Strength Training Inspiration: From MS to European Master's Champion with Kim Rahir

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When you help someone, like one of my clients, when she came to me, she was walking with a stick to get out of bed in the morning, and now she goes horse riding.

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And she just keeps saying, you helped me be myself again.

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That is rewarding.

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That is gratifying.

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This is something that gives you purpose, and it touches me more deeply than writing a good story.

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Writing a good story is fun, but this is purpose.

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Welcome to The Wayfinder Show with Luis Hernandez, where guests discuss the why and how of making changes that lead them down a more authentic path or allow them to level up in some area of their life.

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Our goal is to dig deep and provide not only knowledge, but actionable advice to help you get from where you are to where you want to be.

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Come join us and find the way to your dream life.

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Welcome back to The Wayfinder Show.

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I'm your host, Louis Hernandez, and today I am here with Kim Raheer.

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Kim is a health coach for midlife women.

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She is here to inspire by sharing her personal path of being diagnosed with MS in 2013 and going on to win a European Master's Weightlifting Championship last year in her midlife.

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She literally muscled her way out of illness and now helps women deal with a host of health symptoms by building muscle and strength.

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Her story made her change career from journalism to coaching and she is on an empowering muscle mission to help women claim their place and their happiness in midlife.

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Kim, welcome to The Wayfinder Show.

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Thanks for having me.

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I'm excited about our conversation.

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Yeah.

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Likewise.

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You're really inspiring your story.

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Let's just start there about with your story.

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You were diagnosed with multiple sclerosis in 2013.

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Yeah.

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Tell us about that.

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Yeah.

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That was actually a very low blow because I had, all the immune troubles before in, in 2008 out of the blue.

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I was seen double, taken to the hospital, and spent six weeks in hospital, three weeks on, I was like paralyzed from the hips downwards, couldn't wiggle a toe, and they weren't sure what it was, which is the scariest part.

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It's also crazy because you find yourself in hospital.

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wishing for a diagnosis please let it be herpes, please let it be something, but let me know what it is.

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They knew it was autoimmune, but it took them a while to realize that this was a syndrome called Guillain Barré.

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It's named after the French doctors who discovered it.

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It's a one off.

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It's very brutal.

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It hits you from one day to the next.

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And I was actually quite lucky because it stopped at the hips.

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It's like ascending paralysis.

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And if it, goes up to the neck, you can't breathe and they have to ventilate you.

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So even though I found it traumatizing, horrible, very dark, my kids were small.

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My oldest was like 10, I had three kids.

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And I was in hospital, but I got over it.

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They said, it's a Guillain Barré, one off, you're fine, and then two years later I feel my left hand going numb, go to the doctor and then they say, Oh yeah, this time it's different.

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This time your autoimmune, your immune system is attacking the white matter in your nerves.

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It's MS.

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And I thought, come on, this can't be, I just got over this thing.

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I was so happy when I learned to walk again.

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And until this day, honestly, I'm grateful for every step that I take, like just being able to walk.

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I know now it's not a given And then I thought, and now it's MS, that's horrible because it's so much scarier, a one off, comes and go to the MS, that's for life and they scare you also by telling you everything that could happen to you.

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When I was in the hospital for, they give you like a cortisone, shot.

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to stop the inflammation, to stop the attack.

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And then there was a guy, a young doctor, who was doing a survey and he asked me all kinds of questions.

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And I said, why, what are you doing?

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And he said, yeah, I'm working on this particular form of MS where you go blind.

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And I said, oh, thank you for letting me know that I could even go blind.

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It's, it's just terrifying.

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Terrifying.

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And When I think of those days, I think of darkness and I felt very dark, very, and disappointment, because you have I never was a person who had these precise plans, what I wanted to do with my life.

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And some people have this thing, like by 30, I want to have a family and by 40, I want to have a house.

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And I had nothing of this, but still I had an idea of what I wanted my life to look like and who I thought I was.

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Because until you're first brushed with illness, I think we all think we're invincible, right?

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Nothing will happen to us.

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And then you have to redefine all that.

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That's tough.

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Yeah.

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Yeah.

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I can't even imagine.

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I've been very lucky most of my life with very good health.

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Thank God.

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I, to the point where I get scared when I first got COVID, I couldn't run for a little bit, excuse me, where I say that and then I start coughing, but there's a sign.

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Yeah.

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when I first got COVID, and I've been a long distance runner for a long time and I couldn't really run.

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And I got scared Oh man, what if I can never run again?

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And my life just, I felt like the world getting very dark all of a sudden.

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And luckily, we recovered and COVID is for most people it's temporary and we get over it.

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And now it's, that's even more the case, right?

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Thank goodness.

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But, I couldn't imagine having something.

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permanent.

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How did you deal with that?

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Emotionally at that time, thinking, yeah, that there was only one thing that could help me at the time.

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And it's still the one thing that I recommend to anybody.

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It's focusing on the present day, on the present moment, looking at the big picture, looking at my future.

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Even now, if I think where am I going to be in 20 years, it scares me.

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We never know what's going to happen, our health, our family, our surroundings.

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And it's not useful thinking about this either because it's a non existent situation.

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You can get all worked up about stuff that isn't real.

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I focused on the present day.

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And because I had been in the hospital, I knew that I needed to enjoy every single moment with my kids while I was home.

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And this MS diagnosis I had, my left hand is numb to this day, but otherwise I could still walk.

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I have no big damage.

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And I was grateful for that.

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And I was just going to make the most out.

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Of every single day and everything that I could do now, just what can I do today, here and now.

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And that helped me, not to be too scared and not to waste energy on something that I couldn't really influence.

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for me, that was a really big life lesson because even now when something happens or when I'm in a anxious mood, sometimes you wake up anxious.

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I don't know if that happens to you too.

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I can just say, okay, there's no point in speculating about stuff that could happen.

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What can I do now?

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What will I do now?

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And then I do that.

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And with the activity and really being in the moment, you feel better right away.

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And that's what I did.

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I also started lifting weights and I had this urge, I wanted to get super strong.

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And the doctor was not encouraging.

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He said, be careful.

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I got myself a book when I think it was one of the first books that said women should lift heavy too.

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It was, I think, end of nineties, but this was like 2013.

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But I found that book and I followed that book, the workouts they have, the instructions on good form and everything.

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And then when you start lifting weights, you get stronger.

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And today I think.

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that the main effect that it had was my mental health.

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It actually gave me so much confidence and optimism.

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And also being able to trust your body again.

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I think that was also the drive behind this, that I wanted to become strong.

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I wanted to be able to trust my body because of autoimmune disease.

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Somehow it's a little bit like a betrayal, right?

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What?

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My body attacking itself?

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What on earth?

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That's really very distressing.

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And I got better and better.

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My neurological checkups lasted like two minutes.

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I walked in there, walked out of there.

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And then we moved to Spain and I found myself a fantastic neurologist who after, watching me for two or three years said, do you want it to stop your treatment?

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I said, hell yes.

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Because, the treatment that you take is injecting yourself three times a week.

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The injection sites get sore.

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You have like flu like symptoms.

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You don't have the flu, but you feel it.

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It's, I think it's like pseudo flu.

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Cause you feel like you have the flu and I took over the counter drugs to squash that because I wanted to just live normally.

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I didn't want to feel sick all the time.

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So when the doctor said, do you want to stop your treatment?

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Yeah, that's amazing.

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I get a second shot at life with this.

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And that's seven years ago.

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I've been without treatment and without relapse.

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And this was very unconventional also because usually when you start treatment, you don't stop because you don't know what's going to happen.

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Now, I learned that apparently there's this five year mark, like if you have been fine for five years with MS, you, have a big chance that you're in remission.

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That's amazing.

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How long have you been without, treatment now?

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Seven years.

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Seven, oh, okay.

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Sorry.

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I missed it.

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Yeah.

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Excellent.

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Wow.

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That's incredible.

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And, congratulations on that.

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I'm curious, did you move to Madrid?

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Or the medical treatment or lack of, I should say, or no.

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Okay.

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No, we, I got, I, my first sickness was in Berlin.

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My MS diagnosis was in France and Paris and, my remission was in Spain.

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I used to be a journalist too, before I became a health coach and my husband is a journalist.

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So he got assigned to these places and with our three kids, we moved every four years to a new country.

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So it was just, it was a professional move and lucky me because I found this doctor who had the courage, and the insight to take me off my treatment.

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Excellent.

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I'm curious, going back to the diagnosis, how did your family, your coworkers, you obviously are a professional journalist, all that, how did they react to this?

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My family was very supportive, very I think they were very worried, but they didn't show it and, I'm quite grateful for that.

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My kids were small and the worst part was in Berlin when I was in hospital if kids with visiting your own kids visiting you and you're in a hospital.

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bed.

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That's very painful.

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But after that, like in, in France, when I had to go and get, infusions and doctor's visits and everything, that was in the daytime, they were in school.

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And because I didn't have any damage and I could next, walk and move normally, I, I didn't offload a lot of that experience on them.

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I tried to make days as normal and as fun as possible.

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And, I wanted to enjoy my time with them too.

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So that was okay.

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I think my husband, he was super, super worried and, he didn't show it too much.

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And I'm very grateful for that.

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Okay.

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So going back to strength training, this is fascinating.

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So now you coach people for this full time no longer a Yes.

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And it was, I had thought about, coaching for a while in, when we are young and we are.

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I always imagine life decisions as being like, one day you come to this fork in the road and then black is right and white is left.

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And then you make that decision when in reality, it's always more like gray.

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And you think about the decision for a long time and you're not very sure.

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So it's been, it had been a while, but when I was taken off the treatment, I really thought that I was onto something with my approach because it had made me so happy and so healthy that I think that I need to share this.

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And that helped me take that step.

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I took certifications, personal training and online coaching and all these things.

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I, stepped away From journalism, and I haven't regretted it for a single moment.

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it's nice to write a nice.

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article, it feels good, but it's mostly about your ego and then maybe some colleagues who say, Oh, well done.

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That was a nice piece.

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but when you help someone like one of my clients, when she came to me, she was walking with a stick to get out of bed in the morning and now she goes horse riding and it's, she just keeps saying, you helped me be myself again.

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That is rewarding.

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That is gratifying.

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This is something that gives you purpose.

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And it touches me more deeply, than writing a good story.

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Writing a good story is fun, but this is purpose.

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Yeah.

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Oh, very cool.

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So we're actually, let me backtrack a little bit more before you got into weightlifting, which is after your diagnosis, were you already into personal fitness or anything health related?

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Yes.

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You were.

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I actually, used to go to the gym.

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Okay.

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But I didn't have this sort of single minded, purpose.

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I went like everybody, most women go, you want to stay in shape or you want to try to make your body look a certain way, which is also, pretty, I'm not going to say useless, it's not motivating, really not empowering.

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Whereas when you go and say, okay, I'm just going to get insanely strong when you have this really single focus, then you know exactly what to do.

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And it's just more rewarding.

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I used to go before, but it was like, running on the treadmill and doing a bit of, I don't know, lat pulls or whatever.

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It was not the same.

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It was not the passion that it is now.

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Yeah.

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Interesting.

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Okay.

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your focus is on women in their midlife getting into strength training.

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I'm going to be selfish here and ask that, you help men into midlife too.

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So I'm going to approach it from the questions from that point.

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If I want to, I'm a scrawny little guy and, I run a lot.

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I sometimes go through some strength training regimens, but it's really just to maintain my body for running.

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If I were to get into it, how would you suggest I approach it?

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I would need to have a look at you first because that's the main thing, especially for people in midlife because we have all different mileage on our joints, different skills, different experiences.

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So I would have to have a.

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Pretty good look at you, see how you move, how strong you are, how mobile you are, because most runners neglect mobility.

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and flexibility a little bit.

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depending on what I find, I would start you on big complex moves, which is, how can I describe a comp let's say an isolated move would be a bicep curl, for example.

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That's what bodybuilders do.

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Yet they work on small muscles and train them into oblivion.

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So they.

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end up looking a certain way.

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Where I'm into building muscle, but I'm doing it with movements.

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So we're going to do squats, deadlifts, things like this, movements that are functional.

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Things that we do in everyday life or should be doing in everyday life.

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We're doing it less and less because everything is mechanized and automated.

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But lifting stuff up from the floor, picking stuff up from overhead, pushing, pulling.

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Carrying, we do one legged moves too, because that's very important for balance, in midlife.

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So I would start you on that if I were to find that you're ready for this, and this happens often with women who have never done strength training and who feel, a bit fearful of, starting to move.

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We start with a gentle activation where we do like very small moves just to reconnect your brain with your musculature, because when you don't use certain muscles for a long time, they go offline, which means that the brain doesn't really work on the quality of the signal.

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Because how do you contract a muscle?

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It's the brain sending a signal to the muscle, and then it contracts.

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And, the effectiveness of the contraction depends on the quality of the signal that comes from the brain.

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And that's something that you can improve, in spectacular ways very early on.

00:17:20.452 --> 00:17:23.143
That's what they also call newbie gains.

00:17:24.057 --> 00:17:30.988
Because you, when you start, you get stronger very quickly, but it's not that your muscles grow like crazy.

00:17:31.428 --> 00:17:36.667
It's actually just the quality of the signal that goes from the brain to the muscle improves.

00:17:36.847 --> 00:17:39.178
It's just the whole system just functions better.

00:17:39.653 --> 00:17:40.923
And that's a great gain.

00:17:40.932 --> 00:17:43.553
That's fantastic because it means that carry yourself differently.

00:17:43.603 --> 00:17:50.262
You're more in charge of your movements, your more confident in your body and also your reactions become better.

00:17:50.323 --> 00:17:57.462
It's something that I do with all my clients is fall prevention, but in reality it's actually fall reaction training.

00:17:57.462 --> 00:18:03.663
So I put your body into weird positions in space so your brain gets used to this.

00:18:04.843 --> 00:18:11.883
If you ever take a tumble, it knows how to protect your body like in a split second because it's used to these weird positions.

00:18:14.212 --> 00:18:14.692
Okay.

00:18:15.133 --> 00:18:21.607
I think as runners, we often think of, strength training As like a necessary evil.

00:18:22.357 --> 00:18:30.458
We want to do enough that keeps us from getting injured, but we don't want to do so much that we bulk up or anything like that.

00:18:30.468 --> 00:18:39.417
And now there's starting to be a lot of research, and the opposite side saying, Hey, we should actually be lifting heavy and, in quick bursts and all that.

00:18:39.417 --> 00:18:42.268
I don't know if you have any expertise around that for improvement.

00:18:42.317 --> 00:18:42.528
Yes.

00:18:42.528 --> 00:18:42.728
Running.

00:18:44.292 --> 00:18:44.903
I do.

00:18:45.292 --> 00:18:50.923
It's the concept of specificity that is really crucial for everything that we do.

00:18:51.623 --> 00:18:55.383
And there's a difference between getting strong and bulking up.

00:18:55.752 --> 00:19:02.262
to bulk up you have to follow a certain protocol, which is Lots of repetitions, not so heavy weights.

00:19:02.272 --> 00:19:05.073
It's to force the muscle to grow.

00:19:05.782 --> 00:19:12.893
And as a runner, you don't want to bulk up because you're going to carry all that weight around, the less you carry, the easier your run is going to be.

00:19:13.242 --> 00:19:17.323
However, you need to strengthen the muscles around your joints.

00:19:18.613 --> 00:19:22.742
If you want to keep your knees safe, if you want to keep your hips safe and your ankles.

00:19:22.742 --> 00:19:24.692
So you want to work on strength.

00:19:25.093 --> 00:19:27.782
And that does require training it regularly.

00:19:27.782 --> 00:19:29.613
And I think you could really benefit from this.

00:19:29.613 --> 00:19:35.143
And I'd see a lot of runners also, that don't look into their back strength.

00:19:35.173 --> 00:19:37.462
They're always a little bit hunched over.

00:19:38.472 --> 00:19:46.573
And that's something that will cause problems over time, like health problems, shoulder problems, but even breathing problems, digestive problems.

00:19:46.573 --> 00:19:48.103
You need a good posture to be healthy.

00:19:48.673 --> 00:19:56.532
And it will not impair your running if you have a strong back, it's gonna make you, I think the breathing's actually going to be even easier.

00:19:58.303 --> 00:20:01.423
But I used to run when I was younger and I know how it feels.

00:20:01.452 --> 00:20:02.653
you just want to run.

00:20:03.353 --> 00:20:05.073
you don't even want to stretch afterwards.

00:20:05.637 --> 00:20:08.468
because it's just all feel like a waste of time.

00:20:09.097 --> 00:20:15.428
But it's really very reasonable to keep a basic strength just to keep your joints safe, especially, as you grow older.

00:20:15.428 --> 00:20:19.198
And like many women, they're in their 40s or 50s.

00:20:19.442 --> 00:20:24.673
They wake up, they look in the mirror and then they realize, oh my God, I'm carrying all this extra weight.

00:20:24.692 --> 00:20:25.702
Where did this come from?

00:20:26.113 --> 00:20:27.663
I need to burn fat now.

00:20:27.663 --> 00:20:28.792
and then they think of running.

00:20:28.823 --> 00:20:32.913
Running is the best way to lose weight or to get slim or lean or whatever it is.

00:20:34.752 --> 00:20:38.843
And the number of women I've talked to who started a couch to 5k and got injured.

00:20:39.258 --> 00:20:40.647
It's mind blowing.

00:20:40.657 --> 00:20:41.178
That's right.

00:20:41.577 --> 00:20:53.867
You have to get your body ready and that specificity and the specificity is also, to have the musculature to support your joints, when you go running, that's really important.

00:20:54.478 --> 00:20:54.988
Bulk?

00:20:55.038 --> 00:21:02.107
No, because, and you can see, I love the concept of specificity at work when I love football, what you call soccer.

00:21:03.488 --> 00:21:06.788
And when you see them, they have tiny upper bodies.

00:21:06.788 --> 00:21:16.458
They do need some physicality to do some pushing and shoving, but most of all, they need to run, for one and a half hours and they have to be fast and they have to sprint.

00:21:16.468 --> 00:21:21.397
So they cannot use any muscle mass that they're going to carry on their upper body.

00:21:21.397 --> 00:21:23.577
It's just going to slow them down and make them tired.

00:21:23.627 --> 00:21:28.548
Yeah it's amazing when you see, and this is an important point, I have to make this point.

00:21:29.278 --> 00:21:38.512
We tend to think when we like, when we see runners like elite marathon runners, we see their physique, they're tiny, super, super lean, super skinny.

00:21:39.952 --> 00:21:44.923
And it makes us think, oh, so if I become a marathon runner, I will have that physique.

00:21:45.432 --> 00:21:46.563
But it's the other way around.

00:21:46.992 --> 00:21:50.522
They became a marathon runner because they had that physique.

00:21:50.998 --> 00:21:51.357
Yeah.

00:21:52.657 --> 00:22:01.367
And it's something, I love it in the Olympics when you see the different sports and the different body types that are like predestined for this kind of sport.

00:22:01.397 --> 00:22:02.448
It's very impressive.

00:22:02.448 --> 00:22:10.968
And something that we need to understand because there's no point in trying To shape your body in a way that it will not be able to do.

00:22:11.518 --> 00:22:12.607
Yeah, no, absolutely.

00:22:12.607 --> 00:22:28.867
It goes to, I'm five feet six and so the chances of me becoming a basketball player, pretty slim to none and you recognize that early on and so you move towards other sports, We have to recognize where our strengths are and working on those, becoming better within that sport Yes.

00:22:29.377 --> 00:22:31.637
Tell me some of the, you deal with people in the midlife.

00:22:31.688 --> 00:22:39.647
So what if people want to get into this, like they haven't been an athlete before, they haven't been going to gym or intentional as you're saying there.

00:22:40.048 --> 00:22:41.817
I see this in running a lot, right?

00:22:41.857 --> 00:22:58.928
And people who get into it, and I've coached people too, and, there's a certain mindset when they come in, especially in their midlife that I think is the first initial barrier that you almost have to help overcome before even the physical, barriers, the things to work on.

00:22:58.948 --> 00:22:59.867
Do you know what I'm talking about?

00:22:59.867 --> 00:22:59.907
Yeah.

00:23:01.303 --> 00:23:01.962
Absolutely.

00:23:02.012 --> 00:23:13.643
As a newbie coach, I thought my job was to design a perfect exercise program for a person so they could execute that and then tell them what best to eat to make that really effective.

00:23:13.702 --> 00:23:14.313
And that was it.

00:23:14.863 --> 00:23:16.002
That's not the job.

00:23:16.192 --> 00:23:19.613
The job is actually to get people to do it.

00:23:20.692 --> 00:23:21.843
That's the big one.

00:23:22.222 --> 00:23:29.303
To overcome all the resistance and all the obstacles that keep you from doing what you want.

00:23:29.972 --> 00:23:32.863
know you want to do what you should do consistently.

00:23:34.903 --> 00:23:36.042
that's the biggest challenge.

00:23:36.042 --> 00:23:39.833
It's actually not just, telling people, yeah, you have to lift this much or eat that.

00:23:40.333 --> 00:23:41.522
That's not the thing.

00:23:41.522 --> 00:23:48.222
It's how do you actually manage to introduce this big change into your life?

00:23:48.403 --> 00:23:51.032
and it is big change.

00:23:51.373 --> 00:23:53.063
And our brain hates change.

00:23:53.343 --> 00:23:57.722
changes danger, changes, I don't know, what's on the other side.

00:23:57.792 --> 00:24:13.522
so what I found, and this is my approach that works really well, especially for women who have never trained, women who do not want to go to the gym because they hate that place, is I start you with 15 minutes a day that you do in the comfort of your home.

00:24:14.182 --> 00:24:16.042
So I remove all.

00:24:17.413 --> 00:24:24.873
Not all, but nearly all the barriers, everything that could come between you and that workout, gets removed.

00:24:26.732 --> 00:24:27.452
An example.

00:24:27.663 --> 00:24:28.633
January 1st.

00:24:28.643 --> 00:24:29.752
So many people say, okay.

00:24:30.673 --> 00:24:33.873
Big decision, I'm going to the gym three times a week.

00:24:34.762 --> 00:24:46.143
And you think that you have made this one big decision when actually you have condemned yourself to making 25 decisions three times a week every time you want to go to the gym.

00:24:47.242 --> 00:25:07.692
You have to pack your bag, you have to get into your car, you have to drive through traffic, you have to find parking, you have to walk into the locker room, you have to get changed, you have to walk onto the gym floor, all these decisions you have to make and every single one could trip you up, every single one could stop you because you're having a bad day.

00:25:08.147 --> 00:25:12.198
You have a stressful day, no time, you're late, or there's a traffic jam.

00:25:12.248 --> 00:25:15.157
So many things will get in the way of you doing this.

00:25:15.157 --> 00:25:19.597
And that's why these resolutions don't work because it's not one decision.

00:25:19.597 --> 00:25:25.097
It's 5, 000 decisions that you decided you are going to make over the next weeks and months.

00:25:25.548 --> 00:25:26.788
And it's just too much.

00:25:26.788 --> 00:25:27.887
It's impossible.

00:25:27.938 --> 00:25:30.617
It's not human to be able to do that.

00:25:31.167 --> 00:25:37.238
I came up with a system where you do 15 minutes at home and you can even do that in your pajama.

00:25:37.248 --> 00:25:38.307
So you don't need equipment.

00:25:38.307 --> 00:25:39.038
You don't need anything.

00:25:39.038 --> 00:25:42.147
You just, and that boils it down to just one decision.

00:25:42.748 --> 00:25:48.557
The resistance is at the lowest level possible.

00:25:49.607 --> 00:25:59.692
And then when you start doing that, you create momentum because of course, For a few workouts, you're going to feel good about yourself and then you're going to start believing in yourself and you're going to be motivated.

00:25:59.692 --> 00:26:02.843
And after two weeks, you will feel an energy surge.

00:26:02.843 --> 00:26:03.643
You feel stronger.

00:26:03.643 --> 00:26:06.472
You will suddenly feel stuff in your body that I haven't felt before.

00:26:06.472 --> 00:26:08.532
And then it becomes easier.

00:26:08.532 --> 00:26:09.542
It becomes ingrained.

00:26:09.542 --> 00:26:13.803
It becomes intrinsic motivation because you know it's going to make you feel good.

00:26:14.423 --> 00:26:18.492
But, to get that foot in the door at the beginning, that's the challenge.

00:26:18.492 --> 00:26:19.313
That's the job.

00:26:19.323 --> 00:26:20.373
That's my craft.

00:26:20.373 --> 00:26:20.468
Yeah.

00:26:20.468 --> 00:26:20.563
Yeah.

00:26:21.002 --> 00:26:21.573
I agree.

00:26:21.682 --> 00:26:24.063
I think, I'm actually a very early morning runner.

00:26:24.442 --> 00:26:25.833
I run at five in the morning.

00:26:26.192 --> 00:26:28.452
and the reason why is exactly because of that.

00:26:28.613 --> 00:26:37.307
I found over the years, That there's just so many things that can happen throughout the day That you just start making an excuse and running is the simplest sport, right?

00:26:37.317 --> 00:26:42.377
Just throw on some running shoes and go out the door, which is another reason why I like it because it is A lot less decisions.

00:26:42.377 --> 00:26:42.988
It's simpler.

00:26:43.307 --> 00:26:48.817
if you just start your day knocking it out Then you know you feel very accomplished you get a lot more done.

00:26:48.837 --> 00:26:56.228
Remove all those barriers that come up throughout the day and same things goes for me Exercising outside of running like I've had gym memberships.

00:26:56.228 --> 00:27:02.887
Actually, we just got one for a gym for our whole family, not too far from our house, couple blocks.

00:27:02.948 --> 00:27:15.298
We try to make it as easy as possible, but I still find myself just wanting to get up and do a few push ups and I'm trying to, because for me, just the mental, barrier of what do I do when I get there?

00:27:15.357 --> 00:27:18.228
And so I'm taking, I will sign up for some fitness classes now.

00:27:18.637 --> 00:27:20.327
Sometimes I'm the only man in there.

00:27:21.387 --> 00:27:27.357
But yeah, I think eliminating all of those barriers makes it just so much, better.

00:27:27.357 --> 00:27:31.667
I think also, The other one is working with a professional like yourself, right?

00:27:31.698 --> 00:27:42.377
Like I know when I've had, coaches for whether it's nutrition or running or personal training, what have you, they really focus on my lifestyle first in working around that.

00:27:42.387 --> 00:27:44.597
How do I, to remove all those barriers?

00:27:44.968 --> 00:27:46.538
So is that something you do as well?

00:27:47.587 --> 00:27:48.518
Yes, absolutely.

00:27:48.827 --> 00:27:49.107
And it's.

00:27:50.178 --> 00:27:58.478
Interesting, because that's another case with my typical client, women in midlife, they think that they should be able to do all this by themselves.

00:27:58.998 --> 00:28:01.998
there's a lot of shame and guilt going into this feeling out of shape.

00:28:02.678 --> 00:28:05.268
And I think it's just, these are all skills.

00:28:05.728 --> 00:28:13.188
Which I find liberating, it's got nothing to do with your personality, it's got nothing to do with you being lazy or undisciplined or whatever.

00:28:13.367 --> 00:28:14.147
It's a skill.

00:28:14.147 --> 00:28:15.678
It's a skill that you can learn.

00:28:16.117 --> 00:28:17.518
And that includes everything.

00:28:17.528 --> 00:28:27.202
Like you just said, how to eat, how to recover big one because recovery gets neglected very easily and how to train.

00:28:27.762 --> 00:28:33.393
Ideally, this is something that fits you, your life, your personality, like a glove.

00:28:34.002 --> 00:28:40.532
That's why it's also a good idea to work with a professional because they will adapt the program to what you need.

00:28:40.863 --> 00:28:47.992
As you will not sign up for those, couch to 5k and hurt yourself because it's just not for you.

00:28:48.542 --> 00:28:50.903
So yeah, lifestyle is a big one.

00:28:51.353 --> 00:29:00.252
And we often, underestimate the effect of stress and sleep deprivation and all these things on our overall wellbeing.

00:29:00.772 --> 00:29:03.173
Sleep has been getting big too, and I'm very glad.

00:29:03.343 --> 00:29:05.393
Because it's a really important activity.

00:29:06.022 --> 00:29:08.522
Some people still say I'll sleep when I'm dead or something.

00:29:09.153 --> 00:29:11.873
But, this is also something we work on, with my clients.

00:29:11.873 --> 00:29:15.762
Because sleep is like universal legal doping.

00:29:15.762 --> 00:29:17.113
It makes you better at everything.

00:29:17.452 --> 00:29:17.863
Yeah.

00:29:18.282 --> 00:29:18.823
Oh yeah.

00:29:18.853 --> 00:29:19.323
Of course.

00:29:19.393 --> 00:29:20.563
And I love to sleep boy.

00:29:22.393 --> 00:29:23.932
What about nutrition?

00:29:24.782 --> 00:29:34.063
How much do you I've found I've always struggled finding people who will help me with, with nutrition as well as the exercise portion of training.

00:29:34.153 --> 00:29:38.992
And I've hired people separately for each and it makes a tremendous difference.

00:29:39.702 --> 00:29:41.012
Can you talk about that a little bit?

00:29:41.333 --> 00:29:42.123
Yeah, absolutely.

00:29:42.123 --> 00:29:42.442
Absolutely.

00:29:42.452 --> 00:29:43.593
So in my approach that.

00:29:44.107 --> 00:29:45.208
It's all integrated.

00:29:45.218 --> 00:29:56.698
It's actually quite holistic, as an approach because, the body is one piece and you could, it's hard to do one thing, look into your train really well.

00:29:56.728 --> 00:29:58.627
And I think that's pretty common.

00:29:58.627 --> 00:30:10.008
there's a type of person who loves training actually, and does a lot, but then neglects all the other, parts of the equation, like good food and everything.

00:30:10.018 --> 00:30:16.518
I coach is that you need use food in order to fuel your body.

00:30:16.518 --> 00:30:25.528
So we let go of all these notions of, good foods, bad foods, healthy foods, unhealthy foods.

00:30:25.938 --> 00:30:27.518
This only complicates things.

00:30:27.567 --> 00:30:39.688
You want to ask yourself, What kind of food do I need to have a great workout, to feel energized throughout my day, to feel good and also happy with my meals?

00:30:40.663 --> 00:30:45.613
And when take that approach instead of thinking, and sometimes clients come to me and say, okay, which foods can I not eat?

00:30:45.613 --> 00:30:47.182
And no, we don't do that.

00:30:47.593 --> 00:30:50.653
We asking which foods do I want to eat to feel good?

00:30:50.893 --> 00:30:51.133
Yeah.

00:30:51.563 --> 00:30:52.163
And to be strong.

00:30:52.663 --> 00:31:00.563
I have a big focus on protein, especially for women, especially with, bone health, muscle mass maintenance, and building.

00:31:01.413 --> 00:31:06.583
And it's also like women have like a cultural barrier when it comes to muscle.

00:31:06.583 --> 00:31:14.803
It's still not quite in every woman's mind that she does need muscle as the organ of longevity and quality of life.

00:31:15.073 --> 00:31:17.803
We're getting there, but not quite yet.

00:31:18.423 --> 00:31:20.042
And protein is a bit similar.

00:31:20.103 --> 00:31:23.932
You have to be really intentional if you want to eat all the protein that you need.

00:31:24.032 --> 00:31:26.272
It's not going to be, in your diet.

00:31:26.827 --> 00:31:42.567
automatically and especially not if you are very health conscious already and you've read all the articles about avocados and blueberries then you're going to have to be like really super intentional make sure you get the protein that you need so your body can repair it.

00:31:42.567 --> 00:31:45.127
it's not, for bulking up and building muscle.

00:31:45.127 --> 00:31:47.988
No, it's mostly for tissue repair.

00:31:47.998 --> 00:31:53.917
And the immune system, for antibodies, for all these things, we need protein and the body cannot store it.

00:31:54.048 --> 00:31:57.857
So you have to have a consistent intake every day.

00:31:59.458 --> 00:32:04.387
What are some, tips for simplifying, strength training and exercises.

00:32:04.387 --> 00:32:08.198
What about for meal, for meals for just being nutritious, because that can be hard, right?

00:32:08.218 --> 00:32:15.367
And oftentimes when it's hard, then we result, resort to ordering out or stopping, going through a fast food drive thru or something like that.

00:32:15.417 --> 00:32:19.988
What are some, good simplifying tips for our listeners to eat healthy?

00:32:20.653 --> 00:32:20.913
Yeah.

00:32:20.952 --> 00:32:32.353
You just want a blueprint for every meal that you take, which is you want like a palm sized serving of protein and like the hand portion method is great because it adapts the portion to your body size.

00:32:32.682 --> 00:32:35.232
If you're like LeBron James.

00:32:36.333 --> 00:32:41.212
And you probably, your palm size of protein is going to be probably a T bone steak.

00:32:41.222 --> 00:32:44.563
And for me, it might be half a chicken breast or something.

00:32:45.163 --> 00:32:47.532
So you want a palm size serving of protein.

00:32:47.542 --> 00:32:52.772
You want as much vegetable as you enjoy, variety and quantity is very great.

00:32:52.782 --> 00:32:58.843
It will fill you up, will give you tons of fiber, and nutrients, all the nutrients you need.

00:32:58.853 --> 00:33:04.682
And then you want to, eat carbs according to your physical activity.

00:33:06.942 --> 00:33:09.962
So when you're sitting all day.

00:33:10.807 --> 00:33:13.157
You don't need three potatoes on your plate.

00:33:13.208 --> 00:33:15.067
I know this is the traditional meal.

00:33:15.077 --> 00:33:20.377
Like we have some meat, we have some vegetables and then we need some starchy carbs because that's how we used to eating.

00:33:20.377 --> 00:33:22.617
That was how my mom built our meals.

00:33:22.637 --> 00:33:27.732
it had to be there because our forebears, they were physically active all day.

00:33:27.732 --> 00:33:28.873
They were working.

00:33:29.123 --> 00:33:31.202
they did manual labor.

00:33:31.272 --> 00:33:33.522
They really needed this fuel.

00:33:33.893 --> 00:33:36.063
Now we do need carbs to fuel everything.

00:33:36.063 --> 00:33:41.432
I'm not a low carb, promoter or think, that we should all go keto or low carb, not at all.

00:33:42.282 --> 00:33:53.053
Our brain needs sugar to function and we want to eat some carbs, but we really want to adapt it to our physical activity.

00:33:53.053 --> 00:33:58.423
So if you go out for a long run in the morning, you need a shit ton of carbs to fuel that.

00:33:58.597 --> 00:34:00.907
As a long distance runner, of course you do.

00:34:01.637 --> 00:34:06.518
If I sit at my desk all day, I don't really need that bowl of spaghetti.

00:34:06.567 --> 00:34:10.427
I need a steak or a chicken breast and I need tons of vegetables.

00:34:11.777 --> 00:34:17.293
And if you eat enough vegetables, you will not have that hunger too many carbs, which is good.

00:34:18.083 --> 00:34:18.434
Yeah.

00:34:19.353 --> 00:34:20.594
I find that, I buy.

00:34:21.193 --> 00:34:23.943
Broccoli in bulk and have it with just about everything.

00:34:23.943 --> 00:34:28.423
I find that I can eat a ton of it and I love it Such a good one.

00:34:28.974 --> 00:34:29.423
Very good.

00:34:29.443 --> 00:34:29.744
Kim.

00:34:29.753 --> 00:34:31.503
Thank you so much for all of this.

00:34:31.503 --> 00:34:36.554
I think at this point we'll Jump over to our world famous wayfinder four.

00:34:37.414 --> 00:34:38.014
Are you ready?

00:34:39.724 --> 00:34:41.963
I'm scared Oh yeah, you should be.

00:34:43.114 --> 00:34:45.114
Yes, I guess so.

00:34:45.184 --> 00:34:47.043
No, you can handle it, you're a tough cookie.

00:34:47.893 --> 00:34:50.594
If you can handle MS, you can handle the Wayfinder 4.

00:34:51.914 --> 00:34:52.443
Okay.

00:34:52.923 --> 00:34:56.543
And since you're in Spain, then it is officially now world famous.

00:34:56.853 --> 00:35:02.043
Give us a hack that you use every day, just something simple you use to cheat life with.

00:35:04.753 --> 00:35:16.224
When I get to the afternoon slump where I feel a bit tired and the brain is screaming for sugar, I have a diet soda.

00:35:18.543 --> 00:35:20.264
Would that be a hack or a cheat?

00:35:21.443 --> 00:35:22.583
I guess it's the same thing.

00:35:22.903 --> 00:35:23.384
Okay.

00:35:23.634 --> 00:35:24.643
So diet soda.

00:35:24.643 --> 00:35:31.583
I think it's a hack because, yeah, because our brain is always looking for compensation.

00:35:32.034 --> 00:35:35.474
And I, that's what in my coaching, I call this an empty reward.

00:35:35.523 --> 00:35:44.664
Yes, research, you could even rinse your mouth with a sweet drink and your brain would be, appeased for a while with that desire to have something sweet.

00:35:44.664 --> 00:35:48.414
So I'm happy to, I have a Coke Zero.

00:35:48.864 --> 00:35:56.614
I'm very ashamed to admit that for the last few years I've been having zero, zero calories and zero caffeine Cokes.

00:35:56.634 --> 00:36:03.994
I, 10 years ago, that would have been like an error and buying the Coke Zero, but now I'm, using the non caffeinated version.

00:36:04.693 --> 00:36:06.983
And it's, it satisfies your brain.

00:36:06.994 --> 00:36:16.784
It also fills your belly because towards the evening you might start feeling hungry and then you can go on for another hour or two without being worried about, about your body.

00:36:18.003 --> 00:36:20.414
A craving or a or a hunger.

00:36:21.264 --> 00:36:21.623
Okay.

00:36:23.273 --> 00:36:24.673
What about a favorite?

00:36:25.563 --> 00:36:29.094
This could be like a book, a movie hobby.

00:36:29.173 --> 00:36:35.684
We know what you're gonna say there, unless you have a different one outside of weightlifting Favorite?

00:36:35.733 --> 00:36:37.744
Like pastime or, yeah.

00:36:37.773 --> 00:36:38.614
Could be a, yeah.

00:36:38.733 --> 00:36:42.253
Pastime book, movie show activity, whatever.

00:36:43.313 --> 00:36:43.673
Yeah.

00:36:44.293 --> 00:36:51.923
There's one book that I loved and that changed my life and that's called Thinking Fast and Slow by Daniel Kahneman.

00:36:52.864 --> 00:36:53.934
He died recently.

00:36:54.074 --> 00:36:54.384
Yeah.

00:36:54.403 --> 00:36:54.684
A couple of weeks ago.

00:36:54.744 --> 00:37:00.483
It changed the way, yeah I changed the way I see the world, I see my thinking.

00:37:00.713 --> 00:37:07.884
It's helped me a ton in my coaching because it talks about the, the two brains that we actually have in our brain.

00:37:08.534 --> 00:37:15.434
And one is the one that wants a sweet snack in the afternoon, and the other one is the one that says, okay, we're going to make do with it with a Coke Zero.

00:37:16.043 --> 00:37:16.434
Yeah.

00:37:17.173 --> 00:37:17.664
Very good.

00:37:17.673 --> 00:37:18.443
That's a great book.

00:37:18.443 --> 00:37:19.934
I actually read that many years ago.

00:37:20.204 --> 00:37:24.903
And yeah he did Daniel Kahneman did quite a bit had quite a bit of great works out there, I believe.

00:37:25.264 --> 00:37:28.744
I just can't remember what the other ones are, but that's a pretty famous book.

00:37:30.554 --> 00:37:31.454
How about a piece of it?

00:37:31.454 --> 00:37:32.494
I'm not sure if he was.

00:37:33.014 --> 00:37:33.603
Oh yeah, go ahead.

00:37:33.603 --> 00:37:33.818
Go ahead.

00:37:33.818 --> 00:37:34.657
No, please.

00:37:34.657 --> 00:37:34.677
Go ahead.

00:37:35.737 --> 00:37:45.197
There's another one that's called Nudge, I think, and that's that, I think maybe it was Kahneman and Richard Thaler where, and it's all fascinating.

00:37:45.197 --> 00:37:52.768
I love brain stuff where, you know, the way you ask a question, if people ask them to opt out.

00:37:53.128 --> 00:38:07.927
of something rather than asking them to opt in, then you can, you will get more opt ins because people will, it's I think it was a, there was this study about When you get your driver's license, if to opt in for it to be a donor, then 10 percent of people opt in.

00:38:07.927 --> 00:38:11.708
And if you have to opt out of being a donor 80 percent will stay in.

00:38:11.967 --> 00:38:18.748
So that's, and this is all just stuff how, our brain works and you can use that to the advantage of society.

00:38:19.027 --> 00:38:19.518
That's right.

00:38:19.597 --> 00:38:39.963
Yeah I've been in real estate sales most of my adult life and I've realized as I gotten older that really studying those works of psychology like Daniel Kahneman's work or There's a I think it's Robert Ciardini there, you know Wrote books on influencing and such.

00:38:40.052 --> 00:38:46.422
These are the first principles, thinkers of all this stuff that, people write sales courses about and all that.

00:38:46.983 --> 00:38:49.353
Really it's really fascinating work.

00:38:49.733 --> 00:38:51.222
Really is, yes.

00:38:52.742 --> 00:38:55.592
How about a piece of advice for your younger self?

00:38:58.648 --> 00:39:00.507
Don't believe everything that you think.

00:39:04.617 --> 00:39:05.507
That's a big one.

00:39:05.518 --> 00:39:18.507
If you can learn how to step away from your thoughts, even from your emotions and your sensations, not deny them, not fight them, but not buy into them either.

00:39:18.588 --> 00:39:29.128
Just take a step back and say, okay, so now I think that I absolutely need to call this person and tell them that they're an idiot.

00:39:29.177 --> 00:39:30.518
Do I really need to do this?

00:39:30.577 --> 00:39:32.288
And just.

00:39:32.882 --> 00:39:40.302
And other stuff too, like when I say when sometimes you wake up anxious in the morning and you have these thoughts, you just, okay, that's a thought.

00:39:40.943 --> 00:39:44.242
Doesn't mean that it's me, doesn't mean that I have to buy into it.

00:39:45.012 --> 00:39:48.833
And that's something that I learned, thanks to my brush with illness.

00:39:48.873 --> 00:39:56.382
Before that, I was just like, just a worrier and taking my own thoughts too seriously, like many people.

00:39:56.492 --> 00:39:58.222
And it's only makes you unhappy.

00:39:58.728 --> 00:39:59.217
That's right.

00:39:59.807 --> 00:40:01.077
I absolutely love that one.

00:40:01.077 --> 00:40:08.518
I think that we are full of so many fears our body, our mind is naturally telling us that as a protection mechanism.

00:40:08.568 --> 00:40:10.318
And we have to be cognizant of that.

00:40:10.327 --> 00:40:17.197
Going back to the psychology works, understanding your fears and your biases and then just looking beyond them is really big, right?

00:40:17.318 --> 00:40:18.248
I think it'll help us.

00:40:18.737 --> 00:40:20.588
Oh, we were talking off the air.

00:40:20.588 --> 00:40:20.807
Yeah.

00:40:21.307 --> 00:40:34.168
About before the show about just the fears we have in society right now, you know in america we believe oh, we're like first thing we think about when we even Have the idea of living in another country is oh my god.

00:40:34.168 --> 00:40:58.612
It's a safe there and I told you that my daughter might be moving to Spain, and the first thing you told me is it's such a great place for your daughter to go, it's so safe, and what have you, and as Americans, we think, yeah, we're worried about it being safe there, when in reality, it is probably much safer there than it is here, we have these fears of other places, but The more I've traveled the world, the more I realize it's safer in other places.

00:40:58.612 --> 00:41:03.983
But we have these fears inside that, so I love your point about not believing everything we think.

00:41:05.612 --> 00:41:05.762
Yes.

00:41:06.632 --> 00:41:06.862
Yeah.

00:41:06.862 --> 00:41:10.643
What about, last one you can pick a limiting belief.

00:41:11.768 --> 00:41:22.297
Or a big opportunity, which one would you like to I had you have, or you just see out there.

00:41:23.608 --> 00:41:24.228
Oh, okay.

00:41:26.958 --> 00:41:28.427
let's go for a limiting belief.

00:41:28.918 --> 00:41:29.288
Okay.

00:41:32.347 --> 00:41:48.347
The limiting belief that many people carry that, the way they were brought up, the stuff that they have been taught and the way they've been doing things for years and years.

00:41:50.382 --> 00:41:58.023
prevent them from seeing things differently and from becoming a different person.

00:42:01.722 --> 00:42:02.373
So good.

00:42:02.452 --> 00:42:06.012
I can say this because my mom is 86 years old.

00:42:07.188 --> 00:42:14.277
And in many conversations, she will still say that she's feeling a certain way because her dad raised her a certain way.

00:42:14.277 --> 00:42:20.217
And sometimes when I'm not so patient, I say, Mom, you've had an entire lifetime.

00:42:20.958 --> 00:42:27.987
If you have the insight that this is the reason you had an entire life to, to work on that and change that.

00:42:29.128 --> 00:42:35.507
And we often think, because yes, of course, our parents, they teach us stuff and it's very close.

00:42:35.507 --> 00:42:38.487
It's very deep because they've, when we're small, this is.

00:42:38.818 --> 00:42:40.588
This is that's the word, right?

00:42:41.327 --> 00:42:49.288
But when gained the insight and realized that this made you act or think or feel a certain way, then you have the key.

00:42:50.248 --> 00:42:57.088
And if you don't change that or try to change that, then I think it becomes an excuse.

00:42:58.398 --> 00:42:58.757
Yeah.

00:42:59.277 --> 00:43:00.398
No, that's profound.

00:43:00.657 --> 00:43:01.248
Very profound.

00:43:01.637 --> 00:43:05.887
Oftentimes one of my biggest pet peeves is when I ask somebody if they'll do something.

00:43:06.257 --> 00:43:14.027
And especially when I've been in a position of leadership and I'll ask an employee to do something, I'll be like we've never done that before.

00:43:14.527 --> 00:43:20.378
That's not the, that's not the way we've been doing things, and it just actually gets under my skin, yeah.

00:43:20.777 --> 00:43:21.577
I understand.

00:43:21.932 --> 00:43:22.172
Yeah.

00:43:22.273 --> 00:43:23.083
should be excited.

00:43:23.132 --> 00:43:23.623
Oh, wow.

00:43:23.623 --> 00:43:24.052
Yeah.

00:43:24.052 --> 00:43:24.983
Let's do it differently.

00:43:24.983 --> 00:43:25.882
That's interesting.

00:43:26.132 --> 00:43:26.333
Yeah.

00:43:26.362 --> 00:43:28.413
But that's the thing about change.

00:43:28.413 --> 00:43:30.023
That's scary.

00:43:30.112 --> 00:43:35.172
Our brain will always instinctively reject change because who knows what's going to happen.

00:43:35.472 --> 00:43:35.972
That's right.

00:43:36.753 --> 00:43:37.043
Yeah.

00:43:38.313 --> 00:43:39.402
Kim, this has been great.

00:43:39.503 --> 00:43:43.413
If people want to know a little bit more about you, maybe seek you out as a coach.

00:43:43.422 --> 00:43:44.793
How could you go about doing that?

00:43:44.862 --> 00:43:47.472
You can go to my website, which is kimrahere.

00:43:47.512 --> 00:43:48.802
com just like this.

00:43:48.802 --> 00:43:52.043
And on there, there's actually a free health and strength assessment.

00:43:52.043 --> 00:43:58.463
So if you're looking into, getting in shape, you can take that assessment and it's a holistic questionnaire.

00:43:58.463 --> 00:44:03.612
So we're just looking at how your physical and mental dispositions have been.

00:44:03.858 --> 00:44:07.297
ties into your everyday life, how you're coping with everyday activities.

00:44:07.297 --> 00:44:17.717
And when you take that assessment, and I will give you some pointers on what you could do next, just to make sure, that you do the appropriate thing and don't sign up for a couch to 5k.

00:44:18.257 --> 00:44:19.327
It's my pet peeve.

00:44:19.648 --> 00:44:20.777
Yeah, I get it.

00:44:20.867 --> 00:44:25.637
And you can follow, yeah, you can follow me on social media with my name, like Facebook and Instagram.

00:44:25.648 --> 00:44:29.487
And I, I share lots of tips and thoughts and helpful things.

00:44:29.487 --> 00:44:30.217
And also my.

00:44:30.547 --> 00:44:31.708
weightlifting adventures.

00:44:32.398 --> 00:44:32.858
I love it.

00:44:33.117 --> 00:44:33.498
Excellent.

00:44:33.498 --> 00:44:36.967
Can can middle aged men take this health assessment?

00:44:38.097 --> 00:44:39.157
Just asking for a friend.

00:44:40.027 --> 00:44:40.297
Yeah.

00:44:40.807 --> 00:44:42.608
You and it a Yes.

00:44:43.047 --> 00:44:43.447
Okay.

00:44:43.447 --> 00:44:43.838
Excellent.

00:44:43.847 --> 00:44:44.257
Thank you.

00:44:44.777 --> 00:44:46.117
Kim, has been a real joy.

00:44:46.128 --> 00:44:46.478
Thank you.

00:44:46.478 --> 00:44:54.518
You're incredibly inspirational getting through all the hardships you've had and going on to thrive as a championship weightlifter.

00:44:54.518 --> 00:44:55.248
That's incredible.

00:44:55.248 --> 00:44:59.958
So thank you for sharing story I hope people reach out to you you're able to help them with their health journey.

00:45:01.867 --> 00:45:02.407
Thank you so much.

00:45:02.407 --> 00:45:03.068
Thanks for having me.

00:45:03.077 --> 00:45:03.858
I had a great time.

00:45:10.132 --> 00:45:11.893
We hope you've enjoyed The Wayfinder Show.

00:45:12.043 --> 00:45:16.262
If you got value from this episode, please take a few seconds to leave us a 5 star rating and review.

00:45:16.552 --> 00:45:20.802
This will allow us to help more people find their way to live more authentic and exciting lives.

00:45:21.463 --> 00:45:22.762
We'll catch you on the next episode.