WEBVTT 1 00:00:01.000 --> 00:00:04.480 All right, so maybe you have been incredibly consistent, just 2 00:00:04.519 --> 00:00:08.160 like Sarah from the previous podcast episode, and maybe you're 3 00:00:08.199 --> 00:00:16.280 wondering where do I go from there? Welcome to the 4 00:00:16.280 --> 00:00:20.920 Transformation Station podcast. I'm Christina, owner, operator, and founder of 5 00:00:21.000 --> 00:00:23.960 the Transformation Station, and this is where we talk about 6 00:00:24.039 --> 00:00:27.440 getting stronger while navigating real life. If you're trying to 7 00:00:27.480 --> 00:00:31.079 stay consistent through the ups and the downs and everywhere 8 00:00:31.079 --> 00:00:34.880 else in between. This is for you. Thank you so 9 00:00:35.000 --> 00:00:37.759 much for tuning in your time. I do not take lightly, 10 00:00:37.920 --> 00:00:40.079 so thank you so much if I have not expressed 11 00:00:40.079 --> 00:00:43.119 that enough. Okay, So a lot of the times on 12 00:00:43.159 --> 00:00:46.079 this podcast episode we talk about like what do you 13 00:00:46.159 --> 00:00:49.679 do in order to stay consistent? Where can we readirect 14 00:00:49.679 --> 00:00:51.799 our sales? And we kind of dive into a whole 15 00:00:51.880 --> 00:00:54.719 lot of stuff about I'm going to say, like the struggle. 16 00:00:55.439 --> 00:00:58.320 I do know, however, that we do have quite a 17 00:00:58.399 --> 00:01:02.880 few individuals at the Transformation Station who have been consistent 18 00:01:03.079 --> 00:01:06.079 for months at a time, years at a time, a 19 00:01:06.120 --> 00:01:09.040 handful of years at a time. And even more so 20 00:01:09.040 --> 00:01:10.920 so a lot of people ask me like, okay, what 21 00:01:11.000 --> 00:01:14.319 is the next stage? And naturally a lot of us 22 00:01:14.359 --> 00:01:17.159 think like, okay, maybe the next step is doing something 23 00:01:17.280 --> 00:01:21.719 super hardcore, and some people, like we did talk about 24 00:01:21.719 --> 00:01:25.719 also in the previous episode, some people thrive in competition 25 00:01:26.280 --> 00:01:27.879 and some people are like, you know what, I just 26 00:01:27.920 --> 00:01:31.280 want to personally challenge myself to be better and what 27 00:01:31.319 --> 00:01:35.079 does that look like? So right now I posted quite 28 00:01:35.079 --> 00:01:39.599 a handful of one on one coaching opportunities for half 29 00:01:39.680 --> 00:01:43.079 hour check ins at the Transformation station for members, and 30 00:01:43.200 --> 00:01:46.920 a lot of people who are preserving these sessions are 31 00:01:46.959 --> 00:01:49.680 and booking the sessions. They are actually people that are like, 32 00:01:49.719 --> 00:01:52.120 you know, what, where do I go next? Because they've 33 00:01:52.159 --> 00:01:55.040 been doing the gym thing, they have been eating relatively healthy. 34 00:01:55.359 --> 00:01:57.519 How do they get to the next stage? So my 35 00:01:57.799 --> 00:02:00.519 blanket answer, of course, is going to be super different 36 00:02:00.640 --> 00:02:03.519 for each individual, but it can look like many things. 37 00:02:03.719 --> 00:02:05.760 It doesn't need to be always going heavi or heavier, 38 00:02:05.799 --> 00:02:08.560 heavy and heavier. Like sometimes we're just at a threshold 39 00:02:08.560 --> 00:02:10.400 where we're like, okay, we just like what it is 40 00:02:10.400 --> 00:02:13.159 that we're doing. We are strong, we're maintaining our strength, 41 00:02:13.520 --> 00:02:16.599 and we are slowly increasing like if we're increasing our 42 00:02:16.639 --> 00:02:19.039 weights every week, like unless you're like pop By of 43 00:02:19.080 --> 00:02:21.319 the Sailor Man and you're like cracking cans of spinach 44 00:02:21.360 --> 00:02:24.879 with your hands. It's not typically normal to be up 45 00:02:24.879 --> 00:02:28.439 in your weight while keeping proper form every single week. 46 00:02:28.479 --> 00:02:30.199 And then you start off with fives and by the 47 00:02:30.280 --> 00:02:32.840 end of the month your bicep curling twenties. When you 48 00:02:32.879 --> 00:02:35.879 started with fives and they were a struggle, usually that's 49 00:02:35.879 --> 00:02:38.599 a sign that maybe we've sacrificed our form somewhere along 50 00:02:38.639 --> 00:02:41.919 the lines. So a realistic approach to getting to those 51 00:02:42.360 --> 00:02:45.639 the next stages can be maybe it's taking a look 52 00:02:45.639 --> 00:02:48.120 at your nutrition. And a lot of the times when 53 00:02:48.199 --> 00:02:51.319 we have been consistent in the gym, like I call 54 00:02:51.400 --> 00:02:54.479 it fitness maturity, So we start to get a little 55 00:02:54.520 --> 00:02:56.800 bit more mature in our fitness journey. And I see 56 00:02:56.800 --> 00:02:58.680 a lot of people coming to the gym, and there's 57 00:02:58.759 --> 00:03:01.840 so many different types of personalities. Some people come in 58 00:03:02.000 --> 00:03:04.520 and they come five days a week and they stay there, 59 00:03:05.719 --> 00:03:08.199 just like Sarah in the last episode, because that's something 60 00:03:08.199 --> 00:03:09.680 that is now a part of her life and she 61 00:03:09.719 --> 00:03:13.919 can never see your life without fitness. But then there's 62 00:03:13.919 --> 00:03:16.240 some people that come in on the complete opposite side 63 00:03:16.240 --> 00:03:19.159 of the spectrum and they're like, Okay, we're going raw, we'rah, 64 00:03:19.199 --> 00:03:21.199 We're coming five days a week. And then two or 65 00:03:21.199 --> 00:03:24.159 three weeks later, we don't see them for like months 66 00:03:24.199 --> 00:03:25.800 at a time, and then like, Okay, it's going to 67 00:03:25.840 --> 00:03:27.400 be perfect all over again, and they come in and 68 00:03:27.439 --> 00:03:28.919 like rah rah wrong, I'm gonna get stronger and do 69 00:03:28.960 --> 00:03:32.639 all the competitions and do all these things. And sometimes 70 00:03:32.719 --> 00:03:34.599 that is motivating for people. So I'm not going to 71 00:03:34.639 --> 00:03:36.520 shit on that flat out, like everyone's going to be 72 00:03:36.560 --> 00:03:39.319 motivated in a way that works for them. But when 73 00:03:39.319 --> 00:03:41.000 you're already dialed in and you're like, you know what, 74 00:03:41.080 --> 00:03:44.280 I don't really want to be obsessive on the show 75 00:03:44.319 --> 00:03:48.080 bodie part of fitness, which there can be a time 76 00:03:48.159 --> 00:03:51.120 and a place for that as well. So I'm also 77 00:03:51.319 --> 00:03:53.240 very pro whatever it is that you want to do 78 00:03:53.319 --> 00:03:55.080 for your fitness life, you go and you do that. 79 00:03:56.080 --> 00:03:59.080 But if you're already consistent, maybe it can look like 80 00:03:59.400 --> 00:04:02.599 dialing your new dialing in your nutrition. So maybe it's 81 00:04:02.639 --> 00:04:05.240 you know what, I know, I'm generally eating healthy and 82 00:04:05.280 --> 00:04:07.879 I've been doing this for a while. I want to 83 00:04:08.560 --> 00:04:11.800 maybe kick it up a notch and see if I 84 00:04:11.840 --> 00:04:16.399 take my nutrition just that three percent more, what can 85 00:04:16.439 --> 00:04:18.439 I do? What kind of progress can I see, whether 86 00:04:18.480 --> 00:04:24.160 it's physical, emotional, or also like appearance wise, So that 87 00:04:24.319 --> 00:04:26.160 is a really good place to start. I always suggest 88 00:04:26.240 --> 00:04:28.879 people track their food for about three days or so, 89 00:04:29.000 --> 00:04:31.079 just log it in, see what your macros are, see 90 00:04:31.079 --> 00:04:33.240 how much you're actually eating and what you are eating. 91 00:04:33.879 --> 00:04:36.879 It doesn't necessarily work for everybody long term, and I 92 00:04:36.920 --> 00:04:40.240 am a firm believer in if it's going to bring 93 00:04:40.240 --> 00:04:42.600 you stress, Like of course, when we try something new 94 00:04:42.879 --> 00:04:44.759 right out of the gate, it's going to feel uncomfortable 95 00:04:44.800 --> 00:04:47.040 before it becomes second nature, just like getting to the 96 00:04:47.079 --> 00:04:50.160 gym may have been for you, the same way as 97 00:04:50.160 --> 00:04:52.759 it is with tracking macros. In saying that, do I 98 00:04:52.800 --> 00:04:55.439 think that everybody needs to track their macros in order 99 00:04:55.519 --> 00:04:58.600 to have their to get to their goals and to 100 00:04:58.600 --> 00:05:01.279 have their success. I don't think so is that a 101 00:05:01.319 --> 00:05:04.600 good way. It is a way. It doesn't necessarily mean 102 00:05:04.600 --> 00:05:06.759 that it's going to work for every person. So maybe 103 00:05:06.759 --> 00:05:09.199 it's just evaluating what it is that you're eating. Maybe 104 00:05:09.199 --> 00:05:12.279 that's the next step that you're going to take. Maybe 105 00:05:12.319 --> 00:05:15.959 it is listening to your body and you're like, okay, 106 00:05:16.040 --> 00:05:18.560 you know what, instead of grabbing what I always grab 107 00:05:18.600 --> 00:05:20.360 I'm going to listen to my body and see what 108 00:05:20.399 --> 00:05:22.680 it is that it needs, because there's some days you 109 00:05:22.800 --> 00:05:25.399 might lift heavier and you're gonna surprise yourself, and there's 110 00:05:25.439 --> 00:05:27.079 some days that you're gonna be like, you know what, 111 00:05:27.199 --> 00:05:29.800 this doesn't feel I don't feel too strong today. Maybe 112 00:05:29.920 --> 00:05:31.759 you didn't sleep well or what the case is. So 113 00:05:31.800 --> 00:05:34.160 maybe you're going to grab a lighter pair of dumbbells. 114 00:05:34.319 --> 00:05:36.879 That way you can keep the integrity of your form 115 00:05:37.160 --> 00:05:40.279 and keep your body like, let's say, from swinging or 116 00:05:40.319 --> 00:05:42.079 from doing like the loop de loo kind of thing. 117 00:05:42.120 --> 00:05:46.639 Like being more mature in your fitness journey is also 118 00:05:46.800 --> 00:05:50.920 listening to your body. It doesn't necessarily mean grabbing weights 119 00:05:50.959 --> 00:05:53.800 also that your neighbor is grabbing because you feel like, 120 00:05:53.879 --> 00:05:55.839 oh well, if they're grabbing that, I don't want to 121 00:05:55.879 --> 00:05:58.959 look lazy. But then you're listening to what it is 122 00:05:59.000 --> 00:06:01.319 that your neighbor is instead of what it is that 123 00:06:01.399 --> 00:06:04.839 you need for your workout for the day. Maybe getting 124 00:06:04.920 --> 00:06:08.800 to that next chapter in your fitness zone is trying 125 00:06:08.800 --> 00:06:11.360 a class that you've never tried before. Like I know 126 00:06:11.439 --> 00:06:13.600 that there are some people that love zoomba, and they 127 00:06:13.680 --> 00:06:16.759 love cardio kick, and they love step and they love 128 00:06:16.800 --> 00:06:19.639 all the cardio based styles of workouts. But they're a 129 00:06:19.680 --> 00:06:22.480 little bit nervous to try strong Fit because they're like, oh, no, 130 00:06:22.600 --> 00:06:27.079 strength training because it's not something that they regularly practice 131 00:06:27.240 --> 00:06:30.439 at this time. But it very much so can be. 132 00:06:30.600 --> 00:06:32.759 So maybe the next step in your fitness journey is 133 00:06:32.759 --> 00:06:35.480 trying one of our strength training classes. Maybe you've been 134 00:06:35.519 --> 00:06:38.560 nervous to try power Burn because of the name. Power 135 00:06:38.560 --> 00:06:41.759 Burn is one of my favorite classes. I talk about 136 00:06:41.759 --> 00:06:43.480 this time and time again. Don't get me wrong, I 137 00:06:43.480 --> 00:06:45.800 love all the classes at the Transformation Station for many 138 00:06:45.839 --> 00:06:51.199 different reasons. But I know that I'm not afraid of 139 00:06:51.240 --> 00:06:54.839 any of our classes because they all serve a purpose, 140 00:06:54.920 --> 00:06:57.439 and it doesn't matter where you're starting from. I mean, like, 141 00:06:57.839 --> 00:07:00.560 if you don't love step class, that's a pretty like 142 00:07:00.639 --> 00:07:04.120 that's a distinguished type of a class, Like you're stepping 143 00:07:04.639 --> 00:07:06.279 up and down, up and down on a platform. If 144 00:07:06.360 --> 00:07:09.199 maybe there's an ailment that you are like, you know what, 145 00:07:09.279 --> 00:07:11.360 maybe not today, that's not really for me, or maybe 146 00:07:11.480 --> 00:07:15.279 like that's a specific style of class. But if you're 147 00:07:15.319 --> 00:07:18.279 doing strong Fit, if you're doing zoomba, like if you're 148 00:07:18.319 --> 00:07:20.360 doing all of those things, like strong Fit is a 149 00:07:20.399 --> 00:07:22.959 great place to start if you're nervous about strength training. 150 00:07:23.199 --> 00:07:25.759 It's one of our favorites at the gym. That's why 151 00:07:25.759 --> 00:07:28.560 we run strong Fit numerous times a day, even on 152 00:07:28.600 --> 00:07:32.399 the weekend, even on Saturdays, we have strong Fit. And 153 00:07:33.399 --> 00:07:37.800 that's just a nice, steady, non intimidating place to start 154 00:07:38.399 --> 00:07:41.319 class to start, it's about forty forty five minutes. Everything 155 00:07:41.360 --> 00:07:43.639 is done to a timer. The coach is there to 156 00:07:43.680 --> 00:07:46.759 help you. They show you what the movements are. You're 157 00:07:46.879 --> 00:07:50.399 never left alone to be like, Okay, figure out your workout. 158 00:07:50.639 --> 00:07:54.240 That's not how we operate. The coaches with you all 159 00:07:54.279 --> 00:07:56.079 the time to guide you, to show you what the 160 00:07:56.120 --> 00:07:58.759 movements are, to walk around the room to help with 161 00:07:58.839 --> 00:08:03.040 movement patterns. Yeah. So, like, Strangfit is a fantastic place 162 00:08:03.040 --> 00:08:06.759 to start. And when you're ready, power Burn that's the 163 00:08:06.800 --> 00:08:08.839 meat and potatoes. You get everything. You get cardioor you 164 00:08:08.839 --> 00:08:11.879 get conditioning, you get strength training, like it's so good 165 00:08:11.879 --> 00:08:15.560 for building bone density, it's so good for creating long, 166 00:08:15.639 --> 00:08:18.240 lean muscles as you like, there's so many benefits in 167 00:08:18.319 --> 00:08:20.279 power burn. And you can go your own temple, your 168 00:08:20.360 --> 00:08:23.800 own pace, and you can choose your different like scalabilities, 169 00:08:23.839 --> 00:08:26.680 like your modifications. You can do groundwork if you choose 170 00:08:26.680 --> 00:08:29.279 to do groundwork. I'll never say like, oh, if you 171 00:08:29.319 --> 00:08:31.079 can't go to the ground, you can do this. I 172 00:08:31.079 --> 00:08:33.080 will always say, hey, if today's not a day, you're 173 00:08:33.080 --> 00:08:35.159 not going to the ground. If that's if you choose 174 00:08:35.200 --> 00:08:37.159 to do the standing variety, I'm going to give that 175 00:08:37.159 --> 00:08:38.919 to you without even you asking. No one has to 176 00:08:39.000 --> 00:08:41.240 raise their hand and say, oh, can I have an 177 00:08:41.240 --> 00:08:44.960 option for that? That maybe once in a very very 178 00:08:45.000 --> 00:08:48.200 blue moon that might happen by mistake, because we're not 179 00:08:48.240 --> 00:08:51.159 all perfect humans, but ninety nine point nine percent of 180 00:08:51.200 --> 00:08:54.279 the times, it's just that's all of our coaches do 181 00:08:54.320 --> 00:08:56.200 the same thing. This is what it looks like if 182 00:08:56.240 --> 00:08:58.039 you're using the ground. This is what it looks like 183 00:08:58.080 --> 00:09:00.639 if you are standing. Pick your version of hard today. 184 00:09:00.840 --> 00:09:02.879 There's sometimes like I know that when we do stretch 185 00:09:02.919 --> 00:09:05.799 and flow, there are specific stretches that I love to 186 00:09:05.840 --> 00:09:08.279 do in a chair, and I am an able body 187 00:09:08.360 --> 00:09:11.639 now thanks the fitness and getting stronger and flexible and 188 00:09:11.720 --> 00:09:15.399 more mobile. There I can go to the ground and 189 00:09:15.440 --> 00:09:17.039 I can do some of the stretches on the ground. 190 00:09:17.240 --> 00:09:19.039 But I know for my unique body, and I'll say 191 00:09:19.039 --> 00:09:20.360 it in class sometimes I'm like, you know, I'm gonna 192 00:09:20.360 --> 00:09:22.039 stay in the chair for this one, because if I 193 00:09:22.080 --> 00:09:25.519 go to the ground, I will cheat it out, and 194 00:09:25.159 --> 00:09:28.240 that is the truth. The chair version of that stretch 195 00:09:28.679 --> 00:09:32.399 is actually more beneficial for my body than doing it 196 00:09:32.440 --> 00:09:33.960 on the ground because I know on the ground, I 197 00:09:34.000 --> 00:09:36.799 can lay sideways, I can go backwards, I can really 198 00:09:36.840 --> 00:09:39.399 cheat out a specific stretch, and I know that when 199 00:09:39.440 --> 00:09:42.200 I am sitting in the chair, I'm ann adjure. I 200 00:09:42.240 --> 00:09:44.080 have no option to lean all the way to the side. 201 00:09:44.080 --> 00:09:49.159 Everybody's gonna see me. So just because there's different modifications 202 00:09:49.279 --> 00:09:51.240 or scalabilities, it doesn't mean to make it easier. It 203 00:09:51.320 --> 00:09:53.279 means to make it different. There's sometimes when we have 204 00:09:53.320 --> 00:09:56.159 a squat to caffres and that's a very low impact movement, 205 00:09:56.320 --> 00:09:57.799 and there's some people that are like, I'm working on 206 00:09:57.799 --> 00:09:59.320 my bone density. I want to add a little bit 207 00:09:59.320 --> 00:10:01.159 of impact. So maybe they're doing a little bit of 208 00:10:01.159 --> 00:10:04.240 a hop in their squat to cafreras. And then maybe 209 00:10:04.279 --> 00:10:06.080 someone's like, oh, I want it to be high impact, 210 00:10:06.159 --> 00:10:08.879 so they're doing jump squats. And everything is normal in 211 00:10:08.919 --> 00:10:10.720 our space and everyone is kind. So it's not like 212 00:10:10.759 --> 00:10:12.399 you stick out like a sore thumb if you choose 213 00:10:12.399 --> 00:10:14.360 not to go on the ground because there's somebody else 214 00:10:14.639 --> 00:10:16.360 in the class who's also not going on the ground, 215 00:10:16.399 --> 00:10:20.440 and by chance, if by fluke, someone is not standing 216 00:10:20.480 --> 00:10:22.639 and you want to do standing. We know that everybody 217 00:10:22.720 --> 00:10:25.200 has seen people do standing work in our facility, and 218 00:10:25.240 --> 00:10:28.080 that's why we naturally show it. Whether there's sometimes I 219 00:10:28.120 --> 00:10:30.159 turn it everyone's on the ground. I'm like, I was 220 00:10:30.200 --> 00:10:32.320 going to show you the standing variety, and you know what, 221 00:10:32.480 --> 00:10:34.799 ninety nine percent of the time I still will because 222 00:10:34.799 --> 00:10:36.559 someone who is on the ground and I say, you 223 00:10:36.559 --> 00:10:39.120 know what, I decided, I don't like the ground version. 224 00:10:39.360 --> 00:10:42.200 I'm cheating it out the same Microsina doesn't stretch, don't 225 00:10:42.320 --> 00:10:44.720 don't call me out on that. I'm not in public. 226 00:10:44.759 --> 00:10:49.679 No'm just kidding. I'll call myself out before anybody else says. Yeah, 227 00:10:49.679 --> 00:10:51.440 there's sometimes you might you might want to switch, and 228 00:10:51.440 --> 00:10:52.840 you're like, you know, I started on the ground, I'm 229 00:10:52.840 --> 00:10:55.919 going to go to standing. You always have a variety, 230 00:10:56.360 --> 00:10:58.399 and naturally a lot of people that are in our 231 00:10:58.440 --> 00:11:01.720 space are like, oh, I remember all these different modifications. 232 00:11:01.840 --> 00:11:04.720 So sometimes I'm going to give a suggestion and you're like, oh, 233 00:11:04.799 --> 00:11:07.639 I remember this last suggestion that Christina gave me. I'm 234 00:11:07.639 --> 00:11:10.080 going to try that one instead, So it's always like 235 00:11:10.360 --> 00:11:12.480 moving away that feels good for your unique body. We're 236 00:11:12.480 --> 00:11:14.480 here as a guide and we're all here together because 237 00:11:14.480 --> 00:11:16.120 maybe if we were at home working out, we would 238 00:11:16.159 --> 00:11:18.799 have stopped. But because we're here as a team, we're 239 00:11:18.840 --> 00:11:20.840 here as a team, even though we're working individually. It's 240 00:11:20.840 --> 00:11:25.039 my favorite version of team sport. Then that it's going 241 00:11:25.120 --> 00:11:26.639 to be normal and it's going to be all right. 242 00:11:26.960 --> 00:11:29.720 So that could be a way that you change your 243 00:11:29.759 --> 00:11:33.559 workout is maybe trying a different style of workout. Another 244 00:11:33.600 --> 00:11:37.320 thing that is something in maturing in your fitness journey 245 00:11:37.919 --> 00:11:40.120 is maybe you're talking to the person besides you. I 246 00:11:40.159 --> 00:11:42.919 know usually we do that anyways, but maybe it's going 247 00:11:42.960 --> 00:11:45.279 up to someone that maybe is working out across the 248 00:11:45.360 --> 00:11:47.399 room and being like, hey, I see you come here 249 00:11:47.480 --> 00:11:49.080 all the time. How long have you been a member here? 250 00:11:49.159 --> 00:11:51.840 That is such an easy icebreaker. Like I mean, like 251 00:11:52.200 --> 00:11:53.720 sometimes I go up to someone and be like, hey, 252 00:11:53.720 --> 00:11:56.879 do you think a taco is a sandwich? Like that 253 00:11:56.960 --> 00:11:58.600 might be a little bit weird if you're not me, 254 00:11:59.039 --> 00:12:02.399 but like try or maybe if you're Alex, I feel 255 00:12:02.399 --> 00:12:03.960 like Alex. If you know Alex who comes at eight 256 00:12:04.000 --> 00:12:07.240 a m. And sometimes on the weekend, I feel like 257 00:12:07.600 --> 00:12:12.559 Alex could totally pull that question off in meeting someone like, 258 00:12:12.799 --> 00:12:15.879 what do you think is a snow cone made of snow? 259 00:12:17.320 --> 00:12:19.519 You're gonna make so many friends now, feel free to 260 00:12:19.519 --> 00:12:21.960 take that page out of my chapter. So anyway, when 261 00:12:21.960 --> 00:12:25.039 you are maturing in your speaking of maturing, ojeez, when 262 00:12:25.080 --> 00:12:28.600 you are maturing in your fitness journey in your lifestyle, 263 00:12:28.919 --> 00:12:32.159 maybe it could be asking somebody for help. So some 264 00:12:32.200 --> 00:12:34.440 of the people who have booked these one on one 265 00:12:34.480 --> 00:12:37.240 sessions are like, you know what, I want to take 266 00:12:37.240 --> 00:12:38.879 it to the next level, and that means being a 267 00:12:38.919 --> 00:12:41.720 little bit more supported in what my goals are. It's 268 00:12:41.840 --> 00:12:43.840 maybe it's saying them out loud, or maybe it's you 269 00:12:43.840 --> 00:12:45.519 know what, I'm finally going to be doing an in 270 00:12:45.559 --> 00:12:49.360 body analysis and they're doing their inbody analysis and like, okay, 271 00:12:49.360 --> 00:12:51.240 now this is what my goal is. Like there's someone 272 00:12:51.279 --> 00:12:53.360 who comes in the morning and I'm like, oh, this 273 00:12:53.799 --> 00:12:55.679 is your first in body and she was like, yeah, 274 00:12:55.759 --> 00:12:57.399 I'm ready to kick it up to the next notch 275 00:12:57.440 --> 00:13:01.200 because she's already very athletic and she runs for funsies 276 00:13:01.240 --> 00:13:04.159 and she runs for sport, and like she's really kicked 277 00:13:04.240 --> 00:13:06.759 up her strength training and everything in the gym. Actually, 278 00:13:06.799 --> 00:13:09.159 a coach commented to me and said, hey, I saw 279 00:13:09.200 --> 00:13:12.799 this person in class. Wow, like she's changed a lot, 280 00:13:12.919 --> 00:13:15.320 And I was like, yeah, she did her in bodies, 281 00:13:15.360 --> 00:13:17.039 she's kicking it up and not she wants to see 282 00:13:17.039 --> 00:13:20.200 how her body can get stronger, Like she's already strong 283 00:13:20.240 --> 00:13:21.919 and she want to see how her body can get stronger. 284 00:13:21.960 --> 00:13:25.759 So now she's changing some of the tools that she's using. 285 00:13:25.840 --> 00:13:29.240 So instead of doing dumbbells, she's using the bar x 286 00:13:29.279 --> 00:13:32.919 bars or even using a bar bell. So there's so 287 00:13:32.919 --> 00:13:35.039 many different things. You can even try kettlebell for the 288 00:13:35.039 --> 00:13:37.320 first time. Oh, on that note, speaking of kettlebell, if 289 00:13:37.360 --> 00:13:39.919 you're unsure about kettlebell technique, we actually have a really 290 00:13:39.960 --> 00:13:43.720 good workshop happening with Jennifer Tracy who's a member at 291 00:13:43.759 --> 00:13:46.919 the Transformation Station, and she is so incredibly well versed 292 00:13:46.919 --> 00:13:49.639 in kettlebell. If you've seen her in the morning, you 293 00:13:49.720 --> 00:13:55.039 know she's just such a great she's textbook technique. I 294 00:13:55.080 --> 00:13:59.080 couldnot think of someone better to teach these kettlebell movements. 295 00:13:59.320 --> 00:14:02.519 So maybe it's signing up for a workshop. In saying that, so, 296 00:14:02.799 --> 00:14:05.159 maybe it's trying some of our pop up classes or 297 00:14:05.200 --> 00:14:07.600 a different timeframe. I know some people are a little 298 00:14:07.600 --> 00:14:10.240 nervous about Butts and Guts because of the name, and 299 00:14:10.240 --> 00:14:14.600 some people are nervous about circuit. Circuit is super fun, 300 00:14:14.679 --> 00:14:16.840 also one of my favorites because I like that you 301 00:14:17.000 --> 00:14:19.399 switch stations and move around the room. I don't think 302 00:14:19.399 --> 00:14:22.080 I would love that on a daily basis for my 303 00:14:23.279 --> 00:14:27.919 fitness journey in the way that I get bored pretty quickly. 304 00:14:27.960 --> 00:14:30.360 So if it's every day round and round and round, 305 00:14:30.399 --> 00:14:35.000 it goes where it steps nobody knows, then I am 306 00:14:35.039 --> 00:14:37.080 going to be like, oh my gosh, it's always the same, 307 00:14:37.120 --> 00:14:38.879 moving around and around and around and around. Some people 308 00:14:38.960 --> 00:14:41.399 love that, so I'm not gonna shit on that, but 309 00:14:41.440 --> 00:14:44.600 I don't love that for myself. So on a Saturday morning, 310 00:14:44.720 --> 00:14:46.600 that's such a nice way to get in like a 311 00:14:46.639 --> 00:14:51.039 total body workout while having the time go by so fast, 312 00:14:51.279 --> 00:14:54.240 and also while you're working out with friends and healthy 313 00:14:54.240 --> 00:14:55.960 friends who are in the gym working on the same 314 00:14:56.000 --> 00:14:58.679 thing as you, getting better each day they show up 315 00:14:59.000 --> 00:15:01.039 or even just staying the same, they show up. Let's 316 00:15:01.039 --> 00:15:03.000 be real, now, there's sometimes when we're like, you know what, 317 00:15:03.039 --> 00:15:05.480 we are consistent, we are happy with what we're doing, 318 00:15:05.559 --> 00:15:08.279 and we're going to keep on cruising. And I've seen 319 00:15:08.320 --> 00:15:10.200 people come through the gym like that and they are 320 00:15:10.240 --> 00:15:14.480 super consistent and that's what they want for themselves. So 321 00:15:14.600 --> 00:15:16.399 there's so many different ways that you can kick up 322 00:15:16.399 --> 00:15:18.799 your fitness to a different notch. It doesn't always mean 323 00:15:18.840 --> 00:15:21.559 grabbing heavier and heavier and heavier things. Maybe it's learning 324 00:15:21.600 --> 00:15:24.200 different tools that you've shot away from, maybe in the 325 00:15:24.240 --> 00:15:26.840 first six months or maybe years of your fitness journey, 326 00:15:26.840 --> 00:15:27.840 and you're like, you know what, i am going to 327 00:15:27.879 --> 00:15:31.159 try a kettlebell or I'm going to try we have 328 00:15:31.240 --> 00:15:33.559 those why bells. They'll get little triangles. They don't even 329 00:15:33.600 --> 00:15:35.679 look like a y at all, but they're called why bells. 330 00:15:35.840 --> 00:15:38.320 So maybe it's learning to use the why bells and 331 00:15:38.360 --> 00:15:40.440 they're not complicated by any means, and the coach is 332 00:15:40.480 --> 00:15:42.759 always there to show you the same anything you do 333 00:15:42.879 --> 00:15:45.039 with a dumb bell or kettlebell, a why bell is 334 00:15:45.039 --> 00:15:47.600 such a really good tool. The grip is really nice, 335 00:15:47.639 --> 00:15:50.919 so that's always really encouraging. Some people are intimidated by 336 00:15:50.919 --> 00:15:54.200 them because they're a triangle and we're so well known 337 00:15:54.279 --> 00:15:58.000 to what a dumb bell is that sometimes the same 338 00:15:58.039 --> 00:15:59.840 weight in a different shape is kind of like ooh, 339 00:16:00.000 --> 00:16:03.120 little bit intimidating, so yeah, or maybe like I know 340 00:16:03.200 --> 00:16:06.639 that I've been coaching evening classes. I coached this morning actually, 341 00:16:06.639 --> 00:16:09.480 but the last two nights have coached evening classes. And 342 00:16:09.519 --> 00:16:11.559 there's some people in power Burn and I'm like, okay, 343 00:16:11.639 --> 00:16:15.200 let's not set up on the turf our individual stations 344 00:16:15.240 --> 00:16:18.480 because we have thirty seconds of movement. So I've set 345 00:16:18.559 --> 00:16:20.879 I've pulled the sleds out. We got sleds going down. 346 00:16:21.120 --> 00:16:23.039 If you haven't tried it, try it, give it a shot. 347 00:16:23.080 --> 00:16:25.000 We had two people in power Burn that have never 348 00:16:25.080 --> 00:16:27.320 pushed a sled before and they did for the first 349 00:16:27.360 --> 00:16:29.919 time and they're like this is different. I like this. 350 00:16:30.000 --> 00:16:31.519 I'm like, would you do it again? They said yes. 351 00:16:31.600 --> 00:16:33.559 I'm like, see, you never know, you might surprise yourself. 352 00:16:33.679 --> 00:16:35.440 I set out the battle ropes, and people that were 353 00:16:35.480 --> 00:16:37.639 using the battle ropes they have used the battle ropes 354 00:16:37.639 --> 00:16:42.000 before and they loved having that opportunity. We have a 355 00:16:42.039 --> 00:16:44.720 shier member in class and I saw her kind of 356 00:16:44.759 --> 00:16:46.679 like look at the skier and then I was like, 357 00:16:46.759 --> 00:16:48.279 have you tried this before? And she was like no, 358 00:16:48.480 --> 00:16:50.320 And I'm like, oh, okay, and I could have left 359 00:16:50.320 --> 00:16:52.679 it at that, but I don't leave anything as as 360 00:16:52.720 --> 00:16:55.559 it is, so I want to know. I'm like, okay, 361 00:16:55.960 --> 00:16:58.080 do you want to try it? She's like, well, I'm 362 00:16:58.120 --> 00:17:00.679 not against it. I'm like, okay, so if I walk 363 00:17:00.759 --> 00:17:02.720 there across the room with you and I show you 364 00:17:02.759 --> 00:17:04.240 how it's done, do you want to try it? She 365 00:17:04.279 --> 00:17:06.200 was like, okay, I'll give it a try. So I 366 00:17:06.279 --> 00:17:07.960 showed her. I gave her the tips. I showed her 367 00:17:08.079 --> 00:17:10.240 to put her elbows her feet. I said, okay, the 368 00:17:10.279 --> 00:17:13.519 skier might surprise you. When you first pull those handles down. 369 00:17:13.559 --> 00:17:16.640 It feels kind of like you're falling backwards. But after 370 00:17:16.640 --> 00:17:18.519 you do it the first time, then you'll see where 371 00:17:18.599 --> 00:17:21.640 the weight is distributed. Just be aware of that. So 372 00:17:21.720 --> 00:17:23.480 she went. She was like, oh, yeah, you're right, But 373 00:17:23.519 --> 00:17:25.319 because I already gate for that warning, she charready knew. 374 00:17:25.559 --> 00:17:27.319 And then she was going and going and going and going, 375 00:17:27.359 --> 00:17:29.160 and she went longer than thirty seconds, even though it 376 00:17:29.160 --> 00:17:31.799 was thirty second rounds, and she was so proud, and 377 00:17:31.839 --> 00:17:33.319 I'm like, how did that feel? And she was like 378 00:17:33.839 --> 00:17:36.319 I like it. I'm like, okay, awesome. I'm like I 379 00:17:36.359 --> 00:17:38.680 know that she has her elbow wrap. So she has 380 00:17:38.680 --> 00:17:41.359 tennis elbow going on, so and I'm like, okay, so, 381 00:17:41.440 --> 00:17:45.319 how does that feel with you with your arm? She's like, 382 00:17:45.359 --> 00:17:47.559 it actually doesn't irritate it at all. I'm like awesome. 383 00:17:47.839 --> 00:17:50.039 Because we have a couple other members that they wear 384 00:17:50.039 --> 00:17:53.119 a similar sleeve different timeslots of the day, and they 385 00:17:53.119 --> 00:17:55.279 have used this machine and they report back the exact 386 00:17:55.279 --> 00:17:57.400 same thing. So this is another way that you can 387 00:17:57.440 --> 00:18:01.759 get in another total body cardio conditioning movement without irritating 388 00:18:01.839 --> 00:18:06.119 one of your ailments. And it feels badass. And she 389 00:18:06.240 --> 00:18:09.000 laughed and it was so great. So like now that's 390 00:18:09.039 --> 00:18:11.720 another notch in her experience belt. Is just having someone 391 00:18:11.759 --> 00:18:14.079 there to say, hey, have you tried this? Have do 392 00:18:14.119 --> 00:18:16.359 you feel? I didn't say go try it now. That's 393 00:18:16.400 --> 00:18:18.279 not who I am as a person. If someone's uncomfortable, 394 00:18:18.279 --> 00:18:20.200 I'm not gonna make it worse, right, but I'm gonna 395 00:18:20.200 --> 00:18:24.000 be like, hey, if you are nervous, that's okay. I'm 396 00:18:24.039 --> 00:18:26.680 not nervous for you. I'm confident in what it is 397 00:18:26.680 --> 00:18:28.839 that i'm showing you, and I've done this for over 398 00:18:28.880 --> 00:18:31.640 a decade. I'm happy to show you and make sure 399 00:18:31.640 --> 00:18:34.400 that you are comfortable at every stage. Because Consent is 400 00:18:34.400 --> 00:18:37.359 a cool thing, right. I'm not going to force someone 401 00:18:37.400 --> 00:18:39.519