenopausal women. So yes, interval training can
Speaker 1: absolutely without a shadow of a doubt, I feel very
Speaker 1: confident saying this aid in fat loss. That doesn't mean
Speaker 1: that interval's somehow override nutrition. Just sorting that out there.
Speaker 1: If you're eating ten bond bonds and you're like, how
Speaker 1: can I still have or you're drinking copious amounts of
Speaker 1: alcohol or wine every single night and that alcohol creates
Speaker 1: fatty tissue instead of lean tissue, then it's not It's
Speaker 1: not a magical afterburn that's gonna melt your fat if
Speaker 1: you're eating garbage and you're not sleeping enough. So like,
Speaker 1: I really, I really do hate when we turn legitimate
Speaker 1: exercise science into marketing because fat loss still comes down
Speaker 1: to the whole, bigger picture. But exercise definitely does affect
Speaker 1: that whole picture. It increases your energy expenditure, so how
Speaker 1: much I call it wattage usage. I always think of
Speaker 1: when I was like in my twenties and I used
Speaker 1: to do spin class five days a week. I always
Speaker 1: looked at like my watt output. But I think of
Speaker 1: that when I'm doing power burn and using that power
Speaker 1: using all my muscles in my whole body. Like it
Speaker 1: literally exercise, it increases that. It also improves your cardiovascar
Speaker 1: or fitness. It can improve insulin sensitivity. And also different
Speaker 1: forms of exercise can give us so many different variations
Speaker 1: and different adaptions too. So like this is why I
Speaker 1: don't believe there is one answer like that, the one
Speaker 1: answer is not just lift weights or just do strength training,
Speaker 1: and the one right and true answer isn't just do cardio.
Speaker 1: I want both. I want both things at the same
Speaker 1: time because you don't need to. Like my nutritionists tried
Speaker 1: to tell me when I was a teenager, lose weight
Speaker 1: first and then build muscle. I want both because also
Speaker 1: as I'm losing weight, I know that I have a
Speaker 1: lot of weight that I have lost and I'm working
Speaker 1: on losing a few extra pounds that I want my
Speaker 1: body to be. I'm not going to use some words sculpted.
Speaker 1: I don't really like that word. I guess some people
Speaker 1: sorry if this offends you, but some people don't like
Speaker 1: the word moist, and sorry if that irritated you by
Speaker 1: me saying that. But that to me is like, that's
Speaker 1: kind of that word, and I'm not shitting on it
Speaker 1: because what it stands for, just the way it comes
Speaker 1: out of my mouth and how it sounds. Don't love it,
Speaker 1: But like, I want my muscle to fill out some
Speaker 1: of where that extra skin may be in my best capability.
Speaker 1: So I want both things at the exact same time.
Speaker 1: I want to be strong. I want to change my
Speaker 1: body composition, meaning I want fat loss, not weight loss.
Speaker 1: Weight loss can come from many different things. Weight loss
Speaker 1: can come from your muscle, it can come from somebody fat.
Speaker 1: It can come from water too. So that's why I
Speaker 1: like doing both things and something that is so predominant.
Speaker 1: I've lost thirty pounds since June. I remember I lost
Speaker 1: an or I lost talking too fast. I remember I
Speaker 1: sent out an email in June and I'm like, if
Speaker 1: you're tired of your shit the way I am, let's
Speaker 1: kick it up a notch. I did, and I kept
Speaker 1: my word and I've been very consistent with that with
Speaker 1: my nutrition. That's the only thing that I've changed my
Speaker 1: workouts have been phenomenal. I incorporated step and lift because
Speaker 1: I'm like, I can't just teach cardio because I'm going
Speaker 1: to be a cardio bunny and I'm not going to
Speaker 1: be able to change my body composition if I'm using
Speaker 1: my tool. My tool for everybody else. My tool is
Speaker 1: my body. So I'm like, you know what, I need
Speaker 1: to incorporate different things. So tempo isn't just going to
Speaker 1: be cardio. We're going to do tempo mix with tempo
Speaker 1: lift in there as well. So in tempo we do
Speaker 1: strength training and same within step and lift. On Fridays,
Speaker 1: we were just going to try step. I'm like, we
Speaker 1: got to lift something in this place. So step in
Speaker 1: lift is such a good example of why both things
Speaker 1: can work together. We're stepping, we're moving, we're bringing our
Speaker 1: heart rate up, we're doing some intervals, we pick up
Speaker 1: the weights, we strength train, and then we do it
Speaker 1: all over again and we lift all over again. You're
Speaker 1: getting periods where your cardiovascular demand is so much higher,
Speaker 1: but then you're also getting periods of where we focus
Speaker 1: more on that muscular strength and also on muscular endurance too.
Speaker 1: It's not forty five minutes of cardio, it's not forty
Speaker 1: five minutes of lifting. We're asking your body to do
Speaker 1: two different things during that forty five minute class. And
Speaker 1: there is so much research that supports this approach as well.
Speaker 1: So when researchers look at exercise and body composition in
Speaker 1: postmenopausal women, aerobic exercise tends to perform well for reducing fat,
Speaker 1: while resistance training tends to perform well for increasing and
Speaker 1: also preserving muscle. And when we combine them, now we're
Speaker 1: training both sides of the equation. And that is what
Speaker 1: I care about because I don't only want to be smaller.
Speaker 1: I want to be stronger. I want you to be stronger.
Speaker 1: I don't want to only be able to lift a
Speaker 1: heavy dumbell and call it a day, Like I want
Speaker 1: to be able to climb the stairs without feeling like
Speaker 1: I'm dying, And I want the same thing for you.
Speaker 1: I hear that a lot people that work in schools,
Speaker 1: Like there's stairs in schools, and my coworkers can see me,
Speaker 1: and I'm not wearing my hookahs when I'm teaching, Like,
Speaker 1: I want your heart to be strong, I want your
Speaker 1: muscles to be strong. I want you to be able
Speaker 1: to recover when your heart rate comes up in everyday life,
Speaker 1: that you have a strong heart that knows what to
Speaker 1: do when your heart rate gets elevated and when it
Speaker 1: needs to adjust and recover. I want you to have
Speaker 1: I want you to have coordination. That's a big thing,
Speaker 1: especially as we get older. I want you to have
Speaker 1: your endurance and your strength too, and especially through menopause,
Speaker 1: when changes in hormone can affect not just we were talking
Speaker 1: about this time, like oh, we're just crazy people up
Speaker 1: in this place. It's hot as cold, we're crying. We're
Speaker 1: not crying, we're mad. We're throwing shit, Like okay, that's
Speaker 1: a whole nother ballgame. But those hormones can affect where
Speaker 1: we carry fat. That can also trigger a whole lot
Speaker 1: of stress in some people as well. And it also
Speaker 1: makes preserving muscle increasingly important. And I don't think we
Speaker 1: need to voluntarily remove an entire type of training because
Speaker 1: Instagram or the person beside us decided that women over
Speaker 1: forty should only walk in lift weights. You can walk, absolutely,
Speaker 1: without a shadow of a doubt. You can walk. It's
Speaker 1: good for your mental health, it's good for your mobility.
Speaker 1: It's good for many things. You could also lift weights, absolutely,
Speaker 1: that's cool. We want to lift weights. You can also
Speaker 1: get your heart rate up sometimes too. Those things they
Speaker 1: don't necessarily compete with each other, They compliment each other.
Speaker 1: I always say, too much a good thing can be
Speaker 1: a bad thing. I talk about that a lot with nutrition,
Speaker 1: usually because I'm a firm believer in moderation. But I'm like, oh,
Speaker 1: too much of a good thing sometimes can be a
Speaker 1: bad thing, And like, that's probably the biggest thing I
Speaker 1: want women to take away from this is that there's
Speaker 1: not one magical type of form. There's not one magical
Speaker 1: type of exercise for menopause. The same way that when
Speaker 1: we want to lose body fat, there's not one type
Speaker 1: of food group that we should only focus on and
Speaker 1: only eat. So we have proteins for our body for
Speaker 1: a reason, and when we eat balanced with our set carbohydrates,
Speaker 1: with our set fat sources, and with our protein, that
Speaker 1: is going to build the biggest picture and the best
Speaker 1: picture for our nutrition for sustainability. The same way, when
Speaker 1: we have balanced style of exercise, your body needs muscle
Speaker 1: and your cardiovascular system. Your heart, which is a muscle,
Speaker 1: needs training as well. Your bones need loading in order
Speaker 1: to build. That's why people talk about will just awaited vest.
Speaker 1: That's not the only thing. Your body needs the load,
Speaker 1: actual load, and your body needs also to recover. And
Speaker 1: if fat loss is one of your goals, both strength
Speaker 1: training and cardiovascular exercise. Cardio is hardio. It literally can
Speaker 1: contribute to your fat loss in different ways. So I'm
Speaker 1: not choosing only rah rah raw, get out the tambourines,
Speaker 1: team strength or ra rah rah rah, shake your booty,
Speaker 1: shake your body now to the ground, team cardio. I
Speaker 1: am choosing and making the decision that my body can
Speaker 1: do both. And now I'm getting stronger. Now I'm starting
Speaker 1: to lose body fat. And also I'm starting to regulate
Speaker 1: some of those damn mood swings. All Right, it was
Speaker 1: so nice talking with you today. If this resonated with you,
Speaker 1: If this resonated with you, I'm to slow down. Let's
Speaker 1: talk about it. Feel free to send me an email
Speaker 1: if you want to. Christina with a ch at the
Speaker 1: Transformation Station dot CA. You know what to find me.
Speaker 1: If we're in the gym together, come and talk to
Speaker 1: me about it all day every day. You know, I'm
Speaker 1: here to have a conversation, talk to you tomorrow,