Latest / Too Awkward for a Twosome / Real Talk How We Coach Someone Stuck at 238 Pounds Diabetic and Exhausted

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Real Talk How We Coach Someone Stuck at 238 Pounds Diabetic and Exhausted · Too Awkward for a Twosome

• In-person participant 1: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Clint - Mic: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Head on over to CJElevatedLife.com, pick up the Rebuilt Method for Men or the Rebuilt Method for Women, just $67 each. We also created the Parasite Detox Blueprint at $37. And this is actually the exact protocol we use ourselves. And... Elevated Life: Welcome to Elevated Life Real Wellness and Transformation podcast, where we walk alongside the internally driven individual as they transform their life through wellness, movement, mindset, and personal responsibility. If that's you, you're in the right place. Let's jump in. Clint - Mic: Welcome in everybody. Thought we'd do something a little different. This time we stumbled on a question that we're gonna read and then break down, which I think is gonna be pretty interesting. So we'll get into that in just a minute, but we just thought we'd say hi first. Elevated Life: Hey friends, if you're getting something out of this, connect with us on our social media platforms. We're at CJElevatedLife underscore on Instagram and TikTok and CJElevatedLife on Facebook and X. We're answering DMs, sharing daily content and building community with people ready for real transformation. For now, hit subscribe wherever you're listening, Apple, Spotify, YouTube. We drop two new episodes every week. And if this episode resonates, share it. In-person participant 1: $67 each we also created the parasite detox blueprint at $37 and this is actually the exact protocol And while you're there sign up for the newsletter You'll get the weekly action steps and new tools. We've tested ourselves. Let's get back to the episode Johnna - Mic: Yeah, hello. How are you doing? Let me turn my phone down. My notifications. There you go. You just got the hand YouTube. I'm spectacular. Yeah. Clint - Mic: Okay. My notifications. There you go. I... just the hand, you too. I'm spectacular. Yeah. I feel fantastic for lots of different reasons. Some we can get into, some we'll get into later, I think. Yeah. But yeah, I'm fantastic. How are you? I'm good. Definitely full moon energy vibes today. Today's April... Elevated Life: That's how we reach more people who are ready for change. You can also find everything at CJElevatedLife.com. All right, let's keep going. Clint - Mic: You'll get the weekly action steps and new tools we've tested ourselves. Let's get back to the episode. Johnna - Mic: Yeah. I'm good. ⁓ Definitely full moon energy vibes today. Today is April 1st. You probably won't hear this for a few days, but ⁓ my full moon energy vibes. And you know, when the universe just makes something abundantly clear, what time is it? It's like noon on April 1st. It's noon and I've already had like four or five Clint - Mic: universe just makes something abundantly clear. What time is it? It's like noon on April 1st? Yeah, yeah. It's noon and I've already had like four or five confirmations. Johnna - Mic: confirmations of a direction that we're heading that we will give you more information about in the future that that is the direction that we're supposed to go. And so, yeah, I'm a little bit like really excited to talk about this question, but also like, Whoa, my equilibrium in terms of like my spiritual equilibrium is a little bit like this today. Clint - Mic: future that that is the direction that we're to go. Johnna - Mic: So that might come through in the podcast. So you guys need to know that. ⁓ Clint - Mic: I hope so because I love who equilibrium Jonna on these podcasts cuz you It's happened before I mean, yeah Johnna - Mic: I might be writing like, okay, I'm having a pin epiphany right now. Yeah, it has real time epiphanies on elevated life. Yes. So let's jump into this question. Let me just lay the groundwork. So you guys know, because I've said it copious amounts of times that I'm involved in a lot of private forums for personal trainers for life coaching. Clint - Mic: Yep, not out of the question. All right, so. Okay. Yeah, please. Johnna - Mic: transformation coaching, all of the things. So this particular group that I'm a part of is like daily motivation and fitness tips or something. And there's tons of questions that get written in. And so we've kind of decided that we're going to ask these or answer these questions the way that we would answer them ⁓ with clients or our opinion, right? Is that basically the groundwork for for how we're gonna answer these questions and where this idea came from. Clint - Mic: we're going to answer these questions. Where this idea came from. Yep and we have not discussed our answers to this so so that could be interesting who knows I mean I think we'll probably align on most things but we might see things a little different. sure and I think you will get an insight. Johnna - Mic: No. For sure. And I think you will get an insight as to how we coach and train as transformation coaches. Right. So that's kind of the idea here. Clint - Mic: So that's kind of the idea. So I'm going to read the question. It's John. I put it up on the screen too, in case you need to reference it if you don't have it pulled up. So here's the question. Hi. I'm looking for some help and motivation. I currently weigh roughly 238 pounds. I am looking to lose weight but struggle with motivation and staying consistent. And I don't eat very healthy. I hate veggies. And I have a bad sweet tooth. I'm on medication for high blood pressure and diabetes. I'm going through menopause and I'm hot all the time. I work with children at daycare and by the time I get home, I'm wore out and don't feel like working out. Any suggestions anyone could give would be appreciated. So this is a, before we, we're gonna break it down. Johnna - Mic: ⁓ Clint - Mic: But before we do, this seems like a very common refrain from people. This is not a unique use case. This is like average American ⁓ female that I guess, she didn't give her age, but obviously going through menopause, so that age. It's nothing like way out in left field or anything. So some or all of this is applicable to so many people. Johnna - Mic: all the Female. Yeah. For sure. So let's dive in. Do you want to start with just like maybe a portion of how you would start this if she came to us? Right. Or you specifically. basically the way I took my notes is just each little section. OK. Clint - Mic: Just like maybe a portion of how you would start this if she came to us. Okay, yeah. You specifically. I basically, the way I took my notes is just each little section, each little chunk I had thoughts. So we can kind of do that as if we're talking to her kinda. But yeah, I would say. Or you the listener. Johnna - Mic: But yeah, I would say. Or you the listener if this is you, right? yeah. Clint - Mic: Absolutely, yeah. The first thing that jumped out at me was the word motivation. Johnna - Mic: Right, but we have to remember that the Facebook page is called Motivation. ⁓ I didn't even Yeah, Daily Motivation. same, though, same. we're still going to answer the same way. Clint - Mic: Okay, yeah, because I mean, we talk ad nauseum about the concept of motivation and it's fleeting. And when you have it, it's spectacular. But the problem is, yeah, and then it goes away and then everything is gone. just in general, I would say, and this applies pretty much to this whole question, I would start out the framework with change the concept of motivation to discipline. Johnna - Mic: Yeah, for three days. Yeah. Clint - Mic: change the concept of motivation to discipline. Johnna - Mic: Yeah. Clint - Mic: you can't be looking for motivation, you have to look for discipline. Discipline is something that you can control. Motivation is not something that you can control. So one of the big themes with this and really with anybody that I talk to is control the controllables. Because there's gonna be lots of stuff and we'll get into it, but lots of stuff outside of your control. Discipline, as hard as it is sometimes, can't be looking for motivation, you have to look for discipline. Discipline is something that you can control. Motivation is not something that you can control. one of big themes with this and really with anybody that I talk to ⁓ is control controllables. there's gonna be lots of stuff but lots of stuff outside of your control. Discipline, as hard as it is sometimes, Johnna - Mic: is control the control of us. is control the control of us. discipline as hard as it is sometimes fully within your control. discipline as hard as it is sometimes fully within your control. Yeah. So this is my first part, which I took notes. So that's what I'm Clint - Mic: fully within your control. fully within your control. Johnna - Mic: The first thing I would ask her, which we actually do this on our intake form. And it's one of the very first questions that I look to because I want to see how committed they are. So I would ask her, are you looking for a quick fix or do you have an end date expectation? Clint - Mic: Do you have an end date expectation or is this motivation coming from the misery of the existence that you're in right now? I know that seems like a really heavy question, but that also gauges whether I am going to work with you or whether I'm not because I don't work well with the person who wants Johnna - Mic: Or is this motivation coming from the misery of the existence that you're in right now. I know that seems like a really heavy question, but that also gauges whether I am going to work with you or whether I'm not because I don't work well with the person who wants something fast and wants something by June 1st. Right? So I need to know and if, if that's what she wants, then that's cool. But then we're Clint - Mic: something fast and want something by June 1st, right? So I need to know if that's what she wants, then that's cool. But then we're not a match because I'm a transformation coach. I'm not a eat lettuce for the next three months and you will lose weight, right? So I would establish that first. Johnna - Mic: not a match because I'm a transformation coach. I'm not a eat lettuce for the next three months and you will lose weight. Right. So I would establish that first to see if her motivator is that she is willing to let go of the behaviors that have gotten her to this state of misery or not. Clint - Mic: to see if her motivator is that she is willing to let go of the behaviors that have gotten her to this state of misery or not. she may not know the answer to that, but I would say most people on our intake form, when we have them gauge from one to Johnna - Mic: And you know, she may not know the answer to that. But I would say most people on our intake form when we have them gauge from one to 10 how motivated they are, it's usually nine 10. And then the follow up question is, where do see yourself in a year? If you don't change your life. And that's really what I'm looking at, right? So a lot of people are like, either, I don't know, or dead. Clint - Mic: they are it's usually nine ten and then the follow-up question is where do see yourself in a year if you don't change your life and that's really what I'm looking at so a lot of people are like either I don't know or dead Johnna - Mic: I've had people say, I'll be dead. I'll be dead if I don't change something. So then I know that deep in their core, they know that this is going to be hard and they're willing to take the step forward because it's a life or death situation. Clint - Mic: I've had people say I'll be dead. I'll be dead if I don't change something. So then I know that deep in their core, they know that this is gonna be hard and they're willing to take the step forward because it's a life or death situation. And that can also be ⁓ something, the word that came to my head when you were talking was a hard truth. There's a lot of hard truths in the conversations that we have, those initial conversations and a lot of the stuff that we're gonna say, here as well and that can be like the ultimate hard truth for somebody when they're really challenged on why are you really doing this because if it's just like ⁓ well i don't want to be fat okay that yeah than that Johnna - Mic: Yeah. Cause if it's just like, well, don't want to be fat. Yeah. You have to know your why. Yeah. And it needs to be deeper than I don't want to be fat. It's literally, I am so tired and I, I know that feeling, right? You guys know, I, I already walked this walk. So you have to get to the point where it's like, okay, I'm so willing that I, I need help. I need support. Clint - Mic: Literally I am so tired and I I know that feeling right you guys know I I already walked this walk so you have to get to the point where it's I Okay, I'm so willing that I need help. I need support I need motivation and I know that word right if you're watching on YouTube Johnna - Mic: I need motivation. And I know that word, right? If you're watching on YouTube, it's in quotes, but that's what the general population knows, right? The terms that the general population knows. So let's say just for the sake of the podcast that she's like, no, I don't want to quit quick fix. No, I, you know, this is life or death situation here. I'm on meds. I'm diabetic. I'm exhausted. I can't perform at my job the way that I want to. I am Clint - Mic: So let's say just for the sake of the podcast that she's like no, I don't want to quick fix No, I you know, this is life or death situation here. I'm on meds. I'm diabetic I'm exhausted. I can't perform at my job the way that I want to I am ready to go. Right? What would be your next? Johnna - Mic: ready to go, right? So what would be your next conversation with her in terms of, you know, the structure, how you would program her, what you would encourage her to do, whatever that is? Clint - Mic: Yeah, before I got into any of that stuff, the next point that I would really want to drive home with her is the concept around consistency. Because that's something that she already said, know, hey, I have trouble with consistency. Well, here's the thing, a lot like discipline, consistency is a mindset and consistency is something that is within your control. Johnna - Mic: Yeah. Clint - Mic: So the fact that you're saying, I struggle with consistency, that means you don't have full control over what you're doing, which is fine. It's totally, I mean, that's where tons of people are, everybody at some level, but moving the concept of consistency away from something that I battle into something that I own. Johnna - Mic: Sure. ⁓ Totally. Yeah. Yeah. into something that I own. this is mine. This is what I can. Clint - Mic: because this is mine. This is what I can control. I can do whatever we're gonna lay out. I can do that day in and day out because I have that power. It's not some something lurking over me that you know is controlling me or pushing my buttons or whatever. It's truly something that I am doing for myself and I have control over it. Johnna - Mic: which is in my opinion, the benefit of hiring a good transformation coach because I've had this conversation with clients all the time. Like when they're ready to graduate and not be under a coach anymore, I ask them, are you ready? Do you have the capacity to show up for yourself? Because people are going to show up when they're paying for it, but when they're not, are they going to show up? And I, I, Clint - Mic: because I've had this conversation with clients all the time. Like when they're ready to graduate and not be under a coach anymore, ask... Because people are going to show up when they're paying for it, but when they're not, are they going to show up? And I ask them, this is a really hard question. Johnna - Mic: ask them, this is a really hard question that you're going to be ⁓ potentially lying to yourself. Okay. And I get it because I've been there. So, but I want you to be brutally honest. And if you are ready to show up for yourself, then fantastic. You're ready. you know, because I've said this before, retention isn't something that I'm seeking. We, I think I can speak for you. We love giving Clint - Mic: Absolutely ⁓ Johnna - Mic: people the tools then to then take back their power and show up for themselves because they've decided that they are worth being on the list of importance right so yeah Clint - Mic: and show up for themselves because they've decided that they are worth being on the list of importance. Right? Certainly. So just one more thought and then I'll throw it back over to you with consistency. Once we establish, like you said, we established the motivation why and then established that concept of, okay, I control my consistency. then I would just reassure, now we're gonna get into the details of stuff and I will give you tools or show you tools that can help build that consistency. So it's not just like, nope, you gotta do it on your own. There are lots of things you can do to aid in building that habit that we'll get into as long as you know that habit lies within me. Totally. you know, again, we can give... Johnna - Mic: Yeah. Yeah. Oh, for sure. Totally. know, again, we can give anyone and everyone all of the tools. But at the end of the day, you have to choose whether you're going to implement that into your life and walk it out, or whether you're just happy in your comfortable health. You know, I mean, that's just, it's just kind of like that. Right? Yeah. Okay, so go ahead. Clint - Mic: Mm-hmm That's what it boils down to yeah, yeah No, I think you're up with Do you want to just jump into the next thing? I have on my notes is is kind of highlighting or overview of food and and food comes into play in a lot of these different areas, but if you want to Okay, okay Johnna - Mic: Am I? What are we talking about? Yeah. Yeah, I'll jump into the food because I did the same thing. Clint - Mic: ⁓ Johnna - Mic: So the first thing I would do for her nutrition is I would actually not change ⁓ anything for the first week or two, ⁓ I would have food journal, what she is eating, and time that she is eating it, and the emotion that she is having with it, so that I could see ⁓ what what that looks like. Now, ⁓ you know, just based Clint - Mic: is I would actually not change anything for the first week or two. I would have her food journal, what she is eating and the time that she is eating it and the emotion that she is having with it so that I could see what what that looks like. Now, you know, just based on like we're doing hypotheticals here because she has obvious Johnna - Mic: like we're doing hypotheticals here because she has obvious diabetes on board she has some blood issues blood pressure issues and because she doesn't like vegetables Clint - Mic: diabetes on board, she has some blood issues, blood pressure issues, and because she doesn't like vegetables. Johnna - Mic: Number one, I know for a fact that her palette is completely skewed because that's what happens when you're consuming poor nutrition. Probably a lot of prepackaged because she said that she doesn't have good nutrition. So it actually changes your palette to wear things like water and vegetables. Clint - Mic: completely skewed because that's what happens when you're consuming poor nutrition. Probably a lot of pre-packaged because she said that she doesn't have good nutrition. So it actually changes your palate to where things like water and vegetables don't taste good. Right? So that's what I would communicate with her at first. And then I would deal with Johnna - Mic: don't taste good, right? So that's what I would communicate with her at first. And then I would ⁓ deal with after that, I would deal with one meal. Because I think that one meal when I look into this. is setting the tone for the rest of the day, which is why she's having high sugar cravings and she's crashing in the afternoon. I can almost guarantee that her first meal of the day, she is starting with some kind of carbohydrate coffee drink, whatever that is that spikes her insulin way up. And then she has to chase that feeling for the rest of the day. So nutritionally, all I'm doing at first is addressing breakfast. Clint - Mic: coffee drink, whatever that is that spikes her insulin way up and then she has to chase that feeling for the rest of the day. So nutritionally, all I'm doing at first is addressing breakfast. That's it. And we're going to start with protein at breakfast. you know, obviously I've looked at the food journal and I can see the pattern for a week or two. What's going on with her insulin? Johnna - Mic: That's it. And we're going to start with protein at breakfast after, know, obviously I've looked at the food journal and I can see the pattern for a week or two. What's going on with her insulin levels in terms of nutrition? What about you? I think a lot of it depends on how the conversation went. Clint - Mic: Mm-hmm. I think a lot of it depends on how the conversation went. But in my mind, because, ⁓ spoiler alert, I'm really going nutrition heavy on this one. think depending on how much she can really commit, I totally agree and love the concept of dealing with one thing, one thing at a time. ⁓ I would say with that one thing, Johnna - Mic: Mm-hmm. Yeah. Yeah. Clint - Mic: let's cut out sugar because sugar, sugar's gonna be, it's gonna be hard and it's gonna be, I mean, we've talked a lot about ⁓ the detox from sugar. Yeah. Yeah, it's like worse than meth or cocaine. Yeah. I don't know. It's been compared to some. Johnna - Mic: Yeah. Yeah. Yeah, it's like worse than meth or cocaine or I don't know. It's been compared to so many things. And I think a lot of it. totally. Clint - Mic: And I think a lot of it, totally agree with you, that that's the driver in so many other things. whatever that truly looks like, you know, she mentioned a bad sweet tooth. I went a little more hardcore than you did. The reason why I didn't is because she said she doesn't have consistency. already I know that the slightest change is going to... What's that emoji where the brains shoot out Johnna - Mic: Yeah. ⁓ See you. Yeah, you did. And the reason why I didn't is because she said she doesn't have consistency. So already, I know that the slightest change is going to what's that emoji where the brains shoot out of the skull. You know what I mean? She's just me like, ⁓ my gosh, I can't compute, right? We're not even talking touching that I don't like veggies part until like, maybe a month in. But anyway, go ahead. Yeah, I just Clint - Mic: Yeah, I just I I mean I agree I just my my take on it is Again, if you're somebody that wants to work with me and you're ready, you're really ready for change Then I agree with not adding, you know, I'm not worried about you getting veggies right now. No that that'll come I'm worried about the sugar and Johnna - Mic: Right. Yeah. Yeah. For sure. Clint - Mic: And my thought process was, totally agree with you again on the, and I think it probably ⁓ overlaps a lot with the first meal of the day, having something to do with some form of sugar, but would just be, that's, you can have a great first meal, but then if you're still thinking, okay, I did good, now I get my three candy bars. Johnna - Mic: Yeah. Right. That would have to be a conversation for sure. Yeah. There's a lot of like gray area in this, right? Because we don't have this human right in front of us. But I would deal with breakfast for probably two weeks, maybe three. So that could gain ⁓ momentum and it would become a habit. Right. Clint - Mic: You know, so it depends exactly. Mm-hmm. Mm-hmm. Mm-hmm. Johnna - Mic: So then after breakfast becomes a habit and she's naturally going to start feeling better and having more fuel. to fuel her, be fuller, longer, you know, all those things. So she's not doing this insulin, you know, roller coaster that happens. And that happens to me when I start my day with, you know, if we have a pastry because we're somewhere. ⁓ yeah. I just set the tone for the day. And I literally have to be like, you need to be super intentional for the rest of the day, because next you're going to want some other form of a carbohydrate, because because I've done that to my body. So anyway, go ahead. Clint - Mic: you know, roller coaster that happens, and that happens to me. When I start my day with, you know, if we have a pastry, because we're somewhere. Oh yeah, I just set the tone for the day, and I literally have to be like, you need to be super intentional for the rest of the day, because next you're gonna want some. Yep. So anyway, go ahead. Yeah. Yeah, I'm just looking over my notes. Let's see. Yeah, I put, if you want real lasting change, this is a non-negotiable. And really what that's talking about is every different piece of the nutrition, the food concept. ⁓ I don't know, I wouldn't argue against what you were saying. I think there's so much value in it and you know, that's partially what I did. So it makes total sense to me. I also know if there's something that's overwhelmingly driving everything else, that needs to be addressed as well. you know, given the information that we have, think... Johnna - Mic: what I did. Yeah. Yeah. Clint - Mic: the conversation would dictate which way that really went. But I think we would both be in agreement that it's not changing everything at once. Johnna - Mic: for sure, right? Because if she comes in and she's like, No, I'm ready right now, like, tell me what to do, then for sure, cut the sugar. No, no, that's the worst thing with this person that you could do. because she stated earlier that she has a problem with motivation and consistency. So small obtainable goals are going to be key for her to feel like she is winning in this journey that is never ending, which we already established before, because we wouldn't work with someone who is like, I want to be skinny and not diabetic in two months, right? That's just not even a thing. So Clint - Mic: that she has a problem with motivation and consistency. to be key for her to feel like she is winning in this journey that is never ending which we already established before because we wouldn't work with someone who is like I want to be skinny and not diabetic in two months. Right. This is not even a thing. So if you know we've we've already established that that it's going to take time and it's also going to be because we are transformation coaches Johnna - Mic: If you know, we've, we've already established that, that it's going to take time. And it's also going to be because we are transformation coaches forever. Like this is just a forever thing. We're helping you build your foundation so that you can launch by yourself when you've, you start to trust yourself again, right? You start to gain that momentum. And if you can just win at breakfast at first, Clint - Mic: Forever mm-hmm like this is just a forever thing We're helping you build your foundation so that you can launch by yourself when you you start to trust yourself again, right? You start to gain that momentum and if you can just win at breakfast at first Then yay, we've built We've built some foundation and then we can move on Johnna - Mic: then yay, we've built, we've built some foundation and then we can move on slowly but surely as we, you know, read her basically and, and, ⁓ reassure her that she did this, right? You did this. So you already know that you're capable of all these other goals and all these other things that you want to do because you dealt with the foundation first meal of the day. Clint - Mic: slowly but surely as we read her basically and ⁓ reassure her that she did this. You did this. So you already know that you're capable of all these other goals and all these other things that you want to do because you dealt with the foundation, first meal of the day. Would you address water intake or beverage intake? Because that was the second thing. Johnna - Mic: Would you address water intake or beverage intake? Cause that was the second thing that I put on, there for nutrition was after dealing with breakfast, it would be, I want to know what you drink, which is another question that we have in our intake form. Clint - Mic: that I put on there for nutrition was after dealing with breakfast, it would be, want to know what you drink, which is another question that we have in our intake form. Yeah. Yeah, absolutely. Because that can be, I mean, we've already kind of alluded to it, but talk about either hidden calories or hidden just shit. Johnna - Mic: hidden calories or hidden just sugar. Yeah. Yeah, because if you're having a coffee drink in the morning, and then you're having another coffee drink, depending on the foof that you add to it, you're upwards of like 1200 calories, ⁓ mostly coming from sugar in that. Clint - Mic: Mm-hmm Mm-hmm. And if you're not really locked into it, you could easily be telling yourself, I'm just having a cup of coffee. It's not that big of a deal. Yeah. Right. Yep. Yeah. Where'd you go to next? Johnna - Mic: ⁓ yeah. Yeah. Or it's a skinny latte. I got that free. Right. Yeah. Okay. So are you ready to move on? Yeah. I went to ⁓ I'm still on food. I think this is important. So along with the food journal, I would have her make a list of whole foods, single ingredient foods that she does like. Clint - Mic: Okay. And she does like, right? So she can see them and so that I can understand how we can build her plate going into however long it takes her to get used to breakfast, right? Because that's gonna be a non-negotiable. Don't for the rest of the day. That's gonna be the one like, this is what we're doing. with her diabetes. That's, and her crash. Johnna - Mic: that she does like, right? So she can see them. And so that I can understand how we can build her plate going into however long it takes her to get used to breakfast, right? Because that's going to be a non negotiable. It sets a tone for the rest of the day. That's going to be the one like, hmm, this is what we're doing, especially with her diabetes. That's in her crashing, right? That's that's an issue. So we need to deal with how she's functioning. Clint - Mic: That's an issue. So you need to deal with how she's functioning in her day to day. And so after that, would be taking those foods that she loves that are whole foods and figuring out how we can build her plate to make it more satiating, less excitotoxins in her mouth and her brain. Johnna - Mic: in her day to day. And so after that, it would be taking those foods that she loves that are whole foods, and figuring out how we can build her plate to make it more satiating, less excitotoxins in her mouth and her brain, and just keep the fuel going throughout the day. And we would start with that. Yeah. Clint - Mic: and just keep the fuel going throughout the day. And we would start with that. Yeah, totally agree with that. Yeah, that's a great point. about eating instead of, oh, now I have to sit down to eat broccoli when it makes me want to barf. Because some people have a gag reflex. Until they purify their palate, it literally makes them sick. Now, on the other side of that, it's like, here's the behavior that got you to the point of where you're at now. Johnna - Mic: so that she could be excited about eating instead of, now I have to sit down and eat broccoli when it makes me want to barf, you know, because some people have a gag reflex until they purify their palette. literally makes them sick. Now on the other side of that, it's like, here's the behavior that got you to the point of where you're at. Now we need to grow up in terms of how we're fueling our body. Clint - Mic: we need to grow up in terms of how we're fueling our. Johnna - Mic: That is not the conversation that I'm having with her in the first month because she already feels like shit. I'm not trying to make her feel like shit. I know what it's like. And when people say things like that, it's like fuck off. Like fuck you. have no you have no compassion or understanding. And I don't want to work with you. You're making me feel bad about myself because I know right. Lived experience. Clint - Mic: Yeah, ⁓ exactly Johnna - Mic: Okay, I'm getting hot people, I'm taking off of this. I know, one layer of stuff. So anyway, maybe that rounds out the food? I think so, at least for Okay, all right, so why don't you jump in with the next? Well, I just. Clint - Mic: One layer I think so at least for now Well, I just touching on the the meds briefly Basically, I just made the note of I'm not talking about those things because that's that's what the doctor Johnna - Mic: No. Because that's what the doctor. Clint - Mic: keep doing whatever, ⁓ you figure that out with your doctor, but it'll be interesting to see where it goes as we move through with all the other stuff. Yeah. Johnna - Mic: where your numbers are. And I would also say, because we're going to really start limiting the sugar, depending on where she's at, like we said earlier, you might want to go, you know, start really monitoring that, right? Because she doesn't want to start over consuming insulin when her body is starting to heal and do what it's supposed to do. Yeah. ⁓ Clint - Mic: start really monitoring. ⁓ Yeah, yep. Yeah, but definitely just to reiterate mostly for YouTube We would not give medical advice on the the meds. She should talk to her doctor or whatever She's doing with that. Let the doctor know hey, I'm making these lifestyle changes So let's monitor this stuff because it should be moving potentially. So Yeah Johnna - Mic: totally. any really good doctor is going to be like, Bravo, right? Bravo. Yay. Yes, we want to monitor this. I want to hear all about it. This is really exciting news, right? That that is a good doctor. Clint - Mic: ⁓ Did you say anything because I'm very much going to defer to you on this with the menopause and hot flashes Johnna - Mic: No, because ⁓ in my opinion, the things that we need to be that need to be dealt with first is the nutrition. Because a lot of those and I might just get a lot of barrage from this, but because I'm perimenopause and I can speak to it a little bit. Those side effects or what do I want to say? are they from symptoms? Clint - Mic: things that need to be dealt with first is the nutrition. Symptoms? Symptoms, yes. Johnna - Mic: from menopause are greatly reduced when you treat your body like it's your only meat soup for your entire life. Clint - Mic: greatly reduced when you treat your body like it's your only meat soup for your entire life. When you feel your body properly, they can be mitigated. So later on we would have that conversation about, now we're consistently working out, we're feeling good, and your blood sugar is starting to stabilize, and now it's time for Johnna - Mic: Right? When you feel your body properly, they can be mitigated. So later on we would have that conversation, right? About, okay, now we're consistently working out, we're feeling good and you know, your, your blood sugar is starting to stabilize and now it's time for, you know, an updated hormone panel and see, and, and it's everyone's choice whether they want to bring on some bio identical hormone replacement. Clint - Mic: you know, an updated hormone panel and see. And it's everyone's choice whether they want to bring on some bio identical hormone replacement that has been demonized forever and really truly can help people or not, right? That's up to her. But tossing another cream or an ointment or a pill when she's already just a clusterfuck in her mind. Johnna - Mic: that has been demonized forever and really truly can help people or not right that's up to her but tossing another cream or an ointment or a pill when she's already just clusterfuck in her mind I'm not sure if that would be just like pissing on a forest fire right so you know you got to deal with the other things first Clint - Mic: So really the last part of it that I got into and and there's there's multiple components of this Johnna - Mic: So. Clint - Mic: last section where she's talking about working out so talking about with her and again, you there's some variables ⁓ but Johnna - Mic: The last section where she's talking about working out. talking about exercise with her. And again. Clint - Mic: based on this question and the information that we have, I'm going with right now, let's deal with nutrition. Let's not totally worry about exercise. There's some caveats that I'll get into in a second, but I don't know, and kind of for the same reasons that you were talking about, like full-fledged nutrition changes, I'm not sure that adding workouts, Johnna - Mic: Okay. Clint - Mic: for this person right away is gonna be beneficial if she doesn't deal with her nutrition. Because I would suspect that if she gets her nutrition. Johnna - Mic: test. Clint - Mic: not like totally 100 % locked in, but the breakfast thing, as an example, gets breakfast squared away and cuts down on sugar so she's not having the crashes and spikes and everything. She's probably gonna have more energy and then we can incorporate more of a workout. But this is what I would say to her. There's lots of different things depending on her schedule. how her sleep is, she could try to wake up and do something in the morning, even if it's 15 minutes of some body weight stuff, as long as it didn't interrupt her sleep, because sleep is gonna be super critical for her. I mean, it is for everybody. So I wouldn't advocate, okay, cut down to six hours of sleep to be able to get a workout in in the morning. At this point, I would say get the sleep, get the nutrition. Johnna - Mic: Right. You know, so I wouldn't advocate, okay, cut down to six hours of sleep to be able to get a workout in in the morning. At this point, I would say get the sleep, get the nutrition, see if you can get 15 minutes in. Or I would absolutely... Clint - Mic: See if you can get 15 minutes in or I would absolutely push the concept of exercise snacks with her. So working with kids at a daycare is a perfect opportunity. We don't know what she does, but if this works, incorporate body movement, incorporate body weight squats, incorporate whatever those exercises are into the job that you already have. You already have the time blocked out. Johnna - Mic: Oh Right. Yeah. Clint - Mic: You're already doing something. Make that something more valuable. Build on those, or not build, but what's word I'm trying ⁓ stack. Stack those habits into your time that's already there and start with that. Johnna - Mic: Yeah, that's great. So I went a little more. No, we're going to move our body. Clint - Mic: We're gonna move our body. And here's what I put. Same concept though with exercise snacks, right? Because we're dealing with someone who is way under-muscled, already has a fatigue issue. But I did have her waking up 10 or 15 minutes earlier in the morning to get in. I have a plank, I have body weight squats, I have a bridge, I have some wall or counter push-ups, and I have... Johnna - Mic: ⁓ And here's what I put. Same concept though with exercise snacks, right? Because we're dealing with someone who is way under-muscled, already has a fatigue issue. But I did have her waking up 10 or 15 minutes earlier in the morning to get in. I have a plank, have bodyweight squats, I have a bridge, I have some wall or counter pushups, and I have some singular double leg reverse crunches in the morning, ⁓ two times through. That's it. Two times through. And then having her good high protein breakfast, right? So that's what and just two days a week. Clint - Mic: That's it. Two times through. And then having her good high protein breakfast. So that's what, and just two days a week. And this is for someone that I would be training online. So if this was someone who came to me and wanted to see me in person, then she would dictate how many times a week that she wanted to work out. One or two or three. And then that Johnna - Mic: And this is for someone that I would be training online. So if this was someone who came to me and wanted to see me in person, then she would dictate how many times a week that she wanted to work out one or two or three. And then that would be obviously a full hour because those are my training sessions. I don't do anything shorter than that because I of the way I train, I that's just too short in my, in my, what I want to teach people, the conversations that we're having, um, in person for 30 minutes. Clint - Mic: obviously a full hour because those are my training sessions. don't do anything shorter than that because of the way I train. That's just too short. ⁓ What I want to teach people, the conversations that we're having in person for 30 minutes is just really short. So I have her doing that for the first 15 minutes ⁓ of the morning and then we're going to discuss about how she can... Johnna - Mic: is just is really short for me. So I have her doing that for the first 15 minutes. ⁓ of the morning and then we're going to discuss about how she can park farther away to get extra steps how when she uses the restroom in the day every time she goes to the bathroom I want her to do five or ten bodyweight squats ⁓ when she goes to the restroom and then also when she's with the children if she's doing yay kids let's count to five or whatever maybe they're counting to five when they're doing jumping jacks maybe they're counting to five when they're Clint - Mic: Exactly. also, when she's with the children, if she's doing, yay, kids, let's count to five or whatever, maybe they're counting to five when they're doing jumping jacks. Mm-hmm, exactly. Maybe they're counting to five when they're doing body Johnna - Mic: doing bodyweight squats, or maybe they're playing duck, duck, goose, or things of that nature so she can get more body movement in. And then I have her in the evening after her evening meal, just doing a quick walk, five minutes out to the out to the mailbox and back. That's how we're starting. That's so I think we're pretty aligned. Yeah, really. Clint - Mic: or maybe they're playing duck duck goose or things of that nature so she can get more body movement in and then I have her in the evening after her evening meal just doing a quick walk. Five minutes. Out to the mailbox and back. That's how we're starting. So I think we're pretty aligned really. Because the other side of that, in my mind, would be, okay, you need to get to the gym for an hour a day, four days a week, and here's your resistance training program, and that has to be a non-negotiable, so to speak. And I think we both agree that's not the path. It may get there, hopefully it gets there. Yeah. Johnna - Mic: Yeah. Yeah. Yeah. It may get there. ⁓ for sure. That's the goal. If she if she's a 10 on the how badly do you want this? Then yeah, and I think it'll be. Clint - Mic: And I think it'll be shocking for her when she gets her nutrition dialed in some How much more energy she has? I would say it would probably take two weeks depending on where she's at with her, quote unquote, motivation or discipline. Johnna - Mic: I would say it would probably take two weeks depending on where she's at with her quote unquote motivation or discipline. Like I want to cut out sugar or let's deal with breakfast or whatever that is. And it may build quicker. Right. So that it all depends on her her scale because I we firmly believe in meeting people where they're at. Clint - Mic: Absolutely not seen in the majority of cases or clients where people come in and it's like I'm going to work out five days a week and I'm only going to eat meat and Johnna - Mic: I have not seen in in the majority of cases or clients where people come in and it's like I'm going to work out five days a week and I'm only going to eat meat and lettuce and that be sustainable for anything more than two weeks. That is the most. And then it goes back to I'm exhausted. This is like law and forget it. And it's like this. Clint - Mic: and that be sustainable for anything more than two weeks. That is the most. And then it goes back to, I'm exhausted, this is like, blah, and forget it. And it's like this pendulum that swings all the way back to the other side. And so building is so much more important and adding than just cut, cut, cut. Johnna - Mic: pendulum that swings all the way back to the other side. so building is so much more important and adding than just cut, cut, cut, cut, cut, extreme, extreme, because it doesn't last. Motivation is fleeting. We've talked about that and we get people who are just super motivated and then all of a sudden, guess what? They're not. And so what do do with that? And so having that conversation at the beginning, Clint - Mic: extreme extreme because it doesn't last motivation is bleeding we've talked about that and we get people who are just super motivated and then all of a sudden guess what they're not and so what do do with that and so having that conversation at the beginning about yes we know exactly how you feel right because we've been in that motivation bubble yes but let's talk about lasting Johnna - Mic: about yes, we know exactly how you feel, right, because we've been in that motivation bubble. But let's talk about lasting change. And we want to build that slowly, so that it it becomes part of your life, the way that you're living. Now you live in a way where you're waking up earlier and moving your body, you're starting your day out with some protein that's going to satiate you. And it's not even a big deal. But Clint - Mic: so that it becomes part of your life, the way that you're living. Now you live in a way where you're waking up earlier and moving your body. You're starting your day out with some protein that's going to satiate you, and it's not even a big deal. By the time we're doing the next phase, it's like this has just become something you do all the time. Johnna - Mic: The time we're doing the next phase, it's like, this has just become something you do all the time. Clint - Mic: It made me think of the phrase, ⁓ do something you love and you'll never work a day in your life, you know, that concept. This healthy living, I guess we can call it, with the nutrition and exercise and everything, kind of becomes the same thing, where when it just becomes part of what you do, you don't think consciously anymore, ⁓ I'm... Johnna - Mic: Yeah. Clint - Mic: on this diet or I am on this regimen or you know it's just like this is yeah this is just how I live this is life and that's what we want as Transformation Coaching. Exactly. Johnna - Mic: Yeah. I'm doing a 30 day detox or yeah. And that's what we want as transformation coaches, right? Because we, we want people to have a healthy lifestyle because we know the benefits that it brings you in every area of your life. You just Clint - Mic: that it brings you in every area of your life. You just live a happier life. You really honestly do. And if you're serious about doing that, then stacking small... Johnna - Mic: live a happier life, you really honestly do. And if you're serious about doing that, then stacking small habits slowly is the best way to do that long term without having this, you know, by August 1, I need to be a size two, right? That's just not something that that I'm interested in for people or Clint - Mic: without having this, you know, by August 1st, I need to be a size two. Right? That's just not something. that I'm interested in for people or myself. It's just a lie and then you've got to deal with the guilt and shame that comes when you don't reach those radical goals that you set for yourself. And then you also think there's an end date. What happens after the end date? What, you go back to... Johnna - Mic: you know, myself, because it's just a lie. And then you've got to deal with the guilt and shame that comes when you don't, you know, reach those radical goals that you set for yourself. And then you also think there's an end date and what happens after the end date, what you go back to your former self, the person that just wrote in about being 238 pounds and being diabetic and being tired, right? Like that's, there's no joy in that. So complete transformation starts very slowly and intentionally stacking those habits over time. Clint - Mic: Absolutely. I was gonna ask if you had any final thoughts or final words or overall concepts, but I think you just answered that question because that's really what it is. That's the underlying message. Let's and then let's figure out what those habits are. Try to stack them in an order that makes sense and just keep moving forward. Johnna - Mic: Yeah. Yeah. Yeah, at her pace too, with a little nudge. You know, I tell my clients all the time, I'm not pushing you off a cliff. I'm going to nudge you in the direction and give you the information. But you ultimately have to take the steps, right? I'm not going to this person's house and cleaning out their refrigerator and going shopping for them and yelling at them like Jillian Michaels in Biggest Loser. You're a loser. Clint - Mic: give you the information but you ultimately have to take the steps right I'm not going to this person's house and cleaning out their refrigerator and going shopping for them and yelling at them like Jillian Michael and Biggest Loser. ⁓ Johnna - Mic: know that just I mean, we all didn't we did a podcast about the Biggest Loser. Yeah. Yeah. About how most of people gain the weight back. Right. Because it's like one day you're eating 15 donuts and the next day you're eating a leaf and you're exercising for eight hours. And where's the fun in that except for the million dollars you win at the end. Right. Do you have any final thoughts to add to that? No, I think that Clint - Mic: Yeah, about the documentary. Yeah because it's like one day you're eating 15 donuts and the next day you're eating a leaf and you're exercising for eight hours and where's the fun in that? Except for the million dollars you win at the end. Do you have any? No, I think that you pretty much said exactly what was in my head. It's just find those habits, stack them, and understand. I think probably the biggest refrain that I have with my clients is this takes time. It takes time. And time meaning years. Yeah. For ultimate goal to set in. Johnna - Mic: And time meaning years. Like for ultimate goal to set in. At least the ultimate goal of what you started with, because usually the ultimate goal is either strength, we get a lot of people just want to build strength, but also weight loss and body composition change. That takes time and goals shift throughout that. So anyway, if you are needing a transformation coach, you guys, can look at CJ elevated life.com and sign up with Clinton I have that's something that you're interested in doing. If not, and you really Clint - Mic: At least the ultimate goal of what you started with. Because usually the ultimate goal is either strength. We get a lot of people who just want to build strength, but also weight loss. Yeah. If you are needing a transformation coach you guys you can look at CJ Elevated Lifetalk. Johnna - Mic: identify with the person that wrote in here, we've just given you tangible steps to take to start to transform your life. Be gracious with yourself. Okay, you are human. We're not perfect. But keep moving forward and silence your bitch voice that tells you you're too tired. You're too this, you're too that. Clint - Mic: given you tangible steps to take to start to transform your life. Be gracious with yourself. Say you are human, we're not perfect, but keep moving forward and silence your bitch voice that tells you you're too tired, you're too this, you're too that. You're not. You're gonna have to push through that bitch voice, you're gonna have to silence it and replace it with a new voice which is you are capable, you can do this. Thank you so much for listening. Johnna - Mic: You're not, you're gonna have to push through that bitch voice. You're gonna have to silence it and replace it with a new voice, which is you are capable. You can do this. Thank you so much for listening. Clint - Mic: and we'll talk to you soon.