September 13, 2024 • 51 mins
We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring).
Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
UNKNOWN (00:00):
Thank you.
SPEAKER_00 (00:05):
Welcome to the Filter-Free Friday podcast.
I am your host, BrittanyWilliams, and this is the
podcast that reminds you thatthe distance between the life
that you want to live and thelife that you're currently
living isn't nearly as big asyou think.
Happy Friday.
We made it.
Hallelujah.
You know, praise to the higherpower that is.
Okay, we made it to the end ofthe weekend.
(00:27):
I'm riding into this podcastrecording right now.
It is a Thursday.
Y'all, I have a hefty Fridayahead of me.
So when you're listening tothis, I just need you to give me
a slight prayer.
I work at a gym.
It is called Ignite Fitness.
I know that's an ironic namebecause my program on the Sweat
app is also called Ignite.
That's just coincidence.
(00:48):
There's no correlation.
And the owner who teaches onFridays is on his honeymoon,
living it up with his wife.
And so I am subbing for him 6,7, and 9 a.m.
I have not taught a 6 a.m.
class since the Blake was born.
Is that correct?
(01:08):
I'm pretty sure that's correct.
I'm 99.9%.
That's not a lie.
So I'm a little nervous aboutwaking up at like 4.30 in the
morning and then having to work.
you know like if I needed towake up at 4 30 in the morning
and I could be in my pjschilling in my house with a cup
of coffee that'd be fine it'sdifferent when you have to wake
up at 4 30 in the morning thenyou have to go to your place of
(01:31):
work and then you have to liftheavy things and put them down
and then also make sure thatother people lift heavy things
and put them down and do it in asafe environment a fun and safe
environment do you know what I'msaying like teaching 6 a.m you
got to make sure you have youryour fitness trainer insurance
because like you got to be onyour Do you know?
You know what I'm saying?
(01:51):
Um...
So I'm just a little, I'm like,okay, woo, Friday.
But also I'm like, woo, I wantit to be Friday at 10 a.m.
when I'm done teaching 6, 7, and9 a.m.
Not because I don't love it.
I love training in person.
And if you're ever in Portland,Oregon, please come visit me.
I teach on Saturdays at 8 a.m.,not 6 a.m.
(02:11):
But it just feels like, do youhave like those things in your
life where you think back orthose times in your life where
you think back to it and you'relike, that was a different
person.
That's how I feel.
about my journey in trainingfitness in person.
Before Blake was born, like evenduring pregnancy, I was training
(02:33):
I think 11 to 12 classes a week.
I think 11.
12 feels like too high of anumber.
It doesn't matter.
It was a lot.
I was teaching multiple 6 a.m.s,7 a.m.s.
I had personal training clientsfor a part of that time.
Then I stopped personal trainingone-on-one.
But regardless, I was waking upat 4.30 in the morning multiple
(02:54):
days a week.
to go be a group fitness trainerand like the concept of me
waking up that early to go towork now feels like there's no
way there's no way I mean and Iknow there is a way and I want
to get back to that life but theproblem the problem and I have
(03:16):
people ask me to teach 6 a.mclasses every every day it seems
like but the problem is myfavorite thing my absolute
favorite thing okay this is mysecond favorite thing in the
world my second favorite thingin the world is when I open that
door to wake Blake up when wegive her so a little bit about
Blake's like waking up routinewe have a hatch sound machine so
(03:40):
we can you can control it fromour phones and it has a bunch of
different sounds and one of thesounds is the birds and it's
just birds chirping So we haveit programmed that we can change
it to what we call the birds.
And a dim light will come on andthe birds will sing, right?
That's how she wakes up everymorning, right?
Like a freaking princess withthe birds chirping in the
(04:01):
background.
So that by the time we open thedoor, it's not so startling.
Like it's like a nice, calm wakeup.
Like she gets like five minutesto herself to wake up before we
come in there and startle her tostart her day.
Highly recommend this if you'vegot a kid by the way I it also
buys you some time becausesometimes if the kid wakes up
(04:21):
first and you're not ready toget them you can turn the birds
on it lets them know hey I seeyou I'm coming give me three
minutes do you know that's it iswe've been doing it her whole
life and I highly recommend itanyways I tell you that long ass
story to tell you this my secondfavorite thing about my entire
day all 24 hours of it is when Ifirst opened the door to Blake's
(04:46):
room in the morning and she'sgot that big ass grin on her
face like that little moment ifI could bottle that up and sell
it I would be a billionaire okayI would I would I would rule the
world all right but I can't Ilove that and the concept of
(05:06):
missing that is is not worthteaching the money that I would
get for teaching 6 a.m.
class.
It's not worth it.
It's not worth it.
I will teach them again, but itwill only happen when the joy
that I get from entering mychild's room at what time do I
wake her up?
7.15 in the morning is not ashigh as it is right now, okay?
(05:28):
And if you're wondering, myactual favorite time of the day,
my favorite moment of the day iswhen I'm putting her to sleep
and Rob has left the room and weturn off the lights and I'm
standing there and I'm rockingher and I sing her her little
song and she'll she'll look upat me and she'll give me a
little kiss she's Blake's big onkissing really she mainly only
does it with me she kisses mymom via the phone via FaceTime I
(05:50):
mean she'll kiss Rob and thatsort of thing but like she
doesn't do it with as muchconsistency as she does with me
anyways the little kisses thatshe gives right before she goes
to bed that's my actual favoritemoment of the day but a close
number two is when she wakes upanyways this is not about Blake
she can be put on a shelf for anOkay, girl, we're not talking
about you right now, even thoughwe will talk about her in a
(06:11):
second.
We're talking about waking up at430 in the morning.
I ain't waking up at 430 in themorning if I don't have to.
And I don't have to teach at6am.
Okay, I am lucky enough that Ican pick my own schedule.
And if I get to pick my ownschedule, I ain't picking waking
up at 430 in the morning.
Okay, and I feel guilty aboutthat because I have a lot of
(06:32):
wonderful clients who I'mexcited to see tomorrow when I
wake up at the butt crack ofdawn.
to go train them in the morningI'm excited to see them again
but I gotta make some personalsacrifices and I say that with
air quotes because oh I have tosleep in till seven doesn't
really feel like a sacrifice butI gotta make some sacrifices
because I won't see them asoften that was a very personal
(06:55):
rant to start this podcast off Iapologize but sometimes I just
get going and that's where weend up going okay sometimes you
get in the car with me andyou're like Brittany where are
we headed to and I'm like bitchI don't know put your seatbelt
on it might be a bumpy ride itmight be smooth I don't know
Okay.
Sometimes they go on these runs.
I call them sun chaser runs.
I highly recommend it.
If it's summer where you are inPortland, we have, I don't know
(07:16):
if we have many, very many daysof sun left, so I can't do this,
but you could do it.
I call it a sun chaser run andit's when I go and I don't have
any plan.
I generally have a plan of theamount of time that I want to
run, but I have no plan on whereI want to go.
And I just run down neighborhoodstreets that have the most sun.
So you'll just be running down arunning down a street in either
(07:36):
like a dead end or or the sun.
It's suddenly the street isshady.
Then you turn left, you turnright, which direction looks
like it has more shade.
And then you go that or sorry,more sun and you go that
direction.
OK, I'm the kind of girl wholoves the heat.
I need the sun beating down onmy back.
OK, you tell me it's 100 degreesoutside I think that's like 38
(07:57):
degrees Celsius I'm not 100% forsure but it's really effing hot
okay I'm like put me in my bootyshorts and my sports bra I want
to go for a run okay I die onthose runs don't get me wrong
it's not that I'm I'm very goodat running in really heat but
there's something about likelike in in stupid heat when I'm
in stupid heat I want to go fora run I think that it's because
(08:21):
I ran so many years in HoustonTexas where it's like 110
degrees with 100 percenthumidity and I was running like
75 miles a week I don't knowwhat that is in kilometers it's
a lot it's a lot okay I thinkthat's why I think I think I
just there's something about mypride that gets wrapped up in
being able to run a lot of a lotof miles and a lot of heat Okay,
(08:44):
I've gone down two tangents now.
So let me, let me pull myselfback.
Let me look at my notes that Ihave written here and get us
back on track, okay?
But at least now you know whatI'm doing on Friday, okay?
If you're listening to this onFriday morning, I just need you
to know I'm probably on myseventh cup of tea at this
point, okay?
(09:04):
First, we're gonna update, we'regonna bring Blake off the shelf
now.
We can talk about her again.
Daycare, we are in our secondweek now and things have been
positive.
Now, if you've been listening tothe podcast for a bit or if you
know me personally, you know I'mnot a negative person per se,
but I can find a negative tocomplain and bitch about in just
about any situation.
(09:25):
The situation could be damn nearperfect, but I will find the
0.01% that isn't perfect andI'll bitch and moan about it,
okay?
It's a weakness.
It's not a good trait that Ihave, but it is a strong trait.
That trait runs thick in myblood, okay?
Blake's doing great at daycare.
She loves it.
She has stopped crying at dropoff and we were only at week two
she just walks on in she's nothappy at drop off you know it's
(09:49):
not like she's giddy but shewalks over to her teacher and
looks at me and kind of wavesand it's just like a you leave
me yet again like she'sdisappointed Blake constantly
lives a life like she's betterthan the rest of us like she
lives on a high horse and shelooks down on you like that's
just her vibe she's been likethat from the beginning and we
(10:09):
call her the queen because sheis like I am a peasant To my
queen.
Okay.
She just, she knows she's betterthan the rest of us.
And I'll, I'll, I'll let herbelieve that.
Okay.
It's probably true if we'rebeing honest.
So she, you know, her teacherwill pick her up and hold her
and like, you know, I'll be likedown on my knees, like putting
her lunchbox in her cubby.
(10:30):
And she's like, okay.
you peasant yeah put my food inmy in my cubby get down on your
knees you peasant like she justkind of looks at me like you're
leaving me here again okay butthen she loves it then we get
pictures of her a daycare andshe loves it uh the one the
point zero zero one percent thati'm going to complain about is
that her naps aren't great iknow it's two i've know it's
(10:52):
been two weeks and so the endshe only did a half week sorry
half days the first two days soshe has really only probably
slept there for a nap time fivetimes maybe um but she slept
like two hours one day 45minutes the other an hour the
other an hour and a half theother like it's kind of been all
(11:14):
over the place and I know Ishouldn't have anxiety about it
but I do okay we're just gonnahave an honest mom conversation
right now I know this is thesort of thing that will take a
couple of weeks to get right ummore than a couple weeks.
It's going to take probably amonth to get right.
But I still just have anxietyabout it.
And I can't get that anxiety togo away.
(11:34):
And every time I get thenotifications, there's like a
little app that like they use tocommunicate back with parents
and they mark the start of hernap and the end of the nap.
And every time they mark thestart of her nap, I just get
anxiety.
Like the minute I get thatnotification, I get like just
this like Blake anxiety overjust like...
okay I hope she has a good naplike I need you to know at home
(11:57):
she naps for three to three anda half hours okay we rarely let
her go three and a half hoursbut if she was given the chance
she would take a full three anda half hours hard doesn't wake
up is asleep like from start tofinish three and a half hours
it's not a brag that's just afact okay so when I'd say that
she only slept for an hour and ahalf a lot of people like that's
great I'm like cool but if Ididn't make this decision to put
(12:20):
her in daycare and if she stillhad a nanny she would be
sleeping three hours three hoursfor her nap and she still will
get 11 to 12 hours at nighttotally fine the girl loves her
sleep and the only thing I thinkI've placed sleep at like the
this really really high premiumwhich I know is ridiculous okay
I recognize the irrationalillogicalness what's the noun of
(12:44):
a lot illogical Doesn't matter.
I understand where I lack thelogic of my thinking.
But it's still there.
The thoughts are still therethat like I have made this.
It feels like a very selfishdecision because I'm here at my
(13:05):
office or which is my guest roomof my house.
And I've gotten so much workdone since we have taken Blake
to daycare.
When I tell you that there aredays where I get more done in a
singular day than I would in aweek when Blake had a nanny, not
because of the nanny, notbecause of Blake, but like per
se, like they didn't do anythingwrong.
But hearing her here in thehouse while I was trying to
(13:29):
work, even if I worenoise-canceling headphones, I
just– half of my brain waslistening.
Half of my brain was being amom.
And I was never able to be 100%Brittany, the fitness trainer,
influencer, career girl.
I was– 50% that and 50% a mom.
Okay.
Like when she was here in thehouse and I also was, we only
(13:52):
had a nanny three days a week.
So like I also wasn't workingnearly and we only had a nanny
for, uh, portion of the day,whereas Blake goes to daycare
full time right now, like fivedays a week, you know, 830 to
four.
So I am truly now back toworking true business hours, so
to speak, I am putting in a lotmore time into my job.
(14:14):
And I freaking love it.
First of all, I freaking loveworking.
I love my job.
I am very excited to have thattime again.
But the guilt that comes withhow giddy and how productive I
am around work is sacrosanct.
Sacrificing my kids sleep.
I that.
Oh, you guys, I need to.
I had therapy yesterday or twodays ago and I didn't talk about
(14:36):
in therapy that in therapy, butI should have.
But I should have because thatruns deep in my veins.
I need it.
I the guilt I have and I amworried that like she's not
going to develop as much, Iguess, because she's not
sleeping as well.
Again, I know that's not howthat really works, but sleep is
important for development.
Anyways, I'm on this rant.
(14:58):
But this is how I feel deep downin my core.
And a few of you have asked foran update on daycare.
So it's going really well.
She's a happy girl.
She comes home happy.
We haven't had any major issues.
Everything has been good.
I just need to get her sleep tobe longer so that I don't feel
so guilty.
And then she also doesn't seemto be eating as much of her
(15:20):
lunch as she usually would.
I pack her the same amount offood and the same types of food
that she would eat at home.
And like...
I come back and I feel likeshe's eaten nothing.
Now they snack a thousand timesduring the day at her daycare.
So I think she's still gettingthe calories in.
And I kind of feed her when weget back from from daycare.
I will feed her the food fromher lunch that she didn't eat.
(15:41):
So she does end up getting it.
It's just, that's been a shiftand I don't have as much anxiety
about that, but I have a littlebit, a little bit, a little bit
of anxiety, but generally goingwell.
Haven't gotten sick or anythingyet.
Knock on wood.
Everybody's got a bit of asniffle.
Okay.
Her, me, Rob, but like nothing,nothing major.
(16:01):
So that will hit us at somepoint and I'll keep you updated.
But all of this, I tell youthis, not just to update you
about my life, but I tell youthis with a purpose.
Um, I'm thinking about Blake'ssleep and how when I get anxiety
about something, There's partsof me and this is very much how
(16:22):
I work with things with mytherapist of how when you're
approaching something with yourlife, you often have multiple
feelings about it, not just one.
And it's worthy of taking thetime to explore each part of
you.
And so part of me is superanxious that Blake isn't getting
as much sleep as she used toduring her nap.
(16:43):
Part of me feels very guiltythat I'm sacrificing her sleep
for my productivity becausethat's what it feels like it
feels like I'm kind of tradingone versus the other even though
there's a ton of positivesthere's a ton of positives for
daycare it's not just aboutanyways I'm going I can talk
about this forever because I'mso emotional about it there's a
part of me that's anxious it's apart of me guilty But there's a
(17:05):
part of me who also knows thatit's a process, that progress,
that getting better at beingable to nap around other kids is
a process and it's going to takeher time.
And instead of clenching on toevery negative day, like
yesterday was a negative day.
She only slept for 45 minutes.
(17:25):
So instead of letting that 45minutes dictate or that one day
where she slept for 45 minutesdictate the fact that, oh, she's
not successful, she's not She'snot doing it.
(17:56):
is going to be over a longerperiod of time.
And we have to wait, frankly.
There's nothing I can do rightnow in week number two to get
her back.
where I need her to go or whereI hope she gets to from a nap
perspective.
So for me to quiet that part ofme that has anxiety, I need to
(18:17):
look for signs of progress inher own routine that are worthy
of championing and celebrating,right?
The fact that she did have hertwo hour nap, the fact that she
can go down quickly, like shedoesn't struggle to fall asleep
there.
That's a huge win.
Uh, the fact that she comes homeand still feels well rested and
still sleeping well at night andisn't like, um, having sleep
(18:39):
problems because of that.
There's so many different winsthat I need to not look at just
the negatives and I need to lookand not just look at the fact
that we're not there yet, right?
We haven't gotten to ourdestination and the destination
would, I mean, I would sayhopefully be able to
consistently sleep for over twohours at daycare, right?
That would be success to me.
(19:00):
We're not there yet, but thatdoesn't mean that we're not
successful.
It just means that I need tofind milestones, guard posts,
Things that I can latch on to tosay we're moving in the right
direction.
And I was kind of having thisconversation with myself and
then I was I kind of giggled tomyself because I'm like, man,
this is the same conversation Ihave with clients around success
(19:21):
in their fitness routines, infat loss, in weight loss,
whatever your performance goalsare.
around health and fitness it'sthe same damn thing and it's
funny I've talked about this forsure on Instagram I don't know
if I've talked about it on thepodcast and actually this is
embarrassing to admit I scrolledback through some of my old
(19:42):
episode descriptions to see if Ihad talked about this before on
the podcast so if I have Iapologize but I don't remember
talking about it which probablymeans you don't remember talking
about it or remember me talkingabout it but who knows I talk
about a lot of things on a lotof different platforms and I get
all my wires crossed in my brainso maybe I have and if I have I
(20:03):
apologize but I still think evenif I have discussed this on the
podcast it's worthy hearingagain because this concept of
looking for signs of progressthat aren't just your the
arrival of your end destinationis so important for so many
different things and in theworld of fitness and health
(20:24):
there's something called an NSVwhich is a pretty standard thing
that you'll hear people talkabout especially when people are
trying to lose weight or fat andit's a non-scale victory that
basically means what is avictory what is a win that has
happened that is not related tothe number on the scale so if
your goal is to lose 20 poundsand you get on the scale and
(20:48):
you've only lost four that canbe a little disheartening,
right?
Because you haven't had avictory yet, so to speak.
So instead of wrapping all ofyour success in what the scale
says, which is something youprobably shouldn't do anyways,
but I think we talked about thatlast week or the week before.
So refer back if you need to.
(21:10):
But what are those wins that arehappening in your life and are
happening in your journey thathave nothing to do with the
number, right?
right?
That's what a non-scale victoryare because if you are doing the
right things and if you aretrying to lose weight, you
probably aren't going to lose alot of weight all at once or
quickly, right?
That's not how you should do itfrom a safety perspective or
(21:31):
from a longevity perspective.
Weight loss and fat loss tend tohappen slowly over time and they
generally recommend you reallyshouldn't be losing more than
one pound a week anyways.
So it's going to take a whiledepending on how much you are
trying to lose.
So you kind of have to fill inthe gap like where one pound
doesn't feel like a lot, what ishappening in my journey, in my
(21:53):
progression to get to where I'mtrying to go that I can
celebrate right now so that Ican stay positive about my
progress?
And so while weight is onething, and for the reasons I
already kind of discussed inthat episode around fat loss, I
don't really want to spend a lotof time talking about fat loss
because I prefer to focus moreon performance goals.
(22:16):
I prefer more to focus on thingsthat we can control, things that
are happening in the gym.
And I think that so often peoplehave this end goal that they
want to get to.
I want to be able to, I want tolook a certain way.
I want to be able to dopull-ups.
I want to be able to do push-upson my toes.
I want to lose 20 pounds,whatever those goals are.
(22:39):
I want to provide you a roadmapto staying positive in your
journey of getting from point Ato point B and it does not
matter what your end result goalis okay so I'm gonna give you
five signs of progress that areworthy of celebrating I'm gonna
give you five non-scalevictories that I need you to
(23:00):
look out for I need you to puton your binoculars I need you to
put on your glasses your goggleswhatever you got and I need you
to keep a lookout for thesethings in your fitness routine
and when they happen I want youto celebrate the shit out of
them I want you to be so effingexcited when these things happen
okay they're just as importantas any number that's on the
(23:23):
scale they're just as importantas any progress photo that you
take in the mirror they're justas important as how many your
one rep max or how many pull-upsyou can do or how many push-ups
all of these things are gettingyou to where you're trying to go
So the first one, number one, isthat you are more consistent.
(23:44):
Are you more consistent in yourworkout or whatever healthy
routine you were trying toimplement?
Because if you can just work outmore often.
Simply put, it doesn't matterwhat you do.
You want to just shake yourbooty.
You want to do how to twerkclasses on YouTube every day as
your workout.
That's fine.
OK, good luck.
(24:05):
Let me let me know what youlearn, because I also would love
to know how to twerk.
OK, I can't.
Not at all.
I used to be able to dance, notto work, but dance, not so much
anymore.
Okay, I'm getting old.
But if you are more consistentwith whatever you're doing in
that physical movement space andyou're showing up more often
than not, you are settingyourself up for a habit.
(24:26):
And once that habit solidifies,it becomes a lot harder to
break.
And so on those days that maybeyou decide, you know, I'm sick
and tired of this twerkingvideo.
I've learned how to twerk.
Let's do something else.
Maybe twerking leads you toZumba Maybe it leaves you to a
hip hop aerobics class.
That's fine.
And then you do that hip hopaerobics class for the next
(24:47):
three months.
And then you get bored of that.
And then you're like, oh, lookat this cycling class.
And then you do that for threemonths.
That's fine.
And then you find the sweat appand you're like, oh, my God, I
want to get stronger and I wantto have a home gym and I want to
do all these things withBrittany Williams on the sweat
app.
Cool.
Great.
Pull up a chair, girl.
We're here for you becauseyou've built that habit.
Starting off with that twerkingvideo with YouTube, it's easier
(25:07):
for you to It's easier for you,excuse me, it's easier for you
to implement these new routines.
It's easier for you to continuedown this road of successful
fitness routines because you'velaid down a solid foundation.
So when you see signs of youbeing more consistent, when you
(25:28):
wake up one day and you just,you blink and you've put on your
workout gear and you don't even,you're like, wait, hold on.
There used to be a day where Ihit snooze eight freaking times
and I bitched and moaned myentire way to the gym.
And one day you're gonna wake upand you're gonna be in the gym
and you're like, wait, how did Iget here?
I don't even remember waking up.
I woke up, I put my clothes onand I came to the gym because it
(25:49):
was just so automatic.
Celebrate that.
That is a huge win when you getto that point to where your
workout no longer is somethingthat you have to think about
making happen.
It's kind of like learning alanguage.
When, you know, you start tofeel, I used to be, I'm not
gonna say fluent, but very wellversed in Spanish.
Like you could drop me in Spainor Mexico or whatever and I
(26:11):
could get myself back.
I could get myself to where Iwas going.
That's kind of what I tellpeople.
Like I had a very good workingknowledge of Spanish.
And there's a point withlanguage, which I never got to,
where you don't, when someone'stalking to you in a different
language, in your non-foreignlanguage, where you have to
translate it, like someone'stalking to me in Spanish, I have
(26:31):
to translate that into English.
Okay, this is what he said.
Then I have to think about whatI want to say in English.
I have to translate that in myhead to Spanish, and then I
speak that out loud, right?
And that's a very manual andmechanical process of how to
learn a language.
And if you've tried to learn alanguage, I think most people
have tried at some point, evenif you're in your high school
classes, whatever.
It's like a mechanical processof being like, okay, this is
(26:53):
what I want to say.
Think about what each individualwords are.
Okay, what order do they go in?
Okay, now say it, right?
That is kind of what working outat the beginning feels like,
where you have to think aboutworking out.
Like, okay, I have to work outtoday.
Like, it's a very, like, youhave to strum up the motivation
and you really have to, like,energy and momentum and inertia
(27:15):
into that process.
But after you've done it enoughtimes, it just happens.
Like people are like, Brittany,how are you motivated to work
out, you know, five times aweek?
And I'm like, I don't knowanymore.
I just do it.
It's not a question.
Some days I skip.
Sure.
Of course.
I'm human.
But I've been doing it for solong that the consistency is so
(27:39):
baked in.
I just look at my day and I say,when am I gonna work out today?
It just happens.
Again, most days are not, I'mnot perfect.
And when you start to get likethat, where I'm no longer
translating the motivation towork out in my life, I'm just
doing it.
Instead of someone speaking tome Spanish, And me having to
translate that in my head, I'mjust hearing the Spanish,
(28:02):
knowing what it means initially,automatically, and then I'm
talking straight back to them inSpanish, okay?
That's where you want to get to,and when you see the signs of
that happening, celebrating it.
Point number two is prettyobvious.
It's a little on the nose, butare you lifting heavier?
And this does not always mean,so, and the next two examples of
(28:26):
signs of progress are kind ofsimilar.
So let's take just a basic,let's say our workout calls for
three sets of 10 bicep curlswith, you know, 30 seconds to a
minute rest, okay?
If you can right now do threesets of 10 bicep curls with 10
pounds, wonderful, bravo, loveit.
(28:50):
If you then been doing 10 poundsfor a while and it feels pretty
good, you start to use 12 poundsor maybe 15.
We'll do 15 pounds because itfeels like it's a big
difference.
Maybe then you can do the firstset with 15 pounds and then the
second and third set have to bewith 10.
That is freaking progress, okay?
So many people are like, oh, butI can't do the entire thing with
(29:11):
15.
I don't give a shit.
Celebrate the fact eachindividual rep that you can lift
heavier, Celebrate that.
And that's how it should look.
It's not like you go from doingthree sets of 10 reps at 10
pounds to three sets of 10 repsat 15 pounds just all at once,
okay?
I say this a lot with push-upson the toes too.
(29:33):
People just think that they'regonna be able to do a ton of
push-ups on their knees and thensuddenly one day they're gonna
try to do push-ups on their toesand it's just gonna translate.
It doesn't work that way.
You start by doing one or tworeps, either with the heavier
weight or doing them on yourtoes.
And then you finish the restwith a lighter weight.
And over time, you'll notice howmaybe you could have done three.
(29:54):
You did the first set with 15pounds and then three reps of
that second set.
And then eventually that wholesecond set.
And then eventually you'll getto all three sets at 15 pounds.
But First of all, you got totry.
That's kind of the subcontext ofthat is that you have to be
willing to try heavier weight.
I did that in my workout today.
(30:15):
I've been doing, I've beentrying to, uh, do more, uh, with
my shoulder presses.
I'm in my room right now doing ashoulder press.
I couldn't remember what thatwas called.
Uh, a bench supported shoulderpress.
So not just standing.
Cause when you're supported inyour back with a bench, you're
going to be able to lift heavierthan you will when you're just
standing upright.
Cause you got to, uh, you don'thave to use your core way more
(30:37):
when you're standing up thanwhen you've got a bench.
Uh, so I've been at like 30pounds for that.
Like just a shoulder press, uh,bench supported for a long time.
And so today I tried 35s and Idid it.
I was proud of myself.
I did not do a ton of reps, butI was like, hell yeah, girl,
you're doing it.
Okay.
Celebrate when you're able tolift heavier, even if it's not
(30:59):
for the entire set.
Now, point number three is kindof that same point, but remixed
a little bit different.
Can you do more reps at yourcurrent weight?
Okay.
So now this is a little tricky,right?
All right.
This one's a little trickybecause to get stronger, I need
(31:19):
you to lift heavier generally.
OK, it's not like doing if youcan do three sets of bicep curls
with 10 pounds, which I coulddo.
I can check.
I can do that.
Me suddenly doing.
10 sets of 10 reps doesn't makeme stronger.
At a certain point, you're nolonger strengthening the muscle
and you're just building theendurance of a muscle, okay?
(31:41):
Does that make sense?
Kind of with running, right?
Like you can, just because youcan run longer does not mean
that you run faster.
You generally slow down.
To run longer, you generallyslow down to do that and then
you're working on your enduranceto be able to last longer.
So there's some caveats to thisone, but...
(32:03):
If you've been using 10 poundsand you've been doing that three
sets of 10 pounds for your bicepcurls, three sets of 10 reps at
10 pounds for your bicep curls,and suddenly you can do four
sets or maybe you can do threesets of 12, three sets of 15.
The fact that you're able to doit, I'm not saying that you
always should.
(32:23):
I guess my disclaimer is thatmore reps doesn't always equal
better.
That's my succinct way of sayingthat.
But with that in mind, maybe youdon't have access to a higher
dumbbell.
Maybe, you know, cash isstrapped tight.
I get it.
Holidays are coming.
You need to say for your kids,you don't want to buy new
dumbbells.
OK, I'm not going to hate that.
Like I get we all got our thingsthat we got to deal with.
(32:45):
Can you do more reps at yourcurrent weight?
That's a win.
OK, that's a huge win.
And I think that there are timeswhen like it's just heavier,
heavier, heavier, heavier,heavier, heavier, heavier.
And like, I remember someonesent me a DM and I probably get
one of these at least once ayear where someone's like, is
the goal just to always belifting heavier forever for
(33:05):
eternity?
So at some point I'm just goingto be lifting like a thousand
pounds.
Like, like she was like, I don'tunderstand the concept of
progressive overload because ifI constantly have to be lifting
heavier for forever to getstronger, like how does that
work?
over time and this is one ofthose things that happens is
(33:27):
it's not always about liftingheavier it's about being able to
do more volume at that weightokay it's about being able to
for me sure one day i'm going tobe able to do my shoulder press
with 35 pounds and i'm going tobe grateful right but today i
did that 35 pound shoulder pressand i was dead tired okay I had
(33:49):
to give myself a long ass breakand then I did some more
shoulder stuff and I could tellthat my shoulders were like
super tired the goal is to beable to do that 35 pound
shoulder press be able torecover and then also be able to
do the you know high pulls andthe the lateral raises and the
front raises and all the otherthings that I did um and be able
(34:11):
to do those at heavier um atheavier weights too so it's not
just about the pound it is isabout the you're using or the
kilo, whatever your metric is inthe country that you're in.
It's not necessarily about theamount of load.
It's also about the volume ofwork, the number of sets and
reps you can get done, not evenin an individual workout, but in
(34:34):
an individual week, okay?
How much volume can you get donefor a particular muscle and
still be able to recover, right?
Because we need, that'simportant, all right?
Okay.
Oh, that's actually a greatsegue into number four.
Can you recover faster?
People always forget this one.
And then I'll point it out topeople and they're like, holy
(34:56):
shit, this is like my littlehack, my little life hack.
If you're looking for a positivething that you can latch
yourself onto, to leach yourselfinto, to find progress in your
workout, pay attention to howfast it takes you to recover in
between sets and in betweenworkouts.
It will make you feel proud ofyourself and I very much have
(35:19):
felt this one recently as I wascoming back into fitness off of
pregnancy and so I'm startingkind of like I'm gonna say bare
bones in the sense of like I'mstarting as like a beginner
right especially after ac-section because I took a lot
of time off multiple months oflike not doing anything at all
not lifting a weight nothing soI kind of was starting as like a
true beginner again so like myweights um were pound my load
(35:45):
was way lower than it had beenpreviously um and so you're
starting and everything feelshard and you're having to take a
lot of breaks okay and that 3060 second rest the sweat back
sweat sweat app gives yousometimes I would click pause
and I would let that 60 secondrest be a 90 second rest okay or
I would be finished with a setand I'd kind of be out of breath
(36:07):
a little bit um or I would besuper sore you know how it is
when you're first starting a newworkout routine oh you get so
freaking sore at the beginningand it would take like days for
the soreness to go away like twothree four days which that's the
kind of soreness that you don'tthat's not a good soreness
soreness is um always thought ofas a good thing and it's not
(36:30):
okay there is such thing as abad soreness you don't want to
be too sore it probably meansyou did too much too soon so
When you start seeing thosesigns that, man, this exact
workout made me sore for fourdays and now I did it.
and I was sore for one day or Iwas barely sore and I did the
exact same weights andeverything, that's a sign of
(36:52):
progress.
It's a sign of your bodyadapting to the challenge and to
the load that you gave it.
Even within your workout, okay,if you were doing those three
sets of 10 bicep curls at 10pounds and that used to gas you.
After, when you were done withthat 10 reps, you drop those
weights and you're like, whew,thank God that beep came or I
(37:13):
guess it's not a beep becauseit's not a timer, but thank God
the reps Rest is here, right?
Like, thank God I needed thatrest.
And maybe a month later, you dothe three sets of 10 reps at 10
pounds.
And when it's done, you're like,I could have done 20 reps.
First of all, that's the that'sthe telltale sign that it's time
to lift heavier.
just so you know.
If you aren't begging for therest when it gets there, when
(37:36):
you aren't doing a littlecelebration dance in your head
when you get to the last rep ofan exercise, it's a sign that
you should go heavier.
All right, just so you knowthat.
So if you're able to recoverfaster, if you're getting to the
point to where in between reps,in between sets, and in between
workouts, you're able to getback to a baseline from a heart
(37:57):
rate perspective, from asoreness perspective, from a
mobility perspective, just ableto move your body in a way and
be able to perform well withgood form faster that's a huge
win no one celebrates that butthat is such a big deal like as
a fitness trainer those are thesigns like when i'm working with
someone one-on-one those are thesigns that i am looking for like
(38:20):
this is the cheat code guys onhow you know when it's time to
progress because it's not like aa science that's down to a
number oh after six weeks we trya heavier weight after six weeks
we make go to three sets to foursets there is a plan Always,
especially with online fitnesswhere I can't see you, right?
Like I can't physically see howyou're doing in all of the
(38:42):
workouts.
There is a science to generally,in a generalized sense, how to
move someone up.
and how to progress them overtime.
But when you're working out onyour own, you are also, when it
comes to the actual dumbbellsize, you are going to have to
look at what's happening in yourown body and know when to
(39:03):
progress because I can't tellyou that.
These are the signs you lookfor.
When you start recoveringfaster, when that 10 pound, that
10 rep set, feels like I couldhave done 12 or 15 seconds into
your 60 second rest.
You feel like you could goagain.
You're not huffing and puffing.
(39:25):
That's a sign that you aremaking progress and it needs to
be celebrated and you probablyneed to lift heavier at that
point.
Okay.
And the number five, numberfive, the very last one is the
quintessential one that everyoneforgets.
And it's so, it's the mostimportant.
If one through four have neverhappened to you, you have never
felt consistent.
You have never felt like you'veincreased your weight.
(39:46):
You're doing bar workouts andyou're stuck with those two
pound dumbbells.
If you feel like you cannot domore reps, nothing.
You feel like you don't recover.
You're always sore for First ofall, maybe if all those things
have happened, I would maybe gosee someone.
I'd maybe go see a doctor, aphysical therapist, a personal
trainer, somebody.
But that's aside.
(40:06):
But if all those things havehappened and you still cannot
find a positive, you cannot findsigns of progress, I'm going to
ask you this one question.
Since you have been focusing onyour health and on your fitness,
are you a happier person?
Do you go into your day with alittle bit more pep in your
step?
(40:26):
Do you go about life with alittle bit more pride for what
you do, for your work, for yourrelationships?
Are you happy to see your lovedones?
Are you happy to wake up in themorning?
Do you find joy in the things inyour life?
And I am not talking about yourworkouts.
Other things.
Do you find joy in those thingsmore often?
(40:47):
Do you feel more resilient inyourself?
Do you feel more capable?
Do you feel more motivated?
Okay?
Okay?
(41:15):
So if you are working out oryou're doing your twerking
classes on YouTube, again,working out and fitness is a
broad spectrum in my book.
It really is.
Movement is what it should becalled.
Are you moving more throughoutyour day?
And as you have moved more, areyou finding that you are also
going about your day in ahappier state?
(41:38):
If the answer is yes, fuck yeah,hell yeah, I'm proud of you.
I celebrate the hell out ofthat.
That is the biggest sign ofprogress.
If you feel like you are justgoing through the motions, okay?
Postpartum is a perfect exampleof this because a lot of these
things, recovery, liftingheavier, being able to do more
reps and being more consistent,aren't really things you always
(42:00):
have access to duringpostpartum, right?
Especially if you'rebreastfeeding because your
body...
is not reverting back to itsnormal self, its default self,
okay?
It's still rushing throughhormones and doing all the
things so you can provide foryour kid.
So a lot of times you don't havethese tools in your tool belt to
(42:21):
hold on to to feel like you'regetting better, okay?
So if the only thing you have tohold on to, the only sign of
progress, the only milestonethat you have is that when you
finish your workout, you arehappy.
Gosh, girl, hold on to that.
Hold on to that and take it withyou throughout your day.
(42:44):
Because if I can get you to behappy after your 30 minute, one
hour workout, and we can buildthat happiness into a bigger and
bigger and bigger and biggerbucket at the end of your
workout, you will accomplishamazing things in the rest of
your day.
Give me one hour to help betterthe other 23 hours of your day.
(43:09):
Okay, that's how I need you tobe thinking about your workouts.
Sometimes it isn't all about thenitty gritty performance.
How many pushups can I do on mytoes?
Oh my God, my shoulder.
I'm seeing my shoulder cap comethrough.
I've really been working ondefining my muscles.
I don't give a shit, girl.
I don't care what you look like.
I care about what's going on inbetween your ears, in that brain
(43:30):
space of yours.
I care about your hearttickering and beating and having
a flutter and a fire in yourheart because you are happy
about the things in your lifethat make you show up with love
and with respect and as a betterperson.
Okay.
I mean, in the grand scheme ofthings, like I'm not the perfect
trainer for someone who like hasreally specific body.
(43:54):
Like, oh, I want to have a sixpack and I want massive muscles
and I want cool.
I can help you get there.
I know that.
But what makes me happy is isseeing my clients, yes, improve
their body composition and theirphysique 100%.
That is on the table.
I got you, girl.
That is my goal too.
But I also want you to be happy.
(44:14):
I don't want you to do it at theexpense of your happiness.
So if that happiness is all youhave, meaning you aren't seeing
any sort of change at all inyour body, maybe actually that's
fine for you.
Because there's plenty of peoplewho also don't subscribe to I
need to look a certain way.
I think especially as we getolder, like I just don't care
(44:37):
that I don't have a six pack.
I don't care.
I mean, of course I would loveone.
I would love a six pack.
I would love a six pack.
Don't get me wrong.
I will admit that.
I will scream that from therooftops.
But I know that the lifestyle Iwould have to live to have a six
pack would be effing miserable.
(44:57):
So I don't do it.
UNKNOWN (45:00):
Yeah.
SPEAKER_00 (45:01):
Because happiness to me is a sign of progress
throughout my life, butdefinitely in my workouts.
I want to finish my workout.
I want to finish every singlemeal and I want to feel happy.
And the more often that I can dothings in my life where when I
am done, when I've completed thetask, I feel happy.
I know I'm moving forward.
I know I've got signs ofprogress.
(45:22):
So even if there are things inyour life where you're looking
for, man, I am so far.
The distance between the lifethat you want to live and the
life that you're currentlyliving is really freaking far
apart.
If you're like, I am nowhereclose to where I want to go.
And it can be so daunting.
It can be so daunting whenyou've got a big goal, career
(45:46):
goal, you're trying to run amarathon, I don't care, whatever
it is, you've got a big goal outin front of you.
It can be so daunting to feellike you're never going to get
there.
So I want you to look at thisjourney and find moments where I
am happier today, this week,this month, than I was
(46:07):
yesterday, last week, lastmonth.
And you celebrate the hell outof that.
That is how we buildconsistency.
That is how we lift heavier.
That is how we do more reps andthat is how we recover faster.
Because if you are happier, thenyou will be more consistent and
then you will lift heavier andthen you will do more reps and
then you will recover faster andthen it becomes a cycle and it
(46:27):
all starts to repeat itself.
And then you just build intothis lifestyle where you're just
like me, you're just working outevery single day.
Because I don't know any better.
The concept of not working outjust does not compute in my head
because I've been doing it forso long that it's like brushing
my teeth.
Why do I brush my teeth?
(46:48):
I'm not motivated to brush myteeth every day.
It's just what you do.
Someone gave me a toothbrush ata young age and said, do this
twice a day, every day.
And I said, okay.
And here I am at 36 doing it.
Not twice a day, every day,because sometimes I need to rush
in the mornings, but I alwaysend the night brushing my teeth.
Always.
(47:08):
Most days I get twice.
Workouts are the same way.
It's that this is the framework,the formula that you need to
apply.
You need to obsess with everysingle one of these little
details to a healthy level,really obsessed over that last
one, being happier, and you willstart to notice how health and
(47:29):
fitness becomes so ingrainedinto the process that it no
longer feels like a process.
It no longer feels like you aretranslating Spanish into English
and then English back intoSpanish.
You're just speaking Spanish.
Hola, como estas?
You know what I'm saying?
You're just letting it roll.
(47:50):
I really need to take Spanishclasses or something again, you
guys.
I really do.
I used to know I took Spanishthrough college for no reason.
Rice University, where I went tocollege, does not have core
curriculum requirements.
You don't have to take anEnglish, a history, a social
studies, or whatever, alanguage.
(48:10):
You can take whatever classesyou want.
You just got to get your classesfor the major.
I did not have to take alanguage at all.
But I took Spanish almost everyyear because I just felt like I
should.
I also dated a Mexican guy likefrom Mexico, not like, oh, he
has Mexican family.
Like he was like English wasvery much his second language.
I would like help him write hispapers and stuff because like he
(48:32):
wouldn't know half the wordsbecause he was very, very much.
Like English is my secondlanguage.
So like, and also, by the way, Ilive in Texas where there's a
huge Hispanic population and alot of Spanish is spoken.
So I just was around Spanish alot.
And then I moved to Baltimorewhere, oh, fun fact, there's not
a lot of Spanish speakingpeople.
And I no longer was with mySpanish speaking boyfriend.
(48:53):
Actually, ironic, the boyfriendthat I was with in Baltimore did
speak Spanish too, but we neverreally, we never really spoke
Spanish to each other.
And then it dried up.
and now all I've got is hola Imean that's not true I can say a
lot more Spanish but like it'sjust funny how like if you do
not lose it your brain will letthat shit evaporate like I like
(49:15):
let's literally say I spokeSpanish every single day for 23
years okay I mean maybe not whenI was a kid so maybe we'll say
If I started speaking Spanishwhen I was 6 to 23, what is that
math?
Ooh, 17 years?
For 17 years of my life, I spokeSpanish and I got nothing to
show for it.
(49:35):
Nothing.
You drop me in Mexico and Iwould be, ooh, I would struggle.
I know the individual words, butI can't like conjugate and put
sentences together.
Anyways, you don't need to knowabout my Spanish speaking
skills, but that would be a goodlittle like goal, like to
Duolingo something or another.
Maybe I'll do that one day.
Maybe that'll be my New Year'sresolution.
(49:56):
So you guys know I'm not big onNew Year's resolution, but
that's actually a good idea.
If someone could remind me that,like I need to set an alarm,
like a Christmas alarm.
Don't forget to Duolingo in2025.
I might do that.
This isn't an ad or anything,but if anyone's down to learn
Spanish with me in 2025, you letme know.
I need it to be be easy thoughand I feel like I've heard some
(50:17):
good things about Duolingo somaybe this is what we do okay
okay look at us that wasn't thatone I just gotten getting new
goals coming out the end of thepodcast okay friends thank you
so much for listening if youhave any questions comments
concerns about today's topic Ilove to continue the
conversation of the podcast umin my dms on instagram please
(50:38):
reach out to me would love it umPlease rate, review, subscribe
to the podcast.
And I'll see you in two weeks.
Hopefully with another greatupdate about Blake and daycare.
Hopefully everything's goinggreat.
I think next time...
Yeah, next time that we will bereconvening on this podcast, Rob
is going on a trip.
(50:59):
He's going to Europe for twoweeks.
Okay?
So you know how I left Rob fortwo weeks to go to Australia in
March?
Now he's going to Europe forwork for two weeks.
And so I'm solo parenting fortwo weeks.
So...
I'm sure you're going to haveplenty of stories about that on
the podcast because I'm prettyfor sure.
Hold on.
Let me look at a calendar.
Our next podcast.
(51:20):
Oh, no.
Oh, yeah.
So the next podcast will be onthe 26th.
Sorry, the 27th.
And I'll be one week in.
I'll be one week in.
OK, so you'll have plenty ofstories about Britney's solo
parenting.
Me and Blake, girls night everynight.
All right, friends.
Thank you for listening.
I love each and every one ofyou.
Go have a happy Filter FreeFriday.
UNKNOWN (51:41):
you
Thank you.
SPEAKER_00 (00:05):
Welcome to the Filter-Free Friday podcast.
I am your host, BrittanyWilliams, and this is the
podcast that reminds you thatthe distance between the life
that you want to live and thelife that you're currently
living isn't nearly as big asyou think.
Happy Friday.
We made it.
Hallelujah.
You know, praise to the higherpower that is.
Okay, we made it to the end ofthe weekend.
(00:27):
I'm riding into this podcastrecording right now.
It is a Thursday.
Y'all, I have a hefty Fridayahead of me.
So when you're listening tothis, I just need you to give me
a slight prayer.
I work at a gym.
It is called Ignite Fitness.
I know that's an ironic namebecause my program on the Sweat
app is also called Ignite.
That's just coincidence.
(00:48):
There's no correlation.
And the owner who teaches onFridays is on his honeymoon,
living it up with his wife.
And so I am subbing for him 6,7, and 9 a.m.
I have not taught a 6 a.m.
class since the Blake was born.
Is that correct?
(01:08):
I'm pretty sure that's correct.
I'm 99.9%.
That's not a lie.
So I'm a little nervous aboutwaking up at like 4.30 in the
morning and then having to work.
you know like if I needed towake up at 4 30 in the morning
and I could be in my pjschilling in my house with a cup
of coffee that'd be fine it'sdifferent when you have to wake
up at 4 30 in the morning thenyou have to go to your place of
(01:31):
work and then you have to liftheavy things and put them down
and then also make sure thatother people lift heavy things
and put them down and do it in asafe environment a fun and safe
environment do you know what I'msaying like teaching 6 a.m you
got to make sure you have youryour fitness trainer insurance
because like you got to be onyour Do you know?
You know what I'm saying?
(01:51):
Um...
So I'm just a little, I'm like,okay, woo, Friday.
But also I'm like, woo, I wantit to be Friday at 10 a.m.
when I'm done teaching 6, 7, and9 a.m.
Not because I don't love it.
I love training in person.
And if you're ever in Portland,Oregon, please come visit me.
I teach on Saturdays at 8 a.m.,not 6 a.m.
(02:11):
But it just feels like, do youhave like those things in your
life where you think back orthose times in your life where
you think back to it and you'relike, that was a different
person.
That's how I feel.
about my journey in trainingfitness in person.
Before Blake was born, like evenduring pregnancy, I was training
(02:33):
I think 11 to 12 classes a week.
I think 11.
12 feels like too high of anumber.
It doesn't matter.
It was a lot.
I was teaching multiple 6 a.m.s,7 a.m.s.
I had personal training clientsfor a part of that time.
Then I stopped personal trainingone-on-one.
But regardless, I was waking upat 4.30 in the morning multiple
(02:54):
days a week.
to go be a group fitness trainerand like the concept of me
waking up that early to go towork now feels like there's no
way there's no way I mean and Iknow there is a way and I want
to get back to that life but theproblem the problem and I have
(03:16):
people ask me to teach 6 a.mclasses every every day it seems
like but the problem is myfavorite thing my absolute
favorite thing okay this is mysecond favorite thing in the
world my second favorite thingin the world is when I open that
door to wake Blake up when wegive her so a little bit about
Blake's like waking up routinewe have a hatch sound machine so
(03:40):
we can you can control it fromour phones and it has a bunch of
different sounds and one of thesounds is the birds and it's
just birds chirping So we haveit programmed that we can change
it to what we call the birds.
And a dim light will come on andthe birds will sing, right?
That's how she wakes up everymorning, right?
Like a freaking princess withthe birds chirping in the
(04:01):
background.
So that by the time we open thedoor, it's not so startling.
Like it's like a nice, calm wakeup.
Like she gets like five minutesto herself to wake up before we
come in there and startle her tostart her day.
Highly recommend this if you'vegot a kid by the way I it also
buys you some time becausesometimes if the kid wakes up
(04:21):
first and you're not ready toget them you can turn the birds
on it lets them know hey I seeyou I'm coming give me three
minutes do you know that's it iswe've been doing it her whole
life and I highly recommend itanyways I tell you that long ass
story to tell you this my secondfavorite thing about my entire
day all 24 hours of it is when Ifirst opened the door to Blake's
(04:46):
room in the morning and she'sgot that big ass grin on her
face like that little moment ifI could bottle that up and sell
it I would be a billionaire okayI would I would I would rule the
world all right but I can't Ilove that and the concept of
(05:06):
missing that is is not worthteaching the money that I would
get for teaching 6 a.m.
class.
It's not worth it.
It's not worth it.
I will teach them again, but itwill only happen when the joy
that I get from entering mychild's room at what time do I
wake her up?
7.15 in the morning is not ashigh as it is right now, okay?
(05:28):
And if you're wondering, myactual favorite time of the day,
my favorite moment of the day iswhen I'm putting her to sleep
and Rob has left the room and weturn off the lights and I'm
standing there and I'm rockingher and I sing her her little
song and she'll she'll look upat me and she'll give me a
little kiss she's Blake's big onkissing really she mainly only
does it with me she kisses mymom via the phone via FaceTime I
(05:50):
mean she'll kiss Rob and thatsort of thing but like she
doesn't do it with as muchconsistency as she does with me
anyways the little kisses thatshe gives right before she goes
to bed that's my actual favoritemoment of the day but a close
number two is when she wakes upanyways this is not about Blake
she can be put on a shelf for anOkay, girl, we're not talking
about you right now, even thoughwe will talk about her in a
(06:11):
second.
We're talking about waking up at430 in the morning.
I ain't waking up at 430 in themorning if I don't have to.
And I don't have to teach at6am.
Okay, I am lucky enough that Ican pick my own schedule.
And if I get to pick my ownschedule, I ain't picking waking
up at 430 in the morning.
Okay, and I feel guilty aboutthat because I have a lot of
(06:32):
wonderful clients who I'mexcited to see tomorrow when I
wake up at the butt crack ofdawn.
to go train them in the morningI'm excited to see them again
but I gotta make some personalsacrifices and I say that with
air quotes because oh I have tosleep in till seven doesn't
really feel like a sacrifice butI gotta make some sacrifices
because I won't see them asoften that was a very personal
(06:55):
rant to start this podcast off Iapologize but sometimes I just
get going and that's where weend up going okay sometimes you
get in the car with me andyou're like Brittany where are
we headed to and I'm like bitchI don't know put your seatbelt
on it might be a bumpy ride itmight be smooth I don't know
Okay.
Sometimes they go on these runs.
I call them sun chaser runs.
I highly recommend it.
If it's summer where you are inPortland, we have, I don't know
(07:16):
if we have many, very many daysof sun left, so I can't do this,
but you could do it.
I call it a sun chaser run andit's when I go and I don't have
any plan.
I generally have a plan of theamount of time that I want to
run, but I have no plan on whereI want to go.
And I just run down neighborhoodstreets that have the most sun.
So you'll just be running down arunning down a street in either
(07:36):
like a dead end or or the sun.
It's suddenly the street isshady.
Then you turn left, you turnright, which direction looks
like it has more shade.
And then you go that or sorry,more sun and you go that
direction.
OK, I'm the kind of girl wholoves the heat.
I need the sun beating down onmy back.
OK, you tell me it's 100 degreesoutside I think that's like 38
(07:57):
degrees Celsius I'm not 100% forsure but it's really effing hot
okay I'm like put me in my bootyshorts and my sports bra I want
to go for a run okay I die onthose runs don't get me wrong
it's not that I'm I'm very goodat running in really heat but
there's something about likelike in in stupid heat when I'm
in stupid heat I want to go fora run I think that it's because
(08:21):
I ran so many years in HoustonTexas where it's like 110
degrees with 100 percenthumidity and I was running like
75 miles a week I don't knowwhat that is in kilometers it's
a lot it's a lot okay I thinkthat's why I think I think I
just there's something about mypride that gets wrapped up in
being able to run a lot of a lotof miles and a lot of heat Okay,
(08:44):
I've gone down two tangents now.
So let me, let me pull myselfback.
Let me look at my notes that Ihave written here and get us
back on track, okay?
But at least now you know whatI'm doing on Friday, okay?
If you're listening to this onFriday morning, I just need you
to know I'm probably on myseventh cup of tea at this
point, okay?
(09:04):
First, we're gonna update, we'regonna bring Blake off the shelf
now.
We can talk about her again.
Daycare, we are in our secondweek now and things have been
positive.
Now, if you've been listening tothe podcast for a bit or if you
know me personally, you know I'mnot a negative person per se,
but I can find a negative tocomplain and bitch about in just
about any situation.
(09:25):
The situation could be damn nearperfect, but I will find the
0.01% that isn't perfect andI'll bitch and moan about it,
okay?
It's a weakness.
It's not a good trait that Ihave, but it is a strong trait.
That trait runs thick in myblood, okay?
Blake's doing great at daycare.
She loves it.
She has stopped crying at dropoff and we were only at week two
she just walks on in she's nothappy at drop off you know it's
(09:49):
not like she's giddy but shewalks over to her teacher and
looks at me and kind of wavesand it's just like a you leave
me yet again like she'sdisappointed Blake constantly
lives a life like she's betterthan the rest of us like she
lives on a high horse and shelooks down on you like that's
just her vibe she's been likethat from the beginning and we
(10:09):
call her the queen because sheis like I am a peasant To my
queen.
Okay.
She just, she knows she's betterthan the rest of us.
And I'll, I'll, I'll let herbelieve that.
Okay.
It's probably true if we'rebeing honest.
So she, you know, her teacherwill pick her up and hold her
and like, you know, I'll be likedown on my knees, like putting
her lunchbox in her cubby.
(10:30):
And she's like, okay.
you peasant yeah put my food inmy in my cubby get down on your
knees you peasant like she justkind of looks at me like you're
leaving me here again okay butthen she loves it then we get
pictures of her a daycare andshe loves it uh the one the
point zero zero one percent thati'm going to complain about is
that her naps aren't great iknow it's two i've know it's
(10:52):
been two weeks and so the endshe only did a half week sorry
half days the first two days soshe has really only probably
slept there for a nap time fivetimes maybe um but she slept
like two hours one day 45minutes the other an hour the
other an hour and a half theother like it's kind of been all
(11:14):
over the place and I know Ishouldn't have anxiety about it
but I do okay we're just gonnahave an honest mom conversation
right now I know this is thesort of thing that will take a
couple of weeks to get right ummore than a couple weeks.
It's going to take probably amonth to get right.
But I still just have anxietyabout it.
And I can't get that anxiety togo away.
(11:34):
And every time I get thenotifications, there's like a
little app that like they use tocommunicate back with parents
and they mark the start of hernap and the end of the nap.
And every time they mark thestart of her nap, I just get
anxiety.
Like the minute I get thatnotification, I get like just
this like Blake anxiety overjust like...
okay I hope she has a good naplike I need you to know at home
(11:57):
she naps for three to three anda half hours okay we rarely let
her go three and a half hoursbut if she was given the chance
she would take a full three anda half hours hard doesn't wake
up is asleep like from start tofinish three and a half hours
it's not a brag that's just afact okay so when I'd say that
she only slept for an hour and ahalf a lot of people like that's
great I'm like cool but if Ididn't make this decision to put
(12:20):
her in daycare and if she stillhad a nanny she would be
sleeping three hours three hoursfor her nap and she still will
get 11 to 12 hours at nighttotally fine the girl loves her
sleep and the only thing I thinkI've placed sleep at like the
this really really high premiumwhich I know is ridiculous okay
I recognize the irrationalillogicalness what's the noun of
(12:44):
a lot illogical Doesn't matter.
I understand where I lack thelogic of my thinking.
But it's still there.
The thoughts are still therethat like I have made this.
It feels like a very selfishdecision because I'm here at my
(13:05):
office or which is my guest roomof my house.
And I've gotten so much workdone since we have taken Blake
to daycare.
When I tell you that there aredays where I get more done in a
singular day than I would in aweek when Blake had a nanny, not
because of the nanny, notbecause of Blake, but like per
se, like they didn't do anythingwrong.
But hearing her here in thehouse while I was trying to
(13:29):
work, even if I worenoise-canceling headphones, I
just– half of my brain waslistening.
Half of my brain was being amom.
And I was never able to be 100%Brittany, the fitness trainer,
influencer, career girl.
I was– 50% that and 50% a mom.
Okay.
Like when she was here in thehouse and I also was, we only
(13:52):
had a nanny three days a week.
So like I also wasn't workingnearly and we only had a nanny
for, uh, portion of the day,whereas Blake goes to daycare
full time right now, like fivedays a week, you know, 830 to
four.
So I am truly now back toworking true business hours, so
to speak, I am putting in a lotmore time into my job.
(14:14):
And I freaking love it.
First of all, I freaking loveworking.
I love my job.
I am very excited to have thattime again.
But the guilt that comes withhow giddy and how productive I
am around work is sacrosanct.
Sacrificing my kids sleep.
I that.
Oh, you guys, I need to.
I had therapy yesterday or twodays ago and I didn't talk about
(14:36):
in therapy that in therapy, butI should have.
But I should have because thatruns deep in my veins.
I need it.
I the guilt I have and I amworried that like she's not
going to develop as much, Iguess, because she's not
sleeping as well.
Again, I know that's not howthat really works, but sleep is
important for development.
Anyways, I'm on this rant.
(14:58):
But this is how I feel deep downin my core.
And a few of you have asked foran update on daycare.
So it's going really well.
She's a happy girl.
She comes home happy.
We haven't had any major issues.
Everything has been good.
I just need to get her sleep tobe longer so that I don't feel
so guilty.
And then she also doesn't seemto be eating as much of her
(15:20):
lunch as she usually would.
I pack her the same amount offood and the same types of food
that she would eat at home.
And like...
I come back and I feel likeshe's eaten nothing.
Now they snack a thousand timesduring the day at her daycare.
So I think she's still gettingthe calories in.
And I kind of feed her when weget back from from daycare.
I will feed her the food fromher lunch that she didn't eat.
(15:41):
So she does end up getting it.
It's just, that's been a shiftand I don't have as much anxiety
about that, but I have a littlebit, a little bit, a little bit
of anxiety, but generally goingwell.
Haven't gotten sick or anythingyet.
Knock on wood.
Everybody's got a bit of asniffle.
Okay.
Her, me, Rob, but like nothing,nothing major.
(16:01):
So that will hit us at somepoint and I'll keep you updated.
But all of this, I tell youthis, not just to update you
about my life, but I tell youthis with a purpose.
Um, I'm thinking about Blake'ssleep and how when I get anxiety
about something, There's partsof me and this is very much how
(16:22):
I work with things with mytherapist of how when you're
approaching something with yourlife, you often have multiple
feelings about it, not just one.
And it's worthy of taking thetime to explore each part of
you.
And so part of me is superanxious that Blake isn't getting
as much sleep as she used toduring her nap.
(16:43):
Part of me feels very guiltythat I'm sacrificing her sleep
for my productivity becausethat's what it feels like it
feels like I'm kind of tradingone versus the other even though
there's a ton of positivesthere's a ton of positives for
daycare it's not just aboutanyways I'm going I can talk
about this forever because I'mso emotional about it there's a
part of me that's anxious it's apart of me guilty But there's a
(17:05):
part of me who also knows thatit's a process, that progress,
that getting better at beingable to nap around other kids is
a process and it's going to takeher time.
And instead of clenching on toevery negative day, like
yesterday was a negative day.
She only slept for 45 minutes.
(17:25):
So instead of letting that 45minutes dictate or that one day
where she slept for 45 minutesdictate the fact that, oh, she's
not successful, she's not She'snot doing it.
(17:56):
is going to be over a longerperiod of time.
And we have to wait, frankly.
There's nothing I can do rightnow in week number two to get
her back.
where I need her to go or whereI hope she gets to from a nap
perspective.
So for me to quiet that part ofme that has anxiety, I need to
(18:17):
look for signs of progress inher own routine that are worthy
of championing and celebrating,right?
The fact that she did have hertwo hour nap, the fact that she
can go down quickly, like shedoesn't struggle to fall asleep
there.
That's a huge win.
Uh, the fact that she comes homeand still feels well rested and
still sleeping well at night andisn't like, um, having sleep
(18:39):
problems because of that.
There's so many different winsthat I need to not look at just
the negatives and I need to lookand not just look at the fact
that we're not there yet, right?
We haven't gotten to ourdestination and the destination
would, I mean, I would sayhopefully be able to
consistently sleep for over twohours at daycare, right?
That would be success to me.
(19:00):
We're not there yet, but thatdoesn't mean that we're not
successful.
It just means that I need tofind milestones, guard posts,
Things that I can latch on to tosay we're moving in the right
direction.
And I was kind of having thisconversation with myself and
then I was I kind of giggled tomyself because I'm like, man,
this is the same conversation Ihave with clients around success
(19:21):
in their fitness routines, infat loss, in weight loss,
whatever your performance goalsare.
around health and fitness it'sthe same damn thing and it's
funny I've talked about this forsure on Instagram I don't know
if I've talked about it on thepodcast and actually this is
embarrassing to admit I scrolledback through some of my old
(19:42):
episode descriptions to see if Ihad talked about this before on
the podcast so if I have Iapologize but I don't remember
talking about it which probablymeans you don't remember talking
about it or remember me talkingabout it but who knows I talk
about a lot of things on a lotof different platforms and I get
all my wires crossed in my brainso maybe I have and if I have I
(20:03):
apologize but I still think evenif I have discussed this on the
podcast it's worthy hearingagain because this concept of
looking for signs of progressthat aren't just your the
arrival of your end destinationis so important for so many
different things and in theworld of fitness and health
(20:24):
there's something called an NSVwhich is a pretty standard thing
that you'll hear people talkabout especially when people are
trying to lose weight or fat andit's a non-scale victory that
basically means what is avictory what is a win that has
happened that is not related tothe number on the scale so if
your goal is to lose 20 poundsand you get on the scale and
(20:48):
you've only lost four that canbe a little disheartening,
right?
Because you haven't had avictory yet, so to speak.
So instead of wrapping all ofyour success in what the scale
says, which is something youprobably shouldn't do anyways,
but I think we talked about thatlast week or the week before.
So refer back if you need to.
(21:10):
But what are those wins that arehappening in your life and are
happening in your journey thathave nothing to do with the
number, right?
right?
That's what a non-scale victoryare because if you are doing the
right things and if you aretrying to lose weight, you
probably aren't going to lose alot of weight all at once or
quickly, right?
That's not how you should do itfrom a safety perspective or
(21:31):
from a longevity perspective.
Weight loss and fat loss tend tohappen slowly over time and they
generally recommend you reallyshouldn't be losing more than
one pound a week anyways.
So it's going to take a whiledepending on how much you are
trying to lose.
So you kind of have to fill inthe gap like where one pound
doesn't feel like a lot, what ishappening in my journey, in my
(21:53):
progression to get to where I'mtrying to go that I can
celebrate right now so that Ican stay positive about my
progress?
And so while weight is onething, and for the reasons I
already kind of discussed inthat episode around fat loss, I
don't really want to spend a lotof time talking about fat loss
because I prefer to focus moreon performance goals.
(22:16):
I prefer more to focus on thingsthat we can control, things that
are happening in the gym.
And I think that so often peoplehave this end goal that they
want to get to.
I want to be able to, I want tolook a certain way.
I want to be able to dopull-ups.
I want to be able to do push-upson my toes.
I want to lose 20 pounds,whatever those goals are.
(22:39):
I want to provide you a roadmapto staying positive in your
journey of getting from point Ato point B and it does not
matter what your end result goalis okay so I'm gonna give you
five signs of progress that areworthy of celebrating I'm gonna
give you five non-scalevictories that I need you to
(23:00):
look out for I need you to puton your binoculars I need you to
put on your glasses your goggleswhatever you got and I need you
to keep a lookout for thesethings in your fitness routine
and when they happen I want youto celebrate the shit out of
them I want you to be so effingexcited when these things happen
okay they're just as importantas any number that's on the
(23:23):
scale they're just as importantas any progress photo that you
take in the mirror they're justas important as how many your
one rep max or how many pull-upsyou can do or how many push-ups
all of these things are gettingyou to where you're trying to go
So the first one, number one, isthat you are more consistent.
(23:44):
Are you more consistent in yourworkout or whatever healthy
routine you were trying toimplement?
Because if you can just work outmore often.
Simply put, it doesn't matterwhat you do.
You want to just shake yourbooty.
You want to do how to twerkclasses on YouTube every day as
your workout.
That's fine.
OK, good luck.
(24:05):
Let me let me know what youlearn, because I also would love
to know how to twerk.
OK, I can't.
Not at all.
I used to be able to dance, notto work, but dance, not so much
anymore.
Okay, I'm getting old.
But if you are more consistentwith whatever you're doing in
that physical movement space andyou're showing up more often
than not, you are settingyourself up for a habit.
(24:26):
And once that habit solidifies,it becomes a lot harder to
break.
And so on those days that maybeyou decide, you know, I'm sick
and tired of this twerkingvideo.
I've learned how to twerk.
Let's do something else.
Maybe twerking leads you toZumba Maybe it leaves you to a
hip hop aerobics class.
That's fine.
And then you do that hip hopaerobics class for the next
(24:47):
three months.
And then you get bored of that.
And then you're like, oh, lookat this cycling class.
And then you do that for threemonths.
That's fine.
And then you find the sweat appand you're like, oh, my God, I
want to get stronger and I wantto have a home gym and I want to
do all these things withBrittany Williams on the sweat
app.
Cool.
Great.
Pull up a chair, girl.
We're here for you becauseyou've built that habit.
Starting off with that twerkingvideo with YouTube, it's easier
(25:07):
for you to It's easier for you,excuse me, it's easier for you
to implement these new routines.
It's easier for you to continuedown this road of successful
fitness routines because you'velaid down a solid foundation.
So when you see signs of youbeing more consistent, when you
(25:28):
wake up one day and you just,you blink and you've put on your
workout gear and you don't even,you're like, wait, hold on.
There used to be a day where Ihit snooze eight freaking times
and I bitched and moaned myentire way to the gym.
And one day you're gonna wake upand you're gonna be in the gym
and you're like, wait, how did Iget here?
I don't even remember waking up.
I woke up, I put my clothes onand I came to the gym because it
(25:49):
was just so automatic.
Celebrate that.
That is a huge win when you getto that point to where your
workout no longer is somethingthat you have to think about
making happen.
It's kind of like learning alanguage.
When, you know, you start tofeel, I used to be, I'm not
gonna say fluent, but very wellversed in Spanish.
Like you could drop me in Spainor Mexico or whatever and I
(26:11):
could get myself back.
I could get myself to where Iwas going.
That's kind of what I tellpeople.
Like I had a very good workingknowledge of Spanish.
And there's a point withlanguage, which I never got to,
where you don't, when someone'stalking to you in a different
language, in your non-foreignlanguage, where you have to
translate it, like someone'stalking to me in Spanish, I have
(26:31):
to translate that into English.
Okay, this is what he said.
Then I have to think about whatI want to say in English.
I have to translate that in myhead to Spanish, and then I
speak that out loud, right?
And that's a very manual andmechanical process of how to
learn a language.
And if you've tried to learn alanguage, I think most people
have tried at some point, evenif you're in your high school
classes, whatever.
It's like a mechanical processof being like, okay, this is
(26:53):
what I want to say.
Think about what each individualwords are.
Okay, what order do they go in?
Okay, now say it, right?
That is kind of what working outat the beginning feels like,
where you have to think aboutworking out.
Like, okay, I have to work outtoday.
Like, it's a very, like, youhave to strum up the motivation
and you really have to, like,energy and momentum and inertia
(27:15):
into that process.
But after you've done it enoughtimes, it just happens.
Like people are like, Brittany,how are you motivated to work
out, you know, five times aweek?
And I'm like, I don't knowanymore.
I just do it.
It's not a question.
Some days I skip.
Sure.
Of course.
I'm human.
But I've been doing it for solong that the consistency is so
(27:39):
baked in.
I just look at my day and I say,when am I gonna work out today?
It just happens.
Again, most days are not, I'mnot perfect.
And when you start to get likethat, where I'm no longer
translating the motivation towork out in my life, I'm just
doing it.
Instead of someone speaking tome Spanish, And me having to
translate that in my head, I'mjust hearing the Spanish,
(28:02):
knowing what it means initially,automatically, and then I'm
talking straight back to them inSpanish, okay?
That's where you want to get to,and when you see the signs of
that happening, celebrating it.
Point number two is prettyobvious.
It's a little on the nose, butare you lifting heavier?
And this does not always mean,so, and the next two examples of
(28:26):
signs of progress are kind ofsimilar.
So let's take just a basic,let's say our workout calls for
three sets of 10 bicep curlswith, you know, 30 seconds to a
minute rest, okay?
If you can right now do threesets of 10 bicep curls with 10
pounds, wonderful, bravo, loveit.
(28:50):
If you then been doing 10 poundsfor a while and it feels pretty
good, you start to use 12 poundsor maybe 15.
We'll do 15 pounds because itfeels like it's a big
difference.
Maybe then you can do the firstset with 15 pounds and then the
second and third set have to bewith 10.
That is freaking progress, okay?
So many people are like, oh, butI can't do the entire thing with
(29:11):
15.
I don't give a shit.
Celebrate the fact eachindividual rep that you can lift
heavier, Celebrate that.
And that's how it should look.
It's not like you go from doingthree sets of 10 reps at 10
pounds to three sets of 10 repsat 15 pounds just all at once,
okay?
I say this a lot with push-upson the toes too.
(29:33):
People just think that they'regonna be able to do a ton of
push-ups on their knees and thensuddenly one day they're gonna
try to do push-ups on their toesand it's just gonna translate.
It doesn't work that way.
You start by doing one or tworeps, either with the heavier
weight or doing them on yourtoes.
And then you finish the restwith a lighter weight.
And over time, you'll notice howmaybe you could have done three.
(29:54):
You did the first set with 15pounds and then three reps of
that second set.
And then eventually that wholesecond set.
And then eventually you'll getto all three sets at 15 pounds.
But First of all, you got totry.
That's kind of the subcontext ofthat is that you have to be
willing to try heavier weight.
I did that in my workout today.
(30:15):
I've been doing, I've beentrying to, uh, do more, uh, with
my shoulder presses.
I'm in my room right now doing ashoulder press.
I couldn't remember what thatwas called.
Uh, a bench supported shoulderpress.
So not just standing.
Cause when you're supported inyour back with a bench, you're
going to be able to lift heavierthan you will when you're just
standing upright.
Cause you got to, uh, you don'thave to use your core way more
(30:37):
when you're standing up thanwhen you've got a bench.
Uh, so I've been at like 30pounds for that.
Like just a shoulder press, uh,bench supported for a long time.
And so today I tried 35s and Idid it.
I was proud of myself.
I did not do a ton of reps, butI was like, hell yeah, girl,
you're doing it.
Okay.
Celebrate when you're able tolift heavier, even if it's not
(30:59):
for the entire set.
Now, point number three is kindof that same point, but remixed
a little bit different.
Can you do more reps at yourcurrent weight?
Okay.
So now this is a little tricky,right?
All right.
This one's a little trickybecause to get stronger, I need
(31:19):
you to lift heavier generally.
OK, it's not like doing if youcan do three sets of bicep curls
with 10 pounds, which I coulddo.
I can check.
I can do that.
Me suddenly doing.
10 sets of 10 reps doesn't makeme stronger.
At a certain point, you're nolonger strengthening the muscle
and you're just building theendurance of a muscle, okay?
(31:41):
Does that make sense?
Kind of with running, right?
Like you can, just because youcan run longer does not mean
that you run faster.
You generally slow down.
To run longer, you generallyslow down to do that and then
you're working on your enduranceto be able to last longer.
So there's some caveats to thisone, but...
(32:03):
If you've been using 10 poundsand you've been doing that three
sets of 10 pounds for your bicepcurls, three sets of 10 reps at
10 pounds for your bicep curls,and suddenly you can do four
sets or maybe you can do threesets of 12, three sets of 15.
The fact that you're able to doit, I'm not saying that you
always should.
(32:23):
I guess my disclaimer is thatmore reps doesn't always equal
better.
That's my succinct way of sayingthat.
But with that in mind, maybe youdon't have access to a higher
dumbbell.
Maybe, you know, cash isstrapped tight.
I get it.
Holidays are coming.
You need to say for your kids,you don't want to buy new
dumbbells.
OK, I'm not going to hate that.
Like I get we all got our thingsthat we got to deal with.
(32:45):
Can you do more reps at yourcurrent weight?
That's a win.
OK, that's a huge win.
And I think that there are timeswhen like it's just heavier,
heavier, heavier, heavier,heavier, heavier, heavier.
And like, I remember someonesent me a DM and I probably get
one of these at least once ayear where someone's like, is
the goal just to always belifting heavier forever for
(33:05):
eternity?
So at some point I'm just goingto be lifting like a thousand
pounds.
Like, like she was like, I don'tunderstand the concept of
progressive overload because ifI constantly have to be lifting
heavier for forever to getstronger, like how does that
work?
over time and this is one ofthose things that happens is
(33:27):
it's not always about liftingheavier it's about being able to
do more volume at that weightokay it's about being able to
for me sure one day i'm going tobe able to do my shoulder press
with 35 pounds and i'm going tobe grateful right but today i
did that 35 pound shoulder pressand i was dead tired okay I had
(33:49):
to give myself a long ass breakand then I did some more
shoulder stuff and I could tellthat my shoulders were like
super tired the goal is to beable to do that 35 pound
shoulder press be able torecover and then also be able to
do the you know high pulls andthe the lateral raises and the
front raises and all the otherthings that I did um and be able
(34:11):
to do those at heavier um atheavier weights too so it's not
just about the pound it is isabout the you're using or the
kilo, whatever your metric is inthe country that you're in.
It's not necessarily about theamount of load.
It's also about the volume ofwork, the number of sets and
reps you can get done, not evenin an individual workout, but in
(34:34):
an individual week, okay?
How much volume can you get donefor a particular muscle and
still be able to recover, right?
Because we need, that'simportant, all right?
Okay.
Oh, that's actually a greatsegue into number four.
Can you recover faster?
People always forget this one.
And then I'll point it out topeople and they're like, holy
(34:56):
shit, this is like my littlehack, my little life hack.
If you're looking for a positivething that you can latch
yourself onto, to leach yourselfinto, to find progress in your
workout, pay attention to howfast it takes you to recover in
between sets and in betweenworkouts.
It will make you feel proud ofyourself and I very much have
(35:19):
felt this one recently as I wascoming back into fitness off of
pregnancy and so I'm startingkind of like I'm gonna say bare
bones in the sense of like I'mstarting as like a beginner
right especially after ac-section because I took a lot
of time off multiple months oflike not doing anything at all
not lifting a weight nothing soI kind of was starting as like a
true beginner again so like myweights um were pound my load
(35:45):
was way lower than it had beenpreviously um and so you're
starting and everything feelshard and you're having to take a
lot of breaks okay and that 3060 second rest the sweat back
sweat sweat app gives yousometimes I would click pause
and I would let that 60 secondrest be a 90 second rest okay or
I would be finished with a setand I'd kind of be out of breath
(36:07):
a little bit um or I would besuper sore you know how it is
when you're first starting a newworkout routine oh you get so
freaking sore at the beginningand it would take like days for
the soreness to go away like twothree four days which that's the
kind of soreness that you don'tthat's not a good soreness
soreness is um always thought ofas a good thing and it's not
(36:30):
okay there is such thing as abad soreness you don't want to
be too sore it probably meansyou did too much too soon so
When you start seeing thosesigns that, man, this exact
workout made me sore for fourdays and now I did it.
and I was sore for one day or Iwas barely sore and I did the
exact same weights andeverything, that's a sign of
(36:52):
progress.
It's a sign of your bodyadapting to the challenge and to
the load that you gave it.
Even within your workout, okay,if you were doing those three
sets of 10 bicep curls at 10pounds and that used to gas you.
After, when you were done withthat 10 reps, you drop those
weights and you're like, whew,thank God that beep came or I
(37:13):
guess it's not a beep becauseit's not a timer, but thank God
the reps Rest is here, right?
Like, thank God I needed thatrest.
And maybe a month later, you dothe three sets of 10 reps at 10
pounds.
And when it's done, you're like,I could have done 20 reps.
First of all, that's the that'sthe telltale sign that it's time
to lift heavier.
just so you know.
If you aren't begging for therest when it gets there, when
(37:36):
you aren't doing a littlecelebration dance in your head
when you get to the last rep ofan exercise, it's a sign that
you should go heavier.
All right, just so you knowthat.
So if you're able to recoverfaster, if you're getting to the
point to where in between reps,in between sets, and in between
workouts, you're able to getback to a baseline from a heart
(37:57):
rate perspective, from asoreness perspective, from a
mobility perspective, just ableto move your body in a way and
be able to perform well withgood form faster that's a huge
win no one celebrates that butthat is such a big deal like as
a fitness trainer those are thesigns like when i'm working with
someone one-on-one those are thesigns that i am looking for like
(38:20):
this is the cheat code guys onhow you know when it's time to
progress because it's not like aa science that's down to a
number oh after six weeks we trya heavier weight after six weeks
we make go to three sets to foursets there is a plan Always,
especially with online fitnesswhere I can't see you, right?
Like I can't physically see howyou're doing in all of the
(38:42):
workouts.
There is a science to generally,in a generalized sense, how to
move someone up.
and how to progress them overtime.
But when you're working out onyour own, you are also, when it
comes to the actual dumbbellsize, you are going to have to
look at what's happening in yourown body and know when to
(39:03):
progress because I can't tellyou that.
These are the signs you lookfor.
When you start recoveringfaster, when that 10 pound, that
10 rep set, feels like I couldhave done 12 or 15 seconds into
your 60 second rest.
You feel like you could goagain.
You're not huffing and puffing.
(39:25):
That's a sign that you aremaking progress and it needs to
be celebrated and you probablyneed to lift heavier at that
point.
Okay.
And the number five, numberfive, the very last one is the
quintessential one that everyoneforgets.
And it's so, it's the mostimportant.
If one through four have neverhappened to you, you have never
felt consistent.
You have never felt like you'veincreased your weight.
(39:46):
You're doing bar workouts andyou're stuck with those two
pound dumbbells.
If you feel like you cannot domore reps, nothing.
You feel like you don't recover.
You're always sore for First ofall, maybe if all those things
have happened, I would maybe gosee someone.
I'd maybe go see a doctor, aphysical therapist, a personal
trainer, somebody.
But that's aside.
(40:06):
But if all those things havehappened and you still cannot
find a positive, you cannot findsigns of progress, I'm going to
ask you this one question.
Since you have been focusing onyour health and on your fitness,
are you a happier person?
Do you go into your day with alittle bit more pep in your
step?
(40:26):
Do you go about life with alittle bit more pride for what
you do, for your work, for yourrelationships?
Are you happy to see your lovedones?
Are you happy to wake up in themorning?
Do you find joy in the things inyour life?
And I am not talking about yourworkouts.
Other things.
Do you find joy in those thingsmore often?
(40:47):
Do you feel more resilient inyourself?
Do you feel more capable?
Do you feel more motivated?
Okay?
Okay?
(41:15):
So if you are working out oryou're doing your twerking
classes on YouTube, again,working out and fitness is a
broad spectrum in my book.
It really is.
Movement is what it should becalled.
Are you moving more throughoutyour day?
And as you have moved more, areyou finding that you are also
going about your day in ahappier state?
(41:38):
If the answer is yes, fuck yeah,hell yeah, I'm proud of you.
I celebrate the hell out ofthat.
That is the biggest sign ofprogress.
If you feel like you are justgoing through the motions, okay?
Postpartum is a perfect exampleof this because a lot of these
things, recovery, liftingheavier, being able to do more
reps and being more consistent,aren't really things you always
(42:00):
have access to duringpostpartum, right?
Especially if you'rebreastfeeding because your
body...
is not reverting back to itsnormal self, its default self,
okay?
It's still rushing throughhormones and doing all the
things so you can provide foryour kid.
So a lot of times you don't havethese tools in your tool belt to
(42:21):
hold on to to feel like you'regetting better, okay?
So if the only thing you have tohold on to, the only sign of
progress, the only milestonethat you have is that when you
finish your workout, you arehappy.
Gosh, girl, hold on to that.
Hold on to that and take it withyou throughout your day.
(42:44):
Because if I can get you to behappy after your 30 minute, one
hour workout, and we can buildthat happiness into a bigger and
bigger and bigger and biggerbucket at the end of your
workout, you will accomplishamazing things in the rest of
your day.
Give me one hour to help betterthe other 23 hours of your day.
(43:09):
Okay, that's how I need you tobe thinking about your workouts.
Sometimes it isn't all about thenitty gritty performance.
How many pushups can I do on mytoes?
Oh my God, my shoulder.
I'm seeing my shoulder cap comethrough.
I've really been working ondefining my muscles.
I don't give a shit, girl.
I don't care what you look like.
I care about what's going on inbetween your ears, in that brain
(43:30):
space of yours.
I care about your hearttickering and beating and having
a flutter and a fire in yourheart because you are happy
about the things in your lifethat make you show up with love
and with respect and as a betterperson.
Okay.
I mean, in the grand scheme ofthings, like I'm not the perfect
trainer for someone who like hasreally specific body.
(43:54):
Like, oh, I want to have a sixpack and I want massive muscles
and I want cool.
I can help you get there.
I know that.
But what makes me happy is isseeing my clients, yes, improve
their body composition and theirphysique 100%.
That is on the table.
I got you, girl.
That is my goal too.
But I also want you to be happy.
(44:14):
I don't want you to do it at theexpense of your happiness.
So if that happiness is all youhave, meaning you aren't seeing
any sort of change at all inyour body, maybe actually that's
fine for you.
Because there's plenty of peoplewho also don't subscribe to I
need to look a certain way.
I think especially as we getolder, like I just don't care
(44:37):
that I don't have a six pack.
I don't care.
I mean, of course I would loveone.
I would love a six pack.
I would love a six pack.
Don't get me wrong.
I will admit that.
I will scream that from therooftops.
But I know that the lifestyle Iwould have to live to have a six
pack would be effing miserable.
(44:57):
So I don't do it.
UNKNOWN (45:00):
Yeah.
SPEAKER_00 (45:01):
Because happiness to me is a sign of progress
throughout my life, butdefinitely in my workouts.
I want to finish my workout.
I want to finish every singlemeal and I want to feel happy.
And the more often that I can dothings in my life where when I
am done, when I've completed thetask, I feel happy.
I know I'm moving forward.
I know I've got signs ofprogress.
(45:22):
So even if there are things inyour life where you're looking
for, man, I am so far.
The distance between the lifethat you want to live and the
life that you're currentlyliving is really freaking far
apart.
If you're like, I am nowhereclose to where I want to go.
And it can be so daunting.
It can be so daunting whenyou've got a big goal, career
(45:46):
goal, you're trying to run amarathon, I don't care, whatever
it is, you've got a big goal outin front of you.
It can be so daunting to feellike you're never going to get
there.
So I want you to look at thisjourney and find moments where I
am happier today, this week,this month, than I was
(46:07):
yesterday, last week, lastmonth.
And you celebrate the hell outof that.
That is how we buildconsistency.
That is how we lift heavier.
That is how we do more reps andthat is how we recover faster.
Because if you are happier, thenyou will be more consistent and
then you will lift heavier andthen you will do more reps and
then you will recover faster andthen it becomes a cycle and it
(46:27):
all starts to repeat itself.
And then you just build intothis lifestyle where you're just
like me, you're just working outevery single day.
Because I don't know any better.
The concept of not working outjust does not compute in my head
because I've been doing it forso long that it's like brushing
my teeth.
Why do I brush my teeth?
(46:48):
I'm not motivated to brush myteeth every day.
It's just what you do.
Someone gave me a toothbrush ata young age and said, do this
twice a day, every day.
And I said, okay.
And here I am at 36 doing it.
Not twice a day, every day,because sometimes I need to rush
in the mornings, but I alwaysend the night brushing my teeth.
Always.
(47:08):
Most days I get twice.
Workouts are the same way.
It's that this is the framework,the formula that you need to
apply.
You need to obsess with everysingle one of these little
details to a healthy level,really obsessed over that last
one, being happier, and you willstart to notice how health and
(47:29):
fitness becomes so ingrainedinto the process that it no
longer feels like a process.
It no longer feels like you aretranslating Spanish into English
and then English back intoSpanish.
You're just speaking Spanish.
Hola, como estas?
You know what I'm saying?
You're just letting it roll.
(47:50):
I really need to take Spanishclasses or something again, you
guys.
I really do.
I used to know I took Spanishthrough college for no reason.
Rice University, where I went tocollege, does not have core
curriculum requirements.
You don't have to take anEnglish, a history, a social
studies, or whatever, alanguage.
(48:10):
You can take whatever classesyou want.
You just got to get your classesfor the major.
I did not have to take alanguage at all.
But I took Spanish almost everyyear because I just felt like I
should.
I also dated a Mexican guy likefrom Mexico, not like, oh, he
has Mexican family.
Like he was like English wasvery much his second language.
I would like help him write hispapers and stuff because like he
(48:32):
wouldn't know half the wordsbecause he was very, very much.
Like English is my secondlanguage.
So like, and also, by the way, Ilive in Texas where there's a
huge Hispanic population and alot of Spanish is spoken.
So I just was around Spanish alot.
And then I moved to Baltimorewhere, oh, fun fact, there's not
a lot of Spanish speakingpeople.
And I no longer was with mySpanish speaking boyfriend.
(48:53):
Actually, ironic, the boyfriendthat I was with in Baltimore did
speak Spanish too, but we neverreally, we never really spoke
Spanish to each other.
And then it dried up.
and now all I've got is hola Imean that's not true I can say a
lot more Spanish but like it'sjust funny how like if you do
not lose it your brain will letthat shit evaporate like I like
(49:15):
let's literally say I spokeSpanish every single day for 23
years okay I mean maybe not whenI was a kid so maybe we'll say
If I started speaking Spanishwhen I was 6 to 23, what is that
math?
Ooh, 17 years?
For 17 years of my life, I spokeSpanish and I got nothing to
show for it.
(49:35):
Nothing.
You drop me in Mexico and Iwould be, ooh, I would struggle.
I know the individual words, butI can't like conjugate and put
sentences together.
Anyways, you don't need to knowabout my Spanish speaking
skills, but that would be a goodlittle like goal, like to
Duolingo something or another.
Maybe I'll do that one day.
Maybe that'll be my New Year'sresolution.
(49:56):
So you guys know I'm not big onNew Year's resolution, but
that's actually a good idea.
If someone could remind me that,like I need to set an alarm,
like a Christmas alarm.
Don't forget to Duolingo in2025.
I might do that.
This isn't an ad or anything,but if anyone's down to learn
Spanish with me in 2025, you letme know.
I need it to be be easy thoughand I feel like I've heard some
(50:17):
good things about Duolingo somaybe this is what we do okay
okay look at us that wasn't thatone I just gotten getting new
goals coming out the end of thepodcast okay friends thank you
so much for listening if youhave any questions comments
concerns about today's topic Ilove to continue the
conversation of the podcast umin my dms on instagram please
(50:38):
reach out to me would love it umPlease rate, review, subscribe
to the podcast.
And I'll see you in two weeks.
Hopefully with another greatupdate about Blake and daycare.
Hopefully everything's goinggreat.
I think next time...
Yeah, next time that we will bereconvening on this podcast, Rob
is going on a trip.
(50:59):
He's going to Europe for twoweeks.
Okay?
So you know how I left Rob fortwo weeks to go to Australia in
March?
Now he's going to Europe forwork for two weeks.
And so I'm solo parenting fortwo weeks.
So...
I'm sure you're going to haveplenty of stories about that on
the podcast because I'm prettyfor sure.
Hold on.
Let me look at a calendar.
Our next podcast.
(51:20):
Oh, no.
Oh, yeah.
So the next podcast will be onthe 26th.
Sorry, the 27th.
And I'll be one week in.
I'll be one week in.
OK, so you'll have plenty ofstories about Britney's solo
parenting.
Me and Blake, girls night everynight.
All right, friends.
Thank you for listening.
I love each and every one ofyou.
Go have a happy Filter FreeFriday.
UNKNOWN (51:41):
you
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