LeanShield Success Stories with Q&A
Hello. Hello. Hello. Speakers. No.
Speaker 1:Wrong camera. Hello everyone hold on. IPhone resolution look at that. How we doing everyone hopefully you can hear me let me know in the chat No pressure to come on camera. We were meant to be on here tonight with Doctor Roman but his wife is pregnant and I don't know whether she's giving birth right now or this is a hospital.
Speaker 1:So it's all good. So maybe we can cover just a few general q and a's tonight to anything questions about LeanShield in general would be good because I think a lot of you probably thinking what the hell is it? I have seen many people's scores go up, But first of all, I'd like to know who in you is a turtle or a parrot. Let me know in the chat. I can see is that Emma?
Speaker 1:Emma Baines, is that you? Old school? Vanessa Glow says, are you in there? Linda? Feels you some turtles here.
Speaker 1:So turtles are used to the Zooms, guys. They we should do Zooms all the time. Turtles are back. Once they are of a Zoom, sniff of a Zoom, they're back in business. Ronelle, hello, hello.
Speaker 1:Stacy, Parrot within the turtles. First of all, guys, let's let's have a catchable few people here. Vanessa, are you there? I'll go through the list of people who have just commented. So anyone that can come off mic, it'll be good to have a chat and any questions and all that.
Speaker 2:Hi Scott, it's Ronnel here. How are you?
Speaker 1:Ronnel, how are you doing?
Speaker 2:I'm very well. How are you?
Speaker 1:Hi. Good.
Speaker 2:Good. Good.
Speaker 3:Good. Good.
Speaker 1:To talk on the Zoom here. Welcome. Are you what time zone are in again?
Speaker 2:I'm in England.
Speaker 1:Oh, you're in England? Yeah. Easy. How's it going with you? Me your journey first.
Speaker 1:Tell me how did you get here? Was your so you through Parrot Pal?
Speaker 2:Yes. I've got Parrot Pal. So about well I found Parrot Pal almost a year ago now. I was doing low calorie, protein deficit anyway because I started my weight loss journey September, and then I found this year because I just needed something very quick and easy to log what I eat. And I found Parapal much better than some of the other apps.
Speaker 2:So I downloaded it and then this is how I got to yeah.
Speaker 1:I am interested to know as well, and maybe this is the topic for tonight. So what you know about needing to maintain muscle? Is still in your head about muscle equals bodybuilding? Like where are we at with that? So
Speaker 2:when I started my weight loss journey, I was mainly just eating the right things in a deficit. And I was just walking twice a week. I take some ladies out twice a week for fitness walking and we do that on a Monday and a Thursday and that's all exercise I did. And then once I've lost like three stone, I was like, well, I feel like I'm so weak, I feel like I need to find someone else to help me pick me up the floor, do you know what I mean? So I was like, no, I've got to go to the gym.
Speaker 2:For, you know, at my age, the very first time in my entire life, I went to a gym and I joined the gym like almost six months ago and yeah, so I'm really enjoying it. So LeanShield, I'm really enjoying LeanShield because I don't understand a lot about, you know, keeping muscle but losing fat. So LeanShield has come at a really good time for me.
Speaker 1:Nice, that's good. And then is it, so you're saying like the last six to twelve months is when you're really been understanding how important muscle is. Have you noticed since being going to the gym? Any changes?
Speaker 2:So much stronger. Like, I don't walk anymore. I run now and I don't even go for runs. I just turn up, I sign up for races only 10 ks. I sign up for races and I do really good timing.
Speaker 2:My husband, he's a marathon runner, and he's like, How do you do that? You don't even practice!' And I was like it's only the gym. I really believe and strongly believe it's because I've been going to the gym that I'm able to run 10 ks's.
Speaker 1:Think it'll give you the it gives you I think if you go from a base of not any strength training and you do strength training, that's why in LeanShield for people who are starting the gym in the first twelve months, got something called like newbie gains and people think it's like, made up, but it's true, know, when you first start strength training, your body really reacts to it, it's amazing, like you get so many gains in the first one to two years. So you've probably had a boost in strength and you've just now been able to run and move and endurance is up.
Speaker 2:Exactly. No, I do feel a lot more stronger.
Speaker 1:Yeah, nice. And then when it comes to Lean Shield then, what's your, have you any questions about it? Does it make sense to you? Like, what are we, where are we at with understanding what we're trying to do? Was this was it low to start with?
Speaker 1:Or did you end up because you're going to the gym, your score was decent off the bat?
Speaker 2:Yeah, so I when LeanShield came about, was like, just coming back from an injury, which I have no idea how I did that, but I have torn or sprained or I don't know what exactly I did, the infraspinatus muscle or something like that. And so, when LeanShield came about, I just went back to the gym and I was like, I'm doing LeanShield exercises here now. Half of the time I don't even know what I'm doing. So I'm so grateful that these pictures for people like me, that they know what they're doing because if I just read Dumbbell Rose or whatever that's called, I'm like, no. I have no idea.
Speaker 2:So pictures is really helpful for me. And I feel like I can work on my own in the gym and I can work at a pace that I feel comfortable with and the weights as well. So, I'm still learning LeanShield, I suppose, like everyone else is doing as well. Yeah, I'm grateful for it because I'm learning as I go.
Speaker 1:It's good, it's good, it's good to hear because like I even I just did a quick workout before doing this call, like, you know, I go through lagging muscle groups, body weight only, you know, I go to the gym and I was like, look, I'm I go to the gym, so body weight is not going to be too challenging. Then lean shield coach was like, well, try this and buddy, incline press ups with straight into glute, single single leg, glute, planks and then dead bugs. I was burning and I thought, you know what, I see my score go up. And I was like, that's so good. I feel motivated to have just done something now.
Speaker 1:Often we've not been able to quantify the little things. It's always been long term for muscle. It's always been well, maybe four to six weeks time, maybe I'll see some results. We should get feedback now.
Speaker 2:Definitely. And I see my body is changing, although I'm on a very huge plateau at the moment with losing weight, but I can see I'm building muscle and I can feel it. My body shape is changing and I feel forever grateful for that.
Speaker 1:Just reminding me I need to add into the LeanShield, the US Navy body fat tracking. I don't know if you've seen it. I'm in the group I posted before. So the US Navy got a way of, I think it's measuring on the hip and the waist and then the neck. And they use that as a way to get a quick body fat percentage.
Speaker 2:So I
Speaker 1:think if we all start doing that, because we you know, DEXA scan is the best thing to do, but it's too expensive. Think it's like 2 hundred-three £100 to do a scan minimum. No one was gonna spend 2 hundred-three £100. So you can use that to track body fat. That's the thing to know, like when you look at your LeanShield dashboard, it's going to tell you the percentage of your weight loss is likely to be muscle versus fat, tissue.
Speaker 1:And if it's high, that it's fat and lean tissue is low, and you're working out, total weight loss might be slow, because you are exchanging fat loss and building muscle and it might actually be at the same rate for a few weeks and then it will change obviously. So yeah, it's important that we don't focus too much on weight loss.
Speaker 2:Because for me, I need to see the numbers going down on the scale, but because I was so focused on that in the past, was like, forget the scale, focus on the non scale victories, and that's what I'm trying to do. So whereas before I got on the scale like every day, now I get on it probably once every week. So
Speaker 1:Yeah. That's actually a good point, actually. And I think as well is the more after some of you might notice and I'll explain, I can actually go on the screen and explain over the dashboard as well in a minute. But, yeah, like, understanding what our maintenance calories is is important. Every everything you have at the moment is a prediction right off an equation.
Speaker 1:Parapal and Turtle both have a weekly mechanism that does tweak. But LeanShield's got a bit of a more advanced mechanism where after sixty days of your data, it will actually know exactly what your maintenance is. And the thing is, it'll say something to you like, over sixty days, your average weight difference between the two segments of thirty days is say one kilo, but you're saying you've eaten 1,300 calories and your maintenance is like 18. It says there's a gap you're missing, like your weight has gone up, you're claiming as calories, the chances are you're missing out about 500 calories in your tracking and whatever the outcome is, it's going to tell you one to tighten up tracking because I might be able to, like I just had my maintenance figured out properly from the dashboard, it was pretty much bang on the prediction. So the predictions are quite accurate some of the time as well.
Speaker 1:There's a lot of numbers going on here. Don't know how we all feel about all these numbers and dashboards. The philosophy has always been to try and simplify everything. At the same time, the urgency of understanding muscle protection is something that needs to be pushed out there. It's like a mix of trying to do two worlds, if that makes sense.
Speaker 1:So is it most confusing to
Speaker 2:I'll give someone else a chance to have some conversation as well.
Speaker 1:Yeah, no worries, no worries. Thank you for chatting. I appreciate it. By the way, everyone can you put in your LeanShield score in the chat box please, where your LeanShield score is today? Otherwise I'm gonna have to get the leaderboards out and call you out.
Speaker 1:I don't know where I'm on the leaderboard right now. Do we like the leaderboard by the way? What are saying about that? Right, I'm Sam Dean's like. Good god.
Speaker 1:Esme's on a 100. Get on the mic right now. Yeah, Ben. Ben's got V two.
Speaker 4:Hi.
Speaker 1:Esme, tell me more about this 100 score. Are you?
Speaker 4:Well, yesterday I asked coach to design me a workout to just maximize my score and also use the muscles that I was lacking. And I was absolutely exhausted afterwards. And I did say to coach, tomorrow, as in today is going to be a rest day for me. So I think I just pushed really hard yesterday. And coach encouraged me, did say, it's good to have a rest day as well.
Speaker 4:So, and I am a bit competitive, so I'm looking at that leaderboard. Just for fun.
Speaker 1:Just as I'm behind the scenes, the total points one is there, see if you can keep 100 every day, you're gonna smash it. But no, it's good, that's amazing to get a score of 100. The thing is, to get a score of 100, training in a good place, protein in a good place, you're pretty much there, right? Your calories can be a bit more in a larger deficit. But yeah, I think there's a few of you on 100 if I look here now, there's 10 of you on 100.
Speaker 1:It's quite good mind. I think as well as looking at the data, people who use coach have way higher average lean sheet scores than people that don't. It makes sense to know because you just said you asked coach for a workout and they give you it. So it's giving you exactly what you need to do. If you're not using coach, just kind of, you've got a score, do you what mean?
Speaker 1:What's been the most, tell me more about like, what I'm interested in is before joining in, what to expect, what you've got from it, do you feel like more in control? What's motivating for you? What's not?
Speaker 4:Problem before was I was just so focused on what I was eating, that I didn't have like the brain space to exercise consistently as well. Yeah. And as soon as I joined LeanShield, I, because I knew that even just doing one strength workout a week, made quite a big difference. That motivated me to begin with. And then I started doing two, and I've just, I've been consistent for the last, I don't know, maybe five weeks.
Speaker 4:So I've gone from being very, very inconsistent to being consistent. I just think for me, my brain's quite visual and I like the feedback. I like that I can do a workout and I just get immediate feedback and it's logged and I can see it. So it just gives me that little push that my brain needs to actually exercise because I'm naturally quite lazy.
Speaker 1:Yeah, yeah. To be honest, especially winter time, if it's the gym you have to go to, it's like, it's pacing down.
Speaker 4:Yeah, no, don't. I just exercise at home. I've got some dumbbells and a bench. And I just, yeah, I just I think
Speaker 1:that's maybe something to go into Christmas with for everyone. If you now know you can do like really effective work as a whole, maybe, you know, for Christmas she asked for a kettlebell or a barbell or I don't know, some resistance band or something to I don't know what else you could do at home that could be that would be like a game changer. There are those like silly expensive dumbbells, but yeah even a pair of like decent weight dumbbells you can do for some compound stuff would be good. Like say like a pair of 10 kilos or something.
Speaker 4:Yeah, mean I'm quite happy with just the dumbbells like I'm very happy. Yeah, I feel like at the moment I don't really need any more.
Speaker 1:Nice, nice. And what do you feel like in the five weeks then? Do you feel obviously your score is going up, but also are you less stressed about weight? Are you understanding that you're losing mostly fat? Are actually being in a deficit or you've been in maintenance?
Speaker 1:Like where have you been?
Speaker 4:I've been much, yeah, I've been in a deficit. I've been quite meticulous, I don't know, for the past six, seven weeks.
Speaker 1:So
Speaker 4:yeah, I mean, I've been in a deficit that entire time. Just for me, it really helps that I'm almost focusing more on trying to eat enough protein than being obsessed with the calories. Like I'm staying under my allowance, but it's almost like I'm more putting my concentration into eating enough protein, rather than obsessing over the calories. And I think because when I eat so much protein, I'm just more full. I'm not as hungry.
Speaker 4:Just, it's just honestly, it's like magic for me. It's just worked when nothing has ever worked for any amount of time in the past.
Speaker 1:Fundamentals. Fundamentals done over time. That's what I'm hearing. But I think it was you, Esme, was it your message? Do you message about, was it maybe weight wasn't going down, but you're you you did it.
Speaker 1:You did your body fat test again or was that someone else?
Speaker 4:No, I don't think it was me. I mean, my weight is going down, but it's more I'm just amazed how much better my clothes feel. And I can, you know, I can visibly see my shape is changing. I just think I've not seen the weight go down as much as when I've done like, say, a crash diet in the past, which now I know, because you've explained that really, I was just losing the water and then it was just coming back on. It wasn't real fat loss.
Speaker 4:I think that now that I understand that, I'm really, you know, I'm really happy with my loss because I know it's fat loss and I know that I can maintain it. It's just knowing the theory behind it rather than just going on this crazy crash diet where I'm starving and actually it's not sustainable. And I've always put it back on.
Speaker 1:Yeah, and then you lose muscle at the same time on those crash diets, then you end up in a good position, you know. Muscle is one of those things and when we look at like what we're losing, like lean lean body mass. This includes like connective tissue you know. Mhmm. Organ tissue.
Speaker 1:Muscle tissue. Stuff we don't want to lose at all. But we never think about it. So when we think oh weight's coming down we think brilliant. It's gotta be fat.
Speaker 1:But we've been blind for so long and we still are blind in a sense. This is like a novel way of trying to figure it out. There's no real insight into if we're losing fat or muscle actively. This is the best that I think we can come up with without doing DEXA scans every day costing hundreds because we're reverse engineer on our research. It's actually quite scary when you look at how much lean body mass people lose.
Speaker 1:And this is like the GLP-one era. And if I know we ask people on the onboarding with GLP-1s, and this is a no judgment zone for GLP-1s, by the way. Like, I think GLP-1s, if people don't know what they are, the weight loss drugs you probably heard about on the news, they are going to change everything because they're going to give people a chance to turn off a signal of always wanting to eat. And then the next, then they can focus on what actually matters. And now you can focus on high protein training so you can become healthier fit.
Speaker 1:You I mean? Like you've, you saw the deficit side out, you saw the eating energy inside out. And now you can just focus on what matters. But a lot of people, the problem is a lot of people are taking these GLP-1s and their appetite suppression is so intense, they just don't eat, or they eat a tiny amount, like 500 calories, 800 calories, 1,000 calories, you know, and yeah, you get rapid weight loss. I mean, some people will be losing two to three, four pounds of fat a week if they're like got a lot to lose, but then they're not realizing it's coming with one or two pounds of lean tissue as well.
Speaker 1:And then you hear the skinny fat as we call it the unofficial term a bit. So yeah, anyone doing crash diets, GLP-1s or just whatever, we just need to be careful, that's all. And that's why I think there was someone in the group mentioning about the calorie score being 100 is not good for fat loss, like you've to be like 70 to 90, you know it kind of makes it this is why by the way, I don't know if you've seen, but I've added a golden box if you guys are in the fat loss zone which is considered safe basically, Shut up. That goes off all the time, I'm stuck on level 80, need to go away. So you see now the golden zone for fat loss, it'll start giving you we're gonna change your design guys, this is just it, but we want you to know even if your calorie score is not 100, you can be in the golden zone for fat loss, which is this number here.
Speaker 1:All of you will have your own number, depending on your body fat percentage tier, your deficit size, your protein targets, your age, you know, all of that stuff factors into this, by the way, it's not just like one thing. So yeah, But what would you give advice on Esme? You're a Lean Sheet veteran, I think. Use common My
Speaker 4:only advice is just stick with it. It's amazing. I just, I'm just in awe of it, of it. Honestly, it's, if it's made me actually want to exercise by myself with no personal trainer, no, you know, amazing coach in the gym. I just, yeah, I think it's incredible.
Speaker 4:I would just tell people to try it out or, and if they are trying it out, just stick with it. And it's so simple as well. You know, I don't really have any questions about it because I feel like it's just all very clear and simple, you just have to enter your data and just do the exercises.
Speaker 1:Yeah, exactly. What do you think of this? And this is a conundrum. Maybe you can help. So we're going to build leash fillers.
Speaker 1:There's turtles in parachute. There's an animal fight going on here. Got got Lean Shields right now is like a web app, but it could be turned into a mobile app, right? We're gonna put it inside Parapat, but I feel like it should maybe be his own app that any tracker can sync up to and be coached, they but obviously would have to pay a lot and then parrots and turtles will get free access. What do you think?
Speaker 1:You think that is something that would be more helpful? You think it's like, I don't know, imagine a doctor or like practitioners like right, we need to figure out something. Let's have a look at your health data. Are you using what are you using? God knows why using the random tracking app.
Speaker 1:Okay, well, have to start again in this new app. You know, you start from scratch to new. But if you're in the target.
Speaker 4:Yeah, I feel like I need to think about this.
Speaker 1:Yeah, it's a tough one. Would it be annoying really, the question would it be annoying for you if LeanShield was a separate app that you were getting coached on and Parrot was something you were tracking through easily and it would automatically sync up to it. By the way, the auto sync is going to be I'm testing her out today. And it's auto syncing my calories and protein and weight to LeanShield now. So that's brilliant.
Speaker 1:So none of you have to keep putting the numbers in, you just have to remember to go to LeanShield and get coached basically. Would that be annoying or no? Or would you want it all in
Speaker 4:I mean ideally I'd want it all in one place because that's what I'd imagined would happen.
Speaker 1:Yeah it will happen that way, I'm just thinking of maybe like an alternative for other apps. Do you know what mean? Maybe they all say, well, I want LeanShield, but I don't want to use PowerPal. Do you know I mean?
Speaker 4:So would that be for someone who's not so interested in the fat loss, but more interested in the of maintenance?
Speaker 1:Maybe someone says, look, I've been using NutraCheck for five years, ever since I've NutraCheck, I'm not going to use Power Pal. And I go, well, need your LeanShield score. They go, well, I'll only get my LeanShield score if you use Power Pal. I'm like, yeah. And then Okay.
Speaker 1:You know I mean? It's like, can plug into LeanShield with I'm sending you my data and then LeanShield can coach me and obviously we would advise Parapal is the best, but they would have to pay for LeanShield if that makes sense.
Speaker 4:Mean, yeah,
Speaker 1:some visibility on people's scores because I think like the biggest blocker is some people here have probably been on MyFitnessPal for probably ten years or something, know, they're stuck in the apps because they've been out for so long and they're not willing to let go of their data. It's like always stuck in this data.
Speaker 4:I mean, I've used Fitness Pal and I don't want to use it again. I don't know, I suppose. Yeah, I mean, it would definitely help you capture people who are stuck using other apps and they're not willing to
Speaker 1:change. Yeah,
Speaker 3:to budge.
Speaker 1:Yeah, but it'll be built into Power for sure. It's just the fact that if you look at the bottom of LeanShield now, there's five tabs already. It's like, how to make sure it's not so complicated in the app and you may cut the gap. But yeah, it's something to think about. Something we're working on in the beta group as well.
Speaker 1:But yeah, so you think nothing to add to this tool? You've maxed your score out, you followed what coaches says, you've logged your workout, you're doing a home, happy days basically?
Speaker 2:Yeah,
Speaker 1:Lucky a little spider gram and you can see now I'm lacking on hamstrings, calves, yeah classic. And just now, that's it.
Speaker 4:Yeah, I mean I would never have thought to exercise my calves. Like never.
Speaker 1:This is the thing, Steve, when I was thinking about it, was like, but what if someone just does chest and shoulders all the time? You know what I mean? It's like they just get a lot of sets, but you can't get a high score unless you stop doing all other parts. So it penalizes you for only doing like upper body, for example.
Speaker 4:Yeah, honestly, it's great. It's great. I showed it to my husband and it also blew his mind. I was like, come, come, come and have a look at this. He's on Android.
Speaker 4:That's why he's not doing it. Because otherwise I would have said to him, you need to do this as well.
Speaker 1:So he doesn't track at all now, does he?
Speaker 4:No. Not at all. No, he's not really overweight though, but I just think, you know, it's good to sometimes just learn a bit more about what you're eating and how much of each quantity and especially when you're 40, because it just creeps up on you otherwise.
Speaker 1:Yeah, exactly. You need to keep an eye on Even if you just did it for a few weeks to understand roughly what your score is from your habits and then like, okay, my score is like 58. And then you can stop and you go, I know my score is 58. I need to sort that out sooner or later, but at least have visibility on it. Oh yeah, no, that's amazing, Esme.
Speaker 1:That's amazing you're doing very well. Thank you for the feedback and you're winning.
Speaker 4:Thank you.
Speaker 1:Applying it and getting a high score and knowing you're losing mainly fat is awesome. This is the, you know, your lean tissue, your lean mass is probably like 1% or 0.1%. That's amazing. So thank you. Keep staying on there so we can.
Speaker 4:Thank you. Thank you. I'll let someone else chat.
Speaker 1:Yeah, no worries. Thank you. Thank you. Dan St. Godrunner will be on again next week.
Speaker 1:Thanks, Scott, from The US. It's 3PM. Got a work call. Joined Parapal in May, and it's been great. Dan, let's speak next week, yeah, when Doctor.
Speaker 1:Rahman is on, so we can have a little chat. But appreciate you tuning in from The US, all of The US fans over there, the Parapals. But, yeah, we speak next weekend, Dan. Who else is coming up then, guys? Any questions in the chat you wanna say?
Speaker 1:Anything? Anyone wanna come on the mic? No pressure. When will Parapol be available on Android? Good god.
Speaker 1:Once LeanShield is in the app, probably two months after that. To clear things up, there's people who are Turtle Method, people who on PowerPal. PowerPal is a very basic, simple, frictionless app focused on fat loss only basically. Turtle was built to do total wellness, a lot more features. Turtle will have AI capabilities, like log in with your voice and photos by January.
Speaker 1:So both of them will function similar ways in tracking that way. So a lot of you are on lifetime plans and stuff. So don't worry, you'll have the capabilities. But really, the point is, what are we tracking for? And that's where LeanShield is going to hopefully be this like safety layer for any app, or anyone who wants to use the apps.
Speaker 1:Obviously, we give you best practice in your targets, but you don't really get feedback on it. You're saying, okay, if I hit my calories and protein, I should basically lose fat and not weight muscle, right? And you're like, yeah, basically, yeah. But now we've given it a score and tomorrow I'll be launching achievements in the dashboard. You can all earn like, achievements like reaching 80 out of 100, 90 out of 100, staying at 90 out of 100 for four weeks, doing your first workout from coach, loads of stuff you can do achievements on to keep things going and make it exciting as well.
Speaker 1:So that's coming as well. But, so yeah, who else is in here then? Let's have a look. So Vanessa, where have you gone? Are you coming on?
Speaker 1:That beans as well? I don't know. I am a beans. By the way guys, the classic is 40 right. Look.
Speaker 1:Let me give you a tip on participation. If it says 40 people are attending on a zoom, it's always about half, 21. If a 100 people say they're going to your real life event, about a third will turn up. So anyone here in events will know. I'm gonna oh, Catherine Dunkley's in here.
Speaker 1:Are you there, Catherine Dunkley? Can you come off the mic? Come off the mute? Oh, Ben, what about you?
Speaker 3:Hi. I'm here.
Speaker 1:Catherine's here. Catherine, we speak to Ben, the super admin of Parrot. How's it going, Cath? Are you on, what day you on?
Speaker 3:Three.
Speaker 1:You're on day three. You've got your score today?
Speaker 3:No, I haven't actually. Sorry, I've just come in from being out.
Speaker 1:Put put your calories and protein in that you roughly think it's gonna be. And then save it. And then check. Can you do that?
Speaker 3:Where's my Zoom frozen?
Speaker 1:Oh, you're right. I can
Speaker 3:hear you. Are you still there?
Speaker 1:Yeah. Yeah. Yeah.
Speaker 3:So if that was me that froze or you?
Speaker 1:I think maybe me.
Speaker 3:And my score yesterday, I think was 75. I haven't inputted all my data for today, so I don't know.
Speaker 1:Yeah. So what do you think of that score? What does it make you feel?
Speaker 3:I don't know to be honest because I'm very new to this lean shield thing. I haven't really sort of figured out in my head what the score means.
Speaker 1:The higher the better.
Speaker 3:So we're trying to get close to a 100, is that right?
Speaker 1:Yeah, yeah, and that the more the higher the score, the more protection you get. So the parrot, So the parrot, I don't know if it's gonna make the noise. Can't deal with him with the laser beam. Hold on. No, I can't do it.
Speaker 1:Level a parrot has different shield to represent how know how how
Speaker 3:you
Speaker 1:That's protect kind of like making it a bit friendly because it's quite a serious boring algorithm really. Higher the better and it means if you're on a high lean shield score and you're in a deficit, if you scroll down, you'll be able to see this bar, you see the quality of your weight loss. You'll be able to see this. If you are on a low score, basically about 60% will be fat, 40% will be lean mass. So that's going to be alarm bells.
Speaker 1:That's going to be like, hey, sort yourself out ASAP.
Speaker 3:Mine I think was basically saying that I need to eat more protein.
Speaker 1:Yeah, and what about your workouts?
Speaker 3:Well, I've only put in two so far this week, so I don't know
Speaker 1:how
Speaker 3:it inputs it, how it affects it. So I did one, weight workout on Monday. And then I did a run yesterday.
Speaker 1:Yeah runs won't affect the score but does. So one big full body workout once a week, twice a week is really all you need to do. That's the biggest factor.
Speaker 3:So why doesn't running affect it?
Speaker 1:Because it just doesn't stimulate muscle, like it doesn't stimulate the need to maintain muscle like weights does.
Speaker 3:Oh, I see.
Speaker 1:It's just your body weight, you just run-in, it's like you're basically tired enough from cardio.
Speaker 3:Yeah, you
Speaker 1:know, your legs are not like shaking and falling to the ground.
Speaker 3:Yeah, talking specific muscles.
Speaker 1:Like you might feel soreness, like soreness doesn't actually this is the thing as well, like you can be very, very sore doing things that aren't weights. Like for example, if you try and go down a hill, if you try and go down a really steep hill slow, so you're like using like your calves a lot to slow down, if that makes sense, like you like the next day your legs will be in bits. But that doesn't mean your calves are like getting stimulus to grow like they were doing calf raises in the gym. It's more like damage in a sense and the soreness is not really just doesn't actually mean you're going to grow. So yeah, like that's it really.
Speaker 1:It doesn't mean not to do runs and stuff, like obviously cardio wise, mental health wise, it's amazing. I
Speaker 3:find it really confusing what you should and shouldn't be doing exercise wise because different people tell you different things. So I was originally thinking, oh, I should be, you know, I'm like over 40, should be focusing on resistance training and weights and whatnot. Yeah. And then I spoke to a doctor recently about hormones and all that kind of stuff. And she said, she asked me what exercise I was doing.
Speaker 3:I said, oh, I do like weights three times a week. And she said, yeah, but what about what cardio do you do? And I said, oh, I don't really do any cardio. And she said, oh, well, weights is good, but you need to be doing cardio as well for your heart health.
Speaker 1:Well, if she read up on one of the latest studies on this, weight training is just as beneficial for cardio as cardio is.
Speaker 3:For your heart?
Speaker 1:Yeah, this is surprising, but like as long as the weight is actually challenging. So basically there's a lot of rest periods when you do weights, when you're doing the set, which takes thirty seconds to one minute, you should feel at the end of a set like, you know, mean, you should be like, some sets you will be like, oh, you know, and that is working your heart. Also the muscular, so it's not necessary.
Speaker 4:That's what
Speaker 3:I thought.
Speaker 1:Yeah, yeah, it's not true that weights doesn't do any cardio, it's actually similar benefits cardio. It is true that doing weights and cardio together, so like an official cardio together, is like a synergistic boost to your health in terms of like all cause mortality, AKA dying, and stuff like that. So a good ratio is, and I remember Lyle MacDonald telling me this, a good ratio is whatever you want to focus on, you want to do like two to three times a week to improve. And then you have something you want to maintain at like once a week. And then if you want to improve your cardio more or your VO2 max or your five ks, 10 ks, then you do run-in two to three times a week and then wait once.
Speaker 1:Does it make sense? You flip it. The good news about weights is like you can maintain a lot of your strength gains, lot of your muscular gains with weights by doing tiny volume, but staying heavy on the weights, making it very challenging. As long as you keep the weights challenging, you can do one set of each exercise, as long as you pushed it all out, you've done the majority of the results you're gonna get and you can walk off. Like there's a famous bodybuilder in the 80s, His name was Mike Mensa, and he was advocating for this back end and people thought he was crazy.
Speaker 1:He was like, I do like one set, I do one huge mental crazy set And that's it, and I'm massive.
Speaker 3:Like one really heavy set? Like really heavy weights, just one set.
Speaker 1:But I mean, they were taking it to extreme failure. Like when we train, this has been a big debate in the weightlifting community. What is failure when it comes to weights? It failure where you need to stop in case it drops in your head and you feel like you could pass out, you know? Or is it failure where you are literally pushed to your limits and you are wobbling and you are on the floor afterwards, you know, like I'd
Speaker 3:say it's that.
Speaker 1:Yeah, that is the true failure. So when bodybuilders were doing the 80s, they were pushing themselves beyond their limits. Like you've done 10 reps and you're screaming, they do another 15 reps. Know, there's a video of Tom Platts, famous bodybuilder with like massive quads, his leg extension workout was mental. Like he's screaming like he's like dying.
Speaker 1:You know, that's failure. But so what do we need to do as humans here, average jaws here really, we need to push it a bit more than we think we can do, but not to the dangerous levels where we might lose form. So there's technical failure, right, where you can't do the exercise with good form anymore. So if I'm doing squats, I do 10 reps, but the last rep, I was buckling on my knees, my back was bending a bit too much, and I feel a bit of lower back pain, because my form is now collapsing. That's probably better to stop there.
Speaker 1:So technical failure than true failure, because true failure, I probably could do five more reps, my risk of injury goes up.
Speaker 3:Yeah I know what you mean.
Speaker 1:So we need to be careful but we need to not lie to ourselves and be like oh yeah that was it, no come on. On the safe stuff keep going.
Speaker 3:I reckon I need to get some heavier weights.
Speaker 1:Most often than, yeah, more often than not, yeah. I think everyone here, luckily we're in all COVID times now where the weights were the price of gold, and price went up through the roof. There's probably a lot of people selling secondhand stuff now, Facebook marketplace or governmentry, whatever. So scoop them up. Yeah, no, good question though, like we should do weights.
Speaker 1:If you're gonna do cardio, do cardio.
Speaker 3:I only do cardio, like the running once a week, and that's just like I don't even time it. It's just for
Speaker 1:Just for fun.
Speaker 3:Headspace really. Just to get out in nature and
Speaker 1:Yeah. No. It's nice. It's nice.
Speaker 3:Yeah. It's still I do the weights like two to three times and then running just once for just for getting outside. And then I do like Pilates once for flexibility.
Speaker 1:Perfect. Got a good training routine then. So once you dial in your
Speaker 3:Just need to sort out the nutrition. That's my downfall.
Speaker 1:Yeah. Just get your protein higher. And I think you're in a position there where you're protecting muscle.
Speaker 3:And my sugar lower.
Speaker 1:And then you just need to get into deficit.
Speaker 3:Yeah.
Speaker 1:I mean sugar lower, depends what you mean. As in chocolate?
Speaker 3:Yeah. It's my weakness.
Speaker 1:Good luck. Christmas.
Speaker 3:I know.
Speaker 1:I mean, the thing is with chocolate and stuff, you know, all want to lower our intake a bit, but we are gonna eat it. Most people here will like chocolate over Christmas and not to be too radical with decisions after it, I've eaten one bar might as well eat 10, no I'll just have one, know, don't need to crazy, like it doesn't ruin anything, yeah okay you've had a 500 calorie galaxy chocolate bar, fine, pop it in. There's no worries. We typically binge after eating and feel bad, that's a problem. The binge after eating one bar is the problem, not the mindset about it.
Speaker 3:So in this LeanShield thing, I mean you're still getting the hang of it, for your tracking for your nutrition, are we just putting in our total calories and protein at the end of each day?
Speaker 1:Yeah, so if you look at log on the bottom there, log, and then I go to the log screen, you can see the days I can pick today. Is logged in.
Speaker 3:Because I don't have ParrotPal, so I can't.
Speaker 1:You just need to know what your calorie intake protein is a day. So mine's currently synced up to my app, so it's automated here. At the end of the before today, everyone was either coming at the end of the day and putting in their calorie intake and protein, or like the next day, putting your weight in and then adding workout. You can add workouts here or you can add workouts on the workout page or in the coach and that's it. You press save and then you update your score.
Speaker 1:And then when it comes to using this app, I think like, let me
Speaker 3:You can't like log your food with the coach, can you?
Speaker 1:No. No. No. Coaches are very specific.
Speaker 3:That's the thing. I've got out of the habit of tracking. I haven't really been using the Turtle app for ages to track food. So I'm basically just noting down what I eat every day and then chucking it all into chat GBT and saying how much is my total calories for today and how much is my protein?
Speaker 1:Yeah, you can do that. I it'll be, I don't know what the source is going to be on it, but, it's better than nothing. That's for sure. So if that's the way to get it.
Speaker 3:Might not be the most accurate. It's just such a pain like logging every individual food and scanning your barcodes.
Speaker 1:Scanning barcodes is alright. Think that's why I prefer voice logging more than anything because I can see I know
Speaker 3:but I can't do voice logging because I don't have Parrot because I'm on Android.
Speaker 1:Yeah fair enough. Turtle will have voice logging soon, just not the same exact same as Parrot, but it'll there ish.
Speaker 3:Tell me again, why can't you get Parrot on Android?
Speaker 1:It's more of a choice on resources. Right now we start building it and we're like, basically once you build Android and iPhone separately, you have to maintain both code bases. So if you do changes to iPhone, you got to do changes to Android. So it's better that we get the Apple app perfected. And we were close to it in terms of like we want to label new design, then LeanShield's process came in and we're like right we need to build LeanShield in there and then we'll do it.
Speaker 1:But Turtle will have voice tracking so you'll be fine.
Speaker 3:Okay.
Speaker 1:Should be fine. And voice tracking is easier. We can just space.
Speaker 3:Yeah, that'll be much easier.
Speaker 1:And then you all can back get back into login for January, well now, but it'll be ready in Jan. Sarah says she likes coach stability to cater for injuries and limitations. That's another thing it does, Cath. So if you've got any injuries or limitations or
Speaker 3:I do, yeah, noticed that. It's also good that, like I put in a workout the other day and it said, you know, you've worked X, Y and Z muscle groups, but you haven't done this, so have this little top up workout and then you'll have covered everything.
Speaker 1:I think top up workouts is the future. I think it's
Speaker 3:quite good that
Speaker 1:changing our mindset that we have to set aside sixty to ninety minutes, two, three times a week to work out when we can have stuff for home and in between our spare time, or if you're obviously not working from home when you're in the office, then you will go to the gym more in the morning, changes the game a bit. Because instead of you thinking I'm gonna get ready for the gym, need to go to the gym, I need to do this, like it's such a long process of time. You've got ten minutes, your lagging muscle group is quads, so here's a quick quad blaster and you're thinking, here's it, blasting it, done. That's different.
Speaker 3:That's a really good feature.
Speaker 1:Working out has gone from you got to remember as well, like why do we work out the way we do? Everything comes from some kind of person telling us to do something back in the day. Why do we have cereal for breakfast because Kellogg's told us to have cereal for breakfast? Why do we do sixty to ninety minute workouts because the bodybuilders were doing ninety to two hour workouts a day. And that's what they were normal.
Speaker 1:That's what they were doing with their life. And that's what they got used to. And that's what passed down into the magazines. And that's why today workouts are seen as sixty minutes at least. And people think forty five minutes, thirty minutes is a short workout.
Speaker 1:If you say to someone I'm going do workout for twenty minutes, they think that's not long.
Speaker 3:I only ever do thirty minutes.
Speaker 1:Yeah, because well for turtle we started doing thirty minutes and people were thinking it was too short.
Speaker 3:I think thirty is fine, especially then if it says oh you know you could just do this little top up and then you'd have covered everything.
Speaker 1:Exactly, that's the thing, but the base is 60. Anything under 60 seen as But that's just because of the source of bodybuilding. If it was changed where we were started off with micro workouts, and it was micro workouts everyone started doing fifty years ago, I'll just do ten-fifteen minute micro workouts when I can have time, then that would have been the norm. And then that's what people would have got used to and then people would go, I'm not working out sixty minutes, you mad? So yeah, it's just a change of mindset about working out.
Speaker 1:Do what works, top up when you can. And this is what I was doing. So yeah, limitation wise, make sure you add your limitations is another key point to this, so it knows your equipment limitations and then will give you tailored workouts. But, yeah, Carthari's Lean Sheeler in a nutshell. Yeah.
Speaker 1:Let's watch. See?
Speaker 2:Love it.
Speaker 1:Nothing gets by that turtle at level 80, not even a bomb. Okay, muscles protected. Yeah, you got your scores here. Stick at my score. Started off listen, this is my lean shield, this tool has really helped me.
Speaker 1:When I started it here, I realized my lean shield scores in his 50s and 60s and I was like, you know what, I'm doing jujitsu only. I'm not a fan of the gym. And I'm I don't like going to the gym that much. I'm doing jujitsu and I'm doing working out when I can. I was like, do know what?
Speaker 1:I need to sort my protein out a bit, and I need to sort my workouts out. I need to be more consistent with the gym. So I started adding two gym workouts in a week. Or like full bodies or whenever I could at home. Then I started seeing my score very consistently higher.
Speaker 1:And then here's when I did go to the gym again, and then boom up again. And then again, I was injured here with an ankle injury, but then I'm back up again. So you can see the impact it can have the visibility you have, it gives you a kick up the ass to say, know, I know you like jujitsu and some of you here, I know you like running. I know you like pilates and yoga, but really to get the muscle protection you want from the research, it is resistance training. Yeah.
Speaker 1:Unfortunately. I wish it was another way.
Speaker 3:I don't know. I I like resistance training.
Speaker 1:Yeah, even like basically the score you can get up to 60 out of 100 from calories and protein only, So if your protein is on point perfected, and your calories and maintenance, you get 60 points out of 100. That's the maximum you can get from just diet. The reason for that is like, in the research, higher protein diets, even in calorie deficit was protective, but it wasn't like 100% protective. It was like, this is really reduced lean tissue loss, but not 100%. But when we look at the studies on sorry, I got blocked nose.
Speaker 1:We look at the studies on low calories and then resistance training. Resistance training basically stops lean tissue loss even when protein is like not optimized fully. So resistance training is the number one stimulator for maintaining muscle, but protein needs to be adequate. But that's why we can give you a strong base for 50 to 60 from your nutrition, But muscle protection needs the stimulus. It needs that thing to your body to say, listen up, You need to tell the body to maintain this muscle, even if it's one full body workout a week, it take you from 60 to 70 to 80.
Speaker 1:Which is amazing. And it's what the science says. What about platys with weights? Yeah, that's probably fine. I think that would do it.
Speaker 1:Depends on what you do. Like is it, are you doing crunches as weights? Like you're doing squats? What is it?
Speaker 3:Well you can have like ankle weights when you do pilates.
Speaker 1:For glutes?
Speaker 3:Yeah, and also there you can use the Pilates circle, which is like a it's kind of like a resistance band, it's, it's yeah, it's like a circle that you use it for like leg exercises and stuff and arm exercises to create resistance.
Speaker 1:I suppose it would give you some stimulus for the first few weeks you use it, but then I'd imagine the ankle weights and wrist weights are probably less than one kilo each. Am I right in saying that?
Speaker 3:Yeah, probably, they're probably only like a kilo each I reckon.
Speaker 1:Yeah, like, so I wouldn't bet on those doing much. They do, will make your Pilates better,
Speaker 3:muscle but need to do resistance training.
Speaker 1:Probably not. If you ask a bodybuilder to hold one kilo dumbbell, doing some movements, would it do anything for anyone? They'd probably say no. You know, lifting something heavy 10 times is just something that's better. But yeah.
Speaker 1:Cath, it's good to see you back here. Get on the lead
Speaker 3:sheet.
Speaker 1:Get tracking there. Put your numbers in.
Speaker 3:I will.
Speaker 1:This is it now.
Speaker 3:All good.
Speaker 1:Nice chatting to you.
Speaker 4:Who
Speaker 1:is next? One more guys and then we go on the next week. Promise you'll be more in with the doctor, but also Dean Leek, so total members you know Dean Leek. Dean Leek will be on next week or the week after. So Dean worked for Olympic team mindset coach, worked on the book, The Chimp Paradox, and he's been helping corporations with their management and kind of conflict resolution, how you speak to yourself, all that stuff.
Speaker 1:So mindset stuff. So he'd be on next week or the week after. Ben, are you there? Oh, you're out in the road. No microphone.
Speaker 1:Who else is here? Does anyone have any questions on LeanShield, guys? I didn't fully cover it on this thing, but I'm hoping you guys understand, like the concept of it, you can go to coach. By the way, let me just show you one thing that you guys should do is that go to new chat. So there's three key questions you ask here, yeah, how do I increase my score today?
Speaker 1:Explain the scoring system or what research boxes up. If you want to know what research boxes up, give that a click, and then it's going to give you some of the key research studies and you can look into them if you want. There's more research on it than this, this is just the call. So if you want to do that and then yeah, how do I increase my scores today when you wake up in the morning, maybe give it a give it a ask. You can ask anything.
Speaker 1:Anything about the the algorithm, and it's not gonna give you the exact algorithm, obviously, because there could be some competitors who are spying on spying on me. But, yeah, that's it. And then, yeah, just click. Easiest way you did to get a top of workout, click down here for the top of workout. So I need to get going on hamstrings big time.
Speaker 1:Tomorrow, I'm gonna go and do a short hamstring and calves and basically leg workout without the quads. I might as well do quads as well, one or two sets. So yeah. So if I click that now, it's gonna give me a workout. But really no questions, no one else on the mic.
Speaker 1:I like it. It tells me how to get my protein up. Do want ideas? So look, I've asked it for a workout for my lowest volume. It's saying, based on your data, your hamstrings, glutes and calves are the lowest training volume, here's an efficient fifteen-twenty minute workout to target all three.
Speaker 1:And because I've got the gym as my main one, it's given me gym, I could have home. I could ask her for homework now. So this adds 10 sets across key areas, significantly improve your training and balance score, push each set until you have one or two reps left in the tank. Job done. So I can log it.
Speaker 1:I can save it as a template and then log in the future, make it easier, or add more limitations. So you got options there. And when it comes to workouts and your templates, you can keep them here, right? And you can re log them. So just to give you an example, can view this workout.
Speaker 1:Right? You can quick log it. I just did this and it was this hard. And maybe I can add weights in to track my weights, or I can detail it log it, which means I'm going to give you the exact kilos and reps for the sets, I don't know why it's giving me so many sets. Don't have to check on that.
Speaker 1:So yeah, you can go detailed as well. If your parents got a cardboard shield, it's on its way out. There's a few arrows left. And then if you guys have seen as our generate poster, you can see a poster for the workout. If you wanted to do something again, or like want to visualize what it means, if I click this one.
Speaker 1:So this is me today, push ups, doorway row, glute bridges, calf raises and then plank. So you can see what part of the body works, which is quite nice and it tells you how to do the exercise. I think this is really handy. You don't have to watch videos. This was the old school style I was thinking of doing, but I like it, but it's a bit messy.
Speaker 1:Think it's a bit much going on here. Recruiting you for the Welsh army, but same concept. And then this one here, like, lateral raises. What does it what's what's light dumbbell lateral raise mean? To the side.
Speaker 1:So yeah, hopefully you guys enjoy those posters. They cost a lot of AI credits, so don't abuse them, but do make them and use them. I don't have any other ones to show you. But guys, show your let me ask you all to do something. When you do a workout that you really liked, please generate the poster and share it in the WhatsApp group.
Speaker 1:I'd love to see the work that you're doing. I'll share the link in the WhatsApp and I'll do it, then I'm going to add it to the tool. So I might add it to log and then you can maybe I'll add here like body fat percentage log, tap in and just enter the details and we can log it from here. I think I need to do a better job on this page, make it a bit more
Speaker 2:Scott I have a question.
Speaker 1:When
Speaker 2:coach suggests the workout and it just suggests do three reps of 15 to 20, but it doesn't really suggest how much weight you need to do. So I just kind of go with what I feel comfortable with. Is that the general feeling that you just do the weights, like say seven because I'm on seven and a half dumbbells at the moment. And do I just go with what I feel comfortable with?
Speaker 1:Exactly, so the key part is push each set until you have one or two reps left in the tank. So this is going to vary for everyone. So I can't give you weights recommendations because you might be doing fives, I might be doing 15, someone else might be doing twos. Yeah, you have to gauge it for yourself so maybe do a set before your actual set counts and just like is this good way. And then just, you have to play it by your basically that way.
Speaker 1:Right. But take it to essentially what's called technical failure. So when you start feeling like you're not doing the exercise properly anymore. Is it dangerous, like for example, when you do shoulder raises, sometimes you're going to try and do them higher and higher, then you're going to start doing half reps. Keep going on this one because it's not dangerous to keep trying this one, right?
Speaker 1:You keep going and then you're like, I can't anymore. And then basically you can't move at your arms, right? But when you do chest presses, for example, the danger is if you push it too much on the last rep, you might collapse the dumbbell hit your face. Once you've done the last one there, bring it back down slow and finish. So that's a more dangerous one to push to beyond technical failure.
Speaker 1:Swats with weight is another one that can cause injury. Deadlifts is another one not to do. So there's some extra bicep curls you can keep going, do you mean you need to do whatever. Just do that. And then what's good is if you do save the exercises and you do them again, I would highly recommend adding the weight you use, so you don't have to add the weight you do every set, you can just add the max weight you did for the exercise.
Speaker 1:So if I go to quick log here, for example, consider this the gym, this is bench press. I could say, I did three sets, and I did fifteen and sixteen and seventy, but I can't bother to put all irons. So I said, the max set I did was empty. Like I can log the weight. And then if I go to records, basically it now starts tracking the weight that you, the max weight I've used per exercise.
Speaker 1:The coach will start knowing this so then it will actually start giving you weight recommendations as long as you start blogging this. Can tell coach I used five kilo dumbbells to do that, and it was quite hard. And if you do it again, and you tell coach I did five kilogram dumbbells for bicep curls, and it was not that hard. And you say it again, I did five kilos on the biceps, it was easy coach will then say listen, next workout you got to go heavier, or you got to go much slower on the reps because it's getting too easy for you. So it guide you and wait, it just needs you to put the weight in.
Speaker 2:Right, thank you for that.
Speaker 1:So you should start seeing a page I guess with, you can see my screen, yeah? Can you see my screen? Yes. Yeah, so it gives you like your PR for the weight and then would be able to, coach will know the weight you're starting to use essentially in a short explanation.
Speaker 2:Right. And this page that you're showing me at the moment, you can only see that when you're on a laptop or a computer web browser?
Speaker 1:Or you can see it on a mobile, but on mobile you have to on the top here on mobile, it's like three dots.
Speaker 2:Ah, yes.
Speaker 1:There's a drop down and it's called records. I need to change the weight, I'll change the name of it to like your weights records or something, so it's more obvious than records. But then yeah, if you start telling coaches the weight you use for each exercise starts. It's quite clever, it'll, centralizes the exercise exercises, and every time you do it on a different day it'll collect the information and centralize it to that exercise name so over time it'll be like okay you've done like all these reps in this exercise you started using this weight and this weight and this weight and then eventually you say I want to do a workout tonight, and then it says for you to do that exercise again, it'll actually tell you like what you've been doing on it. Right.
Speaker 1:Yeah. Okay. That's fine.
Speaker 2:It is quite convenient that you can just press a button and talk to coach and it does all the job for you. I really do like that function.
Speaker 1:It's so much easier.
Speaker 2:Yeah. Definitely.
Speaker 1:Static workout plans. Just get a bit of bored and something. I know we we stick to the the the core exercises anyway but it's just nice to know you can just ask for a short work. Like I can say here, no, I'm I'm feeling good, give me a longer workout or like now I got ten minutes, give me a shorter one. You know what, I don't want to use any barbells.
Speaker 1:I often say that like I say like, I just want machines and then like, just give me machines to do. Maybe you don't want to do barbells and free weights, you're like, let's do machines and that's effective, you know, if you go to the gym, and then it gives you a workout that uses machines and you think, you know what, perfect. Perfect. He's a bit slow. Is, coach he, she, whatever we're gonna call the coach, but it is synced up to all of your data, the algorithm, everything.
Speaker 1:So it takes time to always make sure that it's given the right information, but yeah, so now machine seated leg, glute kickback machine, seated calf raise, there we are, easy. It's cool. Yeah, hopefully that answered your question.
Speaker 2:Yeah, thank you so much.
Speaker 1:No worries. No worries. Well, thank you for showing up to the first one. Next week, Doctor. Rahman is back same time, and we'll do another two of these.
Speaker 1:And then in an area we'll do a weekly as well and we'll bring in guests for most of them for sure. But keep going on that lean shield, make sure you track every day. And yeah, don't try and be perfectionist, but do try to do the workouts. So I think 60% of people are using Coach on a frequent basis. There's So a lot of you still not using Coach.
Speaker 1:Use Coach. And yeah, that's it. So I'll replay this chat for the podcast tomorrow. So if you've joined, just ignore and go listen to another one. And then yeah, thanks everyone for tuning in on your evenings.
Speaker 1:I appreciate your time. And I will see you next week.
Speaker 2:Thank you, Scott. Thank you.
Speaker 1:Bye. Bye bye.
