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Episode 7: Sheila F. Managing back pain with fitness, scaling workouts, training around injury.
6 Plays6 months ago
A quick chat with one of our gym mamas about scaling, getting rid of back pain, rites of passage in CrossFit and more. Sheila is one of the hardest working members we have and she never shies away from a challenge. See why she stays fit and how she manages training with injuries.
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Transcript
Sheila Friesen's Early Life and Athletic Background
00:00:00
Speaker
Welcome to Levels, where we explore the people and the stories that make up our community here at All Level CrossFit.
00:00:06
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Today we have Sheila Friesen with us.
00:00:10
Speaker
Mama McFreeze.
00:00:12
Speaker
Am I missing any?
00:00:13
Speaker
No.
00:00:14
Speaker
No.
00:00:14
Speaker
That's it.
00:00:15
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All right.
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Sheels.
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That's right.
00:00:17
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Sheels.
00:00:17
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Okay.
00:00:18
Speaker
Tell me a little bit about yourself.
00:00:19
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Where did you grow up?
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I grew up in Windsor.
00:00:22
Speaker
You grew up in Windsor?
00:00:23
Speaker
You were born and raised?
00:00:24
Speaker
I was.
00:00:25
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I didn't know that.
00:00:25
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For some reason, I thought you were not.
00:00:27
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Where did you go to school?
00:00:29
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I went to Assumption High School.
00:00:30
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Assumption, very nice.
00:00:32
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Over there on here on?
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Back when one of the first classes that let girls in, first years that they let go out with girls, used to be all boys.
00:00:39
Speaker
And there was a separate school for girls?
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Speaker
No, there was
CrossFit Journey Begins with Family
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just an all boys school with priests running it and then they let girls in eventually.
00:00:46
Speaker
So you were part of the first integrated class?
00:00:48
Speaker
First few years, yep.
00:00:49
Speaker
Nice.
00:00:50
Speaker
Nice.
00:00:51
Speaker
Okay, and did you play any sports growing up?
00:00:54
Speaker
Yes.
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What did you play?
00:00:57
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I ran track for about 12 years competitively.
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Nice track club in Windsor.
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I started when I was six.
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Ran with the nine-year-olds because I wasn't old enough for three years and then moved up.
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And I ran that all through high school as well, in grade school.
00:01:12
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And played basketball in high school, volleyball in high school.
00:01:15
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Nice.
00:01:16
Speaker
Now in track, what event did you run?
00:01:19
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Hurdles, 200 meters and long jump.
00:01:22
Speaker
Cool, so multi-sport athlete.
00:01:24
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And then I know that you played basketball in university as well.
00:01:27
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Yeah, at Laurentian University.
00:01:28
Speaker
Went to Laurentian University.
00:01:29
Speaker
Sudbury, yep.
00:01:31
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Were you there at the same time as?
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Linda?
00:01:34
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Yeah.
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No, she's younger than I am.
00:01:36
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I was there before her.
Overcoming Back Pain and Core Strengthening Through CrossFit
00:01:37
Speaker
Okay, cool.
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Speaker
I set the way for her.
00:01:39
Speaker
You paved the way for her.
00:01:40
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But also, Millie, did she go?
00:01:45
Speaker
No, we played high school together.
00:01:47
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High school together, cool.
00:01:48
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Went to Massey.
00:01:50
Speaker
Oh, so you played against it?
00:01:51
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Yeah, yeah.
00:01:52
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Ah, nice, very nice.
00:01:53
Speaker
Okay, what do you do for work?
00:01:57
Speaker
I'm a legal assistant for a personal injury lawyer in Windsor.
00:02:01
Speaker
Cool, all right, and how long have you done that for?
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15 years.
00:02:04
Speaker
15 years, cool, all right.
00:02:07
Speaker
How long have you been doing CrossFit?
00:02:10
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It'll be eight years in February.
00:02:11
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Eight years in February.
00:02:13
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All with you.
00:02:14
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I know these times just slide by, and I feel...
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I feel bad when people are like, yeah, eight years.
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And I'm like, really?
00:02:22
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Eight years?
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Doesn't seem like it.
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I still remember.
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I honestly remember this clear as a bell, this first class that Sam and you did in the back room at the old gym.
00:02:32
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I remember because I remember you guys like the look on your face of you guys talking, turning to each other, talking to each other.
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And like, yeah, that I totally remember that clear as a bell, though.
00:02:40
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And I can't believe that's eight years ago.
00:02:41
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Yeah.
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So Sam is your daughter?
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Correct.
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Who started CrossFit with you?
00:02:46
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Yep, Linda gave us a golden ticket.
00:02:48
Speaker
Well, gave her two golden tickets.
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Right.
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She gave her one, and then Sam can, can I have another one for my mom?
00:02:53
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Yeah.
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If she wants to try it too.
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And so Linda found another one and gave us the golden ticket, and we did our foundations together, and yeah.
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That's awesome.
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Been doing it since.
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Yeah, and Sam recently moved to Montreal, fairly recently moved to Montreal.
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A couple years ago, yeah.
00:03:07
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Is it a couple years ago?
00:03:08
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Yeah, already.
00:03:09
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A couple of years ago, moved to Montreal, and she's still doing CrossFit in Montreal.
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Correct.
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Yeah.
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I'm proud to say probably the strongest female athlete I've ever met in person.
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Crazy strong.
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Crazy strong.
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Yeah.
00:03:23
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So you guys kind of started the CrossFit journey together.
00:03:25
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And probably for different reasons, I would say.
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Like, Sam is very competitive.
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Yeah.
00:03:33
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Not that you're not competitive, but I know that when you started, you had some back pain.
00:03:37
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You had some stuff, you know.
00:03:38
Speaker
Yeah.
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I had...
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Real bad back pain, yeah.
00:03:40
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I had pretty much explored everything, MRIs, everything, and stand-up desks, and hanging upside in boots, upside-down boots, and reverse table and everything, and went to all kinds of therapy.
Memorable Moments and Community at CrossFit
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And, yeah, I just started doing this, and I guess I just got my core and all my muscles just such an all-over body workout, you know what I mean?
00:04:01
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It just literally disappeared.
00:04:03
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I haven't had any back pain at all.
00:04:05
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That's always one of the most incredible things I hear is that
00:04:07
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you starting with back pain, doing CrossFit, which people sometimes associate with back pain.
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Right.
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And then it kind of alleviating that pain, which you had for a while.
00:04:16
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Like, I don't want to say debilitating, but it was, you know, pain.
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It was pretty bad.
00:04:19
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Yeah.
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Pain that you lived with and pain that you were like, kind of like, maybe this is just the way it's going to be.
00:04:24
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Right.
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And then, and not even in CrossFit, we don't specifically focus on one thing.
00:04:30
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It wasn't like, Hey, here's our back pain protocol.
00:04:32
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It was like, right.
00:04:34
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Let's do CrossFit.
00:04:35
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Yeah.
00:04:35
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And then it,
00:04:36
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end up strengthening your core, strengthening all those muscles around, maybe taking some pressure off whatever was causing it.
00:04:42
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Yeah, they had told me it was, you know, worn out pads between my discs and arthritis, which I have a lot of in my entire body, but yeah.
00:04:51
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I don't know what happened.
00:04:52
Speaker
I don't know what the magic of CrossFit is, but there's something.
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Sometimes I don't know either, but it just kind of works.
00:04:57
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All right, cool.
00:04:58
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So I guess that's what prompted you to start.
00:05:01
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Do you remember, we already kind of went over it.
00:05:03
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Do you remember your first class outside of foundations?
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Do you remember your first class?
00:05:06
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You know what?
00:05:07
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Sam and I were talking about that when I visited her at Thanksgiving.
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We don't remember.
00:05:11
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We remember being in the back room doing our foundations.
00:05:15
Speaker
But no, no, I don't really remember the exact...
00:05:20
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Yeah.
00:05:20
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But I do remember the old gym.
00:05:22
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Yeah.
00:05:22
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It was fun.
00:05:23
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It was like raw.
00:05:25
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It was pretty raw, yeah.
00:05:26
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Yeah.
00:05:27
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It was very cool.
00:05:28
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I look back on that pretty fondly now.
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There's a picture that came up.
00:05:31
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Actually, my sister shared a video from her phone
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when the kids were tiny.
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Like I think Ella was probably like maybe two and it was in the old gym and it was in the second room.
00:05:43
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That's what I really liked about it.
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That gym had multiple rooms and them running around.
00:05:49
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It was a really, I have very fond memories of it even though it was very raw in terms of like facilities and you
Commitment and Consistency in Fitness
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know.
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I mean it was great.
00:05:58
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I get you have to expand as you go on but it was a pretty good experience.
00:06:01
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Yeah, I liked it a lot too.
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I love this place too.
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The Tuban Motel right next door.
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That's right.
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Always exciting.
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That parking lot, yeah.
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Always exciting.
00:06:10
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Do you have, is there a first workout that you remember?
00:06:13
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Like maybe a benchmark or one that you did and you're just like, you know.
00:06:18
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Well, not, I don't, I'm not really good with that kind of stuff, but I do remember falling on the box the first time.
00:06:23
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Yeah.
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And I think that was very early on.
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I was doing it with Sam.
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She would jump, I would jump, she would jump, I would jump.
00:06:27
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And, you know, we were getting kind of only cocky a little bit.
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Speedy.
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And my ankle just went off the edge.
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I was like bruised all.
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It was an eye-opener.
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It was like a learning lesson.
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Everybody falls on the box.
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Speaker
I feel like that is almost a rite of passage in CrossFit.
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I think so.
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At some point, you're going to fall on the box.
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Now, we're lucky enough that we have a bunch of soft boxes.
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So people fall all the time.
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And it's just like, oh, don't worry, right?
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But back then, you've got these wooden boxes with some pretty sharp corners.
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And you're like, yeah.
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But I mean...
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It's still a good memory, though.
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I think it's a good memory.
00:07:03
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I don't know.
00:07:03
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Same.
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I've tripped a bunch of times going over boxes, and most of the time I'm laughing as I'm falling.
00:07:08
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Right, yeah.
00:07:08
Speaker
Okay.
00:07:10
Speaker
What PR or accomplishment in the gym are you most proud of?
00:07:13
Speaker
I don't think I really – I don't really excel at anything.
00:07:17
Speaker
I think I'm just kind of like okay across.
00:07:20
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So I think just going, keep coming.
00:07:24
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Yeah.
00:07:24
Speaker
The fact that I'm keeping coming, and as I'm getting older, I'm still coming, and
00:07:28
Speaker
With shoulder surgery, I'm still trying to cum and that kind of stuff.
00:07:31
Speaker
So I think that's my biggest thing.
00:07:32
Speaker
Yeah, no, I think consistency.
00:07:34
Speaker
But also, don't sell yourself short.
00:07:36
Speaker
Like, when you do whatever version of the workout you do, like, you go hard and you... Your score is always reflective of the effort you put in, right?
00:07:47
Speaker
Like, it's not one where you're like, oh, Sheila probably didn't give everything today.
00:07:53
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Sheila gave what she had to give today.
00:07:54
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Right, yeah.
00:07:55
Speaker
You know, you always...
00:07:56
Speaker
And I think that some of that maybe links back to sports.
00:08:01
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I always find that people who have a kind of sports background have a sense of urgency or a kind of grit and resilience that I think can be tied back to that.
00:08:12
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Yeah.
00:08:12
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A lot.
00:08:13
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They're willing to kind of push through some stuff when people who haven't, I mean, it's some people do and some people don't, but I find that it's, it's more prevalent in people who play sports.
00:08:21
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They're like, you know, I'm going to do this thing.
00:08:23
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Yeah.
00:08:23
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Yeah.
00:08:23
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And I think like I'm,
00:08:25
Speaker
You know, before I hurt my shoulder, I was getting my pull-ups and getting post-bars.
00:08:30
Speaker
So that was a big deal for me, just because I'm not very gymnastic-y.
00:08:34
Speaker
Right, right.
00:08:35
Speaker
I'm a pretty big girl.
00:08:35
Speaker
You're long.
00:08:36
Speaker
Yeah, you're very long.
00:08:38
Speaker
Yeah, you've got some long levers.
00:08:39
Speaker
It wasn't one of my historical sports that I played.
00:08:42
Speaker
You grew out of gymnastics by the time you were six, right?
00:08:46
Speaker
Okay.
00:08:48
Speaker
If you could give your day one CrossFit self some advice, what would it be?
00:08:53
Speaker
Um...
00:08:55
Speaker
Keep going because eight years from now you'll be pretty happy you did.
00:08:58
Speaker
That's amazing.
00:08:58
Speaker
I like that.
00:08:59
Speaker
Yeah, I think that that's, for a lot of people, taking the first step is the hardest part.
00:09:04
Speaker
Sure.
00:09:04
Speaker
And then even getting through that first month is tough.
00:09:08
Speaker
Because there is a learning curve, right?
00:09:10
Speaker
There's a pretty steep learning curve.
00:09:12
Speaker
I also think that there's like the first year you hit all kinds of like milestones.
00:09:17
Speaker
You're like, oh, I'm so good.
00:09:18
Speaker
I'm doing so great.
00:09:19
Speaker
And then after a year you're like, it just kind of levels off.
00:09:21
Speaker
Or after a certain amount of time it levels off and you're like, well,
00:09:24
Speaker
now what?
00:09:25
Speaker
How do I get better?
00:09:26
Speaker
And then it's just consistency.
00:09:28
Speaker
Yeah.
00:09:29
Speaker
I think you start to value things differently, right?
00:09:32
Speaker
It's not always the PR.
00:09:33
Speaker
It's not always putting up a big number.
00:09:36
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It is like, hey, I've come 16, 17 times this month, or I feel better in
CrossFit's Impact on Daily Life and Recovery
00:09:42
Speaker
the morning.
00:09:42
Speaker
I have more energy, that kind of stuff, which is a little harder to track, I think.
00:09:45
Speaker
And I love your, of them, when you have that...
00:09:49
Speaker
Did you reach your goal?
00:09:50
Speaker
What do you call that?
00:09:51
Speaker
You reached like so many times.
00:09:52
Speaker
Community club.
00:09:53
Speaker
Community club.
00:09:53
Speaker
Yeah.
00:09:53
Speaker
I love that you have that.
00:09:55
Speaker
Because I think that's a good motivator.
00:09:56
Speaker
Like, I really, you know?
00:09:58
Speaker
No, it's the number of people, like it,
00:10:01
Speaker
To be honest, when we first started Committed Club, it didn't seem as powerful as it is now.
00:10:05
Speaker
The number of people who will come in and say, I've got to get my 12th class in, even though I'm going away for two weeks at the end of the month, and they're pushing to get it.
00:10:14
Speaker
Michael, who's been on this podcast, I remember he was going to Nigeria, and he's like, I've got to get my classes in before I leave, because he wants to do it.
00:10:20
Speaker
And it is a great motivator, and I'm really happy that we have it, and happy that people take it seriously and do see the benefits of that.
00:10:29
Speaker
Another member,
00:10:31
Speaker
you know, he showed me a little bit of a progress pick that he had taken.
00:10:34
Speaker
And I look back and he had been in Committed Club every month leading up to that, right?
00:10:39
Speaker
So from when he started to when he showed me that progress pick, he had been in Committed Club 12 classes a month every month leading up to that.
00:10:47
Speaker
And I was like, well, that makes sense.
00:10:48
Speaker
Yeah, for sure.
00:10:49
Speaker
And that's the one thing is you can –
00:10:53
Speaker
you can almost be 100% certain if someone comes that consistently, they're gonna start seeing changes that they wanna see, right?
00:11:01
Speaker
It's just that some people think they're more consistent than they are, and then when you show them the attendance, you're like, well, you know, a little spotty.
00:11:08
Speaker
And I think people think they have to come every day hard, hard, hard.
00:11:11
Speaker
Like, if you're not feeling it, just come and scale back.
00:11:15
Speaker
get a workout in.
00:11:16
Speaker
Yeah.
00:11:16
Speaker
Do a workout.
00:11:17
Speaker
I think that's a big, that would have been a big change for me.
00:11:21
Speaker
Just like a mindset change and an ego change where it's like, you don't have to go hard every day.
00:11:25
Speaker
Some days I'm going to do a really scaled down version of the workout because that's just the way I'm feeling.
00:11:30
Speaker
Right.
00:11:30
Speaker
And, and that's more valuable than not coming at all.
Prioritizing Health Span Over Lifespan
00:11:33
Speaker
A hundred percent.
00:11:33
Speaker
Yeah, I agree.
00:11:34
Speaker
Love it.
00:11:35
Speaker
Okay.
00:11:36
Speaker
Um, how has CrossFit helped you in your daily life?
00:11:40
Speaker
Um, everything.
00:11:43
Speaker
Especially since my shoulder surgery, I really realized how important Turkish get ups are.
00:11:48
Speaker
Yes.
00:11:49
Speaker
You don't have an arm.
00:11:50
Speaker
Yeah.
00:11:50
Speaker
Like I'm a stretcher, so I get on the ground a lot and at home in front of TV, I'm stretching at night, especially before I go to bed.
00:11:58
Speaker
And just since I didn't have an arm to use, just getting up, I was like,
00:12:02
Speaker
He's like, you're getting up like a, you're doing a Turkish getup.
00:12:04
Speaker
I'm like, I really am.
00:12:05
Speaker
Yeah.
00:12:06
Speaker
I think I've shared this with you before that I found that when I, when my kids were babies, sometimes they fall asleep on your chest.
00:12:14
Speaker
Right.
00:12:14
Speaker
And that was how I was kind of getting up with Turkish getup style.
00:12:17
Speaker
Yeah.
00:12:18
Speaker
so that I could, I could kind of wiggle my way up using that.
00:12:20
Speaker
And I thought, this is actually functional.
00:12:22
Speaker
Because it doesn't seem, when you're doing it, like, this is odd, right?
00:12:25
Speaker
But, but I think there is functionality in almost all the stuff we do.
00:12:28
Speaker
So that's cool.
00:12:29
Speaker
Even, like, just when I had the sling on and I couldn't, getting up out of the couch, it's like, well, I can, or I can sit down on the couch.
00:12:35
Speaker
I'm not flopping.
00:12:35
Speaker
It's like, I could, like, squatting, right?
00:12:37
Speaker
Yeah.
00:12:37
Speaker
I could squat down to a sitting position, no problem.
00:12:39
Speaker
Get up out of a sitting position.
00:12:40
Speaker
Yeah, that's.
00:12:41
Speaker
All that kind of stuff.
00:12:41
Speaker
Get out of bed, like,
00:12:43
Speaker
It was hard getting in on a bed.
00:12:44
Speaker
Right.
00:12:44
Speaker
I'm like, oh, I can use my core to get up.
00:12:46
Speaker
That's kind of cool.
00:12:47
Speaker
Yes.
00:12:48
Speaker
That's a really good point, right?
00:12:49
Speaker
Because they talk about, you know, activities of daily living for people and sit to stand and getting up from the floor.
00:12:55
Speaker
100%.
00:12:56
Speaker
Yeah.
00:12:57
Speaker
100%.
00:12:57
Speaker
Especially as you get older because I know people that wouldn't be able to do it.
00:13:01
Speaker
Right.
00:13:01
Speaker
Yeah, and that's scary, right?
00:13:03
Speaker
So that goes to quality of life rather than length of life, health span rather
Sheila's Reflections on Track and Field and Mental Toughness
00:13:09
Speaker
than lifespan, right?
00:13:09
Speaker
Health span is how many good years do you have as opposed to maybe you lived to 95, but the last 15 were not so great, right?
00:13:17
Speaker
You're in assisted living.
00:13:18
Speaker
Okay.
00:13:20
Speaker
Do you have a morning routine?
00:13:23
Speaker
I come to the gym at 6.30.
00:13:24
Speaker
Yeah.
00:13:25
Speaker
Do you do anything before that?
00:13:27
Speaker
No, I have a banana.
00:13:28
Speaker
I grab a banana and go.
00:13:30
Speaker
No coffee?
00:13:31
Speaker
Nope, not before.
00:13:32
Speaker
Ooh, no.
00:13:33
Speaker
Man, you're brave.
00:13:35
Speaker
You're brave as I'm on my third coffee right now.
00:13:36
Speaker
Yeah.
00:13:37
Speaker
Do you have a sleep routine?
00:13:39
Speaker
I do.
00:13:40
Speaker
I'm in bed every night between 9 and 9.30.
00:13:41
Speaker
Okay.
00:13:43
Speaker
Like, even on the weekends.
00:13:44
Speaker
I mean, just usually.
00:13:46
Speaker
I mean, it's just basic.
00:13:47
Speaker
Like I said, I stretch.
00:13:48
Speaker
Definitely before I go to bed, I stretch a lot.
00:13:52
Speaker
And then just maybe go upstairs.
00:13:54
Speaker
You know, I watch, like, five minutes of The Office and
00:13:58
Speaker
go to bed on a high note yeah actually ask Alexa to turn off the TV oh nice I never even thought about that smart I like the stretching thing that's something I've I want to commit to but I haven't committed to fully especially before bed they say it's really good it gets you into a really good I for me it's I'm just a stretching person I'm like I'm always stretching so I just it does relax me yeah I find that relax you think that comes from your track days
00:14:24
Speaker
Yeah, there was a lot of stretching, a lot of warming up, a lot of cooling down.
00:14:28
Speaker
Especially as a hurdler.
00:14:29
Speaker
Yeah.
00:14:30
Speaker
You've got to get that leg up there.
00:14:31
Speaker
Yeah.
00:14:32
Speaker
I just saw a video of a track athlete I follow, and they're trying to learn how to hurdle with their opposite leg.
00:14:38
Speaker
Yeah.
00:14:39
Speaker
And she said that's difficult, right?
00:14:41
Speaker
Well, it also depends, like, I'm not going to get too tentacle, but sometimes people have four steps between.
00:14:47
Speaker
I did 90 meter hurdles.
00:14:49
Speaker
So there's either four or five steps between each hurdle.
00:14:51
Speaker
Right.
00:14:51
Speaker
So.
00:14:52
Speaker
If you take five steps, then you have to use your opposite leg, right?
00:14:54
Speaker
Yeah.
00:14:55
Speaker
Right.
00:14:56
Speaker
So it depends on how ambidexious you are and how long your legs are.
00:15:00
Speaker
Were you a both legger?
00:15:02
Speaker
Yeah.
00:15:02
Speaker
Oh, nice.
00:15:03
Speaker
Yeah.
00:15:03
Speaker
That's great.
00:15:04
Speaker
Yeah.
00:15:05
Speaker
Probably because you, did you take five steps then?
00:15:07
Speaker
I did, yeah.
00:15:07
Speaker
But when I run, I don't take walkie steps.
00:15:11
Speaker
I do now, but in fact, then I didn't.
00:15:13
Speaker
So yeah, I got five steps.
00:15:15
Speaker
Interesting fact as well too, one of our members, Zach Lane.
00:15:19
Speaker
Mm-hmm.
00:15:20
Speaker
His son is now a 400 meter hurdler and is doing track with a border city track club, I believe.
00:15:27
Speaker
Yeah.
00:15:27
Speaker
They were a part, they were a part, like they weren't around when I was younger, but they're similar to what I ran.
00:15:32
Speaker
Yeah.
00:15:32
Speaker
That's like the hardest race.
00:15:34
Speaker
400 meter hurdler, I would, I would contest is probably the hardest race to run in track.
00:15:38
Speaker
Yeah.
00:15:38
Speaker
I mean, I haven't run them all, but it requires a lot.
00:15:42
Speaker
Yeah.
00:15:42
Speaker
Like it's a lot.
00:15:43
Speaker
Yeah.
00:15:44
Speaker
No, I've, it's a lot.
00:15:45
Speaker
I'm a huge track and field fan and I watch a lot of it and,
00:15:51
Speaker
I have nothing but the utmost respect for every athlete because it's just the capability of the human body is unbelievable and they're showing us what they can do.
00:16:01
Speaker
Whether it's sub 10 second 100s or sub 13 minute 5Ks.
00:16:05
Speaker
It's crazy.
00:16:07
Speaker
It's such an individual sport.
00:16:09
Speaker
Individual sport and team sports are so vastly different.
00:16:12
Speaker
They're both great.
00:16:14
Speaker
It's like swimming.
00:16:15
Speaker
It's like diving.
00:16:16
Speaker
You're in your head.
00:16:18
Speaker
You're doing your...
00:16:20
Speaker
a lot yeah i find that i've had this conversation with people lately is because i've my experience has all been from team sports all team sports um but i feel like the mental aspect of an individual sport is more not probably more important than some of the physicality in it because it's just it is just you right in a team sport you can use you can take a playoff you can rely on people to fire you up you can you know
00:16:46
Speaker
do that kind of stuff, but I mean, in an individual sport, there's no... Oh, yeah.
00:16:49
Speaker
Whether you're doing, like you said, 10 seconds, 100 meters, where you're, if you're off slightly, you know, a tenth of a second is... Oh, yeah.
00:16:56
Speaker
Or
Favorite Gym Movements and Lifestyle Choices
00:16:57
Speaker
if you're doing, like, you say, a marathon, like, how do you keep your head in that for that long?
00:17:02
Speaker
Good point.
00:17:02
Speaker
So there's, like, it's all kinds, right?
00:17:05
Speaker
Yeah.
00:17:05
Speaker
No, I love that.
00:17:06
Speaker
That's a really good point.
00:17:08
Speaker
Okay.
00:17:08
Speaker
Rapid fire.
00:17:09
Speaker
What is your favorite movement in the gym?
00:17:11
Speaker
I kind of like GHDs and sit-ups and...
00:17:16
Speaker
Like anything on the box?
00:17:17
Speaker
Box jumps?
00:17:18
Speaker
Yeah.
00:17:19
Speaker
Yeah, yeah.
00:17:19
Speaker
No, no, the core stuff and your basketball jumping.
00:17:23
Speaker
Jumpy.
00:17:24
Speaker
Okay.
00:17:25
Speaker
What's your least favorite?
00:17:26
Speaker
Burpees.
00:17:28
Speaker
Is that everybody's answer?
00:17:30
Speaker
Somewhat, yeah.
00:17:31
Speaker
Yeah.
00:17:32
Speaker
It's one of those, like, it's the, what is it?
00:17:34
Speaker
The...
00:17:36
Speaker
Oh, what's that?
00:17:37
Speaker
Love it or hate it?
00:17:37
Speaker
Yeah.
00:17:38
Speaker
What's that?
00:17:38
Speaker
What's the coriander?
00:17:40
Speaker
No.
00:17:41
Speaker
Oh, yeah.
00:17:41
Speaker
Cilantro.
00:17:42
Speaker
Cilantro.
00:17:42
Speaker
Cilantro.
00:17:43
Speaker
Yeah, exactly.
00:17:43
Speaker
Love it or hate it, right?
00:17:45
Speaker
Okay.
00:17:46
Speaker
Do you like long endurance workouts or short, intense workouts?
00:17:49
Speaker
Long endurance.
00:17:50
Speaker
Long endurance workouts.
00:17:51
Speaker
Yeah.
00:17:51
Speaker
Well, we got a short, intense one today.
00:17:53
Speaker
Okay.
00:17:55
Speaker
Morning, afternoon, or evening workouts?
00:17:57
Speaker
Morning.
00:17:58
Speaker
100%.
00:17:59
Speaker
Yeah.
00:17:59
Speaker
I am in the same boat, too.
00:18:01
Speaker
My motivation really wanes.
00:18:02
Speaker
Oh, 100%.
00:18:03
Speaker
As we get farther away from the morning.
00:18:05
Speaker
It's not going to happen.
00:18:05
Speaker
Don't give me the option.
00:18:06
Speaker
Just, yeah, right here.
00:18:09
Speaker
Okay.
00:18:09
Speaker
Favorite indulgent food?
00:18:11
Speaker
Chips.
00:18:12
Speaker
Chips.
00:18:13
Speaker
Do you have a favorite flavor?
00:18:14
Speaker
All of them.
00:18:15
Speaker
All of them.
00:18:15
Speaker
Doesn't matter.
00:18:16
Speaker
No, I'm not picky.
00:18:17
Speaker
Oh, it's tough walking through the mall, or not the mall, through the grocery store, and they've got all the chips on the end, and you're looking at them, and you're like, oh.
00:18:24
Speaker
Yeah, no, it's bad.
00:18:25
Speaker
It's on sale.
00:18:26
Speaker
No.
00:18:27
Speaker
I don't even care if it's on sale.
00:18:28
Speaker
Doesn't matter.
00:18:29
Speaker
All right.
00:18:30
Speaker
Favorite healthy food?
00:18:31
Speaker
I like eggs.
00:18:33
Speaker
Yeah.
00:18:34
Speaker
Mm-hmm.
00:18:35
Speaker
I made an omelet for dinner the other night.
00:18:37
Speaker
No, I think like versatile.
00:18:39
Speaker
Yeah.
00:18:40
Speaker
You get easy when you don't want to eat.
00:18:42
Speaker
You're just like, yeah, no, I agree.
00:18:45
Speaker
I agree.
00:18:46
Speaker
Okay.
00:18:46
Speaker
Favorite pre or post workout snack.
00:18:49
Speaker
Free or end post or, um, I guess Greek yogurt is a good one.
00:18:55
Speaker
Yeah.
00:18:55
Speaker
I'll usually have that after like when I get to work, I have a bowl of Greek yogurt with some fruit.
00:19:00
Speaker
Perfect.
00:19:00
Speaker
That's one of my favorite snacks.
00:19:01
Speaker
Yeah.
00:19:02
Speaker
After.
00:19:02
Speaker
Yeah.
00:19:04
Speaker
I really do like skier as well too.
00:19:05
Speaker
Me too.
00:19:06
Speaker
Yeah.
00:19:07
Speaker
Okay.
00:19:08
Speaker
Favorite way to relax?
00:19:11
Speaker
Around a pool or at the beach or in the hot.
00:19:13
Speaker
Yeah.
00:19:14
Speaker
Yeah.
00:19:14
Speaker
Yeah.
00:19:15
Speaker
We know when Sheila goes away and comes back and you're extremely dark.
00:19:18
Speaker
Yeah.
00:19:18
Speaker
I'm stopping that.
00:19:19
Speaker
I'm getting
Conclusion and Acknowledgments
00:19:20
Speaker
away from that.
00:19:20
Speaker
All right.
00:19:21
Speaker
Vitamin, vitamin D, right?
00:19:23
Speaker
No.
00:19:23
Speaker
Yeah.
00:19:23
Speaker
Just a little less.
00:19:24
Speaker
Yeah.
00:19:25
Speaker
It's okay.
00:19:26
Speaker
It's okay.
00:19:27
Speaker
Okay, I think that's all I've got.
00:19:29
Speaker
Thank you very much for being here and sharing your story.
00:19:32
Speaker
We appreciate it, and we appreciate you as a member of All Level for eight years and also being on the Christmas committee.
00:19:40
Speaker
So far, so good.
00:19:41
Speaker
So far, so good.
00:19:42
Speaker
Can't wait for the Christmas party, December 12th.
00:19:44
Speaker
Yeah, that's right.
00:19:45
Speaker
Okay, thank you, Sheila.
00:19:46
Speaker
Thanks, John.
00:19:47
Speaker
Okay, have a good one, and I'll see you in the 9.30 class.
00:19:50
Speaker
Okay.
00:19:52
Speaker
Okay.