May 6, 2025 • 34 mins
Still Cutting Calories After 40? Here’s What You Should Do Instead
This episode of Asking for a Friend is sponsored by Better Help. https://betterhelp.com/askingforafriend
Lisa Holtan, Faster Way coach and personal trainer with 17 years of experience, joins me this week to flip everything you thought you knew about midlife weight loss on its head. Spoiler alert: it’s not about eating less and doing more cardio.
Lisa shares why most women over 40 are drastically under-eating—especially protein—and how that’s wrecking their metabolism and holding them back from feeling strong, energized, and confident. We get into why strength training is non-negotiable (especially if your goal is independence later in life), how balance and mobility exercises can be done in your bathroom, and why your golf game might just depend on what you’re doing in the gym.
This episode is equal parts science, strategy, and sass—with plenty of real-life tips for eating out without guilt, staying consistent, and finally ditching the diet culture lies we’ve all been sold. Plus, Lisa shares the story of one client who lost 60 pounds with small, sustainable shifts over time—and how you can do the same.
Whether you’re a beginner, getting back on track, or ready to level up—this conversation will make you rethink everything and inspire you to take action.
💪 Hit play, and let’s build the strong, capable, joyful life you deserve.
You can find Lisa Holtan at https://www.instagram.com/lisaholtan/
The High Vibe Life Podcast can be found on any podcast platform
Lisa's favorite powered protein is made by Shaklee
Visit https://betterHelp.com/askingforafriend to get started with therapy today and receive 10% off your first month.
_________________________________________
Are you ready to reclaim your midlife body and health? I went through my own personal journey through menopause, the struggle with midsection weight gain, and feeling run-down. Faster Way, a transformative six-week group program, set me on the path to sustainable change. I'd love to work with you! Let me help you reach your health and fitness goals.
https://www.fasterwaycoach.com/?aid=MicheleFolan
Have questions about Faster Way? Please email me at:
mfolanfasterway@gmail.com
After trying countless products that overpromised and underdelivered, RIMAN skincare finally gave me real, visible results—restoring my glow, firmness, and confidence in my skin at 61. RIMAN Korea's #1 Skincare Line - https://michelefolan.riman.com
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Episode Transcript
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Michele Folan (00:00):
This episode of Asking for a Friend is sponsored
by BetterHelp.
We always talk about investingin our health, fitness,
nutrition, skincare, but whatabout our mental well-being?
Whether it's stress, anxiety,navigating a life transition or
just feeling stuck, therapy cangive you the support and clarity
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(00:20):
It's a safe, judgment-freespace to get honest with
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You just have to want to feelbetter.
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(00:42):
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Ready to take the next step foryour mental health?
Visit betterhelpcom.
Forward slash asking for afriend to get started today and
to get 10% off your first monthHealth, wellness, fitness and
(01:07):
everything in between.
We're removing the taboo fromwhat really matters in midlife.
I'm your host, Michele Folan,and this is Asking for a Friend.
Midlife changes everything howwe gain weight, how we lose it
and how we feel in our bodies.
(01:27):
If you've been frustrated withstubborn belly fat aches and
pains or feeling less stable onyour feet stick around for my
next guest.
Today, I'm joined by LisaHolton, a fellow Faster Way
coach and personal trainer, whoknows firsthand what it takes to
build strength, mobility andbalance in midlife.
We're diving into the biggestmisconceptions about weight loss
(01:49):
, why diet cultures failed usand how starving yourself only
leads to more fat storage.
Yep, you heard that right.
Lisa also shares why mobility,flexibility and balance are just
as important as strengthtraining, especially if you want
to stay active for years tocome.
Plus, if you're a golfer, youwon't want to miss our expert
tips on the best strength movesand stretches to improve your
(02:12):
game.
And, of course, we'll chatabout her own health goals, what
she wishes she knew in her 20sand the self-care habits she
never skips.
If you're ready to stopspinning your wheels and start
seeing real results, thisepisode is packed with real talk
and strategies you need tothrive in midlife.
Lisa Holtan, welcome to Askingfor a Friend.
Lisa Holtan (02:33):
Thanks for having me.
I'm so excited to be here.
Michele Folan (02:35):
I'm already giggling because so here's the
back story here.
Lisa and I just we wereroommates at the last Faster Way
coach conference and just kindof found each other, kind of by
accident, and we ended up havingso much in common and we had a
lot of fun together those threedays.
(02:56):
It was fun.
Yeah, it really was.
Lisa, before we jump in, pleasetell the audience a little bit
more about you, like where youwent to school, where you live
and family stuff.
Lisa Holtan (03:07):
Yeah, so I'm in the Midwest.
I currently live in Des Moines,Iowa.
I have a background actually inbusiness and I actually worked
in the business world for Idon't know about three years and
then I just decided sitting ina cubicle was not for me and I
went back to school for my firstlove of health and fitness and
(03:27):
that's when I got into personaltraining and nutrition coaching,
which I've been doing now for17 years.
I've kind of done it all.
I've trained it all.
I used to work with high schoolathletes, worked with the
football teams, basketball teams, I worked with small training
facilities, kind of, like I said, have trained everyone in
between.
But my true passion the last 10years really lies in helping
(03:50):
women over the age of 40 figureout how to balance their
hormones naturally so that theycan lose weight and feel their
best, because that's really whatit's all about, not the scale,
but how well you feel, so thatyou can live your best,
healthiest and happiest life.
So, yeah, we have one son, yeah, he's in college, and so I'm an
empty nester trying to find newhobbies.
(04:12):
If you guys have ideas, let meknow.
Michele Folan (04:15):
Well, actually, my podcast on Monday is all
about empty nesting, so you cantune in to that one.
Her name's Allie Hill and shewrote a book and so, yeah,
they're very good timing.
That's perfect.
So you also owned a gym at onetime.
Yes, I owned a gym for fiveyears and then kind of what
(04:36):
happened there.
What was the transition pointfor going from owning the gym to
doing Faster Way?
Lisa Holtan (04:42):
Yeah, so we owned a gym for five years and it was a
24-7 gym that had grouptraining and group exercise
classes so kind of more like Iwould say, a 24-hour fitness
mixed with a YMCA kind oftogether.
It was not a franchise, it wasmy own business.
And COVID came and of courseshut everyone down for six weeks
(05:07):
when we were set to reopen,trying to work with a landlord,
it just didn't work out withneeding to reduce payments
because we weren't having theclientele come back, and so
ultimately we did sell the gymto her.
So I sold the gym to thelandlord of the building.
I think she kept it around forlike a year and then she did
(05:28):
close it.
So I started Faster Way in thattime and a lot of my clients
from the gym came over to FasterWay then because I wanted
something that couldn't gettaken away from me, because I
felt like my gym kind of gottaken away from me and I had
worked really hard to build thatcommunity.
So Faster Way was kind of theperfect thing for me to slide
(05:53):
into.
It was virtual, I could stillhave my gym clients and it fits
that niche of helping peoplewith nutrition that personal
training can't, because whenyou're a trainer, we know all
about muscles and how the bodyworks together, but we aren't
trained that well on nutrition.
So, like all, my continuingeducation has always been on
nutrition.
But I think Faster Way kind ofhelps solidify that with for my
(06:14):
clients so that they can see howthe nutrition fits into it,
especially when they're, youknow, strength training.
A lot of my clients do like towork out, so making sure you're
fueling your body with enoughfood to get those results you
want.
Michele Folan (06:26):
Yeah, and I guess you know.
The next question would be howdid that transition work for you
?
Because you did all in-persontraining prior to that and now
it's pretty much all virtual.
How did you make thattransition?
Lisa Holtan (06:40):
Yeah, well, covid made you make that transition.
Yeah, but actually I actuallystarted training people when
Skype.
I don't know if you guysremember when Skype came.
I don't even know if Skype'sstill a thing I don't even know.
I have no idea.
Yeah, so when Skype first cameout, I actually started an
online training business at thatpoint and I had a handful of
(07:03):
clients and it was doing reallywell.
I kind of let that business gowhen I opened up the brick and
mortar gym.
So when I did have totransition to online, it wasn't
like it was totally brand newfor me, but I hadn't been in the
virtual space in a while, so itwas a very quick having to
learn as you go.
Michele Folan (07:20):
Yeah, we do that in everything we do.
We just gotta learn as we go,learn as we go.
Yeah, this technology stuff canbe a killer some days.
Yes, it can be.
You like to work with women whoare 40 plus, so we're talking
perimenopause and menopauselargely.
If you could debunk one majorfitness or nutrition myth for
(07:46):
midlife women, what would it be?
Lisa Holtan (07:48):
Oh, the nutrition piece would be you need to eat
more food than you currently areeating.
Michele Folan (07:53):
Yeah, yeah, almost 90, 95%.
I mean there's some people thatI get as a client who are maybe
overeating or just overeatingthe wrong things.
Lisa Holtan (08:04):
The wrong things, yeah.
Michele Folan (08:06):
Right, but definitely under eating from a
calorie perspective.
Lisa Holtan (08:11):
Yes, definitely under eating, especially protein
.
Most of my females come in wayunder eating protein.
They think 800 calories is agood caloric intake to have, and
that's not.
Toddlers eat more than that.
So I do think that learning howto eat for your body is the
best thing that you can do.
Michele Folan (08:31):
And then do you think we're getting any traction
with this whole message aboutwomen need to eat more?
I mean diet culture.
I mean think about this.
Your clientsies and fifties,maybe even in their sixties,
have been through.
You know Billy Blanks and doingyou know all that cardio.
(08:51):
Do you remember Billy Blanks?
Oh, yeah, I have Billy Blanks,vhss, okay, and P90X, and then
we were drinking SlimFast andyou know so.
We've all been through that and, oh, taking Dexatrim, and so
how do we change that mindset,that mentality?
Lisa Holtan (09:13):
Yeah, I think this one is hard and I don't think
it's not changing and I thinkit'll take a long time to change
, because it is the mentalitythat we've had for 30 years.
Right Is to, you know, eat lessfood and just exercise more, or
to try the latest fad diet.
So I think the big part is whenyou can, first off, think of it
(09:34):
as a lifelong journey.
So stop thinking of your healthas a start and a stopping point
.
You have to think of it as,like, this is a lifelong journey
.
What am I going to learn onthis journey?
And just know that it's neverending.
So, even though you might havea weight loss goal or something
you're working on and you mightreach that, you still are going
(09:54):
to have something else come upthat you're going to want to
work towards that goal then.
So being like open-minded tothe fact that this is a life
long endeavor and there's notlike a certain stopping point, I
think can help open thatmindset up.
Michele Folan (10:10):
You know, I want to talk a little bit about why
eating too little can actuallylead to more stored fat, because
I think there's that you knowmisconception out there that
eating less is you're going toburn fat when you work out, and
that sort of thing.
But talk to me a little bitabout how you coach a client who
(10:35):
is wanting to always like workout faster or eat less because
they think that that's going tobenefit them when they are doing
, say, more cardio and liftingweights.
Lisa Holtan (10:45):
Yeah.
So you know it's hard becausewe've been taught and ingrained
to eat less, um, like I said,for like 30 plus years.
So I think it's nice when youcan see your macros and see how
much food do I need to eat inorder to fuel my workouts and
fuel my body.
I think the hard part is a lotof us say you need to eat more
(11:07):
food, but what I think peoplehear is like, well, do I need to
eat more chips?
Or like what, what am I reallyneeding to eat?
And so I think, when you reallycan boil it down and learn what
your macros are and macros arecarbohydrates, fats and proteins
how much do how much of all ofthose things does your body need
(11:28):
in order to thrive not justsurvive, but thrive that's when
I think you'll you notice, as aclient, you notice all of those
fat loss changes happening andyou notice those strength gains
happening.
But if you're just listening tous and I'm saying you need to
eat more food and you just goout and you're like, okay, well,
she said I need to eat morefood, I'll eat two bags of chips
(11:50):
.
That's not going to help you.
Michele Folan (11:53):
No, no, it's the quality, not the quantity.
So you know it's and I was, Iwas explaining this to somebody
the other day is that I can giveyou a 1500 calorie diet.
That is, and I can just say,lisa, you can eat 1500,500
calories a day, but if I sayhere's a 1,500 calorie, macro,
nutrition-focused diet, you willfeel night and day difference
(12:17):
from just eating willy-nilly.
1,500 calories per day, agreed.
What do you think is one shiftthat women can make today that
will have the biggest impact ontheir metabolism, just overall?
Lisa Holtan (12:37):
Oh, that is a juicy question we like it juicy.
Oh, I would say if you'recurrently not lifting weights,
start lifting weights, and ifyou are, increase the weight
you're lifting.
So lift heavy.
Michele Folan (12:51):
Yeah, okay, yeah, you know.
Do you ever get a client that'sscared to lift?
They're afraid to hurtthemselves.
Lisa Holtan (13:03):
I have worked with people, yes, who are afraid.
Generally, I work with peoplewho have lifted for many years,
who already know how to lift.
But, yes, I have worked withpeople before who are very
beginner, very new to lifting,and I understand the fear of not
wanting to hurt yourself,because we don't want anyone to
(13:24):
hurt themselves.
But you can always start withbody weight, because your body
does weigh something, and then,once you get comfortable with
the movement pattern, you canadd bands or you could add light
weights and just work your wayup.
Michele Folan (13:37):
Yeah, it's always so much fun when a client tells
me that they went to TJ Maxx orMarshalls and they got more
weights, they got heavierweights because I'm like, yes,
that's awesome, that's it.
So that's huge progress.
And I tell everybody, look,you've got to start somewhere.
So if that's five pound pinkdumbbells, then that's where you
(14:01):
start and that's okay, it canbe your own body weight too.
Lisa Holtan (14:03):
Correct.
I mean, my biggest thing islike let's stay out of the
nursing home.
So the number one reason whyAmericans go into the nursing
home is because they can't getoff the toilet unassisted, which
means you either don't have theupper body strength to pull
yourself off using bars or youdon't have the leg strength to
get yourself off the toiletwithout assisting with your
hands, which is like super sad,I think.
(14:24):
So, basically, you just need tolearn how to do bodyweight
squats and, like my 90 oldgrandpa went into assisted
living the other day and hecalled me and he's like Lisa, I
came to assisted living and Idon't want to go to the nursing
home part.
So I'm going out and buyingsome two and three pound weights
.
I'm going to start liftingweights.
I was like all right, grandpa,so like my grandpa can get it,
(14:46):
you can get it, yeah exactly.
Michele Folan (14:49):
You know, a good friend of mine had her first
grandchild and she was rockingthe baby in the rocking chair
and she had to get up.
The baby was asleep and shedidn't want to wake the baby.
So she's thinking, okay, I'lljust stand up.
Well, she couldn't.
She could not get out of therocking chair, she had to grab
(15:12):
onto the dresser.
That was not close, but she hadto grab onto the dresser
holding the baby with one arm,and that was a wake-up call for
her, you know.
And so we don't have to be in anursing home to worry about
getting off the toilet.
It's sometimes just getting outof the rocking chair with the
grandbaby, you know.
(15:33):
So it's never too early tostart thinking about these
things, for sure.
And this kind of dovetails ontomobility and flexibility,
because I know this is something.
I have to say this.
So when Lisa and I roomedtogether, she was always up in
the morning stretching and doingall that stuff and I'm like I'm
(15:55):
going to go down and get coffee.
Lisa Holtan (15:57):
I'm a crazy person.
Michele Folan (15:59):
Yeah, so she was stretching and doing all that in
the morning in the room, whichI was admirable.
Yeah, I was admiring her fordoing that.
So let's talk about that,because we haven't really talked
about this topic much on thepodcast.
But that mobility, flexibilityand balance piece for midlife
women, Can you talk a little bitabout that and why that's such
(16:20):
a mission for you?
Lisa Holtan (16:21):
Yeah.
So balance, flexibility andmobility decreases the older we
get, just like muscles do.
So if you don't use it, youlose it.
So, and balance, flexibilityand mobility that all ties into
again, are you going to have togo into the nursing home as you
get older?
Because the balance piece comesinto play too, like trying to
(16:43):
get up off the toilet or therocking chair, holding onto a
baby.
It comes into play when maybeyour grandkids want to, you know
, go play pickleball or tennisor they want to swing on the
swing set.
If you are not regularlypracticing, challenging your
balance, doing mobility work,doing flexibility work, that is
when people fall down, that'swhen people get injured and
(17:06):
that's when you get hurt.
People fall down, that's whenpeople get injured and that's
when you get hurt.
So I do recommend that everyonestretches for at least 10
minutes three times a week, andI like to do it before I go to
bed at night, because then youcan hold those static stretches
for one to two minutes, which iswhat your body needs in order
to get into the parasympatheticpart of your body to calm down.
(17:27):
And once we can calm down andrelax that muscle, it also helps
us to sleep better at night, ahyeah.
So you're kind of like womenlove that.
Filling two birds with onestone right there, yeah.
Michele Folan (17:39):
I love that.
So give me an example of one ofthese mobility stretches that
you like.
Lisa Holtan (17:49):
Yeah.
So I have very tight hips andvery tight hamstrings, so that's
what I focus on stretching.
So I like to sit on the floor,you know, and put my legs out
straight on the floor and thenlean over like you're trying to
touch your toes, you know, likethat's a great one, and just
hold and breathe and take verynice deep breaths.
The other one I like would becalled pigeon or figure four,
(18:09):
and that's a good stretch forthe hips and the glutes.
The other one a lot of peoplecan do is put your legs up the
wall.
Not only does that help tostretch out your hamstrings, but
it also helps with circulationand it helps to calm your body
down.
So that's a great one to dobefore bed as well.
Michele Folan (18:26):
Yeah, I like legs up.
I think that is so nice.
I do that with my red lightmask on.
Oh yeah, perfect.
Oh, whatever it takes, Lisa,whatever it takes.
So, in terms of the stretchingthough, so I like to stretch
before I go to bed as well, butwhat about stretching before you
(18:46):
work out?
I know that can be kind ofcontroversial.
What are your thoughts aboutthat?
Yeah, so my thoughts.
But what about stretchingbefore you work out?
I know that can be kind ofcontroversial.
What are your thoughts aboutthat?
Lisa Holtan (18:50):
Yeah.
So my thoughts about that isyou should be doing dynamic
stretching before you work out.
So dynamic stretching is notholding a stretch, that's static
stretching, which is what youwould do at night or after a
workout.
Dynamic stretching is likemoving through a stretch.
So an example of that would belike knee hugs, like standing up
straight and pulling one kneeup to your chest, something like
(19:12):
that.
Or you know, you could do ahamstring stretch, but you're
moving through the hamstringstretch and not just holding it
in place, and I think those aregreat for a warmup.
It gets your body and musclesready to do the strength workout
Okay.
Michele Folan (19:26):
So, lisa, we're going to take a quick break and
when we come back, I want totalk a little bit about your
training for golf andrecreational fitness.
If you've been sitting on thesidelines wondering if it's too
late or if you're fit enough tostart, this is your sign.
The truth is, you don't need tobe in shape to begin.
(19:46):
You just need to be ready toshow up for yourself.
In my six-week midlifemetabolism reset, I'll meet you
exactly where you are, whetheryou haven't worked out in years
or you're already active.
We start by mastering thebasics simple, sustainable
nutrition, energizing movementand strategies that work with
(20:06):
your body, not against it.
Energizing movement andstrategies that work with your
body, not against it.
This is your chance to reclaimyour energy, reset your
metabolism and build afoundation for strength and
vitality for the years ahead.
But here's the thing you haveto make the first move.
Are you ready?
Let's do this together.
Head to the link in the shownotes to join us now together.
(20:34):
Head to the link in the shownotes to join us now.
Okay, we are back.
So Lisa does these videos onInstagram where she is kind of
showing how she would kind ofprepare or stretch for golf and
first of all, how much golf doyou play?
Lisa Holtan (20:48):
So, honestly, I just learned how to play last
summer, but I have acertification I'm actually a
golf specialist as a personaltrainer Um, and I've had that
certification for years now andI've trained many golf golfers
um over the years with that Um.
But, honestly, I never knew howto play myself until just last
(21:08):
year.
Michele Folan (21:09):
Oh, that's so funny and I bet you feel much
better because now you know howto stretch.
Because I'll tell you my firstcouple times out to the driving
range I'm sore for a couple days, yes, For sure.
So you help women prepare theirbodies for golf.
What are some of the keystrength moves that make a
difference?
You think on the course.
Lisa Holtan (21:30):
Yeah.
So if you are going to play golfwhether you're an avid golfer
or you just like to go out everyonce in a while and play you do
want to make sure you'reincluding rotational movements
in your strength training.
So anytime we're like rotatingthe spine like a Russian twist
or a plank twist, we want to beincorporating things like that,
because when you golf that'swhat you're doing is you're
(21:51):
rotating through the spine.
So we really want to make surewe have that mobility and the
strength in our core to swingthat club.
And then the other thing youwant to work on is your balance.
So that's kind of the balancepiece of it, because when you're
swinging your club you areshifting weight, so you're
shifting from one side of thehip to the other side of the hip
, so you're changing thatbalance.
(22:12):
And if you don't work on yourbalance in regular life, you
will have a problem with yourswing at golf.
So a simple balance movement iseven just standing on one leg
as you brush your teeth or doingside lunges.
Those are fantastic for balanceand, you know, helping to work
the hips and outer thighs aswell.
Michele Folan (22:32):
Yeah, at night.
I want people to know that,like, like I was working out
this morning and I was doingsome lunges and there were a
couple of times I was kind oflike wobbly or whatever.
Don't ever let that stop youfrom continuing to work on that
skill, because you can.
You can increase your, yourbalance through doing some of
(22:55):
these things.
Like Lisa is saying.
But yeah, it's, it's fine whenyou're in your basement there's
no one around, but you know,just give yourself a break,
because it's okay to stumble alittle bit, but keep working on
it, right?
Lisa Holtan (23:11):
Exactly, and there are days you know when, like if
you're tired, your balance isn'tgoing to be very good.
If you didn't get good sleep,maybe if you're focused on
something else, that is whenyou'll feel more wobbly.
So just know that sometimesyour balance will be better than
other days, and each side ofour body will be different as
(23:33):
well, and that's okay.
Michele Folan (23:35):
I love the standing on one foot and
brushing the teeth, because Ithink that's easy.
Lisa Holtan (23:40):
It's easy.
You're already brushing yourteeth.
You can just stand on one footfor a little bit.
The counter is there if youfeel wobbly.
You can hold on for a fewminutes if you need to.
But yeah, it's a great way towork ankle mobility as well.
Michele Folan (23:51):
You know the other thing that you know, when
you're making dinner or you knowyou've got your counter there,
the kitchen counter there,that's also not a bad time to
maybe stretch a little bit.
Or, you know, stand on one foot, Because I think there's, we
miss some of those opportunitiesthrough our day to do little
(24:13):
mini exercises.
You know we talk about exercisesnacks, right?
You know that, because sitting,they say, is the new smoking,
and just getting up and standingnext to your desk and doing a
couple squats or doing somestretches or something, just to
get your body moving, yeah, wejust want to get that blood flow
moving.
Lisa Holtan (24:32):
So you know leg lifts while you're, you know
making ground beef for supper,doing some calf raises, those
are all great things to help geta little extra movement in your
day.
Michele Folan (24:43):
Yeah, that's good .
Could you share a clientsuccess story?
Lisa Holtan (24:47):
Yes, so this is a big weight loss success story
and I want to share it becauseof the timeline, because I think
a lot of people have weightloss goal and I don't think they
realize the timeline on it.
So I had a client, Christy.
She's lost 60 pounds, so sixzero pounds, which is amazing,
(25:09):
and it took her two years tolose that weight.
So I know a lot of people outthere are probably thinking
there's no way I'm going tospend two years to lose 60
pounds, or I could do it.
You know a faster way which youmight be able to do it a faster
way but is it sustainable,right, and will that weight stay
off?
So, with Christy, she workedwith me on the faster way.
(25:31):
Um, and actually she didn't dothe workouts she is one of my
only clients.
That actually does not work outbut she just strictly followed
the nutrition, she hit hermacros, she worked with me on
some stress relief and she lost60 pounds in two years by being
consistent, and she still wenton vacation.
(25:51):
She has a stressful, you know,job.
She works two jobs, actuallypretty stressful jobs, but you
know what?
Just remaining consistent,doing the daily habits and doing
the things that it takes inorder to reach that goal is what
she did, and she stuck with it,even when it was hard and even
when there was times when shewas like how much longer is this
(26:11):
going to take?
And I was like I don't know.
We're in it for the long haul,let's find out.
But if you just stick with it,you will reach your goal.
Michele Folan (26:19):
You know you just returned from a trip and I
didn't tell you I was going toask you this, but you just
returned from a trip and you andI have been out to dinner
together and I will say that oneof the most asked questions I
get is how do I stay on track?
Or how do I go out to dinnerwith my friends, how do I go to
(26:42):
France for two weeks?
You know, those are all veryreal questions I get from my
clients because they're they'reall traveling and, you know,
visiting friends and their kidsin New York and whatever.
So when you go on a trip, lisa,what, how?
What's your strategy for dining?
Go on a trip, Lisa, what's yourstrategy for dining?
Lisa Holtan (27:01):
So for dining, I don't limit myself.
I do eat what I want to eatbecause I don't think when
you're on vacation is the timeto focus on your macros or try
to like hit everything perfectly.
I think it's a time to enjoyyourself and enjoy what you like
to eat.
But the trick is as soon as youget back home.
That's when you get back intoroutine.
Michele Folan (27:22):
So your, your philosophy is like mine it's,
it's, it's not.
You're not starting over whenyou, when you come home, the one
thing that I did I did havethis conversation with a client
this morning, cause she isgetting ready to go to Sicily
with her girlfriends.
Lisa Holtan (27:37):
And.
Michele Folan (27:37):
I said.
I said, well, just play itforward.
How do you want to feel in theafternoon?
I said so.
My suggestion to you is makesure that that first meal of the
day you are getting plenty ofprotein.
You know I I'd skip thecroissants and the Danish and
stuff at breakfast and themimosas, just so you don't feel
really poopy at one one in theafternoon.
(28:00):
But it's it's really eat forhow you want to feel.
Yes, so if you, if you need tohave energy to go on the hike or
, you know, all day shopping orwhatever I mean, fuel your body
appropriately for that.
Lisa Holtan (28:15):
Exactly and and eat .
Eat what you want You're, youknow if you're in Sicily or I
was on vacation.
Eat the dessert if you want toand have no guilt about it, and
just know that vacation's goingto end and you're going to get
back home and go back to routine.
Michele Folan (28:29):
And we always say it faster way, it's memories
over macros.
Exactly, if you could go back,lisa, and tell your 25-year-old
self something about fitness andnutrition, what would it be?
Eat more food.
Lisa Holtan (28:43):
I think it's the theme of the day.
Yeah, I was always an avidexerciser, even in high school.
I'd get up early with a friend.
We'd go lift weights at thisall-male gym I mean, it wasn't
all-male, but it was mainlymales there and looking back, I
was working out, I was doing.
You know, looking back, I justI was working out, I was doing
such a good job, but I just wasnot eating enough food.
(29:04):
You know, lunch of pizza andsaltine crackers is not going to
get you muscle when you're 16.
So I wish I would have knownjust to eat more food, higher
quality food, better food.
Michele Folan (29:16):
Yeah.
Yeah, you and me both.
Yeah, yeah, I think I ateenough food, maybe, but the
quality was definitely not there.
Quality was not there.
I think the Kraft mac andcheese out of the blue box in
college that my roommate and Iwould split a box yeah, I mean
(29:37):
the ramen noodles and the frozenpizzas yeah.
Yeah, that's why we went homefor dinner on Sundays.
Lisa Holtan (29:44):
Yes exactly.
Michele Folan (29:47):
We needed some real food.
Yes, lisa, what is one of yourown personal health goals this
year?
Do you have something thatyou're working on?
Lisa Holtan (29:54):
Yeah, so I'm actually working on getting
stronger.
You know it is a change workingout at a gym and then coming to
your home to work out.
So my goal is actually to putsome muscle on and to get
stronger, because muscle islongevity and I, you know, I've,
I've told everyone and I have apodcast.
I say this on my podcast is mygoal is to be like the hundred
(30:15):
year old lady living in Florida,teaching water, aerobics,
drinking wine in one hand andeating brie cheese in the other
hand.
But in order to do that, I haveto be healthy and strong now in
order to live that long and toget to Florida and be able to
enjoy that.
Michele Folan (30:31):
So, yeah, yeah.
So I went to a psychic.
I've talked about this before,but he told me he said I think
you're going to live to be about90 or 92.
Well, you can live to be 90 or92, but do you want to be
walking around and spending timewith your family, or do you
want to be in the wheelchair inthe nursing home?
(30:51):
Well, I don't want to be in thewheelchair in the nursing home.
So I, like you, am trying tomake some changes now so that we
can make that possible.
Lisa Holtan (31:01):
Right, Because it's what you do now that affects
you know, 30 years from now.
Michele Folan (31:05):
Yeah, absolutely.
Do you have a self-carenon-negotiable that you do for
yourself every day?
Oh, that's a good one.
That I do every day maybe notevery day, but something that's
a non-negotiable for you.
Lisa Holtan (31:18):
So I have a sauna and I sauna twice a week, and
that is a non-negotiable for you.
So I have a sauna and I saunatwice a week, and that is a
non-negotiable.
Michele Folan (31:23):
Can you talk about the sauna a little bit?
What do you find is the mostbeneficial for you?
Lisa Holtan (31:30):
Well, it makes me happy in the winter.
I'll tell you that.
I think for me personally itdoes help decrease muscle
soreness.
For me personally, and honestly, it really does help me like
feel better, especially in thewinter because, again, I live in
the Midwest.
Not a lot of sun, it's cold.
I don't like that.
I don't like snow or being coldwinter.
(31:51):
So it does make me feel betterjust overall being in the sauna.
The sauna has other healthbenefits too and I know Stacey
Sims.
Dr Stacey talks a lot aboutsauna and the benefits to women
and fat loss for that.
But honestly, for myself I domore for muscle recovery,
relaxation and just feel good.
Michele Folan (32:12):
Yeah yeah.
I was joking with anotherpodcast guest.
I said there's a sauna at thegym right up the street where I
live.
I was thinking about justjoining the gym.
I like working out at home butI didn't have a sauna and I'm
like I'm not going to buy asauna for my house, but I could
get into that.
(32:33):
I like the sauna.
Lisa Holtan (32:36):
The sauna's fantastic.
Michele Folan (32:37):
Yeah, all right, I'm going to do a quick fire
round here, just going to askyou some questions.
What's your favorite proteinpowder?
Shaklee, Shaklee, yep.
Okay, we're going to put allthese in the show notes.
What's your favorite form ofexercise?
Strength training yeah, girl,after my own heart.
What's your least favorite Hit?
Lisa Holtan (32:57):
or anything.
Michele Folan (32:59):
Yes, me too.
And how many steps do you aimto get?
Lisa Holtan (33:03):
every day 10,000.
10,000.
Michele Folan (33:06):
Yeah, I tell clients, if you can get at least
eight in 8,000, that's a great,great way to start.
I agree, Lisa Holtan talk aboutyour podcast.
Lisa Holtan (33:17):
Well, my podcast has had a couple of different
iterations throughout the yearyears.
I should say I've had it forfour years now, and currently it
is called the High Vibe LifePodcast.
There's two episodes thatrelease every week, one on
Monday, one on Thursday.
Monday is very short, it's justa Monday motivation episode to
(33:38):
give you a swift kick in thepants to get your week going.
And then, thursday, I usuallydive deeper into whatever I
talked about on Monday, or wehave a guest on on Thursdays.
Michele Folan (33:48):
Perfect, and then can they find that on any of
the podcast platforms?
Yes, okay, all right, and thenwhere would they find you on
Instagram?
Lisa Holtan (33:58):
On Instagram.
I'm just under my name LisaHolton, h-o-l-t-a-n.
Michele Folan (34:03):
Everybody look her up, especially if you're a
golfer, but she's got some greatoverall tips and tricks for
fitness.
Remember, Lisa is a certifiedpersonal trainer, so she is in
the know.
Lisa, thanks so much for beinghere today.
Thank you for having me.
It was fun.
It was hey.
(34:27):
Thanks for tuning in.
Please rate and review the showwhere you listen to the podcast
, and did you know that askingfor a friend is available now to
listen on Youtube?
You can subscribe to thepodcast there as well.
Your support is appreciated andit helps others find the show.
Thank you.
Well, your support isappreciated and it helps others
find the show.
Thank you.
This episode of Asking for a Friend is sponsored
by BetterHelp.
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(01:07):
everything in between.
We're removing the taboo fromwhat really matters in midlife.
I'm your host, Michele Folan,and this is Asking for a Friend.
Midlife changes everything howwe gain weight, how we lose it
and how we feel in our bodies.
(01:27):
If you've been frustrated withstubborn belly fat aches and
pains or feeling less stable onyour feet stick around for my
next guest.
Today, I'm joined by LisaHolton, a fellow Faster Way
coach and personal trainer, whoknows firsthand what it takes to
build strength, mobility andbalance in midlife.
We're diving into the biggestmisconceptions about weight loss
(01:49):
, why diet cultures failed usand how starving yourself only
leads to more fat storage.
Yep, you heard that right.
Lisa also shares why mobility,flexibility and balance are just
as important as strengthtraining, especially if you want
to stay active for years tocome.
Plus, if you're a golfer, youwon't want to miss our expert
tips on the best strength movesand stretches to improve your
(02:12):
game.
And, of course, we'll chatabout her own health goals, what
she wishes she knew in her 20sand the self-care habits she
never skips.
If you're ready to stopspinning your wheels and start
seeing real results, thisepisode is packed with real talk
and strategies you need tothrive in midlife.
Lisa Holtan, welcome to Askingfor a Friend.
Lisa Holtan (02:33):
Thanks for having me.
I'm so excited to be here.
Michele Folan (02:35):
I'm already giggling because so here's the
back story here.
Lisa and I just we wereroommates at the last Faster Way
coach conference and just kindof found each other, kind of by
accident, and we ended up havingso much in common and we had a
lot of fun together those threedays.
(02:56):
It was fun.
Yeah, it really was.
Lisa, before we jump in, pleasetell the audience a little bit
more about you, like where youwent to school, where you live
and family stuff.
Lisa Holtan (03:07):
Yeah, so I'm in the Midwest.
I currently live in Des Moines,Iowa.
I have a background actually inbusiness and I actually worked
in the business world for Idon't know about three years and
then I just decided sitting ina cubicle was not for me and I
went back to school for my firstlove of health and fitness and
(03:27):
that's when I got into personaltraining and nutrition coaching,
which I've been doing now for17 years.
I've kind of done it all.
I've trained it all.
I used to work with high schoolathletes, worked with the
football teams, basketball teams, I worked with small training
facilities, kind of, like I said, have trained everyone in
between.
But my true passion the last 10years really lies in helping
(03:50):
women over the age of 40 figureout how to balance their
hormones naturally so that theycan lose weight and feel their
best, because that's really whatit's all about, not the scale,
but how well you feel, so thatyou can live your best,
healthiest and happiest life.
So, yeah, we have one son, yeah, he's in college, and so I'm an
empty nester trying to find newhobbies.
(04:12):
If you guys have ideas, let meknow.
Michele Folan (04:15):
Well, actually, my podcast on Monday is all
about empty nesting, so you cantune in to that one.
Her name's Allie Hill and shewrote a book and so, yeah,
they're very good timing.
That's perfect.
So you also owned a gym at onetime.
Yes, I owned a gym for fiveyears and then kind of what
(04:36):
happened there.
What was the transition pointfor going from owning the gym to
doing Faster Way?
Lisa Holtan (04:42):
Yeah, so we owned a gym for five years and it was a
24-7 gym that had grouptraining and group exercise
classes so kind of more like Iwould say, a 24-hour fitness
mixed with a YMCA kind oftogether.
It was not a franchise, it wasmy own business.
And COVID came and of courseshut everyone down for six weeks
(05:07):
when we were set to reopen,trying to work with a landlord,
it just didn't work out withneeding to reduce payments
because we weren't having theclientele come back, and so
ultimately we did sell the gymto her.
So I sold the gym to thelandlord of the building.
I think she kept it around forlike a year and then she did
(05:28):
close it.
So I started Faster Way in thattime and a lot of my clients
from the gym came over to FasterWay then because I wanted
something that couldn't gettaken away from me, because I
felt like my gym kind of gottaken away from me and I had
worked really hard to build thatcommunity.
So Faster Way was kind of theperfect thing for me to slide
(05:53):
into.
It was virtual, I could stillhave my gym clients and it fits
that niche of helping peoplewith nutrition that personal
training can't, because whenyou're a trainer, we know all
about muscles and how the bodyworks together, but we aren't
trained that well on nutrition.
So, like all, my continuingeducation has always been on
nutrition.
But I think Faster Way kind ofhelps solidify that with for my
(06:14):
clients so that they can see howthe nutrition fits into it,
especially when they're, youknow, strength training.
A lot of my clients do like towork out, so making sure you're
fueling your body with enoughfood to get those results you
want.
Michele Folan (06:26):
Yeah, and I guess you know.
The next question would be howdid that transition work for you
?
Because you did all in-persontraining prior to that and now
it's pretty much all virtual.
How did you make thattransition?
Lisa Holtan (06:40):
Yeah, well, covid made you make that transition.
Yeah, but actually I actuallystarted training people when
Skype.
I don't know if you guysremember when Skype came.
I don't even know if Skype'sstill a thing I don't even know.
I have no idea.
Yeah, so when Skype first cameout, I actually started an
online training business at thatpoint and I had a handful of
(07:03):
clients and it was doing reallywell.
I kind of let that business gowhen I opened up the brick and
mortar gym.
So when I did have totransition to online, it wasn't
like it was totally brand newfor me, but I hadn't been in the
virtual space in a while, so itwas a very quick having to
learn as you go.
Michele Folan (07:20):
Yeah, we do that in everything we do.
We just gotta learn as we go,learn as we go.
Yeah, this technology stuff canbe a killer some days.
Yes, it can be.
You like to work with women whoare 40 plus, so we're talking
perimenopause and menopauselargely.
If you could debunk one majorfitness or nutrition myth for
(07:46):
midlife women, what would it be?
Lisa Holtan (07:48):
Oh, the nutrition piece would be you need to eat
more food than you currently areeating.
Michele Folan (07:53):
Yeah, yeah, almost 90, 95%.
I mean there's some people thatI get as a client who are maybe
overeating or just overeatingthe wrong things.
Lisa Holtan (08:04):
The wrong things, yeah.
Michele Folan (08:06):
Right, but definitely under eating from a
calorie perspective.
Lisa Holtan (08:11):
Yes, definitely under eating, especially protein
.
Most of my females come in wayunder eating protein.
They think 800 calories is agood caloric intake to have, and
that's not.
Toddlers eat more than that.
So I do think that learning howto eat for your body is the
best thing that you can do.
Michele Folan (08:31):
And then do you think we're getting any traction
with this whole message aboutwomen need to eat more?
I mean diet culture.
I mean think about this.
Your clientsies and fifties,maybe even in their sixties,
have been through.
You know Billy Blanks and doingyou know all that cardio.
(08:51):
Do you remember Billy Blanks?
Oh, yeah, I have Billy Blanks,vhss, okay, and P90X, and then
we were drinking SlimFast andyou know so.
We've all been through that and, oh, taking Dexatrim, and so
how do we change that mindset,that mentality?
Lisa Holtan (09:13):
Yeah, I think this one is hard and I don't think
it's not changing and I thinkit'll take a long time to change
, because it is the mentalitythat we've had for 30 years.
Right Is to, you know, eat lessfood and just exercise more, or
to try the latest fad diet.
So I think the big part is whenyou can, first off, think of it
(09:34):
as a lifelong journey.
So stop thinking of your healthas a start and a stopping point
.
You have to think of it as,like, this is a lifelong journey
.
What am I going to learn onthis journey?
And just know that it's neverending.
So, even though you might havea weight loss goal or something
you're working on and you mightreach that, you still are going
(09:54):
to have something else come upthat you're going to want to
work towards that goal then.
So being like open-minded tothe fact that this is a life
long endeavor and there's notlike a certain stopping point, I
think can help open thatmindset up.
Michele Folan (10:10):
You know, I want to talk a little bit about why
eating too little can actuallylead to more stored fat, because
I think there's that you knowmisconception out there that
eating less is you're going toburn fat when you work out, and
that sort of thing.
But talk to me a little bitabout how you coach a client who
(10:35):
is wanting to always like workout faster or eat less because
they think that that's going tobenefit them when they are doing
, say, more cardio and liftingweights.
Lisa Holtan (10:45):
Yeah.
So you know it's hard becausewe've been taught and ingrained
to eat less, um, like I said,for like 30 plus years.
So I think it's nice when youcan see your macros and see how
much food do I need to eat inorder to fuel my workouts and
fuel my body.
I think the hard part is a lotof us say you need to eat more
(11:07):
food, but what I think peoplehear is like, well, do I need to
eat more chips?
Or like what, what am I reallyneeding to eat?
And so I think, when you reallycan boil it down and learn what
your macros are and macros arecarbohydrates, fats and proteins
how much do how much of all ofthose things does your body need
(11:28):
in order to thrive not justsurvive, but thrive that's when
I think you'll you notice, as aclient, you notice all of those
fat loss changes happening andyou notice those strength gains
happening.
But if you're just listening tous and I'm saying you need to
eat more food and you just goout and you're like, okay, well,
she said I need to eat morefood, I'll eat two bags of chips
(11:50):
.
That's not going to help you.
Michele Folan (11:53):
No, no, it's the quality, not the quantity.
So you know it's and I was, Iwas explaining this to somebody
the other day is that I can giveyou a 1500 calorie diet.
That is, and I can just say,lisa, you can eat 1500,500
calories a day, but if I sayhere's a 1,500 calorie, macro,
nutrition-focused diet, you willfeel night and day difference
(12:17):
from just eating willy-nilly.
1,500 calories per day, agreed.
What do you think is one shiftthat women can make today that
will have the biggest impact ontheir metabolism, just overall?
Lisa Holtan (12:37):
Oh, that is a juicy question we like it juicy.
Oh, I would say if you'recurrently not lifting weights,
start lifting weights, and ifyou are, increase the weight
you're lifting.
So lift heavy.
Michele Folan (12:51):
Yeah, okay, yeah, you know.
Do you ever get a client that'sscared to lift?
They're afraid to hurtthemselves.
Lisa Holtan (13:03):
I have worked with people, yes, who are afraid.
Generally, I work with peoplewho have lifted for many years,
who already know how to lift.
But, yes, I have worked withpeople before who are very
beginner, very new to lifting,and I understand the fear of not
wanting to hurt yourself,because we don't want anyone to
(13:24):
hurt themselves.
But you can always start withbody weight, because your body
does weigh something, and then,once you get comfortable with
the movement pattern, you canadd bands or you could add light
weights and just work your wayup.
Michele Folan (13:37):
Yeah, it's always so much fun when a client tells
me that they went to TJ Maxx orMarshalls and they got more
weights, they got heavierweights because I'm like, yes,
that's awesome, that's it.
So that's huge progress.
And I tell everybody, look,you've got to start somewhere.
So if that's five pound pinkdumbbells, then that's where you
(14:01):
start and that's okay, it canbe your own body weight too.
Lisa Holtan (14:03):
Correct.
I mean, my biggest thing islike let's stay out of the
nursing home.
So the number one reason whyAmericans go into the nursing
home is because they can't getoff the toilet unassisted, which
means you either don't have theupper body strength to pull
yourself off using bars or youdon't have the leg strength to
get yourself off the toiletwithout assisting with your
hands, which is like super sad,I think.
(14:24):
So, basically, you just need tolearn how to do bodyweight
squats and, like my 90 oldgrandpa went into assisted
living the other day and hecalled me and he's like Lisa, I
came to assisted living and Idon't want to go to the nursing
home part.
So I'm going out and buyingsome two and three pound weights
.
I'm going to start liftingweights.
I was like all right, grandpa,so like my grandpa can get it,
(14:46):
you can get it, yeah exactly.
Michele Folan (14:49):
You know, a good friend of mine had her first
grandchild and she was rockingthe baby in the rocking chair
and she had to get up.
The baby was asleep and shedidn't want to wake the baby.
So she's thinking, okay, I'lljust stand up.
Well, she couldn't.
She could not get out of therocking chair, she had to grab
(15:12):
onto the dresser.
That was not close, but she hadto grab onto the dresser
holding the baby with one arm,and that was a wake-up call for
her, you know.
And so we don't have to be in anursing home to worry about
getting off the toilet.
It's sometimes just getting outof the rocking chair with the
grandbaby, you know.
(15:33):
So it's never too early tostart thinking about these
things, for sure.
And this kind of dovetails ontomobility and flexibility,
because I know this is something.
I have to say this.
So when Lisa and I roomedtogether, she was always up in
the morning stretching and doingall that stuff and I'm like I'm
(15:55):
going to go down and get coffee.
Lisa Holtan (15:57):
I'm a crazy person.
Michele Folan (15:59):
Yeah, so she was stretching and doing all that in
the morning in the room, whichI was admirable.
Yeah, I was admiring her fordoing that.
So let's talk about that,because we haven't really talked
about this topic much on thepodcast.
But that mobility, flexibilityand balance piece for midlife
women, Can you talk a little bitabout that and why that's such
(16:20):
a mission for you?
Lisa Holtan (16:21):
Yeah.
So balance, flexibility andmobility decreases the older we
get, just like muscles do.
So if you don't use it, youlose it.
So, and balance, flexibilityand mobility that all ties into
again, are you going to have togo into the nursing home as you
get older?
Because the balance piece comesinto play too, like trying to
(16:43):
get up off the toilet or therocking chair, holding onto a
baby.
It comes into play when maybeyour grandkids want to, you know
, go play pickleball or tennisor they want to swing on the
swing set.
If you are not regularlypracticing, challenging your
balance, doing mobility work,doing flexibility work, that is
when people fall down, that'swhen people get injured and
(17:06):
that's when you get hurt.
People fall down, that's whenpeople get injured and that's
when you get hurt.
So I do recommend that everyonestretches for at least 10
minutes three times a week, andI like to do it before I go to
bed at night, because then youcan hold those static stretches
for one to two minutes, which iswhat your body needs in order
to get into the parasympatheticpart of your body to calm down.
(17:27):
And once we can calm down andrelax that muscle, it also helps
us to sleep better at night, ahyeah.
So you're kind of like womenlove that.
Filling two birds with onestone right there, yeah.
Michele Folan (17:39):
I love that.
So give me an example of one ofthese mobility stretches that
you like.
Lisa Holtan (17:49):
Yeah.
So I have very tight hips andvery tight hamstrings, so that's
what I focus on stretching.
So I like to sit on the floor,you know, and put my legs out
straight on the floor and thenlean over like you're trying to
touch your toes, you know, likethat's a great one, and just
hold and breathe and take verynice deep breaths.
The other one I like would becalled pigeon or figure four,
(18:09):
and that's a good stretch forthe hips and the glutes.
The other one a lot of peoplecan do is put your legs up the
wall.
Not only does that help tostretch out your hamstrings, but
it also helps with circulationand it helps to calm your body
down.
So that's a great one to dobefore bed as well.
Michele Folan (18:26):
Yeah, I like legs up.
I think that is so nice.
I do that with my red lightmask on.
Oh yeah, perfect.
Oh, whatever it takes, Lisa,whatever it takes.
So, in terms of the stretchingthough, so I like to stretch
before I go to bed as well, butwhat about stretching before you
(18:46):
work out?
I know that can be kind ofcontroversial.
What are your thoughts aboutthat?
Yeah, so my thoughts.
But what about stretchingbefore you work out?
I know that can be kind ofcontroversial.
What are your thoughts aboutthat?
Lisa Holtan (18:50):
Yeah.
So my thoughts about that isyou should be doing dynamic
stretching before you work out.
So dynamic stretching is notholding a stretch, that's static
stretching, which is what youwould do at night or after a
workout.
Dynamic stretching is likemoving through a stretch.
So an example of that would belike knee hugs, like standing up
straight and pulling one kneeup to your chest, something like
(19:12):
that.
Or you know, you could do ahamstring stretch, but you're
moving through the hamstringstretch and not just holding it
in place, and I think those aregreat for a warmup.
It gets your body and musclesready to do the strength workout
Okay.
Michele Folan (19:26):
So, lisa, we're going to take a quick break and
when we come back, I want totalk a little bit about your
training for golf andrecreational fitness.
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Okay, we are back.
So Lisa does these videos onInstagram where she is kind of
showing how she would kind ofprepare or stretch for golf and
first of all, how much golf doyou play?
Lisa Holtan (20:48):
So, honestly, I just learned how to play last
summer, but I have acertification I'm actually a
golf specialist as a personaltrainer Um, and I've had that
certification for years now andI've trained many golf golfers
um over the years with that Um.
But, honestly, I never knew howto play myself until just last
(21:08):
year.
Michele Folan (21:09):
Oh, that's so funny and I bet you feel much
better because now you know howto stretch.
Because I'll tell you my firstcouple times out to the driving
range I'm sore for a couple days, yes, For sure.
So you help women prepare theirbodies for golf.
What are some of the keystrength moves that make a
difference?
You think on the course.
Lisa Holtan (21:30):
Yeah.
So if you are going to play golfwhether you're an avid golfer
or you just like to go out everyonce in a while and play you do
want to make sure you'reincluding rotational movements
in your strength training.
So anytime we're like rotatingthe spine like a Russian twist
or a plank twist, we want to beincorporating things like that,
because when you golf that'swhat you're doing is you're
(21:51):
rotating through the spine.
So we really want to make surewe have that mobility and the
strength in our core to swingthat club.
And then the other thing youwant to work on is your balance.
So that's kind of the balancepiece of it, because when you're
swinging your club you areshifting weight, so you're
shifting from one side of thehip to the other side of the hip
, so you're changing thatbalance.
(22:12):
And if you don't work on yourbalance in regular life, you
will have a problem with yourswing at golf.
So a simple balance movement iseven just standing on one leg
as you brush your teeth or doingside lunges.
Those are fantastic for balanceand, you know, helping to work
the hips and outer thighs aswell.
Michele Folan (22:32):
Yeah, at night.
I want people to know that,like, like I was working out
this morning and I was doingsome lunges and there were a
couple of times I was kind oflike wobbly or whatever.
Don't ever let that stop youfrom continuing to work on that
skill, because you can.
You can increase your, yourbalance through doing some of
(22:55):
these things.
Like Lisa is saying.
But yeah, it's, it's fine whenyou're in your basement there's
no one around, but you know,just give yourself a break,
because it's okay to stumble alittle bit, but keep working on
it, right?
Lisa Holtan (23:11):
Exactly, and there are days you know when, like if
you're tired, your balance isn'tgoing to be very good.
If you didn't get good sleep,maybe if you're focused on
something else, that is whenyou'll feel more wobbly.
So just know that sometimesyour balance will be better than
other days, and each side ofour body will be different as
(23:33):
well, and that's okay.
Michele Folan (23:35):
I love the standing on one foot and
brushing the teeth, because Ithink that's easy.
Lisa Holtan (23:40):
It's easy.
You're already brushing yourteeth.
You can just stand on one footfor a little bit.
The counter is there if youfeel wobbly.
You can hold on for a fewminutes if you need to.
But yeah, it's a great way towork ankle mobility as well.
Michele Folan (23:51):
You know the other thing that you know, when
you're making dinner or you knowyou've got your counter there,
the kitchen counter there,that's also not a bad time to
maybe stretch a little bit.
Or, you know, stand on one foot, Because I think there's, we
miss some of those opportunitiesthrough our day to do little
(24:13):
mini exercises.
You know we talk about exercisesnacks, right?
You know that, because sitting,they say, is the new smoking,
and just getting up and standingnext to your desk and doing a
couple squats or doing somestretches or something, just to
get your body moving, yeah, wejust want to get that blood flow
moving.
Lisa Holtan (24:32):
So you know leg lifts while you're, you know
making ground beef for supper,doing some calf raises, those
are all great things to help geta little extra movement in your
day.
Michele Folan (24:43):
Yeah, that's good .
Could you share a clientsuccess story?
Lisa Holtan (24:47):
Yes, so this is a big weight loss success story
and I want to share it becauseof the timeline, because I think
a lot of people have weightloss goal and I don't think they
realize the timeline on it.
So I had a client, Christy.
She's lost 60 pounds, so sixzero pounds, which is amazing,
(25:09):
and it took her two years tolose that weight.
So I know a lot of people outthere are probably thinking
there's no way I'm going tospend two years to lose 60
pounds, or I could do it.
You know a faster way which youmight be able to do it a faster
way but is it sustainable,right, and will that weight stay
off?
So, with Christy, she workedwith me on the faster way.
(25:31):
Um, and actually she didn't dothe workouts she is one of my
only clients.
That actually does not work outbut she just strictly followed
the nutrition, she hit hermacros, she worked with me on
some stress relief and she lost60 pounds in two years by being
consistent, and she still wenton vacation.
(25:51):
She has a stressful, you know,job.
She works two jobs, actuallypretty stressful jobs, but you
know what?
Just remaining consistent,doing the daily habits and doing
the things that it takes inorder to reach that goal is what
she did, and she stuck with it,even when it was hard and even
when there was times when shewas like how much longer is this
(26:11):
going to take?
And I was like I don't know.
We're in it for the long haul,let's find out.
But if you just stick with it,you will reach your goal.
Michele Folan (26:19):
You know you just returned from a trip and I
didn't tell you I was going toask you this, but you just
returned from a trip and you andI have been out to dinner
together and I will say that oneof the most asked questions I
get is how do I stay on track?
Or how do I go out to dinnerwith my friends, how do I go to
(26:42):
France for two weeks?
You know, those are all veryreal questions I get from my
clients because they're they'reall traveling and, you know,
visiting friends and their kidsin New York and whatever.
So when you go on a trip, lisa,what, how?
What's your strategy for dining?
Go on a trip, Lisa, what's yourstrategy for dining?
Lisa Holtan (27:01):
So for dining, I don't limit myself.
I do eat what I want to eatbecause I don't think when
you're on vacation is the timeto focus on your macros or try
to like hit everything perfectly.
I think it's a time to enjoyyourself and enjoy what you like
to eat.
But the trick is as soon as youget back home.
That's when you get back intoroutine.
Michele Folan (27:22):
So your, your philosophy is like mine it's,
it's, it's not.
You're not starting over whenyou, when you come home, the one
thing that I did I did havethis conversation with a client
this morning, cause she isgetting ready to go to Sicily
with her girlfriends.
Lisa Holtan (27:37):
And.
Michele Folan (27:37):
I said.
I said, well, just play itforward.
How do you want to feel in theafternoon?
I said so.
My suggestion to you is makesure that that first meal of the
day you are getting plenty ofprotein.
You know I I'd skip thecroissants and the Danish and
stuff at breakfast and themimosas, just so you don't feel
really poopy at one one in theafternoon.
(28:00):
But it's it's really eat forhow you want to feel.
Yes, so if you, if you need tohave energy to go on the hike or
, you know, all day shopping orwhatever I mean, fuel your body
appropriately for that.
Lisa Holtan (28:15):
Exactly and and eat .
Eat what you want You're, youknow if you're in Sicily or I
was on vacation.
Eat the dessert if you want toand have no guilt about it, and
just know that vacation's goingto end and you're going to get
back home and go back to routine.
Michele Folan (28:29):
And we always say it faster way, it's memories
over macros.
Exactly, if you could go back,lisa, and tell your 25-year-old
self something about fitness andnutrition, what would it be?
Eat more food.
Lisa Holtan (28:43):
I think it's the theme of the day.
Yeah, I was always an avidexerciser, even in high school.
I'd get up early with a friend.
We'd go lift weights at thisall-male gym I mean, it wasn't
all-male, but it was mainlymales there and looking back, I
was working out, I was doing.
You know, looking back, I justI was working out, I was doing
such a good job, but I just wasnot eating enough food.
(29:04):
You know, lunch of pizza andsaltine crackers is not going to
get you muscle when you're 16.
So I wish I would have knownjust to eat more food, higher
quality food, better food.
Michele Folan (29:16):
Yeah.
Yeah, you and me both.
Yeah, yeah, I think I ateenough food, maybe, but the
quality was definitely not there.
Quality was not there.
I think the Kraft mac andcheese out of the blue box in
college that my roommate and Iwould split a box yeah, I mean
(29:37):
the ramen noodles and the frozenpizzas yeah.
Yeah, that's why we went homefor dinner on Sundays.
Lisa Holtan (29:44):
Yes exactly.
Michele Folan (29:47):
We needed some real food.
Yes, lisa, what is one of yourown personal health goals this
year?
Do you have something thatyou're working on?
Lisa Holtan (29:54):
Yeah, so I'm actually working on getting
stronger.
You know it is a change workingout at a gym and then coming to
your home to work out.
So my goal is actually to putsome muscle on and to get
stronger, because muscle islongevity and I, you know, I've,
I've told everyone and I have apodcast.
I say this on my podcast is mygoal is to be like the hundred
(30:15):
year old lady living in Florida,teaching water, aerobics,
drinking wine in one hand andeating brie cheese in the other
hand.
But in order to do that, I haveto be healthy and strong now in
order to live that long and toget to Florida and be able to
enjoy that.
Michele Folan (30:31):
So, yeah, yeah.
So I went to a psychic.
I've talked about this before,but he told me he said I think
you're going to live to be about90 or 92.
Well, you can live to be 90 or92, but do you want to be
walking around and spending timewith your family, or do you
want to be in the wheelchair inthe nursing home?
(30:51):
Well, I don't want to be in thewheelchair in the nursing home.
So I, like you, am trying tomake some changes now so that we
can make that possible.
Lisa Holtan (31:01):
Right, Because it's what you do now that affects
you know, 30 years from now.
Michele Folan (31:05):
Yeah, absolutely.
Do you have a self-carenon-negotiable that you do for
yourself every day?
Oh, that's a good one.
That I do every day maybe notevery day, but something that's
a non-negotiable for you.
Lisa Holtan (31:18):
So I have a sauna and I sauna twice a week, and
that is a non-negotiable for you.
So I have a sauna and I saunatwice a week, and that is a
non-negotiable.
Michele Folan (31:23):
Can you talk about the sauna a little bit?
What do you find is the mostbeneficial for you?
Lisa Holtan (31:30):
Well, it makes me happy in the winter.
I'll tell you that.
I think for me personally itdoes help decrease muscle
soreness.
For me personally, and honestly, it really does help me like
feel better, especially in thewinter because, again, I live in
the Midwest.
Not a lot of sun, it's cold.
I don't like that.
I don't like snow or being coldwinter.
(31:51):
So it does make me feel betterjust overall being in the sauna.
The sauna has other healthbenefits too and I know Stacey
Sims.
Dr Stacey talks a lot aboutsauna and the benefits to women
and fat loss for that.
But honestly, for myself I domore for muscle recovery,
relaxation and just feel good.
Michele Folan (32:12):
Yeah yeah.
I was joking with anotherpodcast guest.
I said there's a sauna at thegym right up the street where I
live.
I was thinking about justjoining the gym.
I like working out at home butI didn't have a sauna and I'm
like I'm not going to buy asauna for my house, but I could
get into that.
(32:33):
I like the sauna.
Lisa Holtan (32:36):
The sauna's fantastic.
Michele Folan (32:37):
Yeah, all right, I'm going to do a quick fire
round here, just going to askyou some questions.
What's your favorite proteinpowder?
Shaklee, Shaklee, yep.
Okay, we're going to put allthese in the show notes.
What's your favorite form ofexercise?
Strength training yeah, girl,after my own heart.
What's your least favorite Hit?
Lisa Holtan (32:57):
or anything.
Michele Folan (32:59):
Yes, me too.
And how many steps do you aimto get?
Lisa Holtan (33:03):
every day 10,000.
10,000.
Michele Folan (33:06):
Yeah, I tell clients, if you can get at least
eight in 8,000, that's a great,great way to start.
I agree, Lisa Holtan talk aboutyour podcast.
Lisa Holtan (33:17):
Well, my podcast has had a couple of different
iterations throughout the yearyears.
I should say I've had it forfour years now, and currently it
is called the High Vibe LifePodcast.
There's two episodes thatrelease every week, one on
Monday, one on Thursday.
Monday is very short, it's justa Monday motivation episode to
(33:38):
give you a swift kick in thepants to get your week going.
And then, thursday, I usuallydive deeper into whatever I
talked about on Monday, or wehave a guest on on Thursdays.
Michele Folan (33:48):
Perfect, and then can they find that on any of
the podcast platforms?
Yes, okay, all right, and thenwhere would they find you on
Instagram?
Lisa Holtan (33:58):
On Instagram.
I'm just under my name LisaHolton, h-o-l-t-a-n.
Michele Folan (34:03):
Everybody look her up, especially if you're a
golfer, but she's got some greatoverall tips and tricks for
fitness.
Remember, Lisa is a certifiedpersonal trainer, so she is in
the know.
Lisa, thanks so much for beinghere today.
Thank you for having me.
It was fun.
It was hey.
(34:27):
Thanks for tuning in.
Please rate and review the showwhere you listen to the podcast
, and did you know that askingfor a friend is available now to
listen on Youtube?
You can subscribe to thepodcast there as well.
Your support is appreciated andit helps others find the show.
Thank you.
Well, your support isappreciated and it helps others
find the show.
Thank you.
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