 Next question is from Brookie the ginger. Do you recommend starter or anywhere for after pregnancy if I was doing anabolic and teaching cycling classes before? No way do I have home equipment for anabolic. Okay so this this is a great question because I think especially if you're fit going into pregnancy and you exercise during pregnancy and then afterwards there's a six week usually it's around six weeks some women wait as long as eight weeks or nine weeks before they start exercising they totally really underestimate just how deconditioned your body gets when you take that break I mean it's I'm doing this with Jessica right now so she literally had her first workout yesterday after she had the baby and now she also had a C-section so that adds another element but her core stability is gone right there's no like no connection and she was tripping over this yeah she's I can't activate these muscles that's the biggest hurdle initially to overcome totally and I told her I said it's gonna come back because a muscle memory but let's take it very slow so that's number one number one is don't underestimate just how deconditioned you are after take having that break especially if you have something like a C-section go very very slow start slow and then if you were in shape before your body will start to progress relatively rapidly but start safer than you think is my recommendation as far as programs are concerned maps starter is ideal it's a perfect program for for post post natal perfect we've been getting a lot of questions around this do you know and I know you are heading this up as far as content wise do you know where we're at with the postpartum pillar page I believe it should I've seen it done yeah I think it should be up soon I know it's complete if it's not already yeah yeah Katrina was showing me the actual page it looks phenomenal so though I've been telling people this that have been DMing me that in regards to this they've been asking oh you guys got to come out with something or create a program or you know what they want more information like we just like the macro calculator and the skinny guy pillar page we've built this massive pillar page which is just loaded full of I don't know how many you I don't know if you know how many blogs and videos like 12 or 15 or something yeah yeah it's me more not there's a ton I think it's more like 50 that's attached to to that pillar page and there's videos and so a ton of free information regarding all of this is coming really soon for you yeah totally now with map starter for those of you that don't have that oh the reason why it's so valuable for post you know post pregnancy or postnatal it uses a lot of the stability ball and the stability ball so valuable when you've lost connection to your core you've lost balance the stability you don't even realize it I would recommend doing a lot of exercise on that going very light focused on full range of motion but the physical ball forces you to try to activate to stay tall and to stabilize if you don't do that and you jump into weights injury is is there it's right around the corner so be very careful