I feel like this is a debate that we could have because I was in that camp a lot with not like, oh, using machines is for, you know, wimps or like only when you're injured. But I think this could be a separate episode where we talk about the our, our opinions, and we do talk about this a little...

I was laughing at this because earlier in the day, so we're doing this 30 gram per meal protein challenge in my Flex fam group coaching. And it's like a 21 day challenge of 30 grams per meal, breakfast, lunch, dinner and snacks, spaced out evenly throughout the day, whatever. And the challenge...

So that's where the mindfulness, the self awareness and auditing yourself, which we'll go through in a minute, is where the bulk of what it's the bulk of what you should be paying attention to. And on top of that, many, many people are doing something, right, they're following some type of...

Okay, question, we got it. So hi. Hi, exclamation point. It says how I'm really looking forward to listening to this podcast, a few subjects that I would like to hear more on. And we can maybe talk about these in future episodes as well, because there's a few here and I didn't read this before...

It says upping carbs for muscle growth, how many? And examples of good options, please and thank you one thing I'll say with that, I mean, there's so many I can answer this question so much detail. And so can you, we can go into like, how many carbs you eating, how to structure carbs that the...

My first kind of inclination is to start, you know, talking about the amount of fluctuations I think what she said, from an evolutionary standpoint, it's an even like, what how I think about kind of like how I go through throughout the year, depending on specific goals. But I think it's...

From what I've seen, in just things that I've done in the past, for myself and with working with, you know, lots of other women, one of the things that really resonated with me was kind of the expectations that you have not matching the actions or behaviors that you are doing. And this is...

I actually did have a lot of programs I still do have programs that are kind of self paced programs, both nutrition more keto related stuff for people who are wanting to get into that then I also have more self like do yourself programs from an exercise standpoint too. But the main programs...