Ep. 71 From Having MS to Becoming A Weightlifting Champion with Kim Rahir

[00:00:06] [SPEAKER_01]: I'm Michele Simms and this is The Beauty in the Mess.

[00:00:09] [SPEAKER_01]: A community where people who crave a shift in mindset, personal growth and connection to

[00:00:14] [SPEAKER_01]: like-minded people come together to start rewriting their stories.

[00:00:18] [SPEAKER_01]: During gaging, honest and insightful conversations, this show will help you embrace the

[00:00:22] [SPEAKER_01]: mess to recognize the meanings and the lessons that holds and discover its hidden treasures

[00:00:27] [SPEAKER_01]: to help you start making a mindset shift.

[00:00:30] [SPEAKER_01]: Let's listen, learn and reclaim what we were meant to be.

[00:00:33] [SPEAKER_01]: Hi, friends. Welcome to The Beauty in the Mess.

[00:00:36] [SPEAKER_01]: For this episode, I'm happy to welcome Kim Rahir to the show.

[00:00:40] [SPEAKER_01]: Kim is a health coach for Middle Age women. She shares her compelling backstory.

[00:00:46] [SPEAKER_01]: She is a former journalist. She opens up about her global travels, her battle with severe autoimmune disease,

[00:00:52] [SPEAKER_01]: leading to a multiple sclerosis diagnosis and her transformative journey to reclaiming her life through strength training.

[00:00:59] [SPEAKER_01]: She discusses the physical and mental benefits of weight lifting, the challenges of living with

[00:01:04] [SPEAKER_01]: the mess and how she became a European weightlifting champion.

[00:01:09] [SPEAKER_01]: Kim also offers insightful advice on small daily habits, the importance of proper nutrition

[00:01:15] [SPEAKER_01]: and the empowering nature of physical strength for women, encouraging everyone to take

[00:01:20] [SPEAKER_01]: the first step towards a healthier life today.

[00:01:22] [SPEAKER_01]: Kim is a 60-year-old mother of three who has diagnosed with MS 10 years ago and decided to ignore

[00:01:29] [SPEAKER_01]: her doctor's advice and muscle her way back to a happy life.

[00:01:33] [SPEAKER_01]: Last year she became European champion and masters weightlifting in her age and weight category.

[00:01:39] [SPEAKER_01]: Her journey inspired her to leave her career in journalism in her 50s and become a health coach for Middle Age women

[00:01:45] [SPEAKER_01]: with a big focus on reactivating and rebuilding muscle.

[00:01:49] [SPEAKER_01]: Today she helps women tap into their abundant source of vitality and it works by reactivating

[00:01:55] [SPEAKER_01]: and maintaining muscle and eating to nourish and flourish.

[00:01:59] [SPEAKER_01]: So without further ado, let's dive right into today's conversation.

[00:02:04] [SPEAKER_01]: Hi Kim, welcome to the Beauty and the Mass. I'm so glad to have you here today.

[00:02:08] [SPEAKER_01]: Hi, I'm Michelle. Thanks for having me.

[00:02:10] [SPEAKER_01]: Absolutely.

[00:02:11] [SPEAKER_01]: Now, I know you're a health coach for Middle Age women but before we get into that in depth into that,

[00:02:17] [SPEAKER_01]: could you give us some of your backstory like what led you down the path of becoming a health coach?

[00:02:24] [SPEAKER_00]: Yes, absolutely. I used to be a journalist actually and my husband and I we traveled around the world

[00:02:30] [SPEAKER_00]: like moving every four years, changing countries and we altered three kids and we dragged them across the globe with us.

[00:02:39] [SPEAKER_00]: Which was fun. I always used to work because of freelancer and my husband would head to the assignment

[00:02:44] [SPEAKER_00]: so I was following him and starting from scratch all the time.

[00:02:47] [SPEAKER_00]: And then one day we moved to Germany and I had a full-time job too.

[00:02:52] [SPEAKER_00]: I had employment and I was so happy. I thought I had made it a great career and a family children, everything so nice

[00:03:01] [SPEAKER_00]: and something that I always wanted to prove because I was brought up with this idea and conservative Germany

[00:03:06] [SPEAKER_00]: you can have either a family or a child but both not going to work.

[00:03:10] [SPEAKER_00]: Or you won't be happy or a good woman. So I thought I had it all and literally from one day to the next

[00:03:17] [SPEAKER_00]: I was struck down. I was started by me seeing double when to the doctors. They rushed me the hospital, lots and lots of tests

[00:03:26] [SPEAKER_00]: I had to stay in hospital for six weeks over the first three weeks. I lost all sensitivity in my legs. They were totally paralyzed

[00:03:34] [SPEAKER_00]: I couldn't wiggle the toe and they weren't sure what it was. I mean they thought it was something autoimmune

[00:03:41] [SPEAKER_00]: but because I had various symptoms and they have like their definition boxes and my symptoms came from one box

[00:03:47] [SPEAKER_00]: and then from the other box like the eyes that was weird, the legs were different.

[00:03:52] [SPEAKER_00]: So they took a long time and I was out of hospital by the time they sort of made up their mind where it was that I had

[00:03:59] [SPEAKER_00]: There was a first autoimmune episode that I lived through when it was supposed to be a one-off called a Guillain Barri

[00:04:07] [SPEAKER_00]: So where your immune system reacts violently to a virus and overshoots and attacks that your body's own cells

[00:04:15] [SPEAKER_00]: I came home just before Christmas. I was in the wheelchair because my legs were getting better very slowly

[00:04:21] [SPEAKER_00]: but I still couldn't walk then I walked with crutches and I walked a little bit further every day and took me about six months

[00:04:28] [SPEAKER_00]: to be sort of walking normally again and I got some treatment too

[00:04:33] [SPEAKER_00]: and after a year I was told that I had a clean little health that this one-off thing was gone and that I was fine

[00:04:42] [SPEAKER_00]: and then we moved again new country and after a few months there I felt my left hand going numb

[00:04:48] [SPEAKER_00]: and I knew that was trouble because with all these neurological afflictions you always feel things that you shouldn't be feeling

[00:04:57] [SPEAKER_00]: and that's how you know and it's so weird and they're like really weird sensation

[00:05:02] [SPEAKER_00]: more tests and then I was told that if this kind of thing happened again, I was going to be declared an MS patient

[00:05:10] [SPEAKER_00]: because this time it was not like this one-off that I had before but it was an attack on the white matter in my nerves

[00:05:20] [SPEAKER_00]: and that's MS if it happens more than what? That was a dark time for me. I mean already the six weeks in hospital were very hard and scary

[00:05:31] [SPEAKER_00]: but then when you get out of that and you told you fine now it's all good and then boom you get struck down again

[00:05:39] [SPEAKER_00]: that was a hard time and I felt it was a door that opened in my soul

[00:05:44] [SPEAKER_00]: and behind the door was only darkness and I needed to keep that door shut

[00:05:48] [SPEAKER_00]: and I was hoping for a year that I wouldn't have a second relapse so I wouldn't be officially declared an MS patient

[00:05:53] [SPEAKER_00]: but I did and it came back it was very mild but I noticed it and it was an exercise yoga thing on the floor

[00:06:01] [SPEAKER_00]: and felt tingling in my back and then got treatment right away and then the doctor told me,

[00:06:08] [SPEAKER_00]: yeah this is MS you have to get lifelong treatment which was he was going like yes lifelong treatment

[00:06:16] [SPEAKER_00]: this is what I'm describing. Wait a minute can we talk about this?

[00:06:21] [SPEAKER_00]: because life long treatment is so scary did give away your power and there's nothing you can then know about your body

[00:06:28] [SPEAKER_00]: because if you're doing fine and you don't have any relapses you never know is it because of the treatment or is it because I'm getting better

[00:06:36] [SPEAKER_00]: and I would have loved a chance to know that I was getting better or do something

[00:06:41] [SPEAKER_00]: and I thought with the doctor for an hour he was not used to people asking so many questions but I just needed to know everything

[00:06:48] [SPEAKER_00]: then I had to give in and I started injecting myself three times a week

[00:06:55] [SPEAKER_00]: and I had asked the doctor about exercising and he was very not committed to it

[00:07:00] [SPEAKER_00]: maybe but you want to be careful I didn't really know what he wanted to tell me

[00:07:06] [SPEAKER_00]: he didn't say no he didn't say yes and I find I found that a little bit disappointing but I think he

[00:07:13] [SPEAKER_00]: maybe he was out of his depth or something he didn't want to tell me go ahead

[00:07:17] [SPEAKER_00]: and he didn't want to tell me no either I had an appointment with a nurse who showed me how to inject myself

[00:07:23] [SPEAKER_00]: but she said oh exercises great for MS it helps you get fatigue resistant

[00:07:28] [SPEAKER_00]: and MS comes with patients struggle a lot with fatigue and with you train your body gets fatigued

[00:07:35] [SPEAKER_00]: and it learns to come back stronger and that's a good thing

[00:07:39] [SPEAKER_00]: and that's when I decided that I was going to become physically strong

[00:07:43] [SPEAKER_00]: I got myself a nice book one of the first books that said women should lift heavy

[00:07:50] [SPEAKER_00]: and I started training with that because I was okay actually my legs that have been paralyzed two years before

[00:07:57] [SPEAKER_00]: they worked fine I mean they were not particularly strong and they needed to get stronger

[00:08:01] [SPEAKER_00]: but I could walk all right I have I still have to this day my left hand is numb

[00:08:06] [SPEAKER_00]: can't if I go for my lipstick in my hand bag with my left hand I might come up with my car keys

[00:08:12] [SPEAKER_00]: because I don't really have good sensitivity there because of lesions from the first relapse that I had

[00:08:19] [SPEAKER_00]: but I decided I would want to be physically strong and I think that this is something to do also

[00:08:25] [SPEAKER_00]: with my experience in the hospital when you're so powerless can't walk

[00:08:30] [SPEAKER_00]: you have absolutely no say over anything in your day

[00:08:35] [SPEAKER_00]: not when you have your first cup of coffee not when you go to the toilet not when you have a shower

[00:08:40] [SPEAKER_00]: not even when the light is turned on or off in your room where you sleep you can't do anything

[00:08:44] [SPEAKER_00]: so I really wanted my strength my physical strength back to feel empowered

[00:08:51] [SPEAKER_00]: and I started training and I got stronger and stronger and everything got better my whole outlook on life

[00:08:59] [SPEAKER_00]: my mental health my energy levels everything got better every time that I went for a check up with the new

[00:09:05] [SPEAKER_00]: neurologist they say wow you're doing really well and I also had reflexes that had gone during my illness

[00:09:14] [SPEAKER_00]: when doctors had told me all those are never gonna come back they all came back so I was getting better

[00:09:20] [SPEAKER_00]: and we moved again found a new neurologist and he prescribed the same treatment but when after three years

[00:09:27] [SPEAKER_00]: I asked him if I could suspend for a few weeks in order to go on a camping trip he said

[00:09:34] [SPEAKER_00]: if you're doing so well if you want to stop it all together I'm going to support you

[00:09:39] [SPEAKER_00]: we were just totally outside the box not by the book

[00:09:43] [SPEAKER_00]: I don't think many doctors do that and I was so grateful and I said hell yes

[00:09:49] [SPEAKER_00]: that's it for that and that's six and a half years ago without treatment and without any relapse

[00:09:55] [SPEAKER_00]: ever since when I'm on wood and I think I'm not pretending that you can cure MS with strength training

[00:10:04] [SPEAKER_00]: but I'm convinced that the fact that I got myself physically strong has contributed in a big way

[00:10:10] [SPEAKER_00]: to me getting my life back and I just thought I was onto something and it's so empowering

[00:10:16] [SPEAKER_00]: to train physically it has great effects on all kinds of health and I just wanted to spread that message

[00:10:25] [SPEAKER_00]: and I dropped journalism took all kinds of classes and certifications and decided that I was going to help

[00:10:33] [SPEAKER_00]: women become strong and also filled a new life of strength and health and happiness with that

[00:10:41] [SPEAKER_01]: that's wonderful really is my question my one of my first questions is I know a lot of us get

[00:10:48] [SPEAKER_01]: bad diagnosis or ones that we wish we hadn't gotten right and their initial reaction can be

[00:10:54] [SPEAKER_01]: I'm changing everything I'm going to die I'm going to exercise I'm going to but then over time

[00:10:59] [SPEAKER_01]: I don't know if it's the shock wears off or what happens exactly but a lot of people start losing

[00:11:06] [SPEAKER_01]: the same right they start losing motivation even if things are getting better so how did you maintain your motivation

[00:11:13] [SPEAKER_00]: what has kept you going all these years the one thing that I really believe in is small habits

[00:11:21] [SPEAKER_00]: that you accumulate over time and that becomes sort of second nature and you know when I describe

[00:11:28] [SPEAKER_00]: my mental emotional state at the time this fear that I had the starkness that was sort of looming inside my soul

[00:11:37] [SPEAKER_00]: I took myself out of the big picture I didn't want to look to far ahead with MS you never know where you go you have no idea

[00:11:46] [SPEAKER_00]: you could become blind or be in a wheelchair or maybe have nothing at all so I didn't want to go there in my mind

[00:11:55] [SPEAKER_00]: I wanted to just stick to today and do what I can do that day and then do it

[00:12:02] [SPEAKER_00]: and when you just focus on your next step and then you take that next step that gives you momentum

[00:12:10] [SPEAKER_00]: that gives you positive reinforcement shows you that you can do it and what you're describing

[00:12:17] [SPEAKER_00]: I think it's actually totally human they're incredible statistics mind-blown statistics of people who are very

[00:12:26] [SPEAKER_00]: lacks and not consistent with life saving treatment for themselves they're not taking their medication

[00:12:32] [SPEAKER_00]: things like that they just forget they will do it and they will never skip a day of medication for their pet

[00:12:40] [SPEAKER_00]: or whatever it is they will always look after other beings with more consistent in and after themselves

[00:12:48] [SPEAKER_00]: and I think this big overhaul that you describe that you get a diagnosis you get a wake up call

[00:12:55] [SPEAKER_00]: and you want to change everything I think it's actually counterproductive

[00:12:59] [SPEAKER_00]: I just decided to do one step at a time take every day just that day not telling myself oh my god I'm going to have to train

[00:13:08] [SPEAKER_00]: from the rest of my life I'm just going to train today and at some point it really becomes

[00:13:14] [SPEAKER_00]: off-or-mating and second nature and you don't even think about it anymore you just do it

[00:13:20] [SPEAKER_00]: and when you see the results and how it makes you feel then your motivation becomes intrinsic

[00:13:26] [SPEAKER_00]: and you just enjoy doing it because it's just something that's helping you and it becomes

[00:13:32] [SPEAKER_00]: pleasurable actually

[00:13:35] [SPEAKER_01]: I know a common symptom as fatigue did you have to fight fatigue during this strength training

[00:13:40] [SPEAKER_01]: or did the medicine help? I don't know enough about it to know

[00:13:44] [SPEAKER_00]: Yeah no no the medicine actually was more of a problem because it gives you

[00:13:50] [SPEAKER_00]: it depends everyone reacts differently it gave me flu like symptoms which is pretty well known

[00:13:55] [SPEAKER_00]: which means every day I that I injected myself I had headache and heavy limbs

[00:14:01] [SPEAKER_00]: and fact this feeling that you get just before a flu when you just feel so tired and it

[00:14:06] [SPEAKER_00]: low and that was from the treatment and I just took a ibuprofen on those days

[00:14:13] [SPEAKER_00]: I because I didn't want to get into that mindset of a sick person I wanted to live my life

[00:14:22] [SPEAKER_00]: and live that very day just like I said live in the present make today work

[00:14:27] [SPEAKER_00]: and if I have to take it over the counter drug for that that's what I'm going to do

[00:14:31] [SPEAKER_00]: because I don't want to sit at home feeling sorry for myself because I have a headache

[00:14:35] [SPEAKER_00]: or because it was not like oh I have a headache to damn when I take it easy

[00:14:39] [SPEAKER_00]: I knew I was going to have a headache every single day that I was going to inject myself

[00:14:42] [SPEAKER_00]: so I didn't want to live with that

[00:14:46] [SPEAKER_00]: and the training and that's something that I see with my clients every time

[00:14:51] [SPEAKER_00]: the training itself it energizes you it seems counter intuitive because you're exerting yourself

[00:14:59] [SPEAKER_00]: and you're working hard but it gives you energy back like two or threefold

[00:15:04] [SPEAKER_00]: and I think that's also what made me overcome any fatigue

[00:15:09] [SPEAKER_00]: sometimes that would have come from my condition I felt and it's like a few weeks

[00:15:15] [SPEAKER_00]: into starting that training you feel like you can move mountains

[00:15:19] [SPEAKER_01]: do you think this strength training is also what I hope your mindset changed

[00:15:23] [SPEAKER_01]: I mean I know they talk about how exercise causes you to release

[00:15:28] [SPEAKER_01]: and orphans are really some chemical that boost your mood as well

[00:15:33] [SPEAKER_01]: do you think that was part of it or just the fact that you were gaining your strength back?

[00:15:39] [SPEAKER_00]: No I actually think today with hindsight that the mental health benefits

[00:15:44] [SPEAKER_00]: were maybe the biggest factor in all this

[00:15:47] [SPEAKER_00]: it's not only in orphans and orphans, you know some kind of it's mostly a reaction

[00:15:52] [SPEAKER_00]: also to prolong cardio when you get into the zone

[00:15:56] [SPEAKER_00]: and you get that in the orphan kick which feels great

[00:16:00] [SPEAKER_00]: strength training has been proven by now time and time again

[00:16:05] [SPEAKER_00]: to improve mental health to reduce symptoms of anxiety, depression, overload, self-esteem

[00:16:12] [SPEAKER_00]: and the mechanism is not really clear they don't know exactly what causes

[00:16:19] [SPEAKER_00]: this decrease in mental health symptoms

[00:16:22] [SPEAKER_00]: but I'll take it I don't need to know the mechanism

[00:16:24] [SPEAKER_00]: I think there's something about I think that's been researched

[00:16:30] [SPEAKER_00]: because it's a two way street between your mind and your body

[00:16:34] [SPEAKER_00]: if you stand up straight for example if you stand taller

[00:16:39] [SPEAKER_00]: if you hold yourself with more confidence that will somehow go back into your brain

[00:16:45] [SPEAKER_00]: also and tell your brain

[00:16:49] [SPEAKER_00]: oh with strong so we're safe we're okay

[00:16:52] [SPEAKER_00]: it goes both ways and I think that does play a role

[00:16:55] [SPEAKER_00]: and then of course when you carry your groceries in all of a sudden

[00:16:58] [SPEAKER_00]: they weigh nothing or somebody hands you a box and you just take it easily

[00:17:03] [SPEAKER_00]: it makes you feel confident and you have this feeling that you can trust your body

[00:17:10] [SPEAKER_00]: you can trust your body to perform and to do the things that you wanted to do

[00:17:14] [SPEAKER_00]: and that feels really good

[00:17:15] [SPEAKER_01]: so does it take like heavy weight lifting or is it moderate

[00:17:19] [SPEAKER_01]: or what can allow you to have these changes what level of weight lifting

[00:17:24] [SPEAKER_00]: you just need to start to load your muscles

[00:17:27] [SPEAKER_00]: so if you're a total beginner for example or if you haven't trained in a while

[00:17:33] [SPEAKER_00]: or maybe you're a bit older you can totally train with your body weight

[00:17:38] [SPEAKER_00]: just your body weight you can create really challenging exercises and loads for your body

[00:17:43] [SPEAKER_00]: to become stronger

[00:17:44] [SPEAKER_00]: you want a protocol that favors strength

[00:17:48] [SPEAKER_00]: so you don't want cardio style movements where you do very light stuff for half an hour

[00:17:55] [SPEAKER_00]: so you need to be quite intentional and deliberate in your programming

[00:17:58] [SPEAKER_00]: but if you want to start your body weight is fine and you can get incredibly strong

[00:18:04] [SPEAKER_00]: I'd say for years just using your body weight

[00:18:07] [SPEAKER_00]: you can progress that you do not have and I think it's important especially for women

[00:18:12] [SPEAKER_00]: well listen you do not have to set foot in a gym if you hate that

[00:18:16] [SPEAKER_00]: that's not your place that way you're comfortable you can get strong and start training

[00:18:20] [SPEAKER_00]: at home with the weight of your body and have really great effects

[00:18:25] [SPEAKER_01]: by the weight of your body do you mean like resistance training?

[00:18:30] [SPEAKER_00]: just imagine a push up okay you're pushing the weight of your body against gravity

[00:18:37] [SPEAKER_00]: and there's loads of exercises that you can do like that you can do body weight squats

[00:18:41] [SPEAKER_00]: and if that's not hard enough you could go for one leg it squats or deeper squats

[00:18:48] [SPEAKER_00]: or things like that so you sort of move your body against gravity

[00:18:52] [SPEAKER_00]: and that's very functional too so that will help you in your everyday life

[00:18:57] [SPEAKER_00]: but if you want to maybe roll on the floor with your grandkids

[00:19:00] [SPEAKER_00]: or just get down on the floor and get back up things like that

[00:19:03] [SPEAKER_00]: move furniture like pushing pulling net for movements

[00:19:07] [SPEAKER_00]: that you can do with your body that's what you can practice at home

[00:19:11] [SPEAKER_01]: okay great I was curious because you mentioned that you lived in Germany

[00:19:15] [SPEAKER_01]: I believe when this first happened is that correct

[00:19:18] [SPEAKER_01]: because when I was researching it a little bit online

[00:19:21] [SPEAKER_01]: Germany was like the number one country in the world as far as MS cases

[00:19:27] [SPEAKER_01]: and I just wondered if you have I'm sure you've studied it and looked into it

[00:19:32] [SPEAKER_01]: but have they kind of figured out in any way

[00:19:36] [SPEAKER_01]: I know it's termed an autoimmune disease which I have a different autoimmune

[00:19:41] [SPEAKER_01]: but I was just wondering if they know what's causing this

[00:19:44] [SPEAKER_01]: because the United States where I met was like second

[00:19:47] [SPEAKER_01]: they're all women that I know that have MS

[00:19:50] [SPEAKER_00]: yeah they haven't figured it out

[00:19:52] [SPEAKER_00]: it's more women than men definitely

[00:19:55] [SPEAKER_00]: and it's more people who live in the north and people in the south

[00:20:01] [SPEAKER_00]: so vitamin D might have something to do with it

[00:20:06] [SPEAKER_00]: but they are not very clear on this

[00:20:08] [SPEAKER_00]: but they know that people in the north get it much more than people in the south

[00:20:11] [SPEAKER_00]: but why that is I don't know

[00:20:14] [SPEAKER_00]: I know now that I had a great grandfather who had a mess

[00:20:18] [SPEAKER_00]: and I also have two second cousins who have that

[00:20:23] [SPEAKER_00]: so you know heredities also a factor

[00:20:27] [SPEAKER_01]: yeah I haven't hung all that had it

[00:20:29] [SPEAKER_01]: I'm curious as to how much do you think our diet plays into this

[00:20:34] [SPEAKER_01]: because I know like in the United States people seem to consume

[00:20:38] [SPEAKER_01]: a whole lot more sugar than they should

[00:20:41] [SPEAKER_01]: and I've had a doctor on the show Dr. Ben

[00:20:44] [SPEAKER_01]: who talked about curing autoimmune diseases

[00:20:46] [SPEAKER_01]: and a lot of it was related to sugar consumption

[00:20:49] [SPEAKER_01]: or things that your body can convert to sugar

[00:20:52] [SPEAKER_01]: so I was just wondering what your findings have been

[00:20:56] [SPEAKER_01]: on your journey

[00:20:58] [SPEAKER_00]: yes I definitely changed the way that I ate

[00:21:01] [SPEAKER_00]: and in two ways first of all

[00:21:03] [SPEAKER_00]: after my illness I wasn't inspired of wanting to build myself back up

[00:21:07] [SPEAKER_00]: so I moved away from all kinds of diet culture

[00:21:10] [SPEAKER_00]: when you grow up in our culture as a young girl

[00:21:14] [SPEAKER_00]: I don't know when it's the first time I hear that nowadays girls

[00:21:17] [SPEAKER_00]: start dieting when they're eight

[00:21:19] [SPEAKER_00]: but you hear about diets and losing weight and things very early on

[00:21:23] [SPEAKER_00]: and that had always been at the back of my mind too

[00:21:27] [SPEAKER_00]: or should I go on a diet or look like this

[00:21:29] [SPEAKER_00]: should I lose weight and that totally went away from me

[00:21:33] [SPEAKER_00]: when I decided that I needed to become stronger

[00:21:36] [SPEAKER_00]: and build myself back up so the whole approach changed

[00:21:41] [SPEAKER_00]: and because I wanted to build muscle

[00:21:43] [SPEAKER_00]: I definitely had to eat more protein

[00:21:47] [SPEAKER_00]: and that's like the big building block of everything

[00:21:51] [SPEAKER_00]: and then to make your body to function properly

[00:21:55] [SPEAKER_00]: you just want to give it the right few words

[00:21:57] [SPEAKER_00]: you want to give it like whole foods

[00:22:00] [SPEAKER_00]: food that is food

[00:22:02] [SPEAKER_00]: vegetables and fruit and maybe whole grains

[00:22:06] [SPEAKER_00]: and things like that

[00:22:08] [SPEAKER_00]: I think a big problem is processed foods

[00:22:10] [SPEAKER_00]: because there's so much stuff in there

[00:22:12] [SPEAKER_00]: that the body doesn't need

[00:22:14] [SPEAKER_00]: and I think might even be toxic

[00:22:16] [SPEAKER_00]: and I think toxins

[00:22:18] [SPEAKER_00]: and when most do not even aware of

[00:22:22] [SPEAKER_00]: I think they play a big role in autoimmune disease

[00:22:26] [SPEAKER_00]: stuff in our environment

[00:22:30] [SPEAKER_00]: most don't even know that it's there

[00:22:31] [SPEAKER_00]: but I think it can actually disrupt our system

[00:22:35] [SPEAKER_00]: or endocrine function

[00:22:38] [SPEAKER_00]: and then cause these problems

[00:22:41] [SPEAKER_01]: Yeah, I think you're right

[00:22:42] [SPEAKER_01]: and I'm sure it can be a combination of things as well

[00:22:46] [SPEAKER_01]: but I do think our diet is huge

[00:22:48] [SPEAKER_01]: and some of this stuff

[00:22:49] [SPEAKER_01]: because you're starting to see the prevalence of autoimmune

[00:22:52] [SPEAKER_01]: whatever type just is increasing

[00:22:55] [SPEAKER_01]: and increasing kind of scary

[00:22:58] [SPEAKER_01]: cause I think I read that there's 2.8 million cases

[00:23:03] [SPEAKER_01]: of diagnosed MS worldwide now

[00:23:06] [SPEAKER_01]: and like I said Germany was the number one

[00:23:09] [SPEAKER_01]: the United States was number two

[00:23:11] [SPEAKER_01]: and I think Canada is number three

[00:23:13] [SPEAKER_01]: so pretty scary

[00:23:16] [SPEAKER_01]: So I'd like you to talk for a second

[00:23:19] [SPEAKER_01]: I mean it's one thing

[00:23:20] [SPEAKER_01]: and it's a huge thing

[00:23:21] [SPEAKER_01]: to have MS and become a weight lifter

[00:23:24] [SPEAKER_01]: but he went on to become a champion right

[00:23:27] [SPEAKER_01]: so could you tell us a little about that

[00:23:29] [SPEAKER_01]: cause yes, that's absolutely amazing

[00:23:32] [SPEAKER_01]: to me

[00:23:33] [SPEAKER_01]: Yes, that's actually grateful for every step

[00:23:36] [SPEAKER_00]: that I can take

[00:23:37] [SPEAKER_00]: because I know what if he's not doing a walk

[00:23:39] [SPEAKER_00]: but this is something that creates so much joy

[00:23:43] [SPEAKER_00]: and excitement in my life

[00:23:44] [SPEAKER_00]: so I started lifting weights more

[00:23:47] [SPEAKER_00]: like what is called power lifting styles

[00:23:50] [SPEAKER_00]: or I did like dead lifts

[00:23:51] [SPEAKER_00]: and bench presses and stuff like that

[00:23:53] [SPEAKER_00]: to become strong

[00:23:54] [SPEAKER_00]: and when we moved to Spain

[00:23:57] [SPEAKER_00]: I worked with a personal trainer

[00:23:59] [SPEAKER_00]: and he one day said

[00:24:02] [SPEAKER_00]: would you like to try Olympic weight lifting

[00:24:05] [SPEAKER_00]: just for fun

[00:24:06] [SPEAKER_00]: and I said okay

[00:24:08] [SPEAKER_00]: what's that?

[00:24:09] [SPEAKER_00]: And it's two movements

[00:24:10] [SPEAKER_00]: it's just two movements

[00:24:12] [SPEAKER_00]: a Olympic weight lifting

[00:24:13] [SPEAKER_00]: it's you have to put the bar overhead

[00:24:16] [SPEAKER_00]: one movement you have to do it in one go

[00:24:19] [SPEAKER_00]: that's called the snatch

[00:24:20] [SPEAKER_00]: and the other movement is called a clean and jerk

[00:24:23] [SPEAKER_00]: so you lift the bar, you rest on your shoulder

[00:24:25] [SPEAKER_00]: and then you put it over your head

[00:24:27] [SPEAKER_00]: and I remember

[00:24:27] [SPEAKER_00]: I watched those competitions when I was a kid

[00:24:30] [SPEAKER_00]: with my dad on TV

[00:24:32] [SPEAKER_00]: when there was like Olympic games

[00:24:33] [SPEAKER_00]: and stuff

[00:24:34] [SPEAKER_00]: then we watch these not in everyday life

[00:24:37] [SPEAKER_00]: but Olympic games

[00:24:38] [SPEAKER_00]: it was weight lifting

[00:24:39] [SPEAKER_00]: and sometimes the German would win

[00:24:41] [SPEAKER_00]: and I remember those at the time

[00:24:44] [SPEAKER_00]: I remember just like

[00:24:46] [SPEAKER_00]: over weight men

[00:24:48] [SPEAKER_00]: they looked very hairy

[00:24:49] [SPEAKER_00]: and were half naked

[00:24:50] [SPEAKER_00]: and weird outfits

[00:24:51] [SPEAKER_00]: and they lifted heavy weights

[00:24:53] [SPEAKER_00]: but I was cute

[00:24:55] [SPEAKER_00]: and then they got caught more

[00:24:56] [SPEAKER_00]: let's try

[00:24:58] [SPEAKER_00]: and it's just amazing

[00:24:59] [SPEAKER_00]: because you need to be very strong

[00:25:02] [SPEAKER_00]: but you also need technique

[00:25:03] [SPEAKER_00]: so it's not enough to have a lot of muscle

[00:25:05] [SPEAKER_00]: you have to get the movement right

[00:25:07] [SPEAKER_00]: because you're really fighting gravity

[00:25:09] [SPEAKER_00]: so you have to make sure

[00:25:11] [SPEAKER_00]: that the bar travels up in a very vertical line

[00:25:15] [SPEAKER_00]: but for the bar to travel up in a vertical line

[00:25:17] [SPEAKER_00]: your body is a little bit in the way

[00:25:19] [SPEAKER_00]: it has to be close to the body

[00:25:21] [SPEAKER_00]: but it has to travel vertical and your body is not completely vertical

[00:25:24] [SPEAKER_00]: especially when you bend the knees to give it a good push

[00:25:27] [SPEAKER_00]: so there's so much stuff going on

[00:25:30] [SPEAKER_00]: it really keeps your brains on its toes

[00:25:32] [SPEAKER_00]: so I was hooked right away

[00:25:35] [SPEAKER_00]: and I did it for a while

[00:25:36] [SPEAKER_00]: and it's a commercial gym which doesn't really work

[00:25:39] [SPEAKER_00]: because when you do this, you lift the bar overhead

[00:25:41] [SPEAKER_00]: and then you want to drop the weights

[00:25:43] [SPEAKER_00]: you don't want to lower them all the way down again

[00:25:45] [SPEAKER_00]: because it's extremely exhausting

[00:25:47] [SPEAKER_00]: and you're not allowed to drop weights at a commercial gym

[00:25:50] [SPEAKER_00]: so after a while I signed up for a pure weightlifting club

[00:25:57] [SPEAKER_00]: and it's a totally different world

[00:25:59] [SPEAKER_00]: there are no mirrors, there's no music

[00:26:01] [SPEAKER_00]: there's just a lot of iron

[00:26:02] [SPEAKER_00]: and a lot of dust

[00:26:03] [SPEAKER_00]: and a trainer who tells you what to do

[00:26:06] [SPEAKER_00]: and I had been there for two weeks when someone came to me and said

[00:26:11] [SPEAKER_00]: hey Kim, great that you joined

[00:26:13] [SPEAKER_00]: do you want to compete?

[00:26:14] [SPEAKER_00]: and I said what?

[00:26:17] [SPEAKER_00]: do you know how old I am? I was 55 at the time

[00:26:19] [SPEAKER_00]: oh wow, I didn't realize that

[00:26:22] [SPEAKER_00]: and they said

[00:26:24] [SPEAKER_00]: well look at Mary over there

[00:26:26] [SPEAKER_00]: she's older than you and she's competing

[00:26:28] [SPEAKER_00]: and I said okay, why not?

[00:26:33] [SPEAKER_00]: and that was like I think it was six years ago now

[00:26:37] [SPEAKER_00]: and it's just the greatest thing

[00:26:40] [SPEAKER_00]: because it's scary, it's exciting, it's exhilarating

[00:26:44] [SPEAKER_00]: it's absolutely everything

[00:26:45] [SPEAKER_00]: it makes you feel so alive

[00:26:47] [SPEAKER_00]: because there's this platform

[00:26:48] [SPEAKER_00]: you have six attempts, three for each movement

[00:26:52] [SPEAKER_00]: and they call your name

[00:26:53] [SPEAKER_00]: and you walk out there

[00:26:55] [SPEAKER_00]: and all eyes are on you

[00:26:56] [SPEAKER_00]: when you have to make the lift there

[00:26:58] [SPEAKER_00]: you can't say oh yes today I could lift so many kilos

[00:27:00] [SPEAKER_00]: and maybe on a good day I could lift that

[00:27:03] [SPEAKER_00]: you have sixty seconds

[00:27:05] [SPEAKER_00]: and you have to do it

[00:27:07] [SPEAKER_00]: so it's super exciting

[00:27:08] [SPEAKER_00]: lots of adrenaline

[00:27:09] [SPEAKER_00]: and lots of camaraderie

[00:27:12] [SPEAKER_00]: and wear a tea moth

[00:27:13] [SPEAKER_00]: you're on the platform alone when you lift

[00:27:15] [SPEAKER_00]: but outside you're never alone

[00:27:17] [SPEAKER_00]: and it's just really, really great fun

[00:27:20] [SPEAKER_00]: and when I started

[00:27:22] [SPEAKER_00]: I was wondering how many women my age

[00:27:26] [SPEAKER_00]: who still do this

[00:27:27] [SPEAKER_00]: and then I checked into international competitions

[00:27:29] [SPEAKER_00]: and they have masters competitions for older people

[00:27:32] [SPEAKER_00]: you're a master

[00:27:33] [SPEAKER_00]: from 35 onwards

[00:27:35] [SPEAKER_00]: that's when you've considered older

[00:27:37] [SPEAKER_00]: wow

[00:27:38] [SPEAKER_00]: and it's a lovely thing

[00:27:39] [SPEAKER_00]: because older people they organize these competitions

[00:27:42] [SPEAKER_00]: and they have fun

[00:27:43] [SPEAKER_00]: and they keep traveling and competing

[00:27:45] [SPEAKER_00]: and that's how I started going to European championships

[00:27:49] [SPEAKER_00]: and really exciting meeting people from all over the world

[00:27:53] [SPEAKER_00]: there are guys that do this, they're like 89

[00:27:56] [SPEAKER_00]: oh wow

[00:27:58] [SPEAKER_00]: they travel the world

[00:27:59] [SPEAKER_00]: they come for the way in

[00:28:01] [SPEAKER_00]: they have to make the way they have to show up

[00:28:03] [SPEAKER_00]: and they still lift

[00:28:04] [SPEAKER_00]: they still travel for this

[00:28:06] [SPEAKER_00]: and that's where I want to be when I'm 89

[00:28:10] [SPEAKER_00]: very awesome

[00:28:12] [SPEAKER_00]: and

[00:28:13] [SPEAKER_00]: but I've been to various European championships

[00:28:15] [SPEAKER_00]: and last year

[00:28:16] [SPEAKER_00]: for the first time I won

[00:28:18] [SPEAKER_00]: and that was like really big, big moment for me

[00:28:21] [SPEAKER_01]: congratulations

[00:28:22] [SPEAKER_01]: yeah that's huge

[00:28:23] [SPEAKER_01]: and I have to wonder

[00:28:25] [SPEAKER_01]: with someone who didn't have your background

[00:28:28] [SPEAKER_01]: with the health issues

[00:28:30] [SPEAKER_01]: that's an amazing feat

[00:28:32] [SPEAKER_01]: but for you knowing that you couldn't use your legs

[00:28:35] [SPEAKER_01]: for a while

[00:28:36] [SPEAKER_01]: and then here you are lifting this weight

[00:28:39] [SPEAKER_01]: up over your head

[00:28:40] [SPEAKER_01]: and your legs

[00:28:40] [SPEAKER_01]: or the foundation

[00:28:42] [SPEAKER_01]: what's going through your head

[00:28:44] [SPEAKER_01]: at that time

[00:28:46] [SPEAKER_01]: I just can't imagine

[00:28:49] [SPEAKER_00]: it's

[00:28:49] [SPEAKER_00]: it's gratitude

[00:28:50] [SPEAKER_00]: it's really gratitude

[00:28:52] [SPEAKER_00]: and it's weird

[00:28:54] [SPEAKER_00]: because my history has given me the awareness

[00:28:57] [SPEAKER_00]: that everything that I'm living

[00:28:59] [SPEAKER_00]: now

[00:29:00] [SPEAKER_00]: it can be over tomorrow

[00:29:02] [SPEAKER_00]: and it's not something that sort of scares me

[00:29:05] [SPEAKER_00]: or it's not some doom

[00:29:07] [SPEAKER_00]: that sort of waiting for me

[00:29:09] [SPEAKER_00]: it really makes

[00:29:10] [SPEAKER_00]: today like a fuller experience

[00:29:13] [SPEAKER_00]: makes you more grateful

[00:29:14] [SPEAKER_00]: I'm not living

[00:29:16] [SPEAKER_00]: in my mind

[00:29:17] [SPEAKER_00]: in the future

[00:29:18] [SPEAKER_00]: or thinking, oh my God

[00:29:19] [SPEAKER_00]: how am I going to be

[00:29:20] [SPEAKER_00]: I know that what I have today is what I have today

[00:29:23] [SPEAKER_00]: it could all be gone tomorrow

[00:29:25] [SPEAKER_00]: and I mean that's the same for any

[00:29:27] [SPEAKER_00]: you would be on the planet

[00:29:28] [SPEAKER_01]: that's what I was just going to say

[00:29:31] [SPEAKER_01]: we just don't know

[00:29:33] [SPEAKER_00]: most of the time we're not aware

[00:29:35] [SPEAKER_00]: but this is what my illness has taught me

[00:29:37] [SPEAKER_00]: to be aware of this

[00:29:38] [SPEAKER_00]: and yes my legs

[00:29:40] [SPEAKER_00]: I'm so grateful for my legs

[00:29:42] [SPEAKER_00]: and there are not

[00:29:45] [SPEAKER_00]: skinny or slim legs or anything

[00:29:47] [SPEAKER_00]: I mean they're just very, very powerful

[00:29:50] [SPEAKER_00]: and I love that

[00:29:51] [SPEAKER_00]: and when I do a meditation

[00:29:52] [SPEAKER_00]: and you have to do a body scan

[00:29:54] [SPEAKER_00]: every time

[00:29:54] [SPEAKER_00]: then I reach my legs

[00:29:56] [SPEAKER_00]: I have a particular appreciation

[00:29:59] [SPEAKER_00]: because I know that

[00:30:00] [SPEAKER_00]: my powers and my legs

[00:30:02] [SPEAKER_01]: yeah I can imagine that's amazing

[00:30:05] [SPEAKER_01]: so that's interesting

[00:30:07] [SPEAKER_01]: so you use meditation

[00:30:08] [SPEAKER_01]: to help with your recovery

[00:30:11] [SPEAKER_01]: or with the weight lifting

[00:30:12] [SPEAKER_01]: or just to relax

[00:30:13] [SPEAKER_00]: it's something that I discovered

[00:30:15] [SPEAKER_00]: actually when I got 30 MS diagnosis

[00:30:17] [SPEAKER_00]: because I was so scared

[00:30:19] [SPEAKER_00]: I was so fearful

[00:30:21] [SPEAKER_00]: and I know that I needed

[00:30:23] [SPEAKER_00]: somehow to get grounded

[00:30:25] [SPEAKER_00]: and find some kind of solace

[00:30:27] [SPEAKER_00]: or point of comfort

[00:30:30] [SPEAKER_00]: and write coincidence

[00:30:31] [SPEAKER_00]: I don't remember

[00:30:33] [SPEAKER_00]: I think somebody recommended it

[00:30:34] [SPEAKER_00]: I found a meditation app

[00:30:37] [SPEAKER_00]: that I've been using ever since

[00:30:39] [SPEAKER_00]: but just have to look after your mind

[00:30:42] [SPEAKER_00]: just as you have to look after your body

[00:30:43] [SPEAKER_00]: and that's how I do it

[00:30:45] [SPEAKER_00]: so it's

[00:30:47] [SPEAKER_00]: it's for my whole inner balance

[00:30:49] [SPEAKER_00]: so yes, there are techniques

[00:30:51] [SPEAKER_00]: that you can use

[00:30:53] [SPEAKER_00]: in a competition

[00:30:54] [SPEAKER_00]: to be grounded

[00:30:55] [SPEAKER_00]: to deal with nerves

[00:30:57] [SPEAKER_00]: and everything

[00:30:58] [SPEAKER_00]: but for me it's something

[00:30:59] [SPEAKER_00]: that I need to do

[00:31:01] [SPEAKER_00]: daily

[00:31:03] [SPEAKER_00]: and I don't do it

[00:31:04] [SPEAKER_00]: 365 days a year

[00:31:06] [SPEAKER_00]: there are sometimes I'm a miss a day

[00:31:07] [SPEAKER_00]: but not often

[00:31:09] [SPEAKER_00]: because I feel that I need this

[00:31:12] [SPEAKER_00]: for my inner balance

[00:31:13] [SPEAKER_00]: and it's a fine extreme

[00:31:14] [SPEAKER_00]: be helpful

[00:31:15] [SPEAKER_00]: and it's not so much about relaxing

[00:31:17] [SPEAKER_00]: I think it's more about

[00:31:19] [SPEAKER_00]: focusing

[00:31:20] [SPEAKER_00]: and it's also about creating

[00:31:22] [SPEAKER_00]: a bit of space

[00:31:24] [SPEAKER_00]: because we are so

[00:31:26] [SPEAKER_00]: I mean we're assaulted all day

[00:31:28] [SPEAKER_00]: and all day long

[00:31:29] [SPEAKER_00]: while this stimuli

[00:31:29] [SPEAKER_00]: from everywhere

[00:31:31] [SPEAKER_00]: and our brain is naturally curious

[00:31:33] [SPEAKER_00]: and always wants to scroll on

[00:31:35] [SPEAKER_00]: and look at this

[00:31:36] [SPEAKER_00]: or maybe read that

[00:31:38] [SPEAKER_00]: and even if it's just 10 minutes a day

[00:31:40] [SPEAKER_00]: where you sit still

[00:31:41] [SPEAKER_00]: and you're created

[00:31:43] [SPEAKER_00]: but it's really very beneficial

[00:31:46] [SPEAKER_01]: I'm sure I'm guessing

[00:31:48] [SPEAKER_01]: that it gives you the space

[00:31:49] [SPEAKER_01]: for that gratitude as well

[00:31:51] [SPEAKER_01]: where you can be grateful

[00:31:53] [SPEAKER_01]: for all of you

[00:31:56] [SPEAKER_01]: absolutely

[00:31:58] [SPEAKER_01]: are you in remission now?

[00:32:01] [SPEAKER_01]: Can I ask that?

[00:32:02] [SPEAKER_00]: Yes, I haven't had

[00:32:04] [SPEAKER_00]: treatment or relax

[00:32:06] [SPEAKER_00]: for six and a half years

[00:32:08] [SPEAKER_00]: and I get scans

[00:32:10] [SPEAKER_00]: brain scans every year

[00:32:12] [SPEAKER_00]: so we check up on this

[00:32:15] [SPEAKER_00]: so far so good

[00:32:16] [SPEAKER_01]: it's just amazing

[00:32:17] [SPEAKER_01]: as far as your coaching business

[00:32:20] [SPEAKER_01]: do you coach other women

[00:32:22] [SPEAKER_01]: without a immune

[00:32:23] [SPEAKER_01]: or with MS specifically

[00:32:25] [SPEAKER_01]: or just any middle aged woman

[00:32:27] [SPEAKER_01]: or can you tell us a little bit about

[00:32:29] [SPEAKER_00]: coaching? Yes, any middle

[00:32:31] [SPEAKER_00]: life woman who wants to

[00:32:33] [SPEAKER_00]: embrace physical strength

[00:32:35] [SPEAKER_00]: and understands that this

[00:32:37] [SPEAKER_00]: is sort of shortest

[00:32:39] [SPEAKER_00]: and simplest way

[00:32:41] [SPEAKER_00]: to better health

[00:32:43] [SPEAKER_00]: and the better quality of life

[00:32:45] [SPEAKER_00]: I have clients

[00:32:47] [SPEAKER_00]: that have autoimmune disorders

[00:32:49] [SPEAKER_00]: because like you said

[00:32:51] [SPEAKER_00]: they're everywhere

[00:32:52] [SPEAKER_00]: also like Hashimoto's

[00:32:54] [SPEAKER_00]: and Hyper-Firerism

[00:32:55] [SPEAKER_00]: all these things

[00:32:57] [SPEAKER_00]: all that I think are

[00:32:58] [SPEAKER_00]: because we're sensitive

[00:33:01] [SPEAKER_00]: to disruptions in our environment

[00:33:03] [SPEAKER_00]: and toxins and stuff

[00:33:04] [SPEAKER_00]: so yes, I work with women

[00:33:07] [SPEAKER_00]: who have autoimmune disorders

[00:33:09] [SPEAKER_00]: I haven't had an MS-clined ever

[00:33:12] [SPEAKER_00]: and it also really depends on

[00:33:15] [SPEAKER_00]: what your situation is

[00:33:16] [SPEAKER_00]: it's different for every single one

[00:33:18] [SPEAKER_00]: and I really want to help

[00:33:24] [SPEAKER_00]: benefit from that feeling

[00:33:26] [SPEAKER_00]: and from the really good

[00:33:29] [SPEAKER_00]: health outcomes that

[00:33:30] [SPEAKER_01]: this creates. So how does your

[00:33:32] [SPEAKER_01]: coaching work

[00:33:34] [SPEAKER_01]: and the same thing you do long distance

[00:33:36] [SPEAKER_01]: coaching as well?

[00:33:38] [SPEAKER_01]: Yes, okay. I work exclusively

[00:33:40] [SPEAKER_01]: online. Yes. Okay, how does that work

[00:33:42] [SPEAKER_01]: online as far as you're with

[00:33:44] [SPEAKER_01]: you trying to help them get a healthy

[00:33:45] [SPEAKER_01]: year and stronger? Yes, there's three

[00:33:48] [SPEAKER_00]: parts to my approach

[00:33:49] [SPEAKER_00]: and the first one is the strength training

[00:33:52] [SPEAKER_00]: and we do like a thorough assessment, the

[00:33:55] [SPEAKER_00]: movement screen as we call it. So I look exactly

[00:33:57] [SPEAKER_00]: in how where you're at, how you move

[00:34:00] [SPEAKER_00]: what your strength level is, what your mobility is,

[00:34:03] [SPEAKER_00]: what your status core

[00:34:05] [SPEAKER_00]: and then I design a program that will be

[00:34:08] [SPEAKER_00]: exactly

[00:34:10] [SPEAKER_00]: the right kind of challenging for you.

[00:34:14] [SPEAKER_00]: So depending on where you are

[00:34:16] [SPEAKER_00]: you could start with just

[00:34:18] [SPEAKER_00]: lying on the floor and doing pelvic tilt

[00:34:20] [SPEAKER_00]: sort of reconnect your brain and your body

[00:34:23] [SPEAKER_00]: and start moving very, very gently just to get

[00:34:26] [SPEAKER_00]: the whole systems that are up and running again.

[00:34:29] [SPEAKER_00]: Or some women go directly to the gym and do

[00:34:32] [SPEAKER_00]: 45-minute workout, doing pushing and pulling

[00:34:35] [SPEAKER_00]: and that's really designed to

[00:34:38] [SPEAKER_00]: your situation.

[00:34:41] [SPEAKER_00]: And if you haven't done anything for a long time

[00:34:44] [SPEAKER_00]: or you're a total beginner then

[00:34:46] [SPEAKER_00]: we'll start with something like

[00:34:48] [SPEAKER_00]: 15 minutes daily

[00:34:50] [SPEAKER_00]: to make sure to get you in the groove

[00:34:53] [SPEAKER_00]: but we're going to do that at home.

[00:34:56] [SPEAKER_00]: To have the minimum possible resistance

[00:34:58] [SPEAKER_00]: for you to just drop out of bed

[00:35:01] [SPEAKER_00]: do your exercises 15 minutes quickly

[00:35:03] [SPEAKER_00]: so to get you into the habit

[00:35:05] [SPEAKER_00]: not make it difficult if you're a beginner

[00:35:07] [SPEAKER_00]: or you haven't done anything for a long time

[00:35:09] [SPEAKER_00]: and I'm sending you to the gym

[00:35:11] [SPEAKER_00]: and you have to pack a bag

[00:35:12] [SPEAKER_00]: and then you get it to your car, you have to go through

[00:35:14] [SPEAKER_00]: traffic, you have to find parking, you have to

[00:35:16] [SPEAKER_00]: walk into the gym, get into the gym, get into the gym,

[00:35:18] [SPEAKER_00]: change, there's so much to do that

[00:35:21] [SPEAKER_00]: it will be too much of a change and too

[00:35:24] [SPEAKER_00]: easy to drop out because you don't

[00:35:26] [SPEAKER_00]: find the time or it's a bad day

[00:35:28] [SPEAKER_00]: or your car breaks down or whatever

[00:35:30] [SPEAKER_00]: so when you're not used to training

[00:35:32] [SPEAKER_00]: we start at home 15 minutes daily

[00:35:35] [SPEAKER_00]: very easy.

[00:35:36] [SPEAKER_00]: Second part is the nutrition

[00:35:38] [SPEAKER_00]: where we get into that building,

[00:35:40] [SPEAKER_00]: nourishing spirit

[00:35:42] [SPEAKER_00]: so no dieting but actually

[00:35:44] [SPEAKER_00]: you're like sort of turning it around and asking

[00:35:46] [SPEAKER_00]: what does my body need to function

[00:35:49] [SPEAKER_00]: to perform, what do I need

[00:35:50] [SPEAKER_00]: to feel energized and

[00:35:52] [SPEAKER_00]: happy with my meals

[00:35:53] [SPEAKER_00]: and we build a blueprint for you

[00:35:57] [SPEAKER_00]: also that works for you

[00:35:58] [SPEAKER_00]: and that you can choose

[00:36:00] [SPEAKER_00]: wherever you're going to eat

[00:36:01] [SPEAKER_00]: so you don't need meal plans

[00:36:04] [SPEAKER_00]: or prescriptions you need

[00:36:06] [SPEAKER_00]: like a blueprint so you can even eat

[00:36:08] [SPEAKER_00]: right for your needs

[00:36:10] [SPEAKER_00]: on vacation on the cruise

[00:36:13] [SPEAKER_00]: anywhere

[00:36:13] [SPEAKER_00]: and then the third part is the support

[00:36:15] [SPEAKER_00]: and I think that's really important

[00:36:17] [SPEAKER_00]: where we are really in touch

[00:36:19] [SPEAKER_00]: and that's the great thing about online

[00:36:22] [SPEAKER_00]: because I use a coaching app

[00:36:24] [SPEAKER_00]: and you can message me any time

[00:36:26] [SPEAKER_00]: the PT

[00:36:27] [SPEAKER_00]: yes they are with you and it can help you

[00:36:30] [SPEAKER_00]: with the execution of the movements

[00:36:31] [SPEAKER_00]: but you see them

[00:36:33] [SPEAKER_00]: one twice if you're like you three times a week

[00:36:37] [SPEAKER_00]: or three hours

[00:36:37] [SPEAKER_00]: in the rest of the time you're on your own

[00:36:39] [SPEAKER_00]: so there's actually and that's something

[00:36:41] [SPEAKER_00]: I love about online coaching

[00:36:43] [SPEAKER_00]: there's a close relationship

[00:36:44] [SPEAKER_00]: actually you can stay close contact

[00:36:46] [SPEAKER_01]: all the time and there it adds a level

[00:36:49] [SPEAKER_01]: of accountability too right

[00:36:51] [SPEAKER_01]: because you have to check in

[00:36:53] [SPEAKER_01]: and tell why you've been doing

[00:36:55] [SPEAKER_01]: or not doing her

[00:36:58] [SPEAKER_00]: yes

[00:36:59] [SPEAKER_00]: and it's also not only you have to check

[00:37:01] [SPEAKER_00]: and you also know that there's someone

[00:37:03] [SPEAKER_00]: who wants to know what's going on

[00:37:05] [SPEAKER_00]: with you, someone who cares

[00:37:07] [SPEAKER_00]: which is also not always the case

[00:37:09] [SPEAKER_00]: especially mid-life women tend to feel

[00:37:11] [SPEAKER_00]: that nobody gives a down

[00:37:13] [SPEAKER_00]: and they're invisible

[00:37:14] [SPEAKER_00]: and it's really great too

[00:37:17] [SPEAKER_00]: make them feel it, yes someone cares

[00:37:19] [SPEAKER_00]: and I want to know what you're doing

[00:37:21] [SPEAKER_01]: yeah I think you've tapped into something

[00:37:22] [SPEAKER_01]: there for sure

[00:37:23] [SPEAKER_01]: I think a lot of women feel that way

[00:37:27] [SPEAKER_01]: so is there anything we haven't talked about today

[00:37:30] [SPEAKER_01]: that you want to make sure that the listeners here

[00:37:33] [SPEAKER_00]: I just want to encourage everyone

[00:37:35] [SPEAKER_00]: that even if you think that

[00:37:37] [SPEAKER_00]: this is not for you, it might be too late

[00:37:41] [SPEAKER_00]: for you

[00:37:42] [SPEAKER_00]: or too difficult

[00:37:43] [SPEAKER_00]: or you find

[00:37:45] [SPEAKER_00]: just the idea of doing

[00:37:46] [SPEAKER_00]: straight training, intimidating

[00:37:49] [SPEAKER_00]: or maybe you think that you have

[00:37:51] [SPEAKER_00]: too long or ways to go

[00:37:53] [SPEAKER_00]: to get somewhere where you want to be

[00:37:55] [SPEAKER_00]: I just want to encourage you

[00:37:57] [SPEAKER_00]: to start doing something today

[00:37:59] [SPEAKER_00]: something small like I did when I was ill

[00:38:02] [SPEAKER_00]: I didn't think about tomorrow

[00:38:03] [SPEAKER_00]: or in five years

[00:38:05] [SPEAKER_00]: because that's far too scary

[00:38:06] [SPEAKER_00]: think of something that you can do today

[00:38:09] [SPEAKER_00]: a small step into the right direction

[00:38:12] [SPEAKER_00]: and it could be just having

[00:38:14] [SPEAKER_00]: another glass of water

[00:38:15] [SPEAKER_00]: or going for a walk

[00:38:17] [SPEAKER_00]: or I don't know doing a little air squat

[00:38:19] [SPEAKER_00]: whatever it is, you can do something

[00:38:21] [SPEAKER_00]: today it's never too late

[00:38:23] [SPEAKER_00]: and if you start something today

[00:38:25] [SPEAKER_00]: making the most of time and you're already

[00:38:27] [SPEAKER_00]: one step ahead

[00:38:29] [SPEAKER_00]: and I think that's all that counts

[00:38:31] [SPEAKER_00]: don't worry about tomorrow, forget the big picture

[00:38:33] [SPEAKER_00]: do something now

[00:38:35] [SPEAKER_00]: maybe after listening to this podcast

[00:38:37] [SPEAKER_00]: do a small thing

[00:38:39] [SPEAKER_00]: and it will make you feel good

[00:38:41] [SPEAKER_01]: do you find that your

[00:38:42] [SPEAKER_01]: the women you coach are amazed

[00:38:44] [SPEAKER_01]: how much better they feel

[00:38:47] [SPEAKER_01]: and probably a short amount of time

[00:38:49] [SPEAKER_01]: just by moving and eating cleaner

[00:38:51] [SPEAKER_01]: perhaps

[00:38:52] [SPEAKER_01]: yes

[00:38:53] [SPEAKER_00]: it's actually mind blowing for most of them

[00:38:55] [SPEAKER_00]: the funny thing is

[00:38:56] [SPEAKER_00]: most of my clients come to me with

[00:38:58] [SPEAKER_00]: the first goals of dropping weight

[00:39:00] [SPEAKER_00]: I mean all of them, but most of them feel

[00:39:02] [SPEAKER_00]: that this is the one thing that would make

[00:39:04] [SPEAKER_00]: them feel so much better

[00:39:06] [SPEAKER_00]: and when they start training

[00:39:08] [SPEAKER_00]: it takes most of the time it takes only two weeks

[00:39:11] [SPEAKER_00]: for them to feel totally different

[00:39:13] [SPEAKER_00]: in their body and they say

[00:39:14] [SPEAKER_00]: it's energy that they're feeling is so amazing

[00:39:18] [SPEAKER_00]: and then when they start feeling stronger

[00:39:22] [SPEAKER_00]: it's like in the piffinies

[00:39:24] [SPEAKER_00]: oh my god, I feel so much better

[00:39:26] [SPEAKER_00]: I can feel my muscles

[00:39:28] [SPEAKER_00]: and that gives me so much confidence

[00:39:29] [SPEAKER_00]: and it really works so much faster

[00:39:32] [SPEAKER_00]: than you would think

[00:39:33] [SPEAKER_00]: and I think it's because we're

[00:39:36] [SPEAKER_00]: starting by waking up that connection

[00:39:39] [SPEAKER_00]: that's always there

[00:39:40] [SPEAKER_00]: it's always been there, the connection between

[00:39:42] [SPEAKER_00]: your brain and your muscles

[00:39:43] [SPEAKER_00]: it's gone a little bit offline

[00:39:46] [SPEAKER_00]: or into a sleep or stand by

[00:39:48] [SPEAKER_00]: mode because when you have

[00:39:50] [SPEAKER_00]: used them for like intentionally for a long time

[00:39:54] [SPEAKER_00]: but the connection is there

[00:39:55] [SPEAKER_00]: so we wake it up and then it's back

[00:39:59] [SPEAKER_00]: and that really works pretty fast

[00:40:01] [SPEAKER_01]: one thing I have to ask is not only

[00:40:04] [SPEAKER_01]: I know it's possible to get stronger of course

[00:40:07] [SPEAKER_01]: but can we actually change

[00:40:08] [SPEAKER_01]: like the shape of our body

[00:40:10] [SPEAKER_01]: so to speak as far as a lot of older women

[00:40:13] [SPEAKER_01]: get the flabby arms

[00:40:14] [SPEAKER_01]: and can you actually affect change on that

[00:40:18] [SPEAKER_01]: or is it just that the muscle underneath

[00:40:19] [SPEAKER_01]: gets stronger but you're still going to have

[00:40:23] [SPEAKER_01]: kind of the loose skin

[00:40:24] [SPEAKER_01]: or you know what I'm saying

[00:40:26] [SPEAKER_01]: can you actually strengthen

[00:40:28] [SPEAKER_01]: totally yeah okay

[00:40:30] [SPEAKER_00]: it totally depends on your

[00:40:33] [SPEAKER_00]: the degree

[00:40:34] [SPEAKER_00]: if you have to lose a lot of

[00:40:36] [SPEAKER_00]: yeah if you have to lose a lot of fat

[00:40:38] [SPEAKER_00]: there will be some loose skin

[00:40:40] [SPEAKER_00]: you can sort of fill that up a little bit

[00:40:44] [SPEAKER_00]: with muscle, with muscle

[00:40:47] [SPEAKER_00]: mass but not completely

[00:40:49] [SPEAKER_00]: you will not sort of fill that out

[00:40:51] [SPEAKER_00]: and it will not be taught

[00:40:52] [SPEAKER_00]: okay again if you

[00:40:56] [SPEAKER_00]: just want to do some body of recomposition

[00:40:58] [SPEAKER_00]: so you don't have tons of tons of weight to lose

[00:41:00] [SPEAKER_00]: maybe a little bit of fat but you want to

[00:41:03] [SPEAKER_00]: most of the reduced fat and build muscle

[00:41:05] [SPEAKER_00]: then yes I mean the way you look will

[00:41:08] [SPEAKER_00]: change quite dramatically

[00:41:11] [SPEAKER_00]: when you say body shape

[00:41:12] [SPEAKER_00]: your basic body shape like the width of your hips

[00:41:15] [SPEAKER_00]: or your shoulders, the length of your arms

[00:41:18] [SPEAKER_00]: all these things, the proportions

[00:41:20] [SPEAKER_00]: we cannot change those

[00:41:22] [SPEAKER_00]: but you can really make a big visual difference

[00:41:26] [SPEAKER_00]: also by training

[00:41:27] [SPEAKER_00]: you will look more tone

[00:41:30] [SPEAKER_00]: you will look

[00:41:31] [SPEAKER_00]: slimmer, more slender

[00:41:34] [SPEAKER_00]: and sometimes I have clients

[00:41:36] [SPEAKER_00]: their weight changes only

[00:41:37] [SPEAKER_00]: minimally and you see the

[00:41:40] [SPEAKER_00]: form after photos

[00:41:41] [SPEAKER_00]: and their body has changed tremendously

[00:41:44] [SPEAKER_00]: the one thing that I don't want to do

[00:41:46] [SPEAKER_00]: is like promise that your skin is going

[00:41:48] [SPEAKER_00]: to be like it was when you were 20

[00:41:50] [SPEAKER_00]: that's not going to happen

[00:41:52] [SPEAKER_00]: oh yeah I know that

[00:41:55] [SPEAKER_01]: I just wondered if there was hope

[00:41:59] [SPEAKER_01]: to improve it

[00:42:00] [SPEAKER_00]: yeah yes not the way your body looks

[00:42:03] [SPEAKER_00]: can change dramatically

[00:42:04] [SPEAKER_00]: absolutely but it will not look like

[00:42:07] [SPEAKER_00]: a 20 year old body

[00:42:08] [SPEAKER_00]: but it will look like

[00:42:10] [SPEAKER_00]: a really cool

[00:42:11] [SPEAKER_00]: better 60 year old body so that's fine

[00:42:17] [SPEAKER_01]: yeah that's great

[00:42:19] [SPEAKER_01]: so if people are listening and they're like

[00:42:21] [SPEAKER_01]: wow I want to reach out to Kim

[00:42:23] [SPEAKER_01]: I want to get out in touch with her

[00:42:24] [SPEAKER_01]: or follow her whatever

[00:42:25] [SPEAKER_01]: where's the best place to find you

[00:42:28] [SPEAKER_00]: the easiest ways to go to my website

[00:42:30] [SPEAKER_00]: which is kimera here.com

[00:42:31] [SPEAKER_00]: and on there there's a very

[00:42:34] [SPEAKER_00]: health and strength assessment actually

[00:42:36] [SPEAKER_00]: you can sort of take a little test

[00:42:38] [SPEAKER_00]: where you can find out exactly where

[00:42:40] [SPEAKER_00]: you are at when I was mentioning before

[00:42:42] [SPEAKER_00]: but you need to know where you are

[00:42:44] [SPEAKER_00]: if you want to take your next steps

[00:42:46] [SPEAKER_00]: but to find out exactly what your status

[00:42:48] [SPEAKER_00]: course and this is like a holistic

[00:42:51] [SPEAKER_00]: questionnaire where we find out

[00:42:52] [SPEAKER_00]: where your whole health and strength

[00:42:53] [SPEAKER_00]: situations that so that's on kimera here.com

[00:42:56] [SPEAKER_00]: you can follow me on Facebook

[00:42:59] [SPEAKER_00]: also with my name, Kim Raher

[00:43:01] [SPEAKER_00]: where I share stuff, also about my weight

[00:43:02] [SPEAKER_00]: lifting, my adventures, my next

[00:43:06] [SPEAKER_00]: competitions, a lot of tips and tricks

[00:43:08] [SPEAKER_00]: and helpful things for you to

[00:43:10] [SPEAKER_00]: start something, do something for yourself

[00:43:13] [SPEAKER_00]: right now and then you can always

[00:43:14] [SPEAKER_00]: email me to letkim.com

[00:43:17] [SPEAKER_00]: and I'll promise I'll answer

[00:43:21] [SPEAKER_01]: that's awesome

[00:43:22] [SPEAKER_01]: so what do you think most people

[00:43:24] [SPEAKER_01]: I mean everybody knows that they should be doing

[00:43:26] [SPEAKER_01]: something and working on their health

[00:43:28] [SPEAKER_01]: but why do you think people are resistant

[00:43:31] [SPEAKER_01]: is it that fear of failure

[00:43:32] [SPEAKER_01]: or what do you think holds them back

[00:43:35] [SPEAKER_00]: I think that change is hard

[00:43:38] [SPEAKER_02]: yeah

[00:43:39] [SPEAKER_00]: at any time changes hard

[00:43:41] [SPEAKER_00]: all brain wants to protect us from change

[00:43:44] [SPEAKER_00]: and no matter how uncomfortable we are

[00:43:48] [SPEAKER_00]: in our current situation

[00:43:50] [SPEAKER_00]: there's something deep inside our brain

[00:43:52] [SPEAKER_00]: that says okay it's uncomfortable

[00:43:54] [SPEAKER_00]: but it's the devil we know

[00:43:56] [SPEAKER_00]: it's kind of safe if we move away from here

[00:44:00] [SPEAKER_00]: we change that could be dangerous

[00:44:03] [SPEAKER_00]: that's the first sort of

[00:44:04] [SPEAKER_00]: really instinctive resistance that we have to change

[00:44:07] [SPEAKER_00]: and I also think that our world

[00:44:10] [SPEAKER_00]: is built in a way now

[00:44:12] [SPEAKER_00]: that nothing

[00:44:14] [SPEAKER_00]: when it comes to healthy living

[00:44:17] [SPEAKER_00]: nothing is given to us

[00:44:19] [SPEAKER_00]: our environment is set up in a way for us to sit on our

[00:44:24] [SPEAKER_00]: backside all day

[00:44:25] [SPEAKER_00]: have food delivered to our doorstep

[00:44:29] [SPEAKER_00]: drive everywhere

[00:44:31] [SPEAKER_00]: we don't

[00:44:33] [SPEAKER_00]: start

[00:44:34] [SPEAKER_00]: changing things intentionally

[00:44:36] [SPEAKER_00]: deliberately nothing is going to happen

[00:44:38] [SPEAKER_00]: and I think it's not only

[00:44:40] [SPEAKER_00]: wanting to change

[00:44:42] [SPEAKER_00]: I actually think that we have to fight

[00:44:47] [SPEAKER_00]: out

[00:44:47] [SPEAKER_00]: the world has come to a situation where we have to fight for our right to move

[00:44:52] [SPEAKER_00]: and to eat healthy

[00:44:53] [SPEAKER_00]: and that's hard

[00:44:55] [SPEAKER_00]: because it's not like we're going back to something that we've always done

[00:45:00] [SPEAKER_00]: and we just have to sort of rediscover this

[00:45:02] [SPEAKER_00]: we have lived in a certain way

[00:45:05] [SPEAKER_00]: and it's really important to judge that

[00:45:09] [SPEAKER_00]: because if you have a life, you look after a family, you raise a family, you have a job

[00:45:13] [SPEAKER_00]: and if you haven't eaten broccoli for the last 30 years

[00:45:17] [SPEAKER_00]: it's for a reason it's not because you're a bad person

[00:45:20] [SPEAKER_00]: but now if you want to change there's no sort of

[00:45:23] [SPEAKER_00]: natural transitioning into this

[00:45:26] [SPEAKER_00]: you have to make a big decision

[00:45:28] [SPEAKER_00]: so we have to take small steps

[00:45:30] [SPEAKER_00]: but you have to make a big decision

[00:45:31] [SPEAKER_00]: and you have to be very deliberate

[00:45:33] [SPEAKER_00]: and you have to be ready to fight for your right to be healthy

[00:45:36] [SPEAKER_00]: because it's not going to be given to you

[00:45:39] [SPEAKER_00]: and I think that that's the most important insight.

[00:45:42] [SPEAKER_00]: Once you realize that

[00:45:44] [SPEAKER_00]: then you can start taking steps

[00:45:46] [SPEAKER_00]: and it will become easier

[00:45:47] [SPEAKER_00]: because then you're prepared for

[00:45:50] [SPEAKER_00]: something of a fight

[00:45:51] [SPEAKER_00]: which is going to be

[00:45:53] [SPEAKER_01]: yeah, I'm glad you're very real about it

[00:45:56] [SPEAKER_01]: because a lot of people

[00:45:57] [SPEAKER_01]: act like it's easy

[00:45:59] [SPEAKER_01]: and it's not easy

[00:46:00] [SPEAKER_01]: but like you said, it's just got to be deliberate

[00:46:02] [SPEAKER_01]: and you have to remind yourself that you're making the choice

[00:46:05] [SPEAKER_01]: I think you're making the choice to become healthy

[00:46:09] [SPEAKER_01]: and one of the guys I follow and listen to a lot

[00:46:12] [SPEAKER_01]: Gary Brekka and I'm paraphrasing what he says

[00:46:14] [SPEAKER_01]: but he says

[00:46:16] [SPEAKER_01]: convenience is the quickest path to death

[00:46:18] [SPEAKER_01]: more or less

[00:46:19] [SPEAKER_01]: and it's exactly what you were saying

[00:46:21] [SPEAKER_01]: that everything's convenient

[00:46:22] [SPEAKER_01]: but that's just another way to say you're not moving

[00:46:26] [SPEAKER_01]: you're not doing

[00:46:27] [SPEAKER_01]: because we can have groceries delivered

[00:46:29] [SPEAKER_01]: when we can do all these things

[00:46:31] [SPEAKER_01]: that we don't have to move or get out and walk

[00:46:33] [SPEAKER_01]: and we don't realize what we're doing

[00:46:35] [SPEAKER_01]: to our bodies with that.

[00:46:38] [SPEAKER_00]: Yes, some people even call it an evolutionary trap

[00:46:41] [SPEAKER_00]: because our brain is built

[00:46:44] [SPEAKER_00]: in order for us to conserve energy

[00:46:47] [SPEAKER_00]: so to eat as much as possible

[00:46:49] [SPEAKER_00]: and to move as little as possible

[00:46:51] [SPEAKER_00]: and it has served us really well

[00:46:54] [SPEAKER_00]: for thousands and thousands of years

[00:46:56] [SPEAKER_00]: because that's how we survived

[00:46:58] [SPEAKER_00]: food was scarce

[00:47:00] [SPEAKER_00]: and energy was precious

[00:47:03] [SPEAKER_00]: so our brain learned to want to not move

[00:47:07] [SPEAKER_00]: and eat whatever there's food

[00:47:08] [SPEAKER_00]: and now this evolutionary trait that we have

[00:47:12] [SPEAKER_00]: is our undoing

[00:47:14] [SPEAKER_00]: because there's food all the time

[00:47:16] [SPEAKER_00]: so we still have this instinct of eating all the time

[00:47:18] [SPEAKER_00]: so we eat too much

[00:47:20] [SPEAKER_00]: and we don't have to move

[00:47:22] [SPEAKER_00]: because everything is so convenient

[00:47:24] [SPEAKER_00]: and this urge that we have to stay still

[00:47:27] [SPEAKER_00]: to save the energy that we have ingested

[00:47:30] [SPEAKER_00]: is there and it leads us down this path

[00:47:32] [SPEAKER_00]: so it's a dangerous situation.

[00:47:36] [SPEAKER_00]: Yeah, it is.

[00:47:37] [SPEAKER_01]: Well, as we kind of wrap up

[00:47:39] [SPEAKER_01]: I just wanted to thank you for being on the show

[00:47:41] [SPEAKER_01]: I love your message

[00:47:43] [SPEAKER_01]: and I think something you give to people

[00:47:46] [SPEAKER_01]: that is very needed is hope

[00:47:48] [SPEAKER_01]: and whether you have an autoimmune disease or not

[00:47:51] [SPEAKER_01]: a lot of times we lose hope

[00:47:53] [SPEAKER_01]: that we can make things better

[00:47:54] [SPEAKER_01]: that we can feel better, that we can have energy again

[00:47:57] [SPEAKER_01]: we just accept the situation more in

[00:48:01] [SPEAKER_01]: as this is the way it is

[00:48:03] [SPEAKER_01]: and you've proven

[00:48:04] [SPEAKER_01]: in multiple ways

[00:48:06] [SPEAKER_01]: that's not necessarily the case

[00:48:08] [SPEAKER_01]: so I thank you for that.

[00:48:10] [SPEAKER_01]: That's pretty awesome.

[00:48:12] [SPEAKER_00]: Thank you for having me.

[00:48:13] [SPEAKER_00]: Yes, if I can give hope to

[00:48:14] [SPEAKER_00]: just one personal listen to this then

[00:48:16] [SPEAKER_00]: I'm happy but there always is hope.

[00:48:19] [SPEAKER_00]: Thank you, Michelle.

[00:48:21] [SPEAKER_01]: Thank you

[00:48:21] [SPEAKER_01]: and I'll put all your information

[00:48:23] [SPEAKER_01]: in the show notes for us the links to you

[00:48:25] [SPEAKER_01]: so everyone will have access

[00:48:26] [SPEAKER_01]: but thank you very much.

[00:48:28] [SPEAKER_01]: I've enjoyed it.

[00:48:29] [SPEAKER_01]: Me too.

[00:48:30] [SPEAKER_01]: Thank you.

[00:48:31] [SPEAKER_01]: Bye bye.

[00:48:33] [SPEAKER_01]: As we wrap up today's episode

[00:48:35] [SPEAKER_01]: I hope Kim sharing her knowledge experience

[00:48:38] [SPEAKER_01]: and wisdom has helped you in some way

[00:48:40] [SPEAKER_01]: I thought it was amazing how much hope

[00:48:42] [SPEAKER_01]: Kim brings to many of us who deal with

[00:48:44] [SPEAKER_01]: chronic health problems

[00:48:45] [SPEAKER_01]: or loved ones with chronic health issues

[00:48:47] [SPEAKER_01]: The main thing that I'm walking away with

[00:48:50] [SPEAKER_01]: is Kim's words that if we want to get healthy

[00:48:52] [SPEAKER_01]: we need to know it's going to be a fight

[00:48:55] [SPEAKER_01]: and we need to prepare for that battle.

[00:48:57] [SPEAKER_01]: It's not a one-time preparation either.

[00:48:59] [SPEAKER_01]: It's a daily battle

[00:49:01] [SPEAKER_01]: and a daily choice to keep fighting for that goal.

[00:49:04] [SPEAKER_01]: A life of convenience is a choice for bad health.

[00:49:07] [SPEAKER_01]: Another thing that really stood out to me

[00:49:09] [SPEAKER_01]: is that Kim made sure that we all realize

[00:49:11] [SPEAKER_01]: that it isn't just the strength benefit

[00:49:13] [SPEAKER_01]: of the weightlifting but also the mental health benefits

[00:49:16] [SPEAKER_01]: which she felt were the biggest benefit of all.

[00:49:19] [SPEAKER_01]: So what stood out to you?

[00:49:21] [SPEAKER_01]: I would love to hear from you as always.

[00:49:23] [SPEAKER_01]: I hope this episode helps at least one person

[00:49:26] [SPEAKER_01]: and with that I hope you have a blessed week in my friend.

[00:49:33] [SPEAKER_01]: Thank you for listening to The Beauty in the Mass.

[00:49:36] [SPEAKER_01]: If you enjoyed what you heard, please share it with a friend

[00:49:39] [SPEAKER_01]: and if you haven't already, please subscribe,

[00:49:41] [SPEAKER_01]: rate and review this podcast on your favorite pod player.

[00:49:45] [SPEAKER_01]: If you have any questions or comments

[00:49:47] [SPEAKER_01]: and a topic I did you'd like to hear about

[00:49:49] [SPEAKER_01]: or you'd be a great guest on the show.

[00:49:52] [SPEAKER_01]: You can reach me directly at The Beauty in the Mass.com.

[00:49:55] [SPEAKER_01]: Thanks for listening.