January 9, 2024 • 27 mins
In this episode we dive into practical, achievable healthy habits for 2024 with board-certified holistic nutritionist Jennifer Hanway. Jennifer, whose clientele boasts the British Royal Family, Hollywood A-listers, and Olympic athletes, shares her tips and tricks for attainable wellness changes you can actually make and keep.
- Strength Training Essentials: Discover the transformative benefits of strength training beyond muscles. Jennifer sheds light on its impact on bone density, blood sugar balance, metabolism, inflammation reduction, longevity, and mood elevation. Learn how focusing on major muscle groups and routines 2-3 times weekly can revolutionize your fitness journey.
- Embracing Greens: Jennifer's favorite "diet hack" involves incorporating greens into every meal. Uncover the multitude of benefits these nutrient-packed gems offer, from bolstering vitamins, minerals, and antioxidants to supporting digestion, detoxification, satiety, and radiant skin. Gain practical tips to seamlessly integrate greens into your daily meals.
- Caffeine Consciousness: Dive into the realm of caffeine's impact on overall well-being. Jennifer shares strategies to limit caffeine intake, addressing potential sleep disturbances and anxiety to prioritize holistic health.
- Meal Planning Mastery: Explore the art of meal prepping and planning to sidestep impulsive, less nutritious choices. Jennifer simplifies the process, advocating for a strategic Sunday session to chart balanced meals, streamline grocery shopping, and prepare for a week of healthier eating habits.
- Power of Community: Uncover the significance of a supportive community in achieving and sustaining health goals. Jennifer shares insights backed by studies that highlight how a robust support system can accelerate progress and fortify long-term results.
For those eager to dive deeper into Jennifer's expertise, discover her acclaimed Lean & Clean Program. With 10 weeks of meticulously curated fat-burning, metabolism-boosting meal plans, Jennifer provides a roadmap to a revitalized, healthier you.
Join us in this episode as we empower you to embark on a transformative wellness journey in 2024.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
This is the Art Beauty podcast,where we are always reaching for truth
and beauty.
Remember the brands and the peopleon the show paying to be here.
So we get to ask themthose tough questions
we know you want answeredbecause you deserve to be informed
so you can make the best choicesfor yourself.
With that said, I'm Amber and todayMy fabulous guest is friend of the show,
Jennifer Hanway.
She's a holistic nutrition boardcertified, holistic nutritionist,
(00:23):
and she's been on the show.
She is my go to for everythingnutrition, fitness training.
She's made small changes in my lifethat have made huge lasting differences.
And I thought, let's kick off 2024
with some great advice from herif you do not follow her at Jennifer
Hanway Wacom you need to sign up for hernewsletter because her newsletters
(00:45):
pop in and I always call youJenn and I'm like, We got to do this yeah
Your most recent one, which I love, isFive Habits
you are Recommitting to in 2024.
You know,I feel like this time of year, New Year.
How is your new year, by the way?
My year could not have summed me upany better.
(01:06):
We deeply in the house.
I had a chicken and avocado saladand I was in bed by 845.
so jealous.
I was recovering from COVID, which I gotfor like I think it's the fourth time now.
The third confirmed the fourth,because I know one time I had it,
but I didn't even know I had it.
(01:27):
I got sick like the week before Christmasor the week before.
Everybody's gone home.
That holiday with a little bit of a cold.
No problem. Right?
Told my family. I was like,I've got a cold. That was fine.
I was out partying, drinking,having a great time.
And on the Tuesdayafter Christmas, I'm like.
(01:50):
I can't.
Smell anything or taste anything.
Yeah.
So I was like, Well, let me whip outthese COVID tests, which were all expired.
I took two.
And you know, like when you take a testand it's like, wait 15 minutes to see
results within the first 30 seconds,it was like positive thing beginning.
So me being me, I'm like this,they must be expired.
(02:11):
So I went and got new tests and also.
Also that we had it
for the first timejust after Thanksgiving.
So we had done the pandemic
stupid, smugabout how great our immune systems were.
And then my husband comes home from work,think it was like the Tuesday night
(02:31):
and literally was grayand comes in the front door
and falls on the couchand like literally falls asleep.
And I woke up the next morning,I go to get my coffee,
I get back in the bed and I take my drinka coffee, and I can't taste anything.
And I'm like,
We go.
So we both tested positivefor the first time and the whole thing,
it knocked us onto our butts.
It was terrible.
(02:52):
But I feel just now
and we're almost a month afterwards,just now, I'm beginning to feel better.
And still I'm still not feeling.
And they say if it's this new strainlike anxiety
and sleeplessnessare two of the reported symptoms.
And I'm like, Great.
I think we need more.
Like we need more of that.
My husband never got it.
(03:13):
Or if he did, he was asymptomatic.
He never had it.
Yeah, we didn't have itthroughout the whole of the pandemic.
And then three is on it gets us.
I mean, he's had it before butlike like this recent time when I got it,
so who knows?
I was like, yeah, I'm so lucky.
I went out and bought a lottery ticket,but here we are.
So I guess what, They didn't win.
Okay, so back to 2024.
(03:35):
Yes. Stardom strong.
Listen, immunity. Yay! Yeah.
You know, I think people always just doneed a little reminder of, like,
what are the things that you'rerecommitting to?
I personally hate the idea of, like, I'mmaking a resolution
because I feel like I failed themwithin, like, the first
minute. Yeah.
So what are some of the thingsthat you are finding
(03:58):
that you are personally recommitting to?
So I think we're all seeing thistrend on Instagram right now where it's
identical across like 2023 ins and outand these huge long lists.
And I'm like, my goodness, why are we notsticking to the things that work?
Why are we still in this habit of
(04:20):
I love New Year's resolution,I love a monday, I love a new year?
The fact that Tuesday was on Mondaywas I'm all about that.
But we can't keep putting these new thingsin and expect
like the thingsthat have been around for a while work
because they workand it's the same in skin care.
Things come in and things go.
But we know that our vitamin C works
and our SPF works like wewe do the basics well.
(04:43):
And I think that'swhat gets lost in the noise.
And I can't I'm telling you, conversationwith my husband last night about fads.
And I was just like,
I really don't think there'sgoing to be anything else groundbreaking
otherwise we would'veknown about it by now, right?
Why can't we just do?
It's not sexy,it's not instagrammable, it's boring.
(05:03):
But the basics work,and they've been around for a long time.
So that's kind of my message for 2024is that if it ain't broke, don't fix it. I
love that you said that.
Next stop looking for problems too,where there's no problems to have.
Stop looking for quick fixes.
Have we not got to the pointin an A thing?
(05:26):
Skincare, nutrition, fitness
are we know there's no such thingas a quick fix right?
There's not. This time.
So starting off our list,what's what's one of the things
that you feel like are tried and true.
You actually inspired me on this one.
So I actually was hosting a websiteand yeah, this is you.
(05:47):
I featured you in my workshop last night,
so strength training, lifting weights.
I've been talking about this
for probably the last 12 yearsof being in the industry.
I've been in the industryfor about 19 years now.
The last 12 years we've been talkingabout strength training for women
and finally it'sgetting its moment in the sun.
(06:08):
We've touched on it in 2023.
I think we're going to begetting more of it, the 2024.
And I remember you reaching out to me.
I think you posted a cute Instagrampost being like,
I've stopped doing so much cardio,I've picked up
some weight and my body has changedand I feel so much better.
And I actually had a super cuteInstagram post from my workshop
last night to say thisis there's nothing wrong with cardio.
(06:29):
You get a great sweat.It feels good. Great.
You all of the things.
If you want that lastingphysiological change in your body,
if you want to actually boostyour metabolism in the long term,
that's one of those other benefitsof strength and bone density and avoiding
cardiovascular disease,longevity, lowering inflammation,
strength trainingis the one thing that you've got to do. So
(06:52):
I know that I need to get back to it.
So even this morning I was super tired.
We have some weights at home.I had no reason not to do it.
I went, I got it doneand I feel so much better afterwards.
I love that you're saying that.
So I'm a huge proponent of Peloton'sstrength.
I gave up gyms, obviously,and I bought a peloton bike
which is now sitting,and it's going to go on the for sale
(07:14):
because we just never use it.
Part of thatis because I learned from you too much
cardio can actually be detrimentalto your collagen.
Yeah, but I love strength training.
That's said with all of the
partyingand going and traveling in December.
And then I got sick.
I don't think I lifted weightsonce during the month.
(07:35):
I started up againwith at Total Strength too.
It is a program on Peloton.
What I love about this is itkeeps you accountable.
So every week it unlocks your week of
and you have to do the warmupin order to get to the workout.
You have to do the stretchin order to get to the next thing.
I've done this program nowthree complete times.
(07:56):
And let me tell you, I started onnot Monday sort of non Tuesday.
Yeah, it was so hard where I usedto be able to push £15 over my head.
I was doing ten in just a month.
I lost a significant amountof that strength.
But I know that in six weeks from nowI'm going to be like, Well, yeah.
So if you need the accountability, I'm
just sayinglike I don't get anything else on.
(08:18):
I pay for their subscription,but I do love it
and I do love their programsbecause programs keep you accountable.
And Peloton is one of the appsthat I recommend to people as well.
And I say make sure you're doingtotal body or lower body.
Yeah, absand arms is not going to get you.
The benefits that you needis not bang for your buck.
You need big muscle group.
(08:39):
So lower bodyor full strength 3 to 4 times a week.
The peloton apps are greatbecause they keep you accountable to make
do it with you and it and it feels it'shard.
It's hard doing it at home.
But yeah, number one, as I say,you inspired me in my workshop last night.
Number one, get your strength training.
And especially if you're a woman,
especiallyif you're a woman over 40 as well.
(09:00):
Yeah, get off that bike.
And also the. Bike.If you love the bike, that's great.
But I'm telling you, weightswill change your body.
And one of the
craziest things I saw about the pelotonblew up during the pandemic.
People are sat at their deskfor 12 hours a day
and then they're going to goand sit on a bike. Yeah.
And it's like you're at your desklike this 12 hours.
(09:22):
And then you sit on a bikelike this for 12 hours
and a lot of people,if you love it, do it.
But yeah. Prioritizeyour strength training fast.
I love that.
I absolutely love that. I believe in it.
And let me tell you, I was so sorewhen I do go back for my day, too.
And it was like, I want to do this.I'm not going to do this.
But you know what?
The classes themselves are like 30 minutesto go, but it's very doable.
(09:46):
Yeah, they really have set it upwhere like you are building upon each week
and at the end of six weeks,I'm telling you,
you're going to feel really three weeksand you're going to feel like a new person
by the end of six, you're going to feellike a power man or woman.
I honestly think two weeksyou start to see results.
Yeah, I really dothink it can be as quick as that. So.
(10:07):
So yeah. Yeah.
I don't get frustrated.
That was really what I was getting out.
Like day one.
I woke up and the next day I was like,I'm sore, I can't.
And it was like lifting like verylightweight, but just, just stick with it.
It little changes make a big difference.
Okay, So strength training.
Recommitting. Yeah. To you, committing to.
(10:28):
I am trying to add more grains to my diet.
Now, this sounds crazy.
I'm a nutritionist, but again, what arethose basic things that work really well?
Is eating more greens.
There is not a well,let's say the carnival diet,
but most of you know we have so many diettypes on Instagram these days.
(10:48):
What are reallythe main things that we need to be doing?
Eating more vegetables,
cutting out the process crapand eating more vegetables.
So and a really simple way of doingthat is eating more leafy greens.
So throwing spinach in your smoothie,I have what I call a big ugly
salad for lunch.
So it's definitely not instagrammable,but it's veggies and leafy greens.
And I love things like a regularbecause they're great for your liver,
(11:10):
broccoli sprouts because they're wonderfulfor estrogen, detoxification,
beets, cucumbers, avocados. I try.
I use my big ugly salad
at lunchtime as a vehiclefor as many different plants as possible.
And then in dinner, you know,even if you're having something like pasta
sauce and ground turkey, add some leafygreens into your pasta sauce. But
(11:34):
2 to 3
servings a day, they're wonderfulfor detoxification, for gut health
or skin health, for minerals,the vitamins, all of those things.
So adding more leafy
greens, again, it's not groundbreaking,but it's the basics that work well.
Do you are there any like
what do you think about theselike greens powders on the market, like,
(11:55):
yeah, yeah, okay.
Said we don't even need to waste our time.
Get it. Get them fresh when you can.
But trying to get the green then.
Use the greens powdersas an insurance policy.
I don't love thembecause they don't have the fiber in them
and we all need more fiber.
So use it as an insurance policy.
(12:16):
Use it if you're traveling,use it a few things, but we shouldn't use
it instead of add it to your vegetablesand I'm all for it.
Right. Gotcha. Okay.
All right.
Committing to strength, addingthat greens.
Y'all have heard these before,but you need.
To hear them before.
I know this next one on your list.
I hate this one.
I know.
(12:36):
I don't want to hear it. Sorry, I.
I know. And it's probably my.
So now I've.
I've been alcoholfree for over a year now.
We can have that conversationanother time.
It's challenging.
I was saying toevery conversation is my best friend.
Just say about,
I've been alcohol free for so many daysand there's been one day in the last
(12:57):
15 months where I haven't had caffeine.
And that was the dayI was having a surgery.
So I get it. I'm there.I'm there with you.
I'm not saying to completelycut out caffeine,
but to minimize caffeinecan be really beneficial.
And I had a real wakeupcall with that same brand.
And I'd had coffee that morning.
We'd been out and had coffee andI've had an espresso and I got an email
(13:19):
and I was out at lunch and I got an emailand I literally had a panic attack
about this email.And it was nothing with nothing.
I was sweating.
I was she was like,and I've been since we were 12.
She was like,You need to cut down on the caffeine.
And sometimes you just need someone elseto tell you that.
(13:39):
So I did.
So I don't drink espresso anymore.
I have half caffeinated coffee at home.
I need something else. In the morning,I'll have a matcha.
So I'm still having caffeineand still having coffee.
I haven't gone cold turkey,
but the difference it has madeand my anxiety is huge, you know, not to
mention skin, adrenals and dehydrationand liver and all of those things.
(14:02):
But, you know, I struggle with anxiety,as a lot of us do.
That was the one thingthat I needed to do.
So let's say limiting caffeineor finding lower caffeine alternatives.
I love that ideaand I love that you just said, you know,
you can also step it down, try a half caffinstead of doing
the full caff in the morning,maybe try a matcha.
(14:24):
That's great.
You know, ways to actually I could.
And I love my morning coffeeand we talked about this.
I love my morning coffee. It's a ritual.
I absolutely love it.
So now I just have self-careand I don't miss it at all.
Right.
So it can be if I can do it.
And I was having three strong coffees day.
Anyone can do it.
(14:45):
Okay.
Well, you know, sometimes with youI'm like, yeah, but okay, that's one.
That's one that I'm like a maybe that one.
I'm like, okay, maybe,maybe not with that one for me personally.
But try a try a half. Caf.
Listen, certainly, like, I don't know,it's like the sleeplessness and like,
the anxiety is like,all time highs these days.
Yeah.
So, yeah, you know,we don't want to hear it, but it's like.
(15:08):
It was the causes
shutting downcaffeine and giving up True Crime podcast.
yeah.
Is that one That's one of yourofficial things But giving up, you.
Know what am I things I don't.
Understand how anybody listens to them.
I listen to them now and my husband,I do long trips and I'm like,
and he listened to Night in Bedand I'm like, Babe, I'm like.
Hard for you for bed. Yeah.
(15:29):
The house that I I'll,I love True Crime podcast,
but I'm like,why am I so anxious all the time?
Yeah, sometimes we want to go unsolved.
So like, you know, sometimes most of themI find like, I like when there's, like he
and we found her or we found her killer.
Yeah.
I don't know.
(15:50):
All the results.
And medical malpracticewill make that in favor of true crime.
I'll get you to listen to that.
no, no, no, Listen to that.
I thought your fourth tip,though, is actually really good
and has personally really helped me,which is.
Before.
(16:11):
Remind me which number before was.
About your meal planning.
Again, the thing that we don't want to do
but we really should doand I think for a lot of us
I kissed were great at breakfast,dinner were great at dinner.
Lunch is the meal for methat just gets forgotten about.
(16:33):
And then at 2 p.m.
I'm starvingand I'm just literally in my head
in the fridgeeating everything that I can.
I'm just never feeling like I'm satiated.
So I found this thing is obviouslygenerating a super busy month for me,
so I'm prepping my breakfast in advanceand making sure
I've got things in the fridge for lunch.
So things like clean deli meat,canned fish in the
(16:53):
in the pantryand just really easy grab and go things.
And then just thinking a little bitin advance about dinner.
But again, it's these thingsthat we really don't want to do
that are going to make the differencebetween
getting to the end of a really busy day,being exhausted and having
a really healthy food in the fridgeto getting to the end of the busy day,
being exhaustedand ordering a pizza. DoorDash,
(17:16):
I feel like.
So I don't like to cook.
I cook a lot now because my husband worksa later schedule, so for me
personally, I have the same thingfor breakfast and lunch every day.
I'm sure as a nutritionist you're like,That's not ideal,
but we definitely switch it upwith dinner.
Yeah, overnight oats for meevery single day without having to buy it.
Like keeps everything going.
(17:37):
I know that it's healthy.
I know my cholesterol and I've got highcholesterol and my family is like,
amazing.
And you give me a great tip.
So I was doing overnight oatswith oat milk
or sometimes they will use soy milk,which I know isn't ideal, but
I added into that pure organic cinnamon
(17:59):
which you get at Whole Foodsfor like three bucks.
You know, it's just her cinnamon.
But you taught me that
because the cinnamon helps lowersome of that carbohydrate blood sugar.
So I still like to have some proteinwith your oatmeal.
sorry.
And I can't believe this.
Again, Why do I listen to Jen?
Because I so I bought
(18:20):
like any new now I do one.
So I.
So I know that you lovethis is just from a clip.
Yeah. I keep it real here.
I'm like, partly.
I've got some bonesto pick with this one. It's.
It has the vanilla.
No, no, no. It's not that it's expensive.
I feel like in my overnight oats,which I just mix and I put this in like,
(18:41):
I don't think it mixes that well,so I find that I'm using this,
but I'm using like a quarter of a scoop.
Like a full scoop,which is just like a big chunk in there.
So but in a blender.
So you get your whatever milk that you'reusing into the milk for that entree, but.
You forget who you're talking to.
(19:01):
I'm not going to you. Could.
I did pick this one.
This is actually one of the new beautyboxes.
This collagen from. Collagen here.
Have. Like the men's box, I guess. I know.
I love the box. Yeah.
And that's the other thingI'm going to say.
And I'm going to go straightto hell for saying this.
I know this this packaging.
Good for the environment.
I hate it.
I hate having to stick my hand in.
(19:22):
I get dust everywhere.
I know it's great for the environment.
Those are grass fed beef products.
Like I, I get it.
You get for me, I was like,I bought this in the unflavored.
And one morning, like every morning I'mjust like, Open one up, shake it right in.
It dissolves beautifully.This is the mango one.
I'm I'm not a huge fan of mango,but it's not terrible.
(19:44):
So you'll find in a lot of sidebarthe marine collagen.
Yeah.
Are mango flavored
because marine collagen coming from fish
it's kind of slightly fish taste about itso it seems to be yes.
So it seems that a lot of the marinecolleges
(20:05):
use mango as a flavorbecause I think get this high
shoot.
Can I tell you something?
So I bought and these are expensive.
I bought the unflavored one, butI'm still working my way through this bag,
so I haven't tried it yet,but I might come back and be like,
my God, nowthis makes everything taste like fish.
I hope it doesn't.
Know I'm going to I'm going to give youa little tip.
(20:27):
Collagen and proteinare two different things.
Yeah.
So if you're just puttinglike I love collagen,
let you just write a huge articleabout collagen or a big magazine.
Love collagen,but it's not a complete protein on it.
So stick with us.
So that is the complete protein.
In an ideal world,you do that and this and that.
(20:49):
double up.
Because there's some different things.
I've got my mission for Mondaybecause I do this anyway.
I put them all out.
I do them all for the weekand then Monday through Friday it's good.
Yeah.And then you don't have to think about it.
I don't know.
But I'm a morning person, so my morning,like my most productive time.
Yeah, I do the same with my smoothies.
I get all of my smoothies,like all of the powders ready.
(21:11):
And then every nightthrow it all into a nutribullet cup.
So it's really rock collagen,flaxseed greens, avocado on milk.
It's ready to go the next morning.
And I do it for meand my husband is all I got.
I want to come movehim with you. Come with me.
Okay.
So I thought that this last onewas really nice and sweet.
Yeah.
(21:32):
Community.
So easy and easy being in here.
Yeah. Why do you feel like. Why?
Why do you feel like it's importantto remind people, though, of this?
Because we now live in a society
where it is so easy to be insular
and we think that we are connected viathe Internet by social media.
(21:55):
And what absolutely not.
And we forget that feeling of being around
people and sharing experiencesand having a belly laugh.
And we know from COVIDthere is so much clinical evidence
of how bad loneliness is your health.
Yeah.
We can all we we are connected,
(22:15):
you know, logically,but we're not connected on a social level.
And, and I mean, I don't get that,
but I, I'mnaturally I'm an extroverted introvert,
so put me in front of a room of 5000people, put a TV camera on me.
I'm absolutely fine.
Put me in a situation whereI'm at a fitness class or dinner party.
(22:35):
So I, I think.
Really. It I know.
Yeah I, I'm all I, I get so,
so nervous I will cancel things I would
I get myself worked upso I'd rather not go now
when I go I love it and I thinkwhy shouldn't I do this all the time?
Yeah.
But I think the other thing aboutbeing in a group is that accountability.
(22:58):
And I know for sureif I'm in a group fitness class,
I will push myself ten times harderthan if I was doing it on my own. I'm
good point.
You know, on that
idea of community, too, I read somewherethat there is a certain part of your brain
that can only be stimulatedby doing new things.
I signed up for ballroom dancing.
It is to me like getting to class.
(23:21):
I love it when I'm there. Getting to classalways get nervous.
I'm like, I don't remember the stepsand I don't do this. And
what keeps me going is, one,
it's such a great community that I'm in
and I always leave feeling great.
I always can psych myself up like,
I haven't been practicing,I haven't done no go out, find a group.
And I would also add to this challenge youto do something new because like I said,
(23:44):
there's studies that show
that there are parts of your brainthat can only be activated
when you are doing something unfamiliar,something new, and pushing yourself. So
can I blow your mind?
I don't know whether you know this.
Before I got into fitness and nutrition,I was a professional ballroom
dancer. No.
Yes. Yes.
(24:06):
No, I did. I did it all.
I started when I was about four.
And I went there until I was about 16.
And then I stopped to do my schoolingand I went back again.
And I startedI actually got into the fitness industry
because as a jobbing dancer,you don't make a lot of money.
And that'show I got into fitness industry.
So one of my non work non nutrition
(24:27):
claim to fame is that I actually taughtZac Efron how to do the foxtrot.
Yeah. my.
my mind. Is a whole other focus.
This is my mind is blown.
Well, I'm never going to show youmy foxtrot or I know the thing.
There's so many of them and they're. Like,they're many and we want to.
Teach them all at once.
I'm like, Can't we just focus on one?
I like the tango.
(24:49):
I mean, I love the tango.
Yeah.
I try salsa like it.
I just there's so many.
There's so many.
There's so many to shoot. I'mgetting nervous.
I actually did yesterday in class becauseit was like I'm recovering from COVID,
but next week I will be there.
my God.
Ready to rock? Yes.And we'll have to see it.
(25:09):
We'll have to see iton the on the podcast.
It will add
a special shout out to my ArthurMurray dance team because they're amazing.
Okay.
And you're learning something newand you're being in community
and it's exercise as well.
yeah, it is. It's great. It's no joke.
It is.
And like I said, even just,you know, getting out of the house,
(25:30):
it's given me somethingand it's just something that's my own.
I want to thank you so much.
You are always so amazing and like,just such a breath of fresh air.
I love that I just learned this about you.
I You're going to need to do some videoexchange here.
So you know, listen, we know this.
It is New Year, new you.
And, you know, you've gotso many amazing programs right now.
(25:53):
I know. Tell us a little bitabout what's going on with you.
What programs, if people are interestedin reaching out to you.
Yeah, So I as I say, I love a Januaryand anyone who is down on,
you know, yes,we get bogged down with these resolutions,
but there is a space to love yourselfas you are and to want to be better.
And I think wanting to improve ourselves,to grow, that's part of self-love.
(26:16):
So the two main ways to work with meat the moment,
I have a weight loss metabolic reset,the plan that's called lean and clean,
and that has your mealtimesand your workouts.
And we also have community
and as a podcast and that has justbeen going through the loss.
We've been running that for eight yearsand had some incredible results.
So that's one way of working with meand then if you want a really, really
(26:37):
deep dive, if you want lab work looked at,if you want personalized nutrition plans
and you can work with me1 to 1, and the best place to find me
as you say is Jennifer Hanwaydot com or @jenniferhanway on Instagram.
Yes and don't forget to sign upfor that newsletter that is
I mean you're you're postinga couple times a week right?
I get a newsletter I feel like.
(26:58):
You get we do a recipeand we do a Friday five. Yes.
And I love it.I mean, this is what I'm like.
I call you and I'm like,wait, we've got to do a story.
And this is just so good.
I want to thank you so much.
I mean, here's to a fabulous 2024.
I loved kicking off 2023 with you.
You know, you'll be hearingand of course, you at home,
if you've got questions
that you want me to bring Jennifer onbecause I know how much you love her,
(27:19):
just let me know.
You can email meat hello@artbeautypodcast.com
You can find us on Facebook, Instagramand YouTube at Art Beauty podcast.
And as always,we will see you next Tuesday, hopefully
feeling a little bit better.
Remember, commit to the things you can.
What's tried and true works by.
(27:42):
All right.
This is the Art Beauty podcast,where we are always reaching for truth
and beauty.
Remember the brands and the peopleon the show paying to be here.
So we get to ask themthose tough questions
we know you want answeredbecause you deserve to be informed
so you can make the best choicesfor yourself.
With that said, I'm Amber and todayMy fabulous guest is friend of the show,
Jennifer Hanway.
She's a holistic nutrition boardcertified, holistic nutritionist,
(00:23):
and she's been on the show.
She is my go to for everythingnutrition, fitness training.
She's made small changes in my lifethat have made huge lasting differences.
And I thought, let's kick off 2024
with some great advice from herif you do not follow her at Jennifer
Hanway Wacom you need to sign up for hernewsletter because her newsletters
(00:45):
pop in and I always call youJenn and I'm like, We got to do this yeah
Your most recent one, which I love, isFive Habits
you are Recommitting to in 2024.
You know,I feel like this time of year, New Year.
How is your new year, by the way?
My year could not have summed me upany better.
(01:06):
We deeply in the house.
I had a chicken and avocado saladand I was in bed by 845.
so jealous.
I was recovering from COVID, which I gotfor like I think it's the fourth time now.
The third confirmed the fourth,because I know one time I had it,
but I didn't even know I had it.
(01:27):
I got sick like the week before Christmasor the week before.
Everybody's gone home.
That holiday with a little bit of a cold.
No problem. Right?
Told my family. I was like,I've got a cold. That was fine.
I was out partying, drinking,having a great time.
And on the Tuesdayafter Christmas, I'm like.
(01:50):
I can't.
Smell anything or taste anything.
Yeah.
So I was like, Well, let me whip outthese COVID tests, which were all expired.
I took two.
And you know, like when you take a testand it's like, wait 15 minutes to see
results within the first 30 seconds,it was like positive thing beginning.
So me being me, I'm like this,they must be expired.
(02:11):
So I went and got new tests and also.
Also that we had it
for the first timejust after Thanksgiving.
So we had done the pandemic
stupid, smugabout how great our immune systems were.
And then my husband comes home from work,think it was like the Tuesday night
(02:31):
and literally was grayand comes in the front door
and falls on the couchand like literally falls asleep.
And I woke up the next morning,I go to get my coffee,
I get back in the bed and I take my drinka coffee, and I can't taste anything.
And I'm like,
We go.
So we both tested positivefor the first time and the whole thing,
it knocked us onto our butts.
It was terrible.
(02:52):
But I feel just now
and we're almost a month afterwards,just now, I'm beginning to feel better.
And still I'm still not feeling.
And they say if it's this new strainlike anxiety
and sleeplessnessare two of the reported symptoms.
And I'm like, Great.
I think we need more.
Like we need more of that.
My husband never got it.
(03:13):
Or if he did, he was asymptomatic.
He never had it.
Yeah, we didn't have itthroughout the whole of the pandemic.
And then three is on it gets us.
I mean, he's had it before butlike like this recent time when I got it,
so who knows?
I was like, yeah, I'm so lucky.
I went out and bought a lottery ticket,but here we are.
So I guess what, They didn't win.
Okay, so back to 2024.
(03:35):
Yes. Stardom strong.
Listen, immunity. Yay! Yeah.
You know, I think people always just doneed a little reminder of, like,
what are the things that you'rerecommitting to?
I personally hate the idea of, like, I'mmaking a resolution
because I feel like I failed themwithin, like, the first
minute. Yeah.
So what are some of the thingsthat you are finding
(03:58):
that you are personally recommitting to?
So I think we're all seeing thistrend on Instagram right now where it's
identical across like 2023 ins and outand these huge long lists.
And I'm like, my goodness, why are we notsticking to the things that work?
Why are we still in this habit of
(04:20):
I love New Year's resolution,I love a monday, I love a new year?
The fact that Tuesday was on Mondaywas I'm all about that.
But we can't keep putting these new thingsin and expect
like the thingsthat have been around for a while work
because they workand it's the same in skin care.
Things come in and things go.
But we know that our vitamin C works
and our SPF works like wewe do the basics well.
(04:43):
And I think that'swhat gets lost in the noise.
And I can't I'm telling you, conversationwith my husband last night about fads.
And I was just like,
I really don't think there'sgoing to be anything else groundbreaking
otherwise we would'veknown about it by now, right?
Why can't we just do?
It's not sexy,it's not instagrammable, it's boring.
(05:03):
But the basics work,and they've been around for a long time.
So that's kind of my message for 2024is that if it ain't broke, don't fix it. I
love that you said that.
Next stop looking for problems too,where there's no problems to have.
Stop looking for quick fixes.
Have we not got to the pointin an A thing?
(05:26):
Skincare, nutrition, fitness
are we know there's no such thingas a quick fix right?
There's not. This time.
So starting off our list,what's what's one of the things
that you feel like are tried and true.
You actually inspired me on this one.
So I actually was hosting a websiteand yeah, this is you.
(05:47):
I featured you in my workshop last night,
so strength training, lifting weights.
I've been talking about this
for probably the last 12 yearsof being in the industry.
I've been in the industryfor about 19 years now.
The last 12 years we've been talkingabout strength training for women
and finally it'sgetting its moment in the sun.
(06:08):
We've touched on it in 2023.
I think we're going to begetting more of it, the 2024.
And I remember you reaching out to me.
I think you posted a cute Instagrampost being like,
I've stopped doing so much cardio,I've picked up
some weight and my body has changedand I feel so much better.
And I actually had a super cuteInstagram post from my workshop
last night to say thisis there's nothing wrong with cardio.
(06:29):
You get a great sweat.It feels good. Great.
You all of the things.
If you want that lastingphysiological change in your body,
if you want to actually boostyour metabolism in the long term,
that's one of those other benefitsof strength and bone density and avoiding
cardiovascular disease,longevity, lowering inflammation,
strength trainingis the one thing that you've got to do. So
(06:52):
I know that I need to get back to it.
So even this morning I was super tired.
We have some weights at home.I had no reason not to do it.
I went, I got it doneand I feel so much better afterwards.
I love that you're saying that.
So I'm a huge proponent of Peloton'sstrength.
I gave up gyms, obviously,and I bought a peloton bike
which is now sitting,and it's going to go on the for sale
(07:14):
because we just never use it.
Part of thatis because I learned from you too much
cardio can actually be detrimentalto your collagen.
Yeah, but I love strength training.
That's said with all of the
partyingand going and traveling in December.
And then I got sick.
I don't think I lifted weightsonce during the month.
(07:35):
I started up againwith at Total Strength too.
It is a program on Peloton.
What I love about this is itkeeps you accountable.
So every week it unlocks your week of
and you have to do the warmupin order to get to the workout.
You have to do the stretchin order to get to the next thing.
I've done this program nowthree complete times.
(07:56):
And let me tell you, I started onnot Monday sort of non Tuesday.
Yeah, it was so hard where I usedto be able to push £15 over my head.
I was doing ten in just a month.
I lost a significant amountof that strength.
But I know that in six weeks from nowI'm going to be like, Well, yeah.
So if you need the accountability, I'm
just sayinglike I don't get anything else on.
(08:18):
I pay for their subscription,but I do love it
and I do love their programsbecause programs keep you accountable.
And Peloton is one of the appsthat I recommend to people as well.
And I say make sure you're doingtotal body or lower body.
Yeah, absand arms is not going to get you.
The benefits that you needis not bang for your buck.
You need big muscle group.
(08:39):
So lower bodyor full strength 3 to 4 times a week.
The peloton apps are greatbecause they keep you accountable to make
do it with you and it and it feels it'shard.
It's hard doing it at home.
But yeah, number one, as I say,you inspired me in my workshop last night.
Number one, get your strength training.
And especially if you're a woman,
especiallyif you're a woman over 40 as well.
(09:00):
Yeah, get off that bike.
And also the. Bike.If you love the bike, that's great.
But I'm telling you, weightswill change your body.
And one of the
craziest things I saw about the pelotonblew up during the pandemic.
People are sat at their deskfor 12 hours a day
and then they're going to goand sit on a bike. Yeah.
And it's like you're at your desklike this 12 hours.
(09:22):
And then you sit on a bikelike this for 12 hours
and a lot of people,if you love it, do it.
But yeah. Prioritizeyour strength training fast.
I love that.
I absolutely love that. I believe in it.
And let me tell you, I was so sorewhen I do go back for my day, too.
And it was like, I want to do this.I'm not going to do this.
But you know what?
The classes themselves are like 30 minutesto go, but it's very doable.
(09:46):
Yeah, they really have set it upwhere like you are building upon each week
and at the end of six weeks,I'm telling you,
you're going to feel really three weeksand you're going to feel like a new person
by the end of six, you're going to feellike a power man or woman.
I honestly think two weeksyou start to see results.
Yeah, I really dothink it can be as quick as that. So.
(10:07):
So yeah. Yeah.
I don't get frustrated.
That was really what I was getting out.
Like day one.
I woke up and the next day I was like,I'm sore, I can't.
And it was like lifting like verylightweight, but just, just stick with it.
It little changes make a big difference.
Okay, So strength training.
Recommitting. Yeah. To you, committing to.
(10:28):
I am trying to add more grains to my diet.
Now, this sounds crazy.
I'm a nutritionist, but again, what arethose basic things that work really well?
Is eating more greens.
There is not a well,let's say the carnival diet,
but most of you know we have so many diettypes on Instagram these days.
(10:48):
What are reallythe main things that we need to be doing?
Eating more vegetables,
cutting out the process crapand eating more vegetables.
So and a really simple way of doingthat is eating more leafy greens.
So throwing spinach in your smoothie,I have what I call a big ugly
salad for lunch.
So it's definitely not instagrammable,but it's veggies and leafy greens.
And I love things like a regularbecause they're great for your liver,
(11:10):
broccoli sprouts because they're wonderfulfor estrogen, detoxification,
beets, cucumbers, avocados. I try.
I use my big ugly salad
at lunchtime as a vehiclefor as many different plants as possible.
And then in dinner, you know,even if you're having something like pasta
sauce and ground turkey, add some leafygreens into your pasta sauce. But
(11:34):
2 to 3
servings a day, they're wonderfulfor detoxification, for gut health
or skin health, for minerals,the vitamins, all of those things.
So adding more leafy
greens, again, it's not groundbreaking,but it's the basics that work well.
Do you are there any like
what do you think about theselike greens powders on the market, like,
(11:55):
yeah, yeah, okay.
Said we don't even need to waste our time.
Get it. Get them fresh when you can.
But trying to get the green then.
Use the greens powdersas an insurance policy.
I don't love thembecause they don't have the fiber in them
and we all need more fiber.
So use it as an insurance policy.
(12:16):
Use it if you're traveling,use it a few things, but we shouldn't use
it instead of add it to your vegetablesand I'm all for it.
Right. Gotcha. Okay.
All right.
Committing to strength, addingthat greens.
Y'all have heard these before,but you need.
To hear them before.
I know this next one on your list.
I hate this one.
I know.
(12:36):
I don't want to hear it. Sorry, I.
I know. And it's probably my.
So now I've.
I've been alcoholfree for over a year now.
We can have that conversationanother time.
It's challenging.
I was saying toevery conversation is my best friend.
Just say about,
I've been alcohol free for so many daysand there's been one day in the last
(12:57):
15 months where I haven't had caffeine.
And that was the dayI was having a surgery.
So I get it. I'm there.I'm there with you.
I'm not saying to completelycut out caffeine,
but to minimize caffeinecan be really beneficial.
And I had a real wakeupcall with that same brand.
And I'd had coffee that morning.
We'd been out and had coffee andI've had an espresso and I got an email
(13:19):
and I was out at lunch and I got an emailand I literally had a panic attack
about this email.And it was nothing with nothing.
I was sweating.
I was she was like,and I've been since we were 12.
She was like,You need to cut down on the caffeine.
And sometimes you just need someone elseto tell you that.
(13:39):
So I did.
So I don't drink espresso anymore.
I have half caffeinated coffee at home.
I need something else. In the morning,I'll have a matcha.
So I'm still having caffeineand still having coffee.
I haven't gone cold turkey,
but the difference it has madeand my anxiety is huge, you know, not to
mention skin, adrenals and dehydrationand liver and all of those things.
(14:02):
But, you know, I struggle with anxiety,as a lot of us do.
That was the one thingthat I needed to do.
So let's say limiting caffeineor finding lower caffeine alternatives.
I love that ideaand I love that you just said, you know,
you can also step it down, try a half caffinstead of doing
the full caff in the morning,maybe try a matcha.
(14:24):
That's great.
You know, ways to actually I could.
And I love my morning coffeeand we talked about this.
I love my morning coffee. It's a ritual.
I absolutely love it.
So now I just have self-careand I don't miss it at all.
Right.
So it can be if I can do it.
And I was having three strong coffees day.
Anyone can do it.
(14:45):
Okay.
Well, you know, sometimes with youI'm like, yeah, but okay, that's one.
That's one that I'm like a maybe that one.
I'm like, okay, maybe,maybe not with that one for me personally.
But try a try a half. Caf.
Listen, certainly, like, I don't know,it's like the sleeplessness and like,
the anxiety is like,all time highs these days.
Yeah.
So, yeah, you know,we don't want to hear it, but it's like.
(15:08):
It was the causes
shutting downcaffeine and giving up True Crime podcast.
yeah.
Is that one That's one of yourofficial things But giving up, you.
Know what am I things I don't.
Understand how anybody listens to them.
I listen to them now and my husband,I do long trips and I'm like,
and he listened to Night in Bedand I'm like, Babe, I'm like.
Hard for you for bed. Yeah.
(15:29):
The house that I I'll,I love True Crime podcast,
but I'm like,why am I so anxious all the time?
Yeah, sometimes we want to go unsolved.
So like, you know, sometimes most of themI find like, I like when there's, like he
and we found her or we found her killer.
Yeah.
I don't know.
(15:50):
All the results.
And medical malpracticewill make that in favor of true crime.
I'll get you to listen to that.
no, no, no, Listen to that.
I thought your fourth tip,though, is actually really good
and has personally really helped me,which is.
Before.
(16:11):
Remind me which number before was.
About your meal planning.
Again, the thing that we don't want to do
but we really should doand I think for a lot of us
I kissed were great at breakfast,dinner were great at dinner.
Lunch is the meal for methat just gets forgotten about.
(16:33):
And then at 2 p.m.
I'm starvingand I'm just literally in my head
in the fridgeeating everything that I can.
I'm just never feeling like I'm satiated.
So I found this thing is obviouslygenerating a super busy month for me,
so I'm prepping my breakfast in advanceand making sure
I've got things in the fridge for lunch.
So things like clean deli meat,canned fish in the
(16:53):
in the pantryand just really easy grab and go things.
And then just thinking a little bitin advance about dinner.
But again, it's these thingsthat we really don't want to do
that are going to make the differencebetween
getting to the end of a really busy day,being exhausted and having
a really healthy food in the fridgeto getting to the end of the busy day,
being exhaustedand ordering a pizza. DoorDash,
(17:16):
I feel like.
So I don't like to cook.
I cook a lot now because my husband worksa later schedule, so for me
personally, I have the same thingfor breakfast and lunch every day.
I'm sure as a nutritionist you're like,That's not ideal,
but we definitely switch it upwith dinner.
Yeah, overnight oats for meevery single day without having to buy it.
Like keeps everything going.
(17:37):
I know that it's healthy.
I know my cholesterol and I've got highcholesterol and my family is like,
amazing.
And you give me a great tip.
So I was doing overnight oatswith oat milk
or sometimes they will use soy milk,which I know isn't ideal, but
I added into that pure organic cinnamon
(17:59):
which you get at Whole Foodsfor like three bucks.
You know, it's just her cinnamon.
But you taught me that
because the cinnamon helps lowersome of that carbohydrate blood sugar.
So I still like to have some proteinwith your oatmeal.
sorry.
And I can't believe this.
Again, Why do I listen to Jen?
Because I so I bought
(18:20):
like any new now I do one.
So I.
So I know that you lovethis is just from a clip.
Yeah. I keep it real here.
I'm like, partly.
I've got some bonesto pick with this one. It's.
It has the vanilla.
No, no, no. It's not that it's expensive.
I feel like in my overnight oats,which I just mix and I put this in like,
(18:41):
I don't think it mixes that well,so I find that I'm using this,
but I'm using like a quarter of a scoop.
Like a full scoop,which is just like a big chunk in there.
So but in a blender.
So you get your whatever milk that you'reusing into the milk for that entree, but.
You forget who you're talking to.
(19:01):
I'm not going to you. Could.
I did pick this one.
This is actually one of the new beautyboxes.
This collagen from. Collagen here.
Have. Like the men's box, I guess. I know.
I love the box. Yeah.
And that's the other thingI'm going to say.
And I'm going to go straightto hell for saying this.
I know this this packaging.
Good for the environment.
I hate it.
I hate having to stick my hand in.
(19:22):
I get dust everywhere.
I know it's great for the environment.
Those are grass fed beef products.
Like I, I get it.
You get for me, I was like,I bought this in the unflavored.
And one morning, like every morning I'mjust like, Open one up, shake it right in.
It dissolves beautifully.This is the mango one.
I'm I'm not a huge fan of mango,but it's not terrible.
(19:44):
So you'll find in a lot of sidebarthe marine collagen.
Yeah.
Are mango flavored
because marine collagen coming from fish
it's kind of slightly fish taste about itso it seems to be yes.
So it seems that a lot of the marinecolleges
(20:05):
use mango as a flavorbecause I think get this high
shoot.
Can I tell you something?
So I bought and these are expensive.
I bought the unflavored one, butI'm still working my way through this bag,
so I haven't tried it yet,but I might come back and be like,
my God, nowthis makes everything taste like fish.
I hope it doesn't.
Know I'm going to I'm going to give youa little tip.
(20:27):
Collagen and proteinare two different things.
Yeah.
So if you're just puttinglike I love collagen,
let you just write a huge articleabout collagen or a big magazine.
Love collagen,but it's not a complete protein on it.
So stick with us.
So that is the complete protein.
In an ideal world,you do that and this and that.
(20:49):
double up.
Because there's some different things.
I've got my mission for Mondaybecause I do this anyway.
I put them all out.
I do them all for the weekand then Monday through Friday it's good.
Yeah.And then you don't have to think about it.
I don't know.
But I'm a morning person, so my morning,like my most productive time.
Yeah, I do the same with my smoothies.
I get all of my smoothies,like all of the powders ready.
(21:11):
And then every nightthrow it all into a nutribullet cup.
So it's really rock collagen,flaxseed greens, avocado on milk.
It's ready to go the next morning.
And I do it for meand my husband is all I got.
I want to come movehim with you. Come with me.
Okay.
So I thought that this last onewas really nice and sweet.
Yeah.
(21:32):
Community.
So easy and easy being in here.
Yeah. Why do you feel like. Why?
Why do you feel like it's importantto remind people, though, of this?
Because we now live in a society
where it is so easy to be insular
and we think that we are connected viathe Internet by social media.
(21:55):
And what absolutely not.
And we forget that feeling of being around
people and sharing experiencesand having a belly laugh.
And we know from COVIDthere is so much clinical evidence
of how bad loneliness is your health.
Yeah.
We can all we we are connected,
(22:15):
you know, logically,but we're not connected on a social level.
And, and I mean, I don't get that,
but I, I'mnaturally I'm an extroverted introvert,
so put me in front of a room of 5000people, put a TV camera on me.
I'm absolutely fine.
Put me in a situation whereI'm at a fitness class or dinner party.
(22:35):
So I, I think.
Really. It I know.
Yeah I, I'm all I, I get so,
so nervous I will cancel things I would
I get myself worked upso I'd rather not go now
when I go I love it and I thinkwhy shouldn't I do this all the time?
Yeah.
But I think the other thing aboutbeing in a group is that accountability.
(22:58):
And I know for sureif I'm in a group fitness class,
I will push myself ten times harderthan if I was doing it on my own. I'm
good point.
You know, on that
idea of community, too, I read somewherethat there is a certain part of your brain
that can only be stimulatedby doing new things.
I signed up for ballroom dancing.
It is to me like getting to class.
(23:21):
I love it when I'm there. Getting to classalways get nervous.
I'm like, I don't remember the stepsand I don't do this. And
what keeps me going is, one,
it's such a great community that I'm in
and I always leave feeling great.
I always can psych myself up like,
I haven't been practicing,I haven't done no go out, find a group.
And I would also add to this challenge youto do something new because like I said,
(23:44):
there's studies that show
that there are parts of your brainthat can only be activated
when you are doing something unfamiliar,something new, and pushing yourself. So
can I blow your mind?
I don't know whether you know this.
Before I got into fitness and nutrition,I was a professional ballroom
dancer. No.
Yes. Yes.
(24:06):
No, I did. I did it all.
I started when I was about four.
And I went there until I was about 16.
And then I stopped to do my schoolingand I went back again.
And I startedI actually got into the fitness industry
because as a jobbing dancer,you don't make a lot of money.
And that'show I got into fitness industry.
So one of my non work non nutrition
(24:27):
claim to fame is that I actually taughtZac Efron how to do the foxtrot.
Yeah. my.
my mind. Is a whole other focus.
This is my mind is blown.
Well, I'm never going to show youmy foxtrot or I know the thing.
There's so many of them and they're. Like,they're many and we want to.
Teach them all at once.
I'm like, Can't we just focus on one?
I like the tango.
(24:49):
I mean, I love the tango.
Yeah.
I try salsa like it.
I just there's so many.
There's so many.
There's so many to shoot. I'mgetting nervous.
I actually did yesterday in class becauseit was like I'm recovering from COVID,
but next week I will be there.
my God.
Ready to rock? Yes.And we'll have to see it.
(25:09):
We'll have to see iton the on the podcast.
It will add
a special shout out to my ArthurMurray dance team because they're amazing.
Okay.
And you're learning something newand you're being in community
and it's exercise as well.
yeah, it is. It's great. It's no joke.
It is.
And like I said, even just,you know, getting out of the house,
(25:30):
it's given me somethingand it's just something that's my own.
I want to thank you so much.
You are always so amazing and like,just such a breath of fresh air.
I love that I just learned this about you.
I You're going to need to do some videoexchange here.
So you know, listen, we know this.
It is New Year, new you.
And, you know, you've gotso many amazing programs right now.
(25:53):
I know. Tell us a little bitabout what's going on with you.
What programs, if people are interestedin reaching out to you.
Yeah, So I as I say, I love a Januaryand anyone who is down on,
you know, yes,we get bogged down with these resolutions,
but there is a space to love yourselfas you are and to want to be better.
And I think wanting to improve ourselves,to grow, that's part of self-love.
(26:16):
So the two main ways to work with meat the moment,
I have a weight loss metabolic reset,the plan that's called lean and clean,
and that has your mealtimesand your workouts.
And we also have community
and as a podcast and that has justbeen going through the loss.
We've been running that for eight yearsand had some incredible results.
So that's one way of working with meand then if you want a really, really
(26:37):
deep dive, if you want lab work looked at,if you want personalized nutrition plans
and you can work with me1 to 1, and the best place to find me
as you say is Jennifer Hanwaydot com or @jenniferhanway on Instagram.
Yes and don't forget to sign upfor that newsletter that is
I mean you're you're postinga couple times a week right?
I get a newsletter I feel like.
(26:58):
You get we do a recipeand we do a Friday five. Yes.
And I love it.I mean, this is what I'm like.
I call you and I'm like,wait, we've got to do a story.
And this is just so good.
I want to thank you so much.
I mean, here's to a fabulous 2024.
I loved kicking off 2023 with you.
You know, you'll be hearingand of course, you at home,
if you've got questions
that you want me to bring Jennifer onbecause I know how much you love her,
(27:19):
just let me know.
You can email meat hello@artbeautypodcast.com
You can find us on Facebook, Instagramand YouTube at Art Beauty podcast.
And as always,we will see you next Tuesday, hopefully
feeling a little bit better.
Remember, commit to the things you can.
What's tried and true works by.
(27:42):
All right.
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