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Q: mysql insert into.. on duplicate key update - auto_increment issue I need to perform bulk INSERT IGNORE with ON DUPLICATE KEY UPDATE and I'm facing the following problem.
I perform 20 million updates daily on a table of around 20 million. Only a few dozen thousand new rows are added daily.
If I use innodb_autoinc_lock_mode = 0 I'm losing concurrent performance, but the ID increments only when rows are inserted.
If I use innodb_autoinc_lock_mode = 1 I gain concurrency, but the ID field increments by 20 million daily, and it would max out an INT in under 4 months.
I could use a BIGINT and I wouldn't run out of ID space even with updates, but this seems a bit hacky. Is this the preferable solution in my case?

redpajama_set_name: RedPajamaStackExchange


text:
import Ember from 'ember';

const {get, set, computed, observer} = Ember;

export default Ember.Helper.extend({
  content: computed('needle', 'haystack.[]', function() {
    let needle = get(this, 'needle');
    let haystack = get(this, 'haystack');
    return haystack.includes(needle);
  }).readOnly(),

  compute([haystack, needle]) {
    set(this, 'needle', needle);
    set(this, 'haystack', haystack);
    return get(this, 'content');
  },

  contentDidChange: observer('content', function() {
    this.recompute();
  })
});

redpajama_set_name: RedPajamaGithub


Joan holds seven industry certificates and designations, and her work has helped many of her clients receive award-winning scores in their food safety and compliance audits. She brings passion and fun into the learning process and makes seemingly complex problems simple.
At Quality Supply Chain we look at what programs you already have in place, determine gaps and assess risks before, aligning the best process to help you achieve excellence. Through a network of resources, we provide the best, cost-effective option to help you achieve your goal and earn top recognition with your customer in food safety and quality compliance.
We share our knowledge, show you what needs to be done and teach you how to do it!
" From the shop floor to board room it's the people that make all the difference."
As a speaker who is much in demand, Joan has presented at such conferences as the Food, Regulatory & Quality Summit in Toronto, Ontario, the Food and Drug Law Institute in Washington, DC, and the Label Packaging Industries of America in San Diego, CA; she also lectures frequently at Seneca College in Supply Chain Management - Global Logistics.


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/ROYALS
How Prince Harry and Prince William learned their dad has coronavirus
Clarence House announced that Prince Charles tested positive for COVID-19
March 25, 2020 - 14:49 UTC By Alexandra Hurtado
Like the rest of the world, Prince Harry and Prince William learned of their father's coronavirus diagnosis on Wednesday. According to HOLA! USA 's sister brand HELLO! , Prince Charles informed his sons of his tests results over the phone after testing positive. Clarence House announced the news on March 25 with a statement that read: "The Prince of Wales has tested positive for Coronavirus. He has been displaying mild symptoms but otherwise remains in good health and has been working from home throughout the last few days as usual."
The Prince of Wales told his sons of his diagnosis over the phone
Clarence House revealed that the Duchess of Cornwall had also been tested, but her results came back negative. "In accordance with Government and medical advice, the Prince and the Duchess are now self-isolating at home in Scotland. The tests were carried out by the NHS in Aberdeenshire where they met the criteria required for testing," the palace statement said. "It is not possible to ascertain from whom the Prince caught the virus owing to the high number of engagements he carried out in his public role during recent weeks."
Royal child tested for coronavirus
Charles attended a summit on March 10 with Prince Albert of Monaco, who tested positive for COVID-19
Prince George 's paternal grandfather is the first member of the British royal family to test positive for COVID-19. Prior to his diagnosis, Charles had been taking precautions like avoiding shaking hands at public engagements. Last week, it was revealed that Prince Albert of Monaco had tested positive for the coronavirus. The reigning monarch of the Principality of Monaco and the Prince of Wales had recently been in the same room at the WaterAid's Water and Climate summit on March 10 in London. Grace Kelly's son has since opened up about his diagnosis, telling People magazine , "Don't mess around with this. This virus is serious and the propagation is very serious. It can hit anyone of any age group at anytime."
Sign up to our newsletter to stay in touch with your cultura. Get the latest on your favorite celebrities, royals, and the best beauty, fashion, and lifestyle news delivered right to your inbox!
Queen Elizabeth and Prince Philip receive COVID-19 vaccines: breaking royal news
Is this where Kate Middleton and Prince William are spending the third lockdown with their kids?
Queen Elizabeth has canceled these royal events for 2021
Crown Princess Mary releases message as 2020 comes to a close: 'Each new year offers hope and promise'
Kate Middleton and Prince William's kids enjoy snow day in Norfolk
Pregnant Princess Eugenie's due date revealed
Prince Harry 'heartbroken' over royal family relationship
Does Prince Harry actually have a ponytail?

redpajama_set_name: RedPajamaCommonCrawl


board games are an integral part of the teaching process …, helping the children learn English, maths and a range of life skills.
Math helps with problem solving skill development. When kids play Monopoly, they could be facing a situation where they are behind the other players and they want to get ahead. The child can start reasoning if buying a piece of property would help him get ahead or should he take a different action? he'll need to count how far behind he is and how many steps forward he wants to be.
The ability to identify and name basic colors can be improved with board games.
"Board games are good for developing matching skills, where a child learns to match pieces that are of a kind. They're good for developing grouping skills. They're good for learning how to predict outcomes. What are the chances of this or that outcome? That's a valuable maths skill.
"When it comes to learning English, the children have to read and understand the rules of the games. As they play, they have to express their oral language because the games demand they communicate with the other players.
Board games have many benefits from motor coordination, social skills, to emotional regulation. It does not require expensive equipment and can be enjoyable for adults and kids.
Source: Teaching life skills using board games? It's child's play . . . – Features, Education – Independent.ie.
The primary cause of fine motor control problems is a lack or over abundance in muscle mass. A child having high muscle tone may make mistakes based on the over activation of muscles, resulting in activities being sloppy or even clumsy in nature. A child having low muscle tone is quite common; a child with low muscle tone may struggle to maintain even the smallest control of a pencil or even scissors. Small feats like finger movement may prove to be an extreme effort for a child with low muscle tone.
It can be said that genetic and environmental factors can lead to fine motor skill problems. While pregnant, a mother exposed to alcohol and drugs can be a big factor in the development of a baby. Alcohol can directly affect the neurons in the brain. If a baby is born premature the connection of the neurons in the brain may be disturbed. The more premature a baby is the risk for this problem rises. Disturbing the connection of neurons can lead to difficulties with attention span and/or self control in fine motor skill development. Even smoking has been known to have negative effects on motor skills.
Treatment with pediatric occupational therapist can greatly improve a child's fine motor skills with the right therapy geared to successful treatment of fine motor problems. The pediatric occupational therapist may try two approaches in the treatment of your child. The first is a relatively general approach dealing with the assessment of their sensory development. How a child moves and reacts to stimuli. Finding that underlying factor helps them form a second approach designed specifically for fine tuning the way they perform more complex tasks using fine motor skills. Teaching them how to accomplish and fine tune their skills can greatly improve motor function.
It is necessary for parents to take an active role in their child's treatment for the continuation of improvement outside of the pediatric occupational therapists office. For at home improvement of fine motor skills the occupational therapist may suggest activities like drawing (sample activity), coloring and paper cutting art involving cutting out paper chains and making paper snowflakes. Drawing can improve how neatly the child can draw lines and shapes, improving the overall appearance of letters and shapes all together; paired with coloring this helps the eyes determine where to stop by staying within the lines in shapes and forms. Tracking movement is one of the key factors in fine motor skills. There are also toys and games available that are geared for the improvement of fine motor skills.
Developing and improving fine motor skills can take a lot of time but with the proper guidance from a pediatric occupational therapist you can make all the difference in the way your child learns and perceives life in general. Children with fine motor skill problems can suffer greatly in school and even social situations. Therefore it is important to identify any fine motor control issues and begin an occupation therapy program to help them develop these skills as quickly as possible.
Fine motor skills are important to a child's development. Not having these skills can interfere with school and home activities. It is important to understand the difference between fine motor skills and gross motor skills. Fine motor skills are those skills that require smaller, more delicate movement; usually using the smaller motion with an emphasis on the coordination of those movements. Gross motor skills are those skills using the larger muscles in the body, those to run, jump and move about.
Concerns with a child's fine motor skills can be treated by a therapist with a strong focus in the area of pediatric occupational therapy. A child with fine motor problems may become easily frustrated in school when having to copy things from the blackboard or in art class because he or she may have problems either writing neatly, staying within the lines when coloring or cutting out shapes.
A child's motor planning and speed of movement can be greatly affected in cases of fine motor control development. Motor planning involves the visual detection of motion and errors in movements. For a child's movement to be effective things must be timed adequately and fine motor skills require a certain amount of attention and concentration as well. What is more important is the order in which certain movement is made to accomplish a task. Managing complex activity using the smaller muscle groups may be compromised when dealing with fine motor skill problems. School age children face more fine motor skill problems than most other age groups, making pediatric occupational therapy a very important step in the treatment of this problem.
Children with fine motor skill problems may present other behaviors as well. At times a child may have underlying issues that could be associated with fine motor skill problems. They may actually present problems with articulation of words and sounds due to the fact that fine motor control has to do with tongue movement as well; being the tongue is a smaller muscle. Fine motor control struggles can be due to sensory problems in the brain; the child may have an aversion to being touched and being introduced to new things. In these cases the child's ability to behave and control their fine motor skills may be hampered by the over stimulation of the senses, causing frustration and clumsiness.


Visualization is not just about showing data clearly or passing on tortuous, meticulous reporting. Visualization is about translating masses of data into goal or service-related knowledge blocks via easy to manage dashboards. Google's genius lay in the deceptively simple reduction of its infinitely complex algorithms and processes into a small, rectangular search bar. Relayr's visualization also follows the iceberg design model, where easy-to-read post-cloud and post-relayr middleware dashboards filter and then convey the essential information to the right people in the expected and desired forms.
The relayr edge, middleware and AI technologies feeds tailored, modular dashboards with real-time and historical data from the cloud. Critical buffers, pain points, bottlenecks or line performance and losses can then be graphically displayed in easy-to-read knowledge-bite visuals, providing the simplest access to operations data for machine manufacturers, operations staff, maintenance and management. Our machine learning allows for manual and automatic data tagging, as well as automatic identification of anomalies in machine-produced time series data. Via alerts, dashboards concretize and visualize abnormal occurrences and patterns and can also predict future failures with easy-to-read, percentage-based risk assessment results.
The modular design components and easy-use customization features, including a wide variety of widgets, allow relayr to tailor each dashboard to be business relevant for each partner on all of their projects. The modular system makes the dashboards easy to localize internationally. It goes without saying that relayr employs strong, industry-leading role-based authorization to keep systems secure.
Dashboard security and monitoring is not just important for safeguarding against would-be unauthorized users. Depending on the size of the transformation project, relayr's visualization systems come with device and user management modules which gives system administrators full control over users and their associated rights and devices. relayr's device and user dashboards give your administrators the ability to invite or remove users at any time or to create your own custom roles based on a specific set of permissions.
The relayr device management module simplifies the process surrounding any necessary firmware updates to devices. The dashboards give you full control over every firmware update including approvals and edits, which means you can schedule updates across the board whenever they are needed.
Our XaaS Dashboard can be easily tuned to create multiple tailored features to monitor or even manage fleets of deployed devices or machinery. Clear overviews give you the opportunity to choose between the micro or machine level and aggregate views of the system as a whole.
On the micro level, geo-location features make it possible to monitor individual machines or devices in a single area or across continents. Service desk functionality further enables monitoring crews to adjust or control discrete devices from remote locations. On a higher or aggregate level, the common statistics and displays enable the speedy identification of systemic problems or trends. Digital twin representation of connected assets at the aggregate view facilitates the rapid discovery of issues at a micro level.
The Smart Manufacturing Dashboard has multiple features especially developed to manage the effectiveness of machines or productions lines in factories or industrial complexes. Dashboard widgets include equipment effectiveness (OEE), line performance and pain point or loss monitoring tools. Intrinsic to optimization dashboards is the frontend visualization of predictive maintenance and bottleneck detection technologies, which are informed by relayr's in-house artificial intelligence systems that learn your production line's rhythms and quirks. Digital Twin visualizations can create alerts for factories where a particular line or machine needs immediate attention.


Chest and Shoulder Stretch - hold a towel behind you. Straighten your arms and slowly lift the towel towards the ceiling, without leaning forwards. Keep your abs tight and your chest up. Hold for 30 seconds, then release.
Quad Stretch - stand on your Left foot and bring the Right foot up behind you. Grasp your Right foot with your Right hand, and point your knee directly at the floor/ground. Tilt your hip forward slightly to get a deeper stretch. Hold for 30 seconds, then do the other side.
Grasp a golf club/broom handle in both hands and bring it to rest on the back of your shoulders. Stand tall, then lean slightly to the left, keeping your body in alignment and your abs tight. You should feel the stretch down your right side. Hold the stretch for 30 seconds, then repeat on the other side.
Sit or stand with your abs tight. Bring your right arm across your chest (parallel to the ground). Put your left hand just above your elbow and hug your right arm towards you, stretching your shoulder blade area on the right side of your back. Hold and repeat on the other side.
Partner Hamstring Stretch - only do this with a qualified partner.
Sit on the floor with your right leg stretched out in front of you an your left foot on the outside of your right leg. Sit up tall and bring your right arm to rest on the outside of your left knee. Turn your body and feel the stretch along your spine. Hold and repeat on the other side.
Raise your elbows to the height of your shoulders and stand between a door frame. Slowly continue to walk through the door frame until a stretch is felt in the front. Hold and repeat three times.


Sunlight is a natural disinfectant—the UV rays can kill off mold, mildew and even bacteria. So take advantage of the sun's power and get these things outside right now.
Over time, all kinds of disgusting stuff can build up in your mattress, including allergens like dust and dust mites and natural body oils. All this leaves your mattress dirty (and sometimes smelly).
So, once you've got a clear sunny day, grab the chance to give your mattress some TLC and air it out, outside. Begin by vacuuming it on both sides, then take it outside and lay it on a tarp or plastic sheet to avoid any dampness and dirt. Or, lean against a wall or fence. Mattresses are heavy and awkward to carry so get a buddy to help you wrestle it out of the house.
Keep an eye on your mattress while it's outdoors, especially if rodents are plentiful in your neighborhood.
Three or four hours in the sun is enough to allow your mattress to air thoroughly—six is even better. But, make sure you bring it in well before dusk so dampness doesn't seep in.
Put your mattress back on the bed upside down and the opposite way around so your mattress doesn't sag.
Did you discover bed bugs in your mattress? Here's how to get rid of them.
Here's how to deep clean your mattress.
Don't miss this ultimate bedding guide if you want a really good night's sleep.
This is why it's illegal to remove a mattress tag.
Cushions and pillows will also benefit from a good airing in the sun. Couch cushions get dirty and dusty, while pillows can even become stained from sweat and saliva. You can whiten stained bed pillows in the washing machine very easily. Here's how.
Remove pillow protectors and cushion covers and clean them according to the care label. It's a good idea to wash your pillows and cushions too before airing them outside. You probably should be washing your pillows way more often than you do! You can choose whether to tumble-dry them in a drier before airing, or let them dry outside. If you opt to dry naturally, be sure they're totally dry before returning them to your bed.
To air outside, take your pillows and cushions outside and hang them on a washing line with sturdy clothes pins, or lay them out flat in the sun (remembering to turn them over so that the sun and air gets to both sides). Be sure to bring them in before evening dampness sets in.
Did your outdoor furniture cushion come without ties? Here's how to add ties so your cushions stay put.
Whether your duvet is made from downy feathers or synthetic material, it can become a bit musty from being inside all winter. So a good airing outside will restore its freshness.
It's best to clean it first, either in your washing machine or by dry cleaning, depending on the care instructions. Many duvets (even feather versions) can be tumble dried, and adding a couple of tennis balls or wool dryer balls will plump the filling up nicely.
However, be careful when airing your duvet outside, because direct sunlight can dry out the filling and make your duvet lumpy and uncomfortable, so always air duvets in the shade.
You might want to change your winter duvet for a lightweight summer one, so check out our tips for storing seasonal bedding.
All those feet (and maybe muddy paws!) tramping over your rugs makes them another prime candidate for some outdoor airing. Vacuum your rugs on both sides to remove any loose dust and dirt, then roll them up and take them outside. It's a good idea to give them a hearty shake when you get there to remove any final detritus and if they still look a bit dirt-ridden, you can give them a good old-fashioned beating with a broom handle.
A standard clothesline isn't sturdy enough to hold heavy rugs, so string up a bungee cord between trees, spread your rugs out on a tarp or hang them over a deck or stair railing instead. And if possible, protect the patterned side from too much exposure to sunlight because it could fade the colors. Your rugs will benefit from a spell in the sun, but the outdoors is the perfect spot to shampoo your area rugs too.
It's not only furnishings that need some time outdoors. Your houseplants might be feeling a bit claustrophobic after a winter indoors too, so why not give them a treat and put them outside for some much needed fresh spring air?
Many houseplants can be put outside once the danger of frost is past. But remember to do this gradually, because sudden exposure colder temperatures can shock your precious plants. Open windows for a few days to let air in before putting houseplants outside. Or acclimate them gradually, beginning with one hour outside and gradually increasing the time over a few days. And, watch the weather forecast carefully so you can whisk them inside again if there's an unexpected frost or heavy rain.
Bright sunlight can also shock your plants, so place them in the shade at first, in a sheltered spot out of the wind so the leaves and soil don't dry out. You might need to adjust your feeding and watering routine once they're outside.
And watch out for outdoor pests and treat accordingly—especially before moving plants back inside.
If you're looking for good-tempered houseplants, these 10 varieties are very resilient!
And, here are 10 houseplants that are NOT toxic to your pets.
Elizabeth is an experienced freelance writer, specializing mainly in digital health & transformation, health & wellness, and education & learning. She's been published on ReadersDigest.com, Paysa.com, Clicnet, Huffington Post, Thrive Global, and The Good Men Project. She was also a regular contributor to Love Live Health and Daily Home Remedy. Elizabeth is a retired primary school principal and education consultant, with a continuing passion for education and learning.


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Driveshaft Delete: BMW X2 and X3 Drop Price with New Two-Wheel-Drive Variants
Clifford Atiyeh
Clifford Atiyeh, Chris Amos and the Manufacturer
There's no use paying for something you don't need on a new BMW, even if nobody "needs" a new BMW. To sweeten the deal on its latest crossovers, BMW is offering two-wheel-drive versions of its X2 and X3, a move that effectively lowers starting prices.
At their debut, both the X2 and X3 were available only in xDrive all-wheel-drive form. Now, the sDrive version—front-wheel drive on the Mini-platform-based X2, rear-wheel drive on the X3—is the base trim. The 2018 X2 sDrive28i starts at $37,395, which is $2000 less than the xDrive28i. (It also brings the X2 closer to the X1; it's now $2500 extra instead of $4500.)
The 2019 X3 sDrive30i is priced at $41,995, but won't be on sale for several more months. Compared to the 2018 xDrive30i, it's $1650 less expensive.
Pricey Pseudo-Coupe: 2018 BMW X2 xDrive28i Priced
2018 BMW X2: Bavaria's Zestier Subcompact SUV
BMW X3 Diesel on its Way to U.S., and Another That Ends with M
The EPA hasn't published fuel-economy ratings for these new variants, but we wouldn't expect more than a 1- or 2-mpg gain in both city and highway tests. But when the X3 diesel returns—likely in xDrive form—the gains will be more substantial.


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Campus sweat set
February 19, 2006 at 12:00 a.m.
WHITTIER – Sweat poured down Matthew Balzano's face as he lifted a 60-pound weight at an exercise class at Rio Hondo College.
Balzano recently signed up for the one-unit class offered at the college's LifeLong Fitness Center, paying just $26 for the entire spring semester.
"It seemed pretty cheap for this really nice gym with lots of equipment," said the 19-year-old Whittier man, toweling off after his workout. "It beats paying $100 a month to go to a normal gym."
But there is also a little-known bonus. Those who sign up for one of the center's classes not only get inexpensive workouts each semester – after four semesters, they get free, lifelong use of the facility.
That policy began last year, said Jodi Senk, the director of the fitness center.
Both students and non-students can enroll in PE 130 or Lifelong Fitness Laboratory, which are offered each semester for a $26 fee.
In PE 130, students immediately are assessed for risk factors and medical history to establish an individual fitness profile. They can then visit the fitness center Monday through Thursday and on Friday and Saturday mornings to use exercise equipment organized in an aerobic circuit.
On a recent Friday morning, a row of women ran on treadmills. Others pedaled furiously on stationary bicycles before stretching out and cooling down.
Mariana Martinez, who was doing the circuit workout for the first time, said she likes the inexpensive fee and easy access to the fitness center.
"In my free time between classes I can come here, and I plan to keep on coming," said the 20-year-old El Monte woman.
The fitness center opened in 1989 in the college's old women's gymnasium. Herbert Sussman, who was Rio Hondo's president at the time, said he never regretting authorizing the center's construction.
"The physical education faculty suggested it, and it seemed like a great idea at the time," said Sussman as he worked out in the center. "Now, it's this fabulous, big and inexpensive place to work out."
debbie.pfeiffer@sgvn.com


On a beautiful fall day what can be better then wearing a sheer flowing trench coat and colorful though casual pair of sneakers to stroll around town? Well you can hand me a Chai Latte to go and my day is just about perfect! I've been on the look out for a one of a kind black trench coat and when I spotted this sheer of a perfection, my heart was sold! What do guys you think?


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'Showgirls' Turns 20: How David Bowie, U2 & Madonna Are Linked to the Cult Camp Classic
Showgirls entered the world 20 years ago today (Sept. 22, 1995). The 'All About Eve'-esque tale of a stripper turned Las Vegas A-lister suffered an NC-17 rating, an onslaught of critical hatred, the…
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Elizabeth Berkley in "Showgirls." Murray Close/United Artists/Getty Images
Showgirls — starring Elizabeth Berkley (then best known for Saved By the Bell) and directed by Paul Verhoeven (then best known for directing RoboCop and Basic Instinct) — entered the world 20 years ago today on Sept. 22, 1995.
The All About Eve-esque tale of a stripper turned Las Vegas A-lister suffered an NC-17 rating, an onslaught of critical hatred, the wrath of moralists and poor box office returns (it would go on to make plenty on rentals, however). Frequently listed as a contender for Worst Film Ever in the first decade of its existence, the campy showbiz satire has gained a cult audience and some critical reappraisal in the last 10 years.
While you'd be hard pressed to call the film respected, Showgirls is no longer the cinematic punchline it once was. Second-generation viewers drawn to the film under the aegis of ironic appreciation found the movie to be more nuanced and self-aware than most people who saw it in theaters (but for the record, Roger Ebert — who didn't love the film — called it underrated in the face of frothing hatred back in the day).
In commemoration of 20 years of this sensationally strange film, we're rounding up five bizarre music facts about Showgirls you probably didn't know.
Madonna Was Considered for a Role
According to the 2005 book Casting Might-Have-Beens by Eila Mell, Madonna's name came up while casting for the part of Cristal Connors, the mentor/rival to lead character Nomi Malone (Berkley). The role eventually went to Gina Gershon (who is absolute perfection in the movie), but before that, Madonna's former music video co-star Debi Mazar reportedly auditioned for the part of Cristal Connors.
Showgirls Featured the First Appearance of a David Bowie Classic
While most of Bowie's beloved compositions hail from the first 20 years of his career, his '90s song "I'm Afraid of Americans" has grown in stature to become one of his best-loved latter day tracks. Before appearing on Earthling in 1997, Bowie released an early version on the Showgirls soundtrack with slightly altered lyrics.
Showgirls Premiered a U2 Remix
The nudity campfest that is Showgirls is an odd place to exclusively find a U2 song, but then again, Zooropa was an unusual U2 album. Two years after its release, Showgirls featured a remix of "Numb," the "Gimme Some More Dignity" mix. The special remix didn't make the movie's official soundtrack.
It Features the Only Song From a Curve Side Project
Scylla was a side project for British alt-rock/electronica act Curve. Its only release was "Helen's Face," which appeared on the Showgirls soundtrack. Explained Curve/Scylla singer Toni Halliday to Select magazine in 1996: "I met Paul Verhoeven and he was just so charismatic. He wowed me into this horrible film, selling it as some intellectual comment on the sex industry. I walked out after 45 minutes."
It Boasts the Vocal Talents of Pamela Anderson
Well, not THAT Pamela Anderson, but actress/singer Pamela Anderson lends her vocals to "Walk Into the Wind," an original song written for Showgirls by two musical heavyweights: Eurythmics' David A. Stewart and The Specials' Terry Hall. The track netted that year's Razzie for Worst Original Song.


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in fitness , weight loss by allan
Get fit in minutes a day with Dr. Denis Wilson and Allison Roberts
Dr. Denis Wilson believes he's locked the key to getting fit in just minutes a day with Fastercise. On episode 405 he and his daughter Allison Roberts discuss how we can signal our body to shed weight and get fit.
Allan: 01:08 Dr. Wilson, Alison, welcome to 40 plus fitness.
Dr. Wilson: 01:12 Thanks so much, Allan. It's great to be with you.
Allison: 01:15 Thank you.
Allan: 01:16 Now, the book we're going to talk about today is called The Power of Fastercise. And I thought, you know, sometimes people come up with these ideas of, you know, how we can get more done in less time and, and how we can, we can fit a workout into something. And a lot of times what it basically is is just kind of another regurgitation of the things that were already there. And they're not, you know, necessarily based on anything other than an author saying you can get fit really fast and I know how to do it here's a hit training program and there's their book. But this is very, very different because I mean you've actually based everything in your fastercizing book and this and yeah, all of that's been based on actual science, actual knowledge of hormones. Can you, can you kind of tell me a little about how you kind of stumbled across this, this concept?
Dr. Wilson: 02:06 So I've been working with people with slow metabolisms for about 30 years and I have seen over and over again where people are trying to lose weight and they still have trouble losing weight even though they're doing quote unquote everything that the experts tell them to do. And it's really frustrating because here's a person who's doing what their quote-unquote supposed to do and they're still not getting any results. And a lot of people will accuse them of not following the program correctly. You know, they don't want to be, take the blame for this person's poor results. So they blame the person's a lack of compliance. But anyway, I've seen these people struggle sometimes on 600 calories a day, sometimes on 1,012 hundred calories a day, and they're still not able to lose weight. So I went back to, I was trying to figure out a way to help these people and I've been trying to do that for a long time now, but there some research available now in the last 10 years that wasn't available 30 years ago.
And it's just fantastic because I call it, um, there's a lot of research done on, on hormones and signaling and messengers and, uh, so there's a lot of things talk in the literature, uh, known as signaling and chemical signals. And so I call Fastercise basically signaling exercise because it takes advantage of the signaling processes that already occur in the body. But if you understand these processes, which we haven't for many years and we're starting to understand it much better now, but if you understand those processes correctly, then you can send just the right signal at just the right time to make just the right difference to unlock the key to actually getting the results you're looking for.
Allan: 04:05 Yeah, I think that was part of what was fascinating about this is because, you know, I think most of us already know when the hormones are signaling to our body what to do. So, you know, um, testosterone is making us want to build some muscle and be more masculine. Uh, cortisol is a catabolic and actually wants to start breaking things down because we're in stress mode. But your approach is actually saying, well what are the, what are the things we can do ourselves that will cause that hormone to be in the right place at the right time.
Dr. Wilson: 04:36 Exactly.
Allan: 04:37 So as a, as a part of all this, I guess the base goal is, you know, we're, we're going to want to try to a loose fat you can gain muscle. And so as we, as we get into that, one of the concepts that you get into the book is this concept called the unfed state. And can you tell me a little bit about that and how that's going to affect our hormones?
Dr. Wilson: 05:00 Absolutely. And um, there's really, as opposed to the unfed state or non-fed state, there is the fed state. And so an easy way to conceptualize that is, it's like a charge. It's like a cell phone having two States. Number one, you can charge the cell phone and then it's in the charging state or you can unplug the cell phone and start using it. And then you, it's in the using state. And that's the way it is in the fed state. We're like charging up our energy stores and in the non-fed state we're using those energy stores. And so since the goal of weight loss or fat loss is to use up those stored energy reserves of fat, that's why the non-fed state is so critically important because that's the time that your body is uncharging or using up those to power your body.
Allan: 05:59 Okay. And so it's effectively, I mean, I guess in the book you kinda got into it from the perspective of says if we keep eating all the time and we stay in the fed state, we're kind of putting ourselves in one role of body, in one role of always charging. And we're never discharging or able to get rid of the energy that we have now stored.
Dr. Wilson: 06:25 Exactly. And it doesn't take a lot of food either. So if somebody is snacking just a little bit, let's say every couple of hours they have, even though their calories don't add up to a lot of calories in the day, if they're eating every three hours, that's enough eating just a little bit of food is enough to drive up your insulin levels or in other words puts you in the charging mode or the storage mode. And so when your insulin levels are up, you're not going to be burning stored fat and because insulin will shut that down immediately. So you do need to let those insulin levels come down. You need to be in the non-fed state so that you can encourage the burning of those fat stores.
Allan: 07:15 Now I think when, when people kind of go into, or they hear about intermittent fasting or maybe even longer extended fasting, so we're trying to get into an unfed state, although you know, they're like, well, I'm going to get hungry, but Fastercise is built and designed to help fight that hunger. Right?
Dr. Wilson: 07:33 That's right. And it takes advantage of the survival mechanisms that are normally built in the body and the body. There's two ways that the body has of surviving. One is to run off of the stored energy that you already have stored and I call that storage mode. And the other way of approaching it is foraged mode. In other words, going out and getting new food. So when a person eats, then the food that they eat, will stop, will fill their body with nutrients so that it stops their hunger and they go into storage mode. But the other option, the other way of doing it is by doing a special kind of exercise and to direct your body or to signal your body that you're actually going out and foraging for your food. And they actually go into obtain food. And when your body sees that you're in the business of obtaining more food, it stops, it mobilizes stored energy in your body. And that stored energy that floods into your system provides the energy you need to get more food and also to get rid of your hunger.
Allison: 08:49 So if I can just jump in here really quickly, just going along with what my dad was Dr. Wilson. It's amazing how when you tell your body, Hey, we're trying to get some food here. Yes, you're going without eating anything, but you have the ability to stay quote-unquote fed because you're not hungry. You feel quite satisfied. At least that's been my experience. And so it's not a chore. It's not challenging, honestly. It's invigorating and it's saves you a lot of time in the kitchen because you can spend your time doing other things.
Allan: 09:20 Okay. So Allison, yeah, take just a moment because you did this predominantly lose some baby weight. Um, you'd put on some weight when you had your baby and you took your father's program fast for size and you executed on it and was able to do that. Can you kind of talk us through that? How, how this would in a normal day or a normal approach that you went through as you were getting yourself Fastercised.
Allison: 09:45 Yeah, absolutely. Like you said, I, I gained some baby weight when I had my son Titus and I was probably sitting at about 35 pounds beyond where I wanted to be a thought. You know, I've got nothing to lose. Let's see how this goes. And so primarily my dad told me when you get hungry, push it off with shiver size, which is the shivering exercise for Fastercise. Push your hunger away with shivering, uh, once or twice before you eat and then after you eat, do around of tightening your muscles as hard as you can so your body knows how to develop the muscles. So which ones are most important on how is this going to help you? So I started a shivering before I was hungry and then I also incorporated a lower carb diet. You don't have to have a low carb diet with Fastercise.
Allison: 10:31 But I found that that worked well for me and I was able to lose about 30 pounds in three months, which completely blew my mind, especially considering that I was working a full time job, 40 hours a week. I was taking care of my baby, we had just moved across country and we were buying a house. So my life was kind of kind of all over the place and I really didn't have any hope of being able to lose the weight. Um, but you know, in the morning I woke up, I would shiver sized and then when I get hungry again I do it maybe once more. And then I would eat my lunch because usually I wouldn't be hungry until then. And then after ate my lunch I would do about you know, two minutes of tightening my muscles as hard as I could just going through each muscle group. And then I would wait until I got hungry again and the cycle repeat itself. So I did that about two or three times a day. And just those small changes, I was able to lose weight very quickly and then I ended up entering a bodybuilding competition eight months after delivery just with doing Fastercise.
Allan: 11:32 Wow. That's, that's pretty impressive. Now. So, just to kind of recap a little bit there, there are basically two variations or two things that you would incorporate as a part of Fastercise. One is the shiver size, which is effectively moving alternating muscles very quickly. And then the, the tighter size basically just as tight, tighter, tighter size is just basically where you, you, you contract the muscle in an isometric way to just really get an intense muscular burn. Right?
Allison: 12:02 Right.
Allan: 12:04 Okay, and it's, it's two minutes, or less typically. Right?
Allison: 12:09 Right. Yeah, so I clenched my muscles as hard as I can want like one muscle group at a time for about two or three seconds a piece. So clench my biceps as hard as I can and then move on until deltoids or whatever the case may be. It really doesn't take much time at all.
Allan: 12:25 Okay. Um, you know, Dr. Wilson I've, you know, obviously I'm in this space, I do a lot of reading and I really appreciate all the studies and the, and the links you had, uh, to, for me to go out and actually look at some of these studies because they were fascinating and I love this stuff, but I'd read a study not too, too long ago, uh, that, uh, said, you know, if you, if you walked after you ate, just go for a five, 10 minute walk. It keeps your blood sugar from going up. So I think there's, you know, there's some of that, but you know, most people will say, you know, if you want to lose weight, you got to do this, this cardio thing and you need to do it for at least 30 minutes and get your heart rate up to a certain point. Uh, but what's you're doing with this as just a very short but very intense period of time. Can you kind of compare and contrast them of why this, the shorter version is better then maybe the longer, slower cardio?
Dr. Wilson: 13:21 I think the human body is miraculous. And I think there's a lot of, a lot of things work really well for a lot of people, so I know that you know, it just depends on what you're wanting to do and what signals that you're sending the body. For example, if you think about a long walk, let's say a 45-minute walk, in a way you're, again, I'm going to go back, my point of view is that it's all about survival. You know, a lot of people talk about the balance between calories in and calories out and I talk about a survival balance between storage mode and forge mode. And I think, I think our bodies, from what I gather from reading, reading, studying, all the physiology and all the research and studies on this, if you kind of look at all of them and put them all together, to me, it leaves me with a feeling that all of these mechanisms are about survival.
And so and I like to call one, one mode of survival as storage mode and the other is forge mode. And that has all to do, that has everything to do with us preserving enough or obtaining enough energy to function correctly. So if you think about the storage mode is going to be important if there's a famine in the land and if it's hard to obtain food. Or let's say you had to walk 45 minutes to find something to eat, let's say you had to, let's say you had to run four miles a day to cover enough territory to find something to eat. So in a way you're by doing that kind of exercise, you're almost sending your body the signal that food isn't that easy to come by. But on the other hand, if you can go outside and run around for a few minutes or run out, run around for a few seconds, or tighten your muscles and contract your muscles and climb up a tree just in a few seconds, you can obtain food, then that sends the signal that that food is plentiful and it's a lot easier to come by.
So, and that foraging is working for you. And so basically you're telling your body there's no reason to store fat. And if you, if you do something different, like, um, these, these long cardio exercises, in a way, you might actually be extending your body, there's a thing that happens when you do that kind of cardio exercise. You actually, instead of your appetite going away, you can actually build your appetite because your body, you, you build your appetite and your body says, Oh, well, you know, we need to conserve energy and we need to burn some muscle and we need to store some fat and so it can be counterproductive. I mean, it's great if you're gonna if you're, if you're training four or five K or if you're training for an ultra marathon, you know, then of course, that kind of training is fantastic. But if you're trying to lose fat and build muscle in just a few minutes a day, then a cause that, that's one of the huge advantages of the Fastercise is that it doesn't take all day. It doesn't, you don't have to go to the gym any, you know, if you're standing in line at the, at the grocery store, if you're driving, if you're in a meeting, uh, no matter where you are or what you're doing, you can do this.
Allan: 16:46 Yeah. I think if I started flexing muscles and posing in a meeting, um, I get a lot of weird looks, but, uh, you know, um, you know, and I think that's just one of this, I mean, from my practical experience, you know, I know that if I, if I do that, the basic hit training and by hit training, I mean really intense and actually really short because you can't, you just can't keep doing it. If it's really high intensity, high-intensity workout after that workout, I'm, I'm definitely not hungry for an hour or two. But when I was training for marathons, I would always put on weight because I was always hungry. And then of course, because I was training, I justified that I could eat what I wanted to eat. Uh, but almost invariably, every time I did the training for a marathon, I would start putting on weight.
Dr. Wilson: 17:31 Interesting. Yeah.
Allison: 17:33 I'm just, you know, you were commenting about flexing in a meeting. Just wanted to share that. I have done that multiple times, but trick is to clench your muscles in the position that you're already seated in so you can like clench your abs or maintaining eye contact with someone and they would have no idea that you're building your muscles.
Allan: 17:55 Yeah, yeah. I'm, I'm just thinking about, you know, bicep pose tricep, but now there's a concept in the book and I actually love this concept because I tell my clients this and I, and I've actually experienced it myself. Uh, but have you talked to the calorie in, calorie out folks? They're going to tell you that you have to cut and then you have to, you know, bulk. And then so you can build muscle, which is, you know, antibiotic to add the muscle, but you're probably going to add a little bit of fat when you do that. And then you can cut and you're probably gonna lose a little bit of muscle when you do that. But by going backwards and forwards on this, you can inch yourself up to more muscle. But in the book you propose that we can do both at the same time.
Dr. Wilson: 18:39 Yes. And I think, I think there's a lot of instances, I think a lot of people, well there are studies that show the results in a number of patients who go through different programs and they'll show that as a group they've lost this much fat and they've lost and they've gained this much muscle so they can, you can see that this happens as a group over let's say an eight week period of time they have lost fat and gained muscle at the same time. So that, so we know that can happen over a period of, of, of weeks or months. But I believe it can actually happen at the very same moment. Not just the same month, not to same week, not the same day and not the same hour, but at the same moment. That you can get your, because when you have, he things that stimulate muscle growth include concentration or availability of amino acids and, and energy.
So if you have, if you have stimulation or the exercise stimulation number one, and then you have amino acids number two, and you have energy number three, then then you can build muscle. And um, the interesting thing is that we have plenty of muscles stored in fat. And one thing that I think is fascinating is to give you an example is that a lot of times one of the things we use for quick energy is glycogen. And glycogen is a stored carbohydrate that's stored in the muscles and in the liver. And when our energy supply is low, typically that's a sign that our glycogen storage is low. But they found that people, uh, when you, and then when you burn up all your glycogen and then you have to rely more on fat. But they've, they've found in research that certain, um, long distance athletes, they will, they are able to replenish their glycogen stores even when they're on a low carbohydrate diet. So even though they're not eating carbohydrate and they're eating mostly fat and protein, they're still able to replenish their, their glycogen stores. And that's largely due to something called docgluconeogenesis where the body just, uh, uses raw materials, I guess to begin to remanufacture or recycle, recycle. It's, um, blood sugar back into glycogen for energy stores.
Allan: 21:12 And, and that's typically once they're fat-adapted cause it experience, it doesn't work that way when you first start a low carb diet at all. So once you do get to that point, yes, you have the energy that you need and your body actually gets really, really efficient at using fat. So, depending on the intensity of the work that you're doing, um, you, you have the stamina to continue to use body fat and your body's going to restore that glycogen even if you're not eating significant carbs.
Dr. Wilson: 21:42 So, yeah, exactly. And so in a way, this, you know, because of this mechanism, there's a way that you can get fat adapted or you can be breaking down your muscle. I mean, I'm sorry, breaking down your fat stores and losing fat, but at the same time providing enough energy as long as you have enough of amino acids available that not only can you rebuild your glycogen at a point like that, but you can also, you can also rebuild your muscles as well.
Allan: 22:13 Yeah, and I think one key point of this that, that I think's important is that this doesn't just, this doesn't mean that you, you're always eating protein to get those amino acids. In many cases your, your body through a tophi G can actually recycle cells and pull amino acids. We always have amino acids running through our system. Um, it's just a function of making sure that everything else is working the way it's supposed to. So our hormones and everything else is in line to allow us to build that muscle.
Dr. Wilson: 22:40 Right.
Allan: 22:41 Okay, cool. So Allison, um, you guys are developing an app for this. Can you, can you tell us a little bit about that?
Allison: 22:47 Yeah, so this app is available right now with Android and Apple and we just called it Fastercise. So it's easy to find. Uh, basically it tells you everything that you need to know to successfully accomplish your Fastercised program. So we have what we like to call the laws of Fastercise, which basically tells you exactly what you need to do every day. But then we also have lots of content to show you how to Fastercise, maintain a diet management. So lots of recipes and sparking inspiration for, for your foods. We also have a journal section and a social media and resources. So with this, we are pretty sure that you could do this on your own. But then we also have the availability to have personal one on one coaching, uh, with our staff. So you can get not only the help from the app, but then on top of that help from an actual person if you have more specific questions and would like a little bit more specialized attention.
Allan: 23:47 Yeah. I liked that you, you had the videos in there so they can, they can literally look and, because sometimes you're trying to visualize. I'll work with my clients and I'm like trying to explain an exercise to them and it's just, it's, it's sometimes it's very difficult for them to get the concept of exactly what you're doing. So I like that the videos are there, uh, the support, the journaling, all of that, um, and the meal plans and the recipes. I think you've put together a really, really cool app.
Allison: 24:12 Thank you. We, we, we'd like to think so. We hope everyone else does too.
Allan: 24:17 Cool. Now I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well, and I guess that we'll start with you, Allison.
Allison: 24:30 Yeah, so for me, I think my top three strategies are first, find a way to spark joy in your life every day. I think when you can give yourself something to look forward to, it just makes your whole outlook on life so much better. Um, my second recommendation is to be intention focused, not feeling focused. So if you have a goal, make sure that you make your actions line up with achieving that goal rather than own. You know, I'm tired right now. I don't want to do that. Make sure that, that your actions are fulfilling your goals. And then lastly, stay as close to what nature has provided or intended for us as possible. One of the things that I like most about Fastercise is it lets me tap into what my body does naturally and what the world around me has provided by eating natural foods and doing natural exercises. I think that, you know, nature and the earth have done a lot to help us through the thousands and thousands of years that humans I've been hearing. And I think that it knows what it's doing. So those are my top three.
Allan: 25:34 Cool. Dr. Wilson.
Dr. Wilson: 25:36 Thanks Allan. So my first strategy would be, uh, increasing the size and number of our mitochondria and what that the mitochondria are in ourselves. And that's basically the power plan of ourselves. And one thing we haven't talked about that I actually think is, is really huge. It touches on what you were saying about autophagy and rebuilding and refreshing, refreshing your body, uh, Fastercises is a simple way that people can refresh their fitness in just a few minutes a day. And one of the ways that we do that is by doing this kind of Fastercise, what we can do is we can use up energy faster than our mitochondria can produce it at least for a short time. And you mentioned with that high-intensity interval training exercise that you do is that you can only do that for a certain amount of time. You can't keep doing it. And the reason why we can't keep doing it is because our energy will, the reason why we can't keep doing it as that we use up ATP or energy faster than our mitochondria can, can produce it.
And that actually has a really great stimulatory effect because your body says, wow, he used up or she used up energy faster than we could make it today. So we're going to have to generate more power plants for tomorrow. And those power plants are fantastic because those are the ones that, that do refresh your body or do rebuild your body. When we sleep at night, all the chemical reactions that we build and refresh our body are using energy produced by the mitochondria. So to have to feel energetic during the day, to feel refreshed, to be rebuilding, to have your skin tightening up and for you be able to move and function and everything.
But mitochondria are, are really important for that. And this Fastercise is a fantastic way of doing it. And you know, that you've sent your body that signal quite strong is when you get winded enough from Fastercise that you have to take a deep breath if you actually can catch a deep breath that's your signal that you Fastercised enough for that day to expect tomorrow to be better. Uh, I totally agree with Allison as far as the next, my next recommendation as far as the natural foods go and natural foods and natural activities and to stay true to the design of our bodies or how they're built or the blueprint as it were. So it's so, it's so critical to try to just like, just like you want to drive a screw with the correct end of a screwdriver so you know, we want to use our bodies the way they are built to be used.
And if we go contrary to that, putting in there things that aren't found in nature and, uh, it's, it's not gonna work out as well. My third recommendation is to, uh, the adaptations that, that people go through, like whether it's diet or exercise or fitness program, when those work, as long as you're doing them. But it might take four to six weeks or more actually months and even years of training for your body, to build up all the adaptations and, and, and to develop all the, to develop all the benefits from the exercise you're doing. But when you stop that training, you can lose those adaptations or that, that progress if you will. You can lose that and as short as two weeks. So my recommendation isn't the diet and exercise that you can do that makes a difference.
It's the diet and exercise that you can keep doing. Cause you, you've mentioned like you're, you're looking for a strategy where someone can be healthy for life. So really what they need to do, I think what people need to do is they need to find a lifestyle that they can do for life, uh, health, promoting lifestyle that they can do for life. And, and I love Fastercise for that because it's simple time efficient and it can easily be done by pretty much anybody in the world. Even people who are disabled, people who are uh, elderly people who are obese, uh, just about anybody in any circumstance can, can get a lot of benefit from this approach.
Allan: 30:19 Well cool. I appreciate you sharing both of you sharing that. If someone wanted to get in touch with you, learn more about the book and the things that you're doing in the app, where would you like for me to send them?
Dr. Wilson: 30:31 So our book, uh, The Power of Fastercise is available in bookstores right now and it's also available on Amazon. Listeners can also get it direct from our publisher@chelseagreen.com and they can also go to our Fastercise website. It's fastercise.com
Allison: 30:52 Yeah. So I recommend going and checking out our website at fastercise.com. And you can order the book there. You could also go on Amazon and look up The Power of Fastercize and then you could also go to Chelsea green publishing to get the power of fast your size. If you'd like to download our app, it's available in both Apple and Android and just search Fastercize.
Dr. Wilson: 31:22 Allan, I just wanted to say one more thing about the app does that, what we had in mind when we designed the app was so that one person can tell another person so that one friend could tell another friend, Hey, just go and download the app and follow the instructions or all you have to do is download the app and follow what it says.
Allan: 31:47 Cool. You can go to 40plusfitnesspodcast.com/405 four zero five and I'll be sure to have the links there. So Dr. Wilson, Alison, thank you so much for being a part of 40+ Fitness.
Dr. Wilson: 31:59 Thank you so much for having us.
Allison: 32:01 Thank you. This was great.
The time saver's workout with John Little
in fitness , guest/interview by allan
Fit beyond fifty with Moira Berman
At the age of 35, Moira Berman decided to use weight lifting to change the way her body looked and felt. Despite the late start, she went on to compete in bodybuilding competitions and to work as a trainer. She is producing an online video summit called Fit Beyond Fifty set to release later this month.
Allan: 01:18 Moira, welcome to 40+ Fitness.
Moira: 01:21 Thank you so much, Allan. This is really exciting to be on your show.
Allan: 01:25 Thank you. And I was very proud when you invited me to be a part of your summit, the Fit Beyond Fifty. I really enjoyed our interview. And so I know, if, if you liked the podcast and you'd like today's showing that resonates with you, you're definitely going to like that conversation with Moira and me because it was a really good interview and, I really enjoyed it. So thank you for letting me be a part of the summit.
Moira: 01:48 Oh, sure. And I think the best part was maybe when you knocked over the mic.
Allan: 01:57 The summit is video. So you know, this is, this is an audio podcast, so you don't see me moving my arms around and you know, just doing all the things that I do while I'm articulating and talking. But yeah, had my computer propped up so I had good angle and better lighting in the house we have here in the jungle and boom, I knocked the computer over. It was, it was a moment.
Moira: 02:22 It was pretty good though.
Allan: 02:26 One of the things I like about your story that, and I really wanted to kind of get into is that like a lot of folks, you knew that eating well was, was something that you needed to do to kind of maintain your weight. So you would, you would go on a diet, lose a little bit of weight, put on a little bit of weight, and finally you kinda heard someone or resonated with you at least a little bit better. That maybe weightlifting resistance training was, it was something you needed to do.
Moira: 02:57 Yes, I had, I said being dieting, you know, you sort of do the yoyo. I was doing writing, I took exercise classes, but someone said to me, you know, if you used weights, if would change your body shape. And that was all I had to here, body shape will change. Okay, I'm in. So that's how I got started. But I didn't really know what I was doing. I had a friend show me how to use the weights and one of the small YMCA gyms that is now near us. And then when I got hooked on that cause it, it seems like fun. I was being, I was able to push a little bit more and more weight and I thought I was just really terrific. So I joined a gym and there weren't many, they weren't many gyms. There was, there were women gyms that were purely women and they had a few machines or some they aerobics and there were men's gyms.
Moira: 03:56 You know, this was going back a while, but one enterprising gym owner had opened up a women's gym above his men's gym because the men wouldn't let us work out with them, obviously. They were hardcore. So we had our own gym above there's, but we had access to the men who would show us things and, and they had some trainers who would show us. So that was really the start. And it absolutely did as I went forward because I was hooked, it did change the way my body looked, so I was really happy.
Allan: 04:34 Yeah, it is hard to explain to somebody that once you start lifting and you start getting stronger and you kind of get that rush of the pump of moving weight and feeling it, it, that it is something much like running, much like most other exercise programs, it's easy to get addicted to.
Moira: 04:56 It really is. And I was definitely, I was definitely addicted to it that I moved forward and got so involved that I did a contest. Luckily I was so naive. I had no idea what I was really doing or what I was in for that. I just followed the directions of some of the guys in the gym and just went for it, lost some weight. Put on a little bit of muscle and entered. I think that's probably the best way to do these things when you don't know too much.
Allan: 05:26 Yeah. Because there's, there's less opportunity for you to overthink it.
Moira: 05:31 That's right. Or get or find stumbling blocks because, you know, once you have a lot of information, then your mind starts telling you, Oh, but you can't do this. Oh, but you don't compare with the others or you know, Oh, but. But I just thought, I'm gonna get, you know, 90 seconds on stage. Wow. That's more than I'm gonna get for anything else. So yeah, I'm going for it.
Allan: 05:56 We did about something, and I, and I want to kind of get into this because this is one of the major objections. I'll, I'll have a conversation with a woman and invariably she'll tell me, well, you know, I don't want to get huge. I don't want to get bulky. If I lift weights, my legs are going to get just bigger and I don't need them to get bigger. I want them to get smaller. When you talk about changing body shape, you're not talking about turning into a man?
Moira: 06:20 Oh no, definitely. When I was talking about body shape, for me it was losing kind of what I thought was excess fat on my thighs, my legs, toning my arms, you know? That's what I thought about body changing. It was clear to me from an early age for some reason that women had a lot more trouble building muscle and this is borne out. We don't build muscle as readily as men. And when you do see, bulking of sorts, usually it's a little bit of muscle that's developing and women are still carrying the fat over the muscle. But once you lose that fat, you can, you get these long lean muscles. So it's hard to bulk up with a lot of muscle for women. And this you really go out and try, you know your genetics are right. You might get some help with some pharmaceuticals.
Allan: 07:19 That's where I wanted you to go with this because I think that's what they say, that there's two. I think there's two real huge misconceptions when they look in the magazines or they see one of these huge muscular girls that's a bodybuilder. There's two things that that woman's doing that you're not going to do. One is she's going to take steroids and a lot of times you can see it in their face because they're faced with structure changes. The other thing that you'll often see is, is the fact that they're in the gym six hours a day and sleeping the rest of the time. Because the sessional bodybuilders, that's, that's their job is to lift weights and exercise and get big. So they're in the gym. If they're not lifting, they're working on their posing. If they're not working on their posing, they're working on their tan, and they're trying to cut the body fat down to just is really unreasonable number that you can't sustain for a long period of time. And so they're doing these things that you just, you wouldn't do, you just wouldn't spend the time to do this because it's not your priority in your life. If you're looking to get healthy, you do need to do resistance training because you are losing muscle mass and you're losing bone density pretty much every day.
Moira: 08:31 Yes, that's right. And you know, I heard those same stories when I was, body building. You know, I was influencing friends or they were asking me and invariably the questions came about, aren't you worried about getting too big? And my answer was, I wish if I could, if I could get some more muscle, that would be absolutely wonderful because it does take, and I was already thirty-five, thirty-six. So I had age against me in terms of rarely getting a lot of muscle. So yet we don't as women, unless you get some outside assistance like pharmaceuticals as we said, you know, steroids and it's really important too. And what I found then was, okay, now I have being doing the body building. I'm not competing anymore, but I still need to maintain working out with weights. And then the motivation was because I realized that it was going to help keep my bones strong. Just keep my muscles from atrophying, my muscles strong, keep me healthy, I'm going to look more vibrant. And just the hormones that you release from lifting weights, especially if you work out, you know, reasonably hard, the hormones are going to release, they're going to just have a bearing on keeping you younger. That's definitely important
Allan: 10:03 Heavy lifting, and this as something, women do have testosterone, they don't have as much as men. That's why they can't get as muscular as men. Um, unless they, they use steroids then then anything's possible. But lifting heavy weights helps men and women release a little bit more testosterone and a little bit more testosterone is just kind of one of those chemicals in our bodies that just make us feel a lot better, look a lot better. And our muscle tone and quality of our movement is just better.
Moira: 10:34 That's right. And I, I learned recently that women actually produce more HGH, the growth hormone when they work out than men do. Men produce more testosterone but women produce more HGH, which is the hormone to keep us younger. So we've got an advantage when we workout. We may not get the testosterone, but we're gonna look younger.
Allan: 11:01 Now you said something and I, and I think this has changed quite a bit, but, um, I do want to talk about this cause I had lots of clients and lots of people I've talked to over the years and it's, you walk into the gym. And most gyms, you see the treadmills and then after the treadmills, then they have some of the machines and then after the machines over in that little corner over there and sometimes a whole section in the gym. Now you see all the free weights and yes, the big guys are back there lifting probably grunting and doing their thing. And there's now whole series is of chains and whatnot that are trying to get away from that so people feel less intimidated about the gym back, you know, 20, 30, 40 years ago, it was all guys in the gym for the most part. Then they started coming out with women's gyms and most of those were like you said, not so much designed for muscle building, resistance training, strength training, those types of things. But things have changed a lot. You know, the advent of CrossFit, other things, people, we're more used to having women come back into the freeway section and lift heavy. We're seeing it more and more so it's not as different or, you know, I guess unusual, as it was 30, 40, 50 years ago.
Moira: 12:20 That's so true. I think there's still an intimidation factor for someone going in for the first time, but it's not the same as it was. It isn't just because there are men there. I think it's because the thing, all these fit people, and as you said, CrossFit, that can be intimidating for anyone walking into that kind of place.
Allan: 12:44 Yeah, I agree. I think the, you know, but what I mean by this is, and this is the point, okay, yeah. You see this, this big hunky guy, you know, he's, he's lifting heavy weights. He's grunting, he's there with maybe two or three of his buddies. You know, they're doing their thing. And I can tell you straight away they're not interested in you. They're, they're happy you're there cause you're helping to support their gym. You know, their gym membership. If it was just the three of them paying for this gym, it'd be a lot more expensive. The fact that there's 200 people that have signed up for the gym means a gym membership is affordable for everybody, and they're not all having to buy their own equipment and they can come work out. They're happy to see you in the gym. They're happy to see you do things for your health. They're not staring you down. They're not watching you. And I'll tell you just from my experience, okay, the only time I notice anyone in the gym is when they're doing something that could hurt themselves.
Moira: 13:38 Yes.
Allan: 13:38 But I, I reserve and I stay back. Now I'm, I own a gym. So if I were to see someone doing something, I thought that hurt them, I'm going to step up and say something. But those individuals are there for a particular purpose. They didn't get big and strong by sitting around watching other people are playing on their phone. They come in the gym, they do their workout. Yes, they may have longer rest because they are lifting heavier weights, but they're not really there too to watch you. They're there to get their workout done and you're just as welcome to that equipment just as welcome to being in the gym as anyone.
Moira: 14:12 That's true. In fact, I was kind of hit, you know, going to hit there that we were intimidated at one time by seeing those men in the gym. I think, I think that most people are less intimidated, especially if you, if as you said, you just realize that they are only too happy that you are joining so that they don't have to pay the full cost of keeping a gym open. But I think that there are some of us just as people were intimidated going into a new situation. Yeah. I think for, for women in particular, if it is the time, I'd suggest that you go with a friend to a gym. And especially if you're going into one of the chains, they're immediately going to offer to show you around because they don't want you doing something. It might hurt yourself and they'll offer you one or two days, maybe have some free advice, free training just to get you going. And so that's really good. It is good too. If you are going into a gym for the first time to get a trainer, to get someone to show you how to use the equipment to find out what you should be doing for your body. You know, the kind of work that you do, Allan is just perfect because you actually analyze what the person needs and then give them a program. So anyone who got that advice from you would feel quite comfortable going into a gym
Allan: 15:45 And you've hit on something that's really important there. You know the gym thrives on, on people not hurting themselves for the millennial coming in there and continuing their membership, and for them to get stronger and show improvement. And they're going to probably, when you get in there, they're going to probably ask you if it's particularly, it's a big box, you know, franchise style gym. They're going to introduce you to their staff. They're going to introduce you to the gym. They're going to, you know, probably do some general assessment work with you and that may or may not be free, but they're going to make sure that you have a, an opportunity to start and access to support of a trainer to help you do that. Now, most gyms will also do this. They will have their personal trainers walking the floor when they're not training someone.
Allan: 16:34 And it's their job to help you if you have a question now that, yeah, not going to train you for free, but if you walk up and you say, look, I want to move from the barbell over here for the bench press or want to move away from this press machine and I want to do the same exercise with free weights, with the dumbbells. Could you show me how to do this properly? And they will be glad to do so. So if you feel uncomfortable, ask a trainer that's there, asked the person at the desk if someone can come show you how to do an exercise properly because it's, that's very, very important that you not hurt yourself. Particularly when we're over 40, over 50. Those injuries don't heal nearly as quickly as they did when we were in our twenties.
Moira: 17:21 That's right. You know, things have changed a little bit. Um, I worked in a gym at the time that I was training for, or sorry, after I had completed the competitions, the gym kind of offered me a free membership. If I would work in the gym, you know, a couple of days a week or a few hours a day. So I would, I would be one of those trainers. I would train people if we had a meeting set up or my job was to walk around the gym. I find it much less so today that they actually walk around helping people. They use the up back at their stations looking at, you know, who else is signing up. So that is a shame. I just have to mention now that isn't every gym, every, you know, all gyms are different, but no one should feel intimidated to go up and find a trainer or find one, you know, one of the staff and ask them to help you with something even if they're not walking the floor because that's what they are really there for. And they will, you're right there. They will be absolutely helpful once you ask them because they don't want anyone to be hurting themselves. So don't feel shy about walking up to someone who happens to be sitting at one of the desks and ask them for advice. Just show you how, how maybe there's a machine that you don't know that you haven't used before. Ask them to show you how it works.
Allan: 18:43 Yeah, it's, it's, it's just, it's funny, you know, because to me, the, that's part of the lifeblood of any gym is their willingness to help, help people without having to make an extra buck, you know, on the side. I actually, you know, with the gym now, one of the things that I've done at my gym is I actually will throw free weight lifting clinics for beginners. And I'm like, okay, come in on a Saturday, I'll come in for an hour, I'll show you how to use all the equipment in the gym absolutely free and you'll leave here with a workout program, the basic workout program to get you started. And so, you know, I did one of those and it went over pretty good. The people that came really enjoyed it. I'm going to host another one here soon at the gym. Gut I also do the online training.
Allan: 19:30 So you know, there are other options out there if the gym is not supporting you by, having the support there with people walking around or you know, you're able to afford to have personal training sessions because if you're having them all the time, which is actually really good for accountability, for doing the exercises properly and, and just, you know, somebody that is going to be there to kind of push you a little bit harder. If they're not doing that, you know, give me a call. I'll be glad to help you out.
Moira: 19:57 Yes, that's true. And I agree with you that having a train particularly when you starting out is absolutely worth the money because you want to learn how to do things properly. You want to get a program and you want that accountability. And then when you feel comfortable to workout on your own that you're motivated to go into the gym without having to, you know, show up for an appointment, then it's great. You've got your program and you can continue. I think I once wrote an article in a blog going back a while, so it's probably out of date was how to hire a trainer.
Allan: 20:35 I've actually done an episode on what to what, what to look for in a trainer. And when to fire a trainer (https://40plusfitnesspodcast.com/fire-personal-trainer/). A trainer should be listening more than they're talking. A trainer should be paying attention to what's going on with you? Um, you know, I have some clients, they're not always happy with what I tell them to do. Sometimes I'm actually asking them to do more and there's times I'm actually asking them to do less. And they don't always understand the do less part, but it's when I see a client can't handle the exercises they're doing or the form is just not right there. I'm not going to put load on them. And I think what a lot of people forget, it's like, well, I can lift more weight. And I'm like, not the way you're doing it. You're going to break and I don't want to break you. You and I have something very well in common. We both tore our rotator cuffs.
Moira: 21:25 Yes, we did. I think we we empathize with each other, but we didn't approach it the same.
Allan: 21:33 We approached it very differently. I went through the surgery and when the doctor got in there, he was like, this was a bad one. Uh, but I went through the surgery, went through the therapy and I'm in pretty good shape. All things considered. I lost a lot of strength as a result. I have a little divot in my shoulder as a result. But you know, I have full range of motion with my shoulder, and I'm able to do most of the things I was able to do just not quite as strong. But that was my path. You chose a different path.
Moira: 22:04 Yes. I think when I had, when I tore mine, I was a little older than you were when you tore yours. We won't go into detail, but the doctor I went to, you looked at me very, I thought very honestly, he spoke to me very honestly and he said that I had an 80% chance of recovery. And I know that you said that would have been a plus for you. For me, that was a minus. And I was very fortunate that I found a functional rehab trainer, online actually. He lives in Australia, but he did marvelous for me because he said to me, he looks at the MRI size and said, I can help you get your full strength back in a different way and not have this pain and not have the surgery. So it wasn't that if you decide to have the surgery, I'll help you recover.
Moira: 23:01 But he said, I would recommend that you don't. So I decided to trust him and I'm very pleased that I did because I do. I have full range of motion. I have a lot of the strength back. I won't say it's exactly the same as it was, but I just am using the muscles differently and using different muscles to compensate, and I don't even notice it anymore because I've trained my brain, I guess, to just do things in a different way. So yeah, we chose different paths. Both had success, which is, which just I think shows there's no one way, and I think whatever you believe is going to work for you is the thing that's going to work
Allan: 23:41 As long as you're willing to dedicate the time and the effort to do what's necessary. So the one thing we did have in common was I was in therapy, physical therapy. I had the surgery on Thursday, I was in physical therapy Monday. And you listened to your therapist and you did exactly as he instructed you to do and you built compensating muscles to allow you to move and do the things you needed to do. So we chose different paths for different reasons and different ways that we look at things. So I agree with you. There's a, you have to look at this and say, but the injury is not a give up. The injury is actually a flag for me, do more, but do it differently or do something different to, to fix this, to solve this, to work around this. But, so many people will injure themselves and decide, okay, this hurts. Therefore I'm going to stop.
Moira: 24:41 Exactly. It's so tempting to do that. I have to say that I have a functional trainer that regardless of what I say I've heard, he will give me an exercise to fix it so that I don't slow down. It's a, it doesn't mean I go, okay, I can't go running, you know. No, no, you can just use your leg this way. Not that way. You know, he said he does not believe in stopping for a second. And if you have someone that you trust like that, and if you're the kind of person, as you said, who is motivated to continue around, over or through what might be a challenge, then you definitely come out stronger and better on the other side.
Allan: 25:26 Yeah. I, I have a client and, um, he right now and he's, he's done so good. He works so hard and he's addicted to it, for lack of a better word. He's having issues with his elbow. So when we do any kind of pull movement, we have to be very careful, with his elbow. And he has now some arthritis in his shoulder. And so when we're doing push movements, particularly overhead, we to be very careful about those push movements and he's, you know, he's making some decisions on how he wants to deal or if he wants to deal with those medically, but there is pain involved. So we're, we're trying to modify the movements, we're trying to do all of those things that you said functionally allow him to do the things, because I told him it's basically tendonitis in the elbow.
Allan: 26:13 Rest is the primary prescription, but we've tried three weeks of rest and then the pain comes back. So it's like, you know, that this is something more than just what rest might do. He still wants to pull. So I'm like, okay, let's talk about where the pain starts, where it finishes, let's figure out ways to modify the work so that you're still able to build muscle and build strength, without putting yourself in a compromised or painful position. And he's working with me. We're diligently through that process. And it's, it is a process. And it's, it means he's actually had to work harder to get past this. And I'm so proud of him for doing it because a lot of folks would sit there and say, I don't like the pain and I'm quitting, but the pain is actually probably a signal that you need to change something and you probably need to work a little harder to make sure you're doing the right things.
Moira: 27:06 It's actually fascinating because usually we're working with clients who are putting up their own blocks, you know, missing a session, going off exercise for awhile, giving up. But you also have to be careful of clients who are the act the opposite who maybe want to push too hard, push through the pain. You have to slow them down just slightly,
Allan: 27:28 Just slightly. Yeah. Yeah. Because when he told me, I had to do a back workout. I'm like, okay, well let's talk about how you did it, what you felt, where were we, you know? And then we get into the actual exercises and I'm like, okay, let's change this exercise and do this this way. Let's change that exercise and do it that way, and then let me know, report back how that felt. And so each, each week we get on our calls and you know, where we're going through this stuff. And yeah, I've got other clients that if something goes wrong in their day, they're gonna, completely just miss a workout miss, scheduling a call with me. Something like that. And I'm like, no. So I have, I have both sides. You're right. I do have clients that, that required both and I understand both. I've been in that situation where, you know, you can't work out and you really want to, or you just, a time when you, you feel a lot of something going on or DOMS or something like that I really don't want to waddle into the gym today.
Moira: 28:27 That's right. I actually found that happening after I'd been competing, that I was kind of burned out. I would drive to the gym because it was habit, you know, the car just went there and I would sit outside and I remember there were one or two times when I never actually went in. I just thought, no, I'm going home. It was very strange. It was a very strange, I, that's why I remember it so clearly because I just couldn't get myself to go in. So I do understand people who do that.
Allan: 28:58 I've actually had that happen myself. I was working a very stressful job, at a very stressful point in time at that job. And I just like you did, I remember the alarm going off in the morning. This is back when I actually used alarm clocks and the alarm went off in the morning for me to go to the gym and I hit the alarm and I was thinking to myself, I am either going to the gym or I'm going to work because I can't do both.
Allan: 29:28 And it was just that understanding that, working out is a stressor. If you're already chronically stressed, sometimes the workout, you do better to spend that 40 minutes meditating or are soaking in an Epson Salt bath or something that's going to distress you, than actually getting in the gym and pushing yourself really hard. So yeah, I think there is an aspect where you do, you do listen to your body, uh, but, but, but don't let that body just to eventually talk you into, uh, well let's, let's drop by Dunkin Donuts and do those types of things. It's more of a conversation of saying, okay, I understand, you know, very stressful week. I'm fatigued, I'm not sleeping well. I would do better with an extra hour of sleep than I would by spending that hour in the gym and gave yourself that permission.
Moira: 30:25 Right, exactly. As long as it doesn't become the habit, it's a very good thing to do. I know you probably had this too. I have friends who will not miss a day. And I keep saying to them, you don't understand that rest is actually good for building muscle and rest is good for the rest of your workout. And you can miss a day. Their habit is to go in every single day and it's almost like an addiction.
Allan: 30:54 Yeah. I just tell him this, professional athletes have de-load periods. A bodybuilder will work hard for, eight weeks and then they'll take a de-load week where they don't lift. The other thing they are doing that a lot of us are not doing is most professional athletes will sleep for eight or nine hours every single night.
Allan: 31:23 And that's because they understand the value of recovery. So you need those de-load weeks. professional athletes that put like the football players. I can tell you as soon as they finish their football season, they take three or four weeks off and unless they need to go in for some form of surgery to rehabilitate for the next season, they just take an act like normal people for three weeks. And they don't go to the gym and they don't exercise and they don't train and then they let their body recover and with that recovery they go to the gym hungry because they didn't feed that desire, that work, you know, that, that, that thing for three weeks. And when they went back in the gym, it was, you know, they were ready to go. But you need that. You need that recovery time.
Moira: 32:09 Absolutely. I'm glad you mentioned that because we are, we are discussing here how to encourage people to get into the gym. But you also say everything in moderation, especially when you start out.
Allan: 32:21 Oh yeah. The way I like to put it, I put it in the book is what you need is you need gentle nudging your body, your body will change. You just have to give it these gentle nudges, the progression to make that happen.
Moira: 32:34 That sounds like a good description. Very good description. I like the gentle nudging. It sounds so much better than get in there and push.
Allan: 32:42 There's little bit pushing in there, too. You want to find that line and, and you know a lot of people you'll hear this term when we talk about resistance training of failure, pushing yourself to failure. You don't have to get to failure for your muscles to grow. You just need an adequate stimulus. Now failure is a is typically a good indication that you definitely have that stimulus. DOMS can be an indicator that you have affected that stimulus, but they should not be the objective. The objective should be where, you know, the muscle was worked, it was worked through the full range of motion and you can feel that you worked at, now you may wake up the next morning and feel just as capable of, go in and do that workout again. Most cases probably not. But as long as you're giving your body that stimulus and then you're giving it the food and the nutrition it needs and then you're giving it the rest, then you're giving full cycle for your body to grow and to get better.
Moira: 33:43 Yes. Exactly, that full cycle. And I like what you said about the sleep because when I, when I was seriously into it, during the competition, I would be in bed by nine o'clock every night getting up at five or six to go train. But I, nothing stopped me from going to bed and getting the full eight to ten hours sleep. I wouldn't, I won't say ten but definitely eight, eight or nine. I get out of that habit
Allan: 34:15 I'm in bed at eight 30 and nine o'clock almost every single night. I have not used an alarm clock in four years unless I have to catch an early morning flight and I'm just don't want to make sure that extra sleep cycle happen. I sleep until I know my body's gotten at least five sleep cycles, which is seven and a half hours. And occasionally my body will want a sixth one, which will put me up to about nine hours. But I just let my body sleep until I wake up and say, okay, I'm good to go. And where I am here in Panama's actually really nice because the days and the nights are relatively the same.
Moira: 34:50 Same, right.
Allan: 34:51 Gets dark around seven o'clock. So by 8:30 it's, it's been dark for a little while. I'm able to just go ahead and go to sleep very easily. And then it gets light around 5:30. So you know, right now pretty much it just the, just that Twilight morning stuff, you know, it's like can see it coming through the window. That's usually my spur to get up. And if I feel it, I do, if not, I'll, I'll go back to sleep and sleep for about another hour and a half, a good sleep cycle. And then I'm up really good at seven o'clock so I know every morning I'm going to be up by seven o'clock for sure. And I plan to start my days usually at nine o'clock. So no problem. I have time to shower and do all the things I want to do, but I don't use alarm clocks and I try to keep my evening activities to a minimum.
Moira: 35:38 I think that's excellent. Um, I think I got into, you know, working full time in corporate field. I got into some bad habits of working late. It was almost expected really. You just had things you did at night. And so I'm slowly getting back into the longer sleep cycles and switching earlier nights and then earlier mornings.
Allan: 36:00 Yeah, I guess I just got, when I got towards the end of my corporate I was like, you know, I've worked my way up to this point. I deserve to rest when I want to rest. And so I would sit down, I'd pull up my phone and I would check email at about seven o'clock at night and after I checked that email at seven o'clock, I'd set my phone in the, in the living room and I'd grab the bedroom and go to sleep. I don't even have the cell phone in my bedroom and so I was out of sight, out of mind. I'd go to sleep when I woke up, like I said, 5:30 in the morning, I would go in there and check my work email because I figure if they stayed up till 11 o'clock working and they sent that email and went to bed, wake up in the morning, and my email response would be there and then I didn't have to be up at 12 o'clock to answer that email if I answer it at five o'clock in the morning. So, I had my own system.
Moira: 36:47 Good habits.
Allan: 36:47 Still stress was a big problem for me and it caused me some issues and so I've, I'm still working on that whole thing, but you know, just say, listen to your body and give it the rest of needs, push it a little bit. It'll grow and it'll get better. And then it just the patients and persistence of keeping at it,
Moira: 37:05 Definitely. It's a keeping at it. That's it. To be consistent. Yeah.
Moira: 37:10 I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well,
Moira: 37:19 And of course this would be personal. You know, everyone has a different approach. So yeah, here's what I thought about this for quite a while actually. And I decided one is to do something active every day, whether it's going to the gym, taking a long walk, going for a jog, taking a hike, but do something active every day.
Moira: 37:41 Have a morning routine. And I've really gotten into my morning routine, which includes the meditation, some deep breathing, perhaps a 10 minute yoga or some exercise just for 10 minutes or something to wake me up. And then some abs. I want always do some abs in the morning, just do it then. Okay. So that's my, my morning routine and that seems to be good for what I do. And I think whatever you choose to do your morning routine should be consistent because it sets you up for the day.
Moira: 38:18 And then the third thing would be to connect with friends as often as you can because that's really one of the things that gives us the internal hormone boost that keeps us happy, content and feeling connected
Allan: 38:34 I really liked those. Thank you for that. Moira, If someone wanted to learn more about you, learn more about the fit beyond 50 you haven't set up the website yet so I'm going to, I'm going to tell them the link actually summer [inaudible] break in and say, okay, you can go to 40plusfitnesspodcast.com/fit50. Again that's 40plusfitnesspodcast.com/fit50 and that's going to take you to the signup page for the Fit Beyond Fifty Summit. But Moira if there's any other address, is there anything else that you want them to know about? Feel free to let us know.
Moira: 39:10 No, I think that that's great. Signing up there is the best strategy because they could email you or me, but I'm having, I have a feeling they're just signing up. There is going to be the easiest. And the, the, the summit is going to air on the 28th of October. I have a variety of speakers including a special speaker, Allan Misner.
Allan: 39:40 Yeah. I don't know if you cut it out, you probably said you said you might be cutting it out. But yeah, I didn't knock over my computer while we were talking. So it was a very fun conversation. Much like this one was some way. Right. Thank you so much for being a part of 40+ Fitness.
Moira: 39:56 Thank you so much for having me as a guest. I really enjoyed the conversation.
You can learn more about the Fit Beyond Fifty summit at https://40plusfitnesspodcast.com/fbf.
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