Latest / She Rises with Ashy & Tijana / 268. Flashback Friday - The Healthy Habits That Actually Stick

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268. Flashback Friday - The Healthy Habits That Actually Stick · She Rises with Ashy & Tijana

• 0:05
  Speaker 1: Apogee Production. Welcome to the Sheep Risers Podcast. I'm actually
• 0:13
  Speaker 1: and I'm Tiana. This podcast is.
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  Speaker 2: About female empowerment and encouraging you to be your biggest, boldest,
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  Speaker 2: and most authentic version of yourself.
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  Speaker 1: We help you shed the shame, grow to a new level.
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  Speaker 1: We're gonna laugh, cry, and talk about the topics everyone
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  Speaker 1: else is too afraid to talk about.
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  Speaker 2: Get ready for your next level of self. It's not
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  Speaker 2: about the quick fixes or how hard you can go
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  Speaker 2: in a short amount of time. It really is the
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  Speaker 2: longevity of it, because it doesn't matter what you do.
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  Speaker 2: If you're doing something only for a short period of time,
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  Speaker 2: for an intensity of four weeks, we can't sustain it
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  Speaker 2: long term. Like it's never going to be something that
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  Speaker 2: feels easy to stick to. When it comes to health,
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  Speaker 2: you really do need it to feel like it's something
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  Speaker 2: that's easy to sustain. Yeah, especially for the long haul.
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  Speaker 1: One hundred percent. And I'm all for discipline, but I
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  Speaker 1: also do think that you don't have to be as
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  Speaker 1: disciplined when you actually enjoy what you're doing. Yeah, like
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  Speaker 1: you actually want to do it, So you have to
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  Speaker 1: be like, oh, I've got to be disciplined and eat
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  Speaker 1: this food. I've got to be disciplined and go to
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  Speaker 1: that class. It's like, if you actually like what you're eating,
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  Speaker 1: it's much easier to just put that into your routine
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  Speaker 1: and that becomes your lifestyle, right, do you reckon?
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  Speaker 2: It's different as well. When you're trying to create a
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  Speaker 2: new habit. You have to be more intense with the
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  Speaker 2: discipline in the beginning because you're trying to build the habit.
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  Speaker 2: But then after what you're saying is so true because
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  Speaker 2: you love it so much, it becomes so integrated. Yeah,
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  Speaker 2: but you're like, oh, like, I know that, I'm not
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  Speaker 2: going to go back on my word and just not
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  Speaker 2: show up. You know, if I'm not being as disciplined now,
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  Speaker 2: it's just because maybe I'm being a little bit more
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  Speaker 2: lenient or a little bit more flaw I'm listening to
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  Speaker 2: my body. It's being a little bit more gentle on yourself.
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  Speaker 1: Love that.
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  Speaker 2: But the discipline is quite intense in the beginning, but
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  Speaker 2: then once you learn the habit, you don't rely on
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  Speaker 2: discipline as much.
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  Speaker 1: It's so true because you know you're integrated in it. Yes,
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  Speaker 1: it's so cool, So cool, isn't it. I love having
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  Speaker 1: a set schedule in place. If it is not in
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  Speaker 1: my schedule and my timetable for the week, it's not happening.
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  Speaker 1: So I make sure that I book in my training sessions.
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  Speaker 1: I know what time I'm training, I know what I'm training,
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  Speaker 1: who I'm training with Akau, who's picking who up, who's
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  Speaker 1: making her coffee. But we haven't locked in, and that
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  Speaker 1: is a part of our routine now. We absolutely love
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  Speaker 1: it because we push each other, we get to yap,
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  Speaker 1: we get to catch up, we talk about the podcast
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  Speaker 1: and all about big dreams and goals. It takes so
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  Speaker 1: many things that just make us feel so happy. And
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  Speaker 1: we had a PT session last week and holy we
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  Speaker 1: were so sore and it made us go maybe our
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  Speaker 1: training sessions were a bit chill, and I had that
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  Speaker 1: fleeting moment of like, oh, I should be pushing harder.
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  Speaker 1: Then I was like, no training just for me. It's
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  Speaker 1: so nice to just move my body, for us to
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  Speaker 1: hang out, for us to talk about the podcast like
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  Speaker 1: it really bills my cup. And then I go home
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  Speaker 1: to the kids and I'm in such a good energy
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  Speaker 1: and state for the rest of the day. So awesome.
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  Speaker 1: So having structure and scheduled in when I'm going to
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  Speaker 1: do it, and who I'm doing it with. I think
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  Speaker 1: for me has been an absolute game changer, because I
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  Speaker 1: was saying to the other day when I first had Tala,
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  Speaker 1: I really couldn't get into an exercise routine. I do
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  Speaker 1: a session here, a session there. I was walking lots.
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  Speaker 1: But I had a thought of like, oh my gosh,
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  Speaker 1: maybe I've lost my love for training. Was that just
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  Speaker 1: a younger version of myself. Yeah, and now I'm not
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  Speaker 1: obsessed with fitness, And I was like, damn, I really
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  Speaker 1: liked that version of me. I wish I was obsessed.
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  Speaker 1: And then once I got into a routine with you,
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  Speaker 1: and I started to drinking my training again and feeling
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  Speaker 1: like I was making progress and pushing harder and feeling motivated.
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  Speaker 1: Just having that structure. So that's my first tip is
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  Speaker 1: just to have something booked in and an accountability buddy
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  Speaker 1: to make it fun.
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  Speaker 2: God, it really does make all the difference. I've always
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  Speaker 2: been someone who is like trained by myself for the
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  Speaker 2: most part, and then when we started training together, I
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  Speaker 2: was like, I've been missing out this whole time.
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  Speaker 1: It's boring by yourself.
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  Speaker 2: Now I was like, I gotta want to go back now,
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  Speaker 2: I couldn't listened to anything on all yet with you.
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  Speaker 1: Yeah, and if we ever do train separately and we're like,
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  Speaker 1: how's the session here, how's al right?
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  Speaker 2: Yeah?
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  Speaker 1: And push hard yeah yeah.
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  Speaker 2: So something for me that has been really helpful with
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  Speaker 2: health and fitness and just overall life has been creating
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  Speaker 2: a set wake up time and it being conceived stint
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  Speaker 2: for the most part every single day, because at least
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  Speaker 2: in my own journey, it's been really hard where I've
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  Speaker 2: had inconsistent times where I wake up because then I'm
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  Speaker 2: constantly going up and down, up and down, up and down.
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  Speaker 2: Whereas when we train, I wake up at four twenty
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  Speaker 2: four fifteen. So every single day that's the timeframe that
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  Speaker 2: I wake up because when I do that, it's like
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  Speaker 2: my body knows this is when we're waking up, even
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  Speaker 2: though I still use an alarm and all the things,
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  Speaker 2: But creating that level of structure and that like non
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  Speaker 2: negotiable of me waking up early is almost my time
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  Speaker 2: before the world wakes up, you know. And I think
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  Speaker 2: when I was waking up at six seven eight o'clock
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  Speaker 2: years and years ago, I didn't feel like I had
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  Speaker 2: time to myself. I had to go straight into the day,
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  Speaker 2: and then there was like no time for myself, Whereas
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  Speaker 2: even though we are together in the mornings, it still
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  Speaker 2: feels like we're getting time before the rest of the
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  Speaker 2: world wakes up to do the things that we value,
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  Speaker 2: spend time together, be awake, and then it's like then
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  Speaker 2: my day starts from there, and it allows me to
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  Speaker 2: start my day in a really beautiful way. When I
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  Speaker 2: wake up at six clock or anytime later than that,
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  Speaker 2: I'm like, oh fuck, it feels like, you know, the
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  Speaker 2: whole day's gone, Like I've missed the whole morning schedule,
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  Speaker 2: because by now I would have been trained, ready, had
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  Speaker 2: breaking all done, and ready to go. So for me,
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  Speaker 2: this allows me to feel really accomplished before my day
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  Speaker 2: starts and allows me to really prioritize myself. Yeah, I
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  Speaker 2: think that's really important. So for anyone who's listening who
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  Speaker 2: maybe doesn't feel like you have their set wake up time,
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  Speaker 2: it's really beneficial and you'll notice the difference in yourself
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  Speaker 2: even straight away from having done that, that you feel
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  Speaker 2: good in some kind of structure.
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  Speaker 1: One hundred percent, I totally agree. Even when I don't
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  Speaker 1: have to get up at four twenty, my bodyclock naturally does.
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  Speaker 1: Like this morning, I was actually awake at four I
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  Speaker 1: am ready to go. Yeah, it's like your body is
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  Speaker 1: used to that, and you do. You feel like so
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  Speaker 1: accomplished and organized. And even I get a lot of
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  Speaker 1: my emails done before my team wakes up because I
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  Speaker 1: feel like I've cleaned all that they're ready to go
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  Speaker 1: for the day, rather than getting in being flustered, than
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  Speaker 1: trying to get on top of everything really quickly. I
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  Speaker 1: love starting my day like that. Oh, it's the best. Best.
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  Speaker 1: My next one is finding a way of eating that
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  Speaker 1: really suits you and that you really enjoy. I don't
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  Speaker 1: think there is a one size fits all, And I
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  Speaker 1: know a lot of fitness coaches and people in the
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  Speaker 1: health and fitness industry are so passionate about being a
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  Speaker 1: vegan or eating carnivore or counting your calories and counting
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  Speaker 1: your macros, and I didn't miss any of it. I
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  Speaker 1: think whatever someone chooses to follow is what feels right
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  Speaker 1: for them. It keeps them accountable and feels good for
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  Speaker 1: their body, good on them. For me, I like to
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  Speaker 1: eat an animal based diet at the moment ninety percent
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  Speaker 1: of the time. And I say that because, however, you
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  Speaker 1: eat once again, you get to make your own rules.
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  Speaker 1: So like, I feel best when I eat a high protein,
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  Speaker 1: meat basted diet, but I still love protein powder because
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  Speaker 1: it helps me with my cravings of sweet. I love
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  Speaker 1: clean trees, I love eating out. I still have that
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  Speaker 1: flexibility in there, but I know, majority of the time
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  Speaker 1: for me to feel my best, it's filling my body
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  Speaker 1: with high protein and meat just makes me feel so energized.
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  Speaker 1: If that's not for you, Like, I've got a girlfriend
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  Speaker 1: that's vegan. She feels incredible off eating mostly fruit, and
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  Speaker 1: she looks amazing, She feels amazing, she sleeps amazing, Her
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  Speaker 1: hormones are great. Like, find what works for you and
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  Speaker 1: what you actually enjoy so that you can stick to
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  Speaker 1: it long term.
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  Speaker 2: How do you feel when you eat more animal based
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  Speaker 2: diet versus how you've eaten differently in the past, Like,
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  Speaker 2: what's the difference in your energy levels of mindset?
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  Speaker 1: I was never a massive bread, rice and past a person,
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  Speaker 1: but I always incorporated into my diet because I was
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  Speaker 1: just like ate a bit of everything. Yeah, it was
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  Speaker 1: when I stopped eating it, I didn't realize how much
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  Speaker 1: more energy I got. And then I look back and
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  Speaker 1: I felt like in videos and photos, I can see
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  Speaker 1: I was a little bit more inflamed, Like I just
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  Speaker 1: looked a little bit more puffier. Yeah, and my digestive
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  Speaker 1: system is way better eating like this. So you want
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  Speaker 1: to add more fats? Yes, yeah, so much better for
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  Speaker 1: my body. I can just notice within my body, within
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  Speaker 1: my energy, everything just feels better. And if I ever
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  Speaker 1: have bread now or pasta, I enjoy it, but not
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  Speaker 1: as much as what I used to do, and I
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  Speaker 1: don't feel as good the next day. I will literally
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  Speaker 1: feel more heavy and slugg and it takes longer for
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  Speaker 1: my body to digest it. Yeah, so like while I
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  Speaker 1: choose that when it makes me feel like that, Yes,
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  Speaker 1: that affects how I show up.
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  Speaker 2: So intuitively listening to your body and how your body
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  Speaker 2: is responding specifically to the food that you're eating.
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  Speaker 1: And the stake obsession started after I had my brain surgery,
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  Speaker 1: and I really truly believe it was because my body
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  Speaker 1: knew how much blood oh I was going to be
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  Speaker 1: losing on my period. Yeah, I've got it. Today, I've
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  Speaker 1: literally changed my undies three times. My period undies, like
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  Speaker 1: it's crazy, you guys would die, and how much blood
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  Speaker 1: comes out like I'm surprised I'm not dizzy, but I
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  Speaker 1: think because they eat so much red meat. Yeah, my
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  Speaker 1: body knew what it needed to support me through this
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  Speaker 1: period by being on this blood thinners. So really Yeah,
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  Speaker 1: intuitively listening to it feels good for you. And if
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  Speaker 1: you're not sure, it's trialing. Yeah, trial eating a certain
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  Speaker 1: way of what you think you would enjoy for a
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  Speaker 1: week and see how you feel. You might need to
• 8:53
  Speaker 1: make a couple of little alterations. For example, like I
• 8:56
  Speaker 1: used to love oats, but they never really felt good
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  Speaker 1: on my body. For saying LEVI he feels so energized
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  Speaker 1: from them. Wow, everyone's body is just so different. Yeah.
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  Speaker 1: I know. For Steve, I feel so heavy on his time.
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  Speaker 1: He hates them.
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  Speaker 2: Even for me, Yeah, oats make my skin flare up,
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  Speaker 2: so like I get so right gluten. Yeah, so that's
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  Speaker 2: the one thing that has like the most impact on
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  Speaker 2: my body.
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  Speaker 1: I just stay wasting. Yeah. Yeah. And after I had
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  Speaker 1: tarala All, I craved with oats and apparently it's really
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  Speaker 1: good for breastfeeding. Oh wow. Yeah, So I ate oats
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  Speaker 1: like in my postpartum period all the time, and then
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  Speaker 1: I went off them again. So I just intuitively listen
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  Speaker 1: to what your body needs. Yeah, that's cool.
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  Speaker 2: Another thing for me I find to really help. And
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  Speaker 2: this isn't just in terms of fitness, but this is
• 9:39
  Speaker 2: more like a mental health than anything. In order to
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  Speaker 2: keep my mind clear. I feel the best when I'm
• 9:45
  Speaker 2: walking a minimum of three times a week, like a minimum,
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  Speaker 2: And I'm talking like if I'm walking six days a week,
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  Speaker 2: and maybe I give myself one day break even then
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  Speaker 2: on a Sunday, I'm like, I want to go for
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  Speaker 2: a walk because it makes me feel so much better
• 9:59
  Speaker 2: day to day because for whatever reason, if I'm not
• 10:02
  Speaker 2: getting enough sleep, like right now, you know, we've been
• 10:04
  Speaker 2: doing a lot, right, so I sleep spin a little
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  Speaker 2: bit off and whatever. But if I'm making sure that
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  Speaker 2: i'm walking, it allows me to keep my mind so
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  Speaker 2: much more clear. My mind. I feel like I have clarity.
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  Speaker 2: I feel like my thoughts feel a little bit more organized.
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  Speaker 2: I also get to either get my feet in the sand,
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  Speaker 2: I get to be near the ocean, fresh air on
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  Speaker 2: my face, and something about being in the open air
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  Speaker 2: is like so healing. Yeah, you know, especially when we're
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  Speaker 2: cooped up all the time where it's spending a lot
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  Speaker 2: of time inside working inside, like what I do training inside,
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  Speaker 2: all those sorts of things, just having thirty minutes to
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  Speaker 2: forty to an hour, whatever you can do. It doesn't
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  Speaker 2: have to be a big thing, but just getting yourself
• 10:44
  Speaker 2: outside because especially at least for me, I'm prone to
• 10:47
  Speaker 2: having a lot of head noise, and so when I
• 10:50
  Speaker 2: do that, it seems to quiet that head noise a lot.
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  Speaker 2: Even if you're feeling at the moment things feel heavy,
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  Speaker 2: or you're going through a lot, or you're stretching a capacity,
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  Speaker 2: you're doing more, you're doing.
• 11:00
  Speaker 1: Lots of things.
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  Speaker 2: If you can incorporate a twenty minute walk per day
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  Speaker 2: and it's a couple of times a week, watch the
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  Speaker 2: difference in how you feel. Because it's been something that
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  Speaker 2: has been so life changing for me.
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  Speaker 1: It's so underrated. I feel like if you're listening and
• 11:14
  Speaker 1: you don't go for walks, you're like, oh, should I
• 11:15
  Speaker 1: go for a run or do a heavy, hardest session.
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  Speaker 1: It is crazy what it does, not only physically for
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  Speaker 1: your body. I really think it helps me stay oh
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  Speaker 1: like a bit leaner all year round so much consistently,
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  Speaker 1: but mentally and emotionally it does wonders. We've started doing
• 11:28
  Speaker 1: a little family walk after dinner a couple of times
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  Speaker 1: a week. That's so nice. They say, it's amazing for
• 11:33
  Speaker 1: your digestive system as well to walk after you've eaten.
• 11:35
  Speaker 1: Even I it's ten minutes, but we just take Targo
• 11:37
  Speaker 1: up and down the street and Taler like sits in
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  Speaker 1: the pram and has a little icy pole and Taj
• 11:41
  Speaker 1: rides his bike and it's a nice bonding time. But
• 11:43
  Speaker 1: it's also fresh air. It's a connection. It's more movement
• 11:47
  Speaker 1: like ties me over for my ten k steps a
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  Speaker 1: day normally. It's just so nice. So even if you
• 11:51
  Speaker 1: start with that just ten fifteen minutes around the block,
• 11:53
  Speaker 1: incorporate walks daily