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Getting into the Gym with Allison Occkial · Mocktail Minutes

• 0:22
  All right.
• 0:22
  Hello, everyone.
• 0:23
  Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  This is Bailey.
• 0:27
  And this is Brianna.
• 0:29
  And this week we have a special guest.
• 0:31
  So we will introduce her in just a second.
• 0:33
  Mocktail of the week that we're doing, I'm doing another Orabora, but I'm doing the Peppermint Watermelon this week.
• 0:39
  So, I like it.
• 0:40
  Pretty good.
• 0:42
  Brianna, how about you?
• 0:43
  I'm doing another Green Bell Kombucha.
• 0:45
  Last time I had the grapefruit really liked it.
• 0:48
  This week I was trying to manifest like fall.
• 0:50
  Mm-hmm.
• 0:50
  So I got like the elderberry ria.
• 0:53
  It's pretty good.
• 0:53
  I like the grapefruit better.
• 0:54
  And also it's like 106 here, so Well, I'm not ready for you to manifest fall because that means like 40, 30 degrees for me.
• 1:02
  I like a hundred degree weather.
• 1:04
  Yeah, now here in Texas, fall is like 80, 70 bucks.
• 1:10
  I'm like, oh, I like it, but yeah.
• 1:13
  Well, yes.
• 1:16
  So today we have a special guest.
• 1:17
  Her name is Alison.
• 1:19
  Alison, do you want to like introduce yourself?
• 1:21
  Maybe share a mocktail, like just tell us who you are.
• 1:25
  My name is Alison.
• 1:26
  Really excited to be here with you ladies.
• 1:28
  I am a holistic health practitioner and with that personal trainer holistic nutritionists and in functional medicine doing health coaching.
• 1:37
  And I have my own business.
• 1:39
  I'm in Cleveland, Ohio.
• 1:40
  I have a daughter who is just about, just a little over one.
• 1:45
  And I drink water all day long.
• 1:47
  I know that's not super exciting.
• 1:49
  And I was just telling the ladies I've got tea floating around the house somewhere.
• 1:53
  Cause I'll drink it and then set it down and then get distracted by a baby and all that good stuff.
• 1:58
  So like I'll do an iced tea, unsweetened tea.
• 2:01
  The one I have is passion fruit.
• 2:03
  So that's typically what I drink.
• 2:05
  So yeah, excited to be here to talk everything about health and wellness, but I know specifically fitness, because a lot of the focus that women, you know, want to, they want to be healthy.
• 2:18
  They want to learn how to eat right.
• 2:20
  But then where does The exercise component of a healthy lifestyle, weave into that.
• 2:25
  And that's how I actually started in the whole field is starting as a, I think it was 19 as a personal trainer and I'm 36 now, so I've been doing it since then.
• 2:34
  Love it.
• 2:35
  And then I realized.
• 2:37
  That there's so much more to health and wellness and results than just what you do, let's say in the gym or fitness in general.
• 2:45
  So expanding from that and really helping women just look, I say, look, feeling and function at their best.
• 2:51
  Cause it's not just how you look, it's how you feel.
• 2:54
  Are you actually the key kicker is.
• 2:57
  Like sustainably and enjoying the process and the routine.
• 3:01
  So it's not obviously not a diet trying to break through out that, but are you enjoying your meals?
• 3:06
  Are they nourishing?
• 3:07
  Do you like your workouts?
• 3:09
  How do you feel from this?
• 3:11
  And just kind of making sure it's a whole new lifestyle essentially.
• 3:15
  So that's my goal for everyone.
• 3:17
  Like the whole package and I think that this is so important because like for women I feel like from a young age We were taught like this is what you have to do to be thin and movement It's a punishment and I can't tell you how many clients are like, am I even working out correctly?
• 3:32
  Like what do I do and they either hate it or they have anxiety around it or they're just they feel so lost so this is such an important thing to Really teach women about like, I think just as much as there's a diet culture, there's a, like I want to say fitness culture, but this, a lot of women can have, and men can have a disordered relationship and how they view movement, exercise, physical activity.
• 3:56
  Definitely needs to be a talked about more.
• 3:59
  And so that women can feel educated and empowered to enjoy how they move their body and.
• 4:06
  Just feel confident in what, knowing what they're doing is beneficial too, and obviously safe.
• 4:12
  It's important to just to talk about even the types of movement, because kind of that fitness culture where we're, sometimes we're told to do all cardio.
• 4:21
  Sometimes it's like, no, you need to go to the gym.
• 4:23
  Sometimes it's like, okay, let's do a bunch of Zumba classes, you know, and there are different benefits to each one of them.
• 4:30
  And I think they can all have their place as well.
• 4:33
  But then it's also hard to understand, okay, which is going to be the best for me, which is going to move the needle, which do I actually enjoy.
• 4:42
  And I think that's where strength training can kind of get a little fishy because in my experience, not a lot of women love strength training because we have this idea that we're going to get huge and bulky like bodybuilders when that's not necessarily the case, or we've just been told that we were supposed to do cardio all the time.
• 5:00
  If we want to burn fat.
• 5:02
  So then we're just running all the time.
• 5:04
  We don't even enjoy it and we're not building that muscle.
• 5:07
  So, yeah, I think today we were going to kind of focus on the strength training piece of things.
• 5:11
  And that definitely plays into like what I was going to say.
• 5:14
  I'm glad that we have a female on here talking about it.
• 5:17
  Not that I am like, Oh man, hater, but I feel like fitness world, especially with strength training, it's just so like males, males are predominantly like who are in that role.
• 5:26
  And I think, you know, again, no hate to males, but women should not be following the fitness advice of guys, like you're a female, let's go to a female that knows you, knows like your body knows what's going on and can give you that advice because I can't tell you how many clients I've had that are following bodybuilder plans.
• 5:44
  And I'm like, well, do you want to be a bodybuilder?
• 5:46
  I mean, if you do awesome, but that's usually not the goal.
• 5:49
  Yeah.
• 5:49
  Cool.
• 5:49
  Thanks.
• 5:50
  Exactly.
• 5:51
  And taking it to the next level too, as as a man, I mean, their hormone cycle, it's the same 24 hour cycle, right?
• 5:58
  They don't really change.
• 5:59
  And so women every day is slightly different.
• 6:02
  So how you eat and how you move should be tweaked a little bit based on your hormone profile at that time of the month.
• 6:10
  So a lot of women, And say around PMS or like their week before their period starts, they have more fatigue, they have cravings, right?
• 6:18
  They may come to you and say, I really want like carbs, right?
• 6:21
  And they might just feel like they don't have a lot of energy for their workout.
• 6:24
  So being able to look at when we're, when we're creating a plan.
• 6:29
  Understanding that certain times of the month to go a little just different perspective or different focus.
• 6:35
  So maybe lighter intensity in some areas being able to focus a little bit more on recovery than trying to hit it super hard that week right before your period.
• 6:46
  So just understanding that plays a role into how you structure your routine as well or can.
• 6:51
  So do you work on cycle syncing with any of your clients?
• 6:55
  To some degree, it's.
• 6:56
  Every client is obviously so unique, and it's obviously they're based on their goals, but understanding of where they're at will tailor down maybe some of the weight and maybe not try to lift heavier that week or change up the duration or something.
• 7:13
  Cause it's good to continue to move, but it's the, the level of intensity and duration is kind of what we end up changing and going into kind of, when we say strength training or workouts in general, the, kind of the first thing I, when a client says, or somebody says, what's the best, like, how do I.
• 7:34
  creative routine, right?
• 7:35
  And I start with asking, what have you tried before?
• 7:41
  What do you like?
• 7:42
  Do you know anything that you enjoy?
• 7:44
  So we start there and then we build on top of that.
• 7:48
  But every Kind of routine should have the foundation of general movement So physical activity and understanding that's different than exercise So most women focus on just getting like I need to get to the gym or I need to work out Are you sitting all day long?
• 8:03
  Are you standing?
• 8:05
  Are you moving?
• 8:06
  What are you doing because that's actually going to drive your results results and your physiology More than just the exercise The exercise is big, but it's how you move all day long So I would never suggest anyone to just start exercising if they aren't even Walking, right?
• 8:25
  You need to be able to move all day long and then we can build up the endurance that way.
• 8:30
  An understanding of somebody's tendency is to like cardio or cardio based activities.
• 8:36
  By all means, we want to keep that in.
• 8:38
  But as women, we have less muscle mass than men and we are losing muscle mass as we age.
• 8:47
  most women think muscle mass like, Oh, that's just, I don't, it's not that big of a deal, but that's what drives our metabolism.
• 8:54
  And that's essentially what drives how we actually look in clothes, because you could be the same weight, but have different body composition and look completely different.
• 9:04
  So.
• 9:05
  When women say, I want to tone and I want to lose weight.
• 9:08
  It's, it's really about losing body fat.
• 9:11
  it's having the cardiovascular component in there because it's good for our health, right?
• 9:17
  It's good for endorphins and movement and it's very heart protective and actually really good for your, your brain too, but.
• 9:23
  Also, where does strength training come in?
• 9:27
  That's going to create the shape that you want, essentially.
• 9:33
  And strength training can be, I almost like using the word resistance training.
• 9:40
  Because sometimes it's not always about weight.
• 9:42
  I mean, have you tried a bodyweight workout before?
• 9:46
  Like, that stuff is hard.
• 9:47
  Like, dips.
• 9:48
  Pull ups, push ups, like that's not necessarily using weight, but that's resistance training.
• 9:54
  So challenging your muscles and pushing them to at least to grow, maintain, so you don't end up losing that muscle mass over time.
• 10:05
  And that could, bodyweight exercises or bands if it means using some actual weights or machines at like, let's say a gym.
• 10:15
  But also the other aspects of not classes, but Using like a kind of a circuit to be able to create that, incorporate some of the resistance training in there as well.
• 10:31
  Because some women don't want to go to a gym, but they'll work out with somebody, or they'll do a DVD, or they'll go to a class.
• 10:38
  That incorporates music and it's fun and I'm working out, but it doesn't feel like I'm going to the gym and so sometimes it's like creating this new definition of what movement actually can be for you and exercise.
• 10:54
  So you kind of, you started to share this a little bit, but do you want to go over just so we cover all the pieces of the importance of getting the strength training in?
• 11:03
  Yeah, so definitely, like I said, the building maintaining.
• 11:08
  The muscle mass you have if not building it As we age that's when we're losing it, but it's also going to really support your joint health and your bone health I mean kind of like Very underrated like third order.
• 11:22
  We don't really think about that, but it's Supporting your, your structure essentially, and if you can't and it supports daily activities.
• 11:32
  So, if you can't.
• 11:33
  You know, like, pick up the laundry basket without your back.
• 11:38
  Being pulled, or like picking up your kids, or moving in a different way, daily functional activities, then having the muscle mass will help essentially do those things better, and you feel confident when doing them.
• 11:53
  It will, again, support your metabolism, so when you are trying to fat, you are at a higher resting calorie expenditure.
• 12:04
  So it's not all about losing body fat and losing weight, but it's a big goal for women is feeling good in their body.
• 12:12
  So it just goes hand in hand to incorporate it into the routine.
• 12:17
  I have women who do cardio, they, they walk and that's great, but that's not enough.
• 12:23
  To really move the needle.
• 12:24
  So it's something it's definitely celebrating the win, but we need to push ourselves mentally and physically to see the changes that we want.
• 12:35
  I'm glad you brought up like, normal day to day tasks.
• 12:37
  Like, can you pick up the laundry basket?
• 12:39
  Can you do this?
• 12:40
  Because this is like, something I told clients, like, it's okay to do certain things for aesthetics, right?
• 12:46
  Like, we would all be lying if we're like, oh, we don't do that.
• 12:48
  But, you know, instead of training just for like, what do I want to look like in 6 weeks?
• 12:52
  Like, training to be.
• 12:54
  You know, with the mindset of how do I want to feel in 60 years or how do I want to feel when I'm 60?
• 12:59
  Like, do I want to be able to live independently?
• 13:02
  Do I want to be able to like still move around and not have those aches and pains?
• 13:05
  And like, especially for women, like osteoporosis and all the other things that women can like deal with as they age because of dieting, lack of muscle, you know, hormone changes, all that, like really just setting your mind to like, what, what am I going to feel and look like?
• 13:22
  And be able to do when, you know, I'm 60, 70 years old.
• 13:25
  Cause that's like, I mean, my husband and I talk about it.
• 13:29
  Like that's the ultimate reason for fitness.
• 13:31
  Right?
• 13:31
  Like we want to have longevity.
• 13:33
  So yeah, I think like strength training really helps women like that.
• 13:37
  It doesn't just make you look like bulky or, you know.
• 13:41
  A hundred percent.
• 13:42
  That's my, when I was 18, I was like, this is why I'm going to be a grandma and like still moving and feeling good.
• 13:48
  Cause to me, the worst feeling is having to depend on somebody else.
• 13:52
  And or having to be like a burden for somebody like trying them having to take care of me like no I I want as much as I can age gracefully And part of that is continuing to move my body and A simple kind of way to look at it too is like, I move my body because I can, because you don't want to get to the point where you have to, that now you're trying to get it back, like let's say you've had an injury or like you can't move very well, and people will tell you like, it hurts, and then it's a vicious cycle.
• 14:24
  It hurts to move.
• 14:25
  So then you don't move.
• 14:27
  And then it's harder to move.
• 14:28
  Yeah.
• 14:29
  So, again, you start whatever age you're at, you start with where you're at, get moving, and then pick where you want to or like the type of resistance training that sounds most doable to you to start with.
• 14:43
  And it can be in a gym.
• 14:45
  It doesn't have to be.
• 14:46
  But I think opening the definition of what Exercise and movement looks like is really important and using the right vocabulary.
• 14:54
  So it's not, again, Oh, I went to the gym.
• 14:57
  I'm good.
• 14:57
  Or I'm working out.
• 14:59
  I'm exercising because I want to burn off something.
• 15:02
  It's like, I exercise because I want to X, Y, and Z.
• 15:07
  And then I eat this way because X, Y, and Z.
• 15:09
  So it's just creating that, that's making sure it doesn't fall into this weird.
• 15:15
  Like.
• 15:16
  Exercise restrict mentality or anything like that.
• 15:20
  Agreed.
• 15:22
  We talk a lot about kind of just finding our intentions and our whys behind everything.
• 15:27
  So just like you're saying, it's not like we're just going to the gym to burn off our ice cream that we ate because we were bad last night or anything like that.
• 15:35
  It does not have to be anything like that.
• 15:38
  We can just.
• 15:39
  Go to the gym because we know we're going to feel really good.
• 15:41
  Maybe it gives us an energy boost for a day if we're working out in the morning.
• 15:45
  Maybe it helps our sleep if we're working out during the day.
• 15:48
  We get better sleep.
• 15:49
  It's also going to help that like blood sugar balancing because our muscles are a great place to store glucose.
• 15:56
  So, Different things like that.
• 15:58
  It has all these other benefits.
• 16:00
  And then it's like, Oh yeah, now I really enjoy how my clothes are fitting and we get to eventually see those body composition changes.
• 16:07
  And that's just like a bonus of it.
• 16:09
  Exactly.
• 16:10
  Exercises.
• 16:12
  Huge for mental health and emotional health and stress.
• 16:15
  And I think that's one for me, that's one of the main reasons why I do it.
• 16:18
  And like for, for my own self care and time is I want the time for my workout and movement.
• 16:25
  And I can.
• 16:26
  You just feel better and I think but you don't feel that until you get started and then it's you feel those endorphins because that's what exercise does it releases those good feel good neurotransmitters and like you said sleep glucose metabolic functions and so then mental emotional health and the You said the sense of accomplishment, I think is so underrated, especially when it's something hard and it's new and you push yourself and you're like, I did that.
• 17:01
  And you get outside your comfort zone a little bit.
• 17:04
  So you're like, you're, you want that feeling of.
• 17:07
  Yeah, that was that was hard and I did it right.
• 17:11
  Especially if it's going into like a class or gym setting or with a trainer and you're like, okay, this is really scary.
• 17:16
  But the benefits are going to outweigh how I feel right now.
• 17:20
  So just kind of I say, don't think just do.
• 17:24
  A lot in terms of we can overthink it and talk ourselves out of whatever don't think about it.
• 17:31
  Just you know what to do.
• 17:32
  Just just do it.
• 17:33
  Just put it in your calendar.
• 17:35
  You schedule it out.
• 17:36
  And you just execute.
• 17:39
  Any additional advice for people who have lots of anxiety with just getting a gym routine started?
• 17:45
  Whether it's going to the gym or working out at home.
• 17:48
  I know I was just talking to someone this week and she's like, I would really love to work out but I have no idea what to even do to do it at home.
• 17:55
  She's like, and I am so nervous to go to the gym, so I just don't do it.
• 18:00
  So, and kind of what you're saying here, like, don't overthink it, just go and do it.
• 18:03
  But sometimes it's hard, like we have These mental blocks are like, I'm going to go there and I'm going to look like a doofus.
• 18:09
  So like any advice you get past that, that, so, so let's start with, let's say in general, starting a workout and then if it's at a gym, so if you don't know what to do for sure, if you'd like have don't think just do well, I don't even know what to do.
• 18:26
  Right that that question.
• 18:28
  I would start with.
• 18:30
  Reaching out if you can to a professional, whether it is.
• 18:33
  Like, in your area, or virtually that someone that you can connect with or.
• 18:41
  If you have a friend or family member that you do really trust that is that knows a little bit more than you do that can help guide you of how to Create that routine of the cardio the resistance training obviously rest recovery flexibility is in there as well mobility but Starting with, are you, how many days a week?
• 19:03
  Is it two days a week, three days a week?
• 19:05
  Also looking at your schedule in terms of what's realistic, right?
• 19:09
  If you aren't doing anything, you're not going to aim for five days a week.
• 19:13
  And if you were crazy hours and you're a parent too, then like you're, what can you feasibly commit to at least for a month?
• 19:21
  And then you start there and you always say like, start.
• 19:25
  Make it so easy, make it where it's like, Oh, I can definitely do that.
• 19:29
  Instead of setting the bar too high, because what do we do as women?
• 19:33
  We set the bar way high with expectations and we have to be like perfect at it.
• 19:39
  Yeah.
• 19:40
  Yeah.
• 19:40
  Like already, yes.
• 19:42
  And then we beat ourselves up.
• 19:43
  If that doesn't happen or we're not good, we like fail or whatever.
• 19:48
  Then it's like, I'll forget it.
• 19:50
  I'll just like not do it or whatever.
• 19:52
  So then it creates, again, that negative talk and relationship with movement.
• 19:56
  And then you're, you're scared and it's just not good.
• 19:59
  So getting getting the support that you can feel empowered and educated is really important.
• 20:06
  And if you, I don't just want to say go to YouTube, but like, there are a lot of free resources out there that with videos and descriptions of how to set up a routine if you like, just need the basics.
• 20:21
  As far as for going to the gym, I say kind of the three top things to do would be well, there's There's more, but a couple of things is number one, having a plan of when you're going to go.
• 20:37
  So, you know, again, look at your schedule and this is not sexy.
• 20:40
  It's not fun, right?
• 20:42
  But like you need, I'm going to work out.
• 20:44
  And I asked my clients, okay, when?
• 20:47
  Yeah.
• 20:47
  Okay, well, let's sit down together and figure out when are you going to do it?
• 20:52
  And what are you going to do at this point?
• 20:55
  Okay, do you, what, how can I support you or whatever?
• 20:58
  So then it's on the calendar, it's set, it's, there's, we're trying to remove as many barriers as possible to make this happen, right?
• 21:06
  Because the goal is to have it become a routine and not some like, ugh, thing I have to check off the list and, and be inconsistent with.
• 21:14
  So, creating a schedule that you can feasibly start with, and then you can kind of add on to that.
• 21:21
  Dead.
• 21:22
  Part two is actually having a backup plan.
• 21:25
  And I say this again, because we are perfectionists.
• 21:27
  And if we don't get that plan a, we tend to like completely write it off.
• 21:31
  Like, well, if I didn't go to the gym Tuesday, then I can't go the rest of the week that just, you know, so it's having kind of, I say like this gold star goal of what you want to achieve, but then having the backup plan of like minimums, what are you going to do?
• 21:47
  If you.
• 21:49
  Can't get that plan, that plan A done.
• 21:53
  So having the, the set days and times, but understanding life happens, and having flexibility in there, and there's many times where, like, my workout's broken into, like, four different parts during the day, or you move, like, one day to the next, or whatever, just because you try, you, you have the intention to do it, but something comes up, that doesn't mean you can't do it at all.
• 22:14
  You just have to be creative of going, okay, it's still a priority when, and how can I get this, this done in a different way.
• 22:22
  And maybe that's split up and maybe that's a shorter amount, right?
• 22:27
  Maybe you go for a run for 15 minutes instead of 30, at least it's something, right?
• 22:32
  You didn't not do it at all.
• 22:34
  So it's telling your brain and body that like, it's still good to do it.
• 22:38
  And you didn't, it's not having that all or nothing mentality.
• 22:42
  I think, yeah, I think that kills women, especially because as we get older, we're busy, like we're working, we have busy schedules, we have kids.
• 22:51
  And it's like, we like everything to be a certain way.
• 22:54
  And so we like to be like, I'm going to go to the gym four days a week for an hour.
• 22:58
  And like, this is going to be my routine.
• 23:00
  That's going to be great.
• 23:01
  And then life comes up, you know?
• 23:02
  And it's like, Well, I can't, I can't go Wednesday, you know, and it's like, well, then the whole week's ruined or it's like you get to the gym and you were supposed to have an hour, but now you only have 20 minutes.
• 23:12
  And it's like, well, I might as well not even do it when in reality, if you were just to make it happen in that small window of time and be as consistent as possible, it all adds up.
• 23:22
  And it's like really us standing in our own way of being like, it needs to be perfect.
• 23:26
  And then that stops us from doing anything because like, 80 percent of the time it's not going to be perfect, you know?
• 23:33
  So it's like, how do you like ebb and flow?
• 23:36
  Yeah.
• 23:37
  Oh, a hundred percent.
• 23:38
  I have so many clients that they'll, they'll meet whether I work with clients virtually, but then the in person training as well currently.
• 23:46
  So both will tell me that.
• 23:50
  If they're coming in to do their own workouts are like, what's going to be available?
• 23:54
  Like, can I get on everything?
• 23:56
  Can I, can I do the workout that she wrote out for me?
• 23:58
  Like, there's this pressure that they put on themselves.
• 24:00
  And so they, I have.
• 24:04
  different routines in there that are shorter, that don't take a lot of equipment.
• 24:09
  Let's say you walk in and you're like, okay, this was, it's five o'clock on a Monday.
• 24:13
  Like everything's like, great, what am I going to do?
• 24:17
  Right.
• 24:17
  And so as a trainer, I'm like, Oh, just go over here.
• 24:20
  Like I know this on the back of my hand.
• 24:23
  Right.
• 24:23
  But.
• 24:24
  Somebody that's new, they're like, I don't know what to substitute, right?
• 24:28
  Like what help?
• 24:30
  And so having that backup plan of like, okay, I know that like, I can go over here grab a pair of weights and do my 15 minute circuit and whether this is at the gym or at the house, right.
• 24:43
  At, or wherever you want.
• 24:44
  And just like.
• 24:45
  Just get it done and just circuit through.
• 24:48
  And that's what I usually like to tell women.
• 24:50
  If they're short on time, if the gym's really busy, you just pick a circuit of like maybe four or five exercises and you just run through like as many rounds as you can, or just that like five sets of 10 or something where it's very short and sweet and it's doable.
• 25:06
  So you don't have to like.
• 25:07
  Can move a whole bunch of equipment and get a lot of stuff out.
• 25:10
  and you're still moving.
• 25:11
  It's just setting the new definition that like a workout can still be effective if it's 17 minutes long.
• 25:18
  Like it doesn't have to be an hour from this to this.
• 25:21
  It's, it's such a mind game to break out of that cycle.
• 25:28
  And like myself included, this is what I want to do.
• 25:31
  And then when it doesn't happen and you're like.
• 25:34
  But like, it's so hard to not say, why bother?
• 25:38
  And you have to like, pause, like you said, and say, be really intentional.
• 25:43
  I'm not gonna waste any more time worrying about time I don't have.
• 25:47
  Let's do this right now.
• 25:49
  Yeah, like, let's just do it right now and make the most out of it.
• 25:54
  Yep.
• 25:54
  How long are your workouts for yourself?
• 25:57
  How long do you typically work out?
• 25:58
  I'm always curious.
• 25:59
  Total between maybe like hour, hour and 15 just depends on the day.
• 26:05
  Cause I do mix of cardio and like resistance training, strength training.
• 26:09
  Half of my workouts are at the house in our basement and then half are at the gym.
• 26:14
  So so we wake up, my husband, like our schedule now is, different We both used to go together in the morning and then I had our daughter and I was like, well, we can't really do that.
• 26:25
  So it's just like pivoting.
• 26:26
  And so we have a home gym, so we both get up at the same time, 5 30 and he goes to the gym and I go down to the basement and work out.
• 26:34
  So that's like my time and of course, stuff happens and like she'll wake up or whatever and it gets interrupted.
• 26:41
  So You make it work.
• 26:42
  You, you, you're creative with your time, but that is when I prefer to do that and like get it, I don't think get it done, but like then I shift into this other role of work and mom during the day and I know I've taken care of myself.
• 26:58
  It just, you feel so much better that you have designated that time for yourself.
• 27:04
  Brianna, how long are your workouts usually?
• 27:06
  Oh man.
• 27:07
  I would say at least 30 minutes.
• 27:09
  I try to do 30 minutes to 45 minutes of strength training.
• 27:13
  And then my walks are always separate.
• 27:15
  Like I like to walk.
• 27:17
  I don't like running.
• 27:19
  But I walk or I hike and that's always like separate and that's something I try to get every day as well.
• 27:24
  But that was a big That was a big change for me because working out was something I really loved to do and before I had kids It would be like an hour and I always had that time to myself And then I had my first son and it was like he hated the gym daycare we didn't have like anything at home and it was like How I would like be lucky if I got like 30 minutes and so for a really long time I was just like, well, i'm not gonna work out, but then I was like Not really liking how I felt not really having that mean time So I had to pivot and make like 30 minutes work and now I feel like i've gotten really Efficient at it, but now and now it just depends because now i'm in a time in my life where all my kids Now are in school.
• 28:02
  So it's like I can take that hour if I want so I would say 30 minutes, 45 minutes, sometimes an hour, if I mix everything together, it's very rare.
• 28:13
  So I don't schedule my time very well.
• 28:15
  But the point is, does it still happen?
• 28:18
  Like, yeah, it still happens.
• 28:19
  And I will say that's something I told clients is like, man.
• 28:23
  Look at your schedule.
• 28:24
  If you can only do one 20 minute workout a week to start, do it.
• 28:31
  One 20 minute, 20 minute workout a week is better than nothing, and then you can build on that habit.
• 28:36
  Because like, as women, we want to take our ultimate goal and be like, this is where I'm starting.
• 28:41
  I, you know, I want to be someone that works out 45 days a week, so I'm going to start doing that.
• 28:45
  Like, that is such a shock.
• 28:47
  You're not going to be able to do it.
• 28:48
  You're going to burn out.
• 28:49
  You're probably going to be sore.
• 28:50
  You're going to give up.
• 28:51
  You're going to be exhausted.
• 28:52
  And then you're going to be starting from...
• 28:54
  Ground zero again.
• 28:55
  Mm hmm.
• 28:56
  What about you, Bailey?
• 28:57
  How long are yours?
• 28:58
  Mine are usually, I would say for strength training, about 25 to 30 minutes.
• 29:02
  I'm really bad about resting between, I just go to the next one.
• 29:05
  So I'm working on slowing down that, but yeah, I would say on average about 30 minutes for strength training, and then I walk for 10 to 15 minutes every morning, and then I go on a walk after work as well, and then I use my walking pad during work.
• 29:20
  That's a game changer.
• 29:22
  Yeah.
• 29:22
  It's the only way I get in.
• 29:24
  I've actually been getting up to 10, 000 steps, which was very rare for me.
• 29:28
  I used to be like two to three thousand a day and I finally got up to like six and then I was working to eight and now I can usually get in 10 if I'm using my walking pad.
• 29:37
  Yeah, this goes back to what Allison was saying about like.
• 29:41
  You can't just be sedentary for the majority of the day.
• 29:44
  And I think so many people when they get into a good workout routine, like we feel good.
• 29:48
  We're like, Oh, we did it.
• 29:49
  I did my workout.
• 29:50
  Yes.
• 29:50
  I nailed it.
• 29:51
  I'm doing, you know, three to four a week.
• 29:53
  Awesome.
• 29:53
  And then, you know, the other 23 hours of the day.
• 29:57
  You're sitting and you're working you're not doing much and so I'm like, let's be mindful of your sedentary time How can we like break that up because that makes a huge difference and obviously not everybody can have a walking pad or whatever But there's definitely ways to incorporate Movement and breaking up that sedentary time during your day and that's gonna make a big difference.
• 30:18
  I Feel so much better when I just stand more And I use like, I'm using my standing desk, my standing wiser right now, not even a desk.
• 30:28
  And.
• 30:29
  Because fun fact 90 percent of the blood flow to the brain is derived from the, and the oxygen derived from the movement of the spine.
• 30:41
  So when you start to get that afternoon slump, it's usually because when you are sitting too much, right?
• 30:47
  And like, yes, there's other factors in there too, but if you, the more you sit, the more tired you get and the more stiff you get, and then you just don't feel good.
• 30:56
  And then, like we said, we don't want to move.
• 30:58
  So we want to get out of that cycle.
• 31:00
  So simple things of just standing more.
• 31:03
  A lot of my clients will use timers to, you know, remind them to get up and move.
• 31:09
  I mean, yeah, you have your activity trackers that can kind of like, you can set a goal, like you said, a parameter to stay accountable to that, but you, it's definitely possible, but in today's.
• 31:21
  Culture here in the U.
• 31:23
  S.
• 31:23
  You have to be intentional with the movement.
• 31:25
  So that is yes, going for walks that we have stairs to like, I'll take multiple trips up and down the stairs to get something or whatever.
• 31:34
  I mean, it all adds up and you just, it's not always about again.
• 31:38
  Oh, I have to hit my, my 10 K or whatever.
• 31:41
  Like, we don't want to get too wrapped up in that, but it keeps us accountable to like, well, how much are you moving?
• 31:48
  And just.
• 31:49
  Move, get up and move because it feels good, right?
• 31:52
  And then use those other parameters to like, check in with yourself of like, okay, where, where am I in, in the movement amount?
• 32:03
  And then yeah.
• 32:04
  Yeah.
• 32:05
  It also helps you be more productive.
• 32:08
  Yes, it really does.
• 32:09
  Like, I feel like my brain, my brain functions so much better if I'm standing more, if I'm walking.
• 32:15
  Because, like, once we're just sitting here forever, like you said, we lose focus and then we have that slump and then it's like the whole day just goes downhill and we're just watching the clock for an hour or two before we get to go home.
• 32:30
  And you brought up a good point about just like being intentional about it because Well, there are so many jobs now that are sedentary at a desk.
• 32:38
  It's not like where it used to be, where it was more manual labor.
• 32:42
  We have lots of sitting jobs now, and that's how it is.
• 32:45
  So I think investing in something where you can stand up, it doesn't have to be a full standing up desk.
• 32:50
  It can be the riser.
• 32:50
  Like you said, it can be even just taking 30 seconds each hour, and just like.
• 32:58
  Walking in a circle, doing some squats, anything.
• 33:00
  So you're not just sitting there the whole time and it really does make a difference.
• 33:06
  So yes, being intentional about it and kind of planning it, planning it out to my, my clients that are really just super good about the meat movement during the day, kind of getting their steps in.
• 33:17
  They're usually nurses.
• 33:18
  Other than that, a lot of us.
• 33:20
  are not moving enough during the day.
• 33:22
  Yeah.
• 33:22
  Oh yeah.
• 33:23
  Well, and it's not even work.
• 33:24
  It's like, I went inside the grocery store the other day.
• 33:27
  First of all, I have three kids.
• 33:28
  So like, I, grocery pickup is my jam.
• 33:31
  Okay.
• 33:31
  Like it's something I do for me, like in a day.
• 33:33
  But I actually went into the store the other day and I was like, wow.
• 33:38
  This is a lot of walking, like, even things like that.
• 33:40
  I'm like, wow, like, I don't remember the last time I, like, walked around the store, but, like, this is, like, a lot of movement right now, you know, as opposed to, like, get in my car, go do my pickup, go through the drive, like, drive through coffee, like, everything at school pickup is drive through, like, everything, we're just, like, sitting a lot, like, we're busy, but we're not moving, you know, and it's, like, just being a little bit more mindful of that, and, like, I tell clients, like, make it fun.
• 34:01
  Like, because if you do hit that afternoon slump and then you are really tired, you're probably not going to go do your workout.
• 34:08
  And like, it's just going to be this vicious cycle, like.
• 34:11
  Set a timer for 20 minutes and see how much you can clean up around your house in like 20 minutes, like, feels good.
• 34:18
  You're getting movement in and then you're going to thank yourself later when like, things are a little less messy, you know, just like things like that.
• 34:23
  It doesn't have to be, it doesn't have to be perfect, which I know is the roadblock for so many women.
• 34:29
  Yeah.
• 34:30
  I love a good rage clean.
• 34:32
  Yeah.
• 34:33
  Yeah.
• 34:34
  And talk about being, feeling productive and like getting on that good momentum.
• 34:38
  Yeah, there's so many times where if I'm sitting and I'm like I could fall asleep right now And I'm like, nope, nope, just get up because I know I'm gonna feel better And I always say if I get up and I'm like wow I really am so tired then like for sure listen to your body, but so many times.
• 34:53
  It's just that instant feeling of Right because then I been doing?
• 34:59
  I've just been sitting here Whatever the circumstances are.
• 35:03
  I like how you said like the grocery store and like random stuff and it got me thinking like how if you've got kids, how you can incorporate like that into it as well.
• 35:15
  And it's really good for them to see you move and make that a priority.
• 35:21
  And whether it's, I don't want to say going for a walk, because that can always be interesting with.
• 35:26
  Kids, right?
• 35:27
  But just getting out, like, playing more, I think, is just, and having fun.
• 35:33
  I know that sounds weird, but, like, whether you have kids or not, play in terms of with your kids, but, like, if you're in an area where you have, like, recreational sports, or you like volleyball, or something that you can go out with your friends, or, like, Golf or something that's not just sitting inside or like, oh, let's grab a bite to eat.
• 35:54
  Like, let's try to be even weaving that activity or fitness into hobbies and social events too.
• 36:02
  It's another option.
• 36:04
  Well, I think this, this was really good and helpful.
• 36:07
  I think a lot of women, women, especially this is for the men too, but yes, the women especially will really enjoy this.
• 36:15
  Allison, any last words of advice or last tidbit on, I would say, I guess for the person who is thinking about getting started with strength training.
• 36:26
  So, just kind of to recap, I would say, we want to start with your goals, so what is it that you're trying to achieve, and then we can tailor, create your routine around that, and focusing on, again, the right vocabulary, the reasons why you're doing it, and all the benefits that you hopefully will experience but going forth with the intention of, Matching it with the reasons why you're your goals, right?
• 36:55
  So the string training to create the plan of starting with.
• 37:01
  The frequency during the week, the duration, all of that based on your current routine and lifestyle, but then your background and health history and all of that consider.
• 37:12
  And creating a plan where it's hitting we didn't talk about this, but.
• 37:17
  Hitting the largest muscle groups.
• 37:19
  So that's one, I guess, tidbit to add.
• 37:21
  So, most women, they, like, they might focus on, like, like, like bicep curls or triceps or something very, That's a smaller muscle and you're going to get more bang for your buck if you target your legs, your glutes, your chest, and your back because that already will work the arms and shoulders.
• 37:40
  So if you're short on time, do combo movements.
• 37:44
  And large movements like a slot or a lunge, a deadlift, a chest press, push, row.
• 37:52
  Those are going to be your foundational movements and then you can add on like the arms and kind of what we call accessory.
• 38:00
  On top of that.
• 38:01
  And you mentioned it before Bailey, like I don't take a lot of time in between rest or that could be okay if you're super setting, so that could be, let's say I'm combining a pushup going into a squat and then, yes, and then resting, let's say about 30 seconds or 45 and then repeating, right.
• 38:22
  And like, if you time it, that's a short, it's not very long, like.
• 38:26
  30 seconds goes by fast, but that's a way to help streamline.
• 38:30
  The time.
• 38:32
  So women aren't just doing one exercise and sitting there.
• 38:36
  No, like I got stuff to do.
• 38:37
  Like, so you can, it doesn't need to be high intensity circuits, but it can only, it can be two or maybe even three exercises that are kind of opposing.
• 38:48
  So you can, when one muscle is working, the other one's resting and then grab some water and then hit it again.
• 38:56
  So that might be, that's a good tactic I like to use.
• 38:59
  Personally, but then also with clients too, to help just be more efficient with your time.
• 39:04
  Yeah, that's how I do it.
• 39:06
  Yeah, I'll switch it up.
• 39:07
  We'll, we'll try it.
• 39:09
  And go.
• 39:11
  Yeah.
• 39:12
  But yeah, I know I'm all about trying to maximize time, but you, yeah, you do need to like breathe in there as well.
• 39:20
  Yeah.
• 39:21
  I'm not great about breathing, so we're working on it.
• 39:25
  Yeah.
• 39:26
  I take five deep breaths in my car now after work, so, progress.
• 39:30
  It's small, but it does add up, and you're like, hey, I did it.
• 39:36
  Yeah.
• 39:38
  I feel so much better after breathing five times.
• 39:41
  Well, isn't it weird?
• 39:42
  Like, breathing can do for me.
• 39:45
  It's true though.
• 39:46
  Yeah.
• 39:47
  Yeah.
• 39:48
  We, we shallow breathe all the time, but that's like another story.
• 39:52
  Yeah.
• 39:53
  It's a whole nother episode.
• 39:55
  Awesome.
• 39:55
  Well, thank you, Allison, so much for joining us.
• 39:58
  We really appreciate it.
• 39:59
  I know listeners are going to love this episode.
• 40:02
  We will put in your Instagram information and everything in the show notes so people know where to find you, but really quickly, do you want to just share your Instagram handle so people don't read it know this?
• 40:13
  Wellness with Allie.
• 40:14
  A L L Y.
• 40:16
  Perfect.
• 40:17
  Awesome.
• 40:18
  Cool.
• 40:19
  Sounds good.
• 40:19
  Well, yes.
• 40:20
  Thank you again for hopping on the podcast with us, and we will see everyone.
• 40:26
  I always mess that outro up.
• 40:27
  We will talk to everyone next week.
• 40:30
  Yeah.
• 40:30
  We're gonna see.
• 40:31
  I wish I would.
• 40:33
  All right.
• 40:33
  Bye, everyone.
• 40:34
  Have a great week.
• 40:35
  Bye.
• 40:35
  Thank you.