Unlock Your Fitness Potential with Blood Flow Restriction (BFR) Training with Ashley Selman

Welcome to the Real Life Momz podcast. It is time to take a break from all your to-dos and carve out this time to focus on yourself. I'm Lisa Foster, your host, and I am joined by fellow mom, fitness trainer, coach, and expert Ashley Selman. Today we are discussing a new method of strengthening, which I'm very curious about. Its initials are BFR, which stands for blood flow restriction training. So let's get to it. Ashley, welcome to the show. Thank you. Thanks for having me. Well, I am really excited as a physical therapist.

I feel like I should have heard about this somehow. I was in pediatric land for so long that I probably missed it, but I know you're gonna tell us all about it. So I would love for you to talk about what is BFR training and maybe a little bit of how you even gotten into it. Perfect. So first of all, blood flow restriction training, I know sounds kind of scary and intimidating, which is one of the [00:01:00] things I wanna talk about today.

But the thing about, it's actually, it was discovered in Japan in the sixties, and then they kind of worked with it, even with their Olympic athletes and stuff in the sixties, seventies, eighties, and sort of kept it under wraps. But then people started finding out about it in the eighties and nineties. And really the last 30 years, it's really developed into a very.

Reputable practice, like physical therapy, uses it a lot in post rehab situations and medical, uh, it's really well known in the medical world to help prevent atrophy in patients that are not able to, you know, be very active. So it's a very trusted tool despite the intimidating name. , But I found out about, so I'm 55, um, probably older than your average.

Podcaster, even though I have a two and a half year old and a four and a half year old. , But I had a hip replacement when I was 43 and I went into menopause in the same year. I was pretty high level athlete in my early days, but I had broken my hip as a kid and by my mid twenties it really had already [00:02:00] started coming back to haunt me.

I was a coach trainer of sort of. High level athletes and also just fitness people. And then here I am, I can, I'm limping around the gym in pain, pushed it off for years and had a hip replacement on mid forties. One thing that I think a lot of people think are talking about today is like, how do we take care of our health for the long term?

Right? And longevity, and I was very much all about that. But here I'm in my mid forties in pain, had a hip replacement in menopause, feeling weak, feeling unable to take care of my health even though I'm, I. In that world, it was a really, really depressing and kind of debilitating time for myself. And I discovered blood flow restriction through my dad who had a shoulder replacement and his medical staff.

Introduced him to it. And so he thought, Hey, you should try this. And it literally changed my life in matter of a month or two. And that's what was so incredible about it. And what I mean by changed my life is I, I was very limited in how much [00:03:00] I could load my one leg and I. Still felt like I favored it, and if I stood for too long, I'd be in pain.

I'm not talking about doing high level athletics. I'm talking about literally standing and walking by doing blood flow restriction. Within the first month, my strength bounced back and within two or three months I felt equal to my other leg, and I no longer felt like I needed to favor that leg. It was incredible.

This is like 10 years after my hip replacement, so it wasn't like. Healing it was like many years later. So the impact that had on me, I started telling my friends, I started telling my clients and other people had similar breakthrough results. Of the 30 years I've been a trainer I had never seen, I.

Results like this happen so fast with very short workouts using very lightweights. And the more I saw that happening, the more the light bulb just went off in my mind of like, what an amazing tool this is and how few people know about it. In particular, women who are [00:04:00] busy, maybe you're starting to go through hormonal changes.

This to me is the ideal tool to make building muscle much more accessible and not so daunting or overwhelming. Wow. That, I mean, it sounds amazing. Okay. I love, I love like, you know, short workouts, lightweights, I mean, it all sounds perfect and quick results. Yeah. Okay. But we are gonna put the elephant in the room.

Okay. Because it's blood flow restriction, like mm-hmm. Can we talk about the mechanism? 'cause I feel like we shouldn't restrict in blood flow. Right, right. Like that's scary, so, totally. Yeah. Tell us about that. No, it's a great question. I know it sounds completely counterintuitive, like what? I'm restrict flow while I'm exercising, but that is the whole secret.

So first of all, you wanna use specialized bands that are made for this that are safe. Okay. So in the. Early days when it was starting, people were experimenting with all kinds of bands. And if there was any negative, negative, , feedback about BFR was in the old, you know, year, decades ago when they [00:05:00] didn't have the bands dialed in.

Now they're perfectly safe. They do not stop your arterial flow, which is, which is what makes them safe. It's not a tourniquet or it's not a blood pressure cuff that would be unsafe. These mildly restrict blood flow, which basically slows down your venous flow and it is putting your muscle into a little bit of short term hypoxia.

And again, intuitively that might not sound right, but it turns out it kicks on some major, metabolic responses from our body. So the biggest thing it does, um, not to get too science, but our body makes lactate. And as we exercise, it makes more, but usually we have enough oxygen that whisks it away unless we work out very, very hard.

And that's where we get those big results. But if we don't have the time, if, if we're get, you know, we don't want to, we're getting older, that doesn't. Feel good in our body anymore. This makes the lactate build on your muscle even when you're doing super lightweights. So the blood lactate is what tells your pituitary gland.

We're in massive fatigue. We need human [00:06:00] growth hormone, and human growth hormone is released. At a much higher rate, using this lightweight than it ever would be otherwise. So the bands are actually changing how your body's response to exercise in a way that's disproportionate to the amount of work you're doing.

So you get this big, robust metabolic response, building muscle, improving cardiovascular health, helping mitochondrial health. From a cellular level. So really the biggest comments people say is they have a lot more energy. They feel their muscle tone come back very quickly. They get stronger m much, you know, in much shorter amount of time.

And even things like. Brain, brain fog or weight gain. I have a lot of women, my programs say that it helps with all that because it's really, it's mimicking high, high intensity training, but it's making, being accessible with low intensity training. So is it just weight training or is there a cardiovascular portion to this as well? Good question. So a lot of the research was initially in weight [00:07:00] training and muscle building because the muscle, the increase in muscle size and strength was so profound and so quick.

They focused a lot on that. But now they're finding it's really good for vascular health or anaerobic endurance as well. Because if you think about it's restricting vascular blood flow, your brain knows your muscles aren't getting as enough, enough oxygen, so it. Releases nitric oxide, which is a really powerful gas in our blood that helps to cause vasal dilation.

As we get older, our vascular system gets stiffer gradually over time. Vasal dilation is a way to bring flexibility back to our vascular system, and then it causes,, more efficient delivery of blood flow to the cell. The mitochondria and then BFR training also encourages. Efficiency of mitochondria 'cause they're working with less oxygen, so they wanna make the most of that oxygen that they can so they get more efficient.

So then if you do any type of exercise, but even cardio exercise with the bands on. Then you take them off, you actually have much better blood flow and it will over time decrease [00:08:00] blood pressure and increase VO two max. I think I was trying to like look this up on YouTube, so if I'm wrong about this, let me know.

But they were also giving, I used to be a runner, right? And did I say used to be? 'cause I'm also in my fifties and maybe if I do this I can be a runner again, however. They were saying like, you know, when you exercise at high altitude, they kind of gave that comparison to this. Mm-hmm. Right? And that's very common for elite runners, right?

Mm-hmm. To go somewhere that's high altitude and then go back to sea level, do their race, and it's. S There's so much better. And I've experienced that. 'cause I live in Colorado. Mm-hmm. And I trained for a marathon in Colorado, but I ran it in London, which was sea level and Oh my god. Yeah. It was so much easier.

So is it similar to that? It is similar. It's a different mechanism. When you're at altitude, you're breathing in. Air that has less concentration of oxygen. Yeah, so it's more going through the whole, you know, cardiovascular system. This is more specific to the muscles, but the result is similar in that your body [00:09:00] gets better at working with less

oxygen, which means when you have a normal amount of oxygen, it feels easy, so life feels easier, you have more energy. The same heartbeat is actually delivering more energy to your cell with every heartbeat because your body's gotten more efficient to turning that ener, that oxygen into energy. So the biggest, probably one of the most common responses I get from people with the first charge is like, my energy feels so much better, and it's because your body's just getting better at taking oxygen and turning it into energy more efficiently.

So that's similar from the high altitude that you're talking about? Okay, let's also clear this up for the listeners. Is there anyone that should not do this? Are there contraindications to training this way? I. That's a good question. Less than you would think actually, but yes, there are.

So some examples are if you have high blood pressure, you'd wanna start getting that treated first with medication to bring it in. Normal ranges. Blood flow restriction increases your blood pressure about the same amount that high [00:10:00] intensity training would. But if your someone is deconditioned or you have high blood pressure, do you wanna.

Treat the blood pressure first, but then if you start doing blood flow restriction, your blood pressure will improve. And some people go off their medication and normalize their blood pressure, so that's good. Um, if you've had a mastectomy or you have active lymphedema, um, you would wanna wait. I. Why, you know, maybe a year after you've had a mastectomy, um, before you put the bands on your arms, you can still put them on your legs and still get plenty of benefit.

If you have lymphedema, you would do the on the other limb that didn't have it. Um, and maybe over time you could, you could approach it. I have some clients that it's helped their lymphedema, but it's case by case. You'd wanna be cautious about that. I wouldn't recommend that right away. You wanna get experience with it.

If you have a history of, blood clots, you just wanna be on anti clotting medication unless it was ver very specific to an incident and then you're not at risk for a blood clot anyway. But Thebans I use are super safe. They were created by a cardiologist and they've done a ton of studies and there's no, [00:11:00] there's no research that shows any increase in blood clot or any kind of dangerous, , consequence from it.

So really the contraindications are not a lot. Those are the main ones. . So let's, let's walk through this then. So you had, you get these bands are, are pe are you able to buy them? Like are they an Amazon thing or, yeah. Yeah, so there are a bunch of bands out there. The ones on Amazon's that are cheap, I would not recommend because you have no way of knowing how tight you're putting the band and you have no way of knowing if you're actually cutting off any arterial flow or not.

All the good bands are. The ones I use are $450 retail. So, but those are, those are in pretty moderate summer. Or a thousand, I'd say 500 to a thousand are the, are the price point for the program. I do. I've tried to make that more approachable. I have a payment plan where it's $50 a month for, , and people pay them off over six months just because I know for some people that's a lot to put out initially.

I guess what I would say though, as far as exercise equipment goes, it is the only [00:12:00] piece of equipment that actually is changing how your body's responding to exercise. It's not like having. Another set of dumbbells or another TRX or it is, it's completely changing your body's response to exercise, so.

It'll give you the most bang for your buck of any exercise equipment you would get. And you'd actually don't need much other exercise equipment if you have these body weight training, exercise tubing becomes strength training. Even though without the bands, I wouldn't say, you know, that's kind of low level strength training, but this becomes actually legitimate muscle building strength training with very little equipment.

What does a session look like? So the cool thing about 'em is the workouts are short. You only wanna do, even in the beginning, you're doing like 10 minutes, but you wanna build up to about 20 minutes. Um, what I've kind of, uh, figured out through the several years I've been doing this is about three times a week of about 20 minutes is a really sweet spot to get really good results.

The reason why it's so short is because your brain doesn't know [00:13:00] how long you're working out for it. Your brain knows what's happening at a cellular level from metabolite standpoint in your blood, what changes are happening, what metabolites are being built up, what, what fatigue are you getting? And with BFR, that happens much faster because of the decrease in oxygen.

So you get fatigue within with very quickly and you kinda work through the fatigue because you have a lightweight, you can continue to work. Even though you have this fatigue, you can keep lifting like my three pound weights. I can keep going even though my muscles are burning. So you're able to get this higher level of fatigue than you would normally get, which triggers this response.

And that all happens really fast. So, some people who start the program, they do, you know. Six to 10 minute workouts and within a couple weeks already notice a difference in their energy, their strength. Within three weeks, people are noticing a drop in waste measurement, um, because it's getting more of a hormonal response in your body.

I love the 20 minutes. I love the lightweight. Yeah, I know. It's crazy. I love the results. But it sounds like you do need, like, it's [00:14:00] not something where you can just put on the bands and let's go. It sounds like you need somebody to help you navigate it. Is that right? Yeah, I mean I think it depends.

If you're very experienced with, with fitness and you know, you could probably. YouTube and learn on your own. That's partly I created a coaching program for exactly this reason. I felt like it's a very studied approach that scientifically very sound low, super low risk, way less risky than high than heavy lifting.

I. But there are some specific programming parameters that are good to understand. There are certain exercise combinations that are good to help get results. So I created a program to really teach people from day one exactly how to use the bands correctly, successfully, and then give them my, you know, workouts to follow.

And, you know, people, even if they do my program one month or two months, and then can continue on on their own after that, once they learn the basics. So, you know, it's up to what people. How they feel comfortable. But I do think, you know, when I [00:15:00] first learned about it, I got two different certifications.

I asked every question I could because I wanted to learn Exactly. You know, what's the best way to use this to get the best results in the, most efficient way possible. Yeah. So that's what I try to teach. Now are there, is there a time like you kind of graduate from the bands that you, maybe you get the strength you need or the energy you need or whatever it is, and now you're strong enough to just work out?

Or do you always use these I. Yeah, it depends. So I'm gonna use 'em forever. It it, it amplifies what you're doing. So if you went, if you say, okay, I got stronger now, I'm not gonna use 'em anymore. You, you could, you will get stronger. So I still lift heavier one day a week. Now on that day, I can lift more weights than I used to lift, because BFR has gotten me stronger.

But if I stopped doing BFR and just went to my heavy lifting, I would have to do more of that again to be able to maintain that level. So it would be more time, more load, more stress. [00:16:00] So, so if you stop BFR, you're gonna. Either have to increase the output of your exercise in time and intensity, or your results are gonna go back down again.

Because it's just like any exercise. If you stopped exercising, you're not gonna maintain your fitness level, right? You need to keep doing it. So with BFR, you wanna keep that same. That same stimulus that you're giving your body, you wanna keep going with it. The cool thing is, because it's so short, it's actually easier to sustain a BFR program than it is a sort of quote unquote, you know, typical or normal workout program without BFR.

Yeah, exactly. I have 20 minutes, three times a week for sure. Yeah. Especially, you can do it from home, so that saves any commute time to the gym which a lot of people work out from home now, but it's hard to get a heavy workout in at home that's really gonna build strength.

That's kind of the rub. If you really wanna build strength, you kind of go to the, gotta go to the gym. But with this, that's, that's not the case. So it is really convenient. And let's get into that a little bit because as we age and things, I'm in [00:17:00] my fifties as well, right? Menopause, yay. Things are different, right?

So this is really good for people like that. Or like my husband, his knees are horrible, right? Mm-hmm. So it's kind of like he's in pain from that and, he becomes less and less mobile because he is in pain. So walking in stairs and things like that become harder. Yeah. But something like this is only like 20 minutes.

It could build him up quicker, with less work. So tell us a little bit about just having, you know, aging, I guess. Yeah. Let's just leave it on that. Yeah, no, I have a good story for you that kind of encapsulates all that. So I had a client who was a good friend of mine actually, who, was a trainer years ago, so she's very fit, works out, lifts heavy, does all the right things, but her knees were bothering her.

Then she also ended up having breast cancer and had to. Um, you know, that got resolved, but she had to go on estrogen suppressant, so she got put into menopause. So knees are [00:18:00] bad and she's in menopause. She still tries to lift heavy, but if she goes too heavy, it hurts. And you know, she, she's gaining weight, just feeling like, well, everything she used to is no longer working.

She starts to implement BFR and after six months she's lost 22 pounds. She's four 11, so that's significant. And she, and she was already working out hard before, but she just replaced that with BFR. Lost 22 pounds, her knee pain went away. And that's for two reasons. One, human growth hormone is our hormone that helps with tissue healing.

And also with the increase in blood flow, you're getting better oxygenation to your, to areas that have a hard time getting oxygen. So, joints, tendons, cartilage., And the other thing is BFR helped her get stronger without loading her knees. So normally to, for your husband to get stronger, he's gotta load his knees, which are gonna piss his knees off, and then he is gonna have to rest for, and it's like this terrible, like he's in this negative spiral, which that's what I was in with my hip.

But now, BFR helps you get stronger without [00:19:00] stressing your knees. And as your muscles get stronger, joints get more space back, because muscles actually create space in your joint. So when you're stronger. Arthritis doesn't, isn't as bad because there's not as much pressure on the bones pushing into each other.

So as her legs got stronger, her knee pain got basically went away because it, her, her muscles can now support her joint, where without BFR, she could never get in that positive cycle because to go heavy enough would hurt her joints and then. It was never going in a positive direction. That's why BFR was so great in physical therapy.

That's what, if someone's had a knee replacement, they can't load that joint for a long time, but they don't want you to atrophy, and that's how they would use it. It was like, oh, we don't wanna load your knee, but let's get MUS muscle development, and it works really well in physical therapy. So then it's like, well, why?

That wouldn't work just for anyone who's aging, who might have aches and pains, whose joints aren't as. Cushy as they used to be when we were younger. This is a great tool to be able to maintain and gain, gain [00:20:00] strength, but being nice to our joints. And then going back to the whole weight thing, right?

With menopause and your hormonal changes. Mm-hmm. It, it's true. It's like you have this weight that just stays there. It doesn't matter what you do, you could be working out more than you normally do. Mm-hmm. But it doesn't change so. I love that this method also seems to help with that as well.

Yeah, and that's also because of the human growth hormone. The human growth hormone is really. Um, there's several things with this method, but I would say if I had to pick one, that is really the thing that makes it such a game changer. And, you know, a lot of people probably don't know all the things that human growth hormone does, but it is one of the most important hormones.

It actually declines in parallel with estrogen. During menopause, women have more human growth hormone than men. Which is not what most people would think because it's paired with estrogen. So when we have high estrogen, we have high human growth hormone. But when when we go through menopause, we lose it quickly, and it's not one of the hormones we replace.

If you're on hormone replacement because it's a synthetic injection, [00:21:00] there's risks with that. BFR has been proven to naturally produce a lot more human growth hormone and human growth hormone helps with body fat, particularly belly fat because it breaks down, it is part of the lipolysis process. Human growth hormone helps lipolysis and breaking our fat down into fatty acids, which we can use for energy more easily.

So instead of having body fat and then working out all the time, and nothing's happening because we, our body's not. Able to break down our body fat, human growth hormone, interests, the picture, and now all of a sudden we can use that for fuel. The other thing, a lot of women are grow up on cardio, right?

Yeah. And we kind of do this cardio, cardio, cardio. And it works when we're younger because we have all of our healthy hormones, we have no problem hanging on the muscle. But as we go through menopause and our hormones change, what, what used to work for us is no longer gonna burn. The fat and the calories.

And if we're doing too much cardio at too high of intensity, we're actually gonna start losing muscle mass. And then that slows our metabolism [00:22:00] down. So again, it kind of creates this frustrating spiral of like, this used to work, why is this no longer working? But we have to approach it differently. And strength training with getting that human growth hormone increase is really one of the secrets to, helping with that change that women go through.

So amazing. Okay. Well, I'm, I'm, I'm like hooked. I can't wait to I know. I wanna try some of this. I know. It sounds good. I think me and my, my husband talk about it. It's like, it sounds too good be true, but it's really just high, high intensity training, but making it, it's all the things that that would do for you, but it's making it so much more accessible.

Well, doable because not all of us doable. What you're saying, like, and I can relate to this, is like, we can't do intensity training. Am I'm not. Able to do that. So yeah, my husband and I are gonna have a chat after this. I, I'll tell you. Yeah, definitely. We're gonna change a few things up, but until then, what, what are some exercises that you would recommend for moms to kind of improve their fitness?

Yeah. I mean, whether you're using BFR or not, [00:23:00] strength training, , is great. You can start simple with single joint exercises to get some muscle contraction, especially if you're more beginner. Squats are a great, , one thing I always talk about is farmer caries, which is like carrying heavy weights by your side to really focus on posture because women also, a big concern for women is bone density and we wanna load our spine, but a lot of heavy lifting.

If you're not experienced, it can be kind of unsafe to have the right form, but the farmer's care is easy. You're just walking slowly with holding heavy weights and it's a really great bone density of the exercise. Hmm. And then, you know, if you're doing cardio, that's fine. I you would, you kind of want your high intensity days and your low intensity days.

What a lot of women do is all their days are medium intensity and it feels like a good workout and you're sweating and it's hard, but you're mostly increasing cortisol, which is okay. Cortisol is not a bad word unless you have a chronically, and if you're doing that day after day after day, it becomes more chronic.

Cortisol helps. [00:24:00] Prevents us from losing body fat, it's, it's not a good thing. We want human growth hormone, which you get at a high intensity level, which is either working out really hard without BFR or working out less hard. But with BFR to get that high intensity and then you want low intensity days, which is really that zone to easier cardio.

It's a great sort of active recovery. The only thing I would say on that, if you're short on time. Opposite of what most people do. I would eliminate zone two. I'd focus on high intensity cardio intervals and strength and not worry about zone two. If you have time and you want the optimal program, then you would obviously do some zone two cardio as well, but it's gonna be the least efficient in terms of its bang for its buck for your body.

And then you talked about cortisol. I mean like that's also. A stress hormone, right? Mm-hmm. I, mm-hmm. So some of us have, US moms probably already have enough of that floating in our body. Some of us have a lot of that. And I'm wondering, with excess cortisol rolling around our [00:25:00] bodies, how does that affect us when we're working out and doing certain exercises that may also would be releasing that?

Right. So what you don't wanna do when you have a lot of cortisol already is you don't wanna do long workouts. You don't wanna do long sort of moderate intensity workouts that are really fatiguing your body. What you do wanna do is short hard workouts because you don't wanna just do. No, nothing, no stress.

That's gonna not help. Yeah. Short, high intensity, which is gonna give this metabolic response. This, mitochondria is gonna have to work. You're, you're challenging your, your muscle system. You're challenging, you know, your hor hormone, human growth hormone, and there's other anabolic hormones that get released.

And then you wanna do low intensity, which is more like, think of, I think of it as more like an active recovery day. It's not that hard. It's actually, you know. Walking. A lot of people talk about walking as exercise. Now, walking is too low to really be exercise. It's great movement and getting your steps in is great, but that really, it's not [00:26:00] interchangeable with your exercise program.

So if you're walking up a hill, that that would be more like a zone two. Or if you're really power walking, that can maybe count. But a stroll is not, is not gonna count for that zone too. But that kind of like. Low, moderate level cardio where you're feeling sweaty, you're breathing, but you're not. You can still talk, you know, that's a great, , way to build your aerobic system.

It burns fat and it's not depleting you of energy nets not producing cortisol. So you want the high and the low and less of the middle. Kind of opposite of what most people. Spend most of their time in the middle. Yeah. So you wanna kind of, Stacy Sims talks about this a lot. She's, she's awesome.

She's a, , exercise physiologist that's done a lot with women's hormones and how to train and stuff. But, but she talks a lot about that. She's a good resource. So tell us, where listeners can find you and all the amazing things that you offer so we can all find you in your workouts.

Yeah, I'd love it. So my business called SLI Strength, SELI, it's a play on my last name. My friends call me Ssli. So, um, [00:27:00] that's where the name came from and mostly what our offer is a coaching program. It's, $200 a month, 12 workouts a month, live Zoom, or. Corded, you can choose. You have, there's coaching calls in there, so it's not a streaming service like Pelli or something, like you actually have a coach.

It's actually a program you follow. And it's all with BF, the BFR bands. And we just finished actually a six month women study that we did within our group and. I was kind of nervous to do it. 'cause if it didn't come out well, I'd be like, well, but it went great. We got some really, really amazing results.

So I feel very confident. It's like a great program. It really works. It's efficient three times, 20 minutes a week. That's the main thing I offer. I also just sell bands like you could find other places, but if you buy bands from me, I'd give some, , free content to help you get started. Mm-hmm. So that's one way to get started if you don't wanna do the full coaching, but you wanna get, you know, a few, a few instructional videos of how to use the band and what are some exercises you can do?

My website, sally strength.com and I'm also on Instagram s celly strength. So there's are [00:28:00] the best ways to find me. Great. I love that. All right. So what is one thing after people turn off this podcast you want them to start doing today? I know there's so much pressure on moms to do all the right things.

That's one thing that, I feel like there's so much information out there for women do this and do that and do this, and sometimes when I'm talking about my program, I feel like it just sounds like another thing. So I, I wanna first say like. Don't put so much pressure on yourself.

Find one thing that you really enjoy and make that time, time yours to really enjoy and find value in so that it recharges you for all the things on your to-do list., Yeah, decrease the pressure, decrease the cortisol. Exactly. So that is perfect. And get that growth hormone up.

Right, exactly. Well, thank you so much for sharing this information. I mean, I, like I said, I was unfamiliar with BFF and I was in the whole physical therapy world, so I'm sure this is really gonna help somebody that is listening and [00:29:00] that person might be me and my husband. I hope so. I really, this is really a.

I own a gym, and this is really a passion project of mine. I wasn't looking to start a business per se, but it just changed my life so much, and I saw its potential that I just wanted to try to get it out there a little more. Awesome. Well, you're helping so many people. Thank you, Lisa.

Thank you for joining us for this episode. It was so interesting to learn more about the BFR training. And if you wanna learn more about Ashley and all the things that she offers, just click on the link in the show notes. And until next week, keep carving out time for yourself and keep putting yourself on top of your to-do list.