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When Did Midlife Fitness Get So Complicated? · A Life Without Struggle

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Speaker 1: My name is Erin Lindauer, and you're listening to A
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Speaker 1: Life Without Struggle. I'm a wife, a mother of two
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Speaker 1: wonderful children, a two-time best-selling author, and a highly driven
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Speaker 1: and successful entrepreneur. In my 17 plus year career as
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Speaker 1: a mindset and health expert, I know what holds women
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Speaker 1: back from a life you only dream about. Whether you're
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Speaker 1: a CEO, a businesswoman or executive, I started this podcast
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Speaker 1: because I have been where you are and I know
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Speaker 1: you want and deserve more out of your life. I
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Speaker 1: believe women are limitless. We just get lost along the way.
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Speaker 1: The process to get you there is the topic and
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Speaker 1: purpose of this podcast. When you understand what you want,
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Speaker 1: you can truly step into a life without struggle. Welcome,
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Speaker 1: and I'm so thankful you're here. Welcome back to another
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Speaker 1: episode of Life Without Struggle. My name is Erin Lindauer,
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Speaker 1: and today we're going to talk about when did midlife
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Speaker 1: fitness get so freaking complicated for women? Can we talk
1:13
Speaker 1: about what's happening on social media right now? And I'm
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Speaker 1: sure all of you are well aware of seeing things
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Speaker 1: in your algorithm, but you're seeing different influencers and people
1:24
Speaker 1: in this space lifting insanely heavy dumbbells. Okay. You see
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Speaker 1: women sprinting, you see them jumping, wearing weighted vests, getting
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Speaker 1: on vibrating plates and walking 10,000 steps, doing all this
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Speaker 1: mobility work, managing cortisol, don't do too much cardio, don't
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Speaker 1: work out too long, don't work out too late, don't
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Speaker 1: work out fasted. And God forbid, if you're doing it
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Speaker 1: all perfectly, Because apparently your hormones, they're going to explode, right?
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Speaker 1: So ladies, what the hell are we doing? No wonder
2:03
Speaker 1: women are confused. And this is what has me really,
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Speaker 1: really frustrated is I've coached women for over 20 years.
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Speaker 1: And I think we're making this way harder than it
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Speaker 1: needs to be. And then here's me. I coach women
2:17
Speaker 1: in a private space. coaching program where I have to
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Speaker 1: debunk literally everything that you've seen on the internet or
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Speaker 1: tried or done or your friend said or whatever. And
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Speaker 1: I mean, half the time I just sit there and
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Speaker 1: nod my head because I'm like, sometimes it's like talking
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Speaker 1: to a brick wall because women will die on a
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Speaker 1: vine about being on the vibrating plate, for example. And
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Speaker 1: so I have to help women really understand what actually
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Speaker 1: matters from what's just another trendy click baby kind of
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Speaker 1: thing that's out there on the internet acting like it's
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Speaker 1: the next missing secret. So women don't have an information problem.
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Speaker 1: Most women I talk to aren't doing too little because
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Speaker 1: they don't know anything. Okay. They are overwhelmed because they
3:12
Speaker 1: know too much. Well, I saw this reel on Instagram or, oh,
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Speaker 1: I saw this on TikTok. Oh man, really? And they're
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Speaker 1: overwhelmed because you've just heard too many things to the
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Speaker 1: point where you're like, I don't know what works. And
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Speaker 1: one person is going to tell you to sprint. Another
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Speaker 1: one says only do steps. Someone says lift as heavy
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Speaker 1: as possible. This is my personal fave right now. Actually,
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Speaker 1: not really. But so many women are out there saying
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Speaker 1: lift insanely heavy dumbbells. And then I see women going
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Speaker 1: and doing it and they're really injuring themselves. And unfortunately,
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Speaker 1: women in this time and space, one injury could set
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Speaker 1: you back so years. Okay. So that's where I want
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Speaker 1: to go in this topic here today is just, Hey,
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Speaker 1: what are a bunch of clickbaity things that you guys
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Speaker 1: are seeing? And when is something actually appropriate? Because when
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Speaker 1: someone says lift as heavy as possible, when another person says, well,
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Speaker 1: lifting heavy raises your cortisol. Well, yeah, duh, for a second.
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Speaker 1: And it's a there's cold plunging, there's weighted vests, there's
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Speaker 1: vibrating plates, and you are so confused. You don't even
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Speaker 1: know what you're supposed to do anymore because there's so
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Speaker 1: many things. And then here I see women doing everything.
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Speaker 1: Or I see another camp of women, you're Because you're paralyzed, right?
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Speaker 1: You have too much information overload. And this is where
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Speaker 1: I want to help women stop confusing the more information
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Speaker 1: and truly you have to have the right strategy for you.
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Speaker 1: So let's talk about the lifting heavy. I love that
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Speaker 1: women are being more encouraged to strength train. I love
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Speaker 1: that when I see more women in the gym, that's positive.
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Speaker 1: I love when I talk to more women who are like, Yeah,
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Speaker 1: I actually have been working out, but I'm not seeing
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Speaker 1: any changes in my body. Okay, that's a win that
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Speaker 1: we've got more women lifting. Okay, so I think it's very,
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Speaker 1: very normal now for a lot of my women in
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Speaker 1: their 30s and 40s absolutely have been lifting for some
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Speaker 1: of you guys a hot minute, you know, a good
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Speaker 1: 20 plus years. What I also love is this camp
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Speaker 1: of women in their 50s and 60s who are consistently
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Speaker 1: resistance training, just maybe they're not doing exactly what they
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Speaker 1: need to do. And so that's why they haven't seen
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Speaker 1: the true changes in their body. And so we will
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Speaker 1: absolutely change women, but women should challenge their muscles progressively
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Speaker 1: with proper overload. Every woman over 40 is needing to
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Speaker 1: lift as heavy as possible, that's false information, okay? Not
6:08
Speaker 1: every woman needs to go as heavy as they can
6:12
Speaker 1: and heavy is going to be relative. The problem is,
6:15
Speaker 1: is you're seeing influencers who are spending hella money on
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Speaker 1: the social media platforms to get their message out and
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Speaker 1: they're ripped as all get out. Now, full disclosure, you
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Speaker 1: don't walk around ripped like that all year round. And
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Speaker 1: if you do, I am not going to call that healthy.
6:37
Speaker 1: The other thing that I want to call out is
6:39
Speaker 1: most of your favorite influencers are using a GLP, have
6:44
Speaker 1: used a GLP, or are using testosterone, are using different peptides.
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Speaker 1: And listen, no shame in the game. I have used
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Speaker 1: all the above and at different dosings and times and spaces.
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Speaker 1: And I highly educate women to understand how to use
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Speaker 1: these powerful tools, but you can't walk around stage ready
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Speaker 1: all the time and call that healthy. I'm never ever
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Speaker 1: gonna condone that. Women should ebb and flow. You do
7:16
Speaker 1: need a little bit of body fat on your body.
7:19
Speaker 1: There's also a genetic factor that some women in their
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Speaker 1: abs will look a certain way and some women won't.
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Speaker 1: I will not be walking around with a six pack
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Speaker 1: all day, every day. Genetically, it's not how my body
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Speaker 1: structure is, but you're going to see that I'm tone
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Speaker 1: defined because I do enjoy a certain level of leanness
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Speaker 1: that I'm willing to do from a lifestyle perspective. But
7:44
Speaker 1: guess what? Still having a regular cycle. Guess what? Hormones
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Speaker 1: are very much balanced. So And we're not pumping ourselves
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Speaker 1: full of a bunch of crap. And then not telling women.
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Speaker 1: That's the part that I don't like of these influencers
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Speaker 1: out there is I am very transparent with my clients,
8:01
Speaker 1: all the different things that I've done, used. When would
8:04
Speaker 1: you pull this lever? When would you not? Okay. So
8:08
Speaker 1: you can progress through increasing weight appropriately. You change your
8:14
Speaker 1: rep schemes. This is another big one that we help
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Speaker 1: clients understand. Your rep's We change your sets. That is important.
8:23
Speaker 1: Here's what's funny is most women would never be able
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Speaker 1: to do what I personally have been doing. But for
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Speaker 1: the better part of a couple years now, I have
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Speaker 1: done the exact same lineup of movements. And all I
8:35
Speaker 1: have changed is my reps, sets, tempo. Okay, so that's it.
8:41
Speaker 1: I have done exactly the same movements in the gym.
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Speaker 1: If you like worked out at the gym that I
8:47
Speaker 1: work out at the same time, you would know that
8:51
Speaker 1: I go to this piece of equipment. I guarantee some
8:53
Speaker 1: people know exactly where I'm going next because they've seen
8:57
Speaker 1: me do it for so long. And it's kind of funny.
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Speaker 1: You get to know people, you know, when you're there
9:02
Speaker 1: at the gym at certain times. And then there's always...
9:07
Speaker 1: the improving your technique. There's getting increased range of motion.
9:12
Speaker 1: There's having better control. There's better exercise execution. And the
9:17
Speaker 1: goal isn't how heavy can I possibly do this? The
9:23
Speaker 1: goal is, can I create an appropriate stimulus that my
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Speaker 1: body can recover from and adapt? That's it. That's training. Okay.
9:35
Speaker 1: So these blanket statements telling women to lift heavy dumbbells,
9:39
Speaker 1: you know, grabbing these wraps and, you know, it's just,
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Speaker 1: it's creating a false sense. Also, all of these like
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Speaker 1: rando movements, the donkey kicks, the sumo, this, the, like,
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Speaker 1: there are so many movements that I wouldn't program for
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Speaker 1: a woman because what is the purpose? And could we
10:00
Speaker 1: achieve it with a different movement that was maybe safer,
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Speaker 1: has better risk versus reward? I get asked all the time, Erin,
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Speaker 1: how come we don't do, oh, what is it? Oh,
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Speaker 1: deficit squats or deficit. I And I'm like, because the
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Speaker 1: risk versus reward. Okay. Most of y'all can't keep your
10:24
Speaker 1: core tight enough, engaged enough to even complete that exercise.
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Speaker 1: So why am I going to put you in a
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Speaker 1: vulnerable position? Some of you say, well, that's boring. Well,
10:34
Speaker 1: you know what? Boring works and boring is safe. And
10:37
Speaker 1: this is where, again, you got to get away from
10:40
Speaker 1: all this click baity stuff that says, well, this is
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Speaker 1: how you get your booty bigger. You want to know
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Speaker 1: how you get your booty bigger. You squat, you deadlift,
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Speaker 1: you lunge. Like that's pretty much it. You don't have
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Speaker 1: to do all these crazy vulnerable movements that, you know,
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Speaker 1: are going to put you at more risk than it's worth.
11:01
Speaker 1: So here's another trend that I'm seeing is sprinting. Okay.
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Speaker 1: Women in sprinting. So, okay. Again, sprints can be fantastic
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Speaker 1: for the right woman at the right time. with appropriate progression.
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Speaker 1: But suddenly we're acting like every 47 year old woman
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Speaker 1: needs to go outside and start doing this all out
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Speaker 1: sprint because you're in perimenopause or menopause. And think about
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Speaker 1: the woman that hasn't sprinted in 15 years. She's maybe
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Speaker 1: sitting at a desk. She hasn't been consistently strength training.
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Speaker 1: Her recovery isn't great. She's not sleeping. Okay. And maybe
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Speaker 1: she has joint issues, previous injuries. Maybe she was a
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Speaker 1: former athlete and has arthritis. So when Instagram says, women,
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Speaker 1: you need to start sprinting. This is how we stimulate
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Speaker 1: growth hormone, for example. Okay, there's validity to that, but
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Speaker 1: is it the right thing for that particular woman today?
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Speaker 1: So it can be a tool, but it is not mandatory.
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Speaker 1: So this is something, this is a theme, okay? This
12:15
Speaker 1: is a theme that I want you to understand is
12:17
Speaker 1: just because yes, there is research and potentially some validity
12:22
Speaker 1: that we're gonna stimulate growth hormone, right? Like then maybe
12:27
Speaker 1: once we get you in a better place, maybe that
12:31
Speaker 1: would be something potential, right? And the same goes with jumping.
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Speaker 1: So plyometrics is really what we're talking about, has a
12:40
Speaker 1: place in a well-designed program. Power matters as we age,
12:46
Speaker 1: but again, your context is going to matter. Your starting
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Speaker 1: point matters, your training history, your joints. Okay, can we
12:53
Speaker 1: just talk about your joints? Okay, so Aaron Lindauer is
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Speaker 1: not going to be jumping ever. I have zero cartilage
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Speaker 1: behind my patella, confirmed from MRIs when I was 30.
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Speaker 1: So we are not jumping ever. And so again, I
13:13
Speaker 1: understand from bone density, bone health, this potentially could be
13:19
Speaker 1: something appropriate for a woman, but we need to understand why.
13:24
Speaker 1: when would be appropriate. And for some women, it is
13:27
Speaker 1: absolutely never going to be appropriate just based on the
13:30
Speaker 1: wear and tear of your joints already. And if we're
13:33
Speaker 1: worried about our bone health, there's several other ways that
13:37
Speaker 1: we can maintain and protect our bones. And I think
13:41
Speaker 1: there was literally one study that got put out there,
13:45
Speaker 1: got piecemealed and placed on the internet. And now all
13:50
Speaker 1: these women are buying the rebounders, the trampolines, they're doing
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Speaker 1: jumps and stuff when they have no business doing this
13:59
Speaker 1: because their joints, no offense, were in this middle age,
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Speaker 1: later age of life and your joints are already smoked.
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Speaker 1: So it does not make sense for you potentially. And again,
14:12
Speaker 1: the risk versus reward is what we always want to consider.
14:17
Speaker 1: So again, just because someone on the internet said, hey, cool,
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Speaker 1: you should start jumping, that's bone health. Well, guess what?
14:23
Speaker 1: We need to take things into account before we say, sure,
14:27
Speaker 1: that would be a good thing to add. And here's
14:29
Speaker 1: another thing. If you've got extra weight on your body,
14:32
Speaker 1: we should not be jumping. There's no reason to put
14:35
Speaker 1: more impact. So let me go right into my next
14:38
Speaker 1: favorite topic, weighted vests. This one exploded. I will never
14:44
Speaker 1: forget in the pandemic when I was looking around, watching
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Speaker 1: all these people in my neighborhood walking, which it was
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Speaker 1: like kind of cool because it made people get outside
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Speaker 1: and do things, which I enjoyed. But I remembered seeing
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Speaker 1: this gentleman and he was severely overweight. And what's interesting
15:00
Speaker 1: is I still see him to this day, very, very overweight.
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Speaker 1: And he's wearing a weighted vest. I thought it was a, uh,
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Speaker 1: a bulletproof vest. And I'm like, oh, are we there now?
15:15
Speaker 1: And then I quickly was like, oh, that's actually a
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Speaker 1: weighted vest. And I had no clue what he was wearing.
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Speaker 1: But if we're already overweight, why are we putting more
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Speaker 1: weight on your joints, on your back? Why would we
15:30
Speaker 1: do that? We You don't need a weighted vest to
15:38
Speaker 1: successfully lose weight. I have never personally worn a weighted vest.
15:44
Speaker 1: So when is a weighted vest even appropriate? Now I
15:47
Speaker 1: will tell you if your joints are in a really
15:49
Speaker 1: good spot, you've lost weight. And let's just say you
15:53
Speaker 1: wanted to, you wanted to walk and you wanted to
15:56
Speaker 1: get the maximum benefits. because you couldn't maybe walk for
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Speaker 1: 30 minutes, for example, and you were going to knock
16:02
Speaker 1: it out in 15. Okay, cool. Put a weighted vest on.
16:05
Speaker 1: You're going to hopefully get around approximately what you would
16:09
Speaker 1: have done if you walked at 30. But here's me.
16:12
Speaker 1: I'm not going to put more weight and more force
16:15
Speaker 1: on my body as we're aging. So again, don't misconstrue
16:22
Speaker 1: something that's very click-baity on the internet. Why would we
16:26
Speaker 1: add more weight to our body? Last time I checked,
16:28
Speaker 1: pretty much the American population needs to get weight off
16:32
Speaker 1: of their body. Also, vibrating plates. This is kind of
16:35
Speaker 1: an interesting one because yes, there is a lot of
16:39
Speaker 1: good validity around a vibrating plate. but it's not going
16:45
Speaker 1: to be your magic weight loss solution. Can it help
16:48
Speaker 1: with circulation? Absolutely. So there's a lot of things that
16:54
Speaker 1: it can actually be helpful for, but it's not something
16:59
Speaker 1: that I'm going to say, hey, this is the secret
17:01
Speaker 1: weight loss tool, but yes, can it help boost muscle activation?
17:06
Speaker 1: That's really what we're using these for. So But there's
17:11
Speaker 1: a lot of other ways that we can influence muscle
17:14
Speaker 1: activation in our own training through different contrast methods, different
17:19
Speaker 1: things like that. So again, stuff gets super clickbaity, but man,
17:23
Speaker 1: I watch the same people at the gym stand on
17:27
Speaker 1: the vibrating plate and listen, maybe they just feel better
17:29
Speaker 1: and that's all good. I'm all for it. But it's
17:33
Speaker 1: just kind of interesting if we're using it as more
17:35
Speaker 1: of a weight loss tool, like there's so many other
17:38
Speaker 1: strategies and that weight loss is not going to happen.
17:41
Speaker 1: So again, I look at some of this stuff as
17:44
Speaker 1: higher level optimization tools. But if you don't have the
17:49
Speaker 1: basics mastered, if you don't have the weight off your body,
17:52
Speaker 1: you're really wasting a lot of time and money. That's
17:55
Speaker 1: another thing too with the whole peptide craze is a
17:59
Speaker 1: lot of people are jumping the gun on peptides And
18:04
Speaker 1: one thing that I will tell you is the first
18:06
Speaker 1: peptide that I tell most people they would benefit from,
18:10
Speaker 1: depending on a few factors, is the GLPs, okay? So
18:14
Speaker 1: a GLP can be extremely helpful at number one, getting
18:19
Speaker 1: the fat loss, helping you with the food noise, getting
18:23
Speaker 1: yourself into a proper deficit, but then you've gotta do
18:28
Speaker 1: it with the right strategy, okay? The other thing that
18:30
Speaker 1: is really, really helping people with is their overall inflammation.
18:34
Speaker 1: And that's been a really cool thing to watch. But
18:36
Speaker 1: if we've got a significant amount of weight to lose
18:40
Speaker 1: and we're throwing all these different peptides at it, listen,
18:45
Speaker 1: you'd be better off to get a chunk of weight
18:48
Speaker 1: off our body, then introduce the peptides and you can
18:52
Speaker 1: dose them in. There's a lot of different peptides for
18:54
Speaker 1: a lot of different reasons, but But I will tell you,
18:57
Speaker 1: number one, use a GLP if appropriate to help get
19:02
Speaker 1: things going. But again, you got to have the right
19:05
Speaker 1: systems in place, meaning having proper coaching and support, get
19:09
Speaker 1: a better relationship with food, understand what food nourishes your body,
19:14
Speaker 1: what amount, what's even appropriate from calories and macros. Should
19:18
Speaker 1: you count those? Should you not? And then of course
19:21
Speaker 1: you have to do the resistance training. So don't take
19:24
Speaker 1: a blanket. We'll Oh, cool. Aaron Lindauer said, take a GOP.
19:28
Speaker 1: That's not what I'm saying. It is a tool. And
19:31
Speaker 1: it's one of the first peptides. If someone is absolutely struggling,
19:35
Speaker 1: they're trending insulin resistance. They've tried all the things. It
19:39
Speaker 1: can be a helpful tool, but it's not a tool
19:42
Speaker 1: for everyone. So what actually matters? So I want to
19:48
Speaker 1: simplify the hell out of this. If I had a
19:51
Speaker 1: woman in front of me who was overwhelmed by all
19:55
Speaker 1: this information, here's where I would start. Progressive resistance training.
20:00
Speaker 1: You have to challenge your muscles consistently. You can't do
20:05
Speaker 1: a workout one week, not do a workout the next,
20:08
Speaker 1: do two, then not work out again. Oh, Erin, it's stress, life, this, that. Well,
20:14
Speaker 1: guess what? You're never going to see any results. You
20:17
Speaker 1: have to consistently resistance train for the rest of your life.
20:21
Speaker 1: We do not live in a day and age where
20:24
Speaker 1: your day-to-day is even remotely challenging enough. And it's a
20:30
Speaker 1: little by design, right? A little is the continuation of technology,
20:37
Speaker 1: but we can't be a society of WALL-E. So if
20:41
Speaker 1: you remember that Pixar movie of WALL-E where everybody was blobs,
20:45
Speaker 1: you know, didn't have any bones or anything, and they
20:48
Speaker 1: just drank shakes all day and they lay in these
20:50
Speaker 1: little hovercrafts. Sorry. But we're kind of trending in that direction.
20:55
Speaker 1: And that movie actually really creeped me out. I remember
20:57
Speaker 1: when the kids super loved that movie and I was like,
21:00
Speaker 1: what is going on with this? So if that's the
21:03
Speaker 1: direction we're going, I'm not here for it. So we
21:06
Speaker 1: have to get stronger over time. We have to progress
21:10
Speaker 1: you appropriately. The blanket statement of pick the heaviest dumbbells
21:14
Speaker 1: you can hold. That's just terrible. It's actually a really,
21:18
Speaker 1: really dismissive, terrible statement to say to women that And
21:22
Speaker 1: you need to build a woman's foundation from lifting. What
21:26
Speaker 1: is her squat pattern? What's her hinge pattern? What's her
21:29
Speaker 1: pressing pattern? Does she know when she's doing a bench
21:33
Speaker 1: press where to put her elbows? Does she understand what
21:37
Speaker 1: controlling those dumbbells or a barbell, what does that need
21:42
Speaker 1: to feel like? If she's using a band, how do
21:45
Speaker 1: you engage your core? There's a lot that goes into it.
21:48
Speaker 1: And when you do it the right way, will absolutely
21:52
Speaker 1: change your body. Nutrition. I cannot say enough about nutrition.
21:57
Speaker 1: You have to learn to really nourish your body. For
22:01
Speaker 1: a lot of women, they just didn't have good role
22:04
Speaker 1: models when it came to food. And that's not to
22:07
Speaker 1: diss anybody. Our parents did the best they could with
22:10
Speaker 1: the resources they had. But if you want to blame genetics,
22:14
Speaker 1: you're really missing information. So genetics are a thing, but
22:21
Speaker 1: it's more about your epigenetics, how your genes are expressing themselves.
22:28
Speaker 1: So I am in a camp of understanding that cancer,
22:32
Speaker 1: believe it or not, is more of a metabolic thing
22:35
Speaker 1: than a genetic thing. And people will probably fight me
22:39
Speaker 1: on this one, but listen, It's more of an epigenetic.
22:44
Speaker 1: What have you been exposed to? What's your environment? So
22:47
Speaker 1: while I can appreciate if you've had cancer in your
22:49
Speaker 1: family and we're all safe and healthy, but if you've
22:53
Speaker 1: had that, it doesn't mean that you're doomed. If you're
22:57
Speaker 1: doing all the things from a gene expression and the
23:01
Speaker 1: environment and what you're being exposed to, that's what's more important.
23:07
Speaker 1: So we need to understand that. Overall nutrition that supports
23:11
Speaker 1: your training, supports your health, and supports your goals. So
23:16
Speaker 1: if we desire fat loss, what is an appropriate calorie intake?
23:21
Speaker 1: And for all my macro coaches out there, y'all drive
23:25
Speaker 1: me batty, and then I have to fix all the
23:27
Speaker 1: women who have been brainwashed about macros. you have to
23:32
Speaker 1: create an appropriate deficit, okay? And for most women, you're
23:38
Speaker 1: severely underestimating how many calories you're taking in. You're overestimating
23:44
Speaker 1: what you're burning. I can tell you that much. And
23:46
Speaker 1: when you're using different tracking tools, I don't care which
23:50
Speaker 1: one you're using, there is a 20% degree of error
23:54
Speaker 1: between the database and what's in there, if you weighed
23:59
Speaker 1: or measured it, If your nutrition labels can be off
24:04
Speaker 1: by 20%, did you know that? So there's a lot
24:07
Speaker 1: of variables. So if you're perfectly macro counting and you're
24:12
Speaker 1: in quote unquote a 500 calorie deficit per day and
24:16
Speaker 1: you're not seeing the scale move, you have not found
24:18
Speaker 1: the right deficit for you personally. So movement, we need
24:24
Speaker 1: to just move our bodies. And for most of us,
24:26
Speaker 1: that simply means walking. It doesn't mean running. It doesn't
24:30
Speaker 1: mean sprinting. It doesn't mean jumping. It just means movement.
24:36
Speaker 1: So if we sit all day, we need to consider
24:40
Speaker 1: hitting somewhere in that 7,000 to 10,000 steps. And we
24:44
Speaker 1: need to understand that your life is probably pretty sedentary.
24:47
Speaker 1: For most of us, if you work from home, it's
24:49
Speaker 1: even worse because you'll probably be like me. I would
24:53
Speaker 1: only hit 3,000 steps on a good day. Here's another
24:56
Speaker 1: one that we don't talk about enough, but it's really
24:58
Speaker 1: not that exciting is recovery. Y'all need to go to sleep.
25:03
Speaker 1: Need to go to sleep earlier. I was listening to
25:05
Speaker 1: a podcast earlier today and the gentleman was talking about
25:10
Speaker 1: we are the most suggestive right when we wake up
25:13
Speaker 1: in the morning and right when we go to bed. Okay.
25:17
Speaker 1: What are some of the first things that you tune
25:19
Speaker 1: into first thing in the morning? The news. Okay. I
25:23
Speaker 1: stopped watching the news a long time ago. That's very
25:27
Speaker 1: suggestive TV programming. Let's think about what some people like
25:32
Speaker 1: to watch. And I'm not calling this wrong, right before bed,
25:35
Speaker 1: but you watch suspense, crime, murder, mysteries. And again, I'm
25:43
Speaker 1: not saying those are wrong, right? But think about that.
25:46
Speaker 1: That's what you went to bed thinking about. Ooh, scary. Literally. So,
25:53
Speaker 1: What you put in your noggin before bed, right when
25:58
Speaker 1: you wake up, super important. Are you going right to
26:01
Speaker 1: the emails, right to the messages, right to the Instagram? Well,
26:05
Speaker 1: if you are, maybe we need to consider doing something
26:07
Speaker 1: a little bit differently because this is your mindset. This
26:11
Speaker 1: is your, helps you with just wanting to do the things.
26:15
Speaker 1: And if you're constantly putting garbage and just stuff that
26:18
Speaker 1: is not, you know, I get it, being entertained, whatever.
26:22
Speaker 1: but really decide what it is that you want for
26:25
Speaker 1: your life. So your sleep matters. Your rest matters. Your
26:29
Speaker 1: mindset matters. Your stress matters. Think about it too. If
26:34
Speaker 1: you're watching something super scary, if you're waking up and
26:38
Speaker 1: instantly going right to the news and all you're hearing
26:41
Speaker 1: is all the shootings and murders and all like, okay,
26:45
Speaker 1: I was sitting and getting my hair done. Okay. This
26:48
Speaker 1: is not a slam. I love, love my, my, like, listen,
26:52
Speaker 1: I was getting my hair done and they were talking
26:54
Speaker 1: about the whole, like, I don't even want to talk
26:58
Speaker 1: about it, but the mom that killed her kids. And
27:01
Speaker 1: I just, I don't even want to talk about this.
27:03
Speaker 1: I didn't know anything about it. And then they were
27:06
Speaker 1: shocked that I didn't know anything about it. Well, I
27:11
Speaker 1: don't want to put that stuff in my head. I
27:13
Speaker 1: don't want my head in the sand either. But why
27:15
Speaker 1: was that even on television? Is anybody like even consider
27:20
Speaker 1: questioning that? why we're infatuated. I mean, kids were murdered.
27:26
Speaker 1: To me, that is extremely disturbing. It's disturbing that people
27:29
Speaker 1: were so infatuated with it. It's disturbing that it became
27:34
Speaker 1: memes because kids were murdered. Like that's not okay. And
27:40
Speaker 1: so I'm probably not going to win friends on the
27:41
Speaker 1: internet with this one, but I don't understand why that's entertaining.
27:45
Speaker 1: I don't understand why that's even something we should watch.
27:48
Speaker 1: So this will probably get me canceled, but whatever. The
27:52
Speaker 1: other thing that I speak to with women is your consistency.
27:56
Speaker 1: So we can't just say, cool, I'm going to do
27:59
Speaker 1: this for 30 days or Aaron, I just need like
28:02
Speaker 1: a couple month reset. No, for most women, it will
28:06
Speaker 1: never stick. You need to do something for a good
28:09
Speaker 1: six months, a year, two years until it just becomes
28:15
Speaker 1: who you are. I coach women constantly. Most of the
28:18
Speaker 1: time for a good year to two years, sometimes longer.
28:22
Speaker 1: It just depends on your goal, your adherence to the program.
28:26
Speaker 1: But what I'm going to tell you is if you
28:28
Speaker 1: go all in on yourself, you get the proper coaching
28:31
Speaker 1: and support, you will absolutely change your body for the
28:34
Speaker 1: rest of your life. You're not going to slide back.
28:37
Speaker 1: For all my women on a GLP, I coach you
28:40
Speaker 1: heavily to use the tool and then to titrate off
28:44
Speaker 1: of the tool and see yourself maintain. Because there's no
28:50
Speaker 1: sense in using these darn things if you're just going
28:53
Speaker 1: to throw the weight back on. And if you haven't
28:55
Speaker 1: resistance trained, they shouldn't even be allowed to prescribe them
28:58
Speaker 1: to you. I think that's such a disservice. So we
29:02
Speaker 1: have to recover. That has to be another big part
29:06
Speaker 1: of this is your workout didn't create the entire result
29:10
Speaker 1: while you're doing it. And so this is the part
29:12
Speaker 1: that a lot of women don't understand is, okay, when
29:15
Speaker 1: you work out, you apply a stimulus. Then your body
29:19
Speaker 1: needs to appropriately adapt. Yet we have women who will
29:23
Speaker 1: strength train five, six days a week. You'll do HIIT, Pilates, sprints,
29:28
Speaker 1: weighted vests, you cut calories, you sleep maybe five, six
29:33
Speaker 1: hours a night, you have a super duper stressful job,
29:36
Speaker 1: you take care of a family, and then you wonder
29:38
Speaker 1: why you feel like shit all the time. Well, because
29:41
Speaker 1: more isn't better. So the question isn't how much can
29:45
Speaker 1: I tolerate, yet some of you guys will die on
29:48
Speaker 1: a vine that you gotta bust your ass all the time.
29:51
Speaker 1: Because it's made you so good at what you do,
29:53
Speaker 1: and I get that, but I have to break that programming.
29:57
Speaker 1: What's the appropriate amount of training that allows me to
30:00
Speaker 1: progress and recover? Trust me, I would go to the
30:03
Speaker 1: gym every single day. I used to, right? But I
30:07
Speaker 1: don't anymore because I understand what works with my hormones
30:12
Speaker 1: and how to stay very, very balanced. Less is more,
30:17
Speaker 1: but less doesn't mean easy. You know, I'm standing here
30:21
Speaker 1: right now, pretty freaking sore. I changed a little bit
30:25
Speaker 1: of my programming and I'm like, oh, I, E, and
30:31
Speaker 1: it's all like my upper body torso, which I've been
30:33
Speaker 1: having a hot minute working on. But man, so I
30:37
Speaker 1: just want you guys to understand there's an important distinction.
30:40
Speaker 1: I'm not saying do nothing. I'm not saying lift the
30:44
Speaker 1: cute pink dumbbells. I'm not saying never challenge yourself or
30:49
Speaker 1: avoid intensity. What I'm saying is stop adding stuff just
30:53
Speaker 1: because someone on Instagram said, hey, women over 40 should
30:57
Speaker 1: do this. There's three really well-designed strength training sessions that
31:06
Speaker 1: can be all you need. So people ask me all
31:09
Speaker 1: the time, well, how often do you lift? Three days
31:11
Speaker 1: a week, 45 minutes, 60 if the gym was busy.
31:14
Speaker 1: That's it. I walk. That's it. You know, every now
31:18
Speaker 1: and again, I get a wild hair up my ass
31:20
Speaker 1: and I run and then I pay for it the
31:21
Speaker 1: next day because my knees hurt. And again, I'm not
31:24
Speaker 1: saying don't run. It's just if you're desiring to drop
31:28
Speaker 1: body fat, get the fat off your body. There has
31:32
Speaker 1: come points in women's journeys where I say, hey girl,
31:36
Speaker 1: you're going to be great. So you want to run? Cool.
31:40
Speaker 1: Let's do it. The other thing that I get women
31:43
Speaker 1: really fixated on is, hey, it has to be my hormones.
31:47
Speaker 1: And yes, your body is changing. Your symptoms, sleep, recovery,
31:53
Speaker 1: body composition, huge factors. An interesting thing that I was
31:58
Speaker 1: getting very tuned into is as I've gotten leaner, When
32:02
Speaker 1: I've looked in the mirror the day after my cycle,
32:07
Speaker 1: actually really the last couple days of my cycle and
32:09
Speaker 1: then that first week after my cycle, when I look
32:12
Speaker 1: in the mirror, I can see visible abs and I'm
32:15
Speaker 1: sitting here going, wow, this looks really, really good. Second week,
32:18
Speaker 1: I feel like they're maybe not as defined, but I
32:21
Speaker 1: still feel pretty darn lean. I feel pretty good. Then
32:24
Speaker 1: I get into my week that I ovulate, which PS,
32:27
Speaker 1: I ovulate later. So it's not mid cycle for me.
32:30
Speaker 1: It's a little bit towards the tail end, towards the
32:34
Speaker 1: 18th day, typically, which most women are 14, 15. And
32:39
Speaker 1: so the interesting thing is, is I feel like I
32:42
Speaker 1: go from like ovulation straight into my cycle and I
32:45
Speaker 1: don't want to say that I feel bloated, but I
32:47
Speaker 1: definitely can tell that my stomach is not as defined,
32:51
Speaker 1: a little more distended. And so for a lot of women,
32:54
Speaker 1: they complain of symptoms of bloating. I guess that's where
32:57
Speaker 1: I would say, yes, that's maybe what I'm feeling. But
33:00
Speaker 1: it's very, very interesting to see the differences visually of
33:05
Speaker 1: myself at different points in of my cycle. That's something
33:10
Speaker 1: to stay very, very tuned into is how you're feeling.
33:15
Speaker 1: Maybe you shouldn't push a workout because it is your
33:18
Speaker 1: first day of your cycle. That's where we get really,
33:22
Speaker 1: really in tune with our body versus fighting it, pushing,
33:26
Speaker 1: going harder. Also, I turn a lot of women on
33:30
Speaker 1: to eating just a little bit more carb heavy when
33:34
Speaker 1: they are on their cycle. This doesn't mean breads, pastas.
33:39
Speaker 1: This actually means more fruits, veggies, potatoes, rice, quinoa, that kind, risotto,
33:48
Speaker 1: you know, things like that, that aren't so processed, whole
33:53
Speaker 1: real foods. So I want you guys asking better questions
33:58
Speaker 1: versus looking at all these reels, TikToks, this, that on
34:02
Speaker 1: the internet and saying, what should I add? Or if anything,
34:07
Speaker 1: would this be beneficial for me or would it not?
34:11
Speaker 1: Just because she gave a blanket statement for clicks and likes,
34:15
Speaker 1: do I really need this in my life? Or is
34:18
Speaker 1: it something I could consider at a certain point? So
34:23
Speaker 1: we have to really look at, are we progressively resistance training?
34:28
Speaker 1: Are you eating enough protein? Are you sleeping and recovering?
34:32
Speaker 1: And are you moving throughout your day? And then my
34:35
Speaker 1: favorite one is, are you doing all this stuff consistently?
34:39
Speaker 1: Because most women get into my program and they say, damn,
34:42
Speaker 1: I was overeating. Yeah, for sure. And sometimes we have
34:47
Speaker 1: to work through more of the mental hangups around food.
34:51
Speaker 1: Food has been your comfort. Food has solved your problems.
34:56
Speaker 1: Not really, but we feel that way. Food has become
34:59
Speaker 1: very abused. We get very quick and easy. We create
35:04
Speaker 1: food into this environment where the food controls you versus
35:09
Speaker 1: you controlling the food. And that is where mental programming
35:13
Speaker 1: comes more into play. Yes, you need to know the strategy,
35:16
Speaker 1: but you need to know how to actually execute the
35:19
Speaker 1: strategy because you're fighting yourself. I see women in this
35:23
Speaker 1: eternal loop of justification. Well, I had a stressful day, Erin, therefore. Erin,
35:30
Speaker 1: it's my anniversary, so we're going to have all the
35:32
Speaker 1: cakes and ice creams, this and that. And here's the
35:36
Speaker 1: thing that I want to validate is all things in moderation,
35:40
Speaker 1: I'm a huge fan, huge fan of that. But most women...
35:44
Speaker 1: their moderation is completely bananas. You don't need to go
35:49
Speaker 1: on vacation and gain seven, 10 pounds. Go on vacation
35:54
Speaker 1: and still fuel your body. Maybe you have a couple
35:56
Speaker 1: of drinks or you have a couple like desserts or whatever,
36:01
Speaker 1: but you still take care of yourself. And this is
36:03
Speaker 1: where we've gotten very, very skewed in our day and
36:07
Speaker 1: age because we have such easy access, easy access to
36:10
Speaker 1: anything and everything. And that turns into very gluttonous, very gorging.
36:15
Speaker 1: So again, probably not winning friends today on the internet,
36:19
Speaker 1: but I want to make you guys mindful and aware
36:22
Speaker 1: of just all the stuff that we get in inundated with.
36:26
Speaker 1: So your body doesn't need more chaos. You don't need 17,000
36:31
Speaker 1: things to do every day. You need to lift, nourish
36:37
Speaker 1: your body, sleep, recover, move. and then to consistently do it.
36:43
Speaker 1: So I want to close with, if you've been really
36:47
Speaker 1: confused on what's appropriate for you, this is what I
36:51
Speaker 1: do in my Infinite Women Coaching Program, and we utilize
36:54
Speaker 1: my hormone optimization method. I make this so darn simple,
36:58
Speaker 1: you question, is it going to work? But I do that,
37:02
Speaker 1: but there is a ton of physiology and science behind it,
37:06
Speaker 1: and women get inundated with information, And you start looking
37:12
Speaker 1: at this or that when in reality, you haven't just
37:16
Speaker 1: committed to doing the foundation or the basics first. And
37:21
Speaker 1: then you come in my program and you're just like, what,
37:23
Speaker 1: this is it? And it's, there's a lot more PS,
37:26
Speaker 1: but yeah, this is it. You need to master the
37:29
Speaker 1: foundation first. That's the first step in my program. The
37:33
Speaker 1: second step is getting you into recomp. We gotta get
37:36
Speaker 1: the fat off your body, and I hate to say
37:37
Speaker 1: it so frank, but that's what we gotta do, and
37:39
Speaker 1: we gotta put muscle on. Most of you are walking
37:42
Speaker 1: around severely under-muscled. That's actually more of the problem than anything.
37:48
Speaker 1: Then we get into health optimization, and this is where, yeah,
37:53
Speaker 1: get the labs. Let's get under the hood a little
37:56
Speaker 1: bit deeper. Maybe some of you will benefit from HRT,
37:58
Speaker 1: maybe not. Maybe you could utilize some different peptides for
38:03
Speaker 1: different kinds of results, of course, right? And I'm highly
38:06
Speaker 1: educated in this stuff. I personally use several different peptides
38:10
Speaker 1: and enjoy the benefits of them, but they're not a cure-all.
38:15
Speaker 1: So when you find yourself super curious about working with
38:19
Speaker 1: a coach like me, I want you to reach out.
38:22
Speaker 1: You can reach out on any socials. Let's book a call.
38:25
Speaker 1: This isn't an instant. Everybody gets in my program. Okay,
38:29
Speaker 1: I think everybody thinks they're going to get on this
38:31
Speaker 1: call with me and I'm going to like hard nose
38:32
Speaker 1: sell you. That's not what it's about. We don't accept
38:36
Speaker 1: everyone into my program. I have told women, hey, no,
38:40
Speaker 1: this isn't going to be a good fit and it's
38:42
Speaker 1: all good. I get on this call to better understand
38:46
Speaker 1: what all you've been struggling with and I present you
38:49
Speaker 1: a solution if I feel it's even appropriate for you personally.
38:54
Speaker 1: So I know you're curious. I want you to reach out.
38:57
Speaker 1: I want this to be that sign that, hey, I
38:58
Speaker 1: don't need one more Instagram reel saved that I'm never
39:02
Speaker 1: going to go back to, right? But that, hey, I
39:06
Speaker 1: want to actually go all in on myself. So I
39:09
Speaker 1: hope this was helpful. I know it was, but less
39:12
Speaker 1: is more, ladies. Master the foundation.