Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How to Stay Consistent With Weight Loss After 35 (If You Keep Starting Over)

Transcript

How to Stay Consistent With Weight Loss After 35 (If You Keep Starting Over) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:09
Welcome to the Body Recomposition podcast.
0:12
This is Robin and you are hearing from me just a little
0:15
sooner than you usually do. I had an aha moment in the car
0:19
the other day and I had to drop all my stuff and start
0:22
recording. So I don't really have notes
0:24
today. I don't really have, I'm not
0:27
prepared, but I do want to talk talk about it because it is so
0:31
pertinent. And that is your goals are
0:34
sabotaging you and your motivation does not matter.
0:38
And I'm sure the emotion that you have just hearing that
0:41
statement might be 1 of defeat or resentment or I, I don't
0:47
know. But I do know how you feel
0:50
hearing something like that because it comes back to that
0:53
feeling of defeat or being stuck or continuing on this hamster
0:58
wheel that you can never get off of and when you do, somehow you
1:01
miraculously fall right back into it.
1:04
I've been there. I understand 100%.
1:06
But I do want to shed light on the fact that your goals are
1:10
definitely holding you back if you do not have systems in place
1:15
to achieve those goals. Yes, very cliche, but anybody
1:19
can have goals. Anybody can have goals.
1:22
But if you do not have system specific systems in place in
1:27
terms of how you're going to get there, you're not going to get
1:30
anywhere. Nowhere.
1:32
And I also want to touch on motivation because so many women
1:36
think they have a motivation problem and they don't.
1:39
You have a motivation cycle that is not understood.
1:43
And if you understood that you are not undisciplined, you are
1:45
not lazy, you are just experiencing the same mental
1:48
cycle that all of us, women and men go through when it comes to
1:52
motivation. And that is just psychology.
1:55
I did write down this because I know there are phases of
1:58
motivation, but I did not know what it was called.
2:00
And it is called the trans theoretical model.
2:03
But it shows that every behavior change happens in six
2:06
predictable stages, and women get stuck in these stages
2:09
without knowing why. I just want to touch on a
2:12
message I got on Facebook, I think last year around this time
2:15
because I made a video about it and I was in a winter coat.
2:18
So I think that all of us are experiencing the same lack of
2:21
motivation. Maybe the seasonal changes,
2:24
maybe the holidays. But we are going to uncover what
2:27
those stages of motivation are. We are going to walk through
2:31
these stages and then I'm going to connect them to one of my
2:34
favorite COVID reads. And I like to call them COVID
2:37
reads because had it not been COVID, I never would have read
2:40
it. Atomic Habits, chapter 1, boom,
2:43
life changing. So we're going to go through how
2:46
tiny daily actions compound into massive change, especially for
2:53
women, especially for women who are above the age of 35, whose
2:56
hormones, metabolism, your stress responses, all of that
3:00
has shifted after age 35. So this this plays even more of
3:04
a prominent role in your life than it then it used to.
3:08
OK, so by the end of this episode you are going to
3:10
understand why motivation disappears, why consistency is
3:14
not a personality traits. OK, you can learn this too.
3:17
Why your goals don't matter as much as you think and the one
3:21
thing you must decide before any habit sticks.
3:25
So let's get started. We're going to start with the
3:28
six stages of motivation because psychologically motivation does
3:32
happen in stages and you cannot skip 1.
3:35
So stage 1 is called pre contemplation where it's kind of
3:39
like I know something's off, I'm kind of not like it.
3:42
And I in this phase, you might just feel fluffy or inflamed,
3:47
stressed, just short tempered, exhausted, or how I described
3:52
myself, just a vessel, right? A vessel.
3:56
I feel like I was a vessel in my house that was just giving, but
3:59
not actually there. I'm not present, I'm
4:02
preoccupied. I am a a vessel of vapidness
4:06
that is not sustainable for anybody.
4:10
But you're thinking like, oh, something's off.
4:12
But I'll start after the holidays or when so and so is
4:15
done with this sport or when after my visit with OK women who
4:22
are above the age of 35, when all of those hormones that I
4:26
talk about all the time are all over the place, especially
4:31
cortisol because it's high. So stress is high.
4:33
This burnout starts to feel like you're your normal, like what is
4:37
normal to you and it's not. So stage 1 precontemplation
4:42
things just kind of feel off. OK stage 2 contemplation.
4:46
You want to change, but you are unsure.
4:48
This is the I should I should eat better?
4:52
I I should start going to the gym or I should check into my
4:55
hormones. You don't act because you're
4:57
still thinking that change feels too much like it is too much to
5:01
even consider right now. And I while I have been in
5:06
fitness, I'll mention my background briefly.
5:09
I was a teacher in the public school system for upwards of 12
5:12
to 15 years, depending on what you consider, you know, as I was
5:16
a teacher mentor as well throughout that time.
5:18
I spent a big chunk of it as a trainer in on, you know, as a
5:23
side job. And then and then I was having
5:26
kids and doing all of that. And now I started my business.
5:30
I am no longer teaching in the classroom, but I am so
5:33
passionate about teaching women how to achieve these goals, how
5:38
to put systems in place to achieve their goals, which is
5:41
what brings me to this podcast. But right now I'm talking about
5:46
the stage 2 of contemplation. And I remember feeling like
5:51
after each one of my kids, I was, I was, I was so out of
5:54
shape and I was so obsessed with breastfeeding that I was just
5:59
constantly, I don't, if you've done breastfeeding, you know the
6:03
feeling it is just you are. I was an I was shaped like an
6:07
apple on a stick. I think I had 80 extra pounds
6:10
just all on top. And I was tired and I was no no,
6:15
just a vessel like I mentioned. And the thought of even going to
6:17
the gym with as much weight in my chest that I was carrying was
6:23
not going to happen. But I really knew I needed to do
6:27
something because gaining 70 lbs when you're pregnant is
6:31
apparently not the norm. But just the thought of change
6:35
was really overwhelming until it gets to a point where you know
6:37
that you are not going to stay in this space anymore because
6:42
the pain of staying the same has now become less tolerable than
6:47
the pain you know you're going to endure that it will take to
6:51
change, right? That's that's when real change
6:53
happens, is it is too painful to stay in the same spot you're in.
6:58
And that is the place I was in three years ago.
7:02
So now we are in stage 3 preparation.
7:04
I am planning to change. You bought yourself a cute
7:07
planner. If you have a teacher background
7:09
like me, you know about Erin Condren planners.
7:11
Maybe you bought one of those. You started ordering protein
7:14
powder. You started following new
7:16
fitness influencers on Instagram and listening to podcasts like
7:20
mine and saving recipes and everything.
7:23
You know this space, Wow, we've all been there.
7:26
It's an exciting spot to be. And this is where 80% of women
7:30
stay permanently. This phase in the preparation
7:35
phase, not action preparation, is where 80% of women stay
7:42
permanently. They plan, they do not act.
7:47
That is not you anymore. Because today you're going to
7:50
learn how incredibly easy it is to make very small changes
7:56
consistently every single day. And you will see in three
8:03
months, you're a completely different person.
8:06
These tiny changes that are not painless, but they are not
8:11
painful, are going to reshape your entire life.
8:15
Three months from now. You're not going to be the 80%
8:19
that stays in the preparation phase.
8:21
You are going to be the 20% that acts because you've been in this
8:25
phase. It's not fun.
8:26
It's painful. OK, so now that I have all my
8:29
action ladies still with me, the 20%, this is when you start
8:34
doing exactly that. You start taking action.
8:37
You start actually doing the thing.
8:40
You start walking more, you start prioritizing protein.
8:44
You start going to the gym. You start tracking your macros.
8:47
You hire me. You start lifting weights.
8:50
This stage is hard. This is the hardest stage to be
8:54
in because you are not going to see the the results of your
8:58
efforts very quickly at all, if if at all for the first maybe
9:03
month. But this phase is what's going
9:06
to separate the girls from the women, the boys from the men.
9:10
This is the phase where your patients that you have deep
9:14
inside you, your tenacity, your grit, that is all going to come
9:18
shining through because you're the 20%, you're going to
9:21
continue. This is the stage that is where
9:24
real change happens. And in this action stage where
9:30
you are suddenly walking more, you're feeling great, you're
9:33
prepping your food, you are basically starting a new era of
9:37
yourself. This phase is an awesome place
9:40
to be because you can feel these new roots starting.
9:45
You can feel parts of you coming out.
9:47
You can start seeing that you are strong.
9:50
You do have what it takes to make these changes.
9:53
But here is where women fail and that is they do not put systems
9:58
in place. Excuse me, you can hear cars
9:59
outside because I'm not in my normal report recording spot.
10:03
This is where women fail because you don't have the systems and
10:06
the systems are so, so imperative to see success with
10:12
your new, your new routines that you're implementing.
10:14
So I just want to briefly go over the difference between
10:18
goals and systems. So goals are all about the
10:22
results you want to achieve. They're great, they're exciting,
10:26
so fun to think about your goals.
10:27
The systems are about the process that is going to lead to
10:31
those results. Now, if you're a coach like my
10:35
brother-in-law, he is a coach. Your goal might be to win, win
10:38
the championship. And the, the book Atomic Habits
10:41
talks about this exact, this exact comparison.
10:43
Your system is the way you recruit your players, the way
10:47
you manage your team, your assistant coaches, the way you
10:50
conduct practice. Those are your systems.
10:54
Your goal is to win the championship.
10:55
You're not going to win the championship unless you have
10:58
your systems tight. Now I want to talk about when I
11:03
first started putting systems in place in my life in terms of my
11:06
fitness goals. And that was in college.
11:08
And I remember I had never, I mean, I have always been an
11:12
active girl. I, I played soccer.
11:14
I was outside from morning until night.
11:16
But once I went to college, I ate cereal all day and just
11:21
rapidly put on weight. Oh my gosh.
11:23
So I I had used part of my school loans to hire a personal
11:27
trainer, Shout out Jess. And that was the best decision I
11:31
ever made, honestly, because it changed my life.
11:34
And somehow I was convinced to sign up for a figure competition
11:39
when I had never really lifted weights before.
11:42
This was, I don't know, when I was 22.
11:45
I had never lifted weights, but I had just started lifting
11:47
weights and Jess and his wife were really into figure
11:50
competitions. What is that?
11:52
What is it going to make you happy?
11:53
OK, I'll do it. I had no idea what I was signing
11:57
up for. I just knew they were really
11:58
enthusiastic about it. And so I signed up for a figure
12:02
competition with no experience and no understanding.
12:07
And what I learned and what you will, you will learn right now
12:09
is a figure competition is when you go on stage lubed up, really
12:13
tan in a bikini, a bedazzled bikini and you do certain poses
12:18
where judges are standing in front of your almost naked body,
12:22
judging it with your symmetry, your, your muscle development,
12:27
your. I could go on about this.
12:30
I had signed up. There was no refund.
12:32
When I learned I was going to be in a bikini on stage, I almost
12:35
died. And I didn't want to disappoint
12:38
them and I did not want to look like an idiot.
12:42
So I really had no option but to look good.
12:46
There was no other option. And I had I think at that .12
12:51
weeks of prep. So I had to buckle down.
12:56
I had to get some systems into place because I had none.
12:59
And I was just kind of going into the gym and chit chatting
13:02
and you know, being my obnoxious self but having fun and you
13:07
know, getting in when I did and what not.
13:09
But now I had to have a system in place because if I didn't, I
13:13
wasn't going to the gym consistently.
13:16
So I wrote on this little post it note and I wrote what my what
13:21
my workouts were, which was I had to do cardio in the morning
13:24
and then I had to do my lift. And I wrote down exactly what
13:28
time I would do my cardio and exactly what time I would do my
13:32
lift. And I stuck them on my calendar
13:34
throughout the week because that was the only solution I could
13:36
come up with where I could see when I needed to be at the gym.
13:40
And I knew if I skipped any of those, I wouldn't be able to
13:42
remove that. Post it and I would have this
13:45
visible reminder that I was a failure and that I was weak and
13:49
that I wasn't going to look my best on stage in a bikini.
13:54
So I did that I put the post its up I committed to a time, a
13:58
place I had a system in place so that I could get my stuff done.
14:02
I also put a big circle around Sunday nights and Wednesday
14:07
afternoon. And that was when I was going to
14:09
prep my food because while I was in college, I had a couple
14:13
little jobs. I was waitressing.
14:15
I, I was doing all the things and apparently spending my
14:18
college loan money on my personal trainer, which so glad
14:21
I did. Anyway, so I stuck those meal
14:24
preps on Wednesday afternoon and Sunday night.
14:26
Now where are we? I am 37 years old.
14:30
That was 15 years ago. Do you want to know what time I
14:35
get up every single day? Five, if not 430.
14:40
Sometimes a little earlier, sometimes a little later.
14:43
OK, what do I do? I do my cardio.
14:46
Do you want to know what's written on my big whiteboard in
14:48
the entryway of our entryway? What time I'm going to do my
14:53
workouts? Because now I have four other
14:55
people to consider and I need to know ahead of time when I'm
14:59
going to do them. So I plan out my week.
15:02
I put a little symbol on when I'm going to do my workouts.
15:05
If I'm really practically, I'll even write down what body parts
15:07
I can mentally prepare, how much pre workout I need and what do I
15:11
do on Wednesday afternoons and Sunday nights?
15:14
Prep my food. For 15 years I have done this.
15:19
Now when I had kids, during COVID, when I was teaching, that
15:22
changed a bit. But when I want to achieve a
15:27
goal, I go back to these systems.
15:30
Now these systems has just has just become my way of life.
15:32
And some people look at me and they think that it's over the
15:36
top. That's OK.
15:38
You do, you be who you want to be, and I'll be who I want to be
15:41
because I like who I am. I like that I get her up up
15:44
early and I have this sacred time that nobody interrupts me
15:47
even if they want to, because I know they won't get up as early
15:50
as me. It's like a competition, like
15:51
you will stay in bed and I will be in the basement or at the gym
15:56
completely unbothered, right? That is my time.
15:59
Those are my systems. That's exactly when I work out.
16:02
That's when I prep my food. Now, if you're just starting in
16:05
your goals and you're in this action phase and doing these
16:08
things, you're having these systems set.
16:10
You have identified exactly how you're going to get your
16:13
workouts in, when you're going to prep your food, what you're
16:16
going to eat when you're going to grocery shop.
16:18
You have identified your systems.
16:21
We move into stage 5, which is maintenance.
16:23
And this is just where you are consistent.
16:27
You are doing it on repeat. You are operating like a machine
16:32
because that is now your identity.
16:35
You are not someone who wants to work out more.
16:38
You are a lifter. You are not someone who wishes
16:43
they had more time to food prep. You prep your food.
16:47
You are not someone who wishes they had the motivation to track
16:51
their food. You are a macro tracker.
16:53
You are doing all of that on repeat every single day.
16:59
And you do not want to be a fit woman.
17:01
You are a fit woman. You are.
17:04
So when I got this message in my Facebook inbox last year about
17:08
this time that said, how do you have the motivation?
17:11
And my response was, I don't, I'm incredibly unmotivated.
17:16
I, I just do, I operate, I, I function like a machine because
17:22
what is my alternative to gain 70 lbs?
17:25
Again, I don't want that. I'd rather get up the same time
17:30
every day and do my thing. I'd rather have my allocated
17:32
reading time to further my knowledge and broaden my
17:36
horizons. I'd rather have good, healthy
17:40
food that I feel good after eating and it's honoring to my
17:44
body. I'd rather have that than the
17:47
alternative, which is most likely.
17:49
If you're listening to this, it might be where you are right
17:51
now. You're eating on the go, You're
17:53
munching on your kids goldfish crackers.
17:56
You are grabbing fast food. You are not saying no to the
18:01
treats in the lounge. You are scrolling on your phone
18:06
instead of going to the gym or even just getting yourself a
18:09
walking pad that you can walk on while you scroll on your phone.
18:14
And that is not you. That is not you.
18:16
That's just you being stuck in the preparation phase with the
18:20
80 other 80% of the other ladies.
18:22
But if you're listening to this, you are the 20%, you're going to
18:25
move into the action phase and then you're in the maintenance
18:28
phase. When you are being consistent,
18:30
when these systems are running your life and you are operating
18:34
like a machine, not on motivation, but there is a final
18:38
stage and that stage is called the relapse stage.
18:43
And unfortunately, at this place in time right now, I have,
18:47
excuse me to drink some tea a couple clients who kind of fell
18:51
into this stage. And it is so defeating.
18:54
It is so defeating, but it is 100% normal and expected.
18:59
It is not you failing. It just cycles you right back to
19:03
the preparation or action phase. So the goal is not to avoid your
19:07
relapse phase, but to just move through it faster because now
19:12
you know it is not you or your lack of motivation.
19:16
It is psychology. It is the way the human brain
19:19
works. And now that we know that now
19:21
that we have the understanding as to how motivation works, we
19:25
are going to move into the Atomic Habits portion of this
19:29
episode. Because I found this book to be
19:32
so instrumental in getting me off that stupid hamster wheel
19:36
during COVID where I wasn't wearing wearing real pants and I
19:40
was pretty much unidentifiable in public.
19:43
Oh my goodness, yes, this book was life changing science heavy,
19:46
but life changing. And so in this book, Atomic
19:49
Habits, James Clear says habits are the compound interest of
19:54
self improvement. It does not matter how
19:58
successful or unsuccessful you are right now.
20:01
What matters is that your habits are putting you on the path
20:04
toward success. Now, this part is directly from
20:07
the book. Your outcomes are a lagging
20:10
measure of your habits. Your net worth is a lagging
20:13
measure of your financial habits.
20:15
Your weight is a lagging measure of your eating habits.
20:19
Your knowledge is a lagging measure of your learning habits.
20:22
Your clutter is a lagging measure of your cleaning habits.
20:26
You get what you repeat. You get what you repeat.
20:32
Sure, have the birthday cake go out to eat and eat the bun too.
20:37
But when you start doing that one time and repeat it again and
20:42
again and again, that trajectory is taking you much further away
20:47
from your initial goal, your destination, than it would be if
20:51
you just consistently repeated the same desired habits over and
20:56
over and over again. And not to say that you can't go
20:59
out to eat or have the cupcake, but then get back on track, get
21:02
back on that route that's taking you to your destination, your
21:06
goal. It's OK to derail here and there
21:09
a tiny bit, boom, boom, boom. But it's just going to take that
21:12
much effort to get back on track.
21:13
So just stay on track as much as you possibly can.
21:17
Now, tiny habits, good or bad, they compound.
21:21
If you can get 1% better every day for a year, you're 37 times
21:25
better at the end of the year. If you get 1% worse every day
21:29
for a year, you're basically at zero.
21:31
OK, Your body, your metabolism, your cravings, your emotional
21:35
regulation, those are all a reflection of repeated habits,
21:39
not single events like 1 bad meal doesn't do anything but 300
21:44
slightly off meals. Now you're inflamed, your
21:47
stress, you're 15 lbs heavier. It's it's a compounding effect.
21:54
One missed workout doesn't do anything, do anything.
21:57
But now you've missed 2 and then it's 3.
22:00
And now you haven't gone to the gym in three months and your
22:03
pants have gone up 3 sizes. So remember that those tiny
22:07
habits compound, good or bad. Secondly, results are a lagging
22:13
measure of your habits. This is the number one thing
22:16
women struggle with. Your appearance is a lagging
22:19
measure of your nutritional habits.
22:20
Your strength is a lagging measure of your training habits.
22:23
Your stress tolerance is a lagging measure of your
22:25
emotional habits. Nothing shows up right away.
22:29
And that's when women quit because they are working so hard
22:33
to change all these little things in their life.
22:36
And they are doing everything in their power to just get control
22:39
of their health, but they're not seeing a physical representation
22:43
of all the effort they continue to pour into themselves.
22:47
And in the book, he mentions this analogy that I love.
22:49
It's about an ice cube. So you have an ice cube, it's
22:52
sitting on the counter, and you turn the temperature up from 25°
22:56
to 26° to 27° to 28°, and nothing's happening.
23:01
And then all of a sudden, at 32°, your ice cube melts.
23:06
The same goes for you. You are turning up the intensity
23:10
in your habits. You are turning up the intensity
23:12
in your intentionality. And nothing is happening.
23:15
But all of a sudden, somebody at work says, Susan, you look
23:19
really great. Have you been losing weight?
23:22
And it's like, thank you for noticing.
23:26
Maybe you haven't yet, but your body composition is changing so
23:29
visibly it looks like you have you have hit the 32° mark.
23:34
That bat is starting to melt off.
23:36
All of your compounding efforts are paying off.
23:39
And it took three months to see it, but here we are.
23:43
And it's worth it. And people will think, wow, when
23:45
did that happen? Well, three months ago is when
23:47
you started busting your butt in the gym and getting up early.
23:50
But now today, three months later, it's just a little bit
23:54
visible. And one year from that point,
23:57
you'll, you will look completely unrecognizable.
24:00
I promise you. OK, third take away from that
24:02
book I wanted to touch on is that the goals don't change your
24:04
life. The systems do.
24:06
Women set goals. I want to lose 20 lbs.
24:08
I want to be a size 4. I want to fix my hormones.
24:11
I want to have, I don't know, visible triceps.
24:15
But goals are outcomes. Systems are inputs and your
24:20
system is what you do. Your system is what you do every
24:23
single day on repeat. You hit your protein goal, you
24:26
hit your step goal of 10,000. You get at least 7 hours of
24:30
sleep per night. I know, I know.
24:31
If you know me, I'm working on it.
24:33
You have your scheduled lifting sessions done in advance.
24:38
And when I say done in advance, I mean written down identified
24:41
what day and what time you plan on lifting every day that week.
24:47
If you're going to lift 3 times that week, you need to write
24:49
down Wednesday 3:00, Friday 1:00, Sunday 8:00 AM.
24:54
You write that down ahead of time and maybe do the post it
24:58
note thing that I mentioned when I did in college.
25:00
If you complete your workout, you take the post it down.
25:02
If you don't, there it is staring you in the face saying
25:05
oh you are one step away from getting to your destination.
25:09
So again, you do not rise to the level of your goals, you fall to
25:14
the level of your systems. You have great goals.
25:17
You have horrible systems that needs to be in place first get
25:21
your goal, have your why put cut it out.
25:24
Put a little picture wherever you want to put it.
25:26
But then you need to specifically write down the
25:30
systems it's going to take to get there.
25:33
And if you ever need help coming up with systems, because to me
25:36
it's it's a second, second nature at this point, but I do
25:39
have a couple clients were like, well, if I want to do this, then
25:42
what system would I use? Oh my gosh, please ask me, DM
25:46
me. I love taking you by the hand
25:48
and guiding you through something that is overwhelming
25:50
and daunting and unfamiliar. That is my passion.
25:53
I love it so much. Do not hesitate to reach out to
25:56
me. You can do that on Instagram.
25:57
I'll just say this now, you can do that on Instagram.
25:59
That's RAC fitness under dash. So RAC Fitness under dash or you
26:05
can e-mail me racfitnessmn@gmail.com.
26:10
OK #4 true behavior change is identity change.
26:14
We're going to true behavior change is identity change.
26:17
This is the deepest, most important thing that you can
26:19
glean from that entire book. Your identity has to shift
26:23
before your habits become easy because it's not I want to lose
26:27
weight. It's I'm a woman who takes care
26:30
of her body by going to the gym everyday.
26:33
It's not I want to work out. It's I'm a lifter, OK?
26:38
It's not I wish I had better habits.
26:41
It's I consistently get up at 6:00 AM.
26:44
I'm an early bird. Say that out loud.
26:47
Maybe you haven't even gone to bed at 6:00 AM.
26:49
But start saying that you are an early bird and you will start
26:52
getting up earlier because you have to shift your identity.
26:55
You have to innately change the way that you view yourself.
27:00
Quick example, when I was in high school, middle school, I
27:03
had no concern for grades. I didn't care.
27:06
I cared about my friends. I cared about being active.
27:10
I cared. I mean, I cared about school,
27:12
but not to the point that my sister did where she had, she
27:15
was in all honors classes because in my brain, I just
27:18
didn't feel like I was smart. I didn't feel like I could
27:22
achieve the same things that my very intelligent sister could.
27:25
So I didn't really try because I felt like I was funny and I had
27:30
friends and that's really all that mattered.
27:32
But that's not the reality. Like I wasn't even going to take
27:36
the Act's because in my head I was like, why?
27:40
Why, You know, remember I was however old in my teens, I did
27:43
take the Act's. Did I study?
27:45
Not at all. Not one moment, not for a bet,
27:48
and I got a really good score. I'm not trying to brag.
27:51
I'm going to really good score. And I thought, how the heck did
27:54
I get that score? Did I, do I remember, am I kind
27:57
of not stupid? And that went through my head
28:00
because I, I've always hated school.
28:03
I, I didn't understand why class was so boring, why teachers
28:09
couldn't really connect the material and make it relevant.
28:12
And I just had no interest. I had no interest in the way
28:18
traditional schooling schooling is, and that is honestly what
28:20
spurred me to become a teacher because I love making learning
28:23
fun. I love passionately connecting
28:25
with kids, with adults. I love teaching.
28:27
That is. That is a humbly a gift.
28:30
A gift of mine. At least I'm told it is.
28:34
But something about getting that not horrible ACT score spurred
28:38
me to think a little higher of myself.
28:41
And when I went to college, I enrolled in child development
28:46
classes and I started getting A's.
28:48
And I was like, how did maybe I am smart?
28:53
And then I started viewing myself as somebody who was
28:56
smart. And if I ever received anything
28:57
below a perfect score, I was going to find out why and how I
29:00
could fix it. And that's who I've been since
29:03
that day. Am I smart?
29:04
I don't know. I think I am.
29:06
I believe myself to be because I had an identity shift.
29:09
I was no longer just this loud cello playing.
29:14
I don't even know what I was. I was a goofball and I still am
29:19
a goofball. I am who I am, but I'm a smart
29:22
goofball in my own brain. But as it channeling my teaching
29:26
background, it's also called having a mindset of growth and
29:29
just knowing that you can obtain and be who you want to be.
29:34
As cliche as that sounds, as long as you have a mindset of
29:37
growth and not everybody has it, but you can adopt it if you
29:41
don't have it. If you have a stagnant mindset,
29:44
one that says I'm always going to be overweight, I'm always
29:46
going to look this way, I'm always going to feel this way.
29:49
I'm always going to be, you know, the, the mom who's out of
29:52
shape and Mike blah, blah, blah. That's because you, you believe
29:56
that about yourself. But if you can take that belief
30:00
and throw out the trash can and embrace a completely new
30:03
identity and wholeheartedly embrace it and start saying I am
30:07
a lifter. I prep my food on Sundays.
30:11
I drink 100 ounces of water a day.
30:15
OK, that's who you are. Maybe it's not reflected on the
30:19
outside yet, but if you take all the actionable steps and put
30:23
your systems in place to match your identity to that, that's
30:28
who you will become. It's just science, it's
30:30
psychology. And when your motivation wanes,
30:33
which it will, you will relapse around.
30:35
I think that that article I was reading said six weeks.
30:39
Who knows when it will happen, but when you do, because you
30:41
will and I have, you don't rely on your motivation, you rely on
30:45
your systems. You operate like a machine.
30:47
You have a goal. Just like when the plane takes
30:49
off and it's on the radar headed to the destination.
30:52
You might have, you might go off a couple degrees here, here or
30:55
there, but if you don't get back on track, you'll never get
30:57
there. So just get there by doing all
30:59
the things, embracing all the systems and you will achieve
31:03
that identity as long as you believe that you will.
31:06
So in conclusion, I have been rambling up a storm lately.
31:09
In conclusion, the solution how to actually change a step one,
31:13
decide who you want to be. Not what you want to weigh, not
31:16
how you want to look, but who do you want to be.
31:19
Do you want to be a strong woman?
31:21
Do you want to be more present mom?
31:22
Do you want to be a woman who lives?
31:25
Choose who do you want to be Step 2 do the smallest habit
31:30
that matches that identity. So if you said I want to be a
31:34
strong fit woman, you're going to lift for 10 minutes a day, 10
31:39
minutes a day. Doesn't matter what you do go
31:41
buy a pair of 10 LB dumbbells and Google some workouts go on
31:45
my Instagram. I have some posted do that for
31:47
10 minutes a day. OK, if you want to be a woman
31:51
who gets her protein everyday, eat 30 grams of protein for
31:54
breakfast. You are now a woman who
31:56
prioritizes protein consistently because every single morning you
32:00
make sure that you eat 30 grams upon waking.
32:03
That's you. You're a woman who eats her
32:05
protein. Step 3.
32:07
Build a system, not a goal. OK, build a system, not a goal.
32:12
I have a whole group blueprint for this on my Instagram, but it
32:15
basically talks about what you're going to eat.
32:17
This is a this is a system for body recomposition, dropping
32:20
fat, gaining muscle for women above 35.
32:23
Go into my Instagram. You can find it on there.
32:26
I think it's called the recomposition blueprint.
32:28
Protein in every meal. One to five strength training
32:31
sessions weekly depending on your ability, a zone, two
32:35
session daily hydration, blah blah blah.
32:38
Look that up. Build the system, not a goal.
32:41
Lastly, stage Step 4. Expect to cycle through the
32:45
motivation stages. You will relapse, you will fall
32:48
off, you will have hormonal shifts, period, lifestyle.
32:51
Life happens, stress happens. But now that you understand the
32:56
cycle of motivation, you can catch yourself faster and just
32:59
get right back on track. Here's your homework.
33:01
You're going to finish this sentence.
33:04
You're going to finish this sentence and you actually have
33:06
to say it out loud. You have to say it out loud.
33:09
That's the first step in tricking your brain that you are
33:11
somebody you're not yet. But if you say it out loud, that
33:13
is the first step. I am a woman who blank.
33:19
I am a woman who blank. And then do one tiny action that
33:25
solidifies that statement today. Just one.
33:29
You're a woman who and what's 1 action you can do that proves it
33:34
to yourself? That's how you change ladies.
33:37
Thank you so much for listening. I know that was kind of a
33:39
Rambling Robin podcast, but sometimes I just, I just feel
33:44
the need and I have to, I have to ramble.
33:47
It is my nature and my kids just got home from school.
33:49
So again, thank you so much for tuning in today, ladies.
33:52
And remember, don't hesitate to reach out to me.
33:55
It fills my heart. I love your comments on Spotify.
33:58
I love your questions. I love your emails.
34:01
It all just brings me so much joy because I am really so
34:04
passionate at helping women just empower themselves and change
34:07
their lives in the way that is honoring to their bodies and
34:10
therefore honoring everybody else around them because it
34:12
makes you the best version of yourself.