February 19, 2024 • 19 mins
Strap on your sneakers and shake out those yoga mats, Hot Mess Moms! I'm ready to pour out the secrets I learned the hard way on my personal journey toward healthy weight loss. Say goodbye to the confusion of where to begin, because today's heart-to-heart pulls back the curtain on the top five pillars you absolutely must have for sustainable success. Imagine having a tribe who gets the ups and downs of fitness goals, or discovering the joy that a positive mindset can bring to your life - we're talking about the kind of support that turns 'I can't' into 'I will'!
But it's not just about the number on the scale; it's about embracing wellness principles that will have you feeling fabulous from the inside out. Ever thought about the impact of negative thinking on your waistline? We're banishing those thoughts to the land of lost socks and embracing the sunny side of the street. And for my fellow 35 to 50-year-olds, let's explore how the simple act of moving more can revamp your energy levels. Plus, we're diving into why hitting the hay in style isn't just a luxury—it's a necessity for melting away stress and bouncing back better than ever. Grab that iced coffee, and let's get real about crafting a lifestyle that sparks joy and health in every step.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you see, hear and read all of the weight loss
things and just get overwhelmedwith where to start?
Are you just the point whereyou have no idea what to focus
on anymore?
To move the needle.
If you really want to know whatto focus on when you just start
out, listen in.
These are the things that Ihave learned the hard way.
Thank you for tuning in to theHot Mess Mom Health Podcast,
(00:21):
where starting messy is alwaysbetter than perfect.
My name is Rebecca Santos andI'm a busy mom, just like you,
trying to level up my health andreduce stress in this crazy
life Since becoming obsessedwith all things health and
wellness.
My mission here is to shareinformation so that you can
finally lose the weight you wantand feel energized, because us
moms all deserve to feel good.
So grab that iced coffee andlisten in to the foundational
(00:43):
things I wish I knew sooner whenI was starting my health and
weight loss journey.
Hey there, welcome to the HotMess Mom Health Podcast.
Do you wish you could find asustainable way to get healthy
and not feel overwhelmed in theprocess?
Do you find yourself up late atnight scouring Pinterest for
meal prep ideas and quickworkouts?
(01:04):
Do you wake up with big,ambitious goals, only to feel
stressed out and disappointedwhen you fall back in your old
habits.
Drive through the Chick-fil-Adrive-through for the second
time this week, all while thefresh produce you just bought
goes bad.
Hey, I'm Rebecca.
I too am a working mom of twolittles and self-proclaimed Hot
Mess Mom.
All my life I've struggled withtrying to maintain a healthy
(01:25):
weight and feel good in my skin.
I could add yoyo diet or to myresume.
After I packed on 50 pluspounds with two pregnancies, I
decided to change for good.
I wanted to stop obsessingabout food, stay consistent and
set a good, healthy example formy kids.
But I kept telling myself thatI didn't have the time, the
energy or accountability to stayon track until I changed my
(01:46):
mindset and created one healthyhabit at a time.
In this podcast, you will findsimple, actionable steps that
you can create a healthylifestyle and get relief from
the overwhelm.
Spray that dry shampoo.
Grab your iced coffee, turn upthe volume and let's get healthy
.
Hey there, happy Monday.
(02:06):
Welcome back to another episodeof Hot Mess Mom.
Help.
I hope you guys are having anamazing kickoff to your week.
It is Presidents Day, so ifyou're like me, you're trying to
juggle school and kids beinghome, which is always amazing
and stressful, to say the least.
But anyway, let's talk aboutsome foundational things that I
(02:29):
unfortunately had to learn thehard way.
I think if you're listening inand you have tried and started
so many times, these are thingsthat you probably know about.
But it's always good to refocus, it's always good to say, hey,
what are the things that I canworry about now, that are going
to move the needle later and Ican dig deeper later.
(02:50):
What are these?
Lay the base, the foundationalthings that we really should be
working on immediately, andthese are the top five things
that I believe will be thosebottom layer, bare minimum
things that we have to work onto move the needle to where you
want to go.
And these are in no particularorder.
(03:10):
But number one is support.
Support looks different foreverybody, and I mean that in a
sense, that support might meanyour husband is doing this
journey with you.
Support might mean you have ahealth coach.
Support might mean you go toyour local gym and you have a
group of women that are doingthe same goal that you do.
(03:30):
Support might mean you have awalking group in your community
and you're all working on thistogether.
That could mean like a Facebookgroup.
You know a look a Facebookgroup doesn't have to be local,
but just a group of you know 30plus year old moms that are
looking to get healthier thisyear.
It can look like so manydifferent things, so I don't
(03:53):
want you to get caught in theweeds with trying to fit into
some box of what support lookslike for others.
Support has to look like what itlooks like for you, what is
going to help you stay focusedand on track, and it doesn't
matter what everybody else isdoing.
It doesn't matter what it lookslike for everyone else.
You know some people like I'm abig Peloton user.
(04:14):
That really helped catapult meinto feeling supported, joining
Peloton groups, knowing that,like I could high five people in
the leaderboard, that'ssomething that helped me feel
supported.
That might not do it for you.
You might need to physically goto a workout class.
You might physically need to goto a gym where they're spinning
.
You might need to go to aboxing gym or a swim class.
(04:38):
It doesn't matter right, as longas you find your people.
You find someone that is goingto support you and hold your
hand on this journey and bethere when you have good days
and bad days that is somethingthat I wish I knew from the
beginning is probably, if notthe most, one of the most
critical parts in you beingsuccessful.
(04:59):
I'd love to say that everybodyhas a spouse that's supportive,
but that's also not the case.
Finding your person, yourpeople, your group that lifts
you up when you don't feel likedoing any of this work, who can
you turn to?
Who can you talk to?
Who can you vent to?
Who can you share yoursuccesses with, be that support
(05:21):
for them, too.
In return, support Big, big,big, big, foundational thing
when you are starting a weightloss and health dirty.
Number two and this is socritical as well, they're all
critical.
Number two mindset shifts.
This is something if you'vebeen listening to this podcast
(05:44):
for a while.
Even if you haven't, I have thewords choose joy tattooed on my
wrist.
This is probably the number onething that I personally struggle
with to this day.
Maybe a little bit of a runningjoke with some of my friends
I'm negative, nancy, I tend toside on the negative side of
(06:04):
life and I hate that aboutmyself.
It's something that I amworking on every single day and
I wish I put this more of apriority in the beginning
because maybe I'd be a littlefurther along on my positive
Patty journey than negativeNancy.
Basically, it's just shiftingyour mindset to these I can do's
and I get to do.
(06:26):
If not, I can't, I won't.
It's hard really looking atthings in a positive approach
and, again, that doesn't lookthe same for everyone but
catching those thoughts that popup continuously.
Something that I've found to behelpful with shifting some of
this stuff is when I find myselfthinking something negative
(06:47):
about my body, about my health,about how hard things seem.
Write that down and then youcan catch the patterns and
finding maybe what is triggeringyou in those moments.
Like maybe you start beatingyour body up when you see bikini
models on Instagram orsomething and it makes you feel
bad about yourself.
So, catching that trigger,maybe you need to like silence
(07:09):
some people on social media,whatever's going to turn off
that negativity and createmindset shifts in a positive way
.
That is like very foundational.
Those negative thoughts, thosenegative things we say out loud,
the things we say internally.
If we wouldn't say those to ourclosest friends, why do we say
those things to ourself?
Right, like we have to have areally good relationship with
(07:31):
ourselves.
We have to have that can doattitude.
Not being negative about stuffMindset shifts, start to finish
all day long is something thatI've had a with and I wish I put
that more of a priority in thebeginning of, you know, just my
adult life, even not even inregards to how the wellness
journey.
But from the beginning I wish IAcknowledged how negative I was
(07:55):
treating myself, how negative Iwas just creating this space
around me, because you know what?
There's a lot of things thatother people don't get to do
that I get to do.
You get to go to the gym.
You get to work out.
You get to move your body.
You get to make positivedecisions in your day.
You get to do things and reallythinking about that and leading
(08:15):
with positivity.
It does help.
I know I feel better when I dothat.
I know I feel better when I donot constantly carry on my
negative thoughts Hard.
I know, trust me, this is likemine.
I'm raising both of my handsand my feet in the air.
Here I am like if there's anyreason why I don't ever get to
my health goal at the end of theday, it's because of my mindset
(08:38):
.
So I am with you and Anythingthat you can do that works for
you any tips, tricks, whetherit's journaling, meditation that
helps you get out of thenegative is so helpful.
I have seen it firsthand in mylife and when I get stuck in
those spirals of negativity,nothing good comes from it,
nothing at all.
So that was number two.
(08:58):
Mindset shifts All right.
Number three this is like a bigdeal, right.
So being open to movement and Iam not, you know, gonna sit
here and tell you and dictate toyou what movement is right for
you I think movement has to comefrom a place of excitement, of
enjoyability, things that youwould look forward to doing.
(09:20):
However, I Will say, if you arelistening to this and you are
between 35 and 50, which I'mgonna assume most of my audience
is, then weight training,strength training, putting on
muscle Should be a priority asfar as movement goes, but other
things that you can do.
Movement is Just thinking aboutmaking conscious efforts to move
(09:44):
a little bit more than you didthe day before or that you did
last year, whether that'sparking your car far in a
parking lot, whether that'staking stairs and set up
elevators or escalators, whetherthat's just taking a walk with
your family after dinner,whether that's, you know,
something I do with a girlfriendis my daughter's at like a
gymnastics or dance class.
I walk the parking lot with her.
(10:05):
We catch up, we walk, and it'sgreat you get more steps in for
the day.
You're moving your body more.
Having a stand-up desk, maybehaving a treadmill under your
desk, maybe it's simply whenyou're watching TV at night
doing arm curls with five poundweights, you know, doing
push-ups during commercials,trying to work up to a minute
plank.
Maybe you start at 10 seconds,just moving your body more,
(10:27):
making it not seem like a chore,but also incorporating strength
training.
I, the more I research, the moreI read, the more I listen to
things.
Instead of getting overwhelmed,I have this like hit over your
head Sense of like.
Oh my goodness, I wish Istarted lifting heavier weights
(10:47):
a lot sooner than I did.
That is one thing that I wish,once I got confident in my
abilities to move more, that Istarted picking up heavy things,
because I know, looking back,that's something that I could
have done and that I should havedone much sooner.
Like now, I'm all about it.
(11:08):
I see the importance, the valuethe research is there.
Especially I'm over 40, strengthtraining and moving my body is
so important.
I know there's a lot of youknow you hear the calories and
calories out.
Move more, eat less.
I don't really necessarilysubscribe to all of that.
However, there is somethingabout keeping your body in
(11:30):
motion to stay healthy and notkilling yourselves with hours of
cardio, which is what I did forso long, and I wish I built
foundations of actual strengthtraining way sooner and just
getting in the mindset of movingmore throughout the day, as
opposed to being in ahigh-intensity cardio class for
(11:53):
an hour.
Not that those are bad, rightLike.
If you really enjoy them andit's something you want to
sprinkle in here and there, Ithink they're amazing.
However, doing that and onlydoing that is not a really good
foundational way to be, becauseyou're just constantly burning
calories, you're constantlyputting your body in a state of
inflammation and increasingcortisol, the stress release.
(12:14):
It's just not the best thingfor you.
So if you can build thatfoundation of starting to move
your body more and consideringwhatever kind of weight training
would feel right for you,whether it's, like I said,
starting out small where it'spicking up a couple dumbbells
during commercials or afterdinner going for a walk, going
to do some push-ups with yourhusband, your kids do sit-offs,
(12:37):
do something fun, whatever itlooks like for you.
I think everybody has to startsomewhere and that's the beauty
in this.
But learning and being open tomoving more and strength
training foundational stuff.
Okay, number four sleep.
And I just want to like saysleep and then do a mic drop.
However, I can't do that.
(12:57):
So.
But sleep is critical, right?
Critical as far as your body'srecovery, releasing all that
terrible stress that we have,giving our body's a chance to
actually relax because if you'relike me, you're go, go, go, go
go.
That sleep is your restorativetime, getting good quality sleep
, focusing on that, and if youhave some type of device that
(13:21):
allows you to see and dig intoyour sleep a little more, like
an o-ring or an apple eye watch,really looking at that and
saying what can I do to improvemy sleep?
When do I feel the mostenergized when I wake up?
What are the things I did theday before, the day before that?
Really valuing your sleep.
Not staying up all nightscrolling on Facebook and
Instagram, not binging Netflixuntil three in the morning.
(13:44):
You know, obviously you mighthave a night or two like that,
but not doing it every singlenight, really prioritizing good
quality sleep and not thinkingsleep is just for like when
you're dead, because that's nota good mentality and I wish that
I had looked at sleep as like alongevity tool a long time ago.
(14:05):
Now I'm like, oh my gosh, if Idon't have eight, nine hours of
sleep, I'm like a train wreck.
So I value my sleep.
I want to get good qualitysleep.
I do everything that I can andtry to look and tweak what I'm
doing to try to get a little bitmore quality, deep sleep.
So, yeah, sleep is critical.
It is so critical.
(14:25):
I would highly recommend thebook Sleep Smarter.
It is such a good book.
So many tidbits in there aboutgetting good quality sleep, the
importance of it and why youneed it.
Because I think nobody tellsyou this stuff right when you're
young.
Nobody tells you the value ofsleep and how important it is
and it is such a foundationalthing.
If you don't get good qualitysleep, everything else that
(14:48):
we're talking about almostdoesn't even matter, right?
Because you're not going to beable to do any strength training
.
You're going to feel like crap.
Your brain's going to be allkinds of shifting negative
because you don't have restfulsleep and you might just not
even want support and you mightbe cranky to be around, right.
So we want to make sure thatyou are getting good quality
sleep every single night of theweek not negotiable, okay.
(15:11):
And number five so I am a bigadvocate of whole food and if
you think about it and you thinkabout the different diets and
the different programs that areout there, typically, speaking
from a foundational standpoint,they all want you to eat more
(15:31):
whole foods, like whether it'sketo or low carb or paleo or
carnivore, they're going, theyall kind of go back to this
let's eat more whole foods,let's get rid of the packaged
foods.
So one of the foundationalthings that you know when I was
younger and in my, I think,first episode of this podcast, I
said I used to eat boxes ofsnack well cookies, because they
(15:54):
were low fat or no fat,whatever they were, and they
were delicious littlemarshmallow-y chocolatey cookies
.
I mean, if you've had them, youknow, you know it's like a
devil's food and they'redelicious.
However, they're pre-packagedgarbage basically.
And now I know that I wish Iknew more about that stuff when
I was younger.
(16:14):
I wish I knew more about thatwhen I was starting out that you
know, eating whole foods isalways going to fuel your body,
give you more nutrients.
It's going to, you know, keepyou full longer If you really
think about it.
You know even a smoothie, forinstance.
You think of all the differentfruits and things that are in
like a 32-ounce smoothie fromSmoothie King.
(16:36):
You could never eat those inwhole form.
You could never eat like twobananas and two apples and two
tanges of greens and protein.
You could never eat that in itswhole form.
But we can eat it processed.
You know things like that.
Maybe eating six apples wouldnever happen, but eating, you
know, 20 ounces of applesauce iseasy to do.
(16:56):
Right, like simple things likethat.
Going back to things whole foodsrelated and trying to get rid
of everything that's in apackage as much as you can.
Even if it's a slow process,it's always going to be a better
foundational thing to eliminatethings out of a package Going
to eat more chicken, moreprotein and more fruits and
(17:17):
vegetables from its whole formand not things that are pre-made
, pre-packaged.
Again, I get it.
We don't live in a perfectworld, but I think the first
step, and from a foundationallevel, is just acknowledging hey
, these packaged foods have alot of other things in them and
I don't know how it's affectingme, so I'm going to try to clean
that up right.
Maybe it's just doing it onemeal at a time, one item at a
(17:39):
time, finding a sub and a wholefood.
That's better for you and, froma foundational standpoint, it
is always going to be better.
There's almost no negative toeating more whole foods, so I
hope these five things help you.
These are definitely things thatI wish I knew when I was like a
teenager.
You know, when I started crazydieting when I was a teenager.
I wish I knew the importance ofthese things and you know, as a
(18:02):
41-year-old woman today, theseare things that I often need to
remind myself of, even though Iknow them.
It's always good to hear it andjust know that this is the
right path.
Like there's no quick fixes,there's no easy way around it.
It's just it's hard.
This stuff is hard and it takestime, but knowing that you have
these things covered and thatthese are like your things that
(18:24):
are going to keep going andyou're going to build upon these
, they will help.
These are the foundationalthings that we all can work on,
laying the groundwork for wherewe want to go.
Whether it's weight loss,whether it's building muscle,
whether it's getting lean,losing weight, whatever it looks
like for you, these five thingsare going to help you lay that
mat to build the house of yourdreams, if you will.
(18:45):
So I hope you guys have anamazing week and I will chat
with you guys soon.
Thank you so much for tuning inand listening to this episode
of Hot Mess Mom Health.
If you love this episode,please leave me an iTunes review
.
It would mean the world to meand it would help me get the
word out about helping othermoms reclaim their health.
Thank you so much.
Do you see, hear and read all of the weight loss
things and just get overwhelmedwith where to start?
Are you just the point whereyou have no idea what to focus
on anymore?
To move the needle.
If you really want to know whatto focus on when you just start
out, listen in.
These are the things that Ihave learned the hard way.
Thank you for tuning in to theHot Mess Mom Health Podcast,
(00:21):
where starting messy is alwaysbetter than perfect.
My name is Rebecca Santos andI'm a busy mom, just like you,
trying to level up my health andreduce stress in this crazy
life Since becoming obsessedwith all things health and
wellness.
My mission here is to shareinformation so that you can
finally lose the weight you wantand feel energized, because us
moms all deserve to feel good.
So grab that iced coffee andlisten in to the foundational
(00:43):
things I wish I knew sooner whenI was starting my health and
weight loss journey.
Hey there, welcome to the HotMess Mom Health Podcast.
Do you wish you could find asustainable way to get healthy
and not feel overwhelmed in theprocess?
Do you find yourself up late atnight scouring Pinterest for
meal prep ideas and quickworkouts?
(01:04):
Do you wake up with big,ambitious goals, only to feel
stressed out and disappointedwhen you fall back in your old
habits.
Drive through the Chick-fil-Adrive-through for the second
time this week, all while thefresh produce you just bought
goes bad.
Hey, I'm Rebecca.
I too am a working mom of twolittles and self-proclaimed Hot
Mess Mom.
All my life I've struggled withtrying to maintain a healthy
(01:25):
weight and feel good in my skin.
I could add yoyo diet or to myresume.
After I packed on 50 pluspounds with two pregnancies, I
decided to change for good.
I wanted to stop obsessingabout food, stay consistent and
set a good, healthy example formy kids.
But I kept telling myself thatI didn't have the time, the
energy or accountability to stayon track until I changed my
(01:46):
mindset and created one healthyhabit at a time.
In this podcast, you will findsimple, actionable steps that
you can create a healthylifestyle and get relief from
the overwhelm.
Spray that dry shampoo.
Grab your iced coffee, turn upthe volume and let's get healthy
.
Hey there, happy Monday.
(02:06):
Welcome back to another episodeof Hot Mess Mom.
Help.
I hope you guys are having anamazing kickoff to your week.
It is Presidents Day, so ifyou're like me, you're trying to
juggle school and kids beinghome, which is always amazing
and stressful, to say the least.
But anyway, let's talk aboutsome foundational things that I
(02:29):
unfortunately had to learn thehard way.
I think if you're listening inand you have tried and started
so many times, these are thingsthat you probably know about.
But it's always good to refocus, it's always good to say, hey,
what are the things that I canworry about now, that are going
to move the needle later and Ican dig deeper later.
(02:50):
What are these?
Lay the base, the foundationalthings that we really should be
working on immediately, andthese are the top five things
that I believe will be thosebottom layer, bare minimum
things that we have to work onto move the needle to where you
want to go.
And these are in no particularorder.
(03:10):
But number one is support.
Support looks different foreverybody, and I mean that in a
sense, that support might meanyour husband is doing this
journey with you.
Support might mean you have ahealth coach.
Support might mean you go toyour local gym and you have a
group of women that are doingthe same goal that you do.
(03:30):
Support might mean you have awalking group in your community
and you're all working on thistogether.
That could mean like a Facebookgroup.
You know a look a Facebookgroup doesn't have to be local,
but just a group of you know 30plus year old moms that are
looking to get healthier thisyear.
It can look like so manydifferent things, so I don't
(03:53):
want you to get caught in theweeds with trying to fit into
some box of what support lookslike for others.
Support has to look like what itlooks like for you, what is
going to help you stay focusedand on track, and it doesn't
matter what everybody else isdoing.
It doesn't matter what it lookslike for everyone else.
You know some people like I'm abig Peloton user.
(04:14):
That really helped catapult meinto feeling supported, joining
Peloton groups, knowing that,like I could high five people in
the leaderboard, that'ssomething that helped me feel
supported.
That might not do it for you.
You might need to physically goto a workout class.
You might physically need to goto a gym where they're spinning
.
You might need to go to aboxing gym or a swim class.
(04:38):
It doesn't matter right, as longas you find your people.
You find someone that is goingto support you and hold your
hand on this journey and bethere when you have good days
and bad days that is somethingthat I wish I knew from the
beginning is probably, if notthe most, one of the most
critical parts in you beingsuccessful.
(04:59):
I'd love to say that everybodyhas a spouse that's supportive,
but that's also not the case.
Finding your person, yourpeople, your group that lifts
you up when you don't feel likedoing any of this work, who can
you turn to?
Who can you talk to?
Who can you vent to?
Who can you share yoursuccesses with, be that support
(05:21):
for them, too.
In return, support Big, big,big, big, foundational thing
when you are starting a weightloss and health dirty.
Number two and this is socritical as well, they're all
critical.
Number two mindset shifts.
This is something if you'vebeen listening to this podcast
(05:44):
for a while.
Even if you haven't, I have thewords choose joy tattooed on my
wrist.
This is probably the number onething that I personally struggle
with to this day.
Maybe a little bit of a runningjoke with some of my friends
I'm negative, nancy, I tend toside on the negative side of
(06:04):
life and I hate that aboutmyself.
It's something that I amworking on every single day and
I wish I put this more of apriority in the beginning
because maybe I'd be a littlefurther along on my positive
Patty journey than negativeNancy.
Basically, it's just shiftingyour mindset to these I can do's
and I get to do.
(06:26):
If not, I can't, I won't.
It's hard really looking atthings in a positive approach
and, again, that doesn't lookthe same for everyone but
catching those thoughts that popup continuously.
Something that I've found to behelpful with shifting some of
this stuff is when I find myselfthinking something negative
(06:47):
about my body, about my health,about how hard things seem.
Write that down and then youcan catch the patterns and
finding maybe what is triggeringyou in those moments.
Like maybe you start beatingyour body up when you see bikini
models on Instagram orsomething and it makes you feel
bad about yourself.
So, catching that trigger,maybe you need to like silence
(07:09):
some people on social media,whatever's going to turn off
that negativity and createmindset shifts in a positive way
.
That is like very foundational.
Those negative thoughts, thosenegative things we say out loud,
the things we say internally.
If we wouldn't say those to ourclosest friends, why do we say
those things to ourself?
Right, like we have to have areally good relationship with
(07:31):
ourselves.
We have to have that can doattitude.
Not being negative about stuffMindset shifts, start to finish
all day long is something thatI've had a with and I wish I put
that more of a priority in thebeginning of, you know, just my
adult life, even not even inregards to how the wellness
journey.
But from the beginning I wish IAcknowledged how negative I was
(07:55):
treating myself, how negative Iwas just creating this space
around me, because you know what?
There's a lot of things thatother people don't get to do
that I get to do.
You get to go to the gym.
You get to work out.
You get to move your body.
You get to make positivedecisions in your day.
You get to do things and reallythinking about that and leading
(08:15):
with positivity.
It does help.
I know I feel better when I dothat.
I know I feel better when I donot constantly carry on my
negative thoughts Hard.
I know, trust me, this is likemine.
I'm raising both of my handsand my feet in the air.
Here I am like if there's anyreason why I don't ever get to
my health goal at the end of theday, it's because of my mindset
(08:38):
.
So I am with you and Anythingthat you can do that works for
you any tips, tricks, whetherit's journaling, meditation that
helps you get out of thenegative is so helpful.
I have seen it firsthand in mylife and when I get stuck in
those spirals of negativity,nothing good comes from it,
nothing at all.
So that was number two.
(08:58):
Mindset shifts All right.
Number three this is like a bigdeal, right.
So being open to movement and Iam not, you know, gonna sit
here and tell you and dictate toyou what movement is right for
you I think movement has to comefrom a place of excitement, of
enjoyability, things that youwould look forward to doing.
(09:20):
However, I Will say, if you arelistening to this and you are
between 35 and 50, which I'mgonna assume most of my audience
is, then weight training,strength training, putting on
muscle Should be a priority asfar as movement goes, but other
things that you can do.
Movement is Just thinking aboutmaking conscious efforts to move
(09:44):
a little bit more than you didthe day before or that you did
last year, whether that'sparking your car far in a
parking lot, whether that'staking stairs and set up
elevators or escalators, whetherthat's just taking a walk with
your family after dinner,whether that's, you know,
something I do with a girlfriendis my daughter's at like a
gymnastics or dance class.
I walk the parking lot with her.
(10:05):
We catch up, we walk, and it'sgreat you get more steps in for
the day.
You're moving your body more.
Having a stand-up desk, maybehaving a treadmill under your
desk, maybe it's simply whenyou're watching TV at night
doing arm curls with five poundweights, you know, doing
push-ups during commercials,trying to work up to a minute
plank.
Maybe you start at 10 seconds,just moving your body more,
(10:27):
making it not seem like a chore,but also incorporating strength
training.
I, the more I research, the moreI read, the more I listen to
things.
Instead of getting overwhelmed,I have this like hit over your
head Sense of like.
Oh my goodness, I wish Istarted lifting heavier weights
(10:47):
a lot sooner than I did.
That is one thing that I wish,once I got confident in my
abilities to move more, that Istarted picking up heavy things,
because I know, looking back,that's something that I could
have done and that I should havedone much sooner.
Like now, I'm all about it.
(11:08):
I see the importance, the valuethe research is there.
Especially I'm over 40, strengthtraining and moving my body is
so important.
I know there's a lot of youknow you hear the calories and
calories out.
Move more, eat less.
I don't really necessarilysubscribe to all of that.
However, there is somethingabout keeping your body in
(11:30):
motion to stay healthy and notkilling yourselves with hours of
cardio, which is what I did forso long, and I wish I built
foundations of actual strengthtraining way sooner and just
getting in the mindset of movingmore throughout the day, as
opposed to being in ahigh-intensity cardio class for
(11:53):
an hour.
Not that those are bad, rightLike.
If you really enjoy them andit's something you want to
sprinkle in here and there, Ithink they're amazing.
However, doing that and onlydoing that is not a really good
foundational way to be, becauseyou're just constantly burning
calories, you're constantlyputting your body in a state of
inflammation and increasingcortisol, the stress release.
(12:14):
It's just not the best thingfor you.
So if you can build thatfoundation of starting to move
your body more and consideringwhatever kind of weight training
would feel right for you,whether it's, like I said,
starting out small where it'spicking up a couple dumbbells
during commercials or afterdinner going for a walk, going
to do some push-ups with yourhusband, your kids do sit-offs,
(12:37):
do something fun, whatever itlooks like for you.
I think everybody has to startsomewhere and that's the beauty
in this.
But learning and being open tomoving more and strength
training foundational stuff.
Okay, number four sleep.
And I just want to like saysleep and then do a mic drop.
However, I can't do that.
(12:57):
So.
But sleep is critical, right?
Critical as far as your body'srecovery, releasing all that
terrible stress that we have,giving our body's a chance to
actually relax because if you'relike me, you're go, go, go, go
go.
That sleep is your restorativetime, getting good quality sleep
, focusing on that, and if youhave some type of device that
(13:21):
allows you to see and dig intoyour sleep a little more, like
an o-ring or an apple eye watch,really looking at that and
saying what can I do to improvemy sleep?
When do I feel the mostenergized when I wake up?
What are the things I did theday before, the day before that?
Really valuing your sleep.
Not staying up all nightscrolling on Facebook and
Instagram, not binging Netflixuntil three in the morning.
(13:44):
You know, obviously you mighthave a night or two like that,
but not doing it every singlenight, really prioritizing good
quality sleep and not thinkingsleep is just for like when
you're dead, because that's nota good mentality and I wish that
I had looked at sleep as like alongevity tool a long time ago.
(14:05):
Now I'm like, oh my gosh, if Idon't have eight, nine hours of
sleep, I'm like a train wreck.
So I value my sleep.
I want to get good qualitysleep.
I do everything that I can andtry to look and tweak what I'm
doing to try to get a little bitmore quality, deep sleep.
So, yeah, sleep is critical.
It is so critical.
(14:25):
I would highly recommend thebook Sleep Smarter.
It is such a good book.
So many tidbits in there aboutgetting good quality sleep, the
importance of it and why youneed it.
Because I think nobody tellsyou this stuff right when you're
young.
Nobody tells you the value ofsleep and how important it is
and it is such a foundationalthing.
If you don't get good qualitysleep, everything else that
(14:48):
we're talking about almostdoesn't even matter, right?
Because you're not going to beable to do any strength training
.
You're going to feel like crap.
Your brain's going to be allkinds of shifting negative
because you don't have restfulsleep and you might just not
even want support and you mightbe cranky to be around, right.
So we want to make sure thatyou are getting good quality
sleep every single night of theweek not negotiable, okay.
(15:11):
And number five so I am a bigadvocate of whole food and if
you think about it and you thinkabout the different diets and
the different programs that areout there, typically, speaking
from a foundational standpoint,they all want you to eat more
(15:31):
whole foods, like whether it'sketo or low carb or paleo or
carnivore, they're going, theyall kind of go back to this
let's eat more whole foods,let's get rid of the packaged
foods.
So one of the foundationalthings that you know when I was
younger and in my, I think,first episode of this podcast, I
said I used to eat boxes ofsnack well cookies, because they
(15:54):
were low fat or no fat,whatever they were, and they
were delicious littlemarshmallow-y chocolatey cookies
.
I mean, if you've had them, youknow, you know it's like a
devil's food and they'redelicious.
However, they're pre-packagedgarbage basically.
And now I know that I wish Iknew more about that stuff when
I was younger.
(16:14):
I wish I knew more about thatwhen I was starting out that you
know, eating whole foods isalways going to fuel your body,
give you more nutrients.
It's going to, you know, keepyou full longer If you really
think about it.
You know even a smoothie, forinstance.
You think of all the differentfruits and things that are in
like a 32-ounce smoothie fromSmoothie King.
(16:36):
You could never eat those inwhole form.
You could never eat like twobananas and two apples and two
tanges of greens and protein.
You could never eat that in itswhole form.
But we can eat it processed.
You know things like that.
Maybe eating six apples wouldnever happen, but eating, you
know, 20 ounces of applesauce iseasy to do.
(16:56):
Right, like simple things likethat.
Going back to things whole foodsrelated and trying to get rid
of everything that's in apackage as much as you can.
Even if it's a slow process,it's always going to be a better
foundational thing to eliminatethings out of a package Going
to eat more chicken, moreprotein and more fruits and
(17:17):
vegetables from its whole formand not things that are pre-made
, pre-packaged.
Again, I get it.
We don't live in a perfectworld, but I think the first
step, and from a foundationallevel, is just acknowledging hey
, these packaged foods have alot of other things in them and
I don't know how it's affectingme, so I'm going to try to clean
that up right.
Maybe it's just doing it onemeal at a time, one item at a
(17:39):
time, finding a sub and a wholefood.
That's better for you and, froma foundational standpoint, it
is always going to be better.
There's almost no negative toeating more whole foods, so I
hope these five things help you.
These are definitely things thatI wish I knew when I was like a
teenager.
You know, when I started crazydieting when I was a teenager.
I wish I knew the importance ofthese things and you know, as a
(18:02):
41-year-old woman today, theseare things that I often need to
remind myself of, even though Iknow them.
It's always good to hear it andjust know that this is the
right path.
Like there's no quick fixes,there's no easy way around it.
It's just it's hard.
This stuff is hard and it takestime, but knowing that you have
these things covered and thatthese are like your things that
(18:24):
are going to keep going andyou're going to build upon these
, they will help.
These are the foundationalthings that we all can work on,
laying the groundwork for wherewe want to go.
Whether it's weight loss,whether it's building muscle,
whether it's getting lean,losing weight, whatever it looks
like for you, these five thingsare going to help you lay that
mat to build the house of yourdreams, if you will.
(18:45):
So I hope you guys have anamazing week and I will chat
with you guys soon.
Thank you so much for tuning inand listening to this episode
of Hot Mess Mom Health.
If you love this episode,please leave me an iTunes review
.
It would mean the world to meand it would help me get the
word out about helping othermoms reclaim their health.
Thank you so much.
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