Latest / She Rises with Ashy & Tijana / Healthy Girl Secrets: How We Keep Our Bodies Fit, Fueled & Focused 🥑🍌🍓🍑🍍

Transcript

Healthy Girl Secrets: How We Keep Our Bodies Fit, Fueled & Focused 🥑🍌🍓🍑🍍 · She Rises with Ashy & Tijana

• 0:05
  Speaker 1: Apoday Production. Welcome to the Sheep Risers Podcast. I'm Ashley
• 0:13
  Speaker 1: and I'm Tiana. This podcast is about female empowerment.
• 0:16
  Speaker 2: And encouraging you to be your biggest, boldest, and most
• 0:19
  Speaker 2: authentic version of yourself.
• 0:20
  Speaker 1: We help you shed the shame, grow to a new level.
• 0:23
  Speaker 1: We're gonna laugh, cry, and talk about the topics everyone
• 0:26
  Speaker 1: else is too afraid to talk about.
• 0:28
  Speaker 2: Get ready for your next level of self.
• 0:31
  Speaker 1: Hello everybody, Welcome back to the party.
• 0:33
  Speaker 2: Welcome back.
• 0:34
  Speaker 1: We're really excited today for an episode all about health,
• 0:38
  Speaker 1: healthy swaps and just how to make a healthier lifestyle
• 0:41
  Speaker 1: a lot more simple. We're going to break it down
• 0:44
  Speaker 1: what we do, what we implement into our schedules that
• 0:46
  Speaker 1: helps us stay really consistent and feel good all year round,
• 0:51
  Speaker 1: not just in summer time when you're trying to get
• 0:53
  Speaker 1: fit and lean. I want you to enjoy your lifestyle,
• 0:56
  Speaker 1: enjoy feel and confident, and to almost feel easy, because
• 0:59
  Speaker 1: I think our lifestyle is kind of easy because we
• 1:01
  Speaker 1: love it so much.
• 1:02
  Speaker 2: Yeah, it's definitely one of our favorite topics, Isn't It is.
• 1:05
  Speaker 1: So easy to talk about because we're so passionate about it.
• 1:08
  Speaker 1: But before we get into it, what's your Share of
• 1:09
  Speaker 1: the Week.
• 1:10
  Speaker 2: Oh, my Share of the Week is actually a studio
• 1:12
  Speaker 2: higher that we've been working with. So Selena one of
• 1:15
  Speaker 2: my girlfriends. She's a beautiful, beautiful human and she's super creative.
• 1:18
  Speaker 2: We host our last of Galentine's Day event out of there.
• 1:21
  Speaker 2: We've been doing our shoots with her at her studio
• 1:23
  Speaker 2: called one seven six Studio. I just highly recommend. She's
• 1:26
  Speaker 2: just so efficient with everything. She goes above and beyond
• 1:30
  Speaker 2: to help you set up, make sure that you have everything,
• 1:32
  Speaker 2: make sure that your brief is nailed. She does photography
• 1:35
  Speaker 2: as well, so she's got everything that you need there.
• 1:37
  Speaker 2: And I just wanted to give her just a shameless
• 1:39
  Speaker 2: plug because she's just been so so helpful with everything
• 1:42
  Speaker 2: that we've needed. And the studio is such a vibe.
• 1:45
  Speaker 1: It's such a cool shot. It's not just your normal
• 1:46
  Speaker 1: photo shoot. It's even got like that beautiful gray wall
• 1:48
  Speaker 1: or the light, like little different things that other studios
• 1:51
  Speaker 1: don't include. And as a photographer I've worked with so
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  Speaker 1: many over the years, she is so good at directing,
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  Speaker 1: getting the shot fast. For me, a quick shoot's a
• 1:59
  Speaker 1: good shoot. Yeah, it reallyicks me. Af photographer takes too
• 2:03
  Speaker 1: long to get one shot because for content, we're only
• 2:06
  Speaker 1: going to use one of that look.
• 2:07
  Speaker 2: And yes, if you've got.
• 2:08
  Speaker 1: Five photos that you think are good, let's move on
• 2:10
  Speaker 1: to the next outfites. I don't need to fight around
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  Speaker 1: and waste time. I want to get in there and
• 2:14
  Speaker 1: be really efficient as well to get the most out
• 2:16
  Speaker 1: of the studio time. And she's like, yeap, we've got
• 2:18
  Speaker 1: the shot. Yeah, it was just really really cool. We
• 2:20
  Speaker 1: got so much content. She got the photos back to
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  Speaker 1: us the next day.
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  Speaker 2: Yes, so super fast.
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  Speaker 1: So it's cool that you can hire the studio and
• 2:26
  Speaker 1: hire her and she's just all over it. Yeah, so good.
• 2:29
  Speaker 1: I love you. My share of the week is just
• 2:32
  Speaker 1: a couple of quotes that I've saved. I've got quite
• 2:34
  Speaker 1: a few, and they're just really nice quotes, so I've
• 2:36
  Speaker 1: got to share them. Finding your people makes you realize
• 2:38
  Speaker 1: there was nothing wrong with you? Isn't that so true?
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  Speaker 1: My little heart? Yes, stuff I worried about that actually
• 2:46
  Speaker 1: turned out fine. It's okay. If your heart needs more
• 2:50
  Speaker 1: time to accept or your head already knows, isn't that
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  Speaker 1: a good one?
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  Speaker 2: That's good.
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  Speaker 1: Sometimes you're like, oh my gosh, I should be over
• 2:57
  Speaker 1: that. That Sh'S an upset manymore. But it's okay if your
• 2:59
  Speaker 1: heart just needs a bit more time to heal, even
• 3:01
  Speaker 1: though your head is like, Okay, I've accepted that situation.
• 3:04
  Speaker 1: I've accept that breakup, or that whatever's happened. Sometimes your
• 3:08
  Speaker 1: heart just needs a bit more time.
• 3:10
  Speaker 2: Or logically you know what's happening, and your heart is like,
• 3:13
  Speaker 2: but I'm still hurting.
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  Speaker 1: From this, Yes, exactly, and that can take years. No
• 3:17
  Speaker 1: amount of guilt can change the past, and no amount
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  Speaker 1: of anxiety can change the future. Love that one. Don't
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  Speaker 1: let small minds convince your dreams are too big, just
• 3:28
  Speaker 1: a projection of their own limiting beliefs. Really, you're always
• 3:32
  Speaker 1: going to be great in someone's eyes and not so
• 3:35
  Speaker 1: special in someone else's. Young to one and old to next.
• 3:39
  Speaker 1: They won't agree on what you are, so she might
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  Speaker 1: as well be as you want to be. Observe it,
• 3:45
  Speaker 1: don't absorb.
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  Speaker 2: It is that cool.
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  Speaker 1: Yeah, daily reminder, Being a nice person means being nice
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  Speaker 1: to yourself as well. Shout out to everyone who is
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  Speaker 1: still committed to trying to be an open hearted person
• 3:58
  Speaker 1: even while having to process lots of heavy things. Can't
• 4:02
  Speaker 1: explain it, but I'll find a song that can oh
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  Speaker 1: so true. Is like, this is exactly how I feel.
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  Speaker 2: Just hits all the right spots.
• 4:11
  Speaker 1: So yeah, happiness is letting go of what you think
• 4:14
  Speaker 1: your life is supposed to look like and celebrating it
• 4:17
  Speaker 1: for everything that it is. Growing can feel a lot
• 4:20
  Speaker 1: like breaking at first. Going your own pace and a
• 4:24
  Speaker 1: world that's always rushing is a superpower. So yeah, just
• 4:27
  Speaker 1: a couple of quotes that I really thought, I don't know,
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  Speaker 1: Land for some people just might need to hear one
• 4:32
  Speaker 1: of those.
• 4:32
  Speaker 2: Yeah, all of those Land, they were all such beautiful,
• 4:35
  Speaker 2: like there was acceptance, there was love. Yeah, so beautiful.
• 4:38
  Speaker 2: Being patient with yourself. I know, sometimes it really is
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  Speaker 2: the thing that you need to hear. And sometimes it
• 4:43
  Speaker 2: doesn't have to be a long spiel. It just gets
• 4:44
  Speaker 2: to be hey.
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  Speaker 1: Yeah, just a reminder. Yeah, I love following quote pages
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  Speaker 1: on Instagram. That page was on I've lost it now.
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  Speaker 1: It was like emotionally dot perfect. I think on Instagram
• 4:53
  Speaker 1: they just post a bunch of really awesome quotes. Yeah,
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  Speaker 1: sometimes I just love going for a scroll, like reading those.
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  Speaker 1: That's exactly what I needed.
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  Speaker 2: I love when you post quotes on social media. I'm like, oh, yeah,
• 5:02
  Speaker 2: that's exactly what I.
• 5:02
  Speaker 1: Needed to hear today. Oh I'm glad and I feel
• 5:04
  Speaker 1: like that when other people post them. Yeah, so good
• 5:07
  Speaker 1: people affect. All right, let's get into it. I'm just
• 5:11
  Speaker 1: going to go point that I've got down, a point
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  Speaker 1: that you've got down, and just nut out how we
• 5:16
  Speaker 1: sustain and maintain a really healthy lifestyle to not only
• 5:20
  Speaker 1: like look our best, but feel my best as well.
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  Speaker 2: What you were saying before is very important as well.
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  Speaker 2: It's not about the quick fixes or how hard you
• 5:27
  Speaker 2: can go in a short amount of time. It really
• 5:29
  Speaker 2: is the longevity of it, because it doesn't matter what
• 5:31
  Speaker 2: you do. If you're doing something only for a short
• 5:33
  Speaker 2: period of time, for an intensity of four weeks, we
• 5:36
  Speaker 2: can't sustain it long term. Like, it's never going to
• 5:38
  Speaker 2: be something that feels easy to stick to. When it
• 5:40
  Speaker 2: comes to health, you really do need it to feel
• 5:42
  Speaker 2: like it's something that's easy to sustain.
• 5:44
  Speaker 1: Yeah, especially for the long haul. One hundred percent. And
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  Speaker 1: I'm all for discipline, but I also do think that
• 5:51
  Speaker 1: you don't have to be as disciplined when you actually
• 5:53
  Speaker 1: enjoy what you're doing, Yeah, like you actually want to
• 5:56
  Speaker 1: do it. Yeah, it's not something you have to be like, Oh,
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  Speaker 1: I've got to be disciplined and eat this food. I've
• 5:59
  Speaker 1: got to be disiplined and go to that class. It's like,
• 6:01
  Speaker 1: if you actually like what you're eating, it's much easier
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  Speaker 1: to just put that into your routine and that becomes
• 6:07
  Speaker 1: your lifestyle, right, do you reckon?
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  Speaker 2: It's different as well. When you're trying to create a
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  Speaker 2: new habit. You have to be more intense with the
• 6:13
  Speaker 2: discipline in the beginning because you're trying to build the habit.
• 6:16
  Speaker 2: But then after what you're saying is so true because
• 6:18
  Speaker 2: you love it so much, it becomes so integrated. Yeah,
• 6:20
  Speaker 2: but you're like, oh, like, I know that I'm not
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  Speaker 2: going to go back on my word and just not
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  Speaker 2: show up. You know, if I'm not being as disciplined now,
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  Speaker 2: it's just because maybe I'm being a little bit more
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  Speaker 2: lenient or a little bit more flaw I'm listening to
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  Speaker 2: my body. It's being a little bit more gentle on yourself.
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  Speaker 1: Love that.
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  Speaker 2: But the discipline is quite intense in the beginning, but
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  Speaker 2: then once you learn the habit, you don't rely on
• 6:39
  Speaker 2: discipline as much. It's so true because you know you're
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  Speaker 2: integrated in there.
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  Speaker 1: Yes, it's so cool. So cool, isn't it. I love
• 6:46
  Speaker 1: having a set schedule in place. If it is not
• 6:50
  Speaker 1: in my schedule and my timetable for the week, it's
• 6:53
  Speaker 1: not happening. So I make sure that I book in
• 6:55
  Speaker 1: my training sessions. I know what time I'm training, I
• 6:58
  Speaker 1: know what I'm training, who I'm training with Akau, who's
• 7:02
  Speaker 1: picking who up, who's making who coffee? But we haven't
• 7:06
  Speaker 1: locked in and that is a part of our routine
• 7:08
  Speaker 1: now and we absolutely love it because we push each other,
• 7:11
  Speaker 1: we get to yap, we get to catch up, we
• 7:13
  Speaker 1: talk about the podcast and all about big dreams and goals.
• 7:16
  Speaker 1: It ticks so many things that just make us feel
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  Speaker 1: so happy. And we had a PT session last week
• 7:21
  Speaker 1: and holy we were so sore and it made us
• 7:24
  Speaker 1: go maybe our training sessions were a bit chill, and
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  Speaker 1: I had that fleeting moment of like, oh, I should
• 7:29
  Speaker 1: be pushing harder. Then I was like, no training just
• 7:32
  Speaker 1: for me. It's so nice to just move my body,
• 7:35
  Speaker 1: for us to hang out, for us to talk about
• 7:37
  Speaker 1: the podcast like it really bills my cup, and then
• 7:39
  Speaker 1: I go home to the kids and I'm in such
• 7:41
  Speaker 1: a good energy and state for the rest of the day.
• 7:44
  Speaker 1: So awesome. So having structure and scheduled in when I'm
• 7:47
  Speaker 1: going to do it and who I'm doing it with.
• 7:48
  Speaker 1: I think for me has been an absolute game changer,
• 7:51
  Speaker 1: because I was saying to the other day when I
• 7:53
  Speaker 1: first had Tala, I really couldn't get into an exercise routine. Yeah,
• 7:56
  Speaker 1: I do a session here, a session there. I was
• 7:59
  Speaker 1: walking lots. But I had a thought of like, oh
• 8:02
  Speaker 1: my gosh, maybe I've lost my love for training. Was
• 8:04
  Speaker 1: that just a younger version of myself? Yeah, and now
• 8:06
  Speaker 1: I'm not obsessed with fitness, And I was like, damn,
• 8:09
  Speaker 1: I really liked that version of me. I wish I
• 8:11
  Speaker 1: was obsessed. And then once I got into a routine
• 8:14
  Speaker 1: with you and I started drinking my training again and
• 8:16
  Speaker 1: feeling like I was making progress and pushing harder and
• 8:18
  Speaker 1: feeling motivated. We're just having that structure. So that's my
• 8:22
  Speaker 1: first tip is just to have something booked in and
• 8:24
  Speaker 1: an accountability buddy to make it fun.
• 8:26
  Speaker 2: God, it really does make all the difference. I've always
• 8:29
  Speaker 2: been someone who is like trained by myself for the
• 8:31
  Speaker 2: most part, and then when we started training together, I
• 8:33
  Speaker 2: was like, I've been missing out this whole time.
• 8:34
  Speaker 1: It's boring by yourself.
• 8:36
  Speaker 2: Now I was like, I gotta want to go back now.
• 8:38
  Speaker 2: I couldn't listened to anything on all yet with you.
• 8:40
  Speaker 1: Yeah. And if we ever do train separately and we're like,
• 8:42
  Speaker 1: how's the session here, how's al right? Yeah? And push hard?
• 8:45
  Speaker 2: Yeah, I just led. Yeah. So something for me that
• 8:48
  Speaker 2: has been really helpful with health and fitness, it just
• 8:51
  Speaker 2: overall life has been creating a set wake up time
• 8:56
  Speaker 2: and it being consistent for the most part, every single day,
• 8:59
  Speaker 2: because at least in my own journey, it's been really
• 9:01
  Speaker 2: hard where I've had inconsistent times where I wake up
• 9:04
  Speaker 2: because then I'm constantly going up and down, up and down,
• 9:07
  Speaker 2: up and down. Whereas when we train, I wake up
• 9:09
  Speaker 2: at four twenty four fifteen. So every single day that's
• 9:12
  Speaker 2: the time frame that I wake up because when I
• 9:14
  Speaker 2: do that, it's like my body knows this is when
• 9:17
  Speaker 2: we're waking up, even though I still use an alarm
• 9:19
  Speaker 2: and all the things. But creating that level of structure
• 9:22
  Speaker 2: and that like non negotiable of me waking up early
• 9:25
  Speaker 2: is almost my time before the world wakes up, you know.
• 9:29
  Speaker 2: And I think when I was waking up at six
• 9:31
  Speaker 2: seven eight o'clock years and years ago, I didn't feel
• 9:34
  Speaker 2: like I had time to myself. I had to go
• 9:36
  Speaker 2: straight into the day, and then there was like no
• 9:38
  Speaker 2: time for myself. Whereas even though we are together in
• 9:41
  Speaker 2: the mornings, it still feels like we're getting time before
• 9:44
  Speaker 2: the rest of the world wakes up to do the
• 9:47
  Speaker 2: things that we value, spend time together, be awake, and
• 9:50
  Speaker 2: then it's like then my day starts from there, and
• 9:52
  Speaker 2: it allows me to start my day in a really
• 9:54
  Speaker 2: beautiful way. When I wake up at six o'clock or
• 9:57
  Speaker 2: anytime later than that, I'm like, oh fuck, it feels like,
• 9:59
  Speaker 2: you know, the whole day's gone, like I've missed the
• 10:01
  Speaker 2: whole morning schedule because by now I would have been
• 10:03
  Speaker 2: trained ready, had he all done and ready to go.
• 10:06
  Speaker 2: So for me, this allows me to feel really accomplished
• 10:10
  Speaker 2: before my day starts and allows me to really prioritize myself. Yeah,
• 10:15
  Speaker 2: I think that's really important. So for anyone who's listening
• 10:17
  Speaker 2: who maybe doesn't feel like you have be set wake
• 10:20
  Speaker 2: up time, it's really beneficial and you'll notice the difference
• 10:23
  Speaker 2: in yourself even straight away from having done that, that
• 10:27
  Speaker 2: you feel good in some kind of structure.
• 10:29
  Speaker 1: One hundred percent, I totally agree, even when I don't
• 10:32
  Speaker 1: have to get up at four twenty. My bodyclock naturally does.
• 10:34
  Speaker 1: Like this morning, I was actually awake at four. I
• 10:36
  Speaker 1: am ready to go. Yeah, it's like your body is
• 10:38
  Speaker 1: used to that, and you do. You feel like so
• 10:41
  Speaker 1: accomplished and organized, and even I get a lot of
• 10:45
  Speaker 1: my emails done before my team wakes up because I
• 10:47
  Speaker 1: feel like I've cleaned all that they're ready to go
• 10:49
  Speaker 1: for the day, rather than getting in being flustered, than
• 10:51
  Speaker 1: trying to get on top of everything really quickly. I
• 10:53
  Speaker 1: love starting my.
• 10:54
  Speaker 2: Day like that. Oh that's the best.
• 10:55
  Speaker 1: Best. My next one is finding a way of eating
• 10:59
  Speaker 1: that really suits you and that you really enjoy. I
• 11:01
  Speaker 1: don't think there is a one size fits all, And
• 11:04
  Speaker 1: I know a lot of fitness coaches and people in
• 11:07
  Speaker 1: the health and fitness industry are so passionate about being
• 11:10
  Speaker 1: a vegan or eating carnivore or counting your calories and
• 11:13
  Speaker 1: counting your macros, and I didn't miss any of it.
• 11:16
  Speaker 1: I think whatever someone chooses to follow is what feels
• 11:19
  Speaker 1: right for them. It keeps them accountable and feels good
• 11:21
  Speaker 1: for their body, good on them. For me, I like
• 11:24
  Speaker 1: to eat an animal based diet. At the moment, ninety
• 11:26
  Speaker 1: percent of the time. And I say that because however
• 11:29
  Speaker 1: you eat, once again, you get to make your own rules.
• 11:32
  Speaker 1: So like, I feel best when I eat a high protein,
• 11:35
  Speaker 1: meat based diet, but I still love protein powder because
• 11:38
  Speaker 1: it helps me with my cravings of sweet I love
• 11:41
  Speaker 1: clean trees, I love eating out. I still have that
• 11:43
  Speaker 1: flexibility in there, but I know, majority of the time
• 11:46
  Speaker 1: for me to feel my best, it's filling my body
• 11:48
  Speaker 1: with high protein and meat just makes me feel so energized.
• 11:52
  Speaker 1: If that's not for you, Like, I've got a girlfriend
• 11:53
  Speaker 1: that's vegan. She feels incredible off eating mostly fruit, and
• 11:57
  Speaker 1: she looks amazing, She feels amazing, she sleeps amazing, Her
• 11:59
  Speaker 1: hormones are great. Like, find what works for you and
• 12:02
  Speaker 1: what you actually enjoy so that you can stick to
• 12:04
  Speaker 1: it long term.
• 12:05
  Speaker 2: How do you feel when you eat more animal based
• 12:07
  Speaker 2: diet versus how you've eaten differently in the past, Like,
• 12:10
  Speaker 2: what's the difference in your energy levels of mindset?
• 12:13
  Speaker 1: I was never a massive bread, rice and past a person,
• 12:16
  Speaker 1: but I always incorporated into my diet because I was
• 12:18
  Speaker 1: just like, ate a bit of everything. Yeah, it was
• 12:20
  Speaker 1: when I stopped eating it, I didn't realize how much
• 12:23
  Speaker 1: more energy I got and then I look back and
• 12:26
  Speaker 1: I felt like in videos and photos I can see
• 12:28
  Speaker 1: I was a little bit more inflamed, Like I just
• 12:30
  Speaker 1: looked a little bit more puffier. Yeah, and my digestive
• 12:33
  Speaker 1: system is way better eating like this, So you want
• 12:36
  Speaker 1: to add more fats? Yes, yeah, so much better for
• 12:38
  Speaker 1: my body. I can just notice within my body, within
• 12:41
  Speaker 1: my energy, everything just feels better. And if I ever
• 12:45
  Speaker 1: have bread now or pasta, I enjoy it, but not
• 12:50
  Speaker 1: as much as what I used to, and I don't
• 12:53
  Speaker 1: feel as good the next day. I will literally feel
• 12:55
  Speaker 1: more heavy and sluggish and it takes longer for my
• 12:59
  Speaker 1: body to digest it. Yeah, so I'm like, why would
• 13:01
  Speaker 1: I choose that when it makes me feel like that? Yes,
• 13:03
  Speaker 1: that affects how I show.
• 13:04
  Speaker 2: Up intuitively, listening to your body and how your body
• 13:07
  Speaker 2: is responding specifically to the food that you're eating.
• 13:09
  Speaker 1: And the steak obsession started after I had my brain surgery,
• 13:12
  Speaker 1: and I really truly believe it was because my body
• 13:16
  Speaker 1: knew how much blood oh I was going to be
• 13:18
  Speaker 1: losing on my period.
• 13:18
  Speaker 2: Yeah, I've got it.
• 13:19
  Speaker 1: Today, I've literally changed my undies three times, my period undies, Like,
• 13:22
  Speaker 1: it's crazy. You guys would die and how much blood
• 13:25
  Speaker 1: comes out. Like, I'm surprised, I'm not dizzy, but I
• 13:26
  Speaker 1: think because they eat so much red meat. Yeah, my
• 13:28
  Speaker 1: body knew what it needed to support me through this
• 13:31
  Speaker 1: period by being on this blood thinners. So really Yeah,
• 13:34
  Speaker 1: intuitively listening to it feels good for you. And if
• 13:36
  Speaker 1: you're not sure, it's trialing. Yeah, trial eating a certain
• 13:40
  Speaker 1: way of what you think you would enjoy for a
• 13:42
  Speaker 1: week and see how you feel. You might need to
• 13:44
  Speaker 1: make a couple of little alterations. For example, Like I
• 13:47
  Speaker 1: used to love oats, but they never really felt good
• 13:50
  Speaker 1: on my body, ye, saying LEVI he feels so energized
• 13:53
  Speaker 1: from them. Wow, everyone's body is just so different. Yeah.
• 13:56
  Speaker 1: I know for Steve they feel so heavy on his time,
• 13:58
  Speaker 1: he hates them.
• 13:59
  Speaker 2: Even for me. Yeah, oats make my skin flare up
• 14:02
  Speaker 2: so like I get so right glue glute.
• 14:05
  Speaker 1: Yeah.
• 14:05
  Speaker 2: So that's the one thing that has like the most
• 14:08
  Speaker 2: impact on my body.
• 14:08
  Speaker 1: I just stay wasting. Yeah. Yeah. And after I had
• 14:11
  Speaker 1: taler All, I craved with oats and apparently it's really
• 14:13
  Speaker 1: good for breastfeeding.
• 14:15
  Speaker 2: Oh wow.
• 14:15
  Speaker 1: Yeah, so I ate oats like in my postpartum period
• 14:18
  Speaker 1: all the time. And then I went off them again.
• 14:20
  Speaker 1: So I just intuitively, yeah, listen to what your body needs.
• 14:23
  Speaker 2: Yeah, that's cool. Another thing for me I find to
• 14:27
  Speaker 2: really help, and this isn't just in terms of fitness,
• 14:31
  Speaker 2: but this is more like a mental health than anything.
• 14:34
  Speaker 2: In order to keep my mind clear. I feel the
• 14:36
  Speaker 2: best when I'm walking a minimum of three times a week,
• 14:40
  Speaker 2: like a minimum, And I'm talking like if I'm walking
• 14:43
  Speaker 2: six days a week, and maybe I give myself one
• 14:45
  Speaker 2: day break even then on a Sunday, I'm like, I
• 14:47
  Speaker 2: want to go for a walk because it makes me
• 14:49
  Speaker 2: feel so much better day to day because for whatever reason,
• 14:53
  Speaker 2: if I'm not getting enough sleep, like right now, you know,
• 14:56
  Speaker 2: we've been doing a lot, right, so I sleep's been
• 14:58
  Speaker 2: a little bit off and whatever. But if I'm making
• 15:00
  Speaker 2: sure that i'm walking, it allows me to keep my
• 15:02
  Speaker 2: mind so much more clear. My mife like, I have clarity,
• 15:06
  Speaker 2: I feel like my thoughts feel a little bit more organized.
• 15:09
  Speaker 2: I also get to either get my feet in the sand,
• 15:12
  Speaker 2: I get to be near the ocean, fresh air on
• 15:14
  Speaker 2: my face, and something about being in the open air
• 15:18
  Speaker 2: is like so healing. Yeah, you know, especially when we're
• 15:21
  Speaker 2: cooped up all the time. Where it's spending a lot
• 15:23
  Speaker 2: of time inside, working inside, like what I do, training inside,
• 15:27
  Speaker 2: all those sorts of things, just having thirty minutes to
• 15:31
  Speaker 2: forty to an hour, whatever you can do. It doesn't
• 15:33
  Speaker 2: have to be a big thing, but just getting yourself
• 15:36
  Speaker 2: outside because especially at least for me, I'm prone to
• 15:39
  Speaker 2: having a lot of head noise, and so when I
• 15:42
  Speaker 2: do that, it seems to quiet that head noise a lot.
• 15:45
  Speaker 2: Even if you're feeling at the moment things feel heavy,
• 15:48
  Speaker 2: or you're going through a lot, or you're stretching a capacity,
• 15:50
  Speaker 2: you're doing more, you're doing lots of things. If you
• 15:54
  Speaker 2: can incorporate a twenty minute walk per day and it's
• 15:57
  Speaker 2: a couple of times a week, watch the difference in
• 16:00
  Speaker 2: how you feel. Because it's been something that has been
• 16:02
  Speaker 2: so life changing for me.
• 16:03
  Speaker 1: It's so underrated. I feel like if you're listening and
• 16:05
  Speaker 1: you don't go for walks, you're like, oh, should I
• 16:07
  Speaker 1: go for a run or do a heavy, hardest session.
• 16:09
  Speaker 1: It is crazy what it does, not only physically for
• 16:12
  Speaker 1: your body. I really think it helps me stay oh
• 16:14
  Speaker 1: like a bit leaner all year round so much consistently,
• 16:17
  Speaker 1: but mentally and emotionally it does wonders. We've started doing
• 16:20
  Speaker 1: a little family walk after dinner a couple of times
• 16:22
  Speaker 1: a week.
• 16:23
  Speaker 2: That's so nice.
• 16:24
  Speaker 1: They say it's amazing for your digestive system as well
• 16:26
  Speaker 1: to walk after you've eaten, even if it's ten minutes.
• 16:28
  Speaker 1: But we just take Targo up and down the street
• 16:30
  Speaker 1: and Tayler like sits in the pram and has a
• 16:32
  Speaker 1: little icy pole and Taj rides his bike and it's
• 16:34
  Speaker 1: a nice bonding time. But it's also fresh air, it's connection,
• 16:37
  Speaker 1: it's more movement like ties me over for my ten
• 16:40
  Speaker 1: k steps a day normally. It's just so nice. So
• 16:42
  Speaker 1: even if you start with that just ten fifteen minutes
• 16:44
  Speaker 1: around the block, incorporate walks daily, it will change your
• 16:47
  Speaker 1: life very good. Okay, My next that is some favorite
• 16:51
  Speaker 1: food swaps that I want to talk about that I
• 16:53
  Speaker 1: think can make a massive impact long term. You don't
• 16:55
  Speaker 1: think like a little squirt of sauce really has much
• 16:58
  Speaker 1: impact on your health, but you think about how much
• 17:00
  Speaker 1: source and how much sugar you'd actually be consuming over
• 17:03
  Speaker 1: a long period of time. If you're having that meal
• 17:05
  Speaker 1: every single day, so you're having on your steak every day,
• 17:07
  Speaker 1: there's just cleaner, better options. I think the more that
• 17:11
  Speaker 1: you can have healthy swaps long term, God, it makes
• 17:14
  Speaker 1: a huge difference. So one of my favorites at the
• 17:17
  Speaker 1: moment is I'm a massive sauce person. I love sauce.
• 17:21
  Speaker 1: And there's a brand called Mingle. They sell it at
• 17:23
  Speaker 1: Flanneeries or wool Worse. They got barbecue, tomatoes and sweet chili.
• 17:27
  Speaker 1: They're delicious and the ingredients are so clean. That's my
• 17:30
  Speaker 1: favorite sauce swap at the moment. And then oils. There's
• 17:33
  Speaker 1: so much controversy around what oils to use for what.
• 17:36
  Speaker 1: I've always loved coconut to cook with, or olive oil
• 17:40
  Speaker 1: over salads or whatever. But tallow they reckon. It's one
• 17:44
  Speaker 1: of the best things to cook with. It's so good
• 17:46
  Speaker 1: for you. It's just beef, fat and butter or gee.
• 17:50
  Speaker 1: I don't like gee, I'll want a taste of it.
• 17:52
  Speaker 1: You don't like gee. Nah. I realized that when I
• 17:54
  Speaker 1: was cooking my eggs in it the other day. I
• 17:55
  Speaker 1: was like, why does this taste rank? And it was
• 17:57
  Speaker 1: the gee. But I love butter yeah, and tallow yeah,
• 18:01
  Speaker 1: and tallow, So swap to those. Another one is if
• 18:04
  Speaker 1: you love love like I do. The Funday lillies the
• 18:07
  Speaker 1: ingredients are so much better for you, so you don't
• 18:10
  Speaker 1: have to miss out on the things that you love.
• 18:12
  Speaker 1: Plain chocolate to clean treats. We have like so many
• 18:15
  Speaker 1: different flavors, from chocolate to caramel, to fruity to white chocolate,
• 18:19
  Speaker 1: peanuty caramel ones. Like literally there's so many different flavors.
• 18:22
  Speaker 1: So that's a really good swap as well, so delicious. Yeah.
• 18:26
  Speaker 1: And then if you love fizzy drinks, swap to KM
• 18:28
  Speaker 1: butchers or sodaies. Such a good option. Once again, endless flavors.
• 18:32
  Speaker 1: You get them from coals and woolies compared to fizzy drink,
• 18:35
  Speaker 1: which is just full of artificial sweetness, full of sweetness,
• 18:38
  Speaker 1: full of sugars and chemicals and preservatives, So much better
• 18:41
  Speaker 1: for you. I don't love takeaway pizzas, but gosh, I
• 18:44
  Speaker 1: love making homemade pizzas. And at flantneries you can get
• 18:47
  Speaker 1: like really healthy bases now, which is really cool. Even
• 18:50
  Speaker 1: just musy bars swapping to clean protein bars so you're
• 18:53
  Speaker 1: just getting another serving of protein. We've found a couple
• 18:56
  Speaker 1: that we really like. No way the brand is, they've
• 18:58
  Speaker 1: got marshmallow ones and jelly ones and the ingredients are
• 19:01
  Speaker 1: really clean. And then pancakes instead of getting a boxcakes
• 19:05
  Speaker 1: from the supermarket because most of the time the ingredients
• 19:07
  Speaker 1: pretty shit. Just making different scratch you can literally use
• 19:10
  Speaker 1: banana and egg, banana egg and oats, banana egg oats
• 19:13
  Speaker 1: and protein powder, whatever mix you want, and it makes
• 19:16
  Speaker 1: the most epic pancakes. Yeah, it's they're my favorite. Like
• 19:19
  Speaker 1: food swaps, that's so fun.
• 19:21
  Speaker 2: Yeah, it's so good. Those jelly protein bars that we get,
• 19:23
  Speaker 2: I couldn't remember the brand, but they're so good.
• 19:25
  Speaker 1: No way, I think they are.
• 19:26
  Speaker 2: You showed me that brand and I was like, oh
• 19:28
  Speaker 2: my gosh, these are incredible. They've made it like five ingredients.
• 19:31
  Speaker 1: Literally and like fifteen to twenty grams of protein. So
• 19:34
  Speaker 1: if you're sweet too, it's just such a better option.
• 19:36
  Speaker 2: Yeah, instead of having like a packet of chips or
• 19:38
  Speaker 2: something like that or something, because you're trying to like
• 19:40
  Speaker 2: push yourself over to the next meal. It's like you
• 19:42
  Speaker 2: could have that little bit of protein, have that boost
• 19:44
  Speaker 2: of energy. Yeah, it's a good one. I think the
• 19:46
  Speaker 2: sauce on was really cool. Yeah, because it's sauce on everything.
• 19:49
  Speaker 2: Everything quite high in calories, not that calories are like
• 19:51
  Speaker 2: a very important thing, but it's also over time. Like
• 19:54
  Speaker 2: what you were saying, just content, it's a lot of sugar.
• 19:58
  Speaker 1: Sugar is not good for our body. It really isn't
• 20:00
  Speaker 1: like everything in moderation. But if anything, if you can
• 20:02
  Speaker 1: lower your sugars, your process sugars.
• 20:05
  Speaker 2: Do it.
• 20:05
  Speaker 1: Yeah.
• 20:05
  Speaker 2: I find I get quite big headaches if I eat
• 20:08
  Speaker 2: too much sugar.
• 20:09
  Speaker 1: Most people do.
• 20:10
  Speaker 2: Yeah, yeah, it's true. Yeah, but it just like it
• 20:12
  Speaker 2: impacts my brain. It doesn't feel good.
• 20:14
  Speaker 1: Yeah.
• 20:15
  Speaker 2: Cool, So my food swaps. I am a sauce girly
• 20:18
  Speaker 2: as well. But there's something that I've been really loving,
• 20:21
  Speaker 2: especially when I've been eating my breakfast, which is most
• 20:23
  Speaker 2: of the time like steak and sausages. Is something called
• 20:26
  Speaker 2: cashew cheese.
• 20:27
  Speaker 1: Oh yes, you love this one.
• 20:28
  Speaker 2: Oh, I am the biggest fan. You can buy this
• 20:31
  Speaker 2: at Flanneries or any market organics or health food store.
• 20:34
  Speaker 2: It's literally made of four ingredients or something. It's made
• 20:37
  Speaker 2: from cashew's and I don't know how, but it's better.
• 20:40
  Speaker 2: It's better than normal sauces for.
• 20:42
  Speaker 1: Me at least.
• 20:43
  Speaker 2: And then same thing as well, like I would change
• 20:45
  Speaker 2: like any coconut sugars or you know, soft drinks or
• 20:48
  Speaker 2: anything like that to soda leese or to even like
• 20:50
  Speaker 2: clean bcas. Yeah, you can find clean bas then you're
• 20:54
  Speaker 2: having something that's sweet.
• 20:55
  Speaker 1: It's branch chain and men your acids. Anyone wondering what
• 20:58
  Speaker 1: that is. Than it helps to rebuild your muscle and
• 21:00
  Speaker 1: helps you train better.
• 21:01
  Speaker 2: Yeah, yeah, And it's just a way to like kind
• 21:03
  Speaker 2: of supplement, not just having all the time if you
• 21:06
  Speaker 2: feel like you need a little something that feels a
• 21:07
  Speaker 2: bit naughty but it's not.
• 21:09
  Speaker 1: Or there's also I.
• 21:10
  Speaker 2: Wish I knew the brand, I'd have to find it.
• 21:11
  Speaker 2: But there's these like flavored teas that you can buy
• 21:14
  Speaker 2: from health food stores and online and things like that.
• 21:18
  Speaker 2: It's just to like have a little bit of flavor,
• 21:20
  Speaker 2: but it's kind of it's actually tea go. So there's
• 21:23
  Speaker 2: different options that you can choose there. I find as well.
• 21:26
  Speaker 2: The biggest thing for me that has been amazing was
• 21:28
  Speaker 2: switching out Woolies meat to butcher meat. Oh my gosh,
• 21:32
  Speaker 2: this is so underrated. I cannot tell you the difference
• 21:36
  Speaker 2: in quality from Woolies meat to butcher meat. And you're
• 21:38
  Speaker 2: really not paying all that much more like for the
• 21:41
  Speaker 2: quality that you get. I remember when we went to
• 21:43
  Speaker 2: Byron and we had bought all organic meat from an
• 21:45
  Speaker 2: organic butcher. And then on the last day we ran
• 21:48
  Speaker 2: out of meat, so I had to go to Woolies.
• 21:50
  Speaker 2: But it was New Year's Day. There was nothing else open,
• 21:53
  Speaker 2: like literally Woolies. It was so different. The contrast was insane,
• 21:57
  Speaker 2: and I just would highly recommend it.
• 21:58
  Speaker 1: That's so many more hormones and ingredients it doesn't need.
• 22:02
  Speaker 1: If you look on the ingredients of like a lot
• 22:03
  Speaker 1: of the meat, they've just added so much to it.
• 22:05
  Speaker 1: Why this is just beef mintce. So this is just
• 22:08
  Speaker 1: like a patty, Like, why is all this shit in here?
• 22:10
  Speaker 1: Have that?
• 22:10
  Speaker 2: Sausages like normal sausages? For me, I'm like, I genuinely
• 22:14
  Speaker 2: can't eat them, But if I eat them from a butcher,
• 22:16
  Speaker 2: I'm like, this actually tastes like beef. Like it tastes
• 22:18
  Speaker 2: like meat that And then I'm not really one to
• 22:21
  Speaker 2: go to a restaurant and buy nacho's, but I reckon
• 22:25
  Speaker 2: making them at home is the best. It can be
• 22:27
  Speaker 2: quite high protein and a high fat if you use
• 22:29
  Speaker 2: avocado makewalk and then just use heaps of mints, and
• 22:32
  Speaker 2: you can get gluten free chips and that sort of thing,
• 22:34
  Speaker 2: and you can just add all like topics that you want.
• 22:36
  Speaker 2: For me, that's a really fun replacement of like going
• 22:39
  Speaker 2: and buying something that can be quite heavy and turning
• 22:42
  Speaker 2: it into something turning it into something that is light
• 22:45
  Speaker 2: and is a little bit more on the healthy side.
• 22:47
  Speaker 2: That's a really fun alternative. It's definitely a weekly occurrence
• 22:50
  Speaker 2: in our household. Yeah, and then changing like, honestly, I
• 22:54
  Speaker 2: don't even go into the Lollly aisle, not judging anybody
• 22:56
  Speaker 2: who does at all, but for me, it's like changing
• 22:59
  Speaker 2: that decision of going into the lolllyisle to going Pana
• 23:03
  Speaker 2: Loco Loves Fun day Lolly or even Macro mic and
• 23:06
  Speaker 2: your brand your sweet treats. Yeah, yeah, nice, Yeah, those
• 23:11
  Speaker 2: are my fit stops.
• 23:12
  Speaker 1: Love it. Okay. My last one that I wanted to
• 23:15
  Speaker 1: share is just supplements that I consistently take all the time,
• 23:20
  Speaker 1: and protein powder is one of them to make sure
• 23:21
  Speaker 1: I get enough protein every single day. Plus I just
• 23:23
  Speaker 1: really enjoy the taste of Happy Way protein, the vegan
• 23:27
  Speaker 1: passion fruit protein water is so freaking good. Magnesium is
• 23:30
  Speaker 1: a non negotiable, zinc is a non negotiable, vitamin C
• 23:33
  Speaker 1: is a non negotiable colid, and powder is a nonegotiable
• 23:36
  Speaker 1: and beef organs. A'm not negotiable now and then when
• 23:39
  Speaker 1: I feel like I need to do a course of probotics,
• 23:40
  Speaker 1: and I do them all the time. But if I
• 23:42
  Speaker 1: feel like my gut's been a little bit off, like
• 23:43
  Speaker 1: coming out of surgery, I did a whole course of those,
• 23:46
  Speaker 1: I'll incorporate that as well. So they're my main supplements
• 23:48
  Speaker 1: that I just consistently take every single day.
• 23:52
  Speaker 2: Yeah, yeah, even when we go away. She's like, you
• 23:54
  Speaker 2: want some magnesium for me, it's organ tablets. Those are
• 23:59
  Speaker 2: like my first zinc magnesium. I also take an SB priodic,
• 24:03
  Speaker 2: which is more of like gut and pussy health for
• 24:06
  Speaker 2: the ladies. Yeah, Vitamin ced I like taking vitamin D
• 24:09
  Speaker 2: three and K two. I take it into spray. Yeah,
• 24:12
  Speaker 2: I take it in a spray. I was told by
• 24:14
  Speaker 2: somebody who was working on like gum health and that
• 24:17
  Speaker 2: sort of thing that that's really good for health and
• 24:19
  Speaker 2: like healing and regenerative properties. Yeah, something like that. I
• 24:24
  Speaker 2: take Ashra ganda as well, and then also bone broth,
• 24:27
  Speaker 2: like usually drink bone broth like I'll just drink it
• 24:29
  Speaker 2: straight from a cup like I'm having a tea or
• 24:31
  Speaker 2: a coffee too. And yeah, on the gut is so good,
• 24:34
  Speaker 2: especially before coffee or if I'm getting unwell, I would
• 24:38
  Speaker 2: just down cups of bone broths and I feel amazing
• 24:41
  Speaker 2: after another.
• 24:42
  Speaker 1: One I missed out on there too, which I've started
• 24:43
  Speaker 1: incorporating back is ugly to mine. Yeah, so good for
• 24:46
  Speaker 1: your gut health. So I just like try and have
• 24:48
  Speaker 1: it with a shot of water on it empty tell
• 24:49
  Speaker 1: me otherwise I'll just tuck it into my smoothieach day.
• 24:51
  Speaker 2: So good.
• 24:52
  Speaker 1: So that aren't they Definitely anyone listening who is struggling
• 24:57
  Speaker 1: with motivation or you just feel really overwhelmed with your health.
• 25:00
  Speaker 1: We kind of hope this gives you just the basics
• 25:02
  Speaker 1: to get started with. Yeah, maybe it's one thing Tianna said.
• 25:05
  Speaker 1: Maybe it's one thing I said that you want to
• 25:06
  Speaker 1: start incorporating for the next couple of weeks. Please do it.
• 25:09
  Speaker 1: You deserve the best health, and without health, you have nothing.
• 25:12
  Speaker 1: So it is just something that always needs to be
• 25:15
  Speaker 1: a priority. And why do we wait until someone gets
• 25:17
  Speaker 1: sick or something happens to go, oh shit, maybe I
• 25:20
  Speaker 1: should start looking after myself. You know, the younger you start,
• 25:23
  Speaker 1: the better your life will be. I promise your skin,
• 25:26
  Speaker 1: your health, your hormones, your moods, your sleep, your relationships.
• 25:29
  Speaker 1: It's a ripple effect for everything. So I hope you
• 25:31
  Speaker 1: guys enjoyed this episode and if you'd love a part two,
• 25:34
  Speaker 1: maybe that's something we could.
• 25:35
  Speaker 2: Do yeah later on. Yeah absolutely. And you know what,
• 25:37
  Speaker 2: just one last thing is that, like health, it's not
• 25:39
  Speaker 2: about fixing problems. It's about preventative, preventative measures, Like we
• 25:43
  Speaker 2: do this stuff to prevent things from happening because we
• 25:45
  Speaker 2: take care of ourselves now so that we can take
• 25:47
  Speaker 2: care of ourselves later.
• 25:49
  Speaker 1: Yeah, aym, it's sister amazing.
• 25:51
  Speaker 2: Guys, We'll see you on the next episode.
• 25:53
  Speaker 1: Bye bye,