OUR HOSTS: 

Corinne Foxx - @corinnefoxx

Natalie McMillan - @nataliemcm and @shopnataliemcmillan 

What we're drinking: Henri de Villamont Chardonnay 

TOPIC: 

A healthy relationship with movement is crucial for both your physical and mental wellbeing. On today’s episode, we break down the four exercise categories, how you can incorporate intuitive movement into your daily routine, and tools for cultivating a positive relationship with activity. Getting in daily movement is an amazing form of self care and can help strengthen the mind-body connection. Nat and Corinne share what the experts over at the American Heart Association recommend and talk about their favorite ways to move their bodies. 

In this episode, we discuss:

• The differences between aerobic, balance, strength, and flexibility exercises
• Why working on your balance is especially important as you age 
• What to do before you start strength training 
• How to achieve optimal stretching results 
• The connection between mental health and movement 
• How to evaluate your relationship with exercise 
• An example of a healthy movement practice 

END OF THE SHOW: 

Corinne and Natalie introduce Hottie of the Week: Lili Reinhart

WINE RATING:

Henri de Villamont Chardonnay  = 7.5 / Lili 

WRAP UP:

To wrap up the episode, Corinne and Natalie play Fuck, Marry, Kill. Corinne asks Nat to choose between three Ted Lasso characters and Nat has Corinne rank appetizers, main course, and dessert. 

We have a newsletter for our Am I community. You can sign up for the newsletter on our website: amidoingthisrightpod.com

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Don't forget to rate and review the podcast! It really helps us grow!

Hey welcome back to another episode of am I doing this right? I'm Corinne Foxx.

And I'm Natalie McMillan

and we are best friends confidants millennials and the hosts of am I doing this right?

A life How to podcasts from the perspective of non experts. And each week we cover a new topic and we drink a new bottle of wine.

Yes, we do not. And this week, we are talking how to be more active. Yes. Which seems like not the right time of year because it is, it should be getting colder. But don't let that stop you guys. We're gonna be talking about the four types of movement which I found very interesting. How to incorporate more movement into your lifestyle, and how to have a healthy relationship with activity, which I think is very important to talk about because we can Yes, you know, I feel like tick tock culture whatever it can get you feeling like you need to be doing the most Yeah, not really, actually be detrimental. You really don't need to do that yourself back. Yeah, actually. And then at the end of the episode, we're playing a crowd favorite. Fuck, Marry kill. We're doing football. Yeah, that's what I have. Oh, what are you doing? What about we just did Fuck, Marry kill? I guess not. Well, we could do it again. We're gonna do it again. It's fuck marry cow. I think of one. Me too. And also you guys remember you can always write into the show with episode requests that am I doing this right? pod@gmail.com? Or you can DM us on Instagram. Love DM. Am I doing this right pod? Yeah, follow us because we love it.

Yeah, we had a very I had a very hectic way of doing it introduce the wine and then talk about kind of is a frosh wine. So from so you might want to because I don't know the pronunciation. Oh, no, I can't do it. Oh, no.

Okay. It's a white white. I know that. There it says Henri de VMO. I love that. I don't know what that means. Okay, that's about all I can read. Fabulous. So good luck. Everyone will link it in the show notes if you guys want to pick up a bottle because it might be amazing. We don't know why No. Well, well Natalie pours I'll explain it a very hectic time here. This is a new studio that we're recording at. Because our last studio was run by a sociopath. Oh, my God sociopath, not our Okay, sorry. We use studio. We've been through a lot of studios of the past few weeks. Yeah, we've we had our place that we were going it shut down. We loved it. We tried somewhere new. We were like it's gonna be fine. It was run by sociopath. Spoiler alert. It was not fine. It was not fine. Now. There are some red flags the first time Yeah, the first ticket out. So the guy running the studio is misogynistic asshole. Oh, yeah. And he put it into and he's also like, Yeah, I'm like a stand up comedian too. And like red flag. Red flag. Red flag is like Justin Bieber like, earrings and backwards hat. This man is like 45.

And we basically at our last recording, we had multiple altercations with this man in which made it we could not go back. We walked out we said we cannot go back. Never going back. So we're at a new place, which is a little lost on my way here. But so far, so good. You guys. Are Here your retrograde. That is medicine. That's not an excuse for that man, though. Oh, man. No, no, I mean, we arrest for this. Oh, listen, direct on that man. Period. Not even for this episode. In general. We just give one example is what we're saying. Yeah, we'll just do that. We'll do the seafood one. Okay. Yeah, fair. Well, we could do any of them. Right. There were so many. But basically one of the times he asked me, I don't even know why he was asking me this. I don't know how we got on this topic. But go on. He was like, So what type of food do you like? And I was like, like, Mexican foods, my favorite. And it was Do you like seafood? And I was like, no, yeah. And I've actually like, oh, yeah, Natalie doesn't like don't like seafood. He's like, Well, have you had good seafood? Like, yes, I have had very good seafood and I don't like it. Then he just kept asking. So we'll have you at schedule at scallops. And she was like, I was like, I have had scallops in New Orleans and a very nice place. I didn't. I'm so fucking stupid. You I don't want Vijay. Like, I don't know what's the VJ is well, that's really good when it's fresh. And then he was like, well, you should go to this restaurant and then ask for my name and they'll hook you up and we were just like, and this is like the mind. There was a worse incident that happened with him. But this was on top of and we were just like, I just kept going and now it was like, I do not like to do like five minutes. And then he was mad at us because we had to. We had no

chairs emailed them ahead of time as to what our seating arrangement was going to be which by the way spoiler alert is two seats like two chairs he was a multi was turned in or turned out this way so much of my time your minutes right and then just like talks about fucking nothing for 10 minutes asked me why I don't like to Vijay up sir. And then there was a worst thing he did that I don't want to talk about because it makes me so angry demon thinking was really enraging makes me even just so angry to talk about so it was Sorry for bad vibes this morning. But we're here at a new place. We like it. Yeah, we're excited. They're not assholes.

Okay, so Natalie, let's get into the episode to be active episode. Yes. And why we chose it.

Um, okay. You want to do a quick little disclaimer that this episode is not about weight loss is not about changing your body. Not about calorie. It's nothing like that. A healthy mental relationship with movement is really important. And after this episode, we hope you can see movement as something that is simple and feels good. And it's not a tool used for punish. I think that's really important. Yeah. Because then it takes all the fun out of it. Yeah. Like yeah, change your mindset about it. It's like actually, this is like, feels good. It's not punishment. No, it's actually a way of like self love. Yes. Also, okay, this sounds so dumb. What? I just realized what self care is. I just really figured it out. Okay, wait, what what is it's not what I think it is. Well, I hate you know, it's just like such an it's now it's like a marketing. Yeah, it's like a buzzword like he's a face mask. And so I've always been like, what even like really? Is it? And you met face masks as in like a,

like a sheet mask? Yeah, I don't know. But I just want to make sure that Yeah. Face Mask. Meeting. Yeah. But I realized, Oh, st care, taking care of yourself as if I was taking care of a friend. And so yeah, if one of my friends was like, I'm having the worst day ever, like done, then I would say, you know, go to the fucking Mall. Get a boba. Like, that's how, because I never understood how things like that was like self care. Yeah, I always thought it meant more like skincare. Like, Oh, see, that's where I used to get frustrated where I was like, self care was like, yes, it's it can be a bubble bath, right? It can also be here done as self care. I'm like, isn't it can be but right. So I think simply like nourishing yourself or checking in on your needs and then like fulfilling them literally, like sleeping could be self care. No. Yeah. Yeah. So like, it's not just a bubble baths with face masks. Right. So I just figured that out. Yeah.

Well, because oftentimes, when we think of movement, we associate it with like sweat inducing workouts at the gym. But it can take a number of forms, and there's no one size fits all approach. In fact, all types of movement are beneficial for our bodies and our minds. According to the University of Colorado, Boulder. Here are just a few of the benefits of moving your body. Number one releases endorphins and helps relieve stress allows us to take a break from everyday challenges and responsibilities helps emotions move through our bodies. That's a big one. That's when I go to my boxing class. Oh my god, if I'm feeling angry or frustrated, I go to that boxing class. I swear to God, that punching bag has been ex boyfriends. It's been teachers. It's been you know, whatever. My career. I don't ever, ever do like yoga stretches in your hips and then you cry. No, but I hear that all the time. And I want that to happen. I was stretching this morning. I thought I hope I cry. I love crying. You guys by the way. Yeah, she really does love a cry. No, sometimes I get a good cry in or if the worst is if you do like a heart opener. Like you put a block on you like yeah, push your chest. One time I was at a yoga class with my cousin Carrie. And it was like a Hip Sing, followed by a heart opener and I lay there and I was like, I hate myself.

I was able to like work.

But it really came up I was like, wow, so I hate myself interesting.

We work through it. It also provides an outlet for self expression, and it strengthens the connection we have with our bodies. Movement is a tangible and accessible coping mechanism for all abilities, fitness levels, and ranges of mobility. It can also be a great outlet to meet people build community and find support in tough times. You know what? My Pilates class today? This girl? I don't know her name. I should because she's part of my quote unquote community. It was her 2000s class. Wow, they brought in balloons.

and stuff. It was really sweet 2000 1000 class. That's impressive. I know, I was like, prefer her. Okay, you want to get into some recommendations for activities? Yes. Well, according to the American Heart Association, you should get at least 150 minutes per week of moderate intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity or a combination of both. Preferably spread throughout the week. And that's just 21 minutes of activity per day. We know and we're gonna say this a lot a walk, really go for a walk around the block, oh, walk in. But I know we just brought up like aerobic activity. And actually, what I found through researching this episode is that there are four types of movement. Oh, yes, I don't really know about this. So I'm excited. I know, okay, you said a robot. So there's a robot, there's balance, there's strength, and there's flexibility. And we're gonna break down each of them and how you can incorporate these four types into your day. The first one being aerobic exercise. So aerobic exercise provides cardiovascular conditioning. So the term aerobic actually means with oxygen, which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. So the benefits of aerobic exercise that improves the cardiovascular conditioning, decreases the risk of heart disease, lowers blood pressure, and improves lung function, and decreases the resting heart rate. Okay, so my I'm gonna go I'm kind of one of my leg little flexes was that my resting heart rate was that that of an athlete? And then I didn't work out or didn't really move for a month. It was like after we had COVID. And then I took some time off, which was necessary, but it went up. Yeah. And I was like, wow, that's why they call it like, training and conditioning and everything. Because yeah, but like, back you if you don't use it, you lose it. Yeah. Which I learned. Yeah. So some lower impact. aerobic exercises include swimming, cycling, using an elliptical trainer walking, literally going outside and walking around the block rowing. Those are some examples of low impact. Some examples of higher impact aerobic exercises include running, jumping rope, performing high impact routines, or step aerobics with a little step. You know, I'm alone, I'm a low impact gal. Oh, I love a low moment. I knew I can be a runner. Sometimes. I was running for a while. That's when my heart rate was like, I was like, am I Serena Williams?

I really wanted to be a runner. And it's terrible on your joints. Oh, my God, it hurt my joints so bad. And I was like, nah, this is just like part of it. And then my doctor was like, your ligaments are so loose around your ankles and knees like you need to stop. Yeah. So that's when you hit the low impact is when you go first. When I say hey, we're a walk, I'm gonna walk, call it a day. Well, the American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise five to seven days per week, this can be broken up to 10 minute time periods. So this means like taking three walks of 10 minutes each would let you reach that recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. Hmm, lunch break, take a little walk around the block. Yeah. Before dinner, take a little walk around the 10 minute you got a dog. Right? If you have an animal, this makes it a lot easier. I will say I will say that. So so how can we start to kind of like incorporate being more aerobic. So you can start with like we're saying 510 minute walk every day, a few times a week, you know, you can start you can start slow. And as you build up more energy, you can take more than one short walk a day, you can walk a little longer each time, you know, easy build up. You can take a really long walk one day, maybe a shorter one than the other because remember, it's cumulative. Right? You just have to get to I mean, this is just per the American Heart Association. All right. And when you feel ready to do more aerobic activity, when you've reached a certain level, like increasing your daily walk from 15 to 25 minis you can challenge yourself by walking faster going for a longer walk 35 minutes, 45 minutes, throw on a podcast.

Pod. Yes. Listen to this. If you're listening, immediately put on your headphones, get your little buns outside and walking around the block. Okay, the second one you said was balance right? Yes, balance training involves doing exercises that strengthen the muscles that keep you upright in

cluding your legs and core. So these kinds of exercises can improve stability and help prevent falls, which is like, that is a big thing for when you get when you get older, like people bite the fucking does one fall and fall game over. Yeah. So there are a lot of benefits right now. Yes. So a 2019 mini review of multiple studies found that in younger and older adults balance exercise to help improve mobility, reaction time, balance, strength, agility, and a general quality of life. It also reduces the risk of lower extremity injuries such as knee and ankle injuries, improves proprioception, which is the ability to know where you are in space, and it improves posture. So I guess when you get older, your proprioception goes down. So like, Oh, I'm fucked. I'm like, I already do not know where you are in space. Yeah, I don't really know. Because that's when they kind of like people run into thing. You know, like older people, like run into the oh, I've been doing that since I came out. But they don't even know how close they are to an object. Yeah, well, I don't have any spatial, you know, me and spatial awareness doesn't work out for me. Okay, so how often should you balance train balance exercises that can be done every day, or as many days as you like, and as often as you'd like? Preferably, according to the American Heart Association, older adults at risk of falls should do balance training three or more days a week, and do standardized exercises from a program demonstrated to reduce falls. Okay. So how do we do it though? Like, how do you do it? Well, you actually can just do some balanced training right now. So you can stand with your weight on one leg and rise the other leg to one side or behind you, you know, like, literally standard? Yeah, like performing go. I will say I'm a new skier. I've been skiing you guys and I was not on snow. Oh, on carpet. Yeah. And we'll get into that. But I've been new. I did that this morning. I was on one ski and lift one and I'm skiing on a carpet and I go on one and lift the other one. So hey, you're practicing, you're balancing I want for you. You can also put your heel right in front of your toe. Like you're walking on a tightrope. You can stand up and sit down from a chair without using your hands, which I know sounds like not like a big deal. But when you get older, being able to get up and down out of a chair. I just went to Norman Lear is 100th birthday party. He's 100 years old. And this man is in and out of a chair without assistance. Well, and his secret yoga and wine. Wow. Right? Yeah, so we'll get into that. Because you can also train your balance, walking while alternating knee lifts with each step. Also doing tai chi or yoga. Why this man can get out of a chair at 100 years old.

You can also use equipment like a Bosu ball, which is like that inflatable dome on top of like a circular platform, which changes your balance, you can kind of like stand on that. And they may realize that bodies Yeah, so that just helps you. Or you can do virtual skiing, like what I'm doing. Or you can get pulled over for a DUI, you can test your ballot sign, which might not be a little walk the walk down the line.

This is also DUI training. All right, so there's also strength training, which is also known as weight training, resistance training and muscular training. The general definition of strength training is any physical movement in which you use your body weight or equipment. So that's like dumbbells, resistance bands, stuff like that, to build muscle mass strength and endurance. And, you know, there are some Benny's one being increased muscle mass, it naturally decreases with age. But strength training can help reverse that trend. You can get stronger bones because strength training increases bone density and reduces the risk of fractures. Also joint flexibility. It helps your joints stay flexible and can reduce symptoms of arthritis. And it's been found to be a legitimate treatment option, or add on treatment to quell symptoms of depression, according to a meta analysis of 33 clinical trials published in JAMA psychiatry in June of 2018. Okay, so how often do we do the strength training? Well, it's really up to you. So according to Healthline, if you are a beginner, start with two to three days per week of strength training, which is like a full body session to your arms, your legs, some squats, if you're more intermediate that can be three to four days per week of strength training, and you could split up the workout by like, upper you know, like upper body, lower body days, leg days, and then if you're advanced and we're talking, you wanna be a bodybuilder, which if you want to do that, this is the podcast for you. We're not getting you there, like go for a walk. Yeah, you can do like four to five days per week of strength training, and like an advanced exercise or might structure there

Week with like three days on one day off and and so you can really it's a choose your own adventure and yes of strength training, but it does build muscle math, muscle mass, muscle mass, muscle mass, stronger bones, flexibility and apparently treats depression. So how can we start to strength train that? Okay, well before you start strength training, you really want to consider warming up with Guess what? A walkie, or some other aerobic activity for like five or 10 minutes because cold muscles are more prone to injury than warm muscles. Why people work out in sweats. I never figured that ah, like it's because you try and keep your muscles warm. Is that what people wear like plastic bags to run around the fucking track? They do. Yeah, like football players at high school would like wear a plastic bag and like, Oh, baby, yes. Wetmore Some

think they're trying to keep their muscles warm, okay.

I don't know what they were ever doing. But there's some different types of resistance training. So this includes free weights. So that utilizes classic strength training tools like dumbbells, barbells, kettlebells, all of the bells, there's medicine balls, sandbags, you know anything like weighted like that. There's the weight machines. So those are the devices at the gym. They have I love those seats with handles. It makes it I feel like I'm so intimidated by free weights. But then like, Oh, really? Yeah, but then the little like machines where it's like, gives a little demo and it's like, oh, I just have to like kick my legs out. Oh my god, I

love going to the gym and doing the like squat. Yeah, like chair because I can squat like I can push out crazy amount of weight. Oh, wow, I would just I felt like I was very impressive. I'm impressed. I think somehow it was like helping me honestly. But I really thought I was great at it. There's also resistance bands. Those are like those huge rubber bands that provide resistance when they're stretched, and they're portable too. So you can bring those like if you bring them to your hotel room or whatever you can put around your ankles, do a little side to side walk or whatever. And that provides continuous resistance throughout your movement. There's also suspension equipment. So that's a training tool that uses gravity and the user's body weight to complete various exercises. That's like a TRX I love the TRX I have a love hate with TRX really I love doing the leg bodyweight push push ups. Yeah, I love it until my neck starts to hurt. Oh, it hurts my neck. Sometimes you're like you probably just are tensing it while you're doing it. Yeah, well no, I think it's like when I like the push ups are fine. It's like doing the fly like rows and stuff where it's like you're you have to like yeah, strains my neck. And then also just simply you can use your own bodyweight so you can just do a squat a push up a chin up, really? And I have never done a chin up in my life. I wonder if I could. They're so hard I know they are. I don't even know where I would be able to try to do I remember the Presidential Fitness Test. Was that a thing in private school or no?

No, we didn't have to

do that. We didn't have mile like you didn't have to run the mile. We did. I do run the mile but I don't think we had to do a Presidential Fitness Test. Oh, every year they made us do the Presidential Fitness budget and chin ups. Yes. You had to attempt to do one. I never did it. There was one girl in my class. Gabby. I remember she did one and everybody was like oh my god, that's impressive. had to climb a rope. Oh no, we didn't have to touch the toes. That one I killed

put your hand behind your back. Oh really dumb shit. But hey, the president required it Wow. No. Okay, next was what flexibility? Yeah, flexibility training. So flexibility training involves activities that aim to stretch your muscles until they're loosened up until your body becomes limber like you say that. So these exercises may not improve your endurance or strength but being flexible gives you more freedom of movement for other exercises as well as for your every day activities. It may also help you avoid discomfort when combined in a space for a long period of time. Like you know a long meeting or plane flight. I love a stretch. I love stretch. Flexible YouTube stretch videos. I know those are the way I did one this morning. You know what I was thinking? I'm not even kidding. This morning. I was doing a little stretchy after Pilates and I was like oh I feel so good. And then I thought tomorrow when we get to Austin in the hotel we should do a stretch can we play mine my 15 minutes stretch videos absolutely love her. I want to get to the hotel stretch immediate Oh my god. I'm so excited. Because there are a lot of benefits of flexibility training. There sure are. Number one, it allows greater freedom of movement and improved posture. It increases physical

and mental relaxation, releases muscle tension and soreness, reduces the risk of injury increases muscle blood flow, and improves your ability to do daily activities. But how often do we do this? healthy adults should do flexibility exercises. This is like stretches yoga, tai chi for all major muscle tendon groups, neck, shoulders, chest, trunk, lower back, hips, legs and ankles at least two to three times a week. And for optimal results, you should spend a total of 60 seconds on each stretching exercise. So if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. And if you could hold it for 20 seconds, two more repetitions would do the trick. So only 60 seconds to stretch that thing out. Yeah. And why? It just feels so good. It feels so it's so good. What's your favorite? Obviously I love the spinal twist where you lay down and then you bring the leg over and you kind of cracked your back in the in the that's not my favorite. I feel that is like I can't wait for that one. Oh, see. I can't wait for a for a hamstring hip stretch. Yeah, I love I love I love a pitch boxers. Yeah, pigeon pigeon. My favorite. So yeah, we were just saying how do you do flexibility training if you're listening and you don't know well stretches those to watch videos literally type into YouTube stretch your out your video? Or like night time stretch you can it's like a choose your own stretch adventure. You know? Yeah, you can do like morning stretch, nighttime stretch, and there's like different getting ready for bed stretch. Or there's some of them that are in bed, like crazy stretch before getting out of bed. I'm like, hey, why not? Yoga also just hit up you to Yoga with Adriene I love Yoga with Adriene my favorite I want to like invite her to Thanksgiving or something. Oh, she lives in Austin, doesn't she? She does. Let's find her. Oh my gosh, Natalie and I are going to Austin.

27:05

Also Pilates. And basically just like forward bends like legs just like touch your toes for your toes. Honestly, you're sitting there reach for also, if you're sitting in your chair, little figure for situation. You know, I love that. I love that for you. I love that.

So now that we know how to be active and all four ways of being active, it's not just for our physical health, there actually is a correlation between mental health and movement. So shifting our focus and energy to activities that make us feel good. relieve stress and allow us to create a deeper connection with our body can help us to cultivate a more positive relationship with movement. It's also important to remember that all forms of movement count towards your physical activity. So going for walks, practicing yoga, bird watching and other low impact activities share many of the same benefits as intense workouts. So how do we evaluate our relationship with movement? So the University of Colorado Health and Wellness Department says while physical activity can benefit our mental health in many ways, it can also have a dark side. In some cases, we may use exercise as a way to exert control over our bodies, alter our appearance, or use it to determine what we are allowed to eat. So an example of a healthy intuitive relationship with movement is one that helps you feel connected with your body makes you feel stronger, more flexible, have greater endurance, it allows for rest days and sick days. It helps you relieve stress and do something that you enjoy. It can move down on your priority list. It's responsive to your needs. It includes different types of movement, and it's respectful of your body's limits who Yeah, but let's get into some of the harmful Yeah, so examples of potentially harmful relationship with movement is an attitude of it's all or nothing. It allows for very few or no rest days must meet certain requirements to quote unquote count. It doesn't include breaks or time off for sick days or injuries. It feels like something you have to do or expect it to do. It takes priority over other things in your life like relationships, rest socializing. It causes you to feel upset or anxious if you miss a workout, and it determines what you're allowed to eat based on activity level or calories burned. Another way to build a more positive relationship with movement is to make it fun. Not only will you be more likely to engage in healthy movement, but it will also be easier to make it part of your routine if it's something that brings you joy and improves your mood or helps you de stress so you can ask yourself, do you prefer to exercise alone or with other people? Do you prefer it

indoor activities or outdoor activities are both what is your current fitness level? And how do you want to feel afterward you want to feel calm, energized, relaxed, motivated is a big one actually is like how do I want to feel after and I think that's why I started doing Pilates a lot more. Because after you are a Pilates girl I was so I go literally talk to you. You say the word Pilates. I go every single day like I just into bodies bodies Pilates. I'm like, because what is Pilates? What else do I do? I stay I work at home, or I'm at Pilates. Or see I love it for you like you really love it. And I know that because I'm not kidding. Every single conversation. I do where I go. When is she gonna say and you're like, so when I was at Pilates. Take a shot. Okay, start this episode over. Like three or four. The only activity I do, I don't do anything else. But guess what? None of none of the rest of it is enjoyable. Afterwards, I leave and I'm like, Ah, I don't feel good. I'm really sweaty. And I'm like, Well, I am stretched out and I feel fantastic. Now I love Pilates. I used to go to that you're the Pilates to do that. Yeah, I went for like three years religiously. With Chrissie. I don't remember I haven't been in a while just

so can you think of any type of movement or activity that fits within those answers that grin just went through. Remember, this doesn't mean that you have to be sweating and out of breath at the end. So some examples could include our number one favorite having a solo party. You can play with a pet like actually Zeplin really does love when I just like chase him around the house that would never do that for Archie really authorized toy but I'm not gonna chase Oh, sapling loves when I chase him and then I'll like grab his toy and throw it and then he wants me to like chase him to get it. Oh, you know, I'm getting some aerobic exercise. Okay. If you've got kids or roommates you can play like Twister charades. You could make it a game Wister. Remember Twister. That would be a good flexibility exercise. I forgot about Twister. I feel like as an adult that could get all kinds of your

gardening. My mom is a big gardener and she's actually kind of jacked.

Seriously, she doesn't do anything but garden, doing chores, bowling, playing basketball, kickball baseball, kind of just like any sort of game with your friends. You can go shopping, which is a ton of walking. Okay. Go to a theme park. I actually just went to Disneyland recently. And by the end, we looked and we had walked over 11 miles and we did not even think about it twice. That makes sense. You were literally on your feet all day at a theme park just walking. So you guys, that's our episode and we hope you learned more about how to be more active the benefits of living an active lifestyle and how to have a healthy relationship with movement. Yeah. So Natalie, shall we circle back on this one that we're drinking this episode, which is you did a good job at pronouncing it out again. Henri de VMO. Love that something and it's just white. I'm cry. Do you wanna intro or hottie I will enter our hottie or hottie of the week is Lilly Reinhardt. And we picked her because she actively speaks on having a healthy relationship with her body and has said, quote, I'm trying to nurture my body with a healthy workout routine, but not overdoing it. I'm not pushing myself past my limits. And that was one of the key things to healthy relationships. That we love that she speaks publicly about it. Yes. Because it is very I think it's very, like media driven thing to be like p90x. You know, when really, like we've learned from Norman Lear at 100 years old. Just stretch it out a little bit. I'm sorry.

We gotta do. Okay, so when did Lilly Reinhardt I have my

I don't like it. Oh my god. I was gonna say Liliana, Lily. No way. Really? Yep. I love it. That is crazy. I took one sip and was like not for me.

What do we do? Oh my god. I was gonna give it like a five. I'm giving it a 10 I love it. Seven and a half seven. Yeah. Okay, so it's a seven and a half and Lilly Reinhardt All right. We will link it in the show notes if you want to pick up a bottle and let us know you guys thing. I would be very curious if people picked it up where they would land on the scale

All right, this is the part of the episode replay a little wrap up game and this week. It's fuck. Marry kill. Fuck, Marry kill Hill. You want to go first? You want me to go first? Yeah, because honestly, we make it a little bit harder. Okay, so I was gonna do Ted lassoed characters because you're

are like currently very obsessed with one of them. But I'm like, I think it might be too easy but I'm going to do it me right. Okay, so fuck Murray cow if you guys don't watch TED last so you share it it's so cute. Yeah, right can't Oh, that's kind of hard Ted lasso. Jamie tart. Oh, easy. Well, it seems easy. Okay. I don't want to kill any of them. Okay, fair, I guess. You know after Season Two I feel bad about killing Jamie tart. But I guess I have to kill Jamie tar you do? Because I can't kill Ted now and there's no fucking way I'm killing Roy. Now. That's my baby daddy. So the question is, do I fuck Roy or do I marry him? Yeah.

The thing about me is I think I'm gonna have to marry him. Because he gives up Scorpio energy. It tends to I don't see you and I'm truly with Ted. Yeah, he's so sweet. I would marry Ted, you would do great with Ted. I would do great with Roy though. Yeah, I see that for ya. So I'm gonna marry why I guess I'll fuck dad. It'll be very vanilla. It'll be wouldn't feel bad. It'll be very light. Yeah, and he wouldn't feel gross or anything. Yeah, that was okay. Yeah, he'd be he'd probably get me breakfast the next day. Yeah, definitely. Yeah. Mines wart mines. Lame. Mine is also pretty easy. I think. apps main course dessert.

Okay, got food. Okay. I thought you meant apps if his phone app No, no. Appetizers, main courses dessert. That's actually hard. Okay, whoa, kill main course. I would kill main course to kill main course. Fuck dessert. Mary apps. Appetite. Yep. Yeah, I will say like, sometimes. So much of the appetizer. I don't even want my mail. Want to come half the time? I just want all the appetite. Yeah, so that's what I'm saying. Like thinking about Mexican food leg chips and salsa chips and gwoc You know, whatever case so like, I could just I'll just eat that. And then by the time my tacos come I'm like, I'm good. I love anything with a dip. Yeah, that's what I'm saying. Like, I feel like it's so satisfying. It's never disappoints. It's actually kind of what you want more Yes, you want eat more of it? And because also you get more variety because you're like there's little bites of everything. Yeah, whereas it's not like this big ol like chicken. Yeah, and it's just sitting there like I really only wanted three bites of this I want every single app on the menu and then I want to start Yes, this only does not apply in terms of its applied to pizza but I don't think this is no pizzas arguably an appetizer will also what would the appetizer be for pizza salad? That's what I'm saying in that context. It doesn't work any other contexts it totally where Yeah, agreed. Okay, so yeah, that was a good one. That was actually hard actually had to really think about that. Well, that is

something I fucks with, right like if you could it same with Ted lasso you can't have all the times now we you know, apps there's variety. Oh, I loved that job good for us. Okay, well, you guys can always write into the show with episode requests that am I doing this right pod@gmail.com Or you can DM us at am I doing this right pod? Also if you have something going on in your life and you want to write in for random advice, we will read it anonymously. We renamed it didn't we solicited solicited oh yes called solicited advice. We did realize we fully solicited Yes, solicited advice you can email us your problem your question and we will answer it live on the podcast anonymously. And we love you guys and we'll be back next week with another episode Love you