Latest / Untraditionally Lala / Glutes, Gains and Gym Myths

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Glutes, Gains and Gym Myths · Untraditionally Lala

• 0:00
  Speaker 1: Hello, gorgeous. It's Lala Kent.
• 0:02
  Speaker 2: Welcome to Untraditionally Lala.
• 0:06
  Speaker 1: Hello, gorgeous. Welcome back to the bonus episode of Untraditionally Lala. Hello,
• 0:12
  Speaker 1: Jenna Willis. Hello, Lala Kent. It is crazy how many
• 0:16
  Speaker 1: people DM about having you on this podcast. I don't
• 0:21
  Speaker 1: think it's crazy at all. No, but it is because
• 0:25
  Speaker 1: my listeners.
• 0:26
  Speaker 2: Are very vocal.
• 0:29
  Speaker 1: Oh my gosh. When I have someone on and they're
• 0:31
  Speaker 1: not into it, they're.
• 0:32
  Speaker 2: Like, fuck this episode. Get her off my fucking, get
• 0:37
  Speaker 2: her out of my headphones. I don't want to hear
• 0:38
  Speaker 2: this bitch.
• 0:39
  Speaker 1: Oh, they go in. I'm honored. So when they want
• 0:42
  Speaker 1: someone back on, they're also on 10s.
• 0:45
  Speaker 2: Oh my God.
• 0:46
  Speaker 1: You guys, thank you.
• 0:47
  Speaker 2: That makes me so happy. They are vocal as it gets.
• 0:50
  Speaker 1: Oh my gosh. We like vocal. Yeah.
• 0:52
  Speaker 2: I really appreciate that. Your audience emulates you. So it
• 0:55
  Speaker 2: kind of makes sense.
• 0:56
  Speaker 1: You know what I'm saying? You connect with who you
• 0:57
  Speaker 1: connect with. 100%. Like it is what it is. And
• 0:58
  Speaker 1: if not, you could go. Yeah. There's someone out there
• 1:02
  Speaker 1: for you. 100%. Isn't that a crazy concept? When I
• 1:06
  Speaker 1: think about it. Are we talking about us being single now?
• 1:10
  Speaker 1: Is this where we just went? There's a lid for
• 1:12
  Speaker 1: every pot.
• 1:13
  Speaker 2: There's a lid for every pot and ours are still open.
• 1:16
  Speaker 1: What? What? you know my mom tried to make me
• 1:19
  Speaker 1: feel better though she's like jenna's hasn't found her person
• 1:22
  Speaker 1: amber hasn't it wasn't just you amber hasn't found her
• 1:25
  Speaker 1: person britney hasn't found her person i was like that
• 1:28
  Speaker 1: does oddly make me feel better you want to know
• 1:31
  Speaker 1: why why because we're picky and we're allowed to be
• 1:34
  Speaker 1: yeah and here's the thing the guy that i was
• 1:39
  Speaker 1: talking about on the normal episode yeah Last week and
• 1:43
  Speaker 1: the week before and the week before. For the past
• 1:45
  Speaker 1: 20 episodes. My mom and Easton were both like, why
• 1:51
  Speaker 1: don't you do this? And see if, and I'm like,
• 1:56
  Speaker 1: there's no version. Do what though? What was this?
• 1:59
  Speaker 2: Go see him.
• 2:00
  Speaker 1: Ask him for this. And I'm like, you don't understand. Like, yes,
• 2:04
  Speaker 1: I'm bummed about it. But this person has shown me
• 2:07
  Speaker 1: that you're not my person and you're not going to
• 2:10
  Speaker 1: give me what I want. Yeah. And I've already been
• 2:13
  Speaker 1: down that road of being with someone and saying, well,
• 2:15
  Speaker 1: I'll let go of this. And that's okay that they
• 2:18
  Speaker 1: don't do that. Like, you've really got to show up
• 2:21
  Speaker 1: and baby me. And you have to find my, this sounds,
• 2:26
  Speaker 1: you have to find my spirals and my lash outs endearing.
• 2:31
  Speaker 1: You cannot.
• 2:32
  Speaker 2: I agree with that.
• 2:33
  Speaker 1: Add fuel to the fire. Nope. I need to pay
• 2:37
  Speaker 1: tuition today. I was like, that's an interesting alarm. I
• 2:42
  Speaker 1: was like, is someone at a meter here? Do you
• 2:44
  Speaker 1: not add fuel to the fire? You can add my
• 2:46
  Speaker 1: birthday to that. So the next time. In a year,
• 2:49
  Speaker 1: I'm just going to add it to my calendar and
• 2:51
  Speaker 1: put every year on this day. I'm kidding. I'm kidding.
• 2:53
  Speaker 2: I know what to do.
• 2:54
  Speaker 1: No, I know what to do now. But you also
• 2:57
  Speaker 1: can't shut me out because my XX added fuel to
• 3:01
  Speaker 1: the fire when I would get that way. It was
• 3:03
  Speaker 1: almost like poking the bear. Yeah.
• 3:05
  Speaker 2: And then this last dude shut me out. So then
• 3:09
  Speaker 2: I felt abandoned.
• 3:09
  Speaker 1: Yes. I need someone to come in and be like,
• 3:13
  Speaker 1: It's cute.
• 3:13
  Speaker 2: She's losing her mind.
• 3:14
  Speaker 1: Correct.
• 3:15
  Speaker 2: But she'll snap out of it and then apologies will
• 3:17
  Speaker 2: be made. And by the way, that is who you are.
• 3:19
  Speaker 2: And just give me a big hug.
• 3:21
  Speaker 1: By the way, that's okay.
• 3:23
  Speaker 2: Yes. And if this person can't do it, then it's just,
• 3:27
  Speaker 2: it's not your person. Like it is, it really is
• 3:29
  Speaker 2: that simple. And you and I spoke about this. It's
• 3:32
  Speaker 2: not how you get along with someone because there's so
• 3:35
  Speaker 2: many people that we're going to get along with in life.
• 3:37
  Speaker 2: It's how you fight with someone that will make or
• 3:40
  Speaker 2: break a relationship. And not just, you know, Boyfriend, girlfriend, whatever.
• 3:45
  Speaker 1: Marriage. It's friendships.
• 3:48
  Speaker 2: Everything.
• 3:49
  Speaker 1: Yeah. No, you're right.
• 3:50
  Speaker 2: A boy texted me.
• 3:53
  Speaker 1: Oh. A boy that you're into? I can't decide. Fair.
• 3:58
  Speaker 1: I don't need to decide right now. I'm trying this
• 3:59
  Speaker 1: new thing. I'm trying to take on. You, Michelle, and Amber. Uh-huh.
• 4:04
  Speaker 1: You asked if you had anything in common. I did ask.
• 4:06
  Speaker 1: You guys have nothing in common except for a few
• 4:09
  Speaker 1: different guys. You guys are all linked in some capacity,
• 4:12
  Speaker 1: which is very fucking weird for me. That's the similarities.
• 4:15
  Speaker 2: But you guys are all out in these streets dating.
• 4:18
  Speaker 1: Yeah. Okay.
• 4:19
  Speaker 2: And I'm not a dater.
• 4:20
  Speaker 1: I much prefer, like, let's focus on the phone. Like,
• 4:23
  Speaker 1: let's text. Let's FaceTime. You do. And then if there's
• 4:26
  Speaker 1: a connection then, then like I'll give you my actual
• 4:28
  Speaker 1: physical time. Yeah. I'm the opposite.
• 4:30
  Speaker 2: I'm literally like, I need to meet you immediately to
• 4:33
  Speaker 2: know if I even like you in person.
• 4:35
  Speaker 1: No, no, no.
• 4:35
  Speaker 2: We can do it through FaceTime.
• 4:36
  Speaker 1: Yeah.
• 4:36
  Speaker 2: No, I can.
• 4:37
  Speaker 1: You don't fuck with my routine. You don't take me
• 4:39
  Speaker 1: out of my house. I can do it from the bed. Well.
• 4:43
  Speaker 1: They're like, what are you into? So what are we doing?
• 4:45
  Speaker 2: Because I literally was like, so what are we doing
• 4:48
  Speaker 2: from the bed?
• 4:48
  Speaker 1: Yeah. Yeah.
• 4:50
  Speaker 2: No, I'm definitely like, I want to meet you immediately
• 4:52
  Speaker 2: to know if I feel any sort of connection at all.
• 4:55
  Speaker 2: And then we can go from there.
• 4:56
  Speaker 1: Brittany and I made a pact that we're going to,
• 4:58
  Speaker 1: she and I were talking about this yesterday. I was like,
• 5:02
  Speaker 1: I want to find like a guy that I enjoy.
• 5:04
  Speaker 1: And she goes, I know.
• 5:06
  Speaker 2: I feel like I'll never be asked out on dates.
• 5:09
  Speaker 1: And she's like, because I never meet anybody. And Jared goes, well,
• 5:14
  Speaker 1: that's hard for you guys to meet people when you
• 5:17
  Speaker 1: don't leave your house. So like there's that is correct.
• 5:19
  Speaker 1: No one's going to be like just coming in to
• 5:21
  Speaker 1: kick it at your house.
• 5:21
  Speaker 2: Definitely not.
• 5:22
  Speaker 1: We looked at each other and we immediately both panicked.
• 5:25
  Speaker 1: And she said, La, twice a month, you and I
• 5:29
  Speaker 1: have to go out and like attempt to engage with
• 5:34
  Speaker 1: the opposite sex. I love this. She also likes the phone.
• 5:37
  Speaker 1: We both like the phone to decide. We like our bed.
• 5:40
  Speaker 1: We like our houses. Anyway, we have a lot of questions. Okay,
• 5:43
  Speaker 1: let's go.
• 5:44
  Speaker 2: This is the podcast of tangenting, by the way. By
• 5:47
  Speaker 2: the way, I love it because that's what I do.
• 5:48
  Speaker 1: That's what we do upstairs.
• 5:52
  Speaker 2: But that's why they go so fast.
• 5:54
  Speaker 1: I tell you what to do and then I go
• 5:55
  Speaker 1: on a tangent. I'm like, tell me a story. She's like,
• 5:59
  Speaker 1: you tell me a story. I'm like, I can't even breathe.
• 6:02
  Speaker 2: It's my test to see if you're working hard enough
• 6:04
  Speaker 2: so you shouldn't be able to tell me a story.
• 6:06
  Speaker 1: I'm doing well to be standing up. Let alone stand up, talk,
• 6:09
  Speaker 1: and pump these weights. You're crazy. Can you grow your
• 6:25
  Speaker 1: booty with just body weight exercises?
• 6:29
  Speaker 2: Okay. Great question.
• 6:30
  Speaker 1: I actually love this.
• 6:31
  Speaker 2: This is a great question. This is a great question.
• 6:34
  Speaker 2: So yes, but there's like a major asterisk. Like, so no.
• 6:40
  Speaker 1: So if you're a trainer, but I would say no. Yeah.
• 6:43
  Speaker 1: So if you're.
• 6:43
  Speaker 2: Just getting started, um, Yes, in the sense of you
• 6:49
  Speaker 2: are putting your body through work that you haven't done.
• 6:52
  Speaker 1: Right.
• 6:53
  Speaker 2: So if you're just brand new to exercise, sure. Now
• 6:56
  Speaker 2: you can tone- Right. But you're never actually going to
• 7:00
  Speaker 2: grow your booty doing just body weight. And like, I'm
• 7:03
  Speaker 2: going to get a lot of heat for this, but
• 7:04
  Speaker 2: I don't give a shit. Same with like doing Pilates
• 7:07
  Speaker 2: or yoga.
• 7:08
  Speaker 1: Right.
• 7:08
  Speaker 2: Like so many women come to me and they're like,
• 7:11
  Speaker 2: I've been doing Pilates four times a week for this long.
• 7:13
  Speaker 2: And like, I'm not losing weight or my body's not changing.
• 7:17
  Speaker 2: I'm like, no shit, Sherlock, because you're never putting your
• 7:19
  Speaker 2: body through enough challenge and adversity to actually make it change.
• 7:24
  Speaker 1: So what do you do? Right.
• 7:26
  Speaker 2: Like, let me not just say like what won't work.
• 7:28
  Speaker 2: What will work is start adding weight. Like you can
• 7:31
  Speaker 2: start off with resistance bands only, you know what I mean?
• 7:34
  Speaker 1: Right.
• 7:34
  Speaker 2: And you're actually burning it out. Um, grab your ass.
• 7:39
  Speaker 1: Yeah.
• 7:39
  Speaker 2: Burning your ass out. If you grab, like, let's say
• 7:43
  Speaker 2: you're like, okay, I don't have any weights by the way,
• 7:45
  Speaker 2: every single woman should have dumbbells at least up to
• 7:47
  Speaker 2: 25 pounds. And I don't want to hear the shit
• 7:50
  Speaker 2: of like, I'm going to get, do I look bulky?
• 7:51
  Speaker 2: Does Lala look bulky? Because we both lift heavier than that.
• 7:55
  Speaker 2: So like, please do not be afraid to get some
• 7:57
  Speaker 2: weights in your house, get adjustable ones. They don't take
• 8:00
  Speaker 2: up a lot of space. But like, let's say you
• 8:02
  Speaker 2: don't right now. Grab some jugs. Lala's jugs got bigger.
• 8:05
  Speaker 2: She added in some weight. She's like, why are my
• 8:10
  Speaker 2: squats heavier now or harder now? I'm just kidding.
• 8:13
  Speaker 1: No one would ever know that I got them a
• 8:14
  Speaker 1: little bigger though.
• 8:15
  Speaker 2: No, they look so good. They're still petite. They're beautiful.
• 8:18
  Speaker 2: They're petite.
• 8:19
  Speaker 1: Well, you're talking to someone who ain't got a shin.
• 8:20
  Speaker 1: I went in the other day and I was like,
• 8:22
  Speaker 1: I feel like I should have gone bigger. And the
• 8:23
  Speaker 1: woman was like, you're crazy.
• 8:25
  Speaker 2: You're crazy.
• 8:26
  Speaker 1: No, their face, boobs. Yeah.
• 8:28
  Speaker 2: And the way down.
• 8:29
  Speaker 1: No. Not tits.
• 8:30
  Speaker 2: Oh, and she has eyes.
• 8:31
  Speaker 1: Exactly. Exactly. I agree. Anyway, keep going.
• 8:34
  Speaker 2: So anyway, so, you know, you have to put your
• 8:37
  Speaker 2: body through enough challenge for it to actually make change
• 8:40
  Speaker 2: and progress. So focus on actually grabbing some weights and
• 8:44
  Speaker 2: lifting heavy enough that you're not hitting more than 15
• 8:48
  Speaker 2: reps of an exercise until you're like, I can't do
• 8:52
  Speaker 2: anymore because it's going to give out. I'm pushing myself
• 8:55
  Speaker 2: so hard.
• 8:56
  Speaker 1: Can I ask you a question though? Yeah, ask anything. So-
• 8:59
  Speaker 1: The question was about growing the booty bigger. Obviously, you
• 9:03
  Speaker 1: can't do that with just your own body weight, but
• 9:06
  Speaker 1: can you keep it perky with just your own body weight?
• 9:09
  Speaker 2: Good question. A lot easier, but you still need to
• 9:12
  Speaker 2: build the muscle.
• 9:13
  Speaker 1: Okay. Right. Does that make sense? Yeah. So like if
• 9:16
  Speaker 1: someone said, OK, I'm going to start doing 50. I'll
• 9:21
  Speaker 1: start with 50 squats every day. Then I'll go to
• 9:26
  Speaker 1: 100 squats every day. Would that keep the ass going?
• 9:30
  Speaker 1: up because you are technically building like you're going harder
• 9:34
  Speaker 1: each week.
• 9:35
  Speaker 2: 100 but like what are you going to go to
• 9:37
  Speaker 2: like a thousand squats a day do you know what
• 9:39
  Speaker 2: i mean so like what is more effective with time
• 9:42
  Speaker 2: it's to get some weights and actually end up saving time.
• 9:46
  Speaker 1: Yeah do you see what i'm saying yeah that makes
• 9:47
  Speaker 1: sense um what are the best ways to lose a
• 9:51
  Speaker 1: stomach pooch oh you want you want the best answer
• 9:56
  Speaker 1: that pooch is real the pooch is real if i
• 10:00
  Speaker 1: I have like some high-waisted on, I.
• 10:02
  Speaker 2: Look like my abs are popping. The moment I pull
• 10:04
  Speaker 2: them down, it's.
• 10:05
  Speaker 1: Like, oh.
• 10:06
  Speaker 2: Well, hello there.
• 10:07
  Speaker 1: But as my dad would say, Lauren, that's called your uterus.
• 10:13
  Speaker 1: You're a woman, and your body is meant to carry babies. Okay,
• 10:17
  Speaker 1: so I have a few thoughts on this.
• 10:19
  Speaker 2: Do not fuck with what my dad said. I might
• 10:22
  Speaker 2: a little bit, but I love you, dad. I thought
• 10:25
  Speaker 2: it was really sweet.
• 10:26
  Speaker 1: It is. And I do, I do. Do you realize
• 10:28
  Speaker 1: we complain about our pooch when we don't even realize
• 10:31
  Speaker 1: what a pooch is? What a pooch is.
• 10:33
  Speaker 2: So there's a few layers to this. And I do
• 10:35
  Speaker 2: actually want to touch on like the hormonal fluctuations and
• 10:38
  Speaker 2: the time of the month too.
• 10:39
  Speaker 1: Right. And even perimenopause.
• 10:41
  Speaker 2: So first and foremost, like the first thing I want
• 10:45
  Speaker 2: to say is like a reverse clean.
• 10:49
  Speaker 1: Reverse clean?
• 10:51
  Speaker 2: What does that mean?
• 10:52
  Speaker 1: Like a reverse plate.
• 10:53
  Speaker 2: So like, stop trying to clean your plate. That's my
• 10:57
  Speaker 2: favorite exercise.
• 10:58
  Speaker 1: Okay. Right? So everyone sits down.
• 11:01
  Speaker 2: It means eat less.
• 11:02
  Speaker 1: Okay.
• 11:04
  Speaker 2: Why do we have to go through that? My brain hurts.
• 11:08
  Speaker 1: That sounds like you want me to have one chili
• 11:10
  Speaker 1: cheese dog instead of two. And that I just cannot do.
• 11:13
  Speaker 2: So generally speaking, most of us to lose the pooch,
• 11:20
  Speaker 2: Is by eating healthier and eating less.
• 11:22
  Speaker 1: Okay.
• 11:23
  Speaker 2: That's just the reality. Diet has such a huge impact.
• 11:26
  Speaker 2: And I say reverse clean because we're always, we put
• 11:29
  Speaker 2: a full, we put a full plate of food down.
• 11:31
  Speaker 2: Generally speaking, it's too much food and we clean the plate.
• 11:34
  Speaker 1: Yeah. We're Americans, baby. Correct.
• 11:37
  Speaker 2: So that is one of the main things that affects
• 11:42
  Speaker 2: the pooch.
• 11:43
  Speaker 1: Okay. Okay.
• 11:44
  Speaker 2: So making sure that you're in an appropriate caloric deficit,
• 11:48
  Speaker 2: not starving yourself because that actually ends up having a
• 11:51
  Speaker 2: reverse effect. There is a proper balance. You want to
• 11:55
  Speaker 2: find your maintenance calories and then go a couple hundred
• 11:58
  Speaker 2: below that to do it in a healthy way.
• 12:00
  Speaker 1: Okay. Okay.
• 12:01
  Speaker 2: That's the first thing that will help with the pooch.
• 12:04
  Speaker 2: The second thing is exercising and actually building the definition
• 12:08
  Speaker 2: under there. We all know, right, at this point, you
• 12:11
  Speaker 2: can't spot reduce an area.
• 12:14
  Speaker 1: Right.
• 12:14
  Speaker 2: So like, you can't be like, I want to lose
• 12:16
  Speaker 2: fat right here and just like lose the fat there.
• 12:19
  Speaker 2: And as women, generally speaking, there's certain areas that we
• 12:22
  Speaker 2: hold on to more, which is the belly area, this
• 12:25
  Speaker 2: little like flabby, right? Like our bat wings, which actually
• 12:28
  Speaker 2: look pretty good, but yeah, you don't have bat wings.
• 12:31
  Speaker 1: No.
• 12:31
  Speaker 2: But like your arms look great too.
• 12:34
  Speaker 1: Yeah. But like, it's just, it's just, yeah. Right.
• 12:36
  Speaker 2: And those are, there's stubborn areas in us women naturally
• 12:38
  Speaker 2: that we have.
• 12:38
  Speaker 1: And the little love handles.
• 12:39
  Speaker 2: The love handles.
• 12:41
  Speaker 1: Right.
• 12:41
  Speaker 2: Those are the hardest areas. So getting down to a
• 12:43
  Speaker 2: lower body fat percentage, right. Eating better and strength training.
• 12:49
  Speaker 2: That's the classic way. Now I do want to touch
• 12:52
  Speaker 2: on what your dad said. which is the hormonal phases.
• 12:55
  Speaker 2: Because if you just feel like you're bloating and you're like,
• 12:59
  Speaker 2: I'm putting in work and I'm not getting results. The
• 13:01
  Speaker 2: truth is being a woman is a lot harder to
• 13:04
  Speaker 2: lose weight than a man. And I'm strictly talking about
• 13:08
  Speaker 2: our cycle, right? Because estrogen is what causes our body
• 13:11
  Speaker 2: to hold on to water weight, right? And during like
• 13:14
  Speaker 2: right before a period or perimenopausal, whatever, we are progesterone drops. Okay.
• 13:19
  Speaker 1: So what happens? We lose our natural diuretic.
• 13:22
  Speaker 2: So that's why every single month you're like, oh, I
• 13:24
  Speaker 2: was getting pro I was having progress. And now all
• 13:26
  Speaker 2: of a sudden my weight's back up a little bit.
• 13:28
  Speaker 2: And then you give up, do not give up. It's
• 13:32
  Speaker 2: literally hormonal fluctuations that we are fighting and focus on
• 13:36
  Speaker 2: the longterm, not that moment of like, Ooh, I'm bloated
• 13:39
  Speaker 2: today because it will happen every month as women.
• 13:42
  Speaker 1: Yeah.
• 13:43
  Speaker 2: Every single month that will happen. And if that's what
• 13:45
  Speaker 2: you're feeling, literally focus on hydration. Um, it's funny because
• 13:50
  Speaker 2: when we're bloated, we're like, Oh, if I, if I
• 13:52
  Speaker 2: stop hydrating, I'll feel less, but it's actually, you want
• 13:55
  Speaker 2: to hydrate to flush your system. So if you're having
• 13:57
  Speaker 2: bloating like that, focus on hydration, focus on lowering your
• 14:01
  Speaker 2: sodium intake. And those are little things that will also help. Oh,
• 14:04
  Speaker 2: I love sodium. I know you do.
• 14:06
  Speaker 1: I ate so much Chinese food last night and all
• 14:09
  Speaker 1: the soy sauce. What is happening? My baby is five
• 14:16
  Speaker 1: months old and my husband works out of town for
• 14:18
  Speaker 1: weeks at a time. What's an effective workout routine that
• 14:22
  Speaker 1: is quick?
• 14:23
  Speaker 2: I love it. So- I want you to focus on
• 14:27
  Speaker 2: compound exercises, right? Like what does that mean? A squat
• 14:30
  Speaker 2: with a press, a glute bridge with a chest press,
• 14:36
  Speaker 2: a deadlift into a reverse lunge. Exercises that call in
• 14:40
  Speaker 2: more than just one muscle group at a time, right?
• 14:43
  Speaker 2: Like even like when you and I will do bicep
• 14:45
  Speaker 2: curls and I'll have you stabilize on one leg. Oh, hard. Right,
• 14:49
  Speaker 2: and it's harder because you're now also having to use
• 14:51
  Speaker 2: your core and your legs instead of just doing a
• 14:53
  Speaker 2: basic bitch bicep curl.
• 14:55
  Speaker 1: Yeah. Sorry. It was also hard. Yeah. Right.
• 14:59
  Speaker 2: So give yourself 20 minutes. Don't try to do a
• 15:03
  Speaker 2: full hour to start. Give yourself the 20 minutes, hone in,
• 15:05
  Speaker 2: and it'll be way more effective.
• 15:08
  Speaker 1: Yeah. And like, cause you and I do a circuit
• 15:13
  Speaker 1: of three, three times through in total, we do, what
• 15:18
  Speaker 1: is it? Two, two circuits. Yep. And then a finisher.
• 15:22
  Speaker 1: So six exercises total, three times through. And then we do...
• 15:25
  Speaker 1: A finisher. Which is like a burnout.
• 15:28
  Speaker 2: A burnout of a series of exercises, basically.
• 15:31
  Speaker 1: So then what do you recommend someone do who doesn't
• 15:33
  Speaker 1: have a full 45 to an hour? Yeah. Three exercises
• 15:39
  Speaker 1: that target different.
• 15:40
  Speaker 2: So this is what I would actually recommend, which is
• 15:42
  Speaker 2: a great way to do it. Pick a series of exercises.
• 15:48
  Speaker 1: You can do.
• 15:49
  Speaker 2: three exercises. You could pick five, set a timer for
• 15:53
  Speaker 2: 20 minutes and roll through them and hone in for
• 15:56
  Speaker 2: that full 20 minutes.
• 15:58
  Speaker 1: Okay.
• 15:58
  Speaker 2: And, and a great way to do it is you
• 16:00
  Speaker 2: can do an AMRAP, which is as many rounds as
• 16:03
  Speaker 2: possible in that 20 minutes. That'd be kind of a
• 16:05
  Speaker 2: tough AMRAP, but like you can do it.
• 16:08
  Speaker 1: I believe it. Tom Holland does a 20 minute workout.
• 16:11
  Speaker 2: No, 100%. And doesn't stop though.
• 16:14
  Speaker 1: No.
• 16:14
  Speaker 2: And that's exactly.
• 16:16
  Speaker 1: Sounds awful.
• 16:17
  Speaker 2: It's actually pretty amazing if you find the right balance
• 16:19
  Speaker 2: of exercises, if you have the right balance. Because you're
• 16:23
  Speaker 2: focusing on targeting different muscle groups.
• 16:25
  Speaker 1: So cute. She's so cute.
• 16:27
  Speaker 2: She's so cute.
• 16:40
  Speaker 1: What is the best way to build that cute little
• 16:42
  Speaker 1: tricep muscle?
• 16:43
  Speaker 2: Ooh, I love the bat wings that we were talking about.
• 16:46
  Speaker 1: Um, okay. Fun. The shake weight. The shake away.
• 16:49
  Speaker 2: Lala's favorite. Um, my like favorite favorite. So first of all,
• 16:56
  Speaker 2: I'll give you three exercises. Um, but like quick little
• 16:59
  Speaker 2: fun fact, our tricep is actually the large is larger
• 17:02
  Speaker 2: than our bicep. And everyone always thinks the bicep is
• 17:05
  Speaker 2: the biggest. Yeah. The tricep is.
• 17:08
  Speaker 1: Um, okay.
• 17:08
  Speaker 2: So tricep extensions, boom here, dumbbell behind your head, right?
• 17:12
  Speaker 2: We'll do dips. So put your hands behind you. Oh,
• 17:14
  Speaker 2: hard dip.
• 17:15
  Speaker 1: Right. And then, and then it should be like directly
• 17:18
  Speaker 1: behind you so that your arms like in an L shape, right?
• 17:21
  Speaker 2: They go behind you. Just saying you do remember some things.
• 17:25
  Speaker 1: I love you so much. She'll send me workouts, you guys.
• 17:28
  Speaker 1: And with the names and I have to like YouTube them.
• 17:30
  Speaker 1: And I'm like, Oh, I know what that is. But
• 17:32
  Speaker 1: I'm like, I don't know any of the names. They're like,
• 17:34
  Speaker 1: what kind of, uh, exercises does Jenna have? You don't
• 17:36
  Speaker 1: like art. Hard ones. I don't know.
• 17:39
  Speaker 2: That's great. And then I would say some pull downs
• 17:47
  Speaker 2: are fantastic. So if you're at home, you can put
• 17:49
  Speaker 2: a band around the top of the door or the
• 17:51
  Speaker 2: door knob, pull it down. And the reason I say
• 17:55
  Speaker 2: those three exercises is because your tricep muscles actually made
• 17:57
  Speaker 2: up of three muscles. You have your long head, your
• 18:00
  Speaker 2: medial and your lateral triceps. So those three exercises will target,
• 18:03
  Speaker 2: as I like to say, all them angles, baby.
• 18:06
  Speaker 1: Oh, I love that. Yeah. Just get it all done. Gatorade.
• 18:09
  Speaker 1: Please tell me pelvic floor strengthening exercises. Childbirth wrecked me. Okay.
• 18:16
  Speaker 1: Is it normal for every time I get in the bath,
• 18:19
  Speaker 1: I get out and just water pours out of my body.
• 18:23
  Speaker 1: I have to go from bath to the toilet. Is
• 18:27
  Speaker 1: that normal?
• 18:28
  Speaker 2: It's not. I shouldn't say every time, but literally today.
• 18:32
  Speaker 1: Yeah. I went, I got out of the bath and
• 18:35
  Speaker 1: I like moved a certain way and I'm like, what
• 18:37
  Speaker 1: the fuck is this? Is that my pelvic floor?
• 18:41
  Speaker 2: I need to exercise.
• 18:42
  Speaker 1: But we do because you're not, you're not having issues.
• 18:46
  Speaker 1: Maybe I should be asking an OBGYN. Anyway, keep going.
• 18:52
  Speaker 2: We would have issues while you're exercising, and we started
• 18:55
  Speaker 2: from the ground up.
• 18:56
  Speaker 1: It's not pee. It's the water. I know, but that's
• 18:58
  Speaker 1: what I'm saying. I don't like that.
• 18:59
  Speaker 2: We would have issues, and we would have had issues
• 19:01
  Speaker 2: because we started slowly and kind of worked back up, right, postpartum.
• 19:04
  Speaker 1: Shouldn't there be a seal?
• 19:05
  Speaker 2: Because it's like where the dick would enter.
• 19:08
  Speaker 1: It's an open hole. It's a vagina. It's an open hole.
• 19:10
  Speaker 1: Not the pee hole. Nothing's coming out of there. I know.
• 19:14
  Speaker 2: Very strange.
• 19:15
  Speaker 1: It is. Anyway, keep going. Do you remember the question? Yes,
• 19:20
  Speaker 1: I do. Okay.
• 19:22
  Speaker 2: The truth is it's really about the connection from your
• 19:26
  Speaker 2: breathing to your diaphragm, to your pelvic floor.
• 19:28
  Speaker 1: Right.
• 19:28
  Speaker 2: And like building the strength in there. So starting off
• 19:30
  Speaker 2: with like kegels are like the most basic exercise.
• 19:34
  Speaker 1: Right.
• 19:34
  Speaker 2: And they're good because they isolate.
• 19:36
  Speaker 1: What you just move, squeeze it, squeeze the vagina. Yeah.
• 19:39
  Speaker 2: So if almost like you're pulling a straw in as
• 19:41
  Speaker 2: you're doing it, like a really gentle straw. Right. So
• 19:43
  Speaker 2: you're like sucking up a straw a little bit, but
• 19:45
  Speaker 2: also breathing at the same time.
• 19:47
  Speaker 1: Right.
• 19:47
  Speaker 2: Like don't hold your breath and then connecting it to
• 19:50
  Speaker 2: the diaphragm. And starting with that, that's like the most basic.
• 19:56
  Speaker 2: exercises to progress from there, right? Bird dogs, bird dogs,
• 20:01
  Speaker 2: bird dogs, bird dogs are phenomenal.
• 20:04
  Speaker 1: What is that?
• 20:04
  Speaker 2: That's when you're on all fours. We used to do
• 20:06
  Speaker 2: them a lot and you extend opposite arm. We do
• 20:08
  Speaker 2: them as a warmup now.
• 20:09
  Speaker 1: Oh, opposite arm and leg? Opposite leg. Yes.
• 20:12
  Speaker 2: And then you go back down to all fours and
• 20:13
  Speaker 2: then you extend the opposite again.
• 20:15
  Speaker 1: That's one of the best.
• 20:17
  Speaker 2: Glute bridges are phenomenal. These are all exercises that are
• 20:20
  Speaker 2: a great progression for you to move into. Another one
• 20:24
  Speaker 2: is dead bugs when you're on all fours and you
• 20:27
  Speaker 2: extend opposite arm, opposite leg. We do those as well.
• 20:30
  Speaker 2: I thought that was a bird dog.
• 20:32
  Speaker 1: No, bird dogs when you're on all fours. Dead bugs
• 20:35
  Speaker 1: on your back. Oh, I thought you said you were
• 20:37
  Speaker 1: all in all fours again. Laura just wants to be
• 20:39
  Speaker 1: on all fours.
• 20:39
  Speaker 2: Like a dead bug.
• 20:41
  Speaker 1: Just get me on all fours. Just get me on
• 20:43
  Speaker 1: all fours all the time and we're in a good place.
• 20:46
  Speaker 1: And then, you know what?
• 20:47
  Speaker 2: Another good one is like sit to stand and staying connected. Literally,
• 20:50
  Speaker 2: like we do this every single day, right? So focus
• 20:53
  Speaker 2: on that. And then to progress that, like breathing, staying connected, right?
• 20:57
  Speaker 2: Strengthen your pelvic floor while you're doing those. Going into
• 21:00
  Speaker 2: a wall sit where you're literally sitting at 90 degrees
• 21:03
  Speaker 2: on a wall and staying connected with your breath and
• 21:06
  Speaker 2: all of that.
• 21:09
  Speaker 1: It does.
• 21:09
  Speaker 2: It's a great thigh workout. You're going to love this one.
• 21:11
  Speaker 2: Let's hear it.
• 21:12
  Speaker 1: I'm on a GLP-1 and lost all my muscle.
• 21:16
  Speaker 2: How do I get it back?
• 21:18
  Speaker 1: Oh, yes.
• 21:19
  Speaker 2: First of all, I'm so sorry. You're going through this.
• 21:22
  Speaker 1: It's so, it's so freaking common.
• 21:25
  Speaker 2: And it breaks my heart a little bit because you're
• 21:29
  Speaker 2: not alone. And look, in society, we have really turned
• 21:38
  Speaker 2: to like quick fixes.
• 21:40
  Speaker 1: Right. Yeah.
• 21:41
  Speaker 2: And I am not against GLP ones. I will state
• 21:44
  Speaker 2: that loud and proud.
• 21:46
  Speaker 1: What I am.
• 21:47
  Speaker 2: Against is taking a GLP-1 without putting any work in
• 21:50
  Speaker 2: because that is exactly what will happen.
• 21:53
  Speaker 1: So do the GLP-1, but you have to stay consistent
• 21:55
  Speaker 1: with the workout.
• 21:55
  Speaker 2: Yes, because this is what happens. When you take a GLP-1,
• 21:59
  Speaker 2: you start to lose fat, but you also lose muscle.
• 22:03
  Speaker 1: Yeah.
• 22:04
  Speaker 2: Okay. Your body can't decipher whether it wants to lose
• 22:06
  Speaker 2: fat or muscle.
• 22:08
  Speaker 1: So as soon as you.
• 22:10
  Speaker 2: stop taking the GLP-1 or you're dependent on it for
• 22:12
  Speaker 2: the rest of your life on different doses, right? Or
• 22:15
  Speaker 2: even as you're still on it, you have completely lost
• 22:19
  Speaker 2: your muscle mass. And as women, after the age of 30,
• 22:23
  Speaker 2: some before, we already, we're already losing our muscle mass.
• 22:26
  Speaker 2: We're already fighting the reality.
• 22:27
  Speaker 1: After the age of what? 30. Oh, good. Okay.
• 22:29
  Speaker 2: I'm already in.
• 22:32
  Speaker 1: Yeah, you're already in. So, right.
• 22:36
  Speaker 2: And then it can start slowly and then it'll progress.
• 22:38
  Speaker 2: So The GLP-1 is what's happening is it's actually supporting that.
• 22:45
  Speaker 2: So it's making it even harder to maintain your muscle mass.
• 22:48
  Speaker 1: Do you see what I'm saying?
• 22:50
  Speaker 2: So the most important thing is start strength training immediately,
• 22:54
  Speaker 2: like immediately. Fighting the reality of what is happening as
• 23:01
  Speaker 2: women and making sure that you're eating enough protein, like
• 23:04
  Speaker 2: 0.7 grams per pound you weigh minimum. Minimum.
• 23:08
  Speaker 1: Yeah.
• 23:09
  Speaker 2: The goal would be one gram. Did I say that funny?
• 23:13
  Speaker 1: Gram. Gram. Did I just become English? Yeah, it was hot.
• 23:16
  Speaker 1: The idea would be to focus on one gram. Some
• 23:20
  Speaker 1: trainers don't understand how menopause affects fitness. Advice on this.
• 23:25
  Speaker 2: Yeah, so our estrogen is dropping as women. My first
• 23:28
  Speaker 2: advice is get a new trainer. Biggest piece.
• 23:31
  Speaker 1: That's the first piece. Maybe a woman.
• 23:33
  Speaker 2: Yeah, maybe a woman.
• 23:35
  Speaker 1: The second is.
• 23:37
  Speaker 2: Right, so what's happening? And it goes back, that's a
• 23:39
  Speaker 2: great follow-up question for what we were just talking about
• 23:41
  Speaker 2: because our bodies, right, are fighting the reality of losing
• 23:46
  Speaker 2: muscle mass.
• 23:47
  Speaker 1: Right.
• 23:48
  Speaker 2: Bone density, which means osteopenia, osteoporosis. And the way that
• 23:53
  Speaker 2: we used to train in our 20s and 30s is
• 23:57
  Speaker 2: very different than how we need to train at that point.
• 23:59
  Speaker 1: Right.
• 24:00
  Speaker 2: The most important thing is strength training, without a doubt. Um,
• 24:06
  Speaker 2: stop focusing on high intensity. You know, I will like,
• 24:12
  Speaker 2: what I will give Pilates credit to is like mobility, flexibility,
• 24:15
  Speaker 2: same with yoga, but that should also not be your
• 24:18
  Speaker 2: main routine. You have to challenge your body enough for
• 24:21
  Speaker 2: it to make change and actually be able to keep
• 24:24
  Speaker 2: muscle mass on your body to support our bones and
• 24:27
  Speaker 2: our infrastructure. Okay. Our skeleton.
• 24:30
  Speaker 1: Okay. Does that make sense? Yeah. Women go through a lot.
• 24:33
  Speaker 1: That's all I'm thinking about. Yeah, we do. She had
• 24:39
  Speaker 1: said she had a torn meniscus. You, what did she
• 24:42
  Speaker 1: do to rehab it? Ooh.
• 24:46
  Speaker 2: So I, I've torn both my meniscus.
• 24:49
  Speaker 1: You did PRP treatments.
• 24:51
  Speaker 2: Yes. And I did one twice. I did PRP injections
• 24:55
  Speaker 2: and rehab.
• 24:57
  Speaker 1: Yeah.
• 24:59
  Speaker 2: And I, it's, it's incredible. A lot of PTs will
• 25:04
  Speaker 2: tell you to focus on like strengthening your quad. I actually,
• 25:09
  Speaker 2: so the first and foremost, you want to foam roll
• 25:13
  Speaker 2: like crazy. Start, you can start with the arch of
• 25:15
  Speaker 2: your foot, put a little lacrosse ball under there. And
• 25:16
  Speaker 2: by the way, everyone can do this. So good for you.
• 25:20
  Speaker 2: Put a lacrosse ball under the arch of your foot,
• 25:21
  Speaker 2: keep your heel on the ground, gently kind of press
• 25:23
  Speaker 2: your foot forward and lift it off. That will actually
• 25:26
  Speaker 2: immediately eliminate a ton of tightness that you're feeling all
• 25:29
  Speaker 2: through your legs. Like everyone could do that every morning
• 25:32
  Speaker 2: and you'd feel incredible.
• 25:33
  Speaker 1: Yeah. So, you know, that's awesome.
• 25:36
  Speaker 2: Then you want to move to a foam rolling your,
• 25:38
  Speaker 2: your calf, then go to your it band. That's the
• 25:42
  Speaker 2: side of the leg. Can I pull my leg up?
• 25:44
  Speaker 1: Yeah.
• 25:46
  Speaker 2: This guy right here.
• 25:46
  Speaker 1: Right. Then the like side muscle from knee to like
• 25:52
  Speaker 1: where your hip would be.
• 25:54
  Speaker 2: Then the top of your quad and then up to
• 25:57
  Speaker 2: your hip flexor. 30 seconds on each area.
• 26:00
  Speaker 1: The thought of it is getting me going. It feels
• 26:03
  Speaker 1: so good. Even when it's painful, it's like, oh my gosh. Oh.
• 26:11
  Speaker 2: Then you want to focus on strengthening the muscles that
• 26:17
  Speaker 2: surround your knees. So for me, it was actually strengthening
• 26:20
  Speaker 2: my hamstrings. So glute bridges, anything like that, that will
• 26:26
  Speaker 2: engage your hamstring and then actually your glute medius and minimus.
• 26:29
  Speaker 2: So lateral band walks, something like that, a light heel
• 26:33
  Speaker 2: step down to engage your glute to then support your knees.
• 26:39
  Speaker 1: Okay. My knees always hurt, by the way. My knees
• 26:43
  Speaker 1: hurting right now. They do.
• 26:43
  Speaker 2: It's because the muscles surrounding them are tight. Specifically, your
• 26:46
  Speaker 2: one side is worse than the other.
• 26:48
  Speaker 1: Yeah. It's usually always my right. Yeah.
• 26:49
  Speaker 2: But right when we foam roll, it alleviates the tension.
• 26:52
  Speaker 1: Yeah. But we're going to have to do that today
• 26:53
  Speaker 1: because I've had pain in it even when I walk.
• 26:56
  Speaker 2: Okay. Well, then we might have to look into it
• 26:57
  Speaker 2: a little bit more.
• 26:58
  Speaker 1: All right.
• 26:58
  Speaker 2: Let's look into it. You guys, thank you for listening.
• 27:01
  Speaker 1: To a bonus episode of Untraditionally Lala focused all on fitness.
• 27:06
  Speaker 1: rehabbing our meniscus rehabbing our vaginas our lives getting rid
• 27:11
  Speaker 1: of our bat wings it's a really uplifting episode it
• 27:16
  Speaker 1: really is though it's like the little things it's the
• 27:19
  Speaker 1: sprinkling in of these little exercises and then you become
• 27:22
  Speaker 1: addicted and you're like i want more i'm telling you
• 27:26
  Speaker 1: no i know Jenna, thank you for doing this. I
• 27:29
  Speaker 1: love you so much. I love you so much. I
• 27:31
  Speaker 1: will catch you guys on Wednesday for a regular old
• 27:34
  Speaker 1: episode and I'll catch you again next week. Love you. Bye. Bye.