Life & Limb - A monthly podcast about Living Well with Limb Loss

[00:00:02] Jeff Tiessen: Welcome to Life and Limb, a podcast from Thrive magazine all about living well with limb loss and limb difference. I'm Jeff Tiessen, publisher of Thrive magazine and your podcast host. My guest this episode is exercise and fitness expert Megan Williamson. Megan is the head fitness coach at Ocean Rehab and Fitness in Vancouver. She's also the head instructor for the North American Council of Inclusive Fitness and co author of a resource called Breaking Barriers, which teaches the fundamentals of training clients with physical disabilities. She's all about bridging the gap between rehab and fitness, making exercise inclusive for everyone, no matter what. And she's a good friend of Thrive magazine, too. She's the regular contributor to our health and wellness department. So, Megan, welcome. Thanks for joining me. How are you?

[00:00:55] Megan Williamson: Awesome, thank you. I'm so excited to be here. I know we talked about this a while back and yeah, I'm really looking forward to being here and chatting about all of the things that we both love to talk about.

[00:01:06] Jeff Tiessen: Yeah, it's important stuff for sure. And, you know, there are lots of obstacles and reservations and excuses for us where fitness and our health is concerned. But, let's start with, you know, a day in the life of Megan Williamson at work, of course. What does that look like for a health and fitness certified fitness instructor?

[00:01:31] Megan Williamson: Yeah. Awesome. So, my days are pretty all over the place, I will say. Since the COVID era, I have expanded my business. So, there's a team of us. I spend my time either at the Rick Hansen Foundation, where I do some contract work there or I'm at home, which is where the COVID era comes in. I had a lot of transitioning into clients online, which is amazing because I get to see clients from New York and India and all sorts of places. So that added a little bit more accessibility there. And then I also split my time a couple days a week at the spinal cord center, which is here in Vancouver. It's part of VCH, our Vancouver Coastal Health, and it's actually called the physical Activity Research center. And it's actually quite an amazing place. It's a fully adapted facility that is essentially a gym. And I get to see clients there and use that space about two days a week. And so I am either found there or I'm at home or I'm in Richmond. At the Foundation, I am an early riser, so I do my own workouts in the early morning. That's usually how I start my day. And then I see clients throughout the day. And then do you know some admin work here and there?

And I usually work Monday through Thursday. And then the odd time, as Jeff knows, sometimes I do a little bit of traveling and I will do some seminars or speaking events. And then when I'm really busy or feeling like I want to load my schedule up, I will go and teach some of our Breaking Barriers courses, which tend to lately have been like Ontario and Alberta. And I'm hoping to start getting more teachings here in Vancouver. So, yeah.

[00:03:25] Jeff Tiessen: So how many hours are in your day?

[00:03:29] Megan Williamson: I actually got away from counting that, but I try and end my days around one. Some days are pushed to about 330. In terms of like, working with clients, when you run your own business, there's always some stuff you have to do after that.

But I do have a three-day weekend, so I pushed to get that. I've had that for almost two years now. And that was a really big, big thing because for me, I've had to work really hard to find balance because I do love what I do and it's really easy to do all of it. And so I've strived really hard to find that balance so that I can be fresh for everybody that I spend time with in my work day.

[00:04:12] Jeff Tiessen: Yeah, I'm sure you teach, in a good way, balance to your clients. And that's what I wanted to talk to you about next. Your clients. Is that exclusively people with disabilities, mostly with people with disabilities, where's that balance?

[00:04:29] Megan Williamson: Yeah, that's a good question. So the company Ocean Rehab and Fitness is primarily people with disabilities, and that can be invisible disabilities as well. It's mostly just because we are such a niche and that's the experience that our team brings. So if we do have somebody that reaches out to us and say they aren't working with a disability, but maybe they're an older, aging adult and they're dealing with osteoporosis or maybe arthritis or any of those things, obviously we will take them on. But given the nature of our business and how our website is, is showing and how we advertise, we typically don't attract more able-bodied individuals that are looking for plain strength training. But having said that, before I was fully 100% in my business, I did a lot of subcontracting for other trainers. Clients that have stayed with me from those years. And so, I do have spaces where I do. I hold those spaces for those individuals because they're clients, friends. They've been with me for eight plus years.

But as they age, even they are finding and expressing that they're very happy that they have somebody like me with the knowledge, because as they age, they're starting to notice certain things that might become barriers for them and we work through those. So that's the simple question. So if we get anybody who is, say, a young athlete and maybe is just aspiring to join the rugby team or something like that, I would typically hand that client off to one of my colleagues who does more basic strength training, able-bodied clients, just because my passion is more people with disabilities and I can help with them with that.

[00:06:25] Jeff Tiessen: And I was going to ask, and I'll qualify it as well, to my knowledge, you do not have a physical disability, right?

[00:06:36] Megan Williamson: I do not. No, I do not.

[00:06:38] Jeff Tiessen: So then that kind of leads, or begs the question, why this focus on the adaptive fitness on the disability community?

[00:06:46] Megan Williamson: Yeah, that's a great question. So, I didn't plan it, that's for sure.

I was living in LA, in the beach cities, and I was working at Equinox, which is a very high-end fitness club. We actually have one here in Vancouver. I think there's a few in Toronto, actually.

And I was kind of tapped out. I was one of the top trainers there. I was working hours that were crazy and I didn't really have anywhere to grow in the company except management, and that wasn't really my jam. I love the one-on-one work. I love being with individuals on the floor. And I had a couple clients there who had disabilities, lots of post-surgery disabilities that were more acute. I had one client with cerebral palsy, so I had a little bit of knowledge there, but I didn't really know that it was going to be a huge part of my future until I moved to Vancouver to go back to school for physiotherapy. And part of applying to physiotherapy is getting a lot of volunteer hours. And so I started volunteering at the facility where I now work at the spinal cord center. And I just realized how much of a gap there was with those individuals because a lot of them had maybe been injured from a spinal cord injury or they were diagnosed with MS or they had a congenital disability and they were moving into that lifestyle of working out, using a facility in a gym. But they weren't ever given any direction on how to adapt equipment properly or how to work out at home if they can't get to a facility, because not everybody has a state-of-the-art adapted facility. That's just the reality of it. And I started seeing this huge gap in that it was either people who were going through acute rehab and learning how to dress themselves, use the bathroom, you know, become independent and leave and then go live on their own, but they weren't really given any skills on anything past that in terms of fitness or adaptation, sport even. So, I kind of changed gears and I started just working there and charging clients, and my schedule filled up really fast because there really wasn't any. No one knew of any other resources of anyone who was willing to take the time and had some expertise in that area.

And then fast forward. Now there's usually three or four of us working on my team, and, yeah, there's still gaps out there, especially here in Vancouver, where we do need other people, fitness professionals, to be educated on working with clients with disabilities. And that was the goal with the course… to try and spread that awareness and knowledge and just give other fitness professionals that basic awareness so that they can take on clients with disabilities and break down those barriers in their communities.

It really wasn't planned. I just saw a need and I'm good at it. So, I grew up a dance teacher, and so being a teacher and a movement teacher has been my life. And so being creative and being able to adapt things, it just really lights me up, and I love it. Yeah. So, it's just a lot of fun.

[00:10:13] Jeff Tiessen: Yeah. Knowing you, I know how much you love it. You said something really poignant, and that's, after an injury, be it an amputation, a spinal cord injury, whatever it may be, someone you know has a stroke, there are other things that seem to be more important than going to a gym now. You know that our physical health is so important to our rehabilitation sometimes, but it's those activities of daily living. It's driving again, being a parent again. Maybe it's going back to school. Fitness, exercise, recreation, sport, they're often kind of a lower rung on the ladder. So, you're dealing with a big gap when you talk about bridging that gap. So how do you bridge that gap? How do you span that gap for people to see the importance of what you do, really, for all these other things that I just talked about too?

[00:11:13] Megan Williamson: It is tough, but I think part of where I work at the spinal cord center, plays a big role because when a lot of individuals, our big public acute rehab here is called GF strong in BC, and so when a lot of people leave there, I know that they're given some resources and packages to look over for later. But it's so overwhelming for individuals, like you just said, their fitness is not something they're thinking about because they just need to know how to fully make their house accessible or how are they going to be a dad again and so forth.

So I'm already in that environment of people that are very aware because they've already taken that first step of seeking out exercise. And I think that's usually from word of mouth through their physio, or maybe they work with a kinesiologist or rehab assistant at some of the neuro-specific physio offices. So, I think a lot of people that I see that come through that door, they're already knowing that that's something they need to take on. But a lot of them don't know where to start but they understand the benefit.

Maybe it's because they're seeing themselves progress. So maybe it's somebody who has an amputation and they're aging, and it's not necessarily the amputation that's causing changes, but it's just the natural aging, and they haven't really been doing anything to help that. So that kind of uncomfortableness or whatever it is, it could show up as pain or maybe not feeling good in their body or whatever that is, but that's enough to get them to make that change. And then they still don't really know what to do after that. They still need that guidance. So I think what really helps is having that space of people already kind of showing up and knowing, like, I know that this is something I need to do, but I don't really know what to do first.

And then I also think social media is a really big part of it, spreading awareness through social media. I know there are tons of athletes and people with disabilities out there advertising their home workouts and all sorts of stuff that we wouldn't have seen or heard about 20 years ago. And I think that can have a really big impact on individuals, too, because I know that we get a lot of people reaching out because they see people doing certain things in workouts or, “oh, that person has the same spinal injury as me and he's doing that. That means I can do that, too. Where could I get that piece of equipment to do at home?” Right, where we wouldn't have seen those opportunities before?

So I do think that technology and social media plays a big role as well.

[00:14:27] Jeff Tiessen: Yeah, I can see that. I love riding my bike. I love swimming at the Y pool. To start the day, I could be the poster guy for Gold's Gym. I am just so motivated and ready to go. But as the day rolls on with other life priorities, the excuse list can build quite quickly for me. And come the end of the day, I can generally find a reason why I'd rather be doing something else than working out. But for folks that are just getting started, what are those big objections or excuses? And I don't necessarily mean “excuse” in a really bad way, but how do you finish the sentence? Or what do you hear the sentence finished as? I can't do that because…? What are those objections?

[00:15:19] Megan Williamson: Yeah, you know, I would say these days, “it's a lot of time” is what I hear. Time tends to be one. I think confidence is another. I'm talking to individuals that are usually making that next step to coaching. So they're either not doing anything and they already feel like they see the benefit of having a coach with them. So they know, like, okay, you know, you have the appointment, you're committed, right? You have someone showing you it feels safe. But I've even had some individuals reach out and they know all that. But it’s just getting them started. There are still those excuses, as you would say. Right. Or just barriers for them. Right.

So time is definitely one that I hear that's common for those people that might reach out, but then they end up stalling a little bit. Sometimes you hear cost. Cost can be one.

Especially because I feel like some individuals think that they need all this fancy equipment, which is super not the case. We actually, I think you might have had it in the thrive magazine, have an adaptive home toolkit for, like, under $100. And so you can make working out accessible in terms of cost, but I think people just assume that that's what they need, because where we work out, for example, at the physical activity research center, it's all, like, adaptive equipment. Like, it's all made for people to wheel up in a wheelchair or use a chair in front of it. But the reality is you could adapt stuff at home and you could adapt stuff in a community center that doesn't have fancy equipment if you have a bit of knowledge and a little bit of creativity. Right? So, I think hearing that that cost of seeking it out on their own is another. And then I also think that, and this is interesting, and I'll speak to this, I hear that people aren't motivated.

They say, “okay, I know, I know. Like, logically, I know that exercise is good. I know that eating is good for me, eating the right foods to support my body and my goals,” but they're not motivated. And I think this is one of the chats I have with quite a few clients of mine that come in with that kind of thinking that motivation is not something we can ever really change. It's not. It's not an external thing that someone can come to me and say, “make me motivated.” I can't do that. So, I find that once we accept that and we realize, you know, there may be a day where we're never motivated. The point is, how do we set up systems so that we do it right? It's not about becoming motivated, because we just may never be motivated. But if the systems are set up in your life so that you just do it, then that becomes a habit. And that habit is what builds those changes over time. So, an example is, and this is just a really simple example, but let's say going to the gym for someone is the challenge, and they're not motivated. And it's in the morning, like you said. I agree, Jeff. If I don't get my workout done in the morning, then it is not happening. I am not motivated at night. It is in the morning. And that's fine. There's no shame around that. But I know that. So, I'm going to set up my life to work with that. So, I will put my alarm on my Google Nest instead of next to my bed. So, when I hear that alarm, I have to get out of bed because it won't hear me go, “hey, Google turn off the alarm.” So now I'm up, my gym clothes are laid out, they're ready to go, and I have no excuse, and I'm up. Right? So, I could roll over, hit the button and go back to sleep. But instead that works for me. So that's just one example. Someone else's is maybe if their husband does the cooking and the grocery shopping, they only bring what's on the list. So, if something isn't in the house, say it's cookies or ice cream or whatever isn't aligning with their goals, if it's not in the house, they're not going to be able to have it and they're not going to go and get it. And that works for them. Right? So, it's setting up those foolproof systems so that we are succeeding. And it kind of just builds that reinforcement over time. We don't have to like it, we don't have to be motivated, but it works. And that's where we need to get that mental switch. And that is what creates success. If we wait for motivation, it may never happen.

[00:20:11] Jeff Tiessen: I've never heard that one before. Yeah, because I was going to ask you what keeps you motivated? And you just answered that question.

[00:20:17] Megan Williamson: Yeah.

[00:20:18] Jeff Tiessen: Don't leave the alarm clock or the phone next to the bed. Okay.

[00:20:23] Megan Williamson: I also don't allow myself coffee until I'm done my workout, and I will do a lot of things for coffee. So those days when I'm really tired and the alarm goes off, I'm like, just do it. And then you get to go have a coffee and I'm there.

[00:20:39] Jeff Tiessen: The reward?

[00:20:40] Megan Williamson: Yeah. Yeah.

[00:20:42] Jeff Tiessen: Going back to unpack and talk about what you just talked about. I do remember the home-based toolkit and I was just really impressed by that, that you shared with us how simple and inexpensive it really is. So, for those who really don't want to go to the gym for, you know, self image reasons, not confident, like you said, using that excuse word again, that doesn't have to be one. You can do that at home. And you do that so well with your blogs and just simplifying. And the article that you just contributed, about defying aging, I thought, is this possible? But the way you broke it down in the five aspects of that and how to regain, maintain, or gain mobility and strength and balance, that's all important stuff to amputees, especially lower limb amps. So, there's that kind of reward or reinforcement. So, let's talk about that defying age blog, because first, when I looked at it, resistance training. Oh, that sounds like a young person's thing. That's not the way you present it. Or the cardiovascular training. So, yeah, just talk about that simplification of some of these big fitness concepts that we don't need to get hung up on.

[00:22:03] Megan Williamson: Yeah, absolutely. I agree. Because I think the word resistance training and because of how I talk, because of where I work, a lot of people assume you have to be in a gym, but that just simply isn't true. And I think the example I use in the blog is that swimming counts as a resistance training. The water is resistance. And the great thing about that is it's creating resistance with every movement. So, it's not just like picking up a weight, doing an overhead press where you're working your shoulders. This is every movement you do. And that's also why if you look at competitive swimmers, they burn so many calories in their training. If you look at Michael Phelps, how much food he had to eat to maintain, right? They're constantly under that resistance.

And in terms of walking, it doesn't even need to be swimming laps. It's actually shown that if you do upright work in the pool, typically you want to have it about neck height. So, you're below shoulders, below the water. That translates a lot better to gait than it does doing, say, a front crawl or a breaststroke or something like that. So even people maybe at home that have a pool or they have access to one, or maybe it's a community center and it's more of a kid-based pool, but not a lap pool.

Even just getting in the water and coming up to about neck height with that water and doing some movement, simple walking. If you're new or you're a beginner, just walk, right? Walk. Use your arms like you were walking. Things like that can really help. It's also really good for the joints because it's so easy on your joints because you're essentially a lot lighter in the water. So, anybody that might be dealing with some joint pain or osteoarthritis or just overuse injuries or anything like that, the pool is a really, really great way to get that work in.

You can also do resistance training at home without weights. Therabands are another way that are very accessible. I probably don't get applauded for saying this, but I tell all my clients this. If you have a physiotherapist or you go to a physio office, they have roles of those physio bands. They'll just cut you one at one of your appointments, and give it to you. You'll have to buy them online in big roles, and they're not expensive, but if you just need one theraband, you can just get one that way. There are also ones with handles that you can use. So, if anybody needs, like, something to grip a little bit better, you can get the bands with handles. And those you can wrap around on door handles. You can put them on banisters.

Sometimes I wrap them around my feet for certain things. Clients can put them on their chairs. There are all sorts of ways you can do that, and you can do that from the comfort of your home. I've even had some clients show up that didn't have any thing like that to our sessions. And they use some tights, like women's tights, just for resistance. You don't need crazy equipment or big gyms. Especially if you're just getting started. I know for some people it is more motivating to go to a location, and I totally understand that. But there are tons of free classes online now that are adaptive. I teach one on Thursdays at 12:00 p.m. Pacific Time. Totally free, totally adapted. There are lots of resources, too, that if you are new and you don't want to make that step to go out, you can make that work at home really easy. It's just getting a little creative and just kind of learning what the options are.

[00:26:03] Jeff Tiessen: A couple more things I want to talk about with that article, that blog you talked about. You know, the misconception is that we can't gain muscle mass in our senior years, but we can. Right? And particularly those who are leaning toward osteoporosis or, you know, other conditions like that, so we can make gains right?

[00:26:27] Megan Williamson: Right, absolutely. And it's interesting because we’re creating more bone density over time with resistance training. We can slow it down. And this is talking about someone who maybe isn't in the stage of osteoporosis where they're taking some medication that will help increase bone density. I'm just talking about somebody who hasn't been diagnosed and isn't at that stage yet because drugs can change your density as well. Um, but yeah, it's been shown now that with resistance training, typically three times a week, like your minimum three to four times a week strength training. Yeah, we can actually make some changes there, because it actually starts pretty young when we start to lose muscle mass. So, if somebody is using a wheelchair, they're maybe only walking part-time. These numbers are going to be a little bit different because the weight bearing isn't there. But typically, it's about anywhere from three to 8% every decade after the age of 30, which is quite a lot if you think about it. So, I hear sometimes people say, “oh, but it's too late. I'm old and there's no point. And I didn't learn strength training when I was younger.” But truly, there really is no too late. You can start at any age. And it's our insurance, that's how I see it. It's the insurance for the body because as we start losing muscle mass.

That's when we start to get in trouble when that fall happens and we don't have any cushion to land on. Right? That's when things can go sideways. So, building that insurance, no matter what age you are, is so important. And I think everybody, whether you're walking or using a chair, anytime you can be weight bearing, I think, is really, really good. And resistance training.

[00:28:28] Jeff Tiessen: That's great advice. You talked a little bit about walking in the pool, I think is what the context you're talking about. But you also said in that blog that for you, one of the most underestimated forms of exercise is walking. Right? Getting out for a walk.

[00:28:44] Megan Williamson: Absolutely. Yeah. Walking, I find depending on where we are, where you're living. When I lived in LA, we don't walk anywhere because it's just not accessible. Everything is so far away. You drive. I used to drive three blocks to the bank. Walking just wasn't a thing. And I was super fit. I was doing bodybuilding shows and working out way more than I do now. But you drove everywhere. And once I moved to Vancouver, which, you know, you would think, oh, you probably drive everywhere because it rains all the time. I walk everywhere and it's just more of an accessible city. And I feel so much better. And it's just so good for us. It's like free lubrication for your joints.

It's really good for weight-bearing. It is a reflex. Walking is actually a reflex. So, it's something we don't really think about much. It's just something that we do. It's not like an activity like swimming, where you kind of have to think about what stroke you're doing. So it's definitely something that makes a big impact on the rest of our movement, how much we walk or how much we don't. Because if we're not walking, we have to think, “How is our body otherwise?” Then we're usually sitting, right? If we're not walking, we're probably sitting in a car, right? Or what's the other option? Maybe somebody's biking. So, yeah, walking, I find, is such a good way to increase your exercise, and it's a really low impact way to do it. And it doesn't need to be done in big chunks. If somebody wants to start with a couple ten-minute walks a day, maybe they have ten minutes in the morning, maybe they have ten minutes at lunch, or maybe someone has 20 minutes in the morning and then another 20 minutes at night. It doesn't have to be all together to get the benefits. Sometimes I call them “exercise snacks.” You can do a little bit of walking. Like, if you want to do part of your workout in the morning and then you can get to the rest at night.

We now know that that's just as beneficial as carving out a full hour of exercise. So, I think just walking whenever you can is really good. We were told this probably ten years ago. The magazines would say, “how to get in better shape and how to create habits.” And one of them is always take the stairs or always park the furthest away from the store so that you can walk in and get those extra steps. Those are all still such great advice, because in our society now, we're just so much more sedentary than I think we should be. Like, we're not meant to sit all day, so any extra walking anybody can get, I think, is really huge and makes a difference.

[00:31:39] Jeff Tiessen: You talked about lubricating the joints. Last question on this blog, and I will move on. But it was so good… “motion is lotion.” You said motion is lotion. So just quickly, Megan, explain what that means.

[00:31:54] Megan Williamson: Yeah, one of my coaches back in the day, and I think they were pretty much based on rehab, but for athletes, said “motion is lotion.” Essentially, all of our joints are lubricated. Right. We've got synovial fluid in a lot of our joints, depending on what joint we're looking at, and even our spine. And as we age, we naturally start to lose some of that, some of that fluid. So, one of the best ways to actually stimulate that is by moving. So walking is a really easy way to get that done. Workouts. Something as simple as a sit to stand. A form of a squat, essentially.

Anytime you're moving your knees, moving your hips, even arms and upper body you’re getting that lubrication which can help increase arm mobility. It can help with pain. Any stiffness in our joints, that's typically what we're going to be feeling.

There's also another instructor that talked about, as he calls it the “fuzz”, and it's our fascia that connects everything. It's essentially like Saran wrap, and it lays on top of our muscles. And our fascia, believe it or not, is connected throughout our whole body. So, we have fascia that connects from our tongue to our toes. And when we don't move joints, that fascia actually ends up getting sticky and it gets stuck. When they open up a cadaver, it actually looks like it's got a fuzz on it. And so, when we move and we keep the lubrication going in our joints, we avoid that. So, if somebody comes to me and they have, say, frozen shoulder or something like that, and they have pain and they can't move, it might not even be a muscle or strength issue. It's usually a stiff joint and fascia issue, and they need to address it. In that sense, their strength is a joint issue and the lack of lubrication from lack of movement. So, things like that. Motion is lotion, I think, is just a really good, easy way to remember just why it's so beneficial for everyone at any age to just keep moving as much as you can.

[00:34:14] Jeff Tiessen: What a way to sum up. Keep moving at any age, any ability.

[00:34:19] Megan Williamson: Absolutely. Absolutely. Yeah. Yeah.

[00:34:23] Jeff Tiessen: A couple of fun ones to end. What was your first job that you can remember?

[00:34:30] Megan Williamson: Well, I started teaching dance. I used to be a professional dancer, and I started teaching dance at age 14. I took on my own classes and I guess right before that, when I was 13, I did the admin at the front desk at the dance studio. So, taking checks, you know, from the dance parents and tracking attendance and cleaning and making sure the bathroom had toilet paper. And then after a year of that, I was given my own classes. So, I literally have been coaching my whole life.

[00:35:04] Jeff Tiessen: Well, those mundane things about that first job helps a lot when you're running your own business, right?

[00:35:14] Megan Williamson: Yes, absolutely.

[00:35:18] Jeff Tiessen: I like to wrap up with my guests by talking about sort of the recipe for a good day. If a good day, a great day for you is a recipe, what would be the ingredients that would go into a super day for you?

[00:35:32] Megan Williamson: For me personally?

[00:35:33] Jeff Tiessen: Yeah.

[00:35:35] Megan Williamson: Oh, wow. Well, I love my morning routine. So, I will say a really good workout in the morning with a good coffee. I love sweating getting that workout done.

I live at the beach, so definitely getting to the beach in some form, whether it's walking or just hanging out at the beach and maybe reading. And I do love dancing, so definitely going out. And I'm a big salsa and bachata dancer, so I love going out dancing with friends. And probably some yummy food in there somewhere. Um, maybe a nice dinner.

[00:36:09] Jeff Tiessen: You're a scuba diver too. If you could throw in a dive with that?

[00:36:12] Megan Williamson: Oh, yeah, I don't think of diving here because it's so cold here. But yes, if I could transport in that day also and transport to Micronesia or Mexico or something like that, I would absolutely add in a wreck dive and a wall dive and maybe a cave dive and I would be happy.

[00:36:33] Jeff Tiessen: This has been great. Thanks so much. And the information you're sharing is so motivating. And yeah, I'm not skipping that workout tonight.

[00:36:48] Megan Williamson: Nice.

[00:36:50] Jeff Tiessen: So no excuses.

Lots of information on your website about bettering our physical health. That is oceanrehabandfitness.com. Check that out, everyone. Oceanrehabandfitness.com. Great blogs there, info about the in-person training and online coaching. And tell us again about that noon offering.

[00:37:15] Megan Williamson: Oh, yeah. So at 12:00 p.m. Vancouver time, an adaptive fitness workout completely free. It's on Zoom. You can log in and share your face with us, or you can have your screen blank and just follow along with within the privacy of your own home. If you can't make that work out, they post it every week, so you can access the recording on Facebook forever if you want. There are tons on there. It's usually hosted by my colleague Julie. She's lovely. She has lots of experience, especially with older, aging adults. And I will occasionally step in, teach.

[00:38:26] Jeff Tiessen: Terrific. I certainly will. And we'll share that with our thrive readers in the magazine. Thanks again. This has been Life & Limb. Thanks to all for listening and joining Megan and I on this episode. You can read about others who are thriving with limb loss and limb difference at Thrivemag,ca. And you can also listen to previously recorded podcast episodes there, too. So. until next time, live well.