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How to Keep Showing Up When Life Gets Busy · The Embodiment Lab

• 0:00
  SPEAKER_00: Welcome to the embodiment lab.
• 0:02
  SPEAKER_00: My name is Addy and today we are talking about something that I have had multiple, multiple conversations about.
• 0:09
  SPEAKER_00: In the last several weeks, we're going to make an entire episode about this.
• 0:13
  SPEAKER_00: I have a couple clients who are going through this exact situation.
• 0:16
  SPEAKER_00: I have had a couple conversations in the DMs about this.
• 0:20
  SPEAKER_00: I got a comment a couple days ago on a TikTok that I posted about this.
• 0:24
  SPEAKER_00: And so we're going to dive in because this can be a controversial conversation, but I just want to open up this conversation and really just put it into perspective and create a couple maybe aha moments, a couple call-out moments with so much love, obviously.
• 0:46
  SPEAKER_00: But I really just want to explain my perspective on this because I feel like when I see people comment on like other creators' videos about, like, well, you just have more time, or that's a really insensitive thing for you to say.
• 1:03
  SPEAKER_00: It really just to me, it seems like a projection where some people aren't willing to make sacrifices and aren't willing to commit.
• 1:13
  SPEAKER_00: And this isn't a podcast to shame anybody.
• 1:16
  SPEAKER_00: I want to make that super clear.
• 1:18
  SPEAKER_00: I just want to talk through some things, some thoughts that I have around this topic because this is something that I am incredibly passionate about.
• 1:28
  SPEAKER_00: I want women, I want more women to show up and be bold and go after bigger things and hold themselves to higher standards.
• 1:40
  SPEAKER_00: And this is definitely going to be an episode where I encourage you to do so.
• 1:45
  SPEAKER_00: So buckle up.
• 1:47
  SPEAKER_00: If you feel a little triggered, a little offended, I want you to lean into that thought and question it and explore it a little bit.
• 1:55
  SPEAKER_00: Like, why does this trigger you?
• 1:57
  SPEAKER_00: Why does this bother you?
• 1:59
  SPEAKER_00: Because I promise this is not coming from a place of like you need to do better.
• 2:04
  SPEAKER_00: This is coming from a place of like how can we expand?
• 2:09
  SPEAKER_00: How can we adjust?
• 2:10
  SPEAKER_00: How can we adapt so that we can show up more fully for ourselves?
• 2:16
  SPEAKER_00: And then that trickles into every single area in our life.
• 2:20
  SPEAKER_00: But we are two minutes in and I haven't told you what we're talking about, but here we go.
• 2:25
  SPEAKER_00: We are talking about fitness in busy seasons.
• 2:29
  SPEAKER_00: I know this is a busy season for everybody, and honestly, every season is a busy season.
• 2:35
  SPEAKER_00: We just got out of summer where I felt like I was hearing, like, oh, I'm going on this trip and I'm going on this trip and I'm doing this and I have this barbecue.
• 2:42
  SPEAKER_00: And like, we're busy in that aspect.
• 2:44
  SPEAKER_00: And now here we are in the fall.
• 2:46
  SPEAKER_00: Maybe we have like kids going back to school, or you're going back to school, or work is picking up a little bit.
• 2:51
  SPEAKER_00: We have like the fourth quarter, we have holidays coming up.
• 2:55
  SPEAKER_00: Like, we're we're always busy.
• 2:57
  SPEAKER_00: We are always busy.
• 2:59
  SPEAKER_00: And so we're gonna talk about just a couple different ideas around the idea of fitting fitness into your life when it's busy and how to do that.
• 3:10
  SPEAKER_00: So the first thought that comes to my head when I think about this, I know there's some people out there that work like 12-hour shifts.
• 3:20
  SPEAKER_00: You work a lot, you're in a sedentary job, you're very busy.
• 3:26
  SPEAKER_00: And for me, I personally cannot imagine a season of my life where fitness is just not a priority.
• 3:35
  SPEAKER_00: Fitness is just on the back burner.
• 3:37
  SPEAKER_00: I haven't been to the gym in a couple months.
• 3:39
  SPEAKER_00: I haven't like tracked my food or paid attention to how I'm nourishing my body.
• 3:43
  SPEAKER_00: Like that to me doesn't exist.
• 3:46
  SPEAKER_00: And so maybe it's like the mindset of part of it is negotiable.
• 3:50
  SPEAKER_00: Part of it is like, oh, hopefully this happens without us actually deciding, no, this is going to happen.
• 3:56
  SPEAKER_00: This is not an option.
• 3:57
  SPEAKER_00: This is how I show up for myself.
• 3:59
  SPEAKER_00: This is how I live my life.
• 4:01
  SPEAKER_00: So part of it's that.
• 4:03
  SPEAKER_00: But another part of it is I am not putting my life on hold.
• 4:10
  SPEAKER_00: I'm not putting my goals on hold.
• 4:12
  SPEAKER_00: If you really think about it, let's say, for example, you are in a job where you're working 12-hour shifts.
• 4:17
  SPEAKER_00: How long are we planning on being in this job?
• 4:20
  SPEAKER_00: Because if we are in this job, we love it.
• 4:22
  SPEAKER_00: Maybe even if we don't, but like we're planning to be in this job for several years.
• 4:27
  SPEAKER_00: Are we really going to put our lives and our goals and our sanity and our health and the way that we feel about ourselves?
• 4:36
  SPEAKER_00: Are we really willing to put that on the back burner?
• 4:39
  SPEAKER_00: Because I definitely am not.
• 4:41
  SPEAKER_00: And that's a personal decision.
• 4:42
  SPEAKER_00: That's up to you.
• 4:43
  SPEAKER_00: But I am not putting my life on hold, even though I'm in a busy season.
• 4:49
  SPEAKER_00: And that's a personal decision.
• 4:50
  SPEAKER_00: That's a personal choice.
• 4:52
  SPEAKER_00: But what needs to happen is we need to understand a couple different things.
• 4:57
  SPEAKER_00: One, as high achievers, as people who are overachievers, we hold ourselves to very high standards.
• 5:04
  SPEAKER_00: We expect a lot out of ourselves, out of our jobs, out of our families, out of our relationships, out of our fitness, out of all of this.
• 5:12
  SPEAKER_00: We feel that we need to be in the gym every single day.
• 5:16
  SPEAKER_00: We need to be in the gym for two hours at a time.
• 5:18
  SPEAKER_00: We need to do everything absolutely perfectly.
• 5:21
  SPEAKER_00: And if we can't show up 100%, then we don't show up at all.
• 5:26
  SPEAKER_00: And so it's this all or nothing cycle that we find ourselves in, where we're really on it, we're really full speed ahead for a couple months, and then we burn ourselves out or something comes up that kind of throws us off a little bit.
• 5:38
  SPEAKER_00: And then we completely fall off the wagon.
• 5:42
  SPEAKER_00: Because if we can't do it all, then why am I going to do it at all?
• 5:47
  SPEAKER_00: I want to challenge you on that because if we look at, okay, there's 0%, which is doing nothing, there's 100%, which is doing everything.
• 5:55
  SPEAKER_00: There is literally a hundred numbers between zero and a hundred.
• 6:00
  SPEAKER_00: You might be thinking, Addy duh, of course.
• 6:02
  SPEAKER_00: What's your point?
• 6:03
  SPEAKER_00: My point is, what could it look like to show up 50%?
• 6:08
  SPEAKER_00: What could it look like to show up 80%?
• 6:12
  SPEAKER_00: What could it look like to show up 63%?
• 6:15
  SPEAKER_00: Can we do that instead of zero percent?
• 6:20
  SPEAKER_00: That might be a little bit hard to let go if you are somebody who is like, no, I want to train five days a week, but let's look at your schedule and get realistic with it.
• 6:29
  SPEAKER_00: Does that actually work?
• 6:31
  SPEAKER_00: Maybe your schedule needs to look like, hey, we train three times a week.
• 6:35
  SPEAKER_00: And you need to let that be okay.
• 6:37
  SPEAKER_00: Why are we not okay with doing three workouts a week, but we're okay with doing nothing?
• 6:44
  SPEAKER_00: That's a crazy concept to me.
• 6:46
  SPEAKER_00: I would much rather show up three times a week than not at all.
• 6:49
  SPEAKER_00: And I think part of this also comes down to okay, if I'm not fully showing up, then I can't make progress.
• 6:58
  SPEAKER_00: And if I can't make progress, then what's the point of showing up at all?
• 7:02
  SPEAKER_00: And what if we approached this?
• 7:07
  SPEAKER_00: There's two different angles that I want to come at this with.
• 7:10
  SPEAKER_00: One, there is nothing wrong with a season of maintenance.
• 7:14
  SPEAKER_00: Season of maintenance is beautiful.
• 7:17
  SPEAKER_00: It is so good for you.
• 7:19
  SPEAKER_00: It's really good to keep your body still running, still strong, still feeling good, metabolism still good, nutrients still high, digestion still good, energy still good.
• 7:32
  SPEAKER_00: A season of maintenance is beautiful.
• 7:34
  SPEAKER_00: But then also, what if you do show up at 70% and you do make progress?
• 7:42
  SPEAKER_00: Because I'll tell you right now, I have clients in my program that are training three days a week and getting phenomenal results.
• 7:49
  SPEAKER_00: So are you sure that if you show up less that you're going to get no results?
• 7:56
  SPEAKER_00: Can you prove that?
• 7:57
  SPEAKER_00: Are you sure of that?
• 7:59
  SPEAKER_00: What does it look like to adjust a little bit and be more realistic with what you actually can commit to rather than buckling down, blocking in, white knuckling it, just trying to do a hundred percent of it because there's this little voice in your brain that tells you that you're weak if you can't do that.
• 8:20
  SPEAKER_00: But then what happens?
• 8:22
  SPEAKER_00: Say you commit to, I'm gonna do five workouts this week, and then you only get in three.
• 8:28
  SPEAKER_00: Well, now you feel like a failure.
• 8:30
  SPEAKER_00: You feel like you're letting yourself down, you feel like you're taking the easy route by only doing those three workouts.
• 8:36
  SPEAKER_00: But what you're really doing is you are disappointing yourself.
• 8:42
  SPEAKER_00: You're feeling disappointed in yourself, you're discouraging yourself because you only showed up three times rather than looking at your crazy week and being like, wow, I did show up three times this week, even though this week was absolute insanity.
• 8:55
  SPEAKER_00: And then the more that we repeat this week of not being able to fully commit to our promises, we are in this downward loop of negative reinforcement.
• 9:05
  SPEAKER_00: And after a couple weeks of that, you start to think, what's the point of this?
• 9:08
  SPEAKER_00: I don't feel good.
• 9:10
  SPEAKER_00: Of course not.
• 9:11
  SPEAKER_00: You are talking down on yourself.
• 9:12
  SPEAKER_00: You're making yourself feel like shit for not showing up at the insane standards that you held for yourself.
• 9:20
  SPEAKER_00: And I'm proud of you for having insane standards, but not at the cost of feeling discouraged and feeling down on yourself.
• 9:29
  SPEAKER_00: What if instead we approached that crazy week and said, okay, realistically, like I'd love to get in five workouts, but realistically, three is gonna happen this week.
• 9:39
  SPEAKER_00: You plug those into your calendar.
• 9:40
  SPEAKER_00: Maybe one of them is at six o'clock in the morning, maybe another one's at 5 p.m.
• 9:44
  SPEAKER_00: when it's a little bit crazy at the gym.
• 9:46
  SPEAKER_00: Maybe another one is on a Saturday.
• 9:49
  SPEAKER_00: And you plug those into your calendar, and then you show up and you do them.
• 9:54
  SPEAKER_00: Then you're like, oh, heck yeah.
• 9:56
  SPEAKER_00: I kept that promise to myself.
• 9:58
  SPEAKER_00: I did three workouts this week, like I said I was going to.
• 10:01
  SPEAKER_00: That is positive reinforcement.
• 10:04
  SPEAKER_00: That makes it easier to continue to show up week after week after week.
• 10:08
  SPEAKER_00: That's how you keep going.
• 10:09
  SPEAKER_00: You have to pay attention to how you're talking to yourself in these situations, how you're viewing the situations and be realistic, but also give yourself grace and allow what you can literally handle, let that be enough.
• 10:22
  SPEAKER_00: Someone I was talking to messaged me and said, I don't know if I can get in 10 K steps because I work a job where it's in like a really confined space and it's sedentary.
• 10:35
  SPEAKER_00: I can't really get in a whole lot.
• 10:37
  SPEAKER_00: And my immediate thought is, okay, that's fine.
• 10:40
  SPEAKER_00: What can we do before work?
• 10:42
  SPEAKER_00: What can we do after work?
• 10:44
  SPEAKER_00: It's like if we let the fact that our job kind of confines how much movement that we can have and we just let it stop there, then are we accepting that we're okay with our current circumstances and we're just gonna let ourselves not show up and take care of ourselves fully?
• 11:02
  SPEAKER_00: No, absolutely not.
• 11:03
  SPEAKER_00: If I were in that situation and just based off of the life that I've lived over the last month with the 10K step goal that I've been talking about so often, I've learned that if I honestly, like if I'm walking at a high, moderate, fast pace, like I'm walking, but I'm fastly walking, I can get in a thousand steps in 10 minutes.
• 11:28
  SPEAKER_00: Okay, so then we multiply that.
• 11:30
  SPEAKER_00: If we do 30 minutes of walking, that's 3,000 steps.
• 11:34
  SPEAKER_00: Great.
• 11:34
  SPEAKER_00: I've been walking an hour on Sundays and that gets me about 6,000 steps.
• 11:38
  SPEAKER_00: And then I can like chill out the rest of the day because with like my natural movement, I get in the other four.
• 11:44
  SPEAKER_00: So if I were working a job where the entire time that I'm there, I'm not really moving.
• 11:51
  SPEAKER_00: I would probably go for a walk, maybe 20 minutes in the morning before I get ready for work.
• 11:56
  SPEAKER_00: And then I would come home from work and I would walk 20 minutes in the evening.
• 12:01
  SPEAKER_00: That's 40 minutes of walking.
• 12:02
  SPEAKER_00: That's 4,000 steps.
• 12:04
  SPEAKER_00: And then hopefully the rest of the movement that you're doing when you're getting ready in the morning and when you're winding down in the evening adds up to a couple more steps.
• 12:11
  SPEAKER_00: Maybe you go to the gym.
• 12:13
  SPEAKER_00: That I've also noticed when I'm at the gym, an entire session is a thousand steps.
• 12:17
  SPEAKER_00: Great.
• 12:18
  SPEAKER_00: Now we're at 5,000 steps.
• 12:20
  SPEAKER_00: Amazing.
• 12:22
  SPEAKER_00: You know what I mean?
• 12:23
  SPEAKER_00: We just kind of keep stacking it up.
• 12:24
  SPEAKER_00: And if you have like a lunch break or something, can you go outside and walk around for 10 minutes?
• 12:30
  SPEAKER_00: All it takes is 10 minutes.
• 12:32
  SPEAKER_00: And we just need to do that a couple times throughout the day.
• 12:35
  SPEAKER_00: We just need to be a little bit more methodical, a little bit more strategic about how we're actually going to make this work, how we're gonna fit it into our lives.
• 12:42
  SPEAKER_00: Here's the thing we don't accidentally hit our step goal.
• 12:46
  SPEAKER_00: We don't accidentally make it to the gym the set amount of times that we said we were going to.
• 12:51
  SPEAKER_00: We don't accidentally hit our water goal.
• 12:54
  SPEAKER_00: We don't accidentally hit our calories, we don't accidentally hit our protein.
• 12:58
  SPEAKER_00: We have to plan it out.
• 12:59
  SPEAKER_00: We have to be strategic.
• 13:00
  SPEAKER_00: We have to think ahead.
• 13:02
  SPEAKER_00: We have to plan for it.
• 13:04
  SPEAKER_00: And if we don't hit it, can we not let that be something that we beat ourselves down for, but let that be data for us to look at and be like, hmm, how can I adjust?
• 13:16
  SPEAKER_00: How can I make this better?
• 13:17
  SPEAKER_00: How can I make this different?
• 13:19
  SPEAKER_00: When I started off the 10K step goal, I was literally walking around my island at 10 o'clock at night, trying to get in the last thousand steps of my day.
• 13:28
  SPEAKER_00: Now I'm sitting on the couch at 10 o'clock at night because I've learned, oh, if I go for a walk in the morning, I can front load my day and I can get more steps in earlier.
• 13:40
  SPEAKER_00: It's a lot easier for me to hit it and I can actually have my evening to chill out.
• 13:44
  SPEAKER_00: That wasn't an accident.
• 13:46
  SPEAKER_00: That was something I had to plan.
• 13:48
  SPEAKER_00: I had to think ahead.
• 13:50
  SPEAKER_00: I had to kind of figure out how it actually worked with my schedule in my life without it taking over my life.
• 13:55
  SPEAKER_00: Because I'll tell you right now, the first two weeks, it did feel like my life was run by these stupid 10K steps.
• 14:01
  SPEAKER_00: Now I don't feel like that.
• 14:02
  SPEAKER_00: I actually, I actually feel pretty free in my structure.
• 14:05
  SPEAKER_00: Isn't that crazy?
• 14:06
  SPEAKER_00: We have more structure, we feel more free.
• 14:09
  SPEAKER_00: Notice that.
• 14:10
  SPEAKER_00: That's pretty cool.
• 14:11
  SPEAKER_00: So even though you feel busy, you feel challenged in this season of your life.
• 14:19
  SPEAKER_00: What does it look like to expand and push your edges?
• 14:23
  SPEAKER_00: Think about that.
• 14:24
  SPEAKER_00: Challenge yourself.
• 14:25
  SPEAKER_00: How can you show up in a bigger way?
• 14:27
  SPEAKER_00: Another thought that I want you to have is how can let me phrase like this what does it look like to have fitness support a busy season instead of compete with it?
• 14:39
  SPEAKER_00: Fitness should support you.
• 14:41
  SPEAKER_00: It shouldn't be something that hinders you, stresses you out, makes you feel guilty, makes you feel shame, makes you feel like it's just another thing on the to-do list.
• 14:49
  SPEAKER_00: It should support you.
• 14:51
  SPEAKER_00: That is it for today's episode.
• 14:53
  SPEAKER_00: I hope that you enjoyed.
• 14:55
  SPEAKER_00: I hope that you got something out of this.
• 14:56
  SPEAKER_00: I hope that you felt challenged and pushed by this.
• 15:00
  SPEAKER_00: And I hope it made you think.
• 15:01
  SPEAKER_00: I hope it made you think about the areas of your life where you can show up just like two percent better.
• 15:07
  SPEAKER_00: And it's not necessarily about doing more, it's just about making what you are doing potent and efficient and effective so you can show up fully in that, not by necessarily adding more onto your plates.
• 15:24
  SPEAKER_00: But that is going to be it.
• 15:26
  SPEAKER_00: I hope you enjoyed, and I will chat with you in the next episode.
• 15:30
  SPEAKER_00: Bye.