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: There's this crazy idea that before we start something doesn't
Speaker 1: matter what it is that we need to feel ready.
Speaker 1: We have to be one hundred and twenty percent prepared
Speaker 1: and have like this flawless plan, and like motivation doesn't
Speaker 1: just knock on the door, Like that's something that we
Speaker 1: talk about quite often. Confidence doesn't show up all of
Speaker 1: a sudden, it's like, Okay, let's go, we're ready. Confidence,
Speaker 1: as we spoke about before, and motivation, it happens when
Speaker 1: we actually show up first. So like that to me
Speaker 1: is something that is very important when we talk about
Speaker 1: fitness and our journeys because I know that's start again
Speaker 1: can Honestly, I've started again how many times, like over
Speaker 1: and over again in how many decades, but like starting
Speaker 1: again can feel harder than starting for the first time.
Speaker 1: And I remember, like even now, like I'm on a
Speaker 1: roll with my fat loss journey again, and that's where
Speaker 1: I'm at personally, like I've I've implemented exercise as a
Speaker 1: part of my everyday lifestyle to feel more energy, to
Speaker 1: feel more confident, and it's truly genuinely changed my life
Speaker 1: for the better. And I will always be thankful for
Speaker 1: those hard things that I've gone through. But I know
Speaker 1: that when it comes to my weight loss and weight
Speaker 1: gain and starting all over again, like man, it's discouraging
Speaker 1: sometimes and it's embarrassing, and a lot of people, I think,
Speaker 1: like we don't talk about those things, but it is
Speaker 1: something that happens to the best of us. And when
Speaker 1: you've never done things like that before, like you don't
Speaker 1: really have anything to compare it to. Like you're first
Speaker 1: starting your journey, things are starting to shift, you feel awesome,
Speaker 1: and there's not really that comparison to be like, oh,
Speaker 1: last time I did it, it was like this because
Speaker 1: you're experiencing things for the very first time. But when
Speaker 1: you're coming back to yourself and your routine, you do
Speaker 1: have something to compare it to, and you remember what
Speaker 1: you used to lift, and you remember how long you
Speaker 1: could exercise before, you remember that endurance that you built up,
Speaker 1: You remember what your body could do and like when
Speaker 1: you're restarting, you remember those things too that felt easier
Speaker 1: and now they feel hard.
Speaker 2: And now you're standing there and.
Speaker 1: You're thinking, you're like, I used to be able to
Speaker 1: do this. And I always say comparison is a thief
Speaker 1: of joy, And genuinely I'm talking about when we compare
Speaker 1: ourselves to others, but that comparison to ourselves, it can
Speaker 1: really mess with us because instead of recognizing that you
Speaker 1: showed up today, you're comparing today's version to yesterday's version,
Speaker 1: or to someone who had maybe a completely different circumstance.
Speaker 1: And maybe back then you had more time, maybe your
Speaker 1: body was different, maybe your stress was different, your work
Speaker 1: was different, maybe you weren't necessarily dealing with with such
Speaker 1: a high demand in the workplace, or maybe aging, parents, hormones, injuries,
Speaker 1: poor sleep, and like a thousand other things that happen
Speaker 1: all at once. We'll just say life changes starting again.
Speaker 1: It's it doesn't always mean going back to exactly what
Speaker 1: you did before, because we're in different seasons of our lives.
Speaker 1: Like if you knew me six months ago, you don't
Speaker 1: know me now. If you knew me six years ago,
Speaker 1: you certainly don't know me. Now, and I believe that
Speaker 1: that's how it is when we go through our fitness
Speaker 1: journey and when our lifestyles start to shift and change,
Speaker 1: like sometimes it means we need to figure out what
Speaker 1: works now for us in this moment. And I remember,
Speaker 1: like I've always heard even my mom say, like, oh,
Speaker 1: I remember when I was twenty five years old, before
Speaker 1: I was pregnant with twins, Like I was one hundred
Speaker 1: and twenty pounds, soaking wet, and I used to sit
Speaker 1: in front of the TV, and I used to bike
Speaker 1: every single day, and I used to wear like crocheted,
Speaker 1: little tiny bikinis. And I've seen that picture. I was like, wow,
Speaker 1: that is that looks like my mom. But it doesn't
Speaker 1: look like my mom beautiful anyway. So what worked for
Speaker 1: my mom when she was twenty five years old isn't
Speaker 1: necessarily what's going to work for her at seventy years old.
Speaker 1: And the same goals for me, Like what worked for
Speaker 1: me in my twenties when I was first starting my
Speaker 1: fitness journey doesn't necessarily work for me now that I'm
Speaker 1: thirty nine years old. So it's like we have to
Speaker 1: trial and error, and it's hard when you're like always
Speaker 1: comparing yourself to what you used to be. Like confidence
Speaker 1: truly is built through that process. There's actually a concept
Speaker 1: called self efficacy and it's basically what that means is
Speaker 1: your belief that you can do something. And some of
Speaker 1: the strongest ways that we can build upon that belief
Speaker 1: is through having successful experiences. And in previous podcasts you've
Speaker 1: heard me say like confidence is at a ten, skill
Speaker 1: is that a three? But I do believe that that
Speaker 1: is the key to success, is being able to step
Speaker 1: out and try things and then see where you're successful
Speaker 1: at and where maybe things don't go as plan. That's
Speaker 1: just a learning purmo, it's a learning experience and other
Speaker 1: not in the learning belt of learning your new season
Speaker 1: of life. And sometimes you can't think about doing it.
Speaker 1: You just got to go because there's no there's there's
Speaker 1: no there's nothing magical that's gonna happen, and all of
Speaker 1: a sudden we fear fearless, like I think of like
Speaker 1: the bit bitty buppitty boot and now you're fearless. Unfortunately,
Speaker 1: I don't believe that that happens. But when you're actually
Speaker 1: doing something and you're realizing, okay, I handled that, that
Speaker 1: is how you build trust in yourself. And that's why
Speaker 1: I think starting smaller making sure that your expectation is
Speaker 1: a little bit lower than what it should be in
Speaker 1: quotation marks, and I think that's how it could be
Speaker 1: so powerful. At first, it's you go to one class,
Speaker 1: maybe you're walking for let's say twenty minutes. Maybe you're
Speaker 1: not used to walking and you're trying to get in
Speaker 1: more active daily living steps. So maybe you're going to
Speaker 1: go for a walk for twenty minutes. You're gonna put
Speaker 1: in maybe this podcast HI. If you're listening to this
Speaker 1: while you're walking, maybe you're driving HI.
Speaker 2: To that too.
Speaker 1: Maybe it's doing a workout and you're gonna change up
Speaker 1: some of the movements. So then it gives you that
Speaker 1: feeling of success because you're working with what your body
Speaker 1: can do right now, not what it could do last year.
Speaker 1: Maybe it's picking weights that feel manageable instead of coming
Speaker 1: in with a hot head being like, oh yes, I
Speaker 1: know I am extra extra strong raw, and then you're
Speaker 1: out for a week or maybe even injured. See how
Speaker 1: it feels. Start off with a lighter weight and build
Speaker 1: from there. I would rather see somebody start off with
Speaker 1: lighter weights and build rather than come in and go
Speaker 1: super heavy and then again hurt themselves or feel too
Speaker 1: sore for two weeks that they can't even lift their arms.
Speaker 1: Sometimes it's leaving with some energy instead of crawling out
Speaker 1: the door. Also and saying that, so like every time
Speaker 1: you do those small little things, that those small things
Speaker 1: make up for a very big picture your brain. It's
Speaker 1: like a like a like I hope that that sounded
Speaker 1: like a camera. That to me is a snapshot. So
Speaker 1: your brain gets a small little piece of evidence that
Speaker 1: you did do it, and then you do it again,
Speaker 1: and then you do it again and again, and then
Speaker 1: you have.
Speaker 2: Two pieces of evidence.
Speaker 1: And that to me is building confidence in yourself, and
Speaker 1: it's also building trust with yourself. I think sometimes we
Speaker 1: can accidentally make things a crap ton harder than what
Speaker 1: it needs to be because we make these over aggressive
Speaker 1: massive comeback plans. Monday comes and suddenly we're like, yeah,
Speaker 1: we're gonna work out five days a week. We're meal
Speaker 1: prepping everything, We're drinking all of the water, we're drinking
Speaker 1: like the whole ocean. We're getting eight hours of sleep,
Speaker 1: maybe nine hours of sleep. We're hitting ten thousand steps,
Speaker 1: and we're becoming an entirely different person by Tuesday, and
Speaker 1: that's going to feel super exciting for a few days.
Speaker 1: But in the long run, confidence isn't built by making
Speaker 1: the biggest, most extravagant promises to be possible. In the
Speaker 1: long run, it's built keeping the small promises to yourself.
Speaker 1: Like I said, those even small, small ones, especially the
Speaker 1: small ones, it makes up for the bigger picture. If
Speaker 1: you tell yourself you're gonna move twice this week and
Speaker 1: you do that, that definitely one hundred and twenty percent matters.
Speaker 1: If you decide that you are going to incorporate having
Speaker 1: twenty five grams or thirty grams of protein to your
Speaker 1: breakfast and you actually remember to do it most mornings,
Speaker 1: that is a trophy in itself. Like high five Q,
Speaker 1: that one hundred and twenty percent matters. All these are
Speaker 1: one hundred and twenty percent matters. If you walk into
Speaker 1: let's say the transformation station for the first time, and
Speaker 1: you feel uncomfortable because it's new and it's.
Speaker 2: Fresh, and you don't really know anybody.
Speaker 1: You will after you walk through that door, but you
Speaker 1: choose to stay anyway, and that to me another check mark,
Speaker 1: big green check mark that's on the confidence building. That's
Speaker 1: the notch in the experience belt. All those experiences are
Speaker 1: what really start to change the story that you tell
Speaker 1: yourself over and over again. And maybe it's coming back
Speaker 1: to the transformation station after you have gained weight. Can
Speaker 1: we talk about that, because that's something that I hear
Speaker 1: so often. I check in with members that are here
Speaker 1: or there everywhere, and they say, like, oh my gosh,
Speaker 1: I gained one hundred.
Speaker 2: Pounds and I went on a hiatus for.
Speaker 1: A year and I ate everything and I didn't move
Speaker 1: because my life was stressful, and all these reasons maybe
Speaker 1: trickled in with some excuses.
Speaker 2: Of course we all do that. I do that.
Speaker 1: It's just a hairflip, but like there's reason sometimes and
Speaker 1: now that person feels uncomfortable to come back. I've done
Speaker 1: that after my two hundred pounds lost. I gained one
Speaker 1: hundred pounds back, and I was so embarrassed, like it it.
Speaker 1: I can't even explain to you. I didn't even want
Speaker 1: to go grocery shopping. I didn't even want to leave
Speaker 1: my house. So I can understand when people are saying,
Speaker 1: oh my gosh, I gained twenty pounds. I don't want
Speaker 1: to come back to group fitness because people are gonna notice. Firstly,
Speaker 1: you're not the only person. And secondly, I saw this
Speaker 1: thing that circulated and it's like, tell me your friends
Speaker 1: who liked you because of your weight. We like you
Speaker 1: because you're funny, we like you because a good friend,
Speaker 1: and you listen and we can listen to you, and
Speaker 1: maybe you have great stories like it has literally nothing
Speaker 1: to do with your weight. So if you're on the
Speaker 1: fence and you're listening and this might resonate with you,
Speaker 1: I know I hear this at least once or twice
Speaker 1: a week from different people.
Speaker 2: You're not alone.
Speaker 1: And I'm sorry that you feel like garbage because I
Speaker 1: know when I was going through that, I felt like garbage.
Speaker 1: But the worst thing to do is just keep hibernating.
Speaker 1: Take that step. You know where to start. You know
Speaker 1: we're here to support you. We love you, we care
Speaker 1: about you. We're not judging you. But that to me,
Speaker 1: the ball's in your court because instead of saying like
Speaker 1: I can't ever stick with anything, once you start making
Speaker 1: those small steps and you're like, all right, I just
Speaker 1: got to face the music. Let's just rip off the
Speaker 1: band aid. That story of I can't stick with anything.
Speaker 1: It can become like, you know what, I've been pretty
Speaker 1: consistent lately, and then you're patting yourself on the back
Speaker 1: because that is like, that is such an important thing,
Speaker 1: and I don't think that circulates in conversation enough, Like
Speaker 1: we hear like the high fives and yes we did it,
Speaker 1: and we hear like, oh, this is what I'm struggling with.
Speaker 1: But how about those things where you're like, I'm just
Speaker 1: been in this rut and I cannot dig myself out
Speaker 1: because I feel ashamed and embarrassed. Shame and embarrassed. Kick
Speaker 1: that to the curb. Man, We're never gonna grow with
Speaker 1: shame and embarrassment. Also something in saying that is when
Speaker 1: we enter the space for the first time again, or
Speaker 1: we're returning to fitness for the first time, you might
Speaker 1: feel a little bit rusty, and that's totally going to
Speaker 1: be normal, Like if you haven't exercised in a while, Like,
Speaker 1: not only is it going to feel different in your body,
Speaker 1: but also your coordination might feel a little bit off,
Speaker 1: especially like your balance your strength. Usually I hear that
Speaker 1: the most, like, oh, my endurance and my strength, those
Speaker 1: are two things that I hear quite often when someone's
Speaker 1: getting back into fitness, but like you might also need
Speaker 1: some more recovery, and your balance also might be a
Speaker 1: little bit different, because like there's so many things that
Speaker 1: change with fitness, and your body's going to remember, your
Speaker 1: brain's going to remember, like as long as you let
Speaker 1: yourself be in the season that you're in, it's going
Speaker 1: to feel more special and empowering rather than being upset.
Speaker 1: Like a lot of the times people are upset when
Speaker 1: they're first getting it, but it's like, you know what,
Speaker 1: just shake it off. That isn't proof that that you're
Speaker 1: not supposed to be here. It's not proof like oh
Speaker 1: I shouldn't I should just I should have stayed home,
Speaker 1: I shouldn't have bothered working out like that, to me
Speaker 1: is evidence that you should be there. And even your
Speaker 1: nervous system it's going to start to learn through what
Speaker 1: you practice. So the more you repeat your exercises, the
Speaker 1: more your nervous system is going to be like, oh,
Speaker 1: this is actually what I'm supposed to be doing. Like
Speaker 1: your your movement skills and your your patterns, your balance,
Speaker 1: all of those things they're going to improve with practice.
Speaker 1: I always say, like it's like training to muscle. The
Speaker 1: more you train it, the stronger it's going to get.
Speaker 1: Strength responds to training and your work capacity, your workload
Speaker 1: of what you're working on right now. It's it's not
Speaker 1: always going to.
Speaker 2: Be the same. Like, you can build on that when.
Speaker 1: You like when you walk the door for the first time,
Speaker 1: or maybe even let's say you're trying a new movement
Speaker 1: for the first time. Maybe you're already in the gym
Speaker 1: and you're trying something new. You don't have to already
Speaker 1: be really good at the thing that you came to
Speaker 1: practice in the gym. Maybe it's a new movement and
Speaker 1: you're like, why am I not getting this? You have
Speaker 1: time to slow it down and learn. You have the
Speaker 1: capacity that you can work towards it to build that.
Speaker 1: Like imagine, like if you are like, no, I don't
Speaker 1: want to learn how to let's say play a piano.
Speaker 1: I was gonna say guitar. I play guitar. I love
Speaker 1: playing guitar, and I'm very no bueno at piano, even
Speaker 1: though I do know the like the basic chords. Anyway,
Speaker 1: let's say you're like, no, I don't want to learn
Speaker 1: how to play piano. I'm not taking lessons because I
Speaker 1: can't play piano. Yet of course you can't, because that's
Speaker 1: why you're taking the lesson. And in my opinion, I
Speaker 1: think fitness should work the exact same way. And like
Speaker 1: a lot of adults, like we carry so much embarrassment
Speaker 1: around being beginners. I'm not too sure when that shifted,
Speaker 1: like as we aged and we grew up. But like
Speaker 1: we think, because we're adults, that we should know how
Speaker 1: everything works. And sometimes we think like everyone else is
Speaker 1: doing things perfectly, or maybe we think that people are
Speaker 1: watching or even let's say needing modifications for different ailments.
Speaker 1: You are definitely not the first person in the gym
Speaker 1: or the only person in this current season. You're not
Speaker 1: the only person that has a sore knee, a sore shoulder,
Speaker 1: a sore back. Like you're not the only person that
Speaker 1: needs to switch up the exercises. You're not the only
Speaker 1: person that is doing standing work instead of groundwork, and
Speaker 1: vice versa. I think most people are trying to remember
Speaker 1: what exercise comes next, and they're wondering why forty seconds
Speaker 1: feels like six business days, Like we don't have it
Speaker 1: figured out, Like we just show up. We're there to
Speaker 1: have a good time, We're there to get stronger. Where
Speaker 1: they're to work on our bodies. No one is in
Speaker 1: the gym to judge you. And if you're starting again,
Speaker 1: I would make the goal ridiculously simple because that is
Speaker 1: something that you can repeat. So pick something that you
Speaker 1: can rinse and repeat. It's not gonna look like a
Speaker 1: perfect week. Plan your most realistic week for you and
Speaker 1: what you have on your daily agenda and on your schedule.
Speaker 1: Maybe it's two workouts, maybe you can't get to the
Speaker 1: gym twice that week. Maybe you're gonna do like a
Speaker 1: step in lift on a Friday and stay for a stretch,
Speaker 1: or maybe you're gonna hit up strength training on a
Speaker 1: Wednesday night and stay for a stretch and flow, like
Speaker 1: maybe that is something that is going to be good
Speaker 1: for you, and do too. Let your body adapt, learn
Speaker 1: the movements again, find out what those movements feel like
Speaker 1: in two days from then. And I always tell everyone like, hey,
Speaker 1: if you need to be at the gym because you
Speaker 1: need to be in a routine and it's good for
Speaker 1: your mental health, I don't care if you show up
Speaker 1: and you walk on the spot for forty minutes if
Speaker 1: that's what your body needs, because let your body adapt
Speaker 1: and learn all of those movements again, and also figure
Speaker 1: out what you are enjoying right now in this moment,
Speaker 1: because what maybe you enjoyed last year or six years
Speaker 1: ago is gonna be different now. And I think I'm like,
Speaker 1: you know those little plastic Fisher Price toys and I
Speaker 1: don't know if they're Fisher Price toys, but they're definitely
Speaker 1: kids toys. And there's like a triangle and you put
Speaker 1: the triangle insteade of the triangle, and the star shape
Speaker 1: goes inside the star shape. Like imagine if all of
Speaker 1: a sudden we had a different shape in our hands
Speaker 1: because our seasons of life has it's changed. So imagine
Speaker 1: taking that star and trying to stick it inside of
Speaker 1: like the triangle shape. It's just not gonna work. So
Speaker 1: if you figure out things that take your time, if
Speaker 1: we pick up this Fisher Price toy and we just
Speaker 1: try to shove it all in all like now go
Speaker 1: in now, pow pow pow, it's gonna be incredibly frustrating.
Speaker 1: But if you take the time to insert those things,
Speaker 1: even just thinking about it, that is incredibly satisfying. And
Speaker 1: once those those workouts and those movement patterns and those
Speaker 1: classes and the way of eating, maybe you're adjusting your eating.
Speaker 1: When those things start to feel normal the same way
Speaker 1: that I said, like, oh that feels so satisfying, that's
Speaker 1: going to cause you to be able to build from
Speaker 1: where you're at because sometimes we think, sometimes you think
Speaker 1: like consistency is never missing a meal or never missing
Speaker 1: a workout, But in my opinion, like that's not.
Speaker 2: What consistency means. Whatsoever.
Speaker 1: Consistency means being able to return to So you can
Speaker 1: have maybe a super busy week, you can have that
Speaker 1: vacation tis the season we have just entered, August.
Speaker 2: August has entered the chat.
Speaker 1: You can also like maybe get sick, which I don't
Speaker 1: like for you or for me, or even having a
Speaker 1: rough month, add that into the nobueno category. But that's
Speaker 1: when you can have those things come up, like maybe
Speaker 1: you have that season where fitness moves further down your
Speaker 1: priority list, But the skill is being built learning how
Speaker 1: to come back without turning like, oh my gosh, I
Speaker 1: was away and now I'm the problem. What is wrong
Speaker 1: with me? Because you don't have to punish yourself for
Speaker 1: having those blips of time. And let's say those blips
Speaker 1: of time I'm going to call life is lifeing like
Speaker 1: you don't have to make up for your time lost.
Speaker 1: All you have to do is literally just be like, Okay,
Speaker 1: I'm going to start with where I am right now,
Speaker 1: and that's not going to feel like like fireworks, Like
Speaker 1: it's not going to be super exciting, but at the
Speaker 1: end of the day, that's what works. And eventually you
Speaker 1: start to notice things pivoting and shifting. The thing that
Speaker 1: you were so afraid to re enter is actually going
Speaker 1: to feel like, oh, you know what, that's not so
Speaker 1: scary for me anymore. You know where to put your things,
Speaker 1: you recognize a few people, you understand the exercises, the
Speaker 1: coach is there to give you a high five, and
Speaker 1: then you start learning again what weights that you usually
Speaker 1: do grab and your body's like, I remember this, this
Speaker 1: is fantastic, and you stop spending the entire day negotiating
Speaker 1: because that's what we used to do, right Like, when
Speaker 1: you're in a rut, you're like, should I go? I
Speaker 1: know I should go? But over time, when you put
Speaker 1: one foot in front of the other, you just you
Speaker 1: just go. And that's how you build that confidence. It's
Speaker 1: not entering and being like, you know what, I'm amazing
Speaker 1: at everything you're literally walking into a room now and
Speaker 1: you know that you can figure it out.
Speaker 2: So on that note, I'm going to.
Speaker 1: Wrap this up real quick. If you've been waiting to
Speaker 1: feel ready or good enough or small enough in your
Speaker 1: body or whatever, stop waiting for that part. Give yourself
Speaker 1: some grace and give yourself one small experience that can
Speaker 1: be that CLICKI like that evidence that you can snapshot,
Speaker 1: that you can prove to yourself that you can do it,
Speaker 1: because then that one snapshot becomes a second snapshot. Literally,
Speaker 1: that'll be the confidence catching up to you, because that
Speaker 1: is usually what it does. All right, Time to wrap up.
Speaker 1: If this resonated, feel free to comment, send me a message.
Speaker 2: I want to high five you. I want to see some.
Speaker 1: People walking through the door in the next few weeks
Speaker 1: that I haven't seen in a while. I am so
Speaker 1: looking forward to seeing you once again. If you're in
Speaker 1: that boat. If this resonates, maybe with you because a
Speaker 1: friend or a family member and you wish to show
Speaker 1: them like, hey, you're not the only person and give
Speaker 1: yourself some grace, feel free to send this on over
Speaker 1: to a friend like Share Subscribe. These podcast episodes get
Speaker 1: released Monday to Friday. They drop at five am. We
Speaker 1: have some super exciting.
Speaker 2: Guests coming up this week.
Speaker 1: Until next time, I hope that you stay so happy,
Speaker 1: so motivated, so healthy, and I hope that really good
Speaker 1: things happen for you today