How is it just getting moving around can be that beneficial to your overall health?

Getting even over 6,000 steps a day on average is shown to reduce your risks of like so many

common diseases like heart disease and whatnot by like 50%. So even just getting your step count up

is so important. What's the last, the latest I can start walking to get ready for Bonnaroo?

Versus how to back it up and do it the right way. But as far as the macros go,

the hell is a macro? What are we talking about here?

You can change a lot about your health in five and a half months.

Welcome back to the What Podcast. We are in the beginning days of February.

It's cold, it's cold, cold, cold. God, it's cold. But we are what, five months?

Yeah, right about right about at it. And that was the longest January ever. And it is,

boy, you're right, Arctic blast hitting down here in the south two weekends in a row. So, boy,

dream, as they say on social media, when they post the picture just for attention, dreaming of

summer nights and then a, you know, a picture of them on the beach or something. I'm dreaming of

June in the mid south, that's for sure. And it may be hard to think about. But now is the

time to start thinking about moving. As cold as it is outside, you need to start getting those steps

in and getting ready for the farm. And our guest today, we're going to go in depth about what you

might be doing. Yeah, into fitness and how to how to get yourself in the best shape you could be

in your life just because you want to, or just the more specific things that could be mostly helpful

and utilize your time on the farm or any festival for that matter that might mean that you have to

do a lot of walking and a lot of exhaustive physical, physical movement. So we'll talk to

Kristen Craig from the Roof Fitness Challenger. Yeah, you found her and Brian, and we talk about

it a little bit and so I won't go too deep into it. But you, and I'm proud of you wanted to start

getting healthy. You know, you've, we've talked about it at length on here and on your own Stone

On Air podcast, you, you quit drinking and an offshoot of that you wanted to get healthy. And

so you started walking, running. And I think one of your goals out there was to do the run

at Bonnaroo. Yeah, yeah, the Bonnaroo run. I mean, yeah, the, the, the drinking thing was a little

different. It was about just not wanting to die. Yeah, right, right. Like long term projection of

where this was headed. But I did say to anybody that was in hell's going on three years ago,

that was in February into March of 23. And I, I got done with that. I went to a facility for that.

I didn't do it on my own. I needed all the medical help I could get. And when I got done with that,

I thought, okay, well now going to get healthy, going to get out there and work. Here we go.

Life change is going. You know, the motivation was all there. The endorphins are all flowing.

And then like a month, it's like, okay, one major life change at a time here, buddy. Yeah.

I can't just dive into the deep end of clean, pure living. So it took me a couple of years.

It took me a couple of years. And I would hear from people like Kristen and other, I know, I know

Barry, you know him too. We, I have so many health nuts. I got so many hikers. I got so many

kayakers. I got so many bikes, bikers, runners, all of them in my life. They talk to me and it's just,

yeah. Okay. You done yet? Right through here, right out the other one, right? Yeah. And so

for some reason last year, I just said to myself, I'm going to do something. I don't know what,

maybe I'll do this Bon Roi run. I guess I better start working on that. And then it led to a year

later. Well, that's my point. And I've done it enough over the years. I think I've, I told you,

I actually did two triathlons back right after I graduated college. So I, I, you wouldn't know to

look at me, but I have done all the running and the biking and the swimming and all of that.

But it's good to have those goals. It's good to have that thing out there. You know, I need to get

ready for the Bon Roi run, or I need to just get ready for Bon Roi because I'm going to walk 10

miles a day. So, you know, you, I think it helps to have those sort of things out there, those

challenges. So it's not just, why do I need to get out of bed today? You know, I'll do it. I'll do

it tomorrow and community and, and that's what Chris, accountability. And we get into all these

things here, here shortly, but yeah, no rust today. He's off to grandma's house or no, he's got a

friend in town. No rush. He's got a bunch of brand new car. He's got a bunch of guests staying with

him from Huntsville. I think Brooklyn people would know from the real rew bus. Several of them. They've

been enjoying Chattanooga. He hasn't texted me this morning, so I'm guessing they might have hit

the town last night. So I saw some social media. I think the, the fun was had. There we go. Good

for them on this. I mean, it is blasted cold down here. So I'll stay inside. Y'all have fun out there.

That's for sure. I'll sit, I'll sit on a, a zoom call with Barry all day long, rather than go out

there and do anything. I know we've got a couple of news notes that we want to talk about, but I

wanted to mention to you, I got a, a voice message from our buddy, Brad Parker. Oh really? On Thursday,

I think. He was in Japan, I think just the other day, but go ahead. Yeah. Well, he just called to

share and I really appreciated it. He had been to dinner, I think in Nashville and the food runner

kind of came up to him and said, I know this is really random, but is your name Brad? And did you,

have you worked with Bonnaroo? And he said, I am Brad and I did work with Bonnaroo. And the guy said,

well, I'm legally blind, but I recognized your voice from your show, your appearances on the

what podcast. Really? Yeah. And he was like, Oh my God. Oh my goodness. He was like, thank you so much

for what you and Corey have done. I really appreciated all the social media stuff that you

did and the changes and everything. So yeah, Brad was sharing that. I think the guy's name was

Preston. And he said, please give a shout out to Preston. Cause that was really cool. Wow.

Man, a lot to him and means a lot to me and I, and you too, I can tell. Yeah. Wow. Preston that is

the connectivity that comes out of nowhere with this festival and this ethos. He never ceases

to amaze me. That is really neat. Very cool stuff. Thanks you Preston. And thank you, Brad Parker for

you didn't tell me about it, but thanks for telling Barry. Yeah. Well, I was saving it for today.

So that's really cool. I'm just giving Brad a hard time. Yeah. I know it's sport for you. Yeah.

All right. So yeah, I don't know. Just briefly, I don't know if we want to get too deep into it,

but I don't know if you've been seeing the headlines with all the, the kid rock festival,

all the artists that are bailing on it, which seems weird to me. Why, why sign up and then bail?

Yeah, it seems weird that that would have been something that the, that somebody would have

wanted to be in on the first, in the first place. And then what they expected that they would hear

about it afterwards and then why they would pull out later. Yeah. I didn't even click on it. I,

I've had to manage my internet usage based on the headlines of everything. And we can kind of keep

it that way. But yeah, a couple of dropped out of that one, the Al Dean and, and, and kid rock

as a headliner kind of thing. They did the last year too. So this isn't the first one.

One of the things that I've always loved and I I've noticed from the very first Bonnaroo is

you don't do a lot of politics. You don't talk a lot of politics and you don't even talk a lot

of sports. You don't see a lot of like football jerseys on people or hats or anything. It's kind

of, we kind of leave that away. It's in your best interest as an overall entrepreneur or business

man in the business woman in the music industry to not do that. Of course we know plenty that

make their entire living doing that, but yeah, I, I, I don't know what to say about that awful,

looking music festival.

Speaking of what some people think are awful music festivals though, and I do not share this

opinion, but that's been the chatter on a lot of red threads. Of course Reddit can get, you know,

Reddit's going to Reddit, but the four 20 festival in Atlanta has moved locations again. Every year

I say this is probably a four 20 Sweetwater four 20s last year in business and every year I'm wrong

and every year I'm very happy that I'm wrong because I love this festival. It's a, it was

jam and nature all the time. It technically still is. I used to be a big jam band guy. Now I'm a

partial jam band fan and they moved to Shirley Clark, Franklin park, which is a new park,

or at least new designated to that name park of Atlanta. Everybody I know in Atlanta that I asked

about this, which is half dozen barely never even barely heard of the place. So it's a very new,

open public space. And then, so that's interesting enough. Then they released their,

their lineup, which I don't have in front of me, but the headliners and there's only like

10 bands total. Yep. Um, freeze McGee fits the jam thing and thievery corporation,

yep. Which sort of fits the jam this era age. And then a couple of bands,

mostly no one's ever heard of. I'm looking at chromio. I've heard of watch house, heavy,

heavy little stranger, uh, less special. That's a great name. That's one word, less special.

Heavy heavy has been moving through the ranks over the last 10 years, but never made a whole

lot of noise. So it's, it's just a very, what we would consider like a pretty meh mid as they would

say lineup, but here's the kicker. Here's the reason tickets are $40 a day. Wow. $80 for the

weekend. So you get what you pay for. So if it's a nice weather weekend in April, which it,

you never know. It usually is. We usually get pretty nice April's down here in the South. It

can be a little wet, but not always true. Um, if you can get a decent weather weekend and go see,

and you're an unfreeze guy or gal and you want to go to a beautiful park in Atlanta,

I have a feeling I'll be there. I mean, they usually take care of me by the way, but anyway,

I think that's a great, I think that's a great move. When I first saw it, I was like, oh no,

here we go again. And then I saw the prices. I was like, okay, well, we know hours. I remember,

I think I mentioned, um, after going to shaky knees, uh, talked about the parks and the moving

back and forth. I was told it's because the city and the parks, they don't want to, they let the

park, uh, rebuild, regenerate, whatever. And the neighborhood too, you know, they got to shut down

the neighborhood, the streets and all that. So they don't like to do it every single year. So

they move them around. Well, not to stick to politics too much here, but four 20,

Sweetwater four 20 used to be in Centennial park, same place shaking. These was much bigger scale

tray panic, right? Big bands every year. And when the, whatever the law was five some odd years ago

of, of Carrie being allowed firearm carry being allowed in Georgia parks,

they said we're pulling out a Centennial as a, as a, as a political protest of sorts.

And they have changed locations every year since. So, so, um, that's, that's, that's why they have

done that. I, and, and I don't know, um, as the, the other festivals have not done it for those

reasons, but anyway, that's, um, that's something in April I'm looking forward to new Noah Khan

single just hit this week. The, the new record will be April 24th, which I had heard he had new music

coming, but that makes it even a little bit stranger to me that he has that he is a headliner at

Bonnaroo now that I knew the ads, this new album, cause I would have just expected him to do what

we've talked about with Brad Parker and others from the industry that new album, big tour support of

the album, you're going to make more money than playing at a festival. So I didn't quite, uh,

connect those dots, but new, new music from Noah Khan's out there. If you're looking to get

caught up on, on his music before, before June, you'll have that opportunity.

And really outside of, um, that I don't got a thing on Bonnaroo. They've been pretty quiet.

Yeah. I was going to say we, um, I was going to ask, did you happen to see geese on SNL the other

week? No. And I wish I did. Not good. I would love to hear your, yeah, it was awful. Okay. All right.

Well, we will, we taco. I was, I know you're going to put it together. I need you to what

this is a homework assignment because Beth, our, you know, often contributor photographer to the

show and she's not one to usually like she, she kind of can paint a rosy picture on anything.

She's like, geese suck. Yeah. It was like this band sucks. Why are they getting the push? And I

was like, I haven't heard them yet. I don't know. I can't imagine they're that bad. I need to go back

and watch it again. Cause I, you know, I have always said as a, as a professional reviewer,

my job was to ask basically two questions. What are they trying to do? And did they do it well?

Yeah. Not whether you like it, not like anything to do with whether I like it. Yeah. Yeah. Um,

and so it was just kind of a first blush kind of thing. So I haven't really studied it. So I,

I give them the benefit. They were doing something, but man, it was bad.

I'm hearing more and more though. I've now heard from too many people. I trust Barry.

Yeah. And you know, it's one of those that my wife and I were watching and we're like,

and then the next morning I was reading all the headlines and like one of the worst SNL

music guests ever type of thing. So, wow. Cause they have got that. I don't know if it's Peter

Shapiro. I can't give you his bio bio to tell you is even, you know, who is or he's not. He's

kind of behind a lot of the goose's rise comes from that this guy. He's, he's just a big promoter in

the jam band scene. So unless somebody or, or I'm guessing somebody like him has gotten behind this

in the record industry has gotten behind this geese thing. And they're just like, we're pushing

it. You're going to get it. Here's Espinel. Here's Bonnaroo. Here's every festival. And

yeah, I don't know. Somebody sees something there. Yeah. No question about it. That's why I brought

it up. And, and you know, I'm like, you and I both have said a hundred times on here,

not every music is for me. I'm not going to like everything. So, but yeah, that one was,

but bad is bad though, right? Like bad performance is bad performance. That doesn't have anything to

do with whether you are a good band or not. Bad performance happens, but I will watch that today

and we'll all have a homework assignment on that. Yeah. We'll revisit. We will revisit that. And

it's now, like I said, we're, it feels like we're still coming out of last year a little bit,

but I feel like now, as far as this show, we need to really focus on June and 2026. So I'm hoping

to line up some, yeah, be here before you know it. Hoping to line up some gas and that sort of thing.

Kristen today, which you guys are getting ready to hear, I thought was terrific. That was a really

good get. I'm glad you lined that up. Important, timely. And she was great. So yeah. Well, I guess

without, without further ado, maybe we should just go ahead and, and do that. And, and if you,

you want to get yourself ready for the farm, well, we got 40 minutes or so to talk about how,

how you can do that. And, and, and, and one quick piece of commentary that if Barry can run

triathlons or whatever you called it at his younger age, you know, out of, at any time of his life,

when he truly didn't want to, and I can do things that I never thought I could be able to do,

anything's possible in this world. Anything's possible in this world. That's good.

Oh, hey, there's Kristen. How are you?

Hi guys. I'm doing well. Thank you for asking. Looking fit and ready to go. That's right.

It's like, it's June already, except it's not as we were getting ready to go live here.

What is it you're doing today? You said something about, uh, the, the survivor TV show.

If I was I familiar with it, I was like, well, I mean, isn't it 20 years old or something like

that? Yeah. What is it you're doing today? Yeah. So survivor, you know, the classic show survivor

with CBS TV show. If I'm not mistaken. Yeah. Yeah. Jeff probes. Um, so they're actually,

it's season 50 starting in a few weeks. So they're bringing, yeah. Season 50. Yeah. Well,

you know how they do that now, Brian, there's like 10 seasons within a year. I would say at least two,

at least two. But go ahead. So anyways, for survivor 50, they're doing like, um, a country

wide idol hunt. Um, so like each state gets an idol hidden somewhere and you had to solve clues

to find out what the location is. And then everyone who gets to the idol in a certain time frame

gets to be entered to, um, like when a trip to LA and, and go to the survivor finale.

And I solved the clues for the, I live in Florida, but, um, the Georgia one, it's like 90 minutes

from where I live. So after this, I'm going to drive up there and try to find the idol.

All right. Well, this just further proves what I was going to say that when it comes to fitness,

there's no greater trio than this trio right here. So we're, you too can carry it.

That sounds though, like the, are you talking like a geo caching kind of thing where you look for clues

based on an app or something? No. So it's actually like in a, like a park, like a state park type of

deal. Um, from my understanding, cause this is like, they already had a couple of states find their

idols this weekend. So from what I understand, you go to like the state park or wherever it is,

and there are actually like production people that kind of help direct you around. Um, so after you

find the first clue and like figure out which state park it's at, it's pretty easy from there.

So I expect to find it. All right. Well, it doesn't sound easy at all actually, but good luck to you.

So, but what will it be when you get there? You've got to run and find, you've got to,

I mean, is there, what's the physical activity if there is one, when you get there?

I was hoping there was actually like a challenge or something like that, but it seems that you just

walk around to find it. Um, nothing. So any dope could do this. Yeah.

That's pretty cool. What is it called? What is it? Survivor 50 challenge, I think. Okay. Well,

good luck. Thanks. Thank you. I appreciate it. Yeah. Very excited about that. You ought to

let me know how it goes so we can report back next week. I was half joking guys. You wouldn't know

it to look at me, but I actually did two triathlons back in 1987. 1987. Uh huh. I did the river bend

one and then one in Birmingham, if you can believe that Brian. Yep. I can. That was a long time ago.

Yeah. A lot of, a lot of years and a lot of poundage, but yeah, it was a lot of fun.

Did you, um, did you do like a full iron man or? No, the triathlete was the 26 mile, you know,

we did the, what, the 10 K or the one K swim. Uh, what 50 K bike. Is that the way it works?

And then the 10 K run. That's awesome. Yeah. It was great. I was really pleased with myself,

but that was a long time ago. I graduated from college, did two triathlons, got married and

bought a house all within about six months. It's a hell of a year. And then

you never see. Anyway, that's not why you're here. Tell us what, uh, tell us what it is you do

in, uh, the, uh, the connection with Bonnaroo in particular in fitness, cause it's important.

Yeah. Um, so I'll kind of start from the beginning. Um, so I'm a personal trainer. Um, and about four

years ago, um, you know, I was going to Bonnaroo and I was like, it would be like,

it would be a really cool idea to get like a Bonnaroo only group together and like,

you know, get ourselves prepared for Bonnaroo cause it's kind of hard on your body. Um,

and like workout like from January to June and do the same workouts and pump each other up. I'm like,

let's see if I can make this happen somehow. So I literally just made a post on Reddit

and it's like, anyone want to do a Rue fitness challenge? We can work out from now to June and,

and everything. And the people liked it. Um, I think that year, the first year we had like

25 people sign up immediately and, um, and it went really well. And I had like a group chat with all

of us and then we all met up at Bonnaroo and I gave out some gifts to everybody. And then, um,

yeah. And then the next year I was like, well, let's do this again. So posted on Reddit again,

50 people signed up. And then the next year I was like, let's do it again. A hundred people signed

up. Um, so it's like doubled every year up until this year. We'll probably have about the same as

last year, but it's super fun. It's, um, basically like workouts that I make, um, on my app as a

personal trainer. And you can choose from at home workouts to at the gym workouts. And then like

the gym people, like everyone gets the same workouts at home. Everyone gets those same

workouts, but we're all in the same group chat together. Um, and it's really fun. We actually,

we actually have our first, I do roof it happy hour too. So tonight's our first happy hour where

we all get together and play like a Bonnaroo trivia game. And drinking is allowed in these kinds of

things, right? You, you, you, you don't, and, and, and even potentially eating maybe even junk food,

right? Like, cause I see a lot of your content, which we'll get to some of this that, that,

that is not like beating people over the head to starve themselves or to, to get rid of the things

that they love in life, right? Like that's, that's part of the whole, or at least your, your sermon,

shall I put it? Yeah, exactly. Um, so it's the root fitness challenge. It's primarily a fitness

program. Um, you can people, like, if they know how to track their macros and stuff, like I can

give them macros and whatnot to track in the app. Um, but yes, like you said, people can come and

drink at the happy hour, eat whatever they want. Um, I do not judge any of that stuff. And I think

that restricting yourself too hard is it never works out well. Um, so that's-

Well, I want to get, I want to get to macros and the difference of people that, that are into

your field and the differences you'll run into, um, from it's like, it depends on who you ask

situation momentarily. Let's start though with, uh, you, you haven't been fitness, uh, focused

your entire life from what I can tell from your timeline, that this is something that you, uh,

has become a major lifestyle change, not in the last few days or weeks, but not too far past. Maybe,

tell us a little story of how you got to where you realized I got to do something about my,

my physical health. Yeah. So, um, actually I played sports my whole life growing up and everything. So

I was pretty fit. Um, I didn't know anything about, you know, actually working out or like nutrition

or any of that stuff, but it kept me like fit in middle school and high school. Um, and then

went to college, gained a lot of weight, um, pretty quickly. I actually found out I have a,

like a hormone abnormality. So that really contributes to that. Um, but anyways, I, yeah,

one day I just, I got on the scale and I saw a number that I was like shocked at because you

don't really realize when the weight is creeping up on you for, you know, a while. And I, uh,

switch flipped in my head. Um, this was about eight years ago. And so I, I totally changed my

lifestyle. Um, and I lost over 50 pounds and now that's why I'm super passionate about helping

others do that. Cause I did it naturally and non-restrictive. Wow. Yeah. What is it? The

freshman 40 or freshmen whatever? Yeah. I understand. Yeah.

Um, and I'm sorry, Brian, but I want to go back to, uh, the first year when you did the Bonnaroo

challenge, what were like, what was, how is it different than just, Hey guys, uh, go to the gym

and work out. So what is the Bonnaroo part of what it is you were doing with people?

Um, I'm so happy you asked this. So I create the workouts, right? Um, and it's four days of

lifting plus cardio and the Bonnaroo tailored part is it's designed to help you like withstand

Bonnaroo conditions. So like, I make sure to do things where I'm like, okay, this exercise is for

holding totems up for a long period of time. Okay. This, and we have like a step goal, like, okay,

like let's work up our steps up until the farm. And then I also named the workouts, um, Bonnaroo

themed. So like Mondays it's like the what lower body and like Tuesdays now it's, um, like the other

back and biceps. So it's all Bonnaroo themed workouts, which is, and, and you, I mean, Bonnaroo

is not your only stop, right? I mean, I see you at, uh, you, you, you're, you're an EDM type, right?

Yeah. Yeah. I love, I mean, I love it all. Like my first music festival was Lollapalooza, which is,

you know, multi-genres, um, that was in 2016. And that was like my first experience in the music

festival world. And then I just couldn't get enough. EDM is probably my favorite. Um, I live

in Florida, so there are a lot of EDM festivals down here. Um, yeah, but Bonnaroo absolute favorite

I've ever been to for sure. Yeah. Let's do a lineage of your Bonnaroo. When's the first year you went?

So was it, I, it's, I'm a post 2020 person. So I've tried to go every year since 2020.

We've all tried.

Well, however many that is, what, like 3. I don't know.

3.14. Yeah. So I guess that would be 22, 23, 24, and one day of 25.

Yeah. One day of 25.

It is interesting to think about the Bonnaroo fitness because it's a lot of walking and then

it's a lot of standing and it's a lot of heat and it's a lot of hydration, right? So what are the,

what are the elements along those lines that, that you talk to people about?

Yeah. So in the group chat, um, we talk about everything related to that. Like we're all,

and it's welcome to everyone. Like the, the OGs are still in the group. Like those initial, like,

probably 12 people that came to the meetup the first year are still in it. And we're,

we're really good friends now too, but, um, everyone's welcome to contribute, you know,

their like hydration packs and plans and camping. We share like camping menus and stuff like that.

So it's definitely like all preparing for Bonnaroo, whether it's hydration steps or like

high protein foods you can bring to camp. Um, and it's great. Everyone's sharing their own like tips

and tricks to you is nice. Have you put together tips and tricks and kits? I mean, um, you know,

I keep thinking about, uh, Brian, if you remember when we did our do's and don'ts this past year,

one of my favorites from Brad Parker, uh, was, uh, coconut water. You know, he drinks a lot of

coconut water. There's a hydration sort of tip. Um, so is that something you've done where you've

collected things? I mean, everyone has their own, right? And what I'd love to hear specifically is

like some of those menu type of things. I mean, is everybody doing the same thing or does everybody

have their own sort of? Yeah, it's easy to say beef jerky, granola, uh, you know, protein pack,

little like Oscar Meyer things, right? That's easy. We can all kind of understand that. But

if you would, yeah, to expand on what Barry was asking about. Yeah, I did actually last year,

I think was the first year I put together like a full like menu Bonnaroo list. Um, so, you know,

lots of like different fruits, you know, like you can freeze grapes and keep them in your cooler

like for energy and things like that. Yeah. Yeah. And keep your vitamins up, you know, like lots of

fruit is really good. I think a lot of people neglect eating, uh, music, so also just like,

port-a-potties will do that to you. Yeah. Yeah. Oh, no, all different things. Like we have a list

of like a whole bunch of different proteins and like some people, I don't know how you guys do it,

but some people like bring grills and, and whatnot. And some people like I do not personally, but

no, I dropped that idea 20 years ago. It's too hard. Yeah. Too hot swimming pools. Those went away

early. I saw someone last year with a swimming pool that next to me, actually. That was disgusting.

It is hard to keep them clean.

And it's a lot of water to slug around. But anyway, I didn't mean to interrupt. So yes,

what are some of the other really good tips? Um, for food wise for Bonnaroo? Well, I think,

well, number one, it's super important to remember every day, at least drink one electrolyte drink

because it's typically very hot and you don't want to get dehydrated. So water is number one,

water and hydration is number one. I feel like, you know, a lot of medical emergencies at festivals

happen because you're not hydrated drinking electrolytes and whatnot. Um, and then just

ensuring you eat multiple times throughout the day. I don't know how nerdy you guys want me to get,

but very nerdy, very nerdy. We like the deep dive. Okay. Well, I was an anatomy and biology teacher

and that's where my initial love of all this stuff came from. So I can get really nerdy. Um, but like

one thing I always recommend is so protein super important for the body. Of course,

we want our bodies to go through protein synthesis for recovery and muscle repair and, um, long-term

energy too. So like protein synthesis peaks at like between one and two hours. Okay. So I'm like,

okay, every at least four hours, you need to replenish your protein. So that's like tip number

one. And then mixing different types of carbohydrates, like simple carbs to give you quick energy.

And then complex carbs to give you lasting energy, like, like some fruits and vegetables,

for example. So yeah, along those lines, big one big meal or snacking throughout the day.

I personally believe in small meals throughout the day. I would say most professionals probably do.

There are situations like if someone has digestive issues where it's, it's better to eat

less just to fix the digestion. But a typical person who works out at least a little bit,

it's better to eat small meals throughout the day. Um, number one, it just,

it keeps your hunger hormones in check, like your ghrelin and leptin levels. Um, and number two,

it keeps the protein synthesis and the carb crash or the lack of carb crash from happening.

Okay, deep, continuing with the deep dive. Um, it is hot there. There's not a lot of space.

Ice melts very quickly. So what are the, what are the, your go-to sort of things to bring?

The frozen grapes is good. The coconut water that I mentioned. Um, my first several years,

I lived on a jar of peanut butter and animal cookies, animal crackers. It was a quick protein.

They were, I could eat just enough, you know, that, that sort of kind of like a granola,

uh, doesn't take, didn't take up a lot of space. So that's the kind of thing.

Doesn't have to stay cold.

Doesn't have to stay cold. Exactly. Doesn't get wet when the ice melts in your cooler,

that kind of thing.

Yeah, for sure. So for me personally, what works best for, I go with my husband. So my husband and

I, we make, like we bring like deli meat and make lots of sandwiches because you get your proteins,

carbs and fat through like basic turkey sandwiches. Um, and then we bring like carbohydrate

snacks. I, I really like bringing pretzels because it's salty. So it helps like you're sweating so

much, like replenish that. So that plus fruit for some healthier carbohydrate options. Um,

breakfast, we always buy our breakfast. I, oh my gosh, what is the name of that food track?

Oh, it's the one with the breakfast sandwiches. It's, um, it was so many, sorry, there's so many

good ones for breakfast, certainly, but go ahead. Oh, I really want to give them a shout out. Um,

it's the one, you know, by the brewery, like by the nine, nine 31 entrance.

I do know where you're talking about. I don't know if I'm gonna remember which, which truck it is.

Well, we will look it up and put it on the screen once we go live. Yeah. I like think about it all

years. Well, that is, I mean, that is a good point. We'd do the same. We all, you know,

for a long time, it was the spicy pie. You know, you're going to get a slice of spicy pie.

At some point, right? Whether it's Friday or Saturday or we all kind of have that,

um, don't miss type of thing. Um, but what else go ahead? Um, I mean, that's pretty much it.

It's tons of water, you know, um, of course I myself also bring beer. If you want a lower

calorie, lower carbohydrate alcohol choice, then we can talk about seltzers and sun cruisers and

light beers. Um, it depends on your preference, of course, but those are always, if you,

I think most people probably drink alcohol at Bonnaroo unless you're at Soberoo.

Most of them do. Yes. Um, and well, sorry to, I just, this might derail this a little bit, but

as far as your teachings go or, or your, your guidance, let's put it that way, um,

for the Roo Fitness Challenge or anything in your personal training, um, life, do you,

once Bonnaroo gets here, is it okay to throw it all out the window and have a weekend and splurge

and, and forget about counting macros, which I still want to ask that question specifically

in a little bit, or, um, or something like that, or is there still like, Hey guys,

it would be best if you have this, this and this throughout the weekend. How does it,

how do you handle that? Yeah. So I'm all about moderation and, you know, 80, 20 rule,

like doing fun things. Like I, like I told you, I lost my over 50 pounds and I still did lots of

fun things and let myself have fun on some weekends. So absolutely. You should enjoy

yourself at Bonnaroo. You shouldn't have to like worry about tracking your food if you don't want

to, if, if that's something you want to do. I personally won't. And I track my food like

almost every day, you know? Um, so I would say just go and enjoy yourself. And like the main thing,

stay hydrated, keep eating protein throughout the day and like take rests when you need to. Um,

just being safe and healthy in general at Bonnaroo is probably a good idea instead of making a whole

bunch of rules. Yeah. The, of your, what'd you say, a hundred people now you started with 20,

are they all, I mean, are, are they all like you or are you, are you preaching to the converted?

Is everybody, you know, physically fit or do you have some people in there that look more like me?

No. So we have like every kind of person, which is, which is awesome. We have every kind of person.

So we have anyone from like in their twenties to in their sixties. And you know, a lot of people,

um, have different reasons for starting their health journey. Um, for some people it might

be like, Oh, I'm just, I'm sick of feeling not confident in how I look or whatever. And then

other people, it's like, I need to do this for XYZ health reason. And it's awesome seeing all types

of people of all ages, um, like on their journey, um, and starting with Bonnaroo Fit. It's really

cool. A lot of people, it's their first time getting into any kind of fitness program.

Okay. Yeah. That's what I was wondering. Bonnaroo, um, it's a lot of walking. I mean,

what have we've read everything, Brian, seven to 10 miles a day. Some people are, you know, can walk.

That's crazy. It's a lot. It's a lot. And, and I, that's actually, I still have, I have a whole

little line of things here that I definitely want to get to, but one of them is the power of getting

in your steps. Like I didn't believe that. Of course I didn't write. I don't believe anything.

I hear the first time, um, the power of just getting steps in, I have been married to this thing

for about a year and really only about the last six months. And I'm now, I'm like, I mean, every

day, I'm just like, where's my steps? Where's my heart rate? Where's my, uh, whatever. I'm at 590

today. Oh my God, I got to get moving. Like, but just moving, just getting steps, how powerful that

is. Explain that a little bit more than just, yeah, you're right, Brian. Like how is it just

getting moving around can be that beneficial to your overall health? And can I, can I tack on a

little bit? Cause I think it's a little bit related. Can you address that with the idea that it's

February 1st? Like what should somebody be doing now? And I'm thinking along the line of what you're

saying, uh, Brian, don't go out and do 10 miles today. You know what I mean? Um, don't try,

don't think you're going to cause you'll, you'll aggravate yourself and you'll quit. So if you can

kind of talk about that with both of those thoughts in mind. Yeah, absolutely. Um, good questions.

This is super important. So I'm glad you asked. Yes. The power of steps. You are right, Brian.

The power of steps is real and super important. Um, so just like getting your step count up there,

getting even over 6,000 steps a day on average is shown to reduce, reduce your risks of like so many

common diseases like heart disease and, and whatnot by like 50%. So even just getting your step count

up is so important. Um, it also increases your metabolism. It increases, you know, the amount of

calories you burn per day. It keeps your joint joints fluid and moving instead of just sitting

all day and having them sit there, you know, getting, getting all tight and whatnot. Um,

and then Barry, as far as you were saying, no, don't go out. Like I run marathons and if anyone

asks me like to get into running, for example, I'm like, don't go out and try to run a 5k today and

don't be disappointed if you can only run a half mile. It's the same thing with steps. You need to

like find out what your baseline is. So maybe Brian, when you first put on that watch a year ago,

you saw, Oh my gosh, I'm getting like 2000 steps a day. Or I thought that was so many,

2000 is like, dude, that's barely getting out of bed. Right. So finding what your baseline is,

you know, getting a watch or even if you have a smartphone, any smartphone can have an app where

you, as long as your smartphone is on you throughout the day, that you can know your step count.

So finding your baseline and just increasing it steadily over time. Same with working out. Like

I tell the Bonnaroo fitness group, the newbies, I'm like, if this is your first workout program,

you're probably not going to get every workout in week one or finish every workout week one.

And that's okay. Like make a goal that by the end of this month or next month that you will be able

to, because it's easy to like try to go, Oh, 75 hard, like balls to the wall. Like immediately.

And I think a lot of people try that approach and that's why it fails because you get discouraged

and you hurt yourself. You know, well, I was going to say that as simple as you can hurt yourself.

You could also discourage yourself. There you go. Exactly. And, and you know, I imagine most people

are like this. I'm extremely results driven. And I'm, I imagine just about every person has a little

bit of that in them. And if you go, you know, three times harder than you should from the start for

just because we're kind of built around the kind of a hustle culture, my mentality on things,

if you don't hurt yourself, you're going to be so tired and you're not going to,

you're not going to wake up the next day and all of a sudden be fixed. Yeah. Yeah. Yeah.

So you're going to be that sucked. I'm not doing that again. What a horrible idea.

Yeah. Right. But as far as the macros go, um, the hell is a macro. What are we talking about here?

So macros are macro nutrients and they are proteins, carbohydrates and fats.

So it's not macro means big and micro means small as much.

Yeah, actually that's a really good question. So macro nutrients are the it's we they're larger

things. Your body needs larger portions. Micro nutrients are more like your vitamins.

So like your body still needs vitamins, right? But in smaller amounts than like protein, carbs

and fats. That's why macro versus micro. That's why it's called that. So good connection. Okay.

Well, I didn't know if it was just a clever name or if it had a more specific to it. And the only

reason I, well, I've heard it a lot, but I was on this podcast about a year ago, uh, with Clint

Powell and some of his guys, uh, uh, Barry knows here in town and it was a rotating guest kind of

thing. And I was just sitting in for two or three hours. It was just one of these fundraisers having

fun things. And we had two different sets of nutrition slash dietitians slash aerobic exercise

supposed at experts and, and at least two different pairs of people were in

talking about roughly the same thing. And I didn't call anybody out. I didn't act like me about it.

I just sat there and just kind of analyze the situation. I was like, that last guest just

contradicted everything that that guest just said. And they were talking macros and this and you

can't do this and no sugar, no sugar ever. Next person, sugar all you want. And then one's just

like, you gotta run a million miles a day. Well, I don't run two miles a day. I was like,

what, what am I doing? What's going on here? It's still relatively new about a year ago,

starting to understand some of the language and those kinds of things. When it's a depends on who

you ask industry, how do you know who to trust as somebody? People are going to trust you because

you're in the Bonnaroo thing. Like they're going to Bonnaroo. You do Bonnaroo. They're going to

listen in that niche corner. I'm talking overall wellness. How do you know who to believe when

we're bombarded with target advertising and on socials and it seems like everybody's got a

differing opinion on the same subject? Yep. I love this topic. I love this topic. So outside of

Bonnaroo fitness, of course they have like my own personal training clients, right? And I always

teach them how to research. I have two master's degrees. One, I was basically just researching

the whole time. So I teach them how to research. Social media is so contradictory in the health

field and it is such a battle because you do have people with ulterior motives. Like a lot of people

are just trying to sell you something like a supplement, you know, and they're like,

like, like you shouldn't eat sugar. You should take the supplement and set, you know what I mean?

So I think everyone kind of has confusion right now in the health industry, which is very, very

annoying, but I do see it trending better lately. I think more people are realizing like where to

get their information. What's been proven over dozens of years. Yeah. So I think it's trending

in the right direction now. I think there's been a lot of confusion and there still is, but yeah,

it's kind of like, how do you know who to trust? And that's why I think it's important to know how

to do your own like real research, like research, like that, you know, I don't know, go to Google

scholar, right? And find peer reviewed articles dated in the last 10 years. You don't want to go,

you know, farther back than that and see the proof. Okay. I'll stop there because I can just

go on and on about this. No, no, no. I mean, I, I, I, I hear you. Go ahead, Barry. I was just going to

say, and again, this is coming from, you know, me, the guy who sits in a chair all day long, but

the very basic thing from what I've always heard and what I believe is just move. If you do nothing

else, right? Move, get up, walk, take the steps instead of the elevator. If you can park your car,

not next to the door, you know, park away, just those little things, right?

Just move. Yeah, exactly. Exactly. Oh, one thing I did want to mention, speaking of that, like taking

your like park in the back of the parking lot and whatever, like I will do random step challenges,

like maybe one or two throughout the year. And whenever I do one with my client group,

my primary personal training client is someone who wants to lose weight because that's what I did. But

their results in the one month we do the step challenge just shoots up a lot. Like the most

weight they've lost in a month because they're moving more. Talk about that again and kind of

going back to my point about this being February 1, which is six months, we're basically six and a

half months from Bonnaroo. And Brian, we've talked about this since we started this podcast, start

now, you know, what sort of timeline do you guys on the Bonnaroo, this site say, you know, what's the,

what am I trying to ask? What's the last, the latest I can start walking to get ready for Bonnaroo

versus how to back it up and do it the right way? Well, probably two weeks before.

At least, okay. All right. That's interesting. I mean, it's better to start anytime than to

never start. Sure. You know, of course, the earlier you start, the better you're going to be by then,

the more in shape, the more conditioned you're going to be by then. That's why Roo Fit, it starts

in January. You can join through March. Yeah. And then we kind of cut it off and we just like really

focus and go hard, but that's why I wanted it to start in January. So you have at least like five

and a half months to prepare. You can change a lot about your health in five and a half months.

Yeah. I mean, it's, well, I'm glad you, I'm glad you said that because I screenshot one of your

posts from the other day that was just, it's just a meme from a doctor, a physician or somebody from

your field anyway. And I won't read it all, but it mentioned something about, and it's being flippant,

but about guys stop drinking Coke for a week or a month and lose 10 pounds and, and women,

do all these, this long checklist and lose one pound and welcome to the world of female weight

loss. Is it, is it that universal that men can lose weight easier than women? So technically,

yes, but I'm going to tell you the reason. Well, number one, of course, you know, women have hormones.

And so like our weight is going to fluctuate more, right? So in terms of just weight,

our, our weight loss graphs look like this. Men, at least all the men I've worked with,

they go like this. What's your thought?

Mine's done since I've gotten intentional. It has not done this.

Yeah.

It's not at all done this. It's wonderful.

Yeah. It's so nice for you. No, no. Also men have naturally larger muscles. So like,

if it was like you versus a female, your same age and weight, you are most likely going to lose

weight faster. If you guys consume the exact same nutrition and did the exact same workouts,

just because you have bigger muscles and more muscle mass and your shape is different. So your

body naturally burns more calories, like at rest and doing all the things. Yeah.

Yeah. When you talked about, you said a lot of people come to you and they're, I mean,

and I, this makes me, I would have guessed this, that most people, they're not thinking of,

I want to make sure and get my heart rate better, or I want to make sure and do some other vitals

that I'm concerned about. It starts with, I want to lose some weight, right? Like that's where that's

all, that motivation is generally for all of us going to start. But what about for the Rue

Fitness Challenge? Most of the people who are going to be going to Bonnaroo,

unless they're brand new and they're just walking into something blindly, which I don't,

I believe is happening very often, they're already capable of walking

a lot, or they wouldn't even consider going. Is their motivation just community and stamina,

maybe? Or is there more to it? Yeah. Are they coming to you and say, man,

I want to be going hard at 3 a.m. on the other stage? Well, yeah, they are. But

they keep their motivation. I think, well, number one, like I'm a personal trainer,

I have my own coach because I like being handed workouts and having someone else look at them for

extra accountability. And I think that helps a lot with like staying on top of things.

Yeah. I think, you know, it's fine if you can go do all this by yourself,

but you're not going to hear the like little praises and have the group aspect of like,

yeah, you're doing awesome. So I think the accountability part is huge.

I know that when I was going, before I changed jobs, I was going to the gym every morning at

six o'clock and I had a partner there waiting on me. And that was massive. You know, because

I'm laying in bed thinking, man, it feels good. But I know Brian's over there waiting on me.

And he's going to be like, that son of a bitch didn't show up. Yeah. I look at my phone like,

please text me and say I'm not going. We would both laugh about that. But knowing he was there

was massive. Yeah. Yeah. And so that's just another, this is just a bigger version of that then.

Yeah, exactly. You have like a hundred friends doing it with you. So it's

it's great. And also like the past participants that come back, like they share their results.

Like I have, I think I have some of them posted on the Rue Fitness Instagram actually.

But they share their results anywhere from like, I lost 25 pounds to my blood work completely flipped

for the positive. So it's, it's really nice. And like, like you said, like anyone can,

you know, most of them, some of them are new to Bonnaroo. Like some of it'll be their first time

trying to find like a community, you know. But a lot of them have already been to Bonnaroo. They

already like know how to walk around and handle it. But what I constantly hear every year is I felt

so much better this year. I didn't burn out because I have so much more stamina.

Yeah. I was so impressed and I can't believe it. He hasn't mentioned it yet, but Brian was looking

forward to doing the run. Oh yeah. And if you listen to this show for any length of time,

and if you know Brian at all, the fact that he even was thinking about it is massive.

Yeah. I was proud of you and it didn't happen. Of course.

Yeah. Well, it's going to happen this year. And the funny thing about that is Barry,

and this will speak to the kind of the things you're doing, preaching and teaching within

Rue Fitness and your regular personal training journey. Uh, Kristen is that leading up almost

all the way until June of last year, I was still sweating it out. I was like,

oh my God, a 5K, 5K, right? That's a 3.1 miles. Correct. Yeah. 5K of like three. Oh my God,

this is going to be tough. Now a year later. Yeah. Three miles. That's it.

Okay. See you there. No problem. And that was just six months ago, right? Six months ago,

or even less really. I, well, roughly, I guess. And so it compounds quickly. It's hard to believe

that first couple of weeks. It really, really is. But, um, clearly the people who were involved with

the Rue Fitness Challenge, they have been there, uh, over the, over the years now understand it.

And I'm, I'm guessing and hoping you'll find more and more newbies, noobs, as they say, that will,

that'll get a lot out of this. Yeah, for sure. Um, okay. Well, I'm going to see you at the run

and we're going to make sure to hold both of us accountable and wake up on time. Um,

so we will have photography. We will have plenty of friend photographers who will be documented

at all. So you will see. Yes, we will. Perfect. Yeah. Go ahead. I was just going to say actually

a lot of the Rue Fit people, that's their goal is to be able to run the Rue 5K this year. So I think

that's pretty cool. Yeah, that's all. It's so funny that you said it that way too, because that's

all this Barry, that's, I don't know how much you and me have talked about this. That's, that's all

this motivation was a year ago. Yeah. It's like, guys, I just want to try something different

and I go to Bonnaroo every year and do the same damn thing half the time. So let's just do,

let's do the Rue run and holy Jesus, I got six months. I'm going to make it, I'm going to make

it my goal to walk it, but I'll do it. I'll walk it. Well, I mean, it's a, it's a run jog.

Yeah. Yeah. Yeah. Yeah. Yeah. This guy's up at 5am every day, whether he's working out or not.

How can people find you, Kristen? How can people find for this particular thing? The, the bottom?

Yeah, I would go to the, um, the Instagram is called Rue Fitness Challenge. Um, I'm sure if you

searched it on Reddit, you could find it in the Bonnaroo thread too. So I'll post it again after

this comes out so people can find it easily on Reddit. Nice. Two, two more really quickly for me

that are just general health related and then we'll wrap this up. Um, you talked a lot about

electrolytes. When I hear about electrolytes, all I've ever thought my whole life is Gatorade. Yep.

And they were, you were going to say, and, and, but, and I love Gatorade. It tastes delicious.

A lot of sugar, I think in there though, maybe, maybe not. You can correct me, but what are the

ways in this day and age that people are getting their electrolytes? Cause it's not Gatorade like

it was when, you know, in the nineties as much where, how are people getting their electrolytes?

Mine is Gatorade. It is Gatorade. And they have sugar-free Gatorade. They have sugar,

they have sugar-free Gatorade. However, as I think I've told you, Brian, I run marathons. So I run

a shit ton and I need the sugar. Um, if you're like working out as much as I am, you, you do need to

replenish the sugar, but yes, they make zero sugar Gatorade with electrolytes is really good.

There's also like, there is just a plethora of electrolyte mixes. I know there's a little

package you can put in your water maybe or something. Yeah, for sure. Um, I mean, I think any

fitness influencer you see now has their own electrolyte packets.

See, I was going to ask earlier if you were going to make your own little like Bonnaroo fitness

drink when you were talking about people who are doing this for financial motivations.

Funny that you say that. Here we go. I need a piece of this action.

Actually, I recently connected with, um, this girl who she's like, she came out with her own

drink mix. It's not electrolytes yet, but I think she has some things in the works. Um, her name

on Instagram is Plur Fairy, but I'm currently obsessed with it. What she does is sell these

little packets of edible glitter and you can put them in any drink you want, including water. I

know it sounds weird, but yeah, put it in your drink and she has different flavors coming out

on different things. And I actually, um, I don't want to say too much, but I might have like a

surprise for the RooFit gang in terms of that. See, there you go.

All right. And then the final one here from a health thing that is, um, also just one that I

just didn't really think it was that important, just getting good sleep every night. Um, how do

you, how do you coach sleep for people who are night owls and or insomniacs? Cause I'm kind of

both. Yeah, that's so that's a really good one too. Sleep is just as important as working out.

Yeah, it is for sure. Um, so if you have a sleep disorder, I can't help you, but I would say

most people just have poor sleep hygiene. Um, number one most important thing is to be

very consistent with your bedtime and your wake up time. Um, it's hard for people that have like

weird work hours, I would say, but like for normal work hours or like you have set work hours, just

be really consistent about bedtime, wake up time. Um, and if you want to become less of a night owl,

they actually, like, if you just set an alarm to wake up early and you power through it for at

least three days in a row, it actually starts after the third day, it starts to reset your circadian

circadian rhythm. So you just kind of have to like power through that first week. But boy,

I don't want to believe that. I don't want to believe it. You can be our test dummy.

I'm done. I'm getting the best sleep of my life. Uh, you know, all jokes aside,

but it's still a struggle. It really, really, really is. Um, but I have learned the importance

of it, but, um, I think that covers just about everything I wanted to get to from just some of

the overall, uh, the health stuff. And of course, all the roof fitness and such a cool, uh, thing

you have put together. Um, I did want to say that when we first started correspondence, I,

I think I had a real flip and you didn't, you don't know me, so you don't know how I, how I talk.

And I was like, to hell with this going to gym, gym life stuff or something like that. And you're

like, Whoa, what anybody can like, you were like, it sounded like, I was like, Whoa, I got, she

doesn't know me. I need to back off here a little bit. Well, since then I've had another change

here. I've been popping into a lot of them and it's starting to become like, I can't wait to go

again. So it really is habit. It really is habit building. Um, and mindset changing, which is what

you're, I guess you're all about in this whole, this whole journey of yours for all these years.

Yeah, for sure. Um, I think, and like, I think you did it really well where you started off doing

exercise that you love to do. And then you added on the important weight training piece.

So love is a tough word. That's a, that's strong word. I could tolerate. Wow. Yeah. But no, no,

thank you. No, that, I think that did work well for me, but I just wanted to get that out there

because I was like, Oh no, I pissed her off. I can't believe we haven't asked, but, uh, I need to,

what are you and your husband looking forward? Who are you looking forward to seeing? It's like,

we talk about a bond room. I would say, well Skrillex, of course, like he's always been on

my list. And when I finally was about to see him a few years ago, he backed out at last minute.

So really excited for Skrillex. I'm really excited for Kesha. I'm a millennial. So Lil John and Kesha

amazing. Um, I know most of the EDM people, but I think I've seen your guys's opinions on the lineup

and I think there are some undiscovered gems in the lineup that we're going to see.

Oh, I agree. I agree with it more and more, but that always seems to be true. So the headliners

themselves though, they do anything for you? Like the headline, top of the top of the chart?

Um, it's all my favorite lineup, of course, but I mean, there's still plenty of people that I'm

super excited to see the undercard. I'm more excited about than the headliners this year,

for sure. All right. Sorry, Barry. Do you spend an inordinate amount of time at the other stage?

Is that where you are the whole damn time? I'm pretty even. Like I love, like if I, I have plenty

of all EDM festivals in Florida. Like I said, Bonnaroo, I like to experience all of it. Um,

I think it's great to see all the genres. Right now, who is your surprise artist? Oh my gosh,

Zach Fox. I'm very excited, which I know it's sort of EDM. Okay. So listen, don't sleep on him.

Sort of EDM. That's an interesting way to put it. Well, he's a DJ, but he plays a lot of

non EDM songs. Like he'll throw in rap in country and like different things into his set,

but it's really cool. He brings out a grill and DJs on the grill and he has all these backup

dancers. I think it's going to be spectacle and I'm really excited. Okay. All right. Good.

Awesome. All right. All right. Zach Fox. It's on our list. I got it written down. We, when we do our,

our, our dives into all our schedules, I'll certainly have to take a look at Zach Fox.

Kristen, thank you so much. Thank you guys for having me. Yeah. Really, really appreciate it.

And go sign up for Roo Fitness and, or if even if you don't get those steps in,

start moving. I'm looking at you fat boy.

All right. So the one thing takeaway from all that, Brian, for me, get up, move,

get your rear end up out of the chair and move. Get up and move around. And I know I mentioned it,

things go so fast as we record things. So sometimes I forget what I say.

I just could not believe I w it's like, I would not believe that just doing some walking was,

was really that big a deal. Like what? Come on. What are you talking to? I'm no dummy. No,

you are a dummy. Yeah. Get out there and walk. It's that simple. I do it all the time now. And,

and, and I, I would have never believed this a year. Yeah. And I was really interested to

hear from her. I mean, looking at her, I can't imagine she put on 70 pounds. Yeah. So

the before and afters are on her socials. She's, she's not shy about it. That's inspiring. So,

you know, and again, I'm looking right at me, get up and move. So, yeah. And so that,

yeah, you've got till March to get signed up for that if you're interested or if not,

you can just take the info that you just heard and use it. But that's the thing about things

like that too, is that it really does take, as you've mentioned your buddy, you know, when you

would go to the, to the, I'm guessing it was a sports barn. Oh, the Brainerd BX. Brainerd BX.

And oh yeah, right down the street. Yep. It really takes some accountability. It takes a friend.

It takes in these days an app full of people to really, to push you because it's, if no one's

looking. Yeah. It's just too easy to hit the, hit the reset on the alarm and roll back over.

Say I'll start this shit. I'll do it tomorrow when it's not so cold out. Yeah. But when you got

people you know that you like, that you care about, that are then like making fun of you. Yeah. Or,

or just giving you a hard time or just straight up disappointed in you. That's, that's some pretty

strong motivation. So thank you, Kristen, for joining us. We really appreciate that.

All right. Good show. Enjoyed it. You guys please hit that like and subscribe and all that. It

really helps us. Thank you for listening. Especially people like Preston. Thank you so much, man.

That's awesome. What a cool story. Thanks for that. Thanks for that. And Brad, thanks for relaying

that to us too. That was really cool. All right guys. See you.