May 28, 2025 • 64 mins
What are the basic principles of living a balanced, healthy life? When it comes to food, fitness, and lifestyle, here's everything you need to know whether you're beginning your health journey or you're a fitness loving woman.
In this live talk, I broke down the basic requirements for fitness and nutrition and also talked about supplements and what's REALLY needed.
I'm so excited they allowed me a copy of the talk so I could share it with you.
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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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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) A couple of weeks ago, I was invited
to come talk to a local business about
any health and fitness topic that I wanted
to.
I was very, very excited about this, and
as I kind of thought about things and
what I wanted to discuss, I decided to
ultimately talk about the truth about fitness and
nutrition, really breaking it down and discussing what
are the fundamentals, what do you actually need,
(00:23):
and breaking through the BS to help normal,
everyday people, which we all are, figure out
what social media is telling us that we
need to do versus what we actually need
to do.
And the place that I did the talk
was generous enough to send it to me
after it was all said and done.
And so today I'm going to share that
talk with you.
So I'm just kind of putting it out
(00:43):
there that this sounds a little bit different.
It was recorded in front of an audience,
and this is the actual full live recording.
So I hope that you guys enjoy it.
There are a ton of nuggets because I'm
going to discuss what are the three key
elements to a fitness program that should be
included.
What is not considered exercise that a lot
of us think is considered exercise.
(01:04):
And then I'm going to also break down
nutrition.
I'm going to break down supplements.
I'm going to answer questions from the live
audience, and I hope that you guys really
enjoy this.
I just wanted to kind of share this
as a little bonus.
And it is a little bit longer than
what I normally do, but I think that
you're going to really love it.
And if you do, please let me know.
Slide into my DMs. And if you want
(01:24):
to help support Filmmens Weekly and the Filmmens
with a podcast, I'll share down in the
notes how you can do a Buy Me
a Coffee.
Because, you know, my throat was so sore
for days after this from talking for so
long, but I had the best time.
So if you found this beneficial to you
and you want to support the channel, please
think about doing a Buy Me a Coffee
down in the link.
(01:46):
And even better yet, if you want to
join me for the Summer Shred Challenge, it
is going to be kicking off on June
3rd.
So you have a little bit less than
a week and a half until that starts.
So you can also get all the notes
on that down in the show notes as
well.
But I'll do another topic, another talk about
that next week on the podcast.
So let's jump right on in.
(02:07):
Women's health and fitness is my specialty.
I actually wanted to be an OBGYN when
I was growing up.
And as I studied for my MCATs, I
worked as a medical assistant for a mammography
center.
And it was during that time that I
was like, I still love women's health.
I love the things that our bodies are
capable of doing.
But it was really hard to come home
after a day of telling somebody at the
(02:28):
time, I was 22, 23, and telling somebody
that age that they had breast cancer.
And it was at that time that I
also learned how much of an empath I
am.
So for the empaths in here, you know,
that weighs very heavily.
And I was like, I still want to
work in this field, but just help in
a different way.
So that's when I was like, at that
time, I had myself experienced nutritional issues.
(02:49):
I had battled an eating disorder, exercise addiction
already by 22, and said, I want to
teach women how to truly take care of
their bodies, figure out what actually works, what's
the crap that's tossed out there.
And so that's what I have done for
all this time.
My husband and I started off owning a
local boot camp business here in Charleston called
the Fat Blasting Boot Camp was the original
(03:10):
name.
Then it turned into this time fitness, which
we had for several years.
And then 2020 really hit us as many
gems did.
And all of a sudden we didn't have
a business anymore because they made us obviously
close our doors.
And so from that time forward, we said,
well, what else can I do?
I love community.
Am I able to do that online?
And I said, you know what, I'm going
(03:32):
to try.
And so we started something called Fit Women's
Weekly, which is my online shrink studio where
I can now get to work with women
of all ages, all size, all backgrounds all
over the world.
And it is just the most amazing thing
possible.
And because of social media, you know, my
initial goal was to teach women how to
dig through the crap that's out there.
But at that time, it was shape magazine
(03:54):
and oxygen.
If you guys remember, this is 2000, early
2000s.
And now it's all the crap that we
are tossed our way through Instagram and TikTok,
right?
We see it every day and it's even
more so.
So people always tell me, you're so real.
And I didn't do that intentionally, but I
also don't want to BS anybody.
(04:14):
So that's what I'm here to talk to
you guys about today is the crap that's
tossed our way and what you really need
to know when it comes to fitness, nutrition.
And Emily is actually one of my clients.
I hope she doesn't want me saying that.
But I think she can back me up
when I try to tell people it is
not as complicated as they all want us
to think that it is, right?
You don't need every supplement under the sun.
(04:35):
So I'm going to chitchat a little bit
about some of the biggest mistakes that people
make.
I will try to make this encompassing for
everybody.
But I also do want to just open
up the floor for conversation.
So if at any time it doesn't have
to be at the end, you guys have
a comment or a question, jump right in
and let me know.
Okay.
So first off, let's talk about exercise.
(04:56):
What is the thing that actually should be
doing?
What's the best form of exercise?
The best form of exercise is the one
that you can wake up and do.
That's it.
The thing that gets you excited, that makes
you want to move your body, consistently, week
after week, month after month, year after year,
is the one that you should be doing.
And that's going to be different for everybody.
Our bodies react in different ways to different
(05:18):
stimulus.
And we ourselves enjoy different things compared to
other people.
So one person might consider themselves a runner.
One person might consider themselves a bodybuilder weightlifting,
doing their bro sessions.
Some people might say, I love doing bar
classes or the spin classes.
And that's fine.
Absolutely fine.
If that gets you out of the door
and you do it consistently and you feel
good, you're already doing something correct.
(05:41):
But on the flip side, there are some
elements of fitness that you really do need
to make sure that you are incorporating into
your daily life.
Well, it's great to focus on those skills,
like if you're a runner, awesome.
But you shouldn't be running for your only
fitness because then that's going to put you
at risk of injury and it's going to
help you or avoid you of gaining the
(06:01):
benefits of other forms of exercise that can
help you stay strong, maintain your muscle mass
as you get older.
So what are the major parts of fitness
that we should all include on a weekly
basis?
Anybody want to take a guess to what
I would say is the most important?
Walking.
Walking?
No.
No, that's a great guess.
(06:21):
But that is a topic that I want
to cover.
So since you already brought up, let's talk
about it real fast.
Walking is awesome for us.
Movement is awesome for us.
However, walking is not exercise.
Walking is movement, right?
And we should be doing that on a
daily basis.
But going for a...
Now, let me preface this by saying for
most people, okay?
(06:43):
If you are very overweight and you don't
move your body very often, let's say you're
only doing 1,000 to 2,000 steps
per day, then maybe walking is a huge
workout for you and you get winded from
walking the block.
Then yes, that is a great workout.
But when people say, oh, I am including
three walks per week for my cardio, I
(07:05):
go, hmm, that's not going to do it,
right?
We want something that's going to take our
heart rate to about over 70% of
what our resting or our max heart rate
is.
So our max heart rate is 220 minus
your age.
Luckily for you guys, I guess, not so
lucky for me.
I just had my birthday about three weeks
ago, four weeks ago, and turned 40.
(07:25):
So it makes finding out my heart rate
very easy, 220 minus 40.
So my max heart rate is 180.
So when I'm working out and I'm trying
to go for a good cardio workout, if
I were to do that times 70, right,
0.70, I want to keep my heart
rate around the 160 range.
Now, this is me totally just trying to
do math at the top of my head.
So don't quote me on that and go,
(07:46):
Kendall, you're wrong on that.
Just pulling that out.
But roughly, I know where I am when
I go running, and I want to maintain
that.
So for me, walking isn't doing it, but
I still do want to maintain good movement
throughout the day because we do sit too
much.
We all hear that.
And sitting can cause really tight hip flexors,
obviously bad posture.
It can really do a number on our
(08:06):
core.
We all know that it can lead to
other health issues.
So the more you walk, the better it
is.
But as far as actual intentional exercise is
concerned, let's think a little bit bigger.
Who else has a guess?
Anybody?
Tell me.
Strength training.
Strength training, OK.
For men and for women, strength training is
one of the things that women most often
(08:28):
neglect.
And I don't want to say it's neglect.
A lot of us do strength training.
Raise your hand if you strength train at
least once a week.
OK.
All right.
Some good amount of hands.
But it is so important whether you are
12 years old, 20 years old, 40 years
old, 50 years old, 78 years old to
pick up some weights from time to time.
And I don't mean the cute little 2
-pound and 3-pound weights.
(08:49):
It's a great place to start to build
confidence.
But some of the benefits of strength training
for all ages or for all people, specifically,
women is one, maintain our muscle mass, build
our muscle mass.
And then what that is going to do
is actually help to maintain our metabolism.
As we get older, perimenopausal, postmenopausal women now
(09:09):
tend to gain a little bit extra weight
all of a sudden.
And we go, man, back in the day
I could eat anything I wanted.
And all of a sudden, I can't do
that anymore.
And that's not because of hormones necessarily.
It is part of it.
But also part of it is as we
get older, we tend to slow down.
And we're not picking up the heavy loads
as often.
And we start to lose muscle mass.
And that can affect our resting metabolism.
(09:31):
So one thing that you can do to
make sure that your metabolism stays nice and
healthy is to make sure that you have
lots of muscle mass on your body.
And that is through strength training.
The other thing that strength training does is
it causes a load on your joints.
So every time that you're adding that external
load, your body is going, oh, what are
you doing?
I got to prepare myself for the next
time this happens again.
And so in order to do that, not
(09:52):
only are you working with your muscle mass,
but you're also improving your skeletal strength as
well.
And that, as we know, is going to
help with osteoporosis, right?
Something that we all start to deal with
and start to think about probably in our
early 30s.
And at first you kind of think like,
oh, I'll just take calcium for it.
OK, well, if you take calcium, you also
have to take vitamin D.
(10:12):
But you could also combat it all together
just by taking care of yourself and picking
up things from time to time.
If you're brand new because I know there
were some hands that were up and a
lot of hands that weren't up, just start
with body weight exercises.
You don't have to pick up the weights.
You can start with lunges, squats, push-ups,
push-ups off of a box.
(10:33):
If you can't do a push-up, that's
not an excuse to say, nope, can't do
it.
We'll never do it.
You say, what can I do to start?
Would that be crazy if I actually like
demoed something real fast?
No.
OK.
So because I'm just thinking of things I'm
helping my own mother with who's now in
her mid 60s.
And she's like, I can't do what you
do.
What should I do?
Same with my in-laws who are in
their 70s and close to 80s.
(10:53):
What should I do?
So the first thing that we say is
start with incline push-ups.
So putting your hands on a counter, on
a stool, up against the wall, and starting
with your feet behind you, lowering your chest
down, and practicing.
It's not only going to help with your
upper body, your shoulder strength, but you're also
able to focus on that core as well.
So those are just a couple of examples.
(11:15):
And then as you build confidence, you might
start to go, you know, I don't think
I'd be able to do that.
But dang, my body's stronger than I thought.
What would happen if I did start doing
squats with the three-pound weights?
Oh, I can do that now.
I'm going to go with the 15-pound
weights.
My online clients, I think it's so funny.
They'll be like, when I first started with
you, I thought that I had my gym
complete with 15-pound dumbbells.
(11:36):
And they're like, dang it, Kendall.
Now I have to go out and buy
30s or 35.
And that's the best thing ever, not only
because of where they are seeing their confidence
grow, but also just they're seeing that progress
with their strength.
And it's just showing them that no matter
how old they are, they can continue to
progress.
So strength training, number one, what's another form
of exercise that everyone should include in their
(11:56):
life?
What's the one that often battles strength training?
Cardio, thank you.
For years, people would either say, at least
back in my time, it's definitely gotten better.
They'd say, I'm either a runner or I'm
a weight lifter.
You can't be both, right?
Well, come to find out you can.
Cardio is not going to hurt your muscle
(12:17):
strength.
In fact, it is equally as important, like
we talked about with walking.
Weightlifting, strength training is great for your muscular
health and your bones, whereas cardio is going
to be obviously good for your heart.
And equally is important, right?
And so for cardio, I do recommend getting
about one to three sessions of what's called
steady state cardio, where you can still maintain
(12:40):
a conversation, but that heart rate is up.
And it doesn't have to be through running.
Everyone thinks like, well, if I don't like
to run, then I'm not going to do
it.
Like, I'm just not going to get my
cardio done.
It's running, they think, is the easiest because
you can literally put your shoes on and
go out the door, right?
But nowadays you have the spin, the spin
(13:01):
bikes, the Peloton, which I don't like to
talk about because it's technically one of my
competitors in the strength field, but that's okay.
But you do, you have the Pelotons, you
have the rowing machines, you have jump rope
is a fantastic way to start with cardio.
Not only for cardio, but it's also going
to teach you really great hand body movements.
It's going to teach your brain to talk
(13:22):
to your body, which as we get older
is harder.
And when our brain starts to not be
able to do that, that's when we increase
our risk of falling, breaking our hip, twisting
our ankle.
So if we can keep that really nice
connection between our brain and our body, it's
going to pay off in the long run.
And so I think that jump rope is
one of the most underrated forms of cardio
out there, but also swimming is a great
(13:42):
one.
If you have knee issues, back issues, jump
in a pool.
And plus we live in such a great
place that you can literally, there's places everywhere
around us.
Go beach swimming, have fun.
You know, at some point, I don't know
where, but we know when we're growing up,
fitness was recess.
We were out there having fun and doing
it intentionally.
Where did it become work, right?
(14:05):
When did the word workout become a thing?
And how do we get back to just
saying, I want to go have fun?
My husband who owns the company with me,
our tagline is we work out to live
our fitness.
The reason that I do what I do
is so that I can play with my
13 year old niece.
We have handstand contest.
I'm 40, my husband's 43.
(14:26):
We are out there doing things.
And she'll look at me and go, you
know, Kiki, that's what my nieces call me.
My other aunt and uncle don't do this
with us.
And I'm like, you're right.
And that's because Uncle Dan and I do
this intentionally so that we can do this
with you.
We go on trail runs together because those
are the things that we love to do.
I never want to turn down an invite
to do something because I'm physically unable to.
(14:48):
I might be slower than some people, but
I want to maintain the lifestyle that I
enjoy.
And I don't want to go, oh, my
knees are bothering me.
That's not to say I've never had issues.
Of course, like I know some people will
look up at you and go like, you're
a personal trainer, of course.
Not even a year ago, I tore the
meniscus in my knee.
And now I'm still, I ran a half
marathon not too long ago.
(15:09):
I did an ultra marathon last year because
I've learned how to take care of myself
and not let those be excuses, but to
help drive me to say, I want to
recover from this.
And there are ways to do that.
So that was a long-winded thing to
talk about cardio, but you get my drift.
Any questions on cardio?
All right, there's a third element of fitness,
(15:30):
okay?
So far we've got strength training and we've
got cardio.
And I know I said I was trying
to make things sound simple, right?
And you're going, you're making me, loading all
of this up.
But it is simple and we'll talk about
how to break it down into an actual
schedule here in just a second.
But the third, and I will say for
sure the most underrated and less talked about,
(15:51):
least talked about, least talked about form of
exercise is mobility and stretching.
The thing that every single person in this
room should be doing, but yet we often
push it off, especially in our younger years,
thinking I'm young, I'm fine, I don't need
this, nothing aches on me.
And then as you get older, it's just
(16:11):
a side note, right?
When you're younger and you're working out, you're
like, I don't need a warmup, just jump
right in.
And then that habit starts to form more
and more.
And then all of a sudden you're bending
over to put your underwear on and your
back goes out.
And I know that because that's happened to
me before.
I also had a six pound dog who
my back went out.
(16:32):
I have two herniated discs in my back
since I was 15.
And again, I used to use that as
an excuse before I found fitness and found
the ways to take care of my body.
And my husband is actually a mobility specialist.
And so we like to talk about this
all the time.
And I like to stress the fact that
our body is one piece.
We're not built on components, right?
(16:54):
We like to think that if we have
a knee, if our knee is bothering us,
then it must be something with our knee
joint.
Or if our back is bothering us, well,
it must be something with our back.
We just don't often think about the fact
that, oh, if my knee is bothering me,
maybe it's because I haven't stretched and I
sit down for most of my day because
of work.
And because of that, I have tight hip
flexors and tight quads, which is now pulling
(17:16):
on the knee joint.
Where if you would just spend five minutes,
three to five minutes a day rolling out
those tight areas, the knee pain goes away
without going to a doctor and set them
going, oh, we need to go in there
and do microscopic surgery.
Now, obviously there's a time that stuff does
happen.
But most often than not, a lot of
the joint issues that we face are simply
(17:37):
a side effect from what's called tight fascia.
Fascia is the stuff within our body that
covers all of the other stuff.
Think about when you crack open an egg
and you have that white meniscus that forms
around it, that's what fascia is, but it
covers our entire body as a whole.
(17:58):
And so sometimes that can get really tight
and it pulls on something else.
So the same thing with our back, we'll
go, man, my lower back, it is killing
me today.
But if you start to think about it
and go again, I've been sitting down a
lot or I'm not picking things up properly
using my legs and I'm pulling with my
back instead, then hmm, maybe it's tight glutes
(18:20):
and tight hamstrings, hamstrings being the back, the
posterior part of your legs.
If you spend a few minutes doing that
every single day, all of a sudden you
wake up and go, oh my gosh, I
can actually get up out of the bed
and not do this every morning, the first
10 minutes.
Can we all relate to that sometimes, right?
And so absolutely the third type of fitness
(18:42):
that we should be incorporating is strength and
mobility work.
And you can incorporate that through yoga, through
Pilates, it's a dime a dozen.
You can go to YouTube and put in
five minute yoga sessions and you can kind
of alternate each day.
Five minutes is all that you need.
You can do, I want a five minute
lower body stretch session.
And then the next day, I want a
five minute shoulder session and just go back
(19:05):
and forth with those things.
And then before you know it, not only
are the aches and pains gonna start going
away, but you might grow an inch or
two because instead of doing this, you start
to open yourself up more and like, oh,
I thought that I had shrunk down to
five four and now I'm five five again.
I matched my driver's license.
So those are just kind of some of
the tips.
(19:25):
Now, how do you actually incorporate that into
a daily life?
You don't have to do, again, we have
this idea.
It's the all or nothing mentality.
If I can't work out for 60 minutes
today, then I'm not gonna do anything.
If I can't work out for 30 minutes,
I'm not gonna do anything.
And even the World Health Organization recommends about
150 minutes of moderate exercise per week, 75
(19:47):
minutes of vigorous per week.
And in our heads, that kind of sounds
like a lot, but that's about 20 minutes
of exercise per day.
It's really not that much.
So you can get by with the bare
minimum in terms of taking care of your
body.
And so if you're looking at what is
a good strength training session, I actually record
five minute strength workouts that I post on
my YouTube every week where we try to
(20:08):
stress a little bit is better than nothing.
So every little bit start is helpful.
So for all those hands that weren't up,
start with five minutes.
And then as you incorporate that into your
schedule and go, man, I love the way
this feels.
I'm getting so much more confident in my
movements.
I'm feeling a lot better.
Then because it's something you look more forward
to and you're getting those benefits, you're gonna
want to start spending a little bit more
(20:29):
time on it.
And so that five minute workout, you then
go into a 10 minute workout and then
maybe before you know it, you're like, hey,
I'm working out 60 minutes three times a
week.
This is awesome.
But you don't have to start there.
Start with what you can do.
I always talk about that fitness should fit
your life.
Your life doesn't need to fit fitness.
So start with five to 10 minutes of
strength training a day, 10 to 20 minutes
(20:51):
of that steady state cardio that we were
talking about, and five minutes of stretch.
So we're talking 30 to 45 minutes of
some sort of exercise workout, three to four
days a week, and you're golden.
And then you can only progress from there,
but don't put so much pressure on yourself
to feel like you have to have this
all or none.
Does that make sense?
(21:13):
All right, so I do want to talk
about a little bit about nutrition and stuff
as well, kind of the same principles of
what's overly talked about and what's the reality.
Before I do that, what questions do you
guys have?
It can be specific, specific exercises, specific types
of exercises.
Is there anything that I've left off the
table that you guys are interested in?
Back riding is great.
(21:34):
Now the only thing about cardio, it's fantastic.
As long as, again, you're pushing yourself hard
enough where you feel that heart rate going
up and you're able to carry a conversation,
but you are having to breathe a little
bit hard.
Bicycling, I do find it is very easy,
just like with walking to kind of just
get into the groove of pedaling around, excuse
(21:54):
me.
But if you really do start to push
yourself with it, it's great.
The only thing that I will say is
that because you're on a bike with a
bike movement, you're not putting a lot of
pressure on your body, right?
So it's great for knees if you have
knee issues.
It can be hard on your back because
of that seated position.
So just something to think about keeping yourself
upright in your core tight.
(22:15):
And it's also not gonna help with your
bone density as much to help with osteoporosis
because you're not putting that pressure on your
body.
But yeah, but for playing cardio as long
as you're pushing it, it's great, absolutely.
Any other questions?
(22:40):
Absolutely, yes, absolutely.
So all of our videos, the ones that,
the videos themselves, I always film all of
my workouts where I'm doing the workout from
start to finish, but they're all tied to
a blog post and my husband and I
break down every exercise and give a modification
for every single exercise.
So yes, absolutely.
Check it out, fitwomensweekly.com is the place
(23:00):
to go for those.
Any other questions?
fitwomensweekly.com, yep.
Should have put a little slide up there,
but.
The link to that was on the sign
up for this Luncheon Learn like on the
Wellness page for it.
So as long as that page stays available,
you'll have links to your website and everything.
Oh, awesome.
(23:21):
And I think also possibly the podcast, I
can't remember if that link got put up.
Okay, cool.
Yeah, and I'll talk at the end like
all the different resources that I have because
I stay quite busy.
So any other questions?
Those are great.
Specific exercise questions?
What's the best exercise to tone my butt?
(23:41):
Which would be deadlifts and kettlebell swings, by
the way.
But let's talk about nutrition real fast.
Let's talk about kind of the ways that
we look at diet and nutrition and what
we should actually be thinking about.
Again, we have this all or none when
it comes to diet, right?
Oh, I'm gonna, Monday, I'm gonna watch what
I eat.
I'm gonna be so good.
(24:02):
And then come Monday, three o'clock, you're
hungry because you've been trying to cut back
on your calories.
You eat all the cookies, which those cookies
look real good.
And then you go, oh my God, why
can't I have discipline?
Why am I so weak?
I can't do this.
And then before you know it, you've given
up and then you go, well, that's okay.
Next Monday, I'll try again.
And it's just this crazy cycle, right?
(24:23):
And so that you never want, you never
actually get to see the results that you're
striving for.
So one thing that I tell clients is
there is a way, if you are trying
to lose weight, there's only one way to
do that.
We all know, we've all heard the equation.
Calories in, calories out.
We unfortunately do have to be in a
deficit.
Now, the hard thing about being in a
deficit, which means eating less calories than what
(24:45):
our body needs, is that it's not fun
to eat less calories than our body needs,
right?
It is natural to be hungry.
It takes discipline, especially at the start of
any type of diet because your body is
trying to tell you, you're eating this yesterday,
now all of a sudden you're eating this,
I want that, go back to that.
And when you're in a deficit, people don't
(25:05):
think of it this way, but your body
is literally dying.
I mean, you're not giving your body the
energy that it needs and it's having to
go, all right, well now you're not, I
need 2,000 calories, you're only giving me
1,500.
What am I supposed to do with this?
So it's trying to preserve everything that it
can to maintain itself and there's only one
way to do that.
And it's to burn off your own reserves,
(25:28):
your own body to make yourself running.
That's literally what you're doing when you're losing
weight, is you are getting rid of your
body to make sure that it's able to
move.
And there's two ways that it's able to
do that.
You can either burn body fat, right?
Or you can burn muscle mass.
Those are our two sources of energy.
(25:49):
And unfortunately, sometimes we don't have so much
control.
If you are in a deficit, obviously we
want to maintain our muscle, right?
We don't want our body to eat that
up, but our muscle takes up more energy.
So if our body is trying to balance
itself back up, the easiest thing for it
to do is to burn the muscle because
it's gonna give us more bang for our
buck.
That's not what we want.
So how do you combat that if you're
(26:10):
trying to go into a deficit?
That's where we go back to the beginning
of our talk.
And that's where the strength training part is
so important.
Because if you maintain your strength training a
couple of times a week, you're telling your
body, I know that I'm not giving you
everything that you need, but you can't take
this from me because your body's, your brain
is not smart enough to know that you're
exercising for fun, right?
For all it knows is you're a cave
(26:31):
man and woman out there trying to lift
up big rocks and stuff.
So in order to survive, you need that
muscle mass.
So if you're maintaining your strength, it's saying,
I need this, you gotta find energy from
somewhere else.
And that's where it tells it to burn
off your body fat instead.
Whereas if you are just dieting alone without
any exercise, you are going to break down
(26:52):
more of your muscle mass, which in the
long run is going to then lower your
metabolism, which means we have all heard this
word, plateau is going to come very, very
quickly.
So if you needed 2000 calories originally, you're
now eating 1500, your body's gonna find a
way to now bring what you actually need
to 1500.
You're gonna stop seeing results.
(27:13):
Then you have to go into a deficit
of 1000.
It's gonna figure things out.
So that's why exercise with your diet works
hand in hand.
Does that make sense?
That makes sense?
Okay.
And so it's through the strength training, but
then it's also into the types of foods
that you eat as well.
So we know that a hundred calories of
(27:33):
Oreos is technically equal to a hundred calories
of protein or of chicken, but is it
really?
If I were to say, stain myself off
of a hundred calories of Oreos every single
day for a month, would my body look
the same as if I was eating a
hundred calories of chicken a day?
And the answer is no, because that protein
(27:54):
is gonna fill me up a lot different.
It's going to help me maintain that muscle
mass.
It's also gonna keep me fuller longer.
So my body is gonna look a little
bit different because I can maintain that muscle,
but I'm also going to feel a lot
better because Oreos are made of carbohydrates.
Do you remember this chit-chat in science?
So carbohydrates are the energy source that our
(28:15):
brain runs off of.
However, it is broken down very quick.
We actually have an enzyme in our mouth
called amylase.
And the second we start eating some kind
of high carbohydrate, like a cookie, our body
immediately starts to break it down.
Whereas with a protein and fat, it takes
a lot longer for our body to break
that down.
So it keeps us fuller longer.
(28:36):
Protein's broken down in our stomach.
That's what the acid in our stomach is
for.
It's like we think of a nutritional breakdown
and digestion as our stomach acid.
Stomach acid is there for one reason.
Protein, to break down the protein.
And then our fat is then broken down
and our intestines are large in our small
intestines where it's broken down and then sucked
(28:57):
into our stomach for absorption.
But both of those are broken down very
slow and it's so important to have both
of those.
So when we're trying to lose weight, what's
called tracking, we've all heard tracking.
We probably all remember like Jenny Craig or
Weight Watchers, right?
But what they failed to mention was the
types of foods that we eat truly do
(29:18):
matter.
So if you're looking at your food, you
wanna make sure that every meal you have
has some sort of protein.
And as we get older, most people are
neglecting that.
So the question becomes, how much protein, right?
How much protein do we need?
Does anybody know?
(29:39):
Close, very, very close.
That would be a lot of protein though.
But very, very, very close.
Cause it's still a lot.
You do need about 0.8 to one
gram per pound of body weight that you
have.
Now the nutritional regulations for a typical American
is about 0.6 to 0.8, but
that is on the very low side.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) A couple of weeks ago, I was invited
to come talk to a local business about
any health and fitness topic that I wanted
to.
I was very, very excited about this, and
as I kind of thought about things and
what I wanted to discuss, I decided to
ultimately talk about the truth about fitness and
nutrition, really breaking it down and discussing what
are the fundamentals, what do you actually need,
(00:23):
and breaking through the BS to help normal,
everyday people, which we all are, figure out
what social media is telling us that we
need to do versus what we actually need
to do.
And the place that I did the talk
was generous enough to send it to me
after it was all said and done.
And so today I'm going to share that
talk with you.
So I'm just kind of putting it out
(00:43):
there that this sounds a little bit different.
It was recorded in front of an audience,
and this is the actual full live recording.
So I hope that you guys enjoy it.
There are a ton of nuggets because I'm
going to discuss what are the three key
elements to a fitness program that should be
included.
What is not considered exercise that a lot
of us think is considered exercise.
(01:04):
And then I'm going to also break down
nutrition.
I'm going to break down supplements.
I'm going to answer questions from the live
audience, and I hope that you guys really
enjoy this.
I just wanted to kind of share this
as a little bonus.
And it is a little bit longer than
what I normally do, but I think that
you're going to really love it.
And if you do, please let me know.
Slide into my DMs. And if you want
(01:24):
to help support Filmmens Weekly and the Filmmens
with a podcast, I'll share down in the
notes how you can do a Buy Me
a Coffee.
Because, you know, my throat was so sore
for days after this from talking for so
long, but I had the best time.
So if you found this beneficial to you
and you want to support the channel, please
think about doing a Buy Me a Coffee
down in the link.
(01:46):
And even better yet, if you want to
join me for the Summer Shred Challenge, it
is going to be kicking off on June
3rd.
So you have a little bit less than
a week and a half until that starts.
So you can also get all the notes
on that down in the show notes as
well.
But I'll do another topic, another talk about
that next week on the podcast.
So let's jump right on in.
(02:07):
Women's health and fitness is my specialty.
I actually wanted to be an OBGYN when
I was growing up.
And as I studied for my MCATs, I
worked as a medical assistant for a mammography
center.
And it was during that time that I
was like, I still love women's health.
I love the things that our bodies are
capable of doing.
But it was really hard to come home
after a day of telling somebody at the
(02:28):
time, I was 22, 23, and telling somebody
that age that they had breast cancer.
And it was at that time that I
also learned how much of an empath I
am.
So for the empaths in here, you know,
that weighs very heavily.
And I was like, I still want to
work in this field, but just help in
a different way.
So that's when I was like, at that
time, I had myself experienced nutritional issues.
(02:49):
I had battled an eating disorder, exercise addiction
already by 22, and said, I want to
teach women how to truly take care of
their bodies, figure out what actually works, what's
the crap that's tossed out there.
And so that's what I have done for
all this time.
My husband and I started off owning a
local boot camp business here in Charleston called
the Fat Blasting Boot Camp was the original
(03:10):
name.
Then it turned into this time fitness, which
we had for several years.
And then 2020 really hit us as many
gems did.
And all of a sudden we didn't have
a business anymore because they made us obviously
close our doors.
And so from that time forward, we said,
well, what else can I do?
I love community.
Am I able to do that online?
And I said, you know what, I'm going
(03:32):
to try.
And so we started something called Fit Women's
Weekly, which is my online shrink studio where
I can now get to work with women
of all ages, all size, all backgrounds all
over the world.
And it is just the most amazing thing
possible.
And because of social media, you know, my
initial goal was to teach women how to
dig through the crap that's out there.
But at that time, it was shape magazine
(03:54):
and oxygen.
If you guys remember, this is 2000, early
2000s.
And now it's all the crap that we
are tossed our way through Instagram and TikTok,
right?
We see it every day and it's even
more so.
So people always tell me, you're so real.
And I didn't do that intentionally, but I
also don't want to BS anybody.
(04:14):
So that's what I'm here to talk to
you guys about today is the crap that's
tossed our way and what you really need
to know when it comes to fitness, nutrition.
And Emily is actually one of my clients.
I hope she doesn't want me saying that.
But I think she can back me up
when I try to tell people it is
not as complicated as they all want us
to think that it is, right?
You don't need every supplement under the sun.
(04:35):
So I'm going to chitchat a little bit
about some of the biggest mistakes that people
make.
I will try to make this encompassing for
everybody.
But I also do want to just open
up the floor for conversation.
So if at any time it doesn't have
to be at the end, you guys have
a comment or a question, jump right in
and let me know.
Okay.
So first off, let's talk about exercise.
(04:56):
What is the thing that actually should be
doing?
What's the best form of exercise?
The best form of exercise is the one
that you can wake up and do.
That's it.
The thing that gets you excited, that makes
you want to move your body, consistently, week
after week, month after month, year after year,
is the one that you should be doing.
And that's going to be different for everybody.
Our bodies react in different ways to different
(05:18):
stimulus.
And we ourselves enjoy different things compared to
other people.
So one person might consider themselves a runner.
One person might consider themselves a bodybuilder weightlifting,
doing their bro sessions.
Some people might say, I love doing bar
classes or the spin classes.
And that's fine.
Absolutely fine.
If that gets you out of the door
and you do it consistently and you feel
good, you're already doing something correct.
(05:41):
But on the flip side, there are some
elements of fitness that you really do need
to make sure that you are incorporating into
your daily life.
Well, it's great to focus on those skills,
like if you're a runner, awesome.
But you shouldn't be running for your only
fitness because then that's going to put you
at risk of injury and it's going to
help you or avoid you of gaining the
(06:01):
benefits of other forms of exercise that can
help you stay strong, maintain your muscle mass
as you get older.
So what are the major parts of fitness
that we should all include on a weekly
basis?
Anybody want to take a guess to what
I would say is the most important?
Walking.
Walking?
No.
No, that's a great guess.
(06:21):
But that is a topic that I want
to cover.
So since you already brought up, let's talk
about it real fast.
Walking is awesome for us.
Movement is awesome for us.
However, walking is not exercise.
Walking is movement, right?
And we should be doing that on a
daily basis.
But going for a...
Now, let me preface this by saying for
most people, okay?
(06:43):
If you are very overweight and you don't
move your body very often, let's say you're
only doing 1,000 to 2,000 steps
per day, then maybe walking is a huge
workout for you and you get winded from
walking the block.
Then yes, that is a great workout.
But when people say, oh, I am including
three walks per week for my cardio, I
(07:05):
go, hmm, that's not going to do it,
right?
We want something that's going to take our
heart rate to about over 70% of
what our resting or our max heart rate
is.
So our max heart rate is 220 minus
your age.
Luckily for you guys, I guess, not so
lucky for me.
I just had my birthday about three weeks
ago, four weeks ago, and turned 40.
(07:25):
So it makes finding out my heart rate
very easy, 220 minus 40.
So my max heart rate is 180.
So when I'm working out and I'm trying
to go for a good cardio workout, if
I were to do that times 70, right,
0.70, I want to keep my heart
rate around the 160 range.
Now, this is me totally just trying to
do math at the top of my head.
So don't quote me on that and go,
(07:46):
Kendall, you're wrong on that.
Just pulling that out.
But roughly, I know where I am when
I go running, and I want to maintain
that.
So for me, walking isn't doing it, but
I still do want to maintain good movement
throughout the day because we do sit too
much.
We all hear that.
And sitting can cause really tight hip flexors,
obviously bad posture.
It can really do a number on our
(08:06):
core.
We all know that it can lead to
other health issues.
So the more you walk, the better it
is.
But as far as actual intentional exercise is
concerned, let's think a little bit bigger.
Who else has a guess?
Anybody?
Tell me.
Strength training.
Strength training, OK.
For men and for women, strength training is
one of the things that women most often
(08:28):
neglect.
And I don't want to say it's neglect.
A lot of us do strength training.
Raise your hand if you strength train at
least once a week.
OK.
All right.
Some good amount of hands.
But it is so important whether you are
12 years old, 20 years old, 40 years
old, 50 years old, 78 years old to
pick up some weights from time to time.
And I don't mean the cute little 2
-pound and 3-pound weights.
(08:49):
It's a great place to start to build
confidence.
But some of the benefits of strength training
for all ages or for all people, specifically,
women is one, maintain our muscle mass, build
our muscle mass.
And then what that is going to do
is actually help to maintain our metabolism.
As we get older, perimenopausal, postmenopausal women now
(09:09):
tend to gain a little bit extra weight
all of a sudden.
And we go, man, back in the day
I could eat anything I wanted.
And all of a sudden, I can't do
that anymore.
And that's not because of hormones necessarily.
It is part of it.
But also part of it is as we
get older, we tend to slow down.
And we're not picking up the heavy loads
as often.
And we start to lose muscle mass.
And that can affect our resting metabolism.
(09:31):
So one thing that you can do to
make sure that your metabolism stays nice and
healthy is to make sure that you have
lots of muscle mass on your body.
And that is through strength training.
The other thing that strength training does is
it causes a load on your joints.
So every time that you're adding that external
load, your body is going, oh, what are
you doing?
I got to prepare myself for the next
time this happens again.
And so in order to do that, not
(09:52):
only are you working with your muscle mass,
but you're also improving your skeletal strength as
well.
And that, as we know, is going to
help with osteoporosis, right?
Something that we all start to deal with
and start to think about probably in our
early 30s.
And at first you kind of think like,
oh, I'll just take calcium for it.
OK, well, if you take calcium, you also
have to take vitamin D.
(10:12):
But you could also combat it all together
just by taking care of yourself and picking
up things from time to time.
If you're brand new because I know there
were some hands that were up and a
lot of hands that weren't up, just start
with body weight exercises.
You don't have to pick up the weights.
You can start with lunges, squats, push-ups,
push-ups off of a box.
(10:33):
If you can't do a push-up, that's
not an excuse to say, nope, can't do
it.
We'll never do it.
You say, what can I do to start?
Would that be crazy if I actually like
demoed something real fast?
No.
OK.
So because I'm just thinking of things I'm
helping my own mother with who's now in
her mid 60s.
And she's like, I can't do what you
do.
What should I do?
Same with my in-laws who are in
their 70s and close to 80s.
(10:53):
What should I do?
So the first thing that we say is
start with incline push-ups.
So putting your hands on a counter, on
a stool, up against the wall, and starting
with your feet behind you, lowering your chest
down, and practicing.
It's not only going to help with your
upper body, your shoulder strength, but you're also
able to focus on that core as well.
So those are just a couple of examples.
(11:15):
And then as you build confidence, you might
start to go, you know, I don't think
I'd be able to do that.
But dang, my body's stronger than I thought.
What would happen if I did start doing
squats with the three-pound weights?
Oh, I can do that now.
I'm going to go with the 15-pound
weights.
My online clients, I think it's so funny.
They'll be like, when I first started with
you, I thought that I had my gym
complete with 15-pound dumbbells.
(11:36):
And they're like, dang it, Kendall.
Now I have to go out and buy
30s or 35.
And that's the best thing ever, not only
because of where they are seeing their confidence
grow, but also just they're seeing that progress
with their strength.
And it's just showing them that no matter
how old they are, they can continue to
progress.
So strength training, number one, what's another form
of exercise that everyone should include in their
(11:56):
life?
What's the one that often battles strength training?
Cardio, thank you.
For years, people would either say, at least
back in my time, it's definitely gotten better.
They'd say, I'm either a runner or I'm
a weight lifter.
You can't be both, right?
Well, come to find out you can.
Cardio is not going to hurt your muscle
(12:17):
strength.
In fact, it is equally as important, like
we talked about with walking.
Weightlifting, strength training is great for your muscular
health and your bones, whereas cardio is going
to be obviously good for your heart.
And equally is important, right?
And so for cardio, I do recommend getting
about one to three sessions of what's called
steady state cardio, where you can still maintain
(12:40):
a conversation, but that heart rate is up.
And it doesn't have to be through running.
Everyone thinks like, well, if I don't like
to run, then I'm not going to do
it.
Like, I'm just not going to get my
cardio done.
It's running, they think, is the easiest because
you can literally put your shoes on and
go out the door, right?
But nowadays you have the spin, the spin
(13:01):
bikes, the Peloton, which I don't like to
talk about because it's technically one of my
competitors in the strength field, but that's okay.
But you do, you have the Pelotons, you
have the rowing machines, you have jump rope
is a fantastic way to start with cardio.
Not only for cardio, but it's also going
to teach you really great hand body movements.
It's going to teach your brain to talk
(13:22):
to your body, which as we get older
is harder.
And when our brain starts to not be
able to do that, that's when we increase
our risk of falling, breaking our hip, twisting
our ankle.
So if we can keep that really nice
connection between our brain and our body, it's
going to pay off in the long run.
And so I think that jump rope is
one of the most underrated forms of cardio
out there, but also swimming is a great
(13:42):
one.
If you have knee issues, back issues, jump
in a pool.
And plus we live in such a great
place that you can literally, there's places everywhere
around us.
Go beach swimming, have fun.
You know, at some point, I don't know
where, but we know when we're growing up,
fitness was recess.
We were out there having fun and doing
it intentionally.
Where did it become work, right?
(14:05):
When did the word workout become a thing?
And how do we get back to just
saying, I want to go have fun?
My husband who owns the company with me,
our tagline is we work out to live
our fitness.
The reason that I do what I do
is so that I can play with my
13 year old niece.
We have handstand contest.
I'm 40, my husband's 43.
(14:26):
We are out there doing things.
And she'll look at me and go, you
know, Kiki, that's what my nieces call me.
My other aunt and uncle don't do this
with us.
And I'm like, you're right.
And that's because Uncle Dan and I do
this intentionally so that we can do this
with you.
We go on trail runs together because those
are the things that we love to do.
I never want to turn down an invite
to do something because I'm physically unable to.
(14:48):
I might be slower than some people, but
I want to maintain the lifestyle that I
enjoy.
And I don't want to go, oh, my
knees are bothering me.
That's not to say I've never had issues.
Of course, like I know some people will
look up at you and go like, you're
a personal trainer, of course.
Not even a year ago, I tore the
meniscus in my knee.
And now I'm still, I ran a half
marathon not too long ago.
(15:09):
I did an ultra marathon last year because
I've learned how to take care of myself
and not let those be excuses, but to
help drive me to say, I want to
recover from this.
And there are ways to do that.
So that was a long-winded thing to
talk about cardio, but you get my drift.
Any questions on cardio?
All right, there's a third element of fitness,
(15:30):
okay?
So far we've got strength training and we've
got cardio.
And I know I said I was trying
to make things sound simple, right?
And you're going, you're making me, loading all
of this up.
But it is simple and we'll talk about
how to break it down into an actual
schedule here in just a second.
But the third, and I will say for
sure the most underrated and less talked about,
(15:51):
least talked about, least talked about form of
exercise is mobility and stretching.
The thing that every single person in this
room should be doing, but yet we often
push it off, especially in our younger years,
thinking I'm young, I'm fine, I don't need
this, nothing aches on me.
And then as you get older, it's just
(16:11):
a side note, right?
When you're younger and you're working out, you're
like, I don't need a warmup, just jump
right in.
And then that habit starts to form more
and more.
And then all of a sudden you're bending
over to put your underwear on and your
back goes out.
And I know that because that's happened to
me before.
I also had a six pound dog who
my back went out.
(16:32):
I have two herniated discs in my back
since I was 15.
And again, I used to use that as
an excuse before I found fitness and found
the ways to take care of my body.
And my husband is actually a mobility specialist.
And so we like to talk about this
all the time.
And I like to stress the fact that
our body is one piece.
We're not built on components, right?
(16:54):
We like to think that if we have
a knee, if our knee is bothering us,
then it must be something with our knee
joint.
Or if our back is bothering us, well,
it must be something with our back.
We just don't often think about the fact
that, oh, if my knee is bothering me,
maybe it's because I haven't stretched and I
sit down for most of my day because
of work.
And because of that, I have tight hip
flexors and tight quads, which is now pulling
(17:16):
on the knee joint.
Where if you would just spend five minutes,
three to five minutes a day rolling out
those tight areas, the knee pain goes away
without going to a doctor and set them
going, oh, we need to go in there
and do microscopic surgery.
Now, obviously there's a time that stuff does
happen.
But most often than not, a lot of
the joint issues that we face are simply
(17:37):
a side effect from what's called tight fascia.
Fascia is the stuff within our body that
covers all of the other stuff.
Think about when you crack open an egg
and you have that white meniscus that forms
around it, that's what fascia is, but it
covers our entire body as a whole.
(17:58):
And so sometimes that can get really tight
and it pulls on something else.
So the same thing with our back, we'll
go, man, my lower back, it is killing
me today.
But if you start to think about it
and go again, I've been sitting down a
lot or I'm not picking things up properly
using my legs and I'm pulling with my
back instead, then hmm, maybe it's tight glutes
(18:20):
and tight hamstrings, hamstrings being the back, the
posterior part of your legs.
If you spend a few minutes doing that
every single day, all of a sudden you
wake up and go, oh my gosh, I
can actually get up out of the bed
and not do this every morning, the first
10 minutes.
Can we all relate to that sometimes, right?
And so absolutely the third type of fitness
(18:42):
that we should be incorporating is strength and
mobility work.
And you can incorporate that through yoga, through
Pilates, it's a dime a dozen.
You can go to YouTube and put in
five minute yoga sessions and you can kind
of alternate each day.
Five minutes is all that you need.
You can do, I want a five minute
lower body stretch session.
And then the next day, I want a
five minute shoulder session and just go back
(19:05):
and forth with those things.
And then before you know it, not only
are the aches and pains gonna start going
away, but you might grow an inch or
two because instead of doing this, you start
to open yourself up more and like, oh,
I thought that I had shrunk down to
five four and now I'm five five again.
I matched my driver's license.
So those are just kind of some of
the tips.
(19:25):
Now, how do you actually incorporate that into
a daily life?
You don't have to do, again, we have
this idea.
It's the all or nothing mentality.
If I can't work out for 60 minutes
today, then I'm not gonna do anything.
If I can't work out for 30 minutes,
I'm not gonna do anything.
And even the World Health Organization recommends about
150 minutes of moderate exercise per week, 75
(19:47):
minutes of vigorous per week.
And in our heads, that kind of sounds
like a lot, but that's about 20 minutes
of exercise per day.
It's really not that much.
So you can get by with the bare
minimum in terms of taking care of your
body.
And so if you're looking at what is
a good strength training session, I actually record
five minute strength workouts that I post on
my YouTube every week where we try to
(20:08):
stress a little bit is better than nothing.
So every little bit start is helpful.
So for all those hands that weren't up,
start with five minutes.
And then as you incorporate that into your
schedule and go, man, I love the way
this feels.
I'm getting so much more confident in my
movements.
I'm feeling a lot better.
Then because it's something you look more forward
to and you're getting those benefits, you're gonna
want to start spending a little bit more
(20:29):
time on it.
And so that five minute workout, you then
go into a 10 minute workout and then
maybe before you know it, you're like, hey,
I'm working out 60 minutes three times a
week.
This is awesome.
But you don't have to start there.
Start with what you can do.
I always talk about that fitness should fit
your life.
Your life doesn't need to fit fitness.
So start with five to 10 minutes of
strength training a day, 10 to 20 minutes
(20:51):
of that steady state cardio that we were
talking about, and five minutes of stretch.
So we're talking 30 to 45 minutes of
some sort of exercise workout, three to four
days a week, and you're golden.
And then you can only progress from there,
but don't put so much pressure on yourself
to feel like you have to have this
all or none.
Does that make sense?
(21:13):
All right, so I do want to talk
about a little bit about nutrition and stuff
as well, kind of the same principles of
what's overly talked about and what's the reality.
Before I do that, what questions do you
guys have?
It can be specific, specific exercises, specific types
of exercises.
Is there anything that I've left off the
table that you guys are interested in?
Back riding is great.
(21:34):
Now the only thing about cardio, it's fantastic.
As long as, again, you're pushing yourself hard
enough where you feel that heart rate going
up and you're able to carry a conversation,
but you are having to breathe a little
bit hard.
Bicycling, I do find it is very easy,
just like with walking to kind of just
get into the groove of pedaling around, excuse
(21:54):
me.
But if you really do start to push
yourself with it, it's great.
The only thing that I will say is
that because you're on a bike with a
bike movement, you're not putting a lot of
pressure on your body, right?
So it's great for knees if you have
knee issues.
It can be hard on your back because
of that seated position.
So just something to think about keeping yourself
upright in your core tight.
(22:15):
And it's also not gonna help with your
bone density as much to help with osteoporosis
because you're not putting that pressure on your
body.
But yeah, but for playing cardio as long
as you're pushing it, it's great, absolutely.
Any other questions?
(22:40):
Absolutely, yes, absolutely.
So all of our videos, the ones that,
the videos themselves, I always film all of
my workouts where I'm doing the workout from
start to finish, but they're all tied to
a blog post and my husband and I
break down every exercise and give a modification
for every single exercise.
So yes, absolutely.
Check it out, fitwomensweekly.com is the place
(23:00):
to go for those.
Any other questions?
fitwomensweekly.com, yep.
Should have put a little slide up there,
but.
The link to that was on the sign
up for this Luncheon Learn like on the
Wellness page for it.
So as long as that page stays available,
you'll have links to your website and everything.
Oh, awesome.
(23:21):
And I think also possibly the podcast, I
can't remember if that link got put up.
Okay, cool.
Yeah, and I'll talk at the end like
all the different resources that I have because
I stay quite busy.
So any other questions?
Those are great.
Specific exercise questions?
What's the best exercise to tone my butt?
(23:41):
Which would be deadlifts and kettlebell swings, by
the way.
But let's talk about nutrition real fast.
Let's talk about kind of the ways that
we look at diet and nutrition and what
we should actually be thinking about.
Again, we have this all or none when
it comes to diet, right?
Oh, I'm gonna, Monday, I'm gonna watch what
I eat.
I'm gonna be so good.
(24:02):
And then come Monday, three o'clock, you're
hungry because you've been trying to cut back
on your calories.
You eat all the cookies, which those cookies
look real good.
And then you go, oh my God, why
can't I have discipline?
Why am I so weak?
I can't do this.
And then before you know it, you've given
up and then you go, well, that's okay.
Next Monday, I'll try again.
And it's just this crazy cycle, right?
(24:23):
And so that you never want, you never
actually get to see the results that you're
striving for.
So one thing that I tell clients is
there is a way, if you are trying
to lose weight, there's only one way to
do that.
We all know, we've all heard the equation.
Calories in, calories out.
We unfortunately do have to be in a
deficit.
Now, the hard thing about being in a
deficit, which means eating less calories than what
(24:45):
our body needs, is that it's not fun
to eat less calories than our body needs,
right?
It is natural to be hungry.
It takes discipline, especially at the start of
any type of diet because your body is
trying to tell you, you're eating this yesterday,
now all of a sudden you're eating this,
I want that, go back to that.
And when you're in a deficit, people don't
(25:05):
think of it this way, but your body
is literally dying.
I mean, you're not giving your body the
energy that it needs and it's having to
go, all right, well now you're not, I
need 2,000 calories, you're only giving me
1,500.
What am I supposed to do with this?
So it's trying to preserve everything that it
can to maintain itself and there's only one
way to do that.
And it's to burn off your own reserves,
(25:28):
your own body to make yourself running.
That's literally what you're doing when you're losing
weight, is you are getting rid of your
body to make sure that it's able to
move.
And there's two ways that it's able to
do that.
You can either burn body fat, right?
Or you can burn muscle mass.
Those are our two sources of energy.
(25:49):
And unfortunately, sometimes we don't have so much
control.
If you are in a deficit, obviously we
want to maintain our muscle, right?
We don't want our body to eat that
up, but our muscle takes up more energy.
So if our body is trying to balance
itself back up, the easiest thing for it
to do is to burn the muscle because
it's gonna give us more bang for our
buck.
That's not what we want.
So how do you combat that if you're
(26:10):
trying to go into a deficit?
That's where we go back to the beginning
of our talk.
And that's where the strength training part is
so important.
Because if you maintain your strength training a
couple of times a week, you're telling your
body, I know that I'm not giving you
everything that you need, but you can't take
this from me because your body's, your brain
is not smart enough to know that you're
exercising for fun, right?
For all it knows is you're a cave
(26:31):
man and woman out there trying to lift
up big rocks and stuff.
So in order to survive, you need that
muscle mass.
So if you're maintaining your strength, it's saying,
I need this, you gotta find energy from
somewhere else.
And that's where it tells it to burn
off your body fat instead.
Whereas if you are just dieting alone without
any exercise, you are going to break down
(26:52):
more of your muscle mass, which in the
long run is going to then lower your
metabolism, which means we have all heard this
word, plateau is going to come very, very
quickly.
So if you needed 2000 calories originally, you're
now eating 1500, your body's gonna find a
way to now bring what you actually need
to 1500.
You're gonna stop seeing results.
(27:13):
Then you have to go into a deficit
of 1000.
It's gonna figure things out.
So that's why exercise with your diet works
hand in hand.
Does that make sense?
That makes sense?
Okay.
And so it's through the strength training, but
then it's also into the types of foods
that you eat as well.
So we know that a hundred calories of
(27:33):
Oreos is technically equal to a hundred calories
of protein or of chicken, but is it
really?
If I were to say, stain myself off
of a hundred calories of Oreos every single
day for a month, would my body look
the same as if I was eating a
hundred calories of chicken a day?
And the answer is no, because that protein
(27:54):
is gonna fill me up a lot different.
It's going to help me maintain that muscle
mass.
It's also gonna keep me fuller longer.
So my body is gonna look a little
bit different because I can maintain that muscle,
but I'm also going to feel a lot
better because Oreos are made of carbohydrates.
Do you remember this chit-chat in science?
So carbohydrates are the energy source that our
(28:15):
brain runs off of.
However, it is broken down very quick.
We actually have an enzyme in our mouth
called amylase.
And the second we start eating some kind
of high carbohydrate, like a cookie, our body
immediately starts to break it down.
Whereas with a protein and fat, it takes
a lot longer for our body to break
that down.
So it keeps us fuller longer.
(28:36):
Protein's broken down in our stomach.
That's what the acid in our stomach is
for.
It's like we think of a nutritional breakdown
and digestion as our stomach acid.
Stomach acid is there for one reason.
Protein, to break down the protein.
And then our fat is then broken down
and our intestines are large in our small
intestines where it's broken down and then sucked
(28:57):
into our stomach for absorption.
But both of those are broken down very
slow and it's so important to have both
of those.
So when we're trying to lose weight, what's
called tracking, we've all heard tracking.
We probably all remember like Jenny Craig or
Weight Watchers, right?
But what they failed to mention was the
types of foods that we eat truly do
(29:18):
matter.
So if you're looking at your food, you
wanna make sure that every meal you have
has some sort of protein.
And as we get older, most people are
neglecting that.
So the question becomes, how much protein, right?
How much protein do we need?
Does anybody know?
(29:39):
Close, very, very close.
That would be a lot of protein though.
But very, very, very close.
Cause it's still a lot.
You do need about 0.8 to one
gram per pound of body weight that you
have.
Now the nutritional regulations for a typical American
is about 0.6 to 0.8, but
that is on the very low side.
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