Latest / Bomb Life / The Power of Micro Shifts in Health and Fitness with Melissa and Stephanie |332

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The Power of Micro Shifts in Health and Fitness with Melissa and Stephanie |332 · Bomb Life

• 0:02
  [SPEAKER_00]: Hey everyone, welcome to the farm life podcast.
• 0:05
  [SPEAKER_00]: And let's build a new host.
• 0:06
  [SPEAKER_00]: Welcome to the show.
• 0:08
  [SPEAKER_00]: Today's episode is a good one.
• 0:11
  [SPEAKER_00]: You guys are going to love it.
• 0:12
  [SPEAKER_00]: I'm actually having my coach back, which Stephanie back with me last time we had her on.
• 0:17
  [SPEAKER_00]: You guys just loved her.
• 0:18
  [SPEAKER_00]: You ate it up.
• 0:19
  [SPEAKER_00]: Everyone started following her.
• 0:20
  [SPEAKER_00]: It was great.
• 0:21
  [SPEAKER_00]: So make sure you give her a like and follow.
• 0:23
  [SPEAKER_00]: We'll put all of her information in the show notes.
• 0:26
  [SPEAKER_00]: Stephanie is a coach and she does what she does now because of her transformation.
• 0:31
  [SPEAKER_00]: She walks the walk and talks to the talk and that transformation has led her into an amazing life Transforming her own mind body the way she parents how she eats everything and her story is definitely one that you want to hear Well actually put in the show notes a link to the other episode that she was on with me So you guys can listen to that one first and then dive into this one if you want It's a crazy time of year
• 0:57
  [SPEAKER_00]: It is it's the middle of summer we actually talk a little bit near the end of this episode the importance of recovery and what to do.
• 1:06
  [SPEAKER_00]: if you are going on vacation and what the best route is to take and we didn't talk about it a whole lot.
• 1:12
  [SPEAKER_00]: So I want to make sure I did that here really quick in the introduction because I know I'll get questions on it and I get questions on this a lot.
• 1:18
  [SPEAKER_00]: You know like, hey, I'm going on vacation.
• 1:20
  [SPEAKER_00]: What do I do?
• 1:21
  [SPEAKER_00]: Do I find a gym and work out there?
• 1:23
  [SPEAKER_00]: Like, I see you on vacation Melissa and you're still working out.
• 1:26
  [SPEAKER_00]: Know that everything that I do is very, very intentional and you can do it the same way.
• 1:32
  [SPEAKER_00]: You can be very, very intentional.
• 1:34
  [SPEAKER_00]: So
• 1:35
  [SPEAKER_00]: I'm on my grind right now.
• 1:36
  [SPEAKER_00]: I'm pushing hard.
• 1:37
  [SPEAKER_00]: Um, I don't want to just have July be like, I mean, tining and whatever.
• 1:42
  [SPEAKER_00]: Like I've decided that like, no, that doesn't suit me.
• 1:45
  [SPEAKER_00]: And I want to go hard.
• 1:46
  [SPEAKER_00]: I want to go big and I want to hit all of my goals.
• 1:49
  [SPEAKER_00]: Still, I just don't want to pause anything, but I know it's not going to look perfect, right?
• 1:54
  [SPEAKER_00]: I just got back from Florida.
• 1:56
  [SPEAKER_00]: I had to miss you again next week.
• 1:58
  [SPEAKER_00]: There's a lot of travel, and I know when I'm gone, I'm going to do the best I can, and I'm still going to hustle.
• 2:05
  [SPEAKER_00]: So when I was going to Florida, I was looking up my hotel.
• 2:09
  [SPEAKER_00]: I didn't have a choice.
• 2:09
  [SPEAKER_00]: I had to just stay at that hotel, and I didn't have a gym.
• 2:13
  [SPEAKER_00]: And you know, I was going to have a rental car, so I'm like, all right, let's go, looked up local gyms.
• 2:18
  [SPEAKER_00]: I had a plan and place before I even took off.
• 2:21
  [SPEAKER_00]: So that's my number one piece of advice is if you are traveling, if you are going camping, if you're going in a hotel and Airbnb, you're going somewhere, is there a gym for you to go to, is that an option for you can you go to a local gym stay on your program.
• 2:37
  [SPEAKER_00]: It'll make you feel better.
• 2:38
  [SPEAKER_00]: You won't come back coming home from your vacation.
• 2:41
  [SPEAKER_00]: feeling like you're in the hole and trying to dig yourself out because that is a terrible, terrible feeling.
• 2:48
  [SPEAKER_00]: So look, but also too, where are you at before you went on this vacation?
• 2:55
  [SPEAKER_00]: Have you been hustling hard for six, eight weeks?
• 2:59
  [SPEAKER_00]: And you're like, I am doing it.
• 3:00
  [SPEAKER_00]: I am showing up, like I am on my grind.
• 3:04
  [SPEAKER_00]: If that's the case, is it time for a good, like four or five day rest period?
• 3:10
  [SPEAKER_00]: Because that is equally crucial for your growth of muscle.
• 3:15
  [SPEAKER_00]: You have to have that recovery type.
• 3:17
  [SPEAKER_00]: And they say every six to eight weeks, you should be taking a five day rest.
• 3:22
  [SPEAKER_00]: where you're doing nothing, maybe yoga, walking, things like that, and let your body get caught up and recover.
• 3:28
  [SPEAKER_00]: So ask yourself, where have you been?
• 3:30
  [SPEAKER_00]: If you have not been doing that great, and your training is, you know, you're just getting started and you don't want to lose momentum.
• 3:35
  [SPEAKER_00]: Yeah, you're looking up the gym, you're seeing where you can do your workouts, keep going, keep going.
• 3:41
  [SPEAKER_00]: If you are someone who is training hard, and you're like, it might be time to take a rest, and that is going to be a rest period.
• 3:47
  [SPEAKER_00]: So I'm leaving again next week, my goal right now is to go as hard as I can be smart about it.
• 3:54
  [SPEAKER_00]: And then while I'm there.
• 3:56
  [SPEAKER_00]: I might go one or two days with my brother to the gym.
• 3:59
  [SPEAKER_00]: We'll see what that looks like, but I'm mentally preparing that like it's, that is not going to be my hard core training time and I'm gonna push up until I get up to that point.
• 4:08
  [SPEAKER_00]: Stephanie has her trip coming up.
• 4:10
  [SPEAKER_00]: And we had to look, how hard have you been training?
• 4:12
  [SPEAKER_00]: What has it been looking like for you?
• 4:14
  [SPEAKER_00]: What's the best thing for you to do once you are there?
• 4:18
  [SPEAKER_00]: with your kids, with your friends, or at the beach, everything.
• 4:21
  [SPEAKER_00]: This is recovery time for you, Stephanie.
• 4:23
  [SPEAKER_00]: Like you, this needs to be recovery time.
• 4:25
  [SPEAKER_00]: Stay on top of your food.
• 4:27
  [SPEAKER_00]: You're going to be smart and enjoy the ice cream cone with the kids.
• 4:31
  [SPEAKER_00]: But overall, use this as your recovery, get back at it when you come back.
• 4:35
  [SPEAKER_00]: So there is no right or wrong answer, and there is no like, no, you go on vacation, like you keep going.
• 4:40
  [SPEAKER_00]: There's a lot of questions asked before you get to that point.
• 4:44
  [SPEAKER_00]: And unfortunately, most people are in the boat in the position of
• 4:50
  [SPEAKER_00]: just getting started.
• 4:51
  [SPEAKER_00]: They're trying to build momentum in that consistency.
• 4:54
  [SPEAKER_00]: And while they're gone, you really do need to keep going.
• 4:57
  [SPEAKER_00]: You need to find that local gym.
• 4:58
  [SPEAKER_00]: You need to hit the gym hotel.
• 5:00
  [SPEAKER_00]: You need to figure out something and keep going.
• 5:02
  [SPEAKER_00]: Majority of his high mats the situation.
• 5:04
  [SPEAKER_00]: And that's okay.
• 5:05
  [SPEAKER_00]: consistency is key, and I know how cheesy that sounds, we say at all the time, but it is true.
• 5:12
  [SPEAKER_00]: And here's my other cheesy saying that I've said before, progress equals motivation.
• 5:16
  [SPEAKER_00]: The more progress you have, the more motivation that's going to create inside of you, and you're going to feel better.
• 5:22
  [SPEAKER_00]: So today's episode with Stephanie, we are diving into what goals we're trying to hit, why it's not a good thing to be saying like I have all these goals I want to hit and why people say that and is what you want matching up with what you're willing to do.
• 5:37
  [SPEAKER_00]: So it's really, really good conversation around that.
• 5:39
  [SPEAKER_00]: I just around nutrition about our kids putting in the reps and changing who you are and who you're becoming and how you're not just going to be that person next week.
• 5:48
  [SPEAKER_00]: like you are a person that shows up as a gym maybe once a week twice a week.
• 5:52
  [SPEAKER_00]: But you're like, no, I got these goals and next week, I'm going to go five times.
• 5:56
  [SPEAKER_00]: Bitch, no, you're not.
• 5:57
  [SPEAKER_00]: Are you kidding me?
• 5:58
  [SPEAKER_00]: You know, you, you are not her yet.
• 6:01
  [SPEAKER_00]: We need to practice how about next week.
• 6:03
  [SPEAKER_00]: We try to hit at three times.
• 6:05
  [SPEAKER_00]: And you know what, the week after that, we try to hit three times again.
• 6:09
  [SPEAKER_00]: And then the next week after that, depending on where we're at with summer and kids, maybe three times again, then we're going to go to four.
• 6:16
  [SPEAKER_00]: Then we're going to go to five and we're going to build and we're going to practice and set you up for for success, not failure.
• 6:22
  [SPEAKER_00]: If we're like, yeah, next week you got this you're going five time boom.
• 6:26
  [SPEAKER_00]: Uh-oh, and trust me, I want to get my clients to their goals as fast as possible, too.
• 6:32
  [SPEAKER_00]: Like, yes, I want you to look fabulous in the blink of an eye in two months.
• 6:36
  [SPEAKER_00]: It's not going to happen.
• 6:38
  [SPEAKER_00]: Well, it could happen.
• 6:39
  [SPEAKER_00]: Don't get me wrong.
• 6:40
  [SPEAKER_00]: It could happen, but it's not going to last.
• 6:43
  [SPEAKER_00]: And that's my goal is to making it last.
• 6:44
  [SPEAKER_00]: So check out the show notes.
• 6:45
  [SPEAKER_00]: We'll put the links if you want to book a call with me or Stephanie.
• 6:48
  [SPEAKER_00]: We'll have links to our swag in there.
• 6:51
  [SPEAKER_00]: We'll have links to the previous podcast that she was in.
• 6:54
  [SPEAKER_00]: And it's a great episode.
• 6:55
  [SPEAKER_00]: All right, everyone.
• 6:56
  [SPEAKER_00]: Enjoy the show.
• 6:57
  [SPEAKER_00]: Hey everyone, welcome to the bomb life podcast today.
• 7:02
  [SPEAKER_00]: I have a special returning guest.
• 7:04
  [SPEAKER_00]: I actually want to say co-host because I think if you come on more than like one or two times, we can say co-host.
• 7:09
  [SPEAKER_00]: We have Stephanie Cruz back on with us.
• 7:11
  [SPEAKER_00]: Welcome Stephanie.
• 7:13
  [SPEAKER_00]: Hi, I'm so glad to be back.
• 7:15
  [SPEAKER_00]: I'm excited to have you.
• 7:17
  [SPEAKER_00]: We always have great like emails and feedback when you're on.
• 7:22
  [SPEAKER_00]: People love you.
• 7:23
  [SPEAKER_00]: People actually started following you and along on your journey, like you've been such an inspiration to everyone that listens to my followers and everything.
• 7:31
  [SPEAKER_00]: So keep it up.
• 7:34
  [SPEAKER_00]: Yeah.
• 7:34
  [SPEAKER_00]: Absolutely.
• 7:36
  [SPEAKER_00]: And today, we're doing things a little bit different.
• 7:40
  [SPEAKER_00]: We're not different, but just we're just going to have a real conversation about a few things.
• 7:45
  [SPEAKER_00]: As you guys know, Stephanie is a coach in the program, busy to bomb and her transformation is huge.
• 7:54
  [SPEAKER_00]: Stephanie, how long have you been with us just to recap a little bit from maybe people that didn't hear the first episode that you were on with me?
• 8:03
  [SPEAKER_01]: I came to a mom like I was in a group like a small group and we were in that for a month and then like I was like officially officially with like the rest of the group in June of 23.
• 8:15
  [SPEAKER_01]: Yeah.
• 8:16
  [SPEAKER_01]: So like it's definitely been like three years and I have listened to everything that you have to say.
• 8:22
  [SPEAKER_00]: A change in your life, but I love that.
• 8:26
  [SPEAKER_00]: And I love that it is taking you three years through this journey and take out where you're at.
• 8:31
  [SPEAKER_00]: Like that time frame is so perfect.
• 8:35
  [SPEAKER_00]: And then if we just say, well, in another three years, you know where you'll be because, I mean, realistically, to get the change that you want, you're looking at like six years.
• 8:46
  [SPEAKER_00]: people hate that.
• 8:48
  [SPEAKER_01]: They do, but like every thing like each of those years, I can look back on them.
• 8:52
  [SPEAKER_01]: And I can see a specific transformation for each year that was required lead up to the next one.
• 9:00
  [SPEAKER_01]: I would not be where I was at if I didn't do the year's work prior to it.
• 9:05
  [SPEAKER_00]: Right.
• 9:05
  [SPEAKER_00]: Yeah.
• 9:06
  [SPEAKER_00]: Yeah.
• 9:06
  [SPEAKER_00]: That that growth that journey that up and down like you needed to be where you were at for because I feel like you got kind of not stuck, but you were just in a very same position for what maybe a year or so before we start one on one coaching.
• 9:22
  [SPEAKER_01]: Yeah, and like I was my focus was on the the century that I was doing on my bike.
• 9:30
  [SPEAKER_01]: And so like Obama, like I was still doing the workouts, but not as intense as I typically would have done it.
• 9:38
  [SPEAKER_01]: Yeah.
• 9:39
  [SPEAKER_01]: And I was more focusing on making sure I had enough fuel and energy for the bike rides and all of that stuff.
• 9:46
  [SPEAKER_01]: And my life basically just was surrounded around that.
• 9:51
  [SPEAKER_01]: when I had finished that century, that's whenever I reached out to you that, hey, I mean, one-on-one because I just finished a century, I'm 170 pounds, that doesn't sound right for someone who's five to three.
• 10:04
  [SPEAKER_01]: Okay, I did it.
• 10:05
  [SPEAKER_01]: I was successful, right?
• 10:07
  [SPEAKER_01]: I didn't die and like, I got my century done in eight hours.
• 10:10
  [SPEAKER_01]: I was super proud of myself, but the fact that I still weighed what I did at my height is like, obviously, I'm not doing something entirely
• 10:21
  [SPEAKER_00]: Isn't it?
• 10:22
  [SPEAKER_00]: Isn't it crazy too because you were like so physically fit?
• 10:26
  [SPEAKER_01]: I what I was and I still am, but my I will tell you my legs look significant better than when I was doing the sentence right?
• 10:35
  [SPEAKER_00]: Isn't that crazy?
• 10:36
  [SPEAKER_00]: It's crazy though.
• 10:37
  [SPEAKER_00]: It's true.
• 10:38
  [SPEAKER_00]: And you know, you get that a lot like I'll have people that contact me and they're like, I'm in shape, you know, I do crossfit or a lot of people train for big races, you know, whether it's bike or marathons or something.
• 10:53
  [SPEAKER_00]: And I'm like, great, but they know they way too much, they can run 20 miles, but their BMI, and their body fat percentage, and their muscle isn't where they're at.
• 11:05
  [SPEAKER_00]: And I think that's a big misconception for people is like, no, I work out, I do things, okay, great, but that doesn't mean that you'll have the physique and the look that you want.
• 11:15
  [SPEAKER_00]: And it's so weird, because I almost want to say it's like, even though you're in shape, it doesn't mean that you're in shape.
• 11:23
  [SPEAKER_01]: The way that you have to eat whenever you're doing those endurance sports are significantly different than whenever you're strength training to make sure the holding on to that skeletal muscle back we're all after because that's what's going to help us stand up when we're 70 years old the protein is not a priority.
• 11:45
  [SPEAKER_01]: for whenever you're doing strength.
• 11:47
  [SPEAKER_01]: All right, I mean, endurance training, right?
• 11:50
  [SPEAKER_01]: Your carbs are because you need to have that glucose right there just to go.
• 11:56
  [SPEAKER_01]: And I mean, that's why they make those like honey packets and just like it's just straight up carbs and sugar and it gets the medium burned off.
• 12:04
  [SPEAKER_01]: But you get stuck in that state of only being able carbs and your protein, right?
• 12:12
  [SPEAKER_01]: They really don't want you to eat and like for like me, she didn't want me to eat more than like 100 grams of protein.
• 12:20
  [SPEAKER_01]: I believe it.
• 12:21
  [SPEAKER_01]: So, as we wanted the calories to go towards carb.
• 12:26
  [SPEAKER_00]: right what you need it and it's it's always interesting getting people to switch their mindset over yeah and and to watch your calories in your macros and in a whole different light like I have one client there they were super big into like cycling so the goal was to get more lean um have more muscle be more like jacked yet
• 12:52
  [SPEAKER_00]: keep the body weight down, but muscle going up, and they wanted to wait down because he need to be lighter on the bike.
• 12:59
  [SPEAKER_00]: Yep, you know, I'm like, oh, we got our work cut out for us.
• 13:03
  [SPEAKER_00]: And what's funny though is that the more lean he got, and we kept the muscle going up, the body weight really hasn't changed a whole lot.
• 13:11
  [SPEAKER_00]: But his body is completely different.
• 13:14
  [SPEAKER_00]: And now he's like, yeah, I don't think I want to look like the other guys that cycle on the bike because a lot of them are really small.
• 13:20
  [SPEAKER_00]: They're a smaller built man because.
• 13:24
  [SPEAKER_00]: You know, he didn't want us to be able to go faster and my thing with him and and even with you and everyone, it's always like keep an open mind like just trust this process because you've never been this age before with your kids this age at the stage of school or life or with your career.
• 13:46
  [SPEAKER_00]: at this weight with these hormones and this amount of muscle.
• 13:53
  [SPEAKER_00]: And you don't know like what we don't know what's going to happen when we get you down to, if this is a guy like 185, yet your body fat percentage is now gone from 20%, you know, close to 18 or 17.
• 14:10
  [SPEAKER_00]: And I'm like, and he was always like, I guess I never thought of it that way before.
• 14:13
  [SPEAKER_00]: I never, I never really was like, open that.
• 14:16
  [SPEAKER_00]: I'm like, so it's so much not like chasing that number on the scale, but let's see what happens when we start shifting muscle and fat and things like that.
• 14:23
  [SPEAKER_00]: And he's like, way happier now than he was.
• 14:26
  [SPEAKER_00]: And it's crazy because the whole goal was focused around cycling.
• 14:30
  [SPEAKER_00]: the whole goal was to weigh less to get me faster on my bike.
• 14:33
  [SPEAKER_01]: And now he's like I've had a bunch of fun and on that bike and then just being able to go miles upon miles.
• 14:39
  [SPEAKER_01]: Like I cannot tell you why it gives you this just to hopefully it's it's like whenever you hit like a really heavy PR.
• 14:47
  [SPEAKER_01]: It just makes you want to go heavier.
• 14:50
  [SPEAKER_01]: Yeah, the same thing.
• 14:52
  [SPEAKER_01]: You gotta like, okay, now this is unhealthy.
• 14:56
  [SPEAKER_00]: I believe it.
• 14:56
  [SPEAKER_00]: One of the topics that I wanted to talk about with you was because, you know, we both work with people.
• 15:01
  [SPEAKER_00]: Stephanie does calls, so like if you booked a discovery call like you totally could get Stephanie talking outside people.
• 15:08
  [SPEAKER_00]: And then with people within clients and everything and her and I always bouncing things back and forth.
• 15:14
  [SPEAKER_00]: And she's talking with people and I'm talking with people and we're sharing on back and forth.
• 15:18
  [SPEAKER_00]: And the one thing and we've talked about this before in the podcast before, but people and it's something that we see all the time and we can't talk about enough is that people they always want
• 15:31
  [SPEAKER_00]: things that they're not actually willing to do the work to achieve.
• 15:36
  [SPEAKER_00]: Like, I mean, how many times do we hear someone say that they're like, I want this.
• 15:43
  [SPEAKER_00]: I want to weigh this amount and have this look and I've said this before and here, tone, I want to be tone.
• 15:50
  [SPEAKER_00]: And then when we lay it out, like this is what we need from you, then this is what this is going to do.
• 15:55
  [SPEAKER_00]: Like that person that you just sent me the video of and how they look and you're like, yeah, this, this is what I want to look like.
• 16:02
  [SPEAKER_00]: That person is in the gym six days a week, probably, and at least three leg workouts.
• 16:07
  [SPEAKER_00]: And she knows exactly where her protein is and her macros and everything.
• 16:11
  [SPEAKER_00]: And we can hardly get this person to the gym three times a week.
• 16:14
  [SPEAKER_00]: but they're going for, and they want to achieve someone who is a six, seven person, six, seven times in the gym.
• 16:23
  [SPEAKER_00]: And it's like, I just, I just want, but their willing is here.
• 16:26
  [SPEAKER_01]: And whenever I, I something that I've also noticed is like, when they tell us what they want, like we ask them what their goals are, they'll give us a lift that is like, eight to 10 things long.
• 16:44
  [SPEAKER_01]: Realistically, you're not going to be able to achieve all that all at one time.
• 16:50
  [SPEAKER_01]: No, I mean, you get that one person, it may be, but nine times out of ten.
• 16:59
  [SPEAKER_01]: You're going to want to, you want to like put it down to more like.
• 17:04
  [SPEAKER_01]: three, maybe four goals.
• 17:07
  [SPEAKER_01]: If you're talking about like a month time span, you might even want to dwindle it down to two.
• 17:13
  [SPEAKER_01]: That way you give it your all.
• 17:16
  [SPEAKER_01]: And once you give it your all, then all the sudden,
• 17:19
  [SPEAKER_01]: those two goals end up becoming a non-negotiable.
• 17:24
  [SPEAKER_01]: And it just happens automatically.
• 17:26
  [SPEAKER_01]: And then start adding another one or two things on top of that.
• 17:31
  [SPEAKER_01]: Oh, now I'm tracking all of my macros.
• 17:33
  [SPEAKER_01]: I know exactly where all of my food is going to be throughout the day.
• 17:37
  [SPEAKER_01]: I know what it's going to be.
• 17:38
  [SPEAKER_01]: I know I'm going to hit my protein.
• 17:41
  [SPEAKER_01]: I've got it scheduled for this time in this time around my
• 17:48
  [SPEAKER_01]: and we're going to build our muscle on that, but that becomes our non-negotiable.
• 17:54
  [SPEAKER_01]: Now we're adding on top of that, okay, we need to make sure we're getting 10 to 12,000 steps a day because I've stuck with that.
• 18:03
  [SPEAKER_01]: Okay, then we're being intentional about that until it becomes, again, another non-negotiable, right?
• 18:11
  [SPEAKER_01]: That's where it comes in.
• 18:12
  [SPEAKER_01]: It's like we say on the podcast,
• 18:18
  [SPEAKER_01]: Okay.
• 18:19
  [SPEAKER_00]: Yeah, well, and I think people get like, they get just super not excited, but when they realize that their shit isn't their shit their life isn't shambles and it's shit.
• 18:29
  [SPEAKER_00]: They're like.
• 18:31
  [SPEAKER_00]: this needs to change and this needs to change it.
• 18:33
  [SPEAKER_00]: I'm not sleeping and I eat too much and this happens and I'm not walking and I don't have sex and like they want you like open that you know Pandora's box and you really are honest with yourself of like okay what what do I need to change like what is what is making me unhappy and you sit with yourself for it and you sit in it you really do realize like holy shit there's a lot wrong here.
• 18:59
  [SPEAKER_00]: There's a lot, and I think that's what makes so many people give us the list of like to like change all of this.
• 19:05
  [SPEAKER_00]: It's like, boom, just, and I need to change this, this, this, this, this, and they don't realize too that, okay, let's narrow it down to like three things.
• 19:13
  [SPEAKER_00]: Let's like, what are the three goals this month?
• 19:15
  [SPEAKER_00]: The first two are just supporting them to hit the third goal.
• 19:20
  [SPEAKER_00]: Yeah, like getting better sleep and paying attention to their nutrition is going to help them lose the 10 pounds.
• 19:29
  [SPEAKER_00]: They all like work with each other.
• 19:32
  [SPEAKER_01]: Yes, we know everybody always wants to lose weight.
• 19:35
  [SPEAKER_01]: We know that whenever we're doing onboarding and we get those really long lift and that's whenever you're telling them, OK, I want you to ask yourself, why seven times.
• 19:48
  [SPEAKER_01]: Yeah, seven is the baby that is going to twinkle your lift down.
• 19:55
  [SPEAKER_01]: to the root cause that you actually need to be working on.
• 19:58
  [SPEAKER_01]: You're talking about one can lose weight.
• 20:00
  [SPEAKER_01]: Well, why do you want to lose weight?
• 20:01
  [SPEAKER_01]: Because I eat too much food.
• 20:03
  [SPEAKER_01]: Okay.
• 20:03
  [SPEAKER_01]: Well, why do you eat too much food because I keep junk food around.
• 20:07
  [SPEAKER_01]: And I just grab with easy.
• 20:08
  [SPEAKER_01]: Okay.
• 20:08
  [SPEAKER_01]: You grab with easy.
• 20:10
  [SPEAKER_01]: So why do you only have that?
• 20:12
  [SPEAKER_01]: Well, I have kids.
• 20:14
  [SPEAKER_01]: Why do you not grab help for you?
• 20:18
  [SPEAKER_01]: Why are you putting yourself on the bath burner?
• 20:21
  [SPEAKER_01]: And then yours, you get to that seventh layer and it's because you don't think you have me value to yourself because you just weren't treated right at the kid and we actually need to work on little you right and it started off is like, oh, I just want to lose 30 pounds.
• 20:38
  [SPEAKER_01]: Yeah, you went from okay with with 10 times to little you need to heal from your past realm in order to lose that sounds.
• 20:47
  [SPEAKER_00]: I know.
• 20:48
  [SPEAKER_00]: That's like these conversations are so important to have and to remind people of like, be careful what you say that you want.
• 20:55
  [SPEAKER_00]: Are you willing to do the work to get there?
• 20:58
  [SPEAKER_00]: How many goals or saying like how many things are there at your saying you wanna hit and achieve?
• 21:02
  [SPEAKER_00]: Be careful with that.
• 21:03
  [SPEAKER_00]: Like I just don't think enough people break this down and I swear to God, I will like,
• 21:09
  [SPEAKER_00]: be on my deathbed, like pounding it into people's head, that like the micro shifts have to happen.
• 21:15
  [SPEAKER_00]: You have to back the train up and take it one tiny shift at a time.
• 21:22
  [SPEAKER_01]: And it doesn't like, when we say tiny shift, we truly mean tiny like it can be something as simple as adding an extra cup of water every single day for your not water like just add one extra bottle of water that for a week okay now let's move let's see if we can move to two.
• 21:44
  [SPEAKER_01]: it's the same with the steps like you don't have to do anything amount all of the sudden just add in okay let's do a 10 minute walk every day or a week let's let's build on that you create the motivation you make the movement the motivation is going to follow
• 22:05
  [SPEAKER_00]: Well, and I don't think people realize either like that's a really good point with just like a walk and a stop.
• 22:11
  [SPEAKER_00]: Okay, seven days, 10 days like we're going to hit this goal and then they get into day one day two day three and then by day four, they've missed on and they missed day five.
• 22:21
  [SPEAKER_00]: No one stops to go, wait, what caused you to miss day five?
• 22:27
  [SPEAKER_00]: Why didn't you hit it day four?
• 22:29
  [SPEAKER_00]: Like, don't just say, oh, I only made it four days, and then I got too busy, you know, and then this hit, and then this hit, or whatever, hold on.
• 22:36
  [SPEAKER_00]: What made you stop?
• 22:38
  [SPEAKER_00]: Oh, well.
• 22:39
  [SPEAKER_00]: someone got sick or like I couldn't leave the kids if you have kids at home or I got caught up at work a little bit later.
• 22:46
  [SPEAKER_00]: Okay.
• 22:47
  [SPEAKER_00]: They do have a plan to be in place of like if you plan on walking after school, after work or whatever.
• 22:53
  [SPEAKER_00]: No.
• 22:55
  [SPEAKER_00]: So maybe now to help you and not miss that next time, we have to have a backup plan.
• 23:00
  [SPEAKER_00]: Okay.
• 23:01
  [SPEAKER_00]: And then other times, people are just like, I was just too tired, and I was too tired and just I couldn't fit it in.
• 23:08
  [SPEAKER_00]: Okay, well, when did you schedule that walk?
• 23:11
  [SPEAKER_00]: Was it scheduled in at the very end of your day?
• 23:14
  [SPEAKER_00]: You don't I mean like now we're picking up on like the truth of like what really prevented you from getting there.
• 23:20
  [SPEAKER_00]: It's not because you're lazy and you just couldn't keep doing it.
• 23:23
  [SPEAKER_00]: It's because life happened and through some stuff in your way.
• 23:27
  [SPEAKER_00]: And that, you know, impacted whether or not you've showed up.
• 23:31
  [SPEAKER_00]: So if you can like keep making these changes as you go and identifying like what Roblox got in your way, oh my god, you'll hit 10, 10 days.
• 23:40
  [SPEAKER_00]: No problem.
• 23:41
  [SPEAKER_00]: Yep.
• 23:43
  [SPEAKER_00]: Absolutely.
• 23:44
  [SPEAKER_00]: And then before you know it, you're going to be the person going to the gym six days a week.
• 23:48
  [SPEAKER_01]: Yeah.
• 23:48
  [SPEAKER_01]: And I mean, I want to point out, like, if you're scheduling, let's say you're it's blocking the steps.
• 23:55
  [SPEAKER_01]: If you're only scheduling that 10 minute walk at the very end of your day after you've exhausted yourself and all of these things and after you've.
• 24:04
  [SPEAKER_01]: been putting yourself last all day, right?
• 24:08
  [SPEAKER_01]: You are setting yourself up to give yourself the excuse to not do this.
• 24:14
  [SPEAKER_01]: You are still putting yourself on the back burner by not setting this up as the priority.
• 24:19
  [SPEAKER_01]: Instead, how about we put this in the front?
• 24:23
  [SPEAKER_01]: Maybe not like right as you wake up in the morning.
• 24:25
  [SPEAKER_01]: I understand that, but like
• 24:28
  [SPEAKER_01]: How long is your lunch break at work right do you have access to just walk somewhere for 10 minutes like does it take 10 minutes to get from.
• 24:38
  [SPEAKER_01]: Your desk to your car right I think as simple as that.
• 24:43
  [SPEAKER_00]: you're making such a good point.
• 24:44
  [SPEAKER_00]: I have, I have said this countless times to a lot of my one-on-one clients because they are like so busy.
• 24:51
  [SPEAKER_00]: Like their lives are insane and I've noticed patterns with a lot of them that they'll go and do their work out like 830 9 o'clock at night because I'm going to use air quotes.
• 25:02
  [SPEAKER_00]: It's the only time I can fit it in.
• 25:04
  [SPEAKER_00]: Might be true, whatever, but I was like you also have to realize and see that you're using the last little bit of gas that you have in your tank for you to go and crush it.
• 25:18
  [SPEAKER_00]: to create a really big physical change with your body.
• 25:21
  [SPEAKER_00]: Make that make sense.
• 25:22
  [SPEAKER_00]: You tell me how you're gonna make progress by just using the last couple drops of gas in your tank to build muscle and rip and repair and go into like just fucking beast mode.
• 25:32
  [SPEAKER_00]: You know, during that time, where the music's going and everyone's away from you and like we call like our hot girl time, you know?
• 25:38
  [SPEAKER_00]: Like, you tell me how that's gonna happen four days a week at 9.39 where you're like,
• 25:44
  [SPEAKER_01]: Just gotta get four more sets and then I can get to bed and if I get to bed now, then I can just get at least get five hours asleep and vote it like That person is not gonna be sitting there counting their bicep curl going one, two, three, laying down there they're they're just doing this That's not what's gonna create that muscle.
• 26:04
  [SPEAKER_00]: Yep.
• 26:05
  [SPEAKER_00]: Yep, and this I see this all the time and then they'll say but I don't have any other time during the day
• 26:13
  [SPEAKER_00]: And I just call bullshit on that.
• 26:16
  [SPEAKER_00]: Like, I know you're busy.
• 26:18
  [SPEAKER_00]: I know you are like if someone is a doctor or a therapist or someone who has calls or back to back appointments, right?
• 26:27
  [SPEAKER_00]: That sucks, because it's like one after another after another, but what if you blocked off, and this was a suggestion I made to someone, and I know this can resonate with a lot of people, I was like, what if you blocked off two hours in the day for your lunch?
• 26:40
  [SPEAKER_00]: And then you work and you don't close until six or seven or whatever.
• 26:43
  [SPEAKER_00]: No, no, I can't do that.
• 26:44
  [SPEAKER_00]: I don't want to work that late because then I'm not home and for dinner and blah, blah.
• 26:48
  [SPEAKER_00]: I'm like, yeah, but you're going home and you're changing and you're going to your
• 26:57
  [SPEAKER_00]: Anyways, how amazing would it be to go on your lunch break every day or or maybe we have every day like maybe just two or three days a week like Monday's Wednesday's Fridays.
• 27:06
  [SPEAKER_00]: We do this and you walk it off and you leave work.
• 27:09
  [SPEAKER_00]: You go to the gym, get it done.
• 27:11
  [SPEAKER_00]: You still have fuel in your tank.
• 27:13
  [SPEAKER_00]: You had a good lunch.
• 27:14
  [SPEAKER_00]: Fueled you before you worked out.
• 27:16
  [SPEAKER_00]: Then you come back and you continue to see patients or clients or your next like whatever.
• 27:25
  [SPEAKER_01]: forget about the dopamine rush that you're going to hit after that work out.
• 27:28
  [SPEAKER_01]: Right.
• 27:28
  [SPEAKER_01]: I'm not going to work.
• 27:30
  [SPEAKER_01]: What is going to be all as clients have found re-energized for work after working your muscles.
• 27:37
  [SPEAKER_00]: Such a good point.
• 27:38
  [SPEAKER_00]: And how good of quality are your clients patients, people, whatever appointments getting at five o'clock.
• 27:47
  [SPEAKER_00]: Are you literally falling asleep and like,
• 27:51
  [SPEAKER_01]: hate scheduling appointments at the end of the day because I know I'm going to get just the the last but the gas that that person has.
• 27:58
  [SPEAKER_01]: Yes, not not that I'm upset about that.
• 28:01
  [SPEAKER_01]: It's more of just like I understand the end of the day.
• 28:03
  [SPEAKER_01]: You want to be done.
• 28:04
  [SPEAKER_01]: You get it.
• 28:04
  [SPEAKER_01]: I don't need that person.
• 28:06
  [SPEAKER_00]: I know.
• 28:07
  [SPEAKER_00]: I totally agree.
• 28:08
  [SPEAKER_00]: I am that's funny that you say that because I'm mindful about what I schedule to and they're like, we have a 530 of like, thank you.
• 28:14
  [SPEAKER_00]: No, thank you.
• 28:15
  [SPEAKER_00]: You were going to be burnt out.
• 28:16
  [SPEAKER_00]: I know you've been in the office all day long.
• 28:18
  [SPEAKER_00]: You haven't
• 28:20
  [SPEAKER_00]: I mean, we, we got these things and I know there are people probably listening go and like, no, that's just not possible.
• 28:25
  [SPEAKER_00]: You just, you don't understand as a lawyer, as a physician, you just can't schedule things in the middle of the day and like, okay, then in the morning.
• 28:34
  [SPEAKER_00]: Or like I said before, what if it's just two days, two days, you take a long ass lunch break, and then the other two days, you're up at five.
• 28:43
  [SPEAKER_01]: We have a couple of months.
• 28:45
  [SPEAKER_01]: in our group that wake up.
• 28:46
  [SPEAKER_01]: I think one of them except a 430.
• 28:48
  [SPEAKER_01]: Yeah.
• 28:49
  [SPEAKER_01]: And she has a job.
• 28:51
  [SPEAKER_01]: She's going to fill the end.
• 28:52
  [SPEAKER_01]: This is what she did to figure it out.
• 28:54
  [SPEAKER_01]: She's like, you know what?
• 28:55
  [SPEAKER_01]: I do need to work out.
• 28:56
  [SPEAKER_01]: And I know I need to fit it in somewhere.
• 28:58
  [SPEAKER_01]: My day is so freaking busy.
• 29:01
  [SPEAKER_01]: She wakes up at 430 and she gets her work out on every single day.
• 29:04
  [SPEAKER_00]: Yep.
• 29:05
  [SPEAKER_00]: Yep.
• 29:06
  [SPEAKER_01]: And it shows, it shows in her result.
• 29:09
  [SPEAKER_00]: Yep.
• 29:10
  [SPEAKER_00]: And I got to say this.
• 29:11
  [SPEAKER_00]: I know you and I were having a conversation about this and trying to help people.
• 29:15
  [SPEAKER_00]: This is like a super common thing.
• 29:16
  [SPEAKER_00]: And it's something I'm always telling people in the group, too, is like you're not going to wake up and just be that person that does this new schedule next week.
• 29:25
  [SPEAKER_00]: You know, we can map out the most beautiful schedule in the world.
• 29:28
  [SPEAKER_00]: And be like, this is your new schedule.
• 29:29
  [SPEAKER_00]: Look how shiny it is.
• 29:30
  [SPEAKER_00]: I use highlighters and everything.
• 29:31
  [SPEAKER_00]: That's great.
• 29:32
  [SPEAKER_00]: But if you're not that person,
• 29:34
  [SPEAKER_00]: to perform that schedule, it's worthless.
• 29:37
  [SPEAKER_00]: As organized and pretty as we've made it, it's worthless.
• 29:40
  [SPEAKER_00]: So before we do that, you need to practice, like we say, put in the reps.
• 29:47
  [SPEAKER_00]: being the person that shows up daily for you and that could be like you said going for a walk on Monday and then Tuesday you're doing your leg workout for you and then one day you're doing your grow shopping and meal prepping and you're doing your other walk you know like in your just one day at a time and everything counts everything matters because that's a wrap that's like saying
• 30:29
  [SPEAKER_00]: right, but you just, you people don't realize that you have to practice.
• 30:34
  [SPEAKER_00]: They want to become this person so that and I get it and I want that for them too.
• 30:40
  [SPEAKER_00]: And I'm like, but you have no idea how much work like you and I have put in to be the women that have our moms that run a household that have jobs that do shit and still show up at the gym six days a week and have moved that part of our life into the non-negotiable section of our brain.
• 30:57
  [SPEAKER_00]: like we have put in blood sweat and tears, young bitterly.
• 31:02
  [SPEAKER_01]: Yep, at this point, my kids are always asking every single day, because it's summer right now.
• 31:08
  [SPEAKER_01]: They ask me, Mom, are we going to the gym today?
• 31:10
  [SPEAKER_01]: Yep, I'm going to the gym today.
• 31:12
  [SPEAKER_01]: Okay, when are we going to the gym today?
• 31:14
  [SPEAKER_01]: My kids will ask who wins.
• 31:16
  [SPEAKER_01]: We are going to the gym.
• 31:17
  [SPEAKER_01]: Yes.
• 31:19
  [SPEAKER_01]: They want to know, are we going in the morning?
• 31:20
  [SPEAKER_01]: Are we going the afternoon?
• 31:22
  [SPEAKER_01]: It's not, is.
• 31:23
  [SPEAKER_01]: Are you going to the gym?
• 31:26
  [SPEAKER_01]: not if when is they already know like if we go in the morning, that means we could go back to the gym again later in the day for pool time.
• 31:36
  [SPEAKER_00]: So like if they they already know yep, I got to ask you this so before like go back in your mind like a year and a half ago or maybe last summer I don't know did your kids ask you that then.
• 31:51
  [SPEAKER_01]: It was.
• 31:52
  [SPEAKER_01]: If it was last summer, it was more about why isn't mommy writing her bike as much anymore.
• 31:59
  [SPEAKER_01]: See, they did that by now that and it had shifted from cycling to strength training.
• 32:06
  [SPEAKER_01]: But I do have that I do have a significant difference between this year and last year food wise.
• 32:13
  [SPEAKER_01]: I have my kids trained now at least my older one that can that can read.
• 32:20
  [SPEAKER_01]: They will pick up the thing that they want, like it's a bag of chips or something like that they won't even ask me if they can have it now before they read the back of it.
• 32:31
  [SPEAKER_01]: And if they see any particular oils that they know that I will say no to, they will put it that they won't even ask me anymore.
• 32:38
  [SPEAKER_00]: Isn't it wonderful, they're trading like that.
• 32:40
  [SPEAKER_01]: And so when they find something, when they, when they believe that they have truly found something that is mom approved, they will typically come up just like with the brightest smile on their face.
• 32:50
  [SPEAKER_01]: Mommy, can I have this?
• 32:51
  [SPEAKER_01]: I look at the ingredients.
• 32:53
  [SPEAKER_00]: Funny.
• 32:54
  [SPEAKER_01]: It's safe.
• 32:55
  [SPEAKER_01]: It's good.
• 32:56
  [SPEAKER_00]: I do, you've changed those kids' lives.
• 32:59
  [SPEAKER_00]: Like you have changed the pet, you have no idea.
• 33:01
  [SPEAKER_00]: Like we're laughing about it, and it's funny, and it's, it's cute, and like, it makes our life easier.
• 33:07
  [SPEAKER_00]: But to have children that even know that food have labels on them and ingredients on them, it's huge.
• 33:18
  [SPEAKER_00]: You know, it's, it's so life-changing and it's so important because we work with adults that have never even looked at the ingredients before.
• 33:27
  [SPEAKER_00]: We work with adults that have worked with other adults and other coaches and trainers and they weren't asking them what was in their food and then they come to us and are like, oh, that's great nutrition facts, but what's in it?
• 33:39
  [SPEAKER_01]: I don't know, I feel like sometimes we have had some adults that
• 33:47
  [SPEAKER_01]: Are aware of what a portion is.
• 33:50
  [SPEAKER_01]: Yes, whenever my kid does feel like a snack is like, I mean, yeah, we get the lesser evil popcorn and all of those little snacks.
• 33:59
  [SPEAKER_01]: I do keep those stuff in my cover because my kids do need to and it's summer we have summer snacks.
• 34:16
  [SPEAKER_01]: portion.
• 34:17
  [SPEAKER_01]: Look at the back and I have taught them how to read the back.
• 34:19
  [SPEAKER_01]: Okay, this is what how much one is this says one cup.
• 34:22
  [SPEAKER_01]: Okay, and this is what one cup equals that this may calories and all of these things this is what you're supposed to eat.
• 34:29
  [SPEAKER_01]: That's what this is here for and that's how you keep food in the house with with four kids in it.
• 34:35
  [SPEAKER_01]: Right.
• 34:36
  [SPEAKER_01]: Oh my gosh.
• 34:36
  [SPEAKER_01]: Like, yeah.
• 34:38
  [SPEAKER_00]: We have so many like little bowls, like little porcelain ones glass ones I've thrown out all of my plastic now and there was like why do you why people ask why you so many little bowls, my boy friend has a big day like there's so many little balls I'm like they're off for portions they're off for like sides or, you know, they're easy to scoop or read and sometimes yeah a tiny little bowl is one serving of something and you need to know that.
• 35:03
  [SPEAKER_00]: you know, just pay attention to it.
• 35:05
  [SPEAKER_00]: And I know people Stephanie will listen to this week because we always get haters.
• 35:09
  [SPEAKER_00]: I know that there'll be people that listen to this and they'll be like, God, this is just like it's so much.
• 35:14
  [SPEAKER_00]: And it's like almost psycho and you're paying attention to all these little things and like your poor kids just let them eat.
• 35:19
  [SPEAKER_00]: Like we'll get, I'll get DMs like that.
• 35:22
  [SPEAKER_00]: But people don't realize the toxic soup that we live in every single day, and how shit our food is right now, and how little we move.
• 35:36
  [SPEAKER_00]: We were talking about this on the team call just last night about like we are movement, and how one of our clients went camping, and she was like, I can't believe how many steps I took because if I had to go to the bathroom, I had to walk half a mile.
• 35:47
  [SPEAKER_00]: If I had to go see friends, I had to walk.
• 35:50
  [SPEAKER_00]: You know, yeah, quarter mile down down the road.
• 35:53
  [SPEAKER_00]: And when we live in a world like this, where our movement is limited and our activity, everything is right here right now, our food is crap, you better believe that we have to up our game and knowing our nutrients are serving sizes, how many steps we're taking paying attention to that that's not psycho that's called living and surviving in a shit world right now.
• 36:16
  [SPEAKER_01]: And people, I think one of the main things that usually gets put on the list of what they want to work on, what they want to have go away is the brain fog, they want the clarity back in their life so that they can actually do things and as like personally that was one of mine.
• 36:33
  [SPEAKER_01]: And I got it back, like I'm 34 and I had brain fog and now my brain fog is gone.
• 36:40
  [SPEAKER_01]: Why?
• 36:41
  [SPEAKER_01]: Because I'm being intentional with what I am putting into my body.
• 36:45
  [SPEAKER_01]: What is being absorbed into my body?
• 36:48
  [SPEAKER_01]: I mean, we have so much that can get absorbed up and here.
• 36:53
  [SPEAKER_01]: And that's basically what's happening is it's just being dimmed down, right?
• 37:03
  [SPEAKER_01]: four kids.
• 37:06
  [SPEAKER_01]: I personally have ADHD.
• 37:08
  [SPEAKER_01]: I know three of mine do.
• 37:09
  [SPEAKER_01]: Okay, I know at least one of mine is also on the spectrum.
• 37:15
  [SPEAKER_01]: Okay, I can tell you right now if because I can already, like you said, I can hear the haters about the food just let them eat okay, just let them eat the Doritos and the talkies and the things my kids did eat like that.
• 37:31
  [SPEAKER_01]: And I can tell you that from then to now, their behavior is astronomically different.
• 37:40
  [SPEAKER_01]: We're talking about my son who hasn't diagnosed with autism and ADHD and was prescribed at her all and you know we work with a therapist and all these things but when I started watching what he ate I took out read 40 I took out all the bad seed oils.
• 37:58
  [SPEAKER_01]: I made sure that we made protein a priority first and yes he is still eating carbs.
• 38:05
  [SPEAKER_01]: He has not had one of those
• 38:10
  [SPEAKER_01]: And I don't know how many people in the community here understand what a tantrum can look like from an autistic child.
• 38:20
  [SPEAKER_01]: And I mean, my child is very, very high functioning.
• 38:22
  [SPEAKER_01]: Okay, he's half most people don't even know that he is, but it's those fits where he literally does not have control of his body.
• 38:30
  [SPEAKER_01]: He is throwing it everywhere, okay?
• 38:32
  [SPEAKER_01]: And we're talking, I'm 53, and this boy comes up to hear on me.
• 38:40
  [SPEAKER_01]: So, I have to physically be strong enough, right?
• 38:45
  [SPEAKER_01]: You contain him, so it isn't hurt himself.
• 38:47
  [SPEAKER_01]: He hasn't said that.
• 38:49
  [SPEAKER_01]: I stock, giving him all of those innocent little snacks that the school thinks they're safe, okay?
• 38:56
  [SPEAKER_01]: That's a whole mother rabbit hole, sorry.
• 38:59
  [SPEAKER_00]: Yes.
• 39:03
  [SPEAKER_01]: I stopped giving him all of that, the tantrums are gone.
• 39:06
  [SPEAKER_00]: I believe it.
• 39:07
  [SPEAKER_01]: No, they're gone.
• 39:10
  [SPEAKER_01]: We just has a normal attitude for an 11 year old now right yeah that I'm going to go away I can handle that okay.
• 39:17
  [SPEAKER_00]: But yeah, yeah, the extra emotion and the the act oh my god, it just sets their brain off and you're right and people need to hear this people need to hear.
• 39:31
  [SPEAKER_00]: Like what you're seeing in your story and like your experience with us, I saw a real the other day and it said something like, I probably posted it knowing me and probably pissed out of people off, but it said something like, I think it's insane or it should be illegal.
• 39:46
  [SPEAKER_00]: I don't know, it's pure insanity that people still go to McDonald's.
• 39:50
  [SPEAKER_01]: And I use like, and I would post it.
• 39:54
  [SPEAKER_00]: Yes, I did post it right.
• 39:56
  [SPEAKER_00]: I shared it.
• 39:56
  [SPEAKER_00]: Isn't that true though?
• 39:58
  [SPEAKER_00]: Like if you really think about it and you really think about what we know about food now and we know what just we're going to say it McDonald's, you know, does and what it's not a chicken nugget there is nothing chicken about that nugget just so we know it's insanity that people still go there and eat it and give it to children and call it a happy meal.
• 40:23
  [SPEAKER_01]: What the fuck?
• 40:25
  [SPEAKER_01]: The only time my kids ever eat from those chains is when they're not with me.
• 40:32
  [SPEAKER_01]: right?
• 40:33
  [SPEAKER_01]: Like if they're, yes, same.
• 40:36
  [SPEAKER_01]: Like, like, was never with their dad, but he does a lot less now.
• 40:39
  [SPEAKER_01]: My, my husband, he, like, he's, he's, he's beginning to get on my train now.
• 40:44
  [SPEAKER_01]: So he, he's realizing like any time he goes there and he, like, he's like, that tasted horrible.
• 40:51
  [SPEAKER_01]: Yeah.
• 40:51
  [SPEAKER_01]: And I feel like shit.
• 40:59
  [SPEAKER_01]: And like, I'm like, so now whenever my kids go out with like, they're the grandparents or anything like that, they don't want to eat it those way.
• 41:06
  [SPEAKER_00]: Yeah, when you're cooking home cooked food and chicken and baking it and grilling and doing your own stuff and then you do that for a while, then you go eat on the outside, it's like,
• 41:18
  [SPEAKER_00]: I don't even want that anymore like in your kids pick up on that too, but we can't protect him from everything.
• 41:26
  [SPEAKER_00]: And you know, like, when we stop and get in and out, yes, but it's like once every couple months or so.
• 41:32
  [SPEAKER_00]: Like we just went to the beach the other day, on the way back, I guess, like, let's get in and out.
• 41:35
  [SPEAKER_00]: Let's just stop and get in.
• 41:36
  [SPEAKER_00]: It's right there when you're leaving the beach.
• 41:38
  [SPEAKER_00]: And I'm like, no, I have chicken at home.
• 41:41
  [SPEAKER_00]: We roasted broccoli, like we just, it was so much better.
• 41:44
  [SPEAKER_00]: I'm like, yes, are we hungry?
• 41:45
  [SPEAKER_00]: Do I feel like going home and cooking dinner?
• 41:48
  [SPEAKER_00]: Absolutely not.
• 41:50
  [SPEAKER_00]: Not even a little bit, but it'll totally be worth it in the end.
• 41:53
  [SPEAKER_00]: And I know you guys are getting another good meal and it's all about like the bucket too, right?
• 41:57
  [SPEAKER_00]: Yeah, y'all have the bucket.
• 42:00
  [SPEAKER_00]: And we as moms and for our notting moms like even ourselves is just humans can keep that bucket low there is space and room for it when we do go out to eat when we do have to stop for when we are on vacation and we're eating out a lot of packages it's okay because my bucket is super low.
• 42:19
  [SPEAKER_01]: I literally just had that conversation with my 11-year-old, so you see, he asked, so why do we have to watch the ingredients on so much all of our food?
• 42:27
  [SPEAKER_01]: I'm like, I know you think it's all of our food buddy, but honestly, it's probably 90% of our food.
• 42:33
  [SPEAKER_01]: There's this 10% that I will let go.
• 42:36
  [SPEAKER_01]: Yeah, I'm like, okay.
• 42:38
  [SPEAKER_01]: That's okay.
• 42:39
  [SPEAKER_01]: Yeah, you, you want to have that pizza?
• 42:42
  [SPEAKER_01]: I'm going to let this one thing go.
• 42:44
  [SPEAKER_01]: Yeah.
• 42:45
  [SPEAKER_00]: That turns the diary out.
• 42:47
  [SPEAKER_01]: Yeah.
• 42:47
  [SPEAKER_01]: It's not every single day.
• 42:49
  [SPEAKER_01]: Go.
• 42:51
  [SPEAKER_00]: Right.
• 42:52
  [SPEAKER_00]: Yeah.
• 42:52
  [SPEAKER_00]: My kids are going to their dads.
• 42:54
  [SPEAKER_00]: This will air after 4th of July.
• 42:56
  [SPEAKER_00]: But they're going there for the 4th of July.
• 42:57
  [SPEAKER_00]: And I'm like, I just got to make the best decisions that you want.
• 43:00
  [SPEAKER_00]: And I can't control what's over there.
• 43:01
  [SPEAKER_00]: But hopefully I've taught you enough.
• 43:04
  [SPEAKER_00]: And let's keep it really clean until you go up there.
• 43:06
  [SPEAKER_00]: Let's keep that bucket low, you know?
• 43:09
  [SPEAKER_01]: Yeah, I have to come up in July a week.
• 43:12
  [SPEAKER_01]: You and I talked about and we talk, like, okay, I need to keep all of my food just on point really clean.
• 43:21
  [SPEAKER_01]: I need to keep my calories right here.
• 43:23
  [SPEAKER_01]: I need to be showing up at the gym until this certain week in July.
• 43:28
  [SPEAKER_01]: Yes.
• 43:29
  [SPEAKER_01]: And then I get to have a rest week.
• 43:32
  [SPEAKER_00]: I'm glad you brought that up because Stephanie was asking like, what do I do?
• 43:35
  [SPEAKER_00]: Do I find a gym?
• 43:36
  [SPEAKER_00]: Do I take time off?
• 43:37
  [SPEAKER_00]: And this is because the we're in the middle of the summer and people are vacationing when they will hear this and doing things and it's like, yeah, you need that rest in recovery time.
• 43:47
  [SPEAKER_00]: And we like went back and looked like when was the last time you took a really big intentional time off?
• 43:52
  [SPEAKER_00]: And she's do.
• 43:53
  [SPEAKER_00]: Stephanie is totally do for one.
• 43:56
  [SPEAKER_00]: And the muscle and recovery needs to happen.
• 43:59
  [SPEAKER_00]: And enjoy your trip and I'm like, okay,
• 44:02
  [SPEAKER_00]: Right now, you are fucking crushing it.
• 44:05
  [SPEAKER_00]: You are on top of it.
• 44:06
  [SPEAKER_00]: So all of these lessons, all of these topics, like I'm so glad that you were able to come on and we could talk about it again.
• 44:13
  [SPEAKER_00]: Like people need to be reminded of the ingredients of the snacks.
• 44:17
  [SPEAKER_00]: You need to be reminded of the goals that they're setting for themselves and being realistic like these.
• 44:22
  [SPEAKER_00]: conversations can't be had enough.
• 44:25
  [SPEAKER_00]: And I know I've talked about these topics before on the podcast, but it's like, man, you just never know what episode is going to just click for someone and you have to hear a message how many times like 30 times for it to even like stick and find a place in your brain.
• 44:38
  [SPEAKER_01]: And then there's also the difference of hearing it from like someone who is, yeah, a doctor and like, let me tell you, I love hearing from specialist and doctors and things, but I also like hearing from real people who are just out there like, look, I'm just trying to live my best life trying to raise these four children.
• 44:55
  [SPEAKER_01]: That's it, like, So you're doing that much muscle is possible.
• 45:03
  [SPEAKER_00]: well thanks for coming on again Stephanie this was absolutely great everyone check out the show notes if you want to go call with us it have questions anything everything will always be in the show notes for you so everyone stay safe stay healthy until next time.
• 45:19
  [SPEAKER_00]: The bottom-life podcast is for informational and entertainment purposes almost the content shared here is not intended as medical legal or professional advice.
• 45:26
  [SPEAKER_00]: Always consult with a qualified professional before making end-to-help fit in a Spanish or legal decisions.
• 45:30
  [SPEAKER_00]: The opinions shared on this podcast are personal experiences and insights.
• 45:34
  [SPEAKER_00]: So if you need expert guidance, go find the right professional for you.
• 45:37
  [SPEAKER_00]: Thanks for listening.