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Content Source: Is Breakfast really the Most Important Meal of the Day?

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Kyle Case: Hello, and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my copilot, Jeff Harding. Jeff, how are you doing today?

Jeff Harding: Bueno.

Kyle Case: Bueno.

Jeff Harding: Bueno.

Kyle Case: I love this international aspect that you bring to the World Senior Games.

Kyle Case: But we are at the World Senior Games. So that was Spanish I think.

Jeff Harding: Yes, it was supposed to be.

Kyle Case: According to Google Translate, it was Spanish, right?

Jeff Harding: Muy bueno, how's that?

Kyle Case: Muy bueno. I think that's good.

Jeff Harding: Very good.

Kyle Case: I think that's good, yeah. Well, I'm glad that you're doing good.

Jeff Harding: And how are you, Kyle?

Kyle Case: I'm good. Thank you. Thanks for asking. I wanna talk today about conventional wisdom, Jeff.

Jeff Harding: Oh, that's a hard thing to find.

Kyle Case: It really is right? But we all love those little sayings, those little nuggets of truth that our mom shared with us when we were kids. Conventional wisdom right?

Jeff Harding: They're now just called memes on the internet, but-

Kyle Case: Yeah, that's right. That's right. We do call them memes on the internet now.

Kyle Case: When it comes to breakfast, have you ever heard any conventional wisdom?

Jeff Harding: That you have to eat a big one because it's the first meal of the day and to get your brain and your metabolism started.

Kyle Case: Yeah, the most important meal of the day, right?

Jeff Harding: That's what they say.

Kyle Case: We hear that all the time. We've heard that our whole lives, right?

Jeff Harding: I find them all important.

Kyle Case: Every meal is important, right? They're all equally important. Right?

Jeff Harding: None of them should be missed. Right.

Kyle Case: Well, there is definitely a school of thought that says breakfast is the most important meal of the day. According to an article that was written by Jerry Genesis from Medical Daily, he says that may not necessarily be the case.

Jeff Harding: What?

Kyle Case: I know, I know. It's crazy. It's-

Jeff Harding: But conventional wisdom says otherwise.

Kyle Case: That is true. That's what we're just talking about right? He says it depends on what your goals are. So if you're trying to lose weight ... And let's be honest, many of us are trying to lose weight, right?

Jeff Harding: Oh, yeah.

Kyle Case: Then breakfast might not be the most important meal of the day.

Jeff Harding: Really?

Kyle Case: So here's the thing.

Jeff Harding: Okay.

Kyle Case: We're learning so much more about how our bodies actually work rather than just the way that we thought that they worked.

Jeff Harding: Yes, for a couple million years, it's about time we figured it out.

Kyle Case: It's time that we figure it out, right? So calories in, calories burned. That seems like a good, solid conventional wisdom saying, right?

Jeff Harding: Well, yeah. Yeah.

Kyle Case: Well calories are important. It's how we get our energy. But it turns out that weight loss and especially fat burning has a lot to do with hormones as well.

Jeff Harding: So it's not my fault?

Kyle Case: Well, I'm not gonna say that because it still comes down to some choices that we make. But it has a lot to do with hormones. Fat loss ... I'm sorry, go ahead.

Jeff Harding: I said I do believe that I've heard that and I've seen evidence of that [crosstalk 00:02:48]

Kyle Case: Yeah, yeah, so fat loss and weight gain is a hormonally [inaudible 00:02:51]. It's about the right hormones telling the body to release the stored energy and the fat cells to burn off or to store energy for later. The hormones do that. The two important hormones that come into play are insulin and glucagon. One of insulin's main roles is to help to regulate your blood sugar. Insulin sends signals to muscle, fat, and liver cells in the body to absorb glucose sugar from the blood stream to be used for energy. That's what insulin does. Glucagon also plays a role in allowing the body to regulate the utilization of fats and glucose. So those two hormones are really important when it comes to burning fat and weight loss. And also weight gain, I guess, when it comes down to it.

Kyle Case: So when it comes to breakfast, when you wake up in the morning, your body is already in a fasted state or detox phase. Over night, your body clears itself of endotoxins and digestive waste from the past evening meal. At this time your body's insulin levels are pretty minimal. And this is actually a great time for you to start burning fat.

Jeff Harding: Okay.

Kyle Case: So think of it like this. Your goal is to get your body to use its stored energy. And that energy is stored as fat in our bodies so-

Jeff Harding: I have about a two year supply of stored energy but that's [crosstalk 00:04:07]

Kyle Case: So if you wake up in the morning and you have the typical breakfast such as bagels, cereal, orange juice, yogurt, granola ...

Jeff Harding: High carbs and ...

Kyle Case: Or my favorite, waffles.

Jeff Harding: Very good.

Kyle Case: With a lot of syrup, right?

Jeff Harding: That's perfect. Amen.

Kyle Case: When you do that, it spikes your insulin and it completely stops the fat burning process. So instead of your body starting and stay using stored energy, it uses the energy source of carbohydrates and sugars that you just ate. Does that make sense?

Jeff Harding: It does.

Kyle Case: There's some logic to that, right?

Jeff Harding: Yeah.

Kyle Case: So if you have a typical desk job, a nine to five job where you sit behind your desk all day, which many of us do, and you don't utilize the carbs and sugars that you just ate in your morning breakfast, for example, with exercise, your body will be gearing towards storing that energy for later and that results in gaining body fat. In addition, high carb morning meals can lead to energy crashes during the working hours, which often leads to chronic cravings, and then we get into our snack foods, and our sweets, and it's just this cycle that kind of goes around and around.

Jeff Harding: Vicious, vicious, vicious cycle.

Kyle Case: We've all seen it right? So does that mean we should skip breakfast all together?

Jeff Harding: Heavens no.

Kyle Case: Well, again, Jeff, it depends on what your goals are.

Jeff Harding: Well, no. Conventional wisdom says we shouldn't!

Kyle Case: So listen, if you're a competitive athlete such as a swimmer or a runner and you're planning on a tough training session in the morning, then having a breakfast that includes real food with protein, and organic greens, and fruit is ideal. That's a good thing to do. But if your goal is weight loss, staying lean and keeping a low body fat percentage on a consistent basis, you should start your day with water, coffee, or tea with no sugar to avoid that insulin spike that ultimately leads to fat storage.

Kyle Case: But what if you're hungry, right?

Jeff Harding: Well, I'm not gonna answer that question because you'll tell me I'm wrong again.

Kyle Case: You know I'm just gonna shut you down, right?

Jeff Harding: Yes, I do.

Kyle Case: Listen, if you just can't skip breakfast, it's best to fuel up in the morning with protein based food. Something like eggs, for example. And a low glycemic fruit such as an apple, a pear, or a plum. Protein slows the digestive ... Excuse me, the digestion of sugars, so it will aid in keeping your insulin levels stable. So you can eat breakfast, but you just need to be careful. If you really want to get into those fat stores though and burn that fat, they're recommending ... Or at least in this article, they recommend that maybe skipping breakfast is the way to go.

Jeff Harding: So I do skip breakfast because I go right to lunch. I bring my lunch to work and start eating it as soon as I get there.

Kyle Case: But then you have second lunch.

Jeff Harding: No, lunch just goes from eight o'clock in the morning until I stop eating.

Kyle Case: Until dinner time. Or supper. Whichever phrase you use.

Jeff Harding: Yeah. Whichever comes first.

Kyle Case: Listen, there's so much out there. I just feel like take what works for you and go with it. But that's something to think about. It makes a lot of sense that your body could burn stores if you're not replacing that energy with carbohydrates or something.

Jeff Harding: It does. It does. You know, we have an expert here in the studio who might have an opinion on that.

Kyle Case: Well, let's introduce our guest. Today's guest is Chanda Vaniman. Did I say that right, Chanda?

Chanda Vaniman: You got it.

Kyle Case: Chanda Vaniman. Excellent. Chanda is a certified hatha yoga trainer. She currently works as a yoga trainer at the Intermountain Live Well Center here in St. George and is co-owner of her own business, Sun Rock Yoga. So you're very into the health and wellness industry. And obviously that's a focus on what you do at the Live Well Center as well as in this lifestyle of yoga. Tell me, what do you think about breakfast. Skipping breakfast, a good idea or bad idea?

Chanda Vaniman: Well, I think it's interesting actually all the things you talked about with hormones particularly. Yoga's actually known to help to stabilize hormones and I think we're hearing more and more about hormones and this whole thing about intermittent fasting and skipping breakfast. So I'm with you on it. Depends on what your overall goals are and what you're shooting for in life to make sure that you're getting what you need by all means.

Kyle Case: And I think that's really ... That's the best conventional wisdom is to take a common sense approach. If you're engaged in something that is just a radical overhaul, it's gonna be tough to stick to that. But to each his own, I guess. If it's working for you, then that's the way to go.

Kyle Case: So I want to jump into yoga. And I need to-

Jeff Harding: Are you sure you want to really jump into it or you just want the topic of yoga?

Kyle Case: I've gotta preface this. I'm just gonna take it for us here, Jeff. I'm just-

Jeff Harding: Well, just whatever he says, it probably goes double for me. So go ahead, Kyle.

Kyle Case: If you've ever listened to the show, you know that Jeff and I really struggle with flexibility. And with stretching. That is a common occurrence, a common theme that comes up regularly on the show.

Jeff Harding: It's a fact of life.

Kyle Case: It's a fact. It's a fact of life for the two of us. I will also say this. My family does a family reunion every year like many families do and my brother is very in to health and wellness. And he looks great and he takes care of himself. And so he tries to do a morning workout with all of us in the morning. And I try to participate because I also want to try to take care of myself. Usually it's resistance training or cardio. But one day he did yoga. And I gotta say, that was the hardest one that we ever did. For me. For me, it was just really tough. So stretching is hard. I'm not very flexible. Convince me that yoga is the right thing to do.

Chanda Vaniman: Well, definitely just come to a class and then I can convince you for sure. Or we could just stop and do it now if you want to.

Jeff Harding: We don't want to embarrass [inaudible 00:09:40] in the studio anyway.

Chanda Vaniman: I come from a fitness background. So I ran and lifted weights and all sorts of things. And it wasn't until 2009 that I discovered yoga. Actually I tried a class first and it didn't go very well to be honest with you. And several years before. But I had a hip issue going on and a gal moved into town and started teaching yoga. And so I started taking the class and totally fell in love with it because I've been trying everything to get this hip to feel better and just couldn't get it to feel better. But everybody says, "Oh, I can't go to yoga. I'm not flexible." Well, that's the reason why we all go. To become more flexible. You're there to gain flexibility.

Kyle Case: Oh! You just opened up my mind to this concept now.

Jeff Harding: That's a unique perspective isn't there, Kyle?

Chanda Vaniman: And I will say too that yoga's not ... I mean, yoga is such a broad term. It depends on what kind of ... What you're looking for. Flexibility is what everybody thinks but you also think you've gotta be able to wrap your leg around your head to be able to do yoga. But at the basis of it, it's breathing. The importance of just breathing. Working into the body. Being able to just help calm the mind. So much about stress reduction. But you can get in there. You can get a workout with it. I'm not sure if that's the one that your brother did was more of a workout type or if it was just stretching.

Kyle Case: It was mostly stretching. That was what was hard for me about it.

Chanda Vaniman: And that can be really hard. The being still can be really hard to just hold. But there is yoga that you move quite a bit and it keeps your mind entertained. And so you can keep going. But then there's the yoga with the long holds where you're just kind of hanging out. So I'd say keep trying. Even though that wasn't the greatest experience, you gotta go and try. Try a different teacher, try a different style.

Kyle Case: I'm down with that. I feel like there is so much good that can come from being flexible, and being balanced, and being strong. I know that yoga ... That's why we do it. I get it. I just need to break down and like you said, take a class or just kind of figure it out because I do believe ... I really do believe that there are some great health benefits from it. I just have struggled myself to find my own groove.

Jeff Harding: Well, there's another advantage and that's that you'll actually be able to pick up those coins you dropped instead of just leaving it there for somebody else to find.

Kyle Case: There's an advantage right there for sure.

Chanda Vaniman: That's true too. And I was gonna say, with athletes, so often we're told as we age, "Oh, you've got [inaudible 00:11:57] shoes because you run." Or whatever. All the high impact. But truthfully our bodies will regenerate. They'll recover. They want to heal constantly. So if we give them the tools to do so then they can heal. And stretching's such a huge part of that. The nice thing about a yoga class is that you're gonna ... If you go into a good one you're gonna get an overall body stretch. You're gonna get everything opened back up so it can all heal. All the tissues can heal again. So for athletes, they can get back to it. Or for just us who are living, we can keep the spine healthy and keep us healthy to keep us living longer and being independent. Doing the things that we want to be doing.

Kyle Case: Awesome. So, Chanda, you kind of alluded to this already, but I want you to expand. Who is yoga for? Who should be interested or engaged in yoga?

Chanda Vaniman: Yoga's for everyone. I have little ... I teach kid's yoga as well and I love the little kids in there. It's more of a play form because they will. They'll just do whatever. And so you have a great time just playing and moving. But if you haven't started yoga, it's not too late. There's a great 100 year old woman that still teaches yoga and says she still has lots of teaching to do in this world because it's just about keeping you healthy. So regardless of where you are, you can start. And of course, stretching, and being healthy, and open, and letting the body heal is for everyone.

Kyle Case: Absolutely. So it's not just athletes, it's not just non-athletes. There's really benefits for all of us.

Chanda Vaniman: Absolutely. And for people who don't ... Some people just don't enjoy exercising right?

Kyle Case: Right.

Chanda Vaniman: Sometimes yoga is the exercise for people as well. For those who are ... Really need to actually slow down a little bit because they constantly pound and work really hard at getting stronger, or faster, or whatever, then the yoga can help to bring that calmness, the stretching, the open, the ... Because we need both, right?

Kyle Case: Yeah.

Chanda Vaniman: We need to challenge ourselves, but we need to relax as well.

Kyle Case: Awesome. You're listening to the Huntsman World Senior Games Active Life and we're visiting with yoga instructor Chanda Vaniman. And we're talking about the benefits of yoga and how it really can benefit anyone and everyone. And ought to be considered in an overall health and wellness plan.

Kyle Case: You mentioned earlier that there are a variety of different styles of yoga. Talk a little bit about the different styles and what might be good for different lifestyles or different goals.

Chanda Vaniman: So you mentioned in the very beginning that I'm hatha certified. So that in itself is a style of yoga. And in general, in the United States, that's what you're gonna find is hatha yoga. And for most of us, the work is in the asanas or the postures. It's the physical moving and doing. There's breathing, there's pranayama, and breath work is super important as well. But then there's chanting. You've probably heard ... You omed ... Actually, we had somebody else oming earlier when they knew I was here. There's the chanting side of things as well. But in general it's the physical practice that we're doing. So within that, then there's a whole variety of things. You have restorative yoga which is lots of props and things to help your body be supported, relaxed, and opened up. And then you have more gentle where you're kind of just moving from posture to posture. And then you have a vinyasa flow. And that's kind of what I mentioned earlier. If you have a hard time slowing the mind down, it's great to get into something like that where you're moving and you're not having to just sit there saying, "How long are we still gonna be here?" You're just a movement constantly.

Kyle Case: So a wide variety.

Jeff Harding: Now, you mentioned something about ... You mentioned a couple times your body opening up. What do you mean by your body opening up?

Chanda Vaniman: Well, especially as we age, we start to get the hump. We start to round down and things just don't open. Somebody stretches you one way and you say, "Oh, that hurts," kind of a thing. So I mean particularly the spine. Being able to move the spine in every direction. It can continue to move. The reason it doesn't is because we don't move it and it starts to just ... We start to hunch over. That's the pretty general thing that happens.

Jeff Harding: Yeah, we do. Okay.

Kyle Case: So you talked about these different styles of yoga. I wanna just touch on maybe one of them a little bit more. Restorative yoga. Go a little bit deeper into that. That sounds like something I might need or be interested in. So explore that a little bit more.

Chanda Vaniman: It's one of my favorite, actually. So you need a lot of props for it. So you'd need to go to a place. Over at the Live Well Center we have lots of props. So there's blankets, there's bolsters, there's straps. And the idea of it is that you can get into a position but where your body can let go because even laying on the floor sometimes is hard. Things just don't feel right. But we can get you adjusted so that you can actually relax. And in that relax supported state, then the body opens up going back to that, Jeff. Then you can actually just open. The body will relax, release the muscles, and that's what we want. We want the tension to melt away. We want to let it go.

Kyle Case: So because of the props, it might be something that you'd be best served going to a place. And there are yoga places all around the country, all around the world. Can you buy these props and is it something that you can do at home or do you really need to go to a location in order to practice?

Chanda Vaniman: No, you absolutely can buy it. And you do it at home. The nice thing about the internet, you can search anything and pull up some sort of class. The benefit of going in and having a teacher who's certified with lots of hours ... I have a 500 hour certification. I've been teaching for thousands of hours. You have somebody's eyes on you. So what feels normal isn't necessarily straight. The body adapts constantly. So to have somebody's eyes on you to be able to help you adjust can be super helpful. It can ... It's embarrassing sometimes for people to go for the first time. You think, "Oh, I'm not open. I can't do this, what's it gonna be like?" But it really is the best. If you can get ... If you're comfortable with the teacher and you can go in and let them set you up and help you work through things, it's the best way to go.

Kyle Case: So how do you choose a course? Is it based on where you're hurting or just overall goals? How do you find the course that's best for you?

Chanda Vaniman: You just gotta go try a few different ones. If you resonate with somebody, somebody invites you, go try it out. If you don't like it, then it's time to try something different. And so I ... A lot of the studios will have different types of classes that you can also try and kind of figure out. That's the way it is with Sun Rock. We've got the restorative. So for somebody who already works hard and is already doing lots of hard workouts, I would invite them to come to restorative class. For somebody who still works hard but doesn't want to slow down that much and wants to keep working hard, still actually invite them to come to one of the power classes where you're moving, you're sweaty. You're creating a sweat because you're working so much. But your body is still being able to open up and because of that warmth, your muscles are able to open up.

Chanda Vaniman: So it's hard to say. Again, I would connect with someone personally. Connect with the teacher, tell them what you're interested in and then they can help guide you through that. So I'm happy to help you out today. You joined the right class.

Kyle Case: Awesome. Awesome. So you talked about sweating. Is that hot yoga or is that something different? I see that advertised, but I don't really know what that is.

Chanda Vaniman: I didn't mention that actually. So I come from Nashville. I moved out here from Nashville. And the hot yoga that we know there is Bikram's hot yoga or they'll call it the hot 26. It's 105 degrees with 50 to 60% humidity.

Jeff Harding: Whoa. That's like being in a sauna.

Chanda Vaniman: Worse. It's like you've left a swimming pool when you leave that class and it's amazing. So here in St. George, our hot yogas here ... They're less because most of the ... In general, most of them are doing a vinyasa and so you're creating your own heat like I kind of mentioned. And so the outside heat helps you to create more heat. But some of the classes, it's just a normal temperature room. But because you're moving so much, you create the sweat.

Jeff Harding: Or you just go outside any summer day and do hot yoga.

Chanda Vaniman: It's true.

Kyle Case: In certain parts of the United States and certainly our part here in St. George, Utah, it definitely drives a sweat.

Chanda Vaniman: Absolutely.

Kyle Case: For sure. So here's the thing. I appreciate all that we've talked about. You're starting to convince me a little bit. I do think that there's value in it. But here's my problem. And I know you said that you don't have to be flexible. But I'm just ... I'm really not flexible. And not only am I not flexible, but the kind of pain that I feel when I stretch is very demotivating. If I'm pushing myself and I'm running hard, or if I'm lifting weights, there's pain involved in that, but I'm okay with that pain. I help coach a wrestling team here in town and wrestling is hard and it can be painful. I'm okay with that pain. But the pain that I feel when I stretch-

Jeff Harding: Tell it to us, brother. Preach it.

Kyle Case: I don't like that pain. I don't like it. So how do I get past that?

Chanda Vaniman: Well, that's a good ... So-

Kyle Case: Am I stretching too hard? Do I need to ease into it? I just ... You know what I'm talking about. Like a lot of people stretch and they're like, "Oh, that feels so good. I love that." I do not. That is the kind of pain I do not like. Especially on my legs, my hamstrings. I just ... I don't like that feeling. I just ... It just is like fingers on a chalkboard. So how do I get past it?

Jeff Harding: Tell us how you really feel, Kyle.

Kyle Case: Yeah, how do I really feel about it?

Chanda Vaniman: With high fives in here. That's the way it goes, right? We ... You know what? And I actually have been there too where it's like, "When am I gonna get out of this?" And somebody else is like, "Please just keep me here the rest of the day. They just seem so comfortable and you're not. What's the difference? Actually in training I thought, "Their bodies must be messed up." I'm like, "Mine will never bend that way." There's just no way. It's not gonna happen.

Kyle Case: There's something wrong with that person, right?

Chanda Vaniman: Yeah. But over time, it does open. But the important thing is to get in it right. So two things. One, we talked about the restorative yoga. That's a great place to be where you can get in, you can be comfortable. But it actually ... I think you'd really enjoy the power yoga. The power flow. Because you're moving and so you're stretching ... The muscles are warm, but you're not just sitting there holding and the hamstrings feel like they're gonna rip in half kind of a thing. But you're actually moving and you're being able to get that range of motion little by little. And so that's actually what I would end up recommending. Knowing a little bit more from you with that. And I think it's important for people to know that. That it's not all the same. When you go to a class, you shouldn't be in pain. Yoga should not create pain.

Kyle Case: Okay, so that's good to know.

Jeff Harding: It's shifting paradigm for me.

Kyle Case: Yeah, absolutely. Because I just thought you went [crosstalk 00:21:53],

Jeff Harding: Same thing. You look it up in the dictionary. Pain, it says, stretch.

Kyle Case: So we've only got about a minute and a half, Chanda. But you talked a little bit about the breathing elements. And we focused really on the stretching part. But in a minute and a half, talk about the importance of the breathing aspect of yoga.

Chanda Vaniman: It's a huge part of it and it's my favorite part. When I finally learned to breathe and move, my whole practice changed. And when you go to yoga, we call it a practice because it is. It's constantly just ... You're just practicing. But some of the fun things for me, actually, I had several iron men and women actually that would come to class and they talked about learning the breathing techniques and how then they were able to take it out on the bike and be able to continue to help them improve. So you increase your lung capacity with it. Which is huge.

Kyle Case: So it's more ... I guess, you go through breathing exercises. And like you said, you learn how to open up. And you can actually increase lung capacity.

Chanda Vaniman: Absolutely.

Kyle Case: Just through the practice of breathing. I like that idea. That makes a lot of sense.

Chanda Vaniman: And just your ... It's a muscle. All the ... To let the lungs expand and contract their muscles that you've gotta strengthen and open just like the rest of the body.

Kyle Case: Awesome. Awesome. So any last advice that you might share with somebody about yoga?

Chanda Vaniman: I would say just go try it. And again, they're not all the same. All the teachers are different. But go try. Just go try a class. Again, there's the Live Well Center. We have several studios in town. The Sun Rock Yoga one that I just opened up as well. So just go. Find a class. Community centers, lot's of places have classes.

Jeff Harding: She sounds like us with the games. Just do it.

Kyle Case: Just do it. Just do it. For sure. Well Chanda, thank you so much for joining us. I've honestly learned a lot about yoga. And I'm tempted to give it a try.

Chanda Vaniman: I love it. Thank you for having me.

Kyle Case: So thank you very much. Jeff, registration for the Huntsman World Senior Games is actually beginning its wind up.

Jeff Harding: It's a little bit more expensive today than it was yesterday.

Kyle Case: Yeah, yeah. The last day to register is September first. We've passed the early bird registration but there's still time to get in and it's just 20 dollars more. So still very accessible and very affordable. Don't miss out on what is sure to be a historic event this year. I think we're gonna break a record. It's gonna be a great year.

Jeff Harding: I think you're right.

Kyle Case: Visit to register today. The 2018 dates on the Huntsman World Senior Games are October 8th through the 20th. So you still got some time to get limbered up. To get stretched out.

Jeff Harding: Do some yoga.

Kyle Case: Do some yoga and get in shape. I want to do a quick plug for our opening ceremonies as well. I know we're a little ways out.

Jeff Harding: Well do it.

Kyle Case: But plan on attending on Tuesday, October 9th at seven PM at Dixie State University's Trail Blazer Stadium. We're gonna have singing, dancing, the parade of athletes is very inspiring. It's an amazing night, it's a tremendous show, and best of all, it's free. So bring your family, don't miss it.

Kyle Case: Once again, Tuesday, October 9th at seven PM at Dixie State University's Trail Blazer Stadium. Put that on your calendar right now so you don't miss it.

Jeff Harding: Do it.

Kyle Case: Remember to tune in live next and every Thursday at 5:30 PM mountain time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. You can also subscribe to our podcast, pretty much anywhere podcasts are found. Including iTunes, Google Play, and Stitcher, as well as Tune In and Spotify. Once you subscribe, you give us a rating, and write a quick review, it really helps us spread the word. You can also find this and previous shows right on our website. Again,

Kyle Case: And Jeff, our inspirational thought for the day. Don't limit your challenges, challenge your limits.

Jeff Harding: There you go.

Kyle Case: Until next Thursday, stay active.

Jeff Harding: Bye everyone.