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10 Things I’ve Learned On My Health & Fitness Journey · Health Unscripted

0:05
SPEAKER_00: All right, all right, all right.
0:06
SPEAKER_00: What's up, guys?
0:07
SPEAKER_00: Welcome back to another week of health unscripted this week's episode because we are back from traveling and again the hiatus.
0:14
SPEAKER_00: Listen, guys, maybe one episode a month is more my speed.
0:18
SPEAKER_00: Just kidding.
0:19
SPEAKER_00: We just launched Master Metabolism.
0:21
SPEAKER_00: Today is day one.
0:23
SPEAKER_00: If you're listening to this, it's Thursday.
0:24
SPEAKER_00: So Monday the 20th was day one.
0:26
SPEAKER_00: We had to get everybody ready for that.
0:28
SPEAKER_00: The launch, it is great.
0:29
SPEAKER_00: I cannot wait.
0:30
SPEAKER_00: I am so excited for Master Metabolism.
0:33
SPEAKER_00: It's one of my favorite programs that actually it's like my baby because I'm the one on it doing the one hour calls every week.
0:41
SPEAKER_00: And I will say, I don't know if I'm ever going to launch it in this capacity again, but we'll see.
0:46
SPEAKER_00: If I do, it's fall.
0:47
SPEAKER_00: And you can find the wait list on my Instagram bio if you want to sign up for the next one.
0:51
SPEAKER_00: I'm also going to attach the wait list in this uh show notes here so you guys can get on it.
0:55
SPEAKER_00: It's a 12-week program with custom macros, workouts, all the works, Facebook group, check-ins, et cetera, uh, weekly live calls, all focused on restoring your metabolism and getting things back up in working order because you need a diet before you diet.
1:09
SPEAKER_00: And if you've been on a chronic diet forever, this is why you're probably not seeing results.
1:13
SPEAKER_00: So, speaking of seeing results and just being in the fitness industry and what I have learned over the years.
1:20
SPEAKER_00: It's funny, a couple of years ago, I think 2020, I made a post about like the 10 things I wish I knew when I started my fitness journey.
1:27
SPEAKER_00: And that's the topic of today's episode is 10 things I've learned since being in the fitness industry and like the health and fitness industry, wellness.
1:35
SPEAKER_00: Cause some of you, I mean, if you're listening and you're new here, um, I am a pharmacist or was a pharmacist.
1:41
SPEAKER_00: I used to work for big box like retail pharmacies like Walgreens and public.
1:44
SPEAKER_00: Shout out if you're in the southeast United States.
1:47
SPEAKER_00: And then I quit like two years ago, almost two and a half years ago, and did um leaned into coaching, culture.
1:54
SPEAKER_00: Wow, guys, leaned into coaching full time.
1:57
SPEAKER_00: And it's been an awesome journey and a great ride.
2:00
SPEAKER_00: And so I have that experience in allopathic western medicine.
2:03
SPEAKER_00: I have my own experience in holistic and more naturopathic medicine with my own health issues and then competing years ago.
2:10
SPEAKER_00: So, over all of that, I've compiled a list of 10 things that I have personally learned and wish I knew sooner.
2:19
SPEAKER_00: But you have to go through trials and tribulations, trial and error to really get the best stuff.
2:25
SPEAKER_00: And, you know, if I make this episode again in a year, I'm sure something's gonna be different on the on the list.
2:30
SPEAKER_00: If I make it in two years, it might not even have the same things on it at all.
2:34
SPEAKER_00: So I will say, compared to 2020, this list only has like one or two of the same things on it, which is really funny.
2:42
SPEAKER_00: Um, if you want to see the 2020 list, you can go to our website at teambdncoaching.com, click on blogs.
2:49
SPEAKER_00: And I honestly think it's still like only the second blog on there because we stopped.
2:53
SPEAKER_00: I stopped blogging in 2020 and got into more podcasting.
2:57
SPEAKER_00: And then we're actually gonna replace that blog soon into just putting all our podcasts up on the website.
3:02
SPEAKER_00: So I really can't wait for that.
3:04
SPEAKER_00: It's all in the works this year and and this next quarter, first and second quarter.
3:08
SPEAKER_00: So lots to look out for right now.
3:10
SPEAKER_00: But let's dive into it.
3:12
SPEAKER_00: The 10 things I wish I knew, and I'm gonna explain these also in detail a little bit.
3:16
SPEAKER_00: So if this episode is longer than my normal 20, 25 minutes, sorry, but not sorry.
3:21
SPEAKER_00: I think these are really beneficial and you guys will really like hearing them.
3:25
SPEAKER_00: And then I would love to hear your feedback on whether you agree, disagree, you know, shout me out on Instagram, message me, let me know.
3:33
SPEAKER_00: Um, I do get a couple of comments sometimes, like I really didn't think it was gonna be you who answered, or like I found you on your podcast and I binged all your episodes, and you know, I just I was afraid to reach out.
3:45
SPEAKER_00: Like, don't be afraid to reach out.
3:47
SPEAKER_00: I'm just a normal weirdo, I'm just I'm just weirdo.
3:50
SPEAKER_00: I'm just normal, just a slide of my DMs.
3:53
SPEAKER_00: I want to hear from all of you guys, okay?
3:55
SPEAKER_00: All right, enough of that.
3:56
SPEAKER_00: Let's dive in.
3:57
SPEAKER_00: If you're watching the video portion of this on YouTube, I'm pulling up my list right now because if you think I memorized all 10 of these, you're out of your mind.
4:05
SPEAKER_00: My memory is great, but for the um purpose and privilege of my ADD, a list is sufficient.
4:13
SPEAKER_00: So, all right, 10 things I wish I knew sooner about health and fitness and wellness and nutrition, and we're gonna shorten that title.
4:21
SPEAKER_00: But number one, an all or nothing mindset gets you nowhere.
4:26
SPEAKER_00: And what do I mean by all or nothing mindset?
4:28
SPEAKER_00: Okay, so all or nothing mindset means you're very black and white.
4:32
SPEAKER_00: Like I can completely have this or I can't have it at all.
4:36
SPEAKER_00: And so what happens with an all or nothing mindset, and where I really had an all or nothing mindset was when I was competing.
4:42
SPEAKER_00: Like I could only have what was on my meal plan or bust, or like my cheat meal, and I'd go freaking ham and just eat everything.
4:52
SPEAKER_00: And the cheat meal would turn into like a cheat day sometimes, and it was crazy.
4:55
SPEAKER_00: It was like there's good and bad foods with an all or nothing mindset.
4:58
SPEAKER_00: You have to work out seven days a week, or you're not good enough.
5:01
SPEAKER_00: That's what happens with the all or nothing mindset.
5:04
SPEAKER_00: It's trash.
5:05
SPEAKER_00: Throw that whole thing away.
5:07
SPEAKER_00: The best thing I've ever learned is balance and how you can have, you know, it's not an all or nothing mindset.
5:14
SPEAKER_00: We need to stop with the or like I can have memories or I can stick to my goals.
5:19
SPEAKER_00: I can have memories and stick to my goals.
5:22
SPEAKER_00: And that's the mindset that is truly amazing.
5:25
SPEAKER_00: All or nothing mindset sucks big ones.
5:28
SPEAKER_00: And that's one thing I wish I knew sooner because I swear to you, I was just talking to friends about this over the weekend.
5:34
SPEAKER_00: I used to go to bed and like only have protein before bed.
5:37
SPEAKER_00: Like that was what I knew.
5:38
SPEAKER_00: That was what was programmed in my mind.
5:39
SPEAKER_00: Like, you can only have protein before bed or else you're gonna gain all this weight and wake up heavier tomorrow and just body fat everywhere.
5:46
SPEAKER_00: And so, like the nights I'd maybe have like fruit, I'd be like, oh my God, you can't have sugar before bed.
5:51
SPEAKER_00: You're making such a terrible mistake.
5:54
SPEAKER_00: Or oh my God, you can't eat after 8 p.m.
5:57
SPEAKER_00: Oh my God.
5:58
SPEAKER_00: And it's like, no, no, no, that's not what happens.
6:01
SPEAKER_00: That's honestly not what happens.
6:04
SPEAKER_00: So I quickly learned, or I didn't quickly, this took me years, guys.
6:08
SPEAKER_00: Took me years, and honestly, it it uh I had so much relearning to do after my competitions and my shows because my shows gave me an eating disorder.
6:18
SPEAKER_00: If you guys have ever heard of uh orthorexia, it's like the obsessive compulsiveness of eating and and being in that obsessive nature.
6:26
SPEAKER_00: So it wasn't anorexia, it wasn't bulimia, anything like that.
6:28
SPEAKER_00: I was eating.
6:29
SPEAKER_00: It was just I was so obsessed with what I was eating, when I was going to eat.
6:33
SPEAKER_00: Like all I thought about was food, but in a negative way, and my body, but in a negative way, and training, but in a negative way, right?
6:40
SPEAKER_00: So the all or nothing mindset was really heavy there.
6:44
SPEAKER_00: And I'm so glad that I've shifted out of that and hiring coaches, going through these health issues that I did, all of that really, really helped.
6:52
SPEAKER_00: So um, all or nothing mindset is literally the worst.
6:58
SPEAKER_00: It gets you nowhere, it's not helpful at all.
7:01
SPEAKER_00: And know that, like, I want to distinguish something.
7:03
SPEAKER_00: All or nothing mindset doesn't mean like you're disciplined versus undisciplined.
7:08
SPEAKER_00: Like just because like you work out seven days a week versus six days a week doesn't mean that you're undisciplined because you didn't make it that seventh day.
7:17
SPEAKER_00: Like you actually need rest.
7:19
SPEAKER_00: It doesn't need to be all or nothing.
7:21
SPEAKER_00: There is a gray area.
7:23
SPEAKER_00: There is a gray area, and that's what I want most people to learn is the gray area.
7:28
SPEAKER_00: All right, number two, supplements are not the end all be all.
7:32
SPEAKER_00: Listen, I got out of pharmacy and drugs and now into holistic nutrition.
7:37
SPEAKER_00: And I swear to you, I still get asked a lot, what supplement can I take for XYZ?
7:43
SPEAKER_00: And it's like supplements have become the new easy quick fix type of situation.
7:48
SPEAKER_00: It's become the new like medication big pharma industry is supplements.
7:52
SPEAKER_00: And that's because there's so many.
7:53
SPEAKER_00: And if you go to any vitamin and supplement store, they're gonna be like, take CLA for fat loss, take hydroxica and back burners, and you need ketones and you need whatever, right?
8:04
SPEAKER_00: Like put MCT oil in your coffee and it's like, can we chill for like a hot minute and take like a step back?
8:11
SPEAKER_00: And do you even know how much supplements are?
8:13
SPEAKER_00: Supplements are so expensive.
8:15
SPEAKER_00: And to just like have a whole supplement cabinet and take a ton of supplements, your liver is gonna hate you because it all needs to be metabolized by your liver, first of all.
8:26
SPEAKER_00: So there are supplements that I believe are worthwhile, and I can give you a list of what I take right now because it's not that much, and it is by memory what I what I take.
8:36
SPEAKER_00: Um, if you do have supplement questions, you can always run them by me and I'll, you know, I'll answer you, like I said on Instagram, and we can go through supplements.
8:45
SPEAKER_00: But I want to say supplements are not going to help you if you are getting shitty sleep or not sleeping, if you're eating shitty food or not eating enough, if you are falls to the wall training too hard or you're not training at all and your activity is super low.
9:00
SPEAKER_00: We need to fix the lifestyle factors before we start slamming supplements and easy buttons because we want a band-aid and we want a quick quick fix.
9:07
SPEAKER_00: It's not going to work like that.
9:09
SPEAKER_00: So, for overall general health for supplements and vitamins and minerals and things like that, I don't suggest a multivitamin.
9:17
SPEAKER_00: That may surprise some of you because I'm a pharmacist and most health people suggest a multivitamin.
9:22
SPEAKER_00: I do not because the things that we need are in such low doses in multivitamins and they're also not FDA regulated.
9:31
SPEAKER_00: So it's kind of like a crapshoot of what you're gonna get.
9:33
SPEAKER_00: So what I suggest is taking the vitamins that you need specifically in their own form.
9:39
SPEAKER_00: So for example, every single day I take vitamin C and I take 2,000 to 3,000 milligrams a day because that also helps with adrenals and I'm hypothyroid.
9:48
SPEAKER_00: So vitamin C, I take 5,000 units of vitamin D per day.
9:52
SPEAKER_00: Most people are deficient in vitamin D.
9:54
SPEAKER_00: Vitamin D is amazing.
9:55
SPEAKER_00: Um I take zinc every night and I started that during COVID.
9:59
SPEAKER_00: You know, I used to take it here and there, but when COVID happened, I just upped vitamin C, D, and zinc every single day.
10:05
SPEAKER_00: And that's my immunity cocktail.
10:07
SPEAKER_00: Plus, you know, zinc helps with um not only immunity, but thyroid function as well.
10:13
SPEAKER_00: So what else do I take?
10:15
SPEAKER_00: I take a gut supplement called gut armor.
10:19
SPEAKER_00: So I will go more into detail about that in future episodes when we get into gut health.
10:23
SPEAKER_00: But what it is is a postbiotic.
10:25
SPEAKER_00: So I don't take probiotics all the time.
10:27
SPEAKER_00: I cycle in and out of probiotics because you know sometimes they're not always helpful and we do cycle off of them.
10:32
SPEAKER_00: But I do take a postbiotic as well, which is what the probiotics spit out the result of the probiotic, right?
10:40
SPEAKER_00: Um, so I take one of those for inflammation and extra gut health.
10:44
SPEAKER_00: I take L-glutamine every morning in my warm water, which helps with the gut lining as well and leaky gut and gut permeability.
10:51
SPEAKER_00: It also helps with muscle soreness and recovery because it's an amino acid.
10:54
SPEAKER_00: I take collagen.
10:55
SPEAKER_00: I put collagen in my coffee every morning.
10:57
SPEAKER_00: That's just simply for extra protein and it can't really hurt with the hair, skin, nails, and joints.
11:02
SPEAKER_00: Mostly it's come out in joint health, and I will take it.
11:05
SPEAKER_00: Um, same with the skin.
11:07
SPEAKER_00: I'll take that too.
11:08
SPEAKER_00: Protein powder is considered a supplement.
11:10
SPEAKER_00: I definitely use that to get in my protein macros every day.
11:13
SPEAKER_00: I take creatine every single day, and that's to help with my performance and muscle growth in the gym.
11:19
SPEAKER_00: What else?
11:20
SPEAKER_00: Oh, magnesium glycinate.
11:22
SPEAKER_00: I take that every night before bed, and that's because, again, most Americans, most people are deficient in magnesium, and this is super great for sleep, anxiety, all the things.
11:31
SPEAKER_00: There's different formulations of magnesium that can be on a different episode as well.
11:35
SPEAKER_00: But one thing I will say is I do recommend if you can take a multi, a micronutrient blood test, if that's available to you at any point in time, then you can really see where you're deficient and get the vitamins and minerals you actually need from doing one of those tests instead of just like crapshooting, right?
11:54
SPEAKER_00: I also really like NAC and glutathione.
11:57
SPEAKER_00: Um, those are liver support and antioxidant support, because what happens now is like the food and the quality of food and the quality of soil sucks.
12:04
SPEAKER_00: So I would prefer people take vitamins and minerals, you know, if we can't get it in our diet.
12:09
SPEAKER_00: And even if you eat super healthy and clean, sometimes you just can't get it in your diet.
12:13
SPEAKER_00: But as far as like sports performance supplements, definitely would recommend like the protein powder, creatine, L-glutamine for gut health, collagen, I like.
12:23
SPEAKER_00: Um what else?
12:25
SPEAKER_00: Uh, I feel like I'm there's a ton more that I'm like forgetting.
12:28
SPEAKER_00: But again, if you have any questions, you can ask me.
12:30
SPEAKER_00: But they're not going to drastically improve your life in any way unless you are deficient in those things.
12:37
SPEAKER_00: And the only way to know if you're deficient is to get a test, good test.
12:42
SPEAKER_00: Okay, number three.
12:44
SPEAKER_00: Macros, listen, this is going to be personal to me, but I'm going to share that part of the story.
12:49
SPEAKER_00: Macros and tracking are life.
12:53
SPEAKER_00: They are life.
12:54
SPEAKER_00: Like I wish I would have started tracking macros when I was 22 when I started my fitness journey and when I started competing, because all I knew back then were strict ass meal plans and starvation and restriction.
13:07
SPEAKER_00: Macros gave me such a balance of food that I could have technically whatever I wanted as long as it fit within my macro goals.
13:16
SPEAKER_00: And I found such freedom in that because it got rid of the bad, the good and bad foods.
13:20
SPEAKER_00: It got rid of the all or nothing mindset.
13:22
SPEAKER_00: It helped me change the fact that like I couldn't keep chips in my cupboard because I knew they were there and they were like whispering to me through the cupboard, through the door, and I'd have to go binge eat the shit out of them.
13:35
SPEAKER_00: So I couldn't keep them in the house, couldn't keep ice cream, couldn't keep anything in the house.
13:38
SPEAKER_00: I remember, oh my God, I had to like block myself from the freezer when it was Girl Scout cookie season and I had thin mints in there.
13:47
SPEAKER_00: Like it was not good, y'all.
13:49
SPEAKER_00: So macros allowed me to be like, hey, I can have some of these chips and it fits, and I don't have to deprive myself all the time.
13:56
SPEAKER_00: And I can have them every day if I want and make them fit.
13:59
SPEAKER_00: And it's golden.
14:00
SPEAKER_00: I can have three thin mints a day and not have to binge the whole package because I'm not supposed to have these, right?
14:07
SPEAKER_00: So not only did it help with the all or nothing mindset and the balance, but it also helped me shift more into intuitive eating because I really found out how much I was under-eating, how much protein I maybe wasn't eating or was eating not the right types.
14:22
SPEAKER_00: Like I found out so much self-awareness about food and myself when I started tracking.
14:28
SPEAKER_00: And this is why I tell clients and I tell people like, you don't have to track forever, but tracking for six months will really help you understand yourself and food way better.
14:37
SPEAKER_00: And one example I always like to give is people think peanut butter is a great source of protein.
14:42
SPEAKER_00: It is a shit source of protein.
14:44
SPEAKER_00: It is a great source of fat, but everyone thinks it's a great source of protein.
14:48
SPEAKER_00: So they're like, oh, I need protein.
14:50
SPEAKER_00: I'm just gonna have like peanut butter.
14:52
SPEAKER_00: And then you end up in a calorie surplus because it's actually really calorie dense and you're not getting any protein.
14:58
SPEAKER_00: In fact, protein is the smallest macro in peanut butter.
15:01
SPEAKER_00: It has more carbs than it does protein.
15:03
SPEAKER_00: And it's a fat source.
15:04
SPEAKER_00: So you learn these things when it comes to tracking.
15:07
SPEAKER_00: You also learn, like I posted on a story last weekend, that you know, we like to demonize carbs and things like that.
15:13
SPEAKER_00: And to be honest, it's not even on this list because I didn't need to learn that carbs were amazing.
15:17
SPEAKER_00: I love carbs.
15:18
SPEAKER_00: That's a shout out to carbs here, as if as if we're affiliated by carbs.
15:22
SPEAKER_00: Um, but potatoes are actually one of the least carb foods of the carby foods.
15:30
SPEAKER_00: Like bread has more, rice has more, pasta has more, and people demonize potatoes.
15:34
SPEAKER_00: And it's like, yo, you have to eat a lot of potatoes to get the same amount of carbs that you would from like a serving of rice.
15:40
SPEAKER_00: Um, a banana has more carbs than potatoes, and you'd only know that if you tracked and you paid attention to the food.
15:46
SPEAKER_00: So I don't want people to think like tracking is disordered eating or is just too much or tedious.
15:54
SPEAKER_00: It's so helpful and so beneficial.
15:57
SPEAKER_00: And I do want to note like as someone who had orthorexia and like kind of an obsessive eating disorder, I know tracking's not for everyone if you become really obsessive.
16:07
SPEAKER_00: And I'm not saying that you should do it if you have any of these qualities.
16:10
SPEAKER_00: Please don't.
16:11
SPEAKER_00: Obviously, if it works for you, it works for you.
16:13
SPEAKER_00: But it helped me get over that because it provided me a balance.
16:17
SPEAKER_00: And yes, you have to learn not to get so fixated on the numbers.
16:21
SPEAKER_00: And again, all or nothing mindset.
16:23
SPEAKER_00: If you don't hit perfect zeros, that's cool.
16:26
SPEAKER_00: You still won the day.
16:27
SPEAKER_00: Okay.
16:28
SPEAKER_00: Um, we like to tell our clients come within 10 grams of fat or carbs and then five grams for, or excuse me, 10 grams with protein and carbs, and then five grams for fat.
16:39
SPEAKER_00: And then that's a good day.
16:41
SPEAKER_00: Okay.
16:41
SPEAKER_00: So again, just providing balance and learning grace.
16:44
SPEAKER_00: But macros taught me so much, and this is why we do macros in our program.
16:48
SPEAKER_00: And it's taught our clients so, so much as well.
16:51
SPEAKER_00: Okay, number four, hit workouts can hurt you more than help you.
16:56
SPEAKER_00: And I already know, you guys already know, if you've binge my podcast, I have a previous episode about HIT workouts and how they're not for everyone.
17:03
SPEAKER_00: Um, hit workouts are again some of the newest.
17:08
SPEAKER_00: They're not new anymore.
17:09
SPEAKER_00: It's just still like a craze.
17:11
SPEAKER_00: So if you're going to anything that's like high intensity, um, you know, F45s, boot camps, orange theories for sure, uh, what are some of the other ones?
17:21
SPEAKER_00: Burn, um, burn boot camp, Peloton, to be honest with you, cycling is high intensity, crossfit is high intensity.
17:29
SPEAKER_00: Hit workouts can hurt you more than help you if the other stressors in your life are unbalanced, if your hormones are out of whack, if you have gut health issues and you're not eating enough.
17:44
SPEAKER_00: All right.
17:45
SPEAKER_00: So HIIT workouts can be beneficial for a couple days a week.
17:48
SPEAKER_00: And I mean like one to two, if we want to test like cardiovascular skills and things like that.
17:53
SPEAKER_00: And HIT workouts should not be longer than like 15, 20 minutes.
17:57
SPEAKER_00: But some of these classes are an hour, 50 minutes, 45 minutes.
18:00
SPEAKER_00: That's a long enough time and unnecessary.
18:02
SPEAKER_00: So the reason I don't love HIT workouts and why I think they can hurt you more than help you is they increase your cortisol dump.
18:08
SPEAKER_00: And if you're already super high stressed, it's just gonna make your results worse.
18:13
SPEAKER_00: You're just gonna get more bloated, you're not gonna lose the weight, um, you're gonna get more weight gain from cortisol, cravings are gonna be all over the place.
18:19
SPEAKER_00: It's not gonna be a good time.
18:21
SPEAKER_00: Most people who are doing HIIT workouts are also under-eating and they're also cutting out carbs because we're on a weight loss journey.
18:26
SPEAKER_00: So all of that tied together is like a recipe for disaster for your hormones and for your metabolism.
18:31
SPEAKER_00: So it's just further gonna drive your hormones out of whack.
18:34
SPEAKER_00: And a lot of people get up early in the morning to go do these classes and they don't eat breakfast.
18:38
SPEAKER_00: So fasted HIIT workouts are even worse, y'all.
18:41
SPEAKER_00: These are the ones that can hurt you more than help you.
18:44
SPEAKER_00: Um, if you are having proper recovery, you are sleeping enough, you are eating enough, you are eating carbohydrates, you do have your period, your hormones are great, your thyroid is great, by all means, try some HIIT workouts.
18:57
SPEAKER_00: It sounds awesome.
18:58
SPEAKER_00: But if you are in a stressed-out state, avoid them.
19:01
SPEAKER_00: If you have PCOS, hypothyroid, things like that, even if they are controlled, I'd still urge against it.
19:08
SPEAKER_00: HIIT workouts fucked me up.
19:10
SPEAKER_00: And that was contributing to my thyroid issues.
19:12
SPEAKER_00: And now I don't do them at all, ever.
19:15
SPEAKER_00: I can't remember the last HIIT class I did.
19:17
SPEAKER_00: And if anyone asks me to go do one with them, I will kindly say, no ma'am.
19:22
SPEAKER_00: I'm not interested.
19:24
SPEAKER_00: Uh, I guess I could do it to like test my endurance and my my cardiovascular skills, but I don't want to.
19:30
SPEAKER_00: I don't have a need to.
19:31
SPEAKER_00: Um, I guess you could say it's like a PTSD.
19:35
SPEAKER_00: But again, keep it to like one to two days a week and just know that doing them every day ain't gonna be.
19:43
SPEAKER_00: Oh, another thing with HIIT workouts, a lot of people do them to try and build muscle.
19:47
SPEAKER_00: And those are the worst things to build muscle.
19:49
SPEAKER_00: Not only are you not following the program structure for a long, a long enough period of time, your forum is probably suffering at the speed at which you're doing the workout.
19:56
SPEAKER_00: You're not adequate, adequately able to raise the amount of weight that you're doing to push yourself.
20:01
SPEAKER_00: So there's just no structure, and it's not really gonna do anything for muscle gain.
20:05
SPEAKER_00: So not after the first month anyway.
20:08
SPEAKER_00: All right, number five.
20:09
SPEAKER_00: Oh, we are almost halfway through in this episode of 20 minutes.
20:12
SPEAKER_00: Buckle up, people.
20:14
SPEAKER_00: Okay, five.
20:15
SPEAKER_00: How you feel over how you look.
20:18
SPEAKER_00: That is something I wish I knew sooner, too.
20:20
SPEAKER_00: Because back, especially when I was competing, I had an eight-pack.
20:24
SPEAKER_00: I was tiny, I was lean, I was veiny, I loved it.
20:28
SPEAKER_00: I was like, I never thought I'd ever have abs in my life, and now I have all the abs and I want to look like this forever.
20:34
SPEAKER_00: Problem was I felt like absolute total shit, dog shit, um, horseshit, whatever, whatever the worst, biggest shit is, that's how I felt.
20:43
SPEAKER_00: I was tired all the time.
20:44
SPEAKER_00: I was cranky, I was irritable.
20:47
SPEAKER_00: Honestly, I think the only reason I had a period was because I was on birth control and I was having a withdrawal bleed.
20:52
SPEAKER_00: I couldn't tell you if I was actually having a period.
20:55
SPEAKER_00: Um, I my hair was like not great quality because when you're not eating enough and you're super stressed and you have thyroid issues because of all this stuff, it falls out.
21:05
SPEAKER_00: Um, I felt terrible.
21:08
SPEAKER_00: And so, what's the point of looking amazing if you want to go to bed super early every night?
21:14
SPEAKER_00: You don't want to socialize and you're cranky, and you just ultimately can't live your life.
21:19
SPEAKER_00: There's no point.
21:20
SPEAKER_00: You can look great inside, and for pictures, nothing.
21:23
SPEAKER_00: So my workout suffered, like it was not a good time.
21:27
SPEAKER_00: So I wish I knew sooner.
21:29
SPEAKER_00: And this is one of those things, too, where you can have both.
21:32
SPEAKER_00: You can look great and you can feel great.
21:35
SPEAKER_00: It's just gonna take more time and you have to do it in the right way, and you have to do things in phases.
21:40
SPEAKER_00: So you need to be at maintenance most of the time and then go into a cutting phase when it's right for you.
21:45
SPEAKER_00: You can take some time to bulk and put on more muscle, but you have to do things in phases.
21:50
SPEAKER_00: You can't rush it, you can't, there's no easy button.
21:53
SPEAKER_00: You have to be patient and it's going to take years.
21:57
SPEAKER_00: But that is okay because it's about the journey.
22:00
SPEAKER_00: falling in love with the journey and the desk not the destination and just being a healthier human and feeling great.
22:06
SPEAKER_00: This is what we want.
22:07
SPEAKER_00: We want to feel great.
22:08
SPEAKER_00: So how you look over how you feel I'm sorry.
22:12
SPEAKER_00: How you feel over how you look every day.
22:15
SPEAKER_00: Every day plus Sunday.
22:16
SPEAKER_00: Okay.
22:17
SPEAKER_00: Number six, being low body fat and super lean is not sustainable.
22:22
SPEAKER_00: It ain't sustainable.
22:23
SPEAKER_00: And I have to tell people that all the time like listen I know your goal body is like such and such on Instagram or maybe like I want to get back to my show, my show leanness, right?
22:36
SPEAKER_00: It's not sustainable.
22:37
SPEAKER_00: Those competitors you see on your Instagrams and on the stages, they do not look like that year round.
22:43
SPEAKER_00: They look like that for their shows and then that's it.
22:46
SPEAKER_00: You cannot stay super low body fat as a woman and have it be okay for your hormones.
22:53
SPEAKER_00: It will not be okay for your digestive health.
22:55
SPEAKER_00: It will not be okay for your metabolism.
22:58
SPEAKER_00: So being that super lean, just know that there are consequences that you are going to go through and feel unless you are a genetically gifted goddess of a person it's not sustainable.
23:11
SPEAKER_00: So if you do end up having a little more body fat, that's fine.
23:16
SPEAKER_00: It's fine.
23:17
SPEAKER_00: Body fat is fine.
23:18
SPEAKER_00: Actually we need body fat for optimal hormones women need 10 to 12% body fat to survive.
23:25
SPEAKER_00: Survive to thrive I would argue we probably need to be above 18 to 20% to thrive.
23:35
SPEAKER_00: And that doesn't mean that you can't have abs.
23:37
SPEAKER_00: You can have abs at that you know you just have to build them up with muscle and get rid of most of the layer of body fat in that area over time.
23:46
SPEAKER_00: But being that lean is not sustainable and we need to stop chasing unrealistic expectations and more people need to talk about it like listen yeah I look fucking great on stage but this is what I look like in the offseason because most of these competitors are also in improvement season, which means they need to eat more to put on muscle to look even better on stage next time.
24:05
SPEAKER_00: You don't think that they just like grow muscle in those deficits.
24:08
SPEAKER_00: It's not possible.
24:09
SPEAKER_00: So no um number seven structured programming when it comes to exercise is absolutely necessary.
24:20
SPEAKER_00: It is key and when I say that I mean do you go to the gym and you just do what you feel like do you just do what machines are open?
24:27
SPEAKER_00: Do you maybe have a plan like back and buys but again you do what's open or you just do what you feel like that day.
24:34
SPEAKER_00: You're not really recording what weights you're using.
24:36
SPEAKER_00: You're not really tracking anything you're doing different workouts every day or you're using an app that changes up the workouts all the time or you're going to a hit class type of thing where they change the workouts all the time to keep you interested muscle confusion whatever whatever the BS is that that we're that we're marketing right that's not going to get you anywhere either structured programming is following blocks of training for minimum four weeks at a time of the same programming same programming.
25:09
SPEAKER_00: Why do we do this?
25:10
SPEAKER_00: This allows for us to experience progressive overload.
25:14
SPEAKER_00: Now progressive overload I've made some posts on this it's not a thing it is something that happens when we train but it's not something that you do.
25:24
SPEAKER_00: So for example if you're doing the same workout like today let's take front squats for example I've been doing front squats for probably the last six weeks six or seven weeks they've been in my programming this programming block is long.
25:35
SPEAKER_00: I hated them in the beginning I could not get my wrist flexibility to do what I needed it to do.
25:40
SPEAKER_00: I was getting comfortable with the form um I hated it if it was my choice I'd probably never do a front squat again.
25:46
SPEAKER_00: I would have done it that day to like try it out and been like nah not for me and move on.
25:51
SPEAKER_00: However front squats are such an amazing exercise for the quads and it helps with glute engagement with taking the pressure off your lower back.
26:01
SPEAKER_00: Not only that it does help build up front body and core strength because you're you're utilizing you have to hold the bar differently right so it's such a great exercise and what these progressive overload training blocks allow you to do is they allow you to get more comfortable with the movement week to week.
26:19
SPEAKER_00: So by week two maybe my wrists were feeling a little better and I was like getting deeper in the squat so I like understood how to do it better.
26:27
SPEAKER_00: Like okay second time around I'm starting to get a little used to it I like it.
26:31
SPEAKER_00: Third week I could add some more weight and be like cool okay wrists are good now like my wrists are used to being flexed back in that position.
26:39
SPEAKER_00: I understand how to hold the bar now this is great where my feet need to be now let me add some weight and push this thing.
26:45
SPEAKER_00: Four weeks now I'm like yep got the movement down.
26:49
SPEAKER_00: Now we're really going to add some more weight and work on my depth and my muscle connection and control.
26:54
SPEAKER_00: That's four weeks right there and I just felt comfortable within that four weeks.
26:58
SPEAKER_00: Now what if I changed it right away like we didn't really master the front squat or really get to like the meat and potatoes of the front squat.
27:06
SPEAKER_00: So now for the past couple of weeks I've really been pushing it and adding in that weight so that I can see the growth in that muscle.
27:14
SPEAKER_00: Okay.
27:14
SPEAKER_00: So that's how progressive overload works is you keep continuing to do the same movement over and over week after week until you notice that what you were doing the previous week is now super easy to you this week.
27:28
SPEAKER_00: So then you can bump it up or you can do more reps or you can rest less because your cardiovascular skills are amazing.
27:35
SPEAKER_00: It's just something that happens when you do the movement more you're able to progress in a certain way.
27:43
SPEAKER_00: And without this there is no muscle growth there is there is like it's chaotic training at that point.
27:49
SPEAKER_00: So a structured program that you can keep for weeks at a time is really the key goal when it comes to building muscle and getting on an adequate workout routine.
28:01
SPEAKER_00: Number eight consistency I like how I guess consistency wins the game.
28:08
SPEAKER_00: If you want results and you want to keep those results and you want to be you know Ashley 2.0 I just got really congested all of a sudden I wonder if I'm allergic to something in my office.
28:20
SPEAKER_00: I need to blow my nose um consistency is key.
28:24
SPEAKER_00: If you want to keep these results if you want to be the next best version of yourself and change these lifestyle habits change these behavior patterns that have been holding you back consistency is the only way to do that.
28:35
SPEAKER_00: And that means we say fuck your feelings to motivation because motivation simply relies on feelings.
28:42
SPEAKER_00: You feel motivated so you feel like going to the gym that day and crushing a PR you feel like meal prepping.
28:49
SPEAKER_00: You feel like cooking yourself a delicious dinner.
28:52
SPEAKER_00: Consistency does not rely on motivation because you are not going to feel motivated all the time.
28:59
SPEAKER_00: Sometimes you're not going to feel like meal prepping you're not going to feel like cooking dinner or making something healthy if if that's the case you're not going to feel like getting up and going to the gym.
29:07
SPEAKER_00: And even if you excuse me make it to the gym, you might not feel like crushing that workout.
29:13
SPEAKER_00: This is where you have to do it anyway.
29:15
SPEAKER_00: This is where discipline kind of comes in and it becomes a habit and part of your routine and you got to show up for yourself anyway and consistently do these things every day or even every other day so that you can keep the results.
29:29
SPEAKER_00: We can't just do it for 12 weeks and then return back to our old habits and expect the changes to stay around.
29:35
SPEAKER_00: We have to consistently keep these things up so if you are doing a plan where you cannot be consistent because it's too restrictive or just like unrealistic like for example keto like me eliminating carbs for the rest of my life is unrealistic and I will never be able to be consistent with that because that sucks.
29:56
SPEAKER_00: That does not sound like a life I want to live.
29:58
SPEAKER_00: So I would not be able to be consistent with keto.
30:01
SPEAKER_00: I would not be able to be consistent with two a day workouts if that's my plan because again life and it's unnecessary.
30:08
SPEAKER_00: It's that's an all or nothing mindset that I used to have back then too is two a days.
30:12
SPEAKER_00: You need to find something that you can be consistent with and do it and do it day in and day out and that is how you become the 2.0 version of yourself is being consistent with the small changes that are that's what's going to make the biggest change overall that is the biggest dial mover is consistency.
30:30
SPEAKER_00: Consistency 100% is the name of the game it wins the game the other thing that wins the game is fiber.
30:39
SPEAKER_00: Fiber is the goat that is how I titled that one fiber is the greatest of all time another way if you want to balance your blood sugars have energy have healthy poops actually poop and not be constipated feel great and not have blood sugar crashes feel full and satisfied fiber.
30:58
SPEAKER_00: Fiber is amazing I've I've had another podcast episode on fiber before it's the magic ingredient to keep your results and weight loss and all the things a lot of people right now are struggling with insulin resistance and decreased insulin sensitivity due to lifestyle factors and things like that.
31:13
SPEAKER_00: Fifth and the reason why I get so angry at practitioners and coaches who are like cut out all carbs is because fiber is only found in carbohydrates.
31:23
SPEAKER_00: So if you're not eating carbohydrates you're not going to get any fiber in your diet and you're going to feel hungry.
31:30
SPEAKER_00: You're going to feel unsatisfied you're probably going to be constipated because you don't have anything helping that move through the bowel tissue like protein can be constipating if you're only eating protein.
31:43
SPEAKER_00: Fiber is amazing.
31:45
SPEAKER_00: Fiber also blunts the blood sugar response in certain foods if we're eating like a carbohydrate meal fiber will help stabilize that so that we don't have that huge spike in insulin and blood sugar and then that crash that ultimately makes us like hungry and tired and feel gross fiber helps with that.
32:04
SPEAKER_00: We also do want to have daily poops and you know I'm going to tell all of you to look up the Bristol stool chart.
32:10
SPEAKER_00: And if you're not a three or a four usually every day we need to work on your fiber.
32:16
SPEAKER_00: If you're a one we need more insoluble fiber that means you're constipated.
32:19
SPEAKER_00: We need more water and insoluble fiber in this case if you are more on the six and seven and we're having loose stools most of the time we need more soluble fiber.
32:27
SPEAKER_00: You can also Google that um this is fiber fiber is the goat it is the goat for a lot of things and it is what allows people to still include carbohydrates in their diet without gaining fat, without getting the crashes, without storing the fat.
32:45
SPEAKER_00: Fiber is amazing.
32:46
SPEAKER_00: Aim for 25 to 30 grams per day y'all most Americans get under 10 and that shows you how misinformed or uneducated we are about fiber.
32:57
SPEAKER_00: So 25 to 30 grams per day and no supplements this goes back to number two where supplements are not the end all be all no fiber supplements.
33:07
SPEAKER_00: And the reason I'm going to say this is because if you've ever looked at the back of MetaMusle or Benafiber or any of those supplements in the store the MetaMusle capsules will tell you five capsules a day for two grams of fiber.
33:19
SPEAKER_00: That is a lot of capsules and a lot of money per day for two grams of fiber.
33:23
SPEAKER_00: You can go to the store right now and buy Alyssa's cookies which are the amazing cookies if you're in team BDN you know of Alyssa's cookies you can go buy them and get five grams of fiber per cookie would I rather take five capsules or would I rather eat a cookie I want to eat a cookie.
33:37
SPEAKER_00: You can also eat half a container of raspberries and get four to five grams of fiber versus five capsules of metamusle.
33:45
SPEAKER_00: So zero fun stay away from the fiber supplements and the fiber supplements that they are higher in fiber I don't know what language dialect that was higher in fiber they're probably going to make you really gassy because it's inulin or like prebiotic fiber and it's going to bloat you especially if your gut's not used to fiber.
34:04
SPEAKER_00: So just a little warning for you guys there on number nine and number 10 number 10 comparison will ruin everything for you.
34:17
SPEAKER_00: What is the quote comparison is the thief of joy if you're looking at other people's results and thinking why don't I look like that?
34:23
SPEAKER_00: Why haven't I had that success yet?
34:25
SPEAKER_00: Why am I not there yet?
34:27
SPEAKER_00: Where you're looking at the bodybuilders and the lean people on social media and being like I want that body my body sucks because it doesn't look like that.
34:35
SPEAKER_00: I don't feel worthy because of that body again note that Instagram and social media are highlight reels.
34:42
SPEAKER_00: Rarely people are posting them bent over slouched unflexed unposed not in good lighting not with filters.
34:50
SPEAKER_00: There's so much photoshopping online now guys.
34:52
SPEAKER_00: God there's even an account this guy I love him Goob he calls out people who Photoshop and I love it because you'll see these influencers and fitness people selling booty plans with a million followers so you know they sell a shit ton of plans and every single one of their photos is photoshopped to make their butt look bigger.
35:10
SPEAKER_00: Like do we not see the problem with that and then you have people who are not photoshopping who are actually authentic and real like not doing as well because they're actually spitting the truth.
35:21
SPEAKER_00: So instead of lying let's just all know that what we see on social media is usually not true.
35:27
SPEAKER_00: It's usually not real photos that weren't flattering before because it's real life like we post videos so that you can see how the body moves during exercises and it's not just like a flexed or a posed photo.
35:44
SPEAKER_00: Don't compare yourself to someone else's journey because their journey is completely different than yours.
35:50
SPEAKER_00: Their genetics are different their diet history is different their activity is different their home life is different their community and support is different.
35:57
SPEAKER_00: Everything is different and I know we struggle with this with our clients too because we'll post highlights and they'll be like well such and such had this results in two weeks why didn't I?
36:06
SPEAKER_00: And I'm like listen because you are dealing with something completely different than they're dealing with.
36:10
SPEAKER_00: And maybe this person came into the program already eating in a calorie surplus and all we needed to do was simply give them a deficit and some accountability and they're successful.
36:19
SPEAKER_00: Whereas you came in eating 1300 calories a day you needed to reverse diet you needed to heal your metabolism hormones and that's why you're not seeing the same progress in the same amount of time because we're fixing your insides and this person's insides were already okay.
36:32
SPEAKER_00: All right.
36:33
SPEAKER_00: So this is a big thing comparison will ruin the journey for you and will ruin all success you've had if you compare to other people the only person I want you to compare to is yourself which is why I say take the photos, take the videos even if you hate how you look right now if you hate how you feel right now if you can't stomach putting on a bathing suit do it anyway for yourself and to take a selfie or take a mirror photo because when you have this transformation which you will especially if you hire a coach you are going to wish you had the photos in the beginning to compare it to because that's how you see how far you have personally come in your journey and how far you have made it and the changes you have made against yourself.
37:18
SPEAKER_00: And that's the best form of self-confidence, self-trust, self-efficacy and this is what makes intrinsic motivation and helps us keep going instead of relying on extrinsic motivation, which is feeling motivated by outside factors.
37:31
SPEAKER_00: Okay.
37:32
SPEAKER_00: So those are my top 10 reasons or top 10 things I wish I knew or that I've learned in my fitness industry.
37:38
SPEAKER_00: You know, I wish I knew them before and I'm I've learned them throughout and I am 34 now and I can't even imagine what I'm going to learn moving forward.
37:49
SPEAKER_00: So I will be updating this in the future years to come in some form or fashion.
37:53
SPEAKER_00: It might be like on the metaverse next time we'll be in like a chat room and I'll be sharing this with you guys.
37:58
SPEAKER_00: But I hope you enjoyed this episode if you have any thoughts, questions, anything about this, please like I said comment, um, reach out to me on Instagram.
38:06
SPEAKER_00: If you're a listener and you listen to all of them or you're binging and you like these podcasts if you could please give me either you know a rating like a high five I don't even know what the ratings are.
38:18
SPEAKER_00: I think on Spotify it's like a five star rating and then on Apple you can review it and leave a comment or leave a review.
38:23
SPEAKER_00: I would really really greatly appreciate it because then it pushes it to other people and I we really want to get this out there and get this information out there.
38:30
SPEAKER_00: So I really appreciate all of the support guys you're amazing I hope you have an amazing week I just used that word but we're going to use it again I hope you have an awesome week and I'll see you next time for the next episode bye