WEBVTT

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<v Speaker 1>How often do we make fitness way more complicated than

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<v Speaker 1>it truly needs to be. I think it's a lot

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<v Speaker 1>of the time. And the thing that keeps people stuck

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<v Speaker 1>is usually that it's not that people don't care. It's

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<v Speaker 1>usually they think if they can't do one hundred and

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<v Speaker 1>ten percent the entire thing, that there's no point in

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<v Speaker 1>doing anything. Welcome to the Transformation Station podcast. I'm Christina, owner, operator,

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<v Speaker 1>and founder of the Transformation Station, and this is where

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<v Speaker 1>we talk about getting stronger while navigating real life. If

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<v Speaker 1>you're trying to stay consistent through the ups and the

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<v Speaker 1>downs and everywhere else.

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<v Speaker 2>In between, this is for you.

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<v Speaker 1>One of the things I really love about the Transformation

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<v Speaker 1>Station is that stay connected does not need to look

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<v Speaker 1>the exact same every single day. There's some days you

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<v Speaker 1>come in you're excited, you're ready to sweat, you want

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<v Speaker 1>to push, you want to talk, you want to do

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<v Speaker 1>something that feels super strong and very energetic, and then

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<v Speaker 1>there's some days. On those other days, you need to

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<v Speaker 1>adjust it a little bit. And that's going to be

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<v Speaker 1>okay too, because adjusting I'm doing like a winding road

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<v Speaker 1>with my hand.

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<v Speaker 2>Every day is a winding Adjusting is not the same

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<v Speaker 2>as checking out.

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<v Speaker 1>Let's say maybe you're on vacation, your schedule is a

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<v Speaker 1>little bit off, maybe you're going back to work, or

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<v Speaker 1>you are working, or you're not working, or maybe you

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<v Speaker 1>have to babysit someone in your family, or maybe also

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<v Speaker 1>your body just isn't asking for the same kind of

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<v Speaker 1>intensity that day. I still want you to keep that connection.

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<v Speaker 1>That might look like coming to a strong fit class

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<v Speaker 1>if you want to move and feel strong without the

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<v Speaker 1>extra cardio component, Or maybe it might look like zumba

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<v Speaker 1>if you're like, hey, I want something more fun and uplifting.

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<v Speaker 1>And a quote that I like to say that actually

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<v Speaker 1>comes from zoomba, I do believe. I don't know where

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<v Speaker 1>I started hearing this or saying this story rather or both.

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<v Speaker 1>Why be moody when you can shake your booty. Maybe

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<v Speaker 1>you've had a stressful day at work and you want

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<v Speaker 1>to come in and you're like, you know what, this

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<v Speaker 1>is me time. I want to exercise, but I really

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<v Speaker 1>just want to expend some energy, So zoomba could be

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<v Speaker 1>a good option for you. It might be powerburn if

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<v Speaker 1>you want to do everything all at once, kind of

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<v Speaker 1>a workout where you get the strength, the sweat the challenge,

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<v Speaker 1>the cardio, all of it all compacted in one forty

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<v Speaker 1>to forty five minute class. And sometimes your class maybe

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<v Speaker 1>is going to look like stretch and flow. Especially I'm

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<v Speaker 1>going to say it, if you're on your period and

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<v Speaker 1>something feels a little bit off and your body needs

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<v Speaker 1>something a little bit more gentle. To me, that is

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<v Speaker 1>not about making excuses. It's knowing how to stay in

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<v Speaker 1>your either newfound habit or current habit without forcing yourself

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<v Speaker 1>into the wrong mode for that day. The goal is

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<v Speaker 1>not to live in that version forever. Like it's not

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<v Speaker 1>to be like, oh, I just want to live in

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<v Speaker 1>the easiest version that about you. You don't want to

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<v Speaker 1>do that. The goal in the long run is to

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<v Speaker 1>keep walking through the doors. That way, you keep choosing movement,

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<v Speaker 1>and you keep your connection to the gym alive too,

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<v Speaker 1>so when the season changes.

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<v Speaker 2>A little bit, you have leverage.

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<v Speaker 1>And that's what I really love the home vacation workout

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<v Speaker 1>option that I've added to our membership app. It gives

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<v Speaker 1>you another way to stay in your workout rhythm while

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<v Speaker 1>you're away and while you're busy in the demands of summer.

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<v Speaker 1>I was gonna say spring, Oh my gosh, we haven't

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<v Speaker 1>had winter yet, still in summer mode. But that helps

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<v Speaker 1>to keep up that momentum instead of feeling like you've

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<v Speaker 1>completely dropped off because after vacation, and I know that

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<v Speaker 1>it can be hard once you stop a habit, like

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<v Speaker 1>for most people, after they don't do that same habit

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<v Speaker 1>for like three four days, that's when it starts to

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<v Speaker 1>be easier to hit snooze. It's easier to not stopping

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<v Speaker 1>at the gym after work or during lunch. Like once

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<v Speaker 1>we snooze that for a little bit our consistency, it

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<v Speaker 1>can be harder to get the catillact going again. So

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<v Speaker 1>that is an option, is having that vacation workout. It

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<v Speaker 1>says home workout on our app So those workouts count.

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<v Speaker 2>And I love that you have.

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<v Speaker 1>Been logging them for your check and Champion stickers because

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<v Speaker 1>that tells me that you're still showing up for yourself

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<v Speaker 1>even when life looks different.

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<v Speaker 2>That is like, it's super encouraging.

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<v Speaker 1>I'm like, oh, there's two people on the at home

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<v Speaker 1>option or oh there's six people in that at home option,

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<v Speaker 1>Like that is super cool. And not to high five

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<v Speaker 1>myself in public, but that was such a great idea,

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<v Speaker 1>especially over the summer. And I think that's the part

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<v Speaker 1>that I want people to hold on to genuinely, that

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<v Speaker 1>it's not about having the same expectations of yourself every

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<v Speaker 1>single day, but it's more about making your adjustments when

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<v Speaker 1>you need to, and you're still choosing to move forward,

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<v Speaker 1>so that sometimes it means having a class and showing

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<v Speaker 1>up to a class, and sometimes that means it's a

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<v Speaker 1>lighter class, and sometimes that means you're on vacation and

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<v Speaker 1>doing a workout while you're away, not necessarily every single day,

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<v Speaker 1>but still keeping up in that same routine.

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<v Speaker 2>And even when you're at home.

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<v Speaker 1>Like let's say, I know I can use coach Kim

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<v Speaker 1>as an example, and this isn't a secret, but she

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<v Speaker 1>has two little kids. There's some days that she has

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<v Speaker 1>to stay home because she can't get to a class

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<v Speaker 1>because a circumstance out of her control, she isn't able

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<v Speaker 1>to for that day, so she can do her workout.

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<v Speaker 1>She more than enough knows what she needs to do

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<v Speaker 1>and she can log in that at home option check

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<v Speaker 1>mark workout done. And overall it's the exact same thing,

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<v Speaker 1>like you're still in it, you're still choosing it. When

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<v Speaker 1>I say it I mean your workouts, like you're still

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<v Speaker 1>making your workout and fitness part of your life instead

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<v Speaker 1>of completely putting it on pass and then walking away

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<v Speaker 1>from it. That is something that I hope people can

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<v Speaker 1>learn about fitness and it's like a muscle, something that

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<v Speaker 1>they can practic to get better at. It's not just

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<v Speaker 1>always feeling like you have to be the best version

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<v Speaker 1>of yourself every single day. It's not just about doing

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<v Speaker 1>more and more as you get more mature in your

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<v Speaker 1>finish journey, but it's also about making those better decisions.

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<v Speaker 1>So it's like what kind of movement makes sense for

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<v Speaker 1>me today? If you can come in and you're not

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<v Speaker 1>feeling super energetic, you still can pivot what your choices are.

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<v Speaker 1>It doesn't mean that you're doing less of a workout.

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<v Speaker 1>It means that you're choosing something that still moves your

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<v Speaker 1>body forward. Again, like if you choose strong fit, you're

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<v Speaker 1>still training. You're actually strength training. We need more strength

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<v Speaker 1>training in order to be stronger, to have longevity, to

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<v Speaker 1>have more bone density, to keep us strong and strong

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<v Speaker 1>moving as we get older. Like if you are still

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<v Speaker 1>showing up and you're doing what serves your body during

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<v Speaker 1>that time, that's still going to be super fantastic. One

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<v Speaker 1>of the best habits that you can build is not

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<v Speaker 1>just showing up when it's easy, but it's actually making

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<v Speaker 1>the commitment and making the plan before the day even

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<v Speaker 1>gets away from you. Because sometimes it's easy when we're

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<v Speaker 1>in that moment that we're like, oh, well, we don't

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<v Speaker 1>have a plan, so we're just going to throw in

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<v Speaker 1>the towel. But when people reserve their classes in our

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<v Speaker 1>app at the transformation station, when they reserve their classes

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<v Speaker 1>in their members app ahead of time, it actually gives

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<v Speaker 1>you a commitment point, and that turns I should go

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<v Speaker 1>into I'm booked, I'm expected, and I know where I'm going,

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<v Speaker 1>and that little bit of structure it matters more than

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<v Speaker 1>a lot of people think. I mean, like, I have

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<v Speaker 1>so many members that talk about using our reservation app

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<v Speaker 1>is what helps them create and what has helped them

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<v Speaker 1>already create that habit of coming to the gym. People

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<v Speaker 1>that never thought that they would be committed to a

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<v Speaker 1>fitness routine are now celebrating their one year gymniversaries and

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<v Speaker 1>so on and so on. And that is one thing,

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<v Speaker 1>because once the day fills up, the decision gets harder

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<v Speaker 1>and the excuses tend to get louder, and that's where

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<v Speaker 1>everything connects altogether. Because if you know that you're going

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<v Speaker 1>to be away, or your schedule is busy, or maybe

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<v Speaker 1>you need to choose the class that fits what your

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<v Speaker 1>energy is for the day, planning ahead can it can

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<v Speaker 1>like honestly, it can really help you stay in the

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<v Speaker 1>game instead of exnaying it, like, instead of just drifting

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<v Speaker 1>out of it. I love that when you book your

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<v Speaker 1>classes and you reserve your classes, it lets you make

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<v Speaker 1>a better decision now instead of waiting until the last minute.

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<v Speaker 1>And I know a lot of people and myself included,

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<v Speaker 1>there's some days where you just hope the motivation shows up.

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<v Speaker 1>The motivation sometimes periodically will show up, especially if you

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<v Speaker 1>hear like a really exciting.

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<v Speaker 2>Motivated song come on the radio.

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<v Speaker 1>But otherwise, motivation doesn't want to always be knocking on

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<v Speaker 1>our door, and it lets itself in and some days

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<v Speaker 1>we might even be holding that door shut. Yeah, but

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<v Speaker 1>then motivation isn't gonna come and kick down your door

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<v Speaker 1>and drag you to the gym. So you get stronger

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<v Speaker 1>and you hit your goals even when the plan has

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<v Speaker 1>to shift though, like that, active reserving keeps you connected

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<v Speaker 1>to what your routine is into your accountability. So there's

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<v Speaker 1>sometimes like I know, especially because of the summer, I

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<v Speaker 1>might get a phone call to be like, hey, let's

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<v Speaker 1>go out for dinner, let's have a fire, let's go

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<v Speaker 1>to all these things. And let's say you're reserved for

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<v Speaker 1>in the morning, Well there's a certain reservation window. Same

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<v Speaker 1>with in the afternoon and in the evening. Like there's

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<v Speaker 1>so many things that are like, oh, well I can't

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<v Speaker 1>because I'm going to go to this fitness class instead,

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<v Speaker 1>rather than every time we get an invitation, we chuck

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<v Speaker 1>out on what our own goals are because we're like, oh,

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<v Speaker 1>let's just go be free and be wild and do

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<v Speaker 1>whatever we want anyways. I mean, again, two things can

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<v Speaker 1>exist at the exact same time. I feel like when

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<v Speaker 1>I say that every single episode, I guess that's a

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<v Speaker 1>theme for the summer.

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<v Speaker 2>You guys, still do whatever it is that you want

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<v Speaker 2>to do.

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<v Speaker 1>However, don't abandon your commitment to yourself, because when you

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<v Speaker 1>signed up for a membership, you signed up because there

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<v Speaker 1>was a reason, and there was a reason why you

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<v Speaker 1>were motivated, and it mattered enough that you put your time,

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<v Speaker 1>your energy, your finances, your money, and you showed up

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<v Speaker 1>to that membership. So that's just a special reminder and

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<v Speaker 1>something else that I will say clearly that I haven't

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<v Speaker 1>had to stay. I haven't had to say this for

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<v Speaker 1>a little bit, but please do respect the lake cancel

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<v Speaker 1>and the no show policy on behalf of all gym

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<v Speaker 1>owners all over the entire world. Those spots matter because

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<v Speaker 1>when you reserve and then you don't show up, there's

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<v Speaker 1>a chance that someone loses that chance to be in

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<v Speaker 1>that class, and then sometimes that class gets less full

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<v Speaker 1>than what it should be. And there's a story that

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<v Speaker 1>I always tell because at one time we had five

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<v Speaker 1>am classes. This is going back like six years ago.

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<v Speaker 1>Who was the five am instructor?

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<v Speaker 2>Was me?

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<v Speaker 1>I had four people reserved for five am, and then

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<v Speaker 1>I had to teach six am, seven am, and eight am.

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<v Speaker 2>And when I.

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<v Speaker 1>Was there ready to start the class, out of four

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<v Speaker 1>people that were reserved on the app, guess how many

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<v Speaker 1>people showed up?

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<v Speaker 2>One and you know who it was. It was me.

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<v Speaker 1>So out of four people, nobody showed up. All four

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<v Speaker 1>people no showed the class.

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<v Speaker 2>Do you know how excited I was?

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<v Speaker 1>Imagine if everyone behaved like that, Imagine if we had

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<v Speaker 1>eighteen people reserved and two people showed up because everyone

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<v Speaker 1>just thought for themselves respectfully, No bueno.

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<v Speaker 2>If your plans change, cancel as soon as you know.

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<v Speaker 2>Use the app.

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<v Speaker 1>It tells you everything. If you're not sure what the

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<v Speaker 1>late cancel window is or the notion policy is. Again

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<v Speaker 1>on behalf of Gym's everywhere, you can check out the

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<v Speaker 1>policy and the membership of policy, the membership policy, membership agreement.

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<v Speaker 1>When you first join, its available on your app, it's

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<v Speaker 1>available in your email. You can also look at the

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<v Speaker 1>class schedules when you go to reserve. When you see

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<v Speaker 1>like the details and like who who the coach is

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<v Speaker 1>and who's in your class. You can also see what

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<v Speaker 1>the lake cancel hours are at the top, So that's

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<v Speaker 1>always that's always there for you because I know sometimes

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<v Speaker 1>we get busy and we are like, oh what was

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<v Speaker 1>it again? There's sometimes I forget my own phone number,

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<v Speaker 1>So I'm not going to fault you for forgetting what

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<v Speaker 1>the no show window is not the no show, the

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<v Speaker 1>no show is a no show, the late cancel window.

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<v Speaker 1>But there's always ways to reference this. This helps keep

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<v Speaker 1>everything organized and fair for everybody. Okay, So if you're

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<v Speaker 1>someone going back to the podcast, episode. If you're someone

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<v Speaker 1>who knows that you're going to be traveling or you

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<v Speaker 1>know your week is going to be completely unpredictable. This

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<v Speaker 1>is exactly when reserving ahead of time and being honest

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<v Speaker 1>with yourself definitely does help. You can pick the class

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<v Speaker 1>that matches the day that you're likely to have your

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<v Speaker 1>own day. And I don't mean like the fantasy version

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<v Speaker 1>of the day, like reserve it, commit to it, and

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<v Speaker 1>if you need to adjust, adjust it right away. That

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<v Speaker 1>is how you stay connected to your habits and your

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<v Speaker 1>new healthy living lifestyle without falling into the habit of floating.

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<v Speaker 2>Week to week.

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<v Speaker 1>Like one day you're here, one day you're not working out,

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<v Speaker 1>one day you're working out five days a week, and

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<v Speaker 1>one day it's zero, and the next week it's zero,

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<v Speaker 1>and the next week it's one, and the next week

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<v Speaker 1>is zero zero zero, zero, zero, and then gone. I

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<v Speaker 1>respect the hustle and I respect the struggle in the

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<v Speaker 1>exact same way.

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<v Speaker 2>There's sometimes when we're going.

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<v Speaker 1>To be sad or upset or anxious that you may

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<v Speaker 1>not have the same routine for a week or two

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<v Speaker 1>or whichever that.

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<v Speaker 2>You previously did. I call those seasons of life.

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<v Speaker 1>There's never any shame when you want to jump back

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<v Speaker 1>into it, because right now I'm talking about how to

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<v Speaker 1>stay in the game. However, it's not bulletproof. So there's

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<v Speaker 1>some day is that we're going to fall out of

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<v Speaker 1>the game. And how they talk about that wagon. The

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<v Speaker 1>wagon comes around every single second of the day. It's

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<v Speaker 1>not next Monday or maybe next Monday, or maybe next Monday.

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<v Speaker 1>What about tomorrow?

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<v Speaker 2>What about today?

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<v Speaker 1>Is there a class that you can reserve and head

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<v Speaker 1>into today tomorrow? Reserve it, make that commitment show up.

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<v Speaker 1>You can't better luck next day, better luck next class.

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<v Speaker 1>I'm never going to throw shame at somebody for doing

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<v Speaker 1>what they need to do or having any type of issue.

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<v Speaker 1>If you want to communicate it, I'm happy to listen.

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<v Speaker 1>I'm happy to offer advice. I'm happy to connect you

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<v Speaker 1>with a professional. If it's over and above what I

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<v Speaker 1>can offer you, I will tell you that I'm not

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<v Speaker 1>going to I'm not a therapist, I'm not a doctor.

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<v Speaker 1>I'm not a psychologist. I can gladly pivot you towards

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<v Speaker 1>a healthy option.

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<v Speaker 2>Help. I'm always rooting for you.

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<v Speaker 1>If you need someone to talk to you, you know

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<v Speaker 1>that I love talking. I'm always here for you and

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<v Speaker 1>have a conversation. I'm reserving showing up.

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<v Speaker 2>That to me is.

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<v Speaker 1>That's the prescription. Is that the prescription, that's what we

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<v Speaker 1>can follow. It is not always fool proof because we

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<v Speaker 1>are people and we are complex. I want to tell

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<v Speaker 1>you reserve and show up, show up, reserve whichever.

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<v Speaker 2>Whatever you need to do.

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<v Speaker 1>Don't don't just show up because we need a certain

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<v Speaker 1>amount of people to run a class. And yes, if

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<v Speaker 1>thirty people show up and we have twenty spots, that's

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<v Speaker 1>going to be an issue.

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<v Speaker 2>If we have.

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<v Speaker 1>No one reserved and then twenty people show up, that's

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<v Speaker 1>going to be doomsday for the twenty people behind the

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<v Speaker 1>door when there's zero people reserved. So just be smart.

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<v Speaker 1>I don't need to tell you this. Just be smart,

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<v Speaker 1>all right. So if I'm going to ask you to

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<v Speaker 1>do one thing from this episode, it is to open

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<v Speaker 1>your app book your next class. Make the decision now

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<v Speaker 1>instead of later. If this week is busy, choose a

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<v Speaker 1>class you're realistically able to attend. If your plans change,

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<v Speaker 1>please cancel properly. If you're on vacation, you can still

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<v Speaker 1>make the plan for movement that keeps you feel connected

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<v Speaker 1>to what your goals are.

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<v Speaker 2>And what you need.

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<v Speaker 1>You can use that at home option to reserve that,

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<v Speaker 1>make sure you check in, do it. That's the kind

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<v Speaker 1>of consistency.

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<v Speaker 2>That will propel you in the long run. That's what lasts.

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<v Speaker 1>That's what's consistent because it's built on intention rather than impulse.

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<v Speaker 1>I hope that you feel supported from this message because

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<v Speaker 1>I never want it to be about being perfect. It's

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<v Speaker 1>not about perfection. There's no pressure. It's not about pressure.

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<v Speaker 1>It's about having that support. Some people will call support

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<v Speaker 1>as accountability and accountability as support. Support sounds nicer than accountability.

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<v Speaker 1>But stay committed enough to reserve and flexible to adjust,

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<v Speaker 1>and also respectful enough to cancel when you absolutely cannot

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<v Speaker 1>make it because of whatever reason there is. I always

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<v Speaker 1>say there's excuses, and there's reasons. Reasons are reasons, Reasons

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<v Speaker 1>are not excuses. Those two things they sometimes can sound

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<v Speaker 1>the same, but I respect that there are reasons.

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<v Speaker 2>It's not always an excuse. In the long haul. That

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<v Speaker 2>is how you.

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<v Speaker 1>Protect your own routine and also the community around you. Again,

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<v Speaker 1>if you need extra support, if you need extra help,

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<v Speaker 1>if you're like I feel like I'm alone. I don't

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<v Speaker 1>ever want you to feel alone. If you need help,

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<v Speaker 1>Please do reach out to me if you need professional

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<v Speaker 1>help beyond fitness and nutrition and mindsets. I am going

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<v Speaker 1>to provide you with a few options of people that

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<v Speaker 1>can help you because I will not play doctor or

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<v Speaker 1>therapist as I just said. However, if you're like I

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<v Speaker 1>don't know what to do or what class should I

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<v Speaker 1>come into you or Christina, I feel embarrassed. I just

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<v Speaker 1>want to talk to you about what's been going on.

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<v Speaker 1>Contact me seven O five three zero zero zero zero

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<v Speaker 1>eight eight or Christina at the Transformation Station. I hope

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<v Speaker 1>you have a fabulous week. Until next time.