March 7, 2025 • 39 mins
What if the number on the scale is the least important factor in your health journey? Health coach Hilary Guinn joins us to explain why she named her successful program "Skip The Scale" and how focusing beyond weight creates lasting transformation for her clients.
Hilary breaks down the three foundational pillars that truly drive results: proper sleep, consistent movement, and balanced nutrition. We explore why sleep might actually be the most critical starting point (contrary to what most people believe) and practical strategies for improving your sleep quality immediately. For those intimidated by fitness, Hilary shares approachable entry points for strength training that can be done at home with minimal equipment.
The conversation takes a refreshing turn when we discuss nutrition, where Hilary advocates for education through macro tracking rather than restriction. "You don't have to overhaul your entire way of eating," she explains, offering practical tips for making favorite meals healthier without sacrificing satisfaction. Perhaps most valuable is her insight on planned "diet breaks" and why the all-or-nothing mentality sabotages long-term success.
Whether you're struggling with weight loss resistance, feeling overwhelmed by conflicting health advice, or simply want sustainable approaches to wellness, this conversation offers actionable strategies that honor where you are right now while building toward lasting change. As Hilary reminds us, these habits eventually become automatic—what once consumed your thoughts will someday be as routine as brushing your teeth.
You can sign up for her MARCH 10th challenge here: https://forms.gle/pAUAwJwy9GdV7tpX8
Find Hilary Guinn on IG: hillyguinnfit
Feeling Out Of Balance? Take my FREE Hormone Assessment & checkout my FREE resources at
gogetemcoach.com/links
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Welcome back to Health Hormones and Done With
Dieting.
I'm your host, emily Murphy,and today I'm joined by Hilary
Gwynn.
She is a health coach.
I'm going to let her introduceherself.
We're going to talk today it'sthe beginning of the year.
We're going to talk aboutweight loss.
We're going to talk about herweight loss challenges and her
program and mindset eating,nutrition.
(00:23):
We're going to touch on all thethings and just riff out here.
So welcome, hillary.
Speaker 2 (00:27):
Thanks for coming on the show.
Speaker 1 (00:29):
Let everyone know about you.
Speaker 2 (00:31):
All right, so my name is Hillary Gwynn.
I am a 42 year old mom, wife.
I work a corporate job fulltime and then I also run an
online nutrition and personaltraining business.
I do one-on-one coaching,nutrition only nutrition and
personal training, as well assix-week group challenges, and
(00:55):
those are called Get the Scale,and the reason for that is to
teach people about how much morethere is to measure your
progress versus, I mean, thanjust the scale, and that number
on the scale means very little,even though everybody thinks
that it means everything.
Speaker 1 (01:15):
It means a lot of different things to different
people.
But you know, in the realm ofyour big overall health journey,
right, that's what we say.
Speaker 2 (01:24):
The non-scale victory .
Speaker 1 (01:26):
It's a very small piece of data when we're looking
at lifelong health and takingcare of yourself.
So let me ask you how did youpick the six-week part, the
length of time?
Speaker 2 (01:42):
Well, coming from someone who loves a challenge
and I make, you know, littlechallenges for myself and I've
done 75 part and all of thosethings I know that when people
are looking to start something,they don't want to just do the
small things.
They don't want to just eat alittle healthier, they don't
want to just go for a walk, theywant a big grand plan.
(02:04):
So my idea behind my challengeswas to give them this big grand
plan.
But in actuality it's the smallbaby steps.
So you know, it's still justthose foundational habits that
are so important, but in a funway, in a, you know, group
setting where you've gotlike-minded people that are
(02:25):
doing the same thing as you.
And it still feels like achallenge.
But we're not going at a sprintpace.
You know we're still looking atit as a marathon.
We're still looking at it asyou need to drink your water,
you need to have good sleephygiene.
You know I do a lifting.
It's all progressive overloadin the workout, but I make them
(02:45):
total body.
So if you've never worked out,then just start with one day.
You know it doesn't have to bethe full thing, and so I make it
to where I can meet everyone,whether you're a beginner or
your intermediate or youradvanced, like it's going to
work for you.
But we have to meet you whereyou're at in your life and start
there and start small and builda plan that works for you.
(03:08):
So that's, you know, even thoughit's a group challenge, it's
not generic, you know, it isvery customizable.
And then I'm always there, youknow, to answer questions and I
do a Q&A every week and I have aquestion board.
There's a lot of back and forth.
They can email me, you know,with any personal questions.
So I've been doing it for gosh,I guess three years now and
(03:34):
it's you know, it's been steadyand I'm not the best at social
media, which is how those thingskind of grow.
But you know I'm really proudbecause the word of mouth and
the referrals and just theclients like I have so many of
them that do the challenges backto back just to keep the
workouts and the accountabilityand to be in the group, right,
(03:54):
yeah, awesome.
Speaker 1 (03:55):
And so what are you?
What do you think are the biglike the big things that we
should develop healthy habitsaround, right?
What are the big things thatmove should develop healthy
habits around, right?
What are the big things thatmove the needle for us,
eventually?
Speaker 2 (04:09):
So I think and you know my struggle with this I
think sleep is the number onemost important thing that anyone
, if they were going to startanywhere, start with just
focusing on getting good sleep,because all the other stuff you
do isn't going to matter ifyou're not getting that rest and
that time to recover.
(04:29):
Yeah, I think you know movingyour body in some way, like you
know, we can always talk abouthow lifting is.
You know, your longevity andmaintaining your muscle.
I think there's importance.
But if you don't do that, justmove.
You know, go for a walk, gowith a friend to a class, like
just starting to move your bodyin some way.
(04:50):
If you know lifting can be afuture goal.
It doesn't have to be somethingyou do the second you start.
And then, of course, you knowthe most important thing is
going to be your nutrition.
You know what you put into yourbody is how you feel, it's how
you look, it's everything, andthis is coming from somebody
that you know it's not like.
(05:10):
I've known that my whole life.
I didn't.
Um, I practice what I preachand I and I live.
You know what I, what I'vetruly believed, um, and I think
that there's moderation andbalance.
But I think that you know, wewere never taught that and I
think that that you know, getyour nutrition straight first go
for a walk, go to sleep and getyour nutrition straight, and
(05:35):
you know everything else.
We're constantly evolving,we're constantly growing.
I mean, I know for me and mostof the women I work with, they
just they want to be better momsand they want to be better.
You know wives and, but theystill want to be better moms and
they want to be better.
Speaker 1 (05:49):
You know wives and, but they still want to be better
for themselves and so you knowyou can do a lot with food and
just movement.
Yeah, it doesn't have to be abig grand plan.
So let's break all those downand give some tips and things
that you know people should bethinking about, right, when
we're talking about sleep.
And it's funny, I usually sleepreally well and I do sleep well
(06:09):
once I get to sleep.
And last night was a very likeoff, like once a month.
And it was funny because afterwe were talking about sleep like
once a month, I spend likethree hours trying to go to
sleep like once a month.
It's just like a weird randomthing.
I end up taking quite a bit ofmelatonin.
I use the quick dissolve, likein other nights.
(06:32):
I can just take a little bitand I can get to sleep and I'm
fine.
And then last night was likeI'm wide awake, I'm like I could
go to the gym, right now, oh mygosh, that was my life for like
30 something years.
Yeah, yeah, I know you havestruggled and a lot of women,
especially as we get older, aregoing to struggle with our sleep
(06:52):
.
And that's, when we talk aboutthings like, you know, magnesium
, glycinate, progesterone, Imean sleep routines, um, just
winding down and that has been.
I've been working late andthere has not been that
separation of the wind down forme and that's.
I can look back and I'm like Ijust I know what was happened.
The last three nights I've beenwide like eyed, right in front
(07:15):
of the computer, big screen,blue lights, till like nine
o'clock at night, like.
And now it's caught up and nowmy brain is like this is not
nighttime, it's not time to goto sleep, it's time to work,
it's time to think about all ofthe things that you need to do
right now instead of going tosleep.
So one of the things that wealways suggest, too, is trying
(07:37):
to go to bed and wake up at thesame time, right, and trying to
be on a schedule with your sleep, trying to dim the lights and
not be in front of computers orright on your phone.
Speaker 2 (07:49):
So that's one of my little tricks, of all my little
sleep things, is when it isevening after dinner and the
lots you know, or the darkoutside my bathroom lot, I keep
it off, like I'll have like alittle light, and I have no
bright lights on in the house.
Yeah, I think that you knowthere's a lot of little things
like that.
Right, that you can do thatthat make a huge difference in
(08:13):
you being able to go to sleep,cause that's one thing that I
can do now, like I may wake upstill some through the night,
but I can go to sleep.
Yeah, and it's because of allyou know yes, it's the
progesterone and the magnesiumand the things that I do, but
it's also because I take mybedtime routine very seriously.
Speaker 1 (08:34):
Yeah, yeah, we've got to prime ourselves to know that
it's dark out, right?
So I saw somebody that said youknow all like people could
reset their sleep.
You go out and like go campingfor a week with no electronics,
no lights, no artificial lightsor electricity, and your body
will kick into a routine becauseit has no other choice, like if
you after dark, if you had noother way to stimulate your
(08:56):
brain to think that it's stilllight out, yeah, your body just
finally does what it's supposedto do.
Speaker 2 (09:01):
We went out West for two weeks and we stayed in a
camper and a lot of them didn'thave the hookups.
I mean, we had a generator butyou had to turn it off, like at
eight o'clock at night.
Um, we didn't have service andI slept like fantastic that
whole trip.
Of course there wasn't work,there wasn't emails, there
wasn't.
You know all of that, but itjust goes to show you're not
(09:22):
broken, you know.
Speaker 1 (09:24):
Right.
We have to do things thatnegate all the things that we do
and the way we live all dayright.
To let our body know like thisis the time, now that we're
winding down, and that may bemake a system, supplements,
right, routines, temperature wealways turn the temperature down
at night, making sure it's cold, making sure it's really dark,
(09:47):
all blackout curtains andeverything.
Oh, I have a sleep mask with.
Speaker 2 (09:51):
It's got like speakers little speakers on the
side, and I listen to a sleephypnosis when I go to bed and I
mean it's been huge in thecortisol and being stuck in the
fight or flight.
I mean I used to wake up everymorning with my heart just
pounding, but I also woke up toa loud, you know blazing alarm.
Gave myself just enough time to, like throw something out and
(10:14):
run out the door and I don't dothat anymore.
I wake up slow to a sunrisealarm that has little birds
chirping and I lay there, youknow, for 10 or 15 minutes like
I take my time and that's beenhuge yeah.
Speaker 1 (10:29):
Yeah, yeah.
Speaker 2 (10:30):
Going outside, you know, in the mornings and even
if it's just for a few minutes,and I mean, I thought all of
these things were so silly rightwhen.
I first, you know, heard abouthim, but I was so desperate I'm
like, Okay, let's do it.
And you know, I think that thatmakes a big difference.
We don't realize how littletime we spend outside,
especially in the winter.
Speaker 1 (10:49):
Right, right, and our sleep routine actually starts
when we wake up.
That's, you know, gettingoutside vitamin D during the day
, right, whether in supplementform, too.
We don't want vitamin D takenat night.
It does interfere withmelatonin, they're finding now.
So, um, you know, because weneed, we're supposed to be
getting it through the sun rightDuring the day, and so, um,
(11:11):
yeah, just all these littlethings that add up, you know, to
that yield results, um, withsleep, and it does take people
doing.
It's not like you can do theselittle things like a few times
either.
So that's you know where we'retalking about building a habit
for six weeks, like inside achallenge like yours.
(11:31):
This is beneficial becauseyou're not going to get all
those things done every week,right, you're going to have to
do a couple things and you'regoing to go.
Well, this isn't working yetand your brain's going to go.
We should stop because we wantto watch the next Netflix show
or whatever is on TV, right, andget the dopamine from like, oh,
what's the next episode goingto be?
Um, because we're not yetgetting the the results that you
(11:54):
know from the two or threethings we've chosen to do.
Right, we walked outside forfive minutes with our coffee in
the morning.
We're crying about not gettingour good sleep yet at night, but
there's maybe two or three morethings that still need to be
done.
Speaker 2 (12:07):
And I think it's like with journaling and it's all of
those things there's no instantgratification, like it's going
to take some time, and sometimesyou're really just going
through the motions of it, butand then when you start to see
the results, then you do startpouring more into it, but
sometimes you just got to suckit up and do it and give it
enough time to actually work,cause that's not going to be
something that happens overnight.
Speaker 1 (12:28):
Right, right, and we see it too when we are treating
with hormones.
Um, we can start to feel better.
You know, quickly, quicker thanyou ever will.
You know you're never bringingyour hormones back after 40
years old, eating and exercisingwhat you know, those are things
you have to do for your healthanyway.
Right, they're not bringing thehormones back, whatever any
(12:49):
influencer says.
But you know people willcomplain, women will complain.
You know I'm sleeping now and Idon't feel I don't.
I'm not, I don't feel restedyet Right and I don't feel good
yet.
Like you know, it's going totake the body time to recover
and we can throw supplements atyou, hormones at you, pump you
(13:10):
up with all different peptidesand everything, but at the end
of the day you can't right.
If we get on a call and you'relike well, I'm sleeping five or
six hours, you know we're nevergoing to get to that
optimization where you feel goodmost of the time it's just not
going to happen.
So we have to I mean, not putourselves to bed 11 and 12
(13:31):
o'clock at night.
You know have to get up superearly in the morning.
I mean it's just.
You know we have to make thatthe recovery time right.
Otherwise it's like we didn'tcharge our phone all day and
you're like running around witha charger.
We've all been there.
We're like our phone didn'tcharge and you're like trying to
find an outlet all day outsomewhere.
That's what your body's like.
Speaker 2 (13:54):
Well, and I think that you know, a lot of times
people don't like, for meeverything pairs together.
So I have to sleep good torecover from training.
So like I don't want to go bustmy butt training if I'm not
going to give it the time that Ineed to recover and it's just
(14:14):
like with food, like I'm notgoing to eat like a a-hole
because then it's going tocancel out my training.
So it's like that, you know, Ithink people need to look at
like the full circle of things,of you're doing all of these
things that are, but they allmatch and they all benefit the
other.
So don't sell yourself short onone and then work your butt off
(14:34):
on another just to cancel itout.
Speaker 1 (14:37):
Right, right, and the sleep.
I mean the sleep is so big, allright, and so let's get into
the lifting weights, cause thatwas the next thing that you did
say, anyway, was you know,movement and lifting and
figuring out how does somebody?
You know, this is always a bigchallenge for any coach, you
(14:57):
know, taking somebody that isnot used to working out at all.
And it's funny.
I have another friend who doesYouTube exercise videos and she
everybody's coming to herthrough means of they were
looking for exercise and shecan't get them to focus on
nutrition.
And I focus heavily onnutrition and hormones, and
(15:21):
that's why people come to us.
And then you talk about moving,lifting weight and getting into
the gym, which I don't.
I mean, I specialize in thatfor so long, but it's not our
main thing anymore, and so it'shard to get those people that
are coming to us for nutritionto start and make that part of
(15:43):
their habit.
And so it's really funny, thedynamic and, I think, the
marketing, even when that's whatpeople are looking for, that's
what they think is the key.
Some people think it's just thenutrition, some people think
it's just the exercise.
So how does somebody startright?
What's their first steps, inyour opinion, when they haven't
(16:04):
worked out maybe in years andyears, or they don't feel
comfortable in a gym.
They're just not used to movingright.
What do you say to that person?
Speaker 2 (16:13):
So I typically my my challenges and my one on one.
I always have home options.
I'll send them links to get.
You know, not the flimsy littlebands from Amazon, but those
the thicker ones, yeah, and likea booty band.
And then you know a couple setsof dumbbells or you know if you
can find the adjustables.
(16:34):
Those are really great to haveat home.
The great thing about dumbbellswith upper body you know it
takes a while to move up in thatlower body.
You're going to max out kind ofquick but there's still a lot
of work that we can do with theresistance, even with body
weight and stuff.
Speaker 1 (16:48):
Yeah, for somebody that's never worked out before.
Speaker 2 (16:50):
Yes, and you know there's the whole newbie game
thing.
So if you've never been, youknow we don't.
We got a lot to work with.
If you, and so I will have,I'll make people programs.
And then, like I said, with mychallenges, there's home and gym
options with video instructionand I just, you know, we start
(17:11):
with a day or two a week, likewhat is completely doable, you
know, every week for you, and westart small.
You know 20, 30 minutes, and Ijust start teaching them the
basics, like let's do some bicepcurls, some tricep kickbacks,
some squat lunges, and I, youknow I will not program a bunch
of crazy crap, changing it weekafter week.
(17:33):
You know I do explain why it'sso important to do the same,
boring things over and overagain.
I have them send me videos toget their feedback or to get
feedback on their form, andtypically what I see is when
women start to see how strongthey really are and this is what
it was for me too, like thenthey get that confidence and
(17:55):
they do want to go in a gym.
And you know the machines aregreat because there's less risk
of injury and you know it's alot easier to use, and I mean,
everybody's got a phone in theirhand.
You can pull out and watch avideo of it.
Or if you're working with me,you're going to have the video
there right in front of you.
And so I think you just have to, like, be patient and not push
somebody like no, you've got toget in the gym, you've got to
(18:17):
deadlift, you know somebody'sgoing to get injured, or they're
just going to get embarrassedand not want to go back.
So you know, just like witheverything else, baby steps.
Speaker 1 (18:35):
Yeah, yeah, and I have found I love the idea and
concept of home workouts and Ido think because of COVID it
kind of became more you know,hey, this is something we can do
, right, right, where everybodywas in gyms, um, but I do think,
like personality wise, you haveto figure out if you're
actually going to do the thingsat home.
Speaker 2 (18:52):
Right, it's a lot harder.
It's a lot harder to bedisciplined to do it at home.
Speaker 1 (18:56):
Yes.
So I do find myself tellingpeople right, go, go join the
gym, even if it's $15, $30,whatever, like a little buy-in,
right, but you plan to go, youget there and then there's at
least no turning back for atleast 30 minutes.
Speaker 2 (19:13):
You're going to do something, even though, like,
get on the bicycle, you're tooscared, Jump on the elliptical
right or you know the stairclimber or whatever, and, like
you know, warm yourself up andthis is probably get crucified
for saying this but you knowCrossFit's, where I started yeah
, the community, and that youknow you're working out with a
15 year old, you're working outwith somebody that went to the
(19:35):
games and you're working outwith a 70 year old and you know
they'll scale it for everyone,and so that was a great place
for me to learn a lot aboutlifting, to have you know the
community and it not be sointimidating, I guess.
Speaker 1 (19:49):
Yeah, yeah, I don't love their workouts.
Speaker 2 (19:53):
Me either.
I mean, you know hindsight,like would I go back?
Speaker 1 (19:56):
No, but you know, I think whatever would just right,
but I mean I have told, toldpeople like go to the la fitness
or whatever you have, and theones the the planet fitness that
have the, the classes included,right, where you can go in and
maybe.
But then if you're not findingyourself getting there, maybe
you need a bigger buy-in, right?
(20:17):
You, you do, and I don't lovethe f45 or orange theory, but
there is a time and a place andif you feel good there, right,
and that's your next step, right, and you, you know it'll get
you to the next step, yeah, so Ithink there's a lot of um, you
have to figure out, right, whatworks for you.
Um, and there's so manydifferent things.
(20:38):
That's a fun thing aboutfitness is, you know, you may
not love to lift weights, butyou may not love it because it's
in your living room and you'rehearing yourself breathe hard
and it's painful, and you don'thave music on and your kids are
bugging you, and there could bea million reasons why you don't
think fitness is fun.
And you go out and explore andfigure out what works for you.
Speaker 2 (21:01):
And I tell people too , like I'm not, I'm not going
out like cartwheeling out to thegym every day.
There's a lot of days that likeI don't want to do it but it's
my non-negotiable, it's mybrushing my teeth Like, yeah,
I'm going to do it regardless.
But then, like I love to go toPilates, I love to go to yoga,
(21:22):
but I just am very transparentwith my clients this body, you
want this body, recomp, the tone.
You will not get that from yoga, you will not get that from
Pilates and I'm so supportive ofyou going and doing that and
moving.
But if you really want theseresults, to maintain your muscle
(21:43):
mass, the longevity, you've gotto move around some heavy
weight.
Speaker 1 (21:47):
Right, yeah, and it's , they're a good starting place
and those are a good add on,yeah, like you know.
So, good, active recovery, it'sa good start Right, and it's
always like and that's what I dokind of like our Pilates stuff
here is super expensive.
Not I mean gosh, it's soexpensive, right?
(22:08):
So like, if you know to havethat membership and then go
somewhere else, I know it can be, you know, but I, I leave those
places and I'm like, okay, I'mready to work out now.
If I had the time, I wouldleave there and go lift, because
I always feel so much better.
Speaker 2 (22:24):
Well, that's ours is hot Pilates, so I go in the
mornings.
Speaker 1 (22:27):
I've never done that.
That sounds so fun.
Speaker 2 (22:30):
It's so good and I feel like.
So I don't push myself likeinsanely hard, but like it's
helped with my, it's helped withmy lifting, it's helped my hip
flexors, shoulders just littleaches and pains.
But then I come home and liftand my body's warm and my
muscles are warmed up.
So it's helped with, you know,my lifting.
Speaker 1 (22:49):
Right, yeah, yeah, I had to do it after two of my car
accidents major car accidentswhere that was like all that I
could do and it was.
I was very frustrated at firstand they had just opened a new
Pilates place we didn't evenhave them before and then all of
a sudden they all popped up andI was like, oh my gosh, this is
so like I found something thatI could do that didn't hurt,
(23:12):
cause I was so discouraged,cause I couldn't be in the gym
really without being in pain.
Um, and you get, you know, andsleep, and all these little
habits too are comparable tothose little like physical
therapy exercises where you haveto do those little stupid
movements over and over and overand then, like six months later
, you're like I don't feel anypain, you know, or something
that feels a little stronger,right.
(23:33):
So it's like that, where itcompounds and you get the
results.
So the last thing you listed in, you know, the three big things
that we're talking about, ofhabits and things that you need
to really move the needle wasnutrition, and I know you teach
macros, right, and so, for thoseof you listening, our macros
(23:55):
are the big food groups, rightProtein, carbohydrates, fats.
I say fiber too, which is acarbohydrate, but I include it
in there, so people payattention to it.
Right, we're not just trying toeat as low carb as possible,
because then we leave out thefiber.
But what do you think are thebig nutrition goals that
(24:15):
somebody should start to work on?
Speaker 2 (24:18):
So that's another thing that I really feel like
you've got to meet yourselfwhere you're at.
If you're eating out everysingle meal and you're having a
frappuccino every morning, andyou know, then we just start
want to talk smack abouttracking, but I always I'm like
(24:45):
how would you ever get somewhere?
You've never been beforewithout directions?
And so you know macros are justa tool.
You don't have to do it forever.
But to me it gives you so muchlike like freedom when you start
to get the education behind thenutrition.
So sometimes if you can getsomeone to just track, you know
(25:06):
just, and I'm like just, don'tchange anything, just eat
exactly what you're eating.
And let's just track a week ofit.
And they come back and they'relike holy cow, right, I'm in the
red, like negative fourthousand.
I'm like, okay, so let's takewhat you're eating.
You know you don't have to dothis complete overhaul.
Like people are always like Icould never eat like you eat,
(25:27):
and I'm like how do I eat?
You know, we, we have pizza, wehave burgers.
We, we eat chili.
Like we, we eat everything.
Um, there's just a lot oflittle tips and tricks that you
learn along the way that makethings more macro friendly and
you learn a lot.
You know we were never taughtabout portion control and you go
out to any restaurant unlessit's some super fancy restaurant
(25:49):
.
You know they're giving youthree or four serving sizes of
the sides and that's what wethink.
Speaker 1 (25:56):
Then, yeah, is ours.
Yeah Right, you're eating thesame as someone else.
Speaker 2 (26:00):
The saddest day of my macro life was when I measured
or weighed out a serving ofpeanut butter.
Like that's so sad you justgive up peanut butter after that
.
Yeah, it's like okay, well, whowants that much of it?
So I just think that you know,having somebody track a week and
just see where they're at, andthen I will work with people of
like, okay, you know you reallylove this meal.
Like, how can we make it alittle more macro friendly?
(26:22):
Or you're eating four servingsof this meal, so let's adjust it
down to two, add in someprotein, and you know it's.
You don't have to overhaul yourwhole entire, I mean, unless,
of course, you're eatingMcDonald's three times a day and
then maybe we got to talk, youknow.
But you don't have to changeeverything.
You can still have the thingsyou love.
Have to change everything.
(26:42):
You can still have the thingsyou love, and that's what I love
so much about macros is it'sit's not the chicken, broccoli,
rice and protein shake 1200calories.
You're starving.
You know which is what peoplethink.
Speaker 1 (26:51):
They just think that's what they have to do if
they want to lose weight.
And it is just so far from thetruth.
And when you're I mean nobodygets this far in their fitness
journey, I mean like you know,you and I, there would be no way
you could maintain that.
But I think people think likethat must be what they do.
(27:12):
Yeah Right, that if you're intofitness, if you stay in shape,
that you you must just eat plainboring food and your life just
must suck all the time.
And I mean I got that so much.
I feel like when I was in thegym with with uh clients a lot
like they just and my birthday'snext week Like and I uh, I was
(27:34):
talking to a friend and she'slike are you working?
Um, I'm like, yes, don't,grownups have to work on their
birthday.
I didn't know that was a thingbut that's what my clients would
always ask Are you working onyour birthday Like hoping they'd
get out of their their workoutand then, if not, cause?
I was always working likethey'd bring food or treats or
(27:55):
whatever, like making sure thatI ate something that was, you
know, not just chicken and ricethat day.
Speaker 2 (28:01):
I'm like, oh, you're going to eat that.
And I'm like, if I want it, youknow, not just chicken and rice
.
That day I'm like, oh, you'regoing to eat that.
Speaker 1 (28:04):
I'm like if I want it , you know.
Speaker 2 (28:05):
I mean like, yeah, if it's worth it, I'm 100% going
to eat it, but if it's not and Isay no, that doesn't mean that
I'm like restricting myself fromit.
Just I don't want it that bad.
Speaker 1 (28:15):
Right, right, I'm sure you get yeah it's always
yeah yeah.
So yeah, we're just normal andwe just figured out.
You know, one of the big tricksto and we had a meal prep
company and this was the idea ofthe of what our company was
based around was taking foodsthat people like to eat lasagna,
(28:37):
pizza, all sorts of I meanPhilly cheesesteak, whatever
like and making it into ahealthy version.
That was the premise of thewhole company.
So, yeah, yeah, and using youknow different vegetables every
week and all just differentspices and sauces and things
that you think you're eating.
(28:59):
I mean, you're getting thetaste of pizza, you're getting
the taste of lasagna, or youknow Thai food or something.
We had just all sorts of stuffand it was just taking regular
meals like things you'd eat at arestaurant, and making them
healthy and you have to likehave your go-tos and those
things that are staples insideyour grocery lists and your meal
(29:21):
planning for your family.
You're, you and your familyhave to eat anyway.
Right, I mean, might as wellmake it healthy and find stuff
that everybody likes and youknow isn't just crap.
Speaker 2 (29:32):
Right, and I always tell clients you know, romance
your veggies.
You don't have to like, havethese plain.
You know bold green beans, likeput some sauces on them and
some seasonings, throw them onthe blackstone or in the air
fryer.
Like, yeah, which I've alwaysloved veggies, but like I have a
really picky son and so in myfamily we all eat.
(29:54):
You know, it's not like I'mmaking myself my separate little
dinner, not to say that there'snot some nights we don't eat
separately.
We do, but we they've alwaysate what I ate.
And my son doesn't like veggies, Um, but he knows he has to eat
them, he understands why, andso our compromise is he dips
them in a one.
Speaker 1 (30:11):
Yeah.
Speaker 2 (30:12):
So you know I mean they're, at the end of the day,
you are the parent.
Like you do make the rules andlike you know, cause I have
people, I got plenty of peoplethat won't eat vegetables
themselves, though.
Oh, same same and.
I might be a grownup.
You can do this.
Speaker 1 (30:27):
Yeah, or make them go get like veggie juice, and then
they're doing shots.
I'm like you can shoot tequila,all right, you can take a few
shots of veggie juice, causeyou're not going to eat it yet.
So we got to figure out a wayto get something green in there.
Put it in your shakes, orwhatever cauliflower rice in
your shakes hide it in thereLike we have to do it.
Speaker 2 (30:46):
You can have spinach in anything like you, which
again I like spinach.
But I mean I had spinach in mykid's shake.
I had I had cottage cheese intheir eggs.
I will I laugh every time mykids have a friend over and I
make a big thing of scrambledeggs and I put cottage cheese in
it and it never fails.
The mom will text me, tell meabout these famous scrambled
(31:09):
eggs.
I'm like your kid ate cottagecheese.
They're like wait what?
No, I'm like, yeah, because itmakes them so fluffy.
Speaker 1 (31:17):
Right, oh, that's funny.
I feel like they come outwatery when I do that, so maybe
you got to tell me how to makethem too, because I haven't
figured that out.
Speaker 2 (31:25):
Well, it's the good culture.
Cottage cheese is like what Ireally think it is, because it's
not liquidy at all, and thenyou just got to cook them like a
little bit longer than youwould.
Speaker 1 (31:36):
Oh, okay, okay, I'm usually in a rush cooking eggs.
I don't mind them likeundercooked a little, it might
be weird for people, but I'mlike what is that called?
Like over easy, yeah, yeah,yeah, so, um, yeah, I don't know
.
So maybe I'll took them longerand see.
So lastly, we touched on this alittle before we started.
(32:00):
Um hit record the mindset,right the mindset piece and the
hardest piece, the yeah, justgetting.
I mean, this is January 24thwhen we're recording this, so
probably released next week, sowe'll be into February.
And I mean this is the timewhere people are giving up,
(32:21):
right, yep, already, and at thispoint, this was, you know, when
running weight loss programsfor a long time.
This is when we started,usually, like, if we were doing
a challenge in the gym, I wouldstart the marketing for it in
January and then launch it inFebruary, because it's you know,
a lot of people are coming tothe realization that whatever
(32:41):
they were going to try to, lotof people are coming to the
realization that whatever theywere going to try to do on their
own, all the things that theyfailed at year after year after
year, or that aren't workinganymore because we're a little
older, you know our hormones.
We're not working with the fullset of tools like we used to be
.
This is the time where you'regoing to need more help, right,
and so when does your nextchallenge start?
Speaker 2 (33:03):
where you're going to need more help, right.
And so when does your nextchallenge start?
Oh gosh, it will be in FebruaryHonestly, I don't know the
exact date.
So I run them for six weeks,and this would start at the
second week of January, and thenwe do a two-week diet break,
because I have a lot of peoplethat do the back-to-back and
since it is a little more of anaggressive deficit, I don't you
(33:24):
know, you just, it's just saferfor the body and for you yeah,
what's a diet break?
Speaker 1 (33:29):
Tell everybody what this, this is.
Speaker 2 (33:31):
So a diet break is where we take you from your
deficit to more closer to yourmaintenance, to where you you
know you're not putting weighton.
In fact, because you've gotmore food in your body, you have
more fuel, you naturally startto move more.
A lot of times people stillwill drop weight during this
time.
But you know, if you're not,you're not gaining weight,
(33:53):
you're just maintaining weight,but you're giving your you know
your body a break.
Dieting is a stressor on thebody.
I don't think people realizehow much of a stressor it is on
the body and I don't care ifyou're mentally dieting or
physically dieting still astressor on the body.
So you know you can pushthrough and white knuckle and
(34:14):
have all this willpower, butyour body keeps the score and at
the end of the day it's goingto come back.
And so you know a lot of mypeople, especially when they're
getting these really greatresults, they're like I don't
want to do a diet break.
I'm like I promise you I'msaving you from your future self
.
Yes, take this break, We'll getback into it Like you're not
trying to get stage ready.
(34:34):
There's no reason to sabotagethese amazing results that
you've gotten because you justwant to push just a little bit
harder and and I say thatbecause I was that person that
kept just pushing a little bit-harder Right.
Speaker 1 (34:46):
And I never, I never take a break and you know we see
that in women that have beentrying to do this their whole
lives, right yeah, when peoplethink break because they don't
have the self-control and theydon't have the boundary set up,
they don't have the education orguidance in the nutrition that
they a break to them is off therails.
(35:08):
So it's an automatic panic,Like I'm taking a break from
getting my results, because it'salways been the all or nothing.
It's either I'm dieting and I'mon or I'm totally off and
anything goes.
There are no like I'm notsaying no to anything, right,
Weekends are crazy, you know I'mnot saying no to anything.
Right, Right, Weekends arecrazy.
You know.
If somebody is bringingsomething to the office during
the week, yes, sure I'll takeone and it's almost like a
(35:31):
switch goes off in the brain.
Speaker 2 (35:32):
It's like if you don't have that, that rule or
that, you know that boundarythere of my diet and that's what
I try to tell people all thetime is like whether I'm
building, I'm maintaining, I'min a fat loss phase, whatever it
is, my food never changes Right, right.
So the amount of food that Ieat right is just a break from
the deficit.
Speaker 1 (35:52):
Yeah, it's not a break.
So we need these and I had themworked into my program.
To where?
I mean we need these because weneed to learn how to not be off
the wagon right when?
Speaker 2 (36:04):
we can trust yourself .
Learn to trust yourself to goout and enjoy a meal, and it not
necessarily meet your macros,but that you're.
You know you're going to enjoyit.
You're going to enjoy the timewith your family, your friends,
and then the next morning you'regoing to get up and eat your
omelet and your fruit.
You know like right right.
It's what happens after the mealthat does the damage, because
it's that you know.
(36:24):
You've fallen off the wagon andokay, well, I'm just going to
eat everything inside, becauseon Monday I'm going to get right
back to it, and then I'm nevergoing to do this again.
Speaker 1 (36:33):
Yeah, yeah, and we've all been there.
We all had to like learn how torecover from that time.
Um, and so I thanks for comingon and talking about these
things, because sometimes, if Ithink it's been so long for me
since I've had to think aboutthose things and teach those
things, um, that it's, it's agood refresher and conversation
(36:55):
that a lot of you guys aredealing with this mental battle
every day, every week and um,but the thing is, what I love is
being able to like look backnow.
I mean that there is a timewhere it, I mean you just won't
have to worry about it, right, Ithink like there's you just
(37:17):
come out of it.
You're like like part ofmaturing or any other part of
your life where you can lookback and go.
That was once a struggle andsomething that consumed me all
the time.
Maybe you know, when you firststarted the work you do, or in
the industry or career orwhatever, or parenting even
right, Something that felt sohard, you know, eventually gets
easier and you're like, okay,this is on autopilot now, this
(37:38):
is just how things are right, wejust do it.
Speaker 2 (37:45):
So, yeah, I appreciate you having this
conversation.
Speaker 1 (37:46):
Thank you for having me.
Yeah, letting everybody knowabout your program.
So the next one will bestarting in February after her
break, and you guys can leteverybody know how they can find
you, follow you and getinformation on your program,
which I'll link in the shownotes also.
Speaker 2 (37:59):
Okay, so I am Hilly Gwynn and that is G-U-I-N-N fit
on Instagram.
You can also find me at HillaryGwynn on Facebook.
I got a TikTok and a website,but I probably wouldn't go there
because I'm not that great atsocial media, so Instagram is
where I'm most active.
Speaker 1 (38:19):
Okay, great, and then , yeah, we'll put the website
and your information.
So, if you are interested inher six-week challenge which
would be a great add-on foranybody that's, you know, trying
to get these habits get resetright we talked about, she's
going to meet you where you'reat and help you take that next
step.
If you're like January was atotal freaking mess, it's really
(38:50):
time to reach out for help.
Don't let the rest of the yeargo by right and everything's
turned into a mess.
Get some accountability, getsome leverage on yourself, join
a community and, uh, and, andlet let this be the start of the
lasting.
You know the things that stick.
Yeah, well, thank you, hillary,and thank you, yeah.
(39:12):
I hope everybody has a greatweek.
Welcome back to Health Hormones and Done With
Dieting.
I'm your host, emily Murphy,and today I'm joined by Hilary
Gwynn.
She is a health coach.
I'm going to let her introduceherself.
We're going to talk today it'sthe beginning of the year.
We're going to talk aboutweight loss.
We're going to talk about herweight loss challenges and her
program and mindset eating,nutrition.
(00:23):
We're going to touch on all thethings and just riff out here.
So welcome, hillary.
Speaker 2 (00:27):
Thanks for coming on the show.
Speaker 1 (00:29):
Let everyone know about you.
Speaker 2 (00:31):
All right, so my name is Hillary Gwynn.
I am a 42 year old mom, wife.
I work a corporate job fulltime and then I also run an
online nutrition and personaltraining business.
I do one-on-one coaching,nutrition only nutrition and
personal training, as well assix-week group challenges, and
(00:55):
those are called Get the Scale,and the reason for that is to
teach people about how much morethere is to measure your
progress versus, I mean, thanjust the scale, and that number
on the scale means very little,even though everybody thinks
that it means everything.
Speaker 1 (01:15):
It means a lot of different things to different
people.
But you know, in the realm ofyour big overall health journey,
right, that's what we say.
Speaker 2 (01:24):
The non-scale victory .
Speaker 1 (01:26):
It's a very small piece of data when we're looking
at lifelong health and takingcare of yourself.
So let me ask you how did youpick the six-week part, the
length of time?
Speaker 2 (01:42):
Well, coming from someone who loves a challenge
and I make, you know, littlechallenges for myself and I've
done 75 part and all of thosethings I know that when people
are looking to start something,they don't want to just do the
small things.
They don't want to just eat alittle healthier, they don't
want to just go for a walk, theywant a big grand plan.
(02:04):
So my idea behind my challengeswas to give them this big grand
plan.
But in actuality it's the smallbaby steps.
So you know, it's still justthose foundational habits that
are so important, but in a funway, in a, you know, group
setting where you've gotlike-minded people that are
(02:25):
doing the same thing as you.
And it still feels like achallenge.
But we're not going at a sprintpace.
You know we're still looking atit as a marathon.
We're still looking at it asyou need to drink your water,
you need to have good sleephygiene.
You know I do a lifting.
It's all progressive overloadin the workout, but I make them
(02:45):
total body.
So if you've never worked out,then just start with one day.
You know it doesn't have to bethe full thing, and so I make it
to where I can meet everyone,whether you're a beginner or
your intermediate or youradvanced, like it's going to
work for you.
But we have to meet you whereyou're at in your life and start
there and start small and builda plan that works for you.
(03:08):
So that's, you know, even thoughit's a group challenge, it's
not generic, you know, it isvery customizable.
And then I'm always there, youknow, to answer questions and I
do a Q&A every week and I have aquestion board.
There's a lot of back and forth.
They can email me, you know,with any personal questions.
So I've been doing it for gosh,I guess three years now and
(03:34):
it's you know, it's been steadyand I'm not the best at social
media, which is how those thingskind of grow.
But you know I'm really proudbecause the word of mouth and
the referrals and just theclients like I have so many of
them that do the challenges backto back just to keep the
workouts and the accountabilityand to be in the group, right,
(03:54):
yeah, awesome.
Speaker 1 (03:55):
And so what are you?
What do you think are the biglike the big things that we
should develop healthy habitsaround, right?
What are the big things thatmove should develop healthy
habits around, right?
What are the big things thatmove the needle for us,
eventually?
Speaker 2 (04:09):
So I think and you know my struggle with this I
think sleep is the number onemost important thing that anyone
, if they were going to startanywhere, start with just
focusing on getting good sleep,because all the other stuff you
do isn't going to matter ifyou're not getting that rest and
that time to recover.
(04:29):
Yeah, I think you know movingyour body in some way, like you
know, we can always talk abouthow lifting is.
You know, your longevity andmaintaining your muscle.
I think there's importance.
But if you don't do that, justmove.
You know, go for a walk, gowith a friend to a class, like
just starting to move your bodyin some way.
(04:50):
If you know lifting can be afuture goal.
It doesn't have to be somethingyou do the second you start.
And then, of course, you knowthe most important thing is
going to be your nutrition.
You know what you put into yourbody is how you feel, it's how
you look, it's everything, andthis is coming from somebody
that you know it's not like.
(05:10):
I've known that my whole life.
I didn't.
Um, I practice what I preachand I and I live.
You know what I, what I'vetruly believed, um, and I think
that there's moderation andbalance.
But I think that you know, wewere never taught that and I
think that that you know, getyour nutrition straight first go
for a walk, go to sleep and getyour nutrition straight, and
(05:35):
you know everything else.
We're constantly evolving,we're constantly growing.
I mean, I know for me and mostof the women I work with, they
just they want to be better momsand they want to be better.
You know wives and, but theystill want to be better moms and
they want to be better.
Speaker 1 (05:49):
You know wives and, but they still want to be better
for themselves and so you knowyou can do a lot with food and
just movement.
Yeah, it doesn't have to be abig grand plan.
So let's break all those downand give some tips and things
that you know people should bethinking about, right, when
we're talking about sleep.
And it's funny, I usually sleepreally well and I do sleep well
(06:09):
once I get to sleep.
And last night was a very likeoff, like once a month.
And it was funny because afterwe were talking about sleep like
once a month, I spend likethree hours trying to go to
sleep like once a month.
It's just like a weird randomthing.
I end up taking quite a bit ofmelatonin.
I use the quick dissolve, likein other nights.
(06:32):
I can just take a little bitand I can get to sleep and I'm
fine.
And then last night was likeI'm wide awake, I'm like I could
go to the gym, right now, oh mygosh, that was my life for like
30 something years.
Yeah, yeah, I know you havestruggled and a lot of women,
especially as we get older, aregoing to struggle with our sleep
(06:52):
.
And that's, when we talk aboutthings like, you know, magnesium
, glycinate, progesterone, Imean sleep routines, um, just
winding down and that has been.
I've been working late andthere has not been that
separation of the wind down forme and that's.
I can look back and I'm like Ijust I know what was happened.
The last three nights I've beenwide like eyed, right in front
(07:15):
of the computer, big screen,blue lights, till like nine
o'clock at night, like.
And now it's caught up and nowmy brain is like this is not
nighttime, it's not time to goto sleep, it's time to work,
it's time to think about all ofthe things that you need to do
right now instead of going tosleep.
So one of the things that wealways suggest, too, is trying
(07:37):
to go to bed and wake up at thesame time, right, and trying to
be on a schedule with your sleep, trying to dim the lights and
not be in front of computers orright on your phone.
Speaker 2 (07:49):
So that's one of my little tricks, of all my little
sleep things, is when it isevening after dinner and the
lots you know, or the darkoutside my bathroom lot, I keep
it off, like I'll have like alittle light, and I have no
bright lights on in the house.
Yeah, I think that you knowthere's a lot of little things
like that.
Right, that you can do thatthat make a huge difference in
(08:13):
you being able to go to sleep,cause that's one thing that I
can do now, like I may wake upstill some through the night,
but I can go to sleep.
Yeah, and it's because of allyou know yes, it's the
progesterone and the magnesiumand the things that I do, but
it's also because I take mybedtime routine very seriously.
Speaker 1 (08:34):
Yeah, yeah, we've got to prime ourselves to know that
it's dark out, right?
So I saw somebody that said youknow all like people could
reset their sleep.
You go out and like go campingfor a week with no electronics,
no lights, no artificial lightsor electricity, and your body
will kick into a routine becauseit has no other choice, like if
you after dark, if you had noother way to stimulate your
(08:56):
brain to think that it's stilllight out, yeah, your body just
finally does what it's supposedto do.
Speaker 2 (09:01):
We went out West for two weeks and we stayed in a
camper and a lot of them didn'thave the hookups.
I mean, we had a generator butyou had to turn it off, like at
eight o'clock at night.
Um, we didn't have service andI slept like fantastic that
whole trip.
Of course there wasn't work,there wasn't emails, there
wasn't.
You know all of that, but itjust goes to show you're not
(09:22):
broken, you know.
Speaker 1 (09:24):
Right.
We have to do things thatnegate all the things that we do
and the way we live all dayright.
To let our body know like thisis the time, now that we're
winding down, and that may bemake a system, supplements,
right, routines, temperature wealways turn the temperature down
at night, making sure it's cold, making sure it's really dark,
(09:47):
all blackout curtains andeverything.
Oh, I have a sleep mask with.
Speaker 2 (09:51):
It's got like speakers little speakers on the
side, and I listen to a sleephypnosis when I go to bed and I
mean it's been huge in thecortisol and being stuck in the
fight or flight.
I mean I used to wake up everymorning with my heart just
pounding, but I also woke up toa loud, you know blazing alarm.
Gave myself just enough time to, like throw something out and
(10:14):
run out the door and I don't dothat anymore.
I wake up slow to a sunrisealarm that has little birds
chirping and I lay there, youknow, for 10 or 15 minutes like
I take my time and that's beenhuge yeah.
Speaker 1 (10:29):
Yeah, yeah.
Speaker 2 (10:30):
Going outside, you know, in the mornings and even
if it's just for a few minutes,and I mean, I thought all of
these things were so silly rightwhen.
I first, you know, heard abouthim, but I was so desperate I'm
like, Okay, let's do it.
And you know, I think that thatmakes a big difference.
We don't realize how littletime we spend outside,
especially in the winter.
Speaker 1 (10:49):
Right, right, and our sleep routine actually starts
when we wake up.
That's, you know, gettingoutside vitamin D during the day
, right, whether in supplementform, too.
We don't want vitamin D takenat night.
It does interfere withmelatonin, they're finding now.
So, um, you know, because weneed, we're supposed to be
getting it through the sun rightDuring the day, and so, um,
(11:11):
yeah, just all these littlethings that add up, you know, to
that yield results, um, withsleep, and it does take people
doing.
It's not like you can do theselittle things like a few times
either.
So that's you know where we'retalking about building a habit
for six weeks, like inside achallenge like yours.
(11:31):
This is beneficial becauseyou're not going to get all
those things done every week,right, you're going to have to
do a couple things and you'regoing to go.
Well, this isn't working yetand your brain's going to go.
We should stop because we wantto watch the next Netflix show
or whatever is on TV, right, andget the dopamine from like, oh,
what's the next episode goingto be?
Um, because we're not yetgetting the the results that you
(11:54):
know from the two or threethings we've chosen to do.
Right, we walked outside forfive minutes with our coffee in
the morning.
We're crying about not gettingour good sleep yet at night, but
there's maybe two or three morethings that still need to be
done.
Speaker 2 (12:07):
And I think it's like with journaling and it's all of
those things there's no instantgratification, like it's going
to take some time, and sometimesyou're really just going
through the motions of it, butand then when you start to see
the results, then you do startpouring more into it, but
sometimes you just got to suckit up and do it and give it
enough time to actually work,cause that's not going to be
something that happens overnight.
Speaker 1 (12:28):
Right, right, and we see it too when we are treating
with hormones.
Um, we can start to feel better.
You know, quickly, quicker thanyou ever will.
You know you're never bringingyour hormones back after 40
years old, eating and exercisingwhat you know, those are things
you have to do for your healthanyway.
Right, they're not bringing thehormones back, whatever any
(12:49):
influencer says.
But you know people willcomplain, women will complain.
You know I'm sleeping now and Idon't feel I don't.
I'm not, I don't feel restedyet Right and I don't feel good
yet.
Like you know, it's going totake the body time to recover
and we can throw supplements atyou, hormones at you, pump you
(13:10):
up with all different peptidesand everything, but at the end
of the day you can't right.
If we get on a call and you'relike well, I'm sleeping five or
six hours, you know we're nevergoing to get to that
optimization where you feel goodmost of the time it's just not
going to happen.
So we have to I mean, not putourselves to bed 11 and 12
(13:31):
o'clock at night.
You know have to get up superearly in the morning.
I mean it's just.
You know we have to make thatthe recovery time right.
Otherwise it's like we didn'tcharge our phone all day and
you're like running around witha charger.
We've all been there.
We're like our phone didn'tcharge and you're like trying to
find an outlet all day outsomewhere.
That's what your body's like.
Speaker 2 (13:54):
Well, and I think that you know, a lot of times
people don't like, for meeverything pairs together.
So I have to sleep good torecover from training.
So like I don't want to go bustmy butt training if I'm not
going to give it the time that Ineed to recover and it's just
(14:14):
like with food, like I'm notgoing to eat like a a-hole
because then it's going tocancel out my training.
So it's like that, you know, Ithink people need to look at
like the full circle of things,of you're doing all of these
things that are, but they allmatch and they all benefit the
other.
So don't sell yourself short onone and then work your butt off
(14:34):
on another just to cancel itout.
Speaker 1 (14:37):
Right, right, and the sleep.
I mean the sleep is so big, allright, and so let's get into
the lifting weights, cause thatwas the next thing that you did
say, anyway, was you know,movement and lifting and
figuring out how does somebody?
You know, this is always a bigchallenge for any coach, you
(14:57):
know, taking somebody that isnot used to working out at all.
And it's funny.
I have another friend who doesYouTube exercise videos and she
everybody's coming to herthrough means of they were
looking for exercise and shecan't get them to focus on
nutrition.
And I focus heavily onnutrition and hormones, and
(15:21):
that's why people come to us.
And then you talk about moving,lifting weight and getting into
the gym, which I don't.
I mean, I specialize in thatfor so long, but it's not our
main thing anymore, and so it'shard to get those people that
are coming to us for nutritionto start and make that part of
(15:43):
their habit.
And so it's really funny, thedynamic and, I think, the
marketing, even when that's whatpeople are looking for, that's
what they think is the key.
Some people think it's just thenutrition, some people think
it's just the exercise.
So how does somebody startright?
What's their first steps, inyour opinion, when they haven't
(16:04):
worked out maybe in years andyears, or they don't feel
comfortable in a gym.
They're just not used to movingright.
What do you say to that person?
Speaker 2 (16:13):
So I typically my my challenges and my one on one.
I always have home options.
I'll send them links to get.
You know, not the flimsy littlebands from Amazon, but those
the thicker ones, yeah, and likea booty band.
And then you know a couple setsof dumbbells or you know if you
can find the adjustables.
(16:34):
Those are really great to haveat home.
The great thing about dumbbellswith upper body you know it
takes a while to move up in thatlower body.
You're going to max out kind ofquick but there's still a lot
of work that we can do with theresistance, even with body
weight and stuff.
Speaker 1 (16:48):
Yeah, for somebody that's never worked out before.
Speaker 2 (16:50):
Yes, and you know there's the whole newbie game
thing.
So if you've never been, youknow we don't.
We got a lot to work with.
If you, and so I will have,I'll make people programs.
And then, like I said, with mychallenges, there's home and gym
options with video instructionand I just, you know, we start
(17:11):
with a day or two a week, likewhat is completely doable, you
know, every week for you, and westart small.
You know 20, 30 minutes, and Ijust start teaching them the
basics, like let's do some bicepcurls, some tricep kickbacks,
some squat lunges, and I, youknow I will not program a bunch
of crazy crap, changing it weekafter week.
(17:33):
You know I do explain why it'sso important to do the same,
boring things over and overagain.
I have them send me videos toget their feedback or to get
feedback on their form, andtypically what I see is when
women start to see how strongthey really are and this is what
it was for me too, like thenthey get that confidence and
(17:55):
they do want to go in a gym.
And you know the machines aregreat because there's less risk
of injury and you know it's alot easier to use, and I mean,
everybody's got a phone in theirhand.
You can pull out and watch avideo of it.
Or if you're working with me,you're going to have the video
there right in front of you.
And so I think you just have to, like, be patient and not push
somebody like no, you've got toget in the gym, you've got to
(18:17):
deadlift, you know somebody'sgoing to get injured, or they're
just going to get embarrassedand not want to go back.
So you know, just like witheverything else, baby steps.
Speaker 1 (18:35):
Yeah, yeah, and I have found I love the idea and
concept of home workouts and Ido think because of COVID it
kind of became more you know,hey, this is something we can do
, right, right, where everybodywas in gyms, um, but I do think,
like personality wise, you haveto figure out if you're
actually going to do the thingsat home.
Speaker 2 (18:52):
Right, it's a lot harder.
It's a lot harder to bedisciplined to do it at home.
Speaker 1 (18:56):
Yes.
So I do find myself tellingpeople right, go, go join the
gym, even if it's $15, $30,whatever, like a little buy-in,
right, but you plan to go, youget there and then there's at
least no turning back for atleast 30 minutes.
Speaker 2 (19:13):
You're going to do something, even though, like,
get on the bicycle, you're tooscared, Jump on the elliptical
right or you know the stairclimber or whatever, and, like
you know, warm yourself up andthis is probably get crucified
for saying this but you knowCrossFit's, where I started yeah
, the community, and that youknow you're working out with a
15 year old, you're working outwith somebody that went to the
(19:35):
games and you're working outwith a 70 year old and you know
they'll scale it for everyone,and so that was a great place
for me to learn a lot aboutlifting, to have you know the
community and it not be sointimidating, I guess.
Speaker 1 (19:49):
Yeah, yeah, I don't love their workouts.
Speaker 2 (19:53):
Me either.
I mean, you know hindsight,like would I go back?
Speaker 1 (19:56):
No, but you know, I think whatever would just right,
but I mean I have told, toldpeople like go to the la fitness
or whatever you have, and theones the the planet fitness that
have the, the classes included,right, where you can go in and
maybe.
But then if you're not findingyourself getting there, maybe
you need a bigger buy-in, right?
(20:17):
You, you do, and I don't lovethe f45 or orange theory, but
there is a time and a place andif you feel good there, right,
and that's your next step, right, and you, you know it'll get
you to the next step, yeah, so Ithink there's a lot of um, you
have to figure out, right, whatworks for you.
Um, and there's so manydifferent things.
(20:38):
That's a fun thing aboutfitness is, you know, you may
not love to lift weights, butyou may not love it because it's
in your living room and you'rehearing yourself breathe hard
and it's painful, and you don'thave music on and your kids are
bugging you, and there could bea million reasons why you don't
think fitness is fun.
And you go out and explore andfigure out what works for you.
Speaker 2 (21:01):
And I tell people too , like I'm not, I'm not going
out like cartwheeling out to thegym every day.
There's a lot of days that likeI don't want to do it but it's
my non-negotiable, it's mybrushing my teeth Like, yeah,
I'm going to do it regardless.
But then, like I love to go toPilates, I love to go to yoga,
(21:22):
but I just am very transparentwith my clients this body, you
want this body, recomp, the tone.
You will not get that from yoga, you will not get that from
Pilates and I'm so supportive ofyou going and doing that and
moving.
But if you really want theseresults, to maintain your muscle
(21:43):
mass, the longevity, you've gotto move around some heavy
weight.
Speaker 1 (21:47):
Right, yeah, and it's , they're a good starting place
and those are a good add on,yeah, like you know.
So, good, active recovery, it'sa good start Right, and it's
always like and that's what I dokind of like our Pilates stuff
here is super expensive.
Not I mean gosh, it's soexpensive, right?
(22:08):
So like, if you know to havethat membership and then go
somewhere else, I know it can be, you know, but I, I leave those
places and I'm like, okay, I'mready to work out now.
If I had the time, I wouldleave there and go lift, because
I always feel so much better.
Speaker 2 (22:24):
Well, that's ours is hot Pilates, so I go in the
mornings.
Speaker 1 (22:27):
I've never done that.
That sounds so fun.
Speaker 2 (22:30):
It's so good and I feel like.
So I don't push myself likeinsanely hard, but like it's
helped with my, it's helped withmy lifting, it's helped my hip
flexors, shoulders just littleaches and pains.
But then I come home and liftand my body's warm and my
muscles are warmed up.
So it's helped with, you know,my lifting.
Speaker 1 (22:49):
Right, yeah, yeah, I had to do it after two of my car
accidents major car accidentswhere that was like all that I
could do and it was.
I was very frustrated at firstand they had just opened a new
Pilates place we didn't evenhave them before and then all of
a sudden they all popped up andI was like, oh my gosh, this is
so like I found something thatI could do that didn't hurt,
(23:12):
cause I was so discouraged,cause I couldn't be in the gym
really without being in pain.
Um, and you get, you know, andsleep, and all these little
habits too are comparable tothose little like physical
therapy exercises where you haveto do those little stupid
movements over and over and overand then, like six months later
, you're like I don't feel anypain, you know, or something
that feels a little stronger,right.
(23:33):
So it's like that, where itcompounds and you get the
results.
So the last thing you listed in, you know, the three big things
that we're talking about, ofhabits and things that you need
to really move the needle wasnutrition, and I know you teach
macros, right, and so, for thoseof you listening, our macros
(23:55):
are the big food groups, rightProtein, carbohydrates, fats.
I say fiber too, which is acarbohydrate, but I include it
in there, so people payattention to it.
Right, we're not just trying toeat as low carb as possible,
because then we leave out thefiber.
But what do you think are thebig nutrition goals that
(24:15):
somebody should start to work on?
Speaker 2 (24:18):
So that's another thing that I really feel like
you've got to meet yourselfwhere you're at.
If you're eating out everysingle meal and you're having a
frappuccino every morning, andyou know, then we just start
want to talk smack abouttracking, but I always I'm like
(24:45):
how would you ever get somewhere?
You've never been beforewithout directions?
And so you know macros are justa tool.
You don't have to do it forever.
But to me it gives you so muchlike like freedom when you start
to get the education behind thenutrition.
So sometimes if you can getsomeone to just track, you know
(25:06):
just, and I'm like just, don'tchange anything, just eat
exactly what you're eating.
And let's just track a week ofit.
And they come back and they'relike holy cow, right, I'm in the
red, like negative fourthousand.
I'm like, okay, so let's takewhat you're eating.
You know you don't have to dothis complete overhaul.
Like people are always like Icould never eat like you eat,
(25:27):
and I'm like how do I eat?
You know, we, we have pizza, wehave burgers.
We, we eat chili.
Like we, we eat everything.
Um, there's just a lot oflittle tips and tricks that you
learn along the way that makethings more macro friendly and
you learn a lot.
You know we were never taughtabout portion control and you go
out to any restaurant unlessit's some super fancy restaurant
(25:49):
.
You know they're giving youthree or four serving sizes of
the sides and that's what wethink.
Speaker 1 (25:56):
Then, yeah, is ours.
Yeah Right, you're eating thesame as someone else.
Speaker 2 (26:00):
The saddest day of my macro life was when I measured
or weighed out a serving ofpeanut butter.
Like that's so sad you justgive up peanut butter after that
.
Yeah, it's like okay, well, whowants that much of it?
So I just think that you know,having somebody track a week and
just see where they're at, andthen I will work with people of
like, okay, you know you reallylove this meal.
Like, how can we make it alittle more macro friendly?
(26:22):
Or you're eating four servingsof this meal, so let's adjust it
down to two, add in someprotein, and you know it's.
You don't have to overhaul yourwhole entire, I mean, unless,
of course, you're eatingMcDonald's three times a day and
then maybe we got to talk, youknow.
But you don't have to changeeverything.
You can still have the thingsyou love.
Have to change everything.
(26:42):
You can still have the thingsyou love, and that's what I love
so much about macros is it'sit's not the chicken, broccoli,
rice and protein shake 1200calories.
You're starving.
You know which is what peoplethink.
Speaker 1 (26:51):
They just think that's what they have to do if
they want to lose weight.
And it is just so far from thetruth.
And when you're I mean nobodygets this far in their fitness
journey, I mean like you know,you and I, there would be no way
you could maintain that.
But I think people think likethat must be what they do.
(27:12):
Yeah Right, that if you're intofitness, if you stay in shape,
that you you must just eat plainboring food and your life just
must suck all the time.
And I mean I got that so much.
I feel like when I was in thegym with with uh clients a lot
like they just and my birthday'snext week Like and I uh, I was
(27:34):
talking to a friend and she'slike are you working?
Um, I'm like, yes, don't,grownups have to work on their
birthday.
I didn't know that was a thingbut that's what my clients would
always ask Are you working onyour birthday Like hoping they'd
get out of their their workoutand then, if not, cause?
I was always working likethey'd bring food or treats or
(27:55):
whatever, like making sure thatI ate something that was, you
know, not just chicken and ricethat day.
Speaker 2 (28:01):
I'm like, oh, you're going to eat that.
And I'm like, if I want it, youknow, not just chicken and rice
.
That day I'm like, oh, you'regoing to eat that.
Speaker 1 (28:04):
I'm like if I want it , you know.
Speaker 2 (28:05):
I mean like, yeah, if it's worth it, I'm 100% going
to eat it, but if it's not and Isay no, that doesn't mean that
I'm like restricting myself fromit.
Just I don't want it that bad.
Speaker 1 (28:15):
Right, right, I'm sure you get yeah it's always
yeah yeah.
So yeah, we're just normal andwe just figured out.
You know, one of the big tricksto and we had a meal prep
company and this was the idea ofthe of what our company was
based around was taking foodsthat people like to eat lasagna,
(28:37):
pizza, all sorts of I meanPhilly cheesesteak, whatever
like and making it into ahealthy version.
That was the premise of thewhole company.
So, yeah, yeah, and using youknow different vegetables every
week and all just differentspices and sauces and things
that you think you're eating.
(28:59):
I mean, you're getting thetaste of pizza, you're getting
the taste of lasagna, or youknow Thai food or something.
We had just all sorts of stuffand it was just taking regular
meals like things you'd eat at arestaurant, and making them
healthy and you have to likehave your go-tos and those
things that are staples insideyour grocery lists and your meal
(29:21):
planning for your family.
You're, you and your familyhave to eat anyway.
Right, I mean, might as wellmake it healthy and find stuff
that everybody likes and youknow isn't just crap.
Speaker 2 (29:32):
Right, and I always tell clients you know, romance
your veggies.
You don't have to like, havethese plain.
You know bold green beans, likeput some sauces on them and
some seasonings, throw them onthe blackstone or in the air
fryer.
Like, yeah, which I've alwaysloved veggies, but like I have a
really picky son and so in myfamily we all eat.
(29:54):
You know, it's not like I'mmaking myself my separate little
dinner, not to say that there'snot some nights we don't eat
separately.
We do, but we they've alwaysate what I ate.
And my son doesn't like veggies, Um, but he knows he has to eat
them, he understands why, andso our compromise is he dips
them in a one.
Speaker 1 (30:11):
Yeah.
Speaker 2 (30:12):
So you know I mean they're, at the end of the day,
you are the parent.
Like you do make the rules andlike you know, cause I have
people, I got plenty of peoplethat won't eat vegetables
themselves, though.
Oh, same same and.
I might be a grownup.
You can do this.
Speaker 1 (30:27):
Yeah, or make them go get like veggie juice, and then
they're doing shots.
I'm like you can shoot tequila,all right, you can take a few
shots of veggie juice, causeyou're not going to eat it yet.
So we got to figure out a wayto get something green in there.
Put it in your shakes, orwhatever cauliflower rice in
your shakes hide it in thereLike we have to do it.
Speaker 2 (30:46):
You can have spinach in anything like you, which
again I like spinach.
But I mean I had spinach in mykid's shake.
I had I had cottage cheese intheir eggs.
I will I laugh every time mykids have a friend over and I
make a big thing of scrambledeggs and I put cottage cheese in
it and it never fails.
The mom will text me, tell meabout these famous scrambled
(31:09):
eggs.
I'm like your kid ate cottagecheese.
They're like wait what?
No, I'm like, yeah, because itmakes them so fluffy.
Speaker 1 (31:17):
Right, oh, that's funny.
I feel like they come outwatery when I do that, so maybe
you got to tell me how to makethem too, because I haven't
figured that out.
Speaker 2 (31:25):
Well, it's the good culture.
Cottage cheese is like what Ireally think it is, because it's
not liquidy at all, and thenyou just got to cook them like a
little bit longer than youwould.
Speaker 1 (31:36):
Oh, okay, okay, I'm usually in a rush cooking eggs.
I don't mind them likeundercooked a little, it might
be weird for people, but I'mlike what is that called?
Like over easy, yeah, yeah,yeah, so, um, yeah, I don't know
.
So maybe I'll took them longerand see.
So lastly, we touched on this alittle before we started.
(32:00):
Um hit record the mindset,right the mindset piece and the
hardest piece, the yeah, justgetting.
I mean, this is January 24thwhen we're recording this, so
probably released next week, sowe'll be into February.
And I mean this is the timewhere people are giving up,
(32:21):
right, yep, already, and at thispoint, this was, you know, when
running weight loss programsfor a long time.
This is when we started,usually, like, if we were doing
a challenge in the gym, I wouldstart the marketing for it in
January and then launch it inFebruary, because it's you know,
a lot of people are coming tothe realization that whatever
(32:41):
they were going to try to, lotof people are coming to the
realization that whatever theywere going to try to do on their
own, all the things that theyfailed at year after year after
year, or that aren't workinganymore because we're a little
older, you know our hormones.
We're not working with the fullset of tools like we used to be
.
This is the time where you'regoing to need more help, right,
and so when does your nextchallenge start?
Speaker 2 (33:03):
where you're going to need more help, right.
And so when does your nextchallenge start?
Oh gosh, it will be in FebruaryHonestly, I don't know the
exact date.
So I run them for six weeks,and this would start at the
second week of January, and thenwe do a two-week diet break,
because I have a lot of peoplethat do the back-to-back and
since it is a little more of anaggressive deficit, I don't you
(33:24):
know, you just, it's just saferfor the body and for you yeah,
what's a diet break?
Speaker 1 (33:29):
Tell everybody what this, this is.
Speaker 2 (33:31):
So a diet break is where we take you from your
deficit to more closer to yourmaintenance, to where you you
know you're not putting weighton.
In fact, because you've gotmore food in your body, you have
more fuel, you naturally startto move more.
A lot of times people stillwill drop weight during this
time.
But you know, if you're not,you're not gaining weight,
(33:53):
you're just maintaining weight,but you're giving your you know
your body a break.
Dieting is a stressor on thebody.
I don't think people realizehow much of a stressor it is on
the body and I don't care ifyou're mentally dieting or
physically dieting still astressor on the body.
So you know you can pushthrough and white knuckle and
(34:14):
have all this willpower, butyour body keeps the score and at
the end of the day it's goingto come back.
And so you know a lot of mypeople, especially when they're
getting these really greatresults, they're like I don't
want to do a diet break.
I'm like I promise you I'msaving you from your future self
.
Yes, take this break, We'll getback into it Like you're not
trying to get stage ready.
(34:34):
There's no reason to sabotagethese amazing results that
you've gotten because you justwant to push just a little bit
harder and and I say thatbecause I was that person that
kept just pushing a little bit-harder Right.
Speaker 1 (34:46):
And I never, I never take a break and you know we see
that in women that have beentrying to do this their whole
lives, right yeah, when peoplethink break because they don't
have the self-control and theydon't have the boundary set up,
they don't have the education orguidance in the nutrition that
they a break to them is off therails.
(35:08):
So it's an automatic panic,Like I'm taking a break from
getting my results, because it'salways been the all or nothing.
It's either I'm dieting and I'mon or I'm totally off and
anything goes.
There are no like I'm notsaying no to anything, right,
Weekends are crazy, you know I'mnot saying no to anything.
Right, Right, Weekends arecrazy.
You know.
If somebody is bringingsomething to the office during
the week, yes, sure I'll takeone and it's almost like a
(35:31):
switch goes off in the brain.
Speaker 2 (35:32):
It's like if you don't have that, that rule or
that, you know that boundarythere of my diet and that's what
I try to tell people all thetime is like whether I'm
building, I'm maintaining, I'min a fat loss phase, whatever it
is, my food never changes Right, right.
So the amount of food that Ieat right is just a break from
the deficit.
Speaker 1 (35:52):
Yeah, it's not a break.
So we need these and I had themworked into my program.
To where?
I mean we need these because weneed to learn how to not be off
the wagon right when?
Speaker 2 (36:04):
we can trust yourself .
Learn to trust yourself to goout and enjoy a meal, and it not
necessarily meet your macros,but that you're.
You know you're going to enjoyit.
You're going to enjoy the timewith your family, your friends,
and then the next morning you'regoing to get up and eat your
omelet and your fruit.
You know like right right.
It's what happens after the mealthat does the damage, because
it's that you know.
(36:24):
You've fallen off the wagon andokay, well, I'm just going to
eat everything inside, becauseon Monday I'm going to get right
back to it, and then I'm nevergoing to do this again.
Speaker 1 (36:33):
Yeah, yeah, and we've all been there.
We all had to like learn how torecover from that time.
Um, and so I thanks for comingon and talking about these
things, because sometimes, if Ithink it's been so long for me
since I've had to think aboutthose things and teach those
things, um, that it's, it's agood refresher and conversation
(36:55):
that a lot of you guys aredealing with this mental battle
every day, every week and um,but the thing is, what I love is
being able to like look backnow.
I mean that there is a timewhere it, I mean you just won't
have to worry about it, right, Ithink like there's you just
(37:17):
come out of it.
You're like like part ofmaturing or any other part of
your life where you can lookback and go.
That was once a struggle andsomething that consumed me all
the time.
Maybe you know, when you firststarted the work you do, or in
the industry or career orwhatever, or parenting even
right, Something that felt sohard, you know, eventually gets
easier and you're like, okay,this is on autopilot now, this
(37:38):
is just how things are right, wejust do it.
Speaker 2 (37:45):
So, yeah, I appreciate you having this
conversation.
Speaker 1 (37:46):
Thank you for having me.
Yeah, letting everybody knowabout your program.
So the next one will bestarting in February after her
break, and you guys can leteverybody know how they can find
you, follow you and getinformation on your program,
which I'll link in the shownotes also.
Speaker 2 (37:59):
Okay, so I am Hilly Gwynn and that is G-U-I-N-N fit
on Instagram.
You can also find me at HillaryGwynn on Facebook.
I got a TikTok and a website,but I probably wouldn't go there
because I'm not that great atsocial media, so Instagram is
where I'm most active.
Speaker 1 (38:19):
Okay, great, and then , yeah, we'll put the website
and your information.
So, if you are interested inher six-week challenge which
would be a great add-on foranybody that's, you know, trying
to get these habits get resetright we talked about, she's
going to meet you where you'reat and help you take that next
step.
If you're like January was atotal freaking mess, it's really
(38:50):
time to reach out for help.
Don't let the rest of the yeargo by right and everything's
turned into a mess.
Get some accountability, getsome leverage on yourself, join
a community and, uh, and, andlet let this be the start of the
lasting.
You know the things that stick.
Yeah, well, thank you, hillary,and thank you, yeah.
(39:12):
I hope everybody has a greatweek.
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