Speaker 1: All right, so maybe you have been incredibly consistent, just
Speaker 1: like Sarah from the previous podcast episode, and maybe you're
Speaker 1: wondering where do I go from there? Welcome to the
Speaker 1: Transformation Station podcast. I'm Christina, owner, operator, and founder of
Speaker 1: the Transformation Station, and this is where we talk about
Speaker 1: getting stronger while navigating real life. If you're trying to
Speaker 1: stay consistent through the ups and the downs and everywhere
Speaker 1: else in between. This is for you. Thank you so
Speaker 1: much for tuning in your time. I do not take lightly,
Speaker 1: so thank you so much if I have not expressed
Speaker 1: that enough. Okay, So a lot of the times on
Speaker 1: this podcast episode we talk about like what do you
Speaker 1: do in order to stay consistent? Where can we readirect
Speaker 1: our sales? And we kind of dive into a whole
Speaker 1: lot of stuff about I'm going to say, like the struggle.
Speaker 1: I do know, however, that we do have quite a
Speaker 1: few individuals at the Transformation Station who have been consistent
Speaker 1: for months at a time, years at a time, a
Speaker 1: handful of years at a time. And even more so
Speaker 1: so a lot of people ask me like, okay, what
Speaker 1: is the next stage? And naturally a lot of us
Speaker 1: think like, okay, maybe the next step is doing something
Speaker 1: super hardcore, and some people, like we did talk about
Speaker 1: also in the previous episode, some people thrive in competition
Speaker 1: and some people are like, you know what, I just
Speaker 1: want to personally challenge myself to be better and what
Speaker 1: does that look like? So right now I posted quite
Speaker 1: a handful of one on one coaching opportunities for half
Speaker 1: hour check ins at the Transformation station for members, and
Speaker 1: a lot of people who are preserving these sessions are
Speaker 1: and booking the sessions. They are actually people that are like,
Speaker 1: you know, what, where do I go next? Because they've
Speaker 1: been doing the gym thing, they have been eating relatively healthy.
Speaker 1: How do they get to the next stage? So my
Speaker 1: blanket answer, of course, is going to be super different
Speaker 1: for each individual, but it can look like many things.
Speaker 1: It doesn't need to be always going heavi or heavier,
Speaker 1: heavy and heavier. Like sometimes we're just at a threshold
Speaker 1: where we're like, okay, we just like what it is
Speaker 1: that we're doing. We are strong, we're maintaining our strength,
Speaker 1: and we are slowly increasing like if we're increasing our
Speaker 1: weights every week, like unless you're like pop By of
Speaker 1: the Sailor Man and you're like cracking cans of spinach
Speaker 1: with your hands. It's not typically normal to be up
Speaker 1: in your weight while keeping proper form every single week.
Speaker 1: And then you start off with fives and by the
Speaker 1: end of the month your bicep curling twenties. When you
Speaker 1: started with fives and they were a struggle, usually that's
Speaker 1: a sign that maybe we've sacrificed our form somewhere along
Speaker 1: the lines. So a realistic approach to getting to those
Speaker 1: the next stages can be maybe it's taking a look
Speaker 1: at your nutrition. And a lot of the times when
Speaker 1: we have been consistent in the gym, like I call
Speaker 1: it fitness maturity, So we start to get a little
Speaker 1: bit more mature in our fitness journey. And I see
Speaker 1: a lot of people coming to the gym, and there's
Speaker 1: so many different types of personalities. Some people come in
Speaker 1: and they come five days a week and they stay there,
Speaker 1: just like Sarah in the last episode, because that's something
Speaker 1: that is now a part of her life and she
Speaker 1: can never see your life without fitness. But then there's
Speaker 1: some people that come in on the complete opposite side
Speaker 1: of the spectrum and they're like, Okay, we're going raw, we'rah,
Speaker 1: We're coming five days a week. And then two or
Speaker 1: three weeks later, we don't see them for like months
Speaker 1: at a time, and then like, Okay, it's going to
Speaker 1: be perfect all over again, and they come in and
Speaker 1: like rah rah wrong, I'm gonna get stronger and do
Speaker 1: all the competitions and do all these things. And sometimes
Speaker 1: that is motivating for people. So I'm not going to
Speaker 1: shit on that flat out, like everyone's going to be
Speaker 1: motivated in a way that works for them. But when
Speaker 1: you're already dialed in and you're like, you know what,
Speaker 1: I don't really want to be obsessive on the show
Speaker 1: bodie part of fitness, which there can be a time
Speaker 1: and a place for that as well. So I'm also
Speaker 1: very pro whatever it is that you want to do
Speaker 1: for your fitness life, you go and you do that.
Speaker 1: But if you're already consistent, maybe it can look like
Speaker 1: dialing your new dialing in your nutrition. So maybe it's
Speaker 1: you know what, I know, I'm generally eating healthy and
Speaker 1: I've been doing this for a while. I want to
Speaker 1: maybe kick it up a notch and see if I
Speaker 1: take my nutrition just that three percent more, what can
Speaker 1: I do? What kind of progress can I see, whether
Speaker 1: it's physical, emotional, or also like appearance wise, So that
Speaker 1: is a really good place to start. I always suggest
Speaker 1: people track their food for about three days or so,
Speaker 1: just log it in, see what your macros are, see
Speaker 1: how much you're actually eating and what you are eating.
Speaker 1: It doesn't necessarily work for everybody long term, and I
Speaker 1: am a firm believer in if it's going to bring
Speaker 1: you stress, Like of course, when we try something new
Speaker 1: right out of the gate, it's going to feel uncomfortable
Speaker 1: before it becomes second nature, just like getting to the
Speaker 1: gym may have been for you, the same way as
Speaker 1: it is with tracking macros. In saying that, do I
Speaker 1: think that everybody needs to track their macros in order
Speaker 1: to have their to get to their goals and to
Speaker 1: have their success. I don't think so is that a
Speaker 1: good way. It is a way. It doesn't necessarily mean
Speaker 1: that it's going to work for every person. So maybe
Speaker 1: it's just evaluating what it is that you're eating. Maybe
Speaker 1: that's the next step that you're going to take. Maybe
Speaker 1: it is listening to your body and you're like, okay,
Speaker 1: you know what, instead of grabbing what I always grab
Speaker 1: I'm going to listen to my body and see what
Speaker 1: it is that it needs, because there's some days you
Speaker 1: might lift heavier and you're gonna surprise yourself, and there's
Speaker 1: some days that you're gonna be like, you know what,
Speaker 1: this doesn't feel I don't feel too strong today. Maybe
Speaker 1: you didn't sleep well or what the case is. So
Speaker 1: maybe you're going to grab a lighter pair of dumbbells.
Speaker 1: That way you can keep the integrity of your form
Speaker 1: and keep your body like, let's say, from swinging or
Speaker 1: from doing like the loop de loo kind of thing.
Speaker 1: Like being more mature in your fitness journey is also
Speaker 1: listening to your body. It doesn't necessarily mean grabbing weights
Speaker 1: also that your neighbor is grabbing because you feel like,
Speaker 1: oh well, if they're grabbing that, I don't want to
Speaker 1: look lazy. But then you're listening to what it is
Speaker 1: that your neighbor is instead of what it is that
Speaker 1: you need for your workout for the day. Maybe getting
Speaker 1: to that next chapter in your fitness zone is trying
Speaker 1: a class that you've never tried before. Like I know
Speaker 1: that there are some people that love zoomba, and they
Speaker 1: love cardio kick, and they love step and they love
Speaker 1: all the cardio based styles of workouts. But they're a
Speaker 1: little bit nervous to try strong Fit because they're like, oh, no,
Speaker 1: strength training because it's not something that they regularly practice
Speaker 1: at this time. But it very much so can be.
Speaker 1: So maybe the next step in your fitness journey is
Speaker 1: trying one of our strength training classes. Maybe you've been
Speaker 1: nervous to try power Burn because of the name. Power
Speaker 1: Burn is one of my favorite classes. I talk about
Speaker 1: this time and time again. Don't get me wrong, I
Speaker 1: love all the classes at the Transformation Station for many
Speaker 1: different reasons. But I know that I'm not afraid of
Speaker 1: any of our classes because they all serve a purpose,
Speaker 1: and it doesn't matter where you're starting from. I mean, like,
Speaker 1: if you don't love step class, that's a pretty like
Speaker 1: that's a distinguished type of a class, Like you're stepping
Speaker 1: up and down, up and down on a platform. If
Speaker 1: maybe there's an ailment that you are like, you know what,
Speaker 1: maybe not today, that's not really for me, or maybe
Speaker 1: like that's a specific style of class. But if you're
Speaker 1: doing strong Fit, if you're doing zoomba, like if you're
Speaker 1: doing all of those things, like strong Fit is a
Speaker 1: great place to start if you're nervous about strength training.
Speaker 1: It's one of our favorites at the gym. That's why
Speaker 1: we run strong Fit numerous times a day, even on
Speaker 1: the weekend, even on Saturdays, we have strong Fit. And
Speaker 1: that's just a nice, steady, non intimidating place to start
Speaker 1: class to start, it's about forty forty five minutes. Everything
Speaker 1: is done to a timer. The coach is there to
Speaker 1: help you. They show you what the movements are. You're
Speaker 1: never left alone to be like, Okay, figure out your workout.
Speaker 1: That's not how we operate. The coaches with you all
Speaker 1: the time to guide you, to show you what the
Speaker 1: movements are, to walk around the room to help with
Speaker 1: movement patterns. Yeah. So, like, Strangfit is a fantastic place
Speaker 1: to start. And when you're ready, power Burn that's the
Speaker 1: meat and potatoes. You get everything. You get cardioor you
Speaker 1: get conditioning, you get strength training, like it's so good
Speaker 1: for building bone density, it's so good for creating long,
Speaker 1: lean muscles as you like, there's so many benefits in
Speaker 1: power burn. And you can go your own temple, your
Speaker 1: own pace, and you can choose your different like scalabilities,
Speaker 1: like your modifications. You can do groundwork if you choose
Speaker 1: to do groundwork. I'll never say like, oh, if you
Speaker 1: can't go to the ground, you can do this. I
Speaker 1: will always say, hey, if today's not a day, you're
Speaker 1: not going to the ground. If that's if you choose
Speaker 1: to do the standing variety, I'm going to give that
Speaker 1: to you without even you asking. No one has to
Speaker 1: raise their hand and say, oh, can I have an
Speaker 1: option for that? That maybe once in a very very
Speaker 1: blue moon that might happen by mistake, because we're not
Speaker 1: all perfect humans, but ninety nine point nine percent of
Speaker 1: the times, it's just that's all of our coaches do
Speaker 1: the same thing. This is what it looks like if
Speaker 1: you're using the ground. This is what it looks like
Speaker 1: if you are standing. Pick your version of hard today.
Speaker 1: There's sometimes like I know that when we do stretch
Speaker 1: and flow, there are specific stretches that I love to
Speaker 1: do in a chair, and I am an able body
Speaker 1: now thanks the fitness and getting stronger and flexible and
Speaker 1: more mobile. There I can go to the ground and
Speaker 1: I can do some of the stretches on the ground.
Speaker 1: But I know for my unique body, and I'll say
Speaker 1: it in class sometimes I'm like, you know, I'm gonna
Speaker 1: stay in the chair for this one, because if I
Speaker 1: go to the ground, I will cheat it out, and
Speaker 1: that is the truth. The chair version of that stretch
Speaker 1: is actually more beneficial for my body than doing it
Speaker 1: on the ground because I know on the ground, I
Speaker 1: can lay sideways, I can go backwards, I can really
Speaker 1: cheat out a specific stretch, and I know that when
Speaker 1: I am sitting in the chair, I'm ann adjure. I
Speaker 1: have no option to lean all the way to the side.
Speaker 1: Everybody's gonna see me. So just because there's different modifications
Speaker 1: or scalabilities, it doesn't mean to make it easier. It
Speaker 1: means to make it different. There's sometimes when we have
Speaker 1: a squat to caffres and that's a very low impact movement,
Speaker 1: and there's some people that are like, I'm working on
Speaker 1: my bone density. I want to add a little bit
Speaker 1: of impact. So maybe they're doing a little bit of
Speaker 1: a hop in their squat to cafreras. And then maybe
Speaker 1: someone's like, oh, I want it to be high impact,
Speaker 1: so they're doing jump squats. And everything is normal in
Speaker 1: our space and everyone is kind. So it's not like
Speaker 1: you stick out like a sore thumb if you choose
Speaker 1: not to go on the ground because there's somebody else
Speaker 1: in the class who's also not going on the ground,
Speaker 1: and by chance, if by fluke, someone is not standing
Speaker 1: and you want to do standing. We know that everybody
Speaker 1: has seen people do standing work in our facility, and
Speaker 1: that's why we naturally show it. Whether there's sometimes I
Speaker 1: turn it everyone's on the ground. I'm like, I was
Speaker 1: going to show you the standing variety, and you know what,
Speaker 1: ninety nine percent of the time I still will because
Speaker 1: someone who is on the ground and I say, you
Speaker 1: know what, I decided, I don't like the ground version.
Speaker 1: I'm cheating it out the same Microsina doesn't stretch, don't
Speaker 1: don't call me out on that. I'm not in public.
Speaker 1: No'm just kidding. I'll call myself out before anybody else says. Yeah,
Speaker 1: there's sometimes you might you might want to switch, and
Speaker 1: you're like, you know, I started on the ground, I'm
Speaker 1: going to go to standing. You always have a variety,
Speaker 1: and naturally a lot of people that are in our
Speaker 1: space are like, oh, I remember all these different modifications.
Speaker 1: So sometimes I'm going to give a suggestion and you're like, oh,
Speaker 1: I remember this last suggestion that Christina gave me. I'm
Speaker 1: going to try that one instead, So it's always like
Speaker 1: moving away that feels good for your unique body. We're
Speaker 1: here as a guide and we're all here together because
Speaker 1: maybe if we were at home working out, we would
Speaker 1: have stopped. But because we're here as a team, we're
Speaker 1: here as a team, even though we're working individually. It's
Speaker 1: my favorite version of team sport. Then that it's going
Speaker 1: to be normal and it's going to be all right.
Speaker 1: So that could be a way that you change your
Speaker 1: workout is maybe trying a different style of workout. Another
Speaker 1: thing that is something in maturing in your fitness journey
Speaker 1: is maybe you're talking to the person besides you. I
Speaker 1: know usually we do that anyways, but maybe it's going
Speaker 1: up to someone that maybe is working out across the
Speaker 1: room and being like, hey, I see you come here
Speaker 1: all the time. How long have you been a member here?
Speaker 1: That is such an easy icebreaker. Like I mean, like
Speaker 1: sometimes I go up to someone and be like, hey,
Speaker 1: do you think a taco is a sandwich? Like that
Speaker 1: might be a little bit weird if you're not me,
Speaker 1: but like try or maybe if you're Alex, I feel
Speaker 1: like Alex. If you know Alex who comes at eight
Speaker 1: a m. And sometimes on the weekend, I feel like
Speaker 1: Alex could totally pull that question off in meeting someone like,
Speaker 1: what do you think is a snow cone made of snow?
Speaker 1: You're gonna make so many friends now, feel free to
Speaker 1: take that page out of my chapter. So anyway, when
Speaker 1: you are maturing in your speaking of maturing, ojeez, when
Speaker 1: you are maturing in your fitness journey in your lifestyle,
Speaker 1: maybe it could be asking somebody for help. So some
Speaker 1: of the people who have booked these one on one
Speaker 1: sessions are like, you know what, I want to take
Speaker 1: it to the next level, and that means being a
Speaker 1: little bit more supported in what my goals are. It's
Speaker 1: maybe it's saying them out loud, or maybe it's you
Speaker 1: know what, I'm finally going to be doing an in
Speaker 1: body analysis and they're doing their inbody analysis and like, okay,
Speaker 1: now this is what my goal is. Like there's someone
Speaker 1: who comes in the morning and I'm like, oh, this
Speaker 1: is your first in body and she was like, yeah,
Speaker 1: I'm ready to kick it up to the next notch
Speaker 1: because she's already very athletic and she runs for funsies
Speaker 1: and she runs for sport, and like she's really kicked
Speaker 1: up her strength training and everything in the gym. Actually,
Speaker 1: a coach commented to me and said, hey, I saw
Speaker 1: this person in class. Wow, like she's changed a lot,
Speaker 1: And I was like, yeah, she did her in bodies,
Speaker 1: she's kicking it up and not she wants to see
Speaker 1: how her body can get stronger, Like she's already strong
Speaker 1: and she want to see how her body can get stronger.
Speaker 1: So now she's changing some of the tools that she's using.
Speaker 1: So instead of doing dumbbells, she's using the bar x
Speaker 1: bars or even using a bar bell. So there's so
Speaker 1: many different things. You can even try kettlebell for the
Speaker 1: first time. Oh, on that note, speaking of kettlebell, if
Speaker 1: you're unsure about kettlebell technique, we actually have a really
Speaker 1: good workshop happening with Jennifer Tracy who's a member at
Speaker 1: the Transformation Station, and she is so incredibly well versed
Speaker 1: in kettlebell. If you've seen her in the morning, you
Speaker 1: know she's just such a great she's textbook technique. I
Speaker 1: couldnot think of someone better to teach these kettlebell movements.
Speaker 1: So maybe it's signing up for a workshop. In saying that, so,
Speaker 1: maybe it's trying some of our pop up classes or
Speaker 1: a different timeframe. I know some people are a little
Speaker 1: nervous about Butts and Guts because of the name, and
Speaker 1: some people are nervous about circuit. Circuit is super fun,
Speaker 1: also one of my favorites because I like that you
Speaker 1: switch stations and move around the room. I don't think
Speaker 1: I would love that on a daily basis for my
Speaker 1: fitness journey in the way that I get bored pretty quickly.
Speaker 1: So if it's every day round and round and round,
Speaker 1: it goes where it steps nobody knows, then I am
Speaker 1: going to be like, oh my gosh, it's always the same,
Speaker 1: moving around and around and around and around. Some people
Speaker 1: love that, so I'm not gonna shit on that, but
Speaker 1: I don't love that for myself. So on a Saturday morning,
Speaker 1: that's such a nice way to get in like a
Speaker 1: total body workout while having the time go by so fast,
Speaker 1: and also while you're working out with friends and healthy
Speaker 1: friends who are in the gym working on the same
Speaker 1: thing as you, getting better each day they show up
Speaker 1: or even just staying the same, they show up. Let's
Speaker 1: be real, now, there's sometimes when we're like, you know what,
Speaker 1: we are consistent, we are happy with what we're doing,
Speaker 1: and we're going to keep on cruising. And I've seen
Speaker 1: people come through the gym like that and they are
Speaker 1: super consistent and that's what they want for themselves. So
Speaker 1: there's so many different ways that you can kick up
Speaker 1: your fitness to a different notch. It doesn't always mean
Speaker 1: grabbing heavier and heavier and heavier things. Maybe it's learning
Speaker 1: different tools that you've shot away from, maybe in the
Speaker 1: first six months or maybe years of your fitness journey,
Speaker 1: and you're like, you know what, i am going to
Speaker 1: try a kettlebell or I'm going to try we have
Speaker 1: those why bells. They'll get little triangles. They don't even
Speaker 1: look like a y at all, but they're called why bells.
Speaker 1: So maybe it's learning to use the why bells and
Speaker 1: they're not complicated by any means, and the coach is
Speaker 1: always there to show you the same anything you do
Speaker 1: with a dumb bell or kettlebell, a why bell is
Speaker 1: such a really good tool. The grip is really nice,
Speaker 1: so that's always really encouraging. Some people are intimidated by
Speaker 1: them because they're a triangle and we're so well known
Speaker 1: to what a dumb bell is that sometimes the same
Speaker 1: weight in a different shape is kind of like ooh,
Speaker 1: little bit intimidating, so yeah, or maybe like I know
Speaker 1: that I've been coaching evening classes. I coached this morning actually,
Speaker 1: but the last two nights have coached evening classes. And
Speaker 1: there's some people in power Burn and I'm like, okay,
Speaker 1: let's not set up on the turf our individual stations
Speaker 1: because we have thirty seconds of movement. So I've set
Speaker 1: I've pulled the sleds out. We got sleds going down.
Speaker 1: If you haven't tried it, try it, give it a shot.
Speaker 1: We had two people in power Burn that have never
Speaker 1: pushed a sled before and they did for the first
Speaker 1: time and they're like this is different. I like this.
Speaker 1: I'm like, would you do it again? They said yes.
Speaker 1: I'm like, see, you never know, you might surprise yourself.
Speaker 1: I set out the battle ropes, and people that were
Speaker 1: using the battle ropes they have used the battle ropes
Speaker 1: before and they loved having that opportunity. We have a
Speaker 1: shier member in class and I saw her kind of
Speaker 1: like look at the skier and then I was like,
Speaker 1: have you tried this before? And she was like no,
Speaker 1: And I'm like, oh, okay, and I could have left
Speaker 1: it at that, but I don't leave anything as as
Speaker 1: it is, so I want to know. I'm like, okay,
Speaker 1: do you want to try it? She's like, well, I'm
Speaker 1: not against it. I'm like, okay, so if I walk
Speaker 1: there across the room with you and I show you
Speaker 1: how it's done, do you want to try it? She
Speaker 1: was like, okay, I'll give it a try. So I
Speaker 1: showed her. I gave her the tips. I showed her
Speaker 1: to put her elbows her feet. I said, okay, the
Speaker 1: skier might surprise you. When you first pull those handles down.
Speaker 1: It feels kind of like you're falling backwards. But after
Speaker 1: you do it the first time, then you'll see where
Speaker 1: the weight is distributed. Just be aware of that. So
Speaker 1: she went. She was like, oh, yeah, you're right, But
Speaker 1: because I already gate for that warning, she charready knew.
Speaker 1: And then she was going and going and going and going,
Speaker 1: and she went longer than thirty seconds, even though it
Speaker 1: was thirty second rounds, and she was so proud, and
Speaker 1: I'm like, how did that feel? And she was like
Speaker 1: I like it. I'm like, okay, awesome. I'm like I
Speaker 1: know that she has her elbow wrap. So she has
Speaker 1: tennis elbow going on, so and I'm like, okay, so,
Speaker 1: how does that feel with you with your arm? She's like,
Speaker 1: it actually doesn't irritate it at all. I'm like awesome.
Speaker 1: Because we have a couple other members that they wear
Speaker 1: a similar sleeve different timeslots of the day, and they
Speaker 1: have used this machine and they report back the exact
Speaker 1: same thing. So this is another way that you can
Speaker 1: get in another total body cardio conditioning movement without irritating
Speaker 1: one of your ailments. And it feels badass. And she
Speaker 1: laughed and it was so great. So like now that's
Speaker 1: another notch in her experience belt. Is just having someone
Speaker 1: there to say, hey, have you tried this? Have do
Speaker 1: you feel? I didn't say go try it now. That's
Speaker 1: not who I am as a person. If someone's uncomfortable,
Speaker 1: I'm not gonna make it worse, right, but I'm gonna
Speaker 1: be like, hey, if you are nervous, that's okay. I'm
Speaker 1: not nervous for you. I'm confident in what it is
Speaker 1: that i'm showing you, and I've done this for over
Speaker 1: a decade. I'm happy to show you and make sure
Speaker 1: that you are comfortable at every stage. Because Consent is
Speaker 1: a cool thing, right. I'm not going to force someone
Speaker 1: or shame somebody go and do it now. I'm gonna say,
Speaker 1: how do you feel about it today? Okay, let's approach
Speaker 1: this so it's interesting, like whatever it is that that
Speaker 1: you want to feel in the gym, if you're sitting
Speaker 1: there and you're like, you know what, I've been consistent
Speaker 1: and I'm getting a little bit bored. Well, let's snip
Speaker 1: that boredom in the booty. September is coming. We're going
Speaker 1: back to routine. Our friends are getting back, and I'm
Speaker 1: so glad. I'm I've been doing the same thing day
Speaker 1: in and day out for the summertime. And don't feel
Speaker 1: bad for me. I love where I'm at. My friends
Speaker 1: going on vacation here, going over there. And I'm wallowing
Speaker 1: right now because Coach Nikki is one of my very
Speaker 1: best friends and she's gone for two weeks, not even
Speaker 1: in this province. So I told her, I'm like, it's
Speaker 1: like fourteen days of Wednesdays because on Wednesdays that's her
Speaker 1: workout at home style of workout. She doesn't come on
Speaker 1: Wednesday mornings, but she's there every other day at six
Speaker 1: am and all throughout the day and all throughout the
Speaker 1: night because she also coaches at night and on Wednesdays.
Speaker 1: We only text message unless by chance, like last summer,
Speaker 1: I went up bike riding a lot, but not bike
Speaker 1: writing this year, so I'm just wallowing. But anyway, we're
Speaker 1: back to routine soon. September is coming. Maybe this is
Speaker 1: a good idea to write down some of your unique
Speaker 1: goals for what it is that you want to do,
Speaker 1: because whatever we do now is how we're going to
Speaker 1: feel going into the next holiday, which is going to
Speaker 1: be I think maybe Thanksgiving, we got Christmas coming. I
Speaker 1: hate to say that, but we have stuff in things
Speaker 1: and emotions that we're going to feel right. So it's
Speaker 1: not just about like yay food, like yay food foods.
Speaker 1: We eat food every day. It's going to be like, Okay,
Speaker 1: what we do now, especially come September, that's laying the
Speaker 1: foundation for all those emotionally energizing, energy sucking, silver lining
Speaker 1: type of holidays. So if you're like, okay, I don't
Speaker 1: know where to start, contact me. I got your Backjack.
Speaker 1: You can book a one on one appointment. I've had
Speaker 1: so many people ask me like I want to meet
Speaker 1: with you every week. I want to meet with you
Speaker 1: every month, and I until recently, I wasn't putting that
Speaker 1: back on my radar. But since we've been doing these
Speaker 1: one on one coaching sessions, even for thirty minutes, it
Speaker 1: has shown such significant improvement in a lot of our members.
Speaker 1: So I will be kicking off. I already have the details.
Speaker 1: I have not published them yet. I was just sitting
Speaker 1: on them for a bit, just to make sure this
Speaker 1: is what we're going to do. So we have one
Speaker 1: on one coaching. It's a half hour check in once
Speaker 1: a month with me. However, you have three follow up
Speaker 1: fifteen minute one to one appointments one on one, so
Speaker 1: it's only your time fifteen minutes. I know I talk
Speaker 1: a lot, but when you schedule your appointment, it's very effortless,
Speaker 1: very easy. You can choose in person at the transformation station.
Speaker 1: You can also choose over the phone if that's easier
Speaker 1: for you, especially if you're a commuter and you're like,
Speaker 1: I'm just making it to classes. Well, we can talk
Speaker 1: on your way home. We can talk on your way there,
Speaker 1: we can talk on your lunch. I don't care. However,
Speaker 1: it is that you're going to be supported. I will
Speaker 1: have my schedule listed. That will be fairly flexible. It's
Speaker 1: not going to be a twenty four hour hotline, but
Speaker 1: it will be very flexible. That way, you are supported.
Speaker 1: So fifteen minutes in when you book in your check in,
Speaker 1: it will ask you your three questions. That way, we
Speaker 1: have a plan of attack going into your fifteen minute meetings.
Speaker 1: So it is fifteen minutes of concentrated you goal setting
Speaker 1: check in. So that is how I'm going to set
Speaker 1: up that program. That way. If you do want to
Speaker 1: go to the next level, you got it. You're supported,
Speaker 1: and it's not about like I know sometimes when people
Speaker 1: are making appointments like that, they're like, Oh, I want
Speaker 1: to show how great I am doing. That's amazing. If
Speaker 1: that's the support you need, I'm there to high five
Speaker 1: you because I'm confident in myself. I want to celebrate
Speaker 1: you and what it is that you're doing. If you're like, oh, no,
Speaker 1: I didn't do good this week, I'm going to skip
Speaker 1: my check in. No, don't you dare. We're all friends
Speaker 1: in this place, and that's the point of being supported.
Speaker 1: What is it that's going on? You can tell me.
Speaker 1: You don't have to tell me all the details. I
Speaker 1: know that I talk a lot, but I keep things
Speaker 1: that are confidential confidential. Tell me it's confidential. I'm not
Speaker 1: going to tell you on this body. I'm not going
Speaker 1: to tell people on the podcast obviously, even if not,
Speaker 1: there's certain things that are sensitive, right, I'm not going
Speaker 1: to blabber your journey unless I say, hey, can I
Speaker 1: share this? So I had an email from a member
Speaker 1: and she wrote me like five beautiful, beautiful pair and
Speaker 1: literally it's the reason exactly why I opened the gym,
Speaker 1: and I was in tears. I was so excited for her.
Speaker 1: And she named there was two three coaches or there's
Speaker 1: three coaches that she specifically has also worked with, and
Speaker 1: I said to her, I'm like, do you mind if
Speaker 1: I forward this to them? And she was like, oh
Speaker 1: please do. I'm like, thank you, because I want them
Speaker 1: to know too, like, okay, hey, coaches, like you're contributing
Speaker 1: to changing people's lives and that's what we're doing in
Speaker 1: this place. So I'm not going to tell you about
Speaker 1: exactly that on the podcast. I have shared some of
Speaker 1: the details in person at the gym, like just about
Speaker 1: this person's successes based on mobility, and I think that's
Speaker 1: all you need to know because that there is the
Speaker 1: whole thing. So if you want to take it to
Speaker 1: the next level and you're not sure what your plan is,
Speaker 1: you can contact me. If you're like, you know what
Speaker 1: I think, I know what my plan is, go and
Speaker 1: write it down. Write it down. Goals and writing are
Speaker 1: dreams and deadlines. It's cliche. I love that part. Goals
Speaker 1: in writing are dreams with deadlines and not just the
Speaker 1: goals in writing. What are the steps that you're going
Speaker 1: to take? What does that look like? So if it's like, Okay,
Speaker 1: I want to let's say lose weight. I hear that
Speaker 1: a lot. So we're just gonna use that. I know,
Speaker 1: workout in fitness is so universal. It doesn't have to
Speaker 1: be for weight loss. Okay. I don't care what shape, size,
Speaker 1: where as long as you're healthy. So let's say you're like, okay, Christina,
Speaker 1: I want to have fat loss, not weight loss fat loss,
Speaker 1: because there's a difference. And I'm gonna say, Okay, what
Speaker 1: does that look like for you? Well, I want to
Speaker 1: use lose twenty pounds before January first, Okay, So what
Speaker 1: are the steps you're gonna take to get there? I'm
Speaker 1: gonna get to the gym three times a week. Okay,
Speaker 1: you're gonna get to the gym three times a week.
Speaker 1: Let's dig a little bit deeper. What time of day,
Speaker 1: What days out of the week? Okay, Tuesday, Thursday, Saturday? Awesome?
Speaker 1: What time of day evening? Okay, so evenings. You're gonna
Speaker 1: set it up so you're available at twelve fifteen or sorry,
Speaker 1: four to forty five. I'm thinking twelve fifteen. If you're
Speaker 1: available for four forty five, five forty five or six
Speaker 1: forty five Tuesdays, Thursdays, Saturdays, we have morning classes. Okay, Yeah,
Speaker 1: that's gonna work. Okay, cool, I'm gonna come after work.
Speaker 1: I'm done work. I'm a teacher, So I'm gonna get
Speaker 1: to the gym for forty five. Awesome. So four forty
Speaker 1: five that's your day. Book it in our app. That's
Speaker 1: your commitment. Don't go back on your commitment. Tuesday four
Speaker 1: forty five, Thursday, four forty five, Saturday. Are you a
Speaker 1: sleep inner or you a wake up earlier? Oh? I
Speaker 1: like to this. I'm just saying because this is what
Speaker 1: I usually hear from everybody. Let's do eight am. I
Speaker 1: like to get my day done. I wake up early.
Speaker 1: I want to go back home and make breakfast with whoever,
Speaker 1: my friends or maybe I'm my family. Who knows, who
Speaker 1: cares whatever it is that you want to do. Okay, awesome,
Speaker 1: So there's your plan. Four forty five, four forty five,
Speaker 1: eight am. Oh you know what I think on that night.
Speaker 1: I'm busy, I have my kids. Blah blah blah blah blah. Okay,
Speaker 1: so what's your alternative? You know what, I'm gonna come
Speaker 1: at six am before work. Beautiful, go schedule at awesome.
Speaker 1: Your name in the app. I know when you're guming,
Speaker 1: I know when you're going, I know when you're not there.
Speaker 1: He sees you when you're sleeping. I promise I'm not
Speaker 1: that controlling. However, if you tell me that this is
Speaker 1: your goal and you're looking for support and you're looking
Speaker 1: for a friend who also is not going to shame you,
Speaker 1: just to be clear, I got your back, Jack, And
Speaker 1: that's just how it is. In classes, I know that
Speaker 1: when I talk to the other coaches, they're like, hey,
Speaker 1: I haven't seen this person in a while. I'm like, oh,
Speaker 1: I saw them on Instagram. They're in Pujakana. Oh okay. Cool.
Speaker 1: Because a lot of our teammates don't have everyone on
Speaker 1: Instagram or Facebook, or they just are very not active
Speaker 1: on social media, so they kind of know I'm the vault,
Speaker 1: like where are they? Oh, let me check in. Oh
Speaker 1: I haven't seen this person. Let me check in. Because
Speaker 1: I like you to feel supported, and I hope that
Speaker 1: the feedback I get from that is very, very positive.
Speaker 1: So if you're like that, you're like, Christina, leave me alone,
Speaker 1: then just tell me. I'm happy. I just coast when
Speaker 1: I want to coast. I'm happy to let you coast
Speaker 1: because not everybody wants the same level of support. I'm
Speaker 1: always rooting for you at the end of the day.
Speaker 1: So going back to what that schedule is, if there's
Speaker 1: one day and you're like, you know what, I'm off
Speaker 1: that day, but I have a meeting in the morning
Speaker 1: at nine am, I have to go to the dentist
Speaker 1: and it may as well book the chiropractor while you're there.
Speaker 1: So what are you gonna do? You know what? I think,
Speaker 1: I'm going to come in at twelve fifteen and I'm
Speaker 1: going to have everything ready at home and I'm going
Speaker 1: to do my meal prep for the evening. Awesome booking
Speaker 1: your class, that's how you're going to be supported. More
Speaker 1: people have better results in group fitness when they have
Speaker 1: an app like the Transformation Station, more than when they
Speaker 1: pay one hundred and thirty dollars an hour for a
Speaker 1: personal trainer per hour, not per month, per hour. So
Speaker 1: when you are using those tools that we provide for you,
Speaker 1: by we, I mean me the Transformation Station, something that
Speaker 1: I planned, use that tool, use the app. I know
Speaker 1: there's some people. There's one girl in class and everyone's like,
Speaker 1: oh my gosh, like you're getting so strong and wow,
Speaker 1: and you've changed so much. And you know what her
Speaker 1: secret is. She waits until eight pm the day before.
Speaker 1: She's like, I'm just going to keep myself busy. So
Speaker 1: I miss the unreservation window and I see her four, five,
Speaker 1: sometimes six days a week, and sometimes she rolls in
Speaker 1: and she's like, thankfully I have that reservation window because
Speaker 1: she will not be seen as a late cancel or
Speaker 1: a no show. I'm like, ah, that served you well,
Speaker 1: and she's like i'd say hi five man, like you're
Speaker 1: doing a good job. So sometimes it's even just being
Speaker 1: motivated just as much as that. So okay in and out, happy,
Speaker 1: whatever it is day that you're listening to this. I
Speaker 1: hope good things happen for you. I hope that whatever
Speaker 1: is going on, that everything goes super smoothly. We have
Speaker 1: so much feedback of life changes and things happening moving
Speaker 1: into September. Take what you need. I hope for the
Speaker 1: most smoothest transition and eventfulness for whatever it is that
Speaker 1: you're going through in this time. If you're saying you
Speaker 1: want to kick it up a notch, contact me Christina
Speaker 1: with a ch Christina at the Transformation Station dot CA.
Speaker 1: So sorry, it couldn't be longer. You can also catch
Speaker 1: me at Christina Romita rom like Michael It like Thomas A.
Speaker 1: That's on Instagram. I don't have Facebook. You can catch
Speaker 1: me on the Transformation stage at the Transformation Station Barry
Speaker 1: on Instagram as well. All right, we do have a
Speaker 1: Facebook page, the Transformation Station Barry to be We're the
Speaker 1: only one. I put Barry just because it's such like
Speaker 1: a tongue twister. The Transformation Station, we are only one.
Speaker 1: I only made one. I only plan to have one
Speaker 1: right now in this moment. The Facebook page I am
Speaker 1: not as up to date on. So the Facebook page
Speaker 1: is up to date because it posts right from Instagram.
Speaker 1: If you are sending me messages on Facebook to the
Speaker 1: gym page, I am very delayed in that I'm working
Speaker 1: on it. I'm going to add that to my little
Speaker 1: Finch app. It's a self care app. I'm not affiliated,
Speaker 1: but I love it and I'm obsessed with it, and
Speaker 1: I've been so diligent, you know why. Okay, So part
Speaker 1: of this little tidbit the Finch App, I write podcast
Speaker 1: under my business to do list every single day, and
Speaker 1: I get rainbow stones for that, and I can buy
Speaker 1: little cute little things from my Little Finch App. I
Speaker 1: know it sounds crazy and it sounds like wow, Christina,
Speaker 1: but I'm telling you this brings me a little bit
Speaker 1: of piece of This brings me a piece of joy
Speaker 1: to my day, and it's kept me consistent on this
Speaker 1: podcast posting every single day. So if you enjoyed it,
Speaker 1: high five to you. Thank you so much for tuning in.
Speaker 1: All right, let's seal the deal until next time. PS.
Speaker 1: If you're using the Finch app, message me your friend
Speaker 1: code and I will add you, or message me for
Speaker 1: mine and you can add me. All right, go pick
Speaker 1: in your next workout. See you soon,