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🌟 The Big Rocks of Health with Anna Clough | Start Your Wellness Journey Today! 💪🍎💧 · The Eye Believe Podcast

• 0:03
  hey everyone I'm Megan with the Eye Believe Podcast
• 0:06
  and today we have a fantastic guest
• 0:08
  we have Anna Clough
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  she is the founder and owner of strong and healthy
• 0:13
  welcome Anna
• 0:15
  thank you so much for having me here Megan
• 0:16
  I'm excited to chat with you today
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  I'm really excited about this too
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  so today we are gonna talk about the Big Rocks
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  so explain to us what does that mean
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  yeah so for anyone listening
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  I'm a nutrition coach health coach
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  fitness coach
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  so I really help people transform their body
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  transform their health
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  and when I talk about the big rocks
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  to me this is the big
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  like dial movers
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  when it comes to
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  progressing in your health and fitness journey
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  it's really easy to you know
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  get caught up in the weeds of that
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  you see these things on social media like
• 0:54
  oh what's the perfect macro split
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  and this biohacking trick
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  when in reality
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  the most important things are gonna get you
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  80% of your results are the big rocks
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  so I thought that today
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  chatting with you guys about what those are
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  what are the most important things
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  when it comes to making progress on
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  a health and fitness journey
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  and sort of giving some tips as to
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  how you can potentially improve some of these areas
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  that's what I thought would be awesome
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  to just speak on today 100%
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  so I think that for any of us
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  this is huge because we get so caught up in the
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  we have to eat so many grams of protein
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  and drink so many ounces of water
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  and we have to do this and we have to do that
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  but it gets very overwhelming to do all the things
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  so I think focusing on just what's the most important
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  is great especially because
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  people in our community who are on a cancer journey
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  they're already overwhelmed
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  and they already have
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  all these medications they're doing
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  or health stuff
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  so to really kind of just pare it down to
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  here's what's important is gonna be really beneficial
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  yeah I
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  I say leave the
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  like crazy nuance to me
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  to be able to filter and be able to bring to you
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  and that's really my goal when working with clients
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  when doing something like this
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  is to be able to take all this information
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  and how can we make it as simple as possible
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  because people are busy
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  people have a lot of things going on in their own lives
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  they don't have time to you know
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  weed through all the different messages they hear of oh
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  this is the best diet to do and this is the thing
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  so I'm yeah I'm looking forward to just getting into
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  what are the basics
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  and how can you implement this in your life today
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  fantastic yeah
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  so we'll start with the first sort of big rock
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  and what that is is sleep
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  and these are gonna be in no
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  particular order but I would
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  if I had to maybe say
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  I would say sleep is probably number one
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  sleep is such an important thing
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  when it comes to our health
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  when it comes to being able to
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  recover from the work that we do in
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  you know exercising
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  when it comes to just repairing our body
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  and just being the healthiest versions of ourselves
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  and so
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  if you're someone who struggles with their sleep or
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  you know
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  maybe is up on their phone kind of like late at night
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  this is definitely an area to focus on
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  and to see how you can really improve
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  so for most people
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  7 to 9 hours a night is a great place to be
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  it is quite person dependent
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  some people they do a little bit fine
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  and better with a little bit less
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  some people do need up to like 9 or
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  you know even 10+
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  I know that for me I like my nine hours
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  that's when I feel really
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  really good I wish it didn't have to be so much
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  but really important that we do get enough rest
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  for our bodies and so
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  when it comes to some things that you can work on
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  and implement is
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  I find with a lot of my clients
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  the phone the screens
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  that is what is holding us back
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  from getting the rest that we truly need
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  and if we're you know
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  staying up later than we should be
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  we're like scrolling
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  doom scrolling or you know watching Netflix uh
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  then the next day we're groggy
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  and then we're low energy
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  we have higher cravings
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  it just leads to this whole spiral of like
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  sort of negative events
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  and so the thing to start with is your bedtime is okay
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  maybe you put your phone down at a certain hour
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  you have an alarm you say alright
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  this is where my phone goes up on the charger
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  and I'm gonna read
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  I'm gonna do something you know to calm myself down
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  and yeah this is like personally
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  it's something I always have to come back to
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  it's so easy to just you know
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  get caught up in all the different enticing things of
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  you know
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  social media or whatever it is you like to consume
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  but that's really the biggest thing
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  that I would start with
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  and then one other tip for sleep
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  that's super powerful
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  is getting some sunlight in your eyes in the morning
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  so when you wake up
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  if you can get some sunlight in your eyes
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  that's actually gonna help anchor your circadian rhythm
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  to be able to help you get tired at night
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  so it's gonna help
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  sort of regulate that rhythm of your cortisol
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  spiking in the morning
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  and therefore helping your melatonin spike at night
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  so
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  Cortisol
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  and melatonin are sort of like inversely correlated
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  so having those working together nicely
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  is gonna be really important
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  and sunlight is a really easy way to help that process
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  even like five minutes you know
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  five minutes
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  just getting some sunlight in your eyes is amazing
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  and even getting some sunlight in and the like
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  afternoon evening hours
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  like an evening walk
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  that has been shown to also improve our sleep as well
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  so anytime you can really get outside
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  get some sunlight
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  that's overall gonna be a really health positive habit
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  that's really cool I would have never thought like
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  looking at the sun in the morning or not looking at it
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  obviously we want to fry our eyes
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  I didn't say that guys
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  sunlight in your eyes is not looking at the sun
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  just we don't look at the sun
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  but getting sunlight
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  I would have never even thought that
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  that would then affect you at night time
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  so that is a really cool takeaway there
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  yeah it's a super easy habit
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  I like to tell my clients okay
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  when you're having you know
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  your morning electrolyte drink
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  like make it a little habit
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  stack to go stand outside on your deck or
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  you know have your cup of coffee outside
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  and just make it like a little routine
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  and it's such a easy
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  powerful way to really help improve our sleep
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  fascinating I love that
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  yeah so
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  and that kind of leads me into the next like big rock
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  which is hydration so hydration is so crucial
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  our body is made up of something crazy like 70% water
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  and when you're properly hydrated
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  you're gonna function better in all the ways
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  cognitively you're gonna be sharper
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  you're gonna be able to be more focused uh
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  you're gonna be able to perform better in the gym
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  if you're into fitness you're gonna get a better pump
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  for anyone who knows what that is
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  and then yeah just overall
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  really
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  gonna support all the different systems of your body
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  so with hydrating very good rules of thumb is first
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  if your pee isn't clear
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  that's a sign that we need more water
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  so base if your pee is not clear
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  that's what I would say all right
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  let's up the water also
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  if you're feeling like really thirsty at times
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  that's you already being dehydrated
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  so we actually wanna try and be ahead of that
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  and not ever really get to that place of
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  we're really thirsty
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  because then we're already in that dehydrated state
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  so being proactive with drinking water
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  a lot of people will tell me oh
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  but you know I'm not actually thirsty
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  you know I
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  I just wait until you know
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  I really need water and like when we get to that state
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  we're already kind of in a negative negative place
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  so we wanna be ahead of that
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  and then I did mention electrolytes
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  this is a really awesome thing to implement
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  is doing like a daily electrolyte drink mix
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  I call it like doing like a mineral cocktail is like
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  I have a bunch of different recipes
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  I could absolutely share with you guys
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  and share it in the show notes
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  if you'd like but having a daily drink
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  where you're getting in some magnesium
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  some potassium and some sodium
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  these are gonna be like
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  the three electrolytes that are
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  really important to keep in balance
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  especially if you're someone who likes to
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  you know
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  eat healthy and you know exercise a lot of the time
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  if someone starts eating healthier
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  maybe all of a sudden
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  they're consuming a lot less sodium
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  and it's actually
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  really important to get enough sodium
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  in your diet
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  and a lot of people start eating healthier
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  maybe they start feeling a lot worse
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  really tired uh
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  energies off they're bloated
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  they're watery
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  and we're not actually getting enough sodium
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  I have clients who you know they're like
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  oh I'm having these bad headaches
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  and we implement electrolytes and take symptoms away
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  you feel so so much better
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  cause really we need sodium to actually like
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  truly hydrate our cells and like
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  push water into ourselves
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  so doing something like a packet of
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  I really love the electrolytes by Re-Lyte
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  so like
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  Redmond Re-Lyte is my favorite one at the moment
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  they've got a really nice uh
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  ratio of like potassium to
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  you know sodium and magnesium
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  so those are really what I'm finding as like
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  the best ones on the market right now
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  so you can like get those
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  online or if you wanna make just a simple at home
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  you know not buy any product
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  you can do like a squeeze of lemon
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  you can do you know
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  pinch of salt just something like
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  you know coconut water
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  maybe you can add like a splash of orange juice
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  and make that's really
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  kind of the basic
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  recipe for my mineral cocktails that I'm always
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  having clients do in the morning
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  it's really great way to just support your hydration
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  even support your adrenals
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  meaning your stress
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  so being able to help just your body in all those ways
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  that's a great idea
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  and I feel like mocktails are really getting more hype
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  nowadays less people are drinking alcohol
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  but you still want a fun drink
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  would that be something you could drink in the evening
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  as like a mocktail
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  to unwind or is it more of a morning thing
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  I'd say absolutely you could have it anytime
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  I think in the morning tends to be
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  just a nice way to rehydrate you after a night of sleep
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  but yeah I mean
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  it's a great tip for anyone who feels peer pressured by
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  maybe you're around family or friends
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  who are always drinking
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  and you're someone who doesn't wanna participate in
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  that you can go ahead and make your mineral
• 11:11
  you know
• 11:11
  mineral cocktail when it's nothing like a cocktail
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  but it's it's just like you know
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  combination of a few things
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  and then also
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  like doing something like sparkling water
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  just that's like a little good
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  side note is having something like that in your hand
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  when you're in those environments
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  can be really great to just like
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  not get any questions or peer pressure from people
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  if you do a sparkling water with a lime in it
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  nobody will ask you what it is
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  cause they assume it's vodka
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  exactly it's
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  that's a pro tip right there
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  yep and it's delicious that if I'm not drinking
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  that's my go to is just club soda with a lime
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  yeah and I mean
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  not that I have ever had anybody bother me about it
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  but they also don't even think to ask exactly yeah
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  so that's a really great tip
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  and then one more note when it comes to hydration is
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  if you're like I have
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  you know
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  no idea where to start with how much water to drink
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  I hear all these different things
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  really good place to start is half of your body weight
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  and ounces
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  and then with if you're exercising
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  you know sweating
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  I would add like 10 or 20 ounces
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  like per hour of that on top of that
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  but that's a really good place to start
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  for a lot of people
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  working up to a gallon is a great place to be
• 12:35
  if you go wow
• 12:36
  that sounds absolutely impossible
• 12:38
  that's okay start with what you can
• 12:40
  and really my methodologies
• 12:42
  and the things that I'm always preaching is
• 12:44
  meet yourself where you're at
• 12:46
  I'm always you know
• 12:47
  doing this with clients is like yes
• 12:49
  maybe a gallon would be optimal
• 12:50
  but if you're doing 60 ounces right now
• 12:53
  let's bump you up to 80 you can totally do that
• 12:55
  and we can slowly work you up
• 12:57
  to what that optimal place would be
• 12:59
  how many ounces are in a gallon
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  128 wow
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  that's a lot of ounces but yeah
• 13:06
  it's totally doable
• 13:08
  yeah my favorite
• 13:09
  like tips for getting in your gallon is
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  you gotta start early especially
• 13:13
  you know after a night of sleep
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  just thinking I need to rehydrate my body after
• 13:17
  you know being dehydrated from sleeping and then
• 13:21
  making sure when you're exercising
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  walking like all those things we're really
• 13:25
  drinking a lot of water like getting 20 ounces in
• 13:27
  and just making sure I drink it throughout the day
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  cause that's really where I see people go wrong
• 13:32
  as if
• 13:32
  they go an extended period of time
• 13:34
  without drinking anything
• 13:36
  and then that's really what screws them up
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  and then it's 7 p m
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  and you've got 50 ounces of water left and you're like
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  how am I gonna do this
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  and then you're gonna be up all night in the bathroom
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  exactly exactly
• 13:48
  got a front load that yes
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  for sure yes
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  that's what I try to do I try to get it in
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  in the earlier part of the day
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  so that I'm not up all night
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  yes major key for sure
• 14:00
  so yeah that's kind of sleep hydration
• 14:04
  and then the next big rock
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  big pillar of wellness is gonna be nutrition
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  so nutrition is really something that unfortunately
• 14:14
  there's not a lot of
• 14:19
  just good sources out there of information to be Frank
• 14:22
  just on social media there's a lot of oh
• 14:25
  this diet or this diet and
• 14:26
  and you know people are kind of left very confused
• 14:30
  and also when it comes to
• 14:33
  you know maybe you'll see um
• 14:35
  a doctor
• 14:35
  and a lot of them aren't trained on nutrition at all
• 14:37
  so it is hard to kind of find like okay
• 14:40
  what's the best strategy for me
• 14:42
  and what's really gonna be most impactful
• 14:44
  and so I'll give some of the like
• 14:48
  No.1 easiest
• 14:50
  big things that you can implement with your nutrition
• 14:53
  to be able to start improving your health
• 14:55
  and of course this is very individual
• 14:58
  and different people are gonna require different
• 15:01
  you know things
• 15:02
  but I'm gonna just sort of talk on the big
• 15:05
  philosophies that I think you guys will love
• 15:38
  so first off is when it comes to nutrition
• 15:42
  really trying to
• 15:45
  transition your diet into being more whole food based
• 15:50
  so if you're someone who you know
• 15:52
  a lot of standard American diet
• 15:54
  incorporates a lot of ultra processed foods
• 15:57
  we want to try and kind of get away from those
• 16:00
  and get into some more Whole Foods based eating
• 16:03
  and reason for that is
• 16:05
  ultra processed foods tend to
• 16:08
  hijack our cravings and lead us to wanna eat more
• 16:12
  you know
• 16:13
  they're created with just the perfect formulations of
• 16:16
  sugar fat
• 16:17
  salt
• 16:18
  to just really like make our reward centers go crazy
• 16:22
  and you know
• 16:23
  make us uh
• 16:24
  really want to overeat so that
• 16:26
  you know people who are making the food we buy more
• 16:29
  they make more money you know
• 16:30
  that's kind of the whole the whole process there
• 16:33
  and so
• 16:34
  I love explaining that sort of portion of things
• 16:37
  because I think it's easy to feel like gosh
• 16:40
  I just don't have like the willpower or like gosh
• 16:44
  I feel like I just can't control myself when
• 16:48
  you know
• 16:48
  we need to learn to have some compassion for that
• 16:51
  because literally foods are designed to have us eat
• 16:56
  more that's just kind of how that works
• 16:58
  and so think that
• 17:00
  that perspective can really help us give
• 17:02
  you know some compassion to ourselves
• 17:04
  but being able to transition your diet into
• 17:08
  trying to reach like 80 90% of your diet
• 17:11
  being Whole Foods based with your nutrition
• 17:15
  and what I mean by that is
• 17:16
  eating things as close to their natural form as
• 17:19
  as you can
• 17:20
  just meaning like eating things like lead meats uh
• 17:24
  vegetables fruits
• 17:26
  doing grains and
• 17:28
  and like high quality sources of you know
• 17:31
  those grains those carbohydrates and
• 17:34
  you know things like potatoes are amazing
• 17:37
  and finding sources of healthy fats
• 17:40
  so giving just more specific examples
• 17:42
  things like avocado nuts
• 17:45
  seeds extra virgin olive oil so like high quality oils
• 17:50
  when it comes to carbs like I said
• 17:52
  sweet potatoes
• 17:54
  rice my mind always draws a blank beyond that
• 17:57
  but those are really gonna be those best sources there
• 18:00
  and then when it comes to protein
• 18:02
  doing things like beef chicken
• 18:04
  eggs those are all gonna be some
• 18:06
  really high quality sources of protein
• 18:10
  and making sure that you're getting a good balance of
• 18:13
  all these different sources these
• 18:15
  these macro nutrients right protein carbs
• 18:18
  fat and then fiber is super important
• 18:22
  and the easiest way
• 18:24
  to start implementing this in your life
• 18:26
  now is
• 18:28
  start by just creating balanced plates okay
• 18:33
  literally if you're like I don't know where to start
• 18:35
  this is where I want you to start
• 18:37
  is when you're making yourself a dinner
• 18:40
  when you're planning
• 18:41
  you know your lunch meals is think about okay
• 18:44
  what's my protein source
• 18:47
  what is my carbohydrate source
• 18:51
  what is gonna be my fat source
• 18:53
  and where am I getting in my fiber color right
• 18:57
  think fruits veggies
• 18:59
  and making sure that we have a balance of those things
• 19:02
  okay
• 19:03
  and that balance is gonna look different for everyone
• 19:06
  maybe some people require more protein
• 19:09
  some people require more fats
• 19:11
  it all sort of depends on the person
• 19:15
  but just making sure that you're getting in
• 19:18
  all those sources to start
• 19:19
  is a really great place to start
• 19:22
  and then you know
• 19:23
  beyond that I would say
• 19:24
  a nutrition coach would be an amazing next step
• 19:27
  to be able to have a really structured
• 19:28
  tailored plan for you
• 19:30
  but really speaking to someone who's like
• 19:32
  all right
• 19:32
  where do I even start with with improving my nutrition
• 19:35
  those are the big rocks
• 19:36
  is build balanced meals with whole foods
• 19:41
  and then last
• 19:43
  like peace around nutrition is mindful eating
• 19:48
  this is such a great practice to
• 19:52
  start incorporating in your day
• 19:53
  that anyone can do and basically
• 19:57
  mindful eating comes down to slowing down
• 20:01
  when you're eating your food
• 20:03
  actually chewing your food
• 20:06
  not just like
• 20:06
  throwing it back in your mouth and swallowing it
• 20:08
  like a lot of us do you know
• 20:10
  we're running around people are busy
• 20:12
  people are stressed or you know distracted
• 20:15
  and so that like just swallowing food whole
• 20:19
  that's gonna impair the digestion process
• 20:22
  if you're not mindful when you're eating
• 20:24
  it's you're gonna have a hard time
• 20:26
  like connecting your brain to your gut
• 20:28
  to be able to
• 20:29
  recognize when you actually are even full
• 20:32
  there's actually like a 10 or 20 minute
• 20:35
  delay when it comes to your brain
• 20:37
  being able to signal to your body that
• 20:39
  recognizing your gut is full
• 20:42
  so that's why if you ever like go back for seconds
• 20:46
  and then after you get your seconds
• 20:47
  you're like oh my God
• 20:49
  I'm so full that is often what's happening
• 20:53
  is you didn't give yourself enough time to like
• 20:55
  have your gut have your brain catch up with each other
• 20:59
  so being mindful means
• 21:02
  slowing down chewing your food
• 21:05
  removing distractions best that you can
• 21:08
  so I don't know if anyone's experience this
• 21:10
  I know I have
• 21:11
  when you're watching TV and you got a bag of chips
• 21:14
  all of a sudden the whole thing is gone and you're like
• 21:17
  how did that happen so
• 21:19
  making sure that you are being present with your body
• 21:24
  when you're eating and like check again
• 21:25
  like okay how am I feeling
• 21:27
  let me pause for a little bit
• 21:29
  let me really like feel
• 21:31
  the taste and the texture of this food in my mouth
• 21:35
  because so many times we're just eating
• 21:37
  and we're not even appreciating what's in our mouth
• 21:40
  I don't know if you guys have ever felt this way
• 21:43
  but I always felt this way with an Oreo box
• 21:46
  is I would be eating Oreos
• 21:49
  and I would only be thinking about the next Oreo
• 21:53
  that's going in my mouth but not even
• 21:55
  thinking about the one that's currently in my mouth
• 21:58
  and I'm like when you think about it
• 22:00
  that's so crazy and that's such a
• 22:02
  you know opposite of mindfulness
• 22:05
  but it's really something that can just lead to
• 22:07
  overeating eating in a way that's really
• 22:10
  you know
• 22:10
  something where we maybe don't want to be doing
• 22:13
  and so being mindful is a really great way to just
• 22:15
  help yourself center yourself
• 22:18
  get into a calm state
• 22:19
  be able to be mindful with your food
• 22:20
  and listen to your body
• 22:22
  and make more intentional choices
• 22:24
  yeah it's so important
• 22:26
  like you said I think
• 22:27
  it's so easy to get
• 22:30
  overwhelmed with all of the choices of
• 22:34
  this is healthy this is not healthy
• 22:35
  this diet that diet to you do no sugar
• 22:39
  do you do keto do you do paleo
• 22:41
  like all these things are thrown at us
• 22:43
  and they're all supposed to be the best one
• 22:45
  and it gets so confusing
• 22:47
  but I love your approach of just eating whole foods
• 22:50
  and not limiting like oh
• 22:52
  you can't have this you can't have that
• 22:53
  just focus on whole natural
• 22:55
  healthy foods I think that is so important
• 22:58
  I love that and you're right
• 23:00
  the mindfulness absolutely
• 23:02
  with everything in my day
• 23:04
  if I'm not mindful all of a sudden
• 23:06
  I have either eaten a whole bag of chips
• 23:08
  or I've wasted an hour and done nothing
• 23:10
  you know doom scrolled on our phones
• 23:12
  like it's so important to pay attention
• 23:15
  especially nowadays because we are so distracted
• 23:19
  absolutely for sure
• 23:21
  and when I have people who you know
• 23:24
  you hear all this nutrition
• 23:25
  these diets and this and that
• 23:27
  these are the principles that
• 23:29
  for most everyone is gonna be extremely powerful
• 23:33
  and the really cool thing is
• 23:34
  when you eat
• 23:35
  in a way where you're eating mostly whole foods
• 23:38
  that's gonna naturally really regulate your appetite
• 23:41
  you're gonna actually be like wow
• 23:43
  I'm full and I can actually eat a good bit of food
• 23:46
  right but when we're eating ultra processed foods
• 23:48
  it it feels like we can like
• 23:50
  never be fully satisfied or never be fully full
• 23:53
  and there was a study done
• 23:55
  where they had a group of people who ate
• 23:57
  just whole foods
• 23:58
  group who ate mostly ultra processed foods
• 24:01
  and they told both groups eat as much as you want
• 24:05
  just you know go for it
• 24:09
  and this is me very much butchering the study
• 24:11
  but this is the premise of it
• 24:13
  the group that had all the ultra processed foods
• 24:17
  on average ate 500 calories more per day
• 24:21
  so that just goes to show
• 24:23
  how it's super easy to over consume
• 24:26
  when it comes to just the food
• 24:28
  the choices that we make in the quality
• 24:31
  because at the end of the day
• 24:33
  like the king of changes when it comes to
• 24:37
  if your goal is you know
• 24:39
  fat loss weight loss health metabolic improvements
• 24:43
  if your goal is to you know
• 24:44
  go in that direction
• 24:45
  being in a calorie deficit is king
• 24:48
  so the amount of food that you're eating
• 24:52
  but what is very much Queen right
• 24:54
  behind that is quality
• 24:56
  so quality will influence so much
• 24:58
  the quantity of what you eat
• 25:00
  and you won't have to you know
• 25:01
  be so reliant on like a tracking app
• 25:04
  and really just like
• 25:06
  getting your body very in tune with your nutrition
• 25:08
  it's a very
• 25:09
  intuitive way to go about health improvements
• 25:13
  and you know this is again
• 25:14
  like this is where I really start with people and
• 25:17
  you know there's of course
• 25:18
  like the advanced different cool strategies we can do
• 25:21
  if we can talk about fasting
• 25:22
  we can talk about like
• 25:23
  all those different things that go into nutrition
• 25:26
  cause yeah there is a lot and it's hard
• 25:28
  and that's why like
• 25:29
  I have dedicated my life to becoming a nutrition coach
• 25:32
  I was so confused myself at the start
• 25:34
  and I had had led me down
• 25:36
  just overly restricting and leading to like
• 25:40
  binge eating behaviors
• 25:41
  and that's really sort of my goal
• 25:43
  is to help people avoid that
• 25:46
  and help people really
• 25:47
  find what's gonna truly work for them
• 25:49
  and their goals whether it is you know
• 25:51
  health fat loss or even if it's muscle building right
• 25:55
  I sort of work with you know
• 25:56
  all those sorts of different types of goals
• 25:58
  but again like
• 25:59
  these basic
• 26:00
  philosophies and pillars are gonna really apply to
• 26:03
  all of those situations
• 26:04
  love talk about nutrition and like that could be
• 26:07
  you know
• 26:07
  like we talked about whole another episode haha yeah
• 26:10
  cause it's so important
• 26:11
  and it's so hard to figure it out by yourself
• 26:15
  absolutely so yeah
• 26:16
  having a nutrition coach in your corner is awesome
• 26:18
  I've had my own nutrition coach for years now
• 26:21
  and like with different ones
• 26:22
  I've been able to work on different things like
• 26:25
  you know I used to struggle with like
• 26:27
  emotional eating
• 26:28
  and sort of using food as a coping mechanism and
• 26:30
  and sort of working through things like that
• 26:33
  and just been able to go through different methods of
• 26:36
  you can track your food
• 26:39
  and see amazing progress with that
• 26:41
  you can also learn to like
• 26:42
  eat intuitively and be able to
• 26:45
  support your health in a really great way
• 26:47
  through that method and yeah
• 26:49
  right now
• 26:50
  I'm currently working on some gut healing with
• 26:53
  I had a few issues going on
• 26:55
  I did some testing I did a GI map
• 26:57
  and just found some things that needed to be improved
• 27:00
  so right now I'm doing something called carb pulsing
• 27:04
  which is just kind of we're pulsing um
• 27:07
  you know we're doing high carb days
• 27:08
  we're doing some low carb days
• 27:09
  and it's really just sort of like a medicinal like um
• 27:13
  strategy for healing and so
• 27:15
  there's a lot of different sort of
• 27:17
  strategies we can use with specific issues
• 27:20
  but again like at the end of the day
• 27:22
  like these Whole Foods eat mindfully um
• 27:26
  you know balance your plate
• 27:27
  like that is gonna get you so much of the way there
• 27:30
  fascinating
• 27:31
  so I guess we can transition next into exercise
• 27:36
  of course cannot leave out exercise
• 27:39
  especially being a trainer and fitness coach
• 27:41
  it is so important to regularly exercise
• 27:45
  and specifically resistance train
• 27:49
  resistance training meaning working with weights
• 27:54
  bands you can do body weight
• 27:56
  it's it's really anything where we can really
• 27:59
  place resistance on the muscle
• 28:01
  so it's kind of you know
• 28:03
  think of like weight room versus you know cardio right
• 28:07
  a lot of the time cardio is what people know
• 28:09
  it is
• 28:10
  what has been recommended by like the medical system
• 28:13
  is you need X amount of you know
• 28:15
  minutes of cardio per week
• 28:17
  and what's really cool is finally
• 28:19
  resistance training is getting
• 28:21
  the wrap that it deserves
• 28:23
  and starting to be like recommended
• 28:25
  when it comes to healing plans
• 28:27
  when it comes to any sort of health improvements
• 28:30
  we're looking to see
• 28:32
  building muscle is so incredibly crucial
• 28:35
  when it comes to your health
• 28:37
  and you know I hear a lot of the time
• 28:39
  there's some people who maybe
• 28:40
  are scared of lifting weights of oh
• 28:42
  I'm gonna get bulky and I'm gonna you know
• 28:45
  turn in you know
• 28:46
  too masculine or whatever it is and um
• 28:50
  what I say to that is
• 28:52
  I've been trying to do that for like 10 years
• 28:54
  and it hasn't worked yet
• 28:55
  so you don't have to worry about that
• 28:58
  the people who do look you know bulky or whatever
• 29:00
  it's extremely intentional
• 29:02
  and they
• 29:02
  usually their whole life is centered around it
• 29:04
  but resistance training is really like
• 29:09
  the fountain of youth is what they call it
• 29:11
  when you build more muscle
• 29:13
  you're gonna be able to metabolize
• 29:14
  carbohydrate a lot better
• 29:16
  you're gonna have better glucose regulation
• 29:19
  you're gonna have better energy
• 29:21
  you're gonna have improved longevity
• 29:23
  so
• 29:24
  if you're someone who is really interested in living
• 29:27
  just a high quality of
• 29:28
  the highest quality of life that you can now
• 29:31
  and in the future
• 29:33
  like thinking about being able to walk
• 29:36
  like into your old age being able to
• 29:39
  you know get up and down being able to you know
• 29:42
  just do those different life things
• 29:45
  resistance training is gonna be the key to like
• 29:48
  preventing you know
• 29:49
  falling right
• 29:50
  I know for a lot of people you feel like oh
• 29:52
  that's that's so far off
• 29:54
  but you know that that doesn't matter for me right now
• 29:57
  but really you know
• 29:58
  implementing this habit is so powerful because it just
• 30:02
  it really compounds over time
• 30:04
  and what's really cool if you're someone who's like
• 30:08
  I don't currently exercise
• 30:10
  I like getting into it seems a little scary
• 30:13
  I totally get that
• 30:14
  I work with a lot of people who are beginners
• 30:16
  and what I say to that is
• 30:18
  starting with literally
• 30:19
  one session a week of resistance training
• 30:23
  can have immense benefits
• 30:26
  and you can see amazing progress and changes
• 30:29
  if you do it the right way
• 30:31
  but really going about resistance
• 30:33
  training and just making it effective
• 30:37
  a lot of my I do a little bit of in person training
• 30:40
  in addition to my
• 30:41
  nutrition and fitness coaching online
• 30:44
  so my training clients a lot of them are super busy
• 30:47
  and they don't think about their fitness anytime
• 30:52
  beyond seeing me
• 30:53
  like once a week or sometimes twice a week
• 30:56
  and you know we come in here
• 30:57
  we get a really effective session in
• 31:00
  and week over week we're making progress
• 31:02
  they're seeing the changes in their body
• 31:03
  they're seeing the changes in their energy
• 31:06
  and just feeling stronger
• 31:07
  feeling more vitality so
• 31:09
  it's really cool
• 31:10
  when you can implement resistance training
• 31:12
  the just the power of what it will do for you
• 31:16
  and so I'm happy to speak more to
• 31:18
  if you have any like
• 31:19
  questions about exercise
• 31:21
  or things that you want me to dive more into
• 31:23
  but that's kind of where I would start with exercise
• 31:26
  yeah I think that what a lot of people don't realize is
• 31:32
  especially like our community
• 31:34
  this um ocular melanoma
• 31:36
  this disease affects usually older people
• 31:39
  some younger people
• 31:39
  but on average it's gonna be older people
• 31:42
  and for them I think
• 31:45
  one of the things that's overlooked with exercise
• 31:47
  that's so important is that it does
• 31:50
  lubricate your joints
• 31:52
  and make it easier to move and maintain muscle
• 31:55
  like you might not maybe be building
• 31:57
  maybe you're just keeping from losing
• 31:59
  but all of those little things just being able
• 32:03
  to get around the house better and not fall down
• 32:06
  it's so crucial that you keep moving
• 32:10
  so that you can keep moving
• 32:12
  yeah I yeah
• 32:13
  absolutely and preventing muscle loss is huge
• 32:17
  um as we age
• 32:18
  but also you can absolutely build muscle at any age
• 32:21
  like people are come to me and they're in their 50s
• 32:24
  60s are like can I still build muscle
• 32:26
  like I you know
• 32:27
  and um
• 32:28
  obviously there's changes as we age
• 32:30
  but you can absolutely 100% build muscle
• 32:34
  and yeah it's
• 32:35
  it's even more important you know
• 32:36
  at that point is to just get started
• 32:39
  wherever you are now
• 32:40
  it's never too late to get started with exercising
• 32:44
  and you can start small right
• 32:46
  so yeah definitely an amazing habit
• 32:49
  and very important part of your wellness
• 32:51
  health fitness journey yeah
• 32:53
  and you know maybe you could even do like
• 32:57
  a morning walk
• 32:57
  or an evening walk to help with your sleep cycle
• 33:00
  and like you said
• 33:00
  just tie it in together so that one thing helps another
• 33:05
  helps another and then hopefully
• 33:07
  that ripple effect will go throughout your day
• 33:09
  and you'll just be feeling better and better
• 33:12
  yes absolutely
• 33:14
  movement is so important
• 33:16
  and some people look at it as like exercise
• 33:19
  some people you know
• 33:20
  maybe don't but um
• 33:22
  I'd say it definitely can
• 33:24
  doesn't matter how you categorize it
• 33:26
  but getting in daily movement through walking is
• 33:29
  absolutely incredible just like you said
• 33:32
  the sunlight's amazing the fresh air uh
• 33:35
  moving your body is gonna help with
• 33:37
  your recovery from your exercise
• 33:39
  sort of like you know
• 33:40
  lubricating your joints
• 33:41
  for lack of a better way to say that um
• 33:44
  but just really getting circulation going
• 33:47
  it's gonna be amazing for your cognition um
• 33:50
  I swear
• 33:51
  all my best ideas come to me on a walk all the time
• 33:55
  I go out for a walk and I'm like wow
• 33:56
  I just had this amazing incredible idea
• 33:59
  and it always just reminds me
• 34:01
  the power of moving your body
• 34:03
  and what it does for not just your body
• 34:05
  but also your brain so if you are someone who
• 34:11
  you know
• 34:11
  it's very common to maybe you're very sedentary
• 34:14
  just sort of living a sedentary lifestyle
• 34:16
  you don't exercise or intentionally move is
• 34:19
  I would say starting to implement a habit
• 34:22
  of getting a morning walk in
• 34:24
  or an evening walk or both um
• 34:28
  but yeah working up to
• 34:31
  8 to 10,000 steps a day is an amazing place to be
• 34:36
  for our health and just reducing all cause mortality
• 34:40
  um so that is where I would say is like
• 34:43
  sort of optimal to work up to
• 34:45
  I know for a lot of people maybe you're getting two
• 34:48
  3,000 steps a day and so the idea of that is like
• 34:51
  oh my god I that's very scary
• 34:53
  you know I
• 34:53
  I can't do that
• 34:55
  so meet yourself where you're at
• 34:58
  how can we get in and act you know
• 35:00
  plan a daily 20 minute walk and just start there right
• 35:04
  or you can break it up however much you want
• 35:08
  but a way I'd like to think about daily steps is
• 35:14
  usually 10 minutes of walking is about 1,000 steps
• 35:19
  so if I want 8,000 steps today
• 35:21
  I need to get 80 minutes of walking in
• 35:23
  so I start my day and I do 20 minutes walking outside
• 35:27
  uh maybe at lunch
• 35:29
  I eat lunch and I go for a nice 40 minute walk
• 35:31
  and then I could do a nice
• 35:32
  like 20 minute post dinner walk
• 35:35
  which
• 35:36
  side note
• 35:36
  is also amazing for your blood sugar regulation
• 35:39
  for your digestion so many benefits with that
• 35:42
  but so
• 35:43
  it's
• 35:43
  starting to incorporate some sort of routine with that
• 35:46
  and just up your steps a little bit
• 35:48
  if you're not already getting 8 to 10K
• 35:52
  and then adding in some resistance training
• 35:55
  when you feel ready for it
• 35:56
  is an incredible way to get started
• 35:59
  and if you say okay where do I how do I get guidance
• 36:03
  you know I'd say if you can
• 36:04
  the best route to get some guidance would be a trainer
• 36:07
  or you know a fitness coach
• 36:09
  but if you're like okay
• 36:10
  that's maybe not in the cards for me right now
• 36:12
  starting with
• 36:13
  just doing some research on some different
• 36:15
  YouTube videos I'll give a little bit more insight
• 36:18
  with resistance training
• 36:19
  here too is when your resistance training
• 36:22
  I have a lot of women who come to me
• 36:24
  who they're saying yeah
• 36:26
  I work out I you know
• 36:27
  I follow these videos or whatever and I do
• 36:29
  you know my 5 pound weights
• 36:32
  and what happens is
• 36:34
  if we're only doing the same weight
• 36:36
  every time we work out
• 36:39
  it's really not challenging our body
• 36:41
  in a way that's gonna
• 36:43
  you know
• 36:44
  send any significant signal to our body of like hey
• 36:49
  we gotta we gotta grow adapt
• 36:50
  change progress
• 36:52
  so we really want to challenge our body
• 36:55
  in a way that's gonna sort of
• 36:57
  signal to your muscles like
• 36:59
  you need to
• 37:01
  build back stronger and better than you were now
• 37:05
  because
• 37:07
  you know or else we're gonna not survive right
• 37:09
  like that's kind of
• 37:10
  the signal that we're trying to send to our body
• 37:12
  so we do
• 37:12
  wanna make sure that we are
• 37:14
  resistance training intensely enough
• 37:16
  and what that looks like is just each week
• 37:19
  try and be a little bit better than you were last week
• 37:21
  so if this week you did squats with 20 pounds
• 37:26
  next week can we try maybe 25 pounds
• 37:29
  or maybe you can add two reps right
• 37:32
  like this
• 37:33
  those little ways that we can progress you with time
• 37:36
  is gonna be the best way to make progress
• 37:40
  so wherever you're at now
• 37:41
  whatever strength level you're at
• 37:42
  start with where you're at
• 37:43
  and then just slowly build from there
• 37:45
  see how you can make incremental
• 37:47
  progress and changes with time
• 37:49
  and that's really the concept
• 37:50
  of you call it progressive overload
• 37:53
  and that is how we really see amazing changes with
• 37:57
  our muscle uh
• 37:58
  with our performance and just overall
• 38:00
  supporting our health and longevity the best we can
• 38:03
  and there's something really cool about
• 38:05
  when you realize you can do heavier than you did
• 38:09
  or you go to do something you haven't done in a while
• 38:11
  and it's way easier than it was before
• 38:14
  that's a really cool feeling
• 38:16
  hundred percent
• 38:17
  it's such an empowering thing for your mental
• 38:20
  your mindset
• 38:22
  and I know we talked about before we were recording
• 38:24
  this is we could talk all about mindset too
• 38:27
  and that's something I'd love to chat on
• 38:29
  but I always think about like exercise and
• 38:32
  and you know just healthy living
• 38:34
  like as kind of the
• 38:36
  base of any sort of personal development journey
• 38:39
  you wanna go on so if you're someone who's like
• 38:42
  I wanna you know just start enhancing my life like
• 38:46
  and you're like where do I start
• 38:47
  do I start my career
• 38:47
  do I start with you know my relationship
• 38:49
  do I start like where do I
• 38:51
  where do I sort of start is start with these things
• 38:53
  start with implementing some exercise
• 38:56
  start with improving your nutrition
• 38:58
  and this is really like
• 38:59
  the thing that I find to be such a catalyst for people
• 39:02
  when it comes to feeling better
• 39:05
  you know if mental health is a big priority for you um
• 39:08
  if you know
• 39:09
  growing in just different ways is important to you
• 39:12
  like the confidence that
• 39:14
  resistance training gives you is just unmatched
• 39:17
  and I love seeing just the women that I work with
• 39:20
  improving their like their confidence in themselves
• 39:23
  it's so empowering just like you said
• 39:25
  when you see yourself progressing and like wow
• 39:28
  I could deadlift hundred plus pounds
• 39:31
  and I had no idea I could do that
• 39:33
  you know but it's super cool
• 39:34
  and we can
• 39:35
  we can see that ourselves progressing every week
• 39:37
  and it's just really
• 39:38
  seeing the reward of your efforts paying off
• 39:42
  it's super cool to like have that real time feedback
• 39:45
  and that I find translates so well into oh
• 39:49
  if I put an effort into my business
• 39:51
  you know or whatever it might be
• 39:54
  then I'm gonna see some payoff
• 39:55
  and I agree about this being the right place to start
• 39:59
  because it's kind of like the airplane
• 40:01
  oxygen mask thing
• 40:04
  you can't help other people until you help yourself
• 40:06
  and it's kind of like that
• 40:07
  like you can't do business and relationships
• 40:10
  and all these things if your body is not working
• 40:12
  so if you start with your body and you feel good
• 40:15
  you're gonna be more energized and feel better
• 40:19
  and be more likely to be able to do better at work
• 40:21
  and be better you know
• 40:23
  when you're showing up for your spouse
• 40:25
  your kids your friends
• 40:26
  whoever it is so I totally
• 40:28
  totally agree with you on that one too
• 40:31
  yes it's
• 40:32
  the basis for everything and
• 40:34
  helps develop such a growth mindset
• 40:38
  and I think this will be a nice
• 40:40
  like little caveat topic for us
• 40:42
  like in this conversation is what a growth mindset is
• 40:47
  is basically just believing in your ability to change
• 40:54
  to improve to see results right
• 40:57
  if someone comes to me and they you know
• 41:01
  they wanna they wanna see results
• 41:03
  but deep down
• 41:05
  they don't really believe that they can improve
• 41:09
  or that they're gonna be able to see the changes right
• 41:12
  like I have a lot of women who
• 41:13
  they've tried everything under the sun
• 41:15
  they've done all these different diets
• 41:17
  they've done all these different things
• 41:19
  and they're like well
• 41:20
  I guess just nothing works for me right
• 41:21
  and that's like
• 41:22
  that deep rooted belief that is gonna hold you back
• 41:25
  because if we don't believe in our abilities
• 41:29
  we don't believe in the ability to change
• 41:32
  then we're not gonna take any action
• 41:35
  because what's the point of taking action
• 41:37
  if you don't really believe that
• 41:39
  we're gonna be able to see
• 41:40
  the results that we wanna see
• 41:42
  and so I think that like resistance training
• 41:46
  or just even like sports in general is amazing
• 41:49
  I I always talking with people about you know
• 41:52
  I work with a lot of moms
• 41:53
  how getting they're kids into sports right
• 41:56
  just in the gym whatever it is you start to see oh
• 41:59
  I put an effort and I can improve
• 42:02
  and that just really develops this growth mindset
• 42:04
  um that I think bleeds into so many other areas of life
• 42:08
  and so this is a really good thing for you to
• 42:11
  kind of ask yourself
• 42:13
  is when whatever domain in life it is right
• 42:16
  we can have a growth mindset in your fitness
• 42:18
  but you can have not a growth mindset in you know
• 42:22
  like your business just to keep it simple
• 42:24
  or not a growth mindset in your mental health right
• 42:27
  you don't believe that you can improve
• 42:30
  and really
• 42:31
  the place to start is just seeking all the evidence
• 42:35
  what other people have been successful
• 42:37
  that came from where I have been
• 42:38
  and when you start to see wow
• 42:41
  this changes possible for me
• 42:44
  you can develop a growth mindset
• 42:45
  and you can start to
• 42:47
  take action and see the payoff of it
• 42:50
  you can see oh my gosh
• 42:51
  I have more energy oh wow
• 42:53
  I you know I'm seeing the progress that I wanna see
• 42:56
  I'm I'm getting stronger
• 42:57
  I'm getting healthier and once you see that you go
• 43:01
  oh I can keep going right
• 43:02
  and so making sure to really check your mindset
• 43:05
  and asking yourself
• 43:06
  do I truly believe in my ability to change
• 43:10
  that's a really really great question to ask yourself
• 43:14
  I love that that is really good
• 43:15
  because I also think a lot of people justify
• 43:20
  bad behavior with well
• 43:22
  it doesn't matter anyway
• 43:24
  I might as well just eat these chips
• 43:25
  because I'm not gonna lose weight anyway
• 43:27
  I'd rather just be happy than you know
• 43:31
  put in the work and so that justification
• 43:36
  if you take that away and say no
• 43:38
  I can I can try this
• 43:40
  I can make a difference then you know
• 43:43
  you're not just admitting defeat right off the bat
• 43:47
  you're actually going to try
• 43:48
  and what is it to build a habit
• 43:50
  like six weeks that's a good question
• 43:52
  there's a lot of like conflicting research
• 43:54
  I think it's yeah
• 43:55
  very lot of different lot of different stuff on that
• 43:58
  but it's some amount of time
• 44:01
  maybe it depends on the person to build a habit
• 44:04
  so maybe you could say okay
• 44:07
  I'm gonna start with one of these rocks
• 44:10
  and I'm gonna do it for you know
• 44:12
  a couple weeks maybe one week
• 44:14
  and just see if I can stick with it
• 44:17
  and then add the second one the next week
• 44:20
  and okay if I'm just gonna do these two
• 44:22
  and maybe if you could add them in a progression
• 44:27
  and just you know
• 44:28
  give yourself a short time window
• 44:30
  like I'm gonna do this for a month
• 44:31
  or I'm gonna do this for six weeks
• 44:33
  just see where you get and how you feel at the end
• 44:36
  and then decide if you wanna keep going
• 44:39
  because I think so many times we look at this mountain
• 44:43
  and we think I can't do all of that
• 44:46
  and I can't start it all right now
• 44:49
  and you don't have
• 44:50
  to go clean out everything in your refrigerator
• 44:52
  right now and join a gym right now
• 44:54
  and do it all right now just pick one
• 44:56
  like drink water pick that one
• 44:58
  start it and then just chip away
• 45:01
  and you know it's that step by step
• 45:04
  verses just trying to climb the whole mountain
• 45:06
  and hopefully you know
• 45:08
  that's something that we can do that
• 45:10
  then we can build those habits
• 45:11
  and just keep adding to it
• 45:12
  so it's not so overwhelming
• 45:14
  but then it does become a habit in a part of the day
• 45:17
  today yes
• 45:18
  and I think of it as a snowball effect
• 45:22
  and we'll talk about it in terms of rock
• 45:26
  as we're talking about the big rocks
• 45:27
  but if you have a big rock
• 45:30
  just a big Round Rock in front of you
• 45:32
  and you're trying to start moving it
• 45:34
  it's gonna be really hard to start moving at
• 45:36
  but once you can sort of pick up a little momentum
• 45:39
  it's gonna start moving even faster
• 45:42
  rolling you know
• 45:43
  down the hill whatever it is
• 45:45
  and so I always like to remind people
• 45:47
  that getting started is the hardest part
• 45:50
  changing your life is the hardest part
• 45:53
  and once you can make some lifestyle changes
• 45:56
  you can stay consistent with them
• 45:59
  you can start to form a new identity about yourself
• 46:03
  that is when you start to kinda pick up momentum
• 46:06
  and you go okay
• 46:07
  I have confidence in myself that I can do this
• 46:09
  I have a growth mindset
• 46:11
  my ability to change my habits and just you know
• 46:14
  be able to see the results that I wanna see
• 46:16
  and then you're seeking out support in different ways
• 46:19
  and you're seeking out um
• 46:22
  knowledge from different sources
• 46:24
  that's really if you're like hey
• 46:25
  I'm gonna spot where I need to make a change
• 46:28
  I don't know where to start
• 46:29
  it's just start taking some action
• 46:31
  and know that the beginning is always the hardest
• 46:34
  but it really does compound with time
• 46:36
  and I can attest to that with my own journey
• 46:39
  getting started the hardest
• 46:40
  but take whatever small action you can today and uh
• 46:46
  know that you have the power to improve your health
• 46:48
  improve your fitness
• 46:50
  with the habits that you start with now definitely yeah
• 46:54
  and like no no action is for nothing right
• 46:58
  I think a lot of the times clients myself
• 47:01
  we struggle with this concept of all or nothing
• 47:04
  thinking of oh
• 47:05
  I you know
• 47:06
  I ate my I ate the bag of chips today
• 47:09
  gosh my whole day is ruined
• 47:10
  oh my gosh like my
• 47:12
  my nutrition for the week is so thrown off now
• 47:15
  I'm not gonna see progress
• 47:16
  so what's the point right
• 47:18
  and like we start to make these like slip ups
• 47:22
  mean this whole big thing about us
• 47:24
  and like spiral and defeat us and
• 47:26
  and make it you know
• 47:27
  such a personal like gosh
• 47:29
  I'm you know I'm failing right
• 47:31
  if we can sort of avoid those emotional spirals
• 47:34
  and be able to just say yeah
• 47:36
  okay that happened
• 47:38
  what am I gonna what am I gonna learn from that right
• 47:41
  try and learn from what went wrong right
• 47:43
  what can we do maybe next time to avoid that
• 47:46
  but trying to avoid the shame spiral
• 47:49
  and just being able to move forward and say
• 47:51
  all right today's a you know
• 47:53
  this next moment is a new choice I get to make now
• 47:56
  I get to go hydrate myself
• 47:58
  I can move my body I can you know
• 48:00
  do anything um like that
• 48:02
  and I think it's such a good analogy
• 48:04
  like if you had one of your tires slashed
• 48:11
  would you go and slash all other 3 of your tires too
• 48:16
  no right
• 48:17
  like that's so silly but why do we do that
• 48:19
  when it comes to our nutrition and our fitness right
• 48:21
  it's it's a really good
• 48:23
  to just think about how silly it is in that way
• 48:26
  like
• 48:27
  it's just a way that we are brains like to get out of
• 48:31
  you know what is seemingly hard but you know
• 48:34
  I made a joke
• 48:36
  when I was giving a presentation on nutrition to
• 48:38
  a room of is that row house
• 48:42
  which is an exercise class and I was like
• 48:44
  if you were to forget to you know
• 48:46
  pick up your kids from school
• 48:47
  would you just say oh
• 48:48
  screw it and leave them there all day
• 48:50
  and one of them goes yeah
• 48:54
  but but yeah it's just like those little analogies
• 48:57
  I think are awesome to think about when it comes to
• 49:00
  you know okay
• 49:00
  if you miss it work out so what you can do it tomorrow
• 49:04
  you know your whole week isn't ruined
• 49:05
  not everything has to be thrown off
• 49:07
  and just have some compassion with yourself
• 49:10
  and and if you're someone who has big goals and
• 49:15
  you know high expectations for themselves
• 49:18
  and you like to overachieve and
• 49:20
  you know whatever it is
• 49:21
  I think it's very easy to get hard on yourself
• 49:23
  and get really down when something doesn't go
• 49:25
  as you would have wanted it to
• 49:27
  or you acted in a way that isn't in alignment with
• 49:29
  the person that you wanna be
• 49:31
  but just you know
• 49:32
  getting curious like I just think of it like curious
• 49:34
  George what are we gonna learn
• 49:36
  and let's just move forward
• 49:38
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• 49:41
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• 49:56
  I love that
• 49:57
  and we talk a lot about that on this podcast
• 50:00
  about give yourself some Grace
• 50:02
  and don't beat yourself up
• 50:03
  because we're not all perfect
• 50:05
  and you will have slip ups
• 50:07
  and sometimes they might be intentional
• 50:09
  you might say you know what
• 50:10
  it's my birthday or it's my friend's birthday or it's
• 50:13
  you know whatever
• 50:14
  and I'm going to treat myself and have this dessert
• 50:17
  and that's okay because we wanna have a healthy
• 50:19
  well rounded life
• 50:20
  we don't wanna restrict ourselves and be the person
• 50:23
  who never eats anything
• 50:24
  cause I think we all know that person
• 50:26
  who shows up and never eats anything
• 50:28
  and you're like okay
• 50:29
  it's Christmas
• 50:30
  you can have the brownie like just it's okay
• 50:34
  absolutely
• 50:35
  and I always say that it's what you do most of the time
• 50:39
  that is what matters and super important to like
• 50:45
  like consciously choose okay yeah
• 50:47
  I'm gonna indulge in this today
• 50:49
  let's how can I be mindful with it
• 50:51
  how can I like
• 50:52
  really appreciate the taste and the flavors
• 50:54
  and you know maybe not
• 50:56
  look at it as something where I need to fill up on it
• 50:58
  right it's not really made for that
• 50:59
  but it's just made to appreciate the taste
• 51:01
  and maybe connect you know
• 51:03
  maybe your grandma made her special pie that you know
• 51:07
  you eat once a year and are you gonna be like
• 51:10
  no grandma like I can't have the special
• 51:12
  you know traditional pie that you always bake
• 51:14
  it's like no
• 51:15
  that's an opportunity for connection
• 51:17
  and you know
• 51:18
  that I would say is a health positive habit
• 51:22
  is connection is being able to be mentally flexible
• 51:26
  and not start stressing and spiraling about
• 51:29
  oh my gosh this isn't like aligned with
• 51:31
  you know my nutrition plan
• 51:33
  right
• 51:33
  and so having some of that balance is really important
• 51:36
  it's
• 51:37
  think it's just comes down to being real with yourself
• 51:40
  um you know
• 51:41
  sometimes people can start to like
• 51:43
  take that and be like oh yeah
• 51:45
  and it starts to maybe trickle um
• 51:47
  into not so much being balanced for them and in a
• 51:50
  in a way that isn't really serving them
• 51:53
  but I think it's so important to really
• 51:55
  focus on what your thoughts are
• 51:56
  around these different things
• 51:58
  and not stressing crazy about
• 52:00
  about slip UPS
• 52:00
  and this really leads me to the last like Big Rock
• 52:05
  but I would say
• 52:06
  if you're wanting to change your health
• 52:08
  improve your fitness improve your your nutrition
• 52:11
  whatever it is is focusing on your stress management
• 52:15
  so this is obviously a very big broad topic
• 52:19
  we can go into so many things with it um
• 52:22
  but just having different things in your life where
• 52:25
  you're you know
• 52:26
  connecting with community right
• 52:29
  that's gonna be a great way to improve you know
• 52:33
  our mental health lower stress
• 52:35
  doing things like
• 52:37
  maybe you're having a really rough day
• 52:39
  and you have your mind is racing
• 52:42
  doing something like journaling
• 52:44
  journaling your thoughts out writing things down or
• 52:47
  you know
• 52:47
  I love to take a hot bath when I'm stressed out
• 52:50
  that helps me feel so calm
• 52:51
  it's like finding
• 52:52
  what are those things that really help you distress
• 52:56
  for some people
• 52:57
  it's setting better boundaries with your work right
• 53:01
  like cutting off work at a certain hour
• 53:03
  but overall just seeing how we can make sure to
• 53:06
  have time in that calm state
• 53:09
  because that
• 53:12
  it's called like the parasympathetic state
• 53:15
  when we're calm that's very important to be in
• 53:18
  and the opposite of that would be sympathetic
• 53:20
  which is like our fight flight response
• 53:23
  and that is also great it serves its purpose
• 53:27
  but when we're like in a chronic
• 53:29
  low grade fight or flight all day
• 53:31
  that can absolutely have detrimental
• 53:34
  effects to our health and so just being aware of that
• 53:38
  if if you feel like that is
• 53:40
  you start taking steps to be able to lessen that
• 53:44
  that stress however you can
• 53:46
  and it's gonna look different from person to person
• 53:48
  but it's definitely not something to ignore
• 53:51
  when you are on a journey of improving your health
• 53:53
  cause I have a lot of people like I said
• 53:56
  who work with me who are very busy and you know
• 53:58
  their moms and they're maybe working there um
• 54:02
  just have a lot going and on their plate
• 54:04
  and stress is something that it's easy to
• 54:10
  sort of overlook and to like ignore in a way um
• 54:14
  but it's really important
• 54:15
  if you are someone
• 54:16
  who does deal with a little bit more stress
• 54:18
  is to be proactive in your stress management
• 54:22
  and I always think of it as like
• 54:23
  be be proactive with it and not reactive because
• 54:27
  you know we don't wanna be doing these things
• 54:29
  only when it's our
• 54:31
  we're blowing up and it's our worst day ever and
• 54:34
  you know we've hit our breaking point
• 54:35
  it's like okay
• 54:36
  let's maybe make meditation a regular habit and like
• 54:40
  sort of
• 54:40
  it's a help thing that will help prevent some of those
• 54:44
  you know big stressful moments
• 54:46
  so look at your stress
• 54:47
  management tools as a little bit of like
• 54:49
  a proactive type of habit um
• 54:52
  instead of just a reactive thing that you lean on
• 54:54
  when you really need it
• 54:55
  that's a great way to look at it
• 54:58
  and I think with everything
• 54:59
  we wanna be more proactive than reactive
• 55:02
  cause reactive is usually gonna come
• 55:03
  out of some kind of an emotion
• 55:05
  or something
• 55:07
  where maybe we're not putting our best foot forward
• 55:11
  yeah absolutely
• 55:12
  in this whole talk of just the big rocks
• 55:15
  and your health
• 55:16
  and how you could potentially improve things
• 55:18
  it is
• 55:19
  making that change to being proactive with your health
• 55:22
  being proactive with your fitness
• 55:24
  like with anything
• 55:26
  I think a really good example is like budgeting or
• 55:30
  you know finances if you are someone who's like
• 55:33
  well
• 55:34
  I really I need to improve my finances
• 55:36
  I really wanna improve but you know
• 55:38
  I don't wanna budget I don't wanna
• 55:40
  I don't wanna write things out
• 55:42
  I don't wanna look at the numbers
• 55:43
  it's like wait
• 55:44
  hold up how
• 55:45
  how are we how's that gonna work
• 55:46
  and so it comes it's the same thing when it comes to
• 55:49
  your health and fitness is
• 55:51
  a lot of people say oh
• 55:52
  I wanna improve this I'm trying this
• 55:54
  and they're just not really sure
• 55:55
  like what they're doing or it's very unclear
• 55:58
  but when we can get granular with all right
• 56:01
  like we're starting to track some data
• 56:03
  we're starting to have targets for you
• 56:05
  and we're starting to get consistent with those things
• 56:08
  then we can really see how is your body responding
• 56:11
  how is your health symptoms improving
• 56:13
  and being able to measure that and move you forward and
• 56:16
  you know your transformation
• 56:17
  and that's really what I hope people do is like
• 56:20
  be able to be proactive and make changes that
• 56:22
  are aligned with where they're looking to go
• 56:24
  be able to see the progress that they wanna see
• 56:27
  I think that's so well said
• 56:28
  yeah I agree with
• 56:30
  and I'm excited that
• 56:32
  you're here to tell us all of these things in a
• 56:34
  way that is digestible
• 56:37
  and something that people can implement
• 56:39
  so to everybody watching I hope that you are
• 56:43
  thinking right now of the ways that you
• 56:46
  can start implementing some of these
• 56:48
  and Anna if somebody wanted to work with you
• 56:51
  do you work with anyone online or is it all in person
• 56:55
  yeah so most of my coaching is actually fully virtual
• 56:58
  so I do fitness coaching and nutrition coaching
• 57:02
  all virtually
• 57:03
  and it's actually the best way to work with me
• 57:05
  if you are like hey
• 57:06
  I wanna transform my health I wanna transform my life
• 57:10
  we're able to really you know
• 57:11
  support you in all those different aspects versus
• 57:14
  you know it person is great if you're like
• 57:16
  I just want a session I'm busy
• 57:18
  I just you know I need to get in get out
• 57:19
  like that's kind of the only touch point
• 57:22
  but with online it's awesome
• 57:24
  because we're able to really
• 57:25
  kind of support you in all the ways
• 57:26
  and it's honestly the better way
• 57:28
  if you're really looking to transform
• 57:30
  to work with me so yeah
• 57:31
  you can absolutely work with me online if um
• 57:34
  anyone's interested lovely
• 57:35
  so tell us where they can find you
• 57:38
  yeah so best way to connect with me would be Instagram
• 57:42
  so my handle is just my name at Anna Clough
• 57:47
  so A N N A C L O U G H
• 57:50
  and then if you wanna look up my business
• 57:51
  you can look up my website
• 57:53
  it's strongandheallthy.com
• 57:55
  but the healthy has 2 L's cause the 1L was taken
• 57:59
  but so strong and healthy with 2 LS
• 58:03
  com is my site
• 58:05
  and you can also find my business page on
• 58:08
  you know Facebook
• 58:09
  you can find me kind of on all platforms
• 58:11
  so search my name search
• 58:13
  you know strong and healthy
• 58:14
  and we'll be able to connect from there
• 58:17
  that's perfect
• 58:17
  and we will link all of that in the show notes
• 58:20
  so if you wanna find Anna
• 58:21
  pop down and check out the show notes
• 58:23
  and Anna before we wrap up
• 58:25
  is there anything else that you wanna add
• 58:27
  or that we need to go over
• 58:30
  well first off
• 58:31
  thank you so much for having me on
• 58:32
  this was awesome
• 58:33
  and I really hope that for everyone listening
• 58:36
  that this was valuable and
• 58:37
  and hope that you were able to take at least
• 58:39
  one thing away today
• 58:41
  but really just what I wanna share with everyone is
• 58:44
  reiterating the message of
• 58:46
  meet yourself where you're at
• 58:48
  and start with picking maybe one thing
• 58:51
  pick pick
• 58:51
  maybe to pick two or three things
• 58:53
  and get specific with okay
• 58:56
  what do I want to implement
• 58:59
  and start tracking it
• 59:01
  start holding yourself accountable in
• 59:03
  in a way that works for you
• 59:05
  so if you say all right
• 59:06
  I wanna start drinking more water right
• 59:09
  and you just kind of say that
• 59:11
  and you just go about your life
• 59:12
  a lot of times nothing happens
• 59:14
  so if you can get specific with
• 59:17
  we call it like implementation intentions
• 59:20
  where you can say okay
• 59:21
  specifically
• 59:22
  I want to drink hundred ounces of water per day
• 59:27
  and how I'm gonna do this is
• 59:29
  I'm gonna start washing my water bottle at night
• 59:32
  I'm gonna make sure that my water filter is refilled
• 59:36
  at night so I can fill it in the morning
• 59:38
  buy a bigger water bottle to help me
• 59:41
  and having like just a little tracker
• 59:45
  you can even use like a calendar
• 59:46
  is just putting a check Mark
• 59:48
  on each day
• 59:49
  where you're able to hit those hundred ounces
• 59:51
  and remember that we're going for consistency
• 59:56
  not perfection
• 59:57
  so easy to get down on yourself if you miss a day
• 1:00:01
  miss a few days but okay
• 1:00:02
  I'm gonna keep going
• 1:00:03
  I'm gonna keep trying and just be able to move forward
• 1:00:06
  so don't think okay
• 1:00:08
  I need to be perfect but any progress is progress
• 1:00:12
  so get specific with
• 1:00:14
  what are the things that you wanna improve
• 1:00:16
  write them out and very specifically
• 1:00:17
  like imagine in your life
• 1:00:20
  what are gonna be the barriers that come up
• 1:00:22
  what are gonna be some challenges
• 1:00:23
  and how can I get ahead of that
• 1:00:25
  if you know you're someone who say
• 1:00:27
  okay I wanna start eating more protein
• 1:00:30
  but maybe your family is cooking
• 1:00:31
  all these meals that don't have much protein in them
• 1:00:34
  and maybe you go out to eat at this place
• 1:00:36
  it doesn't have a lot of protein
• 1:00:37
  whatever it is then it's gonna be really hard to
• 1:00:42
  start eating more protein
• 1:00:43
  and so you have to kind of get creative with okay
• 1:00:45
  maybe I'm gonna think okay
• 1:00:47
  I need to get some protein shakes on hand
• 1:00:50
  I need to have access to that right
• 1:00:52
  how can you make things easier for your future self
• 1:00:55
  start thinking about and visualizing
• 1:00:57
  you actually doing that thing
• 1:00:59
  and then have some sort of way that you're tracking
• 1:01:01
  your progress tracking your consistency
• 1:01:04
  to be able to make sure that we're
• 1:01:05
  following through and really being able to see
• 1:01:08
  oh okay how do I feel with implementing these things
• 1:01:11
  what's different so that we can iterate
• 1:01:14
  we can change things and just sort of not willy nilly
• 1:01:18
  just kind of hope for hope for change
• 1:01:21
  so we can't just say
• 1:01:22
  I want to be skinny and then it just happens
• 1:01:27
  yes yes
• 1:01:28
  exactly so yeah getting specific with a few things
• 1:01:31
  and just even like a consistency tracker
• 1:01:34
  you can probably find you know
• 1:01:35
  just do a quick Google search and like um
• 1:01:38
  have like a habit tracker
• 1:01:39
  but picking a few healthy habits that
• 1:01:42
  you feel confident that you can do right
• 1:01:44
  so important that you have confidence
• 1:01:46
  and you sort of
• 1:01:48
  know that you can actually implement it
• 1:01:49
  like if you say oh
• 1:01:50
  I wanna start walking uh 10K steps a day
• 1:01:54
  but you know we have an office job and then after work
• 1:01:58
  you're sitting like helping your kids with school and
• 1:02:02
  you know
• 1:02:02
  you haven't actually thought about when you're gonna
• 1:02:04
  get those steps in like that's a recipe for failure
• 1:02:07
  and so we wanna get really specific with
• 1:02:10
  start planning and being able to
• 1:02:12
  put things in place that really help support you
• 1:02:14
  and your success such a good idea
• 1:02:18
  one more thing is accountability is huge
• 1:02:20
  so yeah
• 1:02:21
  whether you're having accountability from a coach
• 1:02:23
  whether you're having accountability with
• 1:02:25
  maybe you tell you know
• 1:02:27
  your partner or just you know a family member like hey
• 1:02:30
  this is something that I'm working on and doing
• 1:02:33
  or even like on social media
• 1:02:35
  like start starting to like post it on your story
• 1:02:37
  like every day I'm posting my morning walk
• 1:02:39
  and then you can be like hey friends
• 1:02:42
  I'm this is something I'm doing
• 1:02:44
  it's day one of thirty doing a little challenge
• 1:02:47
  and like having
• 1:02:48
  some sort of external accountability is so powerful
• 1:02:52
  because
• 1:02:53
  I think a lot of people get down on themselves for not
• 1:02:56
  feeling I just don't have enough willpower
• 1:02:58
  I just can't hold myself accountable when it's like
• 1:03:00
  we're not designed for that
• 1:03:02
  it's really
• 1:03:02
  there's so much power and external accountability
• 1:03:05
  and really don't feel bad for leaning into that
• 1:03:07
  and say lead into it and utilize it
• 1:03:10
  and that is really what the most successful people do
• 1:03:13
  that are you know
• 1:03:14
  doing well with their health and fitness goals
• 1:03:16
  that's a great idea kind of like a gym buddy
• 1:03:19
  that's I always do the best working out
• 1:03:21
  when I'm going with a friend
• 1:03:22
  and we cause there are those mornings that I know
• 1:03:25
  I wouldn't have gone if she wasn't gonna be there
• 1:03:27
  expecting me to show up exactly
• 1:03:30
  and that's why people love to like hire a trainer
• 1:03:33
  is you just have the appointment right
• 1:03:35
  obviously the professional guidance and you know
• 1:03:37
  you know you do it the best way
• 1:03:38
  but just literally
• 1:03:39
  having the appointment alone is so powerful
• 1:03:42
  um but yeah
• 1:03:43
  gym buddy is awesome as well
• 1:03:44
  it's a little caveat with that is like
• 1:03:47
  you know you
• 1:03:48
  you're kind of relying on if your gym buddy
• 1:03:50
  like loses motivation or you know
• 1:03:52
  whatever it is but
• 1:03:53
  if you can have some sort of accountability with that
• 1:03:56
  or even just like texting your friends like hey
• 1:03:58
  I'm going to the gym three days a week
• 1:04:01
  and this is my new goal
• 1:04:02
  and I'm gonna send you a picture and the time stamp
• 1:04:06
  every time that I go can you hold me accountable right
• 1:04:09
  just like
• 1:04:09
  some little things like that can be really helpful
• 1:04:11
  such a good idea all right
• 1:04:13
  well everyone
• 1:04:14
  thank you for tuning in
• 1:04:15
  this has been such an informative episode
• 1:04:19
  Anna thank you so much for bringing us
• 1:04:21
  all of this information this was so great
• 1:04:23
  and I really hope that you all can take away some easy
• 1:04:28
  simple steps to get started on your
• 1:04:31
  health and wellness journey
• 1:04:32
  or if you're already started
• 1:04:34
  maybe you can just add something to help you
• 1:04:37
  keep going and continue down that path
• 1:04:40
  cause it's a long hard path
• 1:04:41
  but it's so worth it
• 1:04:43
  and you will feel better and you will see results
• 1:04:45
  and you will get there you just have to keep at it
• 1:04:47
  and that's a lot easier said than done
• 1:04:49
  we know
• 1:04:49
  but we're just here to encourage you to try your best
• 1:04:52
  so thanks for tuning in
• 1:04:54
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• 1:04:56
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• 1:04:59
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• 1:05:02
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• 1:05:06
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• 1:05:14
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• 1:05:16
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• 1:05:18
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• 1:05:27
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• 1:05:54
  this was fantastic and we will see you next time