00:00:03:07 - 00:00:16:23
Chris
Hello and welcome to the ending Body Burn Out Show. We are your host, Chris and Filly co-founders of a multi-award-winning winning functional medicine practice, serving busy people with energy, mood and gut issues.
00:00:17:00 - 00:00:24:21
Filly
While busyness, addictive doing, people pleasing and perfectionism might be the norm, it's not normal and it's a major contributor to health issues.
00:00:25:00 - 00:00:38:05
Chris
Our goal with this show is to give you a holistic root, root cause approach to healing your body so that you don't have to continue doctor or diet hopping or popping a gazillion supplements hoping something might stick.
00:00:38:05 - 00:00:46:07
Filly
Sorry, get ready to heal your body, get your spark back deeply, connect with yourself and step into the life of your dreams.
00:00:46:10 - 00:01:14:14
Chris
Let's dive in. All right, guys. Kid, welcome to the ending Body Burn Out show. We're excited to have you here with us today. Today, we've got a really interesting episode all about exercise. So something that's close to our hearts. Filly, do you want to introduce the topic for today?
00:01:14:15 - 00:01:36:19
Filly
Yeah. So this is really a follow on from last week's episode where I interviewed Dr. Mary Boston all about weight loss and metabolic health. We did not touch on exercise at all and I wanted to really dig into that topic because something that we hear a lot when people reach out to us. So weight is so stubborn. Weight loss is a sign of body burn out.
00:01:36:21 - 00:02:07:13
Filly
And we do hear a lot of people say, I've been trying all the things I've been doing like 75 and hard or CrossFit or training for a marathon or hit exercises, workouts, even restricting my calorie intake. Why can't I lose weight and for some people they're actually putting on weight. So really frustrating. We really wanted to dig into what's going on below the surface, especially for someone who is feeling burnt out.
00:02:07:15 - 00:02:14:02
Filly
And we have past personal professional experience in the fitness industry.
00:02:14:04 - 00:02:39:15
Chris
Yeah. So we used to own a gym. We, we used to I used to be a personal trainer and a large amount of our work was found in that space. We used to own a CrossFit box and as a strength and conditioning coach, I used to coach athletes from beginner level all the way to international level as well.
00:02:39:17 - 00:03:06:17
Chris
So we're coming with a lot of experience in this topic. And I think if we were to to look at what high intensity exercise is as a label, so intensity, it's it's all about output and you can increase your intensity a few different ways. Just really quickly, heart rate, like if your heart rate goes up really high, that would be one way to add intensity.
00:03:06:23 - 00:03:36:23
Chris
You could add intensity by terms of exercise difficulty. You can increase your intensity in a workout by repetitions, doing lots and lots and lots of repetitions. You can add lots of weights and or a combination of all or any of those. And and some some people thrive on high intensity exercise. What we found is when you are burned out, you won't.
00:03:37:01 - 00:04:05:17
Filly
Yeah. And that's where we got a bit frustrated too with being in the fitness industry that we had the best of intentions, that there were a bunch of people that got worse when they were trying to flog their bodies with exercise. So we really wanted to dig into what's actually happening below the surface. If someone if you enter into this type of exercise when you're in a state of body burn out, what what's happening from a body systems point of view?
00:04:05:17 - 00:04:42:05
Filly
And why do you struggle to actually lose weight when you're in this state? And also to we will get into it in a little bit later. But understanding the messages from your body. So you might start something like CrossFit or 75 and hard or you're training for a marathon, you feel really great, you're getting great results. But maybe months later, things that actually you feel like your body's actually kind of falling apart or your energy levels and so we wanted to touch on that to say that you can mindfully use exercise as a really healthy part of being healthy and also to heal your body.
00:04:42:07 - 00:05:10:19
Chris
We saw a lot of of this in the fitness fitness industry. Mentor of mine said it once that the fitness industry largely is a breeding ground for body dysmorphia and eating disorders. And once we saw that once we heard that our RSS was dialled in and it was endemic, there's lots and lots and lots of that going on and we're not okay with that.
00:05:11:01 - 00:05:15:17
Chris
We wanted to put a stop to that. So here we are.
00:05:15:19 - 00:05:40:03
Filly
Okay, so from a body systems point of view, what's actually happening when you're trying really hard to get healthy and lose weight, but things just aren't changing for you. So you've probably heard us rattle on about the adrenals and adrenal fatigue. So the adrenals you stress, well, they secrete your stress hormones and exercise actually puts more stress on your body.
00:05:40:03 - 00:06:05:01
Filly
Now, nothing's bad until it's exercise is a great and healthy stressor. If your body can handle the intensity in which you're putting your body through. And so when someone's in adrenal fatigue where their stress hormones have really depleted, you're just not regulating your system very well. Going to do a heightened density workout actually causes your body to feel like you're being chased by a tiger.
00:06:05:02 - 00:06:32:08
Filly
Your body feels very in danger because you're struggling to actually regulate your stress hormones. And so when you're in adrenal fatigue, your metabolism switches off. It's actually safer to hold on to fat than it is to lose it in the way that we were evolved. So if there's famine coming, I'm talking about like caveman cave women days. If there's a famine coming, it's actually quite healthy to hold on to fat rather than to lose it.
00:06:32:08 - 00:06:56:03
Filly
So if the system feels like it's in danger, it can switch off your ability to burn fat. I remember this is quite a few years ago, but we had a client who was literally doing 12 exercise sessions a week, 12 exercise sessions training for a marathon. The only thing that she ate was for breakfast, lunch and dinner. I think it was like 200 grams of meat and only green veggies.
00:06:56:03 - 00:07:31:01
Filly
And she was putting on more weight and she couldn't understand why. But, you know, then we started breaking it down when she actually started supporting healing, her adrenals cut back on exercise eight more carbohydrates. Then she actually started shifting weight, which was really cool. So adrenals really important. Your sex hormones can also impact your weight and metabolism. And it can also they can also become depleted when you're doing too much with your body at a high intensity level in terms of exercise.
00:07:31:03 - 00:08:05:13
Filly
So when someone's in adrenal fatigue, you actually nine times out of ten someone sex hormones also go out of balance. So cortisol and DHEA interacting with progesterone, oestrogen, testosterone. So often what I see on lab tests is that those sex hormones really deplete as well, and then that can impact weight. So a lot of women and men, if you have really depleted sex hormones, you often store like oestrogen belly guys can get man boobs.
00:08:05:15 - 00:08:34:13
Filly
He got like the muffin handles and that's often connected to your sex hormones, a couple of other body systems. So dopamine is very interesting. So that's a beautiful neurotransmitter where you feel energy, joy, creativity. You can also start using exercise as a bit of a domain hit. Now it can be really healthy. I've had we've had clients who have come off anti-depressants when they've actually started an exercise routine.
00:08:34:15 - 00:09:01:11
Filly
So it's super healthy can be very healing. However, if you're showing up with this, like go home, what is it? Go hard or go home mentality, do, do, do with your exercise or just really anything in life, then exercise can become really addictive because it actually gives you these little domain hits if your brain or your neurotransmitters depleted, which then can lead to overtraining.
00:09:01:13 - 00:09:18:20
Filly
So it's actually kind of not not directly related to why you can't lose weight, but it can get you into this addictive pattern where you struggle to stop doing certain things like that might be overtraining, it might be scrolling on social media, it might be drinking alcohol, sugar, all the things.
00:09:18:22 - 00:09:43:01
Chris
I can just see someone listening. I can imagine someone listening and saying, Are you saying exercise is bad? Are you saying that, you know, I shouldn't do this? And I think what you've just said there is if you're burned out, we're talking to you. If you're a healthy, happy individual with the lifestyle that you want and go at it.
00:09:43:03 - 00:10:03:05
Chris
My my caution for you would be to take care of yourself, make sure you're recovering, eating healthy, all that sort of stuff. If you are doing all the things and you're feeling like you're you're cooked and exhausted and you're not shifting body fat, we're talking to you.
00:10:03:07 - 00:10:33:04
Filly
Yes. Yes. We're not demonising exercise or even any type of exercise. It's just what's right for you, Right now may be different also to you ten years ago and maybe even different to you in a year's time when you're feeling amazing. A couple of other body systems. So mitochondria are really important, so they're little organelles that leaving your muscle tissue, including your butt and basically they converting food into energy, which is amazing.
00:10:33:04 - 00:11:02:22
Filly
Great. When that's happening. Now, exercise also stimulates the mitochondria, which is really healthy. So mitochondria actually improves when you're moving your body. However, if you're in a state, a body burn out or you're over exercising to what your body can handle, the mitochondria spits off all these little free radicals when it's producing energy and your body should be able to come and mop up any of those free radicals with lovely nutrients, antioxidants.
00:11:02:23 - 00:11:27:03
Filly
But if those antioxidants is burnt up, which is often the case with people with body burn out, then there's nothing to mop up these free radicals that are being produced when you're exercising. And so then therefore, those free radicals actually damage the mitochondria themselves and you're not able to convert food into energy very effectively. And that will show up as three main symptoms.
00:11:27:05 - 00:12:06:07
Filly
One, energy issues to achy body. And three, well, you can't shift, you can't burn fat because if your food that you're eating isn't converting into energy, it just gets stored as fat. And detox pathways are kind of connected to that too. So there's some really important nutrients, antioxidants, that support detoxing. Now, if they've been burnt out because you live is really struggling, you got too many toxins stuck in your fat tissues, then those nutrients will deplete, which you mean, which means that you're not able to actually burn fat very effectively because fat burning takes place, lost in the liver.
00:12:06:09 - 00:12:34:12
Filly
And the liver is always going to focus on poisons first. It's like we can hold onto some fat that's not going to kill us, at least not initially, maybe like decades down the track if it gets bad enough. But your system's always just doing priority or toxins need to go first. We've created a cool body systems quiz. We when it comes to healing the body systems we always like, how about always tests, not gas.
00:12:34:14 - 00:13:00:11
Filly
So really like get clear on why these body systems are. So if you're struggling to lose weight, you're exhausted, you're feeling burnt out. It may be coming from any or all of these body systems. We don't know unless we actually get some through. We spit samples. But in the meantime, in the show, notes have popped in our Body Systems quiz, where I've created a quiz based on really specific symptoms that link out to different body systems.
00:13:00:16 - 00:13:42:13
Filly
So that can be a really good indicator of, ooh, where might my symptoms, where might my imbalances be lying? Okay, sorry. Signs. Your body is burned out when it comes to exercise. So these are some big signs, especially if maybe you have been exercising and you've been doing pretty good for a while, but all of a sudden you've kind of hit a bit of a roadblock or you're thinking of starting an exercise protocol, or you have started, but you're like, every time I turn up to the gym or go for that run, I'm getting these symptoms.
00:13:42:13 - 00:13:48:14
Filly
Is this a sign that I should pull back or not? Do you want to go over some of those signs?
00:13:48:16 - 00:14:21:09
Chris
Yeah. So I talked about this not shifting weight, not recovering aches, pains, niggles, injuries, performance starts to decline. I think that's a really big one in in strength in conditioning. We talk about when when an athlete just is getting worse on the field or on the court and are training and they're not training but the sickness, the performance out.
00:14:21:11 - 00:14:46:13
Chris
So that's something to look at immune system like getting sick. There's so many times more than I have fingers and toes to count where somebody has been preparing for a competition or an event or they've been training for something. This is for athletes. It could be for house mums and dads, it could be for weekend warriors. It doesn't matter.
00:14:46:13 - 00:15:11:21
Chris
I've seen this across the board in preparation and peaking for for a competition. Immune system just goes so low in in burnt out individuals and they start to get sick. I've seen countless times where somebody has had to pull out because they've got the flu or food poisoning or something like that.
00:15:11:22 - 00:15:32:10
Filly
Also to everyone's capacity is different, especially if you're in burn out. So sometimes it might be a walk around the block that you're like, that just wipes me out. Or Yeah, I actually like, feel like I'm coming down with a sore throat. Other ones too. So exercise should pick you up. It should make you feel like happy and excited and light and energised.
00:15:32:10 - 00:15:52:10
Filly
If you're noticing that you're feeling cranky, irritable, low mood apathy after exercise. I remember that was me actually. I had like pretty much all of these signs showing up back when I was trying to exercise the way that I used to before I experienced body pen out and that was a big one. I'm like, I am so angry.
00:15:52:10 - 00:16:21:01
Filly
I'm dragging Mom off to exercise. Isn't this supposed to help me? Some people can feel really tired. I mean, look, if you do it a pretty intense workout, you probably will feel tired afterwards. But the if you need to have a nap afterwards or. Yeah, it's kind of like Floyd you for the rest of the day or you feeling tired four days after that is a big sign that your body is burnt out and your current exercise regime is just too much for what your body can handle at the moment.
00:16:21:06 - 00:16:54:15
Chris
I've had a lot of people in the fitness industry strength conditioning will talk about you not over exercising. You're under recovering. And I think about that for for a few reasons. The first thing that I like to point out is, yeah, that might be the case, but at what point at what point can you draw the line in the sand and just say, Hey, you know what, I, I shouldn't have to recover this much just to be healthy and happy, right?
00:16:54:21 - 00:17:11:15
Chris
You know, maybe you are under recovering for the amount of exercise that you're doing. So just have a look like maybe don't exercise so much and then you want to have to recover. So much. Why do you feel the need to. Absolutely. Just pummel yourself with that much exercise?
00:17:11:17 - 00:17:41:18
Filly
One other real sneaky sign that not many people know about is histamine intolerance. So if you see that histamine is where your body's releasing histamines, your immune system, it's a big immune system kind of response. And so if you're feeling kind of like itchy, itchy eyes, itchy skin, like your muscles are burning, like you're like, I'm having like a hot flush, quite hot beyond the usual sweaty ness.
00:17:41:20 - 00:18:11:22
Filly
If you're noticing that you're getting heartburn, food allergy type markers, hay fever gets worse post exercise, then you've probably got a histamine issue and exercise actually releases histamine again, if you're healthy balanced, your body just cleans any excess histamine. But if your body's in a state of body burn out that histamine layer gets too high and it can make you feel worse when or during or after exercise.
00:18:12:00 - 00:18:39:15
Chris
Yep, there's going to be also some some deeper unconscious reasons why your your body is resisting letting go of the weight and also some deeper unconscious reasons why you feel the desire and intention to to push yourself, punish yourself, flog yourself, smash it. You know, that sort of language. Are we going to explore some of those things?
00:18:39:15 - 00:19:10:10
Filly
Yeah. Yeah. Well, we always like seeing patterns. It's like, your you feel like you have to smash it with your exercise so you can shift the weight or get stronger or whatever it is. Is that, is that pattern of like force intensity, push, push, push, overdoing, showing up anywhere else in your life. And 9.9 times out of ten, it often is like it's like, yeah, actually if I'm being honest, that is a pattern of how I live my life.
00:19:10:12 - 00:19:29:12
Filly
So when it comes to work or business, I'm go, go, go. I'm do, do, do. I'm push, push, push and force force, force go to make the money. Got to get the results. Go to places people might show up in your household as well. The way that you clean your house, everything has to be perfect. Can't relax until like, everything squared away.
00:19:29:13 - 00:19:55:21
Filly
Do, do, do. Go, go, go. It might be showing up in your thought patterns as well, where it's like, I can't go to bed and have a restful night until I know that my whole to do list is done. Otherwise I feel anxious. I'm a bad human being. There's something wrong with me. Daddy. Daddy. Duh. So we always think about symptoms and like stubborn weight loss or gain could be is a symptom.
00:19:55:23 - 00:20:22:08
Filly
And so really, what's it trying to communicate to you? What's it trying to communicate to you? You might feel like you're doing the things that should shift it, but if it's staying there stubbornly, it wants you to know something and it will remain until you start actually listening to yourself and really understanding the deeper reasons as to why you're showing up with body burnout symptoms in the first place.
00:20:22:10 - 00:20:42:16
Chris
I love the line of questioning, like trying to just get to the top, getting getting to the the not to the root of it, just to the the top of it, saying what the highest positive intention of something is. And a lot of times I can get there quick by saying, why don't you just stop doing that?
00:20:42:18 - 00:21:14:18
Chris
And they'll say something like, no, I can't. I have to. That's really interesting language. What what do you feel is is behind that? And, you know, like we go, what do you get out of that and what's what's the benefit of that and what's the intention of that? And we climb to the surface. Feel free to pause this right now if if this sounds like you and just reflect on what is the the reason you do what you do, you're like, what's what do you get out of that and what's the benefit of that and what's the purpose of that?
00:21:14:22 - 00:21:39:01
Chris
And after a while you start looping around and you come back to like you just keep saying the same thing. That's probably the top are what is that? What does that look like for you? What's the purpose? What's the reason you do these things? I think that's really important to get to know that highest positive intention, because that's really what you're after.
00:21:39:03 - 00:21:53:18
Chris
The exercise is a strategy to help you get that. So if you can think, Well, what's a more resourceful way of me getting what I actually really want, you can have better conversations with yourself.
00:21:53:20 - 00:22:20:01
Filly
And usually the highest positive intention when you really crank it up to the highest level is always as it always lands on something around love and joy and calm and peace and fulfilment. And so when you can understand that, then it's like, well, is this actually helping me to get there? Like, I know it's, there's a part of me that thinks that that's what's going to get me there.
00:22:20:01 - 00:22:46:19
Filly
If I work out really hard and I lose the weight, then I'm going to feel free and joyful and calm. It's like, Yeah, but then, you know, your body's always going to speak to you. So it's like, Yeah, this isn't the best path to get there because actually it's, it's taking you away from all of that. You're exhausted, you're in pain, you're chaotic, you're forcing things.
00:22:46:20 - 00:23:08:07
Filly
And so we have a saying every behaviour has a belief underneath. So that thing that's really holding you back often comes to a deeper unconscious core beliefs that you have about yourself as a human. And so you can even ask questions to like, why do I want to lose weight, What's wrong? What's wrong with me as I am right now?
00:23:08:07 - 00:23:54:08
Filly
Or what am I actually trying to hide from by keeping weight on me even though I don't like it? And so it's always going to come back to a deeper unconscious core belief around I'm unlovable, I'm defective, I'm broken, I am unworthy, I'm undeserving, wrong. And sometimes to you, there's like trauma beneath that as well. So if you have had experiences where it actually wasn't safe to be attractive because I got attention that was unsafe, that hurt me, that harmed me, then your unconscious state is like, Alright, well how can we protect from that ever happening again?
00:23:54:10 - 00:24:19:18
Filly
Well, we're going to keep on the weight for good for a while until it's actually safe to to be attractive. And you give yourself permission to be attractive. So if you're listening to this and you know, maybe you might even be feeling a bit triggered where it's just like, yeah, but if I stop exercising, I'm just going to put on even more weight.
00:24:19:20 - 00:24:55:09
Filly
Or all the results that I've got so far is just going to all unravel. So we wanted to kind of end with how you can actually shift your mindset around exercise when you're healing from body burn out. And although we've been focusing on weight, I mean, this could also be like your signs might be like, I'm not struggling with weight, but yeah, I'm really getting like colds and flu is every time I try and up the up the ante weight exercise or I'm napping all the time and it might be really scary to change the way that you're exercising.
00:24:55:11 - 00:25:18:18
Filly
Just a story about my experience with exercise. So after I had my first baby six months later, I really hurt my back, did a stupid thing and tried to do a deadlift on my own head, my back crack. But even before then I was still recovering and I had a lot of health issues. That was my first body burn out experience.
00:25:18:20 - 00:25:32:11
Filly
But I had I was so attached to my identity as a fit girl. So back before children, I could do like, I don't know, 20 pull ups and like 100 push ups and run really fast and all the things.
00:25:32:13 - 00:25:33:15
Chris
You could do. 20 pull ups.
00:25:33:20 - 00:25:44:06
Filly
Yeah, I remember I was on the monkey for that time with you and Tim. We were just like randomly at a park, and you guys were like, look how many push pull ups I can do. And I'm like, okay.
00:25:44:07 - 00:25:46:01
Chris
I probably did like four.
00:25:46:03 - 00:26:05:05
Filly
And then I jumped on it on my and I did a bunch and you're like, What? How can you do that? I'm like, I thought everyone could do pull ups. So I was attached to this identity. So back then too, I was attached to, to achievement. So it's like, when I'm good at something, I get validation.
00:26:05:05 - 00:26:05:15
Filly
Like, like.
00:26:05:15 - 00:26:07:13
Chris
I'm just feeling like it.
00:26:07:15 - 00:26:12:14
Filly
Was just like my leg, my wife's, my strong.
00:26:12:17 - 00:26:13:08
Chris
Feeling.
00:26:13:08 - 00:26:15:23
Filly
You And so.
00:26:16:01 - 00:26:18:04
Chris
Some of that external validation.
00:26:18:04 - 00:26:39:05
Filly
And so my deeper unconscious belief was that I was weak. I didn't come in capable of core as my performance with my body was kind of like trying to hide that away behind that from myself and from everyone else, because I'm like, I can do 20 pull ups. I could do 100 push ups straight, Look at me, I must be strong.
00:26:39:07 - 00:27:07:12
Filly
But really underneath my unconscious state was just like, No, you're not. And so it really actually fell apart when I had babies, because then I couldn't do those things. I literally could not do even like half a pull up. Yet. I was so attached to doing it still, because that's how all part of how I was proving that I was strong and worthwhile, that I just kept flogging my body.
00:27:07:12 - 00:27:30:04
Filly
I just kept turning up to classes, trying to do the things that everyone else was doing, trying to do the things that I used to be able to do to the point where I was sorry, adrenal, fatigued and my body was in such chronic pain and my immune system was shot that it the pain got big enough at some point to say you need to do something different.
00:27:30:04 - 00:27:49:02
Filly
And I finally listened to it. But honestly, it probably took me about two years. And when I actually really changed the way that I was moving my body and really dropped back to very low, gentle healing exercises, not only did I help my body to heal, but in terms of weight, which is what we've kind of been focusing on.
00:27:49:02 - 00:28:12:13
Filly
I actually lost weight and I looked more toned even though I wasn't doing any weight work besides using my body, because my body was able to let go of a whole heap of inflammation and fluid that was actually keeping me looking very puffy. So when you listen to your body, only good things are going to come from that.
00:28:12:15 - 00:28:27:09
Filly
And learning to trust yourself and trust the process will help you to not only come out of body burn out, but also to like literally have the body and the life of your dreams.
00:28:27:11 - 00:28:56:03
Chris
So the best way is to exercise when you're state body burn out. Well, this isn't in our notes, but we talk about instructing addition. We talk about this concept called periodisation, where there's always something to do. It just might. You're not going to do everything all at once. And so while one thing is kind of coming down, another thing goes up and you just try and ride the waves so that you can you can pick anyway.
00:28:56:03 - 00:29:21:16
Chris
This is no different now in this state of body burnout. It's time to heal and improve and improve in that area of your life. It's not a time to break records and win races and and smash it and hit it hard. It's not that time for you right now. So the period of your life, the season of your life right now is all about healing.
00:29:21:18 - 00:29:53:08
Chris
So take that mindset. Another another tip is to just figure out, well, what can you actually handle? What's your minimum effective dose? What is the absolute barest minimum that you can you can handle and recover and be okay, So so we've got some preferred types of of exercises and routines that that we get our clients to do. I think the most important thing is to listen to your body.
00:29:53:13 - 00:30:14:08
Chris
And a lot of you who are burned out have have lost rapport with yourself. You've lost connection to your body and you're not sure what your body is saying when it when it feeds you those or it tells you the things that it's telling you. So learn how to listen to your body. Learn how to love your body.
00:30:14:10 - 00:30:24:22
Chris
Test to figure out what is the minimum effective dose and adopt a mindset of Periodisation now is the season. Now is the time for me to heal and improve.
00:30:25:00 - 00:30:55:00
Filly
And some really just key questions to ask yourself around Your exercise regime is just checking with yourself every couple of weeks, maybe even daily. To start off with, have you maintained your health? Has it not gotten worse if silence like, great, awesome, you're on the right track? Another thing, have you increased in energy consistently for two weeks rather than ebbs and flows so that can often show off has been crash cycles where maybe it was even like gardening was a bit too much today.
00:30:55:02 - 00:31:16:01
Filly
So just looking at it, has your energy levels stayed stable or are they still inconsistent if they are, then you got to drop back the intensity and also soreness. So muscle soreness, I mean, it's okay to feel it a little bit, but if you're in a state of body burn out, you don't want to get to the point where you like got full on delayed onset muscle soreness.
00:31:16:01 - 00:31:37:19
Filly
You saw for days you kind of want to like hear a little bit of a workout, but it's just really subtle. That is a really nice way of just listening to your body when you're healing and using exercise to do that. And one last thing to test, not gas. So getting clear on where your body's systems are at is also just like a scientific look into your body to say, yeah, cool.
00:31:37:19 - 00:31:59:11
Filly
You could handle, you know, some strength training or like, crikey, is urine like the latest stages of adrenal fatigue. I would definitely only stick with, like, some leisurely walks, maybe some slow ocean swims, but not any more at the moment until we start really rebuilding those those body systems back up.
00:31:59:13 - 00:32:30:23
Chris
If you've got any questions, feel free to get in touch with us. This is this is my area of expertise in terms of strength, conditioning and helping you to integrate exercise into your burn out recovery. Thanks so much, guys, for joining us for this episode. We hope you've got something out of this and learn something. As I just mentioned, if you would like to get in touch with us, shoot us a message, a DM and we'd love to have a conversation.
00:32:30:23 - 00:32:44:08
Chris
See if you're somebody that we vibe with and we can actually help you get what you're looking for. Take good care, have the best day ever. Talk to you soon.
00:32:44:10 - 00:32:54:12
Filly
Thank you so much for listening. We so appreciate you. If you'd like to give us extra smiles, drop us a review and spread the love by sharing this episode.
00:32:54:14 - 00:33:12:21
Chris
You can also write your own state of burnout and the root cause contribute is by taking out ending body burnout assessment on our website. And if you're interested in learning about our group one on one ending body burnout programs, shoot us a DM via Instagram or Facebook. Have the best day ever.
