Rachel Freiman: Episode 566

Transcript

[0:00:19] DA: At this point, you’re tired of new health and fitness goals because years of new diets and routines have gotten you nowhere. The diets and routines you relied on have gotten you nowhere. The diets and routines you relied on in the past never do the trick because you don't need a trick to get healthy, you simply need to learn how to get healthy. In her new book, Becoming MindStrong. Rachel Freiman shows you how to create lifelong habits by training your mind, along with your body. She teaches you nutritional concepts that are impossible to forget — without the shakes wraps or magic pills. Instead, you’ll learn how to rewire your brain to abandon self-critique, to become your own best coach and to choose behaviors that support your goals. No matter how many times you’ve stopped and restarted a plan to get healthy, this is your chance to start fresh, learn the truth and never look back. Hey listeners, my name is Drew Applebaum and I’m excited to be here today with Rachel Freiman, author of Becoming MindStrong: The Truth About Health, Fitness, and the Bullshit That’s Holding You Back. Rachel, thank you for joining us, welcome to the Author Hour podcast.

[0:01:21] Rachel Freiman: Thank you so much for having me, I’m pumped about this.

[0:01:25] DA: Let’s kick this off, can you give us a rundown of your professional background?

[0:01:29] Rachel Freiman: Yes, my background is an odd one. In my book, we joke that it’s almost like someone dropped the resume of three different people and then smooshed them together. So I actually started out as a musician. I was a band nerd for my entire life growing up and ran the gamut on that. I was a freelance jazz musician in New York City for many years, I taught middle school band for over 15 years, and I just kind of got into health and fitness on a whim. I taught middle schoolers so lifting heavy shit at the end of the day just became a way to let off steam. It was one of those organic processes where the more I did it, the better I felt. And the better I looked. And then that started conversations with coworkers and themes just started to come out. I just heard all these givers, these women who put their health absolutely last at the expense of their students and their kids and their families. They would always say things to me like, “I would love to get in shape, I just don’t know what to do. I’m intimidated, I’m so confused by the industry.” At that time, MindStrong Fitness wasn’t even a twinkle in my eye — so it just became a friendly coworker thing of, “Hey, why don’t you come to the gym with me after work and I’ll show you some stuff.” The feedback that I heard from these women was just absolutely life altering. Like, “I feel like a better spouse, I feel like a better partner, I feel like a better teacher” — just because of how they were showing up. And for me, that became a turning point in my life, it was suddenly, I love music, I love teaching, I love working with kids but the thing I love most is teaching people to just unleash that best version of them that gets covered up as we get deeper and deeper into adulthood. I learned that one of the most powerful ways I can do that is by teaching people how to gain control of their health, not according to bullshit fad diets and shake systems and all the stuff that doesn’t last. But to truly take control of it and it just became this organic process where from there, I started my company, MindStrong Fitness. I started teaching truth in a confusing industry and led to this book Becoming MindStrong.

[0:03:35] DA: Now, was there something that inspired you or did you have an aha moment to write the book? Why was now the time to write it?

[0:03:43] Rachel Freiman: That’s an interesting question actually, why now. I think the reason is, the health and fitness industry is filled with so much bullshit — and I say that as someone who knowingly is involved in that industry. But I don’t see myself as a personal trainer, I don't see myself as this coach who is there to spit in people’s faces and make them do burpees till they die. At my core, I’ll always be a teacher. It doesn’t matter if I’m in a classroom or not, that is who I am, that is what lights me up. The more I did with MindStrong, the more clients that I helped, the more Facebook lives I did, the more engaged I was on Instagram — this is stuff that people have not only struggled with their entire lives and are confused about for their entire lives. But it’s stuff that we take so personally when it doesn’t last. Right? Most women who are in their 30s, 40s, 50s, 60s, they’ve spent decades going from diet to diet and nothing sticks and when it doesn’t stick, what do they do? They beat themselves up, right? “I lack will power, I’m destined to be overweight, my whole family’s overweight, who am I kidding, thinking I’ll be any different.” We take these thoughts to become truth, we believe them to be truth about us, about what we’re destined to be or not be. As I started to do more and more work on social media and with my clients. These themes just kept presenting themselves and there were two main themes to them. The first was that there’s a key component of mindset that’s missing in the health and fitness industry. I relate this in the book back to lottery winners, right? We’ve all heard the cliché of 80% of lottery winners blow their earnings within the first two years. There’s a very real reason why that happens. Because if you believe money’s the root of all evil, or that having money makes you greedy, consciously or not, you’re going to self-sabotage right back to homeostasis. You’re going to get right back to your comfort zone whether you’re’ intentionally doing it or not. It’s the same with health and fitness. If we’re not addressing those limiting beliefs, those stories that we’ve built over the years, we’re going to self-sabotage until we’re back in our comfort zone. The other element and this is a huge one is that with those limiting beliefs, there needs to be an understanding that while I’m a huge believer in personal ownership, it’s not our fault that it never stuck. If your diet plan for these 30 years has been eat this, don’t eat this or just blindly follow the shape system with no understanding of why it works. We need to take a step back and recognize that these things were not designed to work, they were not designed to be sustainable, they were designed to keep you coming back to them, to hand you a fish, so to speak. Because if you don’t know why it works, well, of course it’s not going to stick when you’re done with it. Or when you don't want to keep spending that money, because you have no idea why the hell it worked in the first place. But instead of recognizing that, right? We go back to those limiting beliefs and we beat ourselves up about it. After doing this work and just seeing these themes come up again and again and seeing so many women just taking this as a reflection on who they are. And what they are or are not capable of, it just hit a point where I was like, the teacher in me needs to just freaking shout this from the rooftops, I need you to understand that it’s not you, it’s the method you’ve been using. Part of that is learning that nutrition and fitness are skills. We can learn to sew, we can learn to ride a bike, we can learn the skill of nutrition and the other part of it is that we have to start identifying the mindset piece to this if we want to build habits that last. It just became one of those things where when you’re saying the message over and over again and you’re watching the light bulb go off, for every person that you have the opportunity to talk to one on one. The logical next choice is well how can I reach even more people with this method. And that’s where the book came to be.

[0:07:27] DA: Has writing the book changed your way of thinking at all and have you learned any lessons during the writing process?

[0:07:35] Rachel Freiman: One, I learned that it will be a long time before I write a book again. The day I started with my book coach. Her first words to me were, “You're about to find out why everyone says they want to write a book and very few people do.” And I was like, “What does that mean?” A year and a half later, I know what that means. We relate it back to pregnancy. If women remembered how painful pregnancy was, they’d probably never do it again but that’s 90% a joke. Actually, I absolutely love the book writing process, I had no idea exactly how much work it would be but I loved it. But I think the biggest lesson was, you know, there’s that old saying, “If you want to see if you truly understand something, you teach it,” right? It’s one thing to have a conversation about nutrition but can you sit there and teach it to a class, can you teach it on Facebook live in a way that’s so succinct that it’s clear enough for someone to learn in that moment. And I think writing a book is just that same process, up a level because you're taking a concept that you have talked about thousands upon thousands of times but when you put it on page and you’re thinking about word count and you’re thinking about clarity and you're thinking about flow. The level of clarity that you need is just next level. I really think that — what writing the book did was it helped me take these messages that I repeat day in, day out for a year at a time and just strip away anything that could even potentially be confusing. And just get to the root of what I mean when I say nutrition and fitness are skills.

[0:09:06] DA: Yeah, going into that, what can readers expect from this book?

[0:09:11] Rachel Freiman: This book is about 70% mindset and 30% nutrition. A huge component of the book is just tapping into those limiting beliefs that a lot of us hold about health and fitness. Which, when I say that out loud, I always like to preface that because that sounds very rainbows and unicorns and glitter. And let’s stand in front of a mirror and say beautiful mantras to ourselves. It’s so much more than that, this is about neuroscience. And this is something I talk a lot about in the book is — the ‘us’ that exists today, the ‘me’ that exists today, the ‘you’ that exist today, we are as a result of literal wirings in our brain. We have a thought, a neural connection is made, the more we think that thought or repeat that action or whatever the thing is, l we do it again and again and our brain produces something called myelin that coats that neural connection until it becomes easier and easier and it becomes a habit. Whether we’re talking about health and fitness or nutrition or mindset or how we view ourselves. Everything that we are in this moment in relationships, in health and fitness, in business, it all comes down to neuroscience, it comes down to the thoughts we’re thinking on repeat every day consciously or not. The book is very much focused around where a lot of these limiting beliefs come from, when it comes to health and fitness. Showing you that, again, being a huge fan of personal ownership, this is one area where it is not your fault — where it is an industry that was designed to keep you reliant on them instead of getting educated and giving you actionable tools. Each chapter ends with a section called ‘Putting in the Work,’ where there’s actionable tools for you to start doing this mindset work to literally rewire your brain for new empowered habits. And then the second half of the book gets into a little more of the nitty-gritty of nutrition. When I talk about nutrition being a skill. Now, all that mindset work you just did, we got you to a place where you believe you can do this, you see why it wasn’t your fault, you see why all 250 diets you’ve tried in the past have literally been the same diet. Now that we have that foundation, then we get into a little more logistics of what I mean when I say nutrition is a skill that you can literally learn once and have for the rest of your life. And we get into how we set our nutrition plan and how we make this a totally sustainable lifestyle. And, of course, I was a middle school teacher for 15 years, I am kind of like a 13-year old boy in a 38 year old woman’s body so it is chock full of puns and superhero references and everything else that kind of make up who I am.

[0:11:46] DA: I want to go back to something you said about our brains. You talk about in the book, how our brains are wired to fight restriction and that’s why a lot of diets and plans with restrictions don’t work. How does someone make changes stick and just not add to another failed life transformation plan?

[0:12:04] Rachel Freiman: Totally. This is that 30% in the book, we get into the actual steps you can take to figure out your personal nutrition plan. The idea is this; most of us will say, you know, “I’m just destined to be overweight, over the course of three decades, I’ve tried 250 diets,” right? One of the exercises we actually do in the book is we make a list of every single diet you’ve ever tried, how it worked. Most of us don’t know how it worked but logistically, what were the rules, right? Drink this shake for breakfast and lunch, eat this number of points each day, how it worked and now knowing what we know about mindset, why it was destined not to work. The takeaway, what you’ll understand when you get to that point, is that even if you did do a hundred, 150, 250 diets. At their root, any diet out there literally, every single diet out there is the exact same diet. They’re based off telling you what you can and cannot eat. One of the biggest takeaways, if there’s one thing that you take away from the book. I hope that it’s going to be this idea that trying to live in a state of restriction goes against human nature. Our brains — and I reference in there, Freud has the pleasure principle, right? We’re designed to avoid pain and seek pleasure but first and foremost, we’re designed to avoid pain so if you're living a life with horse blinders on, saying, “I can’t eat carbs. This food is on my approved list, this food is on my non approved list, I can’t, I can’t, I can’t.” — Well, we all know how that story ends, right? You're really good for maybe three weeks, maybe three months, it depends on your level of will power. But will power is an exhaustible resource and at some point, not only do we cave, but when we cave, we hardcore binge. And then down that rabbit hold of limiting beliefs we go. The key to doing this is that we need a new method. By a new method, I do not mean a new diet because diets are never going to be sustainable. We need to learn to learn to approach nutrition as a skill and that’s what I teach in the book is what is what does that mean, what does the skill of nutrition, how can I literally — in the book you will hear me reference Krispy Kreme donuts at least 57 times because I’m obsessed. Part of this, it is exactly that. I always joke, it’s not a joke though, I always joke that, “If my life choices came down to either work in the health and fitness industry or give up Krispy Kreme donuts, I’d be out.”100% Krispy Kreme win every day because I refuse to live a life that does not involve Krispy Kreme donuts, now and then. And the way that we make this last once and for all is what I call ‘Flipping the Formula.’ Most of us say, “Once I hit my goal weight, then I’ll start eating the foods I love again.” The answer to that is, you’re never going to hit your goal weight, I love you, I don’t care who you are, I don’t care if you have the willpower of a navy seal. If that’s your plan, you’re never going to hit your goal weight. The way that we do this once and for all, the way that we heal our relationship with food is by flipping in the formula — “How do I eat the foods I love to hit my goal weight.” That’s when we get into the nutrition part of the book, that’s what we’re talking about — is, how do I get my nutrition plan in a way where a slice of pizza is no longer a cheat meal. It’s not, “Well, I broke my diet and had a slice of pizza so I may as well house the whole pie.” — “It’s cool, I had a slice of pizza and I fit it into my plan and I’m still losing weight and pizza is no longer a bad food.” What that does is it not only makes it sustainable, which is massive. But it completely heals our relationship with food because there is no more viewing this as ‘good foods or bad foods.’ We make healthier choices the majority of the time. We understand we are fueling our body but when we don’t live off restriction, that’s how we make it a totally sustainable lifestyle.

[0:15:50] DA: Now going to the nutrition portion of the book, I think when people hear macros they get scared, they think it is a lot of science or they think it is for serious bodybuilders. Can you talk a little bit more about nutrition in macros and why we should fear getting to know them and how we could make them not feel like work?

[0:16:07] Rachel Freiman: Yes, I am laughing here when you say that because this is a conversation I’ve had with so many people in my Facebook group where they start out as, “Macro sound really scary. That sounds like a ton of work,” right? That’s the total meathead bodybuilder thing and the reality is there is a learning curve to it. When you learn nutrition as a skill, it is going to take a few weeks to lock in that skill. But, to me, and to 99.8% of people that I’ve taught macros to over the years. Which is a lot, the feedback is always 1000% worth it no doubt. Because the control you take over a topic that you’ve often felt so out of control most of your life, it’s unparalleled to be able to take control and no longer guess and no longer stress and no longer wake up every morning and be like, “Oh these pants feel tight again, I don’t even know what to do.” That level of control, to me, can’t be beat. Is it worth putting in a couple of weeks of work to get to a learning curve? I think so and most people that I work with think so. The basic idea is this — and this is the Holy Grail right? This is the thing that the health and fitness industry doesn’t want you to know because they want this to be super confusing so that you are relying on them. But the reality is that the concept of weight loss is simple. It doesn’t mean that it’s easy, there’s a difference between simple and easy but it is very simple. If you eat less calories a day than you burn, you lose weight. That’s it, that’s the magic pill. That’s the Holy Grail we have been looking for. Is if you’re getting what is called a caloric deficit, eating less calories a day than you burn, you will lose weight. So what we’re doing with macros, when we talk about macro tracking is, we’re first and foremost making sure you’re in a caloric deficit. We are getting your numbers, your personal numbers to a place where we’re making sure that you are eating less calories a day than you burn. Then we are simply dividing that number up. We are making sure that we are fueling your body with the right amount of carbs, fat, and protein. What happens by doing that, first of all, you are going to lose weight. Ad that is not Rachel’s magical laws of health and fitness. This is how the human body is designed. The beautiful thing about macros is there’s no guesswork. When you do it correctly, barring some kind of major medical issue, it works for everyone. It is math and science and how the human body is designed. I am just teaching you how to do that and the second thing you are going to notice is your energy is going to go through the freaking roof. Because, for most of our lives, we’re the Ferrari but we’ve been putting low-grade gas in it. And the second you fuel it the way it was meant to, your energy is going to skyrocket. The concept of macro tracking is — I always like to relate it back to a financial budget, right? And the example that I give in the book is one of my favorites. If I handed you a $100 bill and I said, “Here you go, this is your $100 bill. The only rules are you have to spend it all today. It doesn’t roll over, you can’t save it. You have to spend it today.” What you spend it on, how many purchases you make, what time of day you spend that is up to you. So you could spread it evenly throughout the day, you could make a big purchase in the morning. You’d be stingy the rest of the day, you could horde your money all day and go on a shopping spree at night, it doesn’t matter. Just spend your $100 and you’re golden. And that’s what happens with macros is if you have 150 grams of carbs to spend and 50 grams of fat and a 100 grams of protein, you can eat whatever the hell you want each day as long as you stay within your “budget.” So to go back to my Krispy Kremes, if I decide, “Man I am just craving a Krispy Kreme donut today.” Cool, I can spend some of my fat and carb macros on that donut. Now, it’s a choice. I know it is going to take up quite a few of my carb macros. It is going to take up quite a few of my fat macros. It is not really that nutritious so it is not going to keep me full for that long but I can choose to spend that money, spend those macros on that donut and as long as I hit my numbers that day, I will continue to lose weight. And as we talked about before, the two beautiful things of thinking of it this way as a budget is that there’s no restriction. There is no food that I am “not allowed to eat” because as long as it fits my budget, I’m golden and the second thing like we talked about before is that without even conscious thought like this isn’t some rainbows and glitter thing without even conscious thought we start to heal that relationship with food because it is no more of like, “Oh I can’t have cake. I can’t have pasta” like pasta gets such a bad rep but instead it’s like, “Oh well, I am going to go for a walk this afternoon.” — “I need some fuel. I am going to spend some of my carb macros on pasta.” And suddenly, pasta is not this evil cheat food. It is something we are eating to fuel our body to hit our goals. And when you put in the time to learn the skill on macro tracking, you look back in six months and you’re like, “Oh my gosh, I didn’t even notice how differently my view of food is, how healed my relationship is, and how I’ve gotten out of this mindset of good and bad of all in all out, which is a huge one.” I am either on my diet 100% — or I’ve eaten a piece of pizza so screw it, like I will start again next month. We heal that relationship with food because we are doing it in a way where we know our budget, we know our plan. It is set to our personal goals and best of all, we know it works because it is math and science.

[0:21:19] DA: Now you ask readers to take action and actually do work in the book and some of it is like writing down some of their past failed diets and such. Can you talk about what work readers will be doing while reading the book and sometimes actually in the book itself?

[0:21:34] Rachel Freiman: Yes, exactly. So at the end of each chapter, there is a section called ‘Put in the Work’ and just like the book itself, it progresses as it goes on. So because the beginning of the book is based around digging up these limiting beliefs, identifying how yeah, you may have tried 150 diets. But they really were the same diet. We are really digging in and doing mindset work. But again when I say mindset work, I just feel like it’s so easy to write it off as, like, feel-good fluff. But what we’re doing in here is we’re really digging into what is your story. What is the story that’s replaying in the back of your head that you are not even conscious of because that is the thing that’s been self-sabotaging. That’s the thing that’s been pushing you back to that comfort zone each time. So, the beginning of the book, we are doing exercises to really uncover what’s going on beneath the surface. As the book progresses, your put in the work sections get a lot more technical. So by the end when we are talking about nutrition, you are actually going to put in the work to figure out your personal nutrition plan. So by the end of the book, you’ll walk away knowing your personal macro plan and how to take the steps to hit it. And in the book, we also refer back, there’s — my website has all of these additional resources for you. There is a calculator on there, there’s carb sources, protein sources, fat sources, all kinds of resources for you to refer back to. So by the time you are done, you will have completely understood the root of what’s held you back in the past. And most importantly have an action plan for how to put these new ideas to use going forward.

[0:23:09] DA: Now a lot of people will agree with the lessons here and in the book. But a smaller amount of folks will actually go forward and start making these changes. Why is this? And do you have any suggestions to kick start these changes and if you could, what would you say to someone to really kick their ass and get them off the couch?

[0:23:29] Rachel Freiman: So actually, my answer to that might be very surprising, especially as a coach. I am never ever, ever a fan of a major life overhaul, ever. So a lot — and this is confusing for a lot of people because they’ll come to me and they’ll be like, “I am currently not exercising at all. I am on a see-food diet. I see food, I eat it. Like, there’s no plan going on right now. Should I join” — and I do an online 12 week program called Ignite — “Should I join Ignite?” And a lot of time my answer is, “You’re welcome to but I don’t really suggest it at this point.” Because when we try to go from zero to 100, when we try to go from not working out at all to working out four, five days a week — or from not paying attention to what we eat to being in our exact personal macro plan, sometimes it can feel overwhelming. And it can feel like too much and the biggest thing that we need to understand is that it is not necessary. Because again, our bodies are pleasure seeking creatures. They want to feel good. So all we need to do is take that first baby step. So maybe your first baby step, and this is something we talk about in the book, is just tracking your food. You download a free app, I like the free app MyFitnessPal. It’s free, you download it, and for one week, you just eat as you normally eat and you track your food. That is an awesome baby step. If you are not working out at all, maybe you start going for a 20 minute walk every day. You don’t get in the gym five, six days a week and start killing yourself. You go for a little walk. Maybe instead of eating fast food five days a week, you switch out two days a week with a healthier lunch. We are not giving up fast food for good. We are making little swaps because what’s going to happen is that momentum is going to become your best friend. It is going to snowball and when you switch out that fast food for lunch for grilled chicken and a salad one day a week, your body is going to go, “Huh? That felt really good. What else can I do?” And the next thing you know, you’re taking the next step and you are taking the next step and then a few months down the line, then you are coming back and be like, “You know what Rachel? Now I’m ready. Now I am ready to rock Ignite and it doesn’t feel so overwhelming.” But when we try to do this major life overhaul we — what I call, shooting all over ourselves. We keep telling ourselves, “I should do this. I should do this. I should do this,” and it’s too much and it’s not sustainable. So my best advice for someone who is not ready to just jump all in is good. I don’t suggest you jump all in. What I suggest you do is pick one thing from the book. Whether it is a mindset exercise, whether it is tracking your food. I am a huge fan of tracking your food as step one. And just start there and when you do it, you throw yourself a freaking party. There’s no should-ing, there is no, “Well, I track my food for a week but I should really also…” No, there is none of that. I track my food for a week, I am a badass. I am so proud of myself, we celebrate it. We go onto the next thing but the best thing we can do for ourselves is get out of the should-ing, get out of this ‘all out’ mindset and just start taking baby steps.

[0:26:22] DA: I love that answer and I know we only touched on the surface of the book here, and this might be a little bit of a sidebar, but I think it is going to be very relatable for a lot of people. Rachel, tell us your feeling on cardio.

[0:26:35] Rachel Freiman: There is a line in my book. I am pretty sure I made my — we went back and forth of this one was staying in but it says, “Run this shit like cardio? No, I run this shit like someone who would do ever in her power to avoid it.” And this is not — I am not saying that you should never do cardio. I personally hate cardio. The way that I love Krispy Kremes, the polar opposite of that is my feelings for cardio. And it’s ironic because I used to be a runner before I got into weight training. I used to be a runner and I just woke up one day and I was like, “Oh my gosh, why was I ever doing this?” And the thing with cardio is this: It is great for your heart. It has a lot of health benefits but it’s not necessary. And the reason that I harp on it a little bit is because when I go into a gym, 99% of the time, I see women just — and I am generalizing here but it is generalization because it is what I see the most. Is women sitting on treadmills for an hour and a half. And if you love it, awesome but most of them don’t and they’re doing it because they think cardio is a necessary evil. They get in this mindset of, “Well, I had pizza for lunch, so now I need to go do an hour and a half on the treadmill.” And there is a few things we need to understand. First and foremost, as we said before, weight loss comes down to calories in and calories out, period. So when people say to me, “Where do I start, nutrition or workouts?” It’s not even a question. A thousand percent of the time the answer is nutrition. First of all, you are going to eat every day anyway. You are not necessarily going to work out every day but you are going to eat every day. And more importantly, nutrition is 90% of this game. You can lose weight without ever doing a workout. You can lose weight just by getting your nutrition in check. So for me, I would much rather just my nutrition when I want to lose a few pounds than ever step foot on a treadmill. And the other part of this is — the example that I always like to use is the difference between a checking account, and we’ll pretend that high interest savings account still exist. And cardio is like that checking account. Weight training is like a high interest savings account. And here’s what I mean by that. The way that our bodies are designed is that the more lean muscle mass we have, the faster our metabolism runs. So if you are on a treadmill you are doing cardio. That is like money in your checking account. It’s great, it is still money. It’s there but you are only earning that money when you are actively doing the work. Money in a high-interest saving account is working for you all the time. So you are laying in the pool drinking a cocktail and your money is earning money. That is the nature of those high interest savings accounts. And it is the same with weight training. As we build more lean muscle mass, our metabolism is running all the time. So we can be sitting by that pool drinking a pina colada and our metabolism is running faster. Our body is burning calories faster, even though we are not actively in the gym. So first and foremost, if you love cardio, do it. But it is not necessary. You can do it with nutrition alone and secondly, when it comes to the gym and this is such a foreign concept for a lot of women, and there is a level of discomfort that comes with this, but if you are going to do 45 minutes in the gym, I am a fan of 30 minutes weight training, 15 minutes cardio. Because you are going to get the most bang for your buck out of that time spent weight training.

[0:29:52] DA: Who’s going to turn down passive calorie burns and pina coladas? We’re all in.

[0:29:57] Rachel Freiman: Right? It’s a win-win all around.

[0:30:00] DA: Rachel, writing a book especially one like this one, which is going to help empower so many people is no small feat. So congratulations.

[0:30:06] Rachel Freiman: Thank you.

[0:30:07] DA: And it’s been a pleasure and I am really excited for people to check out the book. Everyone, the book is called, Becoming MindStrong, and you could find it on Amazon. Rachel besides checking out the book, where can people find you?

[0:30:17] Rachel Freiman: You can check out my website, www.MindStrongfitness.com. I am also very active on Facebook, you search MindStrong Fitness and Instagram is @getMindStrong. If you are a woman, my private Facebook group for women only on Facebook is, I am in there every week. We’re doing live coaching, it is a super supportive community of women and it is a really great first step to start.

[0:30:41] DA: Awesome Rachel. Thank you so much for coming on the show today.

[0:30:43] Rachel Freiman: Thank you so much for having me, this was a blast.

[0:30:46] DA: Thanks for joining us for this episode of Author Hour. You can get Rachel Freiman’s new book, Becoming MindStrong, on Amazon. Also, you can also find a transcript of this episode and all of our other episodes on our website at authorhour.co. For more Author Hour, subscribe to this podcast on your favorite subscription service. Thank you for joining us, we’ll see you next time. Same place, different author.