I'm right there with you. Continuing to do the same thing and expect different results would be crazy. Continuing to do the same thing with a body that isn't the same as a decade or two ago is insane! So here's what I'm doing, to help you identify where you may want to shift too! The Basic Workout Changes I've Made at 59 Prioritizing strength time vs cardio The difference between the WAY I prioritize strength. I've known since I began training for marathons even and more so since I began doing triathlon at 40, that strength was key to success in the event and successfully avoiding injury. What's different now is that it is the first place I put my energy. It's not an extra for complimenting the activity or for supplementing it. My activity is built around optimizing: The readiness for the workouts The recovery for the workouts Readiness: I'm not going to go for a 3 or more hour hike the day before a key weight workout. I definitely didn't do a strength workout for 3 days following the Grand Canyon Rim-to-River-to-Rim hike. There is always fuel (protein) in my system and sometimes there's also a little caffeine right before a workout to optimize fat during the workout. Recovery: I am consciously taking more rest between hard workouts. Hard being there are multiple sets of low rep ranges and the purpose is true muscle fatigue. It causes more microtearing, more stress to joints. So there's no guilt over waiting at least 72 hours, and if I miss a workout then, if I'm otherwise active, I accept that this delay is warranted and positive, not negative. More Age-Related Post Menopause Workout Changes I've Made at 59 Workout I and II are not exactly the same Weight load Sequence of exercise Type of workout in tune with recovery status Taking Creatine Monohydrate Near My Workout I will take it either before or after a workout, depending on the day. My workload might dictate a workout has to happen a little later, meaning I've got to have had a good solid meal before so it will happen in a robust smoothie bowl 2 hours before. If I'm able to pull away from some tasks and workout with just a bit of fuel prior to exercise. Then I will have a post workout smoothie bowl after a workout about an hour. That bowl is loaded with a little fruit, healthy fat, high in protein (40+ grams) and the creatine goes in that. Creatine questions? Avoid Halting the Body's Inflammatory Response I don't overdo inflammatory foods or activity directly after workouts. During the pandemic so much of the discussion of health experts was about the immune-boosting effects of .. well, everything. Interestingly, it seems that a huge consumption of antioxidant-rich berries or omega 3 fats too soon post exercise blunts your body's own immune system from response to the inflammation caused by exercise. You don't want to prevent some of these good changes from occurring. They will increase your resilience and immunity and ability to self-regulate. So if you're doing sauna or ice baths, or ingesting omega 3 supplements, you might wait on some of those until later in the day. Ability-Related Workout Changes I've Made at 59 Eliminated the high rep low weight workouts There are fewer workouts with 15-20 or 25 repetitions. While they show up (say in this YouTube video for plateaus with arm definition progress https://www.youtube.com/watch?v=YMowolNJb1w) And for work that might support sport performance or gait improvement, those high reps are often reserved for a single set (drop set or monster set) or for recovery week to reduce stress over all yet provide neural patterning. I often do 5-8 repetitions during the first 3 weeks of a cycle and recovery happens on week 4. Most Strength & Conditioning Coaches observe periodization carefully for programming. It's how they, and the athletes or clients they serve stay injury-free while at peak performance. The majority of us don't have a sport in season/off season. Then again you do: more golf or walking in summer months, more indoor training in winter. Possibly more skiing or snowshoeing or for you maybe just a greater focus on strength training, new skills or activities. Changing It Up Having to do a workout with someone else and follow their program, their sequence, their thinking can be a real challenge for someone used to being in control. It is often we who need it most! Have you seen those guys who seem to have been members at your gym forever, they're always there, yet their bodies never change, and they don't actually look all that good? I don't want to be one of those! So whether it's writing myself a new program or swapping ideas with another fitness pro, (like recently with Helen Fritsch or Natalie Jill who both live nearby) to get out of the routine, is a good idea. Workout Changes I've Made at 59 Recap: Make it #1 in my schedule Certainty I'm recovered or I change the workout Enhancing recovery Ditched high reps for no purpose Other Episodes You Might Like: What to know about CREATINE Supplementation Over 50 https://www.flippingfifty.com/creatine-supplementation/ 20 Reasons Strength Training Should Be Mandatory for Everyone Over 29 https://www.flippingfifty.com/strength-training/ Resources: Stronger: Tone & Define: https://www.flippingfifty.com/get-stronger-2023/ The Flipping 50 Cafe: https://www.flippingfifty.com/cafe/ FREE EXERCISE PLANNING over 40: https://www.flippingfifty.com/exercise-planning
Get ready for a wild ride as we dig into Trey Nixon's real estate journey, from military life to flipping over 200 houses (and more).Learn about his past struggles, cash flow wins, and the ins and outs of raising capital. Discover the ropes of seller financing and what it takes to hit it BIG in real estate. Don't miss out on the fun – let's level up together! Join Brent's Land Sharks Program now.----------Show notes:(0:48) Beginning of today's episode(6:33) Uncover the "why": Crafting generational wealth and valuing your precious "time"(8:20) Secure your financial foundation for lasting safety and peace of mind(14:50) When it's a red-hot deal, take it – no need to stress about the cash(19:17) Workforce housing takes the lead as your top investment move----------Resources:Rich Dad Poor Dad by Robert Kiyosaki Money by Tony by Tony RobbinsTrey's Coaching Company: www.rivet-inc.com To speak with Brent or one of our other expert coaches call (281) 835-4201 or schedule your free discovery call here to learn about our mentorship programs and become part of the TribeGo to Wholesalingincgroup.com to become part of one of the fastest growing Facebook communities in the Wholesaling space. Get all of your burning Wholesaling questions answered, gain access to JV partnerships, and connect with other "success minded" Rhinos in the community.It's 100% free to join. The opportunities in this community are endless, what are you waiting for?
(Replay July 2022) What if I told you you can make 7 Figures PER DEAL flipping raw, development-ready land? Today's guest has been doing just that, every year, for twenty years.Cody Bjugan is a seasoned real estate developer who is a key player in development projects across the country. These projects are a result of Cody's specialized experience in acquisitions and entitlements of OFF-MARKET raw land that has development potential.He excels in negotiation and out-of-the-box problem solving to create win-win real estate transactions.Want To Quit Your Job, Build Your Own Business, And Travel / Impact The World?Check Out The Action Academy Community / Schedule A Free Intro CallLearn How To Buy Real Estate & Businesses In 5 Minutes Per Week:Join Our Weekly Newsletter Follow Me As I Travel & Build:Twitter @theactionpodIG @brianluebbenTiktok @brianluebben
What mindsets helped Mike go from working at McDonald's to financial freedom through real estate investing? In this episode, host Taylor Loht interviews young real estate mogul Mike Mannino on his journey from flipping burgers to flipping houses. Mike shares how a challenging health diagnosis in his youth shaped his mindset to live life intentionally and adopt an abundance mentality focused on serving others. He recounts getting started by house-hacking his first property at 19 and then tapping into tax auction properties to launch his flipping business with his dad. Mike explains the key systems and processes he implemented in his company that enabled him to scale up to 80 flips while working only 20 hours a week. He also discusses his strategic transition into multifamily investing for tax benefits, passive income, and wealth appreciation. Over the past 8 years, Mike has built a business that flipped over 80+ houses by the age of 30 and created multiple companies that generate over 1M per year in revenue, sold tens of thousands of copies of his book (making him an Amazon best selling author) , he is the founder of Real Estate Wealth Builders which is an educational company that helps real estate investors quickly scale their real estate business. [00:53 - 05:53] The Mindsets That Fueled Mike's Journey How Mike turned his challenging diagnosis into motivation to live intentionally Mike adopted an abundance mindset focused on serving others Why Mike set the big goal of retiring his father [05:53 - 12:28] Getting Started in Real Estate Investing How Mike house hacked his first property at 19 to cover the mortgage with roommates' rent Mike tapped into tax auction properties to discover profitable deals Mike partnered with his dad on flips by splitting purchase and renovation costs [12:28 - 18:33] Scaling Up From 1 to 80 Property Flips Mike systematized materials and processes to remove the guesswork Why Mike pays top rates to hire A-player team members Mike documented his journey publicly to attract opportunities [18:33 - 22:34] Transitioning from Flipping to Multifamily Investing Multifamily provides tax benefits for Mike to offset flipping income Flipping profits stop when Mike stops working; multifamily means passive income Multifamily allows Mike's wealth to grow through gradual rent increases [22:34 - 28:00] Key Relationships Are Critical Mike couldn't scale his company without the right team in place Knowing the right people allows Mike to buy any deal Mike treats his team well so they'll have his back when issues arise Best deal: A 16-unit apartment building in North Carolina Worst deal: House flips that didn't go according to budget Top lesson learned: Creating and maintaining great relationships in the business. Quotes: "Your first deal is your scariest deal. As you know, it's your hardest deal. It's your scariest deal." - Mike Mannino "If you know the right people, you can buy any deal you want. You can buy as big of a deal as you want." - Mike Mannino Connect with Mike: Website: 55kdeal.com Apply to Invest with Taylor at www.investwithtaylor.com Track your wealth for free with Personal Capital, go to www.escapingwallstreet.com Please leave a review and help others escape Wall Street and build wealth on Main Street!
Ah, the holiday season. It's a time filled with joy, love, and... indulgence. Now, I know the holiday season can sometimes make us feel like everything goes off the rails when it comes to our eating habits. But fear not! This episode is perfectly timed to provide you with the tools and strategies you need to navigate this time of year with confidence and self-control. In this latest episode of the Menopause Mastery Podcast, we have the incredible Dr. Glenn Livingston on the show, and together, we tackle the nitty-gritty of binging, emotional eating, and how to regain control over our relationship with food. Dr. Glenn's expertise in psychology and his unique background makes this conversation an absolute must-listen. Dr. Glenn is a veteran Psychologist and a renowned expert in defeating cravings and creating a life of health, vitality, and passion. We had such an engaging conversation, delving into the psychology behind binging and emotional eating behaviors, and helping us gain a clear understanding of why we turn to food for comfort or as a coping mechanism. By unraveling the root causes, we can begin to address and overcome these patterns. Tune in to learn how to take charge of our eating habits and find balance during this challenging time. From mindful eating to creating healthy boundaries, you'll discover actionable steps to shut down those cravings and reclaim your power over food. Trust me, you don't want to miss out on the strategies Dr. Glenn shared to stay on track while still enjoying the festivities guilt-free! Key Takeaways: [00:03:05] Weight loss struggles and journey. [00:06:19] Addiction and food industry tactics. [00:09:14] Flipping the paradigm. [00:11:56] Hyper-palatability and excitotoxins. [00:13:11] Processed foods downregulate pleasure. [00:16:53] Cravings and food industry. [00:19:20] The problem with processed foods. [00:20:18] Take control of your food decisions. [00:25:46] Progress, not perfection in eating. [00:30:15] Dealing with communal eating. [00:31:26] Drawing boundaries for food. [00:33:53] Breathing techniques for relaxation. [00:36:32] Diet and lifestyle importance. [00:39:16] Overcoming cravings and finding hope. Memorable Quotes: "You eat processed foods all the time. It not only downregulates your ability to experience pleasure with food, it downgrades your ability to experience pleasure, period." – Dr. Glenn Livingston "We don't crave things we know we can never have. It's like giving a prisoner a life sentence. Eventually they lose hope because hope is a waste of energy. And in that situation, and the brain wants to conserve energy. So, if you know you really can't have it, the brain will stop craving it eventually." – Dr. Glenn Livingston Connect with Dr. Glenn Livingston: Website Instagram Facebook Podcast Connect with Betty Murray: Living Well Dallas Website Hormone Reset Website Betty Murray Website Facebook Instagram
Hey Listener, get ready to jump to the other side of the sales table as this week stand up comedian/half of Pie and Violence, Breezy Lee is on the show to talk about collecting and selling pop culture items. Topics this week include: Your host is still bad at opening at the show. Sharing Pie and Violence with the world, podcasting, and booking comedy shows. The energy of a small room. How do you prepare to perform in front of an audience? What does it feel like after you leave the stage? How did you become a collector? Silverware sets and China cabinets. Beautiful Traders' World and cartoons that you can't make today. Unwrapping a mystery gift. Being way too young at the Pantera show. Tattoos and piercings in the 90s. The Family Computer Room. Being Tom Cruise. The artistic genius of Lisa Frank. Flipping something you love. Buying original artwork. Ed. Glass babies. The thrill of the hunt. This is now a cryptid show. The ocean has turned on man. Titanic the movie or the tragedy? Being the mall owners of tomorrow. People want cheesy 90's stuff. Media Play and Suncoast Video. Disney everything. Evaluating the thing you have. QueenofClawMachine. Finding pop culture gold in the wild. Making people happy. Being sneaky. Glamour Shots on the beach. Collecting The Nick! Box. Passing on the love.
Whether it's a traditional real estate team, an investment portfolio or a fulfilling life - building anything great is a process of constantly asking ourselves big questions and challenging whatever we believe. It's really easy to copycat our way to success until we find ourselves up the wrong mountain. The only way to combat this is to take everything we believe and pierce holes in it - play devil's advocate to our own beliefs, if you will. Our business might be good now, but what if changing the model and our identity could make it better? Flipping homes sounds sexy, but it's actually not investing. The market is tough right now, but what if getting a tiny bit better, or even staying the same is a sign that we're crushing it? When you get really good at asking these questions, and become okay with being wrong about what you believe, pivoting and moving through changes gets easier and faster. When we get clear on what we truly want, and lose the fear of going after something completely different, we're able to build something we'll be proud of today and years from now. What kind of questions should we be asking ourselves all the time? How can we walk through chaos without it impacting us? Today, I'm joined by friend, collaborator, coach, trainer, and CEO of Guaranteed Home Buyers LLC, Matt Chick. We talk about the ultimate cheat code to make anything happen. Quotes Our model has changed many times over the years. We've never been afraid to go after something completely different to what we've been doing. -Kevin Kauffman One of the great things about this industry is it's easy to copycat and find success if you're willing to put in the work, but that's also a curse. -Kevin Kauffman In my hierarchy of what I need from my business, time is number 1, money is number 2 and I'm very clear on that. Of course I want to make money, but time is first. -Kevin Kauffman Running flips is not an investment, it's a business. -Kevin Kauffman I'm a big proponent of taking my active income, no matter where it comes from and using it to create my residual income by buying assets. -Kevin Kauffman If you can walk through chaos and not experience it, you can print money. -Kevin Kauffman Look at real estate investments through 3 lenses. Cash-flow, future appreciation, and taxes. -Kevin Kauffman Flipping is just a business, just like wholesales and commissions from transactions. It's how we create active income, the passive income is the true investing. -Matt Chick As your portfolio grows, your reserves have to grow too. -Kevin Kauffman Key Points Redefining success in a tough market There's a lot of people we know who won't be surviving this market, or even this calendar year. That means crushing it looks different to what it looked like 3 years ago, 2 years ago - even a year ago. There's a certain level of business maturity you've got to have to realize that sometimes not going backwards or only going backwards a little bit is actually a win when people are going backwards a lot. Poke holes in your deeply-held beliefs Question everything you think you're right about, and assume what you're currently doing is wrong. Take every belief and try to see the opposite of it. Even if something is working, ask yourself if it might be preventing you from getting the results you really want. With anything you believe, ask: “is this really my opinion or am I repeating something I heard?” Not afraid to be wrong No one is a perfectionist, we're just afraid of looking wrong. Our egos are fragile to how other people perceive us when we fail, get something wrong or fall flat on our faces. But when we're willing to make mistakes, be wrong or fall flat on our faces, we can get closer to what we want. Don't copycat your way to success One of the great things about this industry is how easy it is to copycat and find success if you're willing to put in the work, but that's also a curse. You can look at someone else and copy them, but the reality is, we all have different wants and priorities. For some people, time matters more than money and for others, it's money over time. Knowing what matters to you allows you to build the right thing and climb the right mountain. The ultimate win-win of cost segregation Because agents have 1099 income, it can be challenging to qualify for a traditional mortgage. The lower your income looks on your tax return - regardless of how much money you actually make - the harder it is to get a loan for another property. The great thing about cost segregation is, while it takes that income out when it comes to paying the taxes, your mortgage lender will add that back into your income. You get a high income for qualification purposes, and a low income for tax purposes. It's the best of both worlds. The biggest misunderstanding about flipping We call flipping homes investing, but it actually isn't. Flipping is a business, just like wholesales and commissions from transactions. It's active income that we should turn into passive income. Wherever our active income comes from, the ultimate move is to use it to create residual income by buying assets. Guest Info Matt Chick is an agent, flipper, wholesaler, coach, trainer, and CEO of Guaranteed Home Buyers LLC. If it has to do with real estate he's all about it. His agent relationships have paid dividends such as putting off-market deals together in a low inventory market. For more information, visit https://mattchick.com/ and follow @iammattchick on Instagram. CTA Please leave us a review at https://ratethispodcast.com/nla
With host retail coach Wendy Batten https://wendybatten.com/podcast/ Show Notes: Q4 proves time and again that it is the most stressful quarter of the year for retail shop owners - but it doesn't have to be! Inside this episode of the podcast, I'm encouraging you to CHOOSE JOY: to change your mindset around how you are “supposed” to feel this time of year while running your retail business. Instead of finishing this year strong (as we so often hear), I'm encouraging you to end the year HAPPY. Topics We'll Cover in This Episode: How your vibe and energy affect how others are feeling in your shop Why you need to reframe your “yeah, but” responses The best way to respond to compliments Reframing your “have to's” and “should's” into “get to's” The power of simply making a decision and moving on Reframing our expectations of our customers and our staff Flipping the script and detaching yourself from bad outcomes Sleeping in and baking cookies… unconventional advice this time of year perhaps? Oh well, I said what I said! Reflecting on what went right If you are feeling stressed during this time of year in your retail shop, I hope this episode gives you a glimpse into what it might look like if you flipped the script this holiday season and chose joy and happiness over stress and hustle. I promise this mindset will bring you more joy as we finish out 2023. Related podcasts we think you'll like: Episode 178: 3 Top Mindset Musts for Retailer Owners Episode 172: Retailers: Solve Any Problem & Get Better Results By Doing This Episode 153: Recipe for Success: 4 Leadership Lessons We Can Learn from Erin French of The Lost Kitchen Episode 130: The Karate Kid Stages Will Help Your Retail Business About your host, Wendy Batten In case we haven't met yet, I'm Wendy, a small business coach and founder of the Retailer's Inner Circle, where I help other independent shop owners learn how to gain the right business skillsets to see more profits, paychecks, and joy as they navigate running their retail business. Through online classes, business coaching programs, speaking, and a top-ranked podcast, I've helped hundreds of retailers around the globe reclaim their dream and see the success they want from their beautiful shops. My signature private coaching community, The Retailer's Inner Circle, has helped retailers around the world build their retail business skill sets and confidence. I am proud to have been featured in several major publications, including my own business column in What Women Create magazine. I have been privileged to be a guest on top-ranked podcasts and sought-after as a guest speaker and teacher for several brands, associations, and communities that are passionate about the success of independent retailers. When I'm not coaching, you will find me either DIYing and renovating my very imperfect old crooked cottage by the sea in the UNESCO World Heritage town of Lunenburg, NS, or blogging about our travel and RVing adventures and the weird fun things we get up to in our coastal village. I'd love to invite you to check out one of my free resources for real retailers at https://wendybatten.com/free-resources/ For more support from Wendy Retailer's Inner Circle - Join Wendy inside the best retailer's community Wendysources for shop owners Hang out and connect with Wendy on IG All of Wendy's programs and services for shop owners can be found HERE. Subscribe & Review in iTunes Are you subscribed to my podcast? If you're not, I'd love you to consider it. Subscribing means you won't miss an episode! Click here to subscribe to iTunes! If you want to be more of a rockstar, I'd love it if you could leave a review over on iTunes as well. Those reviews help other retailers find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. So grateful for you! Thank you!
Today on the Wholesale Hotline Podcast (Flipping Mastery Edition) Jerry breaks down 5 key tips everyone should know before getting into real estate. Show notes -- in this episode we'll cover: The 5 specific secrets or tips that Jerry learned along the way that he wishes he knew when he started out. These are simple yet powerful tips that if you implement today, they will definitely move the needle for you -- they did for Jerry. Listen to the end for a bonus 6th secret... Please give us a rating and let us know how we are doing! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ☎️ Welcome to Wholesale Hotline & Flipping Mastery Breakout! ☎️ Jerry Norton went from digging holes for minimum wage in his mid 20's to becoming a millionaire by the age of 30. Today he's the nation's leading expert on flipping houses and has taught thousands of people how to live their dream lifestyle through real estate. **NOTE: To Download any of Jerry's FREE training, tools, or resources… Click on the link provided and enter your email. The download is automatically emailed to you. If you don't see it, check your junk/spam folder, in case your email provider put it there. If you still don't see it, contact our support at: firstname.lastname@example.org or 888) 958-3028. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
This list of why serving midlife women, the why to be a Menopause Fitness Specialist encompasses it all. #1 Reason to be a Menopause Fitness Specialist Legacy. How do you think most women drawn to doing this are midlife or approaching it themselves? Or they're slightly younger and they're working with older women, but a little bit wiser maybe beyond their years and want to really leave a legacy. Really. I mean, women in menopause, in early stages, specifically Perimenopause, are also many of them in the workforce. And they're struggling to get support in the workforce. They're struggling with problems with hot flashes with night sweats, leaving them Sleepless in menopause, in the workplace. So they're not functioning as well. So when you can leap in know, how do I pivot? In order to help decrease the signs and symptoms of menopause. You're helping so many things, you're helping the workforce you're keeping absenteeism down, you're increasing and enhancing productivity, and just overall increasing the life and happiness of a single woman and every woman in her ripple effect. Her immediate family and others who either suffer when when she does. #2 Reason to be a Menopause Fitness Specialist This is a very lucrative market. One of the reasons why we're seeing a surge of title menopause expert menopause and coach, menopause lifestyle coach. Without the education certification qualification, experience, history proven track record. We're seeing a title acquired in minutes but the knowledge the experience level, the credibility and the ability to create consistent, predictable results reliably, is not yet there. And this is where we can give you the formula that has been proven. First of all, based on science of 30 year history and then based on these last 10 years of being proven. And if it wasn't proven, or thrown out, we've dialed it in. It's done for you. And we can stand on our trademark copyrighted property and say, here's what works. #3 Reason to be a Menopause Fitness Specialist Community. You get a community of coaches, and right now an opportunity to congregate with this community and get support with your marketing and your PR, your ways of attracting new clients and of being sure that you're way ahead of them. Asking what's next? What now, when that first program or that first challenge is done these are such important pieces of what you're going to do. #4 Reason to be a Menopause Fitness Specialist Freedom. About 52 million women are in menopause right now. There are women who you're able to work with and set your own time. You get to change and set your own schedule when you're the boss, which is what we want as much and maybe some would say more than the money is that we want freedom and flexibility. It takes a community who can say do you realize what you're doing? Do you realize that you're doing this yourself? Why don't you change that class? Have it at an earlier time, have it in the morning habit at lunch? Don't have it in the evening. You may not attract the same people; they may not be able to go with you. Okay, attract other people who can have the availability that you also have. These things are, are really key. And one advantage of being a flipping 50 Menopause fitness specialist is that you can realize that you too were thinking a little bit crazy and that limiting beliefs are really a piece of what stopped us knowing we can see it so well in somebody else. But when you're in the frame, you can't necessarily see yourself what mistakes you might be making. So this community is really, really key and critical. #5 Reason to be a Menopause Fitness Specialist Last but not least, this market is not going away. So women are going to continually go through menopause. If we can capture them when they're 30 and they're 40 If you get that thriving program going there's no reason why you can't rinse and repeat, keep growing, it's scaling it and expanding to the women you're working with now will be 10 and 15 years old or soon, there will be something else that they need in addition to what you've already given them. For those women who have daughters, younger friends, you're going to be able to attract and expand to them. How can you reach midlife already in better shape. You've got an expansive service but you're not all over the board. You can create a program, drill down deeper that program and offer it in so many different ways. Then expand from that program. Once it's up and running, it's already working. And there you have it. For my Flipping 50 Menopause Fitness Specialists, what would you add? And what about you? Have you got a community? A market begging for clued-in competent and confident professionals? Do you have a future that looks extremely bright where you can develop a niche and serve it exclusively instead of jumping all over trying to be a jack (or jill) of all trades? Resources: Your Business Scorecard: https://www.fitnessmarketingmastery.com/business-scorecard/ Marketing to Women Copywriting Course: https://www.fitnessmarketingmastery.com/copywriting-course/ Flipping 50 Menopause Fitness Specialist™ Course: https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/ Other Episodes You Might Like: Training Midlife Clients | Zone 2 Training For Menopause https://www.fitnessmarketingmastery.com/zone-2-training-for-menopause/ 3 Ways to Coach Menopause Clients Out of Mistakes https://www.fitnessmarketingmastery.com/coach-menopause-clients/ The #1 Way to Reach More New Fitness Customers https://www.fitnessmarketingmastery.com/1-way-reach-new-fitness-customers/
In the final hour of today's show, Joe and Joel discuss their concerns for the Texans game this weekend, what if Houston and Denver NFL teams switched head coaches, and the news that Ohtani is now down to 4 teams to sign with for his free agency decision.
Learn2Flip.comAsk Us A QuestionFlip High Profit AcademyJump in the Pathway to $10K: https://learn.fleamarketflipper.com/flip-your-way-to-10k-pathwayFollow us on Instagram: https://www.instagram.com/fleamrktflipper/Check out our FREE Workshop: https://courses.fleamarketflipper.com/flipper-university-workshop-webinarYou can find us at: https://fleamarketflipper.com/
First and foremost, I'm sorry. I made a promise and commitment at the beginning of the year to record and publish new podcast episodes every week for 2023. And I fell short. I haven't recorded a new episode in four months. And I take ownership and accountability for not following through. The past four months have been very difficult. But not an excuse. And here we are. 30 days left in 2023. And I have an awesome exercise to create positive momentum ending this year and into 2024. Changing the conversation. Flipping the switch. No more boring surface-level conversations during the holidays which lack depth. Listen to the full episode to find out exactly how we're going to do it!
In this edition of Show and BK, Ron 'the Show' Hughley, Brandon Kiley, and Stephen Serda discuss the Chiefs finally flipping the switch against the Raiders. Are we ready to believe in the Chiefs' offense? When the Chiefs have the ball–we're looking for a vintage Mahomes performance on Sunday night. When the Packers have the ball–we can expect Spags to dial up the blitzes all night. Should we be worried about the long-term outlook of the Chiefs offensive line? Go deeper into Chiefs' fandom with Pete Sweeney as he provides expert analysis and exclusive insights directly from Arrowhead Stadium, delivered straight to your inbox three times a week. Subscribe today for a 7-day free trial and follow your Chiefs on their path to back-to-back: https://subscribe.arrowheadpridepremier.com/join Learn more about your ad choices. Visit podcastchoices.com/adchoices
Andrew is a seasoned real estate investor based in Hamilton. With over 18 years of experience, Andrew has a strong background in construction, flipping, investing, property management and more as he specializes in transforming distressed properties into high-quality rentals. Alongside his partner, Ping, Andrew also operates an asset & property management company with a diverse portfolio of 800+ tenants in Hamilton and southern Ontario. In this episode we discussed: What type of properties to flip in todays market Landlording and managing rental properties easily Cost effective value add to investment properties Real estate entrepreneurship vs real estate investing. and much more! Follow Andrew's social media on: Instagram: https://www.instagram.com/andrew.parashis/ Facebook: https://www.facebook.com/parashis.sa/ Youtube: https://www.youtube.com/c/PropertyHustlers Follow Mayu on Instagram at: https://www.instagram.com/mayu.thava/ Follow Austin on Instagram at: https://www.instagram.com/austinyeh6/ Follow the RISE Network Facebook at: https://www.facebook.com/groups/risenetworkevent Follow the RISE Network Instagram at: https://www.instagram.com/risenetworkevent/ RISE Real Estate Wholesaling 101 Course: https://rise-network-course.teachable.com/p/real-estate-wholesaling-masterclass-101 RISE Network Real Estate Investing Essentials Bundle: https://rise-network-course.teachable.com/p/rise-network-real-estate-investing-essentials If you or anyone you know is looking to sell their house, visit: www.fastontariohomebuyer.ca
Fitness and Business with Iron Society Gym Owner Lonnie Whitlock- TT&DPC EP 87 Lonnie Whitlock is the owner of Iron Society Strength and Fitness here in Fort Wayne Indiana. In this podcast, Lonnie dives into his start in the fitness industry and gives advice to people who would like to get into the space. Lonnie talked about his early struggles in business and in life. He also talked about his relationship with his wife and how they share a common vision and purpose. Lonnie talked a bit about different fitness industry strategies and how fitness influencers are creating unhealthy expectations. He talked about the flow of a gym, gym design, and egress. Finally, Tony and Dakota asked Lonnie to demystifying and shed some light on the trending topics of peptides, testosterone replacement therapy (TRT), and steroids. Lonnie was a wealth of knowledge and gives some great advice in this podcast for better relationships, better health, a better mindset, a better business, and a better life. Check out this podcast! Need Funding for your Deals? - https://fixatedfunding.activehosted.com/f/25 The Ultimate Course on Flipping (and Wholesaling) Houses
Welcome to another insightful episode of The Candy Valentino Show, where we answer your burning questions about building and protecting your wealth. In this episode, Candy discusses the benefits of trusts, the current state of the real estate market, and essential considerations for retirement planning.Episode Breakdown:00:00 - Introduction00:32 - Understanding Trusts: Irrevocable vs. Revocable01:21 - Five Reasons to Consider a Trust03:06 - Charitable Remainder Trusts Explained03:51 - Is It a Good Time to Buy a Home?07:11 - Preparing for Retirement: Three Key Steps09:55 - The Impact of Lifestyle on RetirementDon't forget to subscribe for more valuable insights and leave us a review!
Do you know how powerful your thoughts can be? Martin and Khalil address the five Cs of negative thinking, getting rid of these negative habits, and switching your internal narrative to one that shapes success. Stay tuned!Time Stamps 00:37 - Setting Yourself for Success 01:48 - Delegation and Task Management 05:59 - Open-ended Tasks 09:03 - The Impact of Our Thoughts 13:39 - The Five Cs of Negative Thinking 15:09 - Stop Complaining 17:22 - Stop Criticizing 20:33 - Reduce Your Concern 21:20 - Stop Commiserating 27:00 - Stop Catastrophizing 31:19 - Flipping the Switch 37:20 - The Role of Narrative in Shaping Mindset 44:04 - Setting Positive Goals for Personal Growth Ready to take your contracting business to the next level? Subscribe to The Cashflow Contractor today and get instant access to the FREE Ultimate Buyer's Guide for Contractors!Don't miss out on essential insights, tips, and strategies to boost your profits and streamline your operations. Subscribe now and download your exclusive guide to securing more clients and maximizing your earnings.Resources The Tim Ferriss Show, Ditch Your To-Do List and Do This Instead with Sam Corcos Need Marketing Help? We Recommend Benali Watch On Youtube Follow On Social: LinkedIn, Facebook, Instagram Have Questions? Email us More from Martin theprofitproblem.com annealbc.com Email Martin Meet With Martin LinkedIn Facebook Instagram More from Khalil benali.com Email Khalil Meet With Khalil LinkedIn Facebook Instagram More from The Cashflow Contractor Ask Us A Question Sign Up For A Free Consultation thecashflowcontractor.com Email The Cashflow Contractor LinkedIn Facebook Instagram
For today's episode, HW Media CEO Clayton Collins had the pleasure of chatting with Rayman Mathoda, the CEO of Anchor Loans and a 2023 HousingWire Women of Influence honoree. Ray brings more than 25 years of experience across the real estate, finance and technology sectors to the conversation. Prior to her work at Anchor, Ray was co-founder and partner at Emerge Life Sciences and before that served as CEO at Xome.Clayton and Ray talk about the current state of the fix-and-flip market, barriers for builders and where she sees migration happening across the U.S. amid inventory problems. They also chat about the market shift toward nonbank landers and what Ray has in store for Anchor in 2024. Related to this episode:Connect with Ray on LinkedInAnchor Loans2023 Woman of Influence: Rayman MathodaThe Gathering by HousingWireHousingWire on YouTubeEnjoy the episode!The Housing News podcast explores the most critical topics in mortgage, real estate and fintech. A new mortgage or real estate executive joins the show each week to add perspective to the top stories crossing HousingWire's news desk. Hosted by Clayton Collins and produced by the HW Media team.
Are you seeking effective strategies to tackle belly fat and optimize your workout routine after menopause? Look no further! In a recent enlightening conversation with Debra Atkinson, MS, CSCS the founder of Flipping 50, we uncovered some incredible insights that can transform your fitness journey.Highlights from This EpisodeWhy does belly fat typically increase after menopause?Best tips for women to lower cortisol levels in midlife.How much exercise is too much?Ideal exercise programming for women in perimenopause (40s).Debra's opinion on Orange Theory & Heart Monitoring System.Tips for exercising while fasting.Tips for muscle recovery.What does creatine do to our body?Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode>> Join Zivli>> Book a Free Zivli Discovery Call>> Freebie: The Ultimate Food Guide>> Flipping 50 Website>> You Still Got It, Girl: The After 50 Fitness Formula for Women Book>> Hot, Not Bothered Book
In this moment of goal setting for next year or your next quarter or half year there is always - at least I hope it's true for you, someone or something that makes you realize you have been thinking SMALL… and when you start thinking big, you start doing big things. Whatever your goals are this coming year.. Try 10xing them. What would it be like if you.. Partnered with someone every quarter this next year and earned by promoting them, they by promoting you, or you offered something magical together. What would it be like if you bought the house next door and created a place for a retreat center? A magical backyard oasis? If you're an entrepreneur and you want to host a wellness retreat, or you're toying with the idea, and you're just wondering how and what there's a lot to unpack. This is you and I'm unpacking! I promise it's way more fun than that end-of-vacation kind of unpacking!! Start with Why Host a Wellness Retreat What is the reason you're even asking how to host a wellness retreat (and there are many reasons why you would), but you don't want to begin planning that super fun, ambitious retreat, before you explore, what is my purpose? Some purposes could be: Make a profit. I'm going to host a retreat, make a profit, and ideally make this profit doing something that you would enjoy doing: spending a week or a weekend depending on how long this retreat is, with people you enjoy doing activities that you enjoy. That would be number one, you immediately want the profit from the retreat. You might host a retreat as a live event model. That you definitely have to cover your expenses. Let's be clear on that. But in order to sell your attendees into something greater, and that might be a combination of sell them into a training program that occurred prior to the retreat. So they're buying the training program, the retreat is the reward. And you package it all together, but make it appear as if this is the test of the training they want. The conditioning, the strength, the endurance, the whatever it's going to take for them to have a good time at the retreat, even if there wasn't a retreat, but now you're allowing them to have this real goal: this real starting line if you will, at the beginning of the weekend. That's one way. Another purpose is in bringing them together and selling them on what they don't know that maybe you're hosting simply an activity kind of retreat. You're taking them hiking, doing yoga, Pilates, core, stand up paddleboarding, horseback riding or kayaking, and otherwise just keeping them very active. But you're doing this with the opportunity to plant seeds about what it is you do on a deeper level. You're making them hungry for more information, more guidance, helping them realize they don't know what they don't know… and want to. You're creating desire for a next step. You're planting that seed at the entire time of your retreat, and then planning to sell them into that and that is how you make a profit. You'll be concerned or thinking about your conversion rates. That is, you know that if you have 15 people attending 40% of them will take a next step and that those 40% might positively influence each other and make others have FOMO. Once you know WHY you're hosting the retreat you can plan much more effectively. When will you drop seeds about what's next? Even in your welcome kick off party there may be a very small hint about previous attendees and what they went on to do. That's very subtle. Based on feedback from nearly 15 years of hosting retreats of various types: Private for small groups Fitness Professionals retreats Flipping 50 fitness retreats I've learned a few things: You won't please ALL the people all the time People don't always read the fine print People who've never been in a program or met you might attend Some want “white space” time to for instance journal They don't like to be rushed Many don't read the fine print Some don't follow the training plan and aren't prepared to keep up If your brand has a style of eating/nutrition it doesn't mean attendees will comply The right people always show up Determine how long you want the retreat to be: Half day Full day Weekend 3 day Do you want to host live or virtual? You might feel more comfortable doing one or the other. Pros to virtual - low expenses. Pros to live - the energy and no tech to go wrong! Let me know if you're hosting a wellness retreat in 2024 or want to! Other Episodes You Might Like: How to Host a Successful Fitness Retreat https://www.fitnessmarketingmastery.com/successful-fitness-retreat/ 10 Ways to Fill Your Fitness Programs Right Now https://www.fitnessmarketingmastery.com/10-ways-to-fill-your-fitness-programs-right-now/ 7 Ideas to Get Booked as a Speaker or Presenter to Build Business https://www.fitnessmarketingmastery.com/get-booked-as-a-speaker/
Learn2Flip.comAsk Us A QuestionFlip High Profit AcademyJump in the Pathway to $10K: https://learn.fleamarketflipper.com/flip-your-way-to-10k-pathwayFollow us on Instagram: https://www.instagram.com/fleamrktflipper/Check out our FREE Workshop: https://courses.fleamarketflipper.com/flipper-university-workshop-webinarYou can find us at: https://fleamarketflipper.com/
On this episode of the Deal Farm®, Kevin and Ken speak with Eudania Burrell about her amazing start to real estate investing while continuing to work a full-time job. It was the beginning of the pandemic, her basement had just flooded ... and she found the fortitude to get into real estate investing anyways. 3 years later she's done over 40 transactions ... she wholesales, she flips, she holds ... and now even gets to coach others about how to scale their business while working a full time job!
Always an independent spirit, Deborah started her first business in 1990. After owningand partnering in several successful small businesses, she realized that her path tofinancial freedom was through real estate investing.Deborah has a flare for fixing and flipping properties, from purchase, rehabbing,marketing and sale processes to tools and techniques for locating properties, analyzingmarket values, timely decision making to capitalize on opportunities, crafting offers,negotiating, effective due diligence, budgeting, assembling teams, hiring contractors,staging and marketing the sale for profit. With an unsurpassed expertise in renovation and team management, Deborah beganpurchasing foreclosures in the Memphis area. After only 5 years, she now controls over$3 million in real estate. She is currently focusing her energy on partnering with investors seeking financialfreedom through the acquisition of single-family and multi-family assets. What You Will Learn: Who is Deborah Razo? How did she start investing? What make she decide to pursue investing? Deborah started with Flipping. What is WREN? Who did she learn from? Deborah shares her first investment. Mark Twain famously said 97 % of what we worry about never actually happens. Deborah shares another strategy she has learned. What are the areas Deborah is focusing on? Traditional rentals is the most common extra strategy owning real estate. What is WREN all about? Question is gonna open up an avenue to learning, ask question and learn. Deborah shares how she can be contacted. Additional Resources from Deborah Razo: Website: www.DeborahRazo.com and www.WRENinspires.com Phone: +1 (818) 843-7772 Email: email@example.com LinkedIn: https://www.linkedin.com/in/deborahrazo/ Facebook: https://www.facebook.com/deborah.razo Twitter: https://twitter.com/WRENinspires Attention Investors and Agents Are you looking to grow your business? Need to connect with aggressive like-minded people like yourself? We have all the right tools, knowledge, and coaching to positively effect your bottom line. Visit:http://globalinvestoragent.com/join-gia-team to see what we can offer and to schedule your FREE consultation! Our NEW book is out...order yours NOW! Global Investor Agent: How Do You Thrive Not Just Survive in a Market Shift? Get your copy here: https://amzn.to/3SV0khX HEY! You should be in class this coming Monday (MNL). It's Free and packed with actions you should take now! Here's the link to register: https://us02web.zoom.us/webinar/register/WN_sNMjT-5DTIakCFO2ronDCg
On this podcast episode, Vernon Vaughn and I will talk about new construction vs fix and flipping and how to get started. A lot of people don't realize it, but new construction is often easier to do than fix and flip. If you want to know how to get started, check out this podcast episode. ⬇️ RESOURCES ⬇️ Check out Vernon Vaugh Here: https://linktr.ee/vernvaughan1or on IG at: https://www.instagram.com/vernvaughan1 Recommnended Reading:Building Atlanta: https://amzn.to/46BhsQLPeebles Principles: https://amzn.to/47YMval Join “The Family Vault” to get access to members-only content and perks:https://reieducationacademy.com/patreon Join My Next 5 Day Deal Flow Sprint: Get the details here: https://reieducationacademy.com/sprint Get Started with Wholesaling and Creative Financing Here:https://reieducationacademy.com/yt-hw-free-video Want Real Estate Coaching? Join “The Family Elite” Coaching Club.Get the details here: https://reieducationacademy.com/coaching Grab Jamel's Real Estate Investing Software Here:https://investordealpro.com Get More from Jamel Here: https://linktr.ee/jamelgibbs
We dive into what happened when Bryan decided to invest in a house that already had renters occupying it. Little did he know, His dream of passive income would take an unexpected turn when the renters suddenly stopped paying and left the place destroyed. In Todays Podcast highlight, We talk with with Bryan Villarreal who is in the Real Estate Wholesaling Space. We Flew out to Las Vegas, Nevada for Wealth Con 2023 and had the chance to interview some awesome guests in the Pineda Headquarters! Today, We sit down with Bryan V. Enjoy the video and if you like it, Please consider liking, subscribing, and dropping a comment down below! www.youtube.com/@tonyanddakota Instagram - https://www.instagram.com/tonyanddakota/ Facebook - https://www.facebook.com/tonyanddakotaofficial Need Funding? - https://fixatedfunding.activehosted.com/f/25 The Ultimate Course on Flipping (and Wholesaling) Houses
Q: Hey Beau, I am having trouble getting a lender on board with a flip that I am under contract with in rural Northern California. Any tips on finding a fix and flip lender? Thanks, Alex If you'd like to meet with Beau to talk financing, book a call here ( http://bookwithbeau.com/ )
Want to learn more about the profitability and scalability of a land business? Listen to this in-depth discussion with Jon Jasniak that covers subdividing and flipping land, the process from looking to financing and acquiring land deals, and some tips for choosing the best land markets. Don't miss out on getting tons of knowledge from one of the land investing experts!Key Points & Relevant TopicsHow Jon got involved in land flipping and investingThe process and timeframe for subdividing landTypical land purchasers and buyersExpenses and costs involved in acquiring and flipping land dealsImportant advice for people acquiring land deals from non-disclosure statesFinancing options and terms for larger land dealsHow to scale and expand quickly in the land investing gameThe advantage of utilizing debt and private money in acquiring land dealsReasons why bank financing is not a good idea for land flippingInsights on land investing in the coming yearsResources & LinksLand.comApartment Syndication Due Diligence Checklist for Passive InvestorAbout Jon JasniakJon Jasniak is a land investor and developer who has experience all over Texas. He graduated with an Engineering degree but quickly transferred over to real estate. Most recently, he also purchased and now operates the small, unincorporated town in Texas called Cornudas. His land business Jaz Land focuses on subdividing rural tracts of land for customers looking to escape the city. He had completed over 8000 acres and 800 land deals since 2016, building an 8-figure land business. Jon owns several companies all focused on the land and real estate consulting space and manages a small team for day-to-day operations, and runs a coaching program that teaches people how to build their own land business. Get in Touch with JonWebsite: https://jonjasniak.com/land Facebook: Jon JasniakLinkedIn: Jon JasniakInstagram: @jonjasniakYouTube Channel: Jon JasniakTo Connect With UsPlease visit our website www.bonavestcapital.com and click here to leave a rating and written review!
It's Red Planet Day! Joel and Misty discuss the Red Planet, aka Mars... Remember when they talked about Pluto Day? If not, find it HERE.They also have a in-depth conversation with Jessie Todd and Phil Ero of Astoria High School in Astoria, OR about how they have flipped their assessment model to better align with the CPM Pillar of Mixed, Spaced Practice. You can also read their newsletter article from January 2020 about their model HERE.Lastly, we have another installment from our Join Them on Their Journey series. Cheers!The More Math for More People Podcast is produced by CPM Educational Program. Learn more at CPM.orgTwitter: @cpmmathFacebook: CPMEducationalProgramEmail: firstname.lastname@example.org
Daniel came to the U.S. not knowing anything about American football. Now my dog is an All-American. I swear he's nothing like Spencer James in real life. Hire me and Ahrii to play two British dudes! We got range. He said Americans are more likely to support each other's dreams, but I think he just called us delusional.
Many women want to lose weight. To lose weight for active women over 40, they also don't want performance to deteriorate. There are a few things to consider. First, it's not the eat less, exercise more dogma that will get you what you really want. Most women want energy, tone and definition, and strength for now and later. Better blood sugar control that supports reductions in belly fat and overall insulin sensitivity. Am I right? But eating less and exercising more - if successful at all during menopause and post - will generally cause the opposite. Less energy, worse mood, poor sleep, less muscle tone, and spirals down from there with long term ramifications to health. Being active, whether sports performance level or just athletic active, requires energy. There is still a way to juggle goals of maintaining or improving performance while still dropping a few pounds of extra cushioning. Eating to Lose Weight Active Over 40 Close to the beginning and/or after completion of exercise, peri- and postmenopausal athletes should aim for a bolus of high EAA-containing (~10 g) intact protein sources or supplements to overcome anabolic resistance. Anabolic resistance is the status of muscle loss being more likely than muscle gain and it requires more intense exercise stimulus (strength training), quality protein stimulus, and recovery to overcome it. An ACSM review of literature stated 20 g protein pre-exercise (and 40 after) for older adults to boost Muscle Protein Synthesis similar to that of a 20 yr old when workout conditions were comparable. Time pre-exercise fuel for optimal digestion. Within 30 minutes of a workout the easier to digest fuel must be. It's not only a comfort factor, but also the diverted energy for digestion competing with the need for blood flow to deliver oxygen to working muscles. Both digestion and performance will suffer. A “simple shake” with protein powder and unsweetened almond milk or water may be the easy way to go. If you want carbs, add a half a banana to the shake or have half cup oatmeal with protein powder. Pre-workout, avoid fiber and fat. A mixed meal eaten pre-workout should allow at least 2 ½ - 3 hours to be fully digested. Some will feel most comfortable if this is longer than that (4 hours) if it's following recommendations for high fiber, high protein and high fat. Given recommendations range from at least 10 to 20 grams of protein pre-workout, below are some examples of protein sources. The more challenged you are with gaining lean muscle (and or are attempting to lose weight while retaining muscle) the higher end of the range you want to be. Lose Weight for Active Women: Women's Guide to Exercise Nutrition High EAA examples of 10 g protein: Small half a simple shake including protein powder and unsweetened almond milk Dairy (which does by the way include whey protein) generally pre-exercise wouldn't be recommended due to its influence in mucus production, even if you tolerate which a lot of women don't later in life (but Greek yogurt or cottage cheese are sources of protein- again I don't recommend pre-exercise). · 2 eggs equal 12 grams of protein (if you tolerate eggs) · ½ cup steel cut oats with protein stirred in · Quinoa Choices vary as to whether you want carbohydrate prior or not to avoid early fatigue during exercise sessions. Overcoming Anabolic Resistance: A study in the European Journal of Sports Science found higher protein intakes (2-3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat-free mass (FFM) preservation, particularly when combined with exercise. Athletes [and let's include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. What does that look like for you? Say you weigh 130lbs. Rounding Kgs up to 60. Based on body weight: 162 g protein Using the FFM example: Say you weigh 130lbs and are 25% body fat. Subtracting the fat weight in lbs (32.5) from bodyweight leaves 97.5 Fat Free Mass. 224 g Using the high range number for each of body weight and FFM-based protein recommendations, the daily protein recommendation then would be 162 – 224 grams of protein daily. That is with the goal of losing weight while resistance training with a moderate calorie deficit. Taking a median number of 180 g protein with each gram of protein offering 4 kcals means you'd be taking in 720 kcals/day from protein. Fat = 7 kcals, Carb = 4 kcals. Prepare to be confused. Health Organizations Weigh in (Not necessarily on losing weight) Prestigious Organizations Offer These Calculations for a 130lb active woman: American Dietetic Association (ADA): at least 59 - 106 grams/day. The Centers for Disease Control and Prevention (CDC): 48 - 169 grams/day (10-35% of daily caloric intake). World Health Organization safe lower limit: 49 grams/day. Keep in mind these recommendations vary in goal. The least amount of protein to avoid death or illness is not the same to thrive and add lean muscle, strength and energy. We have a gap. So, it is of course confusing. We also have emotional relationships to food and beliefs we've held for a long time. Those too are likely factors in your reaction to this episode. You're nodding or shaking. Even though the science is the basis of the content, we don't as humans adopt it readily. Say You Don't Want to Lose Weight You Want to Maintain Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3-4 h, across the day. Eumenorrheic athletes in the luteal phase and peri/post-menopausal athletes, regardless of sport, should aim for the upper end of the range. Let's do the math. 130lb woman Convert to kg: 59 129 g protein 150lb woman Convert to kg: 68 149 g protein This is the equivalent of 1 g protein per lb of body weight. You can keep it easy by remembering that is your daily AND that a “dose” of protein needs to be at least 30gm at a meal. However, if you go higher as suggested for your first meal of the day, the next meal may not need to be as high if you eat within 3-4 hours to keep that muscle protein synthesis up. The alternative is muscle protein breakdown. You're in one or the other. There's really not a neutral. To Lose Weight for Active Women, Examples of a day of high protein meals: Pre-Workout: 20 gm protein in a simple shake pre-workout Or minimally, 12 gm protein in two eggs pre-workout Meal Examples: 45g protein in a post- workout smoothie 51g Salmon (35) + quinoa (6) + Greek-style yogurt (10) with berries 43g Taco Salad with ground Bison (35) + Black beans (8) 46g 6 large Sauteed Scallops (29) + Three-bean salad (8) + Black Bean Brownie (9) I'm not an advocate of calorie counting. However, a snapshot of the number of calories you take in can be helpful. Many women are too far below what they need, AND too low in protein, AND not lifting weights with adequate intensity or sleeping. Those will add up to muscle loss. You may temporarily think you're successful at the weight loss game, but unless you mitigate it, muscle loss will result in you feeling weaker, less energetic and having a slower metabolism Weight loss with an on-target activity plan means having a slight caloric deficit with an increased amount of protein from a maintenance phase. Other research I've shared suggests increasing protein by 10-15% above maintenance along with a reasonable deficit if weight loss is needed. So, let's challenge that. Do you need weight loss? Or do you need to gain lean muscle? Get very clear. You may need both but someone listening needs to hear this: you don't need weight loss; you need fat loss. That will come with an increase in lean muscle and a decrease in inflammation. Additionally, to Lose Weight While Active Over 40 Creatine supplementation of 3 to 5 g per day is recommended for the mechanistic support of creatine supplementation with regard to muscle protein kinetics, growth factors, satellite cells, myogenic transcription factors, glycogen and calcium regulation, oxidative stress, and inflammation. Postmenopausal females benefit from bone health, mental health, and skeletal muscle size and function when consuming higher (5g) doses of creatine. References: Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11. PMID: 25014731. Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177. doi: 10.1123/ijsnem.2017-0273. Epub 2018 Feb 19. PMID: 29182451. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. Science: PMID: 37221858; PMCID: PMC10210857. Resources: 5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe/ Flipping 50 Protein: https://www.flippingfifty.com/store/protein-powders/paleo-protein-powder-vanilla/ Other Episodes You Might Like: How Much Collagen Counts Toward Protein Needs? https://www.flippingfifty.com/how-much-collagen/ Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+ https://www.flippingfifty.com/protein-supplements-for-muscle-building/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones https://www.flippingfifty.com/midlife-weight-loss/
Learn2Flip.comAsk Us A QuestionFlip High Profit AcademyJump in the Pathway to $10K: https://learn.fleamarketflipper.com/flip-your-way-to-10k-pathwayFollow us on Instagram: https://www.instagram.com/fleamrktflipper/Check out our FREE Workshop: https://courses.fleamarketflipper.com/flipper-university-workshop-webinarYou can find us at: https://fleamarketflipper.com/
Do you see yourself doing what you're currently doing 10, 15, or 20 years down the road? If the answer is no, it's time for you to make some shifts and start exploring other paths –especially if you are considering business ownership. Because if you want to find success and the work-life balance you crave, you need to have the awareness to know who you are, what feels right (and what doesn't), and make decisions that reflect this. Luckily, today's guest is giving us an inside look at her perspective and experience of making big decisions that prioritize how she wants to show up in life and in business. I am talking to the incredible Courtney Murphy, the Co-Owner and Lead Business Educator at Revival Hair Company, who is passionate about educating fellow hairstylists on building and maintaining a successful business with a healthy work-life balance. Courtney is joining me to talk about how she worked backward to build a business that allowed her to prioritize her family while still doing the work she loved. We're having an honest, real conversation about what it takes to run a business after you pass that proof of concept stage, and I'm excited for it! Get ready for a packed episode filled with tactical pieces you can use in your own business, including the mindset work necessary to grow, the value of building systems to understand how your brain works, how you do your best work, how you're productive, and how you have the confidence in the choices that reflect your ‘why' in business and in life. If you're ready to learn how you can take action to make those goals and dreams a reality, hit that play button, and let's go!! Leave a 5 star review on iTunes! Episode Highlights: [1:59] How she shifted from hairstylist to business owner [2:45] Working backward to make sure her salon was successful from the start [4:53] Manifesting a salon space that would grow with them [6:31] Making the shift from employee to business owner as respectful as possible [7:08] Creating a salon culture and team vibe stylists wanted to be a part of [8:21] How to maintain a growth mindset within the hair industry [8:57] How she promotes individual business growth within her salon [9:53] Why they wanted to learn from the stylists deciding to leave their team [11:34] What's new for her salon moving forward [12:37] Teaching others how to do what she did [14:18] Flipping the script to pivot based on what lights you up [17:04] How she finds the sweet spot between community, leadership, service, and profit [18:52] What business venture is next up for Courtney [20:00] How she knows what ideas are worth exploring versus which ones are a distraction [22:47] How to keep yourself in check when you have a lot of business ideas [24:07] The big why behind her business [27:34] Having the systems in place to create the lifestyle that backs up your why Need help getting shit done? https://www.facebook.com/groups/getshitdoneclub Send us podcast ideas at email@example.com Links: Show notes: https://www.kelseymarieknutson.com/podcast Follow us on Instagram: https://www.instagram.com/kelseymarieknutson/ Hangout on Facebook: https://www.facebook.com/groups/getshitdoneclub Try my favorite greens! Opti-green 50: https://1stphorm.com/products/opti-greens-50/?a_aid=KelseyMarie1 My secret weapon for growing my hair for the wedding: https://1stphorm.com/products/collagen-with-dermaval/?a_aid=KelseyMarie1 Work with Kelsey: Ready for your next big pivot? Maybe it's launching that new side hustle or growing your existing business, whatever the chapter Kelsey's here to help you bridge the gap between new ideas and achieving your goals! VIP Coaching: https://www.kelseymarieknutson.com/vipcoaching Follow Courtney on Instagram @courtneymurphyharistylist
We're blessed to hear from our senior pastor, Jeff Ellis, this morning as he brings us a message about personal transformation and the commitment to living in holy lives. Because we are now the living temples of God, the challenge is to cleanse our lives of practices and attitudes that get in the way of our spiritual growth. "Jesus is willing to clear everything out of the way, so we can personally taste His love and His grace." - Pastor Jeff Ellis
The transfer portal will be opening in just over a week, on December 4th. Will the Miami Hurricanes lose any key players in the portal? Host Alex Donno discusses which players he would love to see the Canes keep, rather than see them transfer elsewhere or leave early for the NFL Draft. Donno explains why he would love to land a quarterback like Will Rogers, Michael Pratt, Conner Weigman or Dante Moore in the portal. He expects Tyler Van Dyke to depart and would not be surprised if Jacurri Brown leaves, too. Alex explains Miami's path to a top 10 recruiting class in 2024. Even though the Canes currently sit 11th, the path to top 10 is more complicated than you might think. Flipping someone like Ellis Robinson IV, Armondo Blount, or Jeremiah Smith might be necessary to secure a top 10 class. Alex wonders if Miami's future running back room with players like Mark Fletcher, Ajay Allen, Kevin Riley, Chris-Wheatley Humphrey and Chris Johnson can end up being their best running back room since 2001. Join our LOCKED ON CANES INSIDERS texting community and chat with host Alex Donno any time by clicking this link: https://joinsubtext.com/lockedoncanes. Donno provides one on one's, breaking news, show previews, Hurricanes breakdowns and recruiting updates. Try it FREE for 14 days! https://joinsubtext.com/lockedoncanes #MiamiHurricanes #TheU #recruiting Support Us By Supporting Our Sponsors! LinkedIn LinkedIn Jobs helps you find the qualified candidates you want to talk to, faster. Post your job for free at LinkedIn.com/LOCKEDONCOLLEGE. Terms and conditions apply. eBay Motors With all the parts you need at the prices you want, it's easy to turn your car into the MVP and bring home that win. Keep your ride-or-die alive at EbayMotors.com. Eligible items only. Exclusions apply. eBay Guaranteed Fit only available to US customers. PrizePicks Go to PrizePicks.com/lockedoncollege and use code lockedoncollege for a first deposit match up to $100! Daily Fantasy Sports Made Easy! Gametime Download the Gametime app, create an account, and use code LOCKEDONCOLLEGE for $20 off your first purchase. FanDuel Score early this NFL season with FanDuel, America's Number One Sportsbook! Right now, NEW customers get ONE HUNDRED AND FIFTY DOLLARS in BONUS BETS with any winning FIVE DOLLAR MONEYLINE BET! That's A HUNDRED AND FIFTY BUCKS – if your team wins! Visit FanDuel.com/LOCKEDON to get started. FANDUEL DISCLAIMER: 21+ in select states. First online real money wager only. Bonus issued as nonwithdrawable free bets that expires in 14 days. Restrictions apply. See terms at sportsbook.fanduel.com. Gambling Problem? Call 1-800-GAMBLER or visit FanDuel.com/RG (CO, IA, MD, MI, NJ, PA, IL, VA, WV), 1-800-NEXT-STEP or text NEXTSTEP to 53342 (AZ), 1-888-789-7777 or visit ccpg.org/chat (CT), 1-800-9-WITH-IT (IN), 1-800-522-4700 (WY, KS) or visit ksgamblinghelp.com (KS), 1-877-770-STOP (LA), 1-877-8-HOPENY or text HOPENY (467369) (NY), TN REDLINE 1-800-889-9789 (TN) Learn more about your ad choices. Visit podcastchoices.com/adchoices
Today on the Wholesale Hotline Podcast (Flipping Mastery Edition) Jerry gives his blueprint to make offers, without ever talking with a seller. Show notes -- in this episode we'll cover: Jerry breaks down his 3 step process to make a offers without talking with an agent. How to maximize your success rate with this method. Please give us a rating and let us know how we are doing! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ☎️ Welcome to Wholesale Hotline & Flipping Mastery Breakout! ☎️ Jerry Norton went from digging holes for minimum wage in his mid 20's to becoming a millionaire by the age of 30. Today he's the nation's leading expert on flipping houses and has taught thousands of people how to live their dream lifestyle through real estate. **NOTE: To Download any of Jerry's FREE training, tools, or resources… Click on the link provided and enter your email. The download is automatically emailed to you. If you don't see it, check your junk/spam folder, in case your email provider put it there. If you still don't see it, contact our support at: firstname.lastname@example.org or 888) 958-3028. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
In the third edition of "Flipping the Script," SVS presents another round of artists performing monologues in roles they wouldn't be traditionally cast in. Featuring pieces from Romeo & Juliet, Julius Caesar, The Importance of Being Earnest, and more; this episode will having you seeing these characters in a new light. --- Support this podcast: https://podcasters.spotify.com/pod/show/svshakes/support
Discover how to evolve from the roles of victim, rescuer and villain inside the Drama Triangle to creator, coach and challenger inside the Winner's Triangle. Plus how to upgrade to the Empowerment Mindset where you shift focus from scarcity to possibilities, reactive to proactive, ensuring every decision aligns with your goals and visions.Ready to turn your perfectionism from a crippling force into powerful asset with proven, science-backed tools? You gotta check out the Perfectionism Rewired Accelerator 6 Week fast-track Get your stress-free start today at https://courtneylovegavin.com/acceleratorListen to the full episode to hear:How to evolve from the roles of victim, rescuer and villain to creator, coach and challengerHard work, guess work and framework approaches to empowermentSecret to redefining how you perceive and use your perfectionist traitsStep-by-Step Evolving Drama Triangle ProcessIdentify Your Triangle Role: Recognize when you're in the victim, rescuer or persecutor role within the Drama Triangle.Embrace the Winner's Triangle: Actively move towards becoming a creator, coach or challenger.Develop Self-Sovereignty: Start making choices that reflect your true self and living from an inside out approach.Implement Active Learning: Stop accumulating and start implementing.Focus on What You Want: Concentrate on your desires instead of fears or limitations.Open Up to Possibilities: Embrace uncertainty and see it as a playground of opportunities. EPSISODE 182 TIMESTAMPS:00:00-Introduction01:53-Drama Triangle Explained02:07-One Small Action You Can Take Right Now02:31-The Winner's Triangle: A New Perspective03:35-Visualizing the Winner's Triangle: Become a Creator04:05-Embracing Self Sovereignty and Overcoming Inadequacy04:59-Questions to Embody the Creator Role in the Empowerment Triangle06:23-Shifting Focus from Scarcity to Possibilities07:07-Rescue Ranger to Caring Coach08:08-Empowering Everyone through the Coach Approach09:30-Example of Hero turning into a Coach10:00-Evolving From Villain to Challenger11:59-What All Winner's Triangles Have In Common12:39-Agreements vs Expectations13:13-Perfectionism Rewiring Made Easy 14:21-Upcoming Episode Teaser: Overcoming Over-Giving in Perfectionists
Amanda goes over five simle practices she implents in her vintage clothing business. These are things that need she needs frequent reminders on, so let's go through them here on the pod! SPOILER ALERT! They are:Stop making excuses. Just try.Dream BigDon't Panic. Make decisuions about your business with real intentionInvest in yourself and in your business. (plus some of Amanda's favorite investments)Get a clear picture of YOUR next-level self.********The Thrifters podcast is 100% commercial-free. Your generosity is greatly appreciated though! If this podcast has brought you some value you can "buy a coffee" for Amanda! Contribute any amount you feel good about. No subscription necessary. buymeacoffee.com/thethriftersFollow Amanda @Irreverentfinery on InstagramIrreverentFinery on EtsyEdited by Ben Walker-StoreyMusic by Kevin McLeod
Get ready to turn up the real estate game! On Real Estate Disruptors, Jonah Korchin spills the beans on “How to do $1MM in 2024 by Micro-Flipping.” It's a high-energy episode packed with strategies to elevate your investment game. Whether you're a pro or just... The post How to do a $1MM in 2024 by Micro-Flipping appeared first on Real Estate Disruptors.
No doubt you too are trying to help clients combine intermittent fasting and exercise. I'm sure it's come up. You may be attempting to do it. You may know their doctor is suggesting it. But here's the incongruence for midlife women. Low Energy Availability (LEA) and exercising while fasting are one and the same. If you've been involved in fitness or nutrition for a minute, you know of the Female Athlete Triad. Generally, young active women essentially become menopausal when they should be having regular cycles because of energy insufficiency. LEA is right back to that and yet more detrimental for women over 40 trying to maintain muscle, also push performance, who can't afford to lose bone density but will, and have already depleted adrenals and hormone chaos occurring. In this episode, I respond to a question from one of our Food Flip programs. If you're helping clients, or yourself through the conflicting information on intermittent fasting and exercise, this may help. Right now, if you aren't yet, consider the Flipping 50 Menopause Fitness Specialist and kickstart your year with more knowledge about hormones, their function relative to exercise and understand when a client asks, what they should do, exactly how to help. Intermittent Fasting and Exercise for Midlife Women Polly, “Debra I have been wanting to incorporate fasting into my health regime. However with your current recommendations of working out in a fed state I have found it is very difficult to get enough protein and to maintain the fasted state. I read the book Feast Fast Repeat and it goes against a lot of the information you recommend. It's difficult for me to fast for 18 to 20 hours and feel good. Just wondering what your thoughts are on fasting?” Start earlier. It's pretty simple! You don't have “dinner” at dinner time.. You have a last high protein meal at 3 or 4pm. Fasting has a purpose. Getting off a plateau. You can kickstart with an 18 or 20 hour fast but there is NO reason if you're an active person to do this regularly. Rotate.., 12, 14, 15, 18 …. And the amount of carbs you do. If this was your first book? Keep reading. Your week should NOT ever look the same every day or you lose metabolic flexibility. If your goal is to stay active and gain muscle and bone density … tell me in a 20 hour fast how you manage to get micronutrients in. What we all have to do is prioritize. Are you inflamed? Need to reduce that and kick up the autophagy? Fasting for a short time may be your priority But high intensity exercise and fasting long are NOT going to coincide together well. That leaves you energy deficient. That puts you in stress. That causes a loss of muscle. Resources: WellPros Mentorship Group https://www.flippingfifty.com/store/uncategorized/fit-pros-health-coaches-monthly-membership-founder/ Your Business Scorecard: https://www.fitnessmarketingmastery.com/business-scorecard/ Flipping 50 Menopause Fitness Specialist™ Course: https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/ Other Episodes You Might Like: Training Midlife Clients | Zone 2 Training For Menopause: https://www.fitnessmarketingmastery.com/zone-2-training-for-menopause/ 7 Tips to be a Personal Trainer Every Midlife Woman Wants to Work With https://www.fitnessmarketingmastery.com/be-a-personal-trainer/ 5 Menopause Exercise Programming Tips from Recent Exercise Studies https://www.fitnessmarketingmastery.com/menopause-exercise-programming/
Tony met Lisset King through the neurolinguistic programming personal development work they have in common. Lisset brands herself as an emotional ninja. Lisset helps people identify limiting beliefs and baggage that are holding them back. She uses techniques like mental emotional release (MER) and hypnosis to help individuals defragment and reprogram their subconscious minds. During this podcast, Lisset dives into how to know when you are using your intuition. She talks about the importance of forgiveness as well as best practices for checking in with your significant other. Lisset talked about some of her struggles and areas for improvement. She also talked about her journey and the new things she's learning along the way. You can schedule a discovery call with Lisset by going to her website: https://www.lissetking.com/ Check out this podcast! PLEASE SUBSCRIBE www.youtube.com/@TonyandDakota Need Funding? - https://fixatedfunding.activehosted.com/f/25 The Ultimate Course on Flipping (and Wholesaling) Houses
BEST OF: The fallout from Twitter staff over new management - with their crying, therapy sessions, and vomiting - has provided us with a vitally important perspective. Wealthy, powerful, entitled, and ungrateful arbiters of information are only happy when they can control how other people act and think; hate to them is when an opinion they disagree with is expressed; their anger over being forced to work full time or to pay for their own lunch should be a lesson to all of us about how much we need to appreciate what we have and recognize the greatness of our abundance. Furthermore, we need to be thankful for not only what we possess but for our ability to think beyond mundane polarity. Despite the narrative painted for and against Elon Musk, his companies are ultimately driving humanity towards transhumanism. Far be it from a conspiracy, the red logo of Tesla is the Tau cross which is a symbol for “synthesis.” The blue bird of Twitter is also a symbol of both “synthesis” and “pure ideas,” i.e., consciousness. When combining the immense amount of data from Twitter, largely through free speech, Musk is able to synthesize it with Tesla's Optimus robot and further connect the system to NeuraLink and StarLink. Synthesis after all does mean “the combination” of something “to form a system.” This “system” is the “synthesis” of biological and technological distinctiveness using our data. At the moment it is a flipping of the Thanksgiving bird.This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/5328407/advertisement
The Reselling AcademyAsk Us A QuestionFlip High Profit AcademyJump in the Pathway to $10K: https://learn.fleamarketflipper.com/flip-your-way-to-10k-pathwayFollow us on Instagram: https://www.instagram.com/fleamrktflipper/Check out our FREE Workshop: https://courses.fleamarketflipper.com/flipper-university-workshop-webinarYou can find us at: https://fleamarketflipper.com/
Cass Morrow, Relationship Coach, Disrupting Divorce & Flipping Statistics With The “NEW” Marriage Morrowmarriage.com Show Notes **About The Guest(s):** Cass Moro is a relationship coach who, along with his wife, helps couples disrupt divorce and create a new kind of marriage. With a background in therapy and personal development, Cass has worked with over 3,100 men in the first 20 months of his business. He is passionate about helping men and women understand their roles in relationships and create a strong foundation for a successful marriage. **Summary:** Cass Moro joins Chris Voss on The Chris Voss Show to discuss how he and his wife help couples create a new kind of marriage and disrupt divorce. Cass shares his personal journey of overcoming a toxic relationship and transforming himself into a better partner. He explains the importance of understanding masculine and feminine dynamics in a relationship and how men can step into their leadership role. Cass also addresses the concept of the "nice guy" and why it is important for men to be authentic and true to themselves. He provides practical tips for men to improve their relationships and create a strong foundation for a successful marriage. **Key Takeaways:** - Understanding masculine and feminine dynamics is crucial for a successful marriage. - Men need to step into their leadership role and provide a safe and secure environment for their partners. - The "nice guy" syndrome is counterproductive and can lead to resentment and dissatisfaction in a relationship. - Emotional validation and communication are essential for building trust and connection. - Men should focus on personal growth and self-improvement to become the best version of themselves. **Quotes:** - "If you lose your wife's respect, it's near impossible to get it back." - Cass Moro - "Women want a guy who's a killer, who's going to kill it in business and protect her." - Cass Moro - "Nice guys are fake and lack self-value and purpose." - Cass Moro - "Leadership is about providing structure and direction, not control." - Cass Moro - "Men need to be stoic and provide emotional stability in a relationship." - Cass Moro
Support the showFor merchandise, podcast and youtube: westankersley.com Check out our sponsor The Warriors Collection for coffee, gear and more use code TANK at check out for a special Discount! https://warriorscollectionbrand.com/ Follow Shaping Success https://shapingsuccesspodcast.buzzsprout.com/ Email Wes@westankersley.com for guest ideas or to be on the show!
Today on the Wholesale Hotline Podcast (Flipping Mastery Edition) Jerry breaks down the recent news on an ongoing lawsuit against The National Association of Realtors (NAR). Show notes -- in this episode we'll cover: NAR just lost a massive lawsuit, owing billions in damages and setting the stage for massive real estate commission reform. Jerry breaks down what it means for agents and investors. Please give us a rating and let us know how we are doing! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ☎️ Welcome to Wholesale Hotline & Flipping Mastery Breakout! ☎️ Jerry Norton went from digging holes for minimum wage in his mid 20's to becoming a millionaire by the age of 30. Today he's the nation's leading expert on flipping houses and has taught thousands of people how to live their dream lifestyle through real estate. **NOTE: To Download any of Jerry's FREE training, tools, or resources… Click on the link provided and enter your email. The download is automatically emailed to you. If you don't see it, check your junk/spam folder, in case your email provider put it there. If you still don't see it, contact our support at: email@example.com or 888) 958-3028. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖