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 --> 00:00:22.399 downs and everywhere else in between, this is for you. 6 00:00:23.920 --> 00:00:27.440 There's this crazy idea that before we start something doesn't 7 00:00:27.440 --> 00:00:30.280 matter what it is that we need to feel ready. 8 00:00:30.320 --> 00:00:32.719 We have to be one hundred and twenty percent prepared 9 00:00:32.960 --> 00:00:38.280 and have like this flawless plan, and like motivation doesn't 10 00:00:38.320 --> 00:00:40.079 just knock on the door, Like that's something that we 11 00:00:40.119 --> 00:00:43.719 talk about quite often. Confidence doesn't show up all of 12 00:00:43.759 --> 00:00:47.439 a sudden, it's like, Okay, let's go, we're ready. Confidence, 13 00:00:47.479 --> 00:00:50.799 as we spoke about before, and motivation, it happens when 14 00:00:50.799 --> 00:00:54.200 we actually show up first. So like that to me 15 00:00:54.560 --> 00:00:57.399 is something that is very important when we talk about 16 00:00:57.439 --> 00:01:00.640 fitness and our journeys because I know that's start again 17 00:01:00.799 --> 00:01:03.560 can Honestly, I've started again how many times, like over 18 00:01:03.640 --> 00:01:07.159 and over again in how many decades, but like starting 19 00:01:07.200 --> 00:01:10.200 again can feel harder than starting for the first time. 20 00:01:10.599 --> 00:01:12.719 And I remember, like even now, like I'm on a 21 00:01:12.799 --> 00:01:15.760 roll with my fat loss journey again, and that's where 22 00:01:15.760 --> 00:01:19.959 I'm at personally, like I've I've implemented exercise as a 23 00:01:19.959 --> 00:01:23.319 part of my everyday lifestyle to feel more energy, to 24 00:01:23.359 --> 00:01:27.560 feel more confident, and it's truly genuinely changed my life 25 00:01:27.840 --> 00:01:31.239 for the better. And I will always be thankful for 26 00:01:31.319 --> 00:01:34.680 those hard things that I've gone through. But I know 27 00:01:34.799 --> 00:01:38.480 that when it comes to my weight loss and weight 28 00:01:38.519 --> 00:01:42.000 gain and starting all over again, like man, it's discouraging 29 00:01:42.040 --> 00:01:44.879 sometimes and it's embarrassing, and a lot of people, I think, 30 00:01:44.959 --> 00:01:47.239 like we don't talk about those things, but it is 31 00:01:47.280 --> 00:01:49.959 something that happens to the best of us. And when 32 00:01:50.000 --> 00:01:52.920 you've never done things like that before, like you don't 33 00:01:52.920 --> 00:01:56.319 really have anything to compare it to. Like you're first 34 00:01:56.319 --> 00:01:59.560 starting your journey, things are starting to shift, you feel awesome, 35 00:02:00.040 --> 00:02:02.439 and there's not really that comparison to be like, oh, 36 00:02:02.519 --> 00:02:04.959 last time I did it, it was like this because 37 00:02:05.040 --> 00:02:08.680 you're experiencing things for the very first time. But when 38 00:02:08.719 --> 00:02:12.719 you're coming back to yourself and your routine, you do 39 00:02:12.800 --> 00:02:16.039 have something to compare it to, and you remember what 40 00:02:16.120 --> 00:02:18.719 you used to lift, and you remember how long you 41 00:02:18.719 --> 00:02:21.439 could exercise before, you remember that endurance that you built up, 42 00:02:21.639 --> 00:02:24.840 You remember what your body could do and like when 43 00:02:24.879 --> 00:02:27.840 you're restarting, you remember those things too that felt easier 44 00:02:27.879 --> 00:02:28.759 and now they feel hard. 45 00:02:28.960 --> 00:02:29.960 And now you're standing there and. 46 00:02:29.879 --> 00:02:31.360 You're thinking, you're like, I used to be able to 47 00:02:31.400 --> 00:02:33.960 do this. And I always say comparison is a thief 48 00:02:33.960 --> 00:02:36.280 of joy, And genuinely I'm talking about when we compare 49 00:02:36.280 --> 00:02:40.479 ourselves to others, but that comparison to ourselves, it can 50 00:02:40.560 --> 00:02:43.639 really mess with us because instead of recognizing that you 51 00:02:43.680 --> 00:02:47.520 showed up today, you're comparing today's version to yesterday's version, 52 00:02:47.960 --> 00:02:51.199 or to someone who had maybe a completely different circumstance. 53 00:02:51.439 --> 00:02:54.240 And maybe back then you had more time, maybe your 54 00:02:54.240 --> 00:02:56.680 body was different, maybe your stress was different, your work 55 00:02:56.759 --> 00:03:00.639 was different, maybe you weren't necessarily dealing with with such 56 00:03:00.639 --> 00:03:04.759 a high demand in the workplace, or maybe aging, parents, hormones, injuries, 57 00:03:05.159 --> 00:03:07.800 poor sleep, and like a thousand other things that happen 58 00:03:07.879 --> 00:03:12.319 all at once. We'll just say life changes starting again. 59 00:03:12.639 --> 00:03:15.400 It's it doesn't always mean going back to exactly what 60 00:03:15.439 --> 00:03:18.479 you did before, because we're in different seasons of our lives. 61 00:03:18.520 --> 00:03:20.680 Like if you knew me six months ago, you don't 62 00:03:20.680 --> 00:03:22.240 know me now. If you knew me six years ago, 63 00:03:22.319 --> 00:03:24.919 you certainly don't know me. Now, and I believe that 64 00:03:24.919 --> 00:03:27.000 that's how it is when we go through our fitness 65 00:03:27.080 --> 00:03:30.919 journey and when our lifestyles start to shift and change, 66 00:03:31.159 --> 00:03:33.719 like sometimes it means we need to figure out what 67 00:03:33.800 --> 00:03:36.560 works now for us in this moment. And I remember, 68 00:03:36.639 --> 00:03:38.879 like I've always heard even my mom say, like, oh, 69 00:03:38.919 --> 00:03:41.400 I remember when I was twenty five years old, before 70 00:03:41.439 --> 00:03:43.680 I was pregnant with twins, Like I was one hundred 71 00:03:43.680 --> 00:03:45.560 and twenty pounds, soaking wet, and I used to sit 72 00:03:45.599 --> 00:03:47.039 in front of the TV, and I used to bike 73 00:03:47.360 --> 00:03:50.080 every single day, and I used to wear like crocheted, 74 00:03:50.080 --> 00:03:54.719 little tiny bikinis. And I've seen that picture. I was like, wow, 75 00:03:54.960 --> 00:03:57.120 that is that looks like my mom. But it doesn't 76 00:03:57.120 --> 00:04:01.439 look like my mom beautiful anyway. So what worked for 77 00:04:01.560 --> 00:04:04.159 my mom when she was twenty five years old isn't 78 00:04:04.199 --> 00:04:07.719 necessarily what's going to work for her at seventy years old. 79 00:04:08.039 --> 00:04:09.840 And the same goals for me, Like what worked for 80 00:04:09.879 --> 00:04:11.520 me in my twenties when I was first starting my 81 00:04:11.520 --> 00:04:14.599 fitness journey doesn't necessarily work for me now that I'm 82 00:04:14.680 --> 00:04:17.560 thirty nine years old. So it's like we have to 83 00:04:18.519 --> 00:04:21.639 trial and error, and it's hard when you're like always 84 00:04:21.639 --> 00:04:25.279 comparing yourself to what you used to be. Like confidence 85 00:04:25.319 --> 00:04:28.759 truly is built through that process. There's actually a concept 86 00:04:28.800 --> 00:04:32.560 called self efficacy and it's basically what that means is 87 00:04:32.639 --> 00:04:35.439 your belief that you can do something. And some of 88 00:04:35.439 --> 00:04:38.319 the strongest ways that we can build upon that belief 89 00:04:38.720 --> 00:04:43.360 is through having successful experiences. And in previous podcasts you've 90 00:04:43.360 --> 00:04:45.759 heard me say like confidence is at a ten, skill 91 00:04:45.879 --> 00:04:50.920 is that a three? But I do believe that that 92 00:04:51.079 --> 00:04:54.079 is the key to success, is being able to step 93 00:04:54.120 --> 00:04:57.720 out and try things and then see where you're successful 94 00:04:57.759 --> 00:05:00.759 at and where maybe things don't go as plan. That's 95 00:05:00.879 --> 00:05:02.759 just a learning purmo, it's a learning experience and other 96 00:05:02.879 --> 00:05:05.639 not in the learning belt of learning your new season 97 00:05:05.639 --> 00:05:09.279 of life. And sometimes you can't think about doing it. 98 00:05:09.279 --> 00:05:12.199 You just got to go because there's no there's there's 99 00:05:12.199 --> 00:05:15.879 no there's nothing magical that's gonna happen, and all of 100 00:05:15.920 --> 00:05:18.120 a sudden we fear fearless, like I think of like 101 00:05:18.160 --> 00:05:22.079 the bit bitty buppitty boot and now you're fearless. Unfortunately, 102 00:05:22.160 --> 00:05:25.800 I don't believe that that happens. But when you're actually 103 00:05:25.800 --> 00:05:28.879 doing something and you're realizing, okay, I handled that, that 104 00:05:28.959 --> 00:05:31.480 is how you build trust in yourself. And that's why 105 00:05:31.480 --> 00:05:36.720 I think starting smaller making sure that your expectation is 106 00:05:36.800 --> 00:05:40.360 a little bit lower than what it should be in 107 00:05:40.439 --> 00:05:43.120 quotation marks, and I think that's how it could be 108 00:05:43.199 --> 00:05:46.720 so powerful. At first, it's you go to one class, 109 00:05:47.040 --> 00:05:50.160 maybe you're walking for let's say twenty minutes. Maybe you're 110 00:05:50.160 --> 00:05:52.040 not used to walking and you're trying to get in 111 00:05:52.279 --> 00:05:55.720 more active daily living steps. So maybe you're going to 112 00:05:55.759 --> 00:05:57.279 go for a walk for twenty minutes. You're gonna put 113 00:05:57.319 --> 00:05:59.399 in maybe this podcast HI. If you're listening to this 114 00:05:59.399 --> 00:06:01.079 while you're walking, maybe you're driving HI. 115 00:06:01.160 --> 00:06:01.600 To that too. 116 00:06:02.279 --> 00:06:04.879 Maybe it's doing a workout and you're gonna change up 117 00:06:04.879 --> 00:06:07.079 some of the movements. So then it gives you that 118 00:06:07.120 --> 00:06:09.519 feeling of success because you're working with what your body 119 00:06:09.560 --> 00:06:13.079 can do right now, not what it could do last year. 120 00:06:13.759 --> 00:06:16.920 Maybe it's picking weights that feel manageable instead of coming 121 00:06:16.959 --> 00:06:20.079 in with a hot head being like, oh yes, I 122 00:06:20.120 --> 00:06:23.120 know I am extra extra strong raw, and then you're 123 00:06:23.160 --> 00:06:26.160 out for a week or maybe even injured. See how 124 00:06:26.199 --> 00:06:28.199 it feels. Start off with a lighter weight and build 125 00:06:28.279 --> 00:06:31.680 from there. I would rather see somebody start off with 126 00:06:31.800 --> 00:06:34.800 lighter weights and build rather than come in and go 127 00:06:34.959 --> 00:06:38.800 super heavy and then again hurt themselves or feel too 128 00:06:38.879 --> 00:06:41.399 sore for two weeks that they can't even lift their arms. 129 00:06:42.120 --> 00:06:45.519 Sometimes it's leaving with some energy instead of crawling out 130 00:06:45.560 --> 00:06:48.879 the door. Also and saying that, so like every time 131 00:06:49.000 --> 00:06:52.439 you do those small little things, that those small things 132 00:06:52.480 --> 00:06:55.079 make up for a very big picture your brain. It's 133 00:06:55.120 --> 00:06:58.199 like a like a like I hope that that sounded 134 00:06:58.240 --> 00:07:01.600 like a camera. That to me is a snapshot. So 135 00:07:01.639 --> 00:07:04.120 your brain gets a small little piece of evidence that 136 00:07:04.199 --> 00:07:06.639 you did do it, and then you do it again, 137 00:07:06.920 --> 00:07:08.399 and then you do it again and again, and then 138 00:07:08.439 --> 00:07:08.920 you have. 139 00:07:09.000 --> 00:07:10.160 Two pieces of evidence. 140 00:07:10.560 --> 00:07:14.199 And that to me is building confidence in yourself, and 141 00:07:14.240 --> 00:07:17.800 it's also building trust with yourself. I think sometimes we 142 00:07:17.839 --> 00:07:20.879 can accidentally make things a crap ton harder than what 143 00:07:20.959 --> 00:07:24.360 it needs to be because we make these over aggressive 144 00:07:24.480 --> 00:07:28.439 massive comeback plans. Monday comes and suddenly we're like, yeah, 145 00:07:28.480 --> 00:07:30.439 we're gonna work out five days a week. We're meal 146 00:07:30.519 --> 00:07:33.319 prepping everything, We're drinking all of the water, we're drinking 147 00:07:33.360 --> 00:07:37.360 like the whole ocean. We're getting eight hours of sleep, 148 00:07:37.879 --> 00:07:41.240 maybe nine hours of sleep. We're hitting ten thousand steps, 149 00:07:41.399 --> 00:07:46.120 and we're becoming an entirely different person by Tuesday, and 150 00:07:46.480 --> 00:07:48.759 that's going to feel super exciting for a few days. 151 00:07:49.120 --> 00:07:53.519 But in the long run, confidence isn't built by making 152 00:07:53.680 --> 00:07:59.040 the biggest, most extravagant promises to be possible. In the 153 00:07:59.079 --> 00:08:02.600 long run, it's built keeping the small promises to yourself. 154 00:08:02.680 --> 00:08:05.399 Like I said, those even small, small ones, especially the 155 00:08:05.439 --> 00:08:09.040 small ones, it makes up for the bigger picture. If 156 00:08:09.079 --> 00:08:11.319 you tell yourself you're gonna move twice this week and 157 00:08:11.360 --> 00:08:15.000 you do that, that definitely one hundred and twenty percent matters. 158 00:08:15.279 --> 00:08:19.600 If you decide that you are going to incorporate having 159 00:08:19.720 --> 00:08:22.000 twenty five grams or thirty grams of protein to your 160 00:08:22.040 --> 00:08:25.279 breakfast and you actually remember to do it most mornings, 161 00:08:25.519 --> 00:08:27.680 that is a trophy in itself. Like high five Q, 162 00:08:28.079 --> 00:08:30.319 that one hundred and twenty percent matters. All these are 163 00:08:30.319 --> 00:08:34.240 one hundred and twenty percent matters. If you walk into 164 00:08:34.559 --> 00:08:37.480 let's say the transformation station for the first time, and 165 00:08:37.559 --> 00:08:39.879 you feel uncomfortable because it's new and it's. 166 00:08:39.799 --> 00:08:41.360 Fresh, and you don't really know anybody. 167 00:08:41.399 --> 00:08:43.519 You will after you walk through that door, but you 168 00:08:43.639 --> 00:08:47.240 choose to stay anyway, and that to me another check mark, 169 00:08:47.320 --> 00:08:51.480 big green check mark that's on the confidence building. That's 170 00:08:51.519 --> 00:08:54.759 the notch in the experience belt. All those experiences are 171 00:08:54.759 --> 00:08:57.679 what really start to change the story that you tell 172 00:08:57.679 --> 00:09:00.399 yourself over and over again. And maybe it's coming back 173 00:09:00.440 --> 00:09:02.919 to the transformation station after you have gained weight. Can 174 00:09:02.960 --> 00:09:05.440 we talk about that, because that's something that I hear 175 00:09:05.559 --> 00:09:07.960 so often. I check in with members that are here 176 00:09:08.080 --> 00:09:10.240 or there everywhere, and they say, like, oh my gosh, 177 00:09:10.320 --> 00:09:11.320 I gained one hundred. 178 00:09:11.080 --> 00:09:13.200 Pounds and I went on a hiatus for. 179 00:09:13.240 --> 00:09:15.240 A year and I ate everything and I didn't move 180 00:09:15.480 --> 00:09:18.960 because my life was stressful, and all these reasons maybe 181 00:09:19.120 --> 00:09:20.399 trickled in with some excuses. 182 00:09:20.440 --> 00:09:21.960 Of course we all do that. I do that. 183 00:09:22.000 --> 00:09:26.799 It's just a hairflip, but like there's reason sometimes and 184 00:09:27.320 --> 00:09:31.279 now that person feels uncomfortable to come back. I've done 185 00:09:31.279 --> 00:09:34.000 that after my two hundred pounds lost. I gained one 186 00:09:34.039 --> 00:09:37.480 hundred pounds back, and I was so embarrassed, like it it. 187 00:09:37.919 --> 00:09:39.960 I can't even explain to you. I didn't even want 188 00:09:39.960 --> 00:09:41.799 to go grocery shopping. I didn't even want to leave 189 00:09:41.799 --> 00:09:44.399 my house. So I can understand when people are saying, 190 00:09:44.440 --> 00:09:46.360 oh my gosh, I gained twenty pounds. I don't want 191 00:09:46.360 --> 00:09:49.519 to come back to group fitness because people are gonna notice. Firstly, 192 00:09:49.559 --> 00:09:52.639 you're not the only person. And secondly, I saw this 193 00:09:52.679 --> 00:09:55.000 thing that circulated and it's like, tell me your friends 194 00:09:55.360 --> 00:09:57.799 who liked you because of your weight. We like you 195 00:09:57.840 --> 00:10:00.720 because you're funny, we like you because a good friend, 196 00:10:00.759 --> 00:10:03.159 and you listen and we can listen to you, and 197 00:10:03.200 --> 00:10:06.399 maybe you have great stories like it has literally nothing 198 00:10:06.440 --> 00:10:08.879 to do with your weight. So if you're on the 199 00:10:08.879 --> 00:10:10.879 fence and you're listening and this might resonate with you, 200 00:10:11.840 --> 00:10:13.799 I know I hear this at least once or twice 201 00:10:13.799 --> 00:10:14.879 a week from different people. 202 00:10:15.960 --> 00:10:17.080 You're not alone. 203 00:10:17.480 --> 00:10:20.840 And I'm sorry that you feel like garbage because I 204 00:10:20.879 --> 00:10:23.240 know when I was going through that, I felt like garbage. 205 00:10:23.600 --> 00:10:27.200 But the worst thing to do is just keep hibernating. 206 00:10:27.639 --> 00:10:29.679 Take that step. You know where to start. You know 207 00:10:29.720 --> 00:10:31.679 we're here to support you. We love you, we care 208 00:10:31.720 --> 00:10:35.519 about you. We're not judging you. But that to me, 209 00:10:35.679 --> 00:10:38.759 the ball's in your court because instead of saying like 210 00:10:38.799 --> 00:10:42.279 I can't ever stick with anything, once you start making 211 00:10:42.279 --> 00:10:43.960 those small steps and you're like, all right, I just 212 00:10:44.000 --> 00:10:45.679 got to face the music. Let's just rip off the 213 00:10:45.720 --> 00:10:48.879 band aid. That story of I can't stick with anything. 214 00:10:49.399 --> 00:10:51.720 It can become like, you know what, I've been pretty 215 00:10:51.759 --> 00:10:55.399 consistent lately, and then you're patting yourself on the back 216 00:10:55.720 --> 00:10:59.120 because that is like, that is such an important thing, 217 00:10:59.159 --> 00:11:02.480 and I don't think that circulates in conversation enough, Like 218 00:11:02.559 --> 00:11:04.679 we hear like the high fives and yes we did it, 219 00:11:04.960 --> 00:11:07.799 and we hear like, oh, this is what I'm struggling with. 220 00:11:07.879 --> 00:11:10.360 But how about those things where you're like, I'm just 221 00:11:10.480 --> 00:11:12.879 been in this rut and I cannot dig myself out 222 00:11:12.919 --> 00:11:16.399 because I feel ashamed and embarrassed. Shame and embarrassed. Kick 223 00:11:16.480 --> 00:11:18.360 that to the curb. Man, We're never gonna grow with 224 00:11:18.360 --> 00:11:22.600 shame and embarrassment. Also something in saying that is when 225 00:11:22.639 --> 00:11:24.720 we enter the space for the first time again, or 226 00:11:24.720 --> 00:11:27.440 we're returning to fitness for the first time, you might 227 00:11:27.440 --> 00:11:30.080 feel a little bit rusty, and that's totally going to 228 00:11:30.120 --> 00:11:33.600 be normal, Like if you haven't exercised in a while, Like, 229 00:11:33.720 --> 00:11:35.960 not only is it going to feel different in your body, 230 00:11:36.000 --> 00:11:38.639 but also your coordination might feel a little bit off, 231 00:11:39.559 --> 00:11:43.559 especially like your balance your strength. Usually I hear that 232 00:11:43.720 --> 00:11:46.080 the most, like, oh, my endurance and my strength, those 233 00:11:46.080 --> 00:11:48.399 are two things that I hear quite often when someone's 234 00:11:48.440 --> 00:11:51.440 getting back into fitness, but like you might also need 235 00:11:51.480 --> 00:11:54.519 some more recovery, and your balance also might be a 236 00:11:54.559 --> 00:11:58.440 little bit different, because like there's so many things that 237 00:11:58.559 --> 00:12:01.600 change with fitness, and your body's going to remember, your 238 00:12:01.600 --> 00:12:04.159 brain's going to remember, like as long as you let 239 00:12:04.200 --> 00:12:07.360 yourself be in the season that you're in, it's going 240 00:12:07.440 --> 00:12:12.960 to feel more special and empowering rather than being upset. 241 00:12:13.240 --> 00:12:15.720 Like a lot of the times people are upset when 242 00:12:15.720 --> 00:12:17.440 they're first getting it, but it's like, you know what, 243 00:12:17.679 --> 00:12:21.320 just shake it off. That isn't proof that that you're 244 00:12:21.320 --> 00:12:23.200 not supposed to be here. It's not proof like oh 245 00:12:23.200 --> 00:12:25.600 I shouldn't I should just I should have stayed home, 246 00:12:25.639 --> 00:12:27.840 I shouldn't have bothered working out like that, to me 247 00:12:27.960 --> 00:12:31.000 is evidence that you should be there. And even your 248 00:12:31.000 --> 00:12:33.559 nervous system it's going to start to learn through what 249 00:12:33.679 --> 00:12:37.360 you practice. So the more you repeat your exercises, the 250 00:12:37.360 --> 00:12:39.360 more your nervous system is going to be like, oh, 251 00:12:39.759 --> 00:12:42.240 this is actually what I'm supposed to be doing. Like 252 00:12:42.360 --> 00:12:46.559 your your movement skills and your your patterns, your balance, 253 00:12:46.600 --> 00:12:48.840 all of those things they're going to improve with practice. 254 00:12:48.840 --> 00:12:51.399 I always say, like it's like training to muscle. The 255 00:12:51.399 --> 00:12:53.200 more you train it, the stronger it's going to get. 256 00:12:53.440 --> 00:12:57.679 Strength responds to training and your work capacity, your workload 257 00:12:57.759 --> 00:13:00.960 of what you're working on right now. It's it's not 258 00:13:01.000 --> 00:13:01.600 always going to. 259 00:13:01.679 --> 00:13:04.799 Be the same. Like, you can build on that when. 260 00:13:04.600 --> 00:13:07.159 You like when you walk the door for the first time, 261 00:13:07.840 --> 00:13:09.759 or maybe even let's say you're trying a new movement 262 00:13:09.799 --> 00:13:11.679 for the first time. Maybe you're already in the gym 263 00:13:11.919 --> 00:13:15.039 and you're trying something new. You don't have to already 264 00:13:15.080 --> 00:13:17.759 be really good at the thing that you came to 265 00:13:17.840 --> 00:13:20.279 practice in the gym. Maybe it's a new movement and 266 00:13:20.320 --> 00:13:22.559 you're like, why am I not getting this? You have 267 00:13:22.639 --> 00:13:27.000 time to slow it down and learn. You have the 268 00:13:27.120 --> 00:13:30.279 capacity that you can work towards it to build that. 269 00:13:30.399 --> 00:13:33.080 Like imagine, like if you are like, no, I don't 270 00:13:33.120 --> 00:13:35.360 want to learn how to let's say play a piano. 271 00:13:35.759 --> 00:13:37.440 I was gonna say guitar. I play guitar. I love 272 00:13:37.480 --> 00:13:40.120 playing guitar, and I'm very no bueno at piano, even 273 00:13:40.159 --> 00:13:42.879 though I do know the like the basic chords. Anyway, 274 00:13:43.879 --> 00:13:45.440 let's say you're like, no, I don't want to learn 275 00:13:45.440 --> 00:13:48.759 how to play piano. I'm not taking lessons because I 276 00:13:48.799 --> 00:13:52.399 can't play piano. Yet of course you can't, because that's 277 00:13:52.399 --> 00:13:54.919 why you're taking the lesson. And in my opinion, I 278 00:13:54.960 --> 00:13:57.639 think fitness should work the exact same way. And like 279 00:13:58.440 --> 00:14:01.200 a lot of adults, like we carry so much embarrassment 280 00:14:01.279 --> 00:14:04.240 around being beginners. I'm not too sure when that shifted, 281 00:14:05.320 --> 00:14:08.399 like as we aged and we grew up. But like 282 00:14:08.679 --> 00:14:11.120 we think, because we're adults, that we should know how 283 00:14:11.159 --> 00:14:15.480 everything works. And sometimes we think like everyone else is 284 00:14:16.200 --> 00:14:18.720 doing things perfectly, or maybe we think that people are 285 00:14:18.759 --> 00:14:24.679 watching or even let's say needing modifications for different ailments. 286 00:14:24.960 --> 00:14:27.720 You are definitely not the first person in the gym 287 00:14:27.799 --> 00:14:30.440 or the only person in this current season. You're not 288 00:14:30.440 --> 00:14:33.360 the only person that has a sore knee, a sore shoulder, 289 00:14:33.440 --> 00:14:35.240 a sore back. Like you're not the only person that 290 00:14:35.279 --> 00:14:37.639 needs to switch up the exercises. You're not the only 291 00:14:37.679 --> 00:14:40.240 person that is doing standing work instead of groundwork, and 292 00:14:40.360 --> 00:14:44.240 vice versa. I think most people are trying to remember 293 00:14:44.279 --> 00:14:48.120 what exercise comes next, and they're wondering why forty seconds 294 00:14:48.240 --> 00:14:52.600 feels like six business days, Like we don't have it 295 00:14:52.600 --> 00:14:54.799 figured out, Like we just show up. We're there to 296 00:14:54.840 --> 00:14:56.399 have a good time, We're there to get stronger. Where 297 00:14:56.440 --> 00:14:59.000 they're to work on our bodies. No one is in 298 00:14:59.039 --> 00:15:01.519 the gym to judge you. And if you're starting again, 299 00:15:02.559 --> 00:15:06.159 I would make the goal ridiculously simple because that is 300 00:15:06.200 --> 00:15:08.519 something that you can repeat. So pick something that you 301 00:15:08.600 --> 00:15:11.879 can rinse and repeat. It's not gonna look like a 302 00:15:11.879 --> 00:15:16.039 perfect week. Plan your most realistic week for you and 303 00:15:16.080 --> 00:15:19.080 what you have on your daily agenda and on your schedule. 304 00:15:19.480 --> 00:15:22.320 Maybe it's two workouts, maybe you can't get to the 305 00:15:22.360 --> 00:15:25.480 gym twice that week. Maybe you're gonna do like a 306 00:15:25.519 --> 00:15:27.759 step in lift on a Friday and stay for a stretch, 307 00:15:28.080 --> 00:15:30.480 or maybe you're gonna hit up strength training on a 308 00:15:30.519 --> 00:15:32.879 Wednesday night and stay for a stretch and flow, like 309 00:15:32.960 --> 00:15:35.600 maybe that is something that is going to be good 310 00:15:35.639 --> 00:15:39.120 for you, and do too. Let your body adapt, learn 311 00:15:39.159 --> 00:15:44.000 the movements again, find out what those movements feel like 312 00:15:44.120 --> 00:15:47.159 in two days from then. And I always tell everyone like, hey, 313 00:15:48.120 --> 00:15:49.919 if you need to be at the gym because you 314 00:15:49.960 --> 00:15:51.480 need to be in a routine and it's good for 315 00:15:51.519 --> 00:15:53.639 your mental health, I don't care if you show up 316 00:15:53.639 --> 00:15:56.120 and you walk on the spot for forty minutes if 317 00:15:56.120 --> 00:15:59.960 that's what your body needs, because let your body adapt 318 00:16:00.440 --> 00:16:04.240 and learn all of those movements again, and also figure 319 00:16:04.279 --> 00:16:08.200 out what you are enjoying right now in this moment, 320 00:16:08.600 --> 00:16:12.799 because what maybe you enjoyed last year or six years 321 00:16:12.840 --> 00:16:15.200 ago is gonna be different now. And I think I'm like, 322 00:16:15.200 --> 00:16:17.960 you know those little plastic Fisher Price toys and I 323 00:16:18.000 --> 00:16:20.000 don't know if they're Fisher Price toys, but they're definitely 324 00:16:20.080 --> 00:16:22.720 kids toys. And there's like a triangle and you put 325 00:16:22.720 --> 00:16:24.840 the triangle insteade of the triangle, and the star shape 326 00:16:24.879 --> 00:16:28.000 goes inside the star shape. Like imagine if all of 327 00:16:28.039 --> 00:16:30.039 a sudden we had a different shape in our hands 328 00:16:30.240 --> 00:16:33.720 because our seasons of life has it's changed. So imagine 329 00:16:33.759 --> 00:16:35.679 taking that star and trying to stick it inside of 330 00:16:35.720 --> 00:16:38.960 like the triangle shape. It's just not gonna work. So 331 00:16:39.080 --> 00:16:42.159 if you figure out things that take your time, if 332 00:16:42.200 --> 00:16:44.039 we pick up this Fisher Price toy and we just 333 00:16:44.039 --> 00:16:46.440 try to shove it all in all like now go 334 00:16:46.559 --> 00:16:49.919 in now, pow pow pow, it's gonna be incredibly frustrating. 335 00:16:50.080 --> 00:16:52.559 But if you take the time to insert those things, 336 00:16:52.919 --> 00:16:56.519 even just thinking about it, that is incredibly satisfying. And 337 00:16:56.639 --> 00:16:59.399 once those those workouts and those movement patterns and those 338 00:16:59.399 --> 00:17:02.200 classes and the way of eating, maybe you're adjusting your eating. 339 00:17:02.799 --> 00:17:05.279 When those things start to feel normal the same way 340 00:17:05.279 --> 00:17:07.799 that I said, like, oh that feels so satisfying, that's 341 00:17:07.839 --> 00:17:09.519 going to cause you to be able to build from 342 00:17:09.559 --> 00:17:13.480 where you're at because sometimes we think, sometimes you think 343 00:17:13.519 --> 00:17:18.039 like consistency is never missing a meal or never missing 344 00:17:18.079 --> 00:17:20.720 a workout, But in my opinion, like that's not. 345 00:17:20.680 --> 00:17:22.519 What consistency means. Whatsoever. 346 00:17:23.000 --> 00:17:27.160 Consistency means being able to return to So you can 347 00:17:27.240 --> 00:17:30.119 have maybe a super busy week, you can have that 348 00:17:30.200 --> 00:17:33.119 vacation tis the season we have just entered, August. 349 00:17:33.160 --> 00:17:34.519 August has entered the chat. 350 00:17:35.400 --> 00:17:37.920 You can also like maybe get sick, which I don't 351 00:17:37.960 --> 00:17:40.119 like for you or for me, or even having a 352 00:17:40.240 --> 00:17:45.119 rough month, add that into the nobueno category. But that's 353 00:17:45.160 --> 00:17:48.000 when you can have those things come up, like maybe 354 00:17:48.039 --> 00:17:50.880 you have that season where fitness moves further down your 355 00:17:50.880 --> 00:17:54.039 priority list, But the skill is being built learning how 356 00:17:54.039 --> 00:17:57.519 to come back without turning like, oh my gosh, I 357 00:17:57.599 --> 00:18:00.000 was away and now I'm the problem. What is wrong 358 00:18:00.119 --> 00:18:03.240 with me? Because you don't have to punish yourself for 359 00:18:03.440 --> 00:18:06.039 having those blips of time. And let's say those blips 360 00:18:06.039 --> 00:18:08.680 of time I'm going to call life is lifeing like 361 00:18:08.720 --> 00:18:11.279 you don't have to make up for your time lost. 362 00:18:11.559 --> 00:18:13.640 All you have to do is literally just be like, Okay, 363 00:18:13.799 --> 00:18:15.960 I'm going to start with where I am right now, 364 00:18:16.240 --> 00:18:19.599 and that's not going to feel like like fireworks, Like 365 00:18:19.640 --> 00:18:21.759 it's not going to be super exciting, but at the 366 00:18:21.839 --> 00:18:24.200 end of the day, that's what works. And eventually you 367 00:18:24.240 --> 00:18:27.200 start to notice things pivoting and shifting. The thing that 368 00:18:27.240 --> 00:18:30.400 you were so afraid to re enter is actually going 369 00:18:30.400 --> 00:18:33.039 to feel like, oh, you know what, that's not so 370 00:18:33.200 --> 00:18:35.880 scary for me anymore. You know where to put your things, 371 00:18:35.960 --> 00:18:39.200 you recognize a few people, you understand the exercises, the 372 00:18:39.240 --> 00:18:41.680 coach is there to give you a high five, and 373 00:18:41.720 --> 00:18:44.559 then you start learning again what weights that you usually 374 00:18:44.599 --> 00:18:47.319 do grab and your body's like, I remember this, this 375 00:18:47.359 --> 00:18:50.960 is fantastic, and you stop spending the entire day negotiating 376 00:18:51.319 --> 00:18:53.680 because that's what we used to do, right Like, when 377 00:18:53.720 --> 00:18:55.119 you're in a rut, you're like, should I go? I 378 00:18:55.160 --> 00:18:58.119 know I should go? But over time, when you put 379 00:18:58.160 --> 00:19:00.200 one foot in front of the other, you just you 380 00:19:00.240 --> 00:19:02.640 just go. And that's how you build that confidence. It's 381 00:19:02.680 --> 00:19:05.279 not entering and being like, you know what, I'm amazing 382 00:19:05.319 --> 00:19:08.920 at everything you're literally walking into a room now and 383 00:19:08.960 --> 00:19:10.440 you know that you can figure it out. 384 00:19:10.680 --> 00:19:12.039 So on that note, I'm going to. 385 00:19:12.039 --> 00:19:14.400 Wrap this up real quick. If you've been waiting to 386 00:19:14.599 --> 00:19:17.720 feel ready or good enough or small enough in your 387 00:19:17.799 --> 00:19:21.480 body or whatever, stop waiting for that part. Give yourself 388 00:19:21.519 --> 00:19:25.319 some grace and give yourself one small experience that can 389 00:19:25.400 --> 00:19:28.000 be that CLICKI like that evidence that you can snapshot, 390 00:19:28.400 --> 00:19:30.359 that you can prove to yourself that you can do it, 391 00:19:30.400 --> 00:19:34.519 because then that one snapshot becomes a second snapshot. Literally, 392 00:19:34.559 --> 00:19:37.319 that'll be the confidence catching up to you, because that 393 00:19:37.599 --> 00:19:41.400 is usually what it does. All right, Time to wrap up. 394 00:19:41.480 --> 00:19:45.559 If this resonated, feel free to comment, send me a message. 395 00:19:46.079 --> 00:19:48.240 I want to high five you. I want to see some. 396 00:19:48.200 --> 00:19:50.200 People walking through the door in the next few weeks 397 00:19:50.200 --> 00:19:53.319 that I haven't seen in a while. I am so 398 00:19:53.759 --> 00:19:56.359 looking forward to seeing you once again. If you're in 399 00:19:56.400 --> 00:20:00.279 that boat. If this resonates, maybe with you because a 400 00:20:00.319 --> 00:20:03.480 friend or a family member and you wish to show 401 00:20:03.519 --> 00:20:05.400