Poor fuelling can completely derail your exercise goals. Make sure you make the right decisions!
A new week brings new challenges for Donna and Amy, but some breakthroughs too.
Top nutritional expert Anita Bean joins the conversation and shares her knowledge on best practice around fuelling for all types of exercise
In this episode:
At Her Spirit we’re here for you.
We want to help you discover your potential, achieve your goals, ignite your fitness, find your community.
Head to herspirit.co.uk and sign up for our Core Membership, get access to our virtual classes, monthly challenges and expert advice. Plus, track your progress in our heath hub and find your very own cheerleading squad who will support you every step of the way.
Use the code HERSPIRITPOD3 and get three months completely FREE.
It’s time for You
Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App
Poor fuelling can completely derail your exercise goals. Make sure you make the right decisions!
A new week brings new challenges for Donna and Amy, but some breakthroughs too.
Top nutritional expert Anita Bean joins the conversation and shares her knowledge on best practice around fuelling for all types of exercise
In this episode:
At Her Spirit we’re here for you.
We want to help you discover your potential, achieve your goals, ignite your fitness, find your community.
Head to herspirit.co.uk and sign up for our Core Membership, get access to our virtual classes, monthly challenges and expert advice. Plus, track your progress in our heath hub and find your very own cheerleading squad who will support you every step of the way.
Use the code HERSPIRITPOD3 and get three months completely FREE.
It’s time for You
Join us at herspirit.co.uk | Instagram | Facebook | Get the Her Spirit App
Louise Minchin:
Hello everyone. Welcome again to the Her Spirit podcast. I'm Louise Minchin, I'm your host, and we are now into February. The second month of our journey with the wonderful Amy and Donna, as they embrace new challenges in getting active, they have done brilliantly. We really hope you're going to come along with us as well, see if you can set yourself some goals alongside theirs and we can help and support each other along the way. So I really feel that this is a great day to be having this podcast. A great week actually. We're gonna talk about nutrition which has been on my mind this week, but I'll come to that a little bit later. First of all, Donna and Amy, how are you doing? Are you all right?
Amy:
Yeah, really well, thank you.
Louise Minchin:
Do you know what? You both look really well. I can see Amy, you've got, you look like you've been outside today. You've got nice pink cheeks. How about you, Donna, as well?
Donna:
Yeah, I'm good. Thank you. Yeah, really busy.
Louise Minchin:
I know that you've have you've been busy, you've been super busy and I'm really proud of you guys. So Amy, we're just gonna rewind your story a bit for people who are new to the podcast or perhaps listening for the first time today. You had a baby, wonderful little girl. You went through breast cancer and you had a really tough time, didn't you? Trying to get back into your exercise regime. But you set yourself a really impressive goal of 10K in March. Now March is marching closer, <laugh>. What we're gonna do, first of all, is listen a little bit to what you've been up to this week, Amy.
Amy:
I did Give Me Five, week six, run 1 this morning, the exactly the same as last week. But for some reason I found it really hard today. I dunno whether it was just my mindset or whether my legs were just a bit sore from the training yesterday, but it was a real struggle. I did get it done, but it just felt really difficult compared to last week.
Just got back from the gym where I had done my first Couch to Kilos extra session. It was actually really fun. I need to work on technique for a little couple of bits. So kept the weights quite light. I've also got a bit of a niggle in my ankle since my run yesterday. So again, I took a couple of the exercises a bit easy cause I didn't want to make it any worse.
Morning, it is 25 past seven. I've just finished my 5K run today. I did it in 39 minutes and 11 seconds, which I think is about three minutes quicker than I did it a couple of weeks ago. I ran a lot more. My first run was 12 and a half minutes, which is probably one of the longest runs I've done. So yes, really pleased.
Louise Minchin:
Amy. Absolutely brilliant. And I can just hear the kind of joy in your voice. So well done. Three minutes off your 5k time is a really good amount. Are you surprised?
Amy:
I actually, well I actually did Park Run this Saturday as well. So that one was from last week. I was another three minutes quicker this week, so I did 35 and a half minutes this week. So..
Louise Minchin:
Massive round of applause, Amy. That's so brilliant. How’d you feel?
Amy:
Yeah, amazing. I was really surprised. it's the first time I've done time I've done Park Run. Yeah. I really enjoyed it. It was good. Yeah. Took it out with some other people. So a slightly different course, but yeah, it was really good.
Louise Minchin:
I know Donna is a massive fan of Park Run. We'll talk about your Park Runs in a minute. Donna, I totally echo your thoughts about hard run. I'm, as I'm sure lots of people know, listening to this podcast, know that I'm trying to train for the marathon, the London Marathon, which is in April. And I had, I think the worst run I've had in ages. Certainly the worst run I've had trying to get ready for this marathon. So I totally understand how you felt. Do you know what it was about Amy, why that was?
Amy:
I've got no idea. I think it was just one of those days where I just had a bad run. It sort of got slowly better throughout the week. So I think, yeah, just one of those things.
Louise Minchin:
Well, what were you thinking? What was your mind doing when you were having that bad run?
Amy:
It was really hard. It was like, “I’ve gotta keep going. I've gotta keep going.” But yeah, it just seemed to be going backwards from what I was doing the week before.
Louise Minchin:
Well, I, I know that feeling and I had, I just had this thing where I was like, “oh look, they're my friends. I'll stop. Oh, I think I've got a stone in my shoe. I'll stop. Oh, my dogs are being chased. I'll stop” any excuse. Anyway, I think I know what it was. I think mine was a little bit down to nutrition. So that's why it's so great that nutrition is something we're talking about today. We'll come to our guest on that in a minute, Donna. So let's talk about you and I'm gonna give everybody a rewind on your story as well, if they're new to the podcast. You cared for your Mum, didn't you? For many years as well as working full-time. And after she died you actually managed to get a bit more time for yourself. You've done lots of amazing things including open water swimming, Park Runs. And now we know your goal is your first sprint triathlon, which is getting ever closer. Let's see how your week has been.
Donna:
Morning. So I'm just about to leave the house to go for a run and I were looking last night on Her Spirit app and reading about faster 5k. So I'm just about to start week three cause I've already been doing some running and doing Park Run. So this session's gonna be about tempo and threshold all being, well.
I’m gonna be honest, I'm not a hundred percent sure I'm that clear what's the difference between a tempo threshold run and an interval run? So I think I might have been doing a little bit of both this morning. I might go out to the community later and ask the difference
And I've just finished week four of Couch to Kilo really pleased with myself because I'm definitely feeling much stronger and I've moved on to bigger weights as well. It's interesting because when I got in from work, we did have a conversation and Russ, my husband, said to me, what's the plan after 12 weeks? He says, will you continue this? And I thought that were really interesting and it made me reflect and think. Absolutely I need to continue this.
Louise Minchin:
I love Donna that you're already thinking beyond. Is it that you’re thinking beyond the sprint triathlon and doing a different kind of triathlon or what is it you're thinking?
Donna:
I think it would just, I think my husband's thought after 12 weeks, that alright, right, is that it? It's finished? But he's already looking when we go on holiday where this Park Run and so I think he's getting as excited as I am about all this. So yes, I think it's about continuing it but also setting yourself other challenges.
Louise Minchin:
I think it's about, so much of this is about making it part of your identity. That is what you do. So when you go on holiday, you go and do a Park Run or whatever it is. Tell me about tempo and threshold because I don't think I know either. Do you, are you clear?
Donna:
I think I'm still getting my head round it and I'm getting some support from Mel. So, so basically I was running faster, really fast to try and increase my lactate. Then walking for two minutes but doing that for about two miles and I was absolutely shattered at the end of it. So instead of just doing my steady plods, I was doing this in between and just really pushing myself a lot more.
Louise Minchin:
Yeah, that's what I've been made to do by my coach, what I call surges. So it's sort of 30 seconds as fast as I can and then walking for a minute and a half and do you know what, I actually really like that because I like the walking and I like knowing that I've got that to look forward to. Is that the same for you?
Donna:
Yeah. Yeah. And I think you just, if you go somewhere nice can enjoy the nature side of it and I run around a lake that's close to my house, so that's quite nice as well.
Louise Minchin:
Tell me about Park Run cause you actually did, did a Park Run where you ate? Did you not used to eat before Park Run?
Donna:
No, so I've been doing Park Run for a year and I don't eat before a Park Run. And Mel had a little bit of a talking to me last Friday and suggested that I needed to start eating and get up a little bit earlier. So I did on Saturday. So that's the first Park Run that I've eaten and I got personal best, so I'm not sure whether, that can't be coincidence. So I think the fact that my body was fuelled and I felt better and I actually enjoyed it and I didn't have any music either. So I've concentrated on my breathing and my pace and, and I think that's probably gonna be key for me now is just to make sure that I fuel my body properly.
Louise Minchin:
Well we're gonna talk about that in detail because I had this run this week where not only it was the hardest run I've ever done by the way, Amy, so I totally know your pain. And also I realise that normally I always eat porridge before I go and do exercise every single time. Whether, whatever it is. And, and I, and that's my race day fuel as well actually. But because I'd run out of porridge, <laugh>, this is not a plea for anybody, for everybody to send me porridge by the way. <laugh>, because I'd run out, I didn't have any and I think that that might be the problem. Well our guest is gonna talk to us all about that. She's Anita Bean and she's an expert in nutrition and she couldn't be better placed with us today. Award-winning a registered nutritionist, internationally published author, health writer, former body building champion. Anita, welcome to the podcast. Tell me you've, you've heard what we've said. What are your kind of impressions about how important fuel is for what we're all trying to do?
Anita Bean:
Well, I think that you, you've sold it already. You don't need me to to tell you. I mean, the fact that Donna said that she felt a lot more energetic for her Park Run, her performance was better. She got a better time and the fact that she felt better throughout, I think really just underlines the importance of fuelling properly for, for a run. It has so many benefits.
Louise Minchin:
Okay, so what does that mean? What is fuelling properly? What should we be eating?
Anita Bean:
Yeah, I mean it's, I always like to it's good, it's good to kinda liken it to a car. So just as petrol fuels your car, and food fuels your run, you put the wrong fuel into your car, then it's not gonna go very well. And likewise, if your body if you put the wrong fuel into your body, it's gonna slow you down. It's gonna struggle with your recovery. You won't have as much energy and then the right fuel, as you've just said, can make the world of difference. So certainly give you more energy. So you'll be able to train harder. What that means is that you'll be able to run for longer and you can run faster. So those are really good things. It means that you'll be able to recover better. So you'll promote more effective recovery between your workouts. You'll get better gains or at least after gains, more effective gains in your endurance, in your strengths. And really importantly, it also means that you are more likely to remain healthy illness free, injury free. And that's really crucial, especially when you're training up for an event. The last thing you want is to be hampered with illnesses, whether it's cold/flus. And last thing you want is to be hampered by injury cause that will completely derail your competitive goals.
Louise Minchin:
And there's so much about nutrition on the Her Spirit app actually isn't there, Holly, Mel, Holly, Mel are sitting there, you're giving me a thumbs up. They're not allowed to speak on this podcast. That, that is in two weeks. They're allowed to speak <laugh>. so yeah, there's lots of that. So you talk about the right, the right fuel, but what is it? I mean mine is, I know porridge is brilliant for me, for example, but what other things do we eat sort of pre training and post training?
Anita Bean:
Okay, so yeah, if we look at the pre-training, first of all. So it's, it's not so much the meal before you run, it's also the meals in the sense before you have your, your run or your workouts. So you're looking at the day before, certainly 24 hours beforehand. And certainly if you’re doing endurance work, then carbohydrates become really important. So certainly if you're setting off for what I call a decent size run or a fairly high intensity workout, whether it's a strength workout or any cycling, running, swimming, whatever it's important that you do start off with a full tank of fuel. So that means eating the right amount of carbohydrates. Now I'm talking about your porridge, your potatoes, your pasta, your rice, your bananas, fruit and pulses. So those are really good sources of carbohydrates. So really checking on your nutrition the day before.
So say you're doing a Park Run, well both of you Donna and have just done a Park Run. So you won't be thinking ahead. So it's the Friday before you've got to say, am I eating as healthily as I could be? So getting, getting the carbs, want to get the fruit. And that goes without saying that's non-negotiable. Your five portions a day. And also what's really this is, is perhaps something that a lot of people don't think I know, a lot of people don't think of this and that is ensuring that what you eat isn't going to give you any gut problems. So you're not going to have anything unusual, anything that's not familiar something that could just make make your tummy feel a bit funny. Cause the last thing be doing in the morning is feeling uncomfortable. There's just nothing worse. And even worse than that would be just running to the toilet.
So, and that does happen. In fact. I was talking to somebody who did a really good in London marathon last year in October, they just had a dodgy prawn. So if you have something like a prawn curry, just be really, really careful what you're eating the day before. So whether it's a run, whether it's London Marathon or any other competition, just check what you're eating. Stick to foods that are plain and familiar is really important. So saying that, what you’re eating just before the race is also important. Snack or meal. If it's a Park Run, you're talking about the 5k, we were talking something that's below an hour. Okay? You don't need to sort of carb up as as such. So it's possible to, to do that either, either on an empty stomach if you fuel really well the day before. So it's not essential to, to have a pre run meal for a Park Run but you can do, so if you wake up in the morning, you think a little bit peckish, a little bit empty, perhaps a little bit lacking in energy, have a banana or a slice of toast, maybe toast with honey, high carbohydrate, easily digested low in fat.
You'll want have that I would say anything from 10 minutes to an hour beforehand. So something in that time period. And the purpose of that is to just raise your blood sugar levels just enough to give you enough energy for your Park Run. So you don't have to have a huge meal. But on the other hand, if you get up early enough and you've got say, two hours between eating and exercising, then fine, that's great. You can have your porridge, if you've got the appetite, don't force your food down but have your porridge. You can have a bit more toast. I would, I'd recommend a cereal, like granola or even overnights are a fantastic food. It's a slow burning fuel that will release energy over sustained amount of time. So yeah, the closer your meal is to your run, the smaller it needs to be and then the, the more time you've got before you run, so 2, 3, 4 hours plus it can be a bigger meal. Does that make sense?
Louise Minchin:
I'm, I'm so intrigued by all of that. And actually that's really informative, particularly, I, I mean I do think about it and I have made that terrible mistake actually. I've had a, I got ill the night before a swim and I couldn't do it because I ate some I think it was a, a shellfish again that would, I would clearly had a reaction to. let’s talk about briefly if you would as well after we've done a heavy piece of exercise, whether it's Park Run or strength and conditioning, whatever it is, what should we need? I think <laugh>, and you're the nutritionist, you need protein, but what sort of thing?
Anita Bean:
Yeah, I mean I like to think of recovery for the easiest way to think you recovery the three Rs, so that sense to rehydrate, refuel and repair. So we're talking about getting the fluids in the second R, which stands for refuelling, that means getting the carbs in and if you've done an endurance workout, that means you can probably more carbohydrate. So it depends very much on the, the duration and the intensity of that work workout in terms of how much carbs to put back. And then the third are, as you've already said, repairing, so repairing with protein. So yes, protein is important to get in. That means you're repairing, your damaged muscle fibres and you're building new muscles. This is when you're getting those gains. It's getting those gains in endurance with gains in strengths. So examples of good sort post-exercise recovery snacks, I would say either dairy or soya milk, dairy or soy yogurt, something Greek yogurt or soya yogurt.
And you can actually get Greek style soya yogurt. I love it. So its so delicious. Add some berries or some granola to make it extra tasty. I sometimes just add extra nuts. I'll put in some pecans or, or almonds, whatever you like. So those are really good snacks. Or even something like nut butter on toast, peanut butter on toast, really good. And then post exercise meals you want a good combination of, of your carbs protein, but also lots of vitamin and antioxidants that I would suggest. Something like a lovely stir fry. I would, I add tofu to my stir fry, but you can add some other protein source like chicken, but you want lots of veg, you want your noodles or your rice. I would one of my favourites actually is the lentil Dahl with rice. So basically spicy lentil stew, super easy to make. You can batch cook, make huge amount, you can make that beforehand, all there ready and waiting. This things like chilli. So I make, I make three bean chilli. You can add meat if you're a meat eater. Something like that. You've got your, all the right components that will aid your recovery. So quite, quite a choice there. And it's case of being well prepared.
Louise Minchin:
I'm so interested in as well in, in kind of not diet because I know that you two, I think Donna and Amy, I'm right saying you did want to lose weight, but cause it's, it is so, you've gotta be so careful with this haven't you? are you noticing that you are having, are you having changes in your body you two?
Amy:
I'm losing about a pounds a week even though I'm probably eating more than. I probably was. Obviously I'm eating different foods than I was. So I think that's helping.
Louise Minchin:
Yeah, that's very interesting. What about you Donna?
Donna:
So I don't feel that I've lost anything on the scales, but I feel that my body shape is probably changing a little bit and my clothes feel a little bit looser
Louise Minchin:
And that's kind of why I ask the question that way because I think this is so much about how you feel, isn't it? And about strength, I know also you wanted to ask a, a question didn't you about intermittent fasting, Donna?
Donna:
I did, yes. So I, I, last year I started intermittent fasting so I probably eat between lunchtime and 8 in the evening and that's the reason why I wasn't eating before the Park Run. So I just wondered what your thoughts are. Anita on intermittent fasting cause I feel now that I've increased my exercise, I'm probably struggling a little bit and I feel like I'm running on empty or I've not got enough fuel in my body. So I just wondered what your thoughts were on intermittent fasting.
Anita Bean:
Okay, so the type of intermittent fasting that you're describing is something that's more accurately called time restricted eating. That means you, you're eating within a defined or a restricted window of time. Now there is growing amount of research to support that. I think if you look, if you look at the totality of the evidence, the consensus of the evidence suggests that trying to eat within really a 12 hour window may be beneficial in terms of regulating blood sugar levels. And I suppose there is, the main benefit that's come out from the research is that it does prevent people overeating in the evening cause that's often most people's downfalls. So total calorie intake tends to be automatically reduced because you have got a restricted window of feeding, but it does tend to work better with the body's circadian rhythms. That's your body clock. Now, the time window that you've been describing 12 till eight is a little bit unusual.
I dunno whether somebody's told you to, to pick that window tends to be a little bit earlier in the day. And I, I would suggest you go for, for something perhaps more like eight till eight. I mean you can shorten that a little bit if you want, but it's not gonna give you huge amount of x benefit, not proven benefits. So it could be the fact that you've been having quite longer a long fasting gap that may be depleting your energy levels. So in a nutshell, don't be too strict, too tough on yourself. So it's good know, cut out the evening nibbles and extra snacks and that most important thing is to ensure that what you do eat is it's really well balanced. You're eating such a lot of whole foods, well-balanced meals and make sure that you are really fuelling the runs and your runs and your workouts. So yeah,
Louise Minchin:
I think what the message is that I'm taking away, and it's something that I know that Holly and Mel are really passionate about and is, is that to do exercise you need to eat and actually one, the one and the other go together. Do you sort what of mean if you don't, if you don't fuel yourself, you're not going to be able to do things actually in the long run. Is that, would that be fair Anita?
Anita Bean:
Yep. One of the biggest mistakes that I'm seeing a lot of women make is, is doing fasting runs. So these would be kinda actually quite fashionable. I dunno, don't quite understand why now doing a fast run is okay if it's a really low intensity run. So anything easy you're probably okay provided your fuelled up the day before. But for most workout I'll say don't try and do them in a class and say, unless you're an elite athlete. So this is a, it's a practice that elite athletes might use the benefits of doing low carb or faster workouts. You may amplify some training adaptations, but for the majority of women, if you want to work out hard, I'll tell you what, don't do them faster. Because faster runs will affect your performance. It means you'll have to slow down, rock the intensity, you'll probably shorten the duration, you'll be burning fewer total calories.
It means that you won't necessarily lose weight any faster you'll just end up feeling more depleted, more tired, more lacking in energy. So it's not the best way to try and lose weight. And the final thing that I'll say is really, really important, fast runs before a hard worker do not suit women because it puts a lot of stress on the body that raises cortisol levels, that distress hormones and that affects your hormonal output, can actually disrupt hormonal balance in in the body. So it it's not really a good thing. So I would say generally to steer away for it and it's probably better to do your workout in a fed state in a fuelled state.
Louise Minchin:
Amy, I wonder if you went back like I did and looked at that run when you had a really bad run, whether it was to do with the food. I mean it may not be, but it what do you think?
Amy:
Yeah, maybe honestly can't remember what I had on like the, like the night before <laugh>. But again, I don't, cause I tend to go out for my run at half six in the morning. I, I have a cup of coffee in the morning, but I don't tend to eat until I get back.
Louise Minchin:
Ah, well maybe would you listen to Anita have a banana or something? Would you, would you consider that?
Anita Bean:
Oh, half, half a banana?
Amy:
Yeah, well I'll try it tomorrow morning and see, see how it works.
Louise Minchin:
Well
Yeah, yeah, why don't you do that and then do try it and do, I know you've been absolutely brilliant you two and posting on the Her Spirit community about everything that you do. So do that. We'd love that. Also before we go, thank you so much Anita, given some really brilliant advice. We know Her Spirit is all about community, helping each other out with our challenges having support, whether it's advice from experts or giving great emotional support. Donna and Amy, as is now tradition on this podcast, we've got some fuelling tips from the Her Spirit community for you.
Community Messages:
Hi, it's Gilli-Bob, I know you're thinking about fuelling this week. So I thought I would share a little bit of a handy trick that I found when I was doing Coniston. We were advised that if you have an egg, cracked it into some porridge that's a really good way of getting protein in with your carbohydrate to make sure that you're getting that kind of slow release of the energy from the carbohydrate. But because I was staying in a BnB, I decided to go with a boiled egg and a porridge bar basically meant that I could train with that and really practice it before I went to the event.
I tend to run in the morning and so when I get up I don't actually feel like eating very much, but I will have a couple of slices of malt loaf. Post I tend to come back and have a milkshake because again, I don't really feel like eating, but I know that I need to have some things.
This is Susie. Before joining Her Spirit, I really wouldn't have considered a pre or post exercise meal to, to any extent. I'd have just had whatever beforehand and really wouldn't have bothered with anything afterwards. But now from the learning I've done from the app and also from the support I get from the community I tend to be really considered with what I'm am eating. My usual go-to before exercise is something like some porridge with a banana in it maybe. And then after my exercise I like to make sure that I have something with a reasonable amount of protein in which is normally something like some high protein yogurt with a bit of fruit or some peanut butter on a cracker.
Louise Minchin:
Those are all excellent, but I tell you what, I wish you could all see Donna and Amy's face and my face when Gilli-Bob suggested egg with her porridge. What does she mean? It sounded disgusting. <laugh>, what do you think Amy?
Amy:
Yeah, I'm quite happy having my porridge in the morning and like quite happy to have eggs in the morning, but I don't think I want to mix them. <laugh>.
Louise Minchin:
Yeah, it's something about, I dunno whether you cook the egg with the porridge. I'm sure Gilli-Bob will explain. Donna, are you up for egg? Egg and porridge?
<laugh>? I don't think so.
Donna:
Absolutely not. I think I'll stick with the banana <laugh>,
Louise Minchin:
But there were some brilliant ideas there, Anita weren't there?
Anita Bean:
Yeah, well it's as if they had already been listening to this podcast in advance, which they haven't, but I'm so glad that they've they're providing very good advice. That's completely consistent with my advice.
Louise Minchin:
Yeah, it shows it absolutely working, isn't it? And as I said, lots of information on the Her Spirit app about nutrition. I think you've got meal, you've got meal ideas there, haven't you? Recipes, all sorts of things. Okay, so Donna, what are you up to in the next, in the next couple of weeks?
Donna:
So I'm gonna be picking up the running and trying to run faster and doing the tempo and interval running. I'm also focusing on the bike now. So I'm gonna be joining some of the cycle classes and then freestyle coaching again this Friday evening in Nottingham.
Louise Minchin:
You are across it. Amy, what about you?
Amy:
Well, I've only got four weeks left until my 10 K, so yeah, keep on with the running. I'm gonna try and get a Park Run in each Saturday now until my 10 k just to yeah, give me some longer runs.
Louise Minchin:
That's fantastic. And how are you feeling about the 10 K, Amy? Are you, is it you feeling like it's a bit more doable now?
Amy:
Yeah, I feel more confident after my Park Run on Saturday. Obviously I had a bit of a rubbish week the start of last week, so I was a bit apprehensive, but yeah, hopefully I should be. Okay.
Louise Minchin:
Do you know what? I think I'm learning on my running journey, which is <laugh>. There good runs and there bad runs and you have to celebrate the good ones. The hard ones are when, when you're probably really learning though. I have got, I can't believe this. I'm doing half marathon <laugh> next weekend With my daughter <laugh>. We're only up to 14 K, so we've just got to add another seven. So I will be fuelling massively all of this week. Anita, with your advice. You, you're amazing, you two, thank you so much for letting us join your journey and I'm loving seeing all your improvements and the ups and the downs. Donna and Amy, thank you. thank you so much for listening as well. We're so excited to see how you two do over the next few weeks. And it is of course, as we know, ticking away only four weeks to go. I know you will be posting about your challenges and your successes and also I always want to know about the hard bits too, Amy. So thank you so much for sharing that. I think it's really important on Instagram, @HerSpiritUK. Go go and say hello. Do give advice and encouragement and if you want to challenge yourself there's lots of things going on. Of course this month is February, its Feet First. February. We're all trying to walk every single day. Have you walked every day? You two as well? I mean, I think a run counts as a walk, definitely. well done you two. I love your smiley faces. Thank you so much for listening everyone. I'm Louise Minchin next time. Hopefully I will run a half marathon. I'll tell you all about it. the next episode of the Her Spirit podcast will be arriving in two weeks time. Well done you two. Take care and keep eating. That's gonna be my motto of this week.