Fitness Q&A | College Gyms, Going Gluten Free, and Overthinking
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What's up guys, it's Sam and Taylor. And we want you to put your shoes on, pop open that energy drink, and go. Hello guys, welcome back to another episode of the F Word Podcast. I'm Taylor. And I'm Sam. Today we are doing a fitness Q&A. We asked you guys on Instagram to send over some questions and...

Sam organized them. I haven't read them. I have no idea what's coming. I haven't read them yet. I'm really excited because some of them I was like, ooh. I don't know. My opinion on this question might tip some people off. So stay tuned. It's going to be a good one. Yeah. You know what else I want to do? You saying that just gave me an idea. I want to do our unpopular finish. Yes. Yeah. Yeah.

Like our unpopular opinions. There is one question in here. It's an opinion. And I was like, I really want to answer this. Okay. Well, I'm excited because I haven't read any of them yet. Like she sent me the list an hour ago and I was kind of like, I don't open it. Yeah. I think I'll just keep it there until we record.

Anyways, before that, we'll chit chat a little bit. I'm going to let Sam take away the weekend recap. Yes. Yeah, she can just honestly take away the weekend recap. I just alcohol didn't sit well with me last weekend, to put it very simply. So just for sure, for sure. Well, let me just say I had so much fun. Like,

Shout out to anyone that was on the boat that's maybe listening, the boys. I don't know. But they loved the podcast. Our family. Yeah, literally our family. But we pretty much like for the pregame kind of like

Not like advertise the podcast, but like we had like stickers. Oh, we put stickers on the cups. On the cups and stuff. And then I brought like all the boys up here and I showed them the podcast studio and I showed them the merch and they were like loving it. And they all followed the podcast Instagram. I was like, let's go. But no, we had a lot of fun. I vlogged the whole weekend. So if you guys want like the visual...

aspect of it that goes live as well today but I I just had so much fun I can't even remember I feel bad because there were so many people on the boat where I was like

We went to dinner the other night. On my actual birthday, we went and got sushi. So Saturday wasn't even my birthday. Monday was my birthday. We went out to dinner. I was just saying, I was like, I feel like I didn't even talk to everyone. I feel so bad. Like, you know when you host something and you kind of feel like obligated to talk to everyone? Yeah, but let's be real. Like, those people weren't coming on the boat. Like, I mean, obviously, like, they're your friends and they want to talk to you, but they're not coming on the boat to be, like, entertained.

by you. No, for sure. But I just felt bad in a way. Or like pictures too. I had somebody make a comment on one of my like photo dump photos and was like, wow, the ratio. And I was like, actually, no, I did a really good job with getting that ratio to be 50% girls and 50% boys. But if you look at all the photos, I didn't take a single photo with any of the girls. I'm so mad about it. It is what it is.

I don't know. No one even remembers, so it's fine. Yeah, no, I had a good time. And if you guys have been up to date with the last few podcasts and you are listening to these podcasts right as they go up, you know that we've been having that boy updates. The boy never came. The one that was supposed to drive. But we had one boy in mind that was at the birthday adventures. Nothing happened, obviously, but...

We may work out together. So that's really exciting. There we go. We're on the right tracks. Right tracks. Amazing. Other than that, now that Sam's 24. It's such an irrelevant age. Yeah. Like, what do you say? Oh, you know what I got nervous about? I was like, holy crap. I'm going to turn 25 and that's like a quarter. That's messed.

Like that's so messed up. I'm like a quarter of the way to like a midlife crisis. Like, cause like fifties, like, well, you're halfway to a midlife crisis. Yeah. That's what I meant to say. You're a quarter of a century. Yeah. Yeah.

fuck not me i'm young i know but it's just so like like okay here's the thing our friends range from like taylor's age up to no not even my age okay yeah well i have to include you in the age ranking okay so i have to include yeah so taylor's the youngest and then it goes all the way up to 28 like in our friend group so like there's a seven year gap in our friend group so i'm like okay so technically i'm in the middle i'm average but like

Living with you, I feel so old. So I'm like, it's such a weird thing. I'm young and thriving. But anyways, that was pretty much our weekend. And then obviously packing merch and shipping merch. I kind of enjoy it. I'm not going to lie. I love putting your orders together. I like seeing your names. Yeah. Like seeing what you ordered and putting in a little...

bag. It feels personal. I enjoy it. On that note too, I know we got so many girls in Canada. Shout out to my Canadians. I love you guys. We have updated it where I believe you can now. No, not yet? Okay. We will get it to that because right now it's only USA and we honestly didn't even realize it was only USA and I know a lot of you guys want to get it. So after this, hopefully. Fingers crossed. It's very hard. It's very difficult. I tried for probably I think two hours on my computer to figure it out.

and i can't and it's just because we're shipping them ourself like the two previous merch drops were through like this whole like team of people and they were able to do all that so we're you know we're learning step by step um so if you dm about anything international like trying uh our best to figure out those settings so that way you can go anywhere but and we do have like

thousands of people listening right now if you know how to use shopify and you know how to change it so that way you can get it to international please hit our line yeah i watched a few youtube videos and stuff but we'll see it's coming um we're not like ignoring you yeah for sure avidly trying yeah and another thing too is the sizing larges are pretty much out of stock um so i know we both wear larges but we can get away with wearing a medium and we can get away with wearing an extra large so if you're within like

A size or two like you can go up or down. It doesn't matter. They're not fitted shirts So obviously everyone kind of wants that comfy shirt if you're like a smaller Girl, like some of our friends are like five foot and like 100 pounds if that's kind of like your vibe They're not tight fitted shirts by any means like the smaller the medium will be like comfy fit. Yeah, they're not fitted So if you are like a tiny gal, honestly like a small will fit you like slouchy and comfy Yeah, and a medium um

But yeah, the large Bantys are out of stock. We have some large touristies left, but the Bantys flew. And guys, the touristies are so cute. I'm like honestly debating if it's my favorite. I like the touristy better. Unpopular opinion, clearly, because the Bantys like flew off the shelves. Yeah, but the touristy is so cute. It goes with everything. It does. It's so subtle. Like no one would really like.

I mean, obviously, it's cool that the other one's like, oh, shit, what's your shirt? Like, it has so much stuff on it. But I like how the Torsi's just, like, could be from anywhere. It's so simple. It's so cute. I love the color. It's a beautiful bluish purple. I don't have any other shirt that color. Yeah, it's, like, a weird, like, violet, like, tinted blue. I can't even explain it. I don't own a shirt that color, nor have I seen anyone else, like, make a shirt that color. Like, I've never seen that color shirt. It's not blue. It's not purple. It's, like...

A weird in-between. Yeah. We shipped out orders, like a good chunk of orders, like over 100 orders the other day. So you guys will be getting those. Make sure to tag us. Post pictures. I want to see you guys wearing them. You guys are going to look so good. Yeah. And sitting on the floor, there's like 15 in front of us. So super fun. But yeah, that's also what we've been doing in terms of work is...

shipping orders. Do you want to do our highs and lows of the week? Yeah, but I was going to say, do you want to do a moving update real quick? Okay. I don't know. I figured it would be fun. I feel like with moving within the first week, we are now like, I feel like living in our place. TV's finally up. We had an issue with our TV and it came, got shipped, Best Buy delivered it. They brought it up the stairs, everything. And then we unboxed it.

We hired a task rabbit to come and hang up the TV. And when they plugged the TV in, it was completely shattered. And you can't tell because you can't tell. It's just the screen itself. So it wasn't like the glass. It was like, I don't know how TVs work. But so we finally got a TV. Now I can binge watch Love Island downstairs. Taylor started Love Island. Hopefully she can catch up to me.

Maybe. I've been falling asleep really early. I've just been like passing out. But I only got through like one episode last night. But hopefully I'll watch more and catch up because I do like that show. It's just stupid. So now we're just waiting on our sofa, coffee table, and dining table and our beds. Yeah. Well, I have like nothing in my room. My room is –

I have nothing in there. Not a single thing. But, you know, I just want to take a little break from buying, like, thousands of dollars worth of furniture. Yeah. Just a little tiny break. It do be putting in a dent. It do be putting in a dent. It do be expensive.

And I still feel like solid living here, though. Like this is home. Yeah. Like I feel completely settled. I feel like this is where I live and all that. Once my bedroom is put together, I know basically everything that I want for it is basically just ordering it. What I need to do before I buy the furniture is little plug. I'm selling a bed frame. If you live in Austin, jam me if you want it. Once I get that bed frame sold, then we can.

make some progress because I kind of need that money to like buy my other bed for him. Yeah. So I'm going to try to sell that first and then get everything else rolling. But yeah, my room is literally a mattress on the floor and a dresser. That's it. Yeah. So, oh my God, someone came into my room to go to the bathroom. I can't remember who it was. And I think they genuinely thought I wanted to like live like that with my bed. I was like, they're like, that's nice. Sam like made a big joke. I was like, no,

no like I'm waiting on my bed they're like oh wait really I was like yeah you thought I wasn't gonna have like a bed frame on my bed well I think it's weird because like it looks put together like it looks like done yeah but kind of um yeah I need like a bunch of stuff for my room but that'll that'll happen but the office is done which is nice we got our mini fridge now right to Taylor's right side yeah right side yeah with energy drinks

smoothies, body armors. We do need to be filling that up with some Olipops and poppies though. Looking a little dry. Yeah, but she's cool. She's cute. I like it. And that's pretty much it for me in terms of like moving. Yeah. I haven't done anything else. Yeah. I guess we can get into our highs and lows. So my low of the week is honestly just like

Just like mental health. Mental health sucks. Brutal. Hate it. But trying to get it back under control so it's all good. But you know what happened? Trying to get it under control. Trying to get out of this like very long depressive episode. But I'm trying to get out of it. We're doing what we can. Just day by day.

moving and grooving getting through with it but then my high is our friends that live here i think the friends that we made here are just like such amazing people and i love them so much and they make me really happy yeah like not to be like a total cheese ball if they listen to this they'd be like what you're like oh but like they really do like we went after we left sam's birthday dinner i was like well i really like our friends yeah like our friends like when i leave them i feel like happy like i want to see them again like which sounds so simple but you guys know like sometimes you hang out with people and it's like

Like oh I want to go home. Yeah. I was really draining like that was like kind of like and it's like not like that. It's like fun and a good time. And I just feel like we found like a really solid group of like our friends. Yeah. I do agree on that too. Especially because with finding guy friends I feel like you have a boyfriend which is nice but like.

I felt so like it's been so hard finding like guy friends that don't want to like are they trying to date? Yeah, like and like our guy friends in this group. I'm like finally like they just want to be genuinely my friends and it feels really nice. So right now we have like a good group of us. What six of us? Like seven. Yeah. Yeah, whatever it is, whatever the numbers but yeah, I agree. I mean because even with the boyfriend guys are still like

yeah could be weird yeah for sure but yeah they're really cool people and it's like makes me happy what's yours um i think okay mine is that obviously like it was my birthday weekend that was like so much fun that was my high of the weekend or high of the week i guess was just like getting everyone together and having so much fun like i don't know like

Saturday, the most, I don't know if this is going to, you're going to agree with this, but I think the most fun part of Saturday was the pregame in the kitchen. Just having everyone, like, I feel like I've worked so hard the last, like, two weeks trying to move and then, like, hosting people at our place and, like,

Just putting it all together. It felt so nice. I'm like, I just can't wait to have like more people over here. It's going to feel so rewarding. Yeah. I like having people over. Yeah. I'm like being in our space. It's so nice. And then my low, I don't know. I didn't really think about that to be honest. I don't know if I have one off the top of my head. Okay. Period. Okay. That maybe that I'm 24. That's Sam's old.

I mean, that's fine. We can have good weeks. Yeah. I mean, okay, here's my low. My low is that work has been stressing me the fuck out, okay? I feel like the first, we talked about this last week, but the first two weeks of every month with work

Is like the most stressful thing ever My management tries to push every single ad on me in the first two weeks and it stresses me out And I don't say no and I need to start saying no I need to start saying like hey, listen, we have a whole month to get this done Why do I have to do it all in the first two weeks? So that's my love. Yeah. I mean you can't say no. Yeah, I know and I just don't i'm like, yeah, sure I'll do it. Give them to me. Yeah Tell them i'll do it anyways um

Honestly, pet of the week, I feel like they've both done fine. Yeah, kind of. I feel like you're annoyed at Mac. Oh, I'm so annoyed. He's still not making a sound at the front door. And I know you guys were all saying get bells for the door and all that. I don't want to train him to ring a bell. I want to train him to actually speak. Right.

I don't want him to have to rely on bells every time he wants to go to the bathroom. Like, I want him to learn how to cry at the door. So what I've been doing is, like, if he goes down there, I know he's down there, but I'm not going to let him out unless he cries at the door. And once I hear him cry at the door, I'll go down there and I tell him how good of a boy he is and I'll start tickling him and shit. He loves it. But I'm like, you need to learn how to, like, go...

Like, crying at the door. Or even, like, a bark, because, like, if you were, like, locked... Like, if you were, like, in your bathroom or something, like, that's kind of quiet. Yeah, it is. It's not that loud. Yeah. But the thing is, I can... Like, I can hear him going down the stairs, because he's so loud. He's like... Yeah, yeah, yeah. Thumping down the stairs, but... No, definitely. Definitely hear him go down the stairs, but...

I think they've done fine. I have no complaints. No one's really pissed me off. I locked Phineas in my bedroom for like three to four hours. I was like, Kitty, where are you? And she was like, I didn't see him when we left. And then she just opens her door and he's like coming out of there like terrified. He's like sprinting. He's like, oh my God, get me out of here. I was like, oh, sorry, buddy. I don't think he's ever been in my room like that long before. So I felt bad. Yeah, he's easy to...

I almost closed the cabinet today and I looked down. He was in the cabinet. I was putting the blender away and I go to close it and he's like staring at me. I'm like, you got to get out of there. Yeah, you got to be in there. Close you in a cabinet. Oh my goodness. Is there anything else that's going on?

No. Yeah. That's all I can think of either. I feel like my brain the last two weeks has been scheduling my birthday event, moving and getting work done. And I'm finally like weights are off my shoulder and I feel like I can like chill out a little bit moving into the next two weeks. But let's...

Let's get into this Q&A. Okay. Yeah, I'm really excited. We divided this into sections because sometimes with Q&As, you just go all over the place. And I feel like it was nice if we did a fitness section, nutrition section, supplement section, and then miscellaneous. And the miscellaneous will consist of like gym clothes slash mental health. Okay. Okay.

So let's get into it. And I'm going to give a shout out to all of you guys too. I'm not doing like usernames or anything, but I'm just putting your first name so that way you know we appreciate you and we're here to help you and I love being able to like connect with you guys. So let's get into it. Number one, Vanessa asked, when getting over a minor illness, a cold, how long do you typically wait to work out again? Until you feel better. Yeah. I used to think...

when I was like super disordered with my training that I needed to get into the gym no matter what, I would push through a cold and you know what would happen? My cold would be 10 times worse. Right.

And I think that, sorry, were you going to say something? No, I was going to, cause I felt like that too. And I think for me it was finding that balance of, are you forcing yourself to work out right now? Or do you genuinely think a little bit of movement will make you feel better? Cause I feel like when you've been like laying sick, sometimes it's like, I think getting moving outside, fresh air, going on a walk will genuinely make me feel better versus like, I need to go get steps. Like I need to go like, yeah, there's like a total difference. Cause I know sometimes like if I've been cooped up in the house, like,

You know when you're sick and it's like you've been laying in the same dirty couch spot sick, like disgusting. It's like a walk like in the fresh air would probably make you feel like really good. Yeah. You need to be honest about like, is it actually making you feel good or is it not making you feel good? Yeah. Like you need to kind of move past that feeling of guilt if you're going to miss something.

Maybe three, four days at the gym. Cold typically a lot of times doesn't really last longer than a few days. But if it's obviously something that's going to be a little bit longer, like I know back then, like when COVID was a really big thing, like we couldn't go to the gym for like two weeks, three weeks. Like we were in like our lockdowns for a long time. Gyms were just for months. So obviously nowadays, like even with COVID, like it's not as long, but whatever your cold may be, just kind of sit down and reflect. Like, are you...

getting anxious because you think you need to go out and you need to get exercise and you feel like you're gonna lose progress or are you just like it's gonna help me make make me feel better so kind of sit back and reflect on why you want to go to the gym if it's so minor like if we're talking like like there's sometimes if like i'm a little sick in the next day obviously like you don't have covid like you're just a little sick and like you're a little like sniffly still

And you feel fine. Like, you can still go to the gym. Like, if we're talking so minor, I think you're putting way too much thought into it. Like, if you're feeling up to it, go. If you're not feeling up to it, don't go. Like, it's truly... You can go and do less than normal or you can not go at all. It really doesn't matter. I think the biggest worry with a lot of people with anything when it comes to sleeping in the gym is...

Feeling that they're going to lose progress. Yeah. Every single person that looks like so like think of the person with like the most amazing physique goals or like strength goals you've ever seen. Like they've gotten sick.

Yeah. They've gotten sick before. They took time off for being sick. They took time off for COVID. They took time off for lockdown. And they're doing just fine. So you just give your body the break. We take extra days off almost every week. Oh, goodness. Yeah. The last few weeks, I've only gone maybe four times a week. We literally take one or two extra days off.

on a weekly basis yeah so so that's that but um maya west how to switch things up when you're getting bored of your workouts instagram i would say follow someone's like something on instagram like if you see a real like when people post like i like when people post like one or two moves or like try this super set like try this thing do it try it like try something different really easy i feel like utilizing instagram is like huge for that and just finding people post um

Other than that, I feel like it's the internet. Yeah. Mine, honestly, the reason I kind of put this second was because I felt like this kind of hit home with me in the moment right now. I'm kind of struggling to figure out what my current goals are. I don't know what I'm really kind of trying to achieve in the gym. And so I know you're kind of talking about your workouts, your actual exercises that you're doing. But for me personally, I'm kind of struggling to find my purpose with the gym right now.

And I don't know what it is. And I'm still trying to figure that out. Like the other day I went and ran a mile. I freaking loved it. Like I, it brought me back to like field hockey and being an athlete and just having that endurance and being able to feel like I can do absolutely anything. So what I'm doing is I'm just kind of,

everything out again. Like our friends were talking the other day at dinner how they wanted to go to boxing classes, Pilates, yoga. And I'm just kind of open at this point to trying everything because I just want to see what I'm really, really into and what I really enjoy because I don't want to force myself to do anything that I'm not enjoying. Because that's the whole point is working out and whatnot is supposed to be fun. Yeah. What you really enjoy. It's not supposed to be like a punishment or boring. Right. Like I...

I've decided like I really want to feel like athletics like in my quad day like I was doing like my pistol squats like to try to just like keep up feeling like athletic and like mobile and on my upper body day doing a lot of body weight stuff to just really keep up feeling like okay like if you give me like push-ups and sprints and pistols like I could do it like I can do like all these like high skill level like athletic moves and get them done like efficiently and be good at them

Because that's how I wanted to trade in the beginning. Like when I first started working out like in COVID, I was at home like trying. Well, I couldn't do it because I was a week late, but I was trying. Yeah. I think you just said too, like I didn't even really think about that. Like you just want to be like,

an athlete like athletic like that's kind of where my head is in shape like I want to like I don't want to be super power lifting training right now like I was following we were both following a very strict squat bench deadlift now I wasn't dead I did I deadlift like half the program and then stopped whatever

But pretty strict with that. I realized I can't do that long term. It's way too strenuous on my body. It like hurt, man. Yeah. It was hard. But now I realized, okay, my bench, I want to keep my bench strange. I will train my bench like a power lifter probably forever. And even if that's the only power lifting thing I'd like,

ever do ever again. I don't know if I'll ever stop training my bench like a powerlifter squat. I squat once a week, but I'm easier on it. I'm not like going for anything crazy. I do. It feels good. Yeah. That day. Like, I don't really care that much. I've recently kind of like rep yard, but just like by accident, I wasn't really trying. Um, but yeah,

Then I also just kind of like... Kind of mess around for anything else. Like if I don't want to do it, I'm not doing it. Like if there's something I want to do that day, I'll do it. I'm trying not to be that like serious about it. Yeah, especially now we're in a point... Sorry, we're kind of ranting on this topic just because...

It's been just kind of sitting in the back of my head and I feel like if I talk about it, I'll kind of get my point out and I'll kind of figure out on my own what I really want to be doing. Yeah, this is us figuring out the answer to your question real time. So another thing too that I'm doing is my parents are coming down in the first week of August and they're bringing my entire hockey bag and my field hockey stick. They're putting it all in there because I have one of my guy friends who actually does a pickup ice hockey league and I just want to do more fun activities like that, whether it's volleyball or...

um field hockey pickup ice hockey pickup whatever it is and just being more active because i feel like not only that will help me physically but it will help me mentally just because it's so nice out here and i really want to like take full advantage of like the weather the people here and all that so that's where i'm at yeah try try it all that's my answer to you is try it all sorry we ranted yeah

Valentina, she asked, what is the biggest scam in the fitness industry? I know mine. Do we want to say like currently right now or when we were really trying to figure things out going through the motions? Mine's both. Okay, go for it. I think mine, and I don't know if I would put anything above this as the biggest. I think it's just the whole concept in the word of like toning.

Yeah. I think that applies to so many. Like Pilates to be toned. Like this band to be toned. This diet to be toned. And this waist trainer to be toned. And the hula hoop to be toned. And the stairmaster to tone your... Everything is that freaking word. Literally everything. And then girls being like, I don't want to do this. I want to do this because I want long lean muscle. I want tone muscle. Like...

Everything resorts back to that and it's literally just fake and made up. Yeah. There is so much, like Taylor said, we could do a whole episode on this, but one thing that I... This never affected me at the very beginning of my fitness journey when I was trying to figure things out, but currently in this moment, one thing that has been frustrating me a lot has been the glute kinks. Stuff like that where females are very... We did a whole episode on that, by the way. Yeah, no, we did do a whole episode on this, but taking vulnerable women...

And really advocating and promoting booty gains and all this stuff for like, what's the word I'm looking for? Just basically a male coach really promoting their booty programs, their booty bands, their hip thrust pads, whatever.

on very vulnerable women that are going to go to men in the fitness industry for their advice when there are so many amazing female trainers out there that could help you and would actually do it the right way, the appropriate way, and actually make you overall more confident in your upper body and your lower body, not just your lower body. Yeah, period. So that's mine. Yeah, I feel like...

She just says biggest, so I guess we won't go on. Those are our two biggest. Yeah, we'll do another. We'll do a full episode on this if you guys want. Go into the DMs, spam us, and let us know if that's what you want. Lexi said, I'm in college and want to start going to the gym, but I don't know where to start. Any tips? So I say this to anyone wanting to start going to the gym, no matter if it's a college gym, a normal gym, whatever it is.

Go and go on the treadmill and then go to the little maybe stretch recovery, mobility, turf, whatever the big area where you can just kind of do things. You might see people doing HIIT workouts there, stretching there, that kind of big open floor section of a gym. Go on a cardio machine, walk, look around, look everywhere, find where things are. Ask someone to show you around if you don't know. They will literally help you. I feel like it seems really embarrassing, especially at college, because everyone's judging you. You think everyone's judging you.

Because it's everyone you go to school with. It's not random people. You can walk in and be like, he's in my English class. I sit next to that girl in math. Whatever it is. So I know that's really scary. But ask someone to show you around. Like if you're like, hey.

Where are the girls' lockers? If you don't know, ask. They're not going to bite. They're literally probably bored as shit behind the counter. You being like, can you show me where this is? I'll probably be like, yeah, because I want someone to talk to and something to do. They've been sitting there for hours. Ask them. When you're in that little area, super easy. Find a YouTube video. Do something. Do easy stuff with dumbbells and just look around. See the vibe. See kind of who's where, what time people come and just get acclimated.

This is kind of like going with our episode with Katie Austin as well, where she was even saying like, it doesn't matter the movement you're doing or what kind of exercise it is. It's just getting in the habit of,

Getting active and getting something done. So even if you go to the gym, like Taylor just said, and you pop something up on your phone, you're still at the gym. It doesn't mean you need to utilize all the equipment that's there. Just getting your body moving in that corner so you feel comfortable. Another thing I was going to say is that you need to also remember to feel a little bit better about it is...

I would say 80% of people that are going to start their fitness journey or going to the gym happens in college because a lot of time you're in high school, majority of kids in high school play sports. So that's their form of activity. And they don't even have a car. And you don't have money. And when you're in college, the gym is free on your campus and you're allowed to go. So like no one's, not a lot of people are have a gym. Yeah. Everyone's going to be in the same boat, like getting active, feeling comfortable in the gym. So just don't,

Put so much pressure on yourself thinking that other people are going to make fun of you or be looking at you because everyone's probably in their head thinking the same thing. If you are listening to this podcast right now, what was your name? Sorry, Lexi. You listen to our podcast. You follow us. You probably know more about what you're doing than that random group of like frat gym bros that's like always in the equipment. They probably have no idea.

I have no idea what the fuck they're doing. Yeah. Literally not at all. Like every day is arm day. They're probably about to hurt themselves. Like they're probably small.

They're probably not even warming up. They're probably just going straight to that. They don't know what they're doing. Like you probably know more than them if you listen to this podcast. Because also the really, really good athletic people, the ones that are really strong in sports, they're not at the rec gym that you're at. They have their own athlete facilities. It's not you're going to walk in and be warming up, weightlifting next to like the number one guy on the football team. No.

They're not there. They're at like the other facility. This is people that don't know what they're doing. Everyone's young. There's also classes at gyms, at college gyms for so cheap. I think they were free at my gym at college and if they weren't, they were like a

absurdly cheap like five or ten bucks but I think they were free yeah and also find a buddy to go with yeah your roommate maybe you guys are both in position you're like and do I really want to start going I do want to go start going but I'm too intimidated well guess what if you have a buddy that's gonna take the intimidation and

out like it's gonna completely drop you're gonna both be like making jokes at each other it's gonna make it a little bit easier when you're both there yeah and also i've said this on the podcast before if someone's at the gym all the time you see this one girl she's there pretty early in the morning like you are she probably doesn't have the biggest greatest social life of all time either because a lot of the people sadly that do in college are out drinking and are like hungover and they're not at the gym at nine in the morning this one girl's always there and you always see her

Say hi to her because she probably would like to be your friend too. Yeah, we're huge advocates on saying hi to another girl to gym. Yeah, because I've said this before and I feel like this is the number one thing I've learned. Most avid gym people don't have a crazy circle of friends. That's why...

That's why they're at the gym. Like, that's why I rarely meet a gym person that's not kind of like kind of small circle sticks to themselves, does their own thing. Yeah, no, I totally agree on that. Next one from Haley. If trying to improve bench and squat, how often should I train per week? It's not how often it's how hard. Yeah.

It's very simple, simple response, but also not simple at the same time because I feel like a lot of people overcomplicate it. But training really hard and picking, I would say if you have your bench, like I have bench and squat that I prefer so much.

Pick one that you would hit twice a week and then hit one once a week. So right now I'm doing bench twice a week because that takes a lot of me. And then the other one just once a week. So it just depends on which one you really, really want to focus on and do it twice a week. Yeah, you could get away with doing both twice a week depending on like...

what you're like putting into it twice a week. Yeah. Like if I'm doing something twice a week, like I could do with bench. Cause I do the same thing. I squat once, once a week, bench twice a week. One of my bench days is heavy. One of them is lighter. I would do the same thing with squat.

If I squat it. I just do a different squat variation on my second day. Yeah. Because I've been doing a yoke bar squat. So I just do two squat days, but they're just different variations. Right. So I can kind of get my body to break, but not really. Right. And so it's not really how often because you can also do both once a week and make amazing progress if you continue it by paying attention to the weight you used and trying to up it each time. There's different...

programs that work for different people like what we were doing was very very very high rep but lighter weight um some people will do the total opposite and it's not really like the program that's make or break it's being extremely consistent um if it would help you like if you're really serious about it just try to like find one online like a power lifting program you can find them um you can buy someone's there's probably just free pdfs um

Because it's just having something to make you be consistent to just look at and follow so you don't have to think about it, I think helps. Because it's not – it's really not how often. I think one thing, too, for me at least with bench is I didn't really start training bench really, really heavy or intense until I started living with Taylor because I didn't have someone that could spot me or kind of, like, hold me accountable. Like –

Benching, at least I find personally really hard to go to your absolute limit by yourself because I just feel very scared to drop it on myself. I dropped that shit on myself in L.A. Fitness probably five times. Yes. So my advice to with benching is like in order to get better at it is you really need to push on those last few reps. Like if you're going say you have tens on both sides and you just did 10 reps, right?

Do you think after you react that way, you probably could have done two more reps or even three more reps than that? Probably wasn't enough. You probably weren't pushing yourself hard enough with that working set. So you need to make sure when you're doing your like last few sets or I'm sorry, reps in that set that you are struggling. Like I posted a real or the TikTok the other day and Taylor was just standing there and like mentally, if I was alone trying to do that last rep, I wouldn't have done it. I just would have re-reacted the weight and call it a day.

But because she was standing right behind me, I fought with that last rep for like a good 15 seconds trying to get it up. And I wouldn't have done that if she wasn't there. So even just asking for the person next to you for a spot and a lift off. Yeah. And a lift off. It will make the biggest difference.

Yeah, I feel that way with squat as well. Obviously, asking someone to spot you is a little bit more up close and personal with a squat. And a bench. You got the person in between. Yeah, but they're full on. You're bending down on them. I see how it could be awkward, but a spot for a squat helps as well. I was also going to say, if your gym has kilo plates...

Um, I am a firm believer that using kilo plates is what made my bench increase when it did increase. Cause I was kind of stuck because kilo plates, you can make very small jumps. You can make one pound jumps and half a pound jumps. No, just kidding. Just one pound jumps. I guess some places have kilo plates that go smaller. I don't know what our gym, you can make one pound jumps with the kilo plates, where if you're using pound plates, you can only make five pound jumps with the 2.5 plates.

And five pounds on a bench is a lot of freaking weight. If you can increase like pound by pound, that helped me a lot was using the kilo plates. And I feel like people think maybe in a gym, they're not like fit enough to like go grab the like power lifting stuff. It really helped me to improve my bench to switch to those plates because the five pound jumps were just too much for me to make gains. I'd rather be able to say, oh, look, I did.

115 and now I did 117 then have to wait to do 120. Yeah. It's actually funny you said that because the other day when I was alone benching by myself, I thought I racked 115 and then after I did it, it was 117 and I had no idea that it was that different. And those like extra two pounds, you don't even notice the difference between

But it makes a big difference in the actual improvement of your whatever it is, squat bench deadlift. But another thing I was going to say too with that, a lot of gyms don't even have kilo plates. Like I didn't even know. Yeah. Until I moved down to lift ATX. Like for sure. My gyms back home didn't have it, but yeah,

I can't remember off the top of my head. I just tried to go look at my phone. Who's the nutritionist guy that we love? Oh, Adam Wright. Yes. He posted on Instagram a while back. I will try to find it for you guys. But on Amazon, you can actually buy Kilo Plates.

weights in a packet and it just starts at the 2.5 so you have a 2.5 a 1.25 and then like a 0.5 and then a 0.25 and it's just like a very small packet they're not heavy it's like a total of five pounds in your bag not even yeah yeah it's gonna be like a little over like

Yeah. Either way, if you can buy that for yourself and just keep it in your gym bag, if that's something that you're very serious about wanting to improve on and you think it will help, definitely look into it. Yeah, I would have definitely done that if I was still at LA Fitness because I think it makes a big difference. So yeah, back to like the beginning of your question, if you forgot what we were answering. Mm-hmm.

How often should you train? It's literally not about how often in the slightest. It's about making sure when you're training, you're doing what you can to make it really good. Yeah. Training session. Trying to be better than the day before. Always try to do, yeah. Try to do something better than the day before and you're not always going to, but try and try and try to do better than the day before. Oh, yeah. Stick to a certain goal. Follow a certain plan. If you find it online, if you make it yourself, just be consistent. Yeah. Exactly. All right. Emma.

Your question was thoughts on if you can make progress while lifting weights that are only 10 pounds to 30 pounds. And I hate to break the news to you, Emma, but you're not going to really continue to make progress with anything that is in the 10 to 30 pound range. You will see progress when you first start, but you're going to hit a plateau very quickly with that weight. Yeah, I was going to say so.

The first thing I was going to say was actually yes. I was going to go toward the yes route because I think progress is such a vague term. Because let's say... I just pictured me working out at home in quarantine, right? I had like eight pounds. I think eight pounds was the heaviest set of dumbbells I had. It was eight pounds. So if I started off my quarantine at that and had all of quarantine to progress to 30 pounds, I think I would have...

But progress is so... What is progress? Like, what do you mean by progress? Are you talking about weight loss? Of course, because weight loss has not much to do with this. Strength progress, you'll make strength progress up to 30 pounds. Like, let's say you're doing, like, shoulder press or something. It just depends on, like, the exercise. Like, lower body, I don't know. Yeah. But, like, upper body with 10 to 30 pounds, yeah, maybe. But then it's, like, maybe, like, dude, like, if you're trying to, like, if you're going ham and you're like, no, I'm going to get my, like,

pistol squats down to holding a 20 pound weight, then like you got to go ham when you're using small weights at home. Yeah. We're talking, are you going to do weighted dips, weighted pushups,

weighted pull-ups like you gotta use those weights in like extreme ways yeah to like really be making the most of it because once you reach a certain point it's not going to be heavy if it's your first time ever doing anything there's some people that you pick up 10 pound weight all exercise will be hard and there's nothing wrong with that if you're like no but 10 pounds is hard for me for everything for lower body for upper body it's hard okay then you'll make that's probably well one or two months of progress going up to 30 pounds

Then after that, you have to keep going. Yeah. It just, I guess it depends on like what your circum, not circumstances. Cause that sounds bad. But like you mean by progress. Yeah. So yes and no. Cause if you're talking strength progress, your strength progress will only go up to 30 pounds. Yeah. Yeah.

And now a word from our sponsor, BetterHelp. As you guys know, if you're familiar with the show, mental health is not something we take lightly. As much as we give so much fitness advice for your body, we definitely also want to make sure you guys are taking care of your mind.

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Right now, our listeners get 10% off their first month of online therapy at betterhelp.com slash fword. That's betterhelp.com slash fword. Moving on to nutrition. Yes. I'm excited for this. Okay. Phoebe said, how to stay in a calorie deficit. I love food too much and get hungry. Okay. Your calorie deficit shouldn't be too huge that you're absolutely starving. You're going to be a little bit hungry, right? Because you're in a deficit. That's right.

You're going to be a little tiny bit hungry, but you shouldn't be like unable to like sleep at night. You're so hungry. Make sure you're eating enough throughout the day. If you're the type of person that maybe you're like, I love food too much, so I need to save calories for dessert. You not eating in the day, saving calories is like fucking you up. You need to continuously eat proper portions throughout the day. Breakfast, lunch, and dinner. Don't with the fasting diet.

Just eat and eat enough at regular times. Eat enough protein. Balance your macros. And eat things that you like. You love food too much. You should still love what you're eating. Yeah. Here's my take on this topic. I feel like it really depends on the person mentally where they are at the relationship with food. We have those people that are in...

They're in prep. Those people in prep, they're going to be fasting. They're going to be very restricting on what types of food they're having. But then there's those people that are genuinely just wanting to lose weight and do it in a very healthy way that's not super restricted. My take on the thought of constantly thinking about food is probably not the best thing when you're in a calorie deficit and you're trying to be in a good relationship with your food. So I just don't know...

For me personally, if I was constantly thinking about food before even going into my calorie deficit, I don't think I would have approached a calorie deficit because that would have just made the relationship and the thought cycle of food so much worse. So you need to really focus on like your relationship and trust the fact that if you do enter that relationship,

Um calorie deficit that you can kind of stay on top of like the mind game that comes with it But then in terms of like the food aspect try to make everything really really high volume lots of fruits lots well fruits veggies a lot of like Um low calorie high volume things will help you out a lot We did we did so many fun like calorie deficit hacks when we were eating obviously sometimes with foods though

It's not like the best alternative for foods. Like I used to have this low calorie bread, which I wouldn't say like ingredient wise is the best for you, but the macros on the bread was amazing. So that's why I was having that bread. So yeah, good answer. That's just my take. Yeah, no, no. Yeah, that's true because I feel like I'm going into these. I haven't read them all yet, but with the.

With the background of, like, you guys already kind of know, like, all these answers are, like, if you're healthy relationship with food. Yeah. Like, this is, like... It's a very sensitive topic, to be honest, depending on, like, where you're coming from. Yeah. With what you want our answer to be. Right. But the way I'm going about, like, pretty much all nutrition questions, honestly, like, on this podcast is, like...

But considering you're at a healthy place with food and just normal calorie deficit advice, because I feel like it's totally unknown if you should even be doing that. But I mean, I just kind of have to like trust that you're just asking a genuine question. Yeah, of course. And you are just genuinely in a healthy deficit. But yeah, I would have to agree. Thinking about food all the time is not healthy.

Not healthy. Yeah. If you do that, you probably need a little bit of like helper time off from thinking about food and tracking. Yeah. Yeah. Definitely mental part of that is more important than the physical looking in the mirror aspects. Like you really want to make sure you're putting your head into consideration before your actual physical body. Right. So...

Alright, Sophia. She asked, tips for eating when you don't feel like it, but you know you should. And I'm just going to simply say, eat my girl. Like, I know it can be hard. Like, there's definitely been times where I did that, like way back when. And that was because my metabolism was completely destroyed. I was never hungry. But...

If you're in that place where you're just like, I have gone six hours, haven't eaten, I'm not hungry. In order to get yourself to actually be hungry within that six-hour time frame, you need to eat. And over time, you will be hungry and you will want to eat. So be consistent with your eating schedule and that will get you very far. Yeah, I'm going to go like a slightly different route of let's say like it's not just like the normal, like I'm never –

Like there's the people who like I have struggled getting an appetite all the time or maybe something specific is happening and you're going through a period where like I don't want to eat. Like let's say like like a breakup. Yeah. Like I don't want to eat right now. Like yeah. Something's really stressful. And like for that day for those few days you're like I don't want to eat like that kind of scenario. If that's like someone else's vibe. My biggest thing is I treat yourself and like Uber eat something you really like.

like you know what i mean facts like the other day i uber eats myself a nice vegan burger side of fries don't look at the cost of it too much add the side you want and just order it yeah order it enjoy it it's not gonna like make or break your health or like the 15 is probably gonna be fine in your bank account uber eats the food you want you don't have to cook it it'll be so yummy and delicious um i recommend doing that because no one wants to like cook like

veggies and rice when you know yeah no usually when i'm in like that state i will cook up whatever i'm feeling and whatever i'm craving like the other night she got uber eats and i made cream of rice for dinner it was one of those days yeah but i i love i don't uber eats often and it makes it extra special when you don't uber eats often because people don't just drop burgers at my house

on the regular yeah so when they do it really hits and that helps me and get like a drink you like go all out get all of it delicious yeah and if you another thing too is like make sure if you know you're gonna have a long day one thing i cannot not like not stand but like my friends do this so much with if we have a very eventful day and we're doing something they don't bring any food

Like if you know you're going to be out somewhere for hours, please pack up a snack, whether it's two cheese sticks. You know, your girl loves her cheese sticks. If it's a bag of chips, whatever it is,

bring it with you okay it's you're not gonna get judged for being that kid that weirdo that actually brought food because i guarantee they're gonna look at you and be like fuck i was gonna say we've never i'm so yeah they're gonna look at you and be like i really want that and i'm always like no like freak off i'm like get out of my face like i brought fruit well we brought a lot of food the other day on the boat yeah we were on a boat and we just pull out our wraps and everyone's like you brought wraps they're all like drooling yes we brought lunch like it

We literally brought lunch. And to other people, it might be like, oh, I need to eat, but I just don't feel like cooking right now. Make it. Throw it in your bag. Yeah. Like, I had a big bowl of fruit, and I'm sitting there. Keep in mind, I'm so hungry. Like, this fruit is not going to fill me up. And I had, like, three people ask for fruit. And I'm like...

like in my mind what is this one piece of fruit gonna do for you my friend nothing like let me eat my damn fruit I'm so hungry so just bring lots of food it even if you don't eat it if it's like a packaged thing it's not gonna go to waste yeah so that's that

Next, Delmi, I think that's how you say your name. I'm not sure. Thoughts on a dairy-free or gluten-free diet. Okay, I eat dairy-free because I'm vegan. Here's the thing. Whatever reason for the diet you want to do it, I couldn't care less. If you're pushing it on other people for absolutely no reason, that's when it's an issue. I literally couldn't care less what you eat or don't eat. Not my business. If you think that you're eating dairy or gluten-free because you're allergic to it,

I'm pro-dairy-free for all my reasons. I'm not going to go into telling you about it. It's not that deep. To me, it's a personal decision I like to make. Do you. Do your own research. The gluten thing and the dairy thing, a lot of people think they're very allergic to these things. I can see the argument for the milk, probably. I've heard a lot of research on that. The gluten thing...

Is it really – is all of this affecting you that much or are you just so stressed out with your relationship with food that everything you eat makes you bloated? Yeah. Like I think that's what it is because these people – some of these girlies on the internet that are so – Girlies. Yeah. This is hot take. This is hot take. No, because I'm happy with this one because I want to go to rant too after you. No, this is hot take. So buckle your seatbelts. All these girlies on the internet, these health girlies, they're – I'm not –

No one take this out of context. You guys know I'm like not a singular person. You know the genre of person I'm talking about. And it's good content. I'm not hating on it. There's just a slight thing. Okay. I think we can all agree. They're very very thin girls. Nothing wrong with that. Fine. They're very obsessed with the bloat. Yeah. Bloat bloat bloat bloat bloat. Home girly. I think you just ate. Yeah. Like.

Do you know what I'm saying? No, 100%. They're like, when you go to a restaurant and you eat pasta and like you're so bloated. Yeah, girl, food baby. Like, you ate a lot of pasta for dinner with your friends and you look like you ate. Go home and sleep it off. And it's like, and I eat the sea moss for like my bloat. You just ate. Yeah. And I feel like they're so like, see, I'm allergic to gluten. And it's like, I think

I think you just like ate pizza. Like I look at that. I eat pizza, like a little something going on. And obviously there's a difference. Like some people literally have celiac disease, allergic to gluten. I get that. I think some girlies are just so obsessed with like the bloat thing. So obsessed. And it's like, I think you just ate food. No, a hundred percent. And I'm so happy we put this on there because like, I wanted to rant about this as well, because this is,

part of like social media really ruined it for me back in my super restrictive, horrible relationship with food. I thought I had to restrict all these things. I went from restricting dairy. I went from restricting gluten. I went to doing food combining. I did it all. Okay. And it finally came to the point where I was ruining basically my stomach from all these different diets I was hopping on. And it was causing me to become bloated, obviously, because I'm

restricting so many different things. Especially then if you restrict and you eat it. Yeah. Your body's going to be like, what is this? Yeah. What is this now? Now you want it. So one thing that I did do and it really kind of opened my eyes was I actually went to the doctors and I got blood work done for all of those things to see if I actually was sensitive to anything. Um,

It can be a little expensive, I know, but I really wanted to get it done. And this was like four years ago. Like this is a very long time ago. And it turns out I wasn't sensitive to any of these things. And I'm like, there's no way. I was like pissed. I was like, this is wrong. Like this blood work is wrong. There's no way. Like it's lying to me. But then I sat back and I kind of reflected. I'm like, wait a second. Maybe it's just me. Maybe I'm the one super in my head about all this food. And obviously it's not going to click your fingers. You're not going to be able to just like snap out of it and eat.

Realize your relationship with food, whatever. So if you're doing it solely for the trend, I can't stand it. Okay? Because that was me. I regret going through that phase, but it was solely from the content creators I was following. Kenzie Burke. Huge one. She absolutely ruined all that for me. She made me think that I couldn't have carbs with my... I can't even remember what the rules were. If you want to go look up food combining, go look it up, but...

It was horrible. The things that it really caused myself to believe. So if you're doing it for the trend, stop. Okay? If you don't want to have dairy for various reasons, that makes sense. But the gluten-free part, I just don't understand it. Yeah, so I've done...

a little bit more like research into the gluten stuff than I had before because I was just like what like I don't get if you're not allergic why do it and like I have heard things that have made me be like maybe more conscious of not like loading my day with gluten on a regular basis I love bread and pasta I'm never going gluten-free ever in my life that's fact

But, like, I was like, okay, maybe not, like, loading my day on gluten could be a good idea just from, like, the personal stuff I looked into, heard, whatever. But, like...

it's not like you can never like you can eat it like yeah you're literally gonna live like unless you literally have celiac disease which is like a real ass thing that i feel so bad for people because i love bread like if i go to a restaurant there's bread i'm eating it i don't care like i don't care i'm eating it and i think a lot of it like i don't think that we can try to deny at all that the gluten-free thing is not just another trendy like

Back in the day, everyone was like, carbs are bad for you. Like, now it's... Like, they don't say carbs. They just say gluten. Yeah. No, 100%. I totally agree on that. And another thing, too, is, like, diets. Like, I really hate labeling the way you eat food. Yeah. Like... Mm-hmm.

People always ask me like what my diet is. I have no idea. I couldn't tell you. I prefer not to have red meat. That's one thing I don't eat. But one thing I could never give up is chicken. I'm not going to give that up or seafood. But if there's certain things that have alternatives, I will eat the alternatives. It's just I'm not going to set myself to like an expectation of something if I genuinely enjoy something.

Or I can find the alternative. So do whatever works best for you. Don't overthink it. And if you're having like a certain health issue and you want to like, like Sam said, go to a doctor, go to a doctor, get stuff done. See if it's a gluten, see if it's a dairy, make the decision for yourself at the end of the day. If you're like, but I don't think dairy and gluten are the best for me. I kind of want to cut them out. Okay. So like at home, don't really have your dairy and gluten, but I don't see the need to restrict yourself. Um, anything outside of that, if it's not a bigger issue to you. Yeah. Yeah.

Agreed. That's the team. My biggest thing is like those bloke girls on Instagram. I think it's gotten too far. I think people have a little bit of a food baby and they...

They go nuts about it. Queen K. Queen K. I don't get this one. What do you mean you don't get it? I think there's a typo. No, it's not. Okay, well, food. Want me to say it? There's a typo, right? Just, no. What do you do when food isn't fooding it anymore? Yeah, it doesn't say fooding. It says fooding. Yeah, I know. Well, that part. Okay, yeah, that's what I meant. Is that, I thought I was like, is that word wrong? Okay.

If you know what I mean, if food isn't fooding it anymore. And let me tell you, Queen K, because I feel like I'm talking specifically to you because I love you, girl. But my thing with this is it happens so much. I will go through a phase of eating one specific recipe for weeks and weeks. And then all of a sudden I sit down to have it one day and I'm like, this kind of sucks. And I'm upset about it because for the longest time it was a recipe I was freaking loving.

This is my thing. I love recipes. I love cooking. Some people don't. Maybe this is going to be like, you can obviously put your input on it as well. But taking the time to like find other really good recipes, like

I love going on like Pinterest or like going to like a food blogger and like just scrolling through their stuff and finding other recipes and creating it into my own, my own recipe that I know I'm going to enjoy. I never look at one specific recipe I see on the internet and take it and copy and paste it word for word. I'm creating it how I want it. Right. I feel like this happens to me all the time. I feel like it's kind of happening to me right now. Like food just like isn't good. Like I'm at the grocery store and I'm like, what do I even want? Like,

yeah like i'm not like oh like i really want that right now like i went grocery shopping the other day and i was like this is all like fine i guess like i have a feeling i know where you're going with this i like honestly wasn't going anywhere oh really i was just gonna say like i literally feel like i'm not that good at it the frozen yeah you said you were like i just want something fun this week remember what you said to me in the kitchen oh i did say that oh okay yeah i did say that i was like i wanted something fun to eat so i got like frozen veggie burgers and like tater tots because i'm like

that's like a meal like yeah it's a meal it gets the job done that's fun like that's something fun i guess but for me too okay something else that does it for me is sauces like i eat tofu rice and veggies like all the time i'll just get into a new sauce era like i'll be like well i'm obsessed with this like peanut sauce and the next day it's like not the next day but then a few weeks it's like this sauce and i'm really just eating it because i love the sauce

I will have occasions to like even I just said like I'll love something for a really long time or if I think I'm about to sit down and I'm about to eat something that I really really love and then I take like three bites of it I'm like

Damn, like this actually sucks and I don't even want to eat it. That's brutal. I will probably end up just eating it because I made it and I cooked it and I don't want it to go to waste. But a lot of time in the back of my head, I'm just like, I want to throw this out right now and I just want to make something completely new. But it's a normal thing. Like it happens a lot, honestly. I just...

Because I love cooking in the kitchen. Like, I love going into the kitchen and, like, spending time in the kitchen and just doing it. I don't know. It's very therapeutic to me. Couldn't tell you why. But... It's the Italian. Yeah, maybe. Also, the hands, too. Like, I got to stop with the hands. But I just find new recipes and I go with it, obviously. Yeah.

Taylor said too, you can get frozen food, cook that up, chef it up, or go out to eat. I don't know. Yeah, it's also not that serious. Like not every meal you always eat needs to be the most amazing thing you've ever had. Yeah. You just got to eat it. Yeah. So, yeah. Get good snacks. Yeah. Snacks need to be hidden. Yeah.

The next category, we're going into supplements. I'm a very always asked. We only have three here, but pretty common. Yeah, not many people ask about supplements, surprisingly. I feel like these are ones I get, like, repeatedly. Oh, 100%. So Kayla said, should I take creatine even on my rest days? Yes, take it every day if you are taking it. I feel like that's just not much else to say. Personally, I've only ever taken a monohydrate. I only have good things to say about a monohydrate, so...

I'm going to recommend monohydrate and make sure you're taking about five grams every single day. Yeah. And it doesn't... It doesn't do anything. Yeah. It doesn't do anything. Like, obviously, there are, like... We're talking, like, side effects. But in terms of, like, the actual creatine itself, like, you're not going to notice anything actually happening day to day. You're not going to, like, be like, oh, my God, like, I took the creatine. I was doing something. You know what I mean? So you're not going to really notice any results come from it, whether...

three, six months down the road, but just making sure your routine every day consistent and it's constantly in your system. Ella, you asked, are green supplements really worth the hype? All right. Here's my hot take on this because I know longest time we have not been with a supplement company. Now we're with a supplement company and,

Every influencer is going to be using green supplements and that's just because they're getting it for free. Okay. I'm going to be completely honest with you. If you can afford green supplements, get the green supplements. If you can't afford the green supplements and it's not within budget, don't get the green supplements. Like I'm not going to be one of those creators that's going to be forcing any supplement on you. I'm only going to be genuinely using things I enjoy to use on a data basis. But do I think that it's required and needed a hundred percent? No.

But will it help? Will you get greens in? Yes, but I don't think it's needed. Focus on your actual food. Go to the grocery store first. Yeah, and if you have like X amount of money to spend on a supplement website, if you're getting like a protein and a greens, I would take that money you're putting toward the greens and just get another protein powder. If you had to choose between the two. If you're limited budget. Yeah, for sure. If you're limited budgeted, don't buy it. I worked with a greens company.

A while ago, I'll just say it. No one's listening to this. We're so far in. I worked with Athletic Greens. Athletic Greens was definitely good for you. Really good ingredient company. I have nothing bad to say about it. I did not know the price of those greens. It is absolutely ridiculous. You do not need to spend $100 on greens. If you want to, no one's stopping you. But you don't need to buy it.

any way she perform also we're gonna go right back quick to my bloating girls on the internet it's not gonna like do anything crazy for you people do like before and after like i took my greens here's my stomach before and here's my stomach after that's so like bullshit you drank water and you probably peed yeah honestly in my opinion with the whole bloating thing with grains is like i don't think it really makes that big of a difference now do i think having a crazy stack of like your fruits and vegetables in like one glass is gonna be great yes i

But you need to be focusing on like your whole foods first. Add the greens if you're already getting those fruits and veggies in your actual whole foods. Okay? Don't just substitute for it because that's not necessarily going to be the best for you. Yes. And...

We use the EHP ones every now and then when we want to use them. They taste good. So... Yeah. Yeah. Like, it tastes good. They're vegetables. That's really all it is. Here's my hot take, too, on, like, this whole, like, influencer athlete for supplement companies. And I've said this a million times on, like, YouTube, is at least with previous companies I've been with, which I'm really, really happy and fortunate with the company that we're now with, they don't do this. But...

Pushing of every damn supplement possible and sending a massive care package of every single supplement possible. And they make you talk and promote all the supplements, which is so unrealistic. Like every creator you see, if they're using...

10 supplements in a day. Like that's just unrealistic. And I don't ever want anyone to feel like they have to spend that like thousands. That's a little ridiculous. Let me take a step back over hundreds of dollars on supplements. You can go a thousand dollars pretty quick. Yeah. So and don't get me wrong. Like I was one of those content creators. I was like 100 percent like that would be pushing on supplements like crazy, crazy, crazy. But I was very brainwashed by the whole like fitness thing.

like creator athlete game. Like I was so influenced by it and just happy to be there and a part of it. But now I realize I'm like, damn, like I'm in my fitness journey and I went very long time with using all those supplements and I don't need them. Yeah. So, so everything like is like, I don't know, like, is anything really like bad for you? I mean, besides like too much pre-workout now, like anything else? Yeah. It will benefit you.

In a small way. Like. These supplements aren't going to like. Do bad on you. You know what I mean? Maybe on the big account. Unless I'd say. Maybe like. I'd say the only one you can argue. Being like bad for you. Is like pre-workout. Because pre-workout. Oh for sure. Is like. Probably not good for you. Yeah. But like. It's not. Yeah. It's not like.

I'm not doing anything. Yeah. There's no like... I don't know. So, my take. Yeah. It's just... Yeah. If you want a convenient way for vegetables, do it. If it's like something you think that would bring you joy having in your life, buy them. Yeah. If you don't care to have them, doesn't matter. Yeah. I mean... That's it. Really doesn't matter. So... So... Vika? Vika? I don't know. Whatever. Is drinking an energy drink every day bad? I'm going to say...

daily like literally daily for how long daily for a certain amount of time is also like different like are we talking daily for the past month or daily for the past three years also the type of energy drink because like let's say like you're drinking a bang every day that's 300 milligrams over 200 milligrams i'm gonna go off and say yes yeah like obviously there's this the case where like all right i went to the grocery store and i bought a 12 pack of celsius

If you have a 12-pack of Celsius, 12 days in a row, or you have those 12, 12 days in a row, and then you go, like, a long time without having, like, another pack again, that's fine. But if you're literally, like she said, having them every single day, I wouldn't say it's the best for you. Now, obviously, you have to put a lot into consideration with how your body responds to these things. But I'm just happy to say I'm, like, kind of a coffee gal now. Yeah, I'm – so if you follow my, like, new TikTok –

I've like been talking about my skin a lot on there. I'm like totally going to cut out energy drinks for I don't know how long and see what happens because I do notice a correlation of like drinking a Celsius and the next day not having great skin. A lot of it is just because biotin is really... Celsius has like a lot of biotin and B12 in it and you can listen to our episode with Clear Stem Skin Care but it's very common that a lot of biotin is going to break you out if you have acne prone skin and Celsius has a lot of biotin in it. So...

That's really sad. That's really upsetting. But I'm going to try to like see how that goes because I like I will notice a direct correlation. I will drink a Celsius in the next day, like have a pimple like bright.

Claire's day. Like, so, but that's based mainly while I'm doing it. I'm not cutting it out really for a health reason because drinking it every now and then to me is not bad. We talk about this all the time in our personal life. I don't know if we say it on the podcast that much. I made a tick talk about it and that tick talk popped off because it's a very controversial topic. And a lot of the times people will judge, uh,

others for like say we have a celsius in our hand and we're on this is exactly what happened we had a celsius on a boat let's just say i'm like no it did yeah it actually happened yeah no we had a celsius in our hands and that's what all we were drinking that day we weren't drinking we just had a celsius we were like you know what we don't want people to really judge us for not really having anything on our hand i genuinely want a celsius it will bring me some energy whatever and

And someone looks at us and goes, aren't those so bad for you? Like, you shouldn't be drinking those. Meanwhile, they have a Bud Light in their hand. And it's like, all right. Like, you're going to judge me right now for not drinking and having a energy drink in my hand when you're going to be downing this entire 12 pack of beer right now. Like, it goes both ways. Okay. I'm not fully judging someone for drinking because I drink.

On weekends too. Like, come on now. But it's just... Everyone does something that's a little bad. Yeah. No one's living... A perfect lifestyle. And you can't live life in fear. You really cannot. Like, if one day I wake up and I'm like, damn, I really want a Celsius this morning. Enjoy a Celsius. Like... This is a good diet, Dr. Pepper. Because guess what? It makes me, like, happy. It makes her happy. I like it. Tastes good. She's smiling. Like, that's all we could ever want, you know? So...

I don't know. I just can't. I get DMs all the time when I post Celsius. Aren't those so bad for you? I'm like, girl, like stop living life in fear. Like all these people vaping, dueling, smoking cigarettes. Like, I don't know. There's so much worse out there. Let's focus on like the, the really bad things before we go into like the other things. I don't know. Especially like if you live like such a healthy lifestyle, like we work out, we drink a lot of water. We eat a lot of fruits and vegetables. Yeah. We balance for it. We get really good amount of sleep. We go on walks. Um,

We take our vitamins in the morning so much. You're going to like narrow down in on the one Celsius. So every now and then it really, I think everything is fully fine every now and then. Yeah. I don't think you should drink them every day because especially if like you got to have a rest day in there somewhere, like you shouldn't need them every day. I think every day is a little bit of a stretch. I would find other like caffeine sources. Yeah. And this kind of also plays like, I don't know. I feel like I rant on this topic, but like,

For example, if someone went to a restaurant, a big group of friends, and say, Taylor and I are there. We both get – I get a burger. She gets mac and cheese. And a friend looks at it and goes, wow, you're really going to eat that right now? Like, it's kind of the same, like, correlation and topic of, like – Judging someone for what they're, like, drinking. Yeah, exactly. So just let the person live life. Yeah. Happy. Yes, sir. Okay, now the random stuff. Yeah. Yeah.

I liked the first one. By the way, you didn't really have a full name. Her name is probably Liv. Probably Liv. Liv Food and Fitness. She said, camel toe and shorts. I've tried everything. Help. Embrace it. Embrace it. That's all I'm going to say. I walk around with a camel toe 24-7 in my gym and you don't see it on social media because why would I post it on social media? Yeah, like some shorts are going to do better than others. You know, if you try some shorts on and you realize, hey, I like this brand. They fit me good. They give me less camel toe. Okay, stick to that brand.

Besides doing that, I don't know what else to tell you other than like you were born with parts on your body and that's just kind of how it is. Like what are you going to do about it?

It's actually funny, though. I'm even remembering this. But over, I would say a little over a year ago, there was this camel toe Instagram account. This account on Instagram. Oh, they comment on all my photos. Has like 200,000 followers. I had to block them because they reposted a photo of me with a camel toe. No. Yeah. This was like a year ago. I'm trying to see if I have them in my block somewhere. But yeah, they took a photo of me.

Because someone tagged the account in my post. It was like a gym photo, like, with biker shorts on. And next thing I know, I'm on their damn page. That's disgusting. Yeah, they just repost girls that have camel toes on their Instagram. This account has, like, 200K. And it's just a bunch of, like, insecure, like, 12-year-old boys, like, saying shit. So I blocked the account. That's so dumb.

dumb yeah like are we are we children no literally so i blocked that account i don't even know if i can find it right now but that's just a funny story situation that happened to me and you know what i just don't that's the only reason i really don't post camel toes on my instagram anymore i embrace it in person though so do you girl you're wearing tight shorts if you really hate it you might have to switch to like blue shorts yeah i also don't wear anything under my

Me neither. It hurts. It gets uncomfortable. I get the worst wedgie. I get like a rash down there. Like I just would prefer not to. So I go commando. Yeah, for life always. Yeah. And yeah, it just is what it is. I honestly haven't like noticed myself having one because I don't pay attention. Like in a while. I used to. But like I just don't pay attention. Yeah. It doesn't bother me. Maddie. This one is so generic. I don't even know where to begin. It's just tips for overthinking. Oh my God. I wish I had...

Better tips. God. I don't know. I feel like everyone fucking does. Here's my thing. And one thing that I've really started to do a lot lately is when I'm overthinking whether it's body image, work, whatever it is.

which I need to get better at it is like kind of just sitting there and like understanding the exact moment you're in and how you're kind of like thinking about it and realizing that this world is so damn big and that you're so in your head at that moment with whatever is going on. And it kind of will calm you down. Like I had a scenario that happened the other day. It was over the weekend. I can't remember what it was, but yeah, I can't remember what it was, but

I just remember just kind of like thinking to myself, like, Sam, why are you overthinking this right now? Oh, I know what it was. I was wearing, I was trying on clothes and I wasn't feeling super comfortable in one of my outfits. So then when I put one of the outfits on, I fucking screamed in the mirror and I go, you look so hot right now. And I like kind of like put myself in full circle there for a second. I was like, yep, you look hot right now. Like, Sam, get yourself out of this like moment you're having. So just...

reflecting, I guess. Yeah, I don't know. I overthink bad. Maybe therapy. I think I'm going to start going to therapy. Might use BetterHelp. Shout out podcast sponsor. Yeah, you probably heard that ad in here. Yeah, I'm going to be a proud customer. But yeah, I genuinely wish I had tips. I don't freaking know. Someone, they like took

The picture, some spaceship thingy, don't make fun of me. I don't know what I'm talking about. Took a picture of the farthest into the universe that they've ever seen. And it's like this picture of the universe. And it's like the most we've ever seen deep in the universe. Craziness, right? Yeah.

Someone said that that picture, if you're like, how much of the universe is this taking up? If you picked up a grain of sand and held it like against the sky, like if you're on YouTube, you can see what I'm doing. Held it against the sky. That picture of that like giant universe is just that speck of sand against the sky. And then people were just writing things over the picture like,

Wow, like, you're really here and, like, you're thinking about this. Or, like, you're really here and, like, paying this much to, like, do this. Like, you're really here. Like, you are literally, like, we're literally a floating fucking rock. We're literally just floating on a rock in this, like, endless universe. Like, nothing matters. That was really deep. No, I saw it on the internet. No, but, like, right? No, for real, though. It's true. Like, there's just all these pictures, like, damn, like, you're really just out here right now, like, stressing over this. Like, you're literally just on a floating rock. Like.

yeah and then the next question was from jules and mads i i realize you guys have a joint account which is pretty cool love that for you guys is tips for just body image and loving yourself and i think that can kind of go off with what i was just saying no one's ever gonna be perfect no one ever has perfect body images like i still experience it like whatever i'm trying on clothes in my closet i'm like damn i don't like this one i like this one i don't like this one i look bad in this one

That's what I did the other day when I was like, I was like overthinking. It wasn't really necessarily like body image. It was more overthinking. Like I felt like I looked like a horse, the wrong word because like, whoa, well, like I just felt like when I was trying on clothes, like I felt like I was revealing. I was, yeah, that's, that's what I was looking for. And the overthinking body image, whatever, just like,

So putting yourself in the present and realizing what's actually going on. Another thing to photos, taking photos, not necessarily liking them in the moment. And then maybe two days later, you go back to those photos. You look at them and you're like, damn, I look hot. Why wasn't I thinking that two days ago? So you just need to remember that, like, you're so in your head in that moment. But two days, three days down the road, you're probably going to be thinking the complete opposite.

Yeah. Agreed. And I would have to say, we've talked about this a few times on the podcast and I've been sitting here ever since I read it when we first started the episode and I looked at it. I realized the biggest thing for me, I'd say the number one thing that fixed it for me by a good amount is stop looking at myself in the mirror all the time. Um, and that was truly what it was. Um,

Um, there's a lot of other little like mindset things obviously, but for me, I'd have to say it was the physical action of looking at myself in the mirror all the time. I only really look at my body in the mirror now when I know I'm...

feeling yourself yeah like if i kind of feel not the best and i'm like and i can just feel it i feel like you know you can tell girl like you can just tell when you're like today is not the day like maybe your stomach kind of hurts it feels like you know it's not the day in the gym i probably won't be all up in the mirror but some days i leave the house and i'm like this shit looks good on me shoulders popping like legs popping and i'm like flexing in between every set

Or like you try on a bikini. Sometimes we just go to the pool in a bikini shorts. I walk out the door or sometimes I'm like, Ooh, like selfie sessions. I know I feel good. And if I don't think I feel good, I don't look. Yeah. And it took a lot of like the best way I can compare it to is like literally like training a dog. Like it took like a lot of fucking repetition because I used to go to the bathroom passive. If I passed a mirror, I was lifting my shirt and looking in the mirror without question for probably a year straight. Absolutely terrible. Like worst habit I ever experienced.

got like if i ate a meal and went to the bathroom i'd like look at my stomach like as if like looking at the stomach is gonna change anything you know exactly i would do it religiously in every single mirror i passed and i would have to like avidly be like when you go to the bathroom right now do not look and like really think about it and do it one time yeah another thing bouncing off that too is kind of like setting yourself up for success like i

outfits if you know you're not feeling the best maybe you're a little bloated you're on your period maybe wearing the really really tight pair of jeans or the really really cropped shirt isn't going to make you feel the most confident then don't wear it wear something that you're going to know you're going to feel more confident wearing right yeah no that's a huge one like um or like getting dressed up when you want to be dressed up yeah like if it's more of like the body image of like doing your hair doing your makeup setting yourself up to like

feel good. Yeah. Like when I'm on my period and just sitting around doing nothing, like I'm in like loose shorts, baggy t-shirt, who cares? You know, you know, like just be comfortable. Yeah. And it's not that you have to cover up. It's just like you want something that's going to be flattering on you. Yeah. There's even so many TikTok accounts that have come up my for you page of these girls that are so knowledgeable about dressing for your body type and like

the cuts of pants that look better on like X height, like X body type, like your torso length, your leg length. Like, and they're so knowledgeable about like this type of crop top would look better on like this girl versus like this girl. And not in like a,

Not in, like, a bad way of, like, this girl can't wear that. Oh, no. I wish I knew that, though. But this cut is more flattering on, like, this girl versus this girl. Yeah, because we have the same issue of... Well, same issue. Different issues of, like, she has a longer torso, I have a shorter torso. So I would love to know what type of tops look more flattering on me or what kind of higher-waisted pants look better on me. Because, like, remember, what was I trying on the other day? And you're like, oh, this would look better on...

probably me no i know no no no no no i know that's that's what i meant like i didn't i didn't take what you said and i was like that would look so much better on me no that looks so no you were like this is where my like longer torso would yeah comes in handy because the the top and the skirt were so close together high that was supposed to go up but if it went up it was literally gonna like touch the shirt no for sure and it's just like the reality of the situation like things are

more flattering for workout clothes too like I realize like cuts of sports bras I prefer to others or like lengths of shorts I prefer to others

And that helps a lot. Yeah. Knowing what you like. Because then you walk out the door feeling snatched. Exactly. But, damn, that was a Q&A if I do say so myself. I feel like I've been talking for five hours. Yeah, me too. And I hope you guys enjoyed it. I like doing these. I like being really interactive with you guys because I know this is genuinely things you want because you're asking us. So, that was good. I liked it. Yeah, I had a great time. I literally feel like I've been...

non-stop talking. I don't even know how long we've been going for and watch it be like not even that long. I know, right? They're like, guys, that was a 30-minute episode. I'm like, oh, shit. Fuck, damn it. But yeah, that's all the questions we did for today. We'll definitely be doing these again. So make sure to follow the podcast Instagram so you can be involved.

Make sure to subscribe to the YouTube channel and like the YouTube videos if you've been watching them. You guys have been really driving so much support over there, and we really like that. But just remember the subscribe and the thumbs up goes a long way. Helps us a ton. Rate the podcast. Whatever to support means a lot. Love you guys. Love you. See you in the next one. Bye. See you on Friday. Bye. Bye. Bye.