Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: How To Start (& Stick) With A New Fitness Routine

Transcript

#HURDLEMOMENT: How To Start (& Stick) With A New Fitness Routine · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Tomorrow is going to be a better day, not beating
• 0:02
  Speaker 1: yourself up on the days you're not perfect and giving
• 0:05
  Speaker 1: yourself lots of high fives when you.
• 0:07
  Speaker 2: Have a great day.
• 0:08
  Speaker 1: Because it's going to be a marathon, it will not
• 0:11
  Speaker 1: be a sprint. Depending on what your goals are, It's
• 0:14
  Speaker 1: going to take time, and every day will not be perfect.
• 0:31
  Speaker 2: Hey everyone, Emily body here.
• 0:33
  Speaker 3: You are listening to an installment of Hurdle Moment from Hurdle,
• 0:37
  Speaker 3: a whileness focused podcast where I connect with everyone from
• 0:40
  Speaker 3: your favorite athletes to top experts and industry CEOs about
• 0:43
  Speaker 3: their highest highs, toughest moments, and everything in between. We
• 0:48
  Speaker 3: all go through hurdles in life, and my goal through
• 0:50
  Speaker 3: these discussions is to empower you to better navigate yours
• 0:54
  Speaker 3: and move with intentions so that you can stride toward
• 0:58
  Speaker 3: your big potential and of course have some fun along
• 1:02
  Speaker 3: the way. For today's episode, I am chatting with Latrial Mitchell.
• 1:06
  Speaker 3: She is a celebrity trainer based out in Los Angeles
• 1:10
  Speaker 3: and we were so lucky to meet at last week's
• 1:13
  Speaker 3: Year in Sport event presented by Strava. I know that
• 1:17
  Speaker 3: at the turn of the new year, many of us
• 1:21
  Speaker 3: are thinking about or maybe even reevaluating our wellness routines,
• 1:25
  Speaker 3: specifically our fitness routine. So I asked her to take
• 1:30
  Speaker 3: some time to chat for this week's Hurdle moment, all
• 1:34
  Speaker 3: about how to upkeep your new fitness routine. She offers
• 1:40
  Speaker 3: up some best practice tips on how to stick with it,
• 1:43
  Speaker 3: from choosing something that truly interests you, not just something
• 1:46
  Speaker 3: that might look cool on social media, plus bringing an
• 1:50
  Speaker 3: accountability buddy into the mix, and the importance of setting
• 1:54
  Speaker 3: smart goals and celebrating the.
• 1:56
  Speaker 2: Small moments along the way.
• 2:00
  Speaker 3: Regardless of where you may be on your own fitness journey,
• 2:04
  Speaker 3: I promise you there are a lot of helpful, actionable
• 2:07
  Speaker 3: suggestions here to help you reinvigorate your routine in the
• 2:12
  Speaker 3: new year. If that is something that you're after, make
• 2:16
  Speaker 3: sure you're following along with Hurdle over on social it's
• 2:19
  Speaker 3: at Crittle podcast. I myself am over at Emily a Body,
• 2:23
  Speaker 3: and I want to make sure that I plug the
• 2:26
  Speaker 3: goal setting event that is coming.
• 2:28
  Speaker 2: Up on January fourth.
• 2:30
  Speaker 3: Maybe you're listening to this episode and you're thinking, Hey,
• 2:33
  Speaker 3: I have some goals on my radar that I'd like
• 2:36
  Speaker 3: to achieve in the new year.
• 2:37
  Speaker 2: So it's perfect for you.
• 2:39
  Speaker 3: I am hosting this goal setting workshop on January fourth.
• 2:43
  Speaker 3: As I said, it goes for two hours. You have
• 2:46
  Speaker 3: to be able to attend it live and space is limited.
• 2:49
  Speaker 3: So if this sounds up your alley, I'm going to
• 2:52
  Speaker 3: link to it in the show notes.
• 2:54
  Speaker 2: I hope to see you there.
• 2:56
  Speaker 3: And lastly, my last little bit of housekeeping, make sure
• 2:58
  Speaker 3: you are signed up or the weekly Hurdle newsletter getting
• 3:02
  Speaker 3: a lot of the same motivation, inspiration and things that
• 3:04
  Speaker 3: you love from the show directly in your inbox every
• 3:08
  Speaker 3: single Friday. The link to do that no surprise as
• 3:12
  Speaker 3: well in the show notes.
• 3:15
  Speaker 2: And that's it. With that, Let's get to hurdling today.
• 3:34
  Speaker 3: I am sitting down with lotrial Mitchell. She is a
• 3:37
  Speaker 3: celebrity trainer. She's Los Angeles based. How you do today?
• 3:42
  Speaker 2: I am great? How are you?
• 3:44
  Speaker 3: I'm so good. I'm so excited that we made time
• 3:47
  Speaker 3: to do this. Lotriella and I met last week. I'm
• 3:50
  Speaker 3: like I've lost all track of time now. Last week
• 3:53
  Speaker 3: at Strava's Year in Review event, it was so fun
• 3:56
  Speaker 3: to connect with so many powerhouse women in one place.
• 4:00
  Speaker 2: Agree. Oh my goodness that event was.
• 4:03
  Speaker 1: I mean, we gave each other life. I know when
• 4:05
  Speaker 1: we all got together in that room, it was just, oh,
• 4:08
  Speaker 1: my goodness, everyone here is doing something amazing, Like it was.
• 4:12
  Speaker 1: It was one of the coolest events I've done a
• 4:15
  Speaker 1: lot of events. That was one of the coolest events
• 4:17
  Speaker 1: I've ever done. And to sit back and watch all
• 4:20
  Speaker 1: the women in sports, you know, and hear their stories,
• 4:23
  Speaker 1: I thought that was really.
• 4:24
  Speaker 2: Powerful, super powerful.
• 4:26
  Speaker 3: Well again, I'm so happy that we were able to
• 4:29
  Speaker 3: set this time aside. I knew when I was seeking
• 4:32
  Speaker 3: out the right expert to talk to about today's topic
• 4:36
  Speaker 3: that you would be perfect. Today we are here to
• 4:39
  Speaker 3: chat about how to get started with a new fitness routine.
• 4:43
  Speaker 3: We're on the cusp of a new year, and this
• 4:45
  Speaker 3: time of year, a lot of people are thinking about
• 4:48
  Speaker 3: maybe how to get a fresh start on something new,
• 4:52
  Speaker 3: or maybe just restart what they've been doing. So before
• 4:56
  Speaker 3: we get into that, why don't you give us a
• 4:58
  Speaker 3: little bit of info on you tell us about the
• 5:01
  Speaker 3: woman that's about to be giving us some of these
• 5:02
  Speaker 3: tips today.
• 5:03
  Speaker 2: How did you get started in fitness?
• 5:06
  Speaker 1: Wow, my story is a funny one. So back when
• 5:09
  Speaker 1: I was seventeen eighteen years old, I wanted to be
• 5:12
  Speaker 1: a model. So back then there was This is when
• 5:15
  Speaker 1: cable just came out. Denise Austin had a Cable show
• 5:20
  Speaker 1: and I would get up every morning work out with
• 5:23
  Speaker 1: Denise Austin, do my thing. I was like, you know
• 5:25
  Speaker 1: these this model and agency is going to take me.
• 5:27
  Speaker 1: It's going to be no brainer.
• 5:29
  Speaker 2: Got there.
• 5:30
  Speaker 1: They just broke me down, said nope, we don't want you,
• 5:34
  Speaker 1: not knowing later in life that they just wanted me
• 5:36
  Speaker 1: to sign up for some program to you know. At
• 5:38
  Speaker 1: that point, it just went home crying. But the only
• 5:40
  Speaker 1: thing that was constant for me was just to get
• 5:43
  Speaker 1: up and continue exercising. So I would exercise with her.
• 5:47
  Speaker 1: But then there was a local gym that opened in
• 5:49
  Speaker 1: the area, so I started going to that gym working
• 5:52
  Speaker 1: out with the guys in that gym. Fast forward to
• 5:55
  Speaker 1: about twenty I was still going to that gym working
• 5:58
  Speaker 1: out with the guys. And this is when TI became
• 6:00
  Speaker 1: a big deal. So probably about my early twenties, when
• 6:04
  Speaker 1: I was twenty twenty one, I got certified to start
• 6:07
  Speaker 1: teaching group fitness and I started teaching cardio kickboxing at
• 6:11
  Speaker 1: this gym that I worked out in after my Denise Austin.
• 6:16
  Speaker 1: Since so I've been in the industry since since then
• 6:19
  Speaker 1: to now thirty years.
• 6:22
  Speaker 2: Wow, thirty years.
• 6:25
  Speaker 3: And whether or not you're watching a clip of this audio,
• 6:28
  Speaker 3: let me tell you, I was dumbfounded when you shared
• 6:33
  Speaker 3: your age with me. You are stunning. I'm sure you
• 6:37
  Speaker 3: were stunning when you were younger as well, but I
• 6:40
  Speaker 3: looked at you and I was like, wow, pinnacle, And
• 6:43
  Speaker 3: I know it was.
• 6:43
  Speaker 1: One other thing. When you turn fifty, you're like wow.
• 6:47
  Speaker 1: You don't realize it happened so quickly. And I'm very
• 6:51
  Speaker 1: grateful that I chose the lifestyle that I did when
• 6:53
  Speaker 1: I did, because I don't think i'd look the way
• 6:55
  Speaker 1: I do now if I didn't.
• 6:57
  Speaker 3: So today again here to talk about how to start
• 7:00
  Speaker 3: a new fitness routine. Why is it so hard do
• 7:05
  Speaker 3: you think for so many people to stick with something?
• 7:09
  Speaker 1: People are lazy? I mean, and that's you know, it's
• 7:13
  Speaker 1: tough talk, but I'm never one to sugarcoat things. I
• 7:16
  Speaker 1: think people are really lazy. And change is the one
• 7:20
  Speaker 1: thing people are afraid of. But it's the only thing
• 7:22
  Speaker 1: that's constant in life. So when we talk about in
• 7:26
  Speaker 1: order to get something different, we have to do something different,
• 7:28
  Speaker 1: and people are more comfortable in their comfort zones and
• 7:33
  Speaker 1: so oh wow, I gotta make I gotta set this
• 7:35
  Speaker 1: time aside to do that. Oh I'll do it a
• 7:37
  Speaker 1: couple of times, but then it's easier to get back
• 7:40
  Speaker 1: on the couch binge watch a show. You know people.
• 7:43
  Speaker 1: I mean I can probably if I were to look
• 7:45
  Speaker 1: at people, because your phone will tell you now how
• 7:48
  Speaker 1: much time you spend on social media. So if you
• 7:51
  Speaker 1: were to look at your phone and that says an hour,
• 7:54
  Speaker 1: two hours, three, whatever that time is that people spend on,
• 7:57
  Speaker 1: that could be time that you use every day for
• 7:59
  Speaker 1: work out, whether it's a twenty minute workout, thirty minute workout.
• 8:04
  Speaker 1: And I think another challenge people have that they try
• 8:06
  Speaker 1: to do too much. So you come into this, it
• 8:10
  Speaker 1: took you ten years to put on thirty pounds, but
• 8:14
  Speaker 1: you all of a sudden think, oh, I'm going to
• 8:16
  Speaker 1: work out for a month and it's all going to
• 8:19
  Speaker 1: go away. Doesn't work that way.
• 8:20
  Speaker 2: It's going to.
• 8:21
  Speaker 1: Take consistency, persistence, and you're just going to have to
• 8:26
  Speaker 1: let go of some old habits to get something different.
• 8:29
  Speaker 1: So I think those are a few things that makes
• 8:32
  Speaker 1: it challenging for people. And if they say it's going
• 8:35
  Speaker 1: to be hard, then it will be hard. Right.
• 8:37
  Speaker 3: If they say it's going to be hard, then it
• 8:39
  Speaker 3: will be hard. So then say someone, this time of
• 8:44
  Speaker 3: year again a good time to like hope that we're
• 8:47
  Speaker 3: going to ditch that lazy side of us. Although it's
• 8:50
  Speaker 3: cold out there, I love my couch like the next person.
• 8:52
  Speaker 3: But for someone who is interested in starting this new
• 8:56
  Speaker 3: fitness routine, where do we even begin?
• 9:00
  Speaker 1: The biggest thing is to set realistic goals, right, So
• 9:04
  Speaker 1: number one, be realistic about what you want to do,
• 9:07
  Speaker 1: and then set the time in your calendar for that.
• 9:10
  Speaker 1: So if you're not a morning person, and you know,
• 9:14
  Speaker 1: but I always tell people it's best to do it
• 9:16
  Speaker 1: in the morning. If you're not a morning person, you
• 9:18
  Speaker 1: can become a morning person, but set a time in
• 9:21
  Speaker 1: your calendar that is your time for your workout, and
• 9:25
  Speaker 1: don't do it. I'm going to work out every day
• 9:27
  Speaker 1: and then I'm going to eat healthy and don't do
• 9:29
  Speaker 1: everything all at once. Right, So let's start with something.
• 9:32
  Speaker 1: If if you have a horrendous diet, which most people
• 9:35
  Speaker 1: do and will never admit to admit that they do,
• 9:39
  Speaker 1: you know, maybe do start off with, you know, making
• 9:42
  Speaker 1: sure you have a healthy breakfast every day.
• 9:43
  Speaker 2: When you get up.
• 9:45
  Speaker 1: Then after about a week or two of healthy breath, Okay,
• 9:47
  Speaker 1: now I'm going to start working out. I'm going to
• 9:50
  Speaker 1: add that in three times a week, and I'm going
• 9:52
  Speaker 1: to do it every Monday, Wednesday, Friday at this time.
• 9:54
  Speaker 1: No excuses, no canceling, no anything. All right, I'm going
• 9:58
  Speaker 1: to do that. Then I'm going to do You know,
• 10:00
  Speaker 1: I think everyone wants to do everything all at once,
• 10:03
  Speaker 1: and that can be very overwhelming.
• 10:06
  Speaker 3: Right right, Okay, so a few tips that just came
• 10:09
  Speaker 3: out of the mix here. The first thing that we
• 10:11
  Speaker 3: want to make sure that we highlight is making sure
• 10:15
  Speaker 3: that you are doing one thing at a time. So
• 10:18
  Speaker 3: although you may want to tweak some things with your
• 10:21
  Speaker 3: diet and you also want to add in this new
• 10:23
  Speaker 3: fitness routine, you want to make sure that you're focusing
• 10:26
  Speaker 3: on changing one habit at a time, because, like you
• 10:29
  Speaker 3: said at the top of this habit change, habit formation,
• 10:32
  Speaker 3: it doesn't happen in just seconds.
• 10:34
  Speaker 2: It takes a second period.
• 10:36
  Speaker 3: So to pick one thing that you want to focus
• 10:38
  Speaker 3: on and then kind of move on from there.
• 10:41
  Speaker 1: Yes, and that's a winning thing. You know. I have
• 10:44
  Speaker 1: a new client I started working with and he has
• 10:46
  Speaker 1: a lot of weight to lose. But the biggest thing
• 10:48
  Speaker 1: I said, listen, just meet me three times a week
• 10:51
  Speaker 1: and let's hike run in So you know, I'm pretty
• 10:54
  Speaker 1: close to run you canyon out here in LA and
• 10:57
  Speaker 1: he's been doing it. And his goal when he first
• 10:59
  Speaker 1: came he couldn't keep up with me and my hiking partner.
• 11:01
  Speaker 1: He just couldn't keep up with us. And his goal
• 11:04
  Speaker 1: was like, when I start doing this, I want to
• 11:06
  Speaker 1: keep up with you. So he started getting to the
• 11:07
  Speaker 1: mountain early so he could get ahead start on us.
• 11:10
  Speaker 1: And this week will be the first time in three
• 11:13
  Speaker 1: weeks almost a month now that he's going to walk
• 11:16
  Speaker 1: with us. So that was his goal. That was his
• 11:18
  Speaker 1: slow progress. But then I hit him with everything. I said,
• 11:21
  Speaker 1: all right, here's your meal plan here, we're going to hike.
• 11:23
  Speaker 1: Did it first week? Did you eat your God? I
• 11:26
  Speaker 1: didn't start that yet, right, so I already know, right,
• 11:31
  Speaker 1: So I wanted to start feeling good on the mountain.
• 11:33
  Speaker 1: So after a few weeks, I said, hey, I think
• 11:35
  Speaker 1: it's time for you to, you know, get back on
• 11:37
  Speaker 1: board with the meal plan. So you know, I know
• 11:40
  Speaker 1: how to you know, throw it at someone. But that
• 11:43
  Speaker 1: was just like just seeing it in action, like he
• 11:45
  Speaker 1: wasn't ready for all of it all at once, so
• 11:49
  Speaker 1: but now he's now he's doing both because he started
• 11:52
  Speaker 1: feeling good. So one thing leads to another, like oh
• 11:55
  Speaker 1: I got my low, Oh I'm feeling good, I'm hiking now,
• 11:58
  Speaker 1: I can hike this whole mountain now, so I don't
• 12:00
  Speaker 1: have to take seven breaks. I mean he the first
• 12:02
  Speaker 1: time he probably took eight breaks. Then after that just
• 12:06
  Speaker 1: kept going, kept going and no breaks, going straight NonStop.
• 12:10
  Speaker 1: So now he's feeling good. Now we can put something
• 12:13
  Speaker 1: else on his.
• 12:14
  Speaker 3: Plate totally, And what I love what you're highlighting here
• 12:17
  Speaker 3: also is the importance of like setting small incremental goals, right,
• 12:22
  Speaker 3: because if you are someone maybe it's a turn of
• 12:25
  Speaker 3: new year and something that you would like to do,
• 12:28
  Speaker 3: Like your client is lose some weight, well starting the
• 12:31
  Speaker 3: beginning of the year and being like, I'm going to
• 12:33
  Speaker 3: lose fifty pounds, like that's the goal. Well, like what
• 12:36
  Speaker 3: other small goals are you going to implement to help
• 12:39
  Speaker 3: you get to this ultimate place where you want to be?
• 12:41
  Speaker 2: Right? So maybe the goal.
• 12:43
  Speaker 3: Is I want to be able to hike without stopping
• 12:46
  Speaker 3: for fifteen twenty minutes, or I want to eat a
• 12:50
  Speaker 3: healthy breakfast every day. Again, not taking it on all
• 12:53
  Speaker 3: at once and setting these small incremental goals and celebrating
• 12:58
  Speaker 3: those small wins is such an important important part of
• 13:01
  Speaker 3: your overall dialogue to getting where you want to.
• 13:03
  Speaker 1: Be exactly celebrating the small winds you hit it boom.
• 13:07
  Speaker 1: And that's another thing like the example you use, I'm
• 13:10
  Speaker 1: gonna lose fifty pounds, Well, it's gonna take a long
• 13:13
  Speaker 1: time for you to lose fifty pounds. So now if
• 13:15
  Speaker 1: I'm looking at this big goal at the end, the
• 13:18
  Speaker 1: fifty pounds, that's that's you know, that could be discouraging
• 13:22
  Speaker 1: for someone where instead of saying, you know what, I'm
• 13:25
  Speaker 1: gonna lose five pounds this month, So now I have
• 13:28
  Speaker 1: a goal that I'm gonna lose five pounds this month
• 13:30
  Speaker 1: instead of looking at that big picture. Again, small winds
• 13:34
  Speaker 1: and I end, oh, do not get on the scale
• 13:38
  Speaker 1: every day. That is another like discouraging thing when people
• 13:41
  Speaker 1: get addicted to the scale. So with my clients, I
• 13:44
  Speaker 1: say you get on only with me, like that's it,
• 13:48
  Speaker 1: and then we put it away and then when we
• 13:49
  Speaker 1: bring it back out, especially for women, like if it's
• 13:52
  Speaker 1: that time of month or something's going on, or you
• 13:54
  Speaker 1: go to a restaurant and the food is salty and
• 13:57
  Speaker 1: you're retaining water. There's a million reasons why your weight
• 14:00
  Speaker 1: would fluctuate.
• 14:01
  Speaker 3: So okay, we've established that it's super important to set smart, small,
• 14:06
  Speaker 3: actionable goals. We also talked about just choosing one thing
• 14:09
  Speaker 3: at once, doing one thing at once next when it
• 14:13
  Speaker 3: comes to sticking with a new fitness routine, what other
• 14:16
  Speaker 3: advice would you offer I.
• 14:19
  Speaker 1: You know, for me, I work out alone. I do
• 14:22
  Speaker 1: a lot of stuff, and not everyone is as motivated
• 14:25
  Speaker 1: to do things. So one of the things for me
• 14:28
  Speaker 1: is I have a hiking partner. When I go up
• 14:30
  Speaker 1: to the mountain, you know, I meet like my girlfriend Kat,
• 14:33
  Speaker 1: We go up there, we take our dogs, and we
• 14:35
  Speaker 1: just do our hike. I look forward to that. So
• 14:38
  Speaker 1: sometimes it's good to have a workout partner. I would say,
• 14:41
  Speaker 1: get to find a workout partner who's already working out
• 14:45
  Speaker 1: or in a good groove, because if you attempt to
• 14:48
  Speaker 1: pull someone with you, then that can also be another
• 14:52
  Speaker 1: monkey wrench in your thing. If you have a friend
• 14:56
  Speaker 1: who's not that motivated to get it done, then that
• 15:00
  Speaker 1: could be a problem down the road. When you go
• 15:02
  Speaker 1: to work out and they don't want to go, and
• 15:04
  Speaker 1: then you're like, oh, okay, I won't go either. Right,
• 15:08
  Speaker 1: But you know, I met my hiking partner because I
• 15:11
  Speaker 1: hiked every day with my dog and then that's how
• 15:15
  Speaker 1: we met, and she was already in a rhythm. So
• 15:17
  Speaker 1: I'm already meeting with someone who's in that space. So
• 15:20
  Speaker 1: if there's something out there that you like, whether it's boxing,
• 15:23
  Speaker 1: if you design yourself going to the gym, you'll meet
• 15:26
  Speaker 1: people in that space, and then you may be able
• 15:29
  Speaker 1: to find someone in that space and have a workout partner.
• 15:32
  Speaker 2: The good thing that you're mentioning.
• 15:33
  Speaker 3: Research shows that when you work out with someone that's
• 15:36
  Speaker 3: a little bit more experience than you are, then you're
• 15:38
  Speaker 3: more likely to be able to go on for longer, right,
• 15:41
  Speaker 3: and maybe even push harder you're motivated by them. So
• 15:45
  Speaker 3: aside from the fact that like, it's nice to have
• 15:47
  Speaker 3: a buddy and that accountability is nice, you may also
• 15:50
  Speaker 3: see benefit in your own personal performance, which isn't a
• 15:54
  Speaker 3: bad thing, that's for sure. Now you said something else
• 15:58
  Speaker 3: here or you spoke about maybe just workout modalities, which
• 16:01
  Speaker 3: I feel is a really great place for us to
• 16:02
  Speaker 3: go next, right, because when it comes to establishing a
• 16:05
  Speaker 3: new fitness routine, you want to make sure you choose
• 16:08
  Speaker 3: something that you actually enjoy.
• 16:09
  Speaker 1: Right exactly, because if you do not enjoy it, you
• 16:13
  Speaker 1: will not show up. And I can make working out
• 16:16
  Speaker 1: as exciting as possible for my clients, but if you
• 16:19
  Speaker 1: really do not, Like I have one client right now,
• 16:21
  Speaker 1: she will straight admit to me, look me in my eyes,
• 16:24
  Speaker 1: and go, I really do not enjoy working out, but
• 16:28
  Speaker 1: I know I have to do this, So here I am,
• 16:30
  Speaker 1: and I'm like, Okay, you're giving me a lot to
• 16:32
  Speaker 1: work with, right, But there are people who are like that.
• 16:36
  Speaker 1: So if you're not in a space where you can
• 16:38
  Speaker 1: afford to hire a trainer, then the most important thing
• 16:42
  Speaker 1: would be to find something that you really enjoy doing.
• 16:45
  Speaker 1: Join a gym that has a variety of workout classes.
• 16:50
  Speaker 1: I'm a member of Equinox and I also teach classes
• 16:53
  Speaker 1: at Equinox. But I love that gym because there's everything.
• 16:56
  Speaker 1: There's pilates, there's yoga, there's boxing, there's nothing understand that
• 17:02
  Speaker 1: you could miss in there. Say oh, well, Equinox is expensive. Well,
• 17:05
  Speaker 1: it's a lot cheaper than hiring a trainer. And if
• 17:08
  Speaker 1: you show up at least three to four times a week.
• 17:10
  Speaker 1: Then it's way cheaper than a boutique gym or something
• 17:14
  Speaker 1: that you would go to and buy two or three
• 17:15
  Speaker 1: classes a week. Right, So, I think if you find
• 17:19
  Speaker 1: a good gym in your area that has a great
• 17:23
  Speaker 1: group fitness schedule which will allow you to switch it up,
• 17:26
  Speaker 1: and has a good gym floor where you can use
• 17:30
  Speaker 1: a lot of machines to start. You know, that's another
• 17:32
  Speaker 1: tip that I will give anyone who's never wait trained before.
• 17:35
  Speaker 1: I'm a big stickler for form. I would highly recommend
• 17:39
  Speaker 1: using the machines first, as opposed to squatting freely and
• 17:43
  Speaker 1: doing certain things freely until you know that you know
• 17:46
  Speaker 1: your form is correct so you do not injure yourself.
• 17:54
  Speaker 3: Taking a break from today's episode to talk to you
• 17:57
  Speaker 3: about Hurdle's sponsor future, what's the best workout program? Well,
• 18:03
  Speaker 3: let me tell you that is one that is built
• 18:05
  Speaker 3: custom just for you. Futures the new workout experience that
• 18:09
  Speaker 3: I can't get enough of. It pairs you one on
• 18:12
  Speaker 3: one with your own fitness coach. Your coach will map
• 18:16
  Speaker 3: out a plan based on your goals, with workouts delivered
• 18:19
  Speaker 3: to your phone each and every single week. Future, your
• 18:24
  Speaker 3: Apple Watch, and the app all pair seamlessly, so you
• 18:27
  Speaker 3: and your coach can track your progress, celebrate achievements, and
• 18:32
  Speaker 3: keep you accountable every single day. Me and my guy
• 18:37
  Speaker 3: Brandon have been getting after it in the gym, and
• 18:40
  Speaker 3: I love Future because it's flexible when I need it
• 18:44
  Speaker 3: to be. I've got some work travel this upcoming weekend.
• 18:48
  Speaker 3: I let Brandon know, and he's already got some modifications
• 18:52
  Speaker 3: on deck so that I can still get in my
• 18:54
  Speaker 3: fitness even when I'm on the road. All I have
• 18:58
  Speaker 3: to let him do is fill him in on what
• 19:00
  Speaker 3: equipment was going to be available to me, and just
• 19:03
  Speaker 3: like that, Bam, I've got that custom programming still at
• 19:07
  Speaker 3: my fingertips so I can stay accountable when again I'm
• 19:11
  Speaker 3: on the move. Get started right now with your first
• 19:14
  Speaker 3: month of Future at only nineteen dollars by heading on
• 19:18
  Speaker 3: over to try Future dot Com slash Hurdle again. That is,
• 19:23
  Speaker 3: try Future dot Com slash Hurdle. Your first thirty days
• 19:28
  Speaker 3: are risk free and you can cancel at any time
• 19:31
  Speaker 3: for a full refund. Also, got to give some love
• 19:35
  Speaker 3: to my friends at Woop. Woop is a fitness wearable
• 19:39
  Speaker 3: and companion app that specializes in breaking down your recovery,
• 19:42
  Speaker 3: your sleep, and your workouts. Every single morning, opening the
• 19:47
  Speaker 3: Whoop app is one of the first things that I
• 19:49
  Speaker 3: do because in there I can check out how the
• 19:52
  Speaker 3: app breaks down my sleep along with other key health
• 19:55
  Speaker 3: metrics like rusting heart rate, and then based on that,
• 19:58
  Speaker 3: Woop gives me a daily recovery score from zero to
• 20:01
  Speaker 3: one hundred percent, so I know how ready my body
• 20:05
  Speaker 3: is to take on the day. I have been wearing
• 20:08
  Speaker 3: my Whoop since April twenty nineteen, and I am hooked
• 20:12
  Speaker 3: on it because it is completely personalized to me. Now,
• 20:16
  Speaker 3: the longer you wear the device, the smarter the algorithms
• 20:19
  Speaker 3: and coaching feedback get. Woop has helped me prioritize the
• 20:24
  Speaker 3: positive routines in my life, and the data around the
• 20:26
  Speaker 3: negatives has helped me cut out some of the habits
• 20:29
  Speaker 3: that hurt my sleep and recovery, like eating too close
• 20:32
  Speaker 3: to bedtime, alcohol consumption to an extent, and also blue
• 20:37
  Speaker 3: light exposure. I am hooked on my Whoop. I am
• 20:40
  Speaker 3: a dedicated user, and I know that you could be
• 20:44
  Speaker 3: to do something good for your life. Start tracking your health,
• 20:47
  Speaker 3: wellness and fitness at a deeper level today, Head on
• 20:50
  Speaker 3: over to woop dot com. That's whoop dot com and
• 20:54
  Speaker 3: use code hurdle to say ten percent off your order
• 20:57
  Speaker 3: again woop dot com, whop dot com. Use hurdle at
• 21:02
  Speaker 3: checkout for ten percent off. We're highlighting here not only
• 21:10
  Speaker 3: the importance of getting down that forum so as you
• 21:13
  Speaker 3: progress you're doing so safely, but then also talking about
• 21:16
  Speaker 3: the benefit of mixing things up. Mixing things up can
• 21:20
  Speaker 3: be a really great way to stave off boredom. And
• 21:23
  Speaker 3: where we started here that tip to pick something that
• 21:26
  Speaker 3: you enjoy. There are so many options period, whether you
• 21:32
  Speaker 3: want to do it in a quote unquote big box shim,
• 21:35
  Speaker 3: whether you want to go into a boutique fitness studio,
• 21:37
  Speaker 3: whether you want to do it on your own, Wherever
• 21:40
  Speaker 3: you choose to do fitness, wherever you choose to get active,
• 21:43
  Speaker 3: there are unlimited ways to do it. And the other
• 21:46
  Speaker 3: thing also to make note of here is that you
• 21:49
  Speaker 3: don't have to spend big dollars to diversify your fitness routine. Right,
• 21:53
  Speaker 3: So you're talking about hiking is something that you love
• 21:56
  Speaker 3: to do, great, I do a ton of walking and running,
• 21:59
  Speaker 3: but also I make it fun by as we talked
• 22:02
  Speaker 3: about the top of this integrating other people into the mix. Right,
• 22:05
  Speaker 3: there are so many different things that we can do
• 22:07
  Speaker 3: to stay active that don't necessarily involve spending an arm
• 22:11
  Speaker 3: and a leg exactly.
• 22:13
  Speaker 1: And there's so many apps. I mean, the event we
• 22:16
  Speaker 1: went to Strava, you know, I mean, there are just
• 22:19
  Speaker 1: tons of apps out there. The thing is, the information
• 22:22
  Speaker 1: is there for you, so if you want to do it,
• 22:26
  Speaker 1: there's really no excuse not to get it done. And
• 22:29
  Speaker 1: if it's cold outside, you know, if you live in
• 22:32
  Speaker 1: a building, there are stairs. You can go up and
• 22:34
  Speaker 1: down the stairs, and you're building, you can go up
• 22:38
  Speaker 1: and down the hallway and just walk up and down
• 22:40
  Speaker 1: the hallway and listen and put your headsets on and
• 22:42
  Speaker 1: listen to music. It's just about movement. You know, on
• 22:46
  Speaker 1: a commercial break, if you want to binge watch a show,
• 22:48
  Speaker 1: get up and you know do or you know, if
• 22:52
  Speaker 1: you know each episode is forty five minutes, ten minutes
• 22:56
  Speaker 1: of that episode, you have to get up and move
• 22:58
  Speaker 1: and get some steps in whatever that looks. It's like
• 23:00
  Speaker 1: whether you're just watching it standing up and moving side
• 23:02
  Speaker 1: to side. And I think you know, one of the
• 23:05
  Speaker 1: things we talked about is like having a I like
• 23:09
  Speaker 1: to give people steps. So if you're a person who
• 23:12
  Speaker 1: goes for if you can just put on a watch
• 23:14
  Speaker 1: that allows you to do your steps. Some people are
• 23:17
  Speaker 1: not even getting two thousand steps in a day, which
• 23:20
  Speaker 1: is nothing, right, like nothing. So if you give yourself
• 23:24
  Speaker 1: a realistic goal of what your step goal would be
• 23:27
  Speaker 1: based on New Yorkers can get a lot of steps
• 23:30
  Speaker 1: if they want, depending on the weather. In California, we
• 23:32
  Speaker 1: really don't walk a lot. And I realized that, so
• 23:35
  Speaker 1: that's why I started. You know, I love hiking and
• 23:38
  Speaker 1: I have a dog, so there's no excuse for not
• 23:41
  Speaker 1: to not walk, but getting steps in can be challenging,
• 23:46
  Speaker 1: especially if you live in the some place where the
• 23:48
  Speaker 1: weather is a lot colder at this time of year.
• 23:51
  Speaker 2: So definitely helps, you know.
• 23:52
  Speaker 3: I had a day last week where I looked down
• 23:54
  Speaker 3: at my watch and it was like four point thirty
• 23:56
  Speaker 3: and I hadn't moved very much that day, and so
• 23:59
  Speaker 3: what I chose to do was take my next meeting,
• 24:02
  Speaker 3: which happened to be at five o'clock from the treadmill,
• 24:05
  Speaker 3: and I just walked and I talked on the phone
• 24:07
  Speaker 3: and I was able to do both right. So I
• 24:10
  Speaker 3: think this also leads me to something that's really important.
• 24:13
  Speaker 3: And I know you're going to have a lot to
• 24:15
  Speaker 3: say on this, and it's the importance of articulating your
• 24:18
  Speaker 3: why aside from us aesthetics. Why is it that moving
• 24:22
  Speaker 3: your body is important to you? That's important?
• 24:26
  Speaker 1: Well, the why is always important, and I think unfortunately
• 24:33
  Speaker 1: we are in this world where social media and everything
• 24:36
  Speaker 1: is so important to people and what other people think
• 24:39
  Speaker 1: is really important. And it can't be about other people.
• 24:42
  Speaker 1: It has to be about you. It has to be
• 24:44
  Speaker 1: about your body, your temple, how you choose to show
• 24:49
  Speaker 1: yourself to the world. Are you the healthiest version of yourself?
• 24:52
  Speaker 1: Are you happy with who you truly are? And when
• 24:56
  Speaker 1: you have those real conversations with yourself and if the
• 24:58
  Speaker 1: answer that in you those questions no, then you have to.
• 25:02
  Speaker 2: Figure out why you are where you are.
• 25:05
  Speaker 1: And that's that's a hard thing to you know, tough pill,
• 25:09
  Speaker 1: the swallowing why am I here? At what point did
• 25:11
  Speaker 1: I just let myself go and say, hey, I don't
• 25:14
  Speaker 1: care anymore? You know, because that's the story of some people.
• 25:17
  Speaker 1: And I sit down and some people are in tears.
• 25:20
  Speaker 1: Weight Weight loss can be a very emotional thing for
• 25:24
  Speaker 1: a lot of people, and some people break ups, divorce.
• 25:28
  Speaker 1: It like, there's so many things, you know. I was
• 25:31
  Speaker 1: on a show called Revenge Body right for several seasons,
• 25:34
  Speaker 1: and in the beginning, each person comes in and it's
• 25:38
  Speaker 1: all about revenge against their ex. Right after about a month,
• 25:42
  Speaker 1: they could care less about their ex because then it becomes,
• 25:45
  Speaker 1: you know what, I'm doing this for me, I need
• 25:47
  Speaker 1: to be a better version of myself. If someone's single,
• 25:50
  Speaker 1: they want to go to the gym all the time
• 25:52
  Speaker 1: so they can look good, look good. But then when
• 25:54
  Speaker 1: they catch the bait, you know, put the bait out
• 25:56
  Speaker 1: there and it gets caught, then they're like, oh, I
• 25:58
  Speaker 1: don't need to work out anymore or.
• 26:00
  Speaker 2: No, you like, what's your why?
• 26:02
  Speaker 1: Why are you doing this? And hopefully you are doing
• 26:05
  Speaker 1: it so when you are fifty you can still be active,
• 26:10
  Speaker 1: move do that. You can make sure you're not on
• 26:14
  Speaker 1: a ton of medication. You know. I see people my
• 26:17
  Speaker 1: age now that are on you know, diabetes, medication, overweight,
• 26:21
  Speaker 1: do all these things. And it's really sad that we
• 26:24
  Speaker 1: can't take a better handle on our health. So the
• 26:28
  Speaker 1: why is very important, and hopefully the why is for
• 26:31
  Speaker 1: you and not someone else. And if it is for
• 26:34
  Speaker 1: your kids, you know, do you want to be the
• 26:36
  Speaker 1: healthiest version of yourself for your kids, so your kids
• 26:39
  Speaker 1: don't grow up alone. You know, Like the why has
• 26:42
  Speaker 1: to be really powerful in order for you to push
• 26:45
  Speaker 1: and want change, which is the one thing everyone fights against,
• 26:49
  Speaker 1: right they don't want to change.
• 26:51
  Speaker 2: The thing is though, is it's like, yeah, you don't.
• 26:54
  Speaker 3: Change can be hard, but for so many of us
• 26:57
  Speaker 3: in one way or another, like being active is is
• 27:00
  Speaker 3: to foster some type of change. So, without a doubt,
• 27:04
  Speaker 3: that's going to be an uncomfortable process. Right Like, just
• 27:08
  Speaker 3: because you're not seeking to lose weight doesn't mean you're
• 27:12
  Speaker 3: not seeking a change maybe, and like how you feel
• 27:15
  Speaker 3: or your mental state, or to help you get out
• 27:18
  Speaker 3: of a funk, right like, there are so many things
• 27:20
  Speaker 3: that change when we take the time to invest in
• 27:23
  Speaker 3: ourselves and invest in our bodies.
• 27:26
  Speaker 1: Oh my goodness, you took all the words out of mind.
• 27:30
  Speaker 1: I mean, you've said it all and that's true. And
• 27:33
  Speaker 1: I mean just the endorphins, even the days because everybody, oh,
• 27:36
  Speaker 1: I know, you just get up and work out. There
• 27:38
  Speaker 1: are days I do not want to work out, but
• 27:40
  Speaker 1: then after I feel so good and so accomplished. I
• 27:45
  Speaker 1: mean that those endorphins you can't. You can't just you know,
• 27:49
  Speaker 1: inject them into yourself. You have to go do something
• 27:51
  Speaker 1: to go get that feel good. And if you can
• 27:54
  Speaker 1: do that naturally just by like you said, walking on
• 27:58
  Speaker 1: a treadmill when you took a call, Like how cool
• 28:00
  Speaker 1: was that to you know, get your steps in while
• 28:03
  Speaker 1: accomplishing your call and doing what you needed to do.
• 28:07
  Speaker 2: Great.
• 28:07
  Speaker 1: So people just need to be more creative in that
• 28:09
  Speaker 1: space and also figure out their why and make sure
• 28:14
  Speaker 1: that why is really important and post it someplace on
• 28:17
  Speaker 1: a mirror or on your fridge every time you go
• 28:20
  Speaker 1: to grab snacks.
• 28:22
  Speaker 2: So many, so many great tips here.
• 28:24
  Speaker 3: I think the last thing really to touch on when
• 28:27
  Speaker 3: it comes to establishing a new fitness routine is be
• 28:31
  Speaker 3: okay with like changing the plan. Right.
• 28:33
  Speaker 2: So maybe if you are.
• 28:35
  Speaker 3: The kind of person that you really thought you were
• 28:39
  Speaker 3: going to be big on running and you start running
• 28:41
  Speaker 3: and you realize that you actually just aren't enjoying yourself,
• 28:45
  Speaker 3: it's okay to try something else, right, Like, fitness isn't
• 28:48
  Speaker 3: a one size fits all thing.
• 28:50
  Speaker 2: You talked about social media before.
• 28:53
  Speaker 3: It's easy for me to log onto social and be like,
• 28:55
  Speaker 3: here's what Latrella is doing. Like maybe that's what I
• 28:58
  Speaker 3: want to do, but do I actually want to do that?
• 29:01
  Speaker 3: This goes back also to that you know, knowing your why,
• 29:05
  Speaker 3: so being okay with changing the plan. I feel like
• 29:07
  Speaker 3: it's one of the best pieces of advice that I've
• 29:10
  Speaker 3: been offered, so I'm happy to give it here as well.
• 29:12
  Speaker 1: But I think that is being able to change the
• 29:14
  Speaker 1: plan and just being open to different things, because obviously
• 29:19
  Speaker 1: what you're doing wasn't working right. So there's some people
• 29:23
  Speaker 1: who will go, you know, run in works for me, Well,
• 29:26
  Speaker 1: run in probably worked for you before. But now you
• 29:29
  Speaker 1: are twenty years older, your knees are different, your hips
• 29:32
  Speaker 1: are different, like all these different things are, you know,
• 29:35
  Speaker 1: so maybe running isn't the thing for you right now,
• 29:39
  Speaker 1: and finding something else it's going to work.
• 29:43
  Speaker 3: You're speaking to me honestly, when I when I lost
• 29:46
  Speaker 3: a ton of weight in college, and a big part
• 29:48
  Speaker 3: of that was learning how to love running. Like running certainly,
• 29:51
  Speaker 3: without a doubt, changed my life. But now I'm just
• 29:54
  Speaker 3: in this different phase. I'm fourteen years older, and string
• 29:59
  Speaker 3: training is real helping me.
• 30:00
  Speaker 2: With some of my goals at the moment.
• 30:02
  Speaker 3: So really it's just learning your body and embracing your body.
• 30:06
  Speaker 3: Over time, and not only having grace with the process,
• 30:10
  Speaker 3: but having grace with yourself right because again, change is
• 30:15
  Speaker 3: hard and life is hard enough. So the last thing
• 30:17
  Speaker 3: that you need to do is be the person that
• 30:20
  Speaker 3: is like shoulding yourself shit, talking to yourself all that
• 30:24
  Speaker 3: negative energy.
• 30:25
  Speaker 2: We don't have any time for that.
• 30:26
  Speaker 1: No time for the negative talk, the negative energy. And
• 30:29
  Speaker 1: if you messed up and didn't work out, you know what,
• 30:32
  Speaker 1: tomorrow is going to be a better day. Not beating
• 30:34
  Speaker 1: yourself up on the days you're not perfect and giving
• 30:37
  Speaker 1: yourself lots of high fives when you have a great day,
• 30:40
  Speaker 1: because it's going to be a marathon, it will not
• 30:43
  Speaker 1: be a sprint. Depending on what your goals are, It's
• 30:46
  Speaker 1: going to take time, and every day will not be perfect.
• 30:49
  Speaker 1: What happens is on the days where it's not perfect,
• 30:52
  Speaker 1: some people give up, and giving up is not going
• 30:55
  Speaker 1: to get you to where you want to be. Grace
• 30:57
  Speaker 1: is everything, just like you said, giving yourself that grace
• 31:01
  Speaker 1: to say, you know what, today wasn't today, and taking
• 31:04
  Speaker 1: rest days because then if you overtrain, then there's a
• 31:08
  Speaker 1: whole nother problem going on. Because you overtrain, you're either
• 31:11
  Speaker 1: gonna get sick, because or your you know, your body's
• 31:15
  Speaker 1: gonna break down, your needs, something's gonna happen. Your body
• 31:19
  Speaker 1: is going to tell you the human body is an
• 31:21
  Speaker 1: amazing thing. Your body's gonna say you're doing too much.
• 31:24
  Speaker 1: When I was a bodybuilder, I remember a couple of
• 31:27
  Speaker 1: times I had to go to doctor from being sick
• 31:29
  Speaker 1: because I was doing two a days, you know, caloric deficit,
• 31:34
  Speaker 1: all these things are going on and my body's like
• 31:36
  Speaker 1: what and why? You know. So, as a former bodybuilder,
• 31:40
  Speaker 1: I've been in that space and overtraining is dangerous. And
• 31:45
  Speaker 1: so for the person who's out there who goes, hey,
• 31:48
  Speaker 1: it's a new year, I'm going to do two a
• 31:49
  Speaker 1: day's why Like why do you want to do to
• 31:55
  Speaker 1: a day's because I hated doing to a day. It's like,
• 31:57
  Speaker 1: why do you want to do that? So just you know,
• 32:00
  Speaker 1: figuring taking your time, understanding it's a marathon and not
• 32:04
  Speaker 1: a sprint, and giving yourself grace. I think are all
• 32:07
  Speaker 1: really beautiful things.
• 32:09
  Speaker 3: I love us, like kind of ending here on a
• 32:11
  Speaker 3: moment praising the importance of recovery. Right, we need to
• 32:14
  Speaker 3: make sure that we take care of ourselves.
• 32:17
  Speaker 2: We give the body the time it needs.
• 32:20
  Speaker 3: To just have a moment, have a be, take a
• 32:22
  Speaker 3: be and know that like it's all part of the process, right, yeah,
• 32:26
  Speaker 3: exactly a part of the process. Anything else that we
• 32:28
  Speaker 3: should cover before I let you go today. When it
• 32:30
  Speaker 3: comes to establishing a new fitness routine.
• 32:33
  Speaker 1: I think the biggest thing is people just need to
• 32:36
  Speaker 1: stick to something. So anyone out there who's going into
• 32:40
  Speaker 1: the new year, just promise me you're going to stay
• 32:43
  Speaker 1: with it, don't you know, Come into it and be
• 32:45
  Speaker 1: like I'm gonna do it.
• 32:45
  Speaker 2: I'm going to do it.
• 32:47
  Speaker 1: No, give yourself a year, give yourself an entire year
• 32:50
  Speaker 1: of wellness, and also adding meditation into that. Mental health
• 32:54
  Speaker 1: is just as important as physical health. It's all one.
• 32:58
  Speaker 1: So if the mind is right on day you don't
• 33:00
  Speaker 1: want to work out, you know, say I'm going to
• 33:03
  Speaker 1: meditate for twenty minutes and just find something every day
• 33:08
  Speaker 1: to feed your feed your soul and feed your body.
• 33:11
  Speaker 3: Find something every day to feed your soul and feed
• 33:14
  Speaker 3: your body. Thank you so much for your time today.
• 33:18
  Speaker 3: How do you hurdlers follow along with you? How do
• 33:20
  Speaker 3: they keep up with you? Give us your details?
• 33:23
  Speaker 1: Give everything is Latril Mitchell so Twitter, Instagram, Facebook, It's
• 33:29
  Speaker 1: all Latrial Mitchell and then my website is Latril Mitchell
• 33:32
  Speaker 1: dot com. I also do soundbaths and guided meditation, so
• 33:37
  Speaker 1: I am on my website. There is me wellness dot
• 33:41
  Speaker 1: com and if anyone has Spotify and needs help with
• 33:45
  Speaker 1: guided meditation, just look up Latrial Mitchell on Spotify and
• 33:49
  Speaker 1: I have several guided meditations on Spotify as well.
• 33:53
  Speaker 3: I could totally listen to your voice and then out
• 33:57
  Speaker 3: for a little bit. I'm over at Hurdle podcast at
• 34:00
  Speaker 3: Emily a Body Another hurdle conquered.
• 34:03
  Speaker 2: Catch you guys next time.