To accomplish your fat loss goals, the efforts don’t stop after your 20-30 minutes a week in the gym. Your habits in the kitchen are equally as important. You’ve heard it many times here on the podcast that if you want to lose fat, you can’t out-exercise a bad diet. The founder of InForm Fitness, Adam Zickerman and the general manager of the InForm Fitness location in NYC, Mike Rogers provide some easy-to-follow nutritional tips to expedite the results you are looking for.
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Adam: Instead of obsessing over the fact that you can’t have all of these carbohydrates that you crave or you can’t have whatever it is that you’re “not allowed to have,” whether it be pizza or rice or pasta. You could pine for those things and dwell on the fact that you can’t have any of that stuff. But how about instead of focusing on what you can’t have, enjoy and focus on the things that you can have, because there are great choices. Love the things you can have.
Tim: InForm Nation, this is episode 45 of the InForm Fitness Podcast, with New York Times’ bestselling author, Adam Zickerman. I’m Tim Edwards, with the InBound Podcasting network and a client of InForm Fitness. For almost 50 episodes, we have discussed the many benefits of participating in a slow motion, high intensity strength training protocol, like the one offered at several InForm Fitness locations across the country. One of those benefits, of course, include weight or fat loss. To accomplish your fat loss goals, your efforts don’t stop at the 20-30 minutes a week at an InForm Fitness gym. Your habits, of course, in the kitchen are equally as important. So if you want to lose weight, you’ve heard it many times here on the podcast that you can’t out-exercise a bad diet. So today, Adam Zickerman and Mike Rogers, who is the general manager of the InForm Fitness location in New York City, provides some easy to follow nutritional tips to expedite the results you’re looking for.
Mike: Alright, well this is going to be an interesting podcast, I hope. It’s going to be a little bit different, you never know, it’s going to cover…
Adam: A little bit of this, a little bit of that. We’re talking about food and nutrition, so we’ll have a pinch of this and a pinch of that.
Mike: And a dash of this and a helping of this.
Tim: And you’re covering pillar number two, right, nutrition.
Mike: Yeah, we talk about carbs. In other podcasts in the past, we’ve mentioned carbs and we’ve…
Adam: My ketogenic diet.
Mike: Yeah, the ketogenic diet, a big one. We get from clients all the time, who try to tackle a no carb diet, a ketogenic diet, a Paleo diet, a low carb diet, and sometimes – I mean the references are all over the internet. There’s books everywhere to go into any of these things, but sometimes people are on the run and they don’t have time to get to these things. Or they’re overwhelmed by all the content, so what we decided we wanted to do was to do a quick podcast and throw out some ideas. To answer some of those questions because oftentimes, you’ll be like, what can I have for breakfast, what can I have for lunch, what can I have for dinner? We just want to throw out some quick recipes, some quick ideas, that are easy to prepare, that don’t take that much time and I think will accommodate the no carb or the low carb, whatever variation you’re doing.
Adam: So basically, we want to say the way you start with this low carb diet is everything opposite of Rachel Ray.
Mike: Who’s that?
Tim: Now guys, the question I have is, some of these tips that we’re talking about today, are these for people who are looking to lose weight or sustain? Or just to kind of support the Power of 10 workout?
Mike: Well, there are a lot of reasons why people go on no carb diets or low carb diets. It’s not just — I think the most typical reason is to lose fat, try to drop fat. I think before we go into the recipes, you just want to talk quickly about the relationship between carbohydrate intake, insulin and fat regulation.
Adam: But instead of talking about theory, I think what we want to talk about is more practical things. More like what to eat, basically, what does that entail. We all talk about low carbs but what does that mean? I was having this conversation today with somebody about low carb and not really fully understanding, she was like, does that mean I can’t have any rice, any alcohol? I was like, no, no, no.
Mike: Fruit are carbohydrates right and all of that kind of stuff. Well, you know something, the end all be all to someone’s nutrition, it involves a lot of factors. And I think the reason why people do no carb or low carb diets is to control insulin, which is one part of the whole puzzle. And I think these suggestions are going to tackle that one piece of the puzzle, because I think for a lot of people — like Tim, you just said, you’ve had a few months of poor eating and you’ve gotten back on the wagon. Where you just cut out carbohydrates and you lost six pounds recently. Well, that’s the thing. I don’t think that’s going to answer all of your nutritional concerns or all of your health concerns, but it’s a big piece of the puzzle. I think just doing that gets the fat burning going. I think we’ve tackled the why and the theory and the science in the past. This one, let’s just talk about what suggestions we can give you, right off the bat.
Adam: Bring it home, bring it all home.
Mike: So really, just diving right into it. Breakfast ideas are, I think — this is the hardest thing for a lot of people to get into, because the most conventional breakfast food is very, very refined food. Refined carbohydrate, carb heavy stuff.
Adam: Yeah, so why don’t we skip it.
Tim: Well, if you’re doing some intermittent fasting.
Mike: Done, next podcast.
Adam: Part of it I think, especially for weight loss, a very powerful strategy is intermittent fasting. And I think the easiest meal to skip, at least for me and many others that I talk to is breakfast because a lot of people aren’t really hungry when they wake up. You’re already eight hours or so into your fast, so you only have eight hours to go. If you’re waking up at five or six in the morning, you’re already at 14 hours by late morning or early afternoon and that’s doable. As opposed to eating lunch and not having to eat dinner, and having to go to sleep hungry and waking up absolutely famished. I think if you’re going to skip a meal for intermittent fasting, I think breakfast is the meal to skip. Not to mention what Mike was just saying, it’s hard to find a lot of low carb breakfast choices. Especially if you don’t like eggs, for example.
Mike: That’s the thing, people, when they try to start doing something but they don’t want to do the fast yet or something that resembles that. People who do eat breakfast or want to have breakfast, they go to eggs and they get tired of eggs very, very fast. Pun intended. I think where are the alternatives for that, I think we do run into trouble with that, because conventional breakfast options are — involve toast, like a bacon, egg and cheese sandwich.
Adam: So what’s on your list here for breakfast foods?
Mike: You know something, it’s right around eggs.
Adam: I’ve got some suggestions besides eggs by the way, because you know, there are a lot of foods that aren’t just for lunch or dinner anymore. For some reason, we’ve categorized certain foods for breakfast and certain foods for lunch and dinner. For example, we always have some bone broth for the stove here for clients to enjoy. And very often, in the morning, I’ll say, you want some chicken broth or some beef broth? At seven o’clock in the morning, no thank you. I’m like, what’s wrong with having some beef broth at seven o’clock in the morning? It’s fantastic, but some people, they just can’t get their head around that. But bacon, eggs and sausage, they can get their head around for breakfast. So it’s just a psychological thing. So my point is, there are a lot of things you can eat for breakfast, that aren’t necessarily classified as breakfast foods. I’ll have a salad with tuna fish, for example, for breakfast, why not? You can have anything for breakfast.
Mike: That’s the barrier, and getting to that is — I mean, if you’re not going to do an omelette, which is your traditional breakfast option or something like that, or scrambled eggs or eggs benedict or something like that. The other breakfast options are toast, bagels, pancakes, waffles, french toast, all of those things, cereal, oatmeal and it’s all carbs and carbs and carbs.
Adam: You missed one, carbs.
Mike: I forgot about that, I will not miss that one next time. But the thing is, we’ll get into lunches and dinners, but leftover of the other meals are the nutrients you want to take in. You’ve got to erase some of those, that you’ve got to have breakfast for breakfast, or what you’ve imagined breakfast to be breakfast.
Tim: Part of that is just the ritual that people have grown accustomed to, right? And just abandoning the ritual of breakfast foods, like Adam said, is really no different. If you take a typical breakfast meal, if you look at the components of it, it’s no different from what you’re doing at lunch or dinner. Based upon your carbohydrate or protein.
Adam: In the morning, you’ll have breakfast sausage and in the afternoon, you’ll have Teresio or something like that. They’re both sausages, for crying out loud! You can’t have Teresio in the morning and you can’t have breakfast sausage for lunch?
Mike: When we’re up at the front and eating breakfast in the morning, I often times have a salad and people are like, salad for breakfast? And the thing is, the association of like vegetables with breakfast is a really crazy idea for everyone but it’s like, why the hell not? You’re having them for lunch, you’re having them for dinner. You have no problem having them, like the salad with the chicken and that for lunch.
Adam: Pancakes for breakfast, why is that so good? Pancakes, what’s the suffix of pancakes; cake! You’re having cake for breakfast, why are so pancakes so special? It’s cake, you’re not supposed to have cake for breakfast.
Tim: Well, that’s what a donut is, for goodness sakes.
Mike: That’s all that it is, exactly, a cake.
Tim: But on the other side of that too, when you’re not eating right, to have tacos or a hamburger for different. How is that any different than having hash browns with sausage? It’s just the same. So just try to abandon the ritualistic breakfast mentality and bone broth, that’s perfect, especially if you’re intermittent fasting as well.
Adam: Food is food.
Mike: I mean seriously, how — I think people get overwhelmed with the idea of — say you’ve got to prepare a salad for work. Say you’re going to do this at home to try to save money or whatever. It’s literally get some mixed greens or some spinach. You put it in a tupperware, you chop a tomato, that takes about 25 seconds to chop a tomato. Same thing, about 45 things to chop up an avocado, a little bit of cucumber.
Adam: And leftover chicken breast from dinner the night before, boom, done. That’s your breakfast the next day.
Mike: Exactly and you know something, go to Whole Foods. Every Whole Foods now — this is something I do at least once every two weeks, sometimes every week, is for 7.99 you can get a rotisserie chickens. You can have the legs for lunch one day, take a few minutes, chop up the rest, add some celery, a little bit mayonnaise and you can have chicken salad for dinner later that night. And for breakfast and lunch the next day. The thing is, I think you’ll get tired if you’re having that all the time, but it’s a very easy, very inexpensive, very easy thing to prepare, food option.
Tim: And notice that you said mayonnaise as well, with the chicken. A little bit of mayonnaise, but people would think of mayo as an absolute no-no.
Adam: Mayonaise, the thing about mayo is it’s a fat, it’s known as a fat. So everyone is so scared of fats. I’m not worried about mayonnaise, especially the mayonnaise that’s not made with canola oil, like Hellman’s. But the mayonnaise that’s made nowadays with avocado oils and all of these kind of oils that are not refined oils, like canola oil. These things are great, so we’re not afraid of mayonnaise. So you want to put a little mayonnaise with your hard boiled egg.
Mike: If you’re trying to avoid carbs, mayo doesn’t qualify.
Adam: Mayo is good; mayo is fat and that’s good.
Mike: I should say it qualifies to eat, I should say.
Tim: That reminds me of the episode we had several weeks back, regarding the American Heart Association and some of the bogus claims that have, and are continuing to be made.
Adam: Again, we kind of feel that fat must be bad for us. So we start manipulating data just to support our bias; fat can’t be good for you, right? And that bias is exactly that, a bias. Science has not proven that otu. Science has not shown that that is what is the cause of cardiovascular disease. As much as society, for some reason, wants that to be the truth. It’s just, so far, not been shown to be the truth.
Mike: The thing is, it’s getting thrown out as something that is an absolute no-no, and the thing is, your biomarkers can be dictated by a lot of different things. Fat may need to be dosed properly, there may be a certain amount of it that you should or shouldn’t be eating, for your overall health.
Adam: Calories. So Mike, we established that we’re skipping breakfast. So now, let’s get to lunch. What do you talk about and what do you eat and what do you recommend for your clients for lunch? To make things simple.
Mike: For me, again, a big mixture of vegetables with a protein. It’s often times what I prepared last night for dinner and I make enough to go for lunch again. There’s really nothing that tends to be specific for any time of the day. The easy things for people who go to work all the time. Often times, if they didn’t prepare their stuff, the best thing to do is get a piece of salmon, get a piece of chicken with some asparagus. With some sauteed mushrooms, with a side salad, that type of thing. Or get a chopped salad. I know this is not a mystery to everybody, but I think you’ve just got to develop a habit to doing these type of things. You’ve got to get rid of feeling like a sandwich is necessary and that kind of stuff.
Tim: Well, you mentioned chopped salad. I go to Subway a lot actually, I love their chopped salad. I think it’s the perfect lunch for me and it’s filling.
Mike: The thing is, most of my routine stuff is I prepare a big — my wife and I will be cooking a relatively big dinner, or we cook stuff that we could actually have for the next day or two. Whether it’s breakfast, lunch, or dinner, it really doesn’t matter to me. I throw it in the tupperware and I have it.
Adam: Like that frittata thing you were telling me about. That’s a great thing but we’re back to eggs again. But again, eggs are not just for breakfast either. So Mike had this frittata, that was made in this 9 inch pie pan and you cut it like a pie. He portioned it out for himself all week.
Mike: Literally, I had Sunday, Monday, Tuesday, Wednesday. It’s also just — for whatever reason, I know it’s just eggs and vegetables, but in the context of what you’re eating it in, it really feels like a little piece of pizza.
Adam: He eats it cold too, which is actually good.
Tim: And it sounds filling too, with all of that protein in there.
Mike: It was, it was great. I actually put…
Adam: And you can put mayonnaise on top of it too.
Tim: Even better.
Mike: Going back to quick things that you can get at the grocery store. If you have a Trader Joe’s or something like that. My wife and I have been recently making like an Asian style steak, on top of cauliflower rice.
Adam: What does Asian style mean?
Mike: I think that there’s sesame, there’s some ginger and teriyaki flavors and things like that. Often times, a teriyaki marinade is probably a high carbohydrate food.
Adam: Yeah, you’ve got to stay away from the teriyaki. Although I like saying it though.
Mike: It’s a no carb that’s not a no carb option but you know something, I think if you just coat in that, in a plastic bag, with the marinade and you take it out and you cook it. You’re mostly just getting flavors, and I would say that the carb count is still going to be extremely low. Despite the fact that you are having a sweet marinade on the beef.
Tim: You just mentioned carb count, let’s — we didn’t really start with that. What is a good carb count, or is that specific to each individual?
Adam: It’s specific but there’s a range. I would say to really consider it low carb, it’d have to stay anywhere between 50 grams, 40 grams of carbohydrates on the low side and not much more than 100 grams on the high side. And 100 sides is a lot for a lot of people, but some people can tolerate that, especially if they’re very active. So I would say, start with like, 75 grams and see how that works for you and then work your way up or down.
Tim: And you’re including the carbs in vegetables of course too.
Adam: Of course. We turn out a lot, you’d have to eat like, a pound. You can’t eat that much broccoli, to overdose on carbs. On the other hand, you can easily overdose on bananas, which is a fruit. I know it’s not a vegetable but they don’t realize how starchy a banana is. Even an apple has like 20 some odd grams.
Mike: Actually, I checked this out last week. My au pair, who is making efforts to try to lose weight a little bit. She’s amazing, I love her to death but totally misinformed on what was what. She made a shake and it comprised of two apples, one regular size banana, ice and water. And I just quickly referenced…
Adam: And a jar of peanut butter.
Mike: No, no peanut butter but a medium sized apple is about 19 grams of carbohydrates. And so she had two of those, so that’s 38 right there, and she had a banana which is like 14 grams of carbohydrates.
Adam: That’s it, she went over her limit.
Mike: I was like, do you realize there’s more grams of carbohydrates in there than in a Snickers bar and she was stunned. I said, you’re getting vitamins, you’re getting nutrients, you’re getting fiber. Lots of good things that your body does want, but you’re putting way too much sugar into this diet right now. So I helped her modify that to a smaller degree. But other little quick suggestions. Once again, this could qualify as lunch and dinner, a very easy thing, like having turkey meatballs. Which you get prepared either at the deli or you make them yourself.
Adam: Without the breadcrumbs.
Mike: Without or very little breadcrumbs, very little.
Adam: That’s what my wife says. When she makes meatballs. Any breadcrumbs in it, very little, don’t worry about it. Why do you have to use it? Don’t worry about it, I didn’t put that much in there.
Mike: I think depending on your goal, sometimes you have to be very conscious of what these counts are and other times, I think a little bit is not going to kill you on any of these. Putting turkey meatballs or regular meatballs on top of zucchini, spaghetti, is just a great thing. You can do that with a tomato sauce, you can do that with garlic and olive oil and it’s just — that is very easy, it takes no time to saute that.
Tim: And tastes really good too, that sounds great.
Mike: Take some zucchini, put it through a spiralizer or the bajetti and you make it look like pasta. Dan and I, Dan is one of the other trainers here and I, we create what’s called a meat bucket. I’ll cook 15….
Adam: That sounds gross.
Mike: Dan does this too. I’ll cook like, 15 chicken thighs, chop it all up, throw it in a big tupperware and have it for breakfast, lunch and dinner over the course of three days.
Adam: Hey, that’s kosher.
Mike: Mixed in with sauteed peppers and onions. You could do steak fajitas, chicken fajitas and stuff. On top of beds of lettuce.
Adam: Fajitas without the tacos.
Mike: Without the tacos or the tortillas, it’s just basically a fajita salad but it’s really just things like that. My point is, you go to the market and you have these ingredients. It really takes almost no time to prepare these things and you’re getting a protein, you get some fish, like baking some salmon doesn’t take that lon.
Adam: It’s funny, I talk to people all the time about making this, making that and they look at me like I have ten heads on my shoulders. Yeah, just throw some salmon in the oven, it only takes ten minutes. They’re like, are you kidding me, I’m not going to do that. I’ve got to go get the damn salmon, how am I going to do that?
Mike: Then go get the damn salmon.
Tim: It’s the same as getting the steak or the chicken, how hard is salmon to find?
Adam: People have a fear of cooking fish and I understand that, I get it.
Mike: Everybody has particularities, you’ve got to find it and that’s it. I mean, some of them — I have a client who I’m thinking of at the moment. Why don’t you try this? I hate that, I hate mushrooms, I hate broccoli, I hate zucchini, I hate tomatoes.
Adam: She’s a good candidate for fasting then.
Tim: If you look at your food as medicine. We don’t always have to look at our meals like, this is going to be something that I’m going to enjoy. Yeah, from time to time but just look at it as fuel or almost as medicine and then you’re full and you move on to the next meal.
Adam: I don’t ask people to do that. We have a trainer down at the gym in Virginia that’s like that; he honestly has no emotional attachment to food at all.
Tim: Wow, that would be nice.
Adam: At all. To him it is purely fuel, honestly. I’m a little envious of that but then again, I’m not because I enjoy food so much and you can still — this is the way I look at it. As opposed to saying, look at food as fuel, because that’s a tall task. When you’re grown up in a family that — you’re an adult and food was the center of your universe and your family and your friends get together.
Tim: I’m Italian, I know all about what you’re talking about. That is true, it is all a part of your total fiber.
Adam: However, I think of — I think it’s a Crosby Stills or Nash and Young song. Who sings, if you can’t be with the one you love, love the one you’re with.
Tim: You nailed it.
Adam: That’s how I look at it. Like instead of obsessing over the fact that you can’t have all of these carbohydrates that you crave or you can’t have whatever it is that you’re “not allowed to have,” whether it be pizza or rice or pasta. You could pine for those things and dwell on the fact that you can’t have any of that stuff. But how about instead of focusing on what you can’t have, enjoy and focus on the things that you can have, because there are great choices that you can have. And love the one you’re with, that’s where I get this from. Instead of pining for the one you can’t have, love the things you can have. Put your attention on that. That’s easier than just looking at food as fuel. Now, if you just think about what you want and what you can enjoy. Like I enjoy meatloaf without the breadcrumbs, over a bed of spaghetti squash. I love a slow-cooked brisket, grass fed brisket with a side of cauliflower rice to suck up the rice. Cauliflower rice is like a staple in our house, at this point.
Mike: We have it at least three times a week.
Adam: The catch is that you probably have to prepare a little bit more, to enjoy these foods, and that’s the catch, I guess. It’s hard to just do take out all the time and adhere to this, but if you take a little time. If you do what Mike suggested and prepare over the weekends, things that can last. Like a brisket, you put a six pound brisket in a Dutch oven, and you’ve got yourself — or a stew of some sort or a chili of some sort, now it’s the gift that keeps on giving. Or frittata, you make hard boiled eggs, you keep a dozen hard boiled eggs in the fridge. Make egg salad or if you’re ambitious, make some deviled eggs and God forbid you put a little bit of sweet relish in there.
Mike: It’s a small investment that gets you your time back throughout the week, is to do something that you can actually prepare.
Adam: Now Mike, I have a couple of more examples that I can use from my book, Power of 10. And if you don’t like eggs, by the way, some plain yogurt, full fat yogurt, and put some real fruit in there, like blueberries or raspberries in there if they’re in season. Any of the nut butters would be great, put that on some vegetables like celery or things that — whatever, just some kind of vegetable.
Mike: That’s a good snack, I do that all the time.
Adam: Just try to avoid putting your peanut butter on like, bread and bagels and stuff like that. Nuts, all kinds of nuts, preferably ones that aren’t coated in sugar. We mentioned hard boiled eggs. Another breakfast food that I like is cottage cheese and I put some pineapple in there. A couple slices of pineapple, again, pineapple is a strong flavored fruit, so you don’t need a lot of pineapple to get the flavor you need. So you have a couple of those little wedges of pineapple in your cottage cheese, that’s a good breakfast and it’s not going to throw you over 50 grams of carbohydrates.
Mike: Not that this is relevant to the podcast but I just wanted to say that cottage cheese is on the short list of things that I can’t stand in the world. So everybody else, more for you, enjoy it.
Adam: I don’t like cottage cheese either unless it has, honestly, it can only have pineapple with it or else I won’t like it. Another good thing, a turkey wrap. Like two or three slices of fresh turkey, wrapped in some romaine lettuce or some kind of lettuce. Maybe some mustard, maybe throw a small, thin slice of swiss cheese in there, that’d be great. Some of my colleagues here love sardines; opening up a can of sardines, if you like sardines, go for it. That’s not my bag.
Mike: Love that but be aware of your neighbors.
Tim: A lot of salt too, right?
Adam: Yeah, yeah. Spices, use spices. That’s another suggestion. There’s a new book out that I want to tell you about. I’m actually — and this is not to promote me but I love this book. It’s called The Spice Diet. Like Mike said earlier, let’s face it; there’s chicken, there’s beef, there’s fish, vegetables. We know what they are and unless you’re in some weird part of the world that eats other things besides those things. So we’re always eating the same things, all kinds of vegetables. So the thing is, know what you can change. You can change spices and the way you cook these things. And there’s a book called The Spice Diet by Chef Judson Todd Allen. He is the private chef for Steve Harvey and Steve Harvey actually wrote the forward to this book. I was asked to write the exercise part for this book, so actually, I’m actually in this book but that’s not why I’m recommending it. It’s just a great way to use flavor to kind of fight cravings and change things up a little bit, even though you’re always having chicken. So I recommend you picking up that book, it’s fantastic.
Tim: And Adam, we’ll have a link to that in the show notes. And also that book is available on Audible too, and new sponsor of the InForm Fitness Podcast. So we’ll go ahead and include links to that in the show notes.
Adam: Fantastic. So anyways, spices, use spices to change things around. The reason I thought of that is because broccoli is boring, but if you put sesame oil on some broccoli. Some salt, some garlic, some pepper. You throw in some walnuts in there, that tastes good. So walnuts and broccoli, combining nuts and vegetables is always a fantastic thing to do and it makes things a little bit more interesting. Rotisserie chicken or baked chicken. You can spice that up many different ways, change it around a little bit. You know what, I love chicken with a little bit of honey.
Tim: That’s an interesting combo, I’ve never heard of that before.
Adam: Call me blasphemous, honey is a carb obviously, it’s pure sugar. But the thing about honey is you don’t need a lot of it and again, if you’re on a generally very low carb diet and you put some honey…
Mike: That’s a Southern fried chicken.
Adam: Not the fried. You dip your rotisserie chicken in a little bit of honey, it adds that little bit of sweetness but you’re not going over the…
Mike: That’s where I think having a few flavors that are a little bit sweet, as long as you keep them very minimal, you’re not going to break the bank often times.
Adam: So there are some examples that you’re going to find in my book.
Tim: And the book of course is Power of 10: The Once a Week, Slow Motion Fitness Revolution. Pick it up today at a bookstore near you or it’s just a click away and available at Amazon. There will be a link for the book in the show notes. For less than about 15 bucks, you’ll find some additional nutritional tips and a handy list of foods that support the Power of 10 protocol, discussed here in the podcast. You’ll also find some effective exercise demonstrations, so you can perform these exercises in the comfort of your own home. Or if you live close to several of the InForm Fitness locations across the country, there’s a free workout waiting for you. Simply click the link in the show notes to their website, informfitness.com. Click the “try us free’ button, right there on the homepage, fill out the form, pick your location, and enjoy a slow motion, high intensity, full body workout in just 20 minutes for free. You’ll feel great.
At the time of this recording, it’s about say four or so hours since my last workout and I feel amazing, you will too. If you’re a new listener to the podcast, we appreciate that and would invite you to please hit subscribe in whichever podcast app you might be listening. We have close to 50 episodes for you to binge listen, with more coming almost every single week. We’d also appreciate it if you took a couple of moments to leave us a review. Until next time, for Adam Zickerman and Mike Rogers of InForm Fitness, I’m Tim Edwards, with the InBound Podcasting Network.