Tim Kennedy has worn many hats. Among the most notable is the Green Beret—he’s an active duty Master Sergeant within the U.S. Army Special Forces. He happens to be a successful MMA fighter, with a decades-long career in the UFC, Strikeforce, and other promotions. And he’s starred in multiple TV shows, including Discovery’s Hard to Kill series.
What do all those jobs have in common? He has to be in great shape to do ’em. As part of our Everyday Warrior series, we recently caught up with Kennedy in the gym to break down his “ABC Workout,” a full-body circuit that’s perfect for building muscle from head to toe.
This workout gets its name from its three parts, labeled “A,” “B,” and “C” (plus a warmup). It’s designed to work the full body with movements that alternate in a push-pull fashion. Spoiler alert: It’s brutal. But would you expect anything less from a guy who served as an active duty special forces warrior and a pro MMA fighter at the same time?
Kennedy walked us through the workout while at the gym. You’ll start off with an EMOM warmup—that’s short for “every minute on the minute.” It’s modeled after a CrossFit Cindy workout, but his version involves repeated sets of toes-to-bar, squats, and pushups done every minute for 10 minutes. Once you’ve got your blood pumping, it’s time to move onto the A section of the workout.
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The A section consists of three parts: Hitting the SkiErg, followed by pullups then handstand pushups (that’s right, you’re going upside-down in this workout). You’ll repeat all three segments a total of five times. Together they’ll work your legs, core, posterior chain, lats, rear delts, front delts, and your chest, too.
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Then you’ll move on to the B section, and this is where things really get interesting.
“B is the devil,” Kennedy tells Men’s Journal.
This section involves riding an assault bike until you burn 10 calories, then deadlifting your body weight for 10 reps, followed by a set of 10 burpees—and repeating the whole thing five times.
“We kind of have a push-pull here,” says Kennedy. “Bike is full body. Deadlift is posterior chain and legs with a ton of core, and burpees are full body.”
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Finally, you’ll round things out with the C portion of the workout, where you’ll burn 10 calories on a rowing machine, then grab a kettlebell to do 10 snatches followed by 10 swings. Like the previous two sections, you’ll repeat all three sets five times. In the process, you’ll work the posterior chain and quads.
Check out the full workout breakdown, including the equipment you’ll need to do it, in the video above.
Snowboarder Red Gerard returned to the United States from the 2018 Winter Olympic Games in Pyeongchang at the age of 17 with a gold in slopestyle around his neck. The youngest person ever to win a snowboarding gold for Team USA, he garnered attention for his youth, talent, and laid-back nonchalance. A gifted athlete with a friendly, effortless demeanor, he made being an elite athlete look easy. There was a little time for the dreamscape to continue—riding a high from the hardware, A-list sponsorships, and ensuing late-night talk show circuits—before returning home to three of his brothers in Silverthorne, CO, who promptly reminded him to do the dishes and take out the trash.
We spoke with Gerard about what it feels like up at the gate before a race, the importance of family (he’s one of eight kids) in staying grounded, and how the 2022 Olympics have a different meaning this time around.
Red Gerard reacts to his results during the Olympic qualifier at Copper Mountain.Courtesy Image
Men’s Journal: How many snowboarders will be representing Team USA this year and who are your biggest competitors?
Red Gerard: Team USA will be four men and four women. As far as our biggest competitors, Canada and Norway always have pretty good teams. If I had to focus on someone specifically, I’d say Marcus Kleveland from Norway. He’s really good at what he does, and somebody I grew up watching and looking up to. He was the guy all my teammates watched too, even before we made the U.S. National Team. He was just this crazy kid who could do double courts—and we’re all, “Oh my God. I want to be this kid.” And now I’m up against him.
What’s also cool is that everyone in our sport is so nice. You expect people you grew up watching to be these big professional athletes, then you meet them and they’re just these nice, humble men and women.
What does family mean to you?
My family is everything. I feel so lucky to have such a big one and I love them all so much. There have been many times where they’ve helped me along when I’m stressed out, or just kept me grounded during little victories along the way. People ask me who my best friends are. They’re family.
You exude buoyancy and levity. How do you stay grounded as an internationally known athlete going into your second Games at the age of 21?
I go golfing with my cousin every day after he’s done working. I also live with my brothers. It’s the simple stuff: doing dishes, taking out the trash. I’m no better than them in any way, and that’s what helps keep me grounded. No matter how much I win, lose, succeed, or attract media attention, I’m still their little brother. So they’re always kind of beating up on me and keeping me in line. They never let me forget that I’m the little brother!
Also being around a large family, I roll easily with a lot of people. It makes being on the road easier for me than it is for athletes who’ve never had that constant movement and energy. There are a lot of people on the team from smaller families than my own, and I think they do struggle with being around a lot of people for that long—especially being on the road for months on end. A lot of times, you don’t really have a ton of personal space while traveling because we’re always rooming with someone. That doesn’t bother me at all because that’s just how I grew up—y’know, in a house where there were 10 of us.
Has Covid impacted your training? Is it a psychological hurdle at all for you?
No. Obviously, there’s always that scare of getting sick, especially so far away from home. I got it in August 2020 and was lucky it didn’t do much to me. That boosted my confidence about traveling. The rigorous testing and staying in a bubble is a little annoying but necessary, and by now I’ve gotten used to that.
How do you approach training physically and mentally for your runs?
At this point, I’ve been doing it for so long it just feels really natural. At the training camps, I’ll have a couple of tricks I want to learn and I’ll just slowly chip away at trying to reach my goal. After, it’s all about trying to treat my body for the next day because it does get pretty sore, especially if I’m training seven days a week on snow. After snowboarding, I stretch and get in the ice bath for maintenance. In the spring when days are longer, we have full days. It’s so fun. We’re linking up, snowboarding, then getting off the hill and going skateboarding, then ending it with golf. By then I’m so torn up.
How much coaching do you need if you’ve been on the snow since you were two?
My coaches are out there every day with me. I’ve been with Dave Reynolds since joining the U.S. team when I was 13. I have a really good relationship with him and consider him to be one of my closest friends.
All my brothers were into snowboarding when I was growing up and it was always more about getting in a good groove and riding with friends. That’s when you tend to learn tricks and snowboard better—when you’re just out having fun, so that’s how it is on the mountain. Obviously, it’s on a different scale now that we’re doing bigger tricks and all that. I think all of that makes me very coachable.
Are you planning any new tricks you haven’t done before?
For sure. Every time we go to those training camps, we always have tricks we want to do. Right now, it seems the trick in snowboarding is 1620s and figuring those out. That’s been the goal—to get those dialed. Luckily enough, I feel I’ve done a couple of them and now it’s just trying to get to that comfort level where I feel like I can do it in bad weather. I can’t be scared of the trick.
Do you also train on a trampoline or is it all open-air on the mountain now?
I did a lot of that when I was younger. Then as I got older I noticed that the trampoline started to hurt my body more, so I stopped. Now, it’s just all up on the mountain. You just work yourself up to it. There’s obviously a level of commitment when it comes to competing at this level. For me, a lot of it is mental. Picturing it in my brain and doing it in my head—a million times over and over, until it’s time to actually execute it. Then at that point, you just kind of go out and do it.
Have you ever had a major injury?
I’m lucky. Knock on wood, I’ve never broken a bone or anything. Last year, I did have a ligament issue and knee surgery on my meniscus. It was a six-month process, but it’s good now.
What have you learned about yourself since your last triumphant Olympics?
At the 2018 Winter Olympics, I was pretty young and I think it forced me to mature quicker than your average kid—which I was very grateful for. I got to meet a lot of cool people, and I was just put in this realm where I needed to mature very quickly.
Before the Olympics, I didn’t really care much about winning because it was just such a rush going to all these contests and competing with all of these people. But as I’ve gotten older I’ve learned that I really do enjoy being on the podium. If I’m going to compete, I want to give it my all. Another thing I’ve learned over the years is just more about myself and how my body works. Before the last Olympics, it was all just fun and games. And it still absolutely is, but there’s also a new sense of professionalism for me now.
A shift in your mindset?
Very much so—just trying to achieve something special. I’m a natural athlete, and I really like being fluid, in the zone, and being present. It’s what makes me tick and I never want to lose that.
Do you see yourself going for four Olympics?
I’m a pretty step-by-step guy. I try never to get that far ahead of myself. After these Olympics, maybe I’ll take a little break. I’m a big fan of filming snowboarding and making movies, so maybe I’ll take a year to do that. But I absolutely plan on coming back to competing because I really enjoy it. I think a lot of snowboarders don’t enjoy it as much. But for me, I like to put together these runs. It’s like nothing else.
Does competing in the Olympics feel different? Do you feel a patriotic pull?
The actual snowboarding part of the Olympics is no different than any other contest I do, but there’s a whole other aspect here obviously. A lot more media attention. A lot more eyes on you. And, of course, I’m representing my country and I have my family there watching. It’s bigger in many ways, but when I’m standing at the top I just try to think, “I’ve been doing this since I was two years old.” A lot of people ask me how I got to this level. Step by step. I’ve just been doing it for so long.
Some speed round questions for you: Favorite food?
I’m all about the sushi.
Favorite film?
The last Bond movie.
Do you have a favorite band?
I’ve always been a Rolling Stones guy.
Favorite place to snowboard with friends?
Powder resorts are the best. Woodward Park City just opened and it’s really cool.
Greatest snowboarding influence or mentor?
My brothers. Danny Davis has always been up there too—the way he treats people with kindness and carries himself with such integrity. I think he’s just a great representation of how snowboarders should be.
This 20-minute barre burner targets the muscles in your lower body and core, and will light.them.up. Check it out below and lemme know if you try it!
Hey hey!
For today’s post, I have an all-new barre workout for you! This one is short – perfect to squeeze in a quick afternoon workout – but spicy. This lower body barre workout with weights will target the muscles in your lower body, particularly your quads, inner thighs, booty, and core.
You’re looking at a unicorn. You might guess I’m talking about the price of the Bentley Continental GT Speed: $274,900. That already puts the two-plus-two British supercar far out of reach of the average Mini purchaser. Nope. The Bentley Continental GT Speed has genetic rarity under the bonnet (read: hood). The beast quaking this Bentley is a 12-cylinder, fire-breathing, gasoline-fueled jewel that blasts 650hp and 664 ft. lbs. of torque. And for obvious reasons this form of propulsion is no longer in fashion, even in the eff-everyone-else baller realm of supercars.
Bentley’s not stupid: Even their customer base is quickly switching channels to Bentley’s hybrid offerings and the brand has committed to a plan where, beginning in 2.5 years, they’ll drop a new EV every year through 2030. They’re also committing to all their manufacturing becoming carbon neutral. These goals happen to be business-savvy. Nobody would likely say it out loud at Bentley’s HQ in Crewe, England, but if Tesla proved its Model S could supplant Ferraris in the garages of Silicon Valley titans and Lucid’s Air is proving a possible successor (and without a doubt, so will Rivian’s R1T and the new EV Hummer, etc.) then the Bentleys of the world must evolve as well.
But…there’s a tails side to every coin. Imagine a world 20 years from now when something that runs on gasoline is increasingly unusual. You might have to pay a hefty luxury tax to even wield such a machine, and likely, in that rare atmosphere, the only place to drive such a car would be a members-only track. Cars like one of the last 12-cylinders made may be verboten on urban streets—but they’ll very likely be excellent investments even if they rarely run.
With that buy-and-hold context in mind, here are three facets that stand out on a car that’s not even trying that hard to be “stealth.”
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More Than the Sum of Its Cylinders
The twin-turbocharged W-12 configuration of this engine is unusual, even in the realm of twelve-cylinder motors. And as mentioned, it’s not likely to stick around, yet the reality is that even for all its prowess (0-60mph in 3.5 seconds and a 208 mph top speed are no joke), the joy of this Bentley isn’t found in sprinting. It’s in slaloming.
Bentley’s air-adaptive suspension, as well as electronic active anti-roll bars prevent the Conti from wallowing even as you bang 5,011 pounds of mass around turns. It’s an experience that can’t help but make you giggle. It’s absurd that a car this comfortable and plush (and hush!) on the interstate wants to dance around every sinew of double-yellow country lane.
Now, this isn’t quite magic. All Continental GTs get all-wheel drive, but the Speed version also adds four-wheel steering, so it’s quicker to turn into a corner under throttle—and that helpful tuck-in provided by the rear wheels makes the Bentley dart like a much smaller, much lighter vehicle. It helps that Bentley’s reformulated the power split of that all-wheel-drive system to bias torque to 90 percent rear most of the time. The car feels sportier at every apex, like it wants to wag its tail, then power shifts forward to pull the steering back straight. Grab a big fistful of paddle to downshift the manumatic eight-speed gearbox just before a bend and the whole recipe gets even tastier.
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The Devil Is in the Details
Test-driving a car like this is an exercise in envy. And even if you’re quite wealthy, the sheer perfection of a cabin so well executed will have you calling your personal architect and grilling them to copy every last thread and fitment to the interior of your mansion.
Not that it’s all precisely everyone’s cup of Earl Grey. The thing to copy is the quality of execution, not necessarily the specific aesthetic choices.
On our loaner, the carbon fiber dashboard and lacquer-everywhere along with diamond-in-diamond quilting on the seats had a rented jet-set quality that was distinctly over the top. Not to worry. Bentleys are seldom bought “off the rack.” You can choose from 26 fabric and hide options for seating and interior panels, and there are myriad hard-surface materials to mull over. This doesn’t even begin to touch the customization potential either, since Bentley’s goal is that no two cars are alike. And why not? If you’re in for nearly $300,000, why not use the canvas they’re offering to paint your own masterpiece?
Regardless of material choice, you’ll have seats outfitted with massage and heating/cooling functionality. They’re so comfortable, it’s difficult to pry yourself away even after hours behind the wheel. It doesn’t hurt that the 2200-watt, 20-speaker/subwoofer audio system will darn near make you cry at its astonishing sonic clarity.
Also, for all those who might instead choose a super-cramped sports car, go ahead. What the Continental GT Speed offers isn’t just pace, but genuine comfort. The backseats might be small, but they exist, as does a reasonably sized trunk. This is a gran-tourer in the classic sense, so you’re never deafened by a droning exhaust, bellowing engine, or beating-you-to-submission suspension. Get away for a weekend in this supercar and you’ll arrive fresher than when you left.
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Weight-ing for the Future
One revelation that’s arrived at the rear of any EV owner is that all that weight in the basement corners better. Fast-twitch has a place, no doubt, but what’s been more appealing recently is making the most of…assets. Even though an EV has to be heavy, putting batteries in the floor can give even a softly sprung machine a planted feeling that lends the driver sharper control.
Welcome to the club, all you newcomers.
While the GT Speed is entirely gas-powered, driving this car is like looking through a wormhole. You’re gazing back in time at everything Bentley knows what to do with weight—and simultaneously seeing a road map to the company’s EV future. Because if they can achieve this much poise with a car with this much weight on the front axle, just imagine what they might do with a perfectly even balance of power and bulk.
If you have the means, plunk down your Black Card for the Continental GT Speed, pronto. But there’s hope, too, that a car like this heralds even more creativity for what Bentley can turn out come 2025.
Elite American athlete Josh Williamson is gearing up for a slot on the Team USA Olympic Bobsled team. Very few bobsledders come from the state of Florida, but the line of questioning about a snowless kid pursuing a winter sport has grown tiresome for Williamson. He’s ready to talk about much more. Known for being a methodical tactician with a giant work ethic, Williamson spoke with Men’s Journal from his apartment at the Olympic Training Center in Lake Placid, NY, on the eve of his departure for Europe and pre-Olympic competition.
Men’s Journal: How are you feeling today with so much big competition approaching—and so many years of training distilled down to hundredths of a second?
Josh Williamson: Yes! Faster than the blink of an eye. You can win or lose by just that. I feel really good. I’m anxious and excited, but mainly just ready to go. We’ve put a lot of work in this summer. It’s pretty exciting.
Are there any rituals you stick to during your “off days” of training?
Every day I try to do some kind of activity, even if it’s just a low-intensity, 10-minute bike ride. I make sure I get enough sleep—sleep in if I have to—eat a ton, drink lots of water, and be as low stress as I can. I try to pack [in advance] to make sure I’m not stressfully scrambling around before travel. I like to keep the nervous system cool and calm to get as recovered as possible.
With bobsledding being such a short burst, high-intensity, sprint-like sport, it requires heavy weightlifting movements—so it’s really important my nervous system stays healthy when I’m burning that candle. If I’m stressed in my life, whether it’s with a relationship or family or anything like that, I’m burning the candle at both ends—so sometimes the best thing to do is just rest to feel fresh when it’s time to really get after it, whether it’s on a race day or on those hard training days.
How would you describe your road to the Olympic Games so far? Have there been any twists, turns, or surprises?
One of the biggest surprises for me is finding ways outside of training and competition to cool down. Mental health is key. I played sports my entire life—and was always the tall, lanky kid. Another twist, early in high school, was finding the weight room. Eventually I got a strength and conditioning coach who really made me love it, and I started to see results from consistently showing up. It put me in a strong, positive position for bobsled.
As far as training, I love sprinting, weightlifting, and jumping. Anything that requires explosive, short-burst movement is something I really enjoy doing. Motivation to train has never been an issue for me—not even the monotony of it, surprisingly enough. It’s actually something I enthusiastically embrace. I’m a big routine guy—y’know, the disciplined, methodical guy who lays his clothes out for the next day.
Sometimes I’d say I have to pull back on the reins a little bit. I’ll stay up too late at night watching videos of my training instead of getting enough sleep. I can stress myself out over perfection and that stress to the body isn’t good.
What do you like to do in your free time?
It’s the little things that keep me happy. I love drinking coffee. That’s not very unique, but I really enjoy it. I love getting outside. Up here in the Adirondacks it’s so beautiful. I never grew up around mountains. In Florida, I spent almost every day in a lake, river, or the ocean. I love that too, but up here it’s just a completely different environment and beautiful in another way. I limit time on my phone and computer, which really improves my mood. I have a lot of great friends here at the Olympic Training Center, but it’s almost like dorm living. I tend to be a pretty introverted person, so that down time to stay balanced and energized is pretty vital to me even as part of a team.
Can it be challenging to achieve that vital balance given the degree of focus and dedication required for your sport?
I’ve been an athlete for so long that I just identify as one. But it’s just as important to step back from that a little bit. I’m much more than an athlete and my father reminds me to hold onto that broader perspective. Honestly, I’d love to train and race every second of the day, but that’s just not good for longevity or even high performance. Singular obsessiveness has proven itself to be an unhealthy way to go.
When athletes retire, many of them get lost. I’ve learned wholeheartedly that balance is really what allows me to perform at a high level. The best performers I’ve seen seem to be some of the most balanced people. They attack training so hard because they also know how to step away. When I take healthy breaks and days off, I’m that much more excited to get back in the gym or on the ice and do it again.
Is sustaining high-performance in bobsledding challenging at such an elite level?
This is such a high-performance environment for everyone. There’s the mental side, but those tangible numbers matter as well. There are daily—even hourly—goals to chase to achieve personal bests. We see training percentage points go up or down with lots of seconds, numbers, and data. In four-man, I’ve noticed successful teams are often the ones who’ve been together for a long time. Measurement, metrics, input, output. Being the best is about math and the longer you ride with your team the better.
Have you noticed any differences in the U.S. approach to training versus other countries?
There are differences. Germany is a great example. Their bobsledding program contracts each pilot to a four-man team with their own personal coaches. So collectively they’re Team Germany, but each of their sleds is more autonomous in that way. With Team USA, we have a large pool of athletes with the coaches making decisions about who’s on what sled, naming the team just one month before the Games. I think there are benefits and costs either way. On the one hand, our system gives everybody a fair shake to make the team and ensure we have the best athletes representing our country. On the other, there can be a real benefit to having that long-term cohesiveness. Some of the best teams in the world and the best teams historically are ones that have been together for years..
Most likely Hunter Church will be in the pilot saddle?
Hunter Church is one of the best pilots in the world and he deserves to go into turn one with a fighting chance. It’s my job to give him an extremely competitive push. He’s not only my teammate but my friend, and I want him to do well because he deserves it. Same goes for my other teammates. We’re all pulling and pushing for each other. That’s something our coaches talk about often. A lot of them are former Olympic medalists and they talk about when you get on that line, when it’s just you and those three other guys, they’re who you want to push for and win it for. Those are the people who know how hard we’ve all worked to get there and we’re the only people who can do it at that moment—together.
Who would you say are your top competitors this year?
Germany is consistently dominant. Latvia is very good. Canada has been great recently. Russia and Switzerland are always good, too.
Sounds like it’s anyone’s game.
Whoever’s the fastest in China during those two days of racing in February are the medalists. No matter how good you’ve been the rest of your career, that’s racing. That’s part of why I love it. I’ve played lacrosse and football and a lot of team sports, and those are long games. There’s a lot of giving and taking in those sports. In racing, it’s just us against that clock.
How far is the sprint at the beginning of the race?
It’s 60 meters. When the time actually starts, it’s 15 meters away from the block, so it’s what we like to call a “fly-in.” I weigh about 228 pounds. My teammates are generally anywhere from 210 to 235. It’s a bit of a push. You got guys squatting 500-plus pounds. You gotta be pretty tall to carry that weight as well, so you’re looking at six foot-plus for most guys, 220-plus pounds, fast, and powerful.
Fans can’t get a real sense of how many Gs you’re pulling down on those turns because the camera is moving with you. Can you describe for the rest of us what it all feels like?
It’s a rush like no other. The race looks very smooth, but we’re rattling the whole way down at over 90 miles per hour. The sound is deafening coming down the ice with over 1,000 pounds—like the roar of a freight train—while our pilot is navigating the gravity and forces of the turns. If you try to fight at the end of a turn to get off of it or build pressure, the track is gonna spit you out at the end. You don’t know where you’re at. You’re hitting walls while your helmet’s hitting the sides of the sled and you’re dancing with those millimeters. You’re in control while also being out of control. That’s the best way I can describe it.
What are you thinking while your head is tucked down during the race and you’re trusting your pilot at that speed?
Mainly about optimal body position, which we memorize. This summer we went to the wind tunnel down in North Carolina, sat in the sled, and found the most aerodynamic position with the least amount of drag. For example, I’m tight in this part of my abdomen and my hands are positioned a certain way. I memorize all that, then I try to hold that position as well as I can going down the track while also moving with the sled. I wanna feel like I’m one with the sled—not like I’m slapping my head left when we need to go right because any little force or energy going in a different direction can really change the ride. Again, we’re talking hundredths of a second and inches. There’s no better feeling in the world than seeing your teammates giving you the number one finger at the end of the run.
Do pilots like Hunter Church and Cody Bascue have a different psychology or different attitude than the other athletes in bobsledding? Are they like quarterbacks or volleyball setters with a very unique kind of leadership mentality?
It’s a unique leadership role. The pilot is pushing too, so you need him to be a great athlete. But then he’s gotta get in and go to complete zen, like a race car driver. I’m thinking the same thing in the back, but I’m not the one driving. Cody and Hunter have both have been driving since they were kids. It’s now just in their blood.
What have been the most important ways you’ve overcome adversity? Any sage advice for future Olympic bobsledders?
I think you have to be accountable to yourself—and also to others. I love what I do. I love training and racing, but the relationships and friendships I’ve built are the only reason I am where I am at this moment. There’s this big misconception that being a man is about going it alone and the need to bury your feelings. We hear a lot about “being tough.” That’s just so backwards. The only times I’ve done anything remarkable in my life have been because people, friends, teammates, coaches, and family members have helped me get there or figure something out. My achievements are all a byproduct of so many people investing in me. That’s a huge driving force. There are things you definitely have to do for yourself, but nothing worth doing is achieved alone. So my advice is to lean into your friends and ask for help when you need it. It’s okay to not be okay sometimes. I’m the one racing. I’m the one who shows up and does the work, but I’m also mature and humble enough to know I didn’t do any of this by myself.
Who are the most important mentors or influencers in your life?
My grandfather (mother’s father). He was a great athlete. He’s taught me so many valuable lessons about sport and life. My father. I’ve watched the way he’s lived, the way he operates, and the way he works—and I can see myself in him a lot. My dad also always reminds me to not be so hard on myself—keeps that perspective and balance. “If you were to stop bobsledding tomorrow,” he tells me, “there’s so much more to you than the sport—and there’s so much more to you than any sport you’ve ever done.” That’s a great reminder.
Quick speed round?
Bring it.
Favorite band?
I love Outkast, ACDC, Red Hot Chili Peppers, The Eagles, The Allman Brothers, Fleetwood Mac, Lynyrd Skynyrd, Tom Petty.
Favorite food while training?
We were joking today that the cafeteria here is giving us our last meal for lunch today. We’re having steak, Texas Toast, and peanut butter cookies as a sendoff. That’s some serious American diesel food before heading over to Europe.
Favorite Olympic sport besides bobsledding?
Track and field and weightlifting are huge for me. There are some incredible athletes who do raw speed, power, jumping, and strength. It’s so pure to me—just this beautiful expression of raw ability.
Welcome to Do It Right, a new series where we cover essential skills that everyone should know. From staying fit to caring for your gear and beyond, each Do It Right post calls on expert advice to help you learn something new across a wide range of topics.
The Skill: How to Deadlift
Deadlifting is the simple act of standing up while holding a lot of weight. It’s a relatively simple exercise, but doing it correctly requires proper technique, and many people mess it up. The step-by-step guide below will ensure you’re on the right track. For clarity’s sake, we’re going to handle the conventional barbell deadlift—the most commonly used version of the lift—and not any of its counterpart movements.
The Expert
Lee Boyce, Toronto-based strength coach, speaker, owner of Lee Boyce Training Systems, college professor, and internationally published fitness writer. Despite having undergone reconstructive surgery to both knees just a few years ago, I can deadlift over 500 pounds, so I know a thing or two about how to get strong and avoid injuries—especially with this movement.
What You Need
A barbell, weight plates to load onto it, some empty floor space, and good old fashioned gusto.
Load the barbell to your desired weight. It’s best to start light, and make sure to take note of the size of the weight plates you’re using. You want the bar to rest about nine inches off the ground (by using standard plates about 18 inches in diameter). Olympic bumper plates are all this size, regardless of the weight of the plate. Iron plates, on the other hand, often get smaller as they get lighter. If you’re using smaller plates, the height of the bar will be closer to the ground, meaning you’ll have to bend over further to pick the weight up. That could be risky. Instead, mount the bar on a slightly elevated surface so the height matches the standard Olympic plate height.
Step right up. First, find your foot placement relative to the bar. Place your feet hip-width apart, and close enough that your shins almost touch the bar—an inch of space between shin and bar is ideal. When you look directly down at the bar, it should divide your foot roughly in half, right over your shoelaces.
Get a grip. The next step is to make fists on the bar. (Don’t worry about your back or the rest of your body just yet.) Keep your feet planted, reach down, and place your hands on the bar just outside your shins using a double overhand grip. Let your back round. You should feel a nice stretch in your hamstrings.
Get uncomfortable. This sounds counterintuitive, but hear me out. Squeeze your body into a flat-back position by sticking your butt out and pushing your chest up high, all while holding the bar while it rests on the floor. To help get into this position, pinch your armpits back and drive your knees out against your forearms as you try to raise your chest. If done correctly, you’ll have your upper chest positioned over the bar, and the top of your head, your back, and your butt will form a straight line. Remember to tuck your chin in; your eyes should stay focused on a spot just in front of the bar. All this tension you’ve created shouldn’t feel relaxed—and that’s a good thing.
Dig in and bend the bar. When deadlifting, you shouldn’t rely on your arms or lower back exclusively to move the weight. That’s why it’s important to squeeze every last ounce of flex out of the bar before lifting it. That’ll ensure you keep your elbows straight and lift with your body, not your hands. It also avoids any jerky, spastic motions that can throw off your technique. Before lifting, keep the bar close to your shins and try to pull it up with both hands, as if you wanted to bend the bar ends upward to the ceiling.
Stand up. Now’s the time to trust your technique. Stay tight, keep your core engaged, and lift. Make sure the bar stays no more than an inch away from your body. Drive with your legs, squeezing your glutes, until you’re standing up tall. You don’t have to lean back. As long as you squeeze the glutes the whole way up, you’ll know when you can’t get any taller. Once you’re up, hold still with a proud chest and tight butt for one full second.
The dismount. Now it’s time to reverse the steps to return the starting position. First, drop the hips back. Pretend you’re aiming for your butt to touch a wall behind you, and keep your back flat as you go down. While doing this, let the bar drag down your thighs in a smooth, controlled motion. Once the bar crosses knee level, it’s okay to emphasize a “sit down” pattern, and let the weight return to the floor. Once the bar passes your knees, it’s also okay to lower it a bit faster.
Repeat. Now that the weight is back on the floor, take a second before you grip and rip another repetition. Reset yourself, and repeat everything from step four onward. Don’t skip this step—it’s important to give yourself a chance to get tight before each rep. It may feel unimportant if you’re lifting an empty bar, but once you tack on more weight, every last bit of tightness becomes invaluable.
If you’re more of a learn-by-seeing kind of person, then check out the video tutorial below, which breaks down all the steps visually.
With practice, you’ll master deadlifting and get the most out of this incredibly important movement. The deadlift targets the entire posterior chain, or the muscles on the back side of the body (primarily the gutes, hamstrings, and lower back). It offers serious strength and muscle-building benefits, and when done correctly, it’s one of the most joint-friendly exercises you can do. Take the time to learn the proper form now, and you’ll reap the rewards for a lifetime.
Success. What does that word mean when you’re an elite 21-year-old athlete and neuroscience major? Long-track Team USA speed skater Conor McDermott-Mostowy has a few thoughts about personal goals, becoming a well-balanced man, and what it means to represent the United States in the 2022 Olympics. He also has his own definition of success—and it’s not what you’d think.
For those of us who remember Eric and Beth Heiden, they truly introduced the U.S. to the sport. The Wisconsin-born siblings excelled in speed skating, cross-country skiing, tennis, soccer, and cycling back in the day when athletes didn’t specialize in one sport from a young age. Beth was a speed skating bronze medalist at the 1980 Lake Placid Winter Olympics and Eric won five speed skating gold medals. Their Upper Midwest, All-American smiles were on Wheaties boxes, the cover of TIME, and in our living rooms.
Short-track speed skating only made its Olympic debut at the 1992 Winter Olympic Games. In South Korea, China, the Netherlands, and Norway, skating is extremely popular, but speed skating in the U.S. remains less so. In 2002, Nathaniel Mills, the three-time Olympian in long-track speed skating, helped start a beginner speed skating program at Fort Dupont Ice Arena in Washington, D.C.—a mecca for small skating clubs producing world-class speed skaters. Why The Beltway and not Salt Lake, Park City or Duluth? Coaching is the key. Years ago, Korean parents in the area started recruiting coaches directly from South Korea’s talent pool, organizing their visas and paying their salaries. That pipeline of talent has flowed and flourished. Now, three extremely competitive skating clubs stand out: Dominion, Potomac Speed skating and United Capital Blades.
McDermott-Mostowy discussed the rise of speed skating in the United States and why this sport gripped him so young.
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Men’s Journal: How is training going?
Conor McDermott-Mostowy: I’ve taken a year off from college and that has allowed me to train full time. I’ll be going into my junior year after The Games.
I’m eyeing the 1000m, 1500m, Mass Start, and Team Pursuit events.
What skaters or athletes did you look up to when you were a kid—and who was your biggest influence as an athlete, coach, and/or mentor?
I definitely looked up to Shani Davis from a young age, and as I got older I came to have great respect for Heather Richardson Bergsma and Brittney Bowe because of their poise and humility despite both being powerhouses in skating. I’m so grateful to have the opportunity to train with Brittney now and call her my friend as well as teammate. I’m also extremely excited to watch Gus Kenworthy ski.
When I was transitioning from short-track to long-track, one of the best experiences I had as a kid was watching Shani Davis. He made short-track in 2002 and by 2006 he was skating long-track—winning silver and gold in 2006 and 2010. I met him once and he was just so incredible. Meeting him was an awesome, indelible experience for me. He’s a great example of focus, technical execution, and kindness off the ice.
A word about your coaches? For non-athletes, it can be difficult to understand the athlete-coach relationship at the highest levels of sport.
My first coach was Nathaniel Mills—a 3-time Olympian [‘92, ‘94, ‘98] for Team USA in long-track. My first coach in Utah was Mitchell Whitmore, who’s also a 3-time Olympian (‘10, ‘14, ‘18) for Team USA in long-track. My current coach is Ryan Shimabukuro, our long-track National Team USA Sprint Coach.
I worked with my short-track coach [Hyun Jung Lee, a standout Korean Olympian in 1988] for eight years and we had conversations about how our training together fundamentally changed the way she coaches. She grew up among the Washington, D.C., community of speed skaters that implemented a very strict method of training. At the end of our tenure together, Coach Hyun Jung Lee, said to me, “You are as strong as I can make you. There’s nothing more I can teach you.” It was time for me to transition away. We both knew it was time.
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Unlike some athletes, you weren’t a prodigy or a standout from the beginning. Can that pay dividends in the long run?
Yeah, thankfully my parents prevented me from burning out early. There’s a deep tradition of speed skating in D.C. because of the Korean community. They’re the technical gold standard of the sport. Coach Lee told me that when she was younger, skating was the singular focus and everything else was sacrificed. She expressed that she was interested in making me a less singularly focused athlete and more of a well-rounded person—taking what she herself had learned and imparting that cautionary wisdom on me. I have my parents to thank for my long-haul focus psychology. They don’t let me get singularly obsessed, and I’m grateful for that too. I’ve definitely had a lot more failure than I’ve had success in my life. I wasn’t a prodigy, so I accepted failure and moved on.
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What’s the biggest lesson you’ve learned from failure and success as an athlete?
A poor result is only a failure if you don’t learn from it. I lost a lot when I was younger, and I think all that losing contributed to my success now. I never got comfortable with where I was and learned from every race I lost.
Are you a perfectionist?
Yeah, I am. I’m very technically-focused. The best skaters are flawless in every move they make. Part of what I love about skating at this level is that you can’t hide behind anything.
We have a saying in skating: Practice doesn’t make perfect. Perfect practice makes perfect. I show up 100 percent every day to skate. When I made the first World Team two years ago, it was the most excited I’ve ever felt about skating. My coach instilled so much confidence in me, so going from short-track to long-track was a thrill.
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What the greatest benefits and challenges of being an elite athlete?
Being a professional athlete can be the best and worst job ever. It’s an incredible opportunity waking up every day and going into work to do what I love. I get to travel the world. I have access to amazing support staff that monitor my nutrition, give me massages, and just keep me in the best shape I can be both physically and mentally.
Where the fantastical illusion of being a professional athlete starts to crumble is when you look at the financial side of the sport and the lack of “job security.” Speed skating is not like basketball or football where professional athletes are all paid handsomely. The stories of Olympic athletes like Michael Phelps or Simone Biles who cash in from their athletic success are the exception, not the rule. How much I get paid, and even if I have access to healthcare, is dependent upon my results each year. I’m fortunate enough to have an amazing sponsor that helps pay for what I do and makes it all possible—but if I didn’t, I wouldn’t make half of what I need to survive.
In most of the countries we compete with, Olympic programs are government-funded. Their athletes are at least paid enough to live. That’s not the case with Team USA. I don’t think most people understand how prohibitively expensive training to be an Olympian is.
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How are you preparing mentally and physically?
The average training day consists of two workouts with a break in the middle for lunch. We usually skate in the morning, then have off-ice training, weights, or a bike ride in the afternoon. Recovery is almost as important as training. You need to be rested and recovered in order to perform your best every day. As a national team athlete, I have access to athletic trainers to treat acute injuries and perform recovery massages. I also have access to myriad recovery tools from hot/cold baths to compression sleeves for my legs that use pressurized air pockets to increase circulation and flush lactic acid.
How does diet factor in?
I don’t believe that you have to have a strict diet as an athlete as long as you’re conscious of what you’re putting in your body. At U.S. Speed Skating we have a great nutritionist who helps us navigate what we eat, and she agrees there isn’t a singular diet that fits all athletes. Simply cutting out all sugars and fats isn’t healthy or necessary, but I do try to just be mindful of what I eat.
In all athletics, there’s a huge mental game happening alongside the physical one. How do you view the mind/body connection?
I’ve spent a lot of time in the last few years thinking about that. If you’ve ever been through a rough breakup or had a loved one die, you know how powerful the mind is and how it can affect your physical wellbeing. The ability to overcome the messages your brain is sending is key to becoming a better athlete. I’m someone who used to not eat or not eat enough on race day because my nerves would make me so nauseous. It took a lot of work and experimentation to be able to overcome that urge not to eat, but being able to properly fuel your body, even when you don’t want to, is a skill all athletes must learn.
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How would you describe your mindset right now?
I get a little solitary before competition these days. When I was younger, and not as mentally strong, I’d become withdrawn, serious, and sort of scary. Honestly, I try not to think of goals like winning a medal. Instead, I focus on technical aspects of the sport.
What message would you send to young men out there who have a goal and dream—athletic or not?
I think the saying, “If you dream it, you can achieve it” is completely true. Achieving a dream is not as easy as that saying makes it seem, but I believe the spirit of the saying to be fundamentally true. Most lofty goals can be achieved if you are willing to put in the time and effort. Malcolm Gladwell popularized the idea that to become an expert in something, you have to put at least 10,000 hours into it. While I don’t subscribe to any philosophy that sets hard rules, I’d agree with his assertion that natural talent really only separates people who have put in the same amount of time in the pursuit of a goal. If you’re willing to put in more time and effort than someone who appears to be more naturally gifted than you, you can surpass them.
Your take on the “Just shut up and dribble” era of asking athletes to remain apolitical in the public domain?
I find that extremely offensive, objectifying, and insulting. Who we are outside of the ring matters. Being vocal is not for everybody, but it’s something I feel strongly about. I use my platform and voice to support positive change.
How do you define success?
I was walking by some graffiti a while back that had the word “success” painted on the wall. Success is always a moving target. For me, I always first ask: Does my success come at a cost to others? It’s a great motto to live by so I had the word tattooed on my arm. My mother and grandmother were floored.
The tattoo is a reminder for me. It means that I know I’m here. It reminds me to be satisfied. If I don’t medal, I can do plenty of things after that. I need to take inventory often and be happy just working toward this goal. It’s an ongoing process. Plus I have other ambitions so speed skating will not be the zenith of my life. I plan to go for more Olympics in 2026, then move on to other life goals. I’ll walk away with my head up no matter what. That’s the thing about success: It’s not about the crowds, the competition, or the outcome. I know it’s there.
From boutique properties to luxury resorts, there’s no shortage of accommodations for travelers opening in 2022 across the United States. And after two years of limited travel, we’re thrilled to be checking out (or perhaps more appropriately, checking into) these new hotels in the coming months.
It’s impossible to categorize all of the new and recently opened hotels across the country, so we focused on some of the buzziest openings, and a few clear trends emerged. In the coming year, a greater number of properties will lean into making the hotel itself a destination, others will focus on giving a second life to much-loved historical buildings, and more still will put an emphasis on the outdoors.
While this is by no means an exhaustive list, these new and upcoming hotel openings stand out from the crowd—and have us excited to hit the road this year.
With these properties, the hotel is the destination.
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1. Grand Bohemian Lodge Greenville
Greenville, SC
The focal point of Greenville is, without a doubt, Falls Park on the Reedy River. It’s a sprawling urban green space a stone’s throw from the city’s main thoroughfare, and it’s filled with local art, manicured flower displays, winding pathways, and the waterfall for which the park was named. When the 187-room Grand Bohemian Lodge Greenville opens in May, many of the rooms will overlook this dazzling slice of open space. But the view isn’t the only perk: The luxury hotel will also feature an art gallery, wine room, spa, restaurant, and bourbon bar.
It seems like there’s always a new hotel going up in Los Angeles. The latest offering: A new Conrad property, part of a more luxurious portfolio of hotels within the Hilton brand. Although it’s part of a chain, this hotel differentiates itself because it’s integrated into a larger complex designed by renowned architect Frank Gehry. The result? A hotel with a vast range of amenities, including shops, restaurants, gathering spaces, 305 guest rooms, a spa, an indoor-outdoor lobby, a public concert space, a 16,000-square-foot rooftop with a private pool, and more. It’s slated to open in June.
Tupelo doesn’t get enough love. The city has a thriving music scene (which makes sense—it was the birthplace of Elvis Presley), dynamic restaurants, grand green spaces, and great shopping. The opening of this sexy new 79-room boutique hotel (the first in town) might finally help the city get the attention it deserves. It’s located right on Tupelo’s main street, and it’ll be an ideal base for helping travelers discover this hidden gem in the South.
This new hotel in Orlando is a triple threat. It’s incredibly high-tech: Rooms feature View Glass smart windows and voice-automated controls. It’s also wellness-focused—it boasts a start-of-the-art wellness facility, a spa helmed by Dr. Deepak Chopra, and exercise classes with Limitless Minds, a company co-founded by Seattle Seahawks quarterback Russell Wilson. And it’s art-forward, with more than 500 pieces of art on the property and a 50,000-square-foot sculpture garden. If that’s not enough, the rooms are visually stunning, too.
When the First National Bank was built in downtown Roanoke in 1910, it was considered ahead of its time, largely because it had a newly invented electric elevator. This spring, 111 years later, the building will reopen as The Liberty Trust, a swanky seven-story boutique hotel with 54 rooms. While there are plenty of nods to the building’s historic past, they’re paired with modern amenities like a FitnessOnDemand app for in-room workouts, high definition TVs, and Nespresso machines in every room.
2. Roost Apartment Hotels
Cleveland, OH and Detroit, MI
With the rise of remote work, more and more people are taking advantage of the ability to work from anywhere. Because of that, extended stay hotels (where guests stay for weeks or even months) are experiencing a bit of a renaissance. The Roost Apartment Hotels brand already has three stylish outposts in Philadelphia where each room (studio, one-, and two-bedroom units) is equipped with a kitchen and work space.
In 2022, Roost will open two more locations. One will be in the historic May Company Building (a former department store) in Cleveland. It’ll have 62 apartments and amenities like a rooftop terrace, a gym, a library, and complimentary e-bikes for exploring. The other will be in Detroit’s Book Tower (an iconic skyscraper) and will boast 118 units, two restaurants, a bar, a bakery, and a rooftop event space.
Space in Denver is at a premium—the city’s real estate market is scorching and has been for a while. Some clever designers, however, are getting more bang for their buck by reimagining existing buildings, and the soon-to-open Slate Hotel is a great example. The 251-room hotel will be housed in a former school building in Golden Triangle, one of the city’s most happening neighborhoods. The revamped building will also have meeting areas, an on-site restaurant, retail spaces, a library (aptly called “The Study Hall”), and an “activation alley” for displaying local artwork.
At these properties, communing with nature and unwinding in luxury go hand-in-hand.
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1. The Lodges at Knapp Ranch
Vail Valley, CO
One side effect of the pandemic has been a renewed interest in nature—travelers are increasingly seeking out destinations where they can enjoy the outdoors. The Lodges at Knapp Ranch, a retreat nestled in the Rocky Mountains of Colorado, will offer just that. The Ranch has four cabins (sleeping up to 16 people total), so it’s meant to be rented out by groups. Considering the property covers more than 300 acres, your squad will have plenty of room to hike, bike, fish, snowshoe, cross-country ski, and more, all right on the property.
If your ideal date with nature also includes wine, Stanly Ranch was made for you. The former ranch and current winery estate has 78 suites and standalone cottages with unique outdoor spaces and terraces that overlook the vineyards. The Ranch boasts a hilltop wellness center and spa, hiking trails, farm-to-table dinners at its on-site restaurants, and of course, plenty of wine.
After a two-hour drive from the frenzy of Manhattan, you’ll find an oasis of calm at Chatwal Lodge. The elegant boutique hotel is located on an 18,000-acre private game and wildlife reserve, and it’s an ideal location for exploring the beauty of the Catskills. Here, your days will be made up of boating on the Toronto Reservoir, learning to fly fish, horseback riding, and maybe even catching a concert at the nearby Bethel Woods Center for the Arts, located on the site where Woodstock took place in 1969.
Even though Montage Big Sky just opened, it’s already getting a lot of buzz. Arguably the most luxurious hotel in Montana, the resort has 150 guestrooms and suites (plus 39 Montage Residences, which are apartments available for purchase), as well as amenities like an 18-hole golf course, bowling alley, indoor lap pool, fitness center, spa, various eateries, and more. It’s also well situated—guests have ski-in/ski-out access to Big Sky Resort, and you can drive to Bozeman or Yellowstone National Park in about an hour.
Scheduled to open in May, Ambient’s unique architecture—plus its location in one of the most breathtaking landscapes in the country—makes it particularly special. Each of the hotel’s 40 rooms is housed in a cube-shaped, glass-encased “atrium.” Basically, that means that each room has floor-to-ceiling windows for 360-degree views of the surrounding red rock mountains and cliffs. Bonus: It’s adults-only, and each room comes a self-serve wine dispenser.
Sharing my top picks for Valentine’s Day gifts for the gals in your life, or ideas for your own personal wish list! Please share any of your ideas in the comments!
Hey hey! Happy Monday! How was the weekend? We went to Phoenix for a fancypants event for the Pilot’s work, went on a family hike, I taught a virtual workout class, and trained a client. I hope you had a fun and relaxing weekend!
For today’s post, I’m sharing some Valentine’s Day gift ideas for her! Whether you’re shopping for someone special, or sharing this list with your partner, there are tons of great ideas here. Please share any gift ideas in the comments below or anything that’s on your personal wish list!
– A Carbon38 set! I’ve been ordering almost all of my athletic apparel from Carbon38 lately. GINAHAR gets you 15% off your first and second orders.
– A sauna blanket! My liiiiiiiiiiiife. I use this magical creation 2-3 times per week and it feels amazing. I sleep so well and it makes my skin glow. Use FITNESSISTA75 for $75off!
– A meal delivery from a service she loves. Another plug here for Sakara because it’s so amazing!
– An offer to come over and help her out with anything she might need (playing with older kids, holding the baby while she takes a shower or stares at the wall, help with errands or grocery pickup)… and actually do it ?
So tell me, friends: do you celebrate Valentine’s Day? Anything on your list?
What are your plans?
We usually keep it low-key but my favorite traditions are writing something I love about the kids on hearts on their doors Feb 1- 14. I also make them little Valentine’s gift baskets.
Hi friends! ’Tis the season for resolutions and goal setting, and I LOVE the excitement of a bright, shiny, new year. I’ll be sharing my goals and reflections next week on the blog, but for today’s podcast episode, I wanted to share some of my top tips for setting goals this year. I hope you’ll give this short episode a listen and THANK YOU so much for all of your support with the podcast and wonderful reviews – I appreciate it so so mucho.
093: Tips for new years goals and resolutions
– Aim for SMART goals: specific, measurable, attainable, realistic and timely.
– Ask yourself “why” over and over again until you realize your true motivation between your goals.
– Choose something that makes you feel excited, or something that will benefit you somehow.
– Create an action plan with specific benchmarks for your goal throughout the year.
– ACT as if you’ve already achieved this goal.
– Remind yourself of your top three goals each day and place these reminders in a visible spot.
– Don’t be afraid to pivot as priorities and circumstances change throughout the year. If something doesn’t work out, think of it as FEEDBACK, not FAILURE.
Resources from this episode:
Check out Lumen! This is the metabolism tracker I use and recommend. It customizes your nutrition plan based on whether you’re predominantly burning carbs or fat. The goal is to make your metabolism more flexible – you want to be able to switch between using carbs and fats as an energy source – and you can customize the track based on your personal goals. Check it out here and use FITNESSISTA for an extra 10% off.
If you don’t have the famous sauna blanket already, it’s one of my favorite things ever and feels SO good on chilly days. Check it out here and use the code FITNESSISTA75 for $75 off!
I love love love the meals from Sakara Life and am enjoying a shipment this week! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. They have so many great gifts (for others and yourself!) for holiday!!!
Get 15% off Organifi with the code FITNESSISTA. The green juice and gold powder are my favorites! I recently fell in love with Harmony and drink it like a hot cocoa in warm almond milk or add it to my smoothie.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
