Nock, Nock Who’s There Podcast: Sleep Tips with Say Yes to The Rest

Welcome to Knock knock. Who’s that fitness podcast, the official voice of the knock Academy, an online fitness experience. Each week, we will talk about current and popular fitness topics and keep it real by featuring our Academy members sharing the successes and struggles of their fitness journeys. We will also welcome fitness industry experts talking about a wide range of health and wellness topics. Thanks for joining us. Knock knock. Who’s there? It’s Missy. Hey, missy, welcome to the show. Thank you so much for joining me today. It’s a pleasure to have you. How are you? I’m good. Thank you. Thank you so much for having me on today. I’m really excited to chat. Awesome, well, so my and, look, we have got the an incredible series going on. So if you’re tuning in today, and you’re like, Yeah, I want to learn all about sleep, here’s what I’m going to say to do, listen, or you can go back and listen to the previous two and then listen to this one. But it’s gonna work in any order. But we have a sleep series over the previous month, where you can tune into just go back a few episodes. And there’s gonna be just this amazing catalogue of information about sleep and how it appeals. You know, it’s so important. And this is going to appeal to the busy parents listening, the people we talk to in our fitness messaging, because we’ve all had any busy parents is had a sleepless night and knows how it affects us. And we’re going to really dig into why this is important, and how you know how we can, how we can really start to improve the sleep of ourselves and our kids, and really any situation you’re in with regards to sleep. And I’m also going to tell everyone a little bit about why you’re here to talk about it today, which is which is awesome. So you get to hear about yourself for a little bit. Before we dive in now, Missy is a certified pediatric sleep consultant. So and also the founder of Say Yes to the rest, which I’m a big fan of the names and as clearly as podcast called knock knock who’s there. So I love that. And I think it is just makes a real unique to what you do. You’re also not only helping out busy exhausted parents, much like we do and trying to, you know, support them from all these different angles. But you’re also the mom of two young children so you know exactly what it’s like, you know, you struggled with sleep like a lot of us have, you’re also an entrepreneur, you’re running a business, you’re, you know, your parenting, do all these things that that come into play. And I love that we’re going to be able to dive also into the fitness today and knowing that you also have a background in musical theater. So you know what it’s like to be athletic to be in a you know, quite a high stress environment. So we’re going to really delve into that a little bit today. And you know, talk about how you support families, and I’m excited to dive into it. That was fine. Like, let’s see, who’s this awesome. person you’re talking about? Yeah. So let’s kick off by just Missy sharing with the listeners today a little bit about, say yes to the rest and everything that you do and how that kind of came about. You know, we’d love to hear a bit more about it. And then we’re gonna dive into some awesome content from there. Sounds great. Yeah. So you don’t my company, I started this journey. Like you mentioned, I do have two young kids. So I have a three year old now and a five year old. But back when my daughter was nine months old, prior to that she was a colicky baby, crying constantly for four months, was exhausting. And for the first nine months, we co slept, she slept on me. She didn’t. I didn’t know how to do anything else. It was really and truly I you know, yes, I used Google and all those things. But we were I was exhausted and and I really needed a change. And a friend suggested to me a sleep consultant. And I said to her what’s what’s that I had no idea that this existed. And so we hired we did end up hiring a sleep consultant and my husband and I still to this day, say it’s one of the best investments we ever made, and that it changed our lives. Like it changed our marriage, it changed our daughter’s life so that she could get good quality sleep and we got our a little bit of me time back and a little bit of time for us back, which is so important. I think a lot of parents forget about that part of life, that you have to still maintain your relationship and maintain yourselves at the same time. So we worked with a sleep consultant, got my daughter sleeping, and then I remember mentioning to my husband a couple of times we’re like, should I should look into this, how did this woman become this the sleep consultant, you know, we’re all you know, life goes on and I had my son and same thing we used a lot of the techniques and and I said him again, I said I really need to look into this and find out about how to how to become this. And that’s how it really started and I started to investigate. And I I looked through the groups that were giving certifications and who you could work with and their and their quality right to make sure that I was getting certified under something that was you know, really reputable and reliable and that’s how I came across sleepsack ends with Dana Oberman. And she’s been doing this for almost 20 years, she’s the co founder of the sleep sense program. On show I decided to enroll in that program become certified. And it’s an amazing program every day, we’re still constantly learning, still doing webinars constantly learning about the science of sleep, we have mentors, coaches, everything, it’s it’s very similar to fitness and things like that you have someone to help you along in your journey. And so I created this business and and my, my goal, and what I do is I help exhausted families get their little ones, and they’re toddlers, and they’re older children, sleeping soundly and sleeping well through the night, so that parents can start to feel like themselves again, and they can start to have a little bit of me time back. And that’s not a selfish thing. A lot of people will say, Oh, my goodness, this thing, this is so selfish, you know that I would be asking to have me time for myself. And it’s just not it’s an okay thing, we’re not our best versions of ourselves, if we’re not getting the rest that we need. So that’s how it how it came along. So moving my myself around here a second the sunlight here. But yeah, so that’s how it came along. So I work privately with with families for two to three weeks at a time, sometimes it goes a little longer, because we don’t stop until family sleep goals are met, we really want to make sure that we’re at the point where the family is happy and that the child is getting the rest that they need. So and it’s and I in the biggest part about what I do is, is the consistency, I’m able to provide the accountability, again, much like a fitness coach, same thing, you’re hiring a coach and most it’s sometimes I do say that I’m a pediatric sleep coach, I’ll say instead of consultant because that seems to resonate sometimes with with parents more, because that’s what I’m there to do. I’m there to make sure that you’re accountable, that you’re consistent that you have support that you know, you can do this, to make sure I can make changes to the child’s schedule, if necessary, and with what tactics we need to use. So it’s a lot of hands on time, my clients have a ton of access to me via messaging and phone calls and things. So it’s not a really it’s not a one and done situation. I definitely there for a period of time until we meet those meet those goals with with the child. So. So that’s kind of it in a nutshell. Yeah. Well, that was great. And it really kind of paints a picture of what you do in creating that support. Because I think we all in health, fitness, wellbeing, whatever he knows, spans across so many things is there’s a lot of conflicting information. There’s also lots of opinion that, you know, there’s this, in fact, rooted in a lot of stuff, right sleep habits, fitness, nutrition. I spoke about this a couple of episodes ago, when we chatted nutrition on the show, is there’s some facts that support everything, but then it’s a lot of opinion as to how these things are done. And fitness is very similar. So sometimes we just need to ask for that support in someone we trust and get there kind of approach a lot of the time we’re taking us down the same path, the same route, just a slightly different, you know, a slightly different journey. Right. So I think that’s so important for everyone to understand. And anyone that’s had those sleepless nights as a parent or otherwise, you know, because there’s plenty of people listen to the show that aren’t parents, but is we? I think, yeah, it’s just, it’s so important that we sleep well. And like I said, anyone that’s been interrupted their sleep, but even if they’ve had neighbors keeping them up, or they’ve had just a poor night’s sleep, because I don’t feel well, like, you know, how it makes you feel the next day impacts everything in life. Right. So yeah, it’s, it’s huge. It’s, yeah, it’s so we heard a lot in the series about the amount of sleep we need, and we heard about, you know, so many so many different things that surround that what I would love to kind of dive into a little bit is why, you know, and I think this is probably to do with like social pressure and you know, the stigmas around sleep and all the things that come with it is why are we not helping asking for help more like what do you hear? And I’m sure this is something you ask your clients when they come on board with you is why have they not have asked for help already? What’s holding them back? Because this is a super interesting thing not just from sleep, but just psychology in general. So what are you what are you kind of picking up from the people that you work with? Absolutely. I think you hit kind of hit the nail on the head too with one phrase you use about social pressure. I think that is probably the number one issue is that yeah all over especially with social media there’s so many different opinions and and this constant of making parents feel bad about the choices they are going to make and that can be with anything not just with sleep, but specifically for me when it comes to sleep is that you know that they’re they’re being told one thing Oh, it’s going to you know whether whether they’re doing attachment parenting or they’re not. If they’re you know, helicopter parenting or not, whatever I’ve heard is that your style is, that’s what you do. And that’s if that’s what works for your family. Wonderful. And if sleep training or working with a sleep consultant is not for you, wonderful. That’s, that’s why we all need to, I think make decisions for our family for what’s best for our children, what our values are, and stick with that and stop listening to the 8 million people on social media that are telling us to reconsider our values or reconsider this, trust your gut. If you know especially like for me when I was at that point at when my child was nine months, I knew my gut instinct said to me, I cannot do this anymore. I cannot lay in the bed with my child on top of me for every nap every day, my back hurt, my body hurt, my brain hurt. And I knew I was ready for a change. And so but if you know that and you know, you’re ready for a change, then it’s, then it’s okay, it’s okay to reach out for that support. You don’t have to listen to all those other little voices, even if that voice is your mother in law, or it’s something else, you don’t have to make choose, you’re already doing a great job as a parent, now, trust that instinct and go with it. And if that’s leading you in another way, do that, you know, that’s okay. So very often, that’s what it is that they’ve been torn in different directions and are afraid to actually ask for help or feel that or somebody’s made them feel that that’s a selfish thing. I love the quote, sleep is not a luxury or a punishment, it’s a necessity. And that is so key. Because it is a necessity, it is not, it’s not something it’s not a luxury as a mom or a dad to say I want sleep, it we need sleep, we have to we have to have it to survive. It’s just like eating and drinking and breathing. You need to your body needs it to repair and to reconstruct. So I hear that quite a bit. Another thing that happens quite often too, is that parents and I did this too. I’m sure you’ve done this do we Google it? All right, we Google is that is every parent’s really entirely worst nightmare, because it gives you a million different articles. With some that came from yesterday, some that came from 30 years ago, and it’s all over the place, and how do you know what to trust? How do you know, you know, so you’re, you’re picking and then your brain, you’re exhausted, and then everything just gets becomes like mashed up in your head. And then you really don’t know what to do. So a lot of parents that come to me say, I know I need to make changes, but I don’t know how and I’ve tried this book, this Google article, this tribe, you know, bought that program and done this. But if they’re not consistent with it, or it’s not the right fit for them, then it ends up not working and then it fails. And then that’s how they end up kind of with me and I wish they’d come to me sooner because I’d like to just help them right from the beginning so that they don’t have to go through all of this, this torment of Google but I did it do I google loss back then we all do it I guess now. Oh, yes. Yeah, we do it we do it about health and fitness and nutrition to what’s the best diet for this right let’s Yes, same as advice people stopped doing that. Yet a professional you mentioned something that’s so important, and this is important to our sleep. But when we think about everything else we do health and well being so we’re going to talk fitness we’re gonna talk nutrition, we’re going to talk sleep is two things you mentioned one was consistency. And the next one was patience. This is a man listen, this could be a this could be a I don’t know a self help podcast right now where we talked about life life lessons. There’s a life lesson that when you choose something like you said Be Smart make a great choice. We did this when we were you know, parents of a newborn is there’s millions of things so I said right, what would I tell my clients if they said to me, I’m not sure what fitness thing I need to do, right? You need to choose something decide what it is you know, decide that framework of what works for you. So if you like like for us we were like we want our kid out in our own room. I want to sleep I want my bedroom. So who does this type of thing right and actually read the sleep sense and you know we use a lot of the things from that when and it worked for us right we’re like how do we create this like how do we detach a little bit and create this space where own bed and yeah, we wanted that like six months old and you know when we kind of we decided that was it so I was like right this is the book I’m gonna read this book. I’m not gonna know everything else. And I sent it to my clients I’m like just listen if you like what I do we like what we do at the NOC Academy come and join us listen to what we have to say we’ll do our best to supply you with everything or choose something else that works yeah, but do it and do it consistently do and don’t Yeah, yeah, it’s not gonna everything’s gonna happen right there’s always that like it’s like that mountain range right like you go up and then it doesn’t work and then you stop and you know I always my dad was used to joke joke with me that that’s why the last minute you Well, I grew up in England but he always joke that that’s why the country is not run well, because that’s what they do with politics. Same thing, right. Do with this thing and and we’re not like that. It’s just something else. Yeah, and it doesn’t work. Yeah. It’s so important. So, and yeah, like you said, it crosses over everything. So it’s massively impactful. Now, hearing that is important, because I think people will be listening saying, Yeah, that’s the same as me. And you know, maybe they’re much further down the line, and they didn’t take that action, you know, early on. And then, you know, they’re down that line, they’re looking for an option, but now they feel the worst, because they’ve got a five year old that doesn’t sleep, or a six year old or whatever, that doesn’t sleep. So it’s nice to hear that other people struggle, but we can still ask for that support and help. And and be brave Yes, to somebody you trust, you know, build that trust, but but work on building that early. So you understand that. So impactful. So anyone listening? That’s definitely some great advice. What I would love to hear now is why is it? And I know this is going to cross over, but we’re going to dig into it anyway, to start with, why is that healthy sleep so important for children? Is it the same for adults? And how is it impacting our next day and our next week, and you know, our life as parents? Absolutely. So it’s a little bit different as far as like if we, if we look at the science part of it for when I when I talk to people about their children, and why it’s so important. And this goes from babies and into teenage years and into those high school years, why it’s so important. Some of these things are the same for us in adults as well. But as far as their growth and development, it’s so imperative that they’re getting those proper hours of sleep at night. So when they go to sleep, as your body goes through those different cycles, your body repairs, and it re it resets. So your cells repair, things like that. And that and that also gives in a baby’s you know, when they’re babies or even when they’re toddlers, that’s giving their bodies a chance to continue to grow. Milestones are happening, things like that, which is why sometimes milestones affect sleep too. Because if they’re working on language or something like that, and that’s going on in their head, that’s why they can sometimes have a couple of wake ups in the night and all of a sudden, you hear them cheer chattering, and they’re in their bed, and they’re just talking to themselves because they’re working on a development. But if they are not getting that sleep that they need that’s constant, then that development, I’m not going to say that it’s stunted, because that’s I’m not a, you know, I’m not a doctor, I’m not going to stay. But in turn, it does, your body needs to repair, it needs to reset. And then when you get into the age groups of you know, preschool and school aged children, and they’re not getting that adequate 10 to 12 hours a night of sleep, it’s going to affect their daily life, it’s going to affect their behaviors, their moods, how their what their productiveness is in school, if they’re exhausted, they can’t listen as well, their attention is not there, their mood is not in the right set. And then if they’re also then doing activities after school, then you’re just piling it on, and they’re not getting their body’s not getting that time to come home and repair at the end of the night and get that restful sleep, especially if they’re getting up numerous times in the night. They’re coming into mom and dad’s bed, anything like that. That’s that’s disrupting their, their sleep everyone. This is a, you know, I’ll throw this one out there right now this is a common misconception about what I do to people think that when I say I’m going to help your child sleep soundly through the night, it doesn’t mean that I mean that they’re going to sleep through the night and never wake up. That’s actually not even true about adults. We all wake up throughout the night, we all do we go through cycles of sleep, there are different cycles of sleep, but as adults, and is and is once children are taught how to do how to fall asleep on their own, we wake up and we don’t even realize how many times we actually wake up and shift in our in our sleep or shift pillows and such. So we all wake up throughout the night. But it’s all about being able to bridge those cycles and know how to have that self soothing strategy where you just bridge the cycle and off you go. And that’s what we’re helping babies to do so that they have consolidated sleep. And toddlers have consolidated sleep through the night. So that’s a big reason. In general, I digressed a bit. But that’s a big reason why kids though, need that sleep so they can function at school, they can have that growth and development their bodies can prepare now for parents. And it’s I was actually I was looking at a couple of statistics before I talked to you today about how many like car accidents happen from people that are exhausted. And this is not just parents this is actual, like human beings that are just driving it is 100,000 car accidents a year are attributed to drowsy or being not fully functioning awake drivers. And that’s not just people like that, oh my goodness, I’ve driven 15 hours I’m tired. This is people that are not getting seven to nine hours of sleep a night. And that’s and that’s crazy to me because apparently 35 is like 35% of adults do not even get close to seven hours a night asleep. So as adults when we’re not getting that full sleep that’s affecting our mood or behavior, it causes depression, anxiety, diabetes, sleep out. apnea, heart attack, stroke, all these things are attributed to not getting adequate sleep. And so yes, in those newborn phases of your parent, yes, the newborn weeks are tiring. And you’re, that’s, that’s time to cuddle, snuggle. Love that little bundle of joy. But once they’re starting to get into the older months, then it’s time to start thinking about okay, as parents, what are your values? What do you want, you’re like you said, you knew that you wanted your baby then to sleep in their own room in their crib, make those choices and decide as a parent that this is what you want to do that it’s okay to take steps to get that healthy sleep for your children and for you. So you can be on top of your game because mom fog and parent fog is a real thing. We you know, we’re in that state of exhaustion, it’s impossible to be attentive and focused. And it’s impossible to be able to play with our kids, and interact with them the way that we actually want to if we’re exhausted, it’s just, it’s impossible just is, yeah. I love that. And it crosses over so well to to us as adults, you said so many things that align. And the reason why I need to hear that is because I think people will be listening saying, oh, yeah, that sounds like kids. I know, well, my kids, but then think about us, as well as adults. So you mentioned that, you know, cell regeneration, and recovery, and then comes into that is growth hormone, and you know, all those things that are released during sleep. And think about that, as I was like, if you’re exercising regularly, you’re putting your body under stress and you’re not sleeping, then you’re not going to get those things. So people just have to think why am I not progressing the way I should be in my fitness? I’m not moving towards my goals really? Well, you know, do I need supplements? Do I need this? Do I need that? Like, how am I sleeping again? Yeah, well, you know, I go to bed at midnight, and I’m up at five. Okay, so before we start plugging the gaps, like you’re trying to plug up a, you know, a leak in a boat, like, it’s not going to work. Like you gotta You can’t put tape over it with a supplement, you need to sleep. Like that’s the number one best best supplement for recovery for muscle growth, poor cell regeneration. So, as a as a you know, as a parent, it’s obviously just as important. And typically, nothing affects our sleep more as an adult. I mean, yes, there’s stress, yes, there’s all these other things. But you know, having young children around, nothing affects it more, right? They want their parents when they don’t feel well, when they feel nervous when they feel uncomfortable. So then we get, we get the end result of that, which is our sleep sucks as well. So that’s a massive part. And also, you touched on things like you know, when your kids are at school, so young kids are going to school in their attention, their mood, you know, their their decision making. And, you know, when it’s younger children particularly, you’ll generally see that in acting up in some way, shape or form, from my experience anyway. And then obviously, in older kids, you’re going to start to see it be a bit more obvious as to why. And in adults, I think we forget that our decisions are governed by that. So just everyone listening, think about that last night, you had a really poor night’s sleep, and you woke up and you felt tired. What were your choices around nutrition the next day? What were your where you likely to get a workout in? And even if you did, was it very effective? Did you feel like you could push yourself hard? You know, what kind of decisions did you make the following day? Right? Were you tired, and then drinking that day, I don’t know that cup of coffee at 4pm. Because you were tired, and then not being able to sleep again. And then you get in this like cycle right of not being able to do it. So it’s not, you know, it can be our sleep generally getting affected, but anyone else’s sleep is affecting us. So again, we’ve got to be consistent with those things. And that’s where discipline comes into it. Because we do have days where it sucks, right? And we’ve got to be disciplined to keep that sleep strap structure. And no, also be aware enough to know what’s affecting us in the day. And, and also give yourself a bit of grace to because your decision making may be not as good, right? You might have to miss that workout. Or you might have to grab food on the run or whatever. But that’s part of part of it. But being aware around it’s so important. Yeah, yeah. And that consistency. I like that you said like sleep structure to that. That’s so important too, especially with kids in that school age range where they’re having activities and stuff is being careful. Now, of course, we want our kids to be active. We want them in, you know, doing activities, but also being careful not to over book our kids so that they’re doing so much that by the time they get home from these activities that they still have homework to do. And then they’re not getting to bed until 1011 o’clock at night. That’s not enough sleep for these kiddos you need to I mean, yes, there are going to be certain nights that you have activities and the bedtime might be a little bit later when they’re getting into that school age. Of course, that’s life. But the more you can have that structure, and help your child to go to bed at the same time every night so that they get up because they get up at the same time. That’s the thing about kids, no matter what time they go to bed at night, they’re most likely going to get up at the same exact time the next morning. So even if they go to bed at 10 o’clock if there are 7am wakeup, they’re gonna get less sleep there in the in that night space where as opposed to if they’re getting into bed at closer to eight o’clock, then they’re gonna get that extra That extra amount of sleep. And that’s just so important. And so that structure and being, like you said, consistent with it as best you can is just super duper important for parents to try to stick by. Yeah, absolutely. And you were mentioning that and talking about those kind of very times, and how, you know, as things start to impact on sleep structure in your house, or you know, within within your family is, there’s a lot I see a lot of talk in the world of, you know, health and wellness around sleeping, are you able to kind of, I don’t know, bangkit? Or make up for it? Or is this something you should be doing with your kids? Or is it you know, it cuz I’m sure some people are thinking, well, this day, you know, we had two really bad days. And now we’ll just get to bed a bit earlier. And we’ll get some extra energy, like, how does that work? From a from a science standpoint? Yeah, I mean, it’s better to get that extra sleep than to not so obviously, like, if you can, and you want your kids to eat, or if you know that they’ve not had a good night’s sleep for two nights. And yes, and oh, I would always then suggest to parents than to err on the side of an earlier bedtime, not to think, Oh, I’m going to try and see if I can let them sleep in the next day. Because again, most kids know there are some kids that can just sleep in the morning. And that’s great if they if they can get that extra hour on the weekend, and that’s working for your family do it. But if there’s a lot of kids that that just doesn’t my kids being a perfect example, my daughter is a clock, she wakes up at the same time every morning, like no does it, it doesn’t she doesn’t need an alarm or anything, she just her body just got to sleep she needs and that’s that. So for kids that are like that, I highly suggest that if you know that they’ve had a you know, really poor sleep or really short amounts of sleep, then definitely err on the side of getting a couple of nights of earlier bedtimes in there, because that’ll definitely, definitely help at least a little bit to get it. But it’s always better to do the more consistent of you know, every night and, and it’s tough, like I get it and my kids are starting to become more involved in, in sports activities. But I still manage like even by myself and my husband’s not here, I still manage to get those kids home, get them, you know, get them to eat, but everything, we just shorten everything, we shorten that bedtime routine a little bit, and I make sure they’re really close to getting into bed at the time that I need them to get into bed. And I’m you know, really trying to make a conscious effort. So the more we can do to structure it, the better. But you know, definitely if they’ve had that lack of sleep, you know, definitely give him give him a couple of extra nights early bedtimes, if you can that’ll that should help a little bit. Yeah, I like that. It’s kind of that approach of Yeah, you could, you know, you could make a little bit of a dent in that. However, getting back on that structure in that routine, and just being consistent again, is so important. And I think about this with with the when you go on the extreme end of that, right is when it starts to fail, typically, and you see this as I’m just think about nutrition, think about the typical, and everyone’s probably as experienced, or a lot of people probably have experience when we have, you know, a big weekend and there’s parties or it’s like a holiday and we eat so much and we weigh over what we need for calories in it affects we feel sluggish, we don’t move. And then, you know, Tuesday comes after the long weekend. And suddenly, it’s like, you know, I’ve got to do four hours of cardio or I’ve got to like, you know, not eating anything that skip the first meal. Like the extra is never going to work out? Well if you take it to the extreme. So just make a few allowances say yeah, you know what, maybe today, I’m gonna Yeah, we’re pushing sighs it’d be a bit smaller our focus on getting the things I missed, maybe like my high quality protein and my hydration, but just be smart about it and just try to get back on the routine, because a few days is not going to end the world, right if you miss a few days of sleep, but when you then start to be so extreme that it messes up the whole cycle. So it’s the same with your fitness the same you don’t need to like, you know, I always say this was fitness, like we’re not trying to make things up, like you’re not trying to make it up later down the line because you didn’t get a rep or you didn’t get an extra five minutes, kind of the worry about it. Go back get to what you were get back into that cycle of enjoying it and making it work for you, you know, and your family if it’s sleep or movement within your house. So Oh, absolutely. And I use a with the families I work with, especially when we wrap up at the end of our time together, I use an 80% 20% rule that I give them. So 80% of the time staying consistent using doing your routine, having your child’s sleep in the same spot that they’re supposed to sleep in, you know, every night getting them to bed on time, getting them up at the same time every morning following that schedule and then 20% of the time doing what you need to do live life, go travel, go camping, do your activities, take kids to mom and Todd do all those things, go visit grandma, all that stuff. But it’s that same thing you know, having you know have those life allowances you got to do that you got to live life but also then coming back to that routine, I find that my clients really can resonate with that 80% 20% It doesn’t sound too, too ridiculous to them. It’s a you know, it’s a pretty forgiving one because that 20% That’s a lot of time that you can still go and do those things that you want to do as a family because you know that you can get them back on track. It just takes a little time to work it back just like with it. exercising things and fitness, it’s the same thing. Transcribed by https://otter.ai