Latest / Bomb Life / Shut The Ruck Up! Walking to Build Real Strength with Kayla Girgen |292

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Shut The Ruck Up! Walking to Build Real Strength with Kayla Girgen |292 · Bomb Life

0:00
[SPEAKER_01]: Your skeleton needs some sort of stimulus and rocking is a great way to do that.
0:04
[SPEAKER_01]: Again, it's low impact.
0:05
[SPEAKER_01]: You're just going for a walk.
0:07
[SPEAKER_01]: So you don't have that, you know, added anything pressure or attention on your joints like something like running.
0:12
[SPEAKER_01]: So if you feel like maybe with age, your knees just don't handle running like they used to rocking as a good alternative.
0:19
[SPEAKER_01]: and especially thinking about like women around menopause or after menopause when estrogen drops that is rocking can be a great counter to that.
0:28
[SPEAKER_01]: So you've got that stimulus that helps maybe counteract some of that bone loss that comes after menopause as well.
0:48
[SPEAKER_02]: Welcome to the Bond Life Podcast where fitness, vines, and real talk collide.
0:52
[SPEAKER_02]: This is it just about workouts.
0:53
[SPEAKER_02]: It's about transforming your body, mind, and life.
0:56
[SPEAKER_02]: Get ready for unfiltered conversations, expert advice, and the motivation you need to level up in every way.
1:15
[SPEAKER_02]: Hey everyone, welcome to the Bomb Life Podcast.
1:19
[SPEAKER_02]: I'm Melissa Vogel, your host, welcome to the show.
1:22
[SPEAKER_02]: If you brand new, welcome.
1:25
[SPEAKER_02]: This is a great one to have landed on and if you are returning listener, welcome back.
1:30
[SPEAKER_02]: I feel like I say the same thing on every intro, which I do, because it just kind of like rolls off my tongue, but I feel like I need to change that up a little bit, but hey,
1:37
[SPEAKER_02]: Happy Thursday, if you're listening to this in real time, breaking podcast rules, talking about real time stuff, but it is real time, it's Thursday if you're listening to this, and if you're listening to this on Friday or Monday or Saturday, happy Friday Saturday or Monday, today's episode is really cool, because we're talking about moving our body and getting outdoors and rocking.
1:56
[SPEAKER_02]: And I wanted to push this episode out sooner rather than later, because it is still a great time of year to get outside.
2:03
[SPEAKER_02]: And I have personally started rucking.
2:06
[SPEAKER_02]: I freaking love it.
2:07
[SPEAKER_02]: So when I got introduced for today's Gaston was like Yes, we need to have her on and then we need to have her on soon and push this out, but it's also going to be a good change up to because last couple weeks
2:18
[SPEAKER_02]: I've been coming in hot and heavy on the mic which I have loved, just spit and truth everywhere and just really getting you guys thinking and I love the feedback that we get from you even if I don't like the feedback, it's feedback and it's not really feedback, it's more like comments and concerns and questions and things like that in your opinions which I love so keep them coming.
2:39
[SPEAKER_02]: You can email the show at its Melissa Vogel so ITS
2:42
[SPEAKER_02]: Melissa, one L2S is the OGE out at gmail.com or you can send me a DM.
2:47
[SPEAKER_02]: I'm very active on Instagram, and it is me that you get to.
2:50
[SPEAKER_02]: I don't do auto responses or anything like that.
2:52
[SPEAKER_02]: It's actually me.
2:53
[SPEAKER_02]: So if it does take me a little bit longer, you know why, because you're getting a real deal.
2:56
[SPEAKER_02]: But yeah, keep the comments coming, concerns, questions, how your feelings, thoughts, emotions, all that I want to hear.
3:02
[SPEAKER_02]: Because this podcast is for you guys.
3:03
[SPEAKER_02]: This is to help you live your best life possible.
3:06
[SPEAKER_02]: And if I don't
3:09
[SPEAKER_02]: act all the things I can't help you.
3:11
[SPEAKER_02]: I can only take light for my experience from my clients in social media and what I gather from the outside, but if you're an actual listener, I would love to hear from you.
3:18
[SPEAKER_02]: And everything that we've been talking about the last couple episodes, it's been a lot.
3:22
[SPEAKER_02]: It's been very awakening for many of you.
3:25
[SPEAKER_02]: We've challenged some concerns.
3:27
[SPEAKER_02]: We've challenged some triggers that have come up of just me keeping it real of like what you want versus what you're willing to put in.
3:35
[SPEAKER_02]: What are the excuses that surround that?
3:38
[SPEAKER_02]: And then last week, we had on my dear friend Marcella Hill, and she's going to actually be back on the show.
3:44
[SPEAKER_02]: So keep an eye out for her.
3:46
[SPEAKER_02]: And more real conversation about women's health and hormones and truth.
3:50
[SPEAKER_02]: And I love the beginning of the episode when it first starts.
3:53
[SPEAKER_02]: She is talking about how, you know, what you basically, what you don't do now is going to result in what you get later.
4:00
[SPEAKER_02]: And
4:01
[SPEAKER_02]: If you want a body that is going to serve you, and you can get up and off the toilet, and you can still be active in your 70s, 80s, and even do your 90s.
4:11
[SPEAKER_02]: What you do now matters, you guys.
4:13
[SPEAKER_02]: But oh my god, you guys, what you do now is going to be a direct reflection.
4:21
[SPEAKER_02]: of how you're just going to live in your 50s in your 60s and I have clients all the time and we start a phone call on the bill like I'm 47 and I'm 49 or I'm 45 or I'm 52 it doesn't even matter and I'm like holy crap you are a spring chicken you are so young and they're like what and they get on the phone like I'm so old and that's why and I'm like no no no no no my grandma who's in her 90s that's a different category right no you are young
4:50
[SPEAKER_02]: you're in such a good place because you can change your life now and then the next couple years you get to reap all of the benefits and then the 10 years plus you get to live that life that you created and every year that you wait to create change and you put you off your just making it harder creating change at 47 easy creating change at 48 a little harder creating changes at 49 and 50
5:15
[SPEAKER_02]: We have more work to do.
5:16
[SPEAKER_02]: You know, and that's okay.
5:18
[SPEAKER_02]: It doesn't matter if you're 52 and you're just starting.
5:20
[SPEAKER_02]: Oh, Moses, I got more work to do.
5:21
[SPEAKER_02]: No, no, that's not what I'm saying.
5:23
[SPEAKER_02]: Doing it at 52 is going to be a lot easier than doing it at 55.
5:25
[SPEAKER_02]: So it's all relative.
5:27
[SPEAKER_02]: And that's why another reason I want to have today's guest on is because this is a way to get your body moving and doing things and it's simple and it's free and you can
5:39
[SPEAKER_02]: Start today.
5:39
[SPEAKER_02]: You literally can listen to this episode and then create change and take all of the advice that we're giving on this episode today and put it into action But you have to make the choice.
5:47
[SPEAKER_02]: You have to want to change and if you don't want the change right now Like I think outside like in the inside you're like, yeah, of course, I want to change But like on the outside your body's not moving and you're not actively doing that get help You guys you might need a coach you might need someone in your ear kicking in the butt going hey if you don't want it right now.
6:05
[SPEAKER_02]: Okay
6:06
[SPEAKER_02]: I'm going to take over.
6:07
[SPEAKER_02]: I'm going to want it for you until you're ready to take over and sometimes that's what we need and I know there's people listening and they probably totally disagree with that and they're like, no, you can't want it for someone else.
6:16
[SPEAKER_02]: Okay, fine, we'll change that.
6:18
[SPEAKER_02]: I'm going to believe in you until you're ready to take over.
6:20
[SPEAKER_02]: How about that?
6:21
[SPEAKER_02]: And I'm going to push you and I'm going to challenge you until you're ready to do it all on your own and guess what, if you put in the work, you will be able to do it all on your own.
6:29
[SPEAKER_02]: So today's conversation is all about rocking and walking and getting outside.
6:33
[SPEAKER_02]: We've talked about this before on the podcast.
6:35
[SPEAKER_02]: It's been a while and I'm like, hmm, we need to talk about it again because we're doing challenges in busy to bomb.
6:40
[SPEAKER_02]: And those challenges revolve around working out, eating, you know, other things, but then also getting up and moving and getting outside and doing an extra workout.
6:49
[SPEAKER_02]: And I tell my clients all the time, it is the extra.
6:51
[SPEAKER_02]: It is the little extra effort that makes all of the difference all of it.
6:59
[SPEAKER_02]: is here to back me up on that.
7:01
[SPEAKER_02]: She's amazing.
7:01
[SPEAKER_02]: She's a registered dietician.
7:03
[SPEAKER_02]: She's a certified personal trainer and she's the founder of that online wellness community sugar plus strength the academy.
7:08
[SPEAKER_02]: She has an upcoming book, rock, fit, build strength and endurance by walking with weight.
7:14
[SPEAKER_02]: That's coming out in January.
7:15
[SPEAKER_02]: You guys can get pre-orders too.
7:17
[SPEAKER_02]: We're going to put the links to all that in the show.
7:19
[SPEAKER_02]: That's coming out in January.
7:20
[SPEAKER_02]: She's also going to do like a 30-day rocket challenge show.
7:22
[SPEAKER_02]: I'm so excited about
7:24
[SPEAKER_02]: But this is the first accessible evidence-based guide to rocking.
7:28
[SPEAKER_02]: And if you guys don't know what rocking means, and I have her explain in the episode, but just let me explain right now.
7:32
[SPEAKER_02]: It's walking with weight.
7:33
[SPEAKER_02]: It's like putting weight on and rocking.
7:36
[SPEAKER_02]: And it's a affordable approach and a way to build strength, endurance, and confidence without a gym membership, or grueling routine.
7:42
[SPEAKER_02]: Now we make it very clear that rocking does not replace weight training.
7:47
[SPEAKER_02]: So let's make that very clear, but this is a way to do all of those other things without a gym membership.
7:51
[SPEAKER_02]: or like an insane routine.
7:53
[SPEAKER_02]: She's drawing from her background in clinical nutrition and strength training and behavioral change.
7:57
[SPEAKER_02]: Kayla offers a no gimmick approach to health that empowers people to feel strong physically and mentally without chasing extremes.
8:06
[SPEAKER_02]: This is such a good conversation.
8:09
[SPEAKER_02]: Make sure you follow her.
8:10
[SPEAKER_02]: Again, I'm going to put all the links to everything in the show notes.
8:12
[SPEAKER_02]: Make you follow her.
8:13
[SPEAKER_02]: She's also an influencer for a rocket company.
8:16
[SPEAKER_02]: So if you're looking to get a pack and
8:18
[SPEAKER_02]: I don't know which one to get.
8:19
[SPEAKER_02]: I don't know what to do.
8:20
[SPEAKER_02]: We have links in there and she gives you tips on how to get started today.
8:24
[SPEAKER_02]: And this is a way to change your life.
8:26
[SPEAKER_02]: So everyone, go to the show notes, click on the links, take a look, see where you need help, what you need help with.
8:34
[SPEAKER_02]: And then also, if you're looking for that coach, if you're looking for that little kick in the butt, whether that's one on one or with a group.
8:43
[SPEAKER_02]: Book a call.
8:44
[SPEAKER_02]: Send me a DM.
8:46
[SPEAKER_02]: Take the first step in changing your life for the rest of your life.
8:50
[SPEAKER_02]: All right, everyone.
8:51
[SPEAKER_02]: Enjoy the show.
8:59
[SPEAKER_02]: Hey everyone, welcome to the Bob Live podcast.
9:03
[SPEAKER_02]: Today we have Kayla, Gurgon on the show.
9:06
[SPEAKER_02]: Welcome Kayla.
9:07
[SPEAKER_02]: I'm saying welcome to myself.
9:08
[SPEAKER_02]: Yes, thank you for having me.
9:10
[SPEAKER_02]: Welcome.
9:10
[SPEAKER_02]: We're all welcoming on.
9:11
[SPEAKER_02]: Yes.
9:12
[SPEAKER_02]: Oh, my God.
9:13
[SPEAKER_02]: You guys like it.
9:14
[SPEAKER_02]: Kayla, I already talking to you before we hit.
9:15
[SPEAKER_02]: We're going to the live.
9:17
[SPEAKER_02]: I'm teaching her how to use it.
9:18
[SPEAKER_02]: Yeti, I'm like 10 minutes late coming on.
9:21
[SPEAKER_02]: We have.
9:22
[SPEAKER_01]: It's technology and we should clarify like yeti.
9:25
[SPEAKER_01]: Microphones not like yeti mugs.
9:27
[SPEAKER_01]: I should.
9:27
[SPEAKER_01]: Yeah.
9:28
[SPEAKER_02]: That's so true.
9:29
[SPEAKER_02]: Oh my god, that's so funny.
9:30
[SPEAKER_02]: You say that because I said that to someone one time and they were like, wait, so like the cup brain and I'm like, no, no, it's a good microphone brand and that was like really good using.
9:39
[SPEAKER_02]: So yeah.
9:40
[SPEAKER_01]: And while I was just sitting here teaching me how to use this microphone and I've had for almost a year now.
9:44
[SPEAKER_01]: So thank you.
9:45
[SPEAKER_01]: That's okay.
9:46
[SPEAKER_01]: I'm a nerd and I like dove into it.
9:47
[SPEAKER_02]: I'm like, oh, yeah, instruction manual.
9:49
[SPEAKER_02]: Right.
9:50
[SPEAKER_02]: That's what I do.
9:51
[SPEAKER_02]: Okay, well, this is going to be such a good episode because we're talking all about rocking and walking and like moving your body.
9:59
[SPEAKER_02]: Like girl.
9:59
[SPEAKER_02]: This is my jam.
10:00
[SPEAKER_02]: This is my jam.
10:02
[SPEAKER_02]: You have like quite the.
10:04
[SPEAKER_02]: What do we call it?
10:05
[SPEAKER_02]: Like the, I was gonna.
10:06
[SPEAKER_02]: I want to call it a roster, but it's a resume.
10:08
[SPEAKER_02]: Let's not talk about the roster.
10:10
[SPEAKER_02]: So, resonate, you registered dietitian, you're certified personal trainer, you're the founder of the online wellness community.
10:17
[SPEAKER_02]: Oh, I can't wait to hear about this sugar and strength academy.
10:20
[SPEAKER_02]: Yes.
10:21
[SPEAKER_02]: Our author, your book is coming out.
10:24
[SPEAKER_02]: You guys, we have pre-launched.
10:25
[SPEAKER_02]: This is coming out January of 2026.
10:28
[SPEAKER_02]: Correct.
10:28
[SPEAKER_02]: Yes, January 6.
10:29
[SPEAKER_02]: And it's called Rocket.
10:31
[SPEAKER_02]: Bill of Spring.
10:33
[SPEAKER_02]: Yes.
10:33
[SPEAKER_02]: Rock, fit.
10:35
[SPEAKER_01]: rock rocket sounds more fun though.
10:37
[SPEAKER_01]: I feel like you can really if there's a lot of things where you can replace like the effort with rock and then you get all of these fun like slow.
10:44
[SPEAKER_01]: You know I love it.
10:45
[SPEAKER_01]: I love it.
10:46
[SPEAKER_01]: Do you have that undershirt yet?
10:47
[SPEAKER_01]: Or is it just I don't?
10:48
[SPEAKER_01]: Can I have my I have my Google Doc?
10:51
[SPEAKER_01]: of shirt in spell.
10:52
[SPEAKER_01]: So little things that come to me here down there and yeah, that's I have to trademark it first before I share anything.
10:58
[SPEAKER_02]: So yes.
10:59
[SPEAKER_02]: Oh my god, and if you need a company that like mass produce it and take it easy, I got you.
11:04
[SPEAKER_02]: I got you.
11:05
[SPEAKER_02]: I got you up.
11:06
[SPEAKER_02]: But you're doing like all the things.
11:09
[SPEAKER_02]: Yeah, this is incredible, like you are my people.
11:12
[SPEAKER_02]: So, rocking, we got to talk about this because we have talked about this on the podcast before, but it's been a while.
11:19
[SPEAKER_02]: It's been a hot minute.
11:20
[SPEAKER_02]: I got to know, like, how did you get into this?
11:23
[SPEAKER_02]: Like, yeah, how did this like become your thing and you were like, yeah, so I'm gonna be the goddess of a rocking.
11:29
[SPEAKER_01]: I will say, like, as a fellow business owner, you know, sometimes you're at the liberty, you're just seeing what opportunities like Ed and Flow and I feel like that's really what helped me build like kind of a varied background and I will say with Brookings specifically it was something that I discovered during the pandemic.
11:47
[SPEAKER_01]: I think that's when things like just really were, you know, we were all locking down.
11:52
[SPEAKER_01]: We weren't able to go to the gyms and I think with that like,
11:56
[SPEAKER_01]: mental health with such a big piece of that.
11:58
[SPEAKER_01]: And initially, I had heard of rocking on a podcast.
12:01
[SPEAKER_01]: So it's with Peter Ikea and Michael Easter.
12:03
[SPEAKER_01]: And I was like, well, that sounds cool.
12:06
[SPEAKER_01]: I can just add weight to my walks.
12:08
[SPEAKER_01]: And I can lose fat and gain muscle.
12:11
[SPEAKER_01]: And it was really the physical components that drew me in, but it was the mental, the mindset piece that I think really transformed with rocking.
12:18
[SPEAKER_01]: And I know you're
12:21
[SPEAKER_01]: And that is what kept me coming back for more as I just was getting outside more.
12:25
[SPEAKER_01]: I got out of my head and I got outside and it really helped.
12:29
[SPEAKER_01]: I think make me feel more grounded.
12:31
[SPEAKER_01]: Yeah.
12:31
[SPEAKER_01]: And initially, I always had just this all or nothing thinking with fitness and you know, I think a lot of people listening is really tempting to overhaul everything overnight and, you know, change everything in tomorrow.
12:43
[SPEAKER_01]: I'm going to start fresh and do this, this, this and this.
12:45
[SPEAKER_01]: And I think rocking just really helps meet you where you're at.
12:49
[SPEAKER_01]: You can easily scale it up regardless of your fitness level, age, whatever equipment you have, it's something that's really simple.
12:56
[SPEAKER_01]: And that you can you can start without having to, you know, know technique or anything too crazy.
13:02
[SPEAKER_02]: Right.
13:02
[SPEAKER_02]: Yeah.
13:03
[SPEAKER_02]: Okay.
13:03
[SPEAKER_02]: So before we go any further, break it down for us because I'm sure we have people listening, what are they talking about?
13:09
[SPEAKER_02]: What is talking?
13:11
[SPEAKER_01]: Like, what is this?
13:13
[SPEAKER_01]: Yes.
13:13
[SPEAKER_01]: So rocking is walking with weight.
13:16
[SPEAKER_01]: Essentially, if you were to imagine going for a walk, the only thing that's different is you've got a backpack, you've got some weight in it, and like, you know, strengthening in other forms that's weight bearing.
13:26
[SPEAKER_01]: So it's low impact compared to something like
13:30
[SPEAKER_01]: So you don't get that impact on your knees or ankle or hips, but you still get those weight-bearing advantages, so it's great for bone density, great for strength, and also cardiovascular health, too.
13:39
[SPEAKER_01]: So you're grabbing a backpack, you're putting weight in it, and you're going for a walk.
13:44
[SPEAKER_01]: You might also see weighted vests too, and I feel like those are becoming a little bit more synonymous with rocking too.
13:50
[SPEAKER_02]: Yeah, yeah, I know people are like, oh, I have a weighted vest, like, is that the same thing, but it is different though, right?
13:56
[SPEAKER_02]: Like, if you are actually wearing, what would it be called a rocket vest, a rocking vest?
14:02
[SPEAKER_01]: Like, what's the terminology for that?
14:03
[SPEAKER_01]: Yeah, I would say rocking purest, like a rock is actually the name of the pack that you wear.
14:09
[SPEAKER_01]: Okay, so, some hard core rockers are like, okay, walking with a weighted vest that is not rocking because you don't know what we don't want to get back here.
14:18
[SPEAKER_01]: Okay.
14:19
[SPEAKER_01]: But this is for like Jen Pop.
14:20
[SPEAKER_01]: So this is, you know, for most people out there, I would consider walking with a weighted vest rocking.
14:25
[SPEAKER_01]: You've got some weight on your going for a walk.
14:28
[SPEAKER_01]: The thing is, they do carry weight differently.
14:30
[SPEAKER_01]: Like a weighted vest is going to fit different than a backpack.
14:33
[SPEAKER_02]: And does that affect your back or your joints if you have something more like flat versus the, you know, because my way to invest, it's like, it's like wearing a snake.
14:43
[SPEAKER_02]: Like, you know, it's like that jelly kind of sand material and it's all like over my shoulders and strapped around here.
14:48
[SPEAKER_02]: It just, it definitely feels different when I have one versus the other on.
14:53
[SPEAKER_01]: Yes, I will say the weighted vest is nice for anyone who maybe struggles with balance.
14:58
[SPEAKER_01]: So I immediately think of like maybe elderly folks who might be a little bit more stability since it has weight in the front and the back.
15:05
[SPEAKER_01]: Okay, so it can help you feel more supported.
15:07
[SPEAKER_01]: Whereas a rock or the backpack with the weight in it.
15:10
[SPEAKER_01]: That's going to pull your shoulders back.
15:12
[SPEAKER_01]: So you're going to get more posture benefits.
15:14
[SPEAKER_01]: So especially if you are sedentary or work a dust job and are kind of hunched over computers or sitting in a desk all day like we are right now.
15:22
[SPEAKER_01]: The rock is great just to help straighten you out a little bit.
15:24
[SPEAKER_02]: Okay, all right, so there there is a difference, but we can consider a way to best.
15:31
[SPEAKER_02]: rocking as well.
15:32
[SPEAKER_01]: Yeah, I might get to shonder from some communities for that, but I'll claim it.
15:35
[SPEAKER_02]: Well, we'll just whisper that.
15:37
[SPEAKER_02]: Well, like lower the volume.
15:38
[SPEAKER_02]: It's like that part.
15:39
[SPEAKER_02]: But I love that we're having this conversation because getting outside and moving and just using our body, like how we were designed to do, like, right?
15:48
[SPEAKER_02]: Like, we're no mad.
15:49
[SPEAKER_02]: It's like we're supposed to move.
15:50
[SPEAKER_02]: And now we just, like, sit so much.
15:53
[SPEAKER_02]: And I think
15:54
[SPEAKER_02]: The more conversation we have around this and the benefits of it people need to hear because like you said before It was like that all or nothing mindset and it's like no, no girl like if you can't go to the gym Go strap something on put on your shoes and go outside and if it's knowing put on boots if it's raining grab an umbrella But we've lost that like I can still do this mentality
16:17
[SPEAKER_01]: You know, and I think when you do it like it feels hard it really like I think turns your walk into a workout.
16:22
[SPEAKER_01]: So you feel and I get this conception from a lot of people that walking doesn't feel like enough or it's like they enjoy it, but it just doesn't get the challenge.
16:31
[SPEAKER_01]: And I think rocking is one thing, you know, again, adding weight to your walk you can.
16:36
[SPEAKER_01]: add that to your existing routine and really get, I would say, a better workout.
16:40
[SPEAKER_01]: And you can even do it, like, you know, while you're doing chores around the house, I feel like just adding your weight is going to challenge your core in different ways or you're squatting to pick something up off the ground, even that little bit of added resistance when you're doing everyday things.
16:53
[SPEAKER_01]: I have clients that will, like, mull their lawn with their rock on or, you know, while they're vacuuming and things like that.
16:59
[SPEAKER_01]: So that can make a big difference in your difference.
17:02
[SPEAKER_02]: Oh, for sure, when you have clients that are like hesitant about it, like what's the number one thing that you see with people are like, I don't know if I can do this.
17:11
[SPEAKER_02]: I have a bad back.
17:12
[SPEAKER_02]: That's like one of the one things that I would probably expect you hear the most or I would hear from people is like, I have a bad back.
17:18
[SPEAKER_02]: I'm afraid to add weight or like I have a bad knee, you know, what if it can't take it, what if it can't handle it?
17:23
[SPEAKER_02]: What do you say to those?
17:24
[SPEAKER_02]: Because I know we probably have a lot listening.
17:26
[SPEAKER_01]: Yeah, I see two ends of this picture I would say like some people are really hesitant and I would's the biggest thing is just not doing it all it involves it just grabbing any old backpack you can throw a couple textbooks in there for example and go for a walk I don't know if it's like thinking the neighbors might be looking at you weird, but I promise like it used to it.
17:45
[SPEAKER_01]: Yeah.
17:46
[SPEAKER_01]: So I think part of it is just that it has a tendency of trying anything new but what I find is like once people try it once it's always that first step that's the hardest once you get past that then it's easier.
17:57
[SPEAKER_01]: On the other end of the spectrum I see people who really have a hard time shout out to our any guys listening because I feel like this is usually to them where you know you want to go from zero weight to adding you know 20 25 pounds and I think you've got
18:12
[SPEAKER_02]: Yeah, that's a really, really good point.
18:14
[SPEAKER_01]: What's the average rock like, what is a good starting place?
18:19
[SPEAKER_01]: I would say most people can start comfortably with 10 to 15 pounds, depending on your fitness level.
18:24
[SPEAKER_01]: So if you feel like maybe you're at the lower end or don't have a, like an established walking routine, then maybe err on the side of caution, always go light.
18:34
[SPEAKER_01]: If you feel like you've got a pretty good tolerance or you're already doing some weight lifting, then maybe the upper end.
18:42
[SPEAKER_02]: Okay, I honestly thought you're gonna stay like start with five pounds or like three pounds or I don't know but 10 or 15 like that's totally doable like right and enough to make such a huge difference.
18:54
[SPEAKER_02]: Let's talk about like some of the benefits of it because I feel like that's one thing that people are missing the most of just putting that resistance on your body.
19:02
[SPEAKER_02]: Because that's like the biggest thing that I talk about is a resistance training like you have to pick up heavy shit and put it back down.
19:07
[SPEAKER_02]: pick it up, put it back down, and you're going to do so much for your bones and muscle and body fat and like everything.
19:13
[SPEAKER_02]: And I don't think people make that connection with just walking and rocking and how much change that you can make just doing such simple things.
19:22
[SPEAKER_02]: So tell us some of the benefits that you've seen experience in the science behind some of that.
19:26
[SPEAKER_01]: Yeah, I would say I like to put them in a couple different categories.
19:30
[SPEAKER_01]: Okay, your physical benefits and I would say psychological.
19:32
[SPEAKER_01]: So you get kind of mind and body, good point.
19:36
[SPEAKER_01]: Starting with body, you'd mentioned like just the resistance training and muscle.
19:40
[SPEAKER_01]: Rucking is one easy way to just add again weight to your existing walking routine.
19:45
[SPEAKER_01]: I think, you know, if your hesitant or nervous to like hit the gym or really don't know where you're starting.
19:50
[SPEAKER_01]: Rucking is a good place to start.
19:52
[SPEAKER_01]: I will say that it's not a replacement for formal strength training.
19:56
[SPEAKER_01]: So you have the added weight like on your torso or on your back, for example.
20:01
[SPEAKER_01]: So it can help with core strength.
20:03
[SPEAKER_01]: It can help with again posture.
20:06
[SPEAKER_01]: But a lot of that load is going to be transferred to like your lower body, your glutes, for example, core back.
20:12
[SPEAKER_01]: So you do need to do some other training outside of just rocking.
20:16
[SPEAKER_01]: I think to get those full-scale benefits, thinking about bone density.
20:20
[SPEAKER_01]: So rocking provides that stimulus that your skeleton needs.
20:23
[SPEAKER_01]: You're not going to build your bones just by taking a calcium supplement.
20:26
[SPEAKER_01]: Your skeleton needs some sort of stimulus and rocking is a great way to do that.
20:31
[SPEAKER_01]: Again, it's low impact.
20:32
[SPEAKER_01]: You're just going for a walk.
20:33
[SPEAKER_01]: So you don't have that.
20:35
[SPEAKER_01]: You know, added anything pressure or attention on your joints like something like running.
20:39
[SPEAKER_01]: So if you feel like maybe with age, your knees just don't handle running like they used to rucking as a good alternative and especially thinking about like women around menopause or aftermenopause when estrogen drops that is rocking can be a great counter to that.
20:54
[SPEAKER_01]: So you've got that stimulus that helps maybe counteract some of that bone loss that comes aftermenopause as well.
21:01
[SPEAKER_01]: Yeah.
21:02
[SPEAKER_01]: Fat loss.
21:03
[SPEAKER_01]: So just naturally adding more muscle for example, you're really able to, you know, tap in and get, I would say fat loss.
21:11
[SPEAKER_01]: You get better cardiovascular gains to it's I have like a one mile walk that I always do.
21:17
[SPEAKER_01]: So I tested a 20 pound rocks.
21:20
[SPEAKER_01]: I basically rocked and then I also walked and just timed it to see the difference in my heart rate was a 50 like 50% higher.
21:26
[SPEAKER_01]: And it's just crazy, you know, without really changing anything, just adding weight.
21:30
[SPEAKER_01]: You really get that good cardiovascular burn and I feel like it feels good.
21:34
[SPEAKER_01]: You get maybe some of those endorphins similar to like what you'd get with running, you know, by just walking with weight, too.
21:42
[SPEAKER_01]: Hmm.
21:42
[SPEAKER_01]: So questions on physical before we get to mental.
21:45
[SPEAKER_01]: That's my favorite.
21:46
[SPEAKER_02]: I don't know.
21:47
[SPEAKER_02]: No, and I love it.
21:48
[SPEAKER_02]: And because I think again, people need to hear and be reminded of like, it's so simple and like walking is free.
21:55
[SPEAKER_02]: Like, yeah, you can invest in, you know, something weighted.
21:59
[SPEAKER_02]: But oh, my God, getting up and just going outside.
22:03
[SPEAKER_02]: And a lot of the time too, like if you see someone who has like great likes, you know, and you're like,
22:08
[SPEAKER_02]: God, look at the muscle on her legs.
22:09
[SPEAKER_02]: I love her legs and stuff, ask them.
22:11
[SPEAKER_02]: And I guarantee you that they walk every day, probably, or run, but most of the time they walk, I wouldn't be surprised if someone's like, oh yeah, I rock three times a week or whatever.
22:22
[SPEAKER_02]: And then the resistance training, they are doing something consistently.
22:27
[SPEAKER_02]: Every single person that you look at and you look up to, I guarantee that they have some type of routine, they're doing something and it involves moving their body like this daily.
22:38
[SPEAKER_01]: And I think it's not just doing a 30 minute workout to add to that.
22:41
[SPEAKER_01]: I feel like as much as we sit now, one 30 minute workout isn't going to rule out the 12 13 hours of sitting that we do in a day.
22:50
[SPEAKER_01]: And I think just adding little bouts of movement throughout the day, we've seen an even studies like it's great for a blood sugar, for example, when you're up and moving more frequently, versus doing it all at once.
23:01
[SPEAKER_01]: And it's simple.
23:02
[SPEAKER_01]: Like you said, it doesn't have to be complicated.
23:04
[SPEAKER_01]: You don't need a gym membership or crazy equipment.
23:06
[SPEAKER_01]: You can use what you've got and it gets us outside.
23:10
[SPEAKER_01]: I will say that is like the crossover from like maybe physical to emotional is just getting outside more.
23:18
[SPEAKER_01]: We spend so much time inside and you mentioned earlier.
23:22
[SPEAKER_01]: We kind of wait for these perfect conditions.
23:24
[SPEAKER_01]: It's like, oh, it's you know, I'm looking outside and it's cloudy.
23:26
[SPEAKER_01]: It's going to rain.
23:27
[SPEAKER_01]: It's like, so what?
23:28
[SPEAKER_01]: Like,
23:28
[SPEAKER_01]: it's going to get out there.
23:30
[SPEAKER_01]: Yeah, there's no bugs.
23:32
[SPEAKER_01]: Like I'm in central Minnesota and I've learned that if you're rocking in, you know, conditions that aren't perfect.
23:38
[SPEAKER_01]: Guess what?
23:39
[SPEAKER_01]: There's less bugs.
23:39
[SPEAKER_01]: I feel like there's a positive there.
23:41
[SPEAKER_02]: That's so true.
23:42
[SPEAKER_02]: That's so true.
23:43
[SPEAKER_02]: And I want to go back just a second because I was so glad that you said this.
23:47
[SPEAKER_02]: Like my inner child is like jumping up and down.
23:49
[SPEAKER_02]: Or when you said like 30 minutes, like it's not enough.
23:53
[SPEAKER_02]: you know, to negate the 12 hours that you were inside doing nothing.
23:57
[SPEAKER_02]: And I mean, help me out with this girl, because I have people still that are like, how long do I have to work out for?
24:04
[SPEAKER_02]: You know, like, I have 35 minutes that I can spare.
24:07
[SPEAKER_02]: And I'm like, no, it's not enough.
24:09
[SPEAKER_02]: Like, we need to get over this mindset of like six minute abs.
24:14
[SPEAKER_02]: You know, we're like, oh, all you need to do is pop it.
24:16
[SPEAKER_02]: Remember that pop in this DVD and work out for 20 minutes with me a day.
24:20
[SPEAKER_02]: That is a lie.
24:21
[SPEAKER_02]: We were fed these lies.
24:22
[SPEAKER_02]: for years from the DVDs and like you remember back in the day the VHS is and then we came out with like online videos and stuff it's like oh we can just work out in living room for the end it's like no no you cannot that is not the world we live in like rock and golf all day on this yeah
24:39
[SPEAKER_01]: And I think too like a body in motion stays in motion.
24:42
[SPEAKER_01]: So if it sounds intimidating like even a 30 minute workout, I would say scale it back like whatever gets you started.
24:49
[SPEAKER_01]: If it's a walk around the block, for example, because once you start moving, I feel like you find other ways to plug movement into your day view.
24:58
[SPEAKER_02]: Yeah.
24:58
[SPEAKER_02]: Yeah.
24:59
[SPEAKER_02]: And I have people right now we are talking about this earlier.
25:02
[SPEAKER_02]: Like we're doing a challenge like a 30 day.
25:04
[SPEAKER_02]: It's kind of like a 30 day hard kind of like a spin off of like the 75 day hard.
25:07
[SPEAKER_02]: You know, and they have to do a next or work outside.
25:10
[SPEAKER_02]: And I'm more lenient with it and stuff.
25:12
[SPEAKER_02]: And I'm like 30 minutes.
25:13
[SPEAKER_02]: I don't care if you're biking.
25:14
[SPEAKER_02]: I don't care if you're walking like get outside and do something.
25:17
[SPEAKER_02]: And a lot of people are like,
25:19
[SPEAKER_02]: So I have to work out and do this.
25:22
[SPEAKER_02]: And that's the biggest hang up a lot of people get, well, I have time to do this, but I don't have time to do both.
25:29
[SPEAKER_02]: And I think people like you and I, like, we need to constantly challenge them on that.
25:34
[SPEAKER_02]: They're like, really?
25:35
[SPEAKER_02]: Like, is that true?
25:37
[SPEAKER_02]: You really don't have time to physically do your work out, spend time on you, grow, strengthen, you know, be in the gym, and then time to just get outdoors.
25:47
[SPEAKER_01]: I'm going to even like bring your zoom meeting outside.
25:50
[SPEAKER_01]: It can be a game changer.
25:52
[SPEAKER_01]: I think a lot of times.
25:53
[SPEAKER_01]: Some of my clients like will expect me to be outside on our calls and now then I'll see them on.
25:57
[SPEAKER_01]: Like outside, for example, and I love it because it just it changes your whole mood.
26:01
[SPEAKER_01]: Yeah.
26:02
[SPEAKER_02]: Yeah, it absolutely does.
26:04
[SPEAKER_02]: And I'm glad that you said too before that like this isn't a replacement.
26:07
[SPEAKER_02]: Because I know again, we're looking for like we're looking for like that.
26:11
[SPEAKER_02]: All the shortcuts.
26:13
[SPEAKER_02]: The shortcut.
26:13
[SPEAKER_02]: Yeah.
26:14
[SPEAKER_02]: Oh, I listened to this podcast in Melissa said, you know, her guest Kayla was on and she was talking about like, oh, it does this for me and this for me and this for me.
26:22
[SPEAKER_02]: So I'm just going to start doing that, which means I don't have to go to the gym, which means I don't have to do squats or lift or you like me.
26:28
[SPEAKER_02]: No, it is not a replacement.
26:31
[SPEAKER_02]: go off on that with me.
26:33
[SPEAKER_00]: Right.
26:33
[SPEAKER_01]: Yes, I will say what's nice is like sometimes I'll even use my rock like as I'm wearing it all knock out some squats or lunges so you can actually already look for that added resistance.
26:43
[SPEAKER_01]: So if you want to be, you know, like that mom at the park or something or if you're waiting for your kids to wrap up practice, yeah, put your rock on and, you know, walk from the track or do some things and I feel like it's a really easy way to add little
26:58
[SPEAKER_02]: Do you know any studies or data on how many more calories you burn with a like a 10 pump pack or 20 pump pack?
27:07
[SPEAKER_02]: Do you know those numbers at all?
27:09
[SPEAKER_01]: I would say on average, like what we know is compared to a walk usually.
27:13
[SPEAKER_01]: It's two to three times depending on like what you're carrying and what the terrain looks like, but I would say on average it's and depending on the person, it's about two to three times more calories compared to walking.
27:25
[SPEAKER_02]: And you're doing the same physical thing time to take your life your time.
27:30
[SPEAKER_02]: Yeah.
27:31
[SPEAKER_02]: Right.
27:31
[SPEAKER_02]: Like that's nuts.
27:32
[SPEAKER_02]: And I know people don't like to get weird about calories and counting macros and like, well, how much did I ever burn?
27:40
[SPEAKER_02]: And, you know, we can't get stuck on the watch either because a lot of people are like, use their fitness trackers and they get stuck on that.
27:46
[SPEAKER_02]: And we can't.
27:47
[SPEAKER_02]: You're right.
27:48
[SPEAKER_02]: It's just a tool.
27:49
[SPEAKER_02]: But I mean, if we're really talking about it,
27:52
[SPEAKER_02]: You know, math is math and to lose a pound, it's 3500 calories, you know what I mean?
27:57
[SPEAKER_02]: And that's why we like divided up if we're going to do it over seven days, simple math, seven, you know, 3,500 divided by seven is 500 today.
28:04
[SPEAKER_02]: Like, and that's why that's where we get like these simple numbers from.
28:08
[SPEAKER_02]: And if you're doing like a 300 calorie burn workout, and then you're doing a 200 calorie walk, like you're hitting those numbers.
28:15
[SPEAKER_02]: And as much as we say like the numbers don't matter, they do matter, you know, at the same time.
28:19
[SPEAKER_01]: And I will say on that point too, what I, I noticed personally is compared to doing something like a hit workout or say a really heavy string like when I go for a rock, I feel like I don't get that like feeling like a bottomless pit afterwards, you know, like sometimes I feel like you just kind of tally out on like a high like a hit workout, for example, I feel like I'm starving afterwards and rocking, I don't get that so I do like that component of it to where I feel like I have a more stable appetite and I think.
28:47
[SPEAKER_01]: Like you've mentioned, just kind of in the moment in the workout, you get that greater calorie burn, but then you also think of just the body composition changes, the losing fat, gaining muscle, you know, over time that's going to add to your basal metabolic rate, too, just the kind of base slang calories that you're burning.
29:03
[SPEAKER_02]: Right.
29:04
[SPEAKER_02]: Okay, take me into the mental benefits of this.
29:07
[SPEAKER_02]: Yes.
29:07
[SPEAKER_01]: Well, we talked about getting outside, talking about spending time in nature.
29:11
[SPEAKER_01]: So we know that exercise on its own has a slew of any sort of mental health benefits.
29:18
[SPEAKER_01]: We get outside and same thing.
29:20
[SPEAKER_01]: We really have this free tool that we can utilize that helps our mental health when you merge exercise and being outside together.
29:28
[SPEAKER_01]: It's even greater and rocking is one way to get that.
29:32
[SPEAKER_01]: I will say like if you're rocking especially in the morning just getting sunlight in your eyeballs,
29:36
[SPEAKER_01]: That's a great way if you really struggle with low energy, just getting sunlight in your eyes, it's gonna help you sleep better, come nighttime too.
29:46
[SPEAKER_01]: So I always tell my people I'm like, good sleep starts in the morning, like try and get outside within 30 minutes if you can, but even really any point in the day is going to going to help.
29:57
[SPEAKER_01]: But I think a lot of us, I'm in Minnesota, we're wrapped up all year, just getting outside can help vitamin D for example.
30:03
[SPEAKER_01]: So again, back to bone health,
30:06
[SPEAKER_01]: and Glucosmetabolism and it can help there.
30:09
[SPEAKER_01]: And I think just being more mindful too, like getting outside, connecting with nature and it is such a huge mental relief and helps clear that brain fog.
30:18
[SPEAKER_01]: I feel like a lot of people feel more creative spending more time outside, especially if you can maybe take a break from your phone and go for a phone free rock.
30:27
[SPEAKER_01]: And just kind of listen to the birds or kind of connect with those things around you.
30:34
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32:08
[SPEAKER_02]: Back to the show.
32:12
[SPEAKER_01]: the price scares people like honestly you saying that probably scares people like what would I do on that rock if I bring yeah like what yeah I'll say your best ideas will probably come when you get to like let your mind roam a little bit I can't say how many times I'm like oh
32:29
[SPEAKER_01]: I should do this or like you have mentioned a challenge.
32:32
[SPEAKER_01]: It's like thinking about little things you can add to your challenge when you're not thinking about your to-do list or have, you know, of course, some of the podcasts, but I think sometimes just not having earbuds in or just letting your mind roam a little bit can be really helpful, right?
32:45
[SPEAKER_02]: And just the amount of anxiety that people are having nowadays and like depression, oh my God.
32:53
[SPEAKER_02]: And it's everywhere and it's so crazy.
32:56
[SPEAKER_02]: I've talked about this a few times before in the podcast
32:59
[SPEAKER_02]: And the amount of girls that they know that are like I'm on an antidepressant or they just say the words I'm depressed or had a panic attack it's like it's insane.
33:10
[SPEAKER_02]: It's scary.
33:12
[SPEAKER_02]: It's terrifying and my girls know like let's go out for a walk.
33:16
[SPEAKER_02]: Let's move like you do things and they usually fight who can come with me at an evening walk.
33:20
[SPEAKER_02]: I'm like no, but I love you fine come walk with me.
33:24
[SPEAKER_02]: And my one daughter said to a girl the other day and she's like, why don't you go for a walk at night?
33:28
[SPEAKER_02]: You know, if you're feeling this way, and you would have thought that she was like, you would have thought that I said, told her to like go do crack or something mom.
33:35
[SPEAKER_02]: I'm like, why don't you just look to me?
33:37
[SPEAKER_02]: And she thought I grew like five heads.
33:39
[SPEAKER_02]: It was just the most outrageous thing, like go for a walk and like do what?
33:43
[SPEAKER_02]: Like where do I walk to?
33:45
[SPEAKER_02]: And I'm like really like that is like the saddest thing ever and we're just not talking about it.
33:51
[SPEAKER_02]: So I just want to be like reminding and I'm sure you're totally going to back this up and like what we do they're watching what we make normal and like no we just go for a walk every night they will carry that on and do that themselves too and it's it's going to help beat this this whole like anxiety depression thing going on.
34:11
[SPEAKER_01]: I agree 100%.
34:11
[SPEAKER_01]: And I think I just saw some stats the other day.
34:14
[SPEAKER_01]: I can't remember it was like high school kids.
34:16
[SPEAKER_01]: And like exactly what you're talking about.
34:18
[SPEAKER_01]: I think it was like 50, 60% of kids are reporting depression and anxiety.
34:22
[SPEAKER_01]: It's like, what?
34:24
[SPEAKER_01]: Yeah.
34:24
[SPEAKER_01]: It just blows my mind.
34:25
[SPEAKER_01]: And that's probably under reporting.
34:27
[SPEAKER_01]: You know.
34:28
[SPEAKER_01]: Yeah, actually.
34:28
[SPEAKER_01]: Oh, I guarantee it is.
34:30
[SPEAKER_01]: I will say it kind of back to like you had said sometimes about like being hesitant about like kids coming with you.
34:35
[SPEAKER_01]: I do have to add like rocking a socials.
34:38
[SPEAKER_01]: So I think that's one nice thing like my husband and I started a rock club for example, so like getting outside doing it with other people.
34:44
[SPEAKER_01]: But if you find that a particular person slows you down, I don't know if that's the hesitancy about having kids come with you is like, okay, I just want to go for a walk and have a good pace or momentum.
34:55
[SPEAKER_01]: What's nice is if you have that person who you'd love to walk with, but maybe they slow you down, like throwing on maybe weight or even extra weight and you still get a great workout, even though you're maybe walking closer to their pace, you're getting that workout that
35:14
[SPEAKER_01]: Exactly.
35:15
[SPEAKER_02]: Yeah.
35:16
[SPEAKER_02]: Yeah.
35:16
[SPEAKER_02]: How's it to you see, like, it just comes from like, I think that's the time where I love to listen to like my audio books and I just love that time where I don't have to think or be on my phone or I don't know just I just need that like a loan time.
35:30
[SPEAKER_02]: But then sometimes it's like that's the only time that me and that child had a real conversation that day.
35:36
[SPEAKER_02]: you know and I got to like really connect with them and I talked about walking with another guest a while ago and they were talking about the benefits of walking with your partner side by side and how it's the best time the best way to have hard conversations because you don't have that confronting like face to face you know you're like next to each other doing something together moving in the same direction mm-hmm yeah and I that stuck with me and I'm like oh we
36:04
[SPEAKER_01]: And like you said, you're not on your phone.
36:06
[SPEAKER_01]: I feel like there's a lot less distractions in that sense to see you can actually listen, which sometimes I think it's hard, we're just always looking at a screen or distracted by something and it just helps connect to a lot more.
36:18
[SPEAKER_02]: Yeah, I'm really curious if you could tell me about what are some of the most common misconceptions that you hear about what it takes to really get fit.
36:28
[SPEAKER_01]: Ooh, that's a great question.
36:30
[SPEAKER_01]: I will say I think as a dietitian, it's,
36:34
[SPEAKER_01]: we always hear like eat less move more and I think that that rhetoric I'm like and hope we're past that by now or not you said yes like some of the numbers they do matter to a certain degree but I think that sometimes too like it's not all about calories I know for example like one tool that I think is a lot.
36:50
[SPEAKER_01]: is continuous glucose monitoring, so like popping the hood, seeing what your blood sugar is doing, because even some of those high-calorie, I should say low calorie things will spike your blood sugar to the stratosphere, and then you feel like absolute garbage, and then you wonder why you're like back in the pantry 45 minutes later.
37:07
[SPEAKER_01]: So that's one tool that I love.
37:08
[SPEAKER_01]: I feel like it helps give people, again, like all or nothing with fitness, rocking can help with that.
37:13
[SPEAKER_01]: I think CGM is one way with food, for example, that I've seen kind of find that middle ground.
37:18
[SPEAKER_01]: and I think the calories tend to fall into place when you're actually able to tap into that tuition again because we're always like eating according to a list or you know by a certain framework and I think a lot of people just don't trust themselves with food and their nervous like to be left to their own you know devices like what would happen if they stop tracking or you know
37:41
[SPEAKER_02]: Yeah, well, and sometimes, you know, they have good reason to not trust themselves in the sense of like they have been that person that binges in the pantry and like if pizza's in the house they're going to eat the whole thing if there's Oreos in the pantry, they're going to like eat an entire sleep of it, you know, and and they know that about themselves and yeah, I can't be trusted, but then also to it's like, well, what food did you eat that triggered things in your brain, you know, like me, do you like, oh my god, I want more.
38:08
[SPEAKER_02]: and we'll now I'm anxious and I got to calm that.
38:10
[SPEAKER_02]: So then sugar comes that like there's this whole cycle.
38:12
[SPEAKER_02]: It's not just like you're not good with food.
38:15
[SPEAKER_02]: It's like there's five layers below that that have led you to making the wrong choice with that food at that moment.
38:22
[SPEAKER_01]: Right.
38:23
[SPEAKER_01]: And I think eating a lot of times is just a reflex.
38:25
[SPEAKER_01]: Like you said you get that joke on me and hit or like that soothing and then unfortunately you just end up feeling worse.
38:31
[SPEAKER_01]: I don't know.
38:32
[SPEAKER_01]: It just feels not vicious cycle.
38:34
[SPEAKER_02]: Yeah, yeah, and I'm always telling my clients like, why ask yourself why, you know, if you turned to that food at that moment and I think, no, I was just hungry.
38:43
[SPEAKER_02]: I just wanted it.
38:44
[SPEAKER_02]: I'm like, no, no, no, no, no, no bitch.
38:46
[SPEAKER_02]: Like, go back.
38:47
[SPEAKER_02]: There are other things that we're going on.
38:49
[SPEAKER_02]: And like, why can't you self-smooth?
38:51
[SPEAKER_02]: Why do you need that common comfort?
38:53
[SPEAKER_02]: You know, what's going on in the back of your brain?
38:55
[SPEAKER_02]: Like, what hard, you know, terrible conversations you have earlier in the day and you just haven't let it go yet.
38:59
[SPEAKER_02]: Or you didn't come and see, I was someone.
39:02
[SPEAKER_02]: So now it's just like sitting there stewing and it's just festering, which then makes your central nervous system just beyond fire.
39:09
[SPEAKER_02]: And now you're looking for a way to come bring it down.
39:11
[SPEAKER_02]: And like, oh, food, that's easiest way for me to do it.
39:14
[SPEAKER_01]: Yes, and it's readily available.
39:16
[SPEAKER_01]: It's not like, you know, alcohol or other drugs where, you know, we can give those up.
39:20
[SPEAKER_01]: We can't really give up food.
39:21
[SPEAKER_01]: We have to become friends with it in some ways.
39:24
[SPEAKER_01]: And I think like you said, like a lot of times when we're eating, it's driven by emotions or like one common thing.
39:30
[SPEAKER_01]: I see it's just like not taking time for yourself throughout the day.
39:33
[SPEAKER_01]: So then also like the kids are put to bed or you have that downtime and eating feels like something to do it feels productive in the moment.
39:41
[SPEAKER_01]: Yes, it's soothing, but then again, it's going to mess up your sleep and then you're hungry the next day, your blood sugar is all over the place.
39:48
[SPEAKER_01]: And I just keep going that cycle.
39:50
[SPEAKER_02]: Yeah, yeah, it just keeps going.
39:52
[SPEAKER_02]: And one of the best things that I tell my clients do is like, when you're in that moment, I used to have this guy that was totally addicted to peanut burn jelly sandwiches at night.
40:00
[SPEAKER_02]: Now, our peanut butter jelly sandwich is terrible.
40:03
[SPEAKER_02]: No, it's not like snorting crack in this kitchen.
40:06
[SPEAKER_02]: It's not like the worst thing in the world, you know, but not the best, especially before you're going to bed.
40:11
[SPEAKER_02]: And there's reasons why, but he was like addicted to it.
40:14
[SPEAKER_02]: Like he would make like three or four of them.
40:16
[SPEAKER_02]: Like the big thick white bread and just so much peanut butter and jelly and I'm like, okay.
40:20
[SPEAKER_02]: We're not going to take him away.
40:21
[SPEAKER_02]: Instead, I want you to go do a 10-minute walk first.
40:24
[SPEAKER_02]: Just pause, go walk, and then come back.
40:27
[SPEAKER_02]: And if you still want it, okay?
40:29
[SPEAKER_02]: Then you know, then we make a couple.
40:31
[SPEAKER_02]: Let's see, now once did he come back and want it?
40:34
[SPEAKER_02]: Now, I know that's probably an extreme case, because I know there will be people that were like, no, I went for walk, I came back, I still ate it.
40:39
[SPEAKER_02]: You know, there's like, people would totally still do that, but I found it so interesting that this particular client after he went and moved his body had a moment to himself calmed down.
40:48
[SPEAKER_02]: He's like, I don't need that anymore.
40:51
[SPEAKER_02]: And I'm like, look at what that was like fulfilling for you.
40:54
[SPEAKER_01]: We'll give it any good easier with time.
40:56
[SPEAKER_01]: I think too like you build up like any habit.
40:58
[SPEAKER_01]: It's like the first few times.
41:00
[SPEAKER_01]: I think it's really hard to stop and pause and walk versus make a PBNJ, but then you get that positive reinforcement.
41:08
[SPEAKER_01]: I think you can kind of start basically building out that that new habit.
41:12
[SPEAKER_02]: Yeah, yeah.
41:13
[SPEAKER_02]: Oh, that's such a good point, too.
41:15
[SPEAKER_02]: And those first steps are the hardest.
41:17
[SPEAKER_02]: It's it is hard to look in the mirror and identify and say like, this is what we need to do.
41:24
[SPEAKER_02]: Because you'll have the one person on the one side going like, yeah, okay.
41:27
[SPEAKER_02]: Okay.
41:27
[SPEAKER_02]: That sounds like a great idea and the other person is going, no, I don't want to.
41:31
[SPEAKER_02]: And you can't make me.
41:33
[SPEAKER_01]: Right, you know, and I think like adding to that like giving yourself some grace and that like not expecting perfection like I'm never going to have a PDA again, it's like, okay, maybe we just try and like space like farther and fewer between like instead of, you know, three seven days a week, let's have like a few a week and I think just giving yourself that permission sometimes be relieving to
41:54
[SPEAKER_01]: Yeah, like like boundaries.
41:56
[SPEAKER_02]: I was just telling this to actually a couple clients other day boundaries around it like maybe you just do the pb and j on Fridays, you know, like on that day and I was telling a client the other day like I have rules around I have I don't have rules.
42:11
[SPEAKER_02]: I boundaries around like alcohol like I won't drink Monday, Tuesday, Wednesday, Thursday.
42:16
[SPEAKER_02]: I will only allow myself if I even do have alcohol, I will only allow myself to have it on a Friday or Saturday.
42:23
[SPEAKER_02]: And in my mind, I have built up, and I firmly believe only losers drink during the week.
42:28
[SPEAKER_02]: Like, that is what I told myself, like, for years now, I'm like, it's a Wednesday.
42:32
[SPEAKER_02]: Like, only losers drink on Wednesday is like, what are you talking about?
42:36
[SPEAKER_02]: And I think just like setting up boundaries around like that for yourself.
42:40
[SPEAKER_02]: It gives you like that flexibility of like, oh, this isn't being taken away for me.
42:44
[SPEAKER_02]: I just have certain expectations for myself and boundaries of what I'm going to have it.
42:49
[SPEAKER_02]: And then I don't even want it.
42:51
[SPEAKER_01]: because I don't like an identity thing to like I hear like the boundaries back that also you have this identity like I do want to be a loser and I think like even like activity it's like okay well like channeling that inner athlete like I'm going to be that type of person who does this thing and I feel like when you start to have that different mindset or like seem to identify a and see yourself differently that can help in-grain those things a little more.
43:16
[SPEAKER_02]: I'll girl that identity shift and switching at how you see yourself and view yourself and how you want others to view you and just like flipping that in your mind, that's huge.
43:27
[SPEAKER_02]: And because then you go into this like, I don't give a fuck attitude.
43:31
[SPEAKER_02]: Like, because you're confident, like, who you are and like, no, this is who I am.
43:35
[SPEAKER_02]: So y'all can make fun of me for not doing this or eating this, right?
43:38
[SPEAKER_02]: Like, not partaking, but like, I'm so confident in myself and who I am in my identity.
43:43
[SPEAKER_02]: And be like, I don't even care.
43:46
[SPEAKER_02]: Yeah.
43:47
[SPEAKER_02]: Yeah.
43:47
[SPEAKER_02]: And then you're like, no, this is who I am.
43:50
[SPEAKER_02]: You know, and I tell this to my clients, I said, I'm keep saying that.
43:53
[SPEAKER_02]: It tells my clients like, but people don't fill in the blank.
43:57
[SPEAKER_02]: You know, I said this to a couple of clients just yesterday.
44:00
[SPEAKER_02]: I'm like, fit people.
44:02
[SPEAKER_02]: Don't miss Mondays.
44:03
[SPEAKER_02]: do what you want with that?
44:05
[SPEAKER_02]: But like, I'm just saying, go look at any person at the gym that you admire.
44:10
[SPEAKER_02]: You know, again, looking at people who we look up to, ask them, ask them.
44:15
[SPEAKER_02]: Like I guarantee you that they'll be like, oh, no, I don't do that.
44:18
[SPEAKER_02]: Like, no, it's just not something I do.
44:20
[SPEAKER_02]: So, what do you want to identify with?
44:23
[SPEAKER_02]: How do you write?
44:23
[SPEAKER_01]: Just look at you.
44:25
[SPEAKER_01]: And it's like building those little rituals.
44:27
[SPEAKER_01]: I think for yourself to and like oftentimes I'm telling my people like just make your bad days less bad.
44:32
[SPEAKER_01]: Like then it's a lot easier to be more resilient like you don't have to be perfect.
44:36
[SPEAKER_01]: Let's just somebody had mentioned something a while back and I loved it.
44:39
[SPEAKER_01]: It's like let's make better mistakes tomorrow.
44:41
[SPEAKER_01]: It's like I love that like just throwing perfection out the window because I think a lot of times we get this like starting over mentality and if you're just
44:51
[SPEAKER_01]: I think working on that resilience piece that can really help I think more than anything being flexible versus being that flexibility I think can really help with the consistency there's always something you can do it might not always think but there's always something always something for sure okay tell me about your upcoming book rock fit.
45:09
[SPEAKER_02]: Why did you write it how did this start like oh my god i'm so excited for it to come out to.
45:14
[SPEAKER_01]: Yeah, thank you, because this was a labor of love seriously.
45:17
[SPEAKER_01]: Yeah, well, I had gotten into it and really all I found was podcast maybe.
45:23
[SPEAKER_01]: And there was a little like bits of information here and there.
45:25
[SPEAKER_01]: There wasn't like really a book on rocking.
45:28
[SPEAKER_01]: Hey, there's not as work.
45:30
[SPEAKER_01]: Yeah, I was working with my agent and he brought up the idea and I was like, okay, let's do it.
45:37
[SPEAKER_01]: So we kind of came up with a book concept.
45:38
[SPEAKER_01]: We were, you know, approached or like made a deal with a publisher, which, you know, is kind of a big deal.
45:44
[SPEAKER_01]: And...
45:45
[SPEAKER_01]: Yeah.
45:46
[SPEAKER_01]: So that was really different.
45:47
[SPEAKER_01]: It helped us have that I think confidence in it to and then with it being I think up and coming now it's like how fast can you get this out you know now that you're working with the publisher they want everything now.
45:58
[SPEAKER_01]: Right.
46:00
[SPEAKER_01]: And so we you know.
46:01
[SPEAKER_01]: really put everything from the benefits to picking out the right gear to training plans.
46:07
[SPEAKER_01]: So basically, if you're going from, you know, I think like couch to 5k, there's plans like that that really help you scale up rocking, but then also if it's something that you're already walking with weight, there's 10k and 25k plans in there too.
46:19
[SPEAKER_01]: If you're looking for more of that guidance and then also
46:26
[SPEAKER_01]: or your rock as your gym buddy or strength equipment essentially and then being a dietitian I had to do a chapter and put some nutrition protocols in there.
46:36
[SPEAKER_01]: Of course.
46:37
[SPEAKER_01]: Yeah, so talking about like fueling, I would say in general, maybe geared a little bit more towards like losing the fluff and adding muscle, things that you can do to strategically make those change it, but then also within your workouts too.
46:51
[SPEAKER_01]: So pre workout, post workout, fueling,
46:53
[SPEAKER_01]: And then mindset as well.
46:54
[SPEAKER_01]: So we had to wrap up and talk about like embracing the suck and finding that balance a little bit because I think with rocking it's not supposed to be, it's not supposed to feel easy.
47:05
[SPEAKER_01]: You know, really kind of testing your boundaries a little bit on what that discomfort is, but when you do hard things, it feels like you feel so accomplished and you do better and really taking that into other parts of your life, too.
47:17
[SPEAKER_02]: Oh my god, it's all of this is into one one space one book.
47:21
[SPEAKER_02]: It's all on 221 pages.
47:24
[SPEAKER_01]: Yes.
47:25
[SPEAKER_01]: Are you getting to do a what's it called audio book?
47:28
[SPEAKER_01]: There is an audio version coming.
47:29
[SPEAKER_01]: I just actually got the sample the other day, which I was really excited about it.
47:33
[SPEAKER_01]: So is it you?
47:34
[SPEAKER_01]: I'm not.
47:34
[SPEAKER_01]: I'm not doing it.
47:36
[SPEAKER_01]: No, I feel like I would love to.
47:38
[SPEAKER_01]: I would love to you, but I just, I just don't have the time, I don't know, that's, yeah, all right.
47:45
[SPEAKER_01]: So, and I feel like, you know, once you look at something so often, you're like, oh my gosh, the last thing I want to do is read my own book.
47:51
[SPEAKER_01]: I've like read this thing how many times.
47:53
[SPEAKER_01]: I just get it out there to the people.
47:54
[SPEAKER_01]: I know.
47:56
[SPEAKER_01]: Yeah, something will be audio coming.
47:58
[SPEAKER_02]: Okay, all right, this is exciting.
48:01
[SPEAKER_02]: Good for you.
48:02
[SPEAKER_02]: How long did it take you to write it?
48:04
[SPEAKER_02]: I'm just curious.
48:05
[SPEAKER_01]: Like when it starts, it's bound here we go to done.
48:09
[SPEAKER_01]: Yes, so we basically had the concept, which included a couple sample chapters.
48:13
[SPEAKER_01]: Okay.
48:14
[SPEAKER_01]: And that was like that was the initial step.
48:18
[SPEAKER_01]: And then I think from the time the publisher said, yes, let's do this.
48:23
[SPEAKER_01]: It was.
48:25
[SPEAKER_01]: Like less than six months.
48:27
[SPEAKER_01]: So it was a pretty tight turnaround.
48:29
[SPEAKER_01]: Yes, you were going on.
48:31
[SPEAKER_01]: And then it's been like editing and editing.
48:33
[SPEAKER_01]: Yeah, and editing.
48:34
[SPEAKER_01]: So I have a whole new appreciation for any sort of editorial teams because it is a very enduring process and what you start with is certainly so much different than the final product.
48:44
[SPEAKER_01]: This is a good way.
48:45
[SPEAKER_01]: Yes, you're just like polishing it and polishing it.
48:47
[SPEAKER_02]: Right.
48:48
[SPEAKER_02]: Yeah, right.
48:49
[SPEAKER_02]: Oh, so this is your baby.
48:50
[SPEAKER_02]: So January.
48:51
[SPEAKER_02]: Do we have a specific launch date or we're just like January sometime that month New Year January six.
48:58
[SPEAKER_01]: Yes, January six.
48:59
[SPEAKER_01]: So kind of with the new year.
49:00
[SPEAKER_01]: Oh, that's perfect.
49:02
[SPEAKER_01]: And there is going to be it's still in the works and figuring out details, but we're also going to do a 30 day rocking challenge that matches somewhere along the book timeline too.
49:12
[SPEAKER_01]: So keep an eye out for more on that coming later this year.
49:15
[SPEAKER_01]: So I'm really excited just to do something where you're doing a challenge with other people.
49:19
[SPEAKER_02]: Yeah, and such a good time of year, too.
49:21
[SPEAKER_02]: Let me know, keep me updated because we'll definitely put it out to our people.
49:26
[SPEAKER_02]: I'll tell people, too, on the podcast of, like, hey, remember we had this episode.
49:30
[SPEAKER_02]: Like, we don't get this one out then.
49:32
[SPEAKER_02]: And remind people we can put it on our story and then get people to join the challenge.
49:35
[SPEAKER_02]: Cause,
49:36
[SPEAKER_02]: I know there's people listening going like, yeah, tell us, remind us, because this is something I, I'm going to want to do too.
49:40
[SPEAKER_02]: So yeah, mark your calendars.
49:42
[SPEAKER_02]: I don't have the exact date yet, but more to come.
49:45
[SPEAKER_02]: That's okay.
49:46
[SPEAKER_02]: Oh my god, Kayla, this was like amazing.
49:48
[SPEAKER_02]: I love conversations around this.
49:50
[SPEAKER_02]: I love the benefits.
49:51
[SPEAKER_02]: I love that people can hear that, you know, going outside and walking is cool.
49:55
[SPEAKER_02]: Okay.
49:56
[SPEAKER_02]: It is.
49:56
[SPEAKER_02]: It feels way cooler than just walking.
49:58
[SPEAKER_02]: Yes.
49:59
[SPEAKER_02]: Way cooler.
50:00
[SPEAKER_02]: And I know there are people listening that haven't tried it either.
50:03
[SPEAKER_02]: Do you have any tips of like just something simple like get people started like what's the first step that they could do or like what I don't know what they purchased.
50:12
[SPEAKER_02]: And I know you said that you are an ambassador or an influencer for one of the companies can we put links to that in the show notes.
50:18
[SPEAKER_01]: Yeah, absolutely.
50:19
[SPEAKER_01]: So I work with GoRuck and they make gears specific to rocking.
50:23
[SPEAKER_01]: So they have, like, for example, perfatted shoulder straps or like water proof things.
50:27
[SPEAKER_01]: I found out that they do float.
50:29
[SPEAKER_01]: I went on like a women's rocking retreat.
50:31
[SPEAKER_01]: And, you know, they act as floatation devices, I guess.
50:34
[SPEAKER_01]: Yeah, cool.
50:35
[SPEAKER_01]: Um, yeah, I have to, so we like did this really badass thing where we're like on this boat.
50:40
[SPEAKER_01]: And then we jumped off with our rocks on and swam to shore and did this workout.
50:43
[SPEAKER_01]: So we felt like just a bunch of GI chains and it was so cool.
50:47
[SPEAKER_01]: Yeah, that was it.
50:48
[SPEAKER_01]: So that was actually a go-ruck event so they actually have gear but then they do events as well That's really I think how they got their footing in the industry.
50:56
[SPEAKER_01]: Okay, so a big huge community there that is just like wonderful and beautiful Okay, a lot of times you can find local rucks clubs.
51:03
[SPEAKER_01]: So I think that social component if you're the type that really likes to do things with other people The rucks clubs are completely free and you can get out, but if you're just at home You don't know where to start.
51:13
[SPEAKER_01]: I would say grab an old backpack.
51:15
[SPEAKER_01]: I grab
51:16
[SPEAKER_01]: My old school backpack wrapped a 10 pound dumbbell in it wrapped it in a towel just to help pat it through it in my backpack and went out for a walk and you'll you'll find that that is, you know, a little uncomfortable after a while when you have quarters of a dumbbell poking you in the back, but it's a great way just to get started with equipment you have can use old textbooks, you know, bags of rice for example, you can really get creative.
51:39
[SPEAKER_01]: you can concrete papers.
51:41
[SPEAKER_01]: There's all kinds of migiboring that you can do just finding something heavy, putting it in a backpack.
51:46
[SPEAKER_01]: Okay, I will say if you're new, again, that maybe 10, 15 pounds going no more than that on your first couple of rocks.
51:54
[SPEAKER_01]: And if you find yourself leaning forward,
51:57
[SPEAKER_01]: That's usually a pretty good indication that you've got too much weight on.
52:00
[SPEAKER_01]: So you want to like anything strength related, you want to have good form, just to help avoid any sort of injuries.
52:06
[SPEAKER_01]: So if you find that you're really leaning forward, you want to maybe scale the the weight back a little bit.
52:11
[SPEAKER_02]: Okay.
52:12
[SPEAKER_02]: And so the weight just to be clear, it goes on the front, not the back.
52:15
[SPEAKER_02]: I would say on the back.
52:17
[SPEAKER_02]: So on your back.
52:18
[SPEAKER_02]: Okay.
52:19
[SPEAKER_02]: I thought you were saying,
52:20
[SPEAKER_02]: It's like sitting here thinking, I'm like, do I work with my backwards?
52:23
[SPEAKER_02]: Oh, no, I got strapped right here.
52:25
[SPEAKER_02]: Yeah, when you said going forward, you mean from the way behind you.
52:29
[SPEAKER_01]: If you're leaning you, yeah, if you're like, it's natural to have that counterweight a little bit where you're leaning into it.
52:35
[SPEAKER_01]: You've got the weight on your back, but you're getting forward.
52:37
[SPEAKER_01]: If you're really, you know, exaggerated, I would say that's a good indication.
52:42
[SPEAKER_01]: Okay, as high, like think about how to go.
52:44
[SPEAKER_00]: Oh, you made me think about, yeah.
52:47
[SPEAKER_02]: Well, I can picture it.
52:48
[SPEAKER_02]: Have you ever seen like a little kid with a backpack on that's like way too heavy and they're like, they're literally walking like in an exactly.
52:54
[SPEAKER_02]: Yes, you don't want to do that.
52:56
[SPEAKER_02]: You do not want to do that.
52:57
[SPEAKER_02]: Do not do that.
52:58
[SPEAKER_02]: I'm like, yeah.
53:00
[SPEAKER_02]: That's so funny.
53:00
[SPEAKER_02]: I'm like wait a minute.
53:02
[SPEAKER_02]: Do you want the weight front?
53:03
[SPEAKER_02]: Okay.
53:04
[SPEAKER_02]: Right.
53:04
[SPEAKER_02]: We're past that.
53:04
[SPEAKER_02]: We're past that.
53:05
[SPEAKER_02]: Yes.
53:06
[SPEAKER_02]: Okay.
53:06
[SPEAKER_02]: Perfect.
53:07
[SPEAKER_02]: But I love that you can take simple steps at home and do it.
53:10
[SPEAKER_02]: And then we will put the link if you can get that to us to like your affiliate link and get people started because once you do get one and put it on.
53:18
[SPEAKER_02]: Oh my God.
53:19
[SPEAKER_01]: It's a game changer.
53:21
[SPEAKER_01]: It's like the week is where it needs to be the shoulder straps are padded and you can carry a lot heavier to because if you're using just a plain old backpack, I will say that you'll find the faults pretty quickly.
53:32
[SPEAKER_01]: There was a lot of handles that ripped off and seems that broke in a lot of the cussing so.
53:39
[SPEAKER_01]: Well, and if you know it's something you want to do it's something that you'll have forever.
53:42
[SPEAKER_02]: Yeah, and just like the chest strap like work comes in like distributes the weight differently like that's it's so helpful It's so helpful and if you're in timidated looking for a pack.
53:52
[SPEAKER_01]: I know sometimes it's like, oh my gosh I don't know where to start like send me a message.
53:55
[SPEAKER_01]: I feel like my DMs are open and happy to help and I was like excited to help you find something because that I know But they're just gonna be like brushing right around the corner
54:03
[SPEAKER_02]: I know, I know, that's so cool.
54:05
[SPEAKER_02]: Oh, Kayla, this was amazing.
54:07
[SPEAKER_02]: You guys keep an eye out for the book.
54:10
[SPEAKER_02]: Check the show notes.
54:11
[SPEAKER_02]: We'll put links to everything in there.
54:13
[SPEAKER_02]: And if you have links or anything for pre-orders, please let us know.
54:16
[SPEAKER_02]: We'll put that in there too.
54:18
[SPEAKER_02]: It was just such a pleasure to have you on.
54:19
[SPEAKER_02]: I love conversations around this because it's helping us look at fitness in a different light.
54:24
[SPEAKER_02]: And it helps take away that, like, better be perfect all, you know, one way is the only way.
54:30
[SPEAKER_02]: It takes that mentality out of there and it doesn't have to be perfect.
54:34
[SPEAKER_02]: And right, on is better than none.
54:36
[SPEAKER_02]: This is a great example.
54:37
[SPEAKER_02]: If it's into your life and not the other way around, hmm, hmm.
54:40
[SPEAKER_02]: Well, this is awesome.
54:41
[SPEAKER_02]: You're too broadcasting.
54:41
[SPEAKER_02]: Thank you so much for coming on.
54:43
[SPEAKER_02]: Thank you for having me.
54:44
[SPEAKER_02]: Yes, everyone, stay safe, stay healthy and tell next time.
54:52
[SPEAKER_02]: The bottom-life podcast is for informational and entertainment purposes only.
54:55
[SPEAKER_02]: The content shared here is not intended as medical, legal, or professional advice.
54:59
[SPEAKER_02]: Always consult with a qualified professional before making any health fitness, financial, or legal decisions.
55:03
[SPEAKER_02]: The opinions shared on this podcast are personal experiences and insight.
55:07
[SPEAKER_02]: So if you need expert guidance, go find the right professional for you.
55:10
[SPEAKER_02]: Thanks for listening.