October 9, 2025 • 50 mins
In this empowering episode of For Mannerless Women, Adelle Onyango sits down with certified fitness coach and nutritionist Coach Roseanne to unpack the deeper truths behind diet culture and how African women can heal their relationship with food, fitness, and their bodies. Roseanne shares her personal journey from being medically obese to creating a sustainable, shame-free approach to health. Together, they explore:
🎙️ Guest: Coach Rosanne Certified Fitness Coach & Nutritionist
📩 Connect with Rosanne: https://www.instagram.com/coachroseanne
✨ CTA:
If this conversation stirred something in you, share it with another woman on her healing journey. Subscribe to For Mannerless Women and join our growing community of women rewriting the rules of womanhood.
🔗 Our Usual Links:
- Why most diets fail, how mindset and identity play a bigger role than calories.
- The emotional link between food, shame, and self-worth.
- How to decolonize your plate and rebuild a healthy relationship with traditional African foods.
- The four “food personas” many women fall into and how to identify yours.
- The power of small, sustainable steps and mindset shifts over restrictive plans.
- Why healing your inner world is key to transforming your outer habits.
🎙️ Guest: Coach Rosanne Certified Fitness Coach & Nutritionist
📩 Connect with Rosanne: https://www.instagram.com/coachroseanne
✨ CTA:
If this conversation stirred something in you, share it with another woman on her healing journey. Subscribe to For Mannerless Women and join our growing community of women rewriting the rules of womanhood.
🔗 Our Usual Links:
- Newsletter signup: www.legallycluelessafrica.com
- Instagram: @legallycluelessafrica
- TikTok: @legallycluelessafrica
- YouTube: Legally Clueless Africa
- Share your story: forms.gle/kMn7Wae5N563JFGQ8
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to for Manderalist Women.
Speaker 2 (00:02):
I'm your host adele On Younger, and this is a
space that is committed to naturing a new generation of
Shane free women who are ready to meet their best selves.
Speaker 1 (00:12):
In this episode, we're going to rethink our fitness and
rethink our food. Helping us do.
Speaker 2 (00:17):
This is certified fitness coach and nutritionist coach Rosanne.
Speaker 1 (00:26):
So, first, thank you so much for coming on our show.
I feel like I hijacked you. We were at an
event and I was listening to you talk and I
was just like, she needs to come on this show,
like now, you know. I loved how you spoke about
the guts about fitness, but also like mindsets and changing
how we view certain things as women. So thank you
(00:49):
for allowing me to hijack you. No, thank you, Honestly,
it's such an honor. I've told you this story and
I'm going to share it again. I watched you on
Lane and I recognized. I was seated with some of
my friends and we're just having compositions and in the
background YouTube was going on, and as it was going on,
we heard a voice that was challenging the President of
(01:09):
France and it was almost like all of us. We
just turned around to look to see who here's this voice,
and instantly I was so drawn toy so meeting you
at the event to why it was such an honor
and thank you for having me over, because I truly
love your work and I love how you think. Mostly
so even when you call this manner less, Yeah, celebrate
(01:31):
that good thing. It is a good thing. Actually honored
to be here, and thank you for having me. And
I can't re first of this conversition.
Speaker 2 (01:40):
Yeah, I think we can start off with something that
I think is an incredible mind shift.
Speaker 1 (01:44):
When I read just like one statement of what you do.
You said, I help women lose weight in a way
that is not painful or restrictive. Restrict Yes, yes, And
I thought, oh my goodness, what do I think about
when I think about diets?
Speaker 2 (02:03):
I think restrictions, I think pain. I think this comfort. Yes,
I think it's not comfortable. I feel like I'm caged
for a while. How can a diet not be this
thing that I'm thinking about?
Speaker 1 (02:16):
How can it not be? How can it not be
when you've been conditioned by the world, How can it
not be painful, restrictive? When always that's been pushed in
the media over the decades has been thin women, eat
in a certain way, restricting yourself, and they post and
they show you you to look this way. To lose
ten kilos in ten weeks, you would need to eat
a certain amount of a certain way or eat this
(02:39):
amount of food. And I tried those things. I tried
to fall Okay, I wanted to look that way, right,
I mean, let's just feel rate your condition and if
you see every every day, yeah, something makes you think
this is how it should be. And I lived in
the States and I remember thinking, I do not have
that kind of a body that is stick thin. I
(02:59):
have hips, I have thighs. Yeah, I know I cannot
look that way. And it took me a minute to
change my perspective, say, how can I look the best
that I can for who I am and the body
that I have. But that conditioning is what for me
going through that journey, trying to count food, trying to
measure my foods. Because I hired coaches to help me
(03:21):
lose my weight. Yeah, because I was medically OBEs at
twenty nine years old, I had high cholesterol and twenty
nine years old, I was given three months to lose
weight by my doctor and three months I needed to
figure out what I needed to do, and so quickly
my thought was, okay, I need to find someone to
help me. And so the first person tells me to
come to your calories. I was like, okay, that sounds
(03:42):
like a lot of work, and I have my daughter
at that time. Yeah. The second coach was like, okay,
how about I'll count the calories for you, but followed
this very specific mel plan. Girl, that's the first time
I heard about cottage cheese. I was like, what is
cottage cheese? Yeah, like I didn't know, so this is
many years ago, right, And then I was like, Okay,
that's gonna work for me. Then someone else is like,
(04:02):
how about you measure your foods? So I tried those things.
I literally went to Walmart. I got a scale, I
put on my kitchen table or supposed to take chicken breast.
Speaker 3 (04:11):
Oh yeah, and measure measure.
Speaker 1 (04:14):
And I could not even that step. I couldn't even
be able to do it because in my brain, I
was already tired, I was already exhausted. I was overwhelmed
the thought of Okay, I know I want to lose weight,
but is this really the way to go about it,
and so coming from my own struggle and figuring how
to do it, and then oh, then the other one,
(04:36):
this is the one that really cures me. I cannot
eat chapel, Oh my god. And I feel like the
further you are from Kenya, the stronger your love for Chapel,
and the strong seriously like we wanted all can you
foods because you're so far away. So even being told that,
I was like, I mean, how am I going to
live life? It wasn't making sense. So when it comes now,
(04:59):
I tasted all this together. It took a minute. It
didn't come overnight. So it was piecing together. Coaching my
clients as a new coach, taking them through almost a
similar journey that I had gone through, but then realizing, oh,
they're still gaining the weight back, they're still struggling. So
over time. Now, my background is psychology, so as part
of me started asking some key questions. So the first
(05:22):
one was, ninety five percent of women who go on
a diet, not ninety one percent of women go on diets,
ninety one percent. That's huge. Out of ninety one percent,
ninety five percent will gain them lose the weight but
gain it all back. So then there's something that's something
it's not working. So I started asking myself a question, so,
what's not working? And it's out of asking that question,
(05:43):
I started understanding it's not just about the foods that
we eat. We have to begin to deconstruct this, not
just from what we are doing, but what's going on
on the inset. So the first thing I identified the
diet culture. Second thing I identified it was not individual.
I'm you and I were different heights, different backgrounds. Yeah,
(06:04):
we're being told to eat the same and it can't work.
So I was like, Okay, that's not gonna work. The
third okay, I was in I was in America, so
even the foods I was being pushed to eat or
very eurocentric, so eat a lot of salads, cottage like,
eat foods I hadn't grown up with. Oh and then
I'm also been told don't eat the foods I've grown
up with. Yeah, and I was like, this is not
(06:27):
making sense. So I needed to figure something that would
make me eat for my body type, my traditions. Understand
that even the women that I'm coaching come from different backgrounds,
have different bodies, have different lakes have different cultural influences,
spiritual influences. I was actually gonna say, yeah, your wife
(06:48):
or even dieties. It's a different So I had to
figure that out. And so for me, I landed on
working on your mind the mindset, and that mindset really
now we go down into ad entity, into believes, into
your habits, into your skills, into your environment. We break
it down into all these other different areas. And that's
why it say nutrition is and this is the other thing, Adele.
(07:10):
Most people know what to do. Most people, especially if
you've been on a diet. You know you're supposed to
be a balanced diet. You need to eat your carbohydrates,
your protein, you're fat. That's a balanced diet. But it's
the application, the habit of it, and really getting to
the root of why do you continue to struggle? And
that's not the work, the inner work that we do
(07:30):
with my women to help them understand it's not that
you're not capable, it's not that you need to beat
yourself down, it's you really need to come back on
the inside and understand what's the root cause. Yeah, because
at first I want to share with I want to
hear from you before I share it. Rather, when did
you realize the diet wasn't working in the way it
(07:54):
was presented to you? Oh goodness, just my own journey.
So this was twenty So that was I was twenty
nine years old. It's twenty one years ago. Yeah is
that right? Ma? So its twenty and it truly was
on my own journey. That's when I figured it's not working.
But when it really landed that it's not working, as
a new coach trying to sort of I figured something different.
(08:18):
But I also realized my women, even though I give
them something that was sustainable, and none of them would say,
this looks doable, this looks sustainable, they still struggled. And
that's as like, what else is going on? It was
now we had to do that. That's when I realized
we gotta go inward. Yeah, because it's not working like
outside in, but you know, we need to go in out. Yeah,
(08:41):
that's when I realized, and so I worked on that.
I by the way I went back became I continue
to get different certifications to really understand the human mind, yeah,
human emotions, and the human body because it's all connected
because even before it used to be separated. Yeah, mind,
but there's no connection. My goodness. You see different people
(09:01):
for different things. Yeah, and none influences the other. But
that's the lie, gracious. It so influences everything in our emotions, inuence.
In fact, let's start. The food that you eat is food,
is information. It's going to influence your gut one way
or another. What is in your gut? What hous in
your gut? You have all this like seratooning, that's your
(09:22):
mood booster. Whatever you eat in there will affect your hormones,
which will affect the way you show up. It's so interconnected,
and that's why I tell folks food is not just food. Yeah,
food is a love language. You need to understand that.
But if you find yourself struggling, then we need to
go in it to understand what's the cause of all this.
(09:42):
My issue used to be snacking.
Speaker 2 (09:46):
Oh my god, I feel like I can chick hated
to see me covering a ks any pack of crisps
I can. I can even advise you on the best crisp.
Speaker 1 (10:00):
Let me go on. Its are very like hard visions
are not like.
Speaker 2 (10:05):
That's how dedicated I want want to write snacks right,
And I remember listening to a doctor talking about it,
and they said, when you're about to snack, ask yourself,
why why this.
Speaker 1 (10:18):
And why now?
Speaker 2 (10:20):
And most of the times you'll find an emotional answer usually.
Speaker 1 (10:24):
And I really was like, oh my god, that's so true.
Like I would suit myself with food. It was a snack, right.
If I felt there was nothing I was doing, I'd
be like, ah, let me just dub a pack of
Christy you guy, of course, you know. And it was
completely linked. But a lot of inner work that I've
been doing for completely unrelated and related issues. I think
(10:48):
I just woke up one day and I'm like, why
am I not snacking as much like what's happening?
Speaker 3 (10:53):
What's going on?
Speaker 1 (10:54):
I was going shopping and I'll pick fruits and before
my house would never not have crisps like this, right,
So it's true what you're saying, like the inside you
have to work on the inside. And what I'm hearing
you say also, there's an emotional component of something that
you were dealing with emotionally, and you are using the
(11:15):
crisps as a way to mask the thing that you
were dealing with internally. And that's why I say, once,
if you find your grazer like you used to be,
which is where you're reaching for all these snacks with
crisps that I mean, listen, you go to the store
and you're standing and you're like, I look this up
too hard keeping you or even find the the store
that stocks the one you know how bad? And there
(11:39):
is a local crisp manufacturer. I even't thought should I
just call his number so that I can just be buying?
Oh my goodness. And I think at that point and
I was like, is this normal? Can I give you
a quick story because that reminds me. So when I
was overweight, Remember I told you my doctor gave me
three months. So when I was like, your medic, your bees.
(12:01):
So one of the things I used to do before.
Then my husband is going to called a bean spender
and we're free spender. Yeah, so we I was like,
you know, because we're trying to save money, let me
look for the producers of this thing. So by the book, Yes,
So there was a corn chowder that I loved. This
thing was made out of corn, butter cream, bacon. I
(12:25):
mean the best thing ever. But that thing club may
don't care, but I found them. It was literally a
man from our house in Lower Massachusetts. I can tell
you where it is and you rationalize it right having money, Okay,
So I hear you, So I hear you, and that
you know what. Okay.
Speaker 3 (12:45):
So now we're doing the inside where we go into
our mindset, right because now we've established even if you're dieting,
et cetera, and your food habits, there's something that maybe
have happening.
Speaker 1 (12:58):
And what do you find.
Speaker 2 (13:00):
Are the common links that are linking, like with our
food habits and our emotions.
Speaker 1 (13:06):
So a couple of things. I've actually identified four personas okay,
and by they probably can share the link because I
have a free queize that I give folks. Okay, yeah,
you know what it does. It helps you identify your persona,
which helps identify what's behind. Okay. So we have the
diet hoppers okay, so this is someone who has been
just done diet of the diet. Yeah, and so they
(13:26):
hop from one so they do not Okay, let's go
to so we call them Helen the hopper Okay. And
then we have the critic. Since the girl who has
probably has had a body, her body has changed over
the years, whether it's through babies, your body having stretch marks,
and then she's also a perfectionist. So this one is
(13:48):
she judges herself. So the way she approaches even her food,
it's that mindset of harshness. It's gotta be perfection. She's
judging herself, So we call her Judge, Judy, Helen the
hopper and Judy Okay. Then we have the emotional girl.
This is the one. This is you know it's me right,
(14:11):
I'm the problem is so this one is the one
who gets triggered by all emotions, yeah, good or bad.
But her predisposition is whenever she's feeling any type of emotion,
it's so much in her body her nervous system cannot
hack it. Let's grab those curists to help quiet what's
going on on the inside. But you start with so
(14:33):
you have two things that are happening. You don't deally
that emotional issue, but you've added another thing where you're
dealing with it in the bad way. So we call
her emotional Emily. Hi, I now you doing girl? Are
you doing? Okay? And then we have the last persona,
which is she's aware, she knows, she I mean knows everything,
(14:53):
just doesn't quite do what needs to get done to
take care of them. So we call her don't care, Dolly,
So aart of that this is not and this was
based on truly the women that we've been coaching over
the years, and I was able to identify these are
the main issues majority of us women struggle with. So
(15:14):
once you're able to identify, imagine, imagine. Let me telling you,
if you get this part, you really don't need to
diet again, because why that's the inner work you will
need to do. Once you do that in a work,
you will have more capacity to be able not to
apply the application which is not with its food. Literally
live life in freedom, because what this has done over
(15:35):
the years, it's clogged you up on the insight. And
this persona is how you have been able to deal
with the difficulties of life, and you use that through food.
And that's how we've come up with that.
Speaker 2 (15:48):
Isn't it crazy that all of these personas and how
they're moving is based on emotions, based on emotion and
manifesting in nutrition and like your food has and your
food had it.
Speaker 1 (16:01):
And also obviously the diet culture. Remember that's something that
has happened for years and years. If you think about it,
they'll go back to our grandparents and even a four fathers.
Most of them did not struggle with lifestyle diseases. Most
of them are not overweight. In fact, the selling may
We had friends over the weekend and are telling them,
you know what's been so interesting Now when I travel
(16:22):
and I go to America, I knew when I lived there,
I didn't see it because it was normal. But in
America is the most obyest nation in the world. But
now when I go there, I look and I'm like, oh,
my goodness, this is not normal. But because they're trying
and we're trying to help people in that sense, it
(16:43):
then goes to the other extreme. What extreme does it
go to? It's commercialized. Yeah, and when it's commercialized, we
then start coming up with all these different programs and
food that we need to deal with to help this
obys issue. But we don't deal with the emotional issues ourselves.
So we've been told, oh, buy these bars or buy
these drinks. Oh, there's a new program that are abandoned.
(17:05):
It's always abandoned, and that's why the problems continue to persist.
So if we dealt with the emotional, the underlying issues,
and then what people and I pray to God, people's
eyes are open, they will realize it's not the foods
that we're buying packets that everyone tells. You know, by
the way, let me just give you. Let me give
you a quick tip. If you ever go to buy
(17:27):
food and you see the label is advertising gluten free. Okay,
finally could be gluten free, and that's fine, but it
says protein, fiber, vitamins, etc. I want you to run
away from that food. That's not what you buy because
what they've done is they've stripped of all the minerals
and they've added synthetic and you can get those things naturally.
(17:48):
I'm not going to go and sell or patent spinach.
I can't patent millet. I can't patent storgum. Yet these
foods have healing properties. But I can patent a pruitin
bar which has spinnuting there, it has some milleting there.
It does not make any sense. So the problem becomes
(18:10):
two food there's obesity in one end, but trying to
solve it in a different way. So the way people
are solving it instead of going to ancient wisdom, ancient
foods that our parents eat because in the middle somebody
gotta make money. Truly, health of our health.
Speaker 2 (18:28):
And what's We're so lucky because we live in a
country where theseus are just more accessible, right, and they're not.
So I think even it's more normal too to eat
the spinnerch Yes, yes, yes, yes, I think I remember
when when the grocery stores started having like pre cut
(18:50):
things or whatever, and like vegetables pre cut and wrap.
Speaker 1 (18:55):
Yes, I still remember thinking this is strange.
Speaker 4 (18:59):
Also, like you know, up time to cook, well, listen
doing that, Okay, But that speaks to that what's normal
for us is being able to get your fresh veggies,
get your fresh fruit.
Speaker 2 (19:13):
Yes, but isn't there still a mindset that we have
when we look at our cultural food There is.
Speaker 1 (19:19):
A huge mindset. And I'm so glad you've talked about
that because in the urban centers specifically, and this is
the majority of women that I work with, who are
mostly in the urban centers, they're running away from the
cultural foods and they're running towards Western foods because Western
foods there is a perception that this is better. Yeah.
I can give you a quick story. So I was
(19:40):
coaching one of my aunt my aunt in twenty twenty
and as I was coaching her, so one of the
things that I like to do is again that inner work.
Because she's like, I've tried all these types. I'm like
truly asked us. So what she did and should did vegetables,
I sho did some carbs, and I should be fruiting
and I should have some fat in there. So she
knows she is why are you not able to do that?
And just as we continue unpacked, this one thing that
(20:01):
came up out of a couple of other issues, but
one that came up was as a young girl. She
also grew up in shak she's my dad's sister police
you know, my polygamas. So she comes from the youngest wife. Okay,
so she she's on He used to wake up cook
for the family. So she would wake up, go to
the shamba behind you know, in the backyard, which is
the most beautiful thing. She would grab like all the spinnut,
(20:22):
the whatever was needed and sheould prepare breakfast for the family.
And that's what she used to do on a regular basis.
So this day during the school holiday, she goes to
Narruby to her brother's house. Now he's the oldest he's
her uncle or oldest uncle his at what made it
and his on not used to help this at the
younger people what to do in life, et cetera. Anyway,
so she goes to Narobi is a professor, and she's
(20:42):
in his house and she says, when she woke up,
she smelled something she never smelt before. So she goes downstairs,
goes into the kitchen and she says, sausages, she's with bread, yeah,
with jam with batter, and that's what they had for breakfast.
And as a young girl, she made the decision that's
the life that I want. Because see she's looking up
(21:03):
to her uncle, her brother, who's my uncle. She's looking
up to my uncle, her brother. She's looking up to
her brother, and he's made it, making it look like this. Yeah, sausages, bacon,
daddy bread, jam, margoring, by the way, white bread, get
rid of it. Marguring get especially margoring is one of
the worst things. Jam that's all sugar. Yeah, And she
(21:27):
says she I mean it was such a hard moment
for herself, because she says, because the minute I left home,
I never went back to those foods. Now, as I've
coached some of my clients, not all, but there's some
who still have a bad relationship with those foods because
to them it's poor man's food. To them, it represents
poverty and to them and I understand, you know, because
(21:47):
not all of us grew up in a household where
maybe we had everything, and for us, in our mind
was like, we're not wealthy. These foods that we didn't
represent poverty. Yes, and then because we can, so it's
almost as if once we get out of poverty, once
(22:08):
we will we shame those foods. We do not want
to be associated with those foods. And that's when the
disconnection starts. Yeah, because we're now not only shamed, shaming
ourselves looking at foods that we've never grown up with,
foods that are manufactured in the factories, foods that are
not man made, and these are the foods that have
caused all these problems over the years. And so now
(22:30):
my whole thing is, can we begin to change our
relationship with our foods, with our gardens, literally go back
to the way our grandparents ate and lived. It's so simple.
But what we do now is we decolonize our mind.
And you accept this is the other part, because most
of us are also in a state of denial. We
(22:52):
deny these foods, and we even deny that we are
eating these foods because we are we don't like So
there's an element of denial. There's the hard truth to
like sit with right. So if you can accept you
are wrong, because most of us don't want to be wrong.
But if we can hamble ourselves and build, and you know,
(23:14):
Ego drop that like truly, Ego can freep most of us.
But just accept, Okay, I had a wrong mindset and
I'm willing to shift. And when the shift, what I'm
saying is in with the shift, you don't have to
make changes overnight. You can still continue doing those foods
once in a while. So if you did them maybe
every day, can you do them three times in a
week to incorporate exactly then overtime, notice how your body
(23:38):
feels and your body what abound once you start giving
it what it knows it inherently, it's almost like now
you're talking, and then it'll actually start craving that those foods.
So you'll even find yourself letting go of the sausages
very easily because your body is like, yeah, they've been waiting, girl.
(24:03):
But I was also going to add yea even if
you think about when we went to school. If during
break time you brought out maybe cookies, or you brought
out chipped out whatever package snacks, and someone else brought
out maybe sweet potato or whatever, yes, trans as are
the person who brought out the sweet potatoes would get
(24:25):
bulo lees or told, oh, you can't afford a BFD
And it's you're right. It speaks to a decolonization that
needs to happen. Right, reminds me of a young kid
that could once when we moved back to twenty fifteen.
In twenty seventeen, I started cooking a young kid. He's
a soccer kid. He's a soccer player, and his mom
(24:45):
was like, this kid is so good in soccer, but
he's he he was obys. So went and I talked
to the kid and asked him what does he eat?
And then it was the sausages that whatnot. That's the
kind of food. And I told him, you know, it
would be nice to start it in domain wash it. Yeah,
I mean it was like an automatic in this. So
(25:05):
I asked him, so, who's your favorite soccer player? Who's
he the soccer basket? Why is the soccer player? So
he tells his favorite soccer players. I go online and
I google what does this guy eat? Yams? Yams are
super tapo yams and whatnot? And I go and this
is what this person and I could see it in
his face, a young kid. What that tells me we
(25:27):
experience because I made that mistake as well. We experience
we push on our shame to our kids. Because this
weekend I had a function and I met a similar story.
But this lady was telling us about her nephew who
plays soccer. And her nephew always tells a mom, I
want my daughter, Oh my goshes sweet potatoes or roots
(25:49):
because he's he's eight years old. Because I had to
question that. He says, I don't want bread because when
I ever have bread, I get hungry very quickly, an
eight year old, And I asked her, are you like
he knows himself? And I was like, these young kids,
I feel like they're coming out of the yeah, with
some knowledge. I don't know. But it's us as parents
(26:12):
recognizing we do pass on our insecurities and the shame
and the shame to our children.
Speaker 2 (26:18):
Tell me about what did you have to heal? There's
something I talk about in terms of willpower. What did
you have to heal to get to the point where
willpower is something that you can tap into so that it.
Speaker 1 (26:33):
Aids your nutrition and your fitness goals? What did I
have to heal? I think for me was to make
peace with the fact that I could figure a sustainable
way to eat, to leave and not feel like I
am adding on something different, something foreign. So I've always
(26:58):
been spotty for my young age. Okay, I had to
accept that who I am accept because I actually did
try to run away from who God created me to be.
So literally, girl, I was a tomboy. When I tell
folks I was a tomboy, I mean I used to
climb to my trees. And because we're five girls, so yeah,
and can you imagine this is about the party. Yeah,
(27:18):
across the street you can hear the kids playing and
you will like to listen. Your girl would join up
the man, jump over the fence and go. So that's
who I was. But at some point there's a part
of me that was running away from that, your heart
of me. So I had to accept this is truly
who I am. That's number one. Number two, I had
to accept that I can truly because there's a part
(27:41):
of me that thought, I don't think I can eat
my traditional foods. It was so there and it took
I mean I would eat and feel guilty like gosh,
I mean, I love and enjoy this food, but there
was guilt associated too. And it's after trying it over
and over literally like I would chup with every that
was our thing each And I love chapel because chapel
(28:03):
for me is the connection with family, going to my
grandfather's house, the memories that cousin. So when you tell
me not to each chapel, you're breaking that part of memory.
So it was accepting and it took me many years
to eat this and to trust me. Oh my god,
by the way, I've actually maintained. Not only have I maintained,
I actually look amazing. So it's to accept that. Lately
(28:27):
over the last four years, so I jumped into perimenopause
and that has well, girl, let me, how is that? Man?
This is where you put like you know, I don't
even know. It's a drums like confusion. It really, that's
the way shout up for me. Complete at a confusion
because I was doing exactly what I've done for two
decades that has sustained me for two decades ain't working.
(28:51):
It's been one of the worst and I have slow
and the worst part then my girls, both of them
left home in college, so empty nesting now that was
and I don't like that word either. Okay, I don't
know why the empty I don't know. Yeah, it's heavy.
(29:13):
It's a heavy word. And also because I've also quite
struggled with that transition, that's been quite a struggle. So
these last couple of years have really been I have
been all over and I've saw I'm actually on a
healing journey. I'm actually seeing somebody. I'm seeing a therapist
to help me on this transition because I've done everything
(29:34):
I know to do, but it wasn't working. And that's
why I always say, remember I said to drop the ego.
Every time you're trying to do something with the template
that you have and it's not working, always look for help.
Always ask for help. Get someone who's ahead of you,
because they'll be healthy. Because now I'm beginning to see
the shift. I'm not only feeling better on the inside,
(29:54):
because listen, I wond there because one of the things
that happened. If I share this is they said present
she told me. While my mind was okay with going,
my body wasn't ready to go to therapy. No, no, no,
my kids leaving kids to leave because I knew what
needed to happen, but my body wasn't ready. So we've
been working on connecting that together. But as you've been
(30:17):
doing that, girl, a lot of stuff's coming up that's
not even related.
Speaker 4 (30:23):
Like therapy.
Speaker 1 (30:27):
I hated it. I love it. Yeah, because she then
said because after like very much is like your therapy
has been really good, in fact that she's show me
you've done really well. But then she mentioned, but there's
this issue, doesn't ye. And you know what I told her,
I promise I'm gonna come because I truly love how
I felt. Once I got to understand that I will
come and we're going to figure out all this things. Yeah,
So I continue to show up and I say, it's
(30:48):
so we need to ask about hearing. Yeah, it's a journey,
it's a process, and there's no shame in seeking help.
And there's no shame because our generation who were not
once who did therapy. Can I give you a quick
seven twenty eighteen. Okay, so many sorries. I love that.
I love that. Yeah, share. The twenty eighteen I was coaching,
(31:09):
and I tend to coach younger professionals, and in twenty
eighteen two, one back to back they left and something happened.
I was like, this breed is in fact, that's what
I said to me. This breed is different because as
I looked back at the notes, the last one who
left my office was a lawyer. But it's almost like
(31:30):
my eyes finally opened and I went back to all
my notes and I was like, these guys are so
self aware. And then I literally said to my office like,
was I be self aware? I was like, and I was.
I was being honestly, Even now I don't think I am.
This is when. Yeah, this the stuff I'm doing now
is what a lot of young professionals hapened. And I
(31:53):
love that for us because no one's gonna give you
any and self awareness is the key to that. Yeah,
that is the key. That is the key. And So
if some.
Speaker 2 (32:02):
A woman is watching this right now and wants to
optimize her fitness and her nutrition in a way that
serves her, yes, where would you say she should start?
Speaker 1 (32:17):
Perfect? So first assess why do you want to do it? Why?
You got to be clear on your wife, because your
wife is what drives you and it's what takes you forward.
And let me just give you a quick tip. It's
not about a look that's going to dissipate very quickly.
You've got to go deeper than the look because it
really below the look. Like I tell you why I
do it. I do it because I want freedom. What
(32:38):
freedom I think about myself and I give this has
helped me and has so many of my clients. And
I want you to think about this. Always think about
yourself at one hundred years from now, yeah, and then
ask yourself what would I have done in that moment?
So at a crossroads, always project forward and then ask
what would you have done me be very clear on why.
(33:02):
So for me freedom when I look at a hundred,
I want to be walking up the stairs. I want
to be truly, I want to be able to be
as flexible as pose do the things you enjoy cook.
I want to do the things that I don't want
to be dependent on anybody. So I'm doing this right
now for the future. So be clear on your why.
The second thing, once you're clear on your wife, you
(33:22):
don't need to start overnight, and you don't need to
overhaul everything at once. If let's say for you you're sedentary,
you don't you don't walk, you're sitting in your car
when you go to your office your signal day, you
can say, you know what, for me, walking is what
I'm going to start with. And do know I'm telling
you don't despise these small steps because they add up
long term. So you can start by walking, and you
(33:43):
can say, okay, instead of seven days, can I do
three days in a week stay consistent for a month
for those three days. Now, what you're doing is you're
doing these three days, is you're building confidence within yourself
to tell yourself because you do not know this is
a habit you haven't done before, wilding confidence to be like,
by the way, that wasn't too bad. Yeah I did it.
(34:04):
I did it. I can add one more day the
next month, at another day, until you feel this feels
like my sweet spot. The mistake a lot of people
make is overhaul. Yeah, overnights comes at like one am.
You're gonna change the next day. You're going to like
ten kilometers walking in zero from zero to and that's
(34:27):
why you burnal it. And there's also a mind component
to that. Our brain does not like change, drastic change.
So you really must understand, even when you're feeling well, yes,
and I love that you want to do the ten K,
you've got to start gradually so that remember we said
build the confidence. Yeah, but we're also creating neuroor pacers
in the brain and your brain is beginning to understand, Okay,
(34:47):
there's a new happy starting and it's not it's not
scary to the brain because the brain does not like
scary things. Yes, it likes comfort, and that is why
it puts everything in the subconscience so that we automate life. Yeah,
that's why when you're trying to change so quickly, Yeah,
it's like a girl. No, we ain't doing it. That's
(35:08):
too much, too fast. Yes, let's go back to what
we already know. In fact, it will tell you go
back to sitting down. Can you see how you non
negative and the very thing you want to do? So
start to look. By the way, even forget those three
days a week, even if it's one day a week,
it's going to make a difference because what you're doing
(35:29):
neuropathos in the brain building confidence. It's not so scary.
Confidence within yourself. Yeah, by the way, that wasn't bad.
And then I will caution you not to think this
is not working, because that's not what then stops a
lot of us from doing the work. That's what stops
us because like what am I I'm not doing anything.
And then you've got to go back and ask yourself,
(35:49):
how many years have you been sitting down here? This
is it. It's gonna take you a very it will
take you sometime. So give yourself compassionate and give yourself grace,
but keep on showing up. So do not give up,
and keep on showing up. So that's I'll tell you.
So focus on small, sustainable steps that you can do.
The second thing when it comes to nutrition. So that's
(36:10):
on fitness. But if I may add on strength training
because I think for me that's huge and it's important
especially for women. Yeah, a lot of women tend to
be scared. They say, oh, I'm going to look like
a man. But I'll tell you, we don't have enough
testosterone in our bodies to look like men. So focus
on strength training one to two times a week. By
the way, if you've come from nothing, that you eat
will and you're stay consistent even thirteen minutes.
Speaker 2 (36:33):
Yeah, I feel like I'm the what's the last profile,
the one who knows but doesn't do, don't care to do.
Speaker 4 (36:39):
Yeah, I mean I care, but you it's like I know.
Speaker 1 (36:44):
Yeah, but I'm like hair, they don't do you know
when you're not doing? In fact, that's a question. I
don't even have an answer for you. I don't. I don't,
and I'm enjoying, like building a fitness routine, the things
that I'm doing, so I don't have fears about you.
I look like I'm in fact, I find like I
thrown unlautiful for women. But yes, we can, we can
(37:13):
unpact that, we can pack that. But it's this whole aspect. Okay,
So strength training, Yes, one or two times a week
that should suffice. If you're already doing three times a week,
that's more than enough. Yeah, that's really modern enough. Like
I'm not saying we're gonna kill us, kill ourselves. But
also like I see you picking up you're going to
the garden. I see walking. That's also really good. If
you're climbing up hills, that's resistance because you're resisting gravity. Yes,
(37:38):
so that's good because you're working, you glute that we
don't minimize that using the stairs. That's also really good.
If you don't have access to strength training, can you
do your body body weight exercises. See when I stand
and I sit in a chair, it's a squat. Yeah,
that's spot So you can do those like I like
to do bathroom scots. So I always tell my people
when you go to the bathroom, to tend squats every day.
(37:59):
So if you go to the room three, four or
five times in a day, that's we've just got a day.
So it's easy, it's doable. Okay. So that's in terms
of fitness. When it comes to nutrition, I want you
to think about a garden, yeah, or a farm. What
do you see in a farm, Vegetables, legumes, like, just
think that way. Anything that comes in a farm that
(38:19):
should be what constitutes the majority of your plate. Animals,
we have chicken, goat, cow, if you're an animal eater, plants,
so consider that's what should be in your plate. Anything
that's in a factory, that's in a box. Reduce that
as much as possible. I think I find that to
be the easiest way to explain that. If you eat
(38:41):
that way most of the time, remember what we're talking
about earlier. Your body just feels and then just once
now that and it will create. So many of my
clients were writing with like cruisine. Do you know even
my daughter is craving a salad. I have never understood
how bad, Like I never thought this. It happened myself
craving school. It's like four pm in the house for
(39:09):
some chaos, and I was like, what am I just
just on scuma Now It's it's very biological. So you
have good quickly good bacteria. Got bacteria in your cat right,
Your gut microbiome is what houses digestive truck from your
mouth all the way to you. In that whole system,
we then have whattoon is your gut bacteria. So I
want you to imagine a forest. A forest is all
(39:30):
these different trees, or a garden with all these different
plants that are there. So the bacteria, the good bacteria,
feeds off of the what you're eating. If you're eating
the right foods, you're going to multiply more of the
good bacteria in your gut. And so I want you
to see what's sprouting the vegetables. That's because the good,
(39:51):
good bacteria has been it's being has been fed, then
me have the bad bacteria. The bad bacteria is what
causes low energy. You're craving all the wrong foods. You're
sleeping all the time, your mood is low because you're
eating the process foods, the sugary foods, the foods that
your body does not even know what to do with.
You're going to cultivate more of the wrong foods. So
when you switch literally do this even three days, eat
(40:14):
most coom a wiki, eat more beans, it's more homes,
you will notice exactly what you're saying. You're going to
crave more of the right food Yeah, because it is
so wide is there's a lot more of them copulate.
It's more of the good bacteria. Okay.
Speaker 2 (40:30):
So, and I love how you've you've broken down what
should be on our plate, because sometimes the language can
be so technical that you're like, what do you mean,
what does that mean?
Speaker 1 (40:38):
Yes? Right, yes, So look at your plate and you
should be seeing more of what's grown fatally, that's simple, okay. Yeah,
So any other types for nutritio I will throw another
tip because of because we not have supermarkets more the
socle so it's almost like foods are available most of
the time around the clock, and farmers are becoming most crooked,
(41:00):
more smart about keep foods growing. Yes, more manipulated. Okay
said that more manipulated. So think about seasonal foods. When
we eat when foods are in season, it's sort of
like we need to we need to go with their
natures breathing. What's in season, it's a vocado season, you
(41:21):
eat more of those when it's not a vocado season.
Add other foods because the idea is to populate our
gut with different types of food and the more the variety,
the better. So think about beans. We have nuts, you
have schoolas territory, managus. We have black beans or white beans.
We have rice, we have ugaicha, like a variety of
(41:45):
plants in your gut. And do that on a regular basis.
I'm telling you your body will think you. You will
feel better, your energy is can be good. You're just
gonna be just You canna get back to yourself, you
really will, yes, go back to nature. And if you're
having a hard time doing that, then you might want
to ask yourself, really what is going on. So there's
(42:06):
the decolonizing, there's a shame, there's a poverty, yes, start
working on that, changing the language. But yeah, because at
the core of you, that's what's going to be produced.
Whatever the core of you is and whatever your beliefs are,
that's what's going to drive your behavior, that's drive your habits. Yeah,
so we've got to get to the core of you.
Speaker 2 (42:25):
And in fact, when we close the the episode, I
want you to give at the top where I met you,
you gave you broke it down so well, you had
these letters.
Speaker 1 (42:36):
That's what I want you to leave perfect. All our
manneralists women with perfect. Right before we get there, you
talk a lot about coaching, and now I'm intrigued when
someone comes to see you for coaching, what will they
go through because it feels so extensive. It does. It
is because it is. It is at SIE And the
(42:56):
way we've broken it down is we've broken down to
the nutrition components. So that's six weeks. So we work
focused on nutrition, and we touch on the mindset. We
do touch on mindset, and we help the ladies begin
to think through referring. In fact, when I'm coaching them
within those it's actually seven weeks, I call it sixx,
but three seven weeks. We always give them a bonus week.
(43:16):
So in those sevens, even as I'm coaching them, what
they realize when they come on the coaching calls. A
lot of what we're coaching is mindset. It's not other nutrition.
Once they understand the food, once they begin to let
go of what it is that they were holding on to,
that's when they're able to apply because there's something that
was holding them back. So in that program it's called
(43:36):
hay Sugar. So the first week we focus on mindset
that we really it's heavily nutrition. Then from there were
now focus on mindset. It's called hair Sugar Life Mindset HSLM.
In this life mindset is not aware. You can neither
set up for a whole year, six months or three months.
Because now this is when we go. We go and
(43:58):
the ladies. It's such a beautiful women because they share
their stories. And honestly, because we record everything, someone be
like let's not record this, sure not gonna record it,
and they will just open their hearts out and we're
gonna help them just deconstruct what it is that they're
going through. Because usually you'll be like she'd be like,
last week I went to work and I just noticed
(44:20):
the whole week at a round four pm. I was
just sitting let's say crisps, or I was just inking
cookies or I or that from the TV, something I
haven't done in a while. And so the question, Okay,
so what's going on, She's like, no, it's just busy
at work? Is usually this busy at work? Usually? Yes?
What else is going on? Then you just see someone pause, Yeah,
(44:41):
my husband and I And so now we're gonna delve
into that what's going on? And what you find is
she did she's not speaking her truth, she's not speaking up.
So she will have homework. Girl, you gotta go and
address one to Sue for issues, go talk them out.
She'll come back. She'll be like, oh you will not. Yeah,
it's like a whole new human being. So that takes
(45:03):
a minute because again, the inner work did not happen overnight. Yeah,
some of that work started from childhood. The damage, the
stories we've told themselves, the word, the words take and
how they chose to interpret those words. These things hurt
a lot of us and had a lot of women.
So that's the stuff that we do and said the
(45:24):
prove that is so wonderful. Thank you for the work
that you're doing. I know someone who who is actually
you're coaching someone I know. They yes, and they say
you've done incredible, Oh my goodness, thank you. And then
in closing, I want you to leave what you said
(45:46):
when I first met you because I couldn't get my
phone or pen quick enough to write it, but I
just thought it was such an incredible way for women
to start seeing their habits and mindset and belief as
linked as linked. Yes, and we'll actually tie it into
it's actually tied so beautifully into what we're talking about,
because the first thing I want us to do is
when women, when you find you do not have capacity
(46:09):
to be able to function, to do the things you
know you need to do, whether it's at work, whether
it's at home with the kids, whether it's at with
your husband, whether it's with your in laws. When you
find something you used to do very easily, but now
there's something in you that is just you're not able
to get out of bed, you're not fi function, you're
(46:29):
not functional. The first thing you want to do is
identify what that issue is. Identify and that's the sea,
which is you got to look at the circumstance. Okay,
that's the sea circumstance. What is a circumstance. A circumstance
is something that you and I will look at. For instance,
we're going to look at this backdrop and we'll say
it's yellow, and it's green, green and yellow, and there's
a this is brown or whatever. Yeah, it's wrong. Can
(46:53):
we all agree that that's a color? I mean there,
maybe you know that there's different colors shape, but as
you just go it's yellow, it's yellow. We're all going
to agree with yellow. But now the next thing we're
gonna do is what do we think about those colors?
The last next one is tea. I might look at
it and say, okay, this is your studio, so let
me be cause you love it, that's why it's here.
(47:13):
So let me take the opposite whatever. What do you
think about this backdrop? I think yellow like what it
makes me feel happy. And the line it's the green.
The green is like depth soul. Yes, No, when I
look at it for me, it's to it's creams too much.
(47:35):
The green I would have done lighter green. Okay, so
we look at a circumstance, but both of us are
going to interpret it very deflently that's what we think
about it. So that's your thought. Based on that thought,
by the way, you actually jumped into the next one,
which is an f it's your feeling. What does it
make you feel, because out of your interpretation of the circumstance,
(47:59):
you've cause you to feel something. So you see yellow
and you feel happy. I see this too much. Yeah,
for me, same thing, same circumstance, circumstance, but our thought
has been different. Our feeling about it is obviously going
to be different. And based out of that, that's all
we're going to take out make actions. That's the a
your actions. So for me, you'll not find me in
(48:21):
this room. I'm supposed to be podcasting. I'm supposed to
be recording when people in my energy is not as high.
You're just not as low. I don't like it, but
you let's go whatever. So your actions, and out of
those actions, the last one is your age. It's your habits.
That's not how you create your habits based off of
(48:42):
your thoughts and out of the way you interpreted the circumstance.
So you need to notice that linkage because then what
you want to do is if you're not able to
function a lot of what we do is we help
we look at a circumstance and I help you look
at it differently, and are you willing? First the question
is are you willing to look at it different Because
(49:04):
some people who want to just hold on and that's
your ego that's really holding on. But if you're willing
to look at it differently in a way that feels
absolutely true to you, yeah, you will feel different, you
will behave different and you're going to have a completely
different livestyle. So buntil the mindset comes in, it's well,
we're choosing to change the way we view things so
(49:27):
that we can create a new feeling, create new habits,
create create new actions which will then rehab that you
cannot sustain. I just thought that that is.
Speaker 2 (49:38):
Such an incredible way to break down so much and
even to understand why maybe a habit you're trying to
adopt it is like or even just stop your doctor,
You're like.
Speaker 1 (49:49):
Why is it so hard?
Speaker 2 (49:50):
It's like, okay, let me go back, go back, right,
go back, what's the circumstance?
Speaker 1 (49:55):
What are my thoughts? They then go down right and
if I may throw this quickly, your brain understands the
language of thoughts, Your body understands the language of feelings
and we will always have from our feelings always, so
when we're changing this, we're really looking to change and
where we feel about something.
Speaker 2 (50:10):
Yes, Roseanne, thank you so much, not only for coming,
but also for the work that you do.
Speaker 1 (50:16):
It's incredible and I always.
Speaker 2 (50:18):
Find it powerful when someone takes their own lived experience
and uses it to bless others.
Speaker 1 (50:24):
Oh, that's incredible work. Think right, Thank you, Thank you
so much. Honestly, I hope you enjoyed this episode. I
really did. If you check out the description, we have.
Speaker 2 (50:33):
Resources and links for you to be able to contact
Rosanne and benefit from the incredible work that she does.
Make sure you like this episode, share it with all
the manalists and almost manalists women in your life, and
subscribe so that you don't miss out on the next episode.
Welcome to for Manderalist Women.
Speaker 2 (00:02):
I'm your host adele On Younger, and this is a
space that is committed to naturing a new generation of
Shane free women who are ready to meet their best selves.
Speaker 1 (00:12):
In this episode, we're going to rethink our fitness and
rethink our food. Helping us do.
Speaker 2 (00:17):
This is certified fitness coach and nutritionist coach Rosanne.
Speaker 1 (00:26):
So, first, thank you so much for coming on our show.
I feel like I hijacked you. We were at an
event and I was listening to you talk and I
was just like, she needs to come on this show,
like now, you know. I loved how you spoke about
the guts about fitness, but also like mindsets and changing
how we view certain things as women. So thank you
(00:49):
for allowing me to hijack you. No, thank you, Honestly,
it's such an honor. I've told you this story and
I'm going to share it again. I watched you on
Lane and I recognized. I was seated with some of
my friends and we're just having compositions and in the
background YouTube was going on, and as it was going on,
we heard a voice that was challenging the President of
(01:09):
France and it was almost like all of us. We
just turned around to look to see who here's this voice,
and instantly I was so drawn toy so meeting you
at the event to why it was such an honor
and thank you for having me over, because I truly
love your work and I love how you think. Mostly
so even when you call this manner less, Yeah, celebrate
(01:31):
that good thing. It is a good thing. Actually honored
to be here, and thank you for having me. And
I can't re first of this conversition.
Speaker 2 (01:40):
Yeah, I think we can start off with something that
I think is an incredible mind shift.
Speaker 1 (01:44):
When I read just like one statement of what you do.
You said, I help women lose weight in a way
that is not painful or restrictive. Restrict Yes, yes, And
I thought, oh my goodness, what do I think about
when I think about diets?
Speaker 2 (02:03):
I think restrictions, I think pain. I think this comfort. Yes,
I think it's not comfortable. I feel like I'm caged
for a while. How can a diet not be this
thing that I'm thinking about?
Speaker 1 (02:16):
How can it not be? How can it not be
when you've been conditioned by the world, How can it
not be painful, restrictive? When always that's been pushed in
the media over the decades has been thin women, eat
in a certain way, restricting yourself, and they post and
they show you you to look this way. To lose
ten kilos in ten weeks, you would need to eat
a certain amount of a certain way or eat this
(02:39):
amount of food. And I tried those things. I tried
to fall Okay, I wanted to look that way, right,
I mean, let's just feel rate your condition and if
you see every every day, yeah, something makes you think
this is how it should be. And I lived in
the States and I remember thinking, I do not have
that kind of a body that is stick thin. I
(02:59):
have hips, I have thighs. Yeah, I know I cannot
look that way. And it took me a minute to
change my perspective, say, how can I look the best
that I can for who I am and the body
that I have. But that conditioning is what for me
going through that journey, trying to count food, trying to
measure my foods. Because I hired coaches to help me
(03:21):
lose my weight. Yeah, because I was medically OBEs at
twenty nine years old, I had high cholesterol and twenty
nine years old, I was given three months to lose
weight by my doctor and three months I needed to
figure out what I needed to do, and so quickly
my thought was, okay, I need to find someone to
help me. And so the first person tells me to
come to your calories. I was like, okay, that sounds
(03:42):
like a lot of work, and I have my daughter
at that time. Yeah. The second coach was like, okay,
how about I'll count the calories for you, but followed
this very specific mel plan. Girl, that's the first time
I heard about cottage cheese. I was like, what is
cottage cheese? Yeah, like I didn't know, so this is
many years ago, right, And then I was like, Okay,
that's gonna work for me. Then someone else is like,
(04:02):
how about you measure your foods? So I tried those things.
I literally went to Walmart. I got a scale, I
put on my kitchen table or supposed to take chicken breast.
Speaker 3 (04:11):
Oh yeah, and measure measure.
Speaker 1 (04:14):
And I could not even that step. I couldn't even
be able to do it because in my brain, I
was already tired, I was already exhausted. I was overwhelmed
the thought of Okay, I know I want to lose weight,
but is this really the way to go about it,
and so coming from my own struggle and figuring how
to do it, and then oh, then the other one,
(04:36):
this is the one that really cures me. I cannot
eat chapel, Oh my god. And I feel like the
further you are from Kenya, the stronger your love for Chapel,
and the strong seriously like we wanted all can you
foods because you're so far away. So even being told that,
I was like, I mean, how am I going to
live life? It wasn't making sense. So when it comes now,
(04:59):
I tasted all this together. It took a minute. It
didn't come overnight. So it was piecing together. Coaching my
clients as a new coach, taking them through almost a
similar journey that I had gone through, but then realizing, oh,
they're still gaining the weight back, they're still struggling. So
over time. Now, my background is psychology, so as part
of me started asking some key questions. So the first
(05:22):
one was, ninety five percent of women who go on
a diet, not ninety one percent of women go on diets,
ninety one percent. That's huge. Out of ninety one percent,
ninety five percent will gain them lose the weight but
gain it all back. So then there's something that's something
it's not working. So I started asking myself a question, so,
what's not working? And it's out of asking that question,
(05:43):
I started understanding it's not just about the foods that
we eat. We have to begin to deconstruct this, not
just from what we are doing, but what's going on
on the inset. So the first thing I identified the
diet culture. Second thing I identified it was not individual.
I'm you and I were different heights, different backgrounds. Yeah,
(06:04):
we're being told to eat the same and it can't work.
So I was like, Okay, that's not gonna work. The
third okay, I was in I was in America, so
even the foods I was being pushed to eat or
very eurocentric, so eat a lot of salads, cottage like,
eat foods I hadn't grown up with. Oh and then
I'm also been told don't eat the foods I've grown
up with. Yeah, and I was like, this is not
(06:27):
making sense. So I needed to figure something that would
make me eat for my body type, my traditions. Understand
that even the women that I'm coaching come from different backgrounds,
have different bodies, have different lakes have different cultural influences,
spiritual influences. I was actually gonna say, yeah, your wife
(06:48):
or even dieties. It's a different So I had to
figure that out. And so for me, I landed on
working on your mind the mindset, and that mindset really
now we go down into ad entity, into believes, into
your habits, into your skills, into your environment. We break
it down into all these other different areas. And that's
why it say nutrition is and this is the other thing, Adele.
(07:10):
Most people know what to do. Most people, especially if
you've been on a diet. You know you're supposed to
be a balanced diet. You need to eat your carbohydrates,
your protein, you're fat. That's a balanced diet. But it's
the application, the habit of it, and really getting to
the root of why do you continue to struggle? And
that's not the work, the inner work that we do
(07:30):
with my women to help them understand it's not that
you're not capable, it's not that you need to beat
yourself down, it's you really need to come back on
the inside and understand what's the root cause. Yeah, because
at first I want to share with I want to
hear from you before I share it. Rather, when did
you realize the diet wasn't working in the way it
(07:54):
was presented to you? Oh goodness, just my own journey.
So this was twenty So that was I was twenty
nine years old. It's twenty one years ago. Yeah is
that right? Ma? So its twenty and it truly was
on my own journey. That's when I figured it's not working.
But when it really landed that it's not working, as
a new coach trying to sort of I figured something different.
(08:18):
But I also realized my women, even though I give
them something that was sustainable, and none of them would say,
this looks doable, this looks sustainable, they still struggled. And
that's as like, what else is going on? It was
now we had to do that. That's when I realized
we gotta go inward. Yeah, because it's not working like
outside in, but you know, we need to go in out. Yeah,
(08:41):
that's when I realized, and so I worked on that.
I by the way I went back became I continue
to get different certifications to really understand the human mind, yeah,
human emotions, and the human body because it's all connected
because even before it used to be separated. Yeah, mind,
but there's no connection. My goodness. You see different people
(09:01):
for different things. Yeah, and none influences the other. But
that's the lie, gracious. It so influences everything in our emotions, inuence.
In fact, let's start. The food that you eat is food,
is information. It's going to influence your gut one way
or another. What is in your gut? What hous in
your gut? You have all this like seratooning, that's your
(09:22):
mood booster. Whatever you eat in there will affect your hormones,
which will affect the way you show up. It's so interconnected,
and that's why I tell folks food is not just food. Yeah,
food is a love language. You need to understand that.
But if you find yourself struggling, then we need to
go in it to understand what's the cause of all this.
(09:42):
My issue used to be snacking.
Speaker 2 (09:46):
Oh my god, I feel like I can chick hated
to see me covering a ks any pack of crisps
I can. I can even advise you on the best crisp.
Speaker 1 (10:00):
Let me go on. Its are very like hard visions
are not like.
Speaker 2 (10:05):
That's how dedicated I want want to write snacks right,
And I remember listening to a doctor talking about it,
and they said, when you're about to snack, ask yourself,
why why this.
Speaker 1 (10:18):
And why now?
Speaker 2 (10:20):
And most of the times you'll find an emotional answer usually.
Speaker 1 (10:24):
And I really was like, oh my god, that's so true.
Like I would suit myself with food. It was a snack, right.
If I felt there was nothing I was doing, I'd
be like, ah, let me just dub a pack of
Christy you guy, of course, you know. And it was
completely linked. But a lot of inner work that I've
been doing for completely unrelated and related issues. I think
(10:48):
I just woke up one day and I'm like, why
am I not snacking as much like what's happening?
Speaker 3 (10:53):
What's going on?
Speaker 1 (10:54):
I was going shopping and I'll pick fruits and before
my house would never not have crisps like this, right,
So it's true what you're saying, like the inside you
have to work on the inside. And what I'm hearing
you say also, there's an emotional component of something that
you were dealing with emotionally, and you are using the
(11:15):
crisps as a way to mask the thing that you
were dealing with internally. And that's why I say, once,
if you find your grazer like you used to be,
which is where you're reaching for all these snacks with
crisps that I mean, listen, you go to the store
and you're standing and you're like, I look this up
too hard keeping you or even find the the store
that stocks the one you know how bad? And there
(11:39):
is a local crisp manufacturer. I even't thought should I
just call his number so that I can just be buying?
Oh my goodness. And I think at that point and
I was like, is this normal? Can I give you
a quick story because that reminds me. So when I
was overweight, Remember I told you my doctor gave me
three months. So when I was like, your medic, your bees.
(12:01):
So one of the things I used to do before.
Then my husband is going to called a bean spender
and we're free spender. Yeah, so we I was like,
you know, because we're trying to save money, let me
look for the producers of this thing. So by the book, Yes,
So there was a corn chowder that I loved. This
thing was made out of corn, butter cream, bacon. I
(12:25):
mean the best thing ever. But that thing club may
don't care, but I found them. It was literally a
man from our house in Lower Massachusetts. I can tell
you where it is and you rationalize it right having money, Okay,
So I hear you, So I hear you, and that
you know what. Okay.
Speaker 3 (12:45):
So now we're doing the inside where we go into
our mindset, right because now we've established even if you're dieting,
et cetera, and your food habits, there's something that maybe
have happening.
Speaker 1 (12:58):
And what do you find.
Speaker 2 (13:00):
Are the common links that are linking, like with our
food habits and our emotions.
Speaker 1 (13:06):
So a couple of things. I've actually identified four personas okay,
and by they probably can share the link because I
have a free queize that I give folks. Okay, yeah,
you know what it does. It helps you identify your persona,
which helps identify what's behind. Okay. So we have the
diet hoppers okay, so this is someone who has been
just done diet of the diet. Yeah, and so they
(13:26):
hop from one so they do not Okay, let's go
to so we call them Helen the hopper Okay. And
then we have the critic. Since the girl who has
probably has had a body, her body has changed over
the years, whether it's through babies, your body having stretch marks,
and then she's also a perfectionist. So this one is
(13:48):
she judges herself. So the way she approaches even her food,
it's that mindset of harshness. It's gotta be perfection. She's
judging herself, So we call her Judge, Judy, Helen the
hopper and Judy Okay. Then we have the emotional girl.
This is the one. This is you know it's me right,
(14:11):
I'm the problem is so this one is the one
who gets triggered by all emotions, yeah, good or bad.
But her predisposition is whenever she's feeling any type of emotion,
it's so much in her body her nervous system cannot
hack it. Let's grab those curists to help quiet what's
going on on the inside. But you start with so
(14:33):
you have two things that are happening. You don't deally
that emotional issue, but you've added another thing where you're
dealing with it in the bad way. So we call
her emotional Emily. Hi, I now you doing girl? Are
you doing? Okay? And then we have the last persona,
which is she's aware, she knows, she I mean knows everything,
(14:53):
just doesn't quite do what needs to get done to
take care of them. So we call her don't care, Dolly,
So aart of that this is not and this was
based on truly the women that we've been coaching over
the years, and I was able to identify these are
the main issues majority of us women struggle with. So
(15:14):
once you're able to identify, imagine, imagine. Let me telling you,
if you get this part, you really don't need to
diet again, because why that's the inner work you will
need to do. Once you do that in a work,
you will have more capacity to be able not to
apply the application which is not with its food. Literally
live life in freedom, because what this has done over
(15:35):
the years, it's clogged you up on the insight. And
this persona is how you have been able to deal
with the difficulties of life, and you use that through food.
And that's how we've come up with that.
Speaker 2 (15:48):
Isn't it crazy that all of these personas and how
they're moving is based on emotions, based on emotion and
manifesting in nutrition and like your food has and your
food had it.
Speaker 1 (16:01):
And also obviously the diet culture. Remember that's something that
has happened for years and years. If you think about it,
they'll go back to our grandparents and even a four fathers.
Most of them did not struggle with lifestyle diseases. Most
of them are not overweight. In fact, the selling may
We had friends over the weekend and are telling them,
you know what's been so interesting Now when I travel
(16:22):
and I go to America, I knew when I lived there,
I didn't see it because it was normal. But in
America is the most obyest nation in the world. But
now when I go there, I look and I'm like, oh,
my goodness, this is not normal. But because they're trying
and we're trying to help people in that sense, it
(16:43):
then goes to the other extreme. What extreme does it
go to? It's commercialized. Yeah, and when it's commercialized, we
then start coming up with all these different programs and
food that we need to deal with to help this
obys issue. But we don't deal with the emotional issues ourselves.
So we've been told, oh, buy these bars or buy
these drinks. Oh, there's a new program that are abandoned.
(17:05):
It's always abandoned, and that's why the problems continue to persist.
So if we dealt with the emotional, the underlying issues,
and then what people and I pray to God, people's
eyes are open, they will realize it's not the foods
that we're buying packets that everyone tells. You know, by
the way, let me just give you. Let me give
you a quick tip. If you ever go to buy
(17:27):
food and you see the label is advertising gluten free. Okay,
finally could be gluten free, and that's fine, but it
says protein, fiber, vitamins, etc. I want you to run
away from that food. That's not what you buy because
what they've done is they've stripped of all the minerals
and they've added synthetic and you can get those things naturally.
(17:48):
I'm not going to go and sell or patent spinach.
I can't patent millet. I can't patent storgum. Yet these
foods have healing properties. But I can patent a pruitin
bar which has spinnuting there, it has some milleting there.
It does not make any sense. So the problem becomes
(18:10):
two food there's obesity in one end, but trying to
solve it in a different way. So the way people
are solving it instead of going to ancient wisdom, ancient
foods that our parents eat because in the middle somebody
gotta make money. Truly, health of our health.
Speaker 2 (18:28):
And what's We're so lucky because we live in a
country where theseus are just more accessible, right, and they're not.
So I think even it's more normal too to eat
the spinnerch Yes, yes, yes, yes, I think I remember
when when the grocery stores started having like pre cut
(18:50):
things or whatever, and like vegetables pre cut and wrap.
Speaker 1 (18:55):
Yes, I still remember thinking this is strange.
Speaker 4 (18:59):
Also, like you know, up time to cook, well, listen
doing that, Okay, But that speaks to that what's normal
for us is being able to get your fresh veggies,
get your fresh fruit.
Speaker 2 (19:13):
Yes, but isn't there still a mindset that we have
when we look at our cultural food There is.
Speaker 1 (19:19):
A huge mindset. And I'm so glad you've talked about
that because in the urban centers specifically, and this is
the majority of women that I work with, who are
mostly in the urban centers, they're running away from the
cultural foods and they're running towards Western foods because Western
foods there is a perception that this is better. Yeah.
I can give you a quick story. So I was
(19:40):
coaching one of my aunt my aunt in twenty twenty
and as I was coaching her, so one of the
things that I like to do is again that inner work.
Because she's like, I've tried all these types. I'm like
truly asked us. So what she did and should did vegetables,
I sho did some carbs, and I should be fruiting
and I should have some fat in there. So she
knows she is why are you not able to do that?
And just as we continue unpacked, this one thing that
(20:01):
came up out of a couple of other issues, but
one that came up was as a young girl. She
also grew up in shak she's my dad's sister police
you know, my polygamas. So she comes from the youngest wife. Okay,
so she she's on He used to wake up cook
for the family. So she would wake up, go to
the shamba behind you know, in the backyard, which is
the most beautiful thing. She would grab like all the spinnut,
(20:22):
the whatever was needed and sheould prepare breakfast for the family.
And that's what she used to do on a regular basis.
So this day during the school holiday, she goes to
Narruby to her brother's house. Now he's the oldest he's
her uncle or oldest uncle his at what made it
and his on not used to help this at the
younger people what to do in life, et cetera. Anyway,
so she goes to Narobi is a professor, and she's
(20:42):
in his house and she says, when she woke up,
she smelled something she never smelt before. So she goes downstairs,
goes into the kitchen and she says, sausages, she's with bread, yeah,
with jam with batter, and that's what they had for breakfast.
And as a young girl, she made the decision that's
the life that I want. Because see she's looking up
(21:03):
to her uncle, her brother, who's my uncle. She's looking
up to my uncle, her brother. She's looking up to
her brother, and he's made it, making it look like this. Yeah, sausages, bacon,
daddy bread, jam, margoring, by the way, white bread, get
rid of it. Marguring get especially margoring is one of
the worst things. Jam that's all sugar. Yeah, And she
(21:27):
says she I mean it was such a hard moment
for herself, because she says, because the minute I left home,
I never went back to those foods. Now, as I've
coached some of my clients, not all, but there's some
who still have a bad relationship with those foods because
to them it's poor man's food. To them, it represents
poverty and to them and I understand, you know, because
(21:47):
not all of us grew up in a household where
maybe we had everything, and for us, in our mind
was like, we're not wealthy. These foods that we didn't
represent poverty. Yes, and then because we can, so it's
almost as if once we get out of poverty, once
(22:08):
we will we shame those foods. We do not want
to be associated with those foods. And that's when the
disconnection starts. Yeah, because we're now not only shamed, shaming
ourselves looking at foods that we've never grown up with,
foods that are manufactured in the factories, foods that are
not man made, and these are the foods that have
caused all these problems over the years. And so now
(22:30):
my whole thing is, can we begin to change our
relationship with our foods, with our gardens, literally go back
to the way our grandparents ate and lived. It's so simple.
But what we do now is we decolonize our mind.
And you accept this is the other part, because most
of us are also in a state of denial. We
(22:52):
deny these foods, and we even deny that we are
eating these foods because we are we don't like So
there's an element of denial. There's the hard truth to
like sit with right. So if you can accept you
are wrong, because most of us don't want to be wrong.
But if we can hamble ourselves and build, and you know,
(23:14):
Ego drop that like truly, Ego can freep most of us.
But just accept, Okay, I had a wrong mindset and
I'm willing to shift. And when the shift, what I'm
saying is in with the shift, you don't have to
make changes overnight. You can still continue doing those foods
once in a while. So if you did them maybe
every day, can you do them three times in a
week to incorporate exactly then overtime, notice how your body
(23:38):
feels and your body what abound once you start giving
it what it knows it inherently, it's almost like now
you're talking, and then it'll actually start craving that those foods.
So you'll even find yourself letting go of the sausages
very easily because your body is like, yeah, they've been waiting, girl.
(24:03):
But I was also going to add yea even if
you think about when we went to school. If during
break time you brought out maybe cookies, or you brought
out chipped out whatever package snacks, and someone else brought
out maybe sweet potato or whatever, yes, trans as are
the person who brought out the sweet potatoes would get
(24:25):
bulo lees or told, oh, you can't afford a BFD
And it's you're right. It speaks to a decolonization that
needs to happen. Right, reminds me of a young kid
that could once when we moved back to twenty fifteen.
In twenty seventeen, I started cooking a young kid. He's
a soccer kid. He's a soccer player, and his mom
(24:45):
was like, this kid is so good in soccer, but
he's he he was obys. So went and I talked
to the kid and asked him what does he eat?
And then it was the sausages that whatnot. That's the
kind of food. And I told him, you know, it
would be nice to start it in domain wash it. Yeah,
I mean it was like an automatic in this. So
(25:05):
I asked him, so, who's your favorite soccer player? Who's
he the soccer basket? Why is the soccer player? So
he tells his favorite soccer players. I go online and
I google what does this guy eat? Yams? Yams are
super tapo yams and whatnot? And I go and this
is what this person and I could see it in
his face, a young kid. What that tells me we
(25:27):
experience because I made that mistake as well. We experience
we push on our shame to our kids. Because this
weekend I had a function and I met a similar story.
But this lady was telling us about her nephew who
plays soccer. And her nephew always tells a mom, I
want my daughter, Oh my goshes sweet potatoes or roots
(25:49):
because he's he's eight years old. Because I had to
question that. He says, I don't want bread because when
I ever have bread, I get hungry very quickly, an
eight year old, And I asked her, are you like
he knows himself? And I was like, these young kids,
I feel like they're coming out of the yeah, with
some knowledge. I don't know. But it's us as parents
(26:12):
recognizing we do pass on our insecurities and the shame
and the shame to our children.
Speaker 2 (26:18):
Tell me about what did you have to heal? There's
something I talk about in terms of willpower. What did
you have to heal to get to the point where
willpower is something that you can tap into so that it.
Speaker 1 (26:33):
Aids your nutrition and your fitness goals? What did I
have to heal? I think for me was to make
peace with the fact that I could figure a sustainable
way to eat, to leave and not feel like I
am adding on something different, something foreign. So I've always
(26:58):
been spotty for my young age. Okay, I had to
accept that who I am accept because I actually did
try to run away from who God created me to be.
So literally, girl, I was a tomboy. When I tell
folks I was a tomboy, I mean I used to
climb to my trees. And because we're five girls, so yeah,
and can you imagine this is about the party. Yeah,
(27:18):
across the street you can hear the kids playing and
you will like to listen. Your girl would join up
the man, jump over the fence and go. So that's
who I was. But at some point there's a part
of me that was running away from that, your heart
of me. So I had to accept this is truly
who I am. That's number one. Number two, I had
to accept that I can truly because there's a part
(27:41):
of me that thought, I don't think I can eat
my traditional foods. It was so there and it took
I mean I would eat and feel guilty like gosh,
I mean, I love and enjoy this food, but there
was guilt associated too. And it's after trying it over
and over literally like I would chup with every that
was our thing each And I love chapel because chapel
(28:03):
for me is the connection with family, going to my
grandfather's house, the memories that cousin. So when you tell
me not to each chapel, you're breaking that part of memory.
So it was accepting and it took me many years
to eat this and to trust me. Oh my god,
by the way, I've actually maintained. Not only have I maintained,
I actually look amazing. So it's to accept that. Lately
(28:27):
over the last four years, so I jumped into perimenopause
and that has well, girl, let me, how is that? Man?
This is where you put like you know, I don't
even know. It's a drums like confusion. It really, that's
the way shout up for me. Complete at a confusion
because I was doing exactly what I've done for two
decades that has sustained me for two decades ain't working.
(28:51):
It's been one of the worst and I have slow
and the worst part then my girls, both of them
left home in college, so empty nesting now that was
and I don't like that word either. Okay, I don't
know why the empty I don't know. Yeah, it's heavy.
(29:13):
It's a heavy word. And also because I've also quite
struggled with that transition, that's been quite a struggle. So
these last couple of years have really been I have
been all over and I've saw I'm actually on a
healing journey. I'm actually seeing somebody. I'm seeing a therapist
to help me on this transition because I've done everything
(29:34):
I know to do, but it wasn't working. And that's
why I always say, remember I said to drop the ego.
Every time you're trying to do something with the template
that you have and it's not working, always look for help.
Always ask for help. Get someone who's ahead of you,
because they'll be healthy. Because now I'm beginning to see
the shift. I'm not only feeling better on the inside,
(29:54):
because listen, I wond there because one of the things
that happened. If I share this is they said present
she told me. While my mind was okay with going,
my body wasn't ready to go to therapy. No, no, no,
my kids leaving kids to leave because I knew what
needed to happen, but my body wasn't ready. So we've
been working on connecting that together. But as you've been
(30:17):
doing that, girl, a lot of stuff's coming up that's
not even related.
Speaker 4 (30:23):
Like therapy.
Speaker 1 (30:27):
I hated it. I love it. Yeah, because she then
said because after like very much is like your therapy
has been really good, in fact that she's show me
you've done really well. But then she mentioned, but there's
this issue, doesn't ye. And you know what I told her,
I promise I'm gonna come because I truly love how
I felt. Once I got to understand that I will
come and we're going to figure out all this things. Yeah,
So I continue to show up and I say, it's
(30:48):
so we need to ask about hearing. Yeah, it's a journey,
it's a process, and there's no shame in seeking help.
And there's no shame because our generation who were not
once who did therapy. Can I give you a quick
seven twenty eighteen. Okay, so many sorries. I love that.
I love that. Yeah, share. The twenty eighteen I was coaching,
(31:09):
and I tend to coach younger professionals, and in twenty
eighteen two, one back to back they left and something happened.
I was like, this breed is in fact, that's what
I said to me. This breed is different because as
I looked back at the notes, the last one who
left my office was a lawyer. But it's almost like
(31:30):
my eyes finally opened and I went back to all
my notes and I was like, these guys are so
self aware. And then I literally said to my office like,
was I be self aware? I was like, and I was.
I was being honestly, Even now I don't think I am.
This is when. Yeah, this the stuff I'm doing now
is what a lot of young professionals hapened. And I
(31:53):
love that for us because no one's gonna give you
any and self awareness is the key to that. Yeah,
that is the key. That is the key. And So
if some.
Speaker 2 (32:02):
A woman is watching this right now and wants to
optimize her fitness and her nutrition in a way that
serves her, yes, where would you say she should start?
Speaker 1 (32:17):
Perfect? So first assess why do you want to do it? Why?
You got to be clear on your wife, because your
wife is what drives you and it's what takes you forward.
And let me just give you a quick tip. It's
not about a look that's going to dissipate very quickly.
You've got to go deeper than the look because it
really below the look. Like I tell you why I
do it. I do it because I want freedom. What
(32:38):
freedom I think about myself and I give this has
helped me and has so many of my clients. And
I want you to think about this. Always think about
yourself at one hundred years from now, yeah, and then
ask yourself what would I have done in that moment?
So at a crossroads, always project forward and then ask
what would you have done me be very clear on why.
(33:02):
So for me freedom when I look at a hundred,
I want to be walking up the stairs. I want
to be truly, I want to be able to be
as flexible as pose do the things you enjoy cook.
I want to do the things that I don't want
to be dependent on anybody. So I'm doing this right
now for the future. So be clear on your why.
The second thing, once you're clear on your wife, you
(33:22):
don't need to start overnight, and you don't need to
overhaul everything at once. If let's say for you you're sedentary,
you don't you don't walk, you're sitting in your car
when you go to your office your signal day, you
can say, you know what, for me, walking is what
I'm going to start with. And do know I'm telling
you don't despise these small steps because they add up
long term. So you can start by walking, and you
(33:43):
can say, okay, instead of seven days, can I do
three days in a week stay consistent for a month
for those three days. Now, what you're doing is you're
doing these three days, is you're building confidence within yourself
to tell yourself because you do not know this is
a habit you haven't done before, wilding confidence to be like,
by the way, that wasn't too bad. Yeah I did it.
(34:04):
I did it. I can add one more day the
next month, at another day, until you feel this feels
like my sweet spot. The mistake a lot of people
make is overhaul. Yeah, overnights comes at like one am.
You're gonna change the next day. You're going to like
ten kilometers walking in zero from zero to and that's
(34:27):
why you burnal it. And there's also a mind component
to that. Our brain does not like change, drastic change.
So you really must understand, even when you're feeling well, yes,
and I love that you want to do the ten K,
you've got to start gradually so that remember we said
build the confidence. Yeah, but we're also creating neuroor pacers
in the brain and your brain is beginning to understand, Okay,
(34:47):
there's a new happy starting and it's not it's not
scary to the brain because the brain does not like
scary things. Yes, it likes comfort, and that is why
it puts everything in the subconscience so that we automate life. Yeah,
that's why when you're trying to change so quickly, Yeah,
it's like a girl. No, we ain't doing it. That's
(35:08):
too much, too fast. Yes, let's go back to what
we already know. In fact, it will tell you go
back to sitting down. Can you see how you non
negative and the very thing you want to do? So
start to look. By the way, even forget those three
days a week, even if it's one day a week,
it's going to make a difference because what you're doing
(35:29):
neuropathos in the brain building confidence. It's not so scary.
Confidence within yourself. Yeah, by the way, that wasn't bad.
And then I will caution you not to think this
is not working, because that's not what then stops a
lot of us from doing the work. That's what stops
us because like what am I I'm not doing anything.
And then you've got to go back and ask yourself,
(35:49):
how many years have you been sitting down here? This
is it. It's gonna take you a very it will
take you sometime. So give yourself compassionate and give yourself grace,
but keep on showing up. So do not give up,
and keep on showing up. So that's I'll tell you.
So focus on small, sustainable steps that you can do.
The second thing when it comes to nutrition. So that's
(36:10):
on fitness. But if I may add on strength training
because I think for me that's huge and it's important
especially for women. Yeah, a lot of women tend to
be scared. They say, oh, I'm going to look like
a man. But I'll tell you, we don't have enough
testosterone in our bodies to look like men. So focus
on strength training one to two times a week. By
the way, if you've come from nothing, that you eat
will and you're stay consistent even thirteen minutes.
Speaker 2 (36:33):
Yeah, I feel like I'm the what's the last profile,
the one who knows but doesn't do, don't care to do.
Speaker 4 (36:39):
Yeah, I mean I care, but you it's like I know.
Speaker 1 (36:44):
Yeah, but I'm like hair, they don't do you know
when you're not doing? In fact, that's a question. I
don't even have an answer for you. I don't. I don't,
and I'm enjoying, like building a fitness routine, the things
that I'm doing, so I don't have fears about you.
I look like I'm in fact, I find like I
thrown unlautiful for women. But yes, we can, we can
(37:13):
unpact that, we can pack that. But it's this whole aspect. Okay,
So strength training, Yes, one or two times a week
that should suffice. If you're already doing three times a week,
that's more than enough. Yeah, that's really modern enough. Like
I'm not saying we're gonna kill us, kill ourselves. But
also like I see you picking up you're going to
the garden. I see walking. That's also really good. If
you're climbing up hills, that's resistance because you're resisting gravity. Yes,
(37:38):
so that's good because you're working, you glute that we
don't minimize that using the stairs. That's also really good.
If you don't have access to strength training, can you
do your body body weight exercises. See when I stand
and I sit in a chair, it's a squat. Yeah,
that's spot So you can do those like I like
to do bathroom scots. So I always tell my people
when you go to the bathroom, to tend squats every day.
(37:59):
So if you go to the room three, four or
five times in a day, that's we've just got a day.
So it's easy, it's doable. Okay. So that's in terms
of fitness. When it comes to nutrition, I want you
to think about a garden, yeah, or a farm. What
do you see in a farm, Vegetables, legumes, like, just
think that way. Anything that comes in a farm that
(38:19):
should be what constitutes the majority of your plate. Animals,
we have chicken, goat, cow, if you're an animal eater, plants,
so consider that's what should be in your plate. Anything
that's in a factory, that's in a box. Reduce that
as much as possible. I think I find that to
be the easiest way to explain that. If you eat
(38:41):
that way most of the time, remember what we're talking
about earlier. Your body just feels and then just once
now that and it will create. So many of my
clients were writing with like cruisine. Do you know even
my daughter is craving a salad. I have never understood
how bad, Like I never thought this. It happened myself
craving school. It's like four pm in the house for
(39:09):
some chaos, and I was like, what am I just
just on scuma Now It's it's very biological. So you
have good quickly good bacteria. Got bacteria in your cat right,
Your gut microbiome is what houses digestive truck from your
mouth all the way to you. In that whole system,
we then have whattoon is your gut bacteria. So I
want you to imagine a forest. A forest is all
(39:30):
these different trees, or a garden with all these different
plants that are there. So the bacteria, the good bacteria,
feeds off of the what you're eating. If you're eating
the right foods, you're going to multiply more of the
good bacteria in your gut. And so I want you
to see what's sprouting the vegetables. That's because the good,
(39:51):
good bacteria has been it's being has been fed, then
me have the bad bacteria. The bad bacteria is what
causes low energy. You're craving all the wrong foods. You're
sleeping all the time, your mood is low because you're
eating the process foods, the sugary foods, the foods that
your body does not even know what to do with.
You're going to cultivate more of the wrong foods. So
when you switch literally do this even three days, eat
(40:14):
most coom a wiki, eat more beans, it's more homes,
you will notice exactly what you're saying. You're going to
crave more of the right food Yeah, because it is
so wide is there's a lot more of them copulate.
It's more of the good bacteria. Okay.
Speaker 2 (40:30):
So, and I love how you've you've broken down what
should be on our plate, because sometimes the language can
be so technical that you're like, what do you mean,
what does that mean?
Speaker 1 (40:38):
Yes? Right, yes, So look at your plate and you
should be seeing more of what's grown fatally, that's simple, okay. Yeah,
So any other types for nutritio I will throw another
tip because of because we not have supermarkets more the
socle so it's almost like foods are available most of
the time around the clock, and farmers are becoming most crooked,
(41:00):
more smart about keep foods growing. Yes, more manipulated. Okay
said that more manipulated. So think about seasonal foods. When
we eat when foods are in season, it's sort of
like we need to we need to go with their
natures breathing. What's in season, it's a vocado season, you
(41:21):
eat more of those when it's not a vocado season.
Add other foods because the idea is to populate our
gut with different types of food and the more the variety,
the better. So think about beans. We have nuts, you
have schoolas territory, managus. We have black beans or white beans.
We have rice, we have ugaicha, like a variety of
(41:45):
plants in your gut. And do that on a regular basis.
I'm telling you your body will think you. You will
feel better, your energy is can be good. You're just
gonna be just You canna get back to yourself, you
really will, yes, go back to nature. And if you're
having a hard time doing that, then you might want
to ask yourself, really what is going on. So there's
(42:06):
the decolonizing, there's a shame, there's a poverty, yes, start
working on that, changing the language. But yeah, because at
the core of you, that's what's going to be produced.
Whatever the core of you is and whatever your beliefs are,
that's what's going to drive your behavior, that's drive your habits. Yeah,
so we've got to get to the core of you.
Speaker 2 (42:25):
And in fact, when we close the the episode, I
want you to give at the top where I met you,
you gave you broke it down so well, you had
these letters.
Speaker 1 (42:36):
That's what I want you to leave perfect. All our
manneralists women with perfect. Right before we get there, you
talk a lot about coaching, and now I'm intrigued when
someone comes to see you for coaching, what will they
go through because it feels so extensive. It does. It
is because it is. It is at SIE And the
(42:56):
way we've broken it down is we've broken down to
the nutrition components. So that's six weeks. So we work
focused on nutrition, and we touch on the mindset. We
do touch on mindset, and we help the ladies begin
to think through referring. In fact, when I'm coaching them
within those it's actually seven weeks, I call it sixx,
but three seven weeks. We always give them a bonus week.
(43:16):
So in those sevens, even as I'm coaching them, what
they realize when they come on the coaching calls. A
lot of what we're coaching is mindset. It's not other nutrition.
Once they understand the food, once they begin to let
go of what it is that they were holding on to,
that's when they're able to apply because there's something that
was holding them back. So in that program it's called
(43:36):
hay Sugar. So the first week we focus on mindset
that we really it's heavily nutrition. Then from there were
now focus on mindset. It's called hair Sugar Life Mindset HSLM.
In this life mindset is not aware. You can neither
set up for a whole year, six months or three months.
Because now this is when we go. We go and
(43:58):
the ladies. It's such a beautiful women because they share
their stories. And honestly, because we record everything, someone be
like let's not record this, sure not gonna record it,
and they will just open their hearts out and we're
gonna help them just deconstruct what it is that they're
going through. Because usually you'll be like she'd be like,
last week I went to work and I just noticed
(44:20):
the whole week at a round four pm. I was
just sitting let's say crisps, or I was just inking
cookies or I or that from the TV, something I
haven't done in a while. And so the question, Okay,
so what's going on, She's like, no, it's just busy
at work? Is usually this busy at work? Usually? Yes?
What else is going on? Then you just see someone pause, Yeah,
(44:41):
my husband and I And so now we're gonna delve
into that what's going on? And what you find is
she did she's not speaking her truth, she's not speaking up.
So she will have homework. Girl, you gotta go and
address one to Sue for issues, go talk them out.
She'll come back. She'll be like, oh you will not. Yeah,
it's like a whole new human being. So that takes
(45:03):
a minute because again, the inner work did not happen overnight. Yeah,
some of that work started from childhood. The damage, the
stories we've told themselves, the word, the words take and
how they chose to interpret those words. These things hurt
a lot of us and had a lot of women.
So that's the stuff that we do and said the
(45:24):
prove that is so wonderful. Thank you for the work
that you're doing. I know someone who who is actually
you're coaching someone I know. They yes, and they say
you've done incredible, Oh my goodness, thank you. And then
in closing, I want you to leave what you said
(45:46):
when I first met you because I couldn't get my
phone or pen quick enough to write it, but I
just thought it was such an incredible way for women
to start seeing their habits and mindset and belief as
linked as linked. Yes, and we'll actually tie it into
it's actually tied so beautifully into what we're talking about,
because the first thing I want us to do is
when women, when you find you do not have capacity
(46:09):
to be able to function, to do the things you
know you need to do, whether it's at work, whether
it's at home with the kids, whether it's at with
your husband, whether it's with your in laws. When you
find something you used to do very easily, but now
there's something in you that is just you're not able
to get out of bed, you're not fi function, you're
(46:29):
not functional. The first thing you want to do is
identify what that issue is. Identify and that's the sea,
which is you got to look at the circumstance. Okay,
that's the sea circumstance. What is a circumstance. A circumstance
is something that you and I will look at. For instance,
we're going to look at this backdrop and we'll say
it's yellow, and it's green, green and yellow, and there's
a this is brown or whatever. Yeah, it's wrong. Can
(46:53):
we all agree that that's a color? I mean there,
maybe you know that there's different colors shape, but as
you just go it's yellow, it's yellow. We're all going
to agree with yellow. But now the next thing we're
gonna do is what do we think about those colors?
The last next one is tea. I might look at
it and say, okay, this is your studio, so let
me be cause you love it, that's why it's here.
(47:13):
So let me take the opposite whatever. What do you
think about this backdrop? I think yellow like what it
makes me feel happy. And the line it's the green.
The green is like depth soul. Yes, No, when I
look at it for me, it's to it's creams too much.
(47:35):
The green I would have done lighter green. Okay, so
we look at a circumstance, but both of us are
going to interpret it very deflently that's what we think
about it. So that's your thought. Based on that thought,
by the way, you actually jumped into the next one,
which is an f it's your feeling. What does it
make you feel, because out of your interpretation of the circumstance,
(47:59):
you've cause you to feel something. So you see yellow
and you feel happy. I see this too much. Yeah,
for me, same thing, same circumstance, circumstance, but our thought
has been different. Our feeling about it is obviously going
to be different. And based out of that, that's all
we're going to take out make actions. That's the a
your actions. So for me, you'll not find me in
(48:21):
this room. I'm supposed to be podcasting. I'm supposed to
be recording when people in my energy is not as high.
You're just not as low. I don't like it, but
you let's go whatever. So your actions, and out of
those actions, the last one is your age. It's your habits.
That's not how you create your habits based off of
(48:42):
your thoughts and out of the way you interpreted the circumstance.
So you need to notice that linkage because then what
you want to do is if you're not able to
function a lot of what we do is we help
we look at a circumstance and I help you look
at it differently, and are you willing? First the question
is are you willing to look at it different Because
(49:04):
some people who want to just hold on and that's
your ego that's really holding on. But if you're willing
to look at it differently in a way that feels
absolutely true to you, yeah, you will feel different, you
will behave different and you're going to have a completely
different livestyle. So buntil the mindset comes in, it's well,
we're choosing to change the way we view things so
(49:27):
that we can create a new feeling, create new habits,
create create new actions which will then rehab that you
cannot sustain. I just thought that that is.
Speaker 2 (49:38):
Such an incredible way to break down so much and
even to understand why maybe a habit you're trying to
adopt it is like or even just stop your doctor,
You're like.
Speaker 1 (49:49):
Why is it so hard?
Speaker 2 (49:50):
It's like, okay, let me go back, go back, right,
go back, what's the circumstance?
Speaker 1 (49:55):
What are my thoughts? They then go down right and
if I may throw this quickly, your brain understands the
language of thoughts, Your body understands the language of feelings
and we will always have from our feelings always, so
when we're changing this, we're really looking to change and
where we feel about something.
Speaker 2 (50:10):
Yes, Roseanne, thank you so much, not only for coming,
but also for the work that you do.
Speaker 1 (50:16):
It's incredible and I always.
Speaker 2 (50:18):
Find it powerful when someone takes their own lived experience
and uses it to bless others.
Speaker 1 (50:24):
Oh, that's incredible work. Think right, Thank you, Thank you
so much. Honestly, I hope you enjoyed this episode. I
really did. If you check out the description, we have.
Speaker 2 (50:33):
Resources and links for you to be able to contact
Rosanne and benefit from the incredible work that she does.
Make sure you like this episode, share it with all
the manalists and almost manalists women in your life, and
subscribe so that you don't miss out on the next episode.
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