WEBVTT 1 00:00:05.160 --> 00:00:09.679 Welcome to the Transformation Station podcast. I'm Christina, owner, operator, 2 00:00:09.759 --> 00:00:12.839 and founder of the Transformation Station, and this is where 3 00:00:12.880 --> 00:00:16.399 we talk about getting stronger while navigating real life. If 4 00:00:16.440 --> 00:00:19.280 you're trying to stay consistent through the ups and the 5 00:00:19.320 --> 00:00:22.440 downs and everywhere else in between. This is for you. 6 00:00:24.679 --> 00:00:28.079 Hey listeners, welcome back to another episode. I'm actually at 7 00:00:28.120 --> 00:00:32.359 the gym. I'm in the back back, not back back, 8 00:00:32.359 --> 00:00:35.399 but in the back back room off to the side. 9 00:00:35.479 --> 00:00:38.719 It's like a safety security slash, a lot of storage 10 00:00:38.759 --> 00:00:41.719 room at the gym because Annie's teaching a banging class 11 00:00:41.759 --> 00:00:44.000 Friday night on the other side of the wall. And honestly, 12 00:00:44.039 --> 00:00:46.520 I was here already to do a one to one 13 00:00:46.520 --> 00:00:48.479 coaching meeting, and I'm like, you know what, I really 14 00:00:48.560 --> 00:00:50.359 like being here right now. So I already have my 15 00:00:50.399 --> 00:00:52.880 things with me. I'm going to record this podcast episode. 16 00:00:53.000 --> 00:00:56.359 Things are just flowing. Thoughts are flowing. So today we're 17 00:00:56.359 --> 00:01:01.479 talking about August. Every August, this is what happens. It's 18 00:01:01.479 --> 00:01:03.640 like a trend. In December, we know what happens in December. 19 00:01:03.759 --> 00:01:06.920 In August, we know what happens in August. And people 20 00:01:07.040 --> 00:01:09.079 keep telling themselves they're gonna get back back on track. 21 00:01:09.120 --> 00:01:11.200 In September the same like in December, they're like, oh, 22 00:01:11.239 --> 00:01:14.959 and in December, I'm gonna like cancel everything I have 23 00:01:15.000 --> 00:01:17.359 to take care of myself just to enjoy life. And 24 00:01:17.400 --> 00:01:20.000 then in January, I'm gonna jump back on the wagon. 25 00:01:20.120 --> 00:01:23.519 So like in the fitness industry, we know that September 26 00:01:23.760 --> 00:01:27.200 is the new New Years for most people, and it's 27 00:01:27.280 --> 00:01:31.159 like summer. A lot of people think like, somehow, somehow, 28 00:01:31.319 --> 00:01:35.000 summer is they end all and be all right, Like 29 00:01:35.359 --> 00:01:39.319 they let summer activities get in the way of them 30 00:01:39.799 --> 00:01:42.920 being healthy, not just being healthy, but keeping what they 31 00:01:42.959 --> 00:01:45.519 did for the whole rest of the year. And I 32 00:01:45.959 --> 00:01:49.319 don't think that summer is the problem at all. I 33 00:01:49.319 --> 00:01:52.480 think it's the pressure that we put on ourselves when 34 00:01:52.519 --> 00:01:55.280 we do have those vacation plans, and like, I know, 35 00:01:55.359 --> 00:01:57.920 like there's sometimes in my past where I'm like, oh, 36 00:01:57.959 --> 00:02:00.200 I have one meeting in the middle of the day, 37 00:02:00.560 --> 00:02:03.519 so I'm like, oh, my whole day is like oh, 38 00:02:03.599 --> 00:02:05.200 the one meeting, the one meeting, the one meeting. The 39 00:02:05.200 --> 00:02:07.200 one meeting is like a two hour meeting. So it's like, 40 00:02:07.239 --> 00:02:10.080 why are we like stressing twenty four hours when there's 41 00:02:10.080 --> 00:02:13.240 a meeting for two hours of the day and somewhere 42 00:02:13.280 --> 00:02:18.199 like we've created this whole idea with nutrition and fitness 43 00:02:18.199 --> 00:02:21.120 that if we can't stick to the routine perfectly, just 44 00:02:21.159 --> 00:02:23.280 like obsessing over that one meeting that we have for 45 00:02:23.319 --> 00:02:26.159 the whole day, sometimes we think there's no point of 46 00:02:26.199 --> 00:02:28.599 doing anything at all, so we skip our workout, we 47 00:02:28.639 --> 00:02:31.039 skip our healthy eating, we go for something that's like, well, 48 00:02:31.360 --> 00:02:33.639 I'm just gonna eat this now because we're heading to 49 00:02:33.680 --> 00:02:36.479 the cottage, or we're going out with friends, or we're 50 00:02:36.479 --> 00:02:38.680 gonna be eating or drinking at night time on a 51 00:02:38.719 --> 00:02:41.800 Friday night anyway, so we may as well, like not 52 00:02:41.919 --> 00:02:44.639 do anything. And if we feel guilty about the burger 53 00:02:44.879 --> 00:02:47.520 that we've had at the barbecue, like we promise ourselves 54 00:02:47.560 --> 00:02:49.400 we'll make it up. We'll make up everything. Once the 55 00:02:49.479 --> 00:02:53.039 kids are back in school, or it's not so nice 56 00:02:53.039 --> 00:02:55.879 outside we're in the winter, we're gonna start hibernating so 57 00:02:55.879 --> 00:02:58.479 we can focus on ourselves. Like that, to me, even 58 00:02:58.599 --> 00:03:02.199 just talking about it sounds incredibly not just exhausting, but 59 00:03:02.240 --> 00:03:04.960 also stressful at the same time. And we talk so 60 00:03:05.199 --> 00:03:08.439 much about stress management and managing stress. If you listen 61 00:03:08.520 --> 00:03:12.560 to the podcast episode yesterday, Martina from Chris Mahir. She's like, 62 00:03:13.000 --> 00:03:15.199 you need to just put your phone away for one 63 00:03:15.280 --> 00:03:19.560 hour of the day. And there's so many different ways, 64 00:03:19.560 --> 00:03:22.240 including that context that to me is a huge thing 65 00:03:23.000 --> 00:03:25.360 in order to manage stress and to get some of 66 00:03:25.400 --> 00:03:28.120 our fight or flight energy a little bit more similar 67 00:03:28.240 --> 00:03:30.680 down like where we're safe and things are going to 68 00:03:30.719 --> 00:03:32.400 be all right lower that court is all a little 69 00:03:32.400 --> 00:03:35.479 bit but like sometimes we don't always recognize where the 70 00:03:35.520 --> 00:03:38.719 stress is coming from because sometimes it's not just work. 71 00:03:38.960 --> 00:03:42.039 Sometimes it's not just even our finances. Those two things, 72 00:03:42.080 --> 00:03:44.319 Like we talk about work quite often, but a lot 73 00:03:44.319 --> 00:03:47.599 of people shy away from talking about finances, but a 74 00:03:47.599 --> 00:03:49.280 lot of people are going through the exact same thing. 75 00:03:49.680 --> 00:03:51.719 And a lot of the times too, it's not getting 76 00:03:51.840 --> 00:03:55.319 enough sleep. So like all those things tend to build 77 00:03:55.439 --> 00:03:59.439 up over time. And two sometimes it's like the pressure 78 00:03:59.439 --> 00:04:02.840 that we put on ourselves also create stress because we 79 00:04:02.879 --> 00:04:05.479 want to make sure that we're doing enough. And when 80 00:04:05.479 --> 00:04:08.240 people are pausing their memberships for the summer, which happens 81 00:04:08.400 --> 00:04:11.280 everywhere and it's not really like a taboo thing, like 82 00:04:11.319 --> 00:04:13.120 don't feel bad for me because I have new members 83 00:04:13.159 --> 00:04:15.199 coming in and I have people that are pausing, and 84 00:04:15.240 --> 00:04:16.920 that's just going to be all right. I'm happy to 85 00:04:16.920 --> 00:04:19.560 see you back in September because I know you and 86 00:04:19.600 --> 00:04:22.000 I love you and I care about you. So it's 87 00:04:22.000 --> 00:04:24.160 not like a shame thing like tiss tisk. But there's 88 00:04:24.160 --> 00:04:26.000 sometimes when people are like, you know what, I just 89 00:04:26.040 --> 00:04:28.000 feel so stressed out trying to get to the gym 90 00:04:28.079 --> 00:04:31.120 five days a week that they forget sometimes that you 91 00:04:31.160 --> 00:04:34.040 can still stay active on the other on the outside 92 00:04:34.040 --> 00:04:37.079 of the gym and also maybe do two or three 93 00:04:37.120 --> 00:04:40.519 strength training workouts inside the gym. It's only forty minutes 94 00:04:40.560 --> 00:04:43.000 of the day, so if you are around or for 95 00:04:43.079 --> 00:04:44.480 this summer. I don't know why I didn't think that 96 00:04:44.519 --> 00:04:46.800 this in the last seven years, but I added that 97 00:04:46.839 --> 00:04:50.000 at home workout, so when you are at the cottage 98 00:04:50.040 --> 00:04:53.600 on vacation you're not able to step into the gym, 99 00:04:53.839 --> 00:04:58.759 you can still be accountable and supported in doing your workout, 100 00:04:58.959 --> 00:05:00.759 and then you can also get your stickier at the 101 00:05:00.800 --> 00:05:03.199 end of the month when you reach your check and champions. 102 00:05:03.560 --> 00:05:07.040 So like that also is a fun way to encourage 103 00:05:07.040 --> 00:05:10.560 you and make the summer fitness routine something that is 104 00:05:10.720 --> 00:05:13.040 positive and when you look back come September, you'll be like, 105 00:05:13.040 --> 00:05:16.120 you know what, I had a more balanced summer. Everything's 106 00:05:16.160 --> 00:05:17.800 not always going to have to be balanced and perfect 107 00:05:17.839 --> 00:05:20.079 every single month, every single day, or every single week. 108 00:05:20.680 --> 00:05:23.439 But that's a nice way to say. I felt very 109 00:05:23.480 --> 00:05:26.680 positive about what I did over the summer because I 110 00:05:26.720 --> 00:05:29.879 did enjoy those things. And something about our clientele is, 111 00:05:29.920 --> 00:05:33.600 like we have the majority of our clientele they want 112 00:05:33.639 --> 00:05:36.240 to be healthy and they want to exercise, but they 113 00:05:36.240 --> 00:05:38.600 also want to live their lives as well. And actually, 114 00:05:38.639 --> 00:05:40.600 if you know our member Alex, this isn't a secret, 115 00:05:40.600 --> 00:05:42.120 and we all love Alex. Ill of Alex. If you 116 00:05:42.120 --> 00:05:43.959 haven't met Alex, just wait till you meet her. She 117 00:05:44.160 --> 00:05:46.000 is such a gift. I told her that today. I'm like, listen, 118 00:05:46.000 --> 00:05:48.920 you are a gift, and I can't wait sorry for you. 119 00:05:49.160 --> 00:05:51.240 I cannot wait until your cottage closes so you can 120 00:05:51.240 --> 00:05:54.759 be back at the gym more regularly. You're five days 121 00:05:54.759 --> 00:05:56.639 a week because we all love you so much, and 122 00:05:56.680 --> 00:05:59.399 I'm so happy that you're enjoying summer because you spend 123 00:05:59.560 --> 00:06:02.480 the majority of the year putting in all that effort 124 00:06:03.519 --> 00:06:05.720 so you can enjoy your summer, so you can enjoy 125 00:06:05.759 --> 00:06:07.759 life on the outside of the gym. That to me 126 00:06:07.879 --> 00:06:10.040 is what it's about. I'm just being selfish and saying 127 00:06:10.079 --> 00:06:11.959 I just love seeing you every day, so please come 128 00:06:12.000 --> 00:06:14.759 back now. But like she's still kept her membership active, 129 00:06:15.079 --> 00:06:18.319 she still is here, like when she's around her extra 130 00:06:18.439 --> 00:06:21.199 fun things, like she is living her best life. So 131 00:06:21.639 --> 00:06:23.519 she still trickles in. She'll come in first stretch, she'll 132 00:06:23.560 --> 00:06:25.439 come in first strong fit. I might not see her 133 00:06:25.439 --> 00:06:27.399 for two or three weeks and then I'll see her 134 00:06:27.519 --> 00:06:28.839 two or three days in a row, or I might 135 00:06:28.839 --> 00:06:31.279 see her trickle in, she checks in, Okay, go on 136 00:06:31.279 --> 00:06:33.040 about your merry way, okay, but I love you, see 137 00:06:33.040 --> 00:06:36.199 you later. So like and lately, instead of been saying like, 138 00:06:36.199 --> 00:06:37.800 oh see you sued, I'll say hey, see you when 139 00:06:37.839 --> 00:06:39.439 I see you, because I don't want people to feel 140 00:06:39.480 --> 00:06:42.879 pressured either, And that, to me, that's the longevity, that's 141 00:06:42.920 --> 00:06:48.279 the consistency. And also when it comes down to pressure, 142 00:06:48.560 --> 00:06:51.319 like sometimes it's not just about never missing a workout. 143 00:06:51.360 --> 00:06:54.800 Sometimes it's eating in quotation mark the right foods like 144 00:06:54.959 --> 00:06:57.160 that to me is not health at all, And that 145 00:06:57.199 --> 00:06:59.920 to me is more pressure. And I mean like getting 146 00:07:00.120 --> 00:07:02.519 the gym and doing your workouts and eating healthy food. 147 00:07:02.600 --> 00:07:08.120 It shouldn't feel like pressure. And sometimes we tell ourselves 148 00:07:08.120 --> 00:07:11.399 in our brain that it is pressure because you put 149 00:07:11.560 --> 00:07:15.600 so much high, high expectations on yourself. Like I've had 150 00:07:15.639 --> 00:07:17.959 someone say, like, you know what, working out isn't good 151 00:07:17.959 --> 00:07:21.839 for my mental health. I was like, what, How's working 152 00:07:21.879 --> 00:07:23.800 out not good for your mental health? So she doesn't 153 00:07:23.800 --> 00:07:25.959 want to work out anymore at all, not in the gym, 154 00:07:26.040 --> 00:07:28.720 not outside of the gym, not anything, because she doesn't 155 00:07:28.759 --> 00:07:32.079 believe in fitness. I was like, oh, dear, well, you 156 00:07:32.160 --> 00:07:34.480 got a few years for you yourself to change your 157 00:07:34.480 --> 00:07:36.079 mind on that. Quite a few years to change your 158 00:07:36.079 --> 00:07:37.120 mind on that. She was a little bit on the 159 00:07:37.160 --> 00:07:39.199 younger side. I was like, Okay, I'm like, if that's 160 00:07:39.199 --> 00:07:41.199 how you feel like, I can try to convince you. 161 00:07:41.240 --> 00:07:43.399 But if you say the sky is green, and you 162 00:07:43.399 --> 00:07:45.079 think the sky is green, then I'm not going to 163 00:07:45.160 --> 00:07:47.000 try to convince you that the sky is blue. I 164 00:07:47.040 --> 00:07:48.439 care about you and have to tell you, you know what 165 00:07:48.439 --> 00:07:51.439 the skuy is actually blue, but you will have to 166 00:07:51.480 --> 00:07:54.079 figure it out on your own. But sometimes that's the 167 00:07:54.519 --> 00:07:56.800 stress that we put on ourselves to be perfect. Is 168 00:07:56.800 --> 00:08:00.240 that is what makes getting to the workouts feel so stressful. 169 00:08:00.000 --> 00:08:01.680 So what in the summer you can't make it to 170 00:08:01.720 --> 00:08:03.519 the gym five days a week. Can you make it 171 00:08:03.560 --> 00:08:07.600 around your schedule? Yes or no? If you're away and 172 00:08:07.639 --> 00:08:08.959 you know you know what, I'm going to be active 173 00:08:09.000 --> 00:08:12.879 I have. This is the summer I'm traveling so incredibly much, 174 00:08:13.240 --> 00:08:15.120 then that's gonna be okay too. At the end of 175 00:08:15.160 --> 00:08:17.600 the day, I am very pro choice. You do whatever 176 00:08:17.639 --> 00:08:20.480 it is that you need to do for your own schedule. 177 00:08:20.920 --> 00:08:23.160 I'm just telling you right now that if you are 178 00:08:23.160 --> 00:08:26.319 someone who has that high, high expectation on yourself that 179 00:08:26.360 --> 00:08:28.680 you have everything that you have to be perfect, and 180 00:08:28.720 --> 00:08:32.120 if it's not even remotely exactly perfect, that you throw 181 00:08:32.159 --> 00:08:35.879 everything away. That's exactly who I'm talking to. So to me, 182 00:08:35.960 --> 00:08:38.120 I think about, like, Okay, what is this summer going 183 00:08:38.200 --> 00:08:40.960 to be to seem different? Last year, I learned how 184 00:08:40.960 --> 00:08:43.120 to ride a bicycle. I spent a lot of time 185 00:08:43.159 --> 00:08:46.879 outside last year because I was incredibly stressed, so I 186 00:08:46.919 --> 00:08:49.240 picked up different things. This year, I focus on a 187 00:08:49.279 --> 00:08:53.799 few other things. I actually have this recurring not reoccurring, 188 00:08:53.840 --> 00:08:56.320 it's something in the last month, this knee thing. So 189 00:08:56.360 --> 00:08:58.360 I actually didn't ride my bike this year, and I've 190 00:08:58.399 --> 00:09:00.879 been taking it a little bit more easy on some 191 00:09:00.919 --> 00:09:03.759 of the more aggressive style of workouts that I've been doing. 192 00:09:03.799 --> 00:09:08.120 But I've been consistent in doing other things like doing 193 00:09:08.159 --> 00:09:11.159 my step and left and doing my tempo, doing like 194 00:09:11.440 --> 00:09:14.200 a little bit more of strength trading in the season, 195 00:09:14.679 --> 00:09:17.679 and in return, I am still getting results. I just 196 00:09:17.759 --> 00:09:20.399 adjusted my sales a little bit so I didn't think 197 00:09:20.440 --> 00:09:22.919 it had to be exactly what I wanted it to 198 00:09:22.960 --> 00:09:27.200 be as perfect. So there's other ways to keep doing things. 199 00:09:27.200 --> 00:09:30.000 So like when it comes down to summer, like Boots 200 00:09:30.039 --> 00:09:32.639 and Hearts is this weekend, Go celebrate your Boots and Hearts. 201 00:09:32.639 --> 00:09:34.279 If that's something you love, you will not catch me 202 00:09:34.399 --> 00:09:37.279 ever dead at Boots and Hearts. That is not my jam. 203 00:09:38.440 --> 00:09:40.080 I don't love as much as I love people, I 204 00:09:40.080 --> 00:09:41.799 don't love big crowds like that. And I don't love 205 00:09:41.840 --> 00:09:44.200 being in a space where people are out of control 206 00:09:44.279 --> 00:09:46.279 because I don't love to be out of control myself, 207 00:09:46.440 --> 00:09:48.240 So I don't love that for myself. You might love 208 00:09:48.279 --> 00:09:49.879 Boots and Hearts, and I'm gonna cheer for me and 209 00:09:49.919 --> 00:09:52.679 be like, yes, enjoy your Boots and Hearts, Go enjoy 210 00:09:52.720 --> 00:09:56.480 your vacation, sit on your dock, order your burger, whatever 211 00:09:56.519 --> 00:09:59.200 it is. But at the end of the day, keep moving, 212 00:09:59.320 --> 00:10:03.320 keep strength because like you're not trying to undo anything, right, 213 00:10:04.159 --> 00:10:07.799 but like movement is part of taking care of yourself. 214 00:10:08.039 --> 00:10:12.440 That's a natural thing. And health at the same time 215 00:10:13.039 --> 00:10:15.480 is not about avoiding your life. Like you don't have 216 00:10:15.519 --> 00:10:17.799 to halt your entire life because well, now I work 217 00:10:17.799 --> 00:10:21.240 out those two things can coexist. And to me, it's 218 00:10:21.240 --> 00:10:24.799 about having the strength and the energy and also the confidence. 219 00:10:24.840 --> 00:10:27.840 We're on a confidence role. Having not just your strength, 220 00:10:27.840 --> 00:10:30.879 your energy, and also your confidence. That to me is 221 00:10:30.919 --> 00:10:35.320 how you fully experience your summer. So, like there's people 222 00:10:35.360 --> 00:10:39.440 who build those lasting habits, like not like those like yeah, 223 00:10:39.480 --> 00:10:40.879 I'm excited and then I'm going to do it for 224 00:10:40.919 --> 00:10:42.840 a week and not do it, but like those those 225 00:10:42.879 --> 00:10:46.440 habits that are always become second nature to you, like 226 00:10:46.480 --> 00:10:48.639 brushing your teeth in the morning or putting on your 227 00:10:48.679 --> 00:10:50.559 socks or some people hate socks, but let's just use 228 00:10:50.559 --> 00:10:53.000 that as an example. The people who are building those 229 00:10:53.080 --> 00:10:56.799 lasting habits, they're not usually the people that expect life 230 00:10:56.879 --> 00:10:59.000 to be perfect all the time. And in earlier podcasts 231 00:10:59.000 --> 00:11:03.480 this week, I also talked about like consistency is having 232 00:11:03.799 --> 00:11:06.519 a plan but also rolling with the punches. It's not 233 00:11:06.960 --> 00:11:10.759 having five days a week Monday to Friday of your workout. 234 00:11:10.960 --> 00:11:12.720 And if you don't have that, you're not consistent. That's 235 00:11:12.759 --> 00:11:15.919 not how consistency works. It's when you keep going back 236 00:11:15.960 --> 00:11:19.000 to the thing when you can and when you're able. 237 00:11:19.399 --> 00:11:21.279 That's how you just like you simply just keep on 238 00:11:21.440 --> 00:11:23.879 ongoing because it's part of your routine. It's not like, 239 00:11:23.960 --> 00:11:25.480 oh I ran out of toothpaste today, so I'm never 240 00:11:25.480 --> 00:11:28.320 brushing my teeth ever again. Like there's implementing and having 241 00:11:28.519 --> 00:11:31.559 different things, so like you don't have to wait for 242 00:11:31.639 --> 00:11:36.240 September to do like a perfect routine, right, Like don't 243 00:11:36.240 --> 00:11:39.960 wait for September because you think that's when you'll have everything. 244 00:11:40.000 --> 00:11:41.440 Like this is my routine now, and it's going to 245 00:11:41.519 --> 00:11:44.360 be finally perfect because life will always be busy in 246 00:11:44.399 --> 00:11:46.240 one way or another. There's always going to be stress 247 00:11:46.320 --> 00:11:48.440 in one way or another. And also we're like, well, 248 00:11:48.440 --> 00:11:50.039 I just don't want to have any stress for this summer. 249 00:11:50.080 --> 00:11:52.279 I'm going to take it like like Bob Marley, like 250 00:11:53.279 --> 00:11:57.759 stress free, live life, enjoy life. But then sometimes when 251 00:11:57.759 --> 00:11:59.440 we get back to that, you're like, oh no, I 252 00:11:59.519 --> 00:12:01.759 enjoyed my life. Life a little bit too hard, So 253 00:12:01.799 --> 00:12:03.519 like take care of yourself in the middle of it. 254 00:12:03.759 --> 00:12:06.279 That way there is somewhat of a balance. Enjoy your summer, 255 00:12:06.360 --> 00:12:09.519 enjoy your life, take care of yourself and those like 256 00:12:09.600 --> 00:12:12.360 those habits that you build that become your second nature. 257 00:12:12.679 --> 00:12:14.799 Like it's like going to bed at a certain time. 258 00:12:14.840 --> 00:12:16.519 There's some days you're gonna go to bed a little 259 00:12:16.559 --> 00:12:18.879 bit earlier, sometimes a little bit later. It's what is 260 00:12:18.879 --> 00:12:22.159 it that you actually need and want that's gonna be 261 00:12:22.159 --> 00:12:24.320 good for your health in the long run. So take 262 00:12:24.360 --> 00:12:26.679 care of yourself amongst all the chaos and all of 263 00:12:26.720 --> 00:12:29.240 the fun, and that, to me is what builds those 264 00:12:29.279 --> 00:12:33.200 sustainable habits. Finish should make your life less stressful, not 265 00:12:33.240 --> 00:12:35.759 become another thing that's causing any more stress. We have 266 00:12:35.879 --> 00:12:38.120 enough stress in life. Finnish should be that thing that 267 00:12:38.200 --> 00:12:40.840 makes your life a little bit more pep in your 268 00:12:40.840 --> 00:12:43.399 step when you're done your workout at the end of 269 00:12:43.399 --> 00:12:46.360 the day. All right, this is short and sweet. See 270 00:12:46.360 --> 00:12:49.679 it tomorrow for another podcast episode. Again. If this resonates 271 00:12:49.720 --> 00:12:52.840 with you, please feel free to like, comment, share it 272 00:12:52.879 --> 00:12:55.120 with a friend. If you're listening to the podcast episode, 273 00:12:55.159 --> 00:12:56.519 it's so fun to hear when people come into the 274 00:12:56.559 --> 00:12:58.440 gym and say, oh, listen to the podcast episode. This 275 00:12:58.519 --> 00:13:00.320 is what I got from it. Like that to me 276 00:13:00.399 --> 00:13:02.240 is incredible. So if you ever want to give feedback, 277 00:13:02.240 --> 00:13:03.720 there's something you want to hear about it. If you 278 00:13:03.799 --> 00:13:06.159 want to be a guest on the show, please contact me. 279 00:13:06.200 --> 00:13:08.039 You know how to find me, Christina with a ch 280 00:13:08.320 --> 00:13:13.519 at the Transformation Station dot CA. You can call, text, message, email. 281 00:13:14.399 --> 00:13:17.279 The phone number is seven five three zero zero zero 282 00:13:17.360 --> 00:13:19.960 zero eight eight. Yes, I'm giving my phone number out 283 00:13:20.080 --> 00:13:23.240 on the podcast. I know you listen internationally, so if 284 00:13:23.279 --> 00:13:26.039 you also have something that you want to contribute or say, 285 00:13:26.080 --> 00:13:28.159 please do feel free to message me. Email is probably 286 00:13:28.159 --> 00:13:31.320 going to be better if you're international. The phone numbers 287 00:13:31.360 --> 00:13:33.200 on the website. All the information that you need to 288 00:13:33.200 --> 00:13:35.240 know is online until next time.