Speaker 1: Welcome to the Transformation Station podcast. I'm Christina, owner, operator,
Speaker 1: and founder of the Transformation Station, and this is where
Speaker 1: we talk about getting stronger while navigating real life. If
Speaker 1: you're trying to stay consistent through the ups and the
Speaker 1: downs and everywhere else in between, this is for you,
Speaker 1: all right, before we dive in, first and foremost, I
Speaker 1: want to apologize about the sound on the last episode.
Speaker 1: I must have hit a setting, so we ended up
Speaker 1: with a beautiful surround sound echo. Now, if we were
Speaker 1: in a cathedral and we were singing and we were require,
Speaker 1: that would have sounded so beautiful. However we were not,
Speaker 1: so apologies on that. I'm working on the sound recording
Speaker 1: the podcast when I have guests on the show, so
Speaker 1: I will nail that in the next week before we
Speaker 1: have our next guest. Okay, today we are talking about
Speaker 1: ways to make time for your exercise and your nutrition.
Speaker 1: I hear this a lot, and I'm not saying this
Speaker 1: because it's summertime. And sometimes if I'm generally coaching the room,
Speaker 1: let's say, in a class, if I say, oh, make
Speaker 1: sure that you have your knee slightly bent, or you're breathing,
Speaker 1: or drop your butt, drain a plank. Sometimes people will
Speaker 1: be like, oh is that for me? Is she talking
Speaker 1: to me? Well, if the shoe fits, and take what
Speaker 1: you need from it. But in this episode we are
Speaker 1: talking about when people say like we just don't have time.
Speaker 1: So in saying that people have pausitive memberships at the
Speaker 1: Transformation Station because of reasons, not excuses. So if you
Speaker 1: are listening to this and you are currently a pause
Speaker 1: member because you are out of town, out of country,
Speaker 1: whatever it is that you are doing for the summertime
Speaker 1: or for August, this is not targeted to you. You
Speaker 1: can take what you need from this episode and leave
Speaker 1: whatever you don't. So there's no shame. I never want
Speaker 1: anyone to feel shame. Do what it is that you
Speaker 1: need to do. People have upgraded their memberships to be
Speaker 1: at the gym more because life allows for that and
Speaker 1: everything else in between. So from a business mindset, from
Speaker 1: a business stance, it's a wash. It's not here nor there.
Speaker 1: But I want to make sure that you, as a listener,
Speaker 1: are taken care of and you know that this is
Speaker 1: not finger pointing, because that is not something I.
Speaker 2: Like to do.
Speaker 1: Okay, So a lot of the times people are struggling
Speaker 1: because life is busy, and when you're busy, generally that
Speaker 1: also comes along stress. So busyness, stress, and sometimes we're
Speaker 1: tired because of all those things usually get lumped together.
Speaker 1: So today we're talking about different practical ways to make
Speaker 1: time for exercise and nutrition. This is something that I
Speaker 1: learned and I value through one of my certifications, which
Speaker 1: is called Precision Nutrition. It's more about the healthy habits,
Speaker 1: less about like the rules and regulations, but more about
Speaker 1: meeting people with where they're at and going from there.
Speaker 1: So one of the number one things I have said
Speaker 1: this for many many years is knowing your why. Your
Speaker 1: reason why is what's going to propel you forward. It's
Speaker 1: the reason why people join the transformation station or join
Speaker 1: a gym. It's the reason why we do things. The
Speaker 1: reason why is why are you in maybe your profession
Speaker 1: or your career, or why is it that you cultivated
Speaker 1: a family life? And why is it that you are exercising?
Speaker 1: Why do you want to eat healthier? So a lot
Speaker 1: of the times people are like, I just want to
Speaker 1: be healthy, but why why do you want to get healthier?
Speaker 1: If your reason is well, I just should get healthy,
Speaker 1: that's not going to last. There has to be something
Speaker 1: deeper that you can hold on to when the going
Speaker 1: gets tough. Something I like to do as the rocking
Speaker 1: chair challenge, is when you close your eyes and you
Speaker 1: imagine yourself like twenty thirty years later and you're in
Speaker 1: your rocking chair and you're wondering, what does my life
Speaker 1: look like if I stick with my exercise and my
Speaker 1: nutrition or maybe whatever goals that you have, If I
Speaker 1: stick to it, what will my life look like? And
Speaker 1: in the contrast, because sometimes fear can be a bigger
Speaker 1: motivator than excitedness or excitement, what happens if you don't
Speaker 1: stick to it? What happens if you don't eat healthy?
Speaker 1: What happens if you don't move your body and exercise?
Speaker 1: How will that affect my family? How will that affect
Speaker 1: my confidence? How will that affect my energy? And how
Speaker 1: is that going to affect my future? So those are
Speaker 1: things that I like to think about, so you can
Speaker 1: ask yourself. I'm going to ask you, how is if
Speaker 1: you continue, how is that going to affect your family,
Speaker 1: your confidence, your energy, and your future. On the contrast
Speaker 1: to that, if you do not put focus into your
Speaker 1: exercise and your nutrition and your mobility and longevity, How
Speaker 1: is this going to affect your family? How is this
Speaker 1: going to affect your confidence, your energy, your future.
Speaker 2: And your life?
Speaker 1: Your reason? There's no wrong answers, and I can't hear
Speaker 1: your thoughts. There's no wrong answers, but your reason. It
Speaker 1: has to matter to you. It's not about what you
Speaker 1: think you should be.
Speaker 2: And I've seen over the years.
Speaker 1: I've been doing personal training and coaching since i was
Speaker 1: in my twenties and I'm about to hit my forties.
Speaker 1: I've been doing this for a long time. I've met
Speaker 1: a lot of people and I've heard a lot of
Speaker 1: different reasons. There is a lot of the times there's
Speaker 1: a revenge body.
Speaker 2: And this usually happens.
Speaker 1: Like after a breakup or after like maybe a divorce. Generally,
Speaker 1: it was when I was younger, I saw this a
Speaker 1: loteple would transform their bodies. They would do it very quickly.
Speaker 1: They had like the revenge body, like if they were
Speaker 1: broken up with They're like, oh, they're going to regret it.
Speaker 1: Usually it stems from a lot of hurt because they
Speaker 1: don't know how to focus on what it is that
Speaker 1: they need, or they just obsess over I.
Speaker 2: Want to look different.
Speaker 1: If there was a specific reason why they were broken up,
Speaker 1: and generally revenge bodies, I will say right out of
Speaker 1: the gate, they don't last because eventually that pain that
Speaker 1: they're channeling to look a certain way. Usually when people
Speaker 1: start to heal in that context, they end up not
Speaker 1: keeping up their lifestyle because that reason why was incredibly fleeting,
Speaker 1: because as they heal, they no longer give a shit
Speaker 1: about their ex partner. So then that thing that they've
Speaker 1: held on to it didn't last, so they reverted back
Speaker 1: to what they do when they're at their own version,
Speaker 1: of their mentally healthy version of themselves. So there's like
Speaker 1: a weird balance there. I've seen people that are like,
Speaker 1: you know what, I feel freedom. I needed to get
Speaker 1: out of that relationship, and I see them change their
Speaker 1: entire lives and they come back to themselves and it's
Speaker 1: a healthy version, and then they're able to keep up
Speaker 1: their strength, They're able to keep up their healthy living,
Speaker 1: their lifestyle. And I'm not just talking about a body
Speaker 1: aesthetic and in saying that, everyone has their reasons. It
Speaker 1: can be for an aesthetic reason, it can be for
Speaker 1: a health reason, and two things also can be true
Speaker 1: at the same time. For me, I keep those two
Speaker 1: things very true, because I want to feel good in
Speaker 1: my clothes, and to me, that is being a little
Speaker 1: bit smaller in my body as to what I am
Speaker 1: at this point and what I was even years ago.
Speaker 1: But it's not being a small version. It's just being
Speaker 1: a little bit smaller version of myself. However, that is
Speaker 1: still going to be strong, it's still going to be fed,
Speaker 1: it's still going to be badass. I never want to
Speaker 1: be frail, So take what you need from that. Know
Speaker 1: what your reason why is. And this isn't a quick thing.
Speaker 1: This isn't a quick answer. Sometimes you might be like, oh,
Speaker 1: this is my reason why. Maybe you've already joined the
Speaker 1: gym and you came in and you're like, yeah, I
Speaker 1: just want to do better for myself. I just want
Speaker 1: to feel good. It doesn't matter what the circumstances are
Speaker 1: in that context. But why is it that you want
Speaker 1: to do what you want to do? So that's the
Speaker 1: number one thing is know your why. Secondly is identify
Speaker 1: what your priorities are. We all make time for what's
Speaker 1: the most important. And like we always hear like, oh
Speaker 1: we have the same twenty four hours in a day,
Speaker 1: not really, like there's certain things that I don't have
Speaker 1: experience in, and there's certain things that I do that
Speaker 1: other people don't have experiences in.
Speaker 2: Either.
Speaker 1: There's this thing that is circulating social media right now,
Speaker 1: and it talks about like, oh, if you don't have
Speaker 1: this and you don't do that, then sit down.
Speaker 2: I don't want to hear your advice.
Speaker 1: I don't operate like that because I do believe that
Speaker 1: people from different experiences have something valuable.
Speaker 2: To bring to the table.
Speaker 1: So, yeah, there might be a twenty five year old
Speaker 1: that I'm going to listen to her advice and I'm
Speaker 1: going to take what I need from it and leave
Speaker 1: the rest. There's some people that are how do you
Speaker 1: call it, like pre and post nail. I have a
Speaker 1: certification in this, but I don't use it. I don't
Speaker 1: exercise my pre and post natal. However, there's some people
Speaker 1: that are specifically teaching about pre and postnatal and am
Speaker 1: I going to take their advice?
Speaker 2: I've never had a child.
Speaker 1: Yeah, I'm going to take their advice, and I'm going
Speaker 1: to take what I need from that, and then I'm
Speaker 1: going to move on the same way that there's sometimes
Speaker 1: people are like Christina, I like what you have to offer. No,
Speaker 1: I've never been four hundred pounds. No, I've never been bedridden. No,
Speaker 1: I've never been those experiences. I've never owned a business. However,
Speaker 1: I'm going to listen to what you have to say
Speaker 1: because you also have a lot of experiences with a
Speaker 1: lot of people, a lot of people, and a lot
Speaker 1: of different personalities and a lot of different goals. And
Speaker 1: I've helped people that don't look like me and they
Speaker 1: don't operate with the same life experiences that I do,
Speaker 1: and I've been able to help them change their entire
Speaker 1: lives and hit their goals. So, no, I have not
Speaker 1: had kids. However, I have a lot of good stuff
Speaker 1: and health and fitness to offer people. You having a
Speaker 1: child does not define your entire life, even though sometimes
Speaker 1: I hear that it does. So there's certain things, there's
Speaker 1: certain priorities. I know that my priority is not making
Speaker 1: sure that my kid is getting to dance practice, because
Speaker 1: I don't have that priority. My priority might be that
Speaker 1: I want to take my dog out to a field
Speaker 1: to go run, to go exercise. That is one of
Speaker 1: my priorities. One of my priorities is making sure that
Speaker 1: I'm talking to people that need assistance at the transformation station.
Speaker 1: Not necessarily when I'm teaching classes, because I do not
Speaker 1: have time to answer people that are not in front
Speaker 1: of me while I have people in front of me.
Speaker 1: So for me, a priority is not just taking care
Speaker 1: of people while I'm coaching, but it's also the stuff
Speaker 1: that I'm doing behind the scenes. So I may not
Speaker 1: be able to go out in the evening because people
Speaker 1: that are members at the gym are at work all
Speaker 1: day and then they need my help in the evening
Speaker 1: to do specific things. So that, to me is my priority.
Speaker 1: There is no nine to five job. However, you might
Speaker 1: have a nine to five job and that might also
Speaker 1: be your priority because maybe you have bills to pay
Speaker 1: as an example. So like those are certain things that
Speaker 1: are priorities, and then you can also dissect and look
Speaker 1: at where your time goes.
Speaker 2: Speaking of social.
Speaker 1: Media, I'm on social media quite a bit because I'm
Speaker 1: always posting. I try to not have personal social media
Speaker 1: for a while. It's all linked together, it's all branded together,
Speaker 1: the transformation station between that and my social media platform
Speaker 1: at Christina Romeda on Instagram. I don't have personal Facebook.
Speaker 2: I just don't.
Speaker 1: I don't love it, I don't have time for it. However,
Speaker 1: I still use Instagram and I have a business page
Speaker 1: for Facebook for the Transformation Station. So I know that
Speaker 1: me taking care of business is also me being present
Speaker 1: on social media. And don't get me wrong, I do
Speaker 1: love me a good reel.
Speaker 2: I like to laugh.
Speaker 1: I'd like to see different reels. But I also know
Speaker 1: that I need to protect where my time is on
Speaker 1: social media. Same like TV. How many hours are you
Speaker 1: spending watching TV? How much time are you spent scrolling?
Speaker 1: Maybe you're doing extra errands, Because sometimes it's not about
Speaker 1: finding more time, but it's finding what deserves your time.
Speaker 2: So I know that.
Speaker 1: If I say I can't get to class in the morning,
Speaker 1: but I'm in my bed scrolling social media down a
Speaker 1: bunny trail for thirty forty to fifty minutes, that's the
Speaker 1: same time frame I could have got up and done
Speaker 1: a workout in the morning, the same way as after
Speaker 1: work people say I don't have time, but as soon
Speaker 1: as they go home, they take off the bra maybe hopefully,
Speaker 1: and then they sit on the couch for two hours
Speaker 1: and then they get up and they make dinner. The
Speaker 1: same two hours that you sat on your couch, you
Speaker 1: could have gotten some exercise. So that's just different examples
Speaker 1: of how you're spending your time. Is the TV your
Speaker 1: priority and your rest and relaxation or is getting to
Speaker 1: a workout your priority? So I'm not saying that from
Speaker 1: a judging perspective, but that happens quite a bit. So
Speaker 1: take what you need also from that one, what deserves
Speaker 1: your time. The third thing is keep a time diary.
Speaker 1: I know that I use the Finch app now. One
Speaker 1: of our members introduced me to it and I have
Speaker 1: taken the bull by the horns and ran with this
Speaker 1: Finch app. It is like a to do self care
Speaker 1: type of app, but even just where you spend your time,
Speaker 1: you can keep track of it for a few days.
Speaker 1: You can write down exactly how you spend your time.
Speaker 1: I know on the Finch app, I have my to
Speaker 1: do list based on morning, noon, and night, and you
Speaker 1: can even add specific times. So you might be surprised
Speaker 1: how much time disappears when you're on your phone, your
Speaker 1: time that you are spending doing specific things, and also
Speaker 1: how many small gaps of time that you actually do
Speaker 1: have and actually don't have as well. You don't know
Speaker 1: how busy you are for the day and where you
Speaker 1: can realistically fit movement in or also where can you
Speaker 1: realistically fit in meal prep? So awareness when when you
Speaker 1: when you know what you're doing, like you don't know
Speaker 1: what you don't know? So when you create that awareness,
Speaker 1: I'm doing like this circle with my hand. When you
Speaker 1: create awareness, it creates change. The number four thing is
Speaker 1: increasing activity in small increments. You don't need hours at
Speaker 1: a time, you don't need the whole evening or the
Speaker 1: whole morning. But you can ask yourself what do you
Speaker 1: what do you need? If sometimes you can get to
Speaker 1: the gym, you can get in a workout. Sometimes you
Speaker 1: don't have the time to commute. If you have a
Speaker 1: long commute. I know we've had members come as far
Speaker 1: as Bolton New Market with Sega Beach to the Transformation Station.
Speaker 1: Some people come from ra Modante, some people come from Arialia,
Speaker 1: some people come from Bradford to come do classes at
Speaker 1: the Transformation Station. I understand that seven days a week
Speaker 1: that may not be feasible, but where can you put
Speaker 1: an extra movement because maybe you can still go for
Speaker 1: a walk for fifteen minutes. Maybe you can prep your
Speaker 1: lunch while you're also cooking dinner. You can cook some
Speaker 1: extra stick in the fridge. Can you stretch while you're
Speaker 1: watching TV. I know I have a recliner, so I'll
Speaker 1: take one of my scrapers and I'll scrape my muscles
Speaker 1: while I'm watching TV. I'll stretch, I'll do different ankle rotations. Like,
Speaker 1: There's always different movement patterns that you can do while
Speaker 1: you're doing other things. So small habits done consistently is
Speaker 1: better than doing absolutely freaking nothing. At the end of
Speaker 1: the day, if you don't have an hour, you don't
Speaker 1: have two hours, where can you fit in some.
Speaker 2: Type of movement.
Speaker 1: I know sometimes we're like, oh, well, we just can't
Speaker 1: do it, so we may as well do nothing. But
Speaker 1: something is going to be better than nothing. The fifth
Speaker 1: thing is make healthy choices easier. You can set yourself
Speaker 1: up for success. I know that I don't. I'm in
Speaker 1: and out of the house like all day. I'm in
Speaker 1: and out of the transformation station all day. Like last week,
Speaker 1: I think I coached maybe four no I ended up
Speaker 1: coaching five days a week last week, even though it
Speaker 1: appeared that I had two days off back to back,
Speaker 1: both days and evenings and mornings, I was in the gym.
Speaker 1: So Tuesday morning I got to the gym about six
Speaker 1: thirty in the morning. I was not coaching any classes
Speaker 1: on Tuesday, but I was there all morning, came home,
Speaker 1: had an appointment on Zoom, went back to the gym,
Speaker 1: had another appointment, appointment, appointment, then I came home and
Speaker 1: had another appointment on Zoom. So like I was everywhere
Speaker 1: on Tuesday, I didn't quit until the evening time. Thankfully,
Speaker 1: I'm on a little bit of a resty rest from
Speaker 1: my almost everyday workouts, just so I can recuperate and
Speaker 1: have a rehabilitation type of week. Even though I am
Speaker 1: still working out at least three times for the week,
Speaker 1: It's not five and six workouts a week, so I
Speaker 1: did have time for that. But I do know that
Speaker 1: when I make my food more convenient for me to
Speaker 1: grab that I am setting myself up for success. So
Speaker 1: when I can open the fridge and right now we
Speaker 1: actually have say half a veggie tray in there, because
Speaker 1: yours truly throughout the week eight the other half except
Speaker 1: not the celery and not a whole lot of carrots.
Speaker 2: But I love me some broccoli. I like rob broccoli,
Speaker 2: and a like cauliflower. Chris really the.
Speaker 1: Other thing, she doesn't care much. She's not that biggy.
Speaker 1: So keep your healthy snacks visible. Prep your lunches ahead
Speaker 1: of time. Like I said, like when you're cooking dinner,
Speaker 1: can you put aside something for your lunch the next day?
Speaker 2: Keep water nearby.
Speaker 1: I have my Stanley mug on my kitchen counter at
Speaker 1: all times, so I know that i can just grab
Speaker 1: it and drink it. I'm in and out of the
Speaker 1: kitchen all day, not necessarily for eating, but also to
Speaker 1: let my dogs outside. I'm just always walking around, so
Speaker 1: I know in my office I have another I'm gonna
Speaker 1: call it the water carrier. Honestly, I got two Stanley
Speaker 1: cups in the house. I got one upstairs and one
Speaker 1: down here. And I also have a plastic Hello Kitty
Speaker 1: water bottle that I'm not using as often anymore. But
Speaker 1: I know that I have my water everywhere because I
Speaker 1: tend to not drink a whole lot of water during
Speaker 1: the day. While I'm coaching or at the gym, I'm
Speaker 1: always drinking water because I'm always talking. But that's another
Speaker 1: way you can get in extra types of water.
Speaker 2: If you rush in the morning.
Speaker 1: I know that even when I'm coaching, I got to
Speaker 1: be up by four o'clock in the morning. Sometimes four
Speaker 1: or thirty, depending on what I have to do before
Speaker 1: I actually go into coach, because oftentimes I'm still working
Speaker 1: on projects even at four o'clock in the morning. The
Speaker 1: other morning, I was up at three o'clock trying to
Speaker 1: put out fires from that evening, and I got all
Speaker 1: my fires put out by six oh five.
Speaker 2: In the morning, ding ding on my watch.
Speaker 1: I was like, yes, this is beautiful, but I know
Speaker 1: that helping, helping to get me out the door efficiently
Speaker 1: is putting my clothes aside. So even packing your gym
Speaker 1: bag the night before, if you know you're catching a
Speaker 1: class maybe before work, maybe at lunchtime because we have
Speaker 1: a twelve to fifteen class Monday to Friday a special
Speaker 1: plug in there, or maybe you're going right after work.
Speaker 1: So when you wake up in the morning, it's easy
Speaker 1: just to grab your bag. You know what you need,
Speaker 1: and then you're also grabbing things so you're not showing
Speaker 1: up at the gym. You're like, oh, where's my socks,
Speaker 1: or if you need to get changed before you go
Speaker 1: to work, it's like, oh no, I forgot to pack
Speaker 1: my underpants and now I got to go to work
Speaker 1: with no wonder bands. So like packing your bag. Not
Speaker 1: being in a rush will really help set you up
Speaker 1: for success. Like I said, also keeping water nearby. I
Speaker 1: have like a little water bottle that I also it's
Speaker 1: my driving water bottle.
Speaker 2: And also like when you like we're.
Speaker 1: Talking about implementing different things, but if you subtract all
Speaker 1: the noise, that also will help too. So remove as
Speaker 1: many barriers as possible that get into your way. Like
Speaker 1: I know there's some people that they have like that
Speaker 1: little I think it's called the brick, not the store.
Speaker 1: It's like a little app and you can stick like
Speaker 1: this little square thing, so you can turn off your
Speaker 1: phone and you have to go to the other side
Speaker 1: of the room to tap your phone in order to
Speaker 1: unblock like your social media or you're not productivity apps.
Speaker 2: That's the way.
Speaker 1: I don't do that, but that's a way to remove
Speaker 1: as many barriers as possible. Will Power will fade, motivation
Speaker 1: does fade, but your systems don't fade. When you have
Speaker 1: planned good systems, it instantly becomes that's your discipline and
Speaker 1: then you go on autopilot. So I know that when
Speaker 1: I wake up, it doesn't matter what time of day.
Speaker 1: It is one thing that I do Monday to Sunday.
Speaker 1: Every single day of the week. As soon as I
Speaker 1: wake up, I go to my bathroom. I use the bathroom.
Speaker 2: We all do this. Yeah, remember the cone Heads?
Speaker 1: That movie I think is from like the eighties or
Speaker 1: nineties and then have bud cracks. I always think of
Speaker 1: that when I talk about like public not publicly going
Speaker 1: to the bathroom, but I talk about what the bathroom to
Speaker 1: an audience of people, I always think of the cone Heads.
Speaker 1: So every morning non negotiable. As soon as my fee
Speaker 1: hit the ground, I go to the bathroom. I wash
Speaker 1: my hands, I wash my face, I brush my teeth,
Speaker 1: I take my vitamins, and then I get dressed right away.
Speaker 2: I get dressed for the day.
Speaker 1: I don't stay in I've never been someone who stays
Speaker 1: in pajamas. I'm just not that type of a person.
Speaker 1: And I'm not someone who wants to drink coffee before
Speaker 1: I brush my teeth. That has been my system for
Speaker 1: at least a decade, and I know that that is
Speaker 1: a non negotiable. I have my clothes ready. I have
Speaker 1: my clothes organized in specific spots, so my coaching pants
Speaker 1: are in one drawer, my coaching shirts are in another drawer.
Speaker 1: My workout pants are in one drawer in another dresser,
Speaker 1: and my workout shirts are in another drawer. My workout tanks.
Speaker 2: I got my jeans Okay, it's like two pairs, but.
Speaker 1: My jeans and my casual wear that I hardly ever
Speaker 1: wear in one drawer. I got my socks in one drawer.
Speaker 1: I got my sports spras and another draw so it's
Speaker 1: very easy for me a to put away my staff.
Speaker 1: But it's also very easy for me to grab and go.
Speaker 1: So those systems are a definite for me, and I've
Speaker 1: found that I have a lot of success in my routine.
Speaker 1: I don't have time to not show up to work.
Speaker 1: I don't have time to call in sick. I don't
Speaker 1: have time to not answer or talk to people during
Speaker 1: the day or answer emails. So good systems, Bang bang
Speaker 1: done number six or seven. So number six, schedule your
Speaker 1: movement like an appointment. So Melissa, who was on the
Speaker 1: podcast a couple episodes ago.
Speaker 2: A few episodes ago.
Speaker 1: She talked about she has her next month of workouts
Speaker 1: written in her phone and in her iPhone because to her,
Speaker 1: she knows, okay, I'm not, she's a real litor. She's
Speaker 1: incredibly busy, and people will call her sometimes during a
Speaker 1: workout or whatever. Like she tells me after she's not
Speaker 1: answering her phone on the gym floor because that's her time,
Speaker 1: that's her schedule time. But she had mentioned like, no,
Speaker 1: I put my stuff in my agenda and I plan
Speaker 1: my work around it for the entire month. If it's important,
Speaker 1: in my opinion, if something is important to you, it
Speaker 1: belongs on your calendar. Don't wait until you feel motivated like,
Speaker 1: oh maybe i'll go tomorrow. Treat your workout like it's
Speaker 1: either a meeting, it's a doctor's appointment, picking up the kids.
Speaker 1: And some of you are like, no, I have to
Speaker 1: do this, or I have to drop off the kids.
Speaker 1: I have to pick up the kids. Write your your
Speaker 1: workout just as important as it is to take care
Speaker 1: of them, to take care of yourself, because your health,
Speaker 1: it deserves that same level of commitment as your doctor's appointment,
Speaker 1: as your meeting. As shuffling around, not shuffling, what is
Speaker 1: it shuttling around?
Speaker 2: You deserve that too.
Speaker 1: They go to hockey practice, they go to dance practice,
Speaker 1: they go to these things. And I always believe hockey
Speaker 1: and dance as an example, because that's what I hear
Speaker 1: the very very most. I think some people have piano
Speaker 1: piano lessons or they bring their kid to therapy.
Speaker 2: I hear that quite a bit as well.
Speaker 1: So that's your health deserves the exact same level of
Speaker 1: commitment your kids going to hockey practice. You should be
Speaker 1: exercising too, all right. Number seven, Review every week? Ask
Speaker 1: yourself what worked, what felt good, where your successors were,
Speaker 1: what didn't work, what got in your way? And what
Speaker 1: small adjustment can you make this week?
Speaker 2: Don't judge yourself.
Speaker 1: So when we did our last nutrition meeting, this is
Speaker 1: something I asked.
Speaker 2: I always ask like what was good this week?
Speaker 1: But when we wrapped up, it was do you have
Speaker 1: any barriers this week that you see might pop up? Like?
Speaker 1: What are those like little triangles that pop up from
Speaker 1: the water the Titanic hit one? Shoot iceberg?
Speaker 2: Oh geez, thank.
Speaker 1: You If you answered that before I thought about it, like,
Speaker 1: where where is your little iceberg in your week?
Speaker 2: Do you have one? I know that.
Speaker 1: One person said, Oh, well, it's my daughter's graduation, so
Speaker 1: I know that we're going to be going out, We're
Speaker 1: going to be stressed. There's a lot going on in
Speaker 1: graduation week. And I was like Okay, So what can
Speaker 1: you do to set yourself up for success? What's your
Speaker 1: mindset going into the week, and how can you hold
Speaker 1: strong and not throw everything to the wind for seven
Speaker 1: days because of like a two or three hour.
Speaker 2: Event one day. Where can you make your changes? What
Speaker 2: are you anticipating?
Speaker 1: Okay, so this is known, this is what I can control,
Speaker 1: this is what I can't control. Beautiful, don't judge yourself.
Speaker 2: Just adjust your sales.
Speaker 1: When you are working on your health and you're healthy living.
Speaker 1: It doesn't have to be perfec It's not about perfection.
Speaker 1: It never has been about perfection. If we always try
Speaker 1: to reach the perfection level, we're gonna fall short because
Speaker 1: every day is going to look different.
Speaker 2: Things are different.
Speaker 1: We deal with people, we deal with places, we deal
Speaker 1: with things. We cannot control a lot of those things.
Speaker 1: But what we can control we can make a priority.
Speaker 1: It's about learning. Evaluating is just data, all right. So
Speaker 1: speaking of icebergs is kind of ironic. Not to let
Speaker 1: us with the thing. One of my favorite parts, there's
Speaker 1: one of the Precision nutrition infographics. It has like this
Speaker 1: iceberg and it talks about like what people see, So
Speaker 1: people only will see your workout the healthy meal the
Speaker 1: weight loss. That might even be us like, okay, well
Speaker 1: we want to work out, we want to eat healthy,
Speaker 1: and we want to maybe lose weight. What people don't
Speaker 1: see is planning. You have a lot of planning that
Speaker 1: goes into your nutrition. You got a grocery shop, you
Speaker 1: have to meal prep. You're scheduling not to yourself, but
Speaker 1: whoever else is in your home. I know my dogs
Speaker 1: eat at a specific time in the morning, they a
Speaker 1: specific time in the evening. They do training at specific times.
Speaker 1: We also do a lot of sport training with our dogs,
Speaker 1: so we pay to go to different clubs and do
Speaker 1: certain things, and we do training and scheduling in that
Speaker 1: context as well. We also prioritize. I know that I
Speaker 1: am prioritizing my coaching and some of my business things
Speaker 1: that people don't always see as a priority, and then
Speaker 1: filling in the blanks around those things. I like to
Speaker 1: schedule my priorities in my calendar that way I can
Speaker 1: fit those things. Like I said, two things can be
Speaker 1: true at the same time. So I have time for
Speaker 1: my workouts, I have time for everybody else's workouts, and
Speaker 1: I also have time to take care of my animals
Speaker 1: and my spouse and everything else as well. My spouse
Speaker 1: is just a given, not that I put her at
Speaker 1: the bottom burner of those things. I work very hard not.
Speaker 2: To do that.
Speaker 1: So yeah, it's scheduling, it's your prior it's saying no
Speaker 1: to distractions. That's like the underneath layer of the iceberg
Speaker 1: as well. It's building routines in order to be successful
Speaker 1: in healthy living. A lot of it is also exercising
Speaker 1: saying no, So, hey, do you want to go to
Speaker 1: the bar? No? Hey, do you want to go and
Speaker 1: do this? This on a weeknight, I wake up a
Speaker 1: four o'clock in the morning. That answer is a no. Actually,
Speaker 1: recently my brother asked me like, oh, do you want
Speaker 1: to go and do this and go to a second
Speaker 1: beach and go for lunch and go for dinner? And
Speaker 1: it was like a weekend, and I was like, okay. Firstly,
Speaker 1: I don't love crowds. I know I'm an extroverted person,
Speaker 1: but I actually don't love crowds. And I don't like
Speaker 1: going out to restaurants to eat. I used to do
Speaker 1: that quite a bit as a kid. My family owned
Speaker 1: restaurants that restaurant food. To me, that was our version
Speaker 1: of eating at home, even though I was eating restaurant food.
Speaker 1: But now I like to cook. I like to grocery shop,
Speaker 1: and if I'm going out, it's for like a specialty cuisine.
Speaker 1: And it's not every week by any means. Sometimes it's
Speaker 1: not even once a month. So I said no, and
Speaker 1: then he literally was like mad on the phone and
Speaker 1: was like, when you're fifty sixty years old. He's like,
Speaker 1: do you ever leave Cedar Point. My business is at
Speaker 1: Cedar Point Drive, fifteen Cedar Point Drive in Barry, and
Speaker 1: he was like, do you ever.
Speaker 2: Leave Cedar Point. I was like what?
Speaker 1: And then I also live fairly close by. I won't
Speaker 1: tell you obviously this is public. I won't tell you
Speaker 1: where I live. I live in Barry, which you can
Speaker 1: get anywhere in Barry within twenty minutes, sometimes forty minutes
Speaker 1: if you're stuck by Costco or on the other side
Speaker 1: of town in the north end, doesn't matter. If you're
Speaker 1: trying to get across Berry sometimes it might take forty
Speaker 1: minutes on a busy day. But no, I don't generally
Speaker 1: leave this area. And he said, like, when you're fifty
Speaker 1: sixty years old, you're going to look back on your
Speaker 1: life and all you did was work and hang out
Speaker 1: with your dogs. And I was like, I like my life.
Speaker 1: I like my spouse. I'm not someone that's like, oh
Speaker 1: my gosh, I got to get out of my house.
Speaker 1: I need to escape my spouse. No, I like my home.
Speaker 1: I love being at my home. I love putting things together.
Speaker 1: I like fixing some things. I learn how to cut
Speaker 1: the gross. And I also like taking care of my business.
Speaker 1: I like planning things each month. I have to plan
Speaker 1: in advance because I used to plan just week by
Speaker 1: week and it doesn't give enough time for people to
Speaker 1: prepare or make their schedule as I would like them
Speaker 1: to do again scheduling prioritizing. So I'm busy. I'm constantly
Speaker 1: doing things, and I actually really like my business and
Speaker 1: I really like my home. So when I'm fifty years old,
Speaker 1: I'm gonna say, hey, I know that I'm satisfied with
Speaker 1: the things that I made a priority. Is there sometimes
Speaker 1: that I'd like to just be like, you know what,
Speaker 1: I'm just going to be zen, and maybe I do
Speaker 1: want to go out with a friend, or I do
Speaker 1: want to go shopping or whatever. Then I will say
Speaker 1: yes to what I really want to do. But I'm
Speaker 1: not going to say yes to someone or to something
Speaker 1: that I really really really actually can't wait to get
Speaker 1: home or I can't wait to go back to work.
Speaker 1: And some people might look at that and be like, oh,
Speaker 1: there's no balance in that. I'm not a firm believer
Speaker 1: that life has to be fifty to fifty all the time.
Speaker 1: There's sometimes when I'm feel I mean, like, eighty percent
Speaker 1: and twenty percent. I had to do the math, eighty
Speaker 1: ninety one hundred. There's sometimes I'm eighty percent business and
Speaker 1: twenty percent home life. And then few and far between,
Speaker 1: am I ever eighty percent home life and twenty percent business,
Speaker 1: because that's not how that works however, for me anyway.
Speaker 1: But there's sometimes that I'm like, you know what, I
Speaker 1: just I know that my burnout is coming. I have
Speaker 1: an incredibly high tolerance for burnout, so I know that
Speaker 1: I can operate very very high even under a lot
Speaker 1: of stressful situations, not always in the right way, but
Speaker 1: I know that I have a high tolerance for that.
Speaker 1: So I'm very very aware. And it's like, Okay, Christina,
Speaker 1: maybe you actually need to take a real day off.
Speaker 1: That doesn't usually occur. It looks like I'm at home,
Speaker 1: but I'm usually on the computer. I'm usually on we
Speaker 1: have a gym phone, usually answering text messages, emails and
Speaker 1: stuff like that because I'm the one that does that.
Speaker 1: So yeah, So sometimes it's saying no to those things
Speaker 1: and not caring about what other people think, like, oh,
Speaker 1: you never leave your house anywhore.
Speaker 2: Oh you never leave the gym, or you never do this.
Speaker 1: Sure, if you're in a rut and you don't love
Speaker 1: it and you're trying to get out, practicing saying no
Speaker 1: is going to be a beneficial thing. That's like when
Speaker 1: someone is always offering you food at a party and
Speaker 1: you're like, well, now I'm three sheets to the wind.
Speaker 1: Maybe it's alcohol, maybe it's food. I mean, three sheets
Speaker 1: to the wind is just like losing your shit, mostly
Speaker 1: primarily not necessarily being unsober drunk, I guess, but.
Speaker 2: Maybe that too.
Speaker 1: Maybe you can't say no, and that's where you're falling short,
Speaker 1: because then it takes you three four days to recover.
Speaker 1: Exercising no is just like a muscle. You get used
Speaker 1: to it after a while. I know that I am
Speaker 1: so confident in what it is that I am doing
Speaker 1: and how I feel and what I want my life
Speaker 1: to look like that. It took me a long time
Speaker 1: to tell people no because I was always afraid of
Speaker 1: what other people thought. I know, my yes is my yes,
Speaker 1: my no is my no. There's a very very very
Speaker 1: very small room for gray area, for wiggle room, because
Speaker 1: I know my mind is my mind and my data
Speaker 1: is my data. However, not everyone operates like that, and
Speaker 1: not everyone needs to operate like that. Again, it depends
Speaker 1: on what your priorities are, what your reason why is,
Speaker 1: and what you want all that work to look like
Speaker 1: that's underneath the iceberg and what your iceberg looks like
Speaker 1: on top. So if you're waiting for life, I don't know,
Speaker 1: like to slow down, you'll probably be waiting forever if
Speaker 1: you're always waiting for a less busy time, a less
Speaker 1: tired time. And in saying that, there's certain like life
Speaker 1: events like you move, people pass away, people are born,
Speaker 1: there's certain life events in milestones that happen that you're
Speaker 1: gonna be more busy, You're going to be tired. If
Speaker 1: you have a newborn child, you're going to be more tired.
Speaker 2: In that season.
Speaker 1: But hopefully, fingers crossed that tiredness doesn't last forever and
Speaker 1: there's sometimes when you feel like you don't have enough
Speaker 1: time because you're doing things for your kids. But then
Speaker 1: eventually maybe your kids grow up and they're more independent,
Speaker 1: then you're like, well, where did I go Now? I
Speaker 1: got to refine myself. So if you're always waiting for
Speaker 1: the right time, chances are there's not going to be
Speaker 1: a right time. Maybe instead is what is one small
Speaker 1: thing that you can do this week that makes your
Speaker 1: healthy living a little bit easier? I knew I threw
Speaker 1: a lot of stuff at you in the last little
Speaker 1: bit in the last conversation, in this conversation, But what
Speaker 1: is one small thing? Maybe the list of seven things
Speaker 1: that I just gave you. Maybe it's scheduling in one
Speaker 1: week of workouts. We have an app, the Transformation Station
Speaker 1: app our members can go in and reserve up to
Speaker 1: seven days in advance. Maybe it's making your commitment and
Speaker 1: not like canceling. Maybe it's getting there, and maybe getting
Speaker 1: there is going to look like making sure that you
Speaker 1: get to sleep on time, so then you are awake
Speaker 1: or also get to sleep on time if you're coming
Speaker 1: in the afternoon or at the evening, that you're not
Speaker 1: drained by time. It's time to go to your workout
Speaker 1: in the evening. Maybe it looks like making sure that
Speaker 1: you're eating throughout the day so your energy is not
Speaker 1: drained to get to your workouts. Lasting change is not
Speaker 1: built through extreme revenge body style leaps. It's not like, oh,
Speaker 1: all of a sudden, I'm going to wake up and
Speaker 1: everything's going to be perfect, because ninety nine percent of
Speaker 1: the time, those giant leaps are not as sustainable. It's
Speaker 1: built through the small choices, the small things to grocery shop,
Speaker 1: to plan your grocery shop, to plan what it is
Speaker 1: that you're cooking, making sure you have clean dishes in
Speaker 1: order to meal prep, making sure that you have enough
Speaker 1: of those dishes.
Speaker 2: To meal prep.
Speaker 1: Maybe it's I want to make sure that I have
Speaker 1: a new gym bag because I got to bring my
Speaker 1: shoes to and from the gym, and I want it
Speaker 1: to be a cute bag that I love because it's
Speaker 1: going to help me get motivated and then I'll be
Speaker 1: excited about bringing my shoes to the gym, and then
Speaker 1: that's going to become a second nature. So maybe it's
Speaker 1: it's those type of things. So again, take what you
Speaker 1: need from this conversation. I hope that you felt that
Speaker 1: this was encouraging and not judging. Take what you need
Speaker 1: from what I shared of what my routines are.
Speaker 2: If you hate it, then don't do it.
Speaker 1: We're all different, we all have different life experiences, we
Speaker 1: all have different lifestyles. At the end of the day,
Speaker 1: if you want your lifestyle to be healthy, healthy, nutritious,
Speaker 1: and have longevity in your life, then you will have
Speaker 1: to figure out a plan that works for you specifically.
Speaker 1: And as usual, I'm always rooting for you. So thanks
Speaker 1: for listening and I'll see you next time.
Speaker 2: Enjoy the day.