Latest / Life Rescue with Lisa Dwoskin / Strong Body, Strong Mind: Fitness, Discipline, Self Respect-Life Rescue Podcast Ep.4
Transcript
- Lisa Dwoskin: Hello and welcome back to Life Rescue Podcast with Lisa Dwoskin. How is everybody doing today? Namaste everybody. So we're going to start this session off with a long deep breath. So I want you to close your eyes for a moment. I'm going to do it with you and breathe in beautiful positive energy. Hold your breath and exhale. anything else that you need to let go of. I don't want to always say negative energy because maybe you don't have any negative energy, but breathe in again, peace, love, and light, and exhale out fear, stress, and worry. One more time. You can bring your arms above your head. Breathe in beautiful positive energy. Exhale out anything that you need to release or let go of. Remember that breathing three times in a row, very deeply in four to five seconds, hold your breath and exhaling out seven or eight seconds brings your nervous system down to a peaceful state of being. And that's where we all want to be most of the time if possible. So I am jumping into this episode on fitness. Yes, fitness. Let's make a muscle here. So I want to share with all of you that I am 55 years old and I'm owning that. Woo. Yes. I'm going to wake up now, raise your energetic vibe. So I don't worry about sharing my age because age is a number. That's all it is. So yes, I am 55 years old and I'm proud of the way that I look and the way that I feel at my age. Because why is that? Because I am a very strong woman who lifts weights. So I'm talking strong physically, but I'm also strong mentally. And I do owe a lot of that to my whole life. being in fitness since I was 17 years old. I would say 16, 17, I became an aerobic instructor and I just loved it. So fitness is my drug of choice, which is a very healthy drug. So I want to talk to all of you about fitness and how it can change your life. Because remember with a strong body, your mind is going to follow. So when you have a positive image about yourself, and most of us want to look good on the outside, you also feel better on the inside. Because when your mind is positive, your body reacts accordingly. And vice versa, when your body is positive and healthy, your mind reacts accordingly. So it's a win-win, strong body, strong mind. That's what we're going to talk about today. And fitness is really has been my life. like I said, since I'm 17. And when I was in my 20s, I became a fitness competitor and I loved what I did. And it was really fun and exciting to get on stage. And I did fitness, I did figure, I did bodybuilding a little bit. I could never really get my arms big enough and I didn't want to take any kind of drugs. So naturally I looked lean, but not as muscular. I think I'm more muscular on my lower body than my upper body. Okay. Enough of me. Anyway, the point is I loved competing. I loved fitness. I love the way it made me feel. And I just want to share this with you because I think that exercise is the key to life, to health, to happiness, to longevity of life, to feeling better, looking better, becoming healthier. That's what I want for you. So a lot of people. called in and asked me questions. So I wrote those down before I get into those. The truth about why people do not see results when it comes to fitness, inconsistency. So let me tell you something. Being consistent, staying at it day after day after day and really being motivated, self motivated or inspiring yourself or hiring a trainer. is the way to get the results. They do not come instantaneously. Even today with the people who are on Ozempic and Trizepatide and all the peptides coming out, and I'm not saying I'm for them or against them. I don't even want to go there. But the point is so many people want a quick fix. But even those people who are taking microdosing or dosing at a normal level, they still have to put in the hard work. They still have to eat properly. They still have to exercise. And it's a lot to do with your eating. What goes in your mouth is very important. And we're going to talk about nutrition on the next episode. Episode number five will be all about nutrition. So today talking about being consistent. So inconsistency, quitting too soon, relying on motivation. instead of discipline. So yes, you need to be motivated. And again, I'm a personal trainer. So I have a lot of clients who actually know what they're doing. And they could be working out every day of their life on their own, but they need a coach because they're not disciplined enough. You need to try to become disciplined within yourself so that you can stick to it if you don't have a trainer or a coach. Okay, this one's very important. Like I said, I'm going to be talking about nutrition on the next episode, but here's a big problem. Undereating and women who I have a lot of women clients, mainly women clients, a few male clients, but you women listen carefully. Undereating and overdoing cardio is not going to get you fit and toned. Okay, you can lose weight that way, but then you're not going to have muscle mass on your body. You're going to be lean, but you're going to have that like skinny fat look and you do not want that. Make sure that your eating is on point. You're eating enough calories and you're not just doing cardio. Okay. Strength training is where it's at and we're going to talk about that in a minute. When you work out, remember this, you are not punishing your body. You are honoring your body when you're working out, when you're walking, when you're lifting weights, when you're doing yoga, whatever it is that you enjoy doing, you're not punishing your body. You're honoring your body. That for me is so important. Okay. Scheduling workouts like appointments. I wrote down three things that I think are very important. Schedule your workouts, the way you do your hair, the way you do your nails. See my beautiful French manicure? The hair, your nails, the massage, acupuncture, whatever it is, you have to schedule an appointment. Schedule your workout appointments, even if you're doing it by yourself. Schedule appointments so you keep that commitment to yourself. Very important. Eating protein as fuel. When we do the next episode together, and I say we because we're all in this together, I am going to talk about protein. I eat about 135 grams of protein in one day. So I weigh about 144. I like 44 instead of 45 like my phone number. By the way, call in 754-222-4413. 4-4 is a magical angelic number. So 144 is about what I weigh, but I have a lot of muscle mass, but I'm at about 19, I like to stay at 18 to 19 % body fat. Another episode I'm going to talk about is menopause, perimenopausal, menopause, post-menopause, because when we women go through that, We tend to start gaining weight in the abdominal region. And I did go through that probably about a year and a half ago till about maybe seven months ago. And I did gain weight. I went up like eight or nine pounds, which I luckily dropped. And I tried to drop it the way I was saying, under eating and over cardio. And I know better. I was lifting weights, but I was so determined not to be that average menopausal woman who gains weight in her belly and goes through all those different symptoms that we'll talk about on another episode, but it didn't work for me. It did not work because over the age of 30, which most of my audience, my clients are, I have a few that are in their late 20s, most women over the age of 30, They need to eat more calories to feed their muscles, to build their muscles and eat more protein to build lean muscle mass and not do so much cardio. Strength training is very important. Lifting heavier is very important. Now, for those of you out there who are having injuries with your back or your hips or whatever it may be, call my phone number 754- 222-4413, ask me a question about your injury. I wanna give you advice on what you can do, what you can't do. Go to a physical therapist if you're in pain, but also ask a personal trainer how to build lean muscle and lift without hurting yourself. So when I say lift heavier, I don't mean lift heavy enough to hurt yourself. but do not use three and five pound weights only. You need heavier weight to add resistance to your body to build lean muscle mass. Okay, it's very important. So I want to talk about five empowering shifts. I love the number five also, five, five, five. You guys are gonna think I'm just cuckoo, but that's okay, cause I am. Yeah, should I get up and start dancing? Okay, raise that energetic vibe. Yes. So 555 is the number of change. So I always like to give five examples, five ways for mental health, five ways to get fitter. I just think that it's cool to have five key bullet points that I like to talk about that could help you become healthier and happier. And by the way, I know last week was on mental health and the week before it was on grief. So I'm trying to shake it up and work on the body, talk about the body, fitness, health, not just about the mind. Although, like I said, when you're working your body, your mind will react accordingly with that feeling of the endorphins of just feeling. better, feeling empowered, feeling stronger. It makes you more alive and it helps your mental health. So definitely get out and work out today. So the five fitness motivational shifts I want you to listen to that I tell myself. I move my body because I respect it. I treat my body like a temple. I feed my body a certain way. to feel better, live healthier, live longer, and just be happier. So move your body every single day because you respect your body and your mind and your overall wellbeing. I eat to fuel strength, not to shrink myself. So I know there's a lot of you out there who have eating disorders, whether it's bulimia. anorexia or you're just turning to food for comfort. So I don't want you to shrink yourself by feeding yourself. I want you to think of it as fueling your body. And by the way, I want to just interject one thing because this is very important. I meant to say it on my other episode before I get to the other three points. If you are depressed, if you are clinically depressed, if you're suicidal, if you are suffering from anorexia, bulimia, eating disorders, or just stuffing your face because you're so depressed and unhappy, please go see a professional. I don't want to make the mistake of people thinking just say positive affirmations and breathe and work out and you'll be okay. And then you're not okay and you're wondering if you're out of the norm. Please listen carefully. If you feel depressed, suicidal, if you need help and you feel that nothing around you or no one around you is helping you and you can't help yourself, please seek out a professional. because I'm a life coach. Yes, I have a degree in that and exercise physiology and psychology, but I'm not a clinical psychologist. I'm not a psychiatrist. And I'm just here to share my stories and my education and helping thousands of people for over 30 years. What has worked, what hasn't, but if you need more than just coaching, please seek professional help. I wanted to say that last time. So number three, I choose discipline over temporary comfort. So I make sure that I wake up every single day and I am disciplined. I try my hardest to program my mind to do my positive affirmations. I am enough. I am worthy. I am love. I am peace. I feed my body every day something that's going to make myself feel better. I'm very, very disciplined about that. And I make sure that I work out every single day. And it doesn't have to be weight training. I mix it up with yoga, hot yoga. love it. Strain training I love. Walking I love. Out in nature makes you feel good. So discipline is very important. If you need help, you need advice about discipline, call in, leave me a message, ask me a question and I'll go over it. So I lift heavier, number four, because I am capable of that. I know that I'm a strong, empowered woman who can take a little bit more. And if I do have back issues and if I feel pain, then I go to lighter weight again. empower yourself, try it. You never know until you try it, right? Okay, and number five, I stay consistent even when my motivation fades. Okay, and I went over that in one of the past episodes. Fake it till you make it. I'm not always motivated. I'm not always feeling good. I mean, I'm a normal human who goes through everything that all of you go through. But When the motivation isn't there, that's when you need to dig deeper and push yourself harder and get outside and be with the trees, be with the sky, be with the sounds of the birds and get your body moving. Walk, it does something to your brain and your endorphins and makes you feel better. Okay, so I hope that helps. And I just wanna try my hardest to motivate all of you, to inspire all of you. And by the way, drink water. Water, look, we have our own water company and I'll go over that in another episode. vol528, follow us on Instagram. Let me take a sip of water. drink lots of water. Hydration is everything. See the tree of life, VOL528, vibration of love. And I have electrolytes in the water. That's why it's such a pretty color, right? Okay, so the next 10 minutes, I am going to go over the colors. I want to say, first of all, thank you all so much for the love. The love, yes, my heart over here. The love and support that you all are giving me, I am so appreciative. I see all of you, like a lot of you subscribing to my YouTube channel. Please subscribe so that my numbers go up and it helps the analytics. And I thank you all for calling in and giving me the questions and telling me your stories. It's really exciting for me because this show is all about Helping all of you with what I've learned in my life throughout my 35 year career in exercise and Positive mindset life coaching fitness expert all the above. So thank you all for calling in keep calling I'll go over the number one more time at the end Okay, so I got some really cool questions and I want to go over I'm not going to say anybody's names right now. I decided I'm just going to use the questions and then I'm going to bring on people soon where we can actually talk about problems that I feel most people need to talk about. Okay, so let's talk about what is most important. This was a great question. Diet or exercise? Diet or exercise? So, I don't like to use the word diet. I like to say the way of eating or your meal plan instead of, because when you hear the word diet, it's like starvation, restriction. So your meal choices, what you put in your mouth, how you eat every single day of your life. Okay, so what is most important? Both. Okay, they say that 80 % of your success on how your body is going to look, you know, like the hourglass figure is diet. Although, and again, meal plan, I'm going to say, but although it without exercise, you can't burn those calories if you're not eating a perfect meal plan. Okay, so I would say personally, my personal opinion, they both work hand in hand. So I like to eat high, high protein and I will go over nutrition in the next ⁓ episode in very detail. So I don't want to really go into everything, but you have to have a balanced approach to everything. So avoid extremes. You have to build habits. So A lot of my clients and I always talk about this. It's so funny. Excuse me. I have to take one more sip of water. Everyone in my family has had the flu after our dog passed away. I think it really like lowered our immune systems. It's been what a week now, a week and a half. And then we all get sick. So I just am having a little bit of a sore throat. So I have to drink a little bit more water. So getting back to habits. balanced approach with the eating. So a lot of my clients, I would say 90 % of the women that I train, the first question they ask me when I start training them the first day, can I drink my wine? That's what they're worried about. And I know because I'm a wine drinker. I love it. I wish I could live in Italy and drink red wine all day and eat pasta and walk around and enjoy life. So I get it and yes, I drink wine. I try to drink it just on the weekends. Sometimes I drink more, sometimes I drink less. I have it in moderation and yes, you can enjoy wine with your meals and we'll go over that next time. Everything in moderation. Exercise, move your body, burn calories every single day and eat accordingly, eat healthy. We'll go over that in the next episode. Okay. The next question I had was why am I working out but not seeing results? Okay. That's a good one. Consistency versus intensity. I love that one. People go out there and they go to the gym and they start working out so hard and they're working out an hour a day, two hours a day, three hours a day, whatever, 12 hours a week. And then they get burned out and they give up. Okay, that's not going to work. So consistency, you don't have to work out that long. I work out six days a week, an hour a day. And that's a half hour of strength training, half hour cardio or 40 minutes strength training, 20 minutes cardio. No, I don't do that every day. I do hot yoga twice a week. I'm sitting on my Pilates bed here. I like to do Pilates. I walk a couple of times a week, whatever I feel like doing, I move my body every single day. Consistency is key. Building muscle versus just calories. So important. You have to lift weights because when you build lean muscle on your body, when I'm sitting here doing this podcast, I am burning calories and fat just sitting here. because I have muscle mass on my body. The more muscle mass you have on your body, the more you burn at rest. Don't be a cardio fanatic and skip the weight training. I love cardio and I guarantee you if I cut out more cardio and only did the strain training, I probably would gain more muscle mass on my body and I want to do that. But guess what? Cardio makes me feel good. I use it for my mental state. I wish I could walk 90 minutes a day. I would I could walk and walk and walk it makes me feel great, but I try not to do as much cardio because I want to build that lean muscle. So again everything in moderation. Sleep, sleep is so important. Sleep is one of the most important factors. And we're going to go over that again, because that's such a huge subject about cortisol levels when they go up and you don't sleep and then you store fat. And that goes back to the whole menopause thing. So sleeping is so important. Make sure you're sleeping. Recovery is so important. If you're working out six days a week like me. don't do weight training six days a week. I do it like four or five times a week and I let each muscle group rest so that I'm not overloading too much. Okay, so everything again is a balance in moderation. Okay, I got a couple more questions and then we'll wrap it up. I am lean but not tight. How do I tone? I love that one because I'm always asking myself that question. Yes, I'm tone and I'm lean, but I want to be more tone and I want more muscle. So I get it. And the older you get, the more you think that way. Strength training again, I already said. Women, listen to me. Pick up more than three to five pounds if you're not injured. Pick up 10 pounds, pick up 12 pounds, 15 pounds. 20 pounds, 25 pounds, it doesn't matter. You can't say, ⁓ I'm so afraid I'm gonna look like a man. I'm gonna lift too heavy and I'm gonna look, no, you're not going to. You have to take steroids to look like that. I lift more than half the men in the gym are lifting. Maybe not now, I used to, but I lift heavy, very heavy and I'm extremely lean. and tone and the more I lift, the heavier I lift, the more toned I get. So increase those weights, build the muscle, eat the protein. You have to eat protein in every single meal. Protein builds lean muscle mass. Okay. Do not under eat. That is not going to help you get more tone. That's going to make you look skinny with saggy skin and you don't want that. Okay. Unless you're in your twenties. and you don't have saggy skin to worry about. I next question. I don't have time to work out. What should I do? I'm sorry. That's total bullshit. And I'm hoping I'm allowed to swear on here. They're not gonna beep beep. Okay, so total bullshit. Everybody has time. Make time in your day. I used to work for my father's company from 7am to 7pm. ⁓ every single day and he was like hard, hardcore with me. You be the first one here, the last one to leave. So what did I do? I woke up at 4.30 in the morning and went running around my neighborhood. I bought a pair of dumbbells. I did them at night when I got home before I ate dinner. There's no excuse. If you're watching Netflix, you're going out to dinner, you're having wine, you're bullshitting around a lot. There is time to work out, make the time that's a total excuse. Okay. So that's all I have to say about that question. Okay. Last one. How do I stay motivated? Okay. Staying motivated. That's a hard question, especially if you're not a ⁓ high vibing person and you're like low energy and you really don't want to do it. Turn on a video and watch someone that inspires you that's in the fitness world like me, okay? Get out and work out every day. Hire a trainer, hire a trainer. And if you say you can't afford it, let me tell you something. You can hire a trainer one day a week for 30 minutes or an hour and skip those couple of alcoholic drinks or cigarettes or dinners out or whatever. Invest in yourself to help someone motivate you. Turn on YouTube and watch workout videos. I have a workout channel and it's so funny. I'm never promoting myself. DBTV.TV D like David, B like boy, TV.TV. I have a workout program on there. think I have 60 different workouts for free. Watch them, get motivated, workout. I follow a woman named Kim Constable on YouTube and Instagram. She's a sculpted vegan. She has programs. She's amazing. I do her YouTube workouts. They're 30 minutes. They're short, they're fast, they're fat burning, they're muscle building. I love them. Follow her. Motivate yourself. but if you can't, then get someone to motivate you. Okay? Make a commitment to yourself. If you don't want to go into a gym and you want to go walk out the door and do some walking, don't even think about it. Put on your shoes, go out the door and do it. After you do it, you're going to feel so much better. Okay? And remember what I said, schedule the workouts like they're your appointments, like you do everything else. And don't overburden yourself. Do a 20 minute workout if you're unmotivational or if you're short on time. You can get so much done in 20 minutes, but don't only do cardio. Grab a pair of dumbbells, buy a pair at Target, Walmart. Do a dumbbell workout in your house for 10 minutes, 20 minutes, and then you're done and you're going to feel great and your body will change. Okay, did I cover all the questions? Yes. All the questions that I found on my voicemail that I wanted to cover, I covered. I hope this helped. I know I'm going to be running over a little bit here. So I just want to end with this, a quote that I wrote down. You don't build confidence by thinking about it. You build it by keeping promises to yourself. And sometimes those promises start with a workout. Yes, pump you up. Pump yourself up. Promises. Keep the promises to yourself. Start small, a little teeny-weeny promise to yourself. Do it today. Walk out the door and do some form of exercise. Keep that promise to yourself. Not only do you want to look better on the outside, you want to feel better on the inside. With a strong body becomes a strong mind. With a strong mind, your body can become strong. Try to motivate yourself. Just do it. Go buy a pair of Nike shoes, put them on, get outside. Just do it. I love that saying. So thank you all so much for joining me again for my episode number four on health and fitness. Please remember to call the number 754-222-4413. Ask me the questions you want to ask that you want me to discuss on here. Share your story with me. I want some really good stories so that I can start bringing people on to the podcast and they can share your story, their stories with all of you. Okay, so thank you all so much. Don't forget, please like and comment on this episode. And if you feel like it helped you share it to a friend, ask them to like and comment and subscribe to my channel. Thank you all so much. Remember to breathe in peace, love and light. and exhale anything else that is not serving your highest good. So namaste everybody. Have a beautiful and blessed day. Thank you all. Bye.