The Hike Like A Woman Podcast
Hi, I'm Rebecca 👋 I'm a guide, ski instructor, Army Veteran, cancer survivor, and a big fan of adventure travel. I started HLAW in 2014 because I wanted to smash barriers to entry into the outdoors and help women explore. I'd love to have you join me on an adventure. Please reach out if you have any questions 📧 rebecca@hikelikeawoman.com
The Hike Like A Woman Podcast
Nourishing Bodies, Empowering Minds: A Balanced Approach to Nutrition and Fitness
Today's episode features our special guest, Abby McQueeney Penamonte, RD, PT, who is on a mission to empower women through nutrition. Abby shares her experience with overcoming eating disorders and the value of not just fueling but nourishing your body. Tune in for insights on how women engaged in intense outdoor activities can meet their nutritional needs to support peak performance. Abby also introduces her online resources that support women striving to achieve their health and fitness goals.
Learn more about Abby here: https://coachingwithabby.com/
🥾 To learn more about Hike Like A Woman visit https://www.hikelikeawoman.com
⛰ Get our FREE How to Climb Kilimanjaro Guide: https://hike-like-a-woman-.ck.page/553a956ded
💦 Join us for a group trip to Costa Rica 4/14/25 - 4/20/25
: https://travefy.com/trip/6yw9rqk4tbewqz2au2zvsu7krbxgwzq?d=43328549
☀️Join us for a group trip to Southern Utah: https://trovatrip.com/trip/north-america/utah/united-states-with-rebecca-walsh-jun-2025
⛰ Join us for our next Kilimanjaro climb: https://trovatrip.com/trip/africa/tanzania/tanzania-with-hikelikeawoman-aug-2025
📲 Shop Airolo through our affiliate link here: https://airalo.pxf.io/c/1312492/1268485/15608
⛑️We use, love and recommend Global Rescue for travel protection: https://partner.globalrescue.com/hikelikeawoman/index.html
☀️The GOES safety app will you keep you safe on the trail. We use it wherever we are adventuring. Click here https://goes.health/ and use the code: HIKELIKEAWOMAN for a free 30-day trial
★ Buy rad HLAW swag here: https://hikelikeawoman.creator-spring.com/
My kids have two more weeks before they start school and I'm leaving on Sunday to go guide a trip in Alaska and I'm going to miss the whole like first day of school thing. So I asked my kids what do you want me to do today, trying to be that good mom before school starts because I'm going to miss all the first day of school stuff. And they were like mom, can you bake us cookies? So I just made chocolate chip cookies and I'm having a hard time not eating all of the cookies as they come out of the oven. So how do you, personally and professionally, just balance what tastes really really good, like homemade cookies, with what our bodies really need like protein and fiber and fruits and veggies and all of?
Speaker 2:all of that. Yeah, it's a great question and I don't feel like there's an easy answer. I think that I think that it all starts with our like relationship with food and how we kind of view food, and I think that unfortunately, today I feel like people associate like moral values around food and we label them as like good or bad and also, as a result, we then like label ourselves as good or bad because I was so good today because I ate a salad, or man, I was so bad today because I had this chocolate chip cookie. And in reality I think that if we kind of view food as more of kind of that, you know, neutral, neutral type thing, I think that that can help us a lot.
Speaker 2:But I do think that a lot of times when we tend to overly restrict or deprive ourselves of certain things, it then leads us to want to eat that food or to then, you know, have like obsessive thoughts about that food or to later binge or overeat.
Speaker 2:So I mean that cake story is a wonderful example of that. But I mean I see it so often, like in my practice, right when people are, you know, eliminating certain foods or even just food groups, right Like I'm super low carb or I don't eat this food, and then what happens when they finally get their hands on that food is they tend to over consume. So it's really truly about trying to find that balance, and I think that when we focus more on addition versus subtraction, I think that that helps people a lot to, like you said, focus on things like you know, getting enough protein, so prioritizing our proteins, getting some fiber fruits, vegetables, right, starchy carbohydrates that are higher in fiber, like primarily whole unprocessed foods, eating more of that stuff, then certainly, yeah, there's room for some of those fun foods in our diet too.
Speaker 1:I love what you said about how we label food as good or bad, and that's not always the case, because anything in excess is not going to be good for us, right? And that's not just food, that's also exercise and that's also not enough sleep. You know, like extremes, extremes are extremes might be kind of. The enemy here Is that is not ideal.
Speaker 2:And so, yeah, I mean, in regards to chocolate chip cookies, like, so this is a special occasion, right? Like your kids are going back to school. That happens once a year, and not to say you can't have cookies more than once a year, but it's a special occasion, right? So, hey, yeah, you can have some chocolate chip cookies. Should we have them at every meal every day? Probably not, because that's going to take away right from nutritional value of other foods. But yeah, we can certainly like layer that stuff in there.
Speaker 1:Yeah, I feel better about the three cookies that I just had before I hopped on this call Abby. How did you get your start with fitness and nutrition? What was like? What was the catalyst or the spark that started this whole career in nutrition and fitness? You do so much good for so many people all over. How did you get your start?
Speaker 2:So I don't know. Kind of funny, I think back in high school they handed out a piece of paper with like a hundred different jobs on there. You know when you're trying to look at like schools and what you want to go to school for. And I read through the list and I think I had narrowed it down to um, I wanted to be like a crime scene investigator, right, you watch all those shows and I love like murder mysteries and stuff like that. But then I found out how much science was involved in that and I'm like man, that probably isn't the best route for me, but I saw registered dietitian on the list and my mom's a registered nurse and just grew up kind of, you know, just seeing her background and seeing her, you know, serve so many people, it just kind of inspired me.
Speaker 2:And then I was an athlete. My whole, my whole life, like always participated in sports. So kind of the selfish part of me was like, well, let me go to school to learn about nutrition so I can also help myself, but, you know, help other people too. So it, you know, I kind of was interested in the field just at an early age, you know, when I was 16, and then went on to school and got my dietetics degree and became a registered dietitian and then I was always a runner growing up. So my entire life got involved with ultra marathons and it wasn't until I stepped away from ultras that I got involved with strength training and kind of fell in love with that and then became a trainer and a coach.
Speaker 1:That's so awesome. I wish that I could go back as a high school athlete and I was a collegiate athlete and I wish I had a better grasp of how nutrition affects our performance, because I feel like I was very ignorant about what I should have been fueling my body. So I'm a mom, I have two kids, one's on the mountain bike team and one's on the cross country running and track team, and they both are on the cross country ski team in the winter. So, as I'm looking at this from, we'll talk about hike like woman stuff and fueling for epic adventures in a second. But for my own personal knowledge, what can I be doing to set my children up for success at their workouts and for their races?
Speaker 2:Yeah, that's a good question One. I think it goes back to kind of like the chocolate chip thing. I think one is just modeling good, healthy habits and behaviors and showing them also that you have this positive relationship with food. All things can fit in your diet right, not making them feel like they have to restrict food and then just truly teaching them how to fuel their bodies right, getting enough of the proteins, carbohydrates, fruits, vegetables, those types of things.
Speaker 2:But you know, just having having, I think, the food available. I don't know how old the oldest is, but if they can, I'm guessing that, even if they can drive and obviously other people listening to this, at the end of the day, right, the parents are usually in charge of, like, the groceries and the grocery bill. So, yeah, just having the foods available for the kids and then helping them with prepping meals, prepping snacks, making sure they have enough stuff to eat. You know, in between, you know school and practice and then being able to recover post-workout. You know coming home and having, you know, cooking a meal as a family or having stuff already made, having crockpot meals, just quick things that we can grab and go.
Speaker 1:Yeah, so it's not a swinging my taco bell going through the drive-thru after my kids just rode his mountain bike for 10 miles on a really grueling trail. Right, I think what I'm hearing is preparation, and that's really key when it comes to anything related to health and nutrition.
Speaker 2:Yeah, I mean. So, before we kind of jumped on here, right, I told you I'm a little bit of like a fangirl, like I I've like listened to all your podcasts. It's like truly inspiring. Right To see, like what you've done. And even just like this epic climb up Kilimanjaro, right and based off of what I've heard, right like you didn't get there overnight. Right Like this was a long journey and it required a lot of training, a lot of consistency. You probably missed some days, right, but in the end we show up at the starting line.
Speaker 2:And nutrition is kind of the same way where it's kind of like, just each day, show up, put some effort in. Kind of like just each day, show up, put some effort in and over time, right, like that culminates to you know good habits, good behaviors, but that culminates to those results that we want. And, yeah, like you're going to have those bad days, you're not going to eat as great, you're going to skip meals. Like, yeah, you're going to go to Taco Bell through the drive, right, you're going to have all those things. But at the end of the day, right Like what's what's kind of the trend of our nutrition and also knowing that you that, right, like it takes, it takes work and it takes practice, and again we don't. We don't get there overnight, just like you didn't show up for Kilimanjaro, like you put in all of that legwork beforehand.
Speaker 1:I love that perspective because we hear about crash diets and and people hopping on some fad diet and losing a bunch of weight in a month and then they start eating again and it goes out the window. So so I love this perspective of long-term, like the focus on maybe just being a little bit better with our diet every day, instead of like freaking out and trying to make huge, massive changes all at once.
Speaker 2:Right, just like you're not going to wake up one day and be like massive changes all at once.
Speaker 2:Right, just like you're not going to wake up one day and be like I think I should go run a marathon today and go run 26 miles. It's like cool, I'm going to sign up for this marathon and now I'm going to train for it and start with one mile before I do 26. So, yeah, before we change everything, let's first figure out, like, where are we starting? And then the other thing, too, is just understanding, right, like how much time and energy and money and all of this that you invest into your goal of hiking or, you know, your son, mountain biking or any other person right, we invest so much energy into training. What if we put like 1% of that towards fueling our body and just learning how to eat and prepping food and whatever, chopping vegetables and putting some chicken in the crock pot? Like what if we spend like 1% of this entire entire time, right, that we train towards nutrition? I think that I think that that would go a long way.
Speaker 1:That's amazing. When you you said you, I mean you're an athlete, obviously and once you figured out how to fuel your body, what kind of changes did you see in your own physical performance?
Speaker 2:So I mean, and we can maybe chat a little bit about like my personal story but I, you know, like I said, I was always an athlete, always a runner. But I, you know, like I said, I was always an athlete, always a runner, and so I've been a registered dietitian for golly like 20 something years. So through my entire journey I had this professional education and background. But I kind of lost my way when I got involved in ultra running and kind of took things to the extreme. So I was doing like severely overtraining, really just running too much and not fueling my body appropriately. I was doing a lot of low carb, really extreme low calorie, just living in a deficit like my entire time, just living in a deficit like my entire time. And 2013 was kind of like my breakthrough year with my running and my performance. And I always tell people like what I was doing worked until it didn't work. And ultimately what ended up happening was I kind of had side effects from my under fueling and overtraining. So I ended up with a lot of hormonal issues. I had everything from like insomnia, blood sugar issues, thyroid stuff, just everything kind of like kind of blew up and I ended up having to just completely step away from my running career. And yeah, and it was. I mean, it was truly, truly the right thing, you know, to leave that sport. That just wasn't really serving me. And so, as a runner, right like operating under this extreme of like overtraining, under eating, I would say that I was, you know, looking at pictures now, right, like I was, I was very small, small frame, but I was also probably one of the bigger runners that you might see out there, like a little bit more muscular. So that was always in my head, right, that maybe if I just lost more weight, maybe if I was lighter, leaner, right, maybe I could be better and faster. And we know that, that, you know that, that there's really not a correlation there.
Speaker 2:But so then, after leaving the sport of running and kind of just like this hormonal burnout, I ended up gaining a lot of weight, which was necessary. I had gone about three years without a menstrual cycle and just not in a good spot. So I put on a lot of weight, which was important in order to like regain hormone health and kind of recover. So I saw this major shift in my body and that was really hard to go from like, okay, the smaller runner to man, I'm carrying a lot of weight. But then I kind of fell in love with weightlifting and strength training.
Speaker 2:And it was not until I started lifting weights that I remember the specific day I like stepped under a barbell, just kind of learning how to how to squat and stuff. And so I stepped under the barbell. I had gone in there kind of still with my like old BS ways and I had fasted that morning and just you know, just kind of was eating like like a jerk right. So I show up, not fueled, and I step under the barbell and I had fasted that morning and just you know, just kind of was eating like like a jerk Right. So I show up, not fueled, and I step under the barbell and I'm like, oh my God, this is so darn heavy and I'm so competitive that I'm like I want, if I can't be the best runner, I'm like I want to be the best lifter and I'm like there's no way I'm going to get stronger if I'm doing this to my body.
Speaker 2:And so it was at that moment that I'm like I'm going to change things around. I ended up hiring my own nutrition coach and truly learning how to fuel my body and how to eat for the first time. Someone that was like kind of holding my hands through the process and keeping me accountable. But in that journey I learned how to feel my body and I learned how to get really, really strong, how to build muscle and how to change my body composition, which is something that in the past it was always like just eat as little as possible. And I learned really how to feel my body to you know, to see these results, which was amazing really. How to feel my body to you know to see these results, which was amazing.
Speaker 1:One thing that I loved is you said you hired someone to help you along. Yeah, and I. That's that's so important.
Speaker 1:I, when I was going through chemotherapy, I developed a really unhealthy cycle with eating because I'd get so sick during chemo treatment. Like the first week after chemo I would be so nauseous and I would be throwing up and I was so sick. And then the second week after chemo, like all the steroids would kick in and I would like my body would just be like I don't care, just like put it in your mouth. Right, it was like my body went through this starvation cycle and then this cycle of just massive food consumption and then another starvation cycle and that was just. That was just like how my body was reacting to all of the chemotherapy drugs and like the trauma that I was going through.
Speaker 1:And after I finished chemo and started some hormone blockers because my cancer was estrogen positive my body completely changed and my relationship with food was a lot different because it was just like eating to relieve stress right From everything that I'd been through. So I, like you, I hired a dietician and I sat down with her every two weeks and we didn't restrict my calories, I didn't. I didn't tell her what I was eating and what I wasn't eating. She basically just taught me how to eat again. Yeah, and I think that's so powerful. And and and learning it's like hiring a coach to help you run faster. And learning it's like hiring a coach to help you run faster. It's the same thing, like our bodies change and we go through so much just with life in general that I'm a huge fan of hiring the expert who can help you get on a healthier path.
Speaker 2:Yeah, and even as a you know, a nutrition professional, it's so easy to get overwhelmed and confused with all of the information out there, and even if we have the right information, sometimes that might not always apply right. It's not always like one size fits all or just because this research study says this, you should do it. So to have someone yeah, like customize my own nutrition, but also again like just hold me accountable to hey, like you've starved yourself. You've been there, like now we got to change something, and to have someone kind of somewhat hold your hand through that process and like just encourage you when you start to fear, like eating more food, eating more carbohydrates, and then just having someone there to cheer you on too when you're like just crushing it.
Speaker 1:Yeah, and just to say like I almost felt like my dietitian was my therapist. I was like, oh my gosh, this is not my therapist, this is the dietitian. We need to talk about food, but so much of I think so much of what we eat is often so tied to our feelings. Yeah, yeah.
Speaker 2:As a you know, to some extent right, like I mean the whole motto that people always say is like food is fuel, and I love that, right, food is fuel, but food is so much more. Food is culture, traditions, food is celebration, Food is emotion, right, like we can emotionally eat If you think about, you know, if anyone in your family has ever gotten sick, or a neighbor, right Like a loved one, passes away, what do we do? We bring them over food and it's, it's comfort. Or, you know, you go to a funeral, like what do we do afterwards? We, you know, we kind of celebrate life and we sit around and eat. So food is so much more than just fuel or energy. There's a lot of other pieces and I think that's where that's where, again, like people can get super restrictive and think like it's just, it's just energy, or I, you know, I can't eat those cookies or whatever it is.
Speaker 1:Yeah, I love it. We, you, we talked a lot about running, um, but you, you live in Colorado. Are you in Denver? Yes, I'm in Parker. Oh, nice, very nice, I'm in Laramie, wyoming. So just, uh, just down the road from you. But so, just just down the road from you, but, naturally, living in Colorado, of course, you play outside and you climb 14ers with your partner and and you have a very active dog. Do you have one dog? Or we have two, now, two dogs, yep, so you're, you're outside playing all the time. How should women like me, who kind of charge hard for these big trips and then try to maintain and build, how should we be training our bodies for hiking, backcountry skiing, backpacking? Does that look different than how we should be training them just to maintain health?
Speaker 2:Absolutely yeah. Um, just to maintain health, absolutely yeah. So if our goal is to complete these activities right, like we want to, like I am training, for example, if someone's training specifically like I have a client, she she trained for a bunch of 14ers this summer. So if we're training specifically for an event like that or you know, an ultra marathon I've got some ladies doing like 100 miler we're training to climb a mountain, we're training to go to Alaska, whatever it is, your goal is performance related and that is, if you're agreeing to that, that is your priority, right. So if that's the number one focus, then things like our body composition and our physique kind of take the back seat. That is not. That's not the focus, because those two things require two different modes to get there. One is requiring restriction and eating less. One is requiring putting enough energy into the body. So for performance, we absolutely focus on feeding the body enough calories. If someone's intentionally trying to gain muscle, then they're going to eat a little bit more than what their body needs to maintain. And the biggest thing I would say is, like the biggest mistake that I see a lot of women make is that they treat these events like going to do Kilimanjaro or this or that. That's like your final exam, and so if we think about school right, like you can't just show up for the final, you got to put in the work leading up to it. So your nutrition we should not focus on right before we go do these things. It's you know, in your training you want to start to learn how to, you know, give your body enough food. I would say so.
Speaker 2:I work primarily with females. I would say that most women that come to me initially are not. They're under consuming. They're not eating enough, absolutely yeah. So not eating enough food, not getting enough carbohydrates for the type of activity and the amount duration that they're doing.
Speaker 2:So it's really just teaching them. I really focus a lot on like data and kind of like a numbers geek, but teaching them how to track their food and how to really just kind of gain insight initially into how much you're actually consuming right now. Before we tell you to make any changes, you got to figure out, like what your starting point is. So from there again, most of the time people are under consuming. So at that point it's really just starting to teach them of like, hey, here's how much protein you actually need, how much carbohydrates, how much healthy fats you need, and then teaching them how to kind of track that stuff and integrating all things into the plan right. So understanding that, yep, here's how we can plug in a cookie, but here's also how we plug in things like potatoes and rice and quinoa and beans and you know all of these other wonderful foods. So I'd say again, most people are under-consuming, so it's teaching them how much to eat.
Speaker 1:That's fascinating. Do you think that we're under-consuming because we've just been taught that we shouldn't eat so much?
Speaker 2:Yeah, I think that so many of the women that come to me they fear gaining weight. They have a lot of the women that come to me they've been on like a chronic yo-yo cycle for most of their lives where they've tried to lose weight. They do crash diets, bad diets, right, but they've never truly learned how to actually eat right. They just maybe follow a plan and they follow you know the guidelines to the T, but then it's not sustainable and it doesn't work for them long-term. So I think a lot of it is just the yo-yo dieting. I think a lot of it is yes, we see or we have heard or whatever. We learn that we're supposed to be eating less and again, I think that people don't understand how much activity they're actually doing, for you know events like yours and kind of the endurance folks that I work with. You know you just don't realize how much carbohydrates you actually need to fuel those sessions.
Speaker 1:Yes, can we talk about protein for a second? Yeah, protein is something that scares me a little bit and something I've always been confused about, because I'm always like do I just drink a protein shake for breakfast and eat a banana and call myself good, or do I need to have that, that, that piece of chicken, every night with dinner? How, how? I I and I heard so much about women needing more protein as we enter menopause and needing more protein as we enter menopause. Can you talk about maybe that transition and how much protein we really need and I know it all depends on our individual body composition but generally, how much protein do we need and what are some easy ways to get protein in if we're not like into that big fat juicy steak all the time?
Speaker 2:Yeah, these are great questions and, yes, our needs definitely change as females as we age. So I'm a you know kind of perimenopause lady over here. So what we know is that, as we do age, one of the biggest struggles that women face is maintaining lean muscle and that's the biggest shift in our metabolisms. A lot of people think that just because they get older, their metabolism slows down and it's more so that you're losing muscle mass because you're not strength training or, yeah, you're not eating adequately. So as we enter, like Perry and you know, post menopause, so as we enter like peri and uh, you know, post-menopause, our protein requirements are generally I'll just make this super easy I generally recommend about we'll say, like a minimum of like one gram of protein per pound of body weight. So if, if I weigh I'll just use an example if I weigh 150 pounds probably want to strive for about 150 grams of protein per day.
Speaker 1:Wow, that's a lot more than I thought.
Speaker 2:Yeah, and that would cover right Like so hormones like peri, postmenopause, but also just as an endurance athlete. We actually need a little bit more protein than our counterparts because there's so much breakdown that's occurring.
Speaker 1:Oh, I have such a hard time getting protein in my body.
Speaker 2:Yeah, so ideally I try and recommend that clients get get protein through primarily. You know, whole unprocessed foods ideally, ideally whole foods over supplements, right. So a shake is kind of like that last ditch, hey, you did everything possible, you still can't hit your goal. Awesome, have that shake. But otherwise, yeah, like choose whole foods. So things like, you know I don't want to say obvious because some people just don't know this stuff but things like chicken, fish, turkey, you know, I don't know if bison is big in Wyoming, but that's a big thing out here.
Speaker 1:We love bison and it has a lot more protein in it than just ground beef and I feel like it's healthier. It doesn't have like hormones and weird gross stuff.
Speaker 2:I think it. I like the taste better, but yeah, so bison beef. Then, if someone tolerates dairy, we could be looking at things like Greek yogurts, cottage cheese, then we've got things like eggs, egg whites, what else, like tuna, shrimp, and then you've got some kind of miscellaneous proteins. You know, things like beans, things like quinoa, that are going to give you some protein, but they also contribute to things like carbohydrates and fibers. So, yeah, like looking at a list of okay, what are foods that you would be likely to eat and what can we start to like sprinkle into the diet?
Speaker 1:Sprinkle, so like chugging a big shake before I go hit the gym. But it's like here, have some quinoa on top of your salad and yes, yeah, yeah.
Speaker 2:And it might be for some folks, like taking actual inventory of, like, well, how much are you actually doing, right? So, if your goal is 150, well, do you need more? Do you need less? Like, what are you actually doing? So it might be, hey, like, let's track for a few days and see where you're at and maybe, maybe we're hitting closer than we thought, or maybe it's super scary low and we do have to be, you know, a little bit more aggressive and add in, you know whatever, the Greek yogurt and a scoop of protein powder, you know, and just kind of start to boost that up.
Speaker 1:Yeah, I feel like I've gotten this private lesson on how to eat Fantastic. Before we go, can you talk to me about fiber? Yeah, fiber is important too. What are some easy ways to increase our fiber?
Speaker 2:Yeah, so fiber. Fiber is going to help with things like satiety, so it's going to keep us more full. It's going to help with digestion. You know, just regularity helps with things like just like, so when we go to the bathroom we eliminate. So it helps with actually hormonal like detoxification helps with cholesterol levels. All the good stuff. But good ways of getting fiber again through whole unprocessed foods so fruits, vegetables, of course, are going to give us, you know, fiber. So things like berries, cherries, pears, figs, dates, those are some great sources.
Speaker 2:Other items, things like chia seeds, flaxseed avocados, things like nuts seeds, and then starchy carbs, so things like potatoes. So foods with like skins or seeds are great sources of fiber.
Speaker 1:Really, I didn't think about potatoes as being a good source of fiber. Yeah, I'm learning. I'm totally learning. So, abby, you have just given us a ton of great information, and what I love is there's. I feel like there's so much. Everybody on Instagram is calling themselves a fitness influencer or a nutrition expert, but you actually have the science and the degrees to back up what you're talking about, so I feel like you are the source we should be going to when it comes to all of these things. Where can we find you online and learn more about your coaching and your programs and all that you are doing to help women like me perform their best?
Speaker 2:Yeah, absolutely. So you can find me on Instagram. I'm at Abby McPabbie, or my website is coachingwithabbycom, and then on any platform that you find me, I've got tons of free content and resources available. So if you head to my website, I have like free guidebooks. So I've got like a grocery list, I've got a meal, meal planning guidebook, I've got podcasts, blogs, you name it, and then I've got a free Facebook community like a private, a private community for women to come into for support. But I do tons of free workshops in there, live trainings, things like that. So, yeah, I'm just all about teaching women. I want to be the coach that I wish I had when I struggled so much with my eating disorder, and I want to be able to serve other women and really teach them.
Speaker 1:So that's, that's what I'm here for I was just going to ask why is that important to you? But you answered. The question that just came to my mind was that's that's why, like that's that's your why, that's that's that's powerful, right, because we don't always have. We have to kind of forge our own path sometime if we don't have anyone modeling, modeling that for us. If someone's listening to this podcast and they just catch the last 30 seconds, what's one thing that you want us all to know about? Our nutrition, exercise, our bodies in general?
Speaker 2:Oh, man, putting me on the spot. Honestly, I would say you know for your audience, right? You guys are all badasses. And, honestly, I would say you know for your audience, right, you guys are all badasses and you've got these amazing. You know goals and adventures and I would just say you know you're worth it, right? Like, give your body the energy that it needs to perform and, and you know, feel your best and, yeah, hit these summits.
Speaker 1:Yeah, I love that. It's just like this you got this sister right, like you can do it.