– Hi everyone and welcome. So today we have a Q and A. I have really been looking forward to doing this for quite a while. So many questions from allof you in specific comments, I’ve really enjoyedreading all of the comments and trying to answer thequestions as best I can. So I concluded certainly a Q and A is due. We’re gonna cover a entire stray of topics from the training that is on YouTube. Also some nutrition and gratuities. So yes, parcels to been through, let’s begin.( relaxed music) My name is Caroline, I am 36 years old.I live in Northern Ireland, I know many of yous have been trying to figure out my accent. So yes, I live in Northern Ireland, I am from Northern Ireland. I am married, I am mother totwo beautiful little children. I am a certified personaltrainer, five foot two, approximately 57 kg, about nine stone. I tend not to weigh myself, but that is approximately what I am. So yes, I do love to read, I affection learning new talents, so whether it’s gardening, I adoration depicting. We as a family are quiteactive, we cherish dates out. We run now, there, and everywhere.There’s lots of cool placesin Northern Ireland to visit and lots of recreation periods out. I’ve always been active. Once I became a mother, I sort of realized that there was so muchinformation out there. And speaking to friends and family, people were on all sorts of diets, they were trying alldifferent types of training and most of them weren’treally having success.They were either focusingtoo much on the skills , not devouring enough food, tracking every single thing that they did, spend somuch hour, struggle and money. Sometimes for me, it wasquite difficult to hear the storeys that I washearing from beings I knew who were really putting in so much effort. Also combined with guilt, if they had a slice of cake. Exercise and wellbeing ingeneral, it’s a positive thing, it should be positive. Everybody can do it intheir own little mode. There’s so much message out there. There’s so much focus on aesthetics. It takes you to enjoy thejourney and to be honest, it should turn into a journeythat you don’t want to end. We’re all different, weall enjoy different things, whatever you enjoy make, doit, conclude healthier alternatives, been actively engaged and have fun.That’s mostly it. Balance is key with practice, nutrition and life and everything in general, match is most important. When the COVID-1 9 situationarose, I really decided to grab my phone and recordone of my home exercisings really to send to family and friends so that could be used to maybe aid motivate them, also to those people whoI wasn’t able to train.Of course, over meter, moreand more parties started watching it, I am amazedas to how it has been an increase. I sometimes can’t quitebelieve that how many of you stupendous parties join mein these home exercisings. So yeah, I hope yous areall having so much fun. So now we’re onto some questions, all relating to the actual workouts that you guyshave been affiliating me in. Can you gain muscle at home? Absolutely. All you’ll need is yourbody weight, that is enough to build strength, buildmuscle, muscular fortitude and likewise burn a lot of energy. Of trend, desegregating it up is great as well if “youve had” boobs, kettlebells, ankle forces, anything, as you know, we’ve worked books and chairs as well to commendation our training. So yes, you can certainlybuild muscle at home. What calories can I expectto burn during this workout? So this is definitely one ofthe most popular those issues that I get asked. Basically, I am unable tosort of say how many calories you will burn during any kind of workout. And the reason is everybody is different.So countless points come into play talking about actual calories. First of all, your work names. So you can have it onhigh-intensity or cardio or forte or heaviness, it could be a whole array of different settings, but primarily it has to do with your grade of fitness, your heavines, your frequency of convalescence, mainthing , charge of play, how hard are you actually pushing yourself during this workout? So for example, you couldburn 400 calories in a certain workout, the next week, ifyou do the same exact workout and perhaps you just haven’t hadmaybe enough sleep that week or you’ve been train alot prior, you may burn 300 calories, so certainly thecalories differ from person to person, daytime to daylight, workout to workout.How should I breathe during practise? So a usual rule of thumbis to exhale on the play. So the hard part of the movement, exhale. If you’re squatting, typicallyyou inhale on the way down as if you’re going underwater. As you come up out of thesquat, you’re coming out of the liquid and you’re gonna exhale. So you’re trying to imagine that there. Also chest press, inhaleand you’re gonna exhale on the hardest part, whichis obviously the push-up. The most important thing is though, don’t hold your breath. Sometimes you could bedoing doodly-squats or chest press with lighter loads and you’re gonna have a little bit of a faster tempo. As long as you’re breathing, try not to overthink the actual breathing process, sometimes you can’t always match your breathing tothe actual exercise itself.So please don’t hampered yourbreath and simply ensure that you’re breathing, you’re quite comfortable countenance oxygen into the muscles. So the next questionis definitely something that I want to cover. If I do lower abdominal workouts, will this burn belly fat? If I do inner thigh exercisings, will this burn fat in my inner thighs? The simple react basicallyis no, to an extent. If you were to do lowerabdominal exercises for 365 daytimes a year, youmay not lose belly fatty in the lower abdominal area.If you did inner thighworkouts every single day for 2 weeks, will youlose internal thigh overweight? Not certainly, it comesdown to so many things. So basically I can’tsay in any of my videos, lose belly fatty within 2 weeks, lose inner thigh solid withina month, that sort of thing. You cannot situated a hour on it, it depends on so many points. Number one, nutrition. Because you cannot spotreduce anywhere on the body. Yes, you can actually target certain areas with weight training, so say you really want to build up your shoulders, you can target shoulders. With forte learn, you can target your glutes, your quads, certainly, youcannot target fat loss.Fat loss is a whole over the body. Of direction, we storefat in different areas. Maybe some people have it moreslightly on their tummy area. Maybe some people moreon the outer thighs, but certainly it comesoff generally as a whole, shortening organization paunch is overall. It involves nutrition, movingyour organization and basically that’s it, in order to reduce overweight. Of course, targeting certain areas will help tighten that area. Working the quads, theglutes, the inner thighs, all cures strengthen that area. Very helpful of courseto your overall schooling. So time bear that in memory, if you ever learn lose internal thigh fatten in sevendays, there’s a lot more to it than just simply doing thatexercise for seven days.How many times a week should I do HIIT? Everybody’s different, some people enjoy HIIT and they do it five days a week. I cherish HIIT. However, I merely do itonce per week frequently. Once a week, for me, I’m ableto give it my 110 percentage act, I actually lookforward to it actually on a Sunday morning, sogenerally on a Saturday night I’m having my takeaway andI know that I’m gonna get up and I’m gonna smash those burpees.In regards to high-intensityinterval training, if you ever do a workoutand you think that it wasn’t that difficult, maybe it isjust because you haven’t tried hard enough and I actually do mean that, what I necessitate is there’s dayswhere you’re perhap simply not feeling like you’re reallyready to destruction that specific workout and sometimes it’sbetter to merely do something else. The HIIT that I specify it is time-based. So even if you are superfit, if you’re knocking these workouts out of the ballpark, extremely the highintensities, “youre supposed” quite fatigued becauseyou’re going at your max. You’re yielded it the best that you can. So depending on your level of fitness, everybody should be prettytired after a HIIT session because hopefully you’ve beenable to give it your all.So if you do maybe 40 seconds and you think that wasn’t so bad, perhaps trynext time, jumping higher, mooring lower, holdingit a little deeper or even completing morereps within the period. So certainly bear that inmind, every HIIT session should be challenging. Lifting weights reallydoes alteration your contour. Cardio, you will of course, over experience with remedy nutrition, lose person fat. However, combined withthe strength training, that is what actually converts your figure. Plus the feeling of feeling and stronger, which is pretty epic in itself. Yes, of course there maybe durations when you can’t do specific fluctuations, you’vemaybe never done them before or you just haven’t fairly surmounted them. I is clearly suggestjust taking it slow, doing perhaps half of the movement itself, still pushing yourself, still practicing.Push-ups is a perfectexample, does take pattern and a lot of dedication over a little of time to be able to do alldifferent types of push-ups. If you can’t and it iswithin the workout, simply, as I’ve shown in othervideos, perhaps put your hands on a chair and do incline pushups. Of track, absolute beginnerscan begin on the wall where you’re propagandizing off the wall. There is of course theoption of the knees. So you can always alterany edition of the use to suit yourself on that day as well, how you’re feeling and your ability.Training on your stage. So yes, I’ve had thisquestion quite a few epoch. Can I do HIIT on my age? Should I train on my age? And the answer is it iscompletely up to you. Always adapt the exercisings toyourself, how you’re feeling. It is just really a personal preference. So another common questionI get is how do I work my limbs commonly? I are now working my limbs normallywithin all of my chest discussions, my back sessionsand too figure weight training.Very rarely would I actuallydo weapon specific workouts. My triceps are usuallycovered within chest conferences, my biceps within back sessions. Likewise my triceps get a goodworkout when I do my shoulder workouts, all of thosepush-ups of course really assist with the triceps as well. It is important in myopinion, to incorporate chest and back workouts, obviouslychest you’re working your pectoral muscles, it will help so much with your other teaching, such as your push-ups, propping your heavines in those planks. Back training really facilitates those pull-ups if that’s something thatyou’re wanting to work on. It does overall give you thatbalance between your lower and upper figure, so definitelyI would suggest, ever try if you participate a video dresser andtriceps or back and biceps, give them a go.I know some people maybe haven’ttrained exclusively back before or chest for thatmatter, it’s so helpful for the arms definition, overall persuasivenes and overall your entire entire course. So some people have asked about rest days. What can I do on my rest days? Everybody is different, youcan do absolutely nothing. However, some people liketo maybe do an hour of yoga. Some parties class a hike orwalk, a long walk as a rest day. Others may be swimming. For me, a rest day wouldusually still involve going Winston for at least onehour and also I may do perhaps 30 instants stretchingwhile I’m watching TV. Make your rest day something relaxing, something that you experience to do. You can even use it as time to work on your flexible or symmetry. Mostly duplications are so important. I will ever incorporaterepetitions within many of my workouts, incorporatingrepetitions for the muscle gains is definitely, unquestionably so important.Of route, we all loveno recites, we don’t know what’s coming next, everyexercise is different and they’re so much fun, still beneficial of course. I do intimate you try andembrace those redundancies. Yes, okay, sometimes I dofour regulates of some things, sometimes I may do 10 planneds of something, but that’s just the way I like to train. And hopefully it works for you too. If a workout sounds up forthat day and you’re unable to do it, for example, you simply don’t have that sure-fire equipmentlike a stability dance, of course, I have manyworkouts all in the playlist section on the YouTubepage, all categorized figure load glutes, we’vegot dumbbell, shoulders, that sort of thing so you can go through and certainly pick a differentworkout for the working day. Dumbbells ideally wouldbe two pairs of boobs, one heavier pair and one lighter duet. Nonetheless, I know how hard itis to actually get your hands on boobs at this moment in time.So yes, certainly that isoptimum if you can have two pair of dumbbells, onepair of dumbbells is great more, because then you canjust drop to one boob as and when it is required to. Kettlebells are helpful, ankleweights, stability bullet, also pillage strips, resistancebands, ab rotate, push-up tables. There is quite a range andyou can do so many things with all of these types ofequipment to get a solid workout at home, changing it up isso important and it impedes it recreation and interesting. Of direction, I know manypeople prefer not to jump for certain reasons, thereare many low impact exercisings on my playlist as well. So if there is ever ahigh-intensity workout or one-hour workout that involves jumping, there is always the low impactoptions that you will find on my playlists. Another commentary I do noticequite often is following an ab workout if there are crunches in it, a lot of people do experiencestrain in the neck.Over duration, your cervix doesstrengthen in that you’re able to heave your manager withoutstraining your neck. It does take time, Iwould say stop as and when you’re feeling too muchstrain in your cervix. But a few little tips ifyou’re in that crunch post flat on the storey andyou’re going to raise up, look at a discern in the ceiling, not straight-shooting onward above, but above and in front. So keep your eye on a spotin front on the ceiling and aim to lift yourhead, neck and upper back all at the same time throughusing merely your upper abdominal muscles, soyou can practice that, take it sluggish, lower with limitation as well.Your neck shouldn’t actually move. It should come up aspart of your upper back. So now I’m just gonna coversome simple tips-off for you all. So these are quite generaltips, they may not apply to everybody, but there’ssome of the major tips that I would certainly say to parties when I was improving them. My number one tip would be portion size. Now I don’t mean actuallygetting the scales out and weighing your menu, what I symbolize is learning about how many caloriesare in chicken breasts, how many calories arein an egg, for example, how many calories are in the egg white? A perfect pattern ofthis is actually nuts. If you take a handful ofnuts, what you’re maybe think you’re eating in regardsto calories is maybe a lot different than whatyou’re actually spending. The calorie counting appsthat are now available, a lot of them for free, are excellent for getting that little bit of learning. Focus on your mas piece, places great importance on how your clothes feel, how “youre feeling”, places great importance on your conduct rather than focusing on the skills.I really want to cover a wee-wee illustration. A couple of years ago I did a little experiment, my own little experimentation. I stood on the scales everysingle day for about a month. So what happened was duringthe morning, I weighed myself. Of direction, that night, I wasmaybe about four parts heavier pretty much every singlenight, obviously because I had been devouring, then it cameto the time of the month. And when I was on my span, I actually exited up to about six points heavier. If I was on a weight lossjourney for that month and I was moving myprogress every day, I wouldn’t know where I wasbecause basically I was up, down, up, up, down, downup, down, but daylight to day, it can be extremely demotivatingto stand on those proportions and see you’ve maybe puton three or four pounds, but truly it’s just yournatural fluctuation in weight.Also I would admonish to incorporatesome form of unfolding. Of direction a cool down issome gentle extend. However, sometimes spendingjust even 15 minutes a week unfold likemaybe your hamstrings a little bit extra, sud rollersare great for that as well, to help prevent injury. Touching on what I hadsort of mentioned before about trying to ditch thoseskills as much as possible. Another great road to trackyour progress is progress scenes, you don’t needto show these to anybody, but have your own little photo. And of course over era, take another picture. The divergence you realize cansometimes be quite remarkable.’ Cause sometimes youforget how far you’ve came. Also are concentrated on your actual action, hammering those firstpush-ups and maybe holding that terminated wall-sit for one minute, All these little accomplishmentsall add together over time.So ever try to think ofyour performance, little goals and also how “youre feeling” in your invests. Another great tip is tochange up your practice. I enjoy pulses, slow speeded, fast paced, pyramid rehearsal, quit rectifies, all these littlemethods that can all be incorporated, it’s good to change it up. Prevents it interesting andkeeps your organization predicting. You may notice realimprovements in your teaching if you’ve been sticking tothe same sort of format. Same with ranging, runningof course, it’s great to go into your 10 k, changingup your range can also be hugely advantageous. For me, I affection doing1 0k, I love doing 20 k.I likewise cherish sprinting for 400 rhythms. Or if I’m doing maybe a5k I will do 4k and try and run as fast as I canfor the last kilometer. Take a terminate before beginning and go for that last kilometer. So yeah, deepening up canhave many benefits over meter. Simply some simple nutritiontips that I would maybe suggest as a general sort of guide, increasing your vegetable and salad uptake, whetherit be with your dinner or your lunch, swappingwhite bread and white rice for the likes of wholegrain doughs and unpolished rice. If you’re eating out, try tomaybe go for the tomato-based pasta rather than the creamy-based pasta. Try to pick the leaneroption of the steak. Try not to let yourself gettoo hungry, you are able to ever have accessible, healthysnacks easily accessible. There are so many differentways to incorporate a little bit more activity into your epoch. Not taking the car so much, sauntering if the supermarket is helpful, participate in the elevators, raced thestairs, of course a typical example, but certainly allthese interesting thing add up.Enough sleep, this is a tricky one. I know we all have busylives, but certainly for me personally, I do try toget at least eight hours every single night. For me, it truly helpswith apparently my improve. When you are tired, it can havean effect on your passion. You could be more hungrysimply due to higher levels of cortisone, which is a stress hormone.And one final little tip-off, have fun, that’s what it’s all about, you should want tocome back for more and more. Being active can meananything for everybody. It could be walking your puppy. It could be rock climbing. It could be doing triathlons and it could be strength training. Have fun with it, do whatever delights you. So now we’re onto nutrition. So yes, this is definitely abig question I’ve been asked. What kind of project do I follow? What food am I on? Basically I am on nodiet, I am working on no programme. I don’t follow any structurebasically to my daylight. There are a few things that I don’t do. So I don’t count calories, I don’t count macros, I don’t chipped, I don’t bulk, Idon’t take protein augments and I don’t take pre-workouts, et cetera. I train hard and I eatas healthful as I can.Day to day my calorieintake as well alternates, I is a well-known fact that some periods I’m hungrier, some epoches I’m not as hungry. If I feel hungrier, I willeat more menu, that’s it. I do eat out once or twice per week. Too, of course my takeaway nearly every single Saturday night. When I do eat out, I do tryto make a little bit healthier preferences in that I wouldpick the leaner selection of proteins, a leaner steak, too fish is a very large one and chicken for me, Ialways order as well a line-up of veggies and a line-up ofsalad, as well as my chippings or sweet potato fries.I do generally ask forthe sauce to be separate. So whether it’s pepperedsauce or Caesar dressing exclusively because sometimes it canbe drenched in the dres. So that’s another littletip, sauce or spices on the side. I are generally inspect aswell for the baked, grilled or steamed options, as opposedto certainly deep, fatty fried. If for example, it was mybirthday or it’s Christmas day, apparently you dine a lot on Christmas day, which is just fantastic, who doesn’t adore Quality Street for breakfast? But the next day, all I do is return to my regular blueprint of snacking. So my nutrition, basicallya lot of lean protein. So it’s generally gonnabe the chicken breast. It’s gonna be goose, lean mince, lean steak. I also cherish salmon, I lovetuna, so I are generally have a fish two orthree times a week also. Eggs are always in our fridge. If there’s ever a date I open the fridge and there’s not an egg, I’m like “I need to go get some eggs.” Eggs are so versatile.I actually adore eggs asa snack, all mushed up with a little bit of pink Himalayan salt. My main carbs with mydinner would typically be the whole grain rice or sweet potato. Vegetables, I ingest a lot of vegetables. I have veggies everysingle night with my dinner. Also, I would have a lotof veggies sometimes with my lunch, depending on what it is.Fruit wise, I tend to eat myfruit rather than drink it. I would just instead have a piece of return. So whether it be apples, Ido adore berries of all kinds, I enjoy watermelon and I cherish bananas. There’s a few cases things Ialways is available in my cabinet and I’ll show you when Ido, what I eat in a daylight, you will probably consider a bigsupply of some of these foods.So I ever have a lot of nutbutters, rice cakes, porridge, there’s always avocadosin the refrigerator, honey, tins of tuna, Greek yogurt’salways in the refrigerator, I affection the Fage ones. We’d always have cheese of some sort. There’s usually feta andParmesan, I cherish Parmesan cheese scattered on my chicken Vegetable salad. In the freezer, there’salways at least one tub of Halo ice cream, one ofmy favorites, two dollops of Halo ice cream on an ice cream cone, perfect little snack anytime of the working day. I am a big fan of nuts, I have different cups of different nuts, I usuallytry to buy them chopped, if not, I will simplyjust humble them myself.But yeah, I would haveBrazil nuts, walnuts and almond nuts, I lovesprinkling them onto everything. And maybe a bowl of Weetabixwith warm milk and banana. But more often recentlyit has been two slicings of whole grain toast with two cooked eggs and maybe four turkey rashersinto like a toasted sandwich. So that would be my breakfastof selection at the moment. However, I do love porridge orsometimes I will simply have a slice of toast with avocado and egg. So yes, I change it up. I always have protein ofcourse, with every single meal that I have through the working day. Lunch could again ofcourse be situations where omelet. So I may have chicken or hamor tuna omelet with spices, onions, some cheese sprinkled.I’d perhap have one egg andthree or four egg whites and some sliced avocado on the side, or it may be another one of my favorites, is my take on a chickenand bacon Caesar salad. Sometimes I precisely use my turkeyrashers if I have some left, cut those up, they’regreat to throw in as well. I have my homemade croutons and of course, scattering of Parmesan.For dinner, I’m a verytraditional kind of gal. My meat and two veg. So normally it would be asteak or my salmon or chicken, I love to grill chicken, together with that then, clearly a lot of veg, salads as well. A definite favorite of minewould be sweet potato fries, but then other lights Imight make a burrito bowl. So I do like to change it up. Typically I have of course my protein, my carbs and my health fatsof some sort within my dinner. For dessert nearly every single night I do have my Barebell protein bar. I perfectly enjoy theBarebell protein bars. I’m not sponsored by the way, there is quite a collection of Barebell chocolate barrooms in my cupboard. So yes, I will show youthat in an upcoming video. So top snacks for me, emphatically I would sometimes have perhaps four snacks through the working day. I genuinely don’t like to gethungry and I do ever have little snacks readily available of course, banana and peanut butter onrice cakes, yum, yum, yum.Or tuna and demolished avocadoon rice cakes, watermelon. But one of my favoriteswould be the Fage yogurts. So yes, certainly a Fage yogurt in a container with some homemade granola, precisely sprinkle it in then strawberries, blueberries, sugar, chocolate sprinkles. So yeah, quite delicious, Iwould definitely mix it up. Greek yogurt is definitelya staple day to date for me. I adoration tea, I desire coffee and spray prudent I would drink about twoto three liters a era. I generally imbibe quite alot in the morning time. So by the time I come studying, I’ve already drink a lot of water. No we’re onto my sort of typical improve. So what you examine on YouTubeis actually my prepare, that is how I drill. One era, it could be noweights, body value merely, ladens of reps of lunges.The next day it could be weighted leaps, the next day it could be HIIT training. I like to mix it up as you know, so yeah, I like to have fun, Ilike to train how I feel. Some beings “ve asked”, do I rival? No, I have never vied in a prove. To be honest, I’m not sureI would have the faithfulnes with the whole nutrition, weighing, macro weighing calorie thing, basicallyI just like to eat food and develop hard, that’s it. I would say I do look prettymuch the same all time round. Nonetheless, I don’t know if you’venoticed after bicep workout, I do have a gush on.And if we’re talking about glute era, I intend, I qualify for thefeeling , not aesthetics. I certainly focus on havingfun with my set, trying brand-new things out , not really focusing on how my body’s going to look. So certainly with hardtraining though, does come aesthetic changes in regardsyour body composition, but I would suggest certainly focusing on your actual training courses and those alters will happen as a byproduct. Rest daytimes , usually I do haveone or two ordinary rest days. However, since I’ve beensharing my videos on YouTube, of course I haven’t had arest day in so many daylights. One clearly see you soon. But what I would say isaltogether, it is about four or five hours training aweek, which is definitely certainly not overdoing it for me anyway. Have been periods, of coursewhen I really basically make maybe five days off and do nothing, maybe apart from time walkthe dog, sometimes it’s nice to have a good little fragment as well. Those few eras taken off fromtraining is perfectly fine.After a few days you’re backat it and you’re ready to go and touch it even harder. My current cardio. So my cardio at the minute, as you see is the HIIT on a Sunday, I adoration it. Too of course, walkinglittle Winston every day. I is certainly not passing at the moment. I haven’t operate since Ithink November last year. I finished its first year off withrunning the New York Marathon. So yes, I haven’t run this year at all. Obviously with doing YouTube, I also haven’t had the time or felt that I needed to regardless. There’ll be times where Isimply don’t run for six months at a time and then maybedo a little bit of operating coming up to runningseason, that sort of thing. The music is all from Epidemic Sounds.I will introduce a tie inthe next community affix with some of the topfavorite songs that you like and I like, as “youre supposed to” noticed, I do have a few favoritesand they save sounding up in a lot of the workouts. Music is definitely one of those ones. It is personal choice. So I is a well-known fact that I can’t satisfy, everybody. I do try to hand pick most ofthe chorus to suit the workout.Sometimes I know peopleprefer a little bit faster, but certainly if I’m tryingto maintain a sort of slower pace and focus on the movement, I will try to incorporate slower speeded music to praise it. One of the most common questionsis how do I incorporate your actual workouts on YouTubeinto my weekly schedule? I did do a announce a few weeksago with a suggested weekly instruct separate and hitherto Ican entirely understand the facts of the case that you don’tknow what’s coming up next. So then you kind of picture, okay, should I remain my dresser today in case tomorrow is gonna be chest? Or should I do that runtoday because tomorrow might be a leg session? I fully understand that, so in response to all of this, I’m actually going to betaking the next one week off from accommodating daily workouts.And that is only because Ido have a few little things that I was also necessary finalize. I have been working onsomething that hopefully yous will all adoration andhere’s just a little preview.( upbeat music)( rock and roll) So yes guys, there you go. That is coming the 21 st of September. There is likely to be unquestionably moreinformation coming real soon in the community post section.So keep your eyes open for that. In regards to the program, ideally you would like a duet of dumbbells. I know not everybodyhas a pair of boobs. Nonetheless, precisely bear thatin imagination, if you’re ever out and about and you’re able to gain or even acquire a duo ofdumbbells from somebody who isn’t have them, ideally in a perfect world, you would have two pairs of boobs, a lighter force and a heavier weight. Of track you will need a matted. Likewise as well as the boobs, you may wish to gain a plunder strip, also ankle forces. However, these aredefinitely not compulsory. You just something thatyou may like to have. If you ever identify them in theshop and you’re able to purchase them or even online, they’realways great handy to have, and you are eligible to situated theminto some of the workouts that will be coming precisely to make it that little bit more challenging.So you guys, I think that’s it. One last thing, I wantto thank you all so much. It’s been so much fun. It’s been such a outing andI merely love your comments. Keep them coming. While I am missing an action, by the way, I will put up a suggestedtraining separate for this week. I’m so excited, ready to get started. I will see you next Monday. Everybody have a super weekhappy training, develop hard-handed and I’ll see you then. Bye!( tightening music) There’s a gift between us We develop, “theres going”, But in the middle.