April 16, 2025 • 19 mins
Stop majoring in minors. It's easy to get caught up thinking of all the little things (easy things) you can do for health and wellness but if youre not focusing on what's really important...
The needle will never move.
Here are the 7 habits you need to have before every ordering a powder, pill, diet program, etc.
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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.
(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up guys?
Welcome to a brand new episode of the
fit women's birthday podcast.
Man, I'm excited to be here.
I was not sure I would get an
opportunity to sit down and chat with you
guys.
We had an appointment that we forgot about
and all of a sudden my husband came
running into our house.
I was like, oh my gosh, you're supposed
to take the car to XYZ in the
next 30 minutes.
(00:21):
So I was like, this is my podcast
recording day.
Luckily, I was able to move some things
around and I'm really excited to be able
to chit chat with you because it's a
really cool concept that I want to talk
about.
And it's this idea of stop majoring in
the minors.
Now, I cannot take responsibility for this.
One of my friends sent me a post
with this idea of majoring in minors and
(00:43):
said that that was something that her dad
used to tell her all the time.
Whenever she would really overstress about things she
doesn't need to be stressing about.
And I started thinking about like how can
how we do that when it comes to
our health journey and with our fitness and
our nutrition.
And it's a really big thing that I've
been a really big topic that I've been
(01:03):
talking about a lot with my clients and
fit women's weekly live.
And I wanted to share it with you
guys as well.
So we're going to talk about stop majoring
in the minors and what are the things
that you should actually be putting all of
your energy to.
What are the seven habits that help create
a healthy lifestyle that first we need to
put all of our energy into before we
ever think about all the little things.
(01:24):
And don't worry, I'll cover what do I
mean when I say all the little things.
But first off, I do want to say
thank you to everybody that reached out that
listened to Friday's episode.
I put it out just on audio.
If you guys didn't know those you guys
that are watching this on YouTube.
Yes, I put out my Wednesday episodes on
YouTube as well.
But on Fridays, I actually release another audio
version of a podcast where I'm answering a
(01:44):
question or they're just shorter episodes in general.
And this past one was really personal.
I talked about turning forty one and this
idea that we realized that everything that we'd
imagined in life doesn't always come in to
be reality.
Right.
And all these dreams that we thought we'd
have plenty of time to do doesn't necessarily
(02:05):
work out the way that we expect it
to.
Not that it's bad, not that it's good.
It's just is what it is.
And yes, those of you guys that reached
out and said, hey, this really resonated with
me or just gave your feedback and your
encouragement.
That meant a lot.
And if you haven't listened to it yet,
go check it out.
I'll make sure to put the audio link
(02:25):
down below, too, so that if you are
watching this on YouTube, you can absolutely check
that out.
So let's talk about this idea of majoring
in the minors.
What does that mean?
It means exactly what it sounds like putting
so much emphasis on the little things that
don't need to take priority.
We are busy enough.
So we need to start freeing up space
in our head for things that don't need
(02:45):
to take up space in our head.
And when it comes to the fitness world,
I also saw a post recently saying how
we all put our nose up because pharmaceuticals
are out to just make money.
Right.
But at the end of the day, so
are most health and fitness experts, too.
The fitness and the supplement industry is a
multi, multi billion, if not trillion at this
point per year area.
(03:08):
And at the end of the day, a
lot of companies are just out to make
money.
Everything is being pushed as a special type
of exercise, a special type of supplement, a
special type of diet.
And so then that makes us get into
our own heads and go, oh, do I
need to be doing this?
Is this the one exercise that's going to
change everything for me?
Is this the one supplement that I need
to start doing that's going to make the
(03:29):
biggest change in my body and my ability
to lose weight?
Oh, my gosh, if I take this supplement,
is it going to solve all of my
hormone issues?
And the answer is no.
Everyone would like to make it make it
seem that way.
But no, those are all the minor details
that need to come secondary to figuring out
what the main things are that are going
(03:50):
on.
So let's talk about what are the things
that you should be focusing on.
And I have seven habits that should be
implemented into your life to make sure that
you are living the healthiest, fittest life possible.
Number one, getting enough sleep.
Now, I know, trust me, you're like, Kendall,
that is nothing new.
I know it's not.
Yet repetition is the key to success because
(04:11):
most people still aren't getting enough sleep.
So even though you know sleep should be
a priority, are you actually getting enough of
it?
And yes, that means getting at least seven
hours of sleep.
Some people, of course, can do fantastic off
of less than that.
I have a friend, my friend Gigi, who
can get like four hours of sleep per
night and feels like the energizer bunny all
(04:31):
day.
Then there are certain people that need to
get more than that.
Some people, if they don't get at least
nine hours of sleep, feel like a zombie.
But you need to figure out what works
best for you.
And I'm hoping that as an adult, you
have now at least become aware of what
your body needs to feel it's best.
I know that personally, I need seven hours
of sleep.
So what I've started implementing and we talked
(04:52):
about this on a past episode is not
focusing on what time I need to wake
up in the morning to get my seven
hours.
It's what time should I actually be closing
down at night and going to sleep?
So I'm kind of trying to do it
in the reverse order because my wake up
time is set in stone.
I wake up at five a.m. I
have to for my job.
I have to be at a certain place
at 615 in the morning.
(05:13):
So I can't change what time I wake
up, but I do have control of what
time I can go to sleep at night.
Now, does that mean that that means I
can't scroll my phone as much or stay
up mindlessly watching TV?
Yeah.
But at the end of the day, no
pun intended.
I know that I'm going to feel a
lot better the next day because I allowed
myself to go to sleep.
And I do have my phone now set
(05:34):
on a like an alarm that I think
it's at 845 each night.
It simply pops up and says, hey, you're
getting close to your bedtime.
It's starting.
It's time to start shutting down.
And that really does help.
So habit number one, are you getting enough
sleep?
And seriously, ask yourself, like, don't just say,
yes, I know I need sleep.
Are you doing the things that you need
(05:54):
to actually get enough sleep?
Habit number two, hydrate your body.
If you're not fully hydrating your body and
drinking enough water, you have absolutely zero business
taking creatine or any other supplement for that
matter.
But I would say especially creatine, because right
now that's dubbed as kind of one of
the really powerful supplements out there.
(06:14):
And it is.
I do recommend that a lot of people
take creatine.
However, you need to make sure that you're
hydrating your body enough to help with your
muscles and to help with that creatine to
go through your body.
Otherwise, you might end up constipated and you
might not be feeling your best.
And the whole point of something like creatine
is to give you a little bit of
energy.
Now, that energy is very small.
(06:36):
It's only about a three percent increase.
But if you are even the slightest bit
dehydrated, then you're not going to have the
energy that you need and you're just crisscrossing
things off.
You're not doing anything.
So make sure that you are fully hydrated.
If your skin's not feeling the best, if
you just wake up and you simply say
things like, I know I don't do a
good job of drinking water, that's your sign.
(06:57):
Start drinking water.
And if that means keeping a really big
water bottle beside you.
I also have a half gallon water bottle
that I carry, especially during the summer months.
Start prioritizing having water available to you all
the time so that you're more likely to
actually drink it.
Now, how much water should you be drinking?
That is completely dependent upon you and your
habits and your body size.
(07:19):
But I do recommend kind of like a
good umbrella.
The start is anywhere between 80 and 100
ounces, especially if you are working out consistently,
so hydrate yourself.
Don't try to think like, hey, maybe I'm
just missing creatine or maybe I just need
some caffeine to help energize my day.
Maybe you're just not drinking enough water and
your body is suffering the consequences of that.
(07:40):
So there's some food for thought.
Habit number three is do everything that you
can to decrease your stress.
Now, listen, guys, I know that stress is
inevitable.
Adulting is hard.
Life right now is hard.
I don't know about you, but I am
sick and tired of living in unprecedented times.
(08:01):
It is exhausting, but there are certain things
that you can do to control certain stresses
in your life, like getting enough sleep, or
maybe that includes writing in a journal.
Now I've already told you guys, I'm not
going to write in a journal.
I've tried it.
It does not work for me.
However, I will go for at least a
five minute walk every single morning where I
use that as my mental journal.
(08:23):
I talk about and to myself, and sometimes
I will actually say it out loud as
well.
The things that I'm grateful for, the things
that I want to accomplish that day, I
will give myself some positive mantras just to
help remind myself that I am capable of
so much more.
So whether it's journaling or having some kind
of verbal conversation with yourself, do it every
single day, and that will help decrease your
(08:43):
stress doing box breathing, four seconds in four
seconds, hold four seconds out four seconds, hold,
or we practice a breathing exercise a few
podcast episodes ago, where I think it was
a four seconds in and a six seconds
hold, I'm a big believer.
And this is just a true fact that
if you can control your breathing, you control
(09:06):
your heart rate, right?
And one thing that we know about stress
is it's going to increase your blood pressure.
It's going to increase your heart rate.
So if you can take that big, deep
breath and then treat it like a negative
when it like, you know, exercise talk, where
you're slowly exhaling as slowly as you can
and control it, that's instantly going to bring
your heart rate down.
And it's also going to help with your
endorphin levels and just make you have that
(09:27):
feeling of calm, or maybe for some people,
it's just sitting in your car for five
minutes before you go inside, regardless, do little
things throughout the day that help you feel
better and help decrease your stress levels.
If your stress is through the roof, no
magical supplement, no ashwagandha is going to help
cure it.
Control the things in your life you can
that'll help with decreasing your stress, and then
(09:48):
you can work on the other things after
next, which is number four, increase your steps
or just your daily movement in general.
Now I'm talking about it in steps because
that's how it's something that's easy, trackable, easily
to track, easily trackable, good brief, because most
of us do have some kind of step
watch on, but it doesn't have to be
(10:10):
steps.
Our bodies are meant to move.
And so we've got become so sedentary with
our work where we're sitting at our desk
for eight hours a day, whether that is
standing, getting your at least 7,000 steps
per day, which that's what's recommended to improve
your overall health or more, or just doing
little mini bouts of exercise throughout the day,
(10:30):
maybe doing 20 pushups when you wake up
in the morning, 20 pushups before you get
in the shower, 20 pushups at lunchtime, 20
pushups when you get home in the afternoon,
and then 20 more pushups before you go
to bed.
Those little actions can make a really big
impact on your body's ability to release stress.
Plus, if you're able to do these things
outside, like going for a walk, we all
(10:51):
know that having the sun on our skin,
feeling the breeze, breathing in fresh air can
help us so much, decrease our stress and
help improve our mental load and help just
improve our life altogether.
And when the reason that I'm talking about
all of these things is because these are
the steps that when you do them, sleep,
(11:11):
hydrate, stress, these are the things that are
going to make hitting the goals with your
body, whether that is weight loss or just
building muscle or just living a healthier lifestyle
in general easier because it's going to help
control our hormone levels, bring it back to
a basic level where our hunger is going
to be easily more manageable and our body
is not always under this load of like
(11:31):
recovery, right?
So basically at the end of the day,
these are the recovery skills that we should
be doing every single day.
Tip number five is exercise most days.
So like I just said, what we should
be doing most days of the week exercise
is definitely a most day sort of activity.
You don't need to be exercising seven days
a week, but I am asking you to
exercise four to six days a week, depending
(11:53):
on where you're starting.
And that should be a mix of three
different things.
Your exercise day should be a mix of
cardio, strength training, and mobility slash stretching.
Cardios for your heart health so that you
live longer actually just did a post on
this on Instagram.
Strength training is so that you can maintain
an independent life.
You can move your body without fear of
injury with better balance, but better bone density.
(12:16):
You don't need help from other people at
doing simple tasks and then mobility and stretching
are for pain free lives, right?
We sit down a lot.
So it's very normal for lower back issues
to happen or hip problems to happen knee
issues.
But if we work on our mobility and
our stretching, those things are going to go
away and it's all three going to come
together to improve our quality of life as
(12:37):
we get older.
And of course, also doing those things.
If weight loss is a goal for you
is going to help to increase our caloric
expenditure and help you lose weight faster and
build muscle mass, which is also going to
have a huge impact on your metabolic health
as well.
And then number six, know what you're putting
into your body and track without restriction.
(12:59):
This is going against the idea that this
diet is going to work or this supplement
is going to happen.
If you don't know what you're putting into
your body, how do you know what's actually
going to work?
So I do recommend if you have never
tracked food in your entire life, spend the
next week or two, simply tracking what you're
eating, not with the idea of trying to
hit certain numbers, but for you to gain
a true understanding of what you're putting into
(13:21):
your body, you might have this revelation of
being like, well, no wonder I feel crappy.
I'm only getting 40 grams of protein in
when I'm supposed to be getting 120 grams
of protein in or oh man, no wonder
I feel poopy because I'm only getting in
10 grams of fiber.
I'm supposed to be getting 25 grams of
fiber.
So we like this idea of eating intuitively,
but the problem is in today's society, we
(13:43):
don't know what that means anymore because we
simply live off of convenience and just grabbing
what we want and what's around us versus
learning what we actually need and then building
our diet from there.
So I do think it's really important before
we start looking into any magical program is
to figure out what it is that you're
doing right now and see what kind of
tweaks you can make to your nutrition to
(14:04):
help yourself feel better.
If you are not eating enough fiber, if
you are not getting your vitamins and minerals
through a variety of different foods in your
diet, if you're not getting enough protein, and
if you're not eating a healthy amount of
fats as well, those things are going to
affect not only how your body looks, but
how your body feels, how your skin is,
how your hair glows.
(14:25):
And you might be thinking, man, maybe I
need to take a niacin pill because of
my nails and my hair.
Okay.
But then you just did your nutrition and
realize you were only getting in 15 grams
of fat per day.
Well, there's your problem right there.
So it's definitely things that let's get a
bigger picture of what's going on, study your
nutrition.
If you need help with this, let me
(14:45):
know.
And then the last thing that I'm going
to say, tip number seven is to make
all of this easier pre-plan.
And I know that's hard and you don't
have to be one of those people that
spends five hours on their Sunday cooking every
single meal or writing out every single workout,
but plan how you want to get things
done on a Sunday, sit down, look at
(15:06):
your schedule and say, these are the days
that I'm going to work out.
This is how I'm going to formulate my
workouts and make it happen.
So like for me on Tuesdays and Thursdays,
I double things up.
I run in the morning and then I
do my lifting a little bit later in
the day and then I'm able to, uh,
and then on Saturday I just run.
And then on Monday, Wednesday, Friday, I just
do my strength.
(15:26):
Now that might be the same for you.
That might be different for you.
Look at your schedule and also remember that
something is better than nothing.
So if you plan out your workouts and
then something comes up, oh man, I can't
do my 60 minute workout.
Okay.
Well then do a 20 minute workout because
that something is going to help hold you
consistent and that something is still better than
nothing.
And then when it comes to your food,
(15:46):
do the same thing.
You don't have to meal prep every single
thing where you're cooking your meals outright, but
sit down before you go grocery shopping and
plan out what are you going to be
doing for breakfast?
What are you going to have for lunches
this week?
What's going to be your dinners?
And then just make sure that the ingredients
that you need are in your house so
that you're actually able to stick to it.
And that way, you know, you're going to
(16:07):
be hitting your nutritional requirements because you've planned
it out and you're going to be more
likely to stick to it because you have
them available to you versus if you're like,
Oh man, I'm supposed to have, I don't
know, chicken pot pie tonight, but I don't
have a rotisserie chicken in the house already.
Let's see.
PS that's a huge tip is just use
(16:28):
rotisserie chicken and something like a chicken pot
pie and you're tired.
You don't want to stop by the grocery
store.
So that just makes it so easy to
be like, well, okay, I guess I'm not
going to do that.
I'm just going to stop by Chick-fil
-A on the way home instead.
So make sure that you make it easy
on yourself to stick to your plans.
Don't set yourself up for sabotage.
And that way you're going to be majoring
in the majors versus majoring in the minors.
(16:49):
Get all of this stuff together and then
you can start thinking about what kind of
supplements should I be taking?
Remember, a supplement is going to take you
one to maybe 3% of a next
level.
And if you are a professional athlete where
milliseconds count, then yes, that might have a
huge impact.
But for most of us just trying to
live the best life possible, most of us
(17:11):
don't really need the supplements unless we're talking
like a multivitamin.
The supplements that we take in our house
are creatine.
I am a big fan of creatine, like
I talked about earlier.
I do take a protein powder supplement to
make sure I'm hitting my protein.
But I don't really consider that so much
of a supplement as I do part of
just my nutrition to make sure that I'm
hitting my 130 grams of protein per day.
(17:33):
I also take an electrolyte because I work
out outside and it's very, very hot.
And I want to make sure that the
water I drink doesn't just go through my
system that's actually able to be pulled into
my cells.
So electrolyte is very important.
And then for me, and I take a
multivitamin.
I do take a gummy, a woman's prenatal
vitamin.
And then my husband does all of that,
(17:54):
except he takes a men's multivitamin and he
takes a green supplement as well, like a
green powder.
And that's just to make sure he is
getting all of the different vitamins and minerals
that he can from nutrition that we don't
get through our normal food because you kind
of typically stick to the same roots and
vegetables every single day.
We kind of have lost our variety here,
(18:14):
so that's where he does that.
I don't personally do it because I feel
like I'm doing just fine with it.
So yeah, anyways, stop majoring in the minors,
start majoring in the majors.
If this was helpful for you, please let
me know.
Make sure to comment down below if you're
watching this on YouTube.
Make sure that you're subscribed to the podcast,
no matter what platform it is you're listening
(18:35):
to and leave a review.
It really does make a huge difference and
keep your eyes and ears open, especially over
on Instagram, Kindle Boil Fitness, because over the
next week I'm going to be releasing some
really big news of some things that are
coming to Fit Women's Weekly.
And I don't want you to miss out.
All I'm going to say is May is
going to be a very big month and
you're going to have the opportunity to do
(18:55):
some really cool things and I don't want
you to miss.
So keep your eyes and ears open.
Make sure that you follow me over on
Instagram.
But more than anything, make sure that you
are subscribed to the podcast and I will
be back in just a couple of days.
Bye.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up guys?
Welcome to a brand new episode of the
fit women's birthday podcast.
Man, I'm excited to be here.
I was not sure I would get an
opportunity to sit down and chat with you
guys.
We had an appointment that we forgot about
and all of a sudden my husband came
running into our house.
I was like, oh my gosh, you're supposed
to take the car to XYZ in the
next 30 minutes.
(00:21):
So I was like, this is my podcast
recording day.
Luckily, I was able to move some things
around and I'm really excited to be able
to chit chat with you because it's a
really cool concept that I want to talk
about.
And it's this idea of stop majoring in
the minors.
Now, I cannot take responsibility for this.
One of my friends sent me a post
with this idea of majoring in minors and
(00:43):
said that that was something that her dad
used to tell her all the time.
Whenever she would really overstress about things she
doesn't need to be stressing about.
And I started thinking about like how can
how we do that when it comes to
our health journey and with our fitness and
our nutrition.
And it's a really big thing that I've
been a really big topic that I've been
(01:03):
talking about a lot with my clients and
fit women's weekly live.
And I wanted to share it with you
guys as well.
So we're going to talk about stop majoring
in the minors and what are the things
that you should actually be putting all of
your energy to.
What are the seven habits that help create
a healthy lifestyle that first we need to
put all of our energy into before we
ever think about all the little things.
(01:24):
And don't worry, I'll cover what do I
mean when I say all the little things.
But first off, I do want to say
thank you to everybody that reached out that
listened to Friday's episode.
I put it out just on audio.
If you guys didn't know those you guys
that are watching this on YouTube.
Yes, I put out my Wednesday episodes on
YouTube as well.
But on Fridays, I actually release another audio
version of a podcast where I'm answering a
(01:44):
question or they're just shorter episodes in general.
And this past one was really personal.
I talked about turning forty one and this
idea that we realized that everything that we'd
imagined in life doesn't always come in to
be reality.
Right.
And all these dreams that we thought we'd
have plenty of time to do doesn't necessarily
(02:05):
work out the way that we expect it
to.
Not that it's bad, not that it's good.
It's just is what it is.
And yes, those of you guys that reached
out and said, hey, this really resonated with
me or just gave your feedback and your
encouragement.
That meant a lot.
And if you haven't listened to it yet,
go check it out.
I'll make sure to put the audio link
(02:25):
down below, too, so that if you are
watching this on YouTube, you can absolutely check
that out.
So let's talk about this idea of majoring
in the minors.
What does that mean?
It means exactly what it sounds like putting
so much emphasis on the little things that
don't need to take priority.
We are busy enough.
So we need to start freeing up space
in our head for things that don't need
(02:45):
to take up space in our head.
And when it comes to the fitness world,
I also saw a post recently saying how
we all put our nose up because pharmaceuticals
are out to just make money.
Right.
But at the end of the day, so
are most health and fitness experts, too.
The fitness and the supplement industry is a
multi, multi billion, if not trillion at this
point per year area.
(03:08):
And at the end of the day, a
lot of companies are just out to make
money.
Everything is being pushed as a special type
of exercise, a special type of supplement, a
special type of diet.
And so then that makes us get into
our own heads and go, oh, do I
need to be doing this?
Is this the one exercise that's going to
change everything for me?
Is this the one supplement that I need
to start doing that's going to make the
(03:29):
biggest change in my body and my ability
to lose weight?
Oh, my gosh, if I take this supplement,
is it going to solve all of my
hormone issues?
And the answer is no.
Everyone would like to make it make it
seem that way.
But no, those are all the minor details
that need to come secondary to figuring out
what the main things are that are going
(03:50):
on.
So let's talk about what are the things
that you should be focusing on.
And I have seven habits that should be
implemented into your life to make sure that
you are living the healthiest, fittest life possible.
Number one, getting enough sleep.
Now, I know, trust me, you're like, Kendall,
that is nothing new.
I know it's not.
Yet repetition is the key to success because
(04:11):
most people still aren't getting enough sleep.
So even though you know sleep should be
a priority, are you actually getting enough of
it?
And yes, that means getting at least seven
hours of sleep.
Some people, of course, can do fantastic off
of less than that.
I have a friend, my friend Gigi, who
can get like four hours of sleep per
night and feels like the energizer bunny all
(04:31):
day.
Then there are certain people that need to
get more than that.
Some people, if they don't get at least
nine hours of sleep, feel like a zombie.
But you need to figure out what works
best for you.
And I'm hoping that as an adult, you
have now at least become aware of what
your body needs to feel it's best.
I know that personally, I need seven hours
of sleep.
So what I've started implementing and we talked
(04:52):
about this on a past episode is not
focusing on what time I need to wake
up in the morning to get my seven
hours.
It's what time should I actually be closing
down at night and going to sleep?
So I'm kind of trying to do it
in the reverse order because my wake up
time is set in stone.
I wake up at five a.m. I
have to for my job.
I have to be at a certain place
at 615 in the morning.
(05:13):
So I can't change what time I wake
up, but I do have control of what
time I can go to sleep at night.
Now, does that mean that that means I
can't scroll my phone as much or stay
up mindlessly watching TV?
Yeah.
But at the end of the day, no
pun intended.
I know that I'm going to feel a
lot better the next day because I allowed
myself to go to sleep.
And I do have my phone now set
(05:34):
on a like an alarm that I think
it's at 845 each night.
It simply pops up and says, hey, you're
getting close to your bedtime.
It's starting.
It's time to start shutting down.
And that really does help.
So habit number one, are you getting enough
sleep?
And seriously, ask yourself, like, don't just say,
yes, I know I need sleep.
Are you doing the things that you need
(05:54):
to actually get enough sleep?
Habit number two, hydrate your body.
If you're not fully hydrating your body and
drinking enough water, you have absolutely zero business
taking creatine or any other supplement for that
matter.
But I would say especially creatine, because right
now that's dubbed as kind of one of
the really powerful supplements out there.
(06:14):
And it is.
I do recommend that a lot of people
take creatine.
However, you need to make sure that you're
hydrating your body enough to help with your
muscles and to help with that creatine to
go through your body.
Otherwise, you might end up constipated and you
might not be feeling your best.
And the whole point of something like creatine
is to give you a little bit of
energy.
Now, that energy is very small.
(06:36):
It's only about a three percent increase.
But if you are even the slightest bit
dehydrated, then you're not going to have the
energy that you need and you're just crisscrossing
things off.
You're not doing anything.
So make sure that you are fully hydrated.
If your skin's not feeling the best, if
you just wake up and you simply say
things like, I know I don't do a
good job of drinking water, that's your sign.
(06:57):
Start drinking water.
And if that means keeping a really big
water bottle beside you.
I also have a half gallon water bottle
that I carry, especially during the summer months.
Start prioritizing having water available to you all
the time so that you're more likely to
actually drink it.
Now, how much water should you be drinking?
That is completely dependent upon you and your
habits and your body size.
(07:19):
But I do recommend kind of like a
good umbrella.
The start is anywhere between 80 and 100
ounces, especially if you are working out consistently,
so hydrate yourself.
Don't try to think like, hey, maybe I'm
just missing creatine or maybe I just need
some caffeine to help energize my day.
Maybe you're just not drinking enough water and
your body is suffering the consequences of that.
(07:40):
So there's some food for thought.
Habit number three is do everything that you
can to decrease your stress.
Now, listen, guys, I know that stress is
inevitable.
Adulting is hard.
Life right now is hard.
I don't know about you, but I am
sick and tired of living in unprecedented times.
(08:01):
It is exhausting, but there are certain things
that you can do to control certain stresses
in your life, like getting enough sleep, or
maybe that includes writing in a journal.
Now I've already told you guys, I'm not
going to write in a journal.
I've tried it.
It does not work for me.
However, I will go for at least a
five minute walk every single morning where I
use that as my mental journal.
(08:23):
I talk about and to myself, and sometimes
I will actually say it out loud as
well.
The things that I'm grateful for, the things
that I want to accomplish that day, I
will give myself some positive mantras just to
help remind myself that I am capable of
so much more.
So whether it's journaling or having some kind
of verbal conversation with yourself, do it every
single day, and that will help decrease your
(08:43):
stress doing box breathing, four seconds in four
seconds, hold four seconds out four seconds, hold,
or we practice a breathing exercise a few
podcast episodes ago, where I think it was
a four seconds in and a six seconds
hold, I'm a big believer.
And this is just a true fact that
if you can control your breathing, you control
(09:06):
your heart rate, right?
And one thing that we know about stress
is it's going to increase your blood pressure.
It's going to increase your heart rate.
So if you can take that big, deep
breath and then treat it like a negative
when it like, you know, exercise talk, where
you're slowly exhaling as slowly as you can
and control it, that's instantly going to bring
your heart rate down.
And it's also going to help with your
endorphin levels and just make you have that
(09:27):
feeling of calm, or maybe for some people,
it's just sitting in your car for five
minutes before you go inside, regardless, do little
things throughout the day that help you feel
better and help decrease your stress levels.
If your stress is through the roof, no
magical supplement, no ashwagandha is going to help
cure it.
Control the things in your life you can
that'll help with decreasing your stress, and then
(09:48):
you can work on the other things after
next, which is number four, increase your steps
or just your daily movement in general.
Now I'm talking about it in steps because
that's how it's something that's easy, trackable, easily
to track, easily trackable, good brief, because most
of us do have some kind of step
watch on, but it doesn't have to be
(10:10):
steps.
Our bodies are meant to move.
And so we've got become so sedentary with
our work where we're sitting at our desk
for eight hours a day, whether that is
standing, getting your at least 7,000 steps
per day, which that's what's recommended to improve
your overall health or more, or just doing
little mini bouts of exercise throughout the day,
(10:30):
maybe doing 20 pushups when you wake up
in the morning, 20 pushups before you get
in the shower, 20 pushups at lunchtime, 20
pushups when you get home in the afternoon,
and then 20 more pushups before you go
to bed.
Those little actions can make a really big
impact on your body's ability to release stress.
Plus, if you're able to do these things
outside, like going for a walk, we all
(10:51):
know that having the sun on our skin,
feeling the breeze, breathing in fresh air can
help us so much, decrease our stress and
help improve our mental load and help just
improve our life altogether.
And when the reason that I'm talking about
all of these things is because these are
the steps that when you do them, sleep,
(11:11):
hydrate, stress, these are the things that are
going to make hitting the goals with your
body, whether that is weight loss or just
building muscle or just living a healthier lifestyle
in general easier because it's going to help
control our hormone levels, bring it back to
a basic level where our hunger is going
to be easily more manageable and our body
is not always under this load of like
(11:31):
recovery, right?
So basically at the end of the day,
these are the recovery skills that we should
be doing every single day.
Tip number five is exercise most days.
So like I just said, what we should
be doing most days of the week exercise
is definitely a most day sort of activity.
You don't need to be exercising seven days
a week, but I am asking you to
exercise four to six days a week, depending
(11:53):
on where you're starting.
And that should be a mix of three
different things.
Your exercise day should be a mix of
cardio, strength training, and mobility slash stretching.
Cardios for your heart health so that you
live longer actually just did a post on
this on Instagram.
Strength training is so that you can maintain
an independent life.
You can move your body without fear of
injury with better balance, but better bone density.
(12:16):
You don't need help from other people at
doing simple tasks and then mobility and stretching
are for pain free lives, right?
We sit down a lot.
So it's very normal for lower back issues
to happen or hip problems to happen knee
issues.
But if we work on our mobility and
our stretching, those things are going to go
away and it's all three going to come
together to improve our quality of life as
(12:37):
we get older.
And of course, also doing those things.
If weight loss is a goal for you
is going to help to increase our caloric
expenditure and help you lose weight faster and
build muscle mass, which is also going to
have a huge impact on your metabolic health
as well.
And then number six, know what you're putting
into your body and track without restriction.
(12:59):
This is going against the idea that this
diet is going to work or this supplement
is going to happen.
If you don't know what you're putting into
your body, how do you know what's actually
going to work?
So I do recommend if you have never
tracked food in your entire life, spend the
next week or two, simply tracking what you're
eating, not with the idea of trying to
hit certain numbers, but for you to gain
a true understanding of what you're putting into
(13:21):
your body, you might have this revelation of
being like, well, no wonder I feel crappy.
I'm only getting 40 grams of protein in
when I'm supposed to be getting 120 grams
of protein in or oh man, no wonder
I feel poopy because I'm only getting in
10 grams of fiber.
I'm supposed to be getting 25 grams of
fiber.
So we like this idea of eating intuitively,
but the problem is in today's society, we
(13:43):
don't know what that means anymore because we
simply live off of convenience and just grabbing
what we want and what's around us versus
learning what we actually need and then building
our diet from there.
So I do think it's really important before
we start looking into any magical program is
to figure out what it is that you're
doing right now and see what kind of
tweaks you can make to your nutrition to
(14:04):
help yourself feel better.
If you are not eating enough fiber, if
you are not getting your vitamins and minerals
through a variety of different foods in your
diet, if you're not getting enough protein, and
if you're not eating a healthy amount of
fats as well, those things are going to
affect not only how your body looks, but
how your body feels, how your skin is,
how your hair glows.
(14:25):
And you might be thinking, man, maybe I
need to take a niacin pill because of
my nails and my hair.
Okay.
But then you just did your nutrition and
realize you were only getting in 15 grams
of fat per day.
Well, there's your problem right there.
So it's definitely things that let's get a
bigger picture of what's going on, study your
nutrition.
If you need help with this, let me
(14:45):
know.
And then the last thing that I'm going
to say, tip number seven is to make
all of this easier pre-plan.
And I know that's hard and you don't
have to be one of those people that
spends five hours on their Sunday cooking every
single meal or writing out every single workout,
but plan how you want to get things
done on a Sunday, sit down, look at
(15:06):
your schedule and say, these are the days
that I'm going to work out.
This is how I'm going to formulate my
workouts and make it happen.
So like for me on Tuesdays and Thursdays,
I double things up.
I run in the morning and then I
do my lifting a little bit later in
the day and then I'm able to, uh,
and then on Saturday I just run.
And then on Monday, Wednesday, Friday, I just
do my strength.
(15:26):
Now that might be the same for you.
That might be different for you.
Look at your schedule and also remember that
something is better than nothing.
So if you plan out your workouts and
then something comes up, oh man, I can't
do my 60 minute workout.
Okay.
Well then do a 20 minute workout because
that something is going to help hold you
consistent and that something is still better than
nothing.
And then when it comes to your food,
(15:46):
do the same thing.
You don't have to meal prep every single
thing where you're cooking your meals outright, but
sit down before you go grocery shopping and
plan out what are you going to be
doing for breakfast?
What are you going to have for lunches
this week?
What's going to be your dinners?
And then just make sure that the ingredients
that you need are in your house so
that you're actually able to stick to it.
And that way, you know, you're going to
(16:07):
be hitting your nutritional requirements because you've planned
it out and you're going to be more
likely to stick to it because you have
them available to you versus if you're like,
Oh man, I'm supposed to have, I don't
know, chicken pot pie tonight, but I don't
have a rotisserie chicken in the house already.
Let's see.
PS that's a huge tip is just use
(16:28):
rotisserie chicken and something like a chicken pot
pie and you're tired.
You don't want to stop by the grocery
store.
So that just makes it so easy to
be like, well, okay, I guess I'm not
going to do that.
I'm just going to stop by Chick-fil
-A on the way home instead.
So make sure that you make it easy
on yourself to stick to your plans.
Don't set yourself up for sabotage.
And that way you're going to be majoring
in the majors versus majoring in the minors.
(16:49):
Get all of this stuff together and then
you can start thinking about what kind of
supplements should I be taking?
Remember, a supplement is going to take you
one to maybe 3% of a next
level.
And if you are a professional athlete where
milliseconds count, then yes, that might have a
huge impact.
But for most of us just trying to
live the best life possible, most of us
(17:11):
don't really need the supplements unless we're talking
like a multivitamin.
The supplements that we take in our house
are creatine.
I am a big fan of creatine, like
I talked about earlier.
I do take a protein powder supplement to
make sure I'm hitting my protein.
But I don't really consider that so much
of a supplement as I do part of
just my nutrition to make sure that I'm
hitting my 130 grams of protein per day.
(17:33):
I also take an electrolyte because I work
out outside and it's very, very hot.
And I want to make sure that the
water I drink doesn't just go through my
system that's actually able to be pulled into
my cells.
So electrolyte is very important.
And then for me, and I take a
multivitamin.
I do take a gummy, a woman's prenatal
vitamin.
And then my husband does all of that,
(17:54):
except he takes a men's multivitamin and he
takes a green supplement as well, like a
green powder.
And that's just to make sure he is
getting all of the different vitamins and minerals
that he can from nutrition that we don't
get through our normal food because you kind
of typically stick to the same roots and
vegetables every single day.
We kind of have lost our variety here,
(18:14):
so that's where he does that.
I don't personally do it because I feel
like I'm doing just fine with it.
So yeah, anyways, stop majoring in the minors,
start majoring in the majors.
If this was helpful for you, please let
me know.
Make sure to comment down below if you're
watching this on YouTube.
Make sure that you're subscribed to the podcast,
no matter what platform it is you're listening
(18:35):
to and leave a review.
It really does make a huge difference and
keep your eyes and ears open, especially over
on Instagram, Kindle Boil Fitness, because over the
next week I'm going to be releasing some
really big news of some things that are
coming to Fit Women's Weekly.
And I don't want you to miss out.
All I'm going to say is May is
going to be a very big month and
you're going to have the opportunity to do
(18:55):
some really cool things and I don't want
you to miss.
So keep your eyes and ears open.
Make sure that you follow me over on
Instagram.
But more than anything, make sure that you
are subscribed to the podcast and I will
be back in just a couple of days.
Bye.
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