Latest / The Wholehearted Enneagram Podcast / Small Changes can add up to Big Results | a conversation with health coaches Linda Benson and Cyndee Noble

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Small Changes can add up to Big Results | a conversation with health coaches Linda Benson and Cyndee Noble · The Wholehearted Enneagram Podcast

• 0:00
  SPEAKER_05: This episode is sponsored by Super Summer Challenge.
• 0:03
  SPEAKER_05: Whether you have one hour a week, one day a week, or twelve full weeks with your kids this summer, Super Summer Challenge is here to help you make the most of every minute.
• 0:12
  SPEAKER_05: Our book, templates, online workshop, and personalized coaching will help you create more unplugged, purposeful, and intentional moments this summer.
• 0:21
  SPEAKER_05: Instead of fighting against boredom, electronics all day long, or the crazy busy swirl of activities, Supersummer Challenge will help your kids learn new skills, build confidence, and strengthen family relationships.
• 0:34
  SPEAKER_05: Find more at SupersummerCallenge.com.
• 0:39
  SPEAKER_05: Hi friends, welcome to the Simply Wholehearted Podcast.
• 0:43
  SPEAKER_05: So glad that you are joining us today.
• 0:45
  SPEAKER_05: We are speaking to two health coaches out in Colorado Springs, Cindy and Linda.
• 0:50
  SPEAKER_05: They'll be sharing their testimonies, their stories of their health journey, and how they continue to help people find out what it is that they want in their health and their life and what they need as well.
• 1:03
  SPEAKER_05: So we're going to talk about the how-to's, the whys, and we're even going to have three tips of things that you can start doing now to be a healthier, better you.
• 1:14
  SPEAKER_05: Now, on the surface, you might think health, you know, this is about, you know, what we look like or what we can fit in.
• 1:21
  SPEAKER_05: And that's the thing I love about the conversations having known Linda and her heart and her desire in being a health coach.
• 1:30
  SPEAKER_05: It's not what is on our outside exactly, but what's on the inside, what we're able to do, not only for our families and for our friends, but also maybe what we're doing in ministry and in mission's work or just having more energy to give more of ourselves and our lives and our time and our attention.
• 1:51
  SPEAKER_05: So I hope you enjoy this conversation with Linda and Cindy.
• 1:56
  SPEAKER_05: And just a reminder that this podcast is sponsored by Super Summer Challenge.
• 2:02
  SPEAKER_05: Be on the lookout for more information ahead of your way about how you can make a Simply Summer with your kids more intentional, unplugged, and purposeful.
• 2:12
  SPEAKER_05: Cindy! Linda, we are so excited to have you.
• 2:17
  SPEAKER_05: Yay, this is so fun.
• 2:19
  SPEAKER_05: We've been talking about this for a little while.
• 2:21
  SPEAKER_05: And Linda, I I know you've I've known you for a while.
• 2:25
  SPEAKER_05: We're sort of related.
• 2:26
  SPEAKER_05: Like we could try to explain to everybody how we're related.
• 2:29
  SPEAKER_05: So my sister is sister-in-law to your twin sister.
• 2:38
  SPEAKER_03: Yes.
• 2:38
  SPEAKER_05: There we go.
• 2:39
  SPEAKER_05: We did it.
• 2:40
  SPEAKER_03: Her husband's brother is married to your sister.
• 2:43
  SPEAKER_05: You got it.
• 2:45
  SPEAKER_05: We did it.
• 2:46
  SPEAKER_05: We got it, right?
• 2:47
  SPEAKER_05: Super complicated.
• 2:48
  SPEAKER_05: So we're sort of related.
• 2:49
  SPEAKER_05: And we do do some family stuff together.
• 2:51
  SPEAKER_05: And now you live in the same city as them, which is a lot of fun.
• 2:55
  SPEAKER_05: And um, but I got to I got to first meet you when April my sister was doing the health challenge games and started to get to know you.
• 3:05
  SPEAKER_05: So you um I just thought because all of us in particular as moms are always looking for ways to get healthier.
• 3:13
  SPEAKER_05: And so I really I love your story.
• 3:16
  SPEAKER_05: Your story's super inspiring.
• 3:17
  SPEAKER_05: You and your husband, Jay.
• 3:19
  SPEAKER_05: And um and now you've got a sweet little baby that I'm looking at here through FaceTime.
• 3:24
  SPEAKER_05: She's just precious.
• 3:26
  SPEAKER_05: Just gorgeous.
• 3:27
  SPEAKER_05: And Cindy is a dear friend, and I think your original health coach, is that it?
• 3:33
  SPEAKER_05: Or have you guys just been doing this together?
• 3:36
  SPEAKER_03: Well well, she actually was.
• 3:38
  SPEAKER_03: I'll let her tell most of the story, but she's on my team.
• 3:41
  SPEAKER_03: She joined our crazy mission to help people get healthy.
• 3:44
  SPEAKER_03: But I'll let her tell her story of how we met and all of that stuff.
• 3:47
  SPEAKER_03: Awesome.
• 3:48
  SPEAKER_02: Great.
• 3:49
  SPEAKER_02: Um, actually, we met because I took care of Karen after she had William in the hospital.
• 3:55
  SPEAKER_02: So I was Karen's mom.
• 3:58
  SPEAKER_02: Yeah.
• 3:58
  SPEAKER_02: I didn't realize that.
• 3:59
  SPEAKER_02: Yeah, and I think I took, I mean, I worked part-time, but most of the days that she was there, I I took care of I took care of her and the family and got to know the family.
• 4:10
  SPEAKER_02: Just were there for a while.
• 4:13
  SPEAKER_05: She had to kind of walk through part of that story, which is that's a whole nother story too that someday we'll get to share.
• 4:21
  SPEAKER_05: That's another podcast.
• 4:22
  SPEAKER_05: A miracle.
• 4:22
  SPEAKER_05: Yeah, yeah.
• 4:24
  SPEAKER_02: Yeah, and then um I hooked up with um Linda on Facebook, and you know, Linda, you know, was posting all these things about health, and I wanted to start my health journey too.
• 4:34
  SPEAKER_02: And this was in what July 2015.
• 4:38
  SPEAKER_02: Yeah.
• 4:38
  SPEAKER_02: Um, and I finally reached out to her, I think in August, and asked, Do are you you know, do you are you a health coach or do you have what do you what do you know about health?
• 4:50
  SPEAKER_02: That's great.
• 4:51
  SPEAKER_02: Yeah.
• 4:52
  SPEAKER_02: I get that a lot.
• 4:53
  SPEAKER_02: What do you do?
• 4:54
  SPEAKER_02: Oh yeah, because I'm interested, because from from that point, I mean, since then, we haven't really seen each other just on Facebook.
• 5:03
  SPEAKER_02: Yep.
• 5:03
  SPEAKER_02: Um, and even haven't really communicated until I reached out to you.
• 5:08
  SPEAKER_02: So um, so she became my coach, but also one of my dearest friends along the way.
• 5:15
  SPEAKER_02: So yeah.
• 5:16
  SPEAKER_02: Definitely in this together.
• 5:17
  SPEAKER_03: And Cindy's a nurse.
• 5:18
  SPEAKER_03: Okay.
• 5:19
  SPEAKER_03: So she I appreciated her aspect because she's got a nursing medical background, so it's it's fun to work together.
• 5:25
  SPEAKER_03: Yeah.
• 5:26
  SPEAKER_03: Um I learned from her too.
• 5:28
  SPEAKER_05: So well, Linda, why don't you share yours and Jay's health journey?
• 5:33
  SPEAKER_05: Um which started several years ago.
• 5:36
  SPEAKER_03: It did.
• 5:37
  SPEAKER_03: It started back about three years ago.
• 5:39
  SPEAKER_03: Um, and actually Reagan's a part of the story.
• 5:41
  SPEAKER_03: Yeah.
• 5:42
  SPEAKER_03: Um I I would say I've probably been yo-yo dieting since I was 13, which is really sad.
• 5:48
  SPEAKER_03: Yeah.
• 5:48
  SPEAKER_03: Um probably a lot of us could uh you know and I didn't know it.
• 5:53
  SPEAKER_03: I wouldn't have said that at the time.
• 5:54
  SPEAKER_03: Sure.
• 5:55
  SPEAKER_03: Um, and I would have uh I I thought my family was healthy because my mom made everything, right?
• 6:01
  SPEAKER_03: We weren't allowed to have cold cereal at home.
• 6:03
  SPEAKER_03: That was a treat.
• 6:04
  SPEAKER_03: Yes.
• 6:05
  SPEAKER_03: But looking back, uh seeing a lot of the triggers and the habits that I picked up for my family, I'm re I'm realizing a lot more with that how that impacted me.
• 6:14
  SPEAKER_03: But um, so I struggled with it.
• 6:19
  SPEAKER_03: Weight was always, I feel like at the forefront of my mind.
• 6:22
  SPEAKER_03: And then the idea of having kids, and what I had heard from other moms or family members was well, just wait till you have kids.
• 6:31
  SPEAKER_03: If you struggle now, just wait, right?
• 6:34
  SPEAKER_03: Like, oh, I women would tell me, Oh, this is baby weight, and their kids were 10.
• 6:40
  SPEAKER_00: Right.
• 6:40
  SPEAKER_03: Seriously, you know, right, right.
• 6:42
  SPEAKER_03: That's what's in front of me.
• 6:43
  SPEAKER_03: I've got to drive a minivan and before.
• 6:46
  SPEAKER_03: So encouraging.
• 6:47
  SPEAKER_03: Well not the motherhood.
• 6:49
  SPEAKER_03: Totally, right?
• 6:50
  SPEAKER_03: Like, yeah, motherhood is and it and I would I would chalk it up to, well, that's the sacrifice.
• 6:56
  SPEAKER_03: I'm not gonna be, I won't expect to be at a healthy weight, even though I didn't really know what that looked like.
• 7:02
  SPEAKER_03: So um I were at the time, three years ago, I worked at a nonprofit ministry, and we were putting on a conference, and one of the conference speakers was actually my health coach.
• 7:13
  SPEAKER_03: Ah, um I interviewed him for the conference, and then um Facebook can connect a lot of people together.
• 7:20
  SPEAKER_03: It's yeah, it's amazing how that works.
• 7:22
  SPEAKER_03: It really is.
• 7:23
  SPEAKER_03: But what got my attention is he had posted this statement of every pound of weight is four pounds of pressure on your body.
• 7:33
  SPEAKER_03: And I had just walked through uh helping my dad with knee replacement surgery.
• 7:38
  SPEAKER_03: So I heard over and over from his PTs, his doctors, Dan, my dad, uh, you gotta get the weight off.
• 7:44
  SPEAKER_03: You gotta get the weight off that new knee.
• 7:46
  SPEAKER_03: Um, and then I saw that and I felt like, oh my gosh, I'm looking at my future.
• 7:51
  SPEAKER_03: Right.
• 7:52
  SPEAKER_03: My knees already hurt, uh, my back already hurt.
• 7:55
  SPEAKER_03: I was going to the chiropractic regularly at 28, which I chalked that up to an in to an accident I was in several years ago.
• 8:03
  SPEAKER_03: But long story short, um got connected with Craig and um got started.
• 8:09
  SPEAKER_03: My husband joined me just to support, and he ended up losing 60 pounds.
• 8:15
  SPEAKER_05: Oh, that's okay.
• 8:17
  SPEAKER_03: So it was it was awesome because it was something that I could see results, but I felt good.
• 8:22
  SPEAKER_03: I wasn't I didn't feel like I was starving myself.
• 8:25
  SPEAKER_03: Um, I wasn't trying to get to the gym.
• 8:28
  SPEAKER_03: Um because I had we tried that, you know.
• 8:31
  SPEAKER_03: Um, and I felt good at the same time.
• 8:34
  SPEAKER_03: So having a victory in an area that had been so defeating so long um made me feel like I had some structure and new life.
• 8:45
  SPEAKER_03: Okay.
• 8:46
  SPEAKER_03: Um I didn't have to live by the identity of, well, I'm just always gonna struggle with my weight.
• 8:50
  SPEAKER_03: Um I conquer an area, and we know the Lord has given us the freedom um and the ability to be victorious, but we don't really live a victorious life.
• 8:59
  SPEAKER_03: So it's it really folded into that um, I think a lot of lies that I believed um that I was able to confront as well as look at um I was not used to saying no to myself.
• 9:13
  SPEAKER_03: But I wouldn't have known that until I put some structure into place.
• 9:16
  SPEAKER_05: Interesting.
• 9:17
  SPEAKER_03: And had a community of people that were encouraging me along the way.
• 9:21
  SPEAKER_03: So that's good.
• 9:22
  SPEAKER_03: Now yeah, the idea of having a baby doesn't intimidate me or the baby weight, because I definitely put the baby weight on.
• 9:28
  SPEAKER_03: Sure.
• 9:28
  SPEAKER_03: But it doesn't make me fearful, yeah.
• 9:32
  SPEAKER_05: You're not despairing in it.
• 9:34
  SPEAKER_03: You know exactly what to do and you're maintaining a healthy lifestyle and you know that essentially learning and being challenged and revisiting old habits, but not being um overwhelmed or like you the word I think the word you used, Amy, despairing.
• 9:51
  SPEAKER_05: Yeah.
• 9:52
  SPEAKER_03: It might sound like you're overdoing it, but that I think that's the word a lot of us women.
• 9:57
  SPEAKER_05: Yeah, and I think I do.
• 9:58
  SPEAKER_05: I hate to use such a strong word, but I've certainly been there in my past, and that's where I think a lot of women do, I mean, it doesn't help the cultural pressures and what is stated as norm.
• 10:10
  SPEAKER_05: And especially after having a baby.
• 10:16
  SPEAKER_05: You know, on the magazines or on TV, they bounce back and so-and-so is already back to normal after three weeks at the gym.
• 10:25
  SPEAKER_05: Yeah, and when in reality you still look like you're eight months pregnant a few weeks after, you know, you have the baby, and that just that's normal.
• 10:33
  SPEAKER_05: Still in maternity.
• 10:35
  SPEAKER_05: But you don't see that picture.
• 10:36
  SPEAKER_03: Yeah, yeah.
• 10:37
  SPEAKER_03: Unless you can pay for a personal trainer and a personal chef, and you've got a nanny who's giving you the time to escape.
• 10:44
  SPEAKER_05: Everywhere on spanks, let's be honest.
• 10:49
  SPEAKER_05: Totally.
• 10:50
  SPEAKER_05: And Photoshop.
• 10:51
  SPEAKER_05: Yeah, exactly.
• 10:53
  SPEAKER_05: Yeah.
• 10:53
  SPEAKER_01: Oh, that's my story.
• 10:55
  SPEAKER_05: Yeah, well, and I wanna I wanna before we go over to Cindy's, I just thought something you said uh stood out to me.
• 11:02
  SPEAKER_05: You weren't used to telling yourself no.
• 11:04
  SPEAKER_05: Would you explain that and kind of expand on that a little bit?
• 11:08
  SPEAKER_03: Oh, absolutely.
• 11:10
  SPEAKER_03: Um well, it's it's somewhat embarrassing to realize that you um are not used to denying yourself pleasure or immediate gratification.
• 11:20
  SPEAKER_00: Yeah.
• 11:21
  SPEAKER_03: And our culture, we're we're compounded over and over with immediate, everything's immediate.
• 11:28
  SPEAKER_03: What I eat is immediate.
• 11:29
  SPEAKER_03: Um, my everything has to be fast, right?
• 11:32
  SPEAKER_03: We don't we don't live in a culture anymore where we sit down at the table for hours and we're we're enjoying what we're eating and we're taking time to put into what we're preparing.
• 11:42
  SPEAKER_03: Um, you know, and emails, everything, right?
• 11:45
  SPEAKER_03: Everything's really fast.
• 11:46
  SPEAKER_00: Yeah.
• 11:47
  SPEAKER_03: So putting putting pieces into play of, okay, I have a structured, I have to embrace structure because that drives my behavior.
• 11:57
  SPEAKER_03: Um, and Paul talks about that.
• 11:59
  SPEAKER_03: Like, we shouldn't be surprised that um this idea of laying down what I want for something greater or something down the road should not be a new concept for us, but it is, and it was for me in the context of food and health.
• 12:14
  SPEAKER_03: Never thought about food that in that way.
• 12:16
  SPEAKER_03: I thought I had control, but um, it took me having a structured program um that had like this is gonna keep you where you're where you want to go.
• 12:27
  SPEAKER_03: And if you make the choice to have this, this is gonna give you a different result or a different outcome.
• 12:33
  SPEAKER_03: And me having to learn to think ahead and say, well, what do I want more?
• 12:39
  SPEAKER_03: Um and that's hard because I want I don't like being uncomfortable.
• 12:44
  SPEAKER_03: Right, right.
• 12:45
  SPEAKER_03: Like I don't like the satisfaction of not following through with something that I want right now.
• 12:50
  SPEAKER_00: Yeah.
• 12:51
  SPEAKER_03: Um, and we're certainly not in a community or culture that encourages that way of thinking.
• 12:56
  SPEAKER_03: So, and I still don't always think that way.
• 12:58
  SPEAKER_03: Yeah.
• 12:58
  SPEAKER_03: Um the Lord is teaching me a lot in all areas of spending.
• 13:02
  SPEAKER_03: So how I spend my time, how I watch TV, my finances with my husband.
• 13:07
  SPEAKER_03: Um but it took me learning that to realize um that that was something that I needed to learn.
• 13:16
  SPEAKER_05: So there's sweet little Reagan in the background, it's not your baby if you're listening.
• 13:20
  SPEAKER_05: It's not the neighbor's baby.
• 13:22
  unknown: I guess.
• 13:24
  SPEAKER_05: This might be a perfect time to switch.
• 13:26
  SPEAKER_05: Yeah, perfect time to switch, and then Cindy can share um how you met Linda and your journey.
• 13:33
  SPEAKER_02: Yeah, so um, like I said, I met Linda when we um when I took care of her sister.
• 13:40
  SPEAKER_02: And I guess if I go back to how it started, um I've always been like a really petite girl.
• 13:47
  SPEAKER_02: I'm less than five feet tall.
• 13:49
  SPEAKER_02: I'm like 4'11 and three-quarters.
• 13:51
  SPEAKER_02: Oh that's obviously that's been everyone.
• 13:57
  SPEAKER_02: Totally.
• 13:57
  SPEAKER_02: So I'm I've been I was really petite just growing, you know, growing up.
• 14:02
  SPEAKER_02: Um, but then I had my first child 12 years ago.
• 14:06
  SPEAKER_02: And um, like what um Linda was saying, you know, you gain the baby weight, and that and I was I've always been um even as a someone who is small and petite, I've always been insecure with how I looked.
• 14:22
  SPEAKER_02: Um you guys were talking about how the media kind of fools you to think that we're supposed to look a certain way, and I had fooled myself.
• 14:31
  SPEAKER_02: I was convinced that that's how I needed to be from starting junior high and up.
• 14:36
  SPEAKER_02: And so I've had issues with insecurity and body image issues, um eating disorders, things like that, up until even up until college, until I met my husband, and then it kind of um, you know, when I had the baby and I saw that my body had changed like exponentially.
• 14:56
  SPEAKER_02: Yes, um, yeah, I was not used to it, and I, you know, had felt um just I just wasn't right in my own skin.
• 15:06
  SPEAKER_02: And I know it's um I didn't like the way that I looked.
• 15:09
  SPEAKER_02: I didn't like that I couldn't fit into any of my clothes and that I had to upsize my whole closet, get rid of my old clothes, and um it just I just didn't feel good.
• 15:19
  SPEAKER_02: Um, and then I had two more kids.
• 15:21
  SPEAKER_02: I was able to drop a little bit of weight before my second and got a little bit healthier, but then I got pregnant with him, and then two years later I got pregnant with my third boy.
• 15:30
  SPEAKER_02: So I have three boys.
• 15:32
  SPEAKER_02: Oh man, you got your hands full.
• 15:34
  SPEAKER_02: Yeah, so when I had met Linda, I was at the point where something needed to change.
• 15:40
  SPEAKER_02: Um, I needed to change the way that I thought about food.
• 15:44
  SPEAKER_02: Um, I felt bad because I had my firstborn was overweight, and I was to the point where I'm telling him, I'm getting pressure from the pediatrician saying that you need to feed him a certain way, you need he needs to be more active, he needs to have less screen time.
• 15:59
  SPEAKER_02: And I was I was feeling pressured, and in turn, I was pressuring my son to be to do what the doctor was telling me because I at that point you kind of feel like a bad parent.
• 16:10
  SPEAKER_02: Right, right.
• 16:12
  SPEAKER_02: Or they make they make you feel like wife, yeah, right.
• 16:15
  SPEAKER_05: Um and that's probably hard too, because I'm assuming you you work full-time or at least a good part-time.
• 16:21
  SPEAKER_05: You know, as yeah, part-time as a nurse.
• 16:23
  SPEAKER_05: So you know, juggling those probably challenging hours.
• 16:28
  SPEAKER_02: Yeah.
• 16:29
  SPEAKER_02: Oh, yeah, yeah.
• 16:32
  SPEAKER_02: And just feeling like um, yeah, it was difficult.
• 16:35
  SPEAKER_02: And it was, but when I met Linda, there was a point where I realized that I couldn't make a difference in him unless I made a difference in myself first.
• 16:47
  SPEAKER_02: Um, but you know, in the beginning I realized that, but when I called Linda, it was more about me first.
• 16:53
  SPEAKER_02: It was more, you know, I want to be able to walk into my closet and pick out a shirt and look okay and feel comfortable.
• 17:02
  SPEAKER_02: And I want to be able to look in the mirror and and see myself um and and and love myself and love this the the body that I was given.
• 17:12
  SPEAKER_02: Um, but I knew that I needed to be healthier, and that's when I reached out to Linda.
• 17:15
  SPEAKER_02: So um, with that said, you know, I started my journey in 2015 in September.
• 17:21
  SPEAKER_02: Okay.
• 17:22
  SPEAKER_02: Um and then um became I lost 25 pounds.
• 17:27
  SPEAKER_02: Yeah.
• 17:28
  SPEAKER_02: Wow, that's I lost 25 pounds.
• 17:31
  SPEAKER_02: Thank you.
• 17:32
  SPEAKER_02: And when Linda was talking about the pound to pressure ratio, I I felt it like especially in your job.
• 17:38
  SPEAKER_02: Yeah, I had a back injury actually three years ago.
• 17:41
  SPEAKER_02: Um, in um during my job, and it kept me out of work uh for three and a half months and doing physical therapy and everything, but the weight, um, that extra weight that I had I felt um even moving from um I was a neurotrauma ortho rehab nurse, and then I went to mom baby where I'm carrying from two hundred pound plus people to like ten five pound babies.
• 18:08
  SPEAKER_02: And even then I felt the weight, the pressure of me reaching into the crib and picking up the baby just in my back.
• 18:14
  SPEAKER_02: And I'm like, wait, I'm picking up babies now.
• 18:17
  SPEAKER_02: Why it is it still hurts?
• 18:19
  SPEAKER_02: That's when I realized after I took the weight off the pressure that that off my body, off my joints.
• 18:27
  SPEAKER_02: Um, you know, I was able to jog up the stairs and not, you know, and not feel you know, winded.
• 18:35
  SPEAKER_02: And and that made a big difference.
• 18:38
  SPEAKER_02: And um, but when I became um a health coach is when I realized, you know, that it's not just about me.
• 18:46
  SPEAKER_02: Um and that it's it's all about how I could help my family.
• 18:51
  SPEAKER_02: Because when I did it, my son had noticed, um, my son had noticed the changes in me.
• 18:58
  SPEAKER_02: He noticed how I was eating, he noticed how I felt about myself.
• 19:01
  SPEAKER_00: Yeah.
• 19:02
  SPEAKER_02: And um, and I didn't really say anything to him.
• 19:05
  SPEAKER_02: It was, you know, I wasn't trying to be like, well, look at me, you know, you can do the same thing.
• 19:10
  SPEAKER_02: And he was watching me the whole time.
• 19:12
  SPEAKER_02: And it was um January 2016 when he was like, Mom, I I want to be healthy like you.
• 19:19
  SPEAKER_02: I want to drop the weight like you did.
• 19:22
  SPEAKER_02: And he was um almost 10 and a half, and and I wanted to do it for him.
• 19:27
  SPEAKER_02: He was borderline diabetic, his A1C was borderline, and you know, diabetes runs in our family, so I was I was scared for him.
• 19:34
  SPEAKER_02: I didn't want, I didn't want to start checking his blood sugar.
• 19:38
  SPEAKER_02: I didn't want him to start, you know, medications because um I've seen it in my whole family.
• 19:42
  SPEAKER_02: So and I knew that with type 2 diabetes, you can control that, you know, it's it's really in your hands.
• 19:49
  SPEAKER_02: Um and um so I he allowed me, he he allowed me to help him with meal planning, with meal portioning, um, with staying active, and he lost um 15 pounds.
• 20:03
  SPEAKER_02: Oh yeah.
• 20:04
  SPEAKER_02: And and you know, maybe it was coincidence or maybe because um he be he started to um eat more healthier and be more active, but he lost 15 pounds and gained four inches.
• 20:14
  SPEAKER_02: Oh wow and now he's taller than me.
• 20:17
  SPEAKER_02: He's like 5'2, he's almost as tall, he's almost as tall as his as his daddy, uh three.
• 20:28
  SPEAKER_02: But you know, um, but I'm so blessed because I, you know, this is not a journey that it started out with as my journey, but it's continuing to be my family's journey.
• 20:38
  SPEAKER_02: Because I also helped my husband who has gout.
• 20:41
  SPEAKER_02: He had a flare up and he's like, I something needs to change.
• 20:44
  SPEAKER_02: And I'm like, Coach Cindy, you know.
• 20:46
  SPEAKER_02: Yes, that's right.
• 20:49
  SPEAKER_02: And you know, with it them being my family, you can be a little tough compared to how you are with your clients.
• 20:53
  SPEAKER_02: Right, it's right, it's right.
• 20:54
  SPEAKER_02: You can keep it real and like not be as tactful as you are with your clients.
• 20:58
  SPEAKER_03: Well, it's tell about like how your son is noticed um at school.
• 21:02
  SPEAKER_03: Like, didn't you?
• 21:03
  SPEAKER_02: Yeah, um, yeah, at school, he notices um, you know, the kids who who are overweight and who who struggle with, you know, even in gym class, and he would say, Mom, you know, there's this kid who who is like this, and um, and I really feel bad for him because I know I was like that too.
• 21:21
  SPEAKER_02: And I go, Well, you know, how how and I always ask him, like, how what would you do to help encourage him?
• 21:27
  SPEAKER_02: What would you say to help encourage him, knowing that you were there too?
• 21:32
  SPEAKER_02: You knew how it felt to feel bad at you to make fun of yourself.
• 21:35
  SPEAKER_02: You knew how it felt when people made fun of you, and now that you're healthier um and that you're still working on your health, um, you know, I always I always remind him, you know, remember how you were, remember how you felt.
• 21:49
  SPEAKER_02: Well, this is how he feels now.
• 21:51
  SPEAKER_02: And how can you be an encouragement to him?
• 21:53
  SPEAKER_02: What can you say to him to um let him know that how he is now?
• 22:00
  SPEAKER_02: It's not gonna be um it won't have it doesn't have to be like that forever for the rest of his life.
• 22:07
  SPEAKER_02: And you know, and in a 12-year-old mind, in a middle school mind, he said, Well, I can just tell him that my mom's a coach and his mom can drop me.
• 22:17
  SPEAKER_02: I was like trying to create a moment for him.
• 22:20
  SPEAKER_02: And but he was like, Oh mom, I I know what you're saying, and you know, I can always tell him that he can, you know, drink, you know, he can stay more active and he can um eat healthier things, you know, and um drink lots of water.
• 22:35
  SPEAKER_02: Yeah, yeah, that's right.
• 22:37
  SPEAKER_02: So he you know, so I love that he um that I love that this when I started coaching, it it did, it became a ministry to me.
• 22:51
  SPEAKER_02: It became and I was able as a pastor's wife and as a leader, I was able to take the things um that I was learning in my ministry at church and blend it and use it as my ministry, um, as a health coach and how I how I talk to people and how you know we're supposed to love on them and not judge, you know, them and um and just and see them the way that God sees them, you know, through the eyes, through the through the eyes of God, knowing that, you know, we all still are we like in our Christian life, we we need help.
• 23:26
  SPEAKER_02: We need to work on how to um live the way that God wants us to live.
• 23:33
  SPEAKER_02: And um, and that's why we go to church.
• 23:36
  SPEAKER_02: That's why Jesus died for us, because we can't do this on our own.
• 23:38
  SPEAKER_02: If we did, we didn't have to.
• 23:40
  SPEAKER_02: We didn't have to die for us if we could do it on our own.
• 23:43
  SPEAKER_02: Um, but that's why he did, because we need him.
• 23:46
  SPEAKER_02: And um, and like our coach, um, that's why we look out, we reach out to our coach, and that's why we reach out to our clients because we know that um that we need help in this, that we're not we're constantly learning, we're not experts um in our craft, especially you know, we're we're all in this together, you know, we're a client before we were a coach.
• 24:10
  SPEAKER_02: Yeah.
• 24:10
  SPEAKER_03: Um coach because it makes us stay engaged in the process.
• 24:14
  SPEAKER_02: Exactly, absolutely.
• 24:15
  SPEAKER_02: It's you know, like being the leader in the church.
• 24:17
  SPEAKER_02: You were a servant, you're a servant first of the Lord before you lead, yeah, lead the flock.
• 24:23
  SPEAKER_02: Um because we constantly need to um to engage ourselves and to um how do you say it?
• 24:31
  SPEAKER_02: To to relate.
• 24:34
  SPEAKER_02: Yeah, yeah.
• 24:35
  SPEAKER_02: To relate.
• 24:36
  SPEAKER_05: Yeah, you never get too far above.
• 24:37
  SPEAKER_05: I mean, that's the beauty of mentoring and discipleship, where you know, you both receive and you pour out, and you never stop doing either one of those to keep you balanced and keep you moving forward on your journey, because then you never forget where you came from and you realize that you still have always so much more to learn and ways to grow.
• 24:58
  SPEAKER_05: So that's really relatable.
• 25:00
  SPEAKER_04: Well, let me ask you a question.
• 25:01
  SPEAKER_04: Okay, so when you work with clients, how do you help them?
• 25:03
  SPEAKER_04: Okay, here this might be a hard question.
• 25:05
  SPEAKER_04: I don't know if it is or not, but number one, how do you define health?
• 25:09
  SPEAKER_04: I'm gonna ask both questions and then you can just work it out.
• 25:12
  SPEAKER_04: Okay, okay, define health for me if you're talking to somebody.
• 25:15
  SPEAKER_04: So is it you're skinny, is it you have a certain must, you know, muscle tone, is is it what?
• 25:21
  SPEAKER_04: Is it so define health and how do you get down to helping somebody find their motivation or the why that's gonna help them keep going?
• 25:28
  SPEAKER_04: That's good.
• 25:29
  SPEAKER_04: So something really good because you know it's not enough for me to know that summer's coming and I've got to go to the pool with the kids.
• 25:34
  SPEAKER_04: So then I start going, oh, oh, I'm gonna have to put on a swimsuit.
• 25:39
  SPEAKER_04: Oh, under here.
• 25:40
  SPEAKER_04: It's not, it's not, I know I'm skinny, but it doesn't look, it's not pretty skinny under here, I promise.
• 25:45
  SPEAKER_04: And so I might go and I'm very pale, it's white skinny, it's not pretty, and so anyhow, what I'm saying is it's not enough for me.
• 25:52
  SPEAKER_04: It won't stick for me to go, oh, I just you know.
• 25:55
  SPEAKER_04: So anyway, how do you help people define health and help them find a good motivation that's gonna really move them forward?
• 26:02
  SPEAKER_03: Yeah.
• 26:02
  SPEAKER_04: How does that help?
• 26:03
  SPEAKER_03: Well, the great I love that question, um, because I'm learning it myself, number one.
• 26:08
  SPEAKER_03: Um, and then Sydney can speak to this too.
• 26:10
  SPEAKER_03: We uh in in the program that we coach through, there's really two ways that we help people discover um where they're at, their current reality, and what do they want to create.
• 26:23
  SPEAKER_03: Um and one of those is uh a wellness evaluation, and that's a very subjective take on where they think that they're at.
• 26:32
  SPEAKER_03: Um and it covers three three key areas that we um coach through because it in the model that we approach and have learned that has been really effective is um you can change the body, but if you don't change the mind, um nothing nothing lasts, right?
• 26:49
  SPEAKER_03: And you kind of touched on it, Ashley, a little bit.
• 26:51
  SPEAKER_03: Um, like we can do behavioral modification until the cows go home.
• 26:55
  SPEAKER_03: Right.
• 26:55
  SPEAKER_04: But it might put you through a month or two, but it's not gonna be a good thing.
• 26:58
  SPEAKER_04: That's not long on that term.
• 27:00
  SPEAKER_03: That's why wedding dieting is always great, because I can do it till the wedding, but then I'm pounding the cake after.
• 27:06
  SPEAKER_04: Right.
• 27:08
  SPEAKER_04: We did a great experimental cooking.
• 27:11
  SPEAKER_04: Something about structure earlier, and when we did a whole 30 back in January for a fast, it was all 30.
• 27:17
  SPEAKER_04: It was great.
• 27:17
  SPEAKER_04: It didn't start off the whole 30.
• 27:19
  SPEAKER_04: Here I am with my Chick-fil-A, like what are you doing?
• 27:24
  SPEAKER_04: An Easter races eggs, and it's horrible, and I know better.
• 27:28
  SPEAKER_04: That's why it's horrible because I do know better.
• 27:30
  SPEAKER_04: So, anyway, how do you help me?
• 27:32
  SPEAKER_03: Yeah, we can speak to that too, because we all can relate, right?
• 27:35
  SPEAKER_03: It's the same with sin.
• 27:36
  SPEAKER_03: I know what's best, but I'm gonna go towards what's easy naturally.
• 27:40
  SPEAKER_03: Um but as far as the other aspect, um, there's a what I call an objective health evaluation, and that's gonna really give people a read about where they actually are.
• 27:50
  SPEAKER_03: Because I probably would have told you three years ago, well, I'd like to lose 10 pounds, and that's great.
• 27:56
  SPEAKER_03: I needed to lose for the for the sake of my body and my uh body type and inflammation levels and where I was at.
• 28:04
  SPEAKER_03: It was 35 pounds that I needed to lose, but I couldn't have told you that, and I didn't think I needed to do that.
• 28:09
  SPEAKER_03: Sure.
• 28:10
  SPEAKER_03: So the health evaluation helps people look at their family history, um, what their cholesterol level, right?
• 28:16
  SPEAKER_03: Like on more of a medical basis of okay, where are you actually at?
• 28:22
  SPEAKER_03: So it's like a blend of what do you feel is possible because some people have been so defeated by this cycle.
• 28:28
  SPEAKER_03: Yeah, um, they start with what they think is possible while believing for them that more is possible.
• 28:35
  SPEAKER_03: Yeah.
• 28:36
  SPEAKER_03: But then you also give them an objective read that, okay, you and this is I'm gonna exaggerate, but someone comes to me and says, and they're 400 pounds, and they're like, Well, I could lose 10 pounds.
• 28:46
  SPEAKER_03: You and I, well, we all know, like, well, there's probably a lot of medical stuff going on, right?
• 28:51
  SPEAKER_03: Like we're we we won't speak to the insulin levels, and there's all sorts of medical stuff that Cindy would know more about, but um the obesity-related diseases that our country is fighting right now is astronomical.
• 29:05
  SPEAKER_03: Right.
• 29:05
  SPEAKER_03: Um our country consumes 50% of the world's pharmaceuticals.
• 29:10
  SPEAKER_03: Wow.
• 29:11
  SPEAKER_03: That to me is yeah, it's not just nutrition, it's lifestyle, it's stress, it's um the speed of which we go.
• 29:19
  SPEAKER_03: So the program that we coach really emphasizes um embodying lifestyle changes in at a pace that you can go in within a community that you're encouraged by.
• 29:32
  SPEAKER_03: So you can stumble, but you're not on your own anymore.
• 29:36
  SPEAKER_03: So I would say defining health, it's it can be subjective, but there's some also very objective things like Sydney's son was pre-diabetic.
• 29:46
  SPEAKER_03: That's an objective read of unhealth, right?
• 29:50
  SPEAKER_03: Lifestyle and nutrition.
• 29:52
  SPEAKER_05: So and something you would want to change for better quality of life and quantity of time, really.
• 29:57
  SPEAKER_03: Exactly, exactly.
• 29:59
  SPEAKER_03: So, do you have anything to add on that before we go to the how um or how to motivate, how to motivate?
• 30:05
  SPEAKER_02: Well, when when you're talking about um kind of the tool that we use to kind of uh evaluate um their health or how they evaluate their health, it's it's really if I were to kind of have a general definition, it's I think health is just all about balance.
• 30:23
  SPEAKER_02: Yeah.
• 30:23
  SPEAKER_02: Balance in how what you're eating, balance in what you're doing, balance in your stress, you know, which is something that I'm still learning.
• 30:31
  SPEAKER_02: Yeah, totally.
• 30:32
  SPEAKER_02: You know, because you can um, we know that it's not healthy to overindulge in in in your food or in certain types of food.
• 30:39
  SPEAKER_02: It's not healthy to just be working out all day and not nourishing yourself in the right place.
• 30:45
  SPEAKER_02: And then it's in rest in sleep or sleep, and it's not healthy to be stressing all the time and increasing your cortisol levels and causing more inflammation and not have time to just stop and rest and um and really reflect on and breathe, really, you know.
• 31:05
  SPEAKER_02: Note that we're talking to ourselves.
• 31:07
  SPEAKER_02: Yeah.
• 31:08
  SPEAKER_03: No, it's great.
• 31:10
  SPEAKER_02: Oh yeah, yeah, right.
• 31:13
  SPEAKER_02: You guys are great.
• 31:14
  SPEAKER_02: I think you know, health is really all about balance, and that's what we're you know, what what we're coaching, um, but what we're also learning ourselves, you know, that we're constantly it is it is it's a journey and it's not going to end because we're not going to reach perfection.
• 31:32
  SPEAKER_02: And that's I think that's the awesome part of it, is because in our journey, that's how we can um you know learn together, and that's what uh Linda had mentioned is we have such an awesome community.
• 31:45
  SPEAKER_02: And the one thing about you know the program that we coach is about the community, it's about the the support, um, which sometimes when we start our own health journey on our own, we feel like we don't have support.
• 31:57
  SPEAKER_02: Um, but knowing that um it's not just one person, but it's thousands of people who are backing you up, and you understand what you're going through, yeah.
• 32:08
  SPEAKER_02: Um, and who can help you um in your health journey, but then again, you're helping someone else.
• 32:15
  SPEAKER_02: And so um, and I think that's kind of going to our why and our health.
• 32:20
  SPEAKER_02: Yeah, totally good segue.
• 32:23
  SPEAKER_03: Yeah, absolutely.
• 32:24
  SPEAKER_03: And just the a last point on that is health, I think healthy for each person can it can be different.
• 32:30
  SPEAKER_03: Um it depends on where people are starting, right?
• 32:33
  SPEAKER_03: If we're starting with who's already a marathon runner, maybe health for them is a balance, as Cindy said, of um I don't spend enough time with my family.
• 32:42
  SPEAKER_03: Um or um not enough sleep, not enough water.
• 32:46
  SPEAKER_03: Exactly, exactly.
• 32:47
  SPEAKER_03: Um, or there's an imbalance of someone can have all the money in the world, but they need to develop like their physical body so they can enjoy what they're doing.
• 32:57
  SPEAKER_03: So it can really look different and each starting place is subjective.
• 33:01
  SPEAKER_03: So you want to work with you want to meet people with where they're at.
• 33:04
  SPEAKER_05: Um, and that's why I like the challenges because you uh it's what six weeks, right?
• 33:11
  SPEAKER_03: Yeah, four six weeks four weeks or six weeks.
• 33:14
  SPEAKER_05: Okay.
• 33:14
  SPEAKER_05: So it just breaks it up into small.
• 33:16
  SPEAKER_05: So if you are talking to the person who has a hundred pounds to lose even on an objective way, you don't have to look at all 100 when you're working with them.
• 33:28
  SPEAKER_05: You're breaking it into small.
• 33:29
  SPEAKER_05: And maybe even at the first, you're just making those subtle changes of the water intake and the right kinds of food and enough sleep and all those little habits along the way that in a year or possibly more, then they have reached that objective goal.
• 33:47
  SPEAKER_05: Um but it's just been little by little.
• 33:50
  SPEAKER_03: Exactly.
• 33:50
  SPEAKER_03: There's a saying that that pertains to that, and then we'll get into the um the motivation piece, but it's success is the repeated, I think it's decisions made every day over and over again.
• 34:04
  SPEAKER_00: Yeah.
• 34:05
  SPEAKER_03: Um and we tend to look at it as okay, I've decided to be healthy, so I'll be motivated forever.
• 34:11
  SPEAKER_03: Yeah.
• 34:12
  SPEAKER_03: And the way we feel.
• 34:14
  SPEAKER_03: Right.
• 34:14
  SPEAKER_01: Right.
• 34:15
  SPEAKER_03: But it's not, it's the risen repeat cycle of um doing the seemingly mundane, um, but knowing at the end of it is is where you're gonna be.
• 34:24
  SPEAKER_03: And being okay that it might be a slower process.
• 34:26
  SPEAKER_03: Like I'm using a nursing mom's program that um that we offer, uh, and it's just a slower process.
• 34:32
  SPEAKER_03: Yeah.
• 34:33
  SPEAKER_03: And it's so, but it lets me wrestle with maybe things I haven't faced before while giving me that structure.
• 34:40
  SPEAKER_03: Um and knowing, reminding myself, yeah, this over time will produce the results that I'm that I'm looking for.
• 34:48
  SPEAKER_03: So and as far as motivation, did you still want to talk about that?
• 34:53
  SPEAKER_05: Yeah, yeah.
• 34:54
  SPEAKER_05: Why don't yeah, why don't we do that?
• 34:55
  SPEAKER_05: I'm just watching the time and wanting to make sure that we honor your time and all of that.
• 34:59
  SPEAKER_03: So absolutely.
• 35:00
  SPEAKER_03: Um, do you want to speak on that?
• 35:02
  SPEAKER_03: Cindy's brilliant at finding out.
• 35:04
  SPEAKER_03: We call it finding the why before the how.
• 35:07
  SPEAKER_02: Oh, that's good.
• 35:08
  SPEAKER_02: Yeah, so um what including um what we include in when we talk to first talk to a potential client, um, is I like to out the gate learn the why.
• 35:22
  SPEAKER_02: Why are you even why why this phone call?
• 35:26
  SPEAKER_02: Why did you reach out to me?
• 35:28
  SPEAKER_02: Um, and they and some of them don't don't think about it.
• 35:33
  SPEAKER_02: They don't think about um some of them don't realize that their why is more than just, well, I want to look good or I want to fit into this and I want to fit into that.
• 35:43
  SPEAKER_02: But we start to pick their brain, we start to um, you know, when we ask the questions with the wellness eval, you know, where would you want to go?
• 35:51
  SPEAKER_02: What do you do when you or what would you want, what would you like to do if you had the time, if you had the energy, if you were able to um had the finances to do what you do what you want or whatnot, and then it opens up their whys.
• 36:06
  SPEAKER_02: Well, I wanna um I want to do this because um I had a client who said, I want to be able to walk my daughter down the aisle.
• 36:15
  SPEAKER_02: And he has to motivate you.
• 36:17
  SPEAKER_02: And he had a nine-year-old, you know, he said, I want to be able to live long enough to walk my daughter down the aisle.
• 36:25
  SPEAKER_02: And I was like, ooh, that's just good.
• 36:28
  SPEAKER_02: That like pulls out your heartstrings, you know, and like and I and some of the whys I don't expect, you know, like that.
• 36:35
  SPEAKER_02: You know, I always expect, well, I want to run a marathon or I want to be able to fit in these jeans.
• 36:39
  SPEAKER_02: And but when you hear things like that and you write them down and I have them write it down, you can remind them, remember, remember your daughter.
• 36:47
  SPEAKER_02: Yes.
• 36:48
  SPEAKER_02: Remember, you know, it's not just um an outward thing, you know, like it it like I said, it just pulls at the heartstrings.
• 36:55
  SPEAKER_02: And like, remember when you and that's how we I motivate them.
• 36:59
  SPEAKER_02: I remember when you told me that you wanted to do this for your family, that you wanted to be a motivation and an example for your daughter.
• 37:07
  SPEAKER_02: Um you remember that?
• 37:10
  SPEAKER_02: Remember when I asked you to write them down and put, do you, you know, do it again, look at it, you know.
• 37:15
  SPEAKER_02: So so it's not coming from me.
• 37:17
  SPEAKER_02: The motivation is coming from them.
• 37:19
  SPEAKER_02: And then you, you know, me as a coach, we just remind them, like, remember, because sometimes um, you know, we have to sometimes we have Alzheimer's and we forget what we said and or we don't want to remember because it's getting hard.
• 37:33
  SPEAKER_02: Right.
• 37:33
  SPEAKER_02: You don't want to remember because the journey is getting hard, it's getting tough, and you know, and your your mind is just starting to you're you know or the people around you.
• 37:45
  SPEAKER_02: For the people around you, you're starting to doubt yourself.
• 37:48
  SPEAKER_02: Yeah, you're starting to doubt that you can do this.
• 37:50
  SPEAKER_02: And um, but then you remind yourself, well, yeah, it's gonna be hard, but why are we doing this?
• 37:55
  SPEAKER_02: Why are you doing this?
• 37:56
  SPEAKER_02: I'm here to help you, you know, discover that and create more wise for you.
• 38:02
  SPEAKER_02: Why and so, and when they hit maintenance, when they're lose the weight, then the question is, well, what's gonna keep you um why why do you want to keep on going?
• 38:11
  SPEAKER_02: Why do you want to continue this um this health?
• 38:15
  SPEAKER_02: Yeah, and you know, what's gonna motivate you to not go back to where you were?
• 38:19
  SPEAKER_02: Yeah, and they asked those are tough questions that we ask.
• 38:24
  SPEAKER_02: And um, and that motivates them because they're like, oh yeah, you know, I forgot that.
• 38:29
  SPEAKER_02: I forgot that I told you that.
• 38:30
  SPEAKER_05: You know, like it's more than just looking at yourself in a photo, it's for your family and just all the things that your why represents.
• 38:38
  SPEAKER_05: That's awesome.
• 38:39
  SPEAKER_05: Exactly.
• 38:40
  SPEAKER_05: So good.
• 38:41
  SPEAKER_05: Well, one of the last things that I wanted to um, because you guys, um really your program is it's a free health challenge that people can be a part of, and that's a way they can get connected with you and and then um move forward.
• 38:56
  SPEAKER_05: And I guess it's not free.
• 38:58
  SPEAKER_05: I think it's$20, right?
• 38:59
  SPEAKER_05: $20 to join, which is value.
• 39:02
  SPEAKER_05: Yeah.
• 39:06
  SPEAKER_03: Yes, it totally does.
• 39:07
  SPEAKER_03: And you're more motivated, yeah.
• 39:08
  SPEAKER_03: Yeah.
• 39:08
  SPEAKER_05: And then you actually have an opportunity to earn your money back and then an additional amount of money.
• 39:16
  SPEAKER_05: I think that I think that's what happened with me is that I ended up uh earning, winning back more than what I had put in, which I thought was kind of hard.
• 39:24
  SPEAKER_05: Yeah, so people can do that, and that gives access to the coaching and all sorts of different tools and ways that they can begin their journey no matter where they're at.
• 39:34
  SPEAKER_05: And even if it's exactly even if it's just, I know Ashley and I talked about this again because we we decided independently, we had been doing a church fast.
• 39:44
  SPEAKER_05: And we had both decided to do a whole 30 fast during that time.
• 39:48
  SPEAKER_05: And so it was really great.
• 39:50
  SPEAKER_05: And I know um some of her motivation looked so different than mine, but there was nothing like doing that and then kind of having each other to be like, you know, kind of elbow each other every once in a while, okay.
• 40:00
  SPEAKER_05: I figured out this good healthy recipe.
• 40:03
  SPEAKER_05: You know, and honestly, um for me it was just uh I just needed that little bit of a switch up.
• 40:08
  SPEAKER_05: I knew I was eating really healthy and I have a lot of restrictions in my diet, but this was just another level of of health.
• 40:15
  SPEAKER_05: Um but anyway, all of that to say, um I just think getting to do it with other people is huge.
• 40:22
  SPEAKER_05: Um but I wanted our listeners and my friends to be able to to have like three things that they could start doing even today, uh maybe as they research what this health challenge and be able to sign up for the next one.
• 40:36
  SPEAKER_05: Um what is it that they could do today to start living healthier?
• 40:41
  SPEAKER_05: Oh man.
• 40:42
  SPEAKER_03: I tell this to everybody, you guys.
• 40:44
  SPEAKER_03: Um right now water is still free and it's your best friend.
• 40:48
  SPEAKER_03: Yeah.
• 40:48
  SPEAKER_03: That's good.
• 40:49
  SPEAKER_03: That's good.
• 40:50
  SPEAKER_03: Yeah, it's not uncommon for people's bodies to um we we crave water.
• 40:56
  SPEAKER_03: It's I mean, it's not to me, it's not um the the parallel that Jesus, why like he he is it parallel?
• 41:04
  SPEAKER_03: He likens himself to water, yeah.
• 41:06
  SPEAKER_03: Yeah, yeah.
• 41:07
  SPEAKER_03: Okay, he is the living water, okay.
• 41:09
  SPEAKER_03: Um it's a metaphor.
• 41:11
  SPEAKER_03: Water.
• 41:12
  SPEAKER_03: So water is something someone could do today.
• 41:15
  SPEAKER_03: Um, and this the connections that the Lord He there's a reason why he examples himself as as living water, because water in and of itself is huge for the human body, and we can retain water, our bodies will actually hold on to it um in an incredible way, but um it's it's sad because you'll you can have five pounds of of water weight, is what a lot of people will say because you're not getting it uh or getting it is what I'm trying to say.
• 41:43
  SPEAKER_04: So that total light bulb.
• 41:44
  SPEAKER_04: What is that real?
• 41:45
  SPEAKER_04: Yes, for real.
• 41:46
  SPEAKER_04: So wait, so wait, so wait.
• 41:50
  SPEAKER_04: So my body will hold water if I'm not drinking enough water.
• 41:53
  SPEAKER_04: Yes, you got it.
• 41:54
  SPEAKER_04: Why did nobody ever tell me that?
• 41:56
  SPEAKER_04: That is weird, because I am probably dehydrated women.
• 42:00
  SPEAKER_03: So yeah, I don't like water.
• 42:02
  SPEAKER_03: Sound good.
• 42:03
  SPEAKER_03: Water is a is something people can do, and the goal I tell we tell everybody is is half your body weight in ounces.
• 42:10
  SPEAKER_03: Um but but at least um and I'm nursing, so I'm consuming a lot more than that.
• 42:16
  SPEAKER_03: It's a lot of water.
• 42:17
  SPEAKER_03: It is, but start start small.
• 42:20
  SPEAKER_03: So one thing I tell clients when they're just getting going um is buy a cool water bottle from Target.
• 42:26
  SPEAKER_03: And if you have a goal of um three 32-ounce bottles throughout the day, put rubber bands on them.
• 42:33
  SPEAKER_03: And every time you finish one, take a rubber band off.
• 42:36
  SPEAKER_03: Um that way you're getting a reminder, or put it in your phone, right?
• 42:40
  SPEAKER_03: We've got so much technology at our hands that can really we can use for our advantage.
• 42:45
  SPEAKER_03: So water is one thing that people can do, it's everywhere and it's free.
• 42:49
  SPEAKER_03: Yes, for the most part.
• 42:51
  SPEAKER_03: Um, that can make a huge difference in um not only your brain.
• 42:57
  SPEAKER_03: I know the brain uses a lot of water, but just your body.
• 43:00
  SPEAKER_05: I think that was actually just to interject, that was one of the biggest takeaways I got from the challenge.
• 43:04
  SPEAKER_05: I hadn't realized you just get busy, and I actually love water.
• 43:08
  SPEAKER_05: I'm only a coffee, tea, and water person.
• 43:10
  SPEAKER_05: I'm not I don't like soda and yeah, but um, I wasn't drinking enough, especially if I was dehydrating myself with coffee and tea.
• 43:18
  SPEAKER_05: And so that was a big, a big change.
• 43:20
  SPEAKER_05: I I mean I the uptake, you know, the increase that I had to do for the challenge was huge for me, but it started a habit that I definitely continue.
• 43:30
  SPEAKER_03: Yep, yeah.
• 43:31
  SPEAKER_03: I'm gonna let Cindy take another because I stumbled my way through that one.
• 43:35
  SPEAKER_02: No, that was great.
• 43:37
  SPEAKER_02: Um, the well, the one that um I think about is um to feel yourself every two to three hours um in the day.
• 43:46
  SPEAKER_02: Um eating something every eating something every two to three hours in the day.
• 43:51
  SPEAKER_02: Because you think about um if you look at all the calories that you consume um eating only three times a day, it's Still gonna be more than the calories that you consume even uh eating um let's say five to six small meals a day.
• 44:07
  SPEAKER_02: Um and we talk about also in the program that um you know, as far as if if we only eat every eight hours, then our body kind of goes into starvation mode because, like a baby, if you think about um, I'm gonna relate this to when we um because I'm a mom baby nurse and we encourage our moms, you need to feed your kids every eight to twelve times in a 24-hour period.
• 44:32
  SPEAKER_02: And why is that?
• 44:33
  SPEAKER_02: Well, number one, um, aside from you know, stimulating milk production and whatnot, um, is to make sure that the the blood sugar of the baby stays elevated or stays balanced.
• 44:46
  SPEAKER_02: Yeah.
• 44:47
  SPEAKER_02: Because when we like babies, when we only eat three times a day, our blood sugar does this, and then we crash and we wait and wait and wait because we're like, oh, well, it's only lunch, it's not lunchtime yet, and then we eat a whole bunch.
• 45:02
  SPEAKER_02: Right.
• 45:03
  SPEAKER_03: Um so if you're listening, she's raising her hand.
• 45:05
  SPEAKER_03: So elevating dancing.
• 45:10
  SPEAKER_02: You know, just imagine this roller coaster.
• 45:13
  SPEAKER_02: Just imagine a roller coaster of just um very high highs and low lows, and that's our blood sugar.
• 45:20
  SPEAKER_02: If we continue to eat only three times a day, um, and then our body is gonna want to produce all this insulin to try to make up for um the you know, the dish the lack of the lack of um yeah, the lack of fuel.
• 45:37
  SPEAKER_02: And from you know, what we'd learned and from what I learned is it um insulin in our bodies is really not that great to begin with.
• 45:46
  SPEAKER_02: It creates inflammation if we constantly are um excreting insulin into our body.
• 45:51
  SPEAKER_02: So what do we do?
• 45:53
  SPEAKER_02: Oh, it's from inflammation.
• 45:54
  SPEAKER_02: Yeah, so what do we do?
• 45:56
  SPEAKER_02: We want to eat um more often than three times a day.
• 46:00
  SPEAKER_02: And if you look at any program really, um they're having you eat they have you eat every two to three hours a day, whether it's ours or um I you know I can't name them off the top of my head, but if you if you read you know studies and look at other programs, they want you to eat every two to three times a day.
• 46:17
  SPEAKER_05: Now, and they're not saying Reese's eggs and milkshake, probably not snicker's virus and healthy good feeling unicorn or the unicorn drink right now.
• 46:27
  SPEAKER_02: What are you talking about?
• 46:29
  SPEAKER_02: So, and so so yeah, so that's the one thing is just to heal yourself or to have something um every two to three hours.
• 46:37
  SPEAKER_02: Yeah, yeah, eat something, eat something, yeah.
• 46:40
  SPEAKER_03: Even if um if it's almonds or something, like she's those crashes where you're oh my gosh, I'm so hungry, I couldn't eat a horse.
• 46:47
  SPEAKER_03: Right.
• 46:47
  SPEAKER_03: But you want to avoid that.
• 46:50
  SPEAKER_03: Yeah, I'm eating way more, and then I'm leaving the restaurant overly full because I waited too long.
• 46:55
  SPEAKER_03: My husband used to wait all day if he knew we were going out to eat because he was saving up right for that big meal.
• 47:01
  SPEAKER_03: Um, and then we've learned what we were doing is we're you're overeating and then you're storing caloric intake, which turns in what's it's all stored in your fat.
• 47:10
  SPEAKER_01: Yeah.
• 47:11
  SPEAKER_03: And then your fat carries extra estrogen, which is another topic for another time because there's a rise in cancer.
• 47:18
  SPEAKER_03: Um so there's just a whole it's just a mess.
• 47:20
  SPEAKER_03: So vicious cycle for sure.
• 47:22
  SPEAKER_02: And balance that, and then going back to the water, and our our bodies, you know, if we are not getting enough water, um, our bodies like our minds trick us to say that we're hungry, but we're really thirsty.
• 47:34
  SPEAKER_02: I've tried to convince my kids of that, and they don't believe me.
• 47:36
  SPEAKER_02: You know, yeah, I try to tell my son that to know you're really thirsty, really.
• 47:40
  SPEAKER_02: Just drink some water.
• 47:42
  SPEAKER_05: Yeah, yes, yes, for sure.
• 47:44
  SPEAKER_05: Okay, well, last last tip.
• 47:46
  SPEAKER_05: Yeah, speak to moving.
• 47:47
  SPEAKER_05: What do you suggest encourage people with moving?
• 47:50
  SPEAKER_03: Oh my gosh, do something that's fun, yeah, that you enjoy.
• 47:54
  SPEAKER_03: Anything, just move.
• 47:55
  SPEAKER_03: Yeah.
• 47:56
  SPEAKER_03: We that's we we have a health games that we're doing right now.
• 47:59
  SPEAKER_03: Um, and that was one of the tips is so often we think of moving as I've got to hit the gym, right?
• 48:04
  SPEAKER_03: And they have to be there six days a week.
• 48:07
  SPEAKER_03: And some people enjoy that, like Amy, I know you love running.
• 48:10
  SPEAKER_03: Yeah, I still like running.
• 48:12
  SPEAKER_03: Um, one of the tips is just move.
• 48:17
  SPEAKER_03: Um, if you're if you work in an office building, take the stairs.
• 48:21
  SPEAKER_03: Um, if you sit at a desk, stand up every hour, set an alarm on your clock, um, and just move.
• 48:27
  SPEAKER_03: Have a dance party with your kids in the kitchen.
• 48:30
  SPEAKER_03: Um park, one of the simplest things is park further away from at the store, um, and just get some extra steps in.
• 48:38
  SPEAKER_03: So make it sustainable and doable so that it doesn't feel like this huge um overwhelming thing that you have to you have to overcome and accomplish in order to be healthy.
• 48:49
  SPEAKER_03: No, it can be anything, it could be squat when I carry Reagan around a lot and I have a bad habit of bending over.
• 48:56
  SPEAKER_03: Um time to change it out.
• 49:00
  SPEAKER_03: Totally.
• 49:00
  SPEAKER_03: So standing.
• 49:02
  SPEAKER_03: Yeah, stand up when you're on the phone.
• 49:04
  SPEAKER_03: Pace around the house when you're on the phone.
• 49:06
  SPEAKER_03: Don't sit down.
• 49:06
  SPEAKER_03: That's right.
• 49:08
  SPEAKER_03: So I would say, does that would that answer?
• 49:10
  SPEAKER_03: Yeah, that's awesome.
• 49:11
  SPEAKER_03: No, I love movement.
• 49:13
  SPEAKER_05: Yeah.
• 49:14
  SPEAKER_05: Ladies, thank you so much.
• 49:16
  SPEAKER_05: We really appreciate it.
• 49:18
  SPEAKER_05: I'm excited to share your stories, and I'm excited to just give people the great things that they can do starting now.
• 49:26
  SPEAKER_05: Um, which is really awesome.
• 49:27
  SPEAKER_05: But before, and I'll put these in the show notes, but where can people find you to get connected for the next health challenge games?
• 49:34
  SPEAKER_05: And um and then just also to you know talk about health coaching and all that good stuff.
• 49:39
  SPEAKER_03: Um probably Facebook.
• 49:41
  SPEAKER_03: I hate to sound it, but that's such a I mean such a netting it's a great place for people to get connected, and that's where I found the meltdown challenge.
• 49:50
  SPEAKER_03: So it's great.
• 49:52
  SPEAKER_03: It's meltdownchallenge.com is the generic website.
• 49:56
  SPEAKER_03: Great.
• 49:56
  SPEAKER_03: But the one that you were part of, Amy, is um those happen every four months and they can find that on Facebook so they can get connected to me or Cindy.
• 50:04
  SPEAKER_03: Okay.
• 50:05
  SPEAKER_03: That was there any other way to get connected to those?
• 50:08
  SPEAKER_05: I'll probably also put in the show notes um the video that you had sent um for the health challenges so people can get I think that just really gives an overall um great picture of what that might look like for people before they have to, you know, commit or feel like they're committing to anything.
• 50:24
  SPEAKER_05: And then I'll just connect your um your names so people can find you on Facebook and um then they can start their health journey.
• 50:31
  SPEAKER_05: Or yes.
• 50:32
  SPEAKER_03: Then they don't have to like give us a call or send us a they can kind of stalk a little bit and do a health do whatever they want first.
• 50:40
  SPEAKER_03: So obviously that's probably the best way, right?
• 50:42
  SPEAKER_03: Yeah, on Instagram or Facebook.
• 50:45
  SPEAKER_03: And you can put my email in if they want.
• 50:48
  SPEAKER_03: Okay, awesome.
• 50:49
  SPEAKER_05: Awesome.
• 50:50
  SPEAKER_05: Yeah, yeah.
• 50:51
  SPEAKER_05: Well, thank you, ladies.
• 50:52
  SPEAKER_05: And of course, Reagan is just precious.
• 50:54
  SPEAKER_05: I enjoyed hearing the little baby noises.
• 50:56
  SPEAKER_05: She did awesome.
• 50:58
  SPEAKER_05: Oh, sweet girl.
• 51:00
  SPEAKER_05: I'll be out there uh next month at the end of next month, and I'll have to come give her a hug myself.
• 51:05
  SPEAKER_05: Oh, we would love that.
• 51:07
  SPEAKER_03: Thanks for for letting us do this.
• 51:08
  SPEAKER_03: It was, I think it's always good for us to kind of rehear ourselves.
• 51:11
  SPEAKER_03: Totally what we do and why we do it, right?
• 51:14
  SPEAKER_03: Yes, no, we loved it.
• 51:16
  SPEAKER_03: Yeah.
• 51:16
  SPEAKER_03: Have a great night, guys.
• 51:18
  SPEAKER_03: Thank you, thank you.
• 51:19
  SPEAKER_03: We'll see you later.
• 51:21
  SPEAKER_03: All right, bye.
• 51:23
  SPEAKER_04: Ashley, I thought that was a great conversation.
• 51:26
  SPEAKER_04: It was a great conversation, and my mind is still blowing about this water retention thing.
• 51:30
  SPEAKER_04: Yeah, it was big news.
• 51:32
  SPEAKER_04: Yeah, it was big news, and I won't get into why it was big news, but I'm like, oh, that's why.
• 51:35
  SPEAKER_04: Anyway, carry on.
• 51:37
  SPEAKER_04: I'm also it's good information, I thought.
• 51:38
  SPEAKER_04: Yeah, you don't like water though.
• 51:40
  SPEAKER_04: I don't.
• 51:40
  SPEAKER_04: So that's not like I drink 50 water and uh and our ice machine ice maker is broken.
• 51:46
  SPEAKER_04: I just hate lukewarm water, it's disgusting.
• 51:48
  SPEAKER_05: I agree.
• 51:49
  SPEAKER_05: So I'm gonna have to be a big girl and try the water know to do.
• 51:53
  SPEAKER_05: Well, I just would like to give this tip for you.
• 51:56
  SPEAKER_05: Please do.
• 51:57
  SPEAKER_05: I know, right.
• 51:57
  SPEAKER_05: Well, okay, so I'm an essential oil girl.
• 52:00
  SPEAKER_05: Yeah.
• 52:00
  SPEAKER_05: You know that.
• 52:01
  SPEAKER_05: But I add um a citrus essential oil to my water.
• 52:04
  SPEAKER_05: Now I have to drink it in a glass water bottle, just like it's probably right.
• 52:08
  SPEAKER_05: But it does change things.
• 52:11
  SPEAKER_05: So, I don't know, might get might get tried that.
• 52:14
  SPEAKER_05: No, not so much.
• 52:16
  SPEAKER_05: Oh, it just can't.
• 52:17
  SPEAKER_05: I don't know that there's strawberry essential oils or anything else.
• 52:20
  SPEAKER_05: Like pretty fizzy Dr.
• 52:23
  SPEAKER_05: Pepper.
• 52:24
  SPEAKER_05: Oh, Dr.
• 52:25
  SPEAKER_05: Pepper.
• 52:25
  SPEAKER_05: I'm not a soda person.
• 52:26
  SPEAKER_05: I'm a coffee and water person.
• 52:28
  SPEAKER_04: Maybe if we make the water taste like coffee.
• 52:32
  SPEAKER_04: Yeah.
• 52:34
  SPEAKER_05: Oh there you go.
• 52:36
  SPEAKER_05: So, folks, we know we need to get Ashley coffee flavored water.
• 52:41
  SPEAKER_05: Yep.
• 52:41
  SPEAKER_04: Somebody get on that.
• 52:42
  SPEAKER_04: Yeah.
• 52:42
  SPEAKER_04: And we'll bring you on our podcast to Tell the World.
• 52:45
  SPEAKER_05: Okay, so besides the water, anything else that just stuck out to you about the conversation that you enjoyed?
• 52:49
  SPEAKER_04: I just like the focus on um internals as well.
• 52:53
  SPEAKER_04: And just trying to really look into why you're doing something instead of a short-term, well, I need to fit into this.
• 52:58
  SPEAKER_04: I think it was you that said, oh, well, we have a wedding coming up or something, I need to fit into this, but just looking into something deeper, maybe what's underneath some of those, you know, those expectations to see what's really in there and what's really going to motivate you long-term.
• 53:10
  SPEAKER_05: Yeah, giving the long-term goals, exactly.
• 53:12
  SPEAKER_05: Like whether it's, you know, maybe being healthy enough to retire and to actually enjoy it, or being able, you know, like we talked about, watch you know, walking your kids down the aisle and all those important things.
• 53:23
  SPEAKER_05: Right.
• 53:24
  SPEAKER_05: So they're definitely good motivators.
• 53:26
  SPEAKER_05: Well, I hope everyone enjoyed their conversation with uh Linda and Cindy, and be sure to connect with them.
• 53:32
  SPEAKER_05: All the information will be in the show notes, like we mentioned.
• 53:35
  SPEAKER_05: You can find them on Facebook as well.
• 53:37
  SPEAKER_05: So in the meantime, I hope you live simply wholehearted, finding more ways to live unplugged, purposeful, and intentional.
• 53:45
  SPEAKER_05: Till next time.