WEBVTT 1 00:00:05.160 --> 00:00:09.720 Welcome to the Transformation Station podcast. I'm Christina, owner, operator, 2 00:00:09.759 --> 00:00:12.839 and founder of the Transformation Station, and this is where 3 00:00:12.880 --> 00:00:16.399 we talk about getting stronger while navigating real life. If 4 00:00:16.440 --> 00:00:19.280 you're trying to stay consistent through the ups and the 5 00:00:19.320 --> 00:00:22.440 downs and everywhere else in between, this is for you, 6 00:00:23.879 --> 00:00:26.280 all right, before we dive in, first and foremost, I 7 00:00:26.320 --> 00:00:30.679 want to apologize about the sound on the last episode. 8 00:00:30.920 --> 00:00:32.759 I must have hit a setting, so we ended up 9 00:00:32.799 --> 00:00:36.640 with a beautiful surround sound echo. Now, if we were 10 00:00:36.640 --> 00:00:39.079 in a cathedral and we were singing and we were require, 11 00:00:39.399 --> 00:00:43.119 that would have sounded so beautiful. However we were not, 12 00:00:43.320 --> 00:00:46.600 so apologies on that. I'm working on the sound recording 13 00:00:46.640 --> 00:00:48.840 the podcast when I have guests on the show, so 14 00:00:49.079 --> 00:00:50.920 I will nail that in the next week before we 15 00:00:50.960 --> 00:00:54.320 have our next guest. Okay, today we are talking about 16 00:00:54.439 --> 00:00:58.560 ways to make time for your exercise and your nutrition. 17 00:00:58.679 --> 00:01:01.679 I hear this a lot, and I'm not saying this 18 00:01:01.799 --> 00:01:06.280 because it's summertime. And sometimes if I'm generally coaching the room, 19 00:01:06.319 --> 00:01:08.680 let's say, in a class, if I say, oh, make 20 00:01:08.680 --> 00:01:12.319 sure that you have your knee slightly bent, or you're breathing, 21 00:01:12.400 --> 00:01:16.120 or drop your butt, drain a plank. Sometimes people will 22 00:01:16.159 --> 00:01:18.000 be like, oh is that for me? Is she talking 23 00:01:18.040 --> 00:01:19.840 to me? Well, if the shoe fits, and take what 24 00:01:19.879 --> 00:01:23.840 you need from it. But in this episode we are 25 00:01:23.879 --> 00:01:27.280 talking about when people say like we just don't have time. 26 00:01:27.680 --> 00:01:30.680 So in saying that people have pausitive memberships at the 27 00:01:30.680 --> 00:01:35.079 Transformation Station because of reasons, not excuses. So if you 28 00:01:35.120 --> 00:01:37.400 are listening to this and you are currently a pause 29 00:01:37.400 --> 00:01:40.400 member because you are out of town, out of country, 30 00:01:40.400 --> 00:01:43.040 whatever it is that you are doing for the summertime 31 00:01:43.120 --> 00:01:46.959 or for August, this is not targeted to you. You 32 00:01:47.000 --> 00:01:49.200 can take what you need from this episode and leave 33 00:01:49.200 --> 00:01:51.400 whatever you don't. So there's no shame. I never want 34 00:01:51.400 --> 00:01:54.519 anyone to feel shame. Do what it is that you 35 00:01:54.840 --> 00:01:58.359 need to do. People have upgraded their memberships to be 36 00:01:58.400 --> 00:02:02.280 at the gym more because life allows for that and 37 00:02:02.359 --> 00:02:07.239 everything else in between. So from a business mindset, from 38 00:02:07.359 --> 00:02:10.879 a business stance, it's a wash. It's not here nor there. 39 00:02:11.680 --> 00:02:13.719 But I want to make sure that you, as a listener, 40 00:02:13.759 --> 00:02:15.520 are taken care of and you know that this is 41 00:02:15.560 --> 00:02:19.039 not finger pointing, because that is not something I. 42 00:02:19.000 --> 00:02:19.360 Like to do. 43 00:02:19.919 --> 00:02:22.800 Okay, So a lot of the times people are struggling 44 00:02:24.000 --> 00:02:27.120 because life is busy, and when you're busy, generally that 45 00:02:27.199 --> 00:02:32.800 also comes along stress. So busyness, stress, and sometimes we're 46 00:02:32.879 --> 00:02:36.120 tired because of all those things usually get lumped together. 47 00:02:36.479 --> 00:02:40.520 So today we're talking about different practical ways to make 48 00:02:40.560 --> 00:02:45.080 time for exercise and nutrition. This is something that I 49 00:02:45.759 --> 00:02:49.039 learned and I value through one of my certifications, which 50 00:02:49.080 --> 00:02:52.840 is called Precision Nutrition. It's more about the healthy habits, 51 00:02:52.919 --> 00:02:56.199 less about like the rules and regulations, but more about 52 00:02:56.400 --> 00:02:59.680 meeting people with where they're at and going from there. 53 00:03:00.080 --> 00:03:02.879 So one of the number one things I have said 54 00:03:02.919 --> 00:03:06.800 this for many many years is knowing your why. Your 55 00:03:07.039 --> 00:03:10.840 reason why is what's going to propel you forward. It's 56 00:03:11.199 --> 00:03:14.719 the reason why people join the transformation station or join 57 00:03:14.800 --> 00:03:17.520 a gym. It's the reason why we do things. The 58 00:03:17.599 --> 00:03:21.000 reason why is why are you in maybe your profession 59 00:03:21.120 --> 00:03:24.439 or your career, or why is it that you cultivated 60 00:03:24.960 --> 00:03:28.560 a family life? And why is it that you are exercising? 61 00:03:28.639 --> 00:03:31.120 Why do you want to eat healthier? So a lot 62 00:03:31.159 --> 00:03:33.960 of the times people are like, I just want to 63 00:03:34.000 --> 00:03:38.400 be healthy, but why why do you want to get healthier? 64 00:03:39.919 --> 00:03:43.080 If your reason is well, I just should get healthy, 65 00:03:43.599 --> 00:03:47.080 that's not going to last. There has to be something 66 00:03:47.120 --> 00:03:49.240 deeper that you can hold on to when the going 67 00:03:49.319 --> 00:03:52.439 gets tough. Something I like to do as the rocking 68 00:03:52.520 --> 00:03:54.800 chair challenge, is when you close your eyes and you 69 00:03:54.840 --> 00:03:59.840 imagine yourself like twenty thirty years later and you're in 70 00:03:59.840 --> 00:04:04.240 your rocking chair and you're wondering, what does my life 71 00:04:04.599 --> 00:04:08.319 look like if I stick with my exercise and my 72 00:04:08.400 --> 00:04:12.919 nutrition or maybe whatever goals that you have, If I 73 00:04:12.960 --> 00:04:16.240 stick to it, what will my life look like? And 74 00:04:16.480 --> 00:04:19.600 in the contrast, because sometimes fear can be a bigger 75 00:04:19.600 --> 00:04:25.600 motivator than excitedness or excitement, what happens if you don't 76 00:04:25.800 --> 00:04:28.800 stick to it? What happens if you don't eat healthy? 77 00:04:28.879 --> 00:04:31.519 What happens if you don't move your body and exercise? 78 00:04:32.000 --> 00:04:36.120 How will that affect my family? How will that affect 79 00:04:36.160 --> 00:04:40.879 my confidence? How will that affect my energy? And how 80 00:04:40.920 --> 00:04:43.680 is that going to affect my future? So those are 81 00:04:43.720 --> 00:04:45.519 things that I like to think about, so you can 82 00:04:45.560 --> 00:04:49.040 ask yourself. I'm going to ask you, how is if 83 00:04:49.079 --> 00:04:52.839 you continue, how is that going to affect your family, 84 00:04:52.959 --> 00:04:57.399 your confidence, your energy, and your future. On the contrast 85 00:04:57.439 --> 00:05:02.079 to that, if you do not put focus into your 86 00:05:02.079 --> 00:05:07.120 exercise and your nutrition and your mobility and longevity, How 87 00:05:07.199 --> 00:05:10.399 is this going to affect your family? How is this 88 00:05:10.480 --> 00:05:16.279 going to affect your confidence, your energy, your future. 89 00:05:15.959 --> 00:05:16.680 And your life? 90 00:05:17.480 --> 00:05:20.279 Your reason? There's no wrong answers, and I can't hear 91 00:05:20.319 --> 00:05:24.720 your thoughts. There's no wrong answers, but your reason. It 92 00:05:24.800 --> 00:05:27.759 has to matter to you. It's not about what you 93 00:05:27.879 --> 00:05:28.720 think you should be. 94 00:05:29.240 --> 00:05:31.000 And I've seen over the years. 95 00:05:31.439 --> 00:05:35.360 I've been doing personal training and coaching since i was 96 00:05:35.439 --> 00:05:38.439 in my twenties and I'm about to hit my forties. 97 00:05:38.639 --> 00:05:40.560 I've been doing this for a long time. I've met 98 00:05:40.560 --> 00:05:42.160 a lot of people and I've heard a lot of 99 00:05:42.160 --> 00:05:47.000 different reasons. There is a lot of the times there's 100 00:05:47.079 --> 00:05:48.399 a revenge body. 101 00:05:48.600 --> 00:05:50.560 And this usually happens. 102 00:05:50.480 --> 00:05:56.800 Like after a breakup or after like maybe a divorce. Generally, 103 00:05:56.839 --> 00:05:58.920 it was when I was younger, I saw this a 104 00:05:58.959 --> 00:06:02.560 loteple would transform their bodies. They would do it very quickly. 105 00:06:02.600 --> 00:06:05.319 They had like the revenge body, like if they were 106 00:06:05.439 --> 00:06:08.560 broken up with They're like, oh, they're going to regret it. 107 00:06:08.639 --> 00:06:10.759 Usually it stems from a lot of hurt because they 108 00:06:10.759 --> 00:06:14.920 don't know how to focus on what it is that 109 00:06:15.360 --> 00:06:17.600 they need, or they just obsess over I. 110 00:06:17.560 --> 00:06:18.399 Want to look different. 111 00:06:18.439 --> 00:06:20.759 If there was a specific reason why they were broken up, 112 00:06:21.759 --> 00:06:24.399 and generally revenge bodies, I will say right out of 113 00:06:24.439 --> 00:06:28.399 the gate, they don't last because eventually that pain that 114 00:06:28.439 --> 00:06:33.040 they're channeling to look a certain way. Usually when people 115 00:06:33.079 --> 00:06:36.720 start to heal in that context, they end up not 116 00:06:36.920 --> 00:06:41.439 keeping up their lifestyle because that reason why was incredibly fleeting, 117 00:06:41.560 --> 00:06:44.480 because as they heal, they no longer give a shit 118 00:06:44.560 --> 00:06:47.360 about their ex partner. So then that thing that they've 119 00:06:47.560 --> 00:06:51.680 held on to it didn't last, so they reverted back 120 00:06:51.759 --> 00:06:55.480 to what they do when they're at their own version, 121 00:06:55.560 --> 00:06:58.759 of their mentally healthy version of themselves. So there's like 122 00:06:58.839 --> 00:07:02.519 a weird balance there. I've seen people that are like, 123 00:07:02.560 --> 00:07:04.519 you know what, I feel freedom. I needed to get 124 00:07:04.519 --> 00:07:06.879 out of that relationship, and I see them change their 125 00:07:07.000 --> 00:07:10.120 entire lives and they come back to themselves and it's 126 00:07:10.120 --> 00:07:13.879 a healthy version, and then they're able to keep up 127 00:07:13.959 --> 00:07:17.480 their strength, They're able to keep up their healthy living, 128 00:07:17.519 --> 00:07:20.480 their lifestyle. And I'm not just talking about a body 129 00:07:21.199 --> 00:07:25.439 aesthetic and in saying that, everyone has their reasons. It 130 00:07:25.480 --> 00:07:28.120 can be for an aesthetic reason, it can be for 131 00:07:28.560 --> 00:07:31.040 a health reason, and two things also can be true 132 00:07:31.079 --> 00:07:33.680 at the same time. For me, I keep those two 133 00:07:33.720 --> 00:07:35.879 things very true, because I want to feel good in 134 00:07:35.920 --> 00:07:39.399 my clothes, and to me, that is being a little 135 00:07:39.439 --> 00:07:42.560 bit smaller in my body as to what I am 136 00:07:42.759 --> 00:07:45.160 at this point and what I was even years ago. 137 00:07:46.000 --> 00:07:49.319 But it's not being a small version. It's just being 138 00:07:49.560 --> 00:07:52.560 a little bit smaller version of myself. However, that is 139 00:07:52.600 --> 00:07:54.560 still going to be strong, it's still going to be fed, 140 00:07:54.600 --> 00:07:57.360 it's still going to be badass. I never want to 141 00:07:57.399 --> 00:08:00.920 be frail, So take what you need from that. Know 142 00:08:01.000 --> 00:08:04.079 what your reason why is. And this isn't a quick thing. 143 00:08:04.120 --> 00:08:06.240 This isn't a quick answer. Sometimes you might be like, oh, 144 00:08:06.240 --> 00:08:08.360 this is my reason why. Maybe you've already joined the 145 00:08:08.399 --> 00:08:09.720 gym and you came in and you're like, yeah, I 146 00:08:09.759 --> 00:08:11.360 just want to do better for myself. I just want 147 00:08:11.360 --> 00:08:14.879 to feel good. It doesn't matter what the circumstances are 148 00:08:14.959 --> 00:08:17.079 in that context. But why is it that you want 149 00:08:17.120 --> 00:08:21.000 to do what you want to do? So that's the 150 00:08:21.079 --> 00:08:25.040 number one thing is know your why. Secondly is identify 151 00:08:25.120 --> 00:08:28.920 what your priorities are. We all make time for what's 152 00:08:28.959 --> 00:08:32.320 the most important. And like we always hear like, oh 153 00:08:32.360 --> 00:08:34.559 we have the same twenty four hours in a day, 154 00:08:34.600 --> 00:08:37.759 not really, like there's certain things that I don't have 155 00:08:37.799 --> 00:08:40.759 experience in, and there's certain things that I do that 156 00:08:40.840 --> 00:08:42.720 other people don't have experiences in. 157 00:08:42.799 --> 00:08:43.120 Either. 158 00:08:43.879 --> 00:08:46.720 There's this thing that is circulating social media right now, 159 00:08:46.960 --> 00:08:48.639 and it talks about like, oh, if you don't have 160 00:08:48.720 --> 00:08:50.200 this and you don't do that, then sit down. 161 00:08:50.240 --> 00:08:51.480 I don't want to hear your advice. 162 00:08:52.360 --> 00:08:55.279 I don't operate like that because I do believe that 163 00:08:55.320 --> 00:08:58.399 people from different experiences have something valuable. 164 00:08:57.960 --> 00:08:58.840 To bring to the table. 165 00:08:59.279 --> 00:09:01.559 So, yeah, there might be a twenty five year old 166 00:09:01.600 --> 00:09:03.200 that I'm going to listen to her advice and I'm 167 00:09:03.240 --> 00:09:04.919 going to take what I need from it and leave 168 00:09:04.960 --> 00:09:10.080 the rest. There's some people that are how do you 169 00:09:10.080 --> 00:09:12.440 call it, like pre and post nail. I have a 170 00:09:12.440 --> 00:09:14.320 certification in this, but I don't use it. I don't 171 00:09:14.360 --> 00:09:17.759 exercise my pre and post natal. However, there's some people 172 00:09:17.840 --> 00:09:22.240 that are specifically teaching about pre and postnatal and am 173 00:09:22.279 --> 00:09:23.360 I going to take their advice? 174 00:09:23.600 --> 00:09:25.120 I've never had a child. 175 00:09:25.840 --> 00:09:27.679 Yeah, I'm going to take their advice, and I'm going 176 00:09:27.759 --> 00:09:29.519 to take what I need from that, and then I'm 177 00:09:29.519 --> 00:09:32.639 going to move on the same way that there's sometimes 178 00:09:32.679 --> 00:09:35.799 people are like Christina, I like what you have to offer. No, 179 00:09:35.919 --> 00:09:39.399 I've never been four hundred pounds. No, I've never been bedridden. No, 180 00:09:39.480 --> 00:09:43.120 I've never been those experiences. I've never owned a business. However, 181 00:09:43.240 --> 00:09:44.559 I'm going to listen to what you have to say 182 00:09:44.559 --> 00:09:46.840 because you also have a lot of experiences with a 183 00:09:46.879 --> 00:09:49.200 lot of people, a lot of people, and a lot 184 00:09:49.200 --> 00:09:51.159 of different personalities and a lot of different goals. And 185 00:09:51.200 --> 00:09:54.279 I've helped people that don't look like me and they 186 00:09:54.320 --> 00:09:56.799 don't operate with the same life experiences that I do, 187 00:09:56.879 --> 00:09:58.919 and I've been able to help them change their entire 188 00:09:58.960 --> 00:10:01.200 lives and hit their goals. So, no, I have not 189 00:10:01.360 --> 00:10:03.559 had kids. However, I have a lot of good stuff 190 00:10:03.559 --> 00:10:07.240 and health and fitness to offer people. You having a 191 00:10:07.320 --> 00:10:10.720 child does not define your entire life, even though sometimes 192 00:10:10.759 --> 00:10:14.840 I hear that it does. So there's certain things, there's 193 00:10:14.919 --> 00:10:18.320 certain priorities. I know that my priority is not making 194 00:10:18.360 --> 00:10:21.120 sure that my kid is getting to dance practice, because 195 00:10:21.120 --> 00:10:25.080 I don't have that priority. My priority might be that 196 00:10:25.200 --> 00:10:27.159 I want to take my dog out to a field 197 00:10:27.200 --> 00:10:30.159 to go run, to go exercise. That is one of 198 00:10:30.159 --> 00:10:33.279 my priorities. One of my priorities is making sure that 199 00:10:33.320 --> 00:10:37.120 I'm talking to people that need assistance at the transformation station. 200 00:10:37.600 --> 00:10:40.919 Not necessarily when I'm teaching classes, because I do not 201 00:10:41.080 --> 00:10:43.159 have time to answer people that are not in front 202 00:10:43.159 --> 00:10:44.960 of me while I have people in front of me. 203 00:10:45.320 --> 00:10:47.759 So for me, a priority is not just taking care 204 00:10:47.799 --> 00:10:50.360 of people while I'm coaching, but it's also the stuff 205 00:10:50.399 --> 00:10:53.279 that I'm doing behind the scenes. So I may not 206 00:10:53.320 --> 00:10:55.919 be able to go out in the evening because people 207 00:10:56.000 --> 00:10:57.720 that are members at the gym are at work all 208 00:10:57.759 --> 00:10:59.679 day and then they need my help in the evening 209 00:11:00.080 --> 00:11:04.240 to do specific things. So that, to me is my priority. 210 00:11:04.279 --> 00:11:07.000 There is no nine to five job. However, you might 211 00:11:07.039 --> 00:11:09.200 have a nine to five job and that might also 212 00:11:09.279 --> 00:11:12.279 be your priority because maybe you have bills to pay 213 00:11:13.200 --> 00:11:17.080 as an example. So like those are certain things that 214 00:11:17.159 --> 00:11:21.080 are priorities, and then you can also dissect and look 215 00:11:21.080 --> 00:11:22.200 at where your time goes. 216 00:11:22.960 --> 00:11:24.159 Speaking of social. 217 00:11:23.840 --> 00:11:27.840 Media, I'm on social media quite a bit because I'm 218 00:11:27.879 --> 00:11:33.240 always posting. I try to not have personal social media 219 00:11:33.320 --> 00:11:36.200 for a while. It's all linked together, it's all branded together, 220 00:11:36.279 --> 00:11:40.440 the transformation station between that and my social media platform 221 00:11:40.519 --> 00:11:44.279 at Christina Romeda on Instagram. I don't have personal Facebook. 222 00:11:44.480 --> 00:11:45.000 I just don't. 223 00:11:45.120 --> 00:11:48.840 I don't love it, I don't have time for it. However, 224 00:11:48.879 --> 00:11:51.399 I still use Instagram and I have a business page 225 00:11:51.519 --> 00:11:55.840 for Facebook for the Transformation Station. So I know that 226 00:11:56.000 --> 00:11:58.320 me taking care of business is also me being present 227 00:11:58.399 --> 00:12:01.240 on social media. And don't get me wrong, I do 228 00:12:01.440 --> 00:12:02.440 love me a good reel. 229 00:12:02.559 --> 00:12:03.360 I like to laugh. 230 00:12:04.080 --> 00:12:07.960 I'd like to see different reels. But I also know 231 00:12:08.000 --> 00:12:09.879 that I need to protect where my time is on 232 00:12:09.919 --> 00:12:14.080 social media. Same like TV. How many hours are you 233 00:12:14.080 --> 00:12:17.120 spending watching TV? How much time are you spent scrolling? 234 00:12:17.480 --> 00:12:20.200 Maybe you're doing extra errands, Because sometimes it's not about 235 00:12:20.240 --> 00:12:24.320 finding more time, but it's finding what deserves your time. 236 00:12:25.600 --> 00:12:26.639 So I know that. 237 00:12:26.559 --> 00:12:28.720 If I say I can't get to class in the morning, 238 00:12:29.000 --> 00:12:31.600 but I'm in my bed scrolling social media down a 239 00:12:31.639 --> 00:12:34.879 bunny trail for thirty forty to fifty minutes, that's the 240 00:12:34.919 --> 00:12:37.200 same time frame I could have got up and done 241 00:12:37.240 --> 00:12:39.840 a workout in the morning, the same way as after 242 00:12:39.879 --> 00:12:42.039 work people say I don't have time, but as soon 243 00:12:42.080 --> 00:12:45.080 as they go home, they take off the bra maybe hopefully, 244 00:12:45.440 --> 00:12:47.399 and then they sit on the couch for two hours 245 00:12:48.120 --> 00:12:50.120 and then they get up and they make dinner. The 246 00:12:50.120 --> 00:12:52.000 same two hours that you sat on your couch, you 247 00:12:52.039 --> 00:12:55.399 could have gotten some exercise. So that's just different examples 248 00:12:55.440 --> 00:12:58.279 of how you're spending your time. Is the TV your 249 00:12:58.320 --> 00:13:01.840 priority and your rest and relaxation or is getting to 250 00:13:01.919 --> 00:13:05.799 a workout your priority? So I'm not saying that from 251 00:13:06.159 --> 00:13:10.879 a judging perspective, but that happens quite a bit. So 252 00:13:11.120 --> 00:13:13.919 take what you need also from that one, what deserves 253 00:13:14.279 --> 00:13:18.039 your time. The third thing is keep a time diary. 254 00:13:18.399 --> 00:13:20.799 I know that I use the Finch app now. One 255 00:13:20.840 --> 00:13:23.159 of our members introduced me to it and I have 256 00:13:23.399 --> 00:13:25.840 taken the bull by the horns and ran with this 257 00:13:25.919 --> 00:13:29.440 Finch app. It is like a to do self care 258 00:13:29.600 --> 00:13:33.159 type of app, but even just where you spend your time, 259 00:13:34.279 --> 00:13:36.279 you can keep track of it for a few days. 260 00:13:36.559 --> 00:13:38.960 You can write down exactly how you spend your time. 261 00:13:39.159 --> 00:13:41.080 I know on the Finch app, I have my to 262 00:13:41.159 --> 00:13:43.279 do list based on morning, noon, and night, and you 263 00:13:43.320 --> 00:13:47.240 can even add specific times. So you might be surprised 264 00:13:47.279 --> 00:13:51.440 how much time disappears when you're on your phone, your 265 00:13:51.519 --> 00:13:55.320 time that you are spending doing specific things, and also 266 00:13:55.480 --> 00:13:58.120 how many small gaps of time that you actually do 267 00:13:58.279 --> 00:14:02.519 have and actually don't have as well. You don't know 268 00:14:02.519 --> 00:14:04.960 how busy you are for the day and where you 269 00:14:05.000 --> 00:14:09.039 can realistically fit movement in or also where can you 270 00:14:09.080 --> 00:14:12.879 realistically fit in meal prep? So awareness when when you 271 00:14:12.919 --> 00:14:15.240 when you know what you're doing, like you don't know 272 00:14:15.279 --> 00:14:18.480 what you don't know? So when you create that awareness, 273 00:14:18.639 --> 00:14:20.440 I'm doing like this circle with my hand. When you 274 00:14:20.440 --> 00:14:24.480 create awareness, it creates change. The number four thing is 275 00:14:24.720 --> 00:14:29.799 increasing activity in small increments. You don't need hours at 276 00:14:29.840 --> 00:14:31.759 a time, you don't need the whole evening or the 277 00:14:31.799 --> 00:14:37.000 whole morning. But you can ask yourself what do you 278 00:14:37.120 --> 00:14:39.720 what do you need? If sometimes you can get to 279 00:14:39.759 --> 00:14:41.759 the gym, you can get in a workout. Sometimes you 280 00:14:41.759 --> 00:14:43.759 don't have the time to commute. If you have a 281 00:14:43.799 --> 00:14:45.799 long commute. I know we've had members come as far 282 00:14:45.840 --> 00:14:49.919 as Bolton New Market with Sega Beach to the Transformation Station. 283 00:14:50.639 --> 00:14:53.399 Some people come from ra Modante, some people come from Arialia, 284 00:14:53.519 --> 00:14:56.519 some people come from Bradford to come do classes at 285 00:14:56.559 --> 00:14:59.519 the Transformation Station. I understand that seven days a week 286 00:14:59.639 --> 00:15:02.159 that may not be feasible, but where can you put 287 00:15:02.200 --> 00:15:05.360 an extra movement because maybe you can still go for 288 00:15:05.399 --> 00:15:07.919 a walk for fifteen minutes. Maybe you can prep your 289 00:15:08.000 --> 00:15:10.639 lunch while you're also cooking dinner. You can cook some 290 00:15:10.679 --> 00:15:13.360 extra stick in the fridge. Can you stretch while you're 291 00:15:13.399 --> 00:15:16.960 watching TV. I know I have a recliner, so I'll 292 00:15:16.960 --> 00:15:20.559 take one of my scrapers and I'll scrape my muscles 293 00:15:20.600 --> 00:15:24.240 while I'm watching TV. I'll stretch, I'll do different ankle rotations. Like, 294 00:15:24.279 --> 00:15:27.919 There's always different movement patterns that you can do while 295 00:15:27.919 --> 00:15:33.159 you're doing other things. So small habits done consistently is 296 00:15:33.159 --> 00:15:35.679 better than doing absolutely freaking nothing. At the end of 297 00:15:35.679 --> 00:15:38.639 the day, if you don't have an hour, you don't 298 00:15:38.679 --> 00:15:41.879 have two hours, where can you fit in some. 299 00:15:42.000 --> 00:15:42.759 Type of movement. 300 00:15:43.000 --> 00:15:44.679 I know sometimes we're like, oh, well, we just can't 301 00:15:44.720 --> 00:15:46.600 do it, so we may as well do nothing. But 302 00:15:46.679 --> 00:15:50.279 something is going to be better than nothing. The fifth 303 00:15:50.279 --> 00:15:55.159 thing is make healthy choices easier. You can set yourself 304 00:15:55.240 --> 00:15:59.000 up for success. I know that I don't. I'm in 305 00:15:59.039 --> 00:16:00.600 and out of the house like all day. I'm in 306 00:16:00.639 --> 00:16:03.559 and out of the transformation station all day. Like last week, 307 00:16:03.600 --> 00:16:05.559 I think I coached maybe four no I ended up 308 00:16:05.559 --> 00:16:08.200 coaching five days a week last week, even though it 309 00:16:08.200 --> 00:16:10.200 appeared that I had two days off back to back, 310 00:16:10.559 --> 00:16:13.799 both days and evenings and mornings, I was in the gym. 311 00:16:14.399 --> 00:16:16.320 So Tuesday morning I got to the gym about six 312 00:16:16.440 --> 00:16:18.840 thirty in the morning. I was not coaching any classes 313 00:16:18.840 --> 00:16:21.879 on Tuesday, but I was there all morning, came home, 314 00:16:21.960 --> 00:16:24.360 had an appointment on Zoom, went back to the gym, 315 00:16:24.440 --> 00:16:28.360 had another appointment, appointment, appointment, then I came home and 316 00:16:28.399 --> 00:16:31.679 had another appointment on Zoom. So like I was everywhere 317 00:16:31.679 --> 00:16:35.399 on Tuesday, I didn't quit until the evening time. Thankfully, 318 00:16:35.519 --> 00:16:37.679 I'm on a little bit of a resty rest from 319 00:16:37.919 --> 00:16:41.639 my almost everyday workouts, just so I can recuperate and 320 00:16:41.720 --> 00:16:45.440 have a rehabilitation type of week. Even though I am 321 00:16:45.440 --> 00:16:47.799 still working out at least three times for the week, 322 00:16:47.799 --> 00:16:50.840 It's not five and six workouts a week, so I 323 00:16:50.879 --> 00:16:53.399 did have time for that. But I do know that 324 00:16:53.720 --> 00:16:57.000 when I make my food more convenient for me to 325 00:16:57.039 --> 00:17:00.440 grab that I am setting myself up for success. So 326 00:17:00.440 --> 00:17:02.039 when I can open the fridge and right now we 327 00:17:02.080 --> 00:17:05.440 actually have say half a veggie tray in there, because 328 00:17:05.480 --> 00:17:08.720 yours truly throughout the week eight the other half except 329 00:17:08.759 --> 00:17:11.039 not the celery and not a whole lot of carrots. 330 00:17:11.079 --> 00:17:15.319 But I love me some broccoli. I like rob broccoli, 331 00:17:15.319 --> 00:17:18.039 and a like cauliflower. Chris really the. 332 00:17:18.000 --> 00:17:20.160 Other thing, she doesn't care much. She's not that biggy. 333 00:17:20.799 --> 00:17:23.880 So keep your healthy snacks visible. Prep your lunches ahead 334 00:17:23.880 --> 00:17:26.079 of time. Like I said, like when you're cooking dinner, 335 00:17:26.200 --> 00:17:28.519 can you put aside something for your lunch the next day? 336 00:17:29.160 --> 00:17:30.119 Keep water nearby. 337 00:17:30.279 --> 00:17:33.720 I have my Stanley mug on my kitchen counter at 338 00:17:33.759 --> 00:17:36.039 all times, so I know that i can just grab 339 00:17:36.079 --> 00:17:37.400 it and drink it. I'm in and out of the 340 00:17:37.440 --> 00:17:39.599 kitchen all day, not necessarily for eating, but also to 341 00:17:39.680 --> 00:17:43.319 let my dogs outside. I'm just always walking around, so 342 00:17:43.359 --> 00:17:46.559 I know in my office I have another I'm gonna 343 00:17:46.559 --> 00:17:49.440 call it the water carrier. Honestly, I got two Stanley 344 00:17:49.440 --> 00:17:51.400 cups in the house. I got one upstairs and one 345 00:17:51.440 --> 00:17:54.039 down here. And I also have a plastic Hello Kitty 346 00:17:54.799 --> 00:17:57.559 water bottle that I'm not using as often anymore. But 347 00:17:57.640 --> 00:18:00.720 I know that I have my water everywhere because I 348 00:18:00.759 --> 00:18:04.680 tend to not drink a whole lot of water during 349 00:18:04.680 --> 00:18:07.440 the day. While I'm coaching or at the gym, I'm 350 00:18:07.480 --> 00:18:11.160 always drinking water because I'm always talking. But that's another 351 00:18:11.200 --> 00:18:13.720 way you can get in extra types of water. 352 00:18:14.200 --> 00:18:15.519 If you rush in the morning. 353 00:18:15.640 --> 00:18:17.359 I know that even when I'm coaching, I got to 354 00:18:17.359 --> 00:18:19.759 be up by four o'clock in the morning. Sometimes four 355 00:18:19.880 --> 00:18:22.200 or thirty, depending on what I have to do before 356 00:18:22.200 --> 00:18:25.799 I actually go into coach, because oftentimes I'm still working 357 00:18:25.799 --> 00:18:29.000 on projects even at four o'clock in the morning. The 358 00:18:29.079 --> 00:18:30.960 other morning, I was up at three o'clock trying to 359 00:18:30.960 --> 00:18:34.559 put out fires from that evening, and I got all 360 00:18:34.599 --> 00:18:36.880 my fires put out by six oh five. 361 00:18:36.759 --> 00:18:38.599 In the morning, ding ding on my watch. 362 00:18:38.640 --> 00:18:42.160 I was like, yes, this is beautiful, but I know 363 00:18:42.240 --> 00:18:45.720 that helping, helping to get me out the door efficiently 364 00:18:46.039 --> 00:18:49.680 is putting my clothes aside. So even packing your gym 365 00:18:49.720 --> 00:18:51.720 bag the night before, if you know you're catching a 366 00:18:51.759 --> 00:18:55.240 class maybe before work, maybe at lunchtime because we have 367 00:18:55.279 --> 00:18:58.039 a twelve to fifteen class Monday to Friday a special 368 00:18:58.079 --> 00:19:00.920 plug in there, or maybe you're going right after work. 369 00:19:01.119 --> 00:19:02.799 So when you wake up in the morning, it's easy 370 00:19:02.839 --> 00:19:04.319 just to grab your bag. You know what you need, 371 00:19:04.359 --> 00:19:07.359 and then you're also grabbing things so you're not showing 372 00:19:07.440 --> 00:19:09.319 up at the gym. You're like, oh, where's my socks, 373 00:19:09.440 --> 00:19:12.079 or if you need to get changed before you go 374 00:19:12.119 --> 00:19:13.799 to work, it's like, oh no, I forgot to pack 375 00:19:13.799 --> 00:19:15.400 my underpants and now I got to go to work 376 00:19:15.440 --> 00:19:18.559 with no wonder bands. So like packing your bag. Not 377 00:19:18.640 --> 00:19:20.480 being in a rush will really help set you up 378 00:19:20.519 --> 00:19:24.640 for success. Like I said, also keeping water nearby. I 379 00:19:24.720 --> 00:19:27.480 have like a little water bottle that I also it's 380 00:19:27.559 --> 00:19:28.799 my driving water bottle. 381 00:19:30.079 --> 00:19:33.440 And also like when you like we're. 382 00:19:33.279 --> 00:19:36.599 Talking about implementing different things, but if you subtract all 383 00:19:36.640 --> 00:19:39.759 the noise, that also will help too. So remove as 384 00:19:39.839 --> 00:19:43.160 many barriers as possible that get into your way. Like 385 00:19:43.200 --> 00:19:44.880 I know there's some people that they have like that 386 00:19:44.920 --> 00:19:47.720 little I think it's called the brick, not the store. 387 00:19:47.720 --> 00:19:49.680 It's like a little app and you can stick like 388 00:19:49.720 --> 00:19:51.880 this little square thing, so you can turn off your 389 00:19:51.920 --> 00:19:53.799 phone and you have to go to the other side 390 00:19:53.799 --> 00:19:55.599 of the room to tap your phone in order to 391 00:19:56.759 --> 00:20:01.920 unblock like your social media or you're not productivity apps. 392 00:20:01.720 --> 00:20:02.440 That's the way. 393 00:20:02.480 --> 00:20:04.680 I don't do that, but that's a way to remove 394 00:20:04.720 --> 00:20:08.279 as many barriers as possible. Will Power will fade, motivation 395 00:20:08.440 --> 00:20:11.640 does fade, but your systems don't fade. When you have 396 00:20:11.839 --> 00:20:17.039 planned good systems, it instantly becomes that's your discipline and 397 00:20:17.039 --> 00:20:19.839 then you go on autopilot. So I know that when 398 00:20:19.880 --> 00:20:21.920 I wake up, it doesn't matter what time of day. 399 00:20:21.920 --> 00:20:24.759 It is one thing that I do Monday to Sunday. 400 00:20:24.880 --> 00:20:27.200 Every single day of the week. As soon as I 401 00:20:27.240 --> 00:20:31.000