April 2, 2025 • 24 mins
Everything from how to structure your workouts, what to do outside of the gym and the training tips that help women get real results that create healthier, fitter and more fun lives.
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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Episode Transcript
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(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
We're going to do a brand new episode
of the Fit Women's Weekly Podcast.
I hope that you are having a fantastic
day, if this is your first time tuning
into the podcast.
I hope that you enjoy what you hear.
I hope that you find some nuggets that
you can take into your own life.
You decide to go back and listen to
previous episodes because there are over 650 previous
(00:20):
recordings of the Fit Women's Weekly Podcast, and
of course, come back and listen to future
episodes.
I put out brand new podcasts every single
week, as well as on Fridays where I
do short quickies answering your questions, and in
this Friday's episode, I'm going to go ahead
and lay it out there that we are
going to be answering a listener, Mary's question,
(00:41):
and she simply asked me, I love your
content in your podcast.
I've been a loyal follower for years.
Thank you, Mary.
That means a lot to me, and I
have a question.
You mentioned a while back that you stopped
eating so many vegetables and you feel much
less bloated.
Can you share more details on what you
are doing then versus what you're doing now
and the positive changes that you've experienced?
I'm feeling really fluffy, but right now it
(01:03):
just seems that I eat so much volume
with salads, steamed vegetables, et cetera, that I'm
getting GI issues, and it looks like I
have a food baby sometimes.
Trust me.
Been there, done that, and all I want
is a fat, a flat, musculli stomach.
Thank you so much for sharing your advice.
I am finding fear, if that makes sense.
If I can't eat a big plate or
(01:23):
bowl of food, if I just replace it
with something like potatoes or a piece of
bread instead of a head of cauliflower, and
I'm looking for some sage advice, so we
will cover that in a Friday's episode.
And just a reminder, if you ever have
a question or topic that you want me
to cover an answer for you, you guys
reach out.
(01:43):
I love connecting with you and you can
slide into my DMs like Mary did, which
is Kindle Boil Fitness over on Instagram.
That's definitely where I'm most active.
But you can also email me, kindleatfitwinswiggly.com.
In today's episode, I actually wrote, I was
putting together a PDF.
So Dan and I are right now being
completely transparent, are working on a new marketing
(02:05):
strategy for an upcoming four-week program that
we have going on called Ignite, and with
part of marketing, you're trying to create different
opt-in offers where I'm creating free products
for you guys where you're like, wow, that
sounds really cool.
I want to put in my information and
get this in return for it, right?
And we've been going through a couple of
different things, and one of them that I
(02:25):
was laying out were the five secret habits
that my clients use in order to get
some drastic results.
And I was going to share some specific
women with you guys and put it into
a really cool PDF, and I already had
gone ahead and written out my rough draft
for all of this.
But then you get new ideas and things
get pushed to the wayside.
(02:47):
And that's what happened with this.
But then I was like, you know what?
It's still good information that I want to
share.
So instead of just letting it rot in
my draft folder, I decided that I would
use it for the podcasts.
So we are going to talk about the
five healthy habits that my clients use to
get the best results.
And I will say that I was going
(03:07):
to talk about in the actual PDF, three
of my clients that I've had where I
was talking about a client named Beth who
lost over 150 pounds.
I'm going to talk about a client named
Tara who had never strength trained before in
her life and had no idea what to
do to get started.
And then I was going to talk about
Jen, who was a mom of two who
had struggled with weight her entire life.
(03:29):
She came to me, she ended up losing
60 pounds and created this amazing fitness life
that she never envisioned with herself because she
never considered herself an athlete and just kind
of was a full time pharmacist.
And being fit was just something that she
saw as a means to lose weight.
But then once she lost weight realized like,
(03:49):
Oh my God, this opens up so many
doors and new hobbies for me, where she
then trained with me and my husband for
an obstacle course race here in Charleston, and
she is kicking butt and going on hikes
with her kids.
And so what are the things that these
women did to transform the way that they
not only look at exercise, but transformed the
(04:10):
way that they look at their body and
the things that it can do and their
hobbies and their lives in general, because I
think that is the coolest thing.
My mom and I were in the mountains
this past weekend and in a single day,
I woke up and I went hiking by
myself because I enjoy the sunrises and I
enjoy getting up and moving first thing in
the morning.
And I enjoy that time by myself.
(04:31):
So I went on a hike, then we
came back and we ate some breakfast.
And then we went and we hopped in
a canoe and we canued for over an
hour.
Then we came back, we ate some lunch
and we went and played pickleball, which I
am ashamed to say I'd been pushing off
playing pickleball because it's just like the new
fad.
Everybody loves it, but I get the hype.
(04:51):
I actually really, really did enjoy it too.
And then after we played pickleball, I played
a little bit of basketball by myself, just
throwing it around.
And then we went on one more short
hike and I am able to do that
without taking any rest.
I was not sore.
I was not extra tired that day because
of the time that I put into the
gym and I think that is so cool.
And something that we forget that fitness is
(05:13):
a means for us to play and to
stay active and to have adult recess.
And it just really reinforced my why.
So again, these things that I'm getting ready
to talk about are going to help you
live a more active, a more fulfilling life
outside of just staying inside, right?
And being behind the computer or in front
(05:34):
of the TV or working all of the
time, it gives you the opportunity to get
out and experience new things and have fun.
My birthday is actually this weekend.
I've been trying to hint.
I want to get rollerblades for me and
Dan to again, be able to get outside
and just do cool things.
So what are those habits?
I know you're like, Hey, let's get into
(05:54):
this.
So let's freaking get into this.
All right.
Secret number one, focus on strength training.
I don't think that's any surprise to you
guys.
Obviously this is the Phil Women's Weekly podcast.
You are already into fitness.
But you guys would also be surprised of
how many of you reach out and say,
Hey, I'm really into running or into some
certain site type of thing.
And you want to get into strength training,
(06:16):
make it happen.
Strength training is what tells your body to
be strong.
Obviously it's going to help build you muscle
mass.
It's going to help build your bone density.
It's going to help prevent injuries and doing
the other things as well.
And if body re composition is something that
you're after, which body re composition just means
adding muscle mass and burning body fat.
(06:38):
It is what's going to pair with a
healthy diet to tell your body what kind
of fuel to burn.
If you try to go into a calorie
deficit, you're trying to lose weight and you
are not including strength training in there.
You are doing your body a huge disservice
and you're going to lose muscle mass and
a little bit of fat, but a lot
(06:58):
of muscle mass in the process because your
body doesn't want to be in a deficit.
And it's going to try to figure out
how can I make this the amount of
calories that you are giving me my new
norm.
And in order for that to happen, one
way is to burn your muscle mass.
So if you are in a deficit and
you're a strength training that tells your body,
whoa, hold up for a second.
(07:19):
I need this muscle.
So you're going to have to take the
body fat instead because that I can do
without.
But this muscle is needed on my day
to day life because your body doesn't know
whether you're picking up a weight or you're
fighting a cheetah.
I don't know where that came from, but
you know what I mean.
You're struggling to actually live, so you need
that muscle.
So make sure that you are focusing on
(07:39):
strength training, that you are doing that two
to three times per week.
And it doesn't have to be these long
extravagant sessions.
You don't have to work out for 60
minutes at a time.
It's all about doing something is better than
nothing.
And so I always tell my clients to
have their primary goal.
Plan out what you want your week to
ideally look like.
(08:01):
Right.
However, also have the anticipation that life does
try to get in the way sometimes.
So if you are stuck at work late
or your kid calls you sick and you
have to go pick it up or you
pick it up, pick him or her up
or you miss your alarm clock, instead of
being like, oh, man, I guess I just
won't work out today.
(08:21):
Have a backup plan.
And here at the Filmmons Weekly Fitness Studio,
we call that your busy woman's goal.
So maybe you had a 60 minute workout
plan, but in the back of your mind,
go ahead and have a backup plan to
make that 60 minute workout a 30 minute
workout.
That way, you're still doing something and you're
keeping yourself on track to stay consistent, because
(08:42):
even if you're able to be like, well,
I guess I'm just going to skip today.
But instead of a 60 minute workout next
time, I'll do a two hour workout.
That's not how the body that's not how
the body works.
And it's body is not going to appreciate
that.
So you're still going to be better having
shorter sessions more frequently than one big, really
long session.
Plus, it still gives you that win.
(09:03):
If you skip your workout completely, you're kind
of at the end of the day like,
man, I kind of feel like crap.
I didn't get my workout in.
Whereas if you did 10 minutes of something,
you're still going to use your muscles.
You're still going to get that endorphin run.
And you're still going to go, man, I
did something.
And that is going to give you a
win to help keep you consistent on the
path of getting the results that you want
(09:24):
to get.
And you can use dumbbells.
You can use kettlebells.
I think that sometimes when we think of
street training, we are thinking of barbell moves.
It doesn't have to be so complicated.
Obviously, you can also use your body weight.
We're always talking about progressive overload.
I know that I am talking about progressive
overload all the time here, meaning that you're
always working to push yourself a little bit
(09:46):
harder than you did the previous time.
That's because your body adapts.
So it has to be challenged continuously in
order to build muscle mass, to build endurance,
to build overall fitness.
And you can do that with all these
apparatuses because it doesn't always have to be
about increasing weight.
It can also be about increasing volume.
So just increasing the amount of reps that
(10:07):
you do, increasing the number of sets that
you do, increasing your time under tension.
So slowing your movements down so that one
rep takes longer than maybe what you did
before, which is going to make it more
difficult.
Basically, you're just trying to make your workouts
harder over time.
So make strength a priority.
Number two is the non-negotiable to work
(10:29):
out a minimum of three times a week.
That's what works with my most successful clients.
Now, again, if you are brand new to
strength training and you're just trying to build
a habit, two times a week works just
fine.
I've seen it happen.
But if you're capable of doing it, make
sure that you're getting in three days of
strength training.
That could be Monday, Wednesday, Friday.
It can be Tuesday, Thursday, Saturday.
(10:51):
It could be Monday, Tuesday, Thursday.
Whatever it is that works best for your
schedule.
The only thing that I would avoid is
knocking them all out three days consistently.
So I wouldn't do Monday, Tuesday, Wednesday, and
then not work out again until the previous
Monday.
That's just a lot of rest time in
between and doing a lot back to back
of adding a lot of pressure and tension
(11:12):
to your muscles that could lead them to
make it hard to recover.
And so then the question becomes, if you're
going to do three workouts per week, what
does that schedule look like?
If you're doing three workouts per week, I
would suggest all three of those being total
body.
If you're being able to pair them out.
So Monday, Tuesday, Wednesday or Monday, Wednesday, Friday,
(11:32):
all total body focusing on big compound movements
that are going to use your biggest muscles.
So things like a deadlift, a squat, a
chest press, an overhead press where you're working
multiple muscle groups at once is going to
give you the biggest bang for your buck.
And then you can spend some time at
the end of those sessions focusing on any
particular areas that you want to focus in.
(11:54):
So if you're really wanting to get stronger
delts, right?
You want to get bolder shoulders for summertime.
Focus on those big movements first.
And then at the end of your workout,
focus on two to three additional exercises that
are more geared towards just those areas, those
isolated movements, those accessory exercises.
So then that's when you could be doing
(12:15):
things like lateral raises out to the side
or front raises and things like that to
burn out that particular area and make sure
that those shoulders are getting a little more
volume to help you see those bolder shoulders
pop in a little bit sooner.
If you are working out more frequently, let's
say four to five times per week.
That's when I would suggest doing more of
(12:36):
a split routine where I would still have
two days of total body workouts.
But then I'd also sprinkle an upper body
day and a lower body day.
It just makes it a little bit easier
to navigate.
So I would do something like Monday, a
total body workout, Tuesday or Wednesday, upper body,
the following day.
So let's say Wednesday or Thursday, a lower
(12:57):
body leg day.
And then that Saturday doing another total body
workout.
Then you'll have Sunday as a rest.
And then you can start it all over
again on Monday.
And then if you're doing two days a
week again, if you're a beginner, then or
that's just what works for you right now,
where you are in your life.
Then do make sure that those definitely are
(13:17):
two total body workouts to make sure you're
getting the most bang and the most effective
workout possible.
So there you go.
String train and make at least three workouts
your priority.
However, there's the asterisk that depending on if
you are brand new, it's fine to start
with two or if that's just your season
of life, two is better than nothing.
(13:38):
And that's still something that you can stay
consistent with.
Number three, the third tip that makes my
most successful clients successful is that they incorporate
more movement throughout the day.
So here's the thing.
I talk to people all the time and
they're like, oh, my gosh, I work out
five days a week.
I am super active.
But then when we actually break down their
(13:58):
day, what I learn is that aside from
that 30 to 60 minute workout, their day
is very inactive.
They're at a desk all day.
They're lucky if they get 4000 steps throughout
the day.
And at the heart of it, you can
still have a great workout program.
But be considered sedentary and still putting yourself
(14:20):
at risk of issues with living a sedentary
life.
So the best way to make sure that
you avoid that.
And we want to make sure, especially if
you're in an area of your life where
you are trying to go into a re
composition phase or fat burning phase with a
deficit, that you want to make sure that
you're burning calories through your movement, right?
(14:41):
Not just through the workouts that you're doing,
because spoiler, you actually don't burn a ton
of workouts like we are a ton of
calories like you probably think when you're working
out.
That happens more throughout the day from your
non-exercise activities like walking or even fidgeting
or standing up and doing like I'm doing
where I'm kind of moving around while I'm
(15:01):
talking to you.
That's where the majority of your calorie burn
comes from.
And it's also not going to have a
huge effect on your hormone levels.
It's not going to cause you for for
your leptin and your ghrelin, which are your
hunger hormones to go crazy.
Whereas if you were to have three hours
of exercise, because that's the way that you're
trying to burn all of your calories, you're
going to be starving the next day, and
(15:21):
that's what leads people to overeating when they
are over exercising.
So doing things at a lower intensity more
throughout the day helps to keep your hunger
levels in check while making sure that you
are burning more calories than you are taking
in.
Again, if that's a goal.
But regardless, we should be moving our bodies
as much as we can throughout the day
because our bodies are meant to move.
(15:43):
Is it OK to sit down?
Yes.
Should you be sitting down all day?
Absolutely not.
So focus on incorporating movement throughout the day.
And you can do that, obviously, by getting
your steps.
You don't have to get ten thousand.
That's an arbitrary number.
The science shows that around seven thousand steps
per day is what's been shown to be
optimal for helping to decrease the risk of
(16:04):
sedentary diseases like diabetes, heart disease, cholesterol, that
sort of state stuff.
Mental issues like dementia goes down with increased
movement as well.
So seven thousand steps per day seems to
be the sweet spot.
But that doesn't mean that tomorrow you have
to go out and get seven thousand steps.
If you're used to your day, if you
(16:25):
actually track it and you're realizing that you're
only getting two to three thousand steps per
day, then maybe this week you want to
focus on trying to get four thousand and
then work on trying to get five thousand
and slowly build yourself up.
Another great way to increase your movement throughout
the day is adding what Dan and I
call as Fit Quickies.
This is something that we add into all
of our programs when we are doing our
(16:46):
small challenges and our big challenges.
So we do our four week program called
Ignite 30, which a new one is going
to be launching in May.
So be on the lookout for that.
And then we do our bigger eight week
challenges at the start of the year and
then in the middle of the summertime.
And with that, every single week, we encourage
our clients to do Fit Quickies, something that
(17:07):
takes just two minutes at a time, but
you can do it multiple times per day.
So something like doing 100 pushups throughout the
day.
If you just do 20 pushups when you
wake up in the morning, 20 before you
get in the shower, 20 at lunchtime, 20
when you get home from work.
Before you know it, you've hit 100 where
normally if I were to say, hey, go
do 100 pushups in your day, you'd go,
(17:27):
what?
That sounds impossible.
But by doing these little bits throughout the
day, it makes it possible.
And it can also have some huge benefit
to moving your body more and with your
overall strength.
If you did just 50 pushups every single
day, if you know that your upper body
strength is not where you want it to
be, what we're doing 50 pushups a day
(17:48):
for the next month due to you.
I can tell you, Christina, one of our
clients right now, she turned 44 in March.
So every day in March, she did 44
pushups.
And coming from someone who was going through
postpartum, she has built back up her upper
body strength to be stronger than it was
before she had her baby.
(18:09):
And it has been incredible to watch her
not only build that confidence of having the
discipline to do something every day, but being
able to see her from the start of
the journey where she was on an incline
to now having it where she's stacking like
two books below her chest to knock out
those pushups.
And it was all within four weeks.
So now what's another month going to do,
(18:30):
right?
Or what's that going to spark?
She's probably going to look at that and
go, oh, my gosh, I just finished that
and I feel so good.
I'm going to come up with a new
challenge for April.
And this actually inspired me.
I used to do fit challenges like this
to myself all the time.
Every month, Dan and I would come up
with one and then kind of started to
go by the wayside just because I'm so
active in fit women's weekly live and I
(18:50):
do get so many steps throughout the day.
But April is my birthday month.
And so being that when I'm recording, this
is April 1st.
My personal goal to myself is to do
20 pull ups every single day.
Is 20 pull ups a ton?
No, but it's more than I'm doing right
now because I haven't been consistent with my
pull ups at all.
So I'm excited to get back into it
(19:12):
and see what happens at the end of
April.
And I'll keep you guys posted.
So fit, move in and throughout the day
steps and choose some kind of fit quickie,
even if it's some sort of like a
five minute stretch routine that you do every
day, it can have some amazing benefits to
you mentally and physically.
And then number four continuously trying to lift
(19:32):
heavier and harder.
My most successful clients don't just sit around
and use the same weights every single time
they don't just go through the motions of
exercise.
They look at exercise as a means to
get stronger, to get closer to their goals,
which means when a weight starts to feel
a little bit lighter or they look at
a workout and go, ideally, I'd like to
use this, but I'm going to try to
(19:53):
use this.
I'm always encouraging my clients to just try.
If they're not able to complete a set,
then that's okay.
They can go down and wait, but you
never know.
And you're most likely going to surprise yourself
and be like, oh my God, I didn't
think I could do that, but I just
made it happen.
And I'm always saying the same thing in
my head and to my clients going, you
(20:14):
are not married to the weight that you
choose for your first set.
So if after your first set of a
particular exercise, you go, maybe I can go
a little bit heavier, go a little bit
heavier.
If in the middle of a set, even
you're going, this is a little too light.
Well, then, you know what?
Maybe you should use that particular set as
a warm up set and not count it
as one of your workloads.
(20:35):
Go grab the heavier weights that you need
and go from there.
The only way that you will get stronger
is to continuously push and challenge yourself.
Don't go through the motions of a workout.
Use that move, use that workout as a
means to hit your goals.
Cool.
And then last but not least, have an
accountability partner.
I started this as definitely a solo journey
(20:56):
when I first became a personal trainer.
And then I got to meet amazing women
around me who not only became friends, but
became my accountability partner.
And this doesn't have to be somebody that
you work out with all the time.
But having somebody to check in with, one,
helps because we're in the middle of a
loneliness crisis here in America.
So it helps to connect you to other
(21:18):
people.
But two, it's going to make it more
fun as well.
So my original workout partner was my workout
wifey.
She's been on this podcast, Alex, before.
We used to have an Instagram channel together
because we would work out in person all
the time, two times a week.
We don't get to do that anymore.
We're in different phases of our lives.
She's got two babies, so she's insanely busy.
(21:40):
When I work out, she has to fit
in like 20 to 30 minute workouts before
her kids wake up.
But for years, we still checked in with
each other.
She would work out and she'd message me
and say, hey, here's what I did.
And then I would do the same to
her.
And there would be times during my workout
where I'd go, you know, I really just
don't feel like lifting the weight that I
know that I should be lifting.
(22:00):
But in my head, I went, but I'm
going to be sending this to Alex.
And I know that she knows what I'm
capable of.
So I got to do it because I
knew that I would be cutting myself short
by not pushing to the level that I
needed.
So having that accountability partner isn't about having
competition.
It's simply about holding yourself accountable and sharing
(22:21):
that journey with somebody.
It would be really cool when you had
hit a PR to be like, oh, my
gosh, guess what I just accomplished and have
that person just as excited for you.
And sometimes you don't get that necessarily like
with your spouse.
Because if you're a man, woman relationship, the
things that Dan's able to do is a
lot different than what I'm able to do.
So sometimes my successes might not sound as
(22:44):
grand to him and vice versa.
So I really do think it's important to
have somebody that is the same sex that's
going through the same journey with you, whether
they're working out with you actually right beside
you or not is really important.
So make sure that you find some sort
of community or somebody that is around you
that you can have as your accountability partner.
And those are the five secrets to training
(23:06):
that have made my most successful clients, their
most successful.
And hopefully this is helpful for you.
Or at least you probably know most of
these things.
You probably know 90 percent of these, but
maybe you just needed that reminder to kind
of help get the ball rolling and get
yourself moving in the right direction.
If that is the case, let me know.
(23:27):
Comment down below if you're watching this on
YouTube.
And you guys remember if you have questions
that you want answered in future episodes, all
you got to do is slide into my
DMS Kindle Boil Fitness or email me Kindle
at fitwomansweekly.com.
And the last thing that I'm going to
say is that if you are not subscribed
to wherever it is that you are listening
or watching this to, do me a favor
(23:48):
and subscribe right now.
It really does do me a huge favor.
It helps the Fit Women's Weekly podcast get
out in front of other women.
And we're a pretty cool group of women.
And I would love other women to be
able to join us and we can all
be each other's accountability partners.
So if you haven't already, subscribe, like the
episode.
And that's all I got for you today.
(24:10):
So remember, on Friday, I will come back
to talk about my personal experience with eating
too many veggies and then what it feels
like to cut back.
And what does my diet look like now?
And how do you kind of handle that
fear of change where you're like, oh, my
gosh, if I change my diet, what's going
to happen?
I'm afraid of what's going to happen.
(24:31):
We're going to break it all down.
So make sure that you listen to Friday's
episode, which I only put.
I don't do that one on YouTube.
The Friday one is only on audio.
So make sure that if you are watching
this on YouTube now to head over and
check us out on whatever podcast platform you
prefer to listen to.
I thank you so much.
Talk to you soon.
Bye.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
We're going to do a brand new episode
of the Fit Women's Weekly Podcast.
I hope that you are having a fantastic
day, if this is your first time tuning
into the podcast.
I hope that you enjoy what you hear.
I hope that you find some nuggets that
you can take into your own life.
You decide to go back and listen to
previous episodes because there are over 650 previous
(00:20):
recordings of the Fit Women's Weekly Podcast, and
of course, come back and listen to future
episodes.
I put out brand new podcasts every single
week, as well as on Fridays where I
do short quickies answering your questions, and in
this Friday's episode, I'm going to go ahead
and lay it out there that we are
going to be answering a listener, Mary's question,
(00:41):
and she simply asked me, I love your
content in your podcast.
I've been a loyal follower for years.
Thank you, Mary.
That means a lot to me, and I
have a question.
You mentioned a while back that you stopped
eating so many vegetables and you feel much
less bloated.
Can you share more details on what you
are doing then versus what you're doing now
and the positive changes that you've experienced?
I'm feeling really fluffy, but right now it
(01:03):
just seems that I eat so much volume
with salads, steamed vegetables, et cetera, that I'm
getting GI issues, and it looks like I
have a food baby sometimes.
Trust me.
Been there, done that, and all I want
is a fat, a flat, musculli stomach.
Thank you so much for sharing your advice.
I am finding fear, if that makes sense.
If I can't eat a big plate or
(01:23):
bowl of food, if I just replace it
with something like potatoes or a piece of
bread instead of a head of cauliflower, and
I'm looking for some sage advice, so we
will cover that in a Friday's episode.
And just a reminder, if you ever have
a question or topic that you want me
to cover an answer for you, you guys
reach out.
(01:43):
I love connecting with you and you can
slide into my DMs like Mary did, which
is Kindle Boil Fitness over on Instagram.
That's definitely where I'm most active.
But you can also email me, kindleatfitwinswiggly.com.
In today's episode, I actually wrote, I was
putting together a PDF.
So Dan and I are right now being
completely transparent, are working on a new marketing
(02:05):
strategy for an upcoming four-week program that
we have going on called Ignite, and with
part of marketing, you're trying to create different
opt-in offers where I'm creating free products
for you guys where you're like, wow, that
sounds really cool.
I want to put in my information and
get this in return for it, right?
And we've been going through a couple of
different things, and one of them that I
(02:25):
was laying out were the five secret habits
that my clients use in order to get
some drastic results.
And I was going to share some specific
women with you guys and put it into
a really cool PDF, and I already had
gone ahead and written out my rough draft
for all of this.
But then you get new ideas and things
get pushed to the wayside.
(02:47):
And that's what happened with this.
But then I was like, you know what?
It's still good information that I want to
share.
So instead of just letting it rot in
my draft folder, I decided that I would
use it for the podcasts.
So we are going to talk about the
five healthy habits that my clients use to
get the best results.
And I will say that I was going
(03:07):
to talk about in the actual PDF, three
of my clients that I've had where I
was talking about a client named Beth who
lost over 150 pounds.
I'm going to talk about a client named
Tara who had never strength trained before in
her life and had no idea what to
do to get started.
And then I was going to talk about
Jen, who was a mom of two who
had struggled with weight her entire life.
(03:29):
She came to me, she ended up losing
60 pounds and created this amazing fitness life
that she never envisioned with herself because she
never considered herself an athlete and just kind
of was a full time pharmacist.
And being fit was just something that she
saw as a means to lose weight.
But then once she lost weight realized like,
(03:49):
Oh my God, this opens up so many
doors and new hobbies for me, where she
then trained with me and my husband for
an obstacle course race here in Charleston, and
she is kicking butt and going on hikes
with her kids.
And so what are the things that these
women did to transform the way that they
not only look at exercise, but transformed the
(04:10):
way that they look at their body and
the things that it can do and their
hobbies and their lives in general, because I
think that is the coolest thing.
My mom and I were in the mountains
this past weekend and in a single day,
I woke up and I went hiking by
myself because I enjoy the sunrises and I
enjoy getting up and moving first thing in
the morning.
And I enjoy that time by myself.
(04:31):
So I went on a hike, then we
came back and we ate some breakfast.
And then we went and we hopped in
a canoe and we canued for over an
hour.
Then we came back, we ate some lunch
and we went and played pickleball, which I
am ashamed to say I'd been pushing off
playing pickleball because it's just like the new
fad.
Everybody loves it, but I get the hype.
(04:51):
I actually really, really did enjoy it too.
And then after we played pickleball, I played
a little bit of basketball by myself, just
throwing it around.
And then we went on one more short
hike and I am able to do that
without taking any rest.
I was not sore.
I was not extra tired that day because
of the time that I put into the
gym and I think that is so cool.
And something that we forget that fitness is
(05:13):
a means for us to play and to
stay active and to have adult recess.
And it just really reinforced my why.
So again, these things that I'm getting ready
to talk about are going to help you
live a more active, a more fulfilling life
outside of just staying inside, right?
And being behind the computer or in front
(05:34):
of the TV or working all of the
time, it gives you the opportunity to get
out and experience new things and have fun.
My birthday is actually this weekend.
I've been trying to hint.
I want to get rollerblades for me and
Dan to again, be able to get outside
and just do cool things.
So what are those habits?
I know you're like, Hey, let's get into
(05:54):
this.
So let's freaking get into this.
All right.
Secret number one, focus on strength training.
I don't think that's any surprise to you
guys.
Obviously this is the Phil Women's Weekly podcast.
You are already into fitness.
But you guys would also be surprised of
how many of you reach out and say,
Hey, I'm really into running or into some
certain site type of thing.
And you want to get into strength training,
(06:16):
make it happen.
Strength training is what tells your body to
be strong.
Obviously it's going to help build you muscle
mass.
It's going to help build your bone density.
It's going to help prevent injuries and doing
the other things as well.
And if body re composition is something that
you're after, which body re composition just means
adding muscle mass and burning body fat.
(06:38):
It is what's going to pair with a
healthy diet to tell your body what kind
of fuel to burn.
If you try to go into a calorie
deficit, you're trying to lose weight and you
are not including strength training in there.
You are doing your body a huge disservice
and you're going to lose muscle mass and
a little bit of fat, but a lot
(06:58):
of muscle mass in the process because your
body doesn't want to be in a deficit.
And it's going to try to figure out
how can I make this the amount of
calories that you are giving me my new
norm.
And in order for that to happen, one
way is to burn your muscle mass.
So if you are in a deficit and
you're a strength training that tells your body,
whoa, hold up for a second.
(07:19):
I need this muscle.
So you're going to have to take the
body fat instead because that I can do
without.
But this muscle is needed on my day
to day life because your body doesn't know
whether you're picking up a weight or you're
fighting a cheetah.
I don't know where that came from, but
you know what I mean.
You're struggling to actually live, so you need
that muscle.
So make sure that you are focusing on
(07:39):
strength training, that you are doing that two
to three times per week.
And it doesn't have to be these long
extravagant sessions.
You don't have to work out for 60
minutes at a time.
It's all about doing something is better than
nothing.
And so I always tell my clients to
have their primary goal.
Plan out what you want your week to
ideally look like.
(08:01):
Right.
However, also have the anticipation that life does
try to get in the way sometimes.
So if you are stuck at work late
or your kid calls you sick and you
have to go pick it up or you
pick it up, pick him or her up
or you miss your alarm clock, instead of
being like, oh, man, I guess I just
won't work out today.
(08:21):
Have a backup plan.
And here at the Filmmons Weekly Fitness Studio,
we call that your busy woman's goal.
So maybe you had a 60 minute workout
plan, but in the back of your mind,
go ahead and have a backup plan to
make that 60 minute workout a 30 minute
workout.
That way, you're still doing something and you're
keeping yourself on track to stay consistent, because
(08:42):
even if you're able to be like, well,
I guess I'm just going to skip today.
But instead of a 60 minute workout next
time, I'll do a two hour workout.
That's not how the body that's not how
the body works.
And it's body is not going to appreciate
that.
So you're still going to be better having
shorter sessions more frequently than one big, really
long session.
Plus, it still gives you that win.
(09:03):
If you skip your workout completely, you're kind
of at the end of the day like,
man, I kind of feel like crap.
I didn't get my workout in.
Whereas if you did 10 minutes of something,
you're still going to use your muscles.
You're still going to get that endorphin run.
And you're still going to go, man, I
did something.
And that is going to give you a
win to help keep you consistent on the
path of getting the results that you want
(09:24):
to get.
And you can use dumbbells.
You can use kettlebells.
I think that sometimes when we think of
street training, we are thinking of barbell moves.
It doesn't have to be so complicated.
Obviously, you can also use your body weight.
We're always talking about progressive overload.
I know that I am talking about progressive
overload all the time here, meaning that you're
always working to push yourself a little bit
(09:46):
harder than you did the previous time.
That's because your body adapts.
So it has to be challenged continuously in
order to build muscle mass, to build endurance,
to build overall fitness.
And you can do that with all these
apparatuses because it doesn't always have to be
about increasing weight.
It can also be about increasing volume.
So just increasing the amount of reps that
(10:07):
you do, increasing the number of sets that
you do, increasing your time under tension.
So slowing your movements down so that one
rep takes longer than maybe what you did
before, which is going to make it more
difficult.
Basically, you're just trying to make your workouts
harder over time.
So make strength a priority.
Number two is the non-negotiable to work
(10:29):
out a minimum of three times a week.
That's what works with my most successful clients.
Now, again, if you are brand new to
strength training and you're just trying to build
a habit, two times a week works just
fine.
I've seen it happen.
But if you're capable of doing it, make
sure that you're getting in three days of
strength training.
That could be Monday, Wednesday, Friday.
It can be Tuesday, Thursday, Saturday.
(10:51):
It could be Monday, Tuesday, Thursday.
Whatever it is that works best for your
schedule.
The only thing that I would avoid is
knocking them all out three days consistently.
So I wouldn't do Monday, Tuesday, Wednesday, and
then not work out again until the previous
Monday.
That's just a lot of rest time in
between and doing a lot back to back
of adding a lot of pressure and tension
(11:12):
to your muscles that could lead them to
make it hard to recover.
And so then the question becomes, if you're
going to do three workouts per week, what
does that schedule look like?
If you're doing three workouts per week, I
would suggest all three of those being total
body.
If you're being able to pair them out.
So Monday, Tuesday, Wednesday or Monday, Wednesday, Friday,
(11:32):
all total body focusing on big compound movements
that are going to use your biggest muscles.
So things like a deadlift, a squat, a
chest press, an overhead press where you're working
multiple muscle groups at once is going to
give you the biggest bang for your buck.
And then you can spend some time at
the end of those sessions focusing on any
particular areas that you want to focus in.
(11:54):
So if you're really wanting to get stronger
delts, right?
You want to get bolder shoulders for summertime.
Focus on those big movements first.
And then at the end of your workout,
focus on two to three additional exercises that
are more geared towards just those areas, those
isolated movements, those accessory exercises.
So then that's when you could be doing
(12:15):
things like lateral raises out to the side
or front raises and things like that to
burn out that particular area and make sure
that those shoulders are getting a little more
volume to help you see those bolder shoulders
pop in a little bit sooner.
If you are working out more frequently, let's
say four to five times per week.
That's when I would suggest doing more of
(12:36):
a split routine where I would still have
two days of total body workouts.
But then I'd also sprinkle an upper body
day and a lower body day.
It just makes it a little bit easier
to navigate.
So I would do something like Monday, a
total body workout, Tuesday or Wednesday, upper body,
the following day.
So let's say Wednesday or Thursday, a lower
(12:57):
body leg day.
And then that Saturday doing another total body
workout.
Then you'll have Sunday as a rest.
And then you can start it all over
again on Monday.
And then if you're doing two days a
week again, if you're a beginner, then or
that's just what works for you right now,
where you are in your life.
Then do make sure that those definitely are
(13:17):
two total body workouts to make sure you're
getting the most bang and the most effective
workout possible.
So there you go.
String train and make at least three workouts
your priority.
However, there's the asterisk that depending on if
you are brand new, it's fine to start
with two or if that's just your season
of life, two is better than nothing.
(13:38):
And that's still something that you can stay
consistent with.
Number three, the third tip that makes my
most successful clients successful is that they incorporate
more movement throughout the day.
So here's the thing.
I talk to people all the time and
they're like, oh, my gosh, I work out
five days a week.
I am super active.
But then when we actually break down their
(13:58):
day, what I learn is that aside from
that 30 to 60 minute workout, their day
is very inactive.
They're at a desk all day.
They're lucky if they get 4000 steps throughout
the day.
And at the heart of it, you can
still have a great workout program.
But be considered sedentary and still putting yourself
(14:20):
at risk of issues with living a sedentary
life.
So the best way to make sure that
you avoid that.
And we want to make sure, especially if
you're in an area of your life where
you are trying to go into a re
composition phase or fat burning phase with a
deficit, that you want to make sure that
you're burning calories through your movement, right?
(14:41):
Not just through the workouts that you're doing,
because spoiler, you actually don't burn a ton
of workouts like we are a ton of
calories like you probably think when you're working
out.
That happens more throughout the day from your
non-exercise activities like walking or even fidgeting
or standing up and doing like I'm doing
where I'm kind of moving around while I'm
(15:01):
talking to you.
That's where the majority of your calorie burn
comes from.
And it's also not going to have a
huge effect on your hormone levels.
It's not going to cause you for for
your leptin and your ghrelin, which are your
hunger hormones to go crazy.
Whereas if you were to have three hours
of exercise, because that's the way that you're
trying to burn all of your calories, you're
going to be starving the next day, and
(15:21):
that's what leads people to overeating when they
are over exercising.
So doing things at a lower intensity more
throughout the day helps to keep your hunger
levels in check while making sure that you
are burning more calories than you are taking
in.
Again, if that's a goal.
But regardless, we should be moving our bodies
as much as we can throughout the day
because our bodies are meant to move.
(15:43):
Is it OK to sit down?
Yes.
Should you be sitting down all day?
Absolutely not.
So focus on incorporating movement throughout the day.
And you can do that, obviously, by getting
your steps.
You don't have to get ten thousand.
That's an arbitrary number.
The science shows that around seven thousand steps
per day is what's been shown to be
optimal for helping to decrease the risk of
(16:04):
sedentary diseases like diabetes, heart disease, cholesterol, that
sort of state stuff.
Mental issues like dementia goes down with increased
movement as well.
So seven thousand steps per day seems to
be the sweet spot.
But that doesn't mean that tomorrow you have
to go out and get seven thousand steps.
If you're used to your day, if you
(16:25):
actually track it and you're realizing that you're
only getting two to three thousand steps per
day, then maybe this week you want to
focus on trying to get four thousand and
then work on trying to get five thousand
and slowly build yourself up.
Another great way to increase your movement throughout
the day is adding what Dan and I
call as Fit Quickies.
This is something that we add into all
of our programs when we are doing our
(16:46):
small challenges and our big challenges.
So we do our four week program called
Ignite 30, which a new one is going
to be launching in May.
So be on the lookout for that.
And then we do our bigger eight week
challenges at the start of the year and
then in the middle of the summertime.
And with that, every single week, we encourage
our clients to do Fit Quickies, something that
(17:07):
takes just two minutes at a time, but
you can do it multiple times per day.
So something like doing 100 pushups throughout the
day.
If you just do 20 pushups when you
wake up in the morning, 20 before you
get in the shower, 20 at lunchtime, 20
when you get home from work.
Before you know it, you've hit 100 where
normally if I were to say, hey, go
do 100 pushups in your day, you'd go,
(17:27):
what?
That sounds impossible.
But by doing these little bits throughout the
day, it makes it possible.
And it can also have some huge benefit
to moving your body more and with your
overall strength.
If you did just 50 pushups every single
day, if you know that your upper body
strength is not where you want it to
be, what we're doing 50 pushups a day
(17:48):
for the next month due to you.
I can tell you, Christina, one of our
clients right now, she turned 44 in March.
So every day in March, she did 44
pushups.
And coming from someone who was going through
postpartum, she has built back up her upper
body strength to be stronger than it was
before she had her baby.
(18:09):
And it has been incredible to watch her
not only build that confidence of having the
discipline to do something every day, but being
able to see her from the start of
the journey where she was on an incline
to now having it where she's stacking like
two books below her chest to knock out
those pushups.
And it was all within four weeks.
So now what's another month going to do,
(18:30):
right?
Or what's that going to spark?
She's probably going to look at that and
go, oh, my gosh, I just finished that
and I feel so good.
I'm going to come up with a new
challenge for April.
And this actually inspired me.
I used to do fit challenges like this
to myself all the time.
Every month, Dan and I would come up
with one and then kind of started to
go by the wayside just because I'm so
active in fit women's weekly live and I
(18:50):
do get so many steps throughout the day.
But April is my birthday month.
And so being that when I'm recording, this
is April 1st.
My personal goal to myself is to do
20 pull ups every single day.
Is 20 pull ups a ton?
No, but it's more than I'm doing right
now because I haven't been consistent with my
pull ups at all.
So I'm excited to get back into it
(19:12):
and see what happens at the end of
April.
And I'll keep you guys posted.
So fit, move in and throughout the day
steps and choose some kind of fit quickie,
even if it's some sort of like a
five minute stretch routine that you do every
day, it can have some amazing benefits to
you mentally and physically.
And then number four continuously trying to lift
(19:32):
heavier and harder.
My most successful clients don't just sit around
and use the same weights every single time
they don't just go through the motions of
exercise.
They look at exercise as a means to
get stronger, to get closer to their goals,
which means when a weight starts to feel
a little bit lighter or they look at
a workout and go, ideally, I'd like to
use this, but I'm going to try to
(19:53):
use this.
I'm always encouraging my clients to just try.
If they're not able to complete a set,
then that's okay.
They can go down and wait, but you
never know.
And you're most likely going to surprise yourself
and be like, oh my God, I didn't
think I could do that, but I just
made it happen.
And I'm always saying the same thing in
my head and to my clients going, you
(20:14):
are not married to the weight that you
choose for your first set.
So if after your first set of a
particular exercise, you go, maybe I can go
a little bit heavier, go a little bit
heavier.
If in the middle of a set, even
you're going, this is a little too light.
Well, then, you know what?
Maybe you should use that particular set as
a warm up set and not count it
as one of your workloads.
(20:35):
Go grab the heavier weights that you need
and go from there.
The only way that you will get stronger
is to continuously push and challenge yourself.
Don't go through the motions of a workout.
Use that move, use that workout as a
means to hit your goals.
Cool.
And then last but not least, have an
accountability partner.
I started this as definitely a solo journey
(20:56):
when I first became a personal trainer.
And then I got to meet amazing women
around me who not only became friends, but
became my accountability partner.
And this doesn't have to be somebody that
you work out with all the time.
But having somebody to check in with, one,
helps because we're in the middle of a
loneliness crisis here in America.
So it helps to connect you to other
(21:18):
people.
But two, it's going to make it more
fun as well.
So my original workout partner was my workout
wifey.
She's been on this podcast, Alex, before.
We used to have an Instagram channel together
because we would work out in person all
the time, two times a week.
We don't get to do that anymore.
We're in different phases of our lives.
She's got two babies, so she's insanely busy.
(21:40):
When I work out, she has to fit
in like 20 to 30 minute workouts before
her kids wake up.
But for years, we still checked in with
each other.
She would work out and she'd message me
and say, hey, here's what I did.
And then I would do the same to
her.
And there would be times during my workout
where I'd go, you know, I really just
don't feel like lifting the weight that I
know that I should be lifting.
(22:00):
But in my head, I went, but I'm
going to be sending this to Alex.
And I know that she knows what I'm
capable of.
So I got to do it because I
knew that I would be cutting myself short
by not pushing to the level that I
needed.
So having that accountability partner isn't about having
competition.
It's simply about holding yourself accountable and sharing
(22:21):
that journey with somebody.
It would be really cool when you had
hit a PR to be like, oh, my
gosh, guess what I just accomplished and have
that person just as excited for you.
And sometimes you don't get that necessarily like
with your spouse.
Because if you're a man, woman relationship, the
things that Dan's able to do is a
lot different than what I'm able to do.
So sometimes my successes might not sound as
(22:44):
grand to him and vice versa.
So I really do think it's important to
have somebody that is the same sex that's
going through the same journey with you, whether
they're working out with you actually right beside
you or not is really important.
So make sure that you find some sort
of community or somebody that is around you
that you can have as your accountability partner.
And those are the five secrets to training
(23:06):
that have made my most successful clients, their
most successful.
And hopefully this is helpful for you.
Or at least you probably know most of
these things.
You probably know 90 percent of these, but
maybe you just needed that reminder to kind
of help get the ball rolling and get
yourself moving in the right direction.
If that is the case, let me know.
(23:27):
Comment down below if you're watching this on
YouTube.
And you guys remember if you have questions
that you want answered in future episodes, all
you got to do is slide into my
DMS Kindle Boil Fitness or email me Kindle
at fitwomansweekly.com.
And the last thing that I'm going to
say is that if you are not subscribed
to wherever it is that you are listening
or watching this to, do me a favor
(23:48):
and subscribe right now.
It really does do me a huge favor.
It helps the Fit Women's Weekly podcast get
out in front of other women.
And we're a pretty cool group of women.
And I would love other women to be
able to join us and we can all
be each other's accountability partners.
So if you haven't already, subscribe, like the
episode.
And that's all I got for you today.
(24:10):
So remember, on Friday, I will come back
to talk about my personal experience with eating
too many veggies and then what it feels
like to cut back.
And what does my diet look like now?
And how do you kind of handle that
fear of change where you're like, oh, my
gosh, if I change my diet, what's going
to happen?
I'm afraid of what's going to happen.
(24:31):
We're going to break it all down.
So make sure that you listen to Friday's
episode, which I only put.
I don't do that one on YouTube.
The Friday one is only on audio.
So make sure that if you are watching
this on YouTube now to head over and
check us out on whatever podcast platform you
prefer to listen to.
I thank you so much.
Talk to you soon.
Bye.
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