Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.
(00:53): Welcome athletes. This is coach Katie danger. How have you been, this is episode nine, number 42 of the coach K danger podcast. And how have you been since last time we chatted? I hope that you've been great. I hope that you've been training hard. I hope that you've been motivated and I certainly hope that you've enjoyed everything in between training and the rest of whatever goes on in your life. I got a question for you. Have you ever heard of the 10 general physical skills now when I was first introduced to them is when I started CrossFit. In fact, back then, back in 2007, you couldn't even take a CrossFit class without learning about these 10 general skills and how they directly impacted your fitness and your fitness and ability to do CrossFit. Well. So Greg Glassman, the founder of CrossFit, the much maligned founder of CrossFit.
(01:42): He talked a lot about virtuosity and doing the common things uncommonly well, and they were directly impacted by an athlete's ability to perform the, or to be well-versed to be competent in the 10 general physical skills. Now these 10 general physical skills, they cover both gross motor skills, like large muscle movements, whole body movements and fine motor skills, fine motor skills or coordination between small muscles and precise movements. So it takes the whole person. It takes everything that a human does, and it packages it into 10 things that an athlete literally any athlete can improve upon or focus on in their programming so they can get better. You literally cover the entire spectrum of what it means to be athletic with these 10 general physical skills. If you want to be an athlete, if you want to be fit for life, focus on these tenant general physical skills.
(02:35): And it doesn't matter if you're an Olympic athlete like right now, an Olympic athlete going to Tokyo in 2021. Or if you're an everyday athlete who works out three times a week and just goes to planet fitness, 10 general physical skills will improve your athleticism and it certainly improve your quality of life and your ability to do everything else functionally. Well, so first let me just talk about CrossFit in. You're not very familiar with it. Crossfit is an all encompassing fitness routine. It's intense, it's got mano structural. So it's got like, you know, just cardio days or just rowing days, or maybe just lift a barbell a hundred times overhead. We call that mano structural. It can be long workouts. It can be fast workouts. It can be slow and steady. It can be a combination of everything in between. Honestly, almost any workout can be called CrossFit nowadays.
(03:23): So when athletes are training, whether it's just to be more fit for a local competition or the CrossFit open, or even the CrossFit games, you got to know what these 10 skills are, because if you don't, you're not going to have the foundational understanding of the fitness skills and systems necessary to continue to make progress on your fitness journey. It's important to know these things because you can't just rely on your coach to program things that make sense for you. Okay. When you're looking at programming, whether you're just going, you know, three, four times a day to your local box, or whether you're making your own programming where you get something in between custom and for everybody, you gotta know what these are. You have to know how you can make progress. And that's why like the 10 general physical skills, it's only 10 things, but it literally covers everything.
(04:05): Okay. Now a lot of times feeling fitter isn't enough, right? We go to the gym. Sure. We feel great. You know, we think we see an ad or two here and there, but it's not enough. Especially in the CrossFit world. Crossfit has always been great at promoting the collection of data. If you've gone to a CrossFit class, you know that one of the most foundational parts of the experiences going up to the whiteboard, reading what the workout is, looking at, what the classmates got, find out who the rabbit is, you're going to chase. And then after the workout is going up to the whiteboard and writing your time up there. And then of course, you know, giving your buddy some crap, if you beat him or, you know, hanging your head a little bit, if you didn't do as well, you know, you know that experience, if you've been to CrossFit, you know what I'm talking about?
(04:43): If you don't, however, let me just say that data collection is very important and we don't have to think of data collection like a scientific method, data collection. There's just like I did a workout payers, how I did. So we need proof that we've become fitter. We use the data we collected as proof that we've achieved something that we weren't able to before. A lot of times it's marking personal records, right? One point in time you lifted a certain weight. And then now you're able to lift something heavier. We have the data and we have proof that we are doing something we haven't done before. The data we measure. And then the programs that we either program ourself or coaches or whoever you're working with, they should be executed and dictated by these 10 general physical skills. When we had the 10 general physical skills in our pocket, it helps us assess our fitness levels.
(05:32): It helps us adjust our programming and it helps us make the changes we need to attack our weaknesses. True fitness, true fitness for anybody. I don't care what level you're at true mastery and virtuosity is mastering these 10 general physical skills. It is not avoiding your weaknesses. It is not only working on the things that you're awesome at is working on the whole spectrum of fitness and making sure that you're a well-rounded capable functional athlete. So I'm going to dive into the 10 general physical skills here. You're going to learn all about, I'm going to tell you what they are. I'm going to tell you how these skills are displayed. And I'm also gonna do you one better, but first you got to work with a coach and you've got to look at your programming. Is it covering all these bases? Does your coach even know about the 10 general physical skills?
(06:16): Are you in fact, taking your weaknesses head on and getting better from day to day at them? Remember, we won't be better today than we were yesterday. And when we use data, when we have a systematic approach to our programming, we use a 10 general physical skills. You are going to get better. You're going to tack your weaknesses. Here's how I'm going to do one better though. After you learn about the 10 gentle physical skills, that knowledge is certainly power, but here's how I'm going to help you out as well, supplements or puzzle pieces. You all know by now I'm coach Katie danger. And I love supplements. I've been using for years to help improve my fitness to bridge gaps. And then just honestly, round myself out supplements may be small puzzle pieces, but they're still part of my puzzle. And I'm not going to leave those gaps open just out of some sort of odd principle, like supplements don't work.
(07:02): You're not going to get that for me. So what you're going to get from this episode today is you're going to learn about the 10 general physical skills, but you're also going to learn how to add supplements to your training. That makes sense for your goals. This episode is a one-two punch and you're going to be better than ever after you listen to this episode. So let's just dive in, right? The first skill is cardiovascular and respiratory endurance, the ability of the body systems to gather process and deliver oxygen. So simply put it's how long can you go? And how long can you go and sustain a high level of performance during a workout, including an endurance supplement with ingredients like beet root powder and beta alanine can boost your endurance by almost 20%, according to research, it increases your O to your oxygen levels.
(07:44): And it reduces lactic acid buildup, which is often what you felt. It's that muscle soreness like, have you ever been on an Airdyne before? And just go on as hard as you can and you get the Bernie or quads. Yeah. That's lactic acid. Now, if you don't flush that out, if you don't roll out, if you don't drink water or supplement, you gotta be really, really sore after you work out. So that's why I really like to talk about beet root powder and beta alanine. Beta alanine is a lactic acid buffer and beet root powder promotes more oxygen carrying capacity in your red blood cells, literally meaning you can do more work faster now, ready? Nutrition has got a great product. It's called apex. So to check it out, okay, when you get the end of this episode, check out apex two and ready to nutrition.com.
(08:27): So stamina, stamina is number two and stamina is the ability of a body systems to process deliver store and utilize energy. So if you want to go longer and stronger during your workouts, you've got to find a way to increase this stamina. Once again, beta alanine is a great one cause of buffers that lactic acid caffeine is a really good one. It keeps your mental focus and fortitude and vitamin B12 is really great because it helps the body and the red cells carry oxygen more efficiently. So if you've got more oxygen for your body to utilize, you are not going to be as winded. And you're just to be able to have your energy levels higher. A lot of times athletes will add a pre-workout to their nutrition or pre-workout to their pre-workout nutrition routine. Because a lot of times what it does is it's got caffeine in it.
(09:14): So it will give you that mental boost. And lot of times it does have beta alanine too. So find yourself a decent pre-workout ready test formula H and we have a vitamin B12 as well that you want to consider for stamina improvements from the supplemental side. So strength, we all love strength don't we? Well, let's define it. Scientifically strength is the ability of a muscular unit or a combination of muscular units to apply force. You guys who doesn't want to be stronger, strongest, sexy. Everything is easier when you're stronger. In fact, I think one of the first things I ever learned about CrossFit and at that they say is strong. People are harder to kill, and it is true. You've seen it a lot of times you've seen athletes who get injured, you know, in non fitness related injuries, or they deal with catastrophic illnesses, terminal illnesses.
(09:59): And they're able to bounce back because they're strong because their body is resilient. Strong people are more adaptable in life, regardless of what sport you play, whether it's powerlifting, hit classes, Zumba, CrossFit, running, or any other type strength is really important for success. And the great news is is that if you have a training program that incorporates strength, that's step one, step two is how can we use supplements to boost our strength as well, creatine, zinc, magnesium, and then making sure you're getting in your protein needs daily. I've talked about this before in past podcast episodes, but protein, you really should be getting at least one gram of protein per pound of body weight a day, just to maintain your strength now, creatine. I love Creatine. I love it so much. It has been around for so long. It's one of the safest supplements. It's one of the oldest supplements that's been around.
(10:55): What it does is it works by increasing the availability of creatine and phosphocreatine within the muscle. This helps you maintain energy during high intensity exercise, like weight lifting. So if you're able to recycle this energy, your body's able to produce more ATP quicker. So you don't have to wait for your natural physiology when you add creating to the mix. It boosts this. So if it just arbitrary time sake, let's say it takes a minute for your body to break down ATP to ADP and then recycle it back to ATP. So it can be used for energy. Well, what creating does is it cuts that time down. Okay? So maybe instead of one minute, now it's 30 seconds and you guys remember these times are just arbitrary, but I'm trying to drive home a point. Creatine helps decrease the amount of time. It takes your body to process new energy, to be used for strength training.
(11:47): So creatine is so, so awesome. I like zinc and magnesium simply because they cover such a broad spectrum of cellular processes and metabolism. You just would be silly to not have a vitamin that has zinc and magnesium in it. They naturally increase free testosterone as well. Which if you look at all the science testosterone leads to improvements in overall strength. And like I said, with protein, you just got to make sure that you're getting at least one gram in per pound of body weight a day. So you can maintain strength, gains flexibility. I would say flexibility is probably the general physical skill that most people just say they don't give a about. And you know, it's hard to choose one here that's most important, but if any of them get ignored, it's probably flexibility. Let me tell you why it's important. Flexibility is the ability of your body to maximize the range of motion at any given joint, in order to improve your flexibility and range of motion.
(12:39): It's really important that one, you stretch daily. You put a stimulus on your joints, your tendons, and you stretch slow, breathe, allow your body to open up. It also helps because you decrease the inflammation that surrounds your joints and tissues. And then what happens is if you're drinking enough water, you can continue to lubricate your joints. Your cartilage reduces friction and wear and tear that you can do that with a great diet, an anti-inflammatory diet stay away from processed sugar and all that garbage. You got to stretch daily, daily. And then there's supplementation. When I was across at athlete, I swear to God, I was just a walking ball of inflammation. I was pretty flexible cause I did work on it, but that doesn't mean my joints didn't hurt while I was doing it. I took ibuprofen a lot and I just, I just didn't like I knew that I couldn't sustain my entire life by taking ibuprofen every day.
(13:28): So I started taking turmeric and turmeric is an all natural anti-inflammatory covers all the bases of inflammation. And like I said, it's natural. So what it does is it helps you move about the cabin easier. When you don't have as much inflammation in your body, in your joints, you feel better, you move better. And then it makes stretching and all of those flexibility exercises that you avoid a lot easier. So make sure you got at least five minutes a day, stretch your body. It freaking deserves it. And then add tumeric into your diet. The best-selling supplement is super flexy. It's from ready to nutrition. Of course. And I crafted it myself because one of the biggest complaints I've had in my CrossFit journey, training hard, every single freaking day for the games and stuff like that. I had to find a supplement to help me cause I just couldn't take ibuprofen all the time. So that's why I really like super flexy and keeping flexibility high on my list of things to do everything.
(14:25): Hey, how's your current training program? One of the most underrated ways to train is body weight movements, squats. Push-Ups pull-ups anything without our barbell and just using your body as a resistance is a body weight movement because of their importance. I created the body weight muscles training program and the program consists of body weight workouts that anyone can do anywhere because you don't need a barbell or a gym to do these workouts. And the best part is the entire program is free and you get your email@example.com. So head on over to body weight, muscles.com. After this podcast is over and download the program and start adding body weight workouts, your routine. So you can build real functional strength.
(15:07): Now let's talk about power. Power is a lot like strength, but here's how it's different. The ability of a muscular unit or combination of muscular to apply maximum force in a minimum timeframe. So this is really easy to visualize when we're talking about Olympic lifts, pulling ferociously off the ground, that first set, second pole creating that drive through your legs, your knees, your hips, and then into the barbell, whether it's going overhead or onto your shoulders, right? If your goal is to get as big, as strong as possible, it's going to make a lot of sense for you to start, including supplements like creatine, BCAs, and citrus simulate into your nutrition. We talked about creatine already, BCAs. I'm really talking about leucine isoleucine and valine and they help regulate protein metabolism. They promote protein synthesis and they suppress protein degradation. And all of that together improves the recovery or muscles stops damage from occurring during resistance training.
(16:03): And then you just get back to training longer, stronger, and harder. So if you want more power, you got to put power movements in your workouts. Olympic barbell lifts are fantastic, but then supplements are great for that too. And then the last one I'll talk about is citrulline. Citrulline is in a lot of pre-workouts slightly and for good reason, it helps boost ATP production. It boosts the amount of power and energy that someone can harness during a lifting session. Remember being able to lift more weight. Isn't just about how big and dense your muscles are, but it's how much force and how little time can you harness that power into the Olympic lift. Right? We can also talk about energy systems. There's three different energy systems. Phosphocreatine there's oxidative, and I'm going to blank on the third one, but they all go into either endurance or power output.
(16:56): Speed, speed. Everybody likes to be fast, right? Well, speed is the ability to minimize the time cycle of a repeated movement. Have you ever watched the end of a, the a hundred meter dash and the Olympics right? Comes down to like milliseconds by the nose, by the chin, whatever it is. They always used to have to go to a photo finish for this in any sport. It is not the minutes account, but it's the second. And then in the case that I just talked about the a hundred, a hundred meter sprint. We're talking about milliseconds. This is the same in most sports where they're rowing to running. So straight up speed plays a critical role in improving your overall success in any sport. The great thing about improving your speed is it's easy to program, right? You can do speed sprints. A lot of times, it's just a gut check.
(17:42): Cause this stuff kind of hurts, especially with sprints. And especially if you have a decreased recovery time, but the good thing is with supplementation. There's lots of supplements can help you during your training caffeine beet root powder that I talked about before for endurance and probiotics. So let me tell you about probiotics and it might be a little bit of an eyebrow raiser here. Like why would you take a probiotic for speed? But let me tell you why. Okay. A lot of athletes are using probiotics. They're catalysts for essential vitamin and mineral absorption like vitamin D iron zinc and magnesium, which I've already mentioned zinc and magnesium. So if you have poor gut health, if you're taking all of these supplements, your gut health is crap. That absorption is impaired. It impairs any absorption, your protein, your fats, your carbs. So your macros, all the food that you eat and it compromises the entire system.
(18:25): So when you use a probiotic, it improves your gut health and improves the absorption of vital nutrients that go into your cellular physiology. They go into ATP, production and recovery, and it makes you faster. Now I want you to understand though, don't think that yogurt and other trendy, fermented food products that can boot, you're going to make much of a difference. They're more complimentary because they usually have limits to the variety of strains in there. That's why I say get an actual sport probiotic, specifically reddish nutrition's adaptogenic, probiotic, get that full spectrum of essential probiotics. That's gonna improve the whole gut health and really not just go into the speed improvement, but go into all the other nine general physical skills. So now we're kind of getting into the fine motor skills here. The fine motor skills and coordination coordination is another one. Probably not something you think of all the time.
(19:14): It's really not that sexy. No, no people are going around the gym and going, wow, I'm the most coordinated I've ever been today, right? But coordination is the ability to combine several distinctive movement patterns into a singular distinct movement pattern. Like I said, it's not the sexiest thing, but improving your coordination can really improve your athletic performance. But most importantly, reduce injuries to improve your coordination. Have your coach program core exercises you need to stretch. Do not do not, not do your core work. Okay. Let me just put that in. Do your core work, do your core work every single day. One of the most obnoxious things I ever experienced as a coach is when you have a warmup and you have the cool-down and then you got the sexy workout right in the middle, right? You got your strength and you got your Metcon.
(20:02): And nobody cares about the warmup. Nobody really people really don't care about the cool-down because it's stretching it's core work. It's not sexy. They'll be taking Instagram pictures of somebody doing a plank, right? Well, it's really, really important. And it's directly related to your coordination, your athletic performance and whether or not you're going to be likely to experience an injury. Now there's also supplements that can help improve your coordination too. And what they do is they improve your cognition. So they just essentially improve the way your neurological system is functioning supplements like Jin, Singh, and guarana. They're going to help improve that overall athletic output and help you prevent injuries. So I would check out supplements that have ginseng and guarana, and then definitely get yourself super flexy because super flexy, once again, helps you move better, helps you stretch better and certainly move through space and improve your coordination to agility.
(20:53): Agility is our ability to minimize transition time from one movement pattern to another, for athletes that require quick movements like side to side, front to back and all around agility, being an agile athlete. It can literally be the difference between first and being forgotten. So if we're talking about competition, you gotta be able to move on your feet. And just like we always talk about being able to think on your feet. You gotta move on your feet fast too. This again, I think goes into another skill we talked about and that's being flexible. If you're not flexible, good luck being agile, but you can be flexible and not necessarily be agile. Yet. Agility is just a little bit more of a skill. It kind of goes into those warmups in the cooldowns like agility, ladders, lateral movements. I think box jumps help promote agility too.
(21:37): Don't be scared of box jumps. There are really, really important movement pattern. They're very, very functional. So get flexible first, then work on agility. That's what I would recommend, but super flexy. Once again, it is going to help you move through space so much easier, reduce inflammation and just be supple. You ever heard of Kelly star right before we always talked about being a supple leopard. It goes into that thing where, you know, a leopard's always like ready for anything. They're ready to hunt. They're ready to run. They're ready to seek out, pray, whatever they're ready to do. They're always ready to do it. And they don't have to, we don't have to like stretch or, or, or, or think about it, you know, or get ready to get ready. Be a supple leopard, be agile, be flexible. Balance balance is really important. It's in it's our body's ability to control the placement of our center of gravity, our body's center of gravity in relation to its support base.
(22:27): So I always like to think like my stomach, right? This is where all my balance comes from. And if I can move my core side to side, if I can maintain my center of gravity in relation to my feet, my head, my hands, it's going to help me in everything that I do, whether it's competitive sport, walking, balancing on a balance beam, climbing a mountain, climbing a wall, whatever it is balance is really important is a notable benefit. Having optimal control of your balance is also going to help reduce the risk of injury too. I want to share this with you real quick. Okay. When it becomes winter, one of the I'm really scared of falling on the ice. Like I don't know what it is, but it seems like falling on the ice is one of those things nobody really ever talks about as being, you could be terribly detrimental pulling the ice.
(23:11): Like you can break a hip, the healthiest of people who they've hit their heads and then they've got concussions. And I don't know. So I always think about, there've been times where I've slipped on the ice and I've caught myself and I'm like, wow. If I wasn't fit, I probably would have ate it hard. And I always keep that in mind as kind of my motivator. I mean, I live in Nebraska, it's icy here three or four months out of the dang year. I better have my balance. I better be coordinated. I better be flexible. I better be agile. Right. It was all good. I mean, this is just about being a functional human being. Forget about CrossFit, forget about jumping over boxes and things like that. This is just, I got to be ready for whatever nature and the environment throws at me. So that's why I think balance agility, coordination, flexibility that, Hey, they're not sexy, but they're so important.
(23:56): So have a great core strength routine and then always consider adding supplements that will help you stay supple, help you move through space better. And I'll repeat it again. Super flexy is definitely one of those accuracy. Accuracy is the last of the 10 general physical skills. But I will tell you about today and accuracy is the ability to control movement in a given direction, or to give an intensity. Why is accuracy important for you? You may ask in sports, in any competition, there's always a winner. And oftentimes it's the team or the individual that was most often on point. They hit their Mark every single time, or they were the closest to the Mark, right? Accuracy is important because whether you're doing football, basketball, powerlifting, bodybuilding being accurate helps you get to your finish line and do it with precision, do it with precision better.
(24:51): Precision and accuracy takes a fine tune focus. And a lot of times athletes forget that movements like a wall ball. You know, you gotta take the wall ball, you go from a squat and then you put the ball up to a target that's accuracy. I really liked the biathlon in Olympic sports because what they do in the biathlon is their cross country skiing. You've got the endurance aspect of it. My God, you got the endurance aspect of it, the stamina, the balance, the coordination, but then they also have to shoot. So I think that's so cool that, I mean, the biathlon in addition to a lot of other Olympic sports, but I just, I'm kind of just fascinated with it because they take the shooting aspect of it when you're already your heart rates up, you know, I mean, have you ever been in an intense level workout like a zone four, maybe even pushing like your max heart rate and then you have to stand still, like you're kind of shaking, right?
(25:41): Well, imagine pushing yourself to the limit and then having to still be accurate and shoot a gun at a target. And unfortunately, I can't tell you how far away the targets are in the biathlon, the Olympic biathlon, but you get the idea, right? Like you've been running, you've been exerting yourself, you're tired. And then you gotta stop. You gotta be precise with your aim and you got to hit a point in whoever's closer is a winner. So accuracy is really, really important. And that's why it's included on the list of 10 general physical skills. So once again, if you're trying to improve accuracy with supplements, we'll look at a neurological effect. We want to look at how can we improve our cognition, pup. We fine tune our focus. And one really sexy segment of supplemental products that's come out is called no tropics. And no tropics are just called brain vitamins.
(26:25): And I put that word in quote, brain vitamins. And what they do is they focus on boosting your focus. They focus on bringing more oxygen to your brain so you can boost your accuracy. You can boost your focus and it does so without stimulation. So there's usually no caffeine and nootropics. I really, really like them. Gingko, ginseng, guarana. I mentioned those before all fantastic for promoting neurological health in the brain and giving you the edge you need. So you can finish on top. So those are the 10 general physical skills. You guys cardio, respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You got them all right there. Now with all the information you have, you can immediately start, look at your programming. Does it cover the basis? Do I have the supplements? I need to be the best? Do I have everything?
(27:18): I need to be a well rounded athlete? Like I said, it doesn't matter if you're going to the games. It doesn't matter. If you just three days a week at a global gym, this is how you become a well-rounded foundational, functional athlete. You guys, you're a VIP listener right now. And I've mentioned a lot of supplements in this episode. So here's what I want you to do. Now. I want you to think a little bit. I want you to go over, ready to attrition.com and want you to use the code coach, Katie danger. And you're going to get 30% off your supplements. Now you can go through the transcript when you're done here and you can read all the recommendations I made and then determine what's right for your goals, but just remember reddish nutrition.com and use my code. You're a VIP listener. You deserve to get 30% off it's coach Katie danger, all one word, use that at checkout.
(28:04): I am really excited to have shared all this with you today. This is one of the longer podcast episodes, but it had to be said, knowledge is power. And knowledge is all about how your programming is set up, why it's set up that way. And then what results can you expect based on that programming? And it all starts with knowing these 10 general physical skills. So the next step I would suggest for you is take a look at your current program. Does it cover the basis for a well-rounded athlete? Does it encompass all of the 10 general physical skills now not every single workout is going to encompass everything. Okay. I get that like flexibility. We don't really like have workouts that make you more flexible by the workout. In fact, you like flexibility is something that you work on outside of the gym. I mean, the snatch is one of those overhead squat.
(28:48): Those are really great for testing flexibility, but for train it for improving it, that's more outside of the gym. Almost everything else is covered in the gym, in the workout. So does your program cover the bases and then second, get your supplements, get them ready to nutrition.com. Use my coupon code, get 30% off. And the last thing I want you to do get to train and get in the gym and do the work. Now, if you want some help with your supplement program, if this isn't something you want to do on your own, I got it. Send me an email, send me an email. Katie@Coachkatiedangers.Com. Let's work on this together. Let's put all the pieces in place so you can have your best train date, your best train week, your best training month and even your best training year yet. So athletes, that is all I have for this episode.
(29:31): Thank you so much for sticking with me next week. I've got some really awesome for you though. I got some really awesome I'm covering the top 10 things I learned about health and fitness in 2020, and I promise you, you're going to want to tune in. I'm literally sharing all of the fitness hats, all the tips, all the tricks that I picked up in 2020. So you can use them and see if they'll help you in your fitness journey. So with that athletes, this is coach Katie danger, I'm coach Katie danger. And until next time over and out,
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