It’s not too late for women over 50 to take back control of their strength and cardiovascular health, even if they’ve never set foot in a gym before. All it takes is a solid morning routine, a bit of knowledge, and some confidence to get started. Tracee Gluhaich is here to talk about women’s fitness and the secret to a long, healthy life.
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Tracee saw first hand the impact a lack of exercise and being conscious of your health can have on your life, and she’s vowed to age strong because of it. She is a personal trainer and yoga teacher, working mainly with women over 50, to help them get their health back.
Tracee says that the most important thing for her is to have a really strong morning routine because this is the foundation of the rest of her day. She aims to get her daily workout in first thing in the morning - it makes her feel good to do this but Tracee also thinks the morning is the best time for women to workout.
For Tracee, she’s prioritized weight lifting and yoga over cardio. For years, she pushed herself to do cardio that just wore her out. Her motivation now is to increase her heart rate quickly and then focus on the recovery, as it’s in quick recovery that our health improves.
Starting a weight lifting routine, and one that includes a couple of days of heavy lifting a week is the best exercise for women over 50. Even if you’ve never lifted a dumbbell in your life, Tracee explains how you can start building your strength without even leaving your kitchen. Women need to start exercising and shouldn’t be afraid of their body’s limitations, because your strength and confidence will increase.
Tracee shares what the secret to health and longevity is. It’s a combination of healthy eating, regular, daily exercise, setting good intentions, and facing your days with confidence. She believes that when your life is full of joy and nourishment of the soul, you’ll be less inclined to think of food as a comfort or crutch to fill a void.
Do you find yourself turning to food as a way to dampen your feelings? How is your confidence level for going to the gym? Have you ever tried lifting weights?
In This Episode:
- Why you should have a really strong morning routine
- What the best way to include cardio in your workout routine is
- What exercise women over 50 should prioritize
- How women can start lifting heavier weights
- What the secret to health and longevity is
- How to fill your life with outside joy and nourishment so you’re not relying on food to fill a voice
- When is the best time of day to work out
Subscribe to Couch Talk w/ Dr. Anna Cabeca on Youtube
Quotes:
“TRX bands are great because people can gradually make them more difficult instead of investing in a bunch of dumbells which take up a lot of space.” (8:30)
“You’re not too old, it’s never too late, stop making excuses, and choose strong.” (13:17)
“I think Crossfit has a great community but I think that oftentimes they go to fast and it can lead to injury.” (15:37)
Links
Buy No Fricken Weigh! on Amazon
Get Tracee's Cheat Sheet and learn how to flip your fat-burning switch.
Find Tracee Gluhaich on Instagram | Facebook | Twitter | YouTube
Transcript
Dr. Anna:
Hello everyone. Welcome to Couch Talk. I'm thrilled to be here with you. This is Dr. Anna Cabeca for intimate time, an intimate conversation. And today we're going to be talking about weightlifting for women, and really how we manifest the law of attraction into our life. And I am bringing a dear friend of mine and an expert in the space, and her name is Tracee. Oh man, Tracee, I'm going to pronounce your name wrong.
Tracee:
Everybody does.
Dr. Anna:
Hey, all right. So Tracy is an integrative health coach, she's a personal trainer in California. She is aspiring in this online space and working as a coach and a motivator and is just all-around awesome. She is the author of the book No Fricken Weigh!, Spelled W-E-I-G-H. And she's also the host of Be Well, Be Keto podcast, and which is continuing to grow. Her passion is helping women to age stronger and become high energy by burning phenoms without going hungry or living in the gym. So as we age, some of the things that we experience is the stall, the stall in the gym, the stall in our life. Or we're backpedaling, right? We're not going in the direction that we'd like to go, at least not as fast as we like to go there.
Dr. Anna:
So, and in part of that and part of this discussion, it's like, how do we break those plateaus? How do we exercise over 50? How do we keep performing? Or even if we're just starting, how do we get to perform at our best level, and really what does that mean? And what should we be doing, or really, what shouldn't we be doing? And so we're going to talk about that today, and I'm excited to bring you here, Tracee, to talk with us about this. So, how are you?
Tracee:
Well, thank you. I'm fabulous. Super happy. Summer's my favorite season. So my husband even said, "Why are you in such a good mood this morning?" And it's like, "Because it's a beautiful day."
Dr. Anna:
Well, that's the way it should be every day, right? The weather and the scale should not determine our mood.
Tracee:
Absolutely. Especially the stupid scale. We won't get started on that one.
Dr. Anna:
Well, tell us a little bit about your journey, how you've come to this point in your life, and why you wrote the book No Fricken Weigh!.
Tracee:
Well, essentially I was raised always striving for skinny. And my two best friends were skinny. My dad told my mom a long time ago when I was 10 years old, that if she ever fat again, he was leaving her, and he did. So in my mind, in my child's mind, I always equated skinny with love. And so I was always on this quest. I'm a curvy Italian girl, not some naturally skinny girls. So it was just this constant struggle and never finding true happiness. And it was just years and years and years and years.
Tracee:
And then through the years, I saw my dad in his fifties have a triple bypass, I saw him have cancer five times and I saw my mom struggle with depression and high cholesterol and being on multiple medications. And now, fast forward, she has Alzheimer's, she's had Hashimoto's. I mean, it's just these two downhills struggles for both of my parents. And I decided quite a while ago that instead of focusing my attention on the number on the scale and be so obsessed with that, that I wanted to be obsessed with aging stronger instead of weaker. And using lifestyle choices instead of medications to be healthy.
Dr. Anna:
Mm-hmm (affirmative). Well, I mean that's a noble quest, right? And especially when we see our parents suffer. I saw my parents suffer too. And especially my mom undergoing heart surgery and then a second heart surgery that she never recovered from. And so, so you see that and you're like, "Oh man, I cannot allow this to happen. I know God has created us by better design so that this doesn't happen." So tell us, what are some things? I was thinking this morning, some of the things I like to do as far as activity and exercise is boxing. Boxing, yoga, belly dancing. Those are my three favorite things to do, right? And having the energy to do that, right? Important to have the energy to be able to go to the gym, but recognize that also, as much as I love those things, I never want to go to the gym. I never want to initiate. I mean, I very rarely do. I'm like, "Oh my God, I can't wait to do this." But I'm always glad I went.
Tracee:
Yes, yes. I was just saying that this morning when I hit the snooze button at a quarter to five I was like, "Oh, I need a break today." Because I've been teaching a lot of fitness classes lately, subbing for everyone while they were on vacation. But you know what? I never regret getting up, but I always regret sleeping in.
Dr. Anna:
Mm-hmm (affirmative). Good point. Good point. Just remember that. I will be glad I did it.
Tracee:
Yeah, it's just that one minute second, when you hear the alarm and you get out of bed, that pause that you need to react upon and realize that pain only lasts just about a minute or two. Just when you peel back those eyeballs, that's it, right?
Dr. Anna:
That's it. That's it. So let's start with that. So the motivation to the gym and then you're going to motivate us in the gym.
Tracee:
Well, to get to the gym, like I said, I think that getting up first thing in the morning and having a really strong morning routine is key. And that way you don't let life get in the way. And so, for instance, I get up, I drink a 16-ounce glass of water. When there's just about two inches left, I add squeeze a half a lemon and a teaspoon of salt, and I rotate my salts and slam it down, grab my water, get my coffee with MCT oil and I head out to the gym. And I either meet my weightlifting partner to lift heavy twice a week, which I really, really recommend, or I go to classes. And sometimes I teach the classes and sometimes I take them.
Tracee:
So I do have a combination of different things, but my focus really truly is on strength, not so much the cardio because back in the day, I did chronic cardio. I was always doing fat-burning cardio, running, pounding, breaking my body apart. Now I'm stitching it back together by doing strength work. And when I do the cardio, it's more quick blasts, just to try to get my heart rate really up high, and then focus on the recovery. I believe that the better our recovery, the stronger that means our heart is actually becoming.
Dr. Anna:
Okay. I hear that, definitely. That quick recovery, just like our glucose curve, the quicker it recovers, the better, metabolically, we are. So let's break this down and to say, the getting off the couch exerciser to the intermediate to the most experienced, how would you recommend starting? And say this is for someone in their 50s. So like me, 53 this month. So what would you say?
Tracee:
Welcome to 53. I'm up on you about, I don't know, eight months. What I would say is, for the very, very beginner, it's good to find a trainer to help you. Or an over 50 aerobics class, I used to teach that. And so if I said somebody was just starting, you want to do strength upper body, strength lower body. So say, for instance, they had no strength. I would start off with just pushups against the wall, and then graduate to your kitchen counter and then graduate to your coffee table and then later on, on your knees on the floor. But just have a progression. Also, I say sit stands. My mom, when she first started going downhill, which has been pretty much forever. I'm like, "Just sit and stand and sit and stand out of a chair. Practice that. Or then once you get there, graduate to wall sits. I think TRX bands are really good. Do you know what those are?
Dr. Anna:
Yeah, yeah. I like those.
Tracee:
So those are great because people can gradually make them more difficult instead of investing in a bunch of say dumbbells, which take up a lot of space.
Dr. Anna:
Explain what those are for our listeners. For me, it brings me into the gym with TRX bands all over and then doing push-ups, these things and those things and lunges and jumps and all kinds of crazy Spiderman kind of stuff.
Tracee:
Yeah. I teach a TRX class that's combo with spin. It's a really fun class, but a TRX is, you can get one for home. I have one for the home that you can put your door jamb so that you can do bodyweight strength exercises. It was developed by somebody in the army that needed a way to stay fit when they were out in a remote area. And he would just hook it up to a tree. So it enables you to use bodyweight resistance, and you can do your whole body from which I think that most women don't train their back enough, or I should say most people. They train chess. When I do bootcamp, they're always doing pushups and different chest work, but they rarely train back. So when I teach, I really emphasize both upper back training with doing rows and stuff on either the TRX or just a regular band. Also, low back training.
Tracee:
So the TRX you can gradually make it harder and harder as you get stronger and stronger. But it's a really good starting point, and it's safe and it's non-impact, so you're not going to get injured. It's a great resistance training exercise.
Dr. Anna:
Yeah, and I'm sitting up straighter just talking about the back.
Tracee:
And all those opening, the shoulder openers. You know, Dr. Anna, with yoga. So I also teach yoga, and I am actually teaching this class called yogalates. So it's about shoulder openers, hip openers, core, and low back strengtheners so that we can age in good posture instead of tech neck, right. So that's what I focus on. And even the stretching, the doorway stretching when you lean in here and you can open up the shoulders and-
Dr. Anna:
That feels so good. Yeah.
Tracee:
Yeah. having that be part of their nightly routine I think is good, doing all of those stretches as a nighttime recovery as you prepare your body for sleep. But hitting the gym and doing strength training to me, is something that most women are intimidated by, and they feel like they look at all this stuff, all this equipment and they don't know what to do.
Tracee:
A lot of gyms will offer an introductory, "Oh, we'll help you get set up on the machines when you first join." Which I think is helpful for a beginner. But I also think that that is a great place to start, but I think you're really going to make improvements with dumbbells. That way, you're actually working more of your body instead of just isolating, say, your bicep on a machine. When I'm doing biceps, I'm feeling it in my core and my low back and my whole body because I'm being able to maintain proper form.
Dr. Anna:
Absolutely. That makes sense. And also, just bodyweight exercises in general, right? The standards, the lunges, functional exercises. So that's awesome. So we're going to work on getting off the couch, right? Exercising more. And now even for the intermediate and advanced, the heavy lifting.
Dr. Anna:
So let's talk about that because that's something you definitely promote, and it doesn't matter how old we are, but we want to do, and especially when we're working with a trainer, right? Get someone who's used to working with someone gradually, and you don't want to be in so much pain the next day, you never come back. And that's not healthy either. Recognizing our limitations, but also communicating that we're in this for the long haul, we've got this one body, so let's gingerly ease it back into a regular routine. So now I want to talk about heavy lifting. Because that's wasn't something typically advocated for the menopausal woman.
Tracee:
I find it effective, and I was inspired by, well, I've been lifting for a long time. But this is a great story for you. So there's a woman that inspired the heck out of me named Willie Murphy. And when she was 73, she walks into her local YMCA, and she sees a sign on the wall and it says, "Weight lifting competition." So she says the kid at the counter, "Hey can I do that?" And he's like, "Sure, go for it, granny." So she's [inaudible 00:12:58] at 73 with [inaudible 00:12:59] dumbbells. Fast forward four years later, she's 77, weighs 110 pounds, and she's deadlifting 220.
Dr. Anna:
No, what?
Tracee:
Yeah. Is that awesome?
Dr. Anna:
That is so awesome.
Tracee:
So my message... Yeah. It's like, you're not too old. It's never too late. Stop making excuses and choose strong. I mean, that is incredible. That means if she can do it, anybody can do it.
Dr. Anna:
Yeah. So let's talk about that. So what should we do, who want to move up to live lifting heavy?
Tracee:
There's multiple ways to do it, but the way that I think is the easiest is, pick two days a week. So say, my lifting days are Tuesday and Friday and I do a full-body workout. I go slow, I do not do momentum, and I superset so I can save time. So say, and I mix it up every day because I just use this really cool app on my phone to track everything. So say, for instance, the other day maybe we did kickbacks, so we could work glutes and then we did pull downs for [inaudible 00:14:06] partner and I, we switch and switch and switch until we do four sets. And then we'll go pick two other body parts.
Tracee:
So say maybe it's dumbbell presses and maybe it's bicep curls. I'd like to do opposing muscle groups. So we're not incorporating accessory muscles while we're doing the opposite for the superset. So what that would mean is, I don't usually train back and biceps because when you're training back, you're also engaging biceps. So I would do [inaudible 00:14:36] or something different. And same with the chest. So chest works shoulders and triceps, so I don't like to do chest and then say triceps, because [inaudible 00:14:46] some work doing in the chest. So I'd rather do, say if I'm doing chest, maybe I'll do bicep superset with that.
Tracee:
So I just pick two different body parts. I just look and see what is open in the gym so I'm not wasting my time waiting, and we just go and head there. So blessed are the flexible, for they shall not break.
Tracee:
So when I put somebody on it routine, I'm like "Okay, you know what you can do for your body parts, so pick one thing that you don't have to wait for, and get started there." And I rotate my moves, but I always go slower than most. I'm not in there going fast and I really focus, [inaudible 00:15:26] begin the lift with proper alignment. Shoulders back and down, core engaged, and go slower than most people go. Because it's not a race. That's one thing. I think CrossFit has a great community, but I think that oftentimes they go too fast. And it can lead to injury, which it did to me. But I love the whole community that they have. But trying to do as many rounds as possible for my body isn't safe. And it's harder to go slow.
Dr. Anna:
It is harder to go slow. And also more efficient. When you want to work the maximum amount of muscle and get the maximum amount of tissue growth and repair. So Tracee, are you doing the three sets of eight reps, or what's your philosophy on how many repetitions do you do when you're doing an exercise, and how heavy do you go on the weight?
Tracee:
Well, it depends. So I don't plan, "Oh, I'm going to do eight of these." I listen to my body and do what my body can do that day. And I challenge myself. So if I look at my app and I say, "Okay, well, last time I lifted and I did this exercise, I did, say, eight reps at, whatever, 25 pounds." I'm going to say, "Okay, today I'm going to nine." And I always set my goal to do either a little bit more reps or a little bit more weight every time. Sometimes I hit it, sometimes I don't. But my goal is to just keep getting stronger. And when I hit to, say if I can do 12, then I go up. So it's always just stretching my limits. And sometimes we reverse. And so if we do a normal set day and then maybe another time we'll do, I call it a super slow. So that is an 8-second contraction and eight-second eccentric. So it would be going up super slow and then releasing super slow. Does that make sense?
Dr. Anna:
Yeah. Yeah. So with your contraction and extension, right? Or for example, say for example for lunges or squats.
Tracee:
So squats are easy because you just would lower really, really, really slow, pause a bit, and then up higher. Now you're only going to be able to lift about half or two-thirds of the amount of weight you're used to because you are not used to going that slow. And you will feel a shake doing this. It's awesome. But you're not going to lift the same weight. So when I track, I know if I'm doing super slow or just a regular set day, and that will be because I know my weights are going to be much different.
Tracee:
So I like walking lunges are my favorite when I do lunges. So say I'll hold a 25-pound plate in each hand, and then do the walking and set back and forth. I have a long space. And then just going slower than normal. But it's usually an eight-second on each, on the contraction and extension.
Dr. Anna:
Excellent. Okay, so eight seconds each on the contraction and eight seconds on the extension. That is slower than I'm accustomed to, too.
Tracee:
It's hard. It's fun. I do it on TRX classes too, and I can watch them shake. It's hard.
Dr. Anna:
Oh, I know. I know. All right, and so just two days a week, so Tuesday and Friday, heavy lifting, and you're working out for how long?
Tracee:
Yeah, and then I do cardio. I do bootcamp on Monday. I teach a class on Wednesday that's spin and TRX. Thursday I do Pilates and bootcamp. Saturday I do spin and a cycle bootcamp, and Sunday I rest.
Dr. Anna:
Okay.
Tracee:
I do yoga in between because I teach.
Dr. Anna:
Well, I think the secret to longevity and healthy aging is a daily exercise. I mean, daily exercise and I think that's just one of the things I do, honestly. I resist that, but it is so critical. And it is so critical and prioritizing it and making the time for it in your life. Even if it is, okay, I've got 10 minutes and I'm going to stretch. I'm going to get my body flexible. I'll do some crunches or lunges or as you said, sit stands or whatever you can do. I was traveling for the last two days. So it felt like I was sitting for two days. But being able to, when you get where you're going, or even while you're sitting doing knee lifts in the chair or contracting and relaxing your muscles just to keep that blood flowing, keep that circulation going and it doesn't matter your level of ability, there's always the next right thing.
Tracee:
Oh absolutely. And also getting outside and walking. I do that every evening. I have, the buddy system works, I'm telling you. I meet a good friend, we walk my dogs every day for two miles in the country. It's beautiful and super important to get outside and get some vitamin D.
Dr. Anna:
Beautiful, beautiful, beautiful. Tell us about the book. No Fricken Weigh.
Tracee:
Okay, so that was written because of me used to being, chasing the number on the scale. So after coaching lots and lots and lots of women, I realized that their issue is not knowing what to do, it's not about that. The knowledge is there, there's a lot of great things, a lot of great programs out there. But it's what's here and what's here. So oftentimes, women, use food as comfort. And when they're stressed, they eat. When they're upset, they eat. When they're bored, they eat. And they eat mindlessly, and they use food to fill a void in their lives. So the book is all about self-care and it's about focusing on filling your life and your body with so many healthy, nourishing foods, so many wonderful lifestyle practices that you don't need to use food for anything more than hunger and true nourishment, and finding things in your life that are going to bring you joy and happiness and crowding out all the crappy ones.
Tracee:
So that's what it's all about.
Dr. Anna:
And where can people get it?
Tracee:
Amazon. And that's the best place, it is just Amazon.
Dr. Anna:
Excellent. Well, thank you so much. Now Tracy, give us a day in your life. What does a day in your life look like?
Tracee:
So my alarm goes off at 4:45 AM, and as I said earlier, I grab my water, coffee and I hit the gym. Come back at 6:30 AM, feed the dogs, shower, and then it's my quiet time. And I read, there's this great devotional called Jesus Calling.
Dr. Anna:
I read the same one.
Tracee:
So I read that. And then I do Qigong for 20 minutes, which is an energy, oh my gosh. It's amazing. It's a way to gather energy into your body. And then I read 10 pages of whatever book I'm reading, a growth book or a health book or something.
Tracee:
So I just condense that as my quiet time. And then I usually get ready and I go to work, and I work as slowly as I have to because I want to come back and do my business and take care of my people and my clients. And I do phone coaching with people and fitness programming and nutrition programming. I live out in the country, I walk my dogs, cook dinner and I love to work. But I eat really clean, I fast in the morning. I don't usually eat my first meal until, oh gosh, I listen to my body so I don't go by the clock, but it's never before noon.
Tracee:
And I just like the way I feel when I don't eat very much. And part of that's mental and part of that's physical. I don't know why, but I seem to have more energy when I don't eat and just drink lots of water and have a couple of cups of coffee. I just have two cups of coffee, one before the gym and one later. And yeah, I live on a farm so it's really cool. So we have fresh vegetables, fruit, and herbs and I don't eat much fruit anymore cause of keto.
Dr. Anna:
Right. Keto-Green. Right.
Tracee:
Oh, I love your green drink. Dr. Anna, it's so good. It is the best. I'm sure all your listeners are already using it.
Dr. Anna:
Mighty Maca. I have it here. I love scheduling. I was just speaking at KetoCon this year, and they had a fitness panel and so I was listening to the fitness panel, I got to ask the question as just give me what's your morning routine? So what they shared with me, the majority of them all got up before sunrise and worked out. Every single one of them got up before... almost every single one of them, there was an exception, but got up before sunrise and worked out, did something when they first got up in the morning. And that was really inspiring to me. And I want to just say, sometimes we have to extend ourselves, but for many people that are adrenally burned out, I mean you need that sleep, but you need to get to sleep earlier and wake up earlier.
Dr. Anna:
Right? But again, just adding for fine-tuning our fitness routine, doing something when we first wake up and see, does that energize us or deplete us? And listen to our body to discern, how well is this working for me? And for me, if I don't exercise in the morning, it's not likely to happen.
Tracee:
Yeah, right. Because life gets in the way.
Dr. Anna:
Yeah. So it's kind of that trade-off. And then being able to give yourself energy. So definitely keto gives us energy, getting keto is like using jet fuel versus using glucose, which is like gasoline. So we want to get into that cycle in as much as we can. So definitely witnessing that, and then listening to where we are in our life, but incorporating the flexibility exercises, the core exercises, back strengthening exercises and then certainly the whole shoulder opening exercises, because that way, we're not going to get hunched over and we have better posture, and that is just better alignment in general.
Tracee:
And confidence, I think, comes with that. I mean, you appear more confident when you walk straight. Somebody said to me, "Show your pearls." I guess it's an old saying, I don't know if you've heard of it, but our mom's generation used to tell their daughters to show their pearls.
Dr. Anna:
Ah, you know what I tell my daughters, Tracee?
Tracee:
What?
Dr. Anna:
I ask them, I say, "What's the first thing that should walk into a room?"
Tracee:
Your breasts.
Dr. Anna:
Not your head, don't hunch over your first thing that should walk into a room are your breasts.
Tracee:
That's hilarious. Let them know you're coming.
Dr. Anna:
In other words, shoulders back, head up.
Tracee:
Oh yeah. And I think that that's one thing I was teaching is different things they can do to, just taking your head. And like when I go to sleep, I don't use a pillow because I think that the pillow creates some forward head posture, right? And I think it's good to lay on your back and push your head onto the floor and do shoulder openers by pushing your fist onto the floor like that.
Dr. Anna:
Okay. Wait, let's do this as a challenge for my audience. All right, so this is an exercise you would lay down on the floor. Go ahead and teach us this one.
Tracee:
So there's three things. You lay flat on the floor, okay? So imagine I'm lying flat. The first thing you do is you push the back of your head into the floor, do three sets of 20. Then you take your arms and you clasp your hands and pushed your fists back into the floor like that, to open your front shoulders. And then the other one is, you hold your arms at a right angle. So say my fists-
Dr. Anna:
Okay.
Tracee:
Fists are facing the ceiling. And you push your elbows into the floor so you're strengthening your back, you're opening your chest and your front delts and you're retraining your head to have a better alignment instead of forward head.
Dr. Anna:
And that's a really valuable exercise. I'm going to add that into my routine, I'll let you know how I'm doing. So for my audience, well first of all, from my audience and myself, Tracee, I want to thank you for being here with us. Tell our audience how they get ahold of you.
Tracee:
My blog is highenergygirl.com, so that's usually the best way. Everywhere on social, it's high energy girl. I am on Facebook, primarily out of Facebook group and my mission is to help women age stronger and there's so many ways to do it that I can help you with. And I love Dr. Anna's, Keto-Green. So thank you so much for having... Oh and your Julva. Oh my gosh, that's stuff's magic.
Dr. Anna:
Well, where in the world are you, if they wanted to take your classes if they're listening and they're in your region?
Tracee:
Well, I'm in California in the Bay Area, South Bay primarily, and yeah, I've lived here all my life. It's a great place. So if you are in the area, connect with me. I love to teach.
Dr. Anna:
Absolutely. Highenergygirl.com and Tracee have a podcast Be Well, Be Keto, and is just doing some amazing things and with her book. No Fricken Weigh. So I want to thank you all for listening today on Couch Talk. I'm honored for your presence. We now have been challenged with an exercise to strengthen our neck and shoulder region. So you remember what that is? You're going to lay on the floor. Exercise, push your head back into the floor and do that, and then hands up over your head, pushing your fist together into the floor, and then arms out straight and pushing your elbows down, arms into the floor, strengthening our back, shoulders, neck, and helping us age stronger as Tracee says. So I want to thank you guys so much for being part of my community. I am telling you, I am loving your reviews, so be sure to review my podcast if you haven't already. I love reading your reviews and just hearing what you're accomplishing, but it means the world to me. So thanks. Thank you so much for that. And as always, join me and chat with me at dranna.com. See you soon.
