Speaker 1: How often do we make fitness way more complicated than
Speaker 1: it truly needs to be. I think it's a lot
Speaker 1: of the time. And the thing that keeps people stuck
Speaker 1: is usually that it's not that people don't care. It's
Speaker 1: usually they think if they can't do one hundred and
Speaker 1: ten percent the entire thing, that there's no point in
Speaker 1: doing anything. Welcome to the Transformation Station podcast. I'm Christina, owner, operator,
Speaker 1: and founder of the Transformation Station, and this is where
Speaker 1: we talk about getting stronger while navigating real life. If
Speaker 1: you're trying to stay consistent through the ups and the
Speaker 1: downs and everywhere else.
Speaker 2: In between, this is for you.
Speaker 1: One of the things I really love about the Transformation
Speaker 1: Station is that stay connected does not need to look
Speaker 1: the exact same every single day. There's some days you
Speaker 1: come in you're excited, you're ready to sweat, you want
Speaker 1: to push, you want to talk, you want to do
Speaker 1: something that feels super strong and very energetic, and then
Speaker 1: there's some days. On those other days, you need to
Speaker 1: adjust it a little bit. And that's going to be
Speaker 1: okay too, because adjusting I'm doing like a winding road
Speaker 1: with my hand.
Speaker 2: Every day is a winding Adjusting is not the same
Speaker 2: as checking out.
Speaker 1: Let's say maybe you're on vacation, your schedule is a
Speaker 1: little bit off, maybe you're going back to work, or
Speaker 1: you are working, or you're not working, or maybe you
Speaker 1: have to babysit someone in your family, or maybe also
Speaker 1: your body just isn't asking for the same kind of
Speaker 1: intensity that day. I still want you to keep that connection.
Speaker 1: That might look like coming to a strong fit class
Speaker 1: if you want to move and feel strong without the
Speaker 1: extra cardio component, Or maybe it might look like zumba
Speaker 1: if you're like, hey, I want something more fun and uplifting.
Speaker 1: And a quote that I like to say that actually
Speaker 1: comes from zoomba, I do believe. I don't know where
Speaker 1: I started hearing this or saying this story rather or both.
Speaker 1: Why be moody when you can shake your booty. Maybe
Speaker 1: you've had a stressful day at work and you want
Speaker 1: to come in and you're like, you know what, this
Speaker 1: is me time. I want to exercise, but I really
Speaker 1: just want to expend some energy, So zoomba could be
Speaker 1: a good option for you. It might be powerburn if
Speaker 1: you want to do everything all at once, kind of
Speaker 1: a workout where you get the strength, the sweat the challenge,
Speaker 1: the cardio, all of it all compacted in one forty
Speaker 1: to forty five minute class. And sometimes your class maybe
Speaker 1: is going to look like stretch and flow. Especially I'm
Speaker 1: going to say it, if you're on your period and
Speaker 1: something feels a little bit off and your body needs
Speaker 1: something a little bit more gentle. To me, that is
Speaker 1: not about making excuses. It's knowing how to stay in
Speaker 1: your either newfound habit or current habit without forcing yourself
Speaker 1: into the wrong mode for that day. The goal is
Speaker 1: not to live in that version forever. Like it's not
Speaker 1: to be like, oh, I just want to live in
Speaker 1: the easiest version that about you. You don't want to
Speaker 1: do that. The goal in the long run is to
Speaker 1: keep walking through the doors. That way, you keep choosing movement,
Speaker 1: and you keep your connection to the gym alive too,
Speaker 1: so when the season changes.
Speaker 2: A little bit, you have leverage.
Speaker 1: And that's what I really love the home vacation workout
Speaker 1: option that I've added to our membership app. It gives
Speaker 1: you another way to stay in your workout rhythm while
Speaker 1: you're away and while you're busy in the demands of summer.
Speaker 1: I was gonna say spring, Oh my gosh, we haven't
Speaker 1: had winter yet, still in summer mode. But that helps
Speaker 1: to keep up that momentum instead of feeling like you've
Speaker 1: completely dropped off because after vacation, and I know that
Speaker 1: it can be hard once you stop a habit, like
Speaker 1: for most people, after they don't do that same habit
Speaker 1: for like three four days, that's when it starts to
Speaker 1: be easier to hit snooze. It's easier to not stopping
Speaker 1: at the gym after work or during lunch. Like once
Speaker 1: we snooze that for a little bit our consistency, it
Speaker 1: can be harder to get the catillact going again. So
Speaker 1: that is an option, is having that vacation workout. It
Speaker 1: says home workout on our app So those workouts count.
Speaker 2: And I love that you have.
Speaker 1: Been logging them for your check and Champion stickers because
Speaker 1: that tells me that you're still showing up for yourself
Speaker 1: even when life looks different.
Speaker 2: That is like, it's super encouraging.
Speaker 1: I'm like, oh, there's two people on the at home
Speaker 1: option or oh there's six people in that at home option,
Speaker 1: Like that is super cool. And not to high five
Speaker 1: myself in public, but that was such a great idea,
Speaker 1: especially over the summer. And I think that's the part
Speaker 1: that I want people to hold on to genuinely, that
Speaker 1: it's not about having the same expectations of yourself every
Speaker 1: single day, but it's more about making your adjustments when
Speaker 1: you need to, and you're still choosing to move forward,
Speaker 1: so that sometimes it means having a class and showing
Speaker 1: up to a class, and sometimes that means it's a
Speaker 1: lighter class, and sometimes that means you're on vacation and
Speaker 1: doing a workout while you're away, not necessarily every single day,
Speaker 1: but still keeping up in that same routine.
Speaker 2: And even when you're at home.
Speaker 1: Like let's say, I know I can use coach Kim
Speaker 1: as an example, and this isn't a secret, but she
Speaker 1: has two little kids. There's some days that she has
Speaker 1: to stay home because she can't get to a class
Speaker 1: because a circumstance out of her control, she isn't able
Speaker 1: to for that day, so she can do her workout.
Speaker 1: She more than enough knows what she needs to do
Speaker 1: and she can log in that at home option check
Speaker 1: mark workout done. And overall it's the exact same thing,
Speaker 1: like you're still in it, you're still choosing it. When
Speaker 1: I say it I mean your workouts, like you're still
Speaker 1: making your workout and fitness part of your life instead
Speaker 1: of completely putting it on pass and then walking away
Speaker 1: from it. That is something that I hope people can
Speaker 1: learn about fitness and it's like a muscle, something that
Speaker 1: they can practic to get better at. It's not just
Speaker 1: always feeling like you have to be the best version
Speaker 1: of yourself every single day. It's not just about doing
Speaker 1: more and more as you get more mature in your
Speaker 1: finish journey, but it's also about making those better decisions.
Speaker 1: So it's like what kind of movement makes sense for
Speaker 1: me today? If you can come in and you're not
Speaker 1: feeling super energetic, you still can pivot what your choices are.
Speaker 1: It doesn't mean that you're doing less of a workout.
Speaker 1: It means that you're choosing something that still moves your
Speaker 1: body forward. Again, like if you choose strong fit, you're
Speaker 1: still training. You're actually strength training. We need more strength
Speaker 1: training in order to be stronger, to have longevity, to
Speaker 1: have more bone density, to keep us strong and strong
Speaker 1: moving as we get older. Like if you are still
Speaker 1: showing up and you're doing what serves your body during
Speaker 1: that time, that's still going to be super fantastic. One
Speaker 1: of the best habits that you can build is not
Speaker 1: just showing up when it's easy, but it's actually making
Speaker 1: the commitment and making the plan before the day even
Speaker 1: gets away from you. Because sometimes it's easy when we're
Speaker 1: in that moment that we're like, oh, well, we don't
Speaker 1: have a plan, so we're just going to throw in
Speaker 1: the towel. But when people reserve their classes in our
Speaker 1: app at the transformation station, when they reserve their classes
Speaker 1: in their members app ahead of time, it actually gives
Speaker 1: you a commitment point, and that turns I should go
Speaker 1: into I'm booked, I'm expected, and I know where I'm going,
Speaker 1: and that little bit of structure it matters more than
Speaker 1: a lot of people think. I mean, like, I have
Speaker 1: so many members that talk about using our reservation app
Speaker 1: is what helps them create and what has helped them
Speaker 1: already create that habit of coming to the gym. People
Speaker 1: that never thought that they would be committed to a
Speaker 1: fitness routine are now celebrating their one year gymniversaries and
Speaker 1: so on and so on. And that is one thing,
Speaker 1: because once the day fills up, the decision gets harder
Speaker 1: and the excuses tend to get louder, and that's where
Speaker 1: everything connects altogether. Because if you know that you're going
Speaker 1: to be away, or your schedule is busy, or maybe
Speaker 1: you need to choose the class that fits what your
Speaker 1: energy is for the day, planning ahead can it can
Speaker 1: like honestly, it can really help you stay in the
Speaker 1: game instead of exnaying it, like, instead of just drifting
Speaker 1: out of it. I love that when you book your
Speaker 1: classes and you reserve your classes, it lets you make
Speaker 1: a better decision now instead of waiting until the last minute.
Speaker 1: And I know a lot of people and myself included,
Speaker 1: there's some days where you just hope the motivation shows up.
Speaker 1: The motivation sometimes periodically will show up, especially if you
Speaker 1: hear like a really exciting.
Speaker 2: Motivated song come on the radio.
Speaker 1: But otherwise, motivation doesn't want to always be knocking on
Speaker 1: our door, and it lets itself in and some days
Speaker 1: we might even be holding that door shut. Yeah, but
Speaker 1: then motivation isn't gonna come and kick down your door
Speaker 1: and drag you to the gym. So you get stronger
Speaker 1: and you hit your goals even when the plan has
Speaker 1: to shift though, like that, active reserving keeps you connected
Speaker 1: to what your routine is into your accountability. So there's
Speaker 1: sometimes like I know, especially because of the summer, I
Speaker 1: might get a phone call to be like, hey, let's
Speaker 1: go out for dinner, let's have a fire, let's go
Speaker 1: to all these things. And let's say you're reserved for
Speaker 1: in the morning, Well there's a certain reservation window. Same
Speaker 1: with in the afternoon and in the evening. Like there's
Speaker 1: so many things that are like, oh, well I can't
Speaker 1: because I'm going to go to this fitness class instead,
Speaker 1: rather than every time we get an invitation, we chuck
Speaker 1: out on what our own goals are because we're like, oh,
Speaker 1: let's just go be free and be wild and do
Speaker 1: whatever we want anyways. I mean, again, two things can
Speaker 1: exist at the exact same time. I feel like when
Speaker 1: I say that every single episode, I guess that's a
Speaker 1: theme for the summer.
Speaker 2: You guys, still do whatever it is that you want
Speaker 2: to do.
Speaker 1: However, don't abandon your commitment to yourself, because when you
Speaker 1: signed up for a membership, you signed up because there
Speaker 1: was a reason, and there was a reason why you
Speaker 1: were motivated, and it mattered enough that you put your time,
Speaker 1: your energy, your finances, your money, and you showed up
Speaker 1: to that membership. So that's just a special reminder and
Speaker 1: something else that I will say clearly that I haven't
Speaker 1: had to stay. I haven't had to say this for
Speaker 1: a little bit, but please do respect the lake cancel
Speaker 1: and the no show policy on behalf of all gym
Speaker 1: owners all over the entire world. Those spots matter because
Speaker 1: when you reserve and then you don't show up, there's
Speaker 1: a chance that someone loses that chance to be in
Speaker 1: that class, and then sometimes that class gets less full
Speaker 1: than what it should be. And there's a story that
Speaker 1: I always tell because at one time we had five
Speaker 1: am classes. This is going back like six years ago.
Speaker 1: Who was the five am instructor?
Speaker 2: Was me?
Speaker 1: I had four people reserved for five am, and then
Speaker 1: I had to teach six am, seven am, and eight am.
Speaker 2: And when I.
Speaker 1: Was there ready to start the class, out of four
Speaker 1: people that were reserved on the app, guess how many
Speaker 1: people showed up?
Speaker 2: One and you know who it was. It was me.
Speaker 1: So out of four people, nobody showed up. All four
Speaker 1: people no showed the class.
Speaker 2: Do you know how excited I was?
Speaker 1: Imagine if everyone behaved like that, Imagine if we had
Speaker 1: eighteen people reserved and two people showed up because everyone
Speaker 1: just thought for themselves respectfully, No bueno.
Speaker 2: If your plans change, cancel as soon as you know.
Speaker 2: Use the app.
Speaker 1: It tells you everything. If you're not sure what the
Speaker 1: late cancel window is or the notion policy is. Again
Speaker 1: on behalf of Gym's everywhere, you can check out the
Speaker 1: policy and the membership of policy, the membership policy, membership agreement.
Speaker 1: When you first join, its available on your app, it's
Speaker 1: available in your email. You can also look at the
Speaker 1: class schedules when you go to reserve. When you see
Speaker 1: like the details and like who who the coach is
Speaker 1: and who's in your class. You can also see what
Speaker 1: the lake cancel hours are at the top, So that's
Speaker 1: always that's always there for you because I know sometimes
Speaker 1: we get busy and we are like, oh what was
Speaker 1: it again? There's sometimes I forget my own phone number,
Speaker 1: So I'm not going to fault you for forgetting what
Speaker 1: the no show window is not the no show, the
Speaker 1: no show is a no show, the late cancel window.
Speaker 1: But there's always ways to reference this. This helps keep
Speaker 1: everything organized and fair for everybody. Okay, So if you're
Speaker 1: someone going back to the podcast, episode. If you're someone
Speaker 1: who knows that you're going to be traveling or you
Speaker 1: know your week is going to be completely unpredictable. This
Speaker 1: is exactly when reserving ahead of time and being honest
Speaker 1: with yourself definitely does help. You can pick the class
Speaker 1: that matches the day that you're likely to have your
Speaker 1: own day. And I don't mean like the fantasy version
Speaker 1: of the day, like reserve it, commit to it, and
Speaker 1: if you need to adjust, adjust it right away. That
Speaker 1: is how you stay connected to your habits and your
Speaker 1: new healthy living lifestyle without falling into the habit of floating.
Speaker 2: Week to week.
Speaker 1: Like one day you're here, one day you're not working out,
Speaker 1: one day you're working out five days a week, and
Speaker 1: one day it's zero, and the next week it's zero,
Speaker 1: and the next week it's one, and the next week
Speaker 1: is zero zero zero, zero, zero, and then gone. I
Speaker 1: respect the hustle and I respect the struggle in the
Speaker 1: exact same way.
Speaker 2: There's sometimes when we're going.
Speaker 1: To be sad or upset or anxious that you may
Speaker 1: not have the same routine for a week or two
Speaker 1: or whichever that.
Speaker 2: You previously did. I call those seasons of life.
Speaker 1: There's never any shame when you want to jump back
Speaker 1: into it, because right now I'm talking about how to
Speaker 1: stay in the game. However, it's not bulletproof. So there's
Speaker 1: some day is that we're going to fall out of
Speaker 1: the game. And how they talk about that wagon. The
Speaker 1: wagon comes around every single second of the day. It's
Speaker 1: not next Monday or maybe next Monday, or maybe next Monday.
Speaker 1: What about tomorrow?
Speaker 2: What about today?
Speaker 1: Is there a class that you can reserve and head
Speaker 1: into today tomorrow? Reserve it, make that commitment show up.
Speaker 1: You can't better luck next day, better luck next class.
Speaker 1: I'm never going to throw shame at somebody for doing
Speaker 1: what they need to do or having any type of issue.
Speaker 1: If you want to communicate it, I'm happy to listen.
Speaker 1: I'm happy to offer advice. I'm happy to connect you
Speaker 1: with a professional. If it's over and above what I
Speaker 1: can offer you, I will tell you that I'm not
Speaker 1: going to I'm not a therapist, I'm not a doctor.
Speaker 1: I'm not a psychologist. I can gladly pivot you towards
Speaker 1: a healthy option.
Speaker 2: Help. I'm always rooting for you.
Speaker 1: If you need someone to talk to you, you know
Speaker 1: that I love talking. I'm always here for you and
Speaker 1: have a conversation. I'm reserving showing up.
Speaker 2: That to me is.
Speaker 1: That's the prescription. Is that the prescription, that's what we
Speaker 1: can follow. It is not always fool proof because we
Speaker 1: are people and we are complex. I want to tell
Speaker 1: you reserve and show up, show up, reserve whichever.
Speaker 2: Whatever you need to do.
Speaker 1: Don't don't just show up because we need a certain
Speaker 1: amount of people to run a class. And yes, if
Speaker 1: thirty people show up and we have twenty spots, that's
Speaker 1: going to be an issue.
Speaker 2: If we have.
Speaker 1: No one reserved and then twenty people show up, that's
Speaker 1: going to be doomsday for the twenty people behind the
Speaker 1: door when there's zero people reserved. So just be smart.
Speaker 1: I don't need to tell you this. Just be smart,
Speaker 1: all right. So if I'm going to ask you to
Speaker 1: do one thing from this episode, it is to open
Speaker 1: your app book your next class. Make the decision now
Speaker 1: instead of later. If this week is busy, choose a
Speaker 1: class you're realistically able to attend. If your plans change,
Speaker 1: please cancel properly. If you're on vacation, you can still
Speaker 1: make the plan for movement that keeps you feel connected
Speaker 1: to what your goals are.
Speaker 2: And what you need.
Speaker 1: You can use that at home option to reserve that,
Speaker 1: make sure you check in, do it. That's the kind
Speaker 1: of consistency.
Speaker 2: That will propel you in the long run. That's what lasts.
Speaker 1: That's what's consistent because it's built on intention rather than impulse.
Speaker 1: I hope that you feel supported from this message because
Speaker 1: I never want it to be about being perfect. It's
Speaker 1: not about perfection. There's no pressure. It's not about pressure.
Speaker 1: It's about having that support. Some people will call support
Speaker 1: as accountability and accountability as support. Support sounds nicer than accountability.
Speaker 1: But stay committed enough to reserve and flexible to adjust,
Speaker 1: and also respectful enough to cancel when you absolutely cannot
Speaker 1: make it because of whatever reason there is. I always
Speaker 1: say there's excuses, and there's reasons. Reasons are reasons, Reasons
Speaker 1: are not excuses. Those two things they sometimes can sound
Speaker 1: the same, but I respect that there are reasons.
Speaker 2: It's not always an excuse. In the long haul. That
Speaker 2: is how you.
Speaker 1: Protect your own routine and also the community around you. Again,
Speaker 1: if you need extra support, if you need extra help,
Speaker 1: if you're like I feel like I'm alone. I don't
Speaker 1: ever want you to feel alone. If you need help,
Speaker 1: Please do reach out to me if you need professional
Speaker 1: help beyond fitness and nutrition and mindsets. I am going
Speaker 1: to provide you with a few options of people that
Speaker 1: can help you because I will not play doctor or
Speaker 1: therapist as I just said. However, if you're like I
Speaker 1: don't know what to do or what class should I
Speaker 1: come into you or Christina, I feel embarrassed. I just
Speaker 1: want to talk to you about what's been going on.
Speaker 1: Contact me seven O five three zero zero zero zero
Speaker 1: eight eight or Christina at the Transformation Station. I hope
Speaker 1: you have a fabulous week. Until next time.