I stay away from all the process then I know that's award one but all the things that are white whites.

I would say Debbie you know get about 65 percent your target heart rate which would be your age um your 220 minus your age so hatchway for example Debbie’s forty 220 minus forty is 180 and 65 percent that so I would do just more or less a brisk walking you could be able to come recall the conversation like you and I or no Nina and that puts you in that fat burning zone so CLEANSE ULTIMO sixty-five percent is where that fat burning zone is so whether you're walking there you're biking nice or you’re on a treadmill or something you should not have to be running if you were concerned more about just losing weight Derek from Clearwater wants to ask what types a food and I know you elaborate on this earlier but what types of food should I stay away from all the process then I know that's award one but all the things that are white whites.