Healthy AF Friendsgiving! with Dr. Aakriti Agrawal - No Pelvis Left Behind

[00:00:02] What you want, when you want it, where you want it. This is The MESH.

[00:00:09] Hey, I'm Amy Chang. I'm a nationally board-certified health and wellness coach and this is Healthy AF.

[00:00:16] In this podcast, I'll be bringing you all things health, from the newest health strategies to how to tackle those personal roadblocks that just will not let you move forward.

[00:00:26] So buckle in. We're going to be inspired and instructed and dadgum we're going to have a little fun on Healthy AF.

[00:00:36] Hey everybody and welcome to another episode of Healthy AF. I'm so excited to have my friend Akriti on for Friendsgiving. All of November is Friendsgiving.

[00:00:47] I really wanted to have some conversations with some of the most healthy-minded, responsible for their lives taken people who are in my life.

[00:01:01] Because I have cultivated friendships with people who are powerful and vulnerable and really take responsibility for their lives.

[00:01:13] And these conversations that I have with these people pull me forward sometimes.

[00:01:19] Sometimes they allow me to pull someone else forward and they're just in general great.

[00:01:24] So I wanted to share my bountiful basket of friends with everybody for Friendsgiving.

[00:01:33] And welcome Akriti. Thanks for being here.

[00:01:36] Yeah, thanks for having me. I'm really excited to be a part of this conversation.

[00:01:41] Oh, I know, right? It's exciting. Yeah.

[00:01:45] So first question, we'll just start with, for one thing, just for our listeners, the format today is, I wrote down a bunch of stuff that I think would be fun to kick around.

[00:01:54] And we're going to like pick around some stuff and we'll see where we go.

[00:02:01] I'm not sure what nuggets of gold there will be, but I know there will be some.

[00:02:06] So let's just start with Akriti. If you were introducing yourself to someone, nutshell it for us. Who is Akriti?

[00:02:18] Yeah. I'd say, Hey, I'm Dr. Akriti. I'm a pelvic floor physical therapist and I help with pee, poop and sex issues.

[00:02:26] And my mission in this world is to for women to have good quality care and they feel so good in their lives.

[00:02:36] I love that. I love that mission too.

[00:02:39] I appreciate you. And I do want to just point out, it's not just women.

[00:02:47] Yeah. Yeah.

[00:02:47] It's everyone.

[00:02:48] Yeah. You work with men too.

[00:02:50] Yes. Everybody with a pelvis.

[00:02:53] Yeah. People who are transgender, non-binary. I've worked with children before. So yeah, everyone.

[00:02:58] If you have a pelvis. Yeah. In fact, the reason that's so on my mind is because I have a dear friend and I was hanging out with him a little bit this weekend and he was talking about like, yeah, I'm getting up four or five times a night to pee, but that's normal.

[00:03:13] And I was like, no, no, it's not.

[00:03:19] I had to really remind myself like, stay in your hula hoop, stay in your hula hoop. He does not need you. Like, that's not a red flag, red flag, call Akriti.

[00:03:28] Akriti. I just, I just let that one lay there for a minute. And if it comes up later, I'll, you know, help, help a brother out. So yeah. Okay. So Akriti, just for our listeners, we did a podcast. I don't even remember what month it was. August.

[00:03:46] It was a few months ago. I can't remember.

[00:03:49] It was a few months ago. And that was just sort of a, you know, I'm in health and you're in health and let's just throw this out there. And I ended up becoming a patient of yours, which has been fabulous.

[00:04:05] Yes. And so, of course, as my physician, my, you know, doctoral physical therapist, you get to hear it all. You know, you get to hear how my poops were, how my orgasms were, how my peeing is going, when it's happening.

[00:04:23] What exactly does it feel like? I love it. Yes. You get, I mean, where's my mood been? What do I feel about my hormones? Like it's, it's all there. And you've made such a big, big, big difference for me. And it was in a surprising way.

[00:04:44] And I think that probably for you, it wasn't a surprising way. I think you probably do that with your clients all the time. So I wanted to ask you, first and foremost, when you work with your people and you first start working with your people, like when you first started working with me, what's typically the first thing that comes up for you in working with people that,

[00:05:13] makes a difference for them.

[00:05:45] You feel more empowered, but you also feel like you can trust yourself again. And that's usually the first big thing. Like, oh, this doesn't have to be hard. I can get better. I don't have to suffer anymore. So it's that realization that people have, I think, is like that first big thing.

[00:06:01] Okay. So, um, I don't know about you in my work, right? Um, those realizations are the ones also when I'm having them with clients, a lot of times they're the ones that I've had.

[00:06:17] So I'm wondering, have you in your life had that moment of, um, oh, oh my gosh, I can't trust my body or I can trust my body. And how, how has that really, give me the real life. What has that, what has been there for you in your life, if anything?

[00:06:37] Oh yeah. I've had a long journey with health. Like I'm only 29. I don't consider myself old.

[00:06:42] And so I've already had a long journey.

[00:06:44] You're old. You're done. You're 29.

[00:06:46] I know. I'm only 30.

[00:06:48] Just kidding. It gets better, girl. I'm 31 and living large.

[00:06:52] Right. Yeah. I'm really excited for my 30, honestly. Um, but I had a long journey with mental health struggles as like a kid and a teenager finding like movement and fitness as a way to help with that. Um, and then also becoming a fitness instructor myself and then finding the world of like physical therapy of basically, wow, you can heal yourself with your own body.

[00:07:14] However, I actually like had chronic pelvic low back, like hip pain for probably like 14 years, even through PT school and like learning everything and being a pelvic floor therapist. So the things I taught people, I wasn't really incorporating myself, right? Like I was the worst patient myself. And I was like, okay, I'm making people's lives so much better. I'm making a huge difference in these people's lives. Like they're paid free.

[00:07:43] Why can't I be pain free? Why can't I be pain free? So I had a long journey of like not trusting my body or knowing like what was going on. And it was honestly only like, I want to say a couple years ago that I like finally became like pain free, but it took a lot of trust in myself.

[00:08:04] A lot of like things that could, that seem really easy, but they're not, which is like being out in the sunshine, working on my nervous system, being around people who like actually love me and care about me and like finding providers that I meshed with.

[00:08:23] So it really took me getting out of the insurance system myself as a provider, right?

[00:08:27] I was also working a very, very toxic job that was not good for my mental health and body.

[00:08:32] So I finally started my own practice, worked on my mental health struggles, like, you know, leaving a toxic job and then finding a provider who also was not in the insurance system, who really like listened to me.

[00:08:46] And I was like, okay, this is better. And it's like, every day I found little bits of improvements and I learned how to trust my body again.

[00:08:55] And also known, also known how to navigate the healthcare system. That's also really, really tough. Yeah.

[00:09:02] Yeah, that is tough. So I'm, I'm curious, like I can remember the first time I really buckled down and did, made it, made a behavioral change called doing the zone diet.

[00:09:15] My, uh, underwear had been up my butt one too many times and I w I had just had it, you know, I had gained enough weight that my pants were tight enough that I was uncomfortable almost all the time.

[00:09:26] And then that one day came and I was like enough. And I made that behavioral change.

[00:09:33] I'm wondering when you made these changes and we're like, no, enough of this job, enough of this toxicity of enough of not following what I'm given to other people.

[00:09:44] And was there a thing that sort of was a transformative switch for you or was it more of a like, you know, gentle glide into peeling back the layers?

[00:09:58] A little bit of both. Um, we, the day we moved into our house where it was like, we renovated this home for like six months before we could actually live in it.

[00:10:07] The day we moved in and when I finally felt like secure in my environment, that's when I was like, I'm done.

[00:10:17] I have a, I have a secure environment. I can do this now.

[00:10:21] Hmm. I love that.

[00:10:26] Yeah.

[00:10:28] That's so important.

[00:10:32] Yeah, that almost, I mean, that almost, it does the, the lump in the throat and the tears because it is so true.

[00:10:43] Like until we feel safe and sometimes it's safe trusting us to take care of us, um, then that's really hard to make any changes that are not just straight up based out of fear and running and grinding and hustling.

[00:10:59] Yeah. Yeah.

[00:11:01] Yeah. I've moved every two years, if not less in my life and like in different homes, different like cities, everything.

[00:11:10] When I finally was like, okay, I have some semblance of stability in home.

[00:11:15] And like Clay is like the best husband ever.

[00:11:17] So when he was like, I got you, don't worry about our bills.

[00:11:22] Let's do this.

[00:11:23] And I was like, okay.

[00:11:24] Thank you, Jesus.

[00:11:26] Yeah.

[00:11:26] He was like, great.

[00:11:29] I love that.

[00:11:30] I love that.

[00:11:31] Yeah.

[00:11:31] Feeling safe.

[00:11:33] Okay.

[00:11:33] All right.

[00:11:34] So are you, are you ready for some very pointed questions?

[00:11:37] Yes.

[00:11:37] Let's do it.

[00:11:38] I'll be happy to answer them too.

[00:11:40] You know, you do you.

[00:11:42] Um, okay.

[00:11:44] Okay.

[00:11:45] Let's see.

[00:11:46] What are you, what accomplishment are you the most proud of?

[00:11:53] There's no right answer.

[00:11:56] Yeah.

[00:11:57] No, I think it's really funny because I actually, so I went to Jamaica for a woman of color pelvic floor physical therapy retreat for five days with like amazing people.

[00:12:06] And we actually had this question that we like, we're in the ocean, we're doing a little therapy session like together and we're just like talking because we don't give ourselves enough credit for our accomplishment accomplishments like at all.

[00:12:19] And I was like, Ooh, I definitely don't.

[00:12:22] And so I think, um, my like recent like accomplishment is, um, making more money than my past salary.

[00:12:33] Yeah.

[00:12:34] Yeah.

[00:12:35] So I think that was really cool.

[00:12:37] It's like, wow, I can do this business.

[00:12:40] I can't do this and not, and also working less patient hours than I was.

[00:12:45] So I think that's, I'm really proud of that.

[00:12:47] Yeah.

[00:12:48] You've created something that is sustainable for you.

[00:12:51] Yeah.

[00:12:52] Yeah.

[00:12:53] Instead of the, the toxic hustle and the fear of like, I can't leave here because I don't have enough money.

[00:13:00] Yeah.

[00:13:00] Yeah.

[00:13:01] Yeah.

[00:13:01] No, you know, that is probably, um, there are a few things that very consistently I work with people on.

[00:13:09] Right.

[00:13:09] I mean, it's just humanity, right?

[00:13:11] They come to me for behavioral change.

[00:13:12] It's humanity.

[00:13:13] We're all working on that.

[00:13:14] And I'd say, um, sleep is the number one thing I work with people on.

[00:13:19] They say they want to change their nutrition or add exercise.

[00:13:22] But really when we start looking and we look at their whole life and their whole health, sleep comes up.

[00:13:27] And that, that's their primary focus almost with everybody.

[00:13:31] But the other thing is, uh, nobody, nobody takes time to look at their accomplishments.

[00:13:38] No one does.

[00:13:39] And, and when we don't do that, when we don't acknowledge it, there's no, um, learning from successes.

[00:13:48] Right.

[00:13:50] We learn from failure, but sometimes we have to shift through like all the shame and the guilt and all the poopy stink stink to get to that.

[00:13:57] But we don't really understand in the joy of the successes.

[00:14:02] Yeah.

[00:14:02] I know when I was 37, I was really in, and I've talked about this many times.

[00:14:08] It was, I got real depressed and it was summertime and I'm like, this is weird.

[00:14:12] It's not winter.

[00:14:13] You know, I'd always struggled in the winter, but never in the summer.

[00:14:16] And, um, I started therapy and like the first, first two, two or three sessions, I cried the entire time.

[00:14:25] Like, I mean, I was just a dishrag, you know?

[00:14:26] So, and so then there was, I think it was the third session.

[00:14:30] My therapist said to me like, okay, we're doing something different today.

[00:14:34] I want you to tell me, you know, what are you accomplished?

[00:14:38] What are your accomplishments?

[00:14:39] What are you proud of?

[00:14:41] And literally the only thing I could come up with.

[00:14:45] And at, by this time I had become a nurse practitioner.

[00:14:48] I mean, I had three kids who were growing and, you know, okay.

[00:14:51] I had the, how we were managing all this stuff.

[00:14:53] I was president of the board at school.

[00:14:55] You know, the school was growing.

[00:14:56] Against All Odds, right?

[00:14:58] A lot of things were happening.

[00:14:59] And the one thing I could come up with was, um, when I was 17, a junior in high school, I started the Earth Club.

[00:15:17] I just want to hug that 37-year-old.

[00:15:20] I just want to hug her up.

[00:15:22] And now, like, every time I'm like, I made my coffee.

[00:15:27] Yeah.

[00:15:28] Yeah.

[00:15:29] Yeah.

[00:15:30] I do.

[00:15:31] I've got post-it notes everywhere to remind me, you know, if I'm having a moment of like, I haven't been enough, done enough, you know, whatever.

[00:15:40] I'm like, no, you are awesome because you could, you know, whatever, vacuum today.

[00:15:46] Yes.

[00:15:48] So.

[00:15:49] Yes.

[00:15:50] I love that.

[00:15:51] I love that.

[00:15:52] You see that in your people too?

[00:15:55] Oh my gosh.

[00:15:56] Yes.

[00:15:56] Because I work with a lot of, um, moms, right?

[00:16:00] And they don't, like, consider all they do as, like, really important work.

[00:16:09] And I have to kind of remind them, it's like, you're doing a lot.

[00:16:14] You're doing amazing things.

[00:16:17] And also, like, even the little accomplishments you do, like, hey, you were, you went on a 10-minute walk.

[00:16:23] You justify yourself.

[00:16:25] That's huge.

[00:16:26] Huge.

[00:16:27] You need to accomplish those, like, little steps, like, to start taking care of yourself.

[00:16:31] So, yeah.

[00:16:32] You drink your water.

[00:16:33] Incredible.

[00:16:34] Like, we are going to celebrate that.

[00:16:36] I know.

[00:16:36] So, it really is the little things.

[00:16:39] And we step over them.

[00:16:40] And then we feel, I remember as a young mom, I often would turn around at the end of the day when the husband would come home.

[00:16:48] And I'd want to tell, I'd want to earn my worth by telling him what I accomplished.

[00:16:54] But I felt like there was nothing to accomplish.

[00:16:56] Because it was all just, like, you go to the laundry room to put the things in.

[00:16:59] But you see, you need a trash can liner.

[00:17:01] So, you go to the kitchen to get the trash can liner.

[00:17:03] But then you see that somebody has spilled milk.

[00:17:05] So, you wipe that.

[00:17:05] You know, it's like, I don't, I didn't even get the laundry going.

[00:17:08] I don't know.

[00:17:09] So, that's a, that was a real challenge for me when I was littler.

[00:17:16] And the kids were little.

[00:17:18] So, and I never, okay.

[00:17:20] So, that leads us to the other question.

[00:17:22] What area of growth have you had that you did not know that you needed?

[00:17:32] Okay.

[00:17:35] I think it's learning how to manage myself and make decisions by myself and learning how to schedule my time.

[00:17:52] Like, that is really hard to do.

[00:17:56] And, you know, when growing up, right?

[00:17:59] Like, you always had someone else deciding for you or have, creating your own schedule, right?

[00:18:04] Like, with, you know, school and college, you had classes.

[00:18:08] And then you had, like, a job.

[00:18:10] And so, you just follow someone else's schedule.

[00:18:13] And then, in this season of life, it's like, okay, how do I, how do I do this?

[00:18:18] And so, it took a while.

[00:18:21] It probably took a whole year after starting my business to figure out, figure that out.

[00:18:26] Yeah, I still haven't figured that out.

[00:18:28] Like, every time I figure it out, something shifts.

[00:18:32] My exercise schedule shifts.

[00:18:34] My body shifts.

[00:18:34] I might have an injury or a different need that, like, oh, yeah, finally got my workout.

[00:18:41] And then, like, something will come to my attention.

[00:18:44] Like, well, I'm not as flexy in that area as I really need to be.

[00:18:47] And, you know, I'll, like, oh, I need to add in yogurt.

[00:18:51] I miss my friends.

[00:18:52] I need to add in a breakfast.

[00:18:54] Yeah, scheduling is really tough for me.

[00:18:56] I think what I, where I've grown, especially in the last couple years in an area that I didn't think I needed was just emotional maturity.

[00:19:08] I've always been that.

[00:19:11] Honestly, and it was embarrassing to me at 49 to discover, like, I don't manage my emotions well.

[00:19:19] This, like, high drive and passion that I've always had that people, especially, like, when I was president of the board at school, they were like, wow, how do you work so hard?

[00:19:29] How do you, you know, it's, I was like, live, drink, eat, bleed, you know, the school.

[00:19:35] And, and I did great work.

[00:19:37] And I'm very proud of the work I did there.

[00:19:42] But there was no, like, balance and no sanity.

[00:19:45] It was just all, like, passion, passion, passion, passion, passion.

[00:19:50] And, yeah, I did not know that that big passion was one thing that had me dip into the depressives, too.

[00:20:01] I couldn't regulate the big, big and the low, low, the high, high and the low, low.

[00:20:07] That was a...

[00:20:10] Yes.

[00:20:11] Yeah, I think that's actually something I'm still working on.

[00:20:15] It's hard.

[00:20:17] It's hard.

[00:20:18] And to be fair now, A, I'm 51.

[00:20:22] So I've got, you know, how many, 20 years of experience, Sonia?

[00:20:28] And B, I'm telling you, the 12-step program, fantastic for emotion regulation.

[00:20:36] Fantastic.

[00:20:38] Yeah.

[00:20:39] And so that, working those programs, and it, I mean, has been a large part of my last two years, working those programs, sometimes seven days, seven days a week.

[00:20:51] So I've spent a lot of time coming out of the go, go, go.

[00:20:59] And you've seen me struggle, because I know when we started working together, I was a little bit more modulated.

[00:21:08] And then October hit, and it got hard.

[00:21:12] And I believe I have said to you, like, I can tell my pelvic floor has not been relaxed since October 1.

[00:21:21] Yeah.

[00:21:22] Yeah.

[00:21:24] Yeah.

[00:21:25] You can't give, you can't give exercises.

[00:21:27] I want to, like, have everyone listen.

[00:21:29] You cannot give exercises for that at all.

[00:21:33] You need to figure out why that pelvic floor is so tight.

[00:21:36] You can't stretch it away.

[00:21:38] You cannot.

[00:21:38] No, no.

[00:21:39] You can't.

[00:21:40] You know, and that, too, is such a, like, you mean I can't just work harder to get what I want?

[00:21:45] I don't, right?

[00:21:47] So that was fun.

[00:21:50] Okay.

[00:21:51] I love asking everybody this question.

[00:21:55] What do you, what supports do you put in place to facilitate your growth and, like, overall, like, healthy, emotional, spiritual, physical health?

[00:22:08] Yes.

[00:22:09] I actually recently hired a VA.

[00:22:12] Okay.

[00:22:13] That's been a big, I've never hired anyone in my life before.

[00:22:16] So that was insane.

[00:22:18] And she's, like, it's only a few hours a week.

[00:22:19] It's just, like, little things, like, here and there.

[00:22:22] But it's definitely helped so much.

[00:22:24] It's offloading, like, some tasks I just didn't want to do that I needed to do, which was awesome.

[00:22:31] And I think another, like, support is really blocking off my schedule to spend time with friends and family.

[00:22:43] And also going to, I think, like, the climbing gym as, like, a church for me.

[00:22:48] It's very, like, spiritual is very much for a community.

[00:22:51] It's, like, incredible.

[00:22:52] And so really, like, spending time, like, with my girlfriends up there has been awesome.

[00:22:59] I also have a business coach, which helps a ton because I think out loud.

[00:23:04] And so I just, like, if I can just voice note, like, a bunch of people, like, I will just keep voice noting, like, my life away.

[00:23:12] I love it.

[00:23:13] So, yeah.

[00:23:14] Those are a couple examples.

[00:23:16] Oh, I love that.

[00:23:17] Yeah.

[00:23:18] So when I got a VA, too, it was, like, life-changing.

[00:23:23] And also it pointed out to me that I didn't delegate very well.

[00:23:27] And one of the reasons why I don't delegate very well is, like, I like to voice memo.

[00:23:31] Okay.

[00:23:32] I am also that outside.

[00:23:34] I need that external processing.

[00:23:39] And that means if, and it's been interesting because I've noticed that all it is is sitting down to write an email.

[00:23:51] But it feels to me like I am literally, like, pulling my guts out through my belly button or something.

[00:23:59] Yes.

[00:23:59] And I think it is the slowness.

[00:24:03] I have to slow down.

[00:24:06] I have to slow my brain down.

[00:24:09] I have to slow my languaging down.

[00:24:12] God knows my typing sucks.

[00:24:16] And a lot of times I'll dictate and then clean it up.

[00:24:19] But I've noticed that it's whenever I get, like, oh, it's because I have not taken the time to slow my roll and communicate well.

[00:24:31] So I didn't realize that I sucked at delegating.

[00:24:35] And there was a learning lesson.

[00:24:38] Yeah.

[00:24:38] Yeah.

[00:24:39] Yeah.

[00:24:39] And, you know, most of the messages I send to you in my little app for my pelvic floor are either voice or I videoed it.

[00:24:48] Yeah.

[00:24:48] Yeah.

[00:24:49] It's great.

[00:24:50] Yeah.

[00:24:50] Because I just can't take the time to, like, figure out the words to explain exactly what my right inner thigh is doing compared to my left big toe.

[00:24:59] You know.

[00:25:00] Yeah.

[00:25:00] You need a stream of consciousness.

[00:25:03] I love streams of consciousness.

[00:25:06] Well, you get it.

[00:25:07] I have a client who, when she comes to session, she's like that.

[00:25:13] I mean, her notes must be four times longer than anybody else's.

[00:25:20] And it takes me a while to, because, you know, I'm typing while she's talking.

[00:25:25] And it takes me a while to clean up all the typing errors because they're crazy.

[00:25:30] And if I wait two or three days to write her notes, like if I get behind and I really try not to ever wait.

[00:25:38] But especially with hers, I'm like, I don't know what jumbled up mess we're talking about.

[00:25:45] Because it's just coming when it's coming.

[00:25:48] You know.

[00:25:49] Yeah.

[00:25:49] Yeah.

[00:25:50] Yeah.

[00:25:51] I appreciate that.

[00:25:52] Yeah.

[00:25:52] And I do breakfast with a friend every week.

[00:25:56] Or random friends.

[00:25:58] Sometimes I'll call five, six, seven, eight friends.

[00:26:01] You know.

[00:26:02] Hey, can you go?

[00:26:03] And if everybody's busy, I'll just keep calling another.

[00:26:05] It's so important for me to have that.

[00:26:09] Yeah.

[00:26:10] Okay.

[00:26:11] So, um, that's, those are the supports you put into place.

[00:26:15] Paint for me the picture of what your typical week looks like when the wheels are on the bus.

[00:26:25] You're living right.

[00:26:26] You're feeling good.

[00:26:28] Everything is like, you know, working the way you would like it to work.

[00:26:33] What does a Crete look like?

[00:26:36] Yes.

[00:26:36] So, uh, so Monday mornings, I love to just go on.

[00:26:42] I went on a walk before this.

[00:26:43] So I like need like a morning walk.

[00:26:46] I joke, joke.

[00:26:47] I'm like, I need to take myself out on a walk.

[00:26:49] Like twice a day.

[00:26:50] Like I am like a pet.

[00:26:51] Like I need my twice a day walks in whatever capacity.

[00:26:56] But Monday morning, I have a little bit, I like buffer a little bit extra time because

[00:26:59] it's kind of like admin days, things like that.

[00:27:01] And so I like to go on something I call like a blind girl walk where I don't have

[00:27:06] my contacts in like nothing.

[00:27:09] And I haven't even brushed my teeth.

[00:27:11] And I am just like going and just like everything's in watercolor outside.

[00:27:18] It's just so relaxing for me.

[00:27:20] So I start off a week with that.

[00:27:22] Um, and then like, you know, I have a client programming.

[00:27:24] I do.

[00:27:25] I check in on everyone.

[00:27:26] I have maybe one or two in-person clients and I climb and meal prep on Mondays.

[00:27:32] Then Tuesdays is a big like client heavy day.

[00:27:34] I have, um, a part of my self-care is these like movement classes I do.

[00:27:40] I don't know.

[00:27:40] I think I told you about them.

[00:27:41] It's, um, I really call it like movement for your nervous system.

[00:27:46] And it's like Tuesdays and Thursdays mornings.

[00:27:48] So I do that those mornings and those are heavier patient days as well as I like lift weights

[00:27:55] on those days.

[00:27:56] Wednesday mornings, it's a lot of networking.

[00:27:59] I'm in VNI.

[00:28:00] So I do a lot of networking there.

[00:28:01] A couple of clients appointments and climbing.

[00:28:05] And then Friday is like, we'll see what I didn't get done happens on Friday.

[00:28:12] So it's usually another flying girl walk.

[00:28:14] It's like, it's, um, getting some clients in if I need to.

[00:28:18] Um, and I also love traveling and going to see my friend.

[00:28:23] My friends are all over the country.

[00:28:24] And so I, and my parents aren't Carrie.

[00:28:28] So I, a lot of times I'm gone Friday, Saturday, Sunday, just spending time with friends or family.

[00:28:33] And I really make that time to do that.

[00:28:35] So yeah, that's like a typical week.

[00:28:38] Oh, that sounds like a great week.

[00:28:41] Yeah.

[00:28:41] I do the same thing.

[00:28:42] Mondays.

[00:28:43] I don't know.

[00:28:43] I don't know why it is because I'm not traveling, but on Saturdays and Sundays, I am, um, a lot

[00:28:52] of recently through October, you know, my pelvic floor has been squashed up and I've been very

[00:28:57] stressed out about what I've had to do on my to-do list.

[00:29:00] And so Saturday, Sundays have been like, no, literally you need to lay down and you need

[00:29:04] to watch your British crime shows.

[00:29:06] And that's, that's what you're doing.

[00:29:08] And now, even though I say that, I want to acknowledge because I'm getting better at acknowledging

[00:29:14] that both, both of those days I get up and at 645, leave my house and go sit with some

[00:29:21] friends on the beach for about an hour.

[00:29:22] And then, um, typically, I mean, this Saturday I, uh, I took the dogs actually down to the

[00:29:32] beach and let them walk.

[00:29:35] It was nice.

[00:29:36] We finally, you know, from October one until like March something, we can take them down

[00:29:42] to the beach.

[00:29:42] So I took them down there and that was really, really nice.

[00:29:45] And in fact, at one point I just sat down and the dogs were like, why are we sitting?

[00:29:51] And I'm like, cause mama wants to sit by the sound.

[00:29:56] It was lovely, lovely.

[00:29:59] And then, um, came home, grabbed a shower, made something to eat, um, and had a special,

[00:30:07] like personal growth.

[00:30:09] It was actually, I don't have my other notebook.

[00:30:12] It was fascinating.

[00:30:13] Some of the questions, um, some of the coaching that was happening.

[00:30:17] So basically I did a personal development thing.

[00:30:20] And then by two, you know, I, I sometimes say like, oh my God, I've been so lazy today.

[00:30:26] I've been on the couch.

[00:30:27] No, no, I wasn't.

[00:30:29] I was up from six until two, like, you know, live in life and being full.

[00:30:34] But, um, so I have to really watch how critical I am of myself on my weekends.

[00:30:42] Because my days do start like that.

[00:30:44] And Sunday was similar, like an hour at the beach and then an hour listening to church

[00:30:48] service, um, at church.

[00:30:50] And then I think I went by the store and then came home.

[00:30:53] And by the time I came home, it was like, I don't know, 1130.

[00:30:57] So, um, and there were some chores that happened.

[00:31:00] Okay.

[00:31:01] Yeah.

[00:31:02] Oh yeah.

[00:31:03] I mean, we don't, we don't talk about those chores.

[00:31:07] Yeah.

[00:31:07] So, uh, yeah, but I do the same thing on Mondays.

[00:31:10] I love to just have an unscheduled day.

[00:31:13] I have a meeting with my VA, Chris at nine.

[00:31:16] I get up and hit the 7am class here at CrossFit.

[00:31:20] And sometimes that's the only CrossFit class I get to that week.

[00:31:24] Um, and usually I meal prep on Monday.

[00:31:27] I think it's really interesting.

[00:31:28] You said you meal prep on Monday because a lot of people do it on Sunday.

[00:31:30] I am just not, uh, I'm not down.

[00:31:34] And if I am traveling, I probably have come back on a Saturday and then I'm ready to just

[00:31:40] be totally down on a Sunday.

[00:31:42] Uh, do my, do my friends at the beach and then have my church in and then down.

[00:31:48] And so Monday, really I get up and after I hit my class here, I'm like, yeah, this girl

[00:31:55] is ready.

[00:31:55] Let's, let's do some laundry.

[00:31:57] And so, yeah, and get my, get my, get my meal straight.

[00:32:01] Tuesdays are Tuesday, Wednesday, Thursdays are my client days.

[00:32:05] Um, and then on Friday, same thing.

[00:32:07] I have a meeting with my VA to wrap the week.

[00:32:11] And I found that for me, um, if I don't do that, I forget to acknowledge how much I've

[00:32:19] accomplished.

[00:32:21] And, uh, then I go into the weekend with the hanging chads of what I need to do without

[00:32:28] any of the accomplishment of what I got done.

[00:32:32] And that's just not a healthy place for me.

[00:32:35] So that's, that's what, that's what a week looks like for me.

[00:32:39] It's like breakfast with a friend on Wednesday, yoga on Thursday, CrossFit on Monday, and just

[00:32:46] sort of, you know, and wrapping my days, my days wrap about two, 33 o'clock.

[00:32:52] Now I may do some church stuff and I volunteer with, um, a youth mentoring golf program.

[00:32:59] So sometimes my nights are filled.

[00:33:02] Um, we do book club on Tuesday nights.

[00:33:04] So like sometimes I have some, but man, 3 PM comes and this brain is like, no.

[00:33:11] Same.

[00:33:11] Same.

[00:33:13] Yeah.

[00:33:13] Same.

[00:33:14] Like I rarely schedule anyone past like four o'clock or past three because I'm like, my

[00:33:19] brain just shuts off.

[00:33:20] And I think that's the most privileged aspect of being a small business owner is you can,

[00:33:27] that's kind of what I meant about that scheduling piece.

[00:33:29] You kind of figure out what your body's and mind's flow is, right?

[00:33:34] Like I don't have Sunday scaries anymore.

[00:33:36] I like doing chores on a Monday.

[00:33:38] Like I like seeing clients at this time because that's where I can give my best.

[00:33:44] It's like really fun to see, okay, like how I like to live my life without someone else

[00:33:50] telling me how to live, which is awesome.

[00:33:53] And, and you know what?

[00:33:54] I'll, I'll say this too.

[00:33:55] An area of growth that I didn't know I needed, but I did was loving myself enough to do that.

[00:34:00] Like I would always have said, oh, I love me.

[00:34:02] I'm great.

[00:34:03] You know, I know that my one person in my life used to say like, you're the least humble

[00:34:11] person I know.

[00:34:12] Right.

[00:34:13] But I didn't love me enough to say like, no, I'm just, I'm not going to be available past

[00:34:20] three because my brain is done and I don't want to, you know, just grind the grind to

[00:34:26] show up.

[00:34:27] You know, really this is all I've got.

[00:34:28] I'll meet you at 7am, but I'm not meeting at three, you know, or to, and you know, another

[00:34:36] little struggle that I have had, especially as a growing business owner, you know, everything

[00:34:43] you hear about growing businesses is grind, hustle, work.

[00:34:50] No, no, I cannot do that.

[00:34:55] Me too.

[00:34:56] I would fail.

[00:34:57] No, I would.

[00:34:58] My pelvic floor would never be.

[00:35:04] I'm not doing it.

[00:35:06] I'm not doing it.

[00:35:07] And so when I say to like, I always keep a coach, by the way, I either, either have a

[00:35:12] business coach or I'll have a personal coach or sometimes I have both.

[00:35:16] Right.

[00:35:18] And sometimes there's a therapist sprinkled in, right.

[00:35:21] I just, I have to have those supports in place to support me.

[00:35:27] And, you know, when you're in a business setting with other business owners and you're hearing

[00:35:33] the like, no, I went in on Sunday and did a quote.

[00:35:36] I went in on Saturday and did, I did.

[00:35:37] And I'm like, it's so easy to feel guilty or to feel inadequate.

[00:35:46] And I just have to look and go like, Amy, would you like your body to function?

[00:35:50] Would you like to not pee pee in your pants?

[00:35:53] Um, and you know, work 25 hours a week or would you like to pee pee in your pants and be terrified

[00:35:59] all the time and work 60?

[00:36:01] Yeah.

[00:36:02] Pick it.

[00:36:03] I had to really make that like effort of figuring out like finding who I would want to surround

[00:36:09] myself with when it comes to like other business owners, because I am not at the camp where you

[00:36:14] have to work a ton to be successful.

[00:36:16] I really believe you need to honor yourself to be successful no matter what.

[00:36:21] Um, and so there's a lot of business owners in the area where they're like, yeah, you know,

[00:36:25] I got kind of a client from like, you know, seven to like 6 PM and blah, blah, blah,

[00:36:28] work on the weekends.

[00:36:29] And I'm like, I chose this profession and career in the way of life so I can love my

[00:36:35] life and love myself again.

[00:36:37] Yeah.

[00:36:37] And so, and I truly believe you can still be successful.

[00:36:40] Well, it can be, it can become that badge of honor.

[00:36:43] The grind can become this badge of honor.

[00:36:46] And when you're 40 pounds overweight and your knees are killing you and you've got no sex

[00:36:50] drive and you know, you hadn't exercised, you're winded walking through the Walmart parking

[00:36:55] lot.

[00:36:56] There's no badge there, you know?

[00:36:58] No.

[00:36:58] There's just no badge and I'm not doing it.

[00:37:01] Yeah.

[00:37:02] So I get a little stubborn about that.

[00:37:04] Okay.

[00:37:04] So that's what life looks like when you have your supports in place and everything is going

[00:37:09] well.

[00:37:10] What about the times where everything is not okay?

[00:37:15] What does that look like for you?

[00:37:19] Yeah.

[00:37:20] When everything's not okay, like my anxiety is like through the roof.

[00:37:23] Like I'm very, I'm more reactive as a person.

[00:37:27] I shut down a little bit.

[00:37:30] I like snooze a ton.

[00:37:33] And I, all I want to do is read my smart on my Kindle and not do anything else for like

[00:37:39] a little bit.

[00:37:40] But I also think of like, okay, I'm also giving myself to like not give myself the opportunity

[00:37:45] to not do anything to like bring myself back up.

[00:37:48] So yeah, it's just like I shut down a little bit.

[00:37:51] Yeah.

[00:37:51] Yeah.

[00:37:52] I would say for me too, it's, it's the shutdown.

[00:37:56] It's the, what it really looks like is I'm not sleeping well at night.

[00:38:02] Cause even if I'm sleeping, my body is still stressed out from the stuff that I'm worried

[00:38:06] about.

[00:38:07] Cause I do get a little anxious about stuff.

[00:38:09] I'm living out of this whole context of not enough scarcity, stinky, stink, poopy context.

[00:38:19] You know, it's like it's stuck onto my side and I can't get it off.

[00:38:24] I'm like, it's all right.

[00:38:28] It looks, I don't really, I don't really do fast food anymore.

[00:38:32] Now I will say that in years past, it would look like a lot of fast food.

[00:38:37] It doesn't look like that now.

[00:38:38] Yeah.

[00:38:39] It looks like a lot of bread.

[00:38:41] It used to look like a lot of sugar.

[00:38:45] It looks like me cutting out the, the things that we just said, support us.

[00:38:49] I cut out the breakfast with a friend, cut out my recovery meetings.

[00:38:54] And then all of a sudden I feel like a shit show and it's like, well, ding dong, you've

[00:39:00] just taken out all the, and I do that in the name of my schedule that I've got to accomplish

[00:39:06] this or I've got to get that done.

[00:39:08] Or I even caught myself today.

[00:39:09] I was walking.

[00:39:11] I dropped off my car to get it serviced and I was walking to the gym.

[00:39:14] It's just like a little ways.

[00:39:16] And I think I was just a little nervous about podcasting here.

[00:39:19] I'm not at home.

[00:39:20] And I call myself like really like trying to truck it.

[00:39:24] And I'm like, Amy, like stroll, baby, stroll.

[00:39:29] It's really like, if it takes you twice as long to get there, it is still okay.

[00:39:35] You know?

[00:39:36] Exactly.

[00:39:37] When I am living right, I have the capacity to say that to myself and do it.

[00:39:43] Cause then I did, I actually did stroll.

[00:39:45] But when I'm not living right, even if I say it to myself, I'll stroll for two steps and

[00:39:51] then I'm hoofing it again.

[00:39:55] He has to go, I did it for a second to count.

[00:39:58] I know, right?

[00:39:59] Oh, I took one breath.

[00:40:00] Why am I not feeling completely relaxed now?

[00:40:04] Yup.

[00:40:05] I'm kind of doing everything I can.

[00:40:07] It's got to push harder.

[00:40:08] Yes.

[00:40:09] And then I found like, when I get like right there, like, oh, then I have to go to complete

[00:40:14] zero.

[00:40:14] I have to, it is, it's all about the grit box mysteries for me.

[00:40:18] And I'll just numb out.

[00:40:20] I don't connect with my friends.

[00:40:23] I just really kind of hide out.

[00:40:25] It's unpleasant.

[00:40:26] I think another thing is like comparing myself to other people.

[00:40:31] Like, I know that's when I'm not like living how I need to live is there's,

[00:40:35] like that scarcity mindset, but also comparing myself to other people in the area or other

[00:40:40] business owners.

[00:40:41] Yeah.

[00:40:41] Yeah.

[00:40:42] No, I, um, I can totally relate.

[00:40:44] And thank you for saying that because there are like Instagram accounts and whatnot for coaches.

[00:40:51] I won't even look at them.

[00:40:53] Nope.

[00:40:54] Yeah.

[00:40:54] It's not, um, we have this saying in, in sort of the recovery community, my recovery, which

[00:41:00] we can translate that to like my emotional sobriety or my emotional wellness is not strong

[00:41:07] enough to be around this trigger.

[00:41:10] Right.

[00:41:11] Sometimes my emotional, um, wellness is great.

[00:41:15] And I can look at those things and I can go like, oh, that's something that sometimes

[00:41:19] triggers me into comparison.

[00:41:21] Um, and I can be fine with that.

[00:41:23] And there are days and I'm like, nope.

[00:41:26] And, and when my, when I get stressed and anxious and overscheduled and pelvic floor and

[00:41:31] tight and icky, it's just a time, like, I don't need, I don't need to be doing it.

[00:41:36] Don't even look at it.

[00:41:39] Yeah.

[00:41:41] Yeah.

[00:41:42] When you unfollow a lot of stuff.

[00:41:45] Yeah.

[00:41:46] When you find that you are in, uh, that you are in comparison, what do you do to love your

[00:41:55] way out of that?

[00:41:58] Yeah.

[00:41:59] I guess a lot of it is just like not being on my phone for a little bit, like just completely

[00:42:04] just kind of digital detox and get out and just get outside, get in nature.

[00:42:10] I truly like the earth and nature, the sun can cure so much and just, just be out there.

[00:42:19] Yeah.

[00:42:20] I'd agree with that.

[00:42:21] Nature is a, well, a couple of weeks ago, I found myself in a really stressed out state

[00:42:27] and, um, I just sort of stopped the presses.

[00:42:29] And for about two days I did, I did what I had to do.

[00:42:33] That was scheduled.

[00:42:35] And the rest of the time I spent outside, I spent, I took myself down to the beach,

[00:42:40] did some journaling.

[00:42:41] I did, you know, like I just getting outside helps.

[00:42:44] And then, um, I, I try to remind myself, uh, Amy, they're just as scared of you as you

[00:42:55] are of them, or they're just as, you know, worried about, you know, whatever, you know,

[00:43:01] we're all the same, man.

[00:43:03] So when I'm thinking that I'm the worst or I'm the best, you know, it's, um, yeah, it's

[00:43:11] always a good tool for me to at least remind myself like, girl, they're the same thing

[00:43:17] as you.

[00:43:19] So, and then sometimes I just go and tell if I, if I have a relationship with them, I

[00:43:24] can tell them, you know, like, oh my gosh, I was watching you and I felt so jealous.

[00:43:30] And I know that that's crazy town, but getting it, saying it seems to help me let it go.

[00:43:37] I like that.

[00:43:39] Yeah.

[00:43:40] And then, um, a lot of times, you know, I did that to a girl here at the CrossFit.

[00:43:45] She was teaching the class and I was like, uh, yeah, I just need to tell you something

[00:43:51] because I caught myself comparing and, um, it turned into a lovely conversation.

[00:43:56] Now I feel like I could just, you know, go up and tell her anything and that she could

[00:44:01] me because I opened the door for that.

[00:44:03] So that's, that opens the kind of relationships I want in my life.

[00:44:08] It takes that vulnerability and the honesty.

[00:44:12] I'm not a bad person and I'm not going to hell and I'm not terrible just because I got

[00:44:16] caught in a comparison trap for a minute.

[00:44:18] Yeah.

[00:44:19] I love that.

[00:44:20] I love that vulnerability that, that helps create those deeper relationships.

[00:44:25] So you never thought you'd have another person.

[00:44:28] Oh yeah.

[00:44:28] No.

[00:44:29] I mean, I've only known her two weeks.

[00:44:30] But, but I laid that shit out because again, I'm like, I love that.

[00:44:34] Oh, I'm not, I'm not dealing with this insecurity in this comparison.

[00:44:38] Like, yeah, yeah, yeah, yeah.

[00:44:42] Okay.

[00:44:42] So guilty pleasures.

[00:44:46] What's one of those guilty pleasures that you're like, wow, I know that this is probably

[00:44:52] not awesome for me, but I'm going to do it.

[00:44:55] I'm going to enjoy it.

[00:44:56] And then I'm going to put it down.

[00:45:00] I actually truly don't believe in guilty pleasures.

[00:45:04] I don't think that's a real thing.

[00:45:07] I think that makes us feel guilty and I don't like feeling guilty.

[00:45:10] And then I was like, and so I, instead of like, so I like to say, okay, what are some things

[00:45:16] I like to indulge in all the women?

[00:45:17] Right.

[00:45:18] Like, versus like feeling guilty about it.

[00:45:20] Like, no, I will enjoy this for this time.

[00:45:23] I just love like rotting in bed and reading my Kindle, just like complete rot with like,

[00:45:29] or marinate, I should say, with like my cats around me and just like shutting off the world

[00:45:35] for a few hours and just like needing to do that.

[00:45:38] And yeah.

[00:45:39] Or like, I love, I can definitely binge watch shows.

[00:45:43] So I, if I get hooked on a show, I can like binge watch like six hours.

[00:45:47] And so, but also just like letting myself do that.

[00:45:50] It's like, you know, there's very few shows I like to binge watch.

[00:45:53] So when I find that, I'm just going to do it and enjoy it.

[00:45:56] Yeah.

[00:45:56] I love that.

[00:45:58] Yeah.

[00:45:58] I, um, I love what you said about guilty pleasures.

[00:46:01] I love that because I always used to, uh, frame it like, um, and I talk to my people

[00:46:09] about this.

[00:46:10] For me, it's almost always food based, right?

[00:46:13] Um, it used to be like, I just eat the Roa Oreos.

[00:46:17] Okay.

[00:46:18] Just, just eat it.

[00:46:19] Just, but do it in an empowered way.

[00:46:21] Like I know that I'm feeling stressed and I know that what I want to use to comfort myself

[00:46:28] is this Roa Oreos.

[00:46:30] Okay, great.

[00:46:32] Do it.

[00:46:32] You know, instead of, um, not recognizing that that's what I'm doing and then pretending,

[00:46:40] you know, all these other things that are poopy, stink, stink.

[00:46:43] So I would say that for me right now, what is my, I'm going to use this to cope?

[00:46:53] Definitely some TV because I'm not a big TV watcher, but, um, I've watched more TV in October

[00:47:02] than I have in the long time and like a big old honking piece of like crusty bread with, um,

[00:47:13] maybe some butter or some olive oil or man, that just, it hits the spot.

[00:47:21] Oh, I love like a really crusty, chunky piece of fresh salad dough with salted butter with a yummy jam.

[00:47:32] And then some sharp cheddar cheese on top.

[00:47:35] That is my favorite smell.

[00:47:38] Now do you melt the, do you look at me?

[00:47:39] I'm getting all excited.

[00:47:40] Do you melt or do you just sprinkle it on top?

[00:47:44] Oh, I like my cheese chonky.

[00:47:47] So I just like put chunks on it and just eat it.

[00:47:50] Like I love it with that saltiness of the butter and cheese and the sweetness of the jam.

[00:47:56] Girl.

[00:47:57] Love it so much.

[00:47:58] That sounds delicious.

[00:48:00] Actually.

[00:48:01] I do.

[00:48:02] I will say I miss some jam since I went no sugars.

[00:48:06] Yeah.

[00:48:07] Somebody asked me the other day that she was like, well, what, you know, what are your like

[00:48:10] hard stops on sugar?

[00:48:12] I'm like, I don't know yet.

[00:48:12] I'm still brand new in this.

[00:48:15] I said, I'm not looking for like, um, the hidden sugars in like ketchup, but I've not

[00:48:20] eaten any, uh, like Jeff peanut butter.

[00:48:23] Right.

[00:48:24] Yeah.

[00:48:25] And I've, and I've not done any like fruit compotes that don't have anything but fruit.

[00:48:29] I don't know why.

[00:48:30] I just haven't done those yet.

[00:48:32] I haven't done maple syrups or honey yet.

[00:48:34] I don't think they're bad.

[00:48:36] We're like, they're healthy for you.

[00:48:38] And I'm like, I'm not saying it's healthy or not.

[00:48:40] I'm just saying, I myself am afraid if I have a little bit of honey in my overnight

[00:48:45] oats, then in three weeks I'll be having a row of Oreos.

[00:48:49] And I don't want to do that.

[00:48:51] So, you know, but yeah, that's, that's one thing I have missed is when I do my sourdough

[00:48:58] toast on my breakfast plate, uh, when I take myself to breakfast is having that jam on top.

[00:49:06] Hmm.

[00:49:07] Yeah.

[00:49:08] Yeah.

[00:49:09] Uh, okay.

[00:49:11] Uh, let's see.

[00:49:12] I think we've done just about, okay.

[00:49:15] Here's a good one to wrap on.

[00:49:17] Okay.

[00:49:17] What do you still struggle with?

[00:49:23] Hmm.

[00:49:24] I think I still struggle with like feeling like I need to prove my worth and like, just

[00:49:34] like loving myself for who I am.

[00:49:37] And I struggle with patience.

[00:49:39] Hmm.

[00:49:41] Mm-hmm.

[00:49:42] Yeah.

[00:49:43] Yeah.

[00:49:43] Um, I struggle with, uh, definitely, you know what?

[00:49:50] I struggle with clarity.

[00:49:52] Um, I struggle with trusting myself and, um, I struggle with failure sometimes, you know,

[00:50:06] in, in a four year old business, uh, there's a lot of evolving.

[00:50:13] Uh, the name has changed.

[00:50:15] The logo has changed.

[00:50:16] The people have changed.

[00:50:18] The programming has changed.

[00:50:20] Uh, what I offer.

[00:50:22] You know, I used to, when I first opened, I offered training packages and, um, that has

[00:50:27] gone away.

[00:50:28] I haven't done a group coaching thing in a while.

[00:50:30] I'm doing more speaking events, uh, more book clubs and, um, the, the putting programs

[00:50:38] in and taking programs out sometimes feels like failure when it's just evolution.

[00:50:45] Yeah.

[00:50:48] Yeah.

[00:50:48] It's all evolution.

[00:50:49] Yeah.

[00:50:50] You gotta let go of shit to evolve, man.

[00:50:53] Yeah.

[00:50:54] So what would, um, what would you want anyone listening to this conversation to take home

[00:51:03] and put in their pocket to use later?

[00:51:09] Yeah.

[00:51:10] So I think like the biggest thing I think with this conversation is like giving yourself

[00:51:15] grace, right?

[00:51:16] Like shit happens and that's okay.

[00:51:20] Like, like that's okay.

[00:51:23] It just keeps trusting yourself and your gut and your intuition because that's always right.

[00:51:29] Hmm.

[00:51:30] Yeah.

[00:51:30] I love that.

[00:51:31] Thank you.

[00:51:32] Yes.

[00:51:32] You stole my line.

[00:51:33] I always end with give yourself grace.

[00:51:35] I'm going to say it again.

[00:51:36] Cause we'll hear it.

[00:51:37] Give yourself some grace.

[00:51:39] You are not alone and you are so loved.

[00:51:43] I think that's how I'd end.

[00:51:45] So, well, thank you so much for being here, Kreeti.

[00:51:48] I have loved this conversation.

[00:51:51] I love talking with you anytime.

[00:51:53] Anytime.

[00:51:54] I'll visit you in Wilmington and we can get you brunch.

[00:51:56] Come on.

[00:51:58] Come on.

[00:51:58] I love that too.

[00:51:59] All right, everybody.

[00:52:00] If you got something from this conversation, be sure you like, share, and subscribe.

[00:52:05] I hope you feel loved.

[00:52:06] I hope you feel the grace just wrapping around you today with everything you do.

[00:52:11] And we will see you next time on Healthy AF.

[00:52:16] Thank you so much for listening to this episode of the Healthy AF podcast.

[00:52:20] I hope that it has helped you create a new possibility for your health and sets you into action to go get it.

[00:52:28] If you want more information or if you want to connect with me, visit my website at myhealthylife.coach.

[00:52:35] And don't forget to hit the subscribe button so that each new Healthy AF episode will be sent directly to you.

[00:52:43] Let's take you from where you are to where you want to go.

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