Latest / She Rises with Ashy & Tijana / 256. Flashback Friday - Simple Health Swaps That Actually Stick

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256. Flashback Friday - Simple Health Swaps That Actually Stick · She Rises with Ashy & Tijana

• 0:05
  Speaker 1: Apogee Production. Welcome to the Sheep Risers Podcast. I'm Ashley
• 0:13
  Speaker 1: and I'm Tiana. This podcast is about female empowerment.
• 0:16
  Speaker 2: And encouraging you to be your biggest, boldest, and most
• 0:19
  Speaker 2: authentic version of yourself.
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  Speaker 1: We'd help you shed the shame, grow to a new level.
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  Speaker 1: We're gonna laugh, cry, and talk about the topics everyone
• 0:26
  Speaker 1: else is too afraid to talk about.
• 0:28
  Speaker 2: Get ready for your next level of self.
• 0:32
  Speaker 1: Let's get into it. We're just gonna go point that
• 0:35
  Speaker 1: I've got down, a point that you've got down, and
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  Speaker 1: just nut out how we sustain and maintain a really
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  Speaker 1: healthy lifestyle to not only like look our best, but
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  Speaker 1: feel my best as well.
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  Speaker 2: What you were saying before is very important as well.
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  Speaker 2: It's not about the quick fixes or how hard you
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  Speaker 2: can go in a short amount of time. It really
• 0:52
  Speaker 2: is the longevity of it, because it doesn't matter what
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  Speaker 2: you do. If you're doing something only for a short
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  Speaker 2: period of time, for an intensity of four weeks, we
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  Speaker 2: can't sustain it long term. Like it's never going to
• 1:00
  Speaker 2: be something that feels easy to stick to. When it
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  Speaker 2: comes to health, you really do need it to feel
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  Speaker 2: like it's something that's easy to sustain. Yeah, especially for
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  Speaker 2: the long haul one hundred percent. And I'm all for discipline,
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  Speaker 2: but I also do think that you don't have to
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  Speaker 2: be as disciplined when you actually enjoy what you're doing.
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  Speaker 1: Yeah, like you actually want to do it. Yeah, it's
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  Speaker 1: not something you have to be like, Oh, I've got
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  Speaker 1: to be disciplined and eat this food. I've got to
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  Speaker 1: be disciplined and go to that class. It's like, if
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  Speaker 1: you actually like what you're eating, it's much easier to
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  Speaker 1: just put that into your routine and that becomes your lifestyle, right,
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  Speaker 1: do you reckon?
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  Speaker 2: It's different as well when you're trying to create a
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  Speaker 2: new habit. You have to be more intense with the
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  Speaker 2: discipline in the beginning because you're trying to build the habit. Yes,
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  Speaker 2: But then after what you're saying is so true because
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  Speaker 2: you love it so much, it becomes so integrated. Yeah,
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  Speaker 2: but you're like, oh, like, I know that I'm not
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  Speaker 2: going to go back on my word and just not
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  Speaker 2: show up. You know, if I'm not being as disciplined now,
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  Speaker 2: it's just because maybe I'm being a little bit more
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  Speaker 2: lenient or a little bit more flaw I'm listening to
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  Speaker 2: my body. It's being a little bit more gentle on yourself.
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  Speaker 2: Love that, but the discipline is quite intense in the beginning.
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  Speaker 2: But then once you learn the habit, you don't rely
• 2:02
  Speaker 2: on discipline as much. It's so true because you know
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  Speaker 2: you're integrated them.
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  Speaker 1: Yes, it's so cool. So cool, isn't it. I love
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  Speaker 1: having a set schedule in place. If it is not
• 2:13
  Speaker 1: in my schedule and my timetable for the week, it's
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  Speaker 1: not happening. So I make sure that I book in
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  Speaker 1: my training sessions. I know what time I'm training, I
• 2:20
  Speaker 1: know what I'm training, who I'm training with Akau, who's
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  Speaker 1: picking who up, who's making her coffee? But we haven't
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  Speaker 1: locked in, and that is a part of our routine now.
• 2:31
  Speaker 1: We absolutely love it because we push each other. We
• 2:34
  Speaker 1: get to yap, we get to catch up, we talk
• 2:36
  Speaker 1: about the podcast. It's all about big dreams and goals.
• 2:38
  Speaker 1: It takes so many things that just make us feel
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  Speaker 1: so happy. And we had a PT session last week
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  Speaker 1: and holy we were so sore and it made us
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  Speaker 1: go maybe our training sessions were a bit chill, and
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  Speaker 1: I had that fleeting moment of like, oh, I should
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  Speaker 1: be pushing harder. Then I was like, no, training just
• 2:55
  Speaker 1: for me. It's so nice to just move my body,
• 2:57
  Speaker 1: for us to hang out, for us to talk about
• 2:59
  Speaker 1: the podcast like it really bills my cup, and then
• 3:02
  Speaker 1: I go home to the kids and I'm in such
• 3:04
  Speaker 1: a good energy state for the rest of the day.
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  Speaker 1: So awesome. So having structure and scheduled in when I'm
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  Speaker 1: going to do it and who I'm doing it with,
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  Speaker 1: I think for me has been an absolute game changer.
• 3:14
  Speaker 1: So I was saying to the other day, when I
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  Speaker 1: first had Tala, I really couldn't get into an exercise routine.
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  Speaker 1: I do a session here, a session there. I was
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  Speaker 1: walking lots. But I had a thought of like, oh
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  Speaker 1: my gosh, maybe I've lost my love for training. Was
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  Speaker 1: that just a younger version of myself and now I'm
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  Speaker 1: not obsessed with fitness? And I was like, damn, I
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  Speaker 1: really liked that version of me. I wish I was obsessed.
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  Speaker 1: And then once I got into a routine with you
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  Speaker 1: and I started drinking my training again and feeling like
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  Speaker 1: I was making progress and pushing harder and feeling motivated.
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  Speaker 1: Just having that structure. So that's my first tip is
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  Speaker 1: just to have something booked in and an accountability buddy
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  Speaker 1: to make it fun.
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  Speaker 2: God, it really does make all the difference. I've always
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  Speaker 2: been someone who is like trained by myself for the
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  Speaker 2: most part, and then when we started training together, I
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  Speaker 2: was like, I've been missing out this whole time.
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  Speaker 1: It's boring by yourself. Now.
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  Speaker 2: I was like, i gotta want to go back now.
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  Speaker 2: I couldn't listened to anything on all.
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  Speaker 1: Yet with you. Yeah, and if we ever do train separately,
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  Speaker 1: like how's the session here, how's alright? Yeah? And push
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  Speaker 1: hard yeah, disordered? Yeah.
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  Speaker 2: So something for me that has been really helpful with
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  Speaker 2: health and fitness, it just overall life has been creating
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  Speaker 2: a set wake up time and it being consistent for
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  Speaker 2: the most part, every single day, because at least in
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  Speaker 2: my own journey, it's been really hard where I've had
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  Speaker 2: inconsistent times where I wake up because then I'm constantly
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  Speaker 2: going up and down, up and down, up and down.
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  Speaker 2: Whereas when we train, I wake up at four twenty
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  Speaker 2: four fifteen. So every single day that's the time frame
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  Speaker 2: that I wake up because when I do that, it's
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  Speaker 2: like my body knows this is when we're waking up.
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  Speaker 2: Even though I still use an alarm and all the things,
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  Speaker 2: but creating that level of structure, and that like non
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  Speaker 2: negotiable of me. Waking up early is almost my time
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  Speaker 2: before the world wakes up, you know. And I think
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  Speaker 2: when I was waking up at six seven eight o'clock
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  Speaker 2: years and years ago, I didn't feel like I had
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  Speaker 2: time to myself. I had to go straight into the
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  Speaker 2: day and then there was like no time for myself.
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  Speaker 2: Whereas even though we are together in the mornings, it
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  Speaker 2: still feels like we're getting time before the rest of
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  Speaker 2: the world wakes up to do the things that we value,
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  Speaker 2: spend time together, be awake, and then it's like then
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  Speaker 2: my day starts from there. Yeah, And it allows me
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  Speaker 2: to start my day in a really beautiful way. When
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  Speaker 2: I wake up at six o'clock or anytime later than that,
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  Speaker 2: I'm like, oh fuck, it feels like, you know, the
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  Speaker 2: whole day's gone, Like I've missed the whole morning schedule,
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  Speaker 2: because by now I would have been trained, ready, had breaky,
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  Speaker 2: all done and ready to go. So for me, this
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  Speaker 2: allows me to feel really accomplished before my day starts
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  Speaker 2: and allows me to really prioritize myself. Yeah, I think
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  Speaker 2: that's really important. So for anyone who's listening, who maybe
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  Speaker 2: doesn't feel like you have a set wake up time.
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  Speaker 2: It's really beneficial and you'll notice the difference in yourself
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  Speaker 2: even straight away from having done that, that you feel
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  Speaker 2: good in some kind of structure.
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  Speaker 1: One hundred percent. I totally agree. Even when I don't
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  Speaker 1: have to get up at four twenty, my bodyclock naturally does.
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  Speaker 1: Like this morning, I was actually awake at four. I
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  Speaker 1: am ready to go. Yeah, it's like your body is
• 6:01
  Speaker 1: used to that, and you do. You feel like so
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  Speaker 1: accomplished and organized. And even I get a lot of
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  Speaker 1: my emails done before my team wakes up because I
• 6:10
  Speaker 1: feel like I've cleaned all that they're ready to go
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  Speaker 1: for the day, rather than getting in being flustered, than
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  Speaker 1: trying to get on top of everything really quickly. I
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  Speaker 1: love starting my day like that. Oh that's the best.
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  Speaker 1: The best. My next one is finding a way of
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  Speaker 1: eating that really suits you and that you really enjoy.
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  Speaker 1: I don't think there is a one size fits all,
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  Speaker 1: And I know a lot of fitness coaches and people
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  Speaker 1: in the health and fitness industry are so passionate about
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  Speaker 1: being a vegan or eating carnivore, or counting your calories
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  Speaker 1: and counting your macros and I didn't miss any of it.
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  Speaker 1: I think whatever someone chooses to follow is what feels
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  Speaker 1: right for them. It keeps them accountable and feels good
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  Speaker 1: for their body, good on them. For me, I like
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  Speaker 1: to eat an animal based diet at the moment ninety
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  Speaker 1: percent of the time. And I say that because however
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  Speaker 1: you eat, once again, you get to make your own rules.
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  Speaker 1: So like, I feel best when I eat a high
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  Speaker 1: protein meat based diet, but I still love protein powder
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  Speaker 1: because it helps me with my cravings of sweet I
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  Speaker 1: love clean trees, I love eating. I still have that
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  Speaker 1: flexibility in there. But I know, majority of the time
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  Speaker 1: for me to feel my best, it's filling my body
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  Speaker 1: with high protein and meat just makes me feel so energized.
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  Speaker 1: If that's not for you, Like, I've got a girlfriend
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  Speaker 1: that's vegan. She feels incredible off eating mostly fruit, and
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  Speaker 1: she looks amazing, She feels amazing, she sleeps amazing, her
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  Speaker 1: hormones are great. Like fuind what works for you and
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  Speaker 1: what you actually enjoy so that you can stick to
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  Speaker 1: it long term.
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  Speaker 2: How do you feel when you eat more animal based
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  Speaker 2: diet versus how you've eaten differently in the past, Like,
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  Speaker 2: what's the difference in your agy levels of mindset.
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  Speaker 1: I was never a massive bread, rice and past a person,
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  Speaker 1: but I always incorporated into my diet because I was
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  Speaker 1: just like, ate a bit of everything. Yeah, it was
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  Speaker 1: when I stopped eating it, I didn't realize how much
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  Speaker 1: more energy I got. And then I look back and
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  Speaker 1: I felt like in videos and photos I can see
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  Speaker 1: I was a little bit more inflamed, Like I just
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  Speaker 1: looked a little bit more puffy. Yeah, and my digestive
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  Speaker 1: system is way better eating like this. So you want
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  Speaker 1: to add more fats? Yes, yeah, so much better for
• 8:01
  Speaker 1: my body. I can just notice within my body, within
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  Speaker 1: my energy, everything just feels better. And if I ever
• 8:08
  Speaker 1: have bread now or pasta, I enjoy it, but not
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  Speaker 1: as much as what I used to, and I don't
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  Speaker 1: feel as good. The next day. I will literally feel
• 8:18
  Speaker 1: more heavy and sluggish and it takes longer for my
• 8:21
  Speaker 1: body to digest it. Yeah, So I'm like, why would
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  Speaker 1: I choose that when it makes me feel like that? Yes,
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  Speaker 1: that affects how I show up.
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  Speaker 2: So it's intuitively listening to your body and how your
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  Speaker 2: body is responding specifically to the food that you're eating.
• 8:32
  Speaker 1: And the stake obsession started after I had my brain surgery,
• 8:35
  Speaker 1: and I really truly believe it was because my body
• 8:39
  Speaker 1: knew how much blood. Oh I was going to be
• 8:40
  Speaker 1: losing on my period. Yeah, I've got it today. I've
• 8:42
  Speaker 1: literally changed my undies three times. My period undies Like
• 8:44
  Speaker 1: it's crazy, you guys would die and how much blood
• 8:47
  Speaker 1: comes out. Like I'm surprised I'm not dizzy, but I
• 8:49
  Speaker 1: think because they eat so much red meat. Yeah, my
• 8:51
  Speaker 1: body knew what it needed to support me through this
• 8:53
  Speaker 1: period by being on this blood thinners. So really yeah,
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  Speaker 1: intuitively listening to it feels good for you. And if
• 8:58
  Speaker 1: you're not sure, it's trialing. Yeah, trial eating a certain
• 9:02
  Speaker 1: way of what you think you would enjoy for a
• 9:05
  Speaker 1: week and see how you feel. You might need to
• 9:07
  Speaker 1: make a couple of little alterations. For example, like I
• 9:10
  Speaker 1: used to love oats, but they never really felt good
• 9:13
  Speaker 1: on my body. Yeah, but say LEVI, he feels so
• 9:15
  Speaker 1: energized from them. Wow, everyone's body is just so different. Yeah.
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  Speaker 1: I know for Steve they feel so heavy on his time.
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  Speaker 1: He hates them.
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  Speaker 2: Even for me. Yeah, oats make my skin flare up,
• 9:24
  Speaker 2: so like I get so rice.
• 9:27
  Speaker 1: It's gluten.
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  Speaker 2: Yeah, so that's the one thing that has like the
• 9:30
  Speaker 2: most impact on my body.
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  Speaker 1: I just stay wasting. Yeah yeah. And after I had
• 9:34
  Speaker 1: taraler All, I craved with oats and apparently it's really
• 9:36
  Speaker 1: good for breastfeeding. Oh wow. Yeah, So I ate oats
• 9:39
  Speaker 1: like in my postpartum period all the time, and then
• 9:42
  Speaker 1: I went off them again. So I just intuitively, yeah,
• 9:44
  Speaker 1: listen to what your body needs. Yeah, that's cool.
• 9:47
  Speaker 2: Another thing for me I find to really help. And
• 9:51
  Speaker 2: this isn't just in terms of fitness, but this is
• 9:54
  Speaker 2: more like a mental health than anything. In order to
• 9:57
  Speaker 2: keep my mind clear, I feel the best when i'm
• 10:00
  Speaker 2: walking a minimum of three times a week, like a minimum,
• 10:03
  Speaker 2: And I'm talking like if I'm walking six days a week,
• 10:06
  Speaker 2: and maybe I give myself one day break even then
• 10:09
  Speaker 2: on a Sunday, I'm like, I want to go for
• 10:10
  Speaker 2: a walk because it makes me feel so much better
• 10:13
  Speaker 2: day to day because for whatever reason, if I'm not
• 10:16
  Speaker 2: getting enough sleep, like right now, you know, we've been
• 10:19
  Speaker 2: doing a lot, right, so I sleep has been a
• 10:21
  Speaker 2: little bit off and whatever. But if I'm making sure
• 10:23
  Speaker 2: that i'm walking, it allows me to keep my mind
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  Speaker 2: so much more clear.
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  Speaker 1: My mind.
• 10:28
  Speaker 2: I feel like I have clarity, I feel like my
• 10:29
  Speaker 2: thoughts feel a little bit more organized.