If you’re like most people, with the New Year came some new health and fitness goals… AND if you’re like most people, these goals get thrown out the window mere days after January 1st. So what is it that makes maintaining these goals so difficult, and what should we be doing to make these goals more achievable?
Fitness guru, Wade Ritchie, joins us to discuss the ins and outs of maintaining a healthy lifestyle. Wade is a Partner at F45 Training Milwaukee Lakefront with over 15 years of experience in the health and fitness industry. So he has seen everything from crazy-motivated bodybuilders to your average Joe looking to get back in shape. And no matter which end of the spectrum you find yourself, Wade is able to provide practical steps that’ll help lead to tangible results.
In this episode, Wade covers the parameters you should follow when setting your fitness goals, the most important things you can do to be healthy, the kinds of workouts you should be doing, the effects of alcohol on the body, what causes hangovers, should you take pre-workout, and much much more.
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Richie Burke:
Hey everyone, it’s your host, Richie Burke, and welcome back to the Go-Gedders podcast. On this episode, we are going to help you get fit for 2023. We are gonna dive pretty granular into fitness in nutrition. Before we dive in, I just wanted to let you know that we’ve got some big changes coming up with the podcast in 2023 that we’ll be announcing in the coming weeks. So make sure to stay tuned for those. On this episode, I got to sit down with my friend, Wade Richie. He is a partner at F 45 Milwaukee Lakefront, where I’ve been working out the last few years. Wade is a certified strength and conditioning specialist with over 15 years of experience in health, fitness, and nutrition, and he has helped thousands of clients, very intelligent guy, and we dove into a lot. On this episode, we’re gonna help you set your fitness goals, let you know what the most important things you should focus on will be when it comes to exercise, nutrition, what you should be eating, what kind of workouts you should be doing, cardio versus strength training. We talk about alcohol, sleep, water consumption, free workout protein, energy drinks, creatine, all, all sorts of stuff. We also answer a good amount of fan submitted questions, summer, little loud there. Others you can relate pretty well to, but Wade gives very intelligent answers to all of them. So without further ado, thanks for tuning in and let’s dive into today’s episode with Wade Richie from F 45. Why do most people not achieve their fitness goals?
Wade Ritchie:
Yeah, great question. Um, in today’s day and age, a lot of things are very, um, very quick to respond, right? We’re looking for instant gratification on things, instant satisfaction. So with something like weight loss, it takes a long time. You know, you wanna, you wanna see your abs, for instance, which is a, a lot of people’s goals. Um, it takes long time to cut the body. Fat takes a lot of changes in your life. Um, and it takes that in repetition, day after day, week after week, you know, um, like a, an average good weight loss is a pound a week, and most people are looking to lose 20, 30 pounds. So you’re talking, you know, half a year of dedicated focus day after day, a week after week, month after month. And people just, a lot of people will lose track of, of how important that goal is, and they just slip up once they go, wow, you know, I had a bad meal, I had a bad day, so I’m just gonna, you know, I’m gonna give up. Now, it’s easier to go back to what you were doing before than it is to keep fighting that fight against yourself, you know? But
Richie Burke:
If you cut like a bad habit or two, it’s gonna come off eventually, it might, might be a slower burn, right? Yeah. But if you’re at a certain point, you can make a just a couple changes in it. Yeah, it can, it can get better,
Wade Ritchie:
Right? Yeah. Uh, and depending on how bad the habit is, <laugh>, you know, you could see quick results from changing that habit or, uh, uh, getting rid of it all together. Some people that, that habit is, um, is, you know, it’s, it’s usually it’s against yourself. Like you’re choosing to do a certain action, but sometimes people aren’t thinking about, you know, what that action is or at that, that action exists. So until they identify, like, uh, you know, at the end of my day, I come home and I eat 3000 calories in one meal, but I didn’t eat anything all day, you know? So like, well, that’s not bad, right? I only ate 3000 calories in that day. And I’m like, well, yeah, but your metabolism is shot because you didn’t eat anything. You starved it all day long. Yeah. So then needing that 3000 calorie is even worse than if you just spread it out over three or five meals in that day. So, um, so every habit is a little bit different, and changing some habits, uh, makes a bigger difference than changing other habits. But that’s what it boils down to, is like identifying, troubleshooting which habits, uh, can make the biggest difference in, in sort of pinpointing those first.
Richie Burke:
Yeah. But I get it, it feels like a lot of work when you’re just starting out and let’s say you’re used to drinking several times a week, and you go cold Turkey on alcohol and you eat really clean and a week can seem like forever. Forever, yeah. And you look at the skill and you’re like, oh, shit, I did all that and I only lost two pounds. And I look in the mirror and I can’t, can’t see my abs yet. And it’s easy to give up. So if people are looking to make a pretty du drastic change or big change, do you recommend they ease into it and maybe, Hey, what’s one thing that’s gonna move the needle for me opposed to I’m gonna do the hard 70, or some program like that? Right. I think it’s the hard 70, right?
Wade Ritchie:
Yeah. It’s a, that’s a great question. So you, um, depending on personality type, some people they have to go all in or it’s not happening at all, right? So they, they might have to set a huge goal and, and get rid of all those obstacles and really hunker down to it. Um, that’s a small portion of the p of, of the pie, though. Like, there’s not, that’s not a lot of the population. Most of the population, um, does need to make smaller incremental changes. So if you’re, for instance, if you’re drinking, you know, five, six days a week, cutting cold Turkey is probably too much. It’s too big of a lifestyle change. It’s not something you can maintain for longer than a week or two. So while you’re gonna go hard for that week or two and feel good about it, and that third week is gonna come, you’re gonna get, you know, the phone call from your buddies or whatever, and you’re gonna head out for that fourth night of drinks fifth night. It’s just too, it’s too difficult to do that. So giving yourself like a realistic plan of approach, um, is, is more important for those, for most people than I’m gonna cut it out cold Turkey and be 100% super healthy and clean, you know, live the organic lifestyle.
Richie Burke:
So yeah, that’s kind of what I did with myself a couple years ago too, when I started working out with, at your place. And then the last couple years, I pretty much cut out alcohol Sunday through Thursday mm-hmm. <affirmative>, because I didn’t want go cold Turkey. And, but I thought about the compounding effect, and it was like, I didn’t drink a TN during the week, but even two to three happy hours that mm-hmm.
Wade Ritchie:
<affirmative>
Richie Burke:
Two beers a time, or three beers a time, six, six drinks a week, you times stop by 50 weeks, a year is 300 drinks a year, and that just compounds completely. Yeah. Um, so you look at people who actually achieved their goals, like Dancing Cowboy, Mke, Daniel Slade, for example, who just started going to F 45 a few years ago, and just, yeah. How much weight did he lose? Probably like a legit
Wade Ritchie:
Life changer. Yeah.
Richie Burke:
So I 80 ish pounds or so, like, yeah, he’s a good example. What do, what do people who actually do that have in common?
Wade Ritchie:
Yeah, that’s a good question. So he, uh, Daniel in particular just, he found a point in his life that, that he knew he needed to make a big change, big drastic change. And he’s got that personality that’s like, I’m gonna go all in on this and, uh, you know, not stop until I get what I’m, what I’m going for. And so he’s a good example of that, and he, he really did it. He worked out, you know, two, three times a day, uh, seven days a week. He was, he reached a thousand classes before our next closest person reached 500. I mean, he’s just, just an absolute beast. But he, um, he himself would also find times when he would fall off the bandwagon and, you know, have to kind of get back on or come in and work out when he is hung over to try to work off those extra calories. Right. You know, Tiki bar season is, it could be long, be long season.
Richie Burke:
The Great Clips tiki bar at Bradford Beach during the summers. What everyone listening to this in Milwaukee should be training for. That is Daniel Slade, founding member of the Great Clips Tiki Bar, and owner of several great clips in the area, especially I know on the, on the north side of town, Shorewood. Um, what are the most important things people can do to be healthy?
Wade Ritchie:
That’s a good question. Um, so health has a lot of different aspects to it. So like, your, your physical health is only one aspect. Um, and they’re all kind of linked together like a chain. So there’s, you know, there’s the emotional, there’s the spiritual, the social, um, if any one of those links is, is, uh, is broken, isn’t working right, it’s gonna, it’s gonna cause an effect on the other links of that chain. So, um, when you’re looking at improving your health, you have to look at it from a very global perspective, right? So how do you, how do you manage all of these things to make a difference in a positive way? Um, and typically the one that’s the lowest on the scale, the one that’s the most broken, is the one you should be spending the most time on to fix and, and bring up to a healthy state.
Um, it’s not always possible to do that on your own. Like, sometimes people need professional help. Um, a lot of my expertise is in the, the fitness realm as you know. Um, but also the nutrition stuff. Like we’ve, we, almost everybody that we work with has a, a nutritional component that they’re, that they need to help with in order to achieve that fitness goal that they have. Um, we, we also have like a social component to it as well, like the class structure that we have, we have a lot of people that are communicating, talking, creating friendships in and outside the gym. Um, and that helps them, helps ’em to achieve fitness goals. It helps ’em to achieve, you know, the social, the nutrition, the mental. So I think from a, from a health perspective, um, looking at what, where your biggest areas or biggest return is, um, and focusing on that part first, you know, to fix it and bring it up to where it needs to be to a healthy state, um, that will make the biggest change first.
Richie Burke:
For, for you focusing on diet and nutrition, are there certain guidelines? There’s so many different diets in fads. You got keto, you got vegan, you got no carb, you got, I mean,
Wade Ritchie:
The list goes on, the
Richie Burke:
List goes on. What’s your philosophy?
Wade Ritchie:
Right? Um, so some people can take those fads and create a lifestyle out of it. Not very many can, but, um, you know, good for them. Like, if, if a, if you know that a certain fad diet is something that you’re interested in, by, by all means do some research, um, pursue it if you need to. Um, but for the most part, it’s, it’s kind of straightforward. Like, most people don’t walk into a grocery store and go like, I’m not sure if this macaroni and cheese box is healthy for me or not. Most people know the answer to that question, you know, um, should I be stopping at a fast food restaurant my way home? Or shouldn’t I? So, uh, the, the answer to the, to the nutrition side of things is not like, it’s not as marketed as what people think it is. There’s not like one size fits all.
Um, if you eat healthy, if you have a moderate diet, if you’re, you’re, uh, conscious of the foods you’re putting into your body, um, focusing on things that are, you know, good for metabolism, things that are very natural, things that you know, that your body’s gonna, uh, understand what it is and when you put it into it versus like, you know, some sort of plasticy engineered something, um, as long as you stick to those things, you’re, you’re probably gonna get a pretty good result. Um, but again, a lot of people, it takes a big lifestyle change in order to, to achieve that. Mm-hmm.
Richie Burke:
We’ll get into a number of questions related to alcohol and the fan submitted questions, but I did wanna bump it up here. How, how bad is beer and alcohol for you? Can you explain what it is and what it does to your system?
Wade Ritchie:
Yeah, yeah. Good question. Um, so alcohol is a, is a, it’s a sugar and it’s metabolizing your body a little different than any other sugar in that it actually gives you, um, a larger, uh, like your, your, you metabolize it different in that you get more calories per gram than you would a typical sugar. Um, the interesting part about that is it’s also an inhibitor. So even though you get, like, if you took a spoon full of sugar, you’d have all sorts of energy. Uh, alcohol doesn’t give you that all sorts of energy, right? It, it brings you down, it gives you, it’s more of a depressant than it is a stimulator. Um, so in, instead of making your metabolism like spike up, what it does is it, it makes you actually more hungry. It, it messes with your, uh, your, uh, glucose levels, blood glucose levels, and it can, it can make you actually crave foods that are higher in calories.
And so the end result is that most people get a dehydrated, cuz it’s a diuretic. And then b, they crave foods that are of higher calories, and they also consumed a lot of extra calories because you can get liquid calories stack up like a lot faster than a solid calorie food wood. Um, you could drink a, a 400 calorie beer and not blink an eye to it, right? Cause it’s the same as like a hundred calorie beer. But if you ate 400 calories of, of, uh, protein versus a hundred calories of protein, you’d know the difference right away. So that those liquid calories, like they stack up super fast. Um, so I, I think it does take a tremendous toll and, uh, anybody’s looking to lose weight does need to keep that in mind, you know, that it, it’s not impossible to lose weight and still consume alcohol. Um, but it, it definitely is gonna be a, a challenge for sure. Like, it’s something that you’re gonna have to, uh, put some restrictions on, most likely in order to achieve, you know, weight loss.
Richie Burke:
H how do hangovers happen? <laugh>? Can you explain the science behind a, a hangover
Wade Ritchie:
Behind a hangover
Richie Burke:
And maybe why some people get them terribly and others? Yeah, not so much.
Wade Ritchie:
Yeah, right. Good question. So from an unscientific perspective, um, you’re essentially poisoning your body, right? And your body has to, to come out of that poison. So gotta work it through a system. Um, from a scientific perspective, a lot of it is about, uh, dehydration. So since it is a diuretic, like coffee, caffeine is a diuretic. Um, since it is diuretic, it’s gonna get rid of a lot of the, the water that’s in your cells and in your tissues. And, uh, your brain, for instance, holds a lot of water. So, um, when you get a headache, things like that, it’s usually because of blood flow, uh, restrictions, restraints. And since you have less water in your blood and in your tissues, you get the response of, of the, the headache, the sort of sickening feeling is, is similar to low blood sugar because, because you, uh, threw in all that alcohol sugar, alcohol is sugar, um, into your body at one time, your body responds by dipping super low, uh, making it feel like you’re, you’re super hypoglycemic, very low blood sugar. So you can get a similar response in your stomach if you essentially starved yourself for a while, uh, to the point where your body’s just like suffocating to get more sugars in it, right? Because it has to regulate it, it only wants a certain amount of it. Um, so you get the two responses in one with a hangover, which usually is like, you know, it creates that, that real big problem of not only am I sick, but I also have a headache and tons of inhibition
Richie Burke:
Is good to work out when you’re hungover to sweat it out? Or does that do more harm than good?
Wade Ritchie:
Yeah, that’s a good question. Um, yes and no. So, um, in, in some ways it’s good because most of alcohols and most of the sugars that they put in drinks are, uh, water soluble. So by sweating it out, you can actually, the, the toxins that are associated with most alcoholic drinks are connected to some water in your body. By sweating, you could, you can actually sweat out some of those toxins. A lot of it you actually, you actually pee out. Um, so you, you get rid of a lot of the problems with that. Um, but you have to watch out for, with, uh, exercising on a bad hangover is that your, your dehydration state might be so great that it, it actually could put you in a, in health detriment. Um, so as long as you’re, you know, conscious of, of how hydrated you are going into it, yeah, I mean, it’s actually good for you to, to quote unquote sweat it out, to work it out and they pump some blood, you know, blood through and kind of flush the body that way.
Richie Burke:
What are your views on water consumption? How much should people be consuming?
Wade Ritchie:
That’s a great question. So th there’s some very recent studies in this actually. Um, before they, they kind of use the, um, the calculation of eight glasses of water a day per person was like the, the right amount of water.
Richie Burke:
It’s that a hundred ounces,
Wade Ritchie:
Essentially. Essentially, yeah. Um, they’ve 96, they’ve actually backed up on that because they’ve, um, they realized that the original calculations didn’t include, uh, how much water is in your food that you eat, right? So if you’re, the majority of the food that you’re eating has a ton of water, and unless you’re cooking in a certain way, that gets rid of the water, but the vast majority of food has a lot of water in it. So they don’t really necessarily, um, say that you should be drinking eight glasses of water a day anymore on top of what you’re already eating. So, um, for most people, what I would say is like, pay attention to, a lot of times it’s your urine. Like if your urine is clear, your’re hydrated, you know, if it’s got a yellow tint to it, the darker the yellow, more dehydrated you are, you know, so you need to pump up the, the fluids every day’s a little different every time you throw in a diuretic like caffeine, you know, it’s gonna throw it off a little bit. Um, same thing with alcohol, more alcohol you throw in it, you know, the worst it’s gonna be. So you gotta, you gotta kind of plan for that. And that’s the way I, uh, coach people on that one is like, for every one, you know, uh, like beverage of caffeine or alcohol, whatever, you know, another glass of water in his place. So if you typically drink six glasses of water a day, you have two beers, you should probably drink eight that day. You know, try to counteract it.
Richie Burke:
What are your views on pre-workout and protein powder?
Wade Ritchie:
Yeah, it’s a good question. Um, so from a pre-workout perspective, I, I mean, I’m just a straight black coffee type of guy. Like, it’s, it’s supernatural. You’re still getting the caffeine out of it, which is the vast majority of, of the purpose of a pre-workout is to, you know, increase your, your release of adrenaline and, and get your heart pumping, um, make you feel more awake, alert. So I, I do black coffee, but, uh, there’s a ton of different options out there that are fantastic. What you have to watch out for is a, the sugar content, right? Cause there can be a lot of sugars in, in a lot of these pre-workouts, um, or what they replace that with in order to make it sweet. So
Richie Burke:
Yeah. What about like a bang or a Celsius that has zero sugar?
Wade Ritchie:
Yeah. So, but it tastes sweet, right? Oh
Richie Burke:
Yeah. I love those things.
Wade Ritchie:
Yeah. <laugh>. So they’re replacing that, that sugar sweetness with an artificial sweetener, right? So it kind of goes back to that, um, how clean you want your body, right? So if you’re putting in an artificial sweetener, it’s something that was created in a, you know, in a, in a factory somewhere, um, then you want your body to metabolize that same thing. So are you, are you getting out of, of your pre-workout what you actually want to get out of it? Like, you wanna get a good workout, but you probably also want to be healthy in getting a good workout too, right? So there’s, there’s a trade off with that. Um, if you’re, if you’re looking for like, that, that extra, you know, extra hard workout or, um, a little more incentive, like it’s a rough week, I just gotta get through this week and still hit some workouts along the way. Yeah. By all means. Like, those, those are good alternatives, things you could supplement in there for sure. Are there
Richie Burke:
Any clean pre-workout powders that you recommend that are not black coffee?
Wade Ritchie:
Yeah. Yeah. That’s a good question. Um, I mean,
Richie Burke:
Or do they all have garbage in them?
Wade Ritchie:
I, I’ve, I’ve never really crossed paths with one that I thought was like the end all be all of pre-workouts, you know? Um, there’s, there’s so many different, so many different carriers, so many different options out there. Um, but none of them are, have been, none of them have really tripped my trigger of like, this is the, okay, this is the healthy, perfect way to do it.
Richie Burke:
And they all market themselves that way, of course.
Wade Ritchie:
Yeah. Absolutely. Mm-hmm. <affirmative>,
Richie Burke:
Um, creatine.
Wade Ritchie:
Creatine. Yeah. Yeah. So creatine is, uh, is the most commonly used, uh, supplement in, in America. It’s been used for a long time. There’s no other supplement that’s had more studies done on it. There’s a ton of people that use it, um, to increase muscle mass to increase strength. Um, it’s really more of a, you know, stereotypical like gym rat type supplement. Um, but it does make a big difference. It collects a lot of water. It, it retains water when you consume it. You need to consume it with some sugars, um, in order for it to be absorbed cuz it doesn’t absorb itself. Um, but it’s, it’s from what they’ve found in all these studies is that it’s, it’s pretty, as far as supplements go, it’s pretty healthy. Um, as long as you take it with a lot of water and your sugar and you’re maintaining a good healthy, you know, regimen with that.
Um, it, it’s found naturally in mostly red meats. So you can get some forms of creatine phosphate in like steak for instance. Um, but your, what you’re trying to do is kind of give your body a bunch of that at one time. So hopefully it utilizes it during the workout. Burns it up during your, like if you’re doing, you know, sets of sets of failure of eight, for instance, um, the first couple of sets of eight, like you’re gonna do just fine without extra creatine. But after that third four set where you fatigued everything out, your body’s looking for something called, uh, a phosphate molecule. And that creatine phosphate is your body’s first go-to source for replacing that phosphate molecule. So, um, by supplementing in making sure there’s extra creatine phosphate floating around those muscles, your body’s more likely to absorb that extra stuff that’s sitting around and utilize it to contract that muscle one more time. You know what I mean? So that’s where people are getting their, their results from.
Richie Burke:
So you do recommend creatine
Wade Ritchie:
For, for people that have the goal of something like gaining muscle mass? Yep. Yeah. Yep. Increasing strength. Uh, actually even there’s, there’s certain bone density, um, studies that show that creatine makes a big difference because of the, the inherent strength and, and, uh, tension placed on the bones, you know, that extra load that people are able to do with creat phosphate. Got it. Mm-hmm.
Richie Burke:
<affirmative>, um, how often do you recommend someone works out?
Wade Ritchie:
Yeah. Uh, so good question. It’s gonna depend on where they’re currently at. Let’s go,
Richie Burke:
Let’s go with someone who’s in bad shape to start off the year and just hasn’t Yeah. Worked out in a while, getting back into it and then Right. Maybe someone who’s training for something. Yeah. So it’s go both spectrums. Yeah.
Wade Ritchie:
Yeah. Okay. So the, the first person that doesn’t really, um, is, isn’t coming into this with, with any sort of fitness, um, background regimen.
Richie Burke:
No. But they want, they want to lose a bunch of weight going into the year. May, maybe they were fit at one point in time, but they’ve fallen off the wagon a little bit. I have a few friends like that who might be listening right now. Totally <laugh>.
Wade Ritchie:
Yep. Um, so what I tell people is from a, from a fitness perspective, doing something every day makes a big difference. Keeps that metabolism going. Um, so your body’s more likely to, to, to burn up those extra calories. Um, but it’s important to not overdo it right away. Cause your body’s gonna respond to the stress that you place on it. So when you get super sore after a workout, that’s your body saying like, I, you, you can’t push this that much harder for a while, right? It needs to recover. Most of exercise is about, uh, like failure, fatiguing outta muscle group, breaking it down and then letting it recover. That recovery is very important. So, uh, for some people that recovery would mean like, I can do it three days a week with, you know, at least a day in between each one. Um, and for other people they can do it five, six times a week, but in a shorter duration or with, with less intensity, like, uh, uh, whatever end of that spectrum works best for your body. You gotta listen to your body.
Richie Burke:
If, if someone’s going to F 45, which is a high intensity interval training type workout in, they’re starting from a low baseline where, and you get people at all different levels and points of their fitness journey on there. Yep. The person just starting out probably gonna go to one class, be sore for several days. Are you, do you recommend, Hey, you’re gonna go to one class then just, just go on a, on a walk for exactly three or four days in a row and work it out and when you feel back to maybe 80% or 90% then come back in here for a class. Yeah. And that might mean one class a week when they’re starting out and then maybe it’s two the next week and right off from there.
Wade Ritchie:
Yeah, that’s exactly right. So we, we tell ’em on their first class, whatever level of intensity you think you should go at, take two steps back. That’s probably where you actually need to be the next day. You’re gonna be super sore when you wake up. The best thing you could do is go for a walk, push that blood flow through there, try and get out some of that lactate and, and inflammation that’s built up in the muscles. Uh, that may take you two or three days of doing that before you feel well enough to, to throw in some squats or some chest press or something like that. Uh, then, then work your way back in, you know, so for a lot of people it’s, it’s, you know, that are brand new like that. It’s two days before we get to see him again for their second workout.
Richie Burke:
I remember when my, I had my buddy Ian Abston come class a few years ago and he was bitching at me about the chiropractic and PT fees he had after coming to F 45. There’s the, a guy who had not worked out much and did not take two steps back. He took two steps forward in class and was trying to perform way beyond his level. Yeah. Maybe cuz he was next to me and Daniel Slate or something like that. And competitive. Yeah, yeah,
Wade Ritchie:
Yeah.
Richie Burke:
So, yeah, you gotta, gotta kind of ease, ease your way into it a little bit.
Wade Ritchie:
So it’s just really hard cuz a lot of times we get people like you that are, that have been F 45 a number of times. You’re, you’re in shape, you’re fit and you bring in a friend who’s not and they want to, they wanna hang out with you. They want to keep up with you, you know, and it’s hard to,
Richie Burke:
Or if you put anyone next to like, they, they need to know to take it. I, I have the self-awareness to go back about five steps and be okay.
Wade Ritchie:
Yeah. We, whenever we see, uh, certain weights out for certain exercises, we know that Chen’s been in there. Cause he’ll go around the gym and find bigger ways to put in to do the exercise. Sometimes he literally just modifies the exercise to make it harder, which is really, you know, kind of fun. He’s notorious for that. Um, yeah, they’re, they’re, uh, you know, a a natural competitive side is pretty common and it takes a lot for somebody to sort of swallow that, you know, like competitive side and, and just do what’s right for their body versus like, trying to be as good as a guy in X swim. Not better.
Richie Burke:
It, it is a good environment though, if you’re trying to get better and not 45 or any like, group training program. I know it used to be leery of that and then started going to a place called Drench back in like 2013 or something. And it makes a difference, at least for me, who, you know, if I go to the gym by myself, I’m usually just on my phone on a machine for a few minutes time going to the steam room. Yeah. Stuff like that.
Wade Ritchie:
So Yeah. Putting five minutes between each set.
Richie Burke:
Exactly. Yeah. <laugh>. Exactly. Um, what role do hormones play in weight loss or muscle gain?
Wade Ritchie:
Yeah, that’s it. That’s a good one. So, um, hormones play a, a huge role. So, um, when it comes to something like weight loss, you know, there, there’s a ton of hormones that are involved with it that, uh, can increase or decrease your metabolism. Something like cortisol, for instance, which happens a lot of times when people get stressed out, they get a lot of release of cortisol. Cortisol actually causes, like, fat trapping. So it, it essentially is gonna metabolize things in order to create fat that can sit in your body and store up.
Richie Burke:
So, so if you’re stressed and anxious constantly, it’s gonna be hard to lose weight no matter what, terribly hard. So you gotta take care of your mental health. Yeah. You talked about that at the beginning a little bit, just making sure you’re healthy in all areas. That makes sense. Yeah.
Wade Ritchie:
Yeah, totally.
Richie Burke:
Usually if you’re stressed too, at least I know when I am, I’m, I’m snacking all the time as well, which doesn’t help either. But yeah, you can carry on
Wade Ritchie:
Your brain’s elsewhere, right? You’re not thinking about what you’re putting into your mouth, you’re, you’re thinking about whatever it is that you’re stressed about and Right. Everything that relates to that. So yeah, it, it’s a common thing. Um, from a muscle gain standpoint, hormones are huge as well. A guy that’s got low testosterone’s gonna have a hard time gaining muscle, right? Like, you gotta have the hormones off the line up in the right ways in order to achieve the right results, you know, in a decent, timely fashion. So hormones are big. It’s kind of like, I would say that if there was three buckets that we can all, um, think about when it comes to any sort of fitness goal, one bucket is the fitness, like the physical aspect of it. Second bucket is the nutrition, like what you’re putting into your body to help out the third buck is that hormonal. And a lot of times that’s, that’s out of our control. Um, you gotta go to a, a special doctor in order to figure out like where your hormones at, what can you do about, you know, getting them in line to help you get into healthy good shape again. Mm-hmm.
Richie Burke:
<affirmative>, I like this question. Are body types set in predetermined from genetics? Or can you change your body type through health and fitness?
Wade Ritchie:
Yeah, that’s fantastic question. So there’s, there’s, um, story after story about people that have overcome this, this problem, this like set point theory. So, um, obviously you’re,
Richie Burke:
What, what is set point theory for those who aren’t familiar? Yeah.
Wade Ritchie:
So set point theory is, is like, uh, if you weigh 190 pounds and, um, have like a taller slender build, the set point theory says that you’re probably gonna be about 190 pounds with a taller slender build the rest of your life kind of no matter what you do, right? So, um, if you lifted weights constantly your whole life, you could change that, right? But the set point theory says eventually you’re gonna come back to that exact spot again. Right? So it’s, it’s just a theory. People have overcome it plenty of times. Um, it’s a bit of an obstacle for some people. They think like, well, I’m always gonna be this fat guy. I’m always gonna be that guy that’s got a gut, you know? Um, and that, that kind of mentality is, is harmful because you need that mental strength to help push you past, you know, past your barriers.
Um, you can change it. There’s story after story of people that have, have gone from fat to fit, you know, or like, uh, people that have gone from non muscular to all of a sudden, man, they got biceps and abs again. You know, look at those packs. So, um, you can overcome it, but it just takes, takes some extra effort. Just like anything else. If you’re gonna physically change the body, you have to give it a stress to make it adapt to, you know, so yeah. It, it is possible to, to make that change for sure.
Richie Burke:
I agree with that. Um, what about resistance training versus cardio? Do you recommend people do a combination of those two things? Yeah,
Wade Ritchie:
It
Richie Burke:
Doesn’t depend on what their goals are, right? Like, I, I have some skinny friends who have trouble gaining weight mm-hmm. <affirmative>, which I cannot relate to at all, and they don’t want to do cardio. Yeah. Cause they’re trying to gain weight. Yeah.
Wade Ritchie:
It’s kinda an excuse, but <laugh>
Richie Burke:
It’s, it’s kind of a valid point when you think about it though. So can you debunk that?
Wade Ritchie:
Yeah, totally. So, um, so every time you’re doing cardio, you’re, you’re activating muscles in order to do that cardio, right? That’s the only way you’re gonna get your heart rate up there is if you’re gonna, you know, ask a muscle to contract and relax. So, um, to not do cardio means that you’re, you’re trying to conserve calories, conserve energy to, in order to eventually be bigger. Well, if you just wanna be fatter, you know, yeah, by all means, go ahead and eat a bunch of extra calories and don’t exercise. But if you’re looking to be in shape, but bigger, then yes, you’re probably gonna need to do some cardio. So, um, cardio is, is partially a component of flexion, contraction of those muscles right over and over again in order to get the heart rate higher. But it’s also, um, it’s also a big component of like, how do I put this?
Of getting oxygen into the muscles, fueling those, those muscles with oxygen. So that way when you need that extra energy, it’s, it’s there, it’s ready to go. Um, another component is the, the neuromuscular, uh, connection between your brain and each muscle group. Cardio is fantastic for it because it makes that connection, that synapse happen over and over again. So your brain, uh, connecting that muscle gets stronger and stronger, which in turn makes each muscle group stronger, right? So if you’re looking to, um, if you’re looking to get bigger and you’re afraid of doing cardio, like I would throw it into your regimen and just see what kind of results you get. Cause I’ve, I’ve never had anybody lose too much weight because they added in cardio on top of what they’re already doing for, from a resistance standpoint, you know, if, if you’re talking like an elite bodybuilder now, it’s a whole different story.
Um, so like elite bodybuilders, when they start getting close to a show, they need to start cutting fat. They’re not looking to cut weight, they’re looking to cut fat. So what they’re gonna do is they’re gonna keep their heart rate super low and sustain it for a super long period of time, because when your heart rate is lower and you’re exercising, you’re burning higher percentage of calories from fat, right? So your body’s gonna gonna utilize more of that fat. Um, when the heart rate is lower, when the heart rate gets higher, it starts to go into, to different energy sectors, like, uh, starts burning up sugars and proteins as well, which is kind of defeats the purpose for a bodybuilder, for instance mm-hmm. <affirmative>. But if, if, uh, if somebody, if the general public is looking for that, I, I wouldn’t recommend skipping cardio day in order to make themselves bigger. Yeah.
Richie Burke:
Uh, before we get into some amazing fan submitted questions, how do you recommend that people measure their progress?
Wade Ritchie:
Yeah. Um, so I I, we do this every, we do this four times a year at F 45 is, um, if you’re gonna measure your progress, you gotta start with a goal, right? So why are you going to the gym? Why are you trying to, uh, what are you trying to achieve with it? And sometimes people don’t, they’re not honest with themselves in figuring that out. Um, sometimes it’s, it’s more vain than it is, you know, than what they’re admitting to themselves even. Um, but whatever that goal is, whatever drives you. Like, if, if I’m gonna motivate you to do more reps, what do I have to say to motivate you, right? Mm-hmm. <affirmative> like, oh, I wanna be, I wanna be down a pants size. Well, if I come up to you during your workout and I’m like, Hey, if you work harder, we’re gonna fit into those pants.
If that doesn’t motivate you, that’s not your real goal, right? Maybe your goal is to, you know, uh, gain the attention of someone else, or you got a class reunion coming up, you just wanna look good for that class reunion, something like that. That’s your real goal. So being honest with yourself and figuring out what that actual goal is, being specific with it, that’s the first step. Um, the progress from, from where you’re at to getting to that goal. That’s, that’s the motivation part, right? So we gotta start you where you’re at and then sort of create a roadmap to get you to the, to the results that you’re looking for. Does that make sense? That answer your question.
Richie Burke:
That makes sense. Yes. All right. Let’s dive to some fan submitted questions. This one is hard to believe this first one, but I had the Go-Gedders podcast compliance department make a couple phone calls beforehand. So, um, I’m sure most of the listeners are aware of this person. He’s a New York Times bestselling author of the book Empower Me. His name is Joe Vilma, some Nome as the Muffin Man. He went on a golf trip with a few guys and conservatively consumed a hundred units of alcohol over a four day span. Sure. And did an orange theory class the day after he got back. How much alcohol intake did this offset?
Wade Ritchie:
<laugh>? How much did it offset? Uh, not a ton. <laugh>. So I mean, at that and
Richie Burke:
How, how, how does someone get a hundred units of alcohol into their system? I know if I, if I go out hard, which does not happen anymore, maybe I’m in the 15 range. If, if a shot is a unit Right.
Wade Ritchie:
Maybe
Richie Burke:
20 if I, and, but then the next day my body just completely rejects it. Yeah. I can’t, I literal my throat would burn if I tried to. Right. Put another one down. Like is he just, he’s an animal Joey. He is. Is he just superhuman?
Wade Ritchie:
Yeah, he’s, he’s definitely an animal. Um, <laugh>, it’s so much alcohol.
Richie Burke:
He’s also single to any ladies listening who are very impressed with his feat. Yeah. Disabil our expert right here is speechless. Yeah.
Wade Ritchie:
He, he’s, well, he’s, he’s high an athlete, you know, that’s a high, an athlete, right? He doesn’t
Richie Burke:
Really look like one necessarily, but he does go to Orange theory quite a bit. If
Wade Ritchie:
You, if you figured out, like at the high end of the spectrum, if he burns a thousand calories in one, one hour workout a thousand calories,
Richie Burke:
It’s like 10 units, right? Yeah. Of
Wade Ritchie:
Vodka. So think about, yeah, if on the, on the high end it’s 10, you
Richie Burke:
Know, so he would have to do 10 very high end classes to make up for those four days, the counter,
Wade Ritchie:
Nothing else. The calories alone. Right. And typically, I think the, the last I read, um, alcohol has sustaining, um, issues in your body for 72 hours after consuming. So, you know, for three days afterwards, he’s, he’s already in detriment, you know, no matter what he does. So <laugh>, it’s a lot. He’s got a lot of work. <laugh>.
Richie Burke:
Amazing. Okay. Um, question two. This, this is applicable, I think for a lot of people, especially in this city who are trying to achieve their goals going to this year, I want you to speak of the importance of putting yourself in a good environment when you’re trying to have willpower. Uh, for example, Micah, Glenn Crawford was trying to go all of January, really going zero to a hundred without sugar, alcohol or carbs. And he went the entire first week and then went to the Sunday Night Packers Lions game with TJ Marini. And that did not last. Although he did limit himself to two beers and two shots. Mm-hmm. <affirmative>, I don’t know about the food and sugar intake, but still pretty good job by Glen. But sure. You talked about importance of environment when trying to achieve your fitness goals.
Wade Ritchie:
Yeah. Uh, so first off, I, I do have to touch base on this. No sugar, no carbs thing. Uh, your brain operates off of sugars alone, right? So you’re gonna need some form of sugar in your diet no matter what, just because, just for literal body critical function.
Richie Burke:
What about people who are trying to cut sugar?
Wade Ritchie:
Yeah. Um,
Richie Burke:
Or should you get your, your sugar from fruit? Are there good and bad sources to get it from? Totally. Yeah. My dad is currently trying to cut sugar.
Wade Ritchie:
Yeah, cut. Well, cutting sugar, sugar in.
Richie Burke:
He’s trying to go no
Wade Ritchie:
Sugar. Yeah, no sugar. That’s really hard on your body. Um, interesting. Yeah. So you’re gonna get a, you’re gonna get a ketosis effect out of that, which is, um, your body’s gonna start breaking down the lean tissues in your muscles and utilizing them for energy because it, you’re so depleted on sugars. Um, the brain will start shutting down certain organs to just that it can stay alive. So you, you don’t want to go no sugar. Um, I would agree that most Americans consume too much sugar, um, or too much at one time is another big problem, versus spreading it out. There are different levels of, uh, of sugar on, on the glycemic index. So if you’re, if you’re familiar, you could google the glycemic index, uh, to figure out which end of the spectrum it is. But typically you want sugars that if you’re gonna consume sugars, you want sugars that are, are more of a slow burn, they’re gonna take a lot longer to burn off and metabolize in your body. Versus those ones that like, you know, are like a match sick, like they just fire off like alcohol, they fire off real fast and hot, and then they’re gone. You want ones that last sustain a lot longer and give you longer term energy. You don’t need as much of ’em that way. So
Richie Burke:
Like from fruit,
Wade Ritchie:
Uh, yeah. Yes. Produce is very good for that sort of thing. Certain fruits have, are, are higher on the glycemic index. Um, a lot of oats and things like that can, can be better for you, give you more longer sustained energy. Um, certain wheats can do the same thing. Yeah. Got it. Uh, so what, what was the rest of the question? Sorry? The events to help support him? Uh,
Richie Burke:
No, just the environment. Like you believe that how the importance of environment when trying to create new habits. Yeah.
Wade Ritchie:
Yeah. So you think about, um, a supportive environment is is people around you that are helping you achieve what it is that you want to achieve, right? So you wouldn’t go hang out with your best drinking buddies if you’re trying not to drink, for instance, right? Like, you’re putting yourself in a, in a very difficult pinch position. Um, so environment’s very important, uh, just to sort of get your mindset right, but also to, to give you some motivation and some accountability. If no one else around you is drinking, you’re not as likely to drink, for instance. So I’m not saying, you know, I’m looking to lose weight, so I gotta stay away from all my buddies. But at the same time, you gotta keep in mind, you know, there might be certain sacrifices that need to be made in order to stick with your goals,
Richie Burke:
That sort of thing. Yeah. And some buddies like this TJ Marini guy or Joe Vilma who consumed a hundred units should probably be steered clear Yeah. Of, for those who are trying to better themselves. Um, Kyle Crown, uh, golf question was wondering if there’s any good exercises to improve club head speed?
Wade Ritchie:
Oh, yeah. Oh tons. Absolutely.
Richie Burke:
Um, just wanna rattle a few off for ’em.
Wade Ritchie:
Yeah, yeah, totally. Any sort of like, uh, a wood chop exercise if you want to, if you can YouTube this, there’s, there’s tons of different wood chop exercises that are fantastic anytime that you’re gonna do a rotational movement where you separate your hips and your ribs, so your hips stay steady and your ribs rotate, for instance, that’s gonna create a lot of torque. Um, and then there, there’s a lot of, um, balance involved and shifting of weight in golf as well. So anytime that you can, you can do an exercise that’s gonna challenge your balance, um, from one foot to the other, that’s also gonna, gonna play a big role in it as well. And the third component is gonna be your flexibility. So if you don’t have, you know, the range of motion in order to get that, that club head as far back as you can, and then all the, you know, good long follow through before you’ve got resistance again, then, then you’re restricting yourself in your swing.
So flexibility is a big part of it too. So there’s, there’s a ton of exercises and, and stretches that you can do to, to mobilize your hips, mobilize your back, your thoracic spine. Um, one of my favorite stretches is called a notebook. Anybody wants to look that one up. Um, but essentially when you’re separating, when you’re rotating your hips and not your chest, or rotating your chest and not your hips, anytime you separate those two, you can either do it for a stretch or you can add resistance to it. Um, and then once you become, once you get feel comfortable with the strength and the range of motion of it, then adding speed to it is gonna help. Right? So something like, uh, like standing perpendicular to a, a brick wall and rotating and tossing that ball from your hips at that brick wall, uh, as fast as you can or as hard as you can, that’s gonna create a lot of power. It’s gonna teach your body to use the bigger muscles to help rotate and, and therefore transport, transfer into the, the head of the golf club. So yeah, it’s highly specific training, but it’s, it’s very easy to do as long as you’re willing to put in the time for sure.
Richie Burke:
It’s a good answer. Um, speaking of specific exercises, Matthew Holbrook has a big trip to Cancun coming up and wants to quote, groove his lower abs. Yeah.
Wade Ritchie:
<laugh>,
Richie Burke:
Any exercises for Matthew Holbrook love or others looking to do the same thing potentially for the G C tb Great Cliffs Tiki bar? Yeah. This summer at Bradford?
Wade Ritchie:
Totally. Yeah, absolutely. That’s a great one. Um, yeah, so that your, your abs are made up of two different major muscle groups. One is your rectus a dominance, which is your six pack. That’s the one that is the most superficial, closest to the skin. Um,
Richie Burke:
What
Wade Ritchie:
Matters. It’s what matters, right? <laugh>. So, uh, so if you, if you have less fat over top of that, it’s gonna be more exposed and therefore it’s gonna look more defined. Um, the second component of that that I would talk about is, uh, just like any other muscle group, when you add resistance to, uh, less something like a crunch, it’s gonna make the size of that fiber increase, right? So don’t do a hundred body weight sit ups instead do 10 weighted sit ups to help increase the size of that muscle. The second portion is, uh, or second muscle group is your transversus abdominus. It’s deeper, it’s more internal than the rec abdominus. And that one, um, is, is more important for posture it. When you flex that muscle, it, it rotates your hips back, but it also pushes your organs up inside your chest cavity and makes you appear more slim and therefore puts more, um, you know, more focus on the abs and, and the midsection.
So if that muscle is strong as well, it’s gonna help, uh, create sort of the image that he is looking for. I mean, a, a great tiki bar, for instance, that’s a, that’s a, a fantastic exercise, uh, or muscle group to focus on for that one. So you can appear more slender in the bottom and get bigger shoulders on the top. Uh, in order to work that transverse abdominus, just lay on your back with your legs straight and push your back down into the ground, right? Like, pull your belly button in toward your spine. You gotta rotate your hips back a little bit, but try and get your lower back to touch the ground, uh, at the same time as your butt and your shoulder plates.
Richie Burke:
Mm-hmm.
Wade Ritchie:
<affirmative>.
Richie Burke:
Mm-hmm. <affirmative>. Um, Chris Stegman, former president of the Journal Sentinel friend of the show once got denied from Joe Katz and then snuck in. He was wondering what the pushup record is at F 45.
Wade Ritchie:
Oh, uh, that’s a great question. So,
Richie Burke:
Because he can do like 200 in a row.
Wade Ritchie:
Oh, that’s a lot. Yeah. Yeah.
Richie Burke:
We, he doesn’t have a lot to lift. I think he’s like five seven, a hundred and thirty pounds. But don’t
Wade Ritchie:
Discredit him. Don’t
Richie Burke:
Discredit. Oh, he’s multi, multi-time Iron Man and has a tattoo to show for it. Oh man. Few people,
Wade Ritchie:
Believe it or not, man, beast. Yeah, totally. Um, yeah, that’s, that’s a great question. We don’t have an ongoing pushup, uh, challenge. What we typically do is, um, we do 60 seconds of an exercise after the workout.
Richie Burke:
Yeah. What’s the 62nd record? Do
Wade Ritchie:
You remember? Yeah, I believe the last one was spin and he got, uh, it was over a hundred, 110 roughly, something like that. In, in
Richie Burke:
60 seconds. <laugh> fun staglin to shame.
Wade Ritchie:
He, oh, he’s a total beast.
Richie Burke:
All right. I’m sure Stegman will wanna visit next time. He’s in town. He’s out in Salt Lake City right now, I believe, working for the, uh, salt Lake. Is that great.
Wade Ritchie:
Something Chimani and Stegman. Yes.
Richie Burke:
Look forward to it. Yes, guys, just a machine. Um, okay. Uh, Mo known as the Milwaukee King executive, John Halle, he goes for lunch at the D field brewhouse every Tuesday and takes some people from work and usually has a couple of beers. Is it better or worse to do day drinking than night drinking?
Wade Ritchie:
Um, if all the playing field is the same, like you’re consuming the same number of drinks in the day as you would have at night. If all is the same, I would rather the person did it during the day. Here’s my reasoning. When sugars sit in your body and are not utilized, your body can start to metabolize them in a different way, right? So if you put in a whole bunch of sugar, go lay down, fall asleep, then your body’s gonna start looking for ways to, to utilize that as fat, because you get more, more energy out of fat. Um, if you’re doing it during the day and then you still got actions to do, you know, still activities, things where you’re physically active, after that, you’re gonna burn off some of those sugars in moving those muscles around, moving your body around. So it, it’s actually better for you to do it during the day than in the evening saying that you are gonna be awake and moving around after those day drinks. He
Richie Burke:
Does just play a different game than a lot of people I know, which I think makes him so good at, at what he does and so successful. And I know after those lunches, he is leading meetings and mingling and stuff like that, so I know he is definitely burning off. Mm-hmm. <affirmative> those calories. Um, Shane Krank, who used to go to F 45 was wondering, um, in the summer, if you are required to wear a shirt on Tuesday and Thursday, which is strength day <laugh>. I did see him post recently doing shirtless squats on Instagram. Oh, right. And lifting heavy weights.
Wade Ritchie:
I, I refer to him as the hip thrust king from a, a hip video we had a few years ago. I remember that. Doing the hip thrusters. Yeah. Him and, uh, Craig Council was in that video too, doing hip thrusters.
Richie Burke:
<laugh>, that’s a good one. Two punch right there.
Wade Ritchie:
Yeah. Yeah. So, uh, both the same level athlete. Um, yeah. So you’re, you’re not, uh, required to wear a shirt in F 45, but you probably would be ousted pretty quick if
Richie Burke:
You took a shirt. I don’t know if you’re not required. So you’re saying yes, you can, you do not have to wear a
Wade Ritchie:
Shirt. We do not have it posted anywhere that you have to wear a shirt
Richie Burke:
As of right now.
Wade Ritchie:
As of right now.
Richie Burke:
Okay. Sounds good. Um, questions might have been from Kyle Crown as well. Can you responsibly lose weight without cutting alcohol? Specifically hazy IPAs <laugh>? And as a big fan of IPAs personally, and someone who’s trying to go Janu all of January without beer, including my no drinking Sunday through Thursday, how bad are IPAs for you? So that’s like the worst thing you could possibly drink.
Wade Ritchie:
Is it the worst? I it’s not the worst
Richie Burke:
Other than like a milkshake cocktail or some sugary
Wade Ritchie:
Right. Cocktail. That, that’s the thing is there’re, in today’s day and age with beer, there are such extremes. You know, those, those smoothies and, and some of the sours out there, like, there’s a lot of sugars in those. Um, hazy IPAs are definitely up there though, for, for a typical drink. Um, can you still, yes. You, I’ve, I’ve known plenty of people that have still, um, consumed a, a fair amount of alcohol in my opinion, and still lost weight, still achieved their goals. Um, but you have to think about, like for every action there has to be an equal and opposite reaction. Uh, either that reaction is your body gets fat <laugh>, or that reaction is that you burn off those extra calories you put on. So if you’re currently exercising four days a week for an hour at a time, at a certain intensity, and you wanna lose weight, but not give up any of the diet side of things, well then you gotta start, you know, adding more fitness into it. You gotta burn more calories. So for every, every beer, if it’s a 300 calorie beer for instance, you know, you’re, you’re probably burning 300 calories. He’s probably burning 300 calories in 30 minutes. So he’s gotta put in, you know, how many 30 minute bouts of exercise in order to, to counteract each one of those beers.
Richie Burke:
How many calories did muffins gain on his a hundred units of alcohol? <laugh> over a four day span? Is that 10,000? What’s, what’s a hundred times a hundred?
Wade Ritchie:
Yeah, it’s a thousand.
Richie Burke:
10,000.
Wade Ritchie:
10,000. 10,000. Yeah.
Richie Burke:
Still
Wade Ritchie:
Functioning. Yeah.
Richie Burke:
<laugh>. All right. Any, uh,
Wade Ritchie:
But now I probably shouldn’t say this. People are gonna take this and run with it. Probably, um, when you consume something, especially liquid that fast, your body’s less likely to absorb it all. Does that make sense? So if you’re putting in,
Richie Burke:
It doesn’t even know what hit it
Wade Ritchie:
<laugh>, it’ll still absorb a lot. It, but from a percentage standpoint, it’s not gonna absorb as high of a percentage of it because you put so much of it in there at that point, your body’s not looking for more sugar. You know, like it’s got a lot of it. So it’s not as like you’re
Richie Burke:
Looking for the hospital.
Wade Ritchie:
Yeah. <laugh>. Yeah, that’s what I’d be looking at.
Richie Burke:
Yeah. No, me too. <laugh>. I did half of that over four days.
Wade Ritchie:
Shit. Yeah, so, so in, in his defense by, you know, sort of putting him down a lot real fast, he is less likely to absorb all of it than he would be if he, you know, spread it out over the course of a couple of weeks, for instance.
Richie Burke:
All right, would we, will we’ll end it right there. Thank you for coming on and for all your great advice and thank you for everyone who submitted a question on this podcast. If you got any value out of this, I don’t know how you didn’t, please rate and write a review, subscribe if you have not already. And we have some big changes coming for the go-gedders in the next couple months. So, so stay tuned. Those will be announced very shortly.