Lifting Nerds
Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
Lifting Nerds
S3E7: The Strong Mamas App: Breaking Fitness Stigmas During Pregnancy
Krysten Janzen, WNBF Bikini Pro and certified prenatal/postnatal coach, shares her personal pregnancy journey and evidence-based advice for strength training during pregnancy. She discusses launching her Strong Mamas app to combat misinformation and help women maintain fitness throughout pregnancy and postpartum recovery.
• Breathing techniques and core training significantly change during pregnancy but are crucial for labor and recovery
• New research shows the Valsalva maneuver (breath-holding during heavy lifts) is safe for experienced lifters during pregnancy
• Women who continue their regular training style throughout pregnancy often experience fewer postpartum symptoms
• First trimester requires no additional calories, while second trimester needs 300-400 more calories and third trimester about 500 more
• Strategic management of cravings involves consuming protein and water before indulging to prevent overindulgence
• Light walking and deep core breathing exercises can begin immediately after delivery to speed recovery
• Modifications to training like calisthenics should focus on comfort level and gradually adapting movements as pregnancy progresses
• Posterior chain strengthening is particularly important during pregnancy to prevent back pain from postural changes
• Many successful competitors have earned pro cards after having children, debunking myths about post-pregnancy competition
Timestamps:
00:06:20 Breathing Techniques and Core Training Modifications
00:10:45 Strength Training Safety During Pregnancy
00:13:53 Nutrition and Managing Cravings
00:20:29 Post-Pregnancy Recovery and Returning to Training
00:23:45 Calisthenics Modifications During Pregnancy
00:28:45 Competing After Pregnancy and WNBF Show
Find more information at thenattyhour.com and follow Kristen's pregnancy journey through her Strong Mamas app.
Study Link: https://pubmed.ncbi.nlm.nih.gov/36331580/
Krysten Janzen:
Instagram: @krystenjanzen
Strongmama: @strongmamasapp
Website: thenattyhour.com
IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
back to our correction, our seventh episode, which I said last time. Today we have a very special guest, a big name in the natural bodybuilding community who's brought hundreds of athletes on stage first times experienced. Herself is a WNBF bikini pro, and we have a very, very special guest today, kristen. So thank you for joining us. It's such an honor to have you here. So for all those listeners which I don't think there's many who don't know who you are, but just give us a brief introduction about yourself.
Speaker 2:Absolutely Well. Firstly, I just wanted to thank you both for having me on. I'm really excited to have a chat with you both today. So, as Adrian said, um, I'm Kristen Jansen. I am a WMBF Bikini Pro and I've been an online fitness coach for the last over 10 years now. In 2014, I started my business, so I've been focused primarily on lifestyle clients and then, as my goals evolved, my coaching skill sets have evolved as well, where I still work primarily with the general population, but as well to specialize in bodybuilding. Um, I am a uh, uh what do they call it again? The pre I can't remember what it's called Brandon, the certification that we have, the uh no, I was going to say even just the uh prep and bodybuilding coach certification for the pbc one yes, yes, yes.
Speaker 2:Um got that a couple years ago and as well to specialize in a strength and conditioning. So yeah, been uh doing quite a bit for a while, but yeah wow, excellent.
Speaker 1:So that's a very big resume you have there. So, with all you know, everything that's going on, we have a season. Brandon and myself we're going through prep. So you know we don't we're not going to talk about that today. We want to talk about you, we. You do have quite some interesting news and through social media, you have launched a new page. What does that tell us?
Speaker 2:Absolutely so. What Adrian's referring to is the fact that I am pregnant. I am officially 16 weeks and change, but I have been a pre and postnatal certified coach for three years now. I've been working with prenatal and postnatal certified coach for three years now. I've been working with prenatal and postpartum moms for over five years and they probably actually are my favorite clientele to work with.
Speaker 2:But I've always had the dream, since I got my certification, to create a app, a subscription, to help those individuals going through that journey, just because your training does change quite a bit, but I didn't always feel completely right about it until I went through it myself. Even with having the certification and now going through it with myself, you can definitely see some of the things that you don't see in a certification whatsoever. So having that experience has been very helpful and beneficial. And, yeah, so I've created a page it's called the Strong Mamas app where I'm going to be documenting not only my journey throughout this but as well to providing evidence-based advice, because there is, as we know, in the fitness industry, so much conflicting information out there and there's still such a negative stigma when it comes to women and lifting weights while pregnant. So my goal with that page is, of course, to try to help mitigate and eliminate some of that noise yeah, I totally agree.
Speaker 1:Yeah, I totally agree.
Speaker 3:I agree, I was going to actually compare it to competing as well, because I feel like a lot of people when they like, might be trying to prep people but they never actually went through a contest prep themselves, and it's kind of the same thing with pregnancy, right, or like if you haven't actually went through it yourself, it's hard to actually see those things that aren't really taught and actually resonate really well with your clients. So I love how you're you kind of wait it till now to your experiencing those symptoms and now you can really resonate with them.
Speaker 2:Yeah, yeah, absolutely, very, very similar to the bodybuilding space when it comes to that.
Speaker 3:Yeah, that's awesome. What what would you say? Some of like the experience, uh, the symptoms that you had, that you've kind of started to feel that you weren't really taught about, or maybe, like you didn't really, yeah, get any information about before yeah, for sure.
Speaker 2:I think the biggest change that I have noticed is just the uh differences in my breathing technique and my core training. So even when I would compete in powerlifting and even just lifting heavy and trying to prioritize the Valsalva maneuver, for example, I thought I was breathing correctly. But even now, understanding it a little bit more in depth, I'm like, oh okay, I really wasn't breathing as efficiently as I was prior to that and just even having those breathing techniques during and postpartum is so extremely important. We can kind of get into that a little bit later. But that and then the core training. So a lot of women are told to either stop training core altogether or, you know, modify things. And even with trying to understand okay, why do we have to modify things and not really fully having that understanding of it has made a huge difference with just going through it firsthand.
Speaker 3:That makes a lot of sense. That was actually one of my questions that I had for you is just the bracing aspect with being pregnant and like how to go about doing that in a way that's going to be effective and not potentially like harmful for if you are pregnant. So like maybe we can jump into that right now, if that works good idea.
Speaker 2:Absolutely. Well. I'll start off by saying this the biggest thing with pregnancy is you always have to do what you feel comfortable with. So I would always lead with that For a lot of individuals who do feel comfortable with their experience with strength training maybe CrossFit for myself, bodybuilding and calisthenics. You know, if you feel comfortable with it, you're totally fine to continue to train that way. So, in regards to strength training, if you are are used to bracing by using the Valsava maneuver method, there's actually some new research that's showing that it's actually completely safe.
Speaker 2:Now, prior to this research, even in my certification, I was taught and a lot of other individuals are too that you shouldn't actually be utilizing this method just because of the increased intra-abdominal pressure. It can increase your heart rate and you don't want to do that. But there's new research, like I said, where it's actually totally safe if you feel comfortable with it. You know with for those who don't know the Valsalva maneuvers when you're just holding your breath under a heavy load, that's just for a couple of seconds. You know it's not like you're holding your breath for extended periods of time. So, even with the study that I'm referring to here and I can send it over to you guys if you want to include it in the show notes.
Speaker 2:There was conclusions that a lot of the participants and I think it was over 700 participants, so not too too bad it showcased that their postpartum symptoms actually were mitigated. So they had less postpartum symptoms and reproductive symptoms that a lot of women experience when they stick to the style of training that they were used to all the way up until labor. And that's in comparison to individuals who completely stopped training altogether. But again, like I said, it does come down to what you feel comfortable with. There are certain individuals who experience complications in their third trimester and they have to be put on bed rest. So of course in those types of situations there's not much you can do. You got to listen to your doctor but if you're totally fine, you're totally safe and you feel comfortable with it, lifting heavy and utilizing the falsava maneuver, if you feel comfortable with it, is totally safe.
Speaker 1:Yeah, that's actually a side question, so I know there's probably there are. Individuals may run into a good dilemma doctors telling you one thing, but then you're feeling another. So in this scenario, how would you maneuver your way around this?
Speaker 2:Yeah, and of course that's a tough one, right? Because of course, like even for myself or specific clients I have, if I tell them to do something and their doctor tells them something else, of course I'll always recommend for them to listen to their doctor first, first and foremost, but depending on the circumstances here, like I know some doctors still, unfortunately, but not many they'll tell you to stop lifting as soon as you're pregnant, and it's unfortunate that some individuals do that, but even myself I'm lucky enough that my doctor's like Nope, just keep doing what you're doing. You know, keep lifting, it's good for you. If we experience any complications, then we'll have a different discussion, but you know, I think it'll be situation dependent as to how you want to kind of approach that.
Speaker 1:Makes sense. Yeah, makes sense. So probably, all in all, probably would recommend listening to the doctor as your first priority.
Speaker 3:I'm probably trying to find a doctor that knows has a bit more education on the subject would probably be a good thing too, Cause I know some of those walk-in doctors. Sometimes they give you very broad and it almost seems like old style, like news or like recommendations, so like trying to find a doctor that's more up to date with the research and specializes in that would probably be a good thing.
Speaker 2:Absolutely and like if you don't feel right about the recommendation from your doctor. You know it never hurts to get a second opinion.
Speaker 3:When it comes to somebody that is, say, they just got pregnant but they're wanting to work on their fitness they haven't really trained before. What would you say, what would you recommend for somebody like that that's gotten pregnant but they're actually still wanting to improve their health uh, make sure that they're nice and healthy, that their baby's healthy, and stuff like that? Like, what kind of training tips would you recommend? Would you recommend them doing some of these compound movements or would you ease them into it? What would that kind of look like?
Speaker 2:absolutely yeah, and I think the biggest thing there is it's it's never too late to start, you know. I think I think a lot of individuals think like, well, you know, I've never lifted weights or I've never exercised before, you know what's the point now. But, like I said previously, it can help tremendously with the postpartum recovery. So I think that it is probably the best approach to ease into things, you know, working their way up eventually to the compound movements if they can. But if they feel more comfortable with machine work and more isolated work, that's totally okay. If all they feel comfortable with is doing some yoga, pilates and walking for the time being, that's totally okay too. You know, the biggest thing is just movement in general. So a progressive approach, I think, is always best for individuals who are just starting out.
Speaker 3:Yeah, that makes a lot of sense when it when it comes to, I know a lot of girls get like morning sickness and that might be able to affect their ability to consume food or maybe get enough protein or nutrients in their diet. What would you say, or is there any tips that you have, for individuals dealing with that and trying to strength train and trying to still feel them self enough for it absolutely well.
Speaker 2:I am blessed that my first trimester was very mild. I didn't actually experience any nausea or any morning sickness, just a lot of fatigue and weird cravings. So I'm very blessed that way. But course, I've worked with other individuals who've been on the opposite end of the spectrum and just really struggle with it and, of course, I think I think the first thing that I would suggest is, if you are somebody who tracks their calories and their macronutrients quite rigidly, like myself, to be okay with stepping away from that for a while, like myself, to be okay with stepping away from that for a while.
Speaker 2:You know, if we have specific calorie and protein goals that we have in mind and we were dealing with, you know, morning sickness and aversions where we can't eat what we typically want to eat, it can add even more stress where we're not hitting those targets. So I would say, you know, be okay with stepping away from that for a while. It's going to be okay. And you know, just listening to your body. I know that that is a very open-ended and that's not always easy to do, but something that I have found to be helpful for a lot of my clients is having some bland snacks available for yourself and having just small, frequent snacks and smaller meals throughout the day, even if you don't feel like eating. Even just having a piece of toast, if it doesn't upset you, you know, have have that piece of toast. Just having more food in your stomach it actually can help with reducing that nausea, even if you don't always feel like eating. So that even just having that understanding I think can help with creating that incentive to still try to eat a bit.
Speaker 1:What would your suggestion on how to manage cravings? Or would you ask them to manage them at all, instead of just maybe just feel, just eat whatever your body feels like, like what would that turn into?
Speaker 2:For sure. Yeah, I think of course you know we want to make sure that we are managing them strategically, Like I wouldn't restrict yourself from the items that you are craving. But you know, when I say strategically, but what I mean by that is like maybe prior to indulging in the item that you're wanting, having some sort of protein source prior to that and or drinking some water prior to that, so that way we can kind of reduce that risk of really going overboard. You know, because even just having more protein, as we know, in our system and more water in our system, that hunger tends to go down a little bit. So if we have, if we want like an entire pint of ice cream, maybe we'll only have half the pint if we have some protein in our stomach. So I say like go for it, Like don't be afraid to indulge in those things, but we want to manage it where we're not overindulging.
Speaker 3:When it comes to the calorie intake too, like when you're pregnant. I remember taking some nutrition classes that are very broad on pregnancy back in like university and I think there's a certain level of calorie intake or like you need a certain amount more than usual. Do you know like, or have like a rough estimate of how much more you need, and is it like trimester dependent?
Speaker 2:For sure. Yeah, it is going to be trimester dependent, so during the first trimester you actually don't need any additional calories. Having said that, though, most women are under eating, so if you're eating 1500 calories, you're in a deficit prior to getting pregnant. I would bring that up to to your estimated maintenance calories. But if you're already eating at your maintenance calories, you don't need to go above and beyond that during the first trimester.
Speaker 2:When you get into the second trimester and we don't want to get too hung up on the numbers here, just because, like, your hunger does fluctuate quite significantly one day you may be completely famished and the other day you're not hungry at all, and that's where you know. Just tracking loosely or not tracking at all, depending on what you feel comfortable with is probably a good idea throughout your pregnancy journey, but throughout the second trimester, that's when you want to try to increase your calories by around 300 to 400 calories and keep that steady increase in the third trimester, where it's up around maybe an additional 500 calories. So maybe another meal like another big meal in your calorie allotment during the second and third trimester.
Speaker 3:Nice, nice. That makes sense I guess they're probably growing a lot quicker.
Speaker 1:In the second and third trimester I was going to just ask have you experienced with any individuals who's experienced very serious swelling of the joints?
Speaker 2:Um, yes, a little bit, and typically that can just be due to dehydration For a lot of individuals. I found that with my experience that has helped quite a bit. But you know, we tend to see it a lot in our wrists and as well as our ankles, so it can be a little bit frustrating where you might need to scale back your intensity and, uh, you know, just really listen to your body and give it additional rest and sleep too, makes sense I was going to ask, with the the intensity of training too, like, um, like, should we, should you still be training to like failure, like as the trimesters go on, or is there any time where it's probably a good idea to pull back?
Speaker 3:Or what is your thoughts and perspective on that?
Speaker 2:Absolutely, I think, for the majority of people, and even myself included, we tend to want to scale things back during the first trimester and that's just because the symptoms just feel pretty dramatic and significant and you're most vulnerable of at losing the baby during that time where, you know, just trying to get used to all of these changes, all these new symptoms and all the changes in your training and even just the fatigue that you're trying to manage, where reducing that intensity in the first trimester is probably the norm for most people.
Speaker 2:Then we tend to see an increase in our energy during the second trimester, where you're feeling good again. You know your energy is back, you're eating more food and you tend to see an increase in that intensity with your training, which is totally fine, totally safe, and you're in training which is totally fine, totally safe, and you're in depending on your comfortability level. You can absolutely carry that intensity over in the third trimester, where you always want to try to be achieving progressive overload with your training, Like there's some individuals that I follow who were like squatting 225 pounds for three reps on labor day, Like I don't train like that, but you know she had a really successful recovery season from it and, um, you know, it's pretty safe for a lot of individuals. Again, just kind of depending on your situation, If you're cleared to lift like that, you have no complications. It's totally fine to see that increased intensity all the way up until baby arrives that makes sense.
Speaker 3:Like I, I do see on social media a lot of like, especially like fitness influencers training when they're pregnant and like the recoveries. They bounce back so much quicker and it doesn't seem like they've had many problems. So it makes sense that you can still push it and and there. Like I wonder if there's some sort of benefit to with like valence album maneuver, like if it's blood pressure is going up and it's adding a little bit more stress to the baby. But maybe that's a good adaptation for that baby if they're undergoing a little bit of stress. So yeah, you're.
Speaker 2:You're absolutely right Because if you think about it, like with the type of breathing you want to do, it's like the diaphragmatic breathing that connects to your pelvic floor. So having a strong pelvic floor is super beneficial during the delivery process, right? It's actually a very similar sensation when you're pushing. So having that strength prior to that it just does increase your pelvic floor strength so that you can have a good delivery in theory, and then you know that recovery afterwards you do tend to bounce back a little bit better from that. So you're absolutely right with those positive adaptations.
Speaker 3:Sweet, that makes sense To bring it to like post pregnancy, like is there any specific tips that you have, maybe for after somebody's over the baby and like the recovery process? Yeah, maybe if you could go into that a bit.
Speaker 2:For sure.
Speaker 2:Yeah, that's where, of course, we're going to be extremely vulnerable, and it is going to depend on the type of delivery that you have.
Speaker 2:You know, if you have a vaginal delivery, then you can start to typically lift and move a lot quicker, whereas if you have a C-section then the recovery process is going to be a lot longer. So it depends, of course, when you are cleared for exercise. You know, you tend to have a checkup with your doctor six weeks postpartum and that's when, if things things are looking good, you tend to get cleared. Having said that, though, just because you're told the first six weeks not to exercise, that doesn't mean that there aren't things that you can't do. You know, by even just doing some light walking like I wouldn't push the stroller up a hill or anything like that, get, get your partner to do that, but even just some light walking can increase that blood flow so it can speed up the recovery process. And then as well, to doing some deep core breathing techniques in the first, like as soon as you get home, can really help with just recreating that connection with your pelvic floor and your diaphragm, so you can, you know, get that core strength back again.
Speaker 3:Makes sense. Yeah, Adrian, do you have a another question there?
Speaker 1:I did, and then she answered it, so no, yeah, well, let's.
Speaker 3:Let's maybe talk about bodybuilding a bit Like do you, do you plan on returning back to the stage, maybe the next five years? Are you still? Is that on your mind at all?
Speaker 2:You know, never say never with competing. I think even I imagine you two can attest to this. There are so many experiences and times where you're like I'm done with competing and then you go to a show and it's like I want to compete again, right, like there's always that desire to get back on stage. So I won't officially say that I'm hanging up the heels forever, but as of right now, there's no plans in my head where it's on the horizon, where I have a timeline with it. But I always will still train like a bodybuilder, like I always still have that intention of you know. Okay, can I grow my shoulders a little bit more, can I grow my glutes a little bit more? What can I do to just bring a better package if, for whatever reason, I do end up deciding to compete again? But as of right now, I really just enjoy the process of promoting the shows and, as well, just helping my athletes get to stage yeah, no, that makes sense because I see so many people.
Speaker 3:They're like, oh, I'm done with bodybuilding. Like even my past coach, like Jeff Alberts, like you, I remember there's a point in his life where he's like, oh, I'm done with this. Um, he felt like burnt out and then he's still been competing like so much now. So I feel like we always yeah, usually end up getting drawn back to it 100% and then I know you're doing a lot of like calisthenics training as well.
Speaker 3:I know you mentioned even with the pregnancy, before we started recording this, that you were still implementing some of that, but just making some modifications there. What kind of modifications have you been making for that?
Speaker 2:For sure. So I'm still very new to calisthenics. I've been training this way for almost two years now, which sounds like a long time, but for anybody who's ever implemented calisthenics you know that it's like watching paint dry, just like natural bodybuilding is. Developing the skills that you want when it comes to mastering certain movements take a long time. So I still consider myself a beginner, where a lot of the things that I was training for prior to pregnancy I've really had to scale back. So, for example, the first modification would be the muscle up. So prior to getting pregnant you can do a straight bar muscle up or a ring muscle up. When I got pregnant I just had a mental block in my head because when you do a muscle up across the bar, your stomach is going over top of the bar and then you push yourself up. So I was just like I'm going to hurt the baby. I don't feel comfortable doing this movement anymore. Ups, which is a whole other beast of its own. It's very challenging on the rings, but it's nice to still kind of try to maintain the skill sets and the movement patterns with that. So it's been going well. It's something I still am able to do. It does require a lot of core strength though, with the pull up and then you push down. So I do suspect that I'll have to say goodbye to them probably in the near future. So I'm just kind of'll have to say goodbye to them, probably in the near future. So I'm just kind of enjoying doing those for as long as possible.
Speaker 2:The next modification has been well, not quite as of yet, but it will be soon is the pistol squat. So with the pistol squat, when you come down your knee of the planted leg, the planted leg, the knee flexion it kind of digs into your stomach so you can't reach that full range of motion. So I do suspect I'll have to say goodbye to those soon. And then the last one is handstands. Surprisingly, the balance for handstands have been pretty good and I haven't noticed any issues as of yet. But if I noticed that my balance is off or anything, I'll just use the wall or, you know, try to do those again for as long as possible.
Speaker 2:But I think the last modification is I have scaled it back tremendously and I am going to be prioritizing more bodybuilding, um, for the remainder of um, my pregnancy, mostly like the posterior chain. And the reason is because, of course, when you gain more weight in your stomach, your posture ends up changing and a lot of women experience a lot of back pain, a lot of sciatica and things like that. So having like a strong back, strong, strong glutes and hamstrings can kind of help offset that, so kind of switching gears to make that more of the goal now going forward yeah, no, that's, that's a great insight to the training with pregnancy like I never really thought about.
Speaker 3:Like, yeah, the balancing and like, yeah, having more weight in certain areas, like especially with the handstand. Yeah, there's gonna be a point where you probably have to be bit so, but no, that's, that's very cool, uh. Another question I had, too is I know a lot of girls uh go through a pregnancy and then they think, oh, I won't be able to compete after due to loose skin or whatever like that. Um, have you worked with a couple um female competitors that have had kids that still do really good at shows?
Speaker 2:absolutely. I have a. I have three, three um bikini pros who all have had kids. Yeah, they've all had kids, they've all gotten their pro cards after having kids and yeah, I think that kind of speaks for itself, right. Like some individuals, their skin tightens back up over time. Some individuals they still have that loose skin. But I think if you have, like the physique and the overall presentation, the loose skin like the WMBF really doesn't take that into consideration if your overall presentation is on point.
Speaker 3:Yeah, no, that's, that's awesome's awesome. I I figured a couple of your athletes did have some kids too. So and like I just wanted to say because I I've seen that comment so many times where, oh, like, I'm gonna have kids, I'm not gonna be able to compete again because of it, and it's like, no, like I'm pretty sure there's a lot of people on the stage, especially like the masters and stuff like that have multiple kids and they're they're still crushing it, right.
Speaker 2:So yeah, and see now you say that and it's like, okay, now I want to compete again, just to prove those moments wrong.
Speaker 3:Yeah 100%, 100%. Maybe talk a bit about or the WMBF, uh, kelowna show like that's coming up in I guess May, is it May 21st? I keep getting the the May or May 17th. May 17th, yeah.
Speaker 2:So my husband and I are the promoters for the WMBF Kelowna Natural Show. We've been promoting it since 2020. So we are seven weeks out which is crazy to think about already from our next season here, but it should be a really good show, so I'm really looking forward to it. That's awesome location, yes, so yeah, they'll say it's going to be at the same location, the same host hotel. Everyone always treats us so well with those vendors, so we'll definitely keep things the same.
Speaker 3:so nice and easy that's awesome, and Adrian and I will be at that show too.
Speaker 1:Yes.
Speaker 3:Awesome yeah.
Speaker 1:Yeah. So I know we're not the best people to ask about the pregnancy stuff because we will never be able to experience it. So that's why we need somebody like you, who is also experiencing the entire process, to share your current thoughts on it and what to expect moving forward, and I think it gives us a really good insight to all future potential competitors or individuals who are also experiencing the same state, same process as you to you know, not lose any, any, just give up.
Speaker 1:just give up lifting as itself. But I think you make a very good point that I wanted I wanted to bring back is for individuals who may potentially have not experienced lifting before and may not want to struggle through the last phase of labor day things, and exercises to really strengthen and helping them I do believe a lot of doctors right now are promoting exercising are going to be good for you and it will help recovery as well as during labor day.
Speaker 1:So some of these exercises, I think are really, really useful, and I think you would get really good insights for these individuals as well. Not really a question, it's just a statement no, I totally agree, yeah okay, um, is there any else? Anything else that?
Speaker 3:uh, you wanted to add Brandon, no, uh just yeah, thanks again for coming on and, uh, I learned a lot from this podcast too, so, like it, it's very cool to see the insights of it and how, yeah it's. It's a really positive thing to continue to uh, strength train. And I still feel like there's that stigma out there where a lot of people are like, oh no, I'm just going to stop when I'm pregnant, when it's like like you're imagining there's so many benefits that come along with continuing to do it.
Speaker 1:I agree, me too, I've learned a lot. It's so different from what you see, from books and articles as well, I think. Also just like bodybuilding or even strength training in exercise science it's constantly evolving and it's constantly new news. Even there's some news that you just told me just now which I learned so much, that you just told me just now which I learned so much. So we really appreciate sharing all these insights with us and we appreciate your time. So, to finalize all the information that you've given us, where can we actually find all these information and all of your app and everything like that?
Speaker 2:Absolutely. My website is probably the best bet there. So it's just the, the natty hour.
Speaker 1:Uh dot com, easy peasy we will link everything down at the description below, uh, to all Kristen's links. So if you have any information or any concerns, definitely reach out to her. She's very, very knowledgeable. She knows a lot of stuff. She really knows her stuff. So, yeah, believe her and, um, yeah, so if that uh causes it, then we'll pretty much wrap this up. So thank you guys so much for watching. We'll appreciate. We'll see you guys next time.