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BONUS: You Have Fitness Questions? Jenna Willis Has Answers! · Untraditionally Lala

• 0:06
  Speaker 1: Hello, my gorgeous people. It is La La Kent.
• 0:09
  Speaker 2: Welcome back to the bonus episode of the Give Them
• 0:11
  Speaker 2: Lalla Podcast.
• 0:12
  Speaker 1: We have my friend and trainer Jenna Willis.
• 0:18
  Speaker 3: Right out.
• 0:19
  Speaker 1: She had a bottles still and obviously my my.
• 0:22
  Speaker 4: Heart and soul.
• 0:24
  Speaker 2: Hey Maya from the Womb to the Tomb, Easton, Birmingham, Welcome.
• 0:30
  Speaker 2: So I wrote on the Instagram page that we were
• 0:33
  Speaker 2: talking with you today about health, wellness and fitness.
• 0:37
  Speaker 1: Yes and love it.
• 0:39
  Speaker 2: There were quite a few people that wrote in with
• 0:42
  Speaker 2: a lot of questions, some of them similar. I screenshotted
• 0:45
  Speaker 2: so many. I don't think we'll get through all of them,
• 0:48
  Speaker 2: but I can. Also, if you guys want to follow
• 0:51
  Speaker 2: miss Jenna Willis MS j E N N A W
• 0:55
  Speaker 2: I L L I S on Instagram, all screenshot all
• 0:59
  Speaker 2: of them for you and what what everyone's you want
• 1:00
  Speaker 2: to answer on your page? I would love that go
• 1:03
  Speaker 2: follow her and she also DM.
• 1:07
  Speaker 1: So there we go the first.
• 1:09
  Speaker 2: Well, first of all, I want to talk to you Jenna,
• 1:11
  Speaker 2: because your whole not your whole life, but your life
• 1:16
  Speaker 2: is pretty much fitness. Everything that you do and think
• 1:20
  Speaker 2: about revolves around your mental state and your body, your
• 1:24
  Speaker 2: your physical totally you had an accident over Christmas. What happened, Yeah,
• 1:30
  Speaker 2: because you talked about that you tore your meniscus.
• 1:33
  Speaker 1: Yeah, but you didn't say how on Instagram.
• 1:35
  Speaker 5: Yeah, thank you, so tell us she loves this. You know,
• 1:41
  Speaker 5: truth is, I fell down an entire.
• 1:44
  Speaker 1: Flight of stairs.
• 1:45
  Speaker 4: Were you wearing heels?
• 1:46
  Speaker 3: I was okay, and there was black ice.
• 1:49
  Speaker 5: I was back home in New Jersey visiting family and
• 1:53
  Speaker 5: we were leaving the party our family, friends, and black
• 1:58
  Speaker 5: Ice went right.
• 2:00
  Speaker 3: Family.
• 2:00
  Speaker 1: It's definitely not.
• 2:02
  Speaker 5: So, you know, it's really tough to accept because you
• 2:07
  Speaker 5: said it right like, it's it's my life, health and wellness,
• 2:10
  Speaker 5: it's my livelihood, and you never think it's going to
• 2:14
  Speaker 5: happen to you because I take such good care of
• 2:17
  Speaker 5: myself because I value my physical and mental well being
• 2:21
  Speaker 5: so much. And it just goes to show, no matter
• 2:25
  Speaker 5: who you are, things happen in life that we don't
• 2:28
  Speaker 5: have control of. And nothing could have prepared me for
• 2:31
  Speaker 5: what happened. And I have been struggling for sure. Being
• 2:37
  Speaker 5: in physical pain constantly is something that takes emotional emotional
• 2:42
  Speaker 5: turmoil on you. And you know, for anyone who is
• 2:48
  Speaker 5: out there with an injury right now, however, you did it.
• 2:51
  Speaker 5: I just want you to know that you're not alone,
• 2:53
  Speaker 5: and there's a light at the end of the tunnel
• 2:56
  Speaker 5: for all of us, and there's rehab, there's PT, and
• 2:59
  Speaker 5: there's surgery, and you will get through it, just like
• 3:03
  Speaker 5: I am too.
• 3:04
  Speaker 2: Right, And you still have to go to a specialist
• 3:07
  Speaker 2: to see what route you are going to.
• 3:10
  Speaker 1: Take, totally.
• 3:11
  Speaker 5: So with a torminiscus you can. There's option of surgery,
• 3:15
  Speaker 5: there's PT. What is PT physical therapy? Oh okay, yeah,
• 3:19
  Speaker 5: so PT? And then what was the injection? So I'm
• 3:22
  Speaker 5: doing PRP injections to start, which is plasma, which is
• 3:25
  Speaker 5: basically you've done a facial with it, right, Yeah? So
• 3:28
  Speaker 5: you you They they take your blood, spin your own
• 3:30
  Speaker 5: plasma and then inject it back into your body and
• 3:33
  Speaker 5: it helps it heal itself naturally.
• 3:35
  Speaker 4: Okay, So how bad is did have you got an
• 3:37
  Speaker 4: X ray on it?
• 3:37
  Speaker 6: Because I told yeah, yeah, I did the MRI and
• 3:41
  Speaker 6: I was yeah, and you did surgery?
• 3:43
  Speaker 4: I did, yeah, so it was uthroscopic. I don't know.
• 3:46
  Speaker 6: I did mine in like twenty you were young, Like
• 3:50
  Speaker 6: twenty ten is when I rip mine.
• 3:53
  Speaker 1: And think how far they've come?
• 3:55
  Speaker 4: That's right?
• 3:55
  Speaker 5: Yeah?
• 3:56
  Speaker 3: Yeah, you know.
• 3:56
  Speaker 4: Because I don't even think that was an option plasma.
• 3:59
  Speaker 3: Right, No, I don't think it was bad.
• 4:00
  Speaker 5: Or maybe it was, it just wasn't spoken about, you know,
• 4:02
  Speaker 5: maybe it was being done somewhere. And I think to
• 4:06
  Speaker 5: each to each their own with it, and I think
• 4:09
  Speaker 5: you need to listen to your body and figure out
• 4:11
  Speaker 5: what is the best pass path for you, which I'm
• 4:14
  Speaker 5: still evaluating right now, you know. And I think when
• 4:18
  Speaker 5: injury happens, whatever it is, whether you're in health or
• 4:20
  Speaker 5: wellness or not, the thing that has really helped me
• 4:24
  Speaker 5: through this is that it's telling me to slow down
• 4:28
  Speaker 5: or shift my perspective in certain ways that maybe I
• 4:31
  Speaker 5: couldn't see before.
• 4:32
  Speaker 1: I love that.
• 4:33
  Speaker 5: That's the only thing that's been getting me through this,
• 4:35
  Speaker 5: in between having meltdowns, which I think is okay, that
• 4:38
  Speaker 5: is okay, and allowing myself to process.
• 4:41
  Speaker 6: The good thing that I can tell you as well
• 4:43
  Speaker 6: is after a meniscus tear, yeah, usually coming back after
• 4:46
  Speaker 6: it's double like, it's ten like two times to ten
• 4:49
  Speaker 6: times as strong, depending on what you got.
• 4:51
  Speaker 4: Yeah, I got mine stapled to my bone.
• 4:54
  Speaker 6: So my doctor was like, just to let you know,
• 4:56
  Speaker 6: there is nothing that you can ever do to ruin
• 4:58
  Speaker 6: your meniscus again.
• 5:00
  Speaker 4: Wow.
• 5:00
  Speaker 6: So that's the other thing about keeping your head up
• 5:03
  Speaker 6: is you could have a better knee than you have
• 5:08
  Speaker 6: totally you know.
• 5:09
  Speaker 4: Or whatever part you're injured.
• 5:10
  Speaker 5: I hate when people say this, but it is true.
• 5:12
  Speaker 5: Like I didn't I didn't bust my head open, I
• 5:15
  Speaker 5: didn't break my back, you know.
• 5:17
  Speaker 2: I think that's it's perspective. When something happens and you
• 5:23
  Speaker 2: it could take you out.
• 5:24
  Speaker 1: You could sit there.
• 5:25
  Speaker 2: And harp on what happened, how it happened, beat yourself
• 5:28
  Speaker 2: up to say, like, let's be grateful that it's this
• 5:33
  Speaker 2: rather than that is another way to just keep your
• 5:37
  Speaker 2: your mental health.
• 5:38
  Speaker 1: Okay.
• 5:39
  Speaker 3: But I also think I'm an athlete.
• 5:42
  Speaker 4: Break athletes.
• 5:45
  Speaker 6: Look at all of them. And that's the other thing.
• 5:47
  Speaker 6: When you see an athlete, like you tear something and
• 5:50
  Speaker 6: they start crying and things like that, it's like they're
• 5:53
  Speaker 6: not even crying about the pain. They are crying because
• 5:56
  Speaker 6: they have worked so hard for the body that they
• 5:59
  Speaker 6: have for you know.
• 6:03
  Speaker 1: Those are fine tune machines.
• 6:05
  Speaker 4: Like that's crazy.
• 6:06
  Speaker 6: And then you do everything right and you step weird
• 6:11
  Speaker 6: and that was end all be y'allah, and that is
• 6:14
  Speaker 6: like a crumbling like you know, That's.
• 6:18
  Speaker 5: What hurts the most is the fact that like, I'm
• 6:20
  Speaker 5: not going to be able to be in my routine. Well,
• 6:23
  Speaker 5: and that's what I preach, is teaching people how to
• 6:25
  Speaker 5: get into routine.
• 6:26
  Speaker 2: Well, that's why I'm excited that that you shared your story.
• 6:29
  Speaker 2: I'm not excited that this happened, but there's a lot
• 6:31
  Speaker 2: of people who have experienced the same thing. I sent
• 6:34
  Speaker 2: you some of the street shots that they say, how
• 6:36
  Speaker 2: do I recover from injury mentally but also physically.
• 6:39
  Speaker 6: That's the one thing that I want to see from you,
• 6:41
  Speaker 6: is like you're what you're doing while going through all
• 6:45
  Speaker 6: of this, because I when I was going through it,
• 6:47
  Speaker 6: I didn't I wasn't doing anything. So it would be
• 6:49
  Speaker 6: nice to have somebody kind of opening the blinds and
• 6:53
  Speaker 6: bringing some like in. I think.
• 6:55
  Speaker 5: I think it's really easy when you're in a place
• 6:58
  Speaker 5: that you're not motivated, right, or if you're injured and
• 7:03
  Speaker 5: you're like I just I just can't do it. The
• 7:05
  Speaker 5: truth is you can, and it might not be in
• 7:09
  Speaker 5: the way that you thought you could. So, for instance,
• 7:12
  Speaker 5: my knee is injured, both my knees, I still have
• 7:16
  Speaker 5: the entire upper half. I was just kicking so right
• 7:19
  Speaker 5: instead of saying all hell is broken, loose and my
• 7:21
  Speaker 5: life's over, it's not. I can do chest, I can
• 7:26
  Speaker 5: do tries, I can do buys, I can do abs,
• 7:28
  Speaker 5: I can I can still do glute work, which was
• 7:30
  Speaker 5: a I think a question that was in And you know,
• 7:35
  Speaker 5: if if you're at the beginning of a fitness journey
• 7:37
  Speaker 5: right now and you are struggling, I want I want
• 7:40
  Speaker 5: to remind you of three things that will change your life.
• 7:45
  Speaker 5: Start small, set a very specific goal, find an accountability partner,
• 7:52
  Speaker 5: and and pick something that's fun.
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  Speaker 4: Yeah.
• 7:57
  Speaker 2: Like, because some people like I have friends where they
• 8:02
  Speaker 2: want to get their fitness in by doing an activity.
• 8:05
  Speaker 2: They want to go on a hype, they want to
• 8:07
  Speaker 2: play pickleball. Yeah, I'm the type where I'm like, I
• 8:11
  Speaker 2: want to go to a gym, or I want to
• 8:14
  Speaker 2: lift weights, I want to squat. I don't feel like
• 8:17
  Speaker 2: I'm going to get a workout in by playing pickleball.
• 8:19
  Speaker 2: I am if I do that totally, but in my
• 8:22
  Speaker 2: mind I have to sit there and be specific on
• 8:25
  Speaker 2: what I feel is going to change my body the
• 8:29
  Speaker 2: best because something.
• 8:31
  Speaker 4: I got a weight advance.
• 8:33
  Speaker 6: I got a question for you, Yeah, weighted best, I
• 8:35
  Speaker 6: got one but I walk in it a lot great
• 8:39
  Speaker 6: good or bad for me?
• 8:40
  Speaker 4: I mean I figured it was no impact, okay, but
• 8:43
  Speaker 4: I figured I did want to don't run though.
• 8:46
  Speaker 5: Right, you can run with a weighted best, it's just
• 8:48
  Speaker 5: going to just be a lot harder. It's like running
• 8:49
  Speaker 5: in general. It's really hard on your joints. Okay, because
• 8:52
  Speaker 5: I also a weight on top of that, and pressure.
• 8:56
  Speaker 6: Because I hate the gym. So I moving on now.
• 8:59
  Speaker 6: I was we're very nervous. I was like, am I
• 9:01
  Speaker 6: just fucking up my knees by doing this?
• 9:04
  Speaker 4: Yeah?
• 9:04
  Speaker 7: So do it when you walk the dogs sometimes when
• 9:07
  Speaker 7: I walk my dogs.
• 9:08
  Speaker 4: Yeah, that's what I do.
• 9:10
  Speaker 2: Our first question is how do you know what type
• 9:12
  Speaker 2: of workouts to do if trying to lose weight?
• 9:15
  Speaker 1: And you are clueless? Great? I love that.
• 9:19
  Speaker 3: So my main thing is strength training.
• 9:23
  Speaker 5: Everyone gets on the vanwagon of doing cardio right, and
• 9:27
  Speaker 5: I can't tell you how many phone calls I've had
• 9:29
  Speaker 5: with women that are just like, oh, I go to
• 9:30
  Speaker 5: the gym and I do a bunch of cardio, I
• 9:32
  Speaker 5: do a little bit of ABS, and I leave and
• 9:34
  Speaker 5: nothing's happening. The truth is, cardio is great. It's a
• 9:38
  Speaker 5: great cardiovascular health. It is not going to heed the
• 9:43
  Speaker 5: same results as strength training.
• 9:45
  Speaker 3: So this is difference.
• 9:46
  Speaker 1: Yeah, tell us the difference.
• 9:47
  Speaker 5: So when you're doing any sort of cardio, right, you
• 9:51
  Speaker 5: are burning calories while you're doing it. Okay, when you're
• 9:55
  Speaker 5: strength training, you are burning calories while you're training. And
• 10:00
  Speaker 5: then what's happening is while your muscles are rebuilding and repairing,
• 10:04
  Speaker 5: you are also burning calories while sitting on the couch later.
• 10:08
  Speaker 5: Oh and the more muscle, yes, And the more muscle
• 10:12
  Speaker 5: you build, inherently, the more fat you burn burn. So
• 10:15
  Speaker 5: whenever people are like, I don't want to get bulky,
• 10:18
  Speaker 5: the more muscle you get, the more toned you actually
• 10:21
  Speaker 5: end up looking. Okay, So all you women out there
• 10:23
  Speaker 5: who are afraid to lift a weight, I lift and
• 10:26
  Speaker 5: I lift heavy, you've seen.
• 10:27
  Speaker 1: It, right.
• 10:28
  Speaker 5: Yeah, it's all how you fuel it as well, and
• 10:34
  Speaker 5: how you lift and your diet. Yeah, diet is a
• 10:37
  Speaker 5: huge part of it.
• 10:38
  Speaker 1: And how well you always say you can't work out
• 10:40
  Speaker 1: a bad diet.
• 10:41
  Speaker 3: No you can't.
• 10:43
  Speaker 1: But I also what I love about.
• 10:45
  Speaker 2: You and and your program, which we'll talk about it
• 10:49
  Speaker 2: at the end. Yeah, you're realistic. Yeah, you know that
• 10:54
  Speaker 2: it's fun to have a piece of cake, you know
• 10:57
  Speaker 2: that you're going to.
• 10:57
  Speaker 1: Have a night that you order.
• 10:59
  Speaker 5: This is like, I believe in creating a lifestyle that's
• 11:03
  Speaker 5: sustainable and real.
• 11:05
  Speaker 3: I it's so annoying when people are like it's all
• 11:07
  Speaker 3: or nothing, or like you have.
• 11:09
  Speaker 5: To make all of the choices all the time if
• 11:11
  Speaker 5: you want to see result.
• 11:12
  Speaker 3: That's not the truth.
• 11:14
  Speaker 5: Focus on positive choices eighty percent of the time and
• 11:17
  Speaker 5: then that other twenty percent. Live your life, give yourself
• 11:20
  Speaker 5: grace because then if not, you just burn out. And
• 11:22
  Speaker 5: then right, you see those people have like that push
• 11:24
  Speaker 5: pull with fitness, it's because they're burning out. Well, and
• 11:27
  Speaker 5: I hate to say this, but any fad die.
• 11:30
  Speaker 6: Anybody wants to go and they burn out in the
• 11:32
  Speaker 6: first month because they're going so often lifting and they're like,
• 11:35
  Speaker 6: you just can't do it. It's like, well you should
• 11:36
  Speaker 6: have gone two to three days a week and things
• 11:38
  Speaker 6: like that go sustainability.
• 11:41
  Speaker 2: So this person wants to know what's the balance between
• 11:44
  Speaker 2: cutting calories but not ruining my metabolism cutting too much.
• 11:48
  Speaker 1: Ooh, I love that.
• 11:50
  Speaker 5: That's a great one. Okay, So you guys have heard
• 11:53
  Speaker 5: the words like macro thrown around. Yes, right, do you
• 11:55
  Speaker 5: guys know what it stands for no tell.
• 11:57
  Speaker 3: Okay.
• 11:57
  Speaker 5: So macro nutrients, which are base nutrients that our body
• 12:02
  Speaker 5: needs in large amounts for energy for growth development, literally
• 12:07
  Speaker 5: for functioning day to day. Okay, those are macronutrients. They're
• 12:10
  Speaker 5: broken down into carbs, fats, and proteins. Okay, you want
• 12:15
  Speaker 5: to understand what your TDE is, your total daily energy expenditure, right,
• 12:20
  Speaker 5: we all have different TDE depends.
• 12:22
  Speaker 1: How does one out? You got to calculate it?
• 12:24
  Speaker 5: Okay, so that's my record, be like yours is right right,
• 12:26
  Speaker 5: you need it's age, gender, and.
• 12:29
  Speaker 4: Then how would you cut calculate it from that? Okay?
• 12:31
  Speaker 5: So this is what So then that's how you get
• 12:33
  Speaker 5: your your macrost at your daily level.
• 12:37
  Speaker 1: Okay. Okay.
• 12:38
  Speaker 5: Once you understand what your macros are to maintain your weight, right, yeah,
• 12:44
  Speaker 5: then you want to cut safely three hundred to five
• 12:49
  Speaker 5: hundred calories a day to put yourself into a deficit, okay,
• 12:53
  Speaker 5: because that's when you're going to start to lose. Approximately
• 12:56
  Speaker 5: if you cut about five hundred calories a day from
• 12:58
  Speaker 5: what you're maintaining, right, macro breakdown is you will lose
• 13:03
  Speaker 5: approximately a pound a week.
• 13:06
  Speaker 4: Wow.
• 13:07
  Speaker 3: And obviously, look, every single body is built.
• 13:10
  Speaker 1: What if you don't want to lose weight and you.
• 13:12
  Speaker 5: Just want to make then you stick with the macro
• 13:15
  Speaker 5: based on and.
• 13:16
  Speaker 1: Not cut the five hundred keep understand so, but this is.
• 13:20
  Speaker 5: This is what happens is and I have to say
• 13:23
  Speaker 5: this because it really upsets me.
• 13:25
  Speaker 3: People put themselves into.
• 13:27
  Speaker 5: Starvation mode and that's approximately under twelve hundred calories. And
• 13:32
  Speaker 5: I cannot tell you how many women have come to
• 13:35
  Speaker 5: me who have done programs that they're like, I have
• 13:39
  Speaker 5: a protein shake and a celery stick a day.
• 13:42
  Speaker 1: Right, and like three almns, yes, yes.
• 13:45
  Speaker 5: And it breaks my heart because you are putting yourself
• 13:49
  Speaker 5: into starvation mode and your body is going to end
• 13:51
  Speaker 5: up rejecting you for that in the long term, which
• 13:55
  Speaker 5: is why also, after all these bad diets and all
• 13:57
  Speaker 5: these things in starvation mode, you put all this weight
• 13:59
  Speaker 5: back on, because not only are you binging after right,
• 14:02
  Speaker 5: And I can be very honest, I've been there, and
• 14:07
  Speaker 5: I don't want.
• 14:07
  Speaker 3: That for anyone. It's not a healthy, happy life.
• 14:11
  Speaker 5: And the whole idea is if you take out a
• 14:13
  Speaker 5: certain amount but still keep your protein high, the right
• 14:16
  Speaker 5: macro balance right between the fats, the carbs and the protein.
• 14:21
  Speaker 5: You can see major results without being miserable.
• 14:25
  Speaker 2: I love that, and I feel like, once you figure
• 14:28
  Speaker 2: out your macro, that's what I do for people. By
• 14:30
  Speaker 2: the way, too, in your program, Yeah yeah, yeah, what
• 14:32
  Speaker 2: is your program?
• 14:34
  Speaker 5: So basically, I create personalized workout plans and meal plans
• 14:39
  Speaker 5: for anyone in the world, and I specialize in women. Okay,
• 14:43
  Speaker 5: so whatever your goals are, I cater them to you
• 14:47
  Speaker 5: and I create a plan just for you. And what's
• 14:48
  Speaker 5: really cool is I'm with you every step.
• 14:51
  Speaker 1: Of the way. And how do people sign up for this?
• 14:53
  Speaker 3: They can?
• 14:54
  Speaker 5: They message me on Instagram and I can sign them up.
• 14:57
  Speaker 5: There's a link in my profile. Yeah, link in bio
• 14:59
  Speaker 5: is well to my site, and you do fill out
• 15:01
  Speaker 5: like a little initial form so I can gather some information.
• 15:03
  Speaker 5: And what's really cool is life programs. It's a generic workout,
• 15:07
  Speaker 5: it's whatever. I cater everything to you, and I literally
• 15:11
  Speaker 5: call you myself. I hop on the call with you
• 15:14
  Speaker 5: and create a plan.
• 15:15
  Speaker 2: I've been on vacation with you. I have to make
• 15:18
  Speaker 2: my calls. I'm like, no, I would really like to
• 15:21
  Speaker 2: go get brunch.
• 15:24
  Speaker 1: Is that instead?
• 15:25
  Speaker 3: I was like, as long as it's eggs first.
• 15:26
  Speaker 1: I'm just kidding.
• 15:29
  Speaker 2: Love an egg, though, how does one work out their
• 15:32
  Speaker 2: booty with a bad knee? Squats are bad for my
• 15:35
  Speaker 2: kneel injuries.
• 15:38
  Speaker 3: Take it from the gimp herself right now.
• 15:40
  Speaker 1: Like some of these questions are like right where you are.
• 15:42
  Speaker 5: On here, it's like you do me, so great question.
• 15:48
  Speaker 5: There are a ton of exercises that you can do
• 15:50
  Speaker 5: with a bad knee. Obviously depends on how bad your
• 15:52
  Speaker 5: knee is. Right if you have a full ac al tear,
• 15:54
  Speaker 5: you're gonna want to stay off of it. But no
• 15:56
  Speaker 5: matter what, you can do seated banded abductions, driving your
• 16:00
  Speaker 5: knees out.
• 16:00
  Speaker 3: Put a band right above your knees.
• 16:02
  Speaker 2: My most favorite, laus favorite move because you can do
• 16:05
  Speaker 2: it on your back yees.
• 16:06
  Speaker 3: So that's the way. So well, this is the thing.
• 16:12
  Speaker 5: Glue bridge incredible low impact on your knees. So any
• 16:15
  Speaker 5: sort of bridge movement. Add that band. You can go bilateral.
• 16:19
  Speaker 5: You can go unilateral so that means both legs one
• 16:22
  Speaker 5: single legged. You could do standard kickbacks. Put the band
• 16:25
  Speaker 5: above your knee.
• 16:27
  Speaker 1: Mm hmm.
• 16:28
  Speaker 5: If your knee is okay to be on all fours.
• 16:30
  Speaker 5: You got bird dogs, you got donkey kicks, you got hydrants,
• 16:33
  Speaker 5: you got forty five degree kickouts.
• 16:35
  Speaker 3: Girl, just hit me.
• 16:36
  Speaker 2: Up all I can't like that you're gonna hit her
• 16:38
  Speaker 2: up at Miss Jenna Willis MS j E N N.
• 16:41
  Speaker 1: A W I L L I S.
• 16:43
  Speaker 3: Yeah. Please.
• 16:45
  Speaker 2: Best thing for a postpart a mom that doesn't work
• 16:47
  Speaker 2: out but doesn't want the pooch.
• 16:49
  Speaker 5: You got a pouch, you gotta you gotta poof the
• 16:53
  Speaker 5: pooch with some exercise, baby.
• 16:55
  Speaker 4: Yeah.
• 16:55
  Speaker 3: Look, diet is a huge part of it.
• 16:58
  Speaker 5: If you're already eating clean and not seeing, you really
• 17:00
  Speaker 5: need to start building strength because strength is what's going
• 17:03
  Speaker 5: to tone your body, babe. And I know that's not
• 17:05
  Speaker 5: what you want to hear, but start small. Literally, start
• 17:08
  Speaker 5: five minutes a day, full body movements. I walk is great,
• 17:12
  Speaker 5: but you really want to start to tone.
• 17:14
  Speaker 2: I also want to comment on this because every body
• 17:17
  Speaker 2: is different. Every woman handles pregnancy differently, and postpartum is
• 17:25
  Speaker 2: a really intense time because you're also dealing with hormones.
• 17:28
  Speaker 2: Your your body has stretched, moved, organs have been placed
• 17:34
  Speaker 2: in different directions totally. So I think, first and foremost,
• 17:38
  Speaker 2: when you look at your little pooch because you just
• 17:42
  Speaker 2: had a baby, you look at that and you think
• 17:45
  Speaker 2: your body because what it just did is a miracle.
• 17:49
  Speaker 1: I love that.
• 17:50
  Speaker 2: So easy on yourself and know that you there are
• 17:53
  Speaker 2: ways to get rid of it, but at the same time,
• 17:56
  Speaker 2: embrace it.
• 17:57
  Speaker 1: That is a that is a miracle.
• 18:00
  Speaker 2: Your body just did what it did and it could
• 18:02
  Speaker 2: take you a year minimum to get rid of it.
• 18:05
  Speaker 2: And I don't want that to be something that you go,
• 18:08
  Speaker 2: oh my gosh, but more of like, Okay, I'm gonna
• 18:11
  Speaker 2: give myself grace with this, and I think your diet
• 18:15
  Speaker 2: is definitely going to come into play. But you also
• 18:18
  Speaker 2: have to remember there are tears that can happen with
• 18:20
  Speaker 2: the muscles like my stomach right now. People say like,
• 18:24
  Speaker 2: your bounce back has been great with both kids, and
• 18:27
  Speaker 2: I'm very fortunate for that, and that is nothing but genetics.
• 18:30
  Speaker 2: When I move a certain way, m hm, that skin
• 18:33
  Speaker 2: looks like grandmother Willow's face, not a clip.
• 18:36
  Speaker 1: But really it's a grape skin. I look down and
• 18:39
  Speaker 1: we go, oh, oh my god.
• 18:40
  Speaker 2: Yeah, and it does it even when I do like
• 18:44
  Speaker 2: the slightest movement.
• 18:46
  Speaker 1: So everybody's body.
• 18:47
  Speaker 2: You're gonna look at yourself after pregnancy and go, you know,
• 18:49
  Speaker 2: I don't love this, And that's why I want you
• 18:51
  Speaker 2: to take a minute to be thankful.
• 18:53
  Speaker 1: But the things that you and.
• 18:56
  Speaker 2: I did after we were subtle, because it's really hard
• 19:00
  Speaker 2: taking care of a baby. I don't know if you're breastfeeding,
• 19:02
  Speaker 2: but you're feeding your baby and that's you're sitting. You
• 19:04
  Speaker 2: got bottle in the mouth, boob in the mouth, whatever
• 19:06
  Speaker 2: it is, it's a lot of fucking work.
• 19:08
  Speaker 4: Oh.
• 19:08
  Speaker 5: I mean also, look, ab separation is real, yeah, and
• 19:11
  Speaker 5: if you have not been cleared by a doctor yet,
• 19:13
  Speaker 5: you know, absolutely wait until that has happened. And making
• 19:17
  Speaker 5: sure that you are engaging your core through all movements
• 19:20
  Speaker 5: is so key and a lot of women don't do
• 19:25
  Speaker 5: that and don't think about how important that is. So
• 19:28
  Speaker 5: that's something as well. And one other thing that I
• 19:30
  Speaker 5: will say, Law is like your your bounce back is
• 19:32
  Speaker 5: absolutely you have incredible genetics, there's no denying that. But
• 19:35
  Speaker 5: also you've put in the work for years with me.
• 19:37
  Speaker 1: Well thanks, and that pays off, right.
• 19:40
  Speaker 3: So that's also something that I like to say.
• 19:41
  Speaker 5: And I don't even know if this was a question,
• 19:42
  Speaker 5: but like if you've ever been on a fitness journey
• 19:44
  Speaker 5: and you have some hiccups in life and you think
• 19:46
  Speaker 5: all hell has broken loose, the truth is it's just
• 19:49
  Speaker 5: like riding a bike, and it's all about how you
• 19:52
  Speaker 5: get back up. So don't sit there and say my
• 19:54
  Speaker 5: life is over. I missed a week. The truth is,
• 19:58
  Speaker 5: as soon as you get back up, your b body's
• 20:00
  Speaker 5: there waiting for you.
• 20:01
  Speaker 3: And get back up.
• 20:03
  Speaker 5: It's so true though, right And the sooner you get
• 20:06
  Speaker 5: back up, the sooner that first step happens to where
• 20:08
  Speaker 5: that change and that transformation is beginning again.
• 20:11
  Speaker 2: No, you're absolutely correct. Your your body has memory totally.
• 20:16
  Speaker 2: It's gonna remember the moment that you start.
• 20:18
  Speaker 1: And I get it.
• 20:19
  Speaker 2: A lot of people actually are struggling, struggling with being
• 20:22
  Speaker 2: motivated to start. Yeah, So I think that goes back
• 20:26
  Speaker 2: to you saying start small, something that you can maintain
• 20:31
  Speaker 2: as yes, because it is the hardest thing to do.
• 20:35
  Speaker 2: When you and I start back up again, I'm like,
• 20:37
  Speaker 2: I so want to cancel.
• 20:40
  Speaker 6: Sh'll walk in the house and be like, Donna is
• 20:42
  Speaker 6: coming and I so want to can.
• 20:44
  Speaker 1: Can I say just text her and say want to
• 20:46
  Speaker 1: just like have coffee? And then what do I say?
• 20:49
  Speaker 5: I'm like coffee and a workout, yeah, And she's like okay,
• 20:52
  Speaker 5: but the accountability, Can I say something? And this is
• 20:55
  Speaker 5: also another great cue for someone who is struggling to motivate.
• 20:59
  Speaker 5: You say it every time, not every time, but almost
• 21:02
  Speaker 5: every time. Do you know what you say when we
• 21:04
  Speaker 5: finish our workouts? What I feel so much better?
• 21:07
  Speaker 4: Yeah?
• 21:08
  Speaker 5: If you can remember how you feel right after the
• 21:11
  Speaker 5: work I'm not talking about Darren Darrean.
• 21:13
  Speaker 3: You're gonna hate me, right, okay?
• 21:14
  Speaker 1: Yeah?
• 21:15
  Speaker 3: Yeah? Like, oh hell, I get cursed at everything.
• 21:21
  Speaker 5: We try to barter here, like, okay, so we just
• 21:23
  Speaker 5: have to do five of these, not ten? Right, But
• 21:26
  Speaker 5: is the moment you're done with that workout, take a
• 21:29
  Speaker 5: moment and reward yourself or remember.
• 21:31
  Speaker 3: How you feel, because that is life changing.
• 21:33
  Speaker 2: Yeah, the feeling of just feeling tight. Yeah, Titan accomplished,
• 21:38
  Speaker 2: of course. Right, Yeah, this mama wants to know. Almost
• 21:43
  Speaker 2: in my third trimester with first baby. Yea REX for
• 21:46
  Speaker 2: pregnancy safe exercises and stretches.
• 21:49
  Speaker 3: I love this.
• 21:50
  Speaker 2: Oh okay, she bumping, Oh she'd be bumping.
• 21:55
  Speaker 1: You can barely sit down?
• 21:58
  Speaker 5: Okay, so so obviously right again if you were have
• 22:03
  Speaker 5: you been exercising leading up to this moment or not,
• 22:05
  Speaker 5: because what I recommend is going to be very different.
• 22:08
  Speaker 5: Some exercises that are safe no matter if you've been
• 22:11
  Speaker 5: exercising or not.
• 22:13
  Speaker 3: Lying.
• 22:13
  Speaker 5: Side leg raises are fantastic. Bird dogs are incredible. That's
• 22:18
  Speaker 5: when you're on all fours. I hope you look these
• 22:20
  Speaker 5: up so you know what I'm talking about. You're not
• 22:22
  Speaker 5: just go looking at birds.
• 22:27
  Speaker 3: Yeah I love a raven.
• 22:31
  Speaker 5: So actually, bird dogs again. Standard banded abductions are fantastic.
• 22:38
  Speaker 5: One of your favorite squat banded abduction. You can go
• 22:40
  Speaker 5: squat into a sumo squat, sumo tricep extensions, a curl
• 22:46
  Speaker 5: to a kickback. I mean, I have so many that
• 22:49
  Speaker 5: are safe. The most important things to remember is you
• 22:53
  Speaker 5: don't obviously no laying on your stomach, being on your
• 22:55
  Speaker 5: back for long periods of time no go. And a
• 22:58
  Speaker 5: lot of people at this point feel so single leg
• 23:01
  Speaker 5: exercises I normally don't love to do because you want
• 23:05
  Speaker 5: to have the support of both your legs on the
• 23:07
  Speaker 5: ground right and any sort of pressure or extending or
• 23:10
  Speaker 5: twisting over the core is also a no go. Some
• 23:13
  Speaker 5: of my favorite stretches are cat cows and child's pose.
• 23:17
  Speaker 1: Oh I love a good child's pose. Yeah.
• 23:19
  Speaker 2: So with my pregnancy with Ocean, I was put on
• 23:23
  Speaker 2: couch rest is what I call it.
• 23:25
  Speaker 1: You know, you were move around.
• 23:26
  Speaker 2: There was absolutely no working out at twenty weeks yep,
• 23:29
  Speaker 2: was so sa I made it a little bit longer.
• 23:31
  Speaker 2: But then if you remember, I was then having a
• 23:34
  Speaker 2: hard time even standing without feeling like I was going
• 23:36
  Speaker 2: to pass out. But I will say, if you're you're
• 23:39
  Speaker 2: pregnant and you're cleared by your doctor that you can
• 23:41
  Speaker 2: work out, I would do it because your body once
• 23:46
  Speaker 2: you have your baby, the moment if you choose to
• 23:49
  Speaker 2: have an epidural, the moment that wears off, you feel
• 23:53
  Speaker 2: like your body has just been through five days of
• 23:57
  Speaker 2: strength training no break. It is exhausting. And I feel
• 24:03
  Speaker 2: like because I worked out consistently, consistently before the pregnancies
• 24:07
  Speaker 2: and then worked out as much as I could until
• 24:09
  Speaker 2: the doctor told me to stop, Yeah, it prepped me
• 24:13
  Speaker 2: for labor and.
• 24:14
  Speaker 5: Birth and also your bounce back body. Cool that part,
• 24:18
  Speaker 5: you know what I mean?
• 24:18
  Speaker 4: Yeah?
• 24:18
  Speaker 5: And who we were talking about it the other day
• 24:21
  Speaker 5: of someone giving birth and you're like, I hope they
• 24:23
  Speaker 5: have the strength in their legs. Remember, because you were
• 24:26
  Speaker 5: just like I.
• 24:28
  Speaker 1: They wanted to train with you.
• 24:29
  Speaker 2: They said, I'm expecting a baby in a few months,
• 24:32
  Speaker 2: and they said that's great. You know, I hope that
• 24:35
  Speaker 2: she has the strength in her legs because the amount
• 24:39
  Speaker 2: of pushing that you're doing it's wild. Yeah, the best
• 24:42
  Speaker 2: time of my fucking life, all these pregnancy ones.
• 24:45
  Speaker 1: I was so happy, I know.
• 24:48
  Speaker 2: Which is why I chose the picture of you and
• 24:49
  Speaker 2: I when I was pregnant when we were working out.
• 24:51
  Speaker 3: I love it.
• 24:52
  Speaker 2: This person's probably being a dick, but I thought it
• 24:55
  Speaker 2: was funny that's sexual because they wrote in a bunch
• 24:57
  Speaker 2: all sex. Okay, let's hear it, hoping that sexual and
• 25:01
  Speaker 2: it's a guy with his fucking dog.
• 25:06
  Speaker 4: Best sexual and he's a good guy.
• 25:08
  Speaker 1: Position to burn calories?
• 25:10
  Speaker 3: I mean, is this a personal question or a professional question?
• 25:15
  Speaker 1: Who do you want the personal answer?
• 25:17
  Speaker 3: Would you like sir? Would you like the personal answer?
• 25:20
  Speaker 3: The professional straight into camera? Okay?
• 25:23
  Speaker 5: If you if you really want to answer, pick the
• 25:26
  Speaker 5: damn girl up and do a workout, any dude for
• 25:32
  Speaker 5: the fact that a dude asked, Okay, yes, there you go.
• 25:35
  Speaker 3: Look a look at those shoulders being Oh my god, damn.
• 25:40
  Speaker 1: Love for girls.
• 25:42
  Speaker 5: If you want to get in that squat position, you
• 25:45
  Speaker 5: know what I mean, use those legs at any standing position.
• 25:51
  Speaker 5: You're going to burn more calories than just laying there.
• 25:53
  Speaker 5: Like a dead fish.
• 25:54
  Speaker 3: All right, I.
• 25:57
  Speaker 4: Wouldn't. I mean if she's pregnant.
• 25:59
  Speaker 3: Well yeah, yeah, come on, well now we're doing a
• 26:01
  Speaker 3: combo bladder here.
• 26:03
  Speaker 2: Okay, this person, and I'm looking this up as you answer.
• 26:06
  Speaker 2: Please thoughts on Yerba Mate magic tea for weight loss
• 26:11
  Speaker 2: combined with exercise.
• 26:13
  Speaker 5: Oh well, that's something that you're gonna have to look
• 26:15
  Speaker 5: up for both of us because I'm not.
• 26:17
  Speaker 3: Well versed in.
• 26:18
  Speaker 5: Okay, So this is I just I know is a
• 26:23
  Speaker 5: natural caffeine. I know caffeine's limited obviously through pregnancy. Okay,
• 26:28
  Speaker 5: so I'm not sure on how much Yerba Mate has
• 26:32
  Speaker 5: in caffeine and if it's safer not, is my honest answer.
• 26:37
  Speaker 2: I mean it looks like it's a supplement that you
• 26:39
  Speaker 2: put into your water.
• 26:41
  Speaker 3: Like just like a pill, but it's there's caffeine in it.
• 26:44
  Speaker 1: Yeah. Yeah.
• 26:45
  Speaker 2: And then fiber blend prebiotic plus probiotic and it has
• 26:49
  Speaker 2: cha Cory.
• 26:50
  Speaker 1: I'm gonna botch these.
• 26:51
  Speaker 2: Please don't write in and tell me I'm a dumbass,
• 26:53
  Speaker 2: because noted already now Innelin Apple Fiber, citrus hectin, and
• 26:59
  Speaker 2: p fiber p e A. So when when I saw
• 27:04
  Speaker 2: this at first, I was like, I wonder if it
• 27:05
  Speaker 2: has Senna in it. No, I'm not seeing any Senna,
• 27:09
  Speaker 2: but who knows if this is actually the one that
• 27:13
  Speaker 2: I'm not some saying any Senna. And I highly recommend
• 27:17
  Speaker 2: everyone stays so far away any type of tea that
• 27:22
  Speaker 2: claims that it's going to like clean you out to
• 27:25
  Speaker 2: lose weight Senna. That's the one that I literally shit myself.
• 27:33
  Speaker 2: And it was the most I have no problem being.
• 27:37
  Speaker 3: About tomorrow after the Bears.
• 27:39
  Speaker 2: No, it actually was like a really big deal that,
• 27:42
  Speaker 2: like the amount of pain that people were experiencing in
• 27:45
  Speaker 2: their abdomen was not okay.
• 27:48
  Speaker 1: And I experienced this. It happened.
• 27:50
  Speaker 2: I was with Schwartz. I didn't ship in front of shorts.
• 27:53
  Speaker 2: When I came home, I wonder, you.
• 27:54
  Speaker 4: Guys are so.
• 27:56
  Speaker 1: I was fucked us?
• 27:58
  Speaker 3: But I wipe my own ass.
• 27:59
  Speaker 2: It's a tea powder three and one super drink, clean energy,
• 28:02
  Speaker 2: brain fog buster, gut health powder, so paired that paired
• 28:09
  Speaker 2: with exercise, I mean, I don't see anything wrong with that.
• 28:13
  Speaker 5: No, My honest answer is, you know, I would like
• 28:15
  Speaker 5: to look into that a little bit more personally before
• 28:18
  Speaker 5: I give a full answer, But I love it.
• 28:20
  Speaker 3: Exercise is great.
• 28:21
  Speaker 1: And me saying it looks fine to me.
• 28:23
  Speaker 2: I have, in no way, shape or form been to
• 28:25
  Speaker 2: school for this, Yeah, been with an expert on this.
• 28:27
  Speaker 1: I'm just reading it and being like, yeah, sure what.
• 28:29
  Speaker 4: I wouldn't take your word for it.
• 28:30
  Speaker 2: I mean it's flavored peach, makeo. It sounds fucking awesome.
• 28:34
  Speaker 1: Ring up.
• 28:36
  Speaker 2: What vitamins, protein, powder, and supplements do you recommend?
• 28:41
  Speaker 3: So?
• 28:42
  Speaker 5: I think whenever you can get any sort of nutrient
• 28:45
  Speaker 5: through whole foods, you're doing yourself a better service. Okay, right,
• 28:50
  Speaker 5: So post of vitamins, supplements, everything that we take is
• 28:54
  Speaker 5: because we're not getting enough in our.
• 28:56
  Speaker 3: Day to day food.
• 28:57
  Speaker 1: Okay.
• 28:58
  Speaker 5: So if you focus on getting whole foods that are
• 29:03
  Speaker 5: nutrient dense a lot of times, you're going to find
• 29:06
  Speaker 5: that you don't need supplements.
• 29:07
  Speaker 3: Ones that I do think are great turmeric, right, love it.
• 29:12
  Speaker 5: Magnesium, those are like some of my favorites. If you
• 29:16
  Speaker 5: don't eat a lot of protein, you will want to
• 29:17
  Speaker 5: take an iron supplement, okay, right, and making sure that
• 29:21
  Speaker 5: you do. Bone broth is a phenomenal supplement, phenomenal, and.
• 29:27
  Speaker 2: Beer capsules, beef liver caps I may have to get
• 29:32
  Speaker 2: on that.
• 29:32
  Speaker 3: They're so good.
• 29:33
  Speaker 1: I started taking this.
• 29:38
  Speaker 4: Pill.
• 29:38
  Speaker 2: I guess it's a supplement because I started getting pain
• 29:42
  Speaker 2: in this finger and I was it felt like I
• 29:44
  Speaker 2: slept on it wrong. And now I'm realizing because it
• 29:46
  Speaker 2: gets stiff that I think I have.
• 29:48
  Speaker 1: I think I'm getting arthritis.
• 29:50
  Speaker 3: So you could also have You could also have a
• 29:52
  Speaker 3: blood flow issue.
• 29:53
  Speaker 5: And a lot of times when you have a blood
• 29:54
  Speaker 5: flow issue, it's actually coming from your cervical spine. So
• 29:58
  Speaker 5: there could be a lack of blood flow happen, and
• 30:00
  Speaker 5: you might just have a nerve thing going on. So
• 30:02
  Speaker 5: let me read this to you, because totally it can
• 30:06
  Speaker 5: be like literally, there's you call a micro trauma. It
• 30:10
  Speaker 5: can be due to the way you sit, the way
• 30:12
  Speaker 5: you sleep every single day, and in time that starts
• 30:14
  Speaker 5: to build up. Okay, So like there's certain ways that
• 30:17
  Speaker 5: you want to sit, there're certain ways that you actually
• 30:19
  Speaker 5: want to sleep.
• 30:20
  Speaker 3: Yeah, that adjustment is so well.
• 30:22
  Speaker 1: I brought a backband. It's crazy.
• 30:23
  Speaker 5: The way you get in and out of your car
• 30:26
  Speaker 5: makes the world of a difference. There's things that we
• 30:27
  Speaker 5: the way that yeah, like people are at their desks
• 30:29
  Speaker 5: all day, right, you need to counter these little movements
• 30:32
  Speaker 5: and just from being like this all day.
• 30:33
  Speaker 3: You could easily get lack of blood float.
• 30:35
  Speaker 5: Pinch a nerve or something, and you're losing circulation to
• 30:38
  Speaker 5: your finger, and that's why it's feeling stiff.
• 30:39
  Speaker 1: Well, listen to what's in this yeahs defend Okay.
• 30:43
  Speaker 2: It's got glucosamine mm hmm, chondroitin plus MSN hyaluronic acid,
• 30:49
  Speaker 2: bosuelia omega three tumeric collagen, and.
• 30:53
  Speaker 1: L methione okay, methoine name.
• 30:56
  Speaker 2: I don't know, I'll post. This is a big fucking
• 30:59
  Speaker 2: hard work. All I know is I googled each one
• 31:02
  Speaker 2: and it was like joint, joint, joint, and I found
• 31:04
  Speaker 2: this all in one supplement on have you been finding
• 31:07
  Speaker 2: it helps?
• 31:08
  Speaker 4: Yes?
• 31:08
  Speaker 2: When I miss it's four it's four capsules a day.
• 31:11
  Speaker 2: And when I miss, yeah, I noticed that there's like
• 31:14
  Speaker 2: an issue again.
• 31:16
  Speaker 3: So it's helping with blood flow.
• 31:18
  Speaker 2: Okay, yeah, do you think it's also with the glucosamine
• 31:22
  Speaker 2: maybe like oiling up my joints a bit.
• 31:24
  Speaker 1: It's kind of like WD forty five totally.
• 31:26
  Speaker 3: And I don't I don't think.
• 31:28
  Speaker 5: I don't want anyone to listen to this and be
• 31:29
  Speaker 5: like she said, never take a supplement, you know. I
• 31:31
  Speaker 5: don't think there's anything wrong with supplements. And I also
• 31:34
  Speaker 5: think even creating gets a really bad rep and taken
• 31:37
  Speaker 5: in the right ways, can be great for women.
• 31:39
  Speaker 3: Believe it or not.
• 31:40
  Speaker 1: All right, I'll take your word for it.
• 31:42
  Speaker 2: Yeah, because people like to do like a like to
• 31:44
  Speaker 2: do like a shake, like a protein shake before they
• 31:47
  Speaker 2: wait before they work out, and then.
• 31:49
  Speaker 4: Like another one after they work out.
• 31:51
  Speaker 5: Yeah, so you guys are ready for this workout? Yeah,
• 31:53
  Speaker 5: but you're ready for this. As long as you get
• 31:55
  Speaker 5: protein within twenty four hours, you're fine.
• 31:57
  Speaker 3: You're fine. Yeah.
• 31:58
  Speaker 5: So it's see, I'm I'm busting the myth of like
• 32:01
  Speaker 5: you have to have it an hour after. As long
• 32:04
  Speaker 5: as you get it within twenty four hours, you're good.
• 32:07
  Speaker 5: Now do you want to wait twenty four hours?
• 32:09
  Speaker 1: No?
• 32:09
  Speaker 2: But I know most people writing in they don't want
• 32:13
  Speaker 2: to be bought. They're not wanting to be bodybuilders. You know,
• 32:16
  Speaker 2: when you think it's not about these people in the
• 32:19
  Speaker 2: gym with like those eighties uh like muscle string muscles. Yes,
• 32:24
  Speaker 2: and they're like, yeah, it's like, I'm just trying to
• 32:29
  Speaker 2: get to the fucking speak of speaking of I will
• 32:32
  Speaker 2: say there is one supplement I'm so sorry.
• 32:33
  Speaker 5: I don't know how I passed over this collagen that
• 32:36
  Speaker 5: that I put in my coffee daily.
• 32:38
  Speaker 3: So I've like, I'm not any supplements. I just put
• 32:40
  Speaker 3: my foot in my mouth. But I got to call
• 32:41
  Speaker 3: myself out.
• 32:42
  Speaker 5: Knowlogen's great, and it's also great for your hair, skin
• 32:45
  Speaker 5: and nails. Yes, but again, I know I want to
• 32:48
  Speaker 5: go back to and I'm not going to plug any
• 32:49
  Speaker 5: brands here because I you know, that's not the point
• 32:52
  Speaker 5: of this. But where you get your supplements from is
• 32:56
  Speaker 5: so important. There are different levels tears to every single
• 33:01
  Speaker 5: supplement you're taking, So make sure you check the root
• 33:04
  Speaker 5: of your supplements that they are you are getting the
• 33:07
  Speaker 5: most out of whatever you're putting into bod into your body,
• 33:11
  Speaker 5: because if not, it's a complete waste.
• 33:14
  Speaker 1: Okay.
• 33:15
  Speaker 5: So, like there's different levels of magnesium. There's site trait
• 33:18
  Speaker 5: oxide and keylated. If you're not getting keylated magnesium, you
• 33:24
  Speaker 5: may as well not be taking it, Okay, I believe,
• 33:28
  Speaker 5: and I don't want to butcher.
• 33:29
  Speaker 1: So it's more specific.
• 33:31
  Speaker 3: Your body just metabolizes you better.
• 33:34
  Speaker 5: So, like there's a type of magnesium ak the one
• 33:37
  Speaker 5: that's in calm, and your body can metabolize about thirty
• 33:40
  Speaker 5: five percent of that, so it's better than nothing at all.
• 33:42
  Speaker 3: Okay, but it actually loosened your belts.
• 33:45
  Speaker 5: So if you're taking calm and you're finding yourself shitting
• 33:47
  Speaker 5: yourself in the middle of the.
• 33:48
  Speaker 3: Night, now you know why. Now you know why came here.
• 33:53
  Speaker 2: So I want to ask you, because a lot of
• 33:56
  Speaker 2: people ask this as well, how many staff should someone
• 34:01
  Speaker 2: take each day?
• 34:03
  Speaker 4: Like?
• 34:03
  Speaker 1: What is if you look at.
• 34:05
  Speaker 2: Your phone and it's like you've taken X amount of
• 34:07
  Speaker 2: steps per day? How many should someone say I got
• 34:10
  Speaker 2: to get this in before I am done with the day.
• 34:12
  Speaker 5: I mean, look, the ten thousand exists for a reason,
• 34:14
  Speaker 5: ten thousand steps and I you know, to be honest,
• 34:20
  Speaker 5: if you're someone that's like, I'm only getting a thousand
• 34:22
  Speaker 5: a day in, make it a goal to get to
• 34:24
  Speaker 5: two thousand a day, right, don't overwhelm yourself. And to
• 34:28
  Speaker 5: be completely honest, if you're someone who's just starting exercise,
• 34:32
  Speaker 5: I would I would say, make it a goal ten
• 34:36
  Speaker 5: minutes a.
• 34:37
  Speaker 3: Day to move.
• 34:38
  Speaker 1: Okay, that's totally.
• 34:40
  Speaker 5: Not focusing on the steps so much, but move, yeah,
• 34:44
  Speaker 5: well that's a good even ten minutes is like a
• 34:47
  Speaker 5: mental Look. Well, so I've literally had clients who have
• 34:50
  Speaker 5: come to me, have never exercised. And I said, before
• 34:52
  Speaker 5: I even start charging you, I want you to tell
• 34:55
  Speaker 5: me every day that you're just walking to the gym.
• 34:58
  Speaker 3: Wow, and you can walk right home.
• 34:59
  Speaker 4: Yeah.
• 35:00
  Speaker 3: I just want you to start to create a habit.
• 35:02
  Speaker 1: Of getting there, of doing something. Yeah.
• 35:05
  Speaker 2: Yep, that's the hardest part it is, But you know what,
• 35:08
  Speaker 2: we're gonna do that together, like me and all my
• 35:10
  Speaker 2: friends listening, because I've been out of the game.
• 35:13
  Speaker 3: Too, y'all you're about to start back.
• 35:15
  Speaker 4: Yes, this one is wanting a gym membership, Well there
• 35:20
  Speaker 4: was one. Let's just work out it's right down the road.
• 35:22
  Speaker 6: But I like your point of like just walk to
• 35:25
  Speaker 6: the gym, because after like even two days or three
• 35:27
  Speaker 6: days of walking there.
• 35:28
  Speaker 4: You're like, fuck it, I'll just go in. Yeah, And
• 35:30
  Speaker 4: now you've started that.
• 35:31
  Speaker 5: It's all about creating a habit and once you realize,
• 35:34
  Speaker 5: you can conquer one.
• 35:35
  Speaker 3: Right.
• 35:35
  Speaker 5: And that's why I said, do I start with specific
• 35:37
  Speaker 5: goals because people are like, I'm gonna eat the seventy
• 35:39
  Speaker 5: five hard.
• 35:40
  Speaker 3: Great, if you can do it.
• 35:41
  Speaker 5: But like when people come in and they're like, I'm
• 35:43
  Speaker 5: gonna go balls to the wall, I'm gonna do everything right,
• 35:46
  Speaker 5: start going to want thing, You're gonna burnt, We're gonna
• 35:48
  Speaker 5: burn out.
• 35:49
  Speaker 2: Well, it's like when I said, I really want to
• 35:51
  Speaker 2: do this many days a week and you're like, let's
• 35:53
  Speaker 2: start with three, yeah, and.
• 35:54
  Speaker 3: Then go from from there.
• 35:57
  Speaker 7: Is there a thing as over working out because I
• 36:00
  Speaker 7: know my sister, she likes to work out between cardio
• 36:02
  Speaker 7: string training, like almost every day. Is there like yeah,
• 36:06
  Speaker 7: you recommend a day off, two days off, Yeah.
• 36:08
  Speaker 4: And they're switching like between like upper and lower.
• 36:13
  Speaker 3: Yeah.
• 36:13
  Speaker 5: So recovery is key to success. And if you are
• 36:17
  Speaker 5: not giving your body the ability to recover, you are
• 36:21
  Speaker 5: constantly and fatigue and fight or flight mode, right, and
• 36:25
  Speaker 5: women in particular can spike their cortisol levels if they're
• 36:29
  Speaker 5: overdoing it, which means you're putting on fat or you're
• 36:32
  Speaker 5: holding onto fat. So understanding the type of workouts that
• 36:36
  Speaker 5: your body needs is also really important. There are definitely
• 36:39
  Speaker 5: base rules that kind of work for everyone to some degree,
• 36:43
  Speaker 5: but everybody is built differently and that's just the truth.
• 36:48
  Speaker 5: And if you are constantly going and going and going,
• 36:50
  Speaker 5: your body will burn out. You will injure yourself. Take
• 36:53
  Speaker 5: it from someone who has not from falling down a
• 36:55
  Speaker 5: flight of steps okay, but truly just from over exercise
• 37:00
  Speaker 5: and taking care of yourself is just as important. You're
• 37:04
  Speaker 5: wanting to work out five days a week, that's totally fine,
• 37:07
  Speaker 5: but then you need to understand how to do that
• 37:10
  Speaker 5: and splitting up the body into certain groups each of
• 37:15
  Speaker 5: the days. Yes, yes, so you're not overdoing the muscle
• 37:18
  Speaker 5: group right and tearing something over use whatever you could do.
• 37:24
  Speaker 2: Like back day, like day, chest day, correct, instead of
• 37:27
  Speaker 2: doing full body workout every day.
• 37:28
  Speaker 1: Yeah.
• 37:28
  Speaker 5: So if you are just starting to work out, you know,
• 37:32
  Speaker 5: and you are looking to lose weight, again, it depends
• 37:35
  Speaker 5: on what your goals are, right, and you're like, I'm going.
• 37:37
  Speaker 3: To start three days a week.
• 37:38
  Speaker 5: Those three days a week you can do full body
• 37:39
  Speaker 5: because your body's getting a break in between. Yeah, if
• 37:42
  Speaker 5: you're going to hit it and you don't want to
• 37:44
  Speaker 5: quit it, girl, I respect you, but also figure out
• 37:47
  Speaker 5: the split that you're going to do, because you're not
• 37:49
  Speaker 5: going to do full body Monday, Tuesday, Wednesday, Thursday, Friday.
• 37:53
  Speaker 5: Your body needs time to rebuild and recover, just like
• 37:56
  Speaker 5: it needs sleep to wake up refreshed.
• 37:59
  Speaker 6: Well, isn't it like when you're working out, you're tearing
• 38:01
  Speaker 6: the muscles yes.
• 38:02
  Speaker 3: Yeah, it's exactly. That's exactly what's happening.
• 38:05
  Speaker 4: Well.
• 38:05
  Speaker 2: And I think that's a good point and also great
• 38:09
  Speaker 2: for people who have written in because we're all trying
• 38:11
  Speaker 2: to get back into our fitness journey. So picking two
• 38:15
  Speaker 2: three days a week and do full body, just to
• 38:17
  Speaker 2: get yourself into the routine of moving your entire body. Yeah,
• 38:20
  Speaker 2: and once you're in that routine, you'll know, Okay, I
• 38:25
  Speaker 2: now know enough and I'm and I'm coming.
• 38:27
  Speaker 1: It's now a habit.
• 38:28
  Speaker 2: Yeah, to focus on my just upper body, yes, and
• 38:31
  Speaker 2: just my but right now, I think that's great to note.
• 38:35
  Speaker 2: Just get there and move your whole entire body.
• 38:38
  Speaker 3: Yeah.
• 38:38
  Speaker 5: And the and the one thing that I will say is,
• 38:40
  Speaker 5: you know, I don't I don't want anyone phone in
• 38:42
  Speaker 5: in here, you know, messaging me that you know I'm
• 38:44
  Speaker 5: doing three days a week and nothing's happening, because three
• 38:48
  Speaker 5: days a week is technically a maintaining stage. Okay, if
• 38:53
  Speaker 5: you are trying to lose weight, Okay, you do want
• 38:56
  Speaker 5: to start, you do want to get to a point
• 38:58
  Speaker 5: where you're doing four days a week, okay, Right, So
• 39:01
  Speaker 5: three is really a sweet spot to maintain. When you're
• 39:04
  Speaker 5: hitting four, five, six and you are on a weight
• 39:06
  Speaker 5: lost journey, that's when you really will start to shit.
• 39:09
  Speaker 1: Okay, good to know.
• 39:11
  Speaker 2: Yeah, before we sign off, I wanted to read this
• 39:13
  Speaker 2: one because I found it very sweet. Okay, not a question,
• 39:16
  Speaker 2: but Jenna helped me get into shape and now I'm
• 39:19
  Speaker 2: a personal trainer.
• 39:20
  Speaker 4: Woo.
• 39:22
  Speaker 6: Look at you to know that you have no idea
• 39:25
  Speaker 6: what you do, and isn't it nice to know that?
• 39:27
  Speaker 3: Literally? Like very cute? I know, so wow, thank you
• 39:33
  Speaker 3: whoever that was.
• 39:34
  Speaker 2: Like, her name's fit Katie NYC stop fit Katie.
• 39:38
  Speaker 3: Hit me up, girl. That makes me so happy. Let's
• 39:40
  Speaker 3: let's talk shop.
• 39:41
  Speaker 2: That's yeah, so's it's It's much more for people than
• 39:45
  Speaker 2: just I always say that the the body that you'll
• 39:50
  Speaker 2: get is kind of the cherry on top. It's everything
• 39:53
  Speaker 2: else that comes with the movie and your mental health. Yeah,
• 39:58
  Speaker 2: that comes with it. And like Jenna's said, I always
• 40:00
  Speaker 2: leave and I'm like, I feel so much better and
• 40:02
  Speaker 2: it's not about my body, but my mind feels clear
• 40:05
  Speaker 2: and I feel inspired and ready to.
• 40:07
  Speaker 1: Kind of take on the fucking day.
• 40:10
  Speaker 4: Yeah.
• 40:10
  Speaker 5: The physical works brings in mental clarity absolutely.
• 40:15
  Speaker 2: So I want to thank you for sharing so so much.
• 40:19
  Speaker 2: It really has been a great people love when we
• 40:22
  Speaker 2: deep dive into stuff like this. Thank you, guys so
• 40:24
  Speaker 2: much for listening to another bonus episode of the Give
• 40:27
  Speaker 2: Them Lalla Podcast Again. My guest was dear friend and
• 40:30
  Speaker 2: trainer Jenna Willis. You can find her on Instagram at
• 40:33
  Speaker 2: ms j E N n A W I miss Jenna
• 40:39
  Speaker 2: Willis and you can click a link in her bio.
• 40:41
  Speaker 2: She also does personalized programming, so slide in her DMS
• 40:45
  Speaker 2: do your thing again. Happy New Year. Let's take on
• 40:48
  Speaker 2: twenty twenty five together. When should we stop saying Happy
• 40:51
  Speaker 2: New Year? I mean, didn't Larry David do a whole
• 40:55
  Speaker 2: thing on it?
• 40:55
  Speaker 3: Yeah?
• 40:57
  Speaker 4: I say, after this week, we're good.
• 41:00
  Speaker 1: Alright, we're good too.
• 41:00
  Speaker 2: This will air on Monday, so it's the thirteenth. You
• 41:02
  Speaker 2: will never hear Happy New Year from me again. I
• 41:05
  Speaker 2: love you, guys, and I'll catch you on Wednesday for
• 41:08
  Speaker 2: the regular episodes.