December 16, 2024 • 41 mins
Can you truly maintain your fitness goals amidst the sugar-laden celebrations from Halloween to Easter? Our latest episode promises to uncover creative strategies to keep moving, even when life gets hectic. We share personal stories of integrating workouts into everyday routines, like sneaking in extra steps by parking farther away or doing squats while brushing your teeth. This is all about making fitness a fun and seamless part of your holiday season, without feeling the pressure of a full workout.
Tackling the extended festive period, we shine a light on the marketing traps that influence our wellness choices and the social pressures that lead to indulgence. Discover how setting boundaries can be your saving grace for both mental and physical health during these busy months, with a particular focus on the importance of staying active during menopause. With firsthand insights and practical advice, we explore how to prioritize healthy gatherings and resist temptations at work and social events, ensuring fitness remains a top priority even when time and energy are in short supply.
The power of accountability and empowerment in fitness is undeniable, and this episode highlights the profound impact of personal connections in your health journey. You'll hear success stories from clients who initiated their wellness journey during the holidays, demonstrating how mental breakthroughs lead to lasting changes. We emphasize the importance of organization and planning, sharing tips on meal prepping and structuring your day. As the New Year approaches, remember it's about cultivating habits that support long-term well-being, even amidst the chaos of holiday celebrations.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
how do we continue our fitness goals and working
out during the holidays and allthe things that we feel
obligated to partake in?
I'll get started because, fromall of us, I'm the one that
works out the most, just becauseI like it.
Because I like it, anyways,adjustment.
(00:23):
So I love working out, I workout every single day, but I do
find myself being busier rightnow, and not even because of the
holidays, to be honest, justbecause life is a little crazy
right now with with business andwith all the things that we
have going on.
But then, on top of that, comesthe holidays, like today we
(00:45):
have my family, we have a SantaExpress event for my grandson
and because I started workingearly this morning, I would
normally work out tonight tomake up for it, but now I can't
because I have this holidayevent, holiday event.
So what I, what I do, is I takeoff the pressure of having to do
(01:09):
this massive workout and I justgo for a walk or I jump on my
treadmill, like if I have alittle window of time that I can
just jump on my treadmill andwalk while I'm working.
I do that and that's what I do.
Yeah, what about you guys?
Yeah, I'm gonna.
Speaker 2 (01:30):
I have a lot of stairs in my house and sometimes
I purposely not carryeverything down at once and I
will do the stairs quite a fewtimes, and I have at least three
flights of stairs in my house.
So, um, I may not bring all thelaundry down all at one shot.
(01:50):
I may bring just the whitesdown purposely.
So I know I have to go up and,much like you, um, I'll go for a
walk.
If I'm going to the grocerystore, um, I'll park further
away.
Even though I am in New Jerseyand our weather is terrible, um
is cold, I still park fartheraway, um with it, um, and and do
(02:11):
different things like that I'm.
I try to be conscious of havingsome type of activity, some
type of movement, um, everysingle day, especially on the
days I'm super busy, and I knowit's gonna.
It's gonna, just I'm going tosuffer with it.
Speaker 3 (02:31):
Yeah, I just I don't enjoy exercise, and we all know
that, and.
But unfortunately it's anecessary thing that has to
happen, right?
I know that a lot of people, alot of my clients in my office,
a lot of my friends everybody iseverybody has worked so hard to
(02:53):
like get in decent shape forholiday parties.
A lot of people have like lostweight leading up to the
holidays because they have likeevents with work or you know,
and it truly sucks to let like amonth period ruin everything
you have worked so hard foralmost.
(03:15):
I mean I have people that havebeen working on goals for a year
, right, like they started theirnew year's resolutions in
January and life has beenhappening, and so now it's like
September, october, you'refinally where you want to be,
and, oh crap, here come theholidays, right?
So me personally, I do the.
I try to sneak exercise in tothings that I have to do anyway,
(03:41):
so that I don't feel it as badhave to do anyway, so that I
don't feel it as bad, right?
For example, I do squats whileI'm brushing my teeth.
I have been doing squats whileI brush my teeth every day since
I was a teenager.
You have to brush for twominutes, sing the ABC song in
your head while you do squats.
You're brushing your teethanyway.
(04:02):
Like what?
How hard could it be?
Right?
So that's one thing that I doand I've done it forever.
You want to be really creative?
Put a couple of dumbbells inyour bathroom, do squats, do
weighted squats while you'rebrushing your teeth.
You can, it's not that hard andit takes zero time out of your
day.
And I hope you're brushing yourteeth every day, like that's,
you know.
You know, if you're notbrushing your teeth every day, I
(04:23):
recommend dental hygienebecause it will make you sick if
you don't.
So you know, let's do that.
So that's one thing that I do.
I park far further away, right?
So, if I, you know, I parkfirst of all right now.
With the way people are inevery store, every shopping,
every, everything, you don'twant to park close anyway, your
(04:44):
car is going to get all dingedup.
Park far walk you probably haveto park far anyways can you
just embrace it, right, embraceit.
So that's something you know.
Christmas lights are up, orholiday lights are up everywhere
, and if you walk for 10 to 15minutes after a meal, you reduce
(05:06):
the glycemic load of that foodsubstantially.
And by walk I mean a leisurelywalk, hanging out, you know,
looking at Christmas lightsright, if you're out shopping,
have lunch first and then doyour walk and shopping, yeah,
right, it could be things thatyou're doing anyway, but if
(05:29):
you're doing it a little bitmore strategically and a little
bit more focused, right andpurposeful, it makes a
difference in terms of how youget through the holiday season.
Yeah, because I don't want tobe one of these people that
gains 10 pounds betweenThanksgiving and Christmas.
And there's so many people thatdo Yep and we like Christmas.
Speaker 1 (05:52):
for some is just one day.
It's the 25th and then forothers.
Speaker 3 (05:56):
it's the 24th, it's a season and then for others it's
the 24th and the 25th, like,like.
Speaker 1 (06:02):
where does it say that it has to be a whole month,
like the rest of?
Speaker 3 (06:05):
the days in december is you know and I'm copying and
you may have, so we have.
It's crazy, we have.
Okay.
So this is something and I readthis and I was like, oh, we
have a candy holiday Halloweenright followed by an eating
(06:26):
holiday Thanksgiving, followedby a gift giving slash eating
holiday Christmas, followed by adrinking holiday New Year's and
then don't forget Valentine'sDay words it, so there's always
chocolate something okay, but ifyou like, this one.
Speaker 1 (06:46):
Listen to me, listen to and then don't forget
Valentine's Day.
So there's always something,okay, but listen to me, listen
to me.
Those holidays is a day on thecalendar.
We're the ones that make it afour-month situation.
Like, let's not make it afour-month situation.
Like you have the right and theauthority and the
(07:07):
decision-making to not make it afour-month situation.
You're a grown-up.
Speaker 2 (07:12):
Well, if you think about it though, like, when are
things popping up in the stores?
And I think a lot of themarketing from the different
stores and things like that playa huge effect in this.
Speaker 3 (07:22):
It's a psychological thing they do on purpose.
We're in September.
We have pumpkin stuff out.
Speaker 2 (07:27):
There's candy canes out in September and pumpkin
spice stuff is starting out inJuly, you know.
So I think these companies thatare doing the marketing affect
this also, and the question toask yourself is am I going gonna
jump in on that trend fromthese marketing companies?
(07:47):
How influenced are you willingto?
Be yeah how influenced are youwilling to be um with it?
Because, as we all know, I youknow, you're gonna, you're gonna
see.
You know, the day afterchristmas, you're gonna start to
see valentine's candies in yourlocal CVS.
Speaker 3 (08:04):
Yeah, yeah, so true.
Speaker 1 (08:11):
Like you can't enjoy it because it's already in your
face.
You know all the things.
It's already in your face andthen people follow you know, and
they do a really damn good jobto do it.
It's excellent marketing.
Speaker 3 (08:22):
It's a marketing genius, but you know excellent
marketing.
It's a marketing genius, butyou know it's marketing genius
until it affects your health,your mental health and your
pocketbook.
Yeah, yeah, right, so we needto.
You know, and we talked aboutthis in our last episode
boundaries people createboundaries that are going to
(08:47):
help keep you sane and healthythroughout the holiday season,
which we now have discovered isa six month process.
Right, you know, I was throwingin Halloween and then you came
in and you threw Valentine.
So it does stretch, it does,and then you get St.
Speaker 2 (09:03):
You threw valentine so it does, stretch it does, and
then you get saint patrick'sday too, because another
drinking holiday right, exactly,and food and, and then you get
easter and it's like it's a oneday always something but there's
always something.
It's the season and it's likehow are you going to react?
How are you going to stay onyour routine?
Speaker 1 (09:21):
my suggestion is to run, run far away from all these
marketing that we have is thesummer, because now everybody
wants to lose the way to go tothe beach like that's the only
one yeah, and then you still,but you still have memorial day
and fourth of july.
Speaker 3 (09:34):
So if you, if you start thinking about the
external things, the externalpressures, the external days,
the external da-da-da, there isalways some thing.
Speaker 2 (09:49):
And not just holidays .
There's events, there'sbirthdays, and I've got
anniversaries right beforeChristmas, you know.
So there's always going to besomething.
The question is, what are yougoing to?
You know, are you going to letthese different things stand in
the way of throwing you off yourfitness routine?
Speaker 1 (10:07):
Yeah, and then you're like it's December.
You're like, damn, I didn'tmeet my new year's resolution in
2020.
Speaker 3 (10:13):
And you've been doing , you've been working on it.
I'm going to do it in 2025.
Speaker 2 (10:16):
I didn't hear yeah, and you're not alone, because a
lot of people carry over theirtheir health resolutions from
year to year and they neveraccomplish it, you know, because
there's always something okay.
Speaker 1 (10:30):
So here it says why staying active matters more
during menopause and so, like itsays, managing symptoms.
So exercise helps alleviatecommon menopausal symptoms like
weight gain, mood swings andsleep issues.
Hormonal balance, um, stayingactive helps, uh, the role of
(10:51):
excuse me, the role of fitnessin reducing cortisol levels and
supporting overall hormonalhealth, which, with during the
holidays, cortisol levels ishigher.
So we definitely want to dothat.
Number three protecting yourbones and heart.
So strength training and cardioare essential for preventing
osteoporosis and maintainingcardiovascular health.
(11:14):
So there's challenges tostaying on track during the
holidays, right, like we weretalking about it.
Number one is time constraints,so balancing family, social
events and other holidayobligations there's that word
again.
Number two temptationseverywhere, which is what we're
talking about overeating,indulging and I'll start fresh
(11:36):
in january mindset and numberthree energy fluctuations, how
stress and fatigue can detail orderail motivation to exercise.
So those are the challenges,right.
Speaker 3 (11:50):
The why and the challenges.
I will tell you and this isfrom you know, experience, year
to year, and, like I said, I'm Iam extremely blessed that I I
actually have.
I mean, I have friends that arevery deeply unhealthy, but a
good chunk of my friends arevery healthy individuals, either
(12:13):
because they've had a crisisand they've had no choice but to
adapt, which tends to happen alot in middle age, right, or,
you know, some of them have justalways been super healthy
people, which is great.
But I am very, very luckybecause, even at events, even at
get togethers, the ones that Ichoose to go to, for the most
part we have healthy stuff.
(12:34):
Right, I just had dinner at myfriend's house a couple of days
ago.
They made some incredibletomahawk steaks on the grill,
right, that was the main.
You know, protein was the mainfocus of dinner.
Did we have other stuff?
Of course we did, but we hadcarrots, we had a salad, you
know, and then there was verylittle carbs involved, because
(12:56):
it's just a very healthy familyand I love that.
So what I have found is that myfriends, my relatives that stick
to their guns and don't let aseason affect them and, up in
January a lot happier withthemselves.
(13:17):
Yeah right, and you know it's aday, guys, it's a day If
somebody, if you work in anenvironment where there's always
desserts and you know there'salways unhealthy things and you
kind of have to like mentallyprepare yourself around that and
(13:39):
you have to give yourselfpermission to not indulge.
Like yeah, you have to.
You know, if somebody bringsdonuts and coffee, say thank you
for the coffee and walk awayfrom the donuts.
Like yeah, your gratitude isnot wrapped up in you indulging
in whatever unhealthy thing thatthen you're going to have to
unravel in your body.
Speaker 2 (14:01):
It becomes very tempting because you're in
offices you may work in adoctor's office or whatever and
people are very generous at thistime of the year and so they're
bringing home baked goods andthey're bringing chocolates and
they're bringing all thesethings and they're literally
right in front of you, you knowand it's hard, it's hard, it's a
challenge.
Speaker 3 (14:19):
I mean, I'm not gonna lie, there's, there's a box of
chocolate sitting in my backoffice right now, and I'm not
going to lie, there's, there's abox of chocolate sitting in my
back office right now and I'mjust sitting.
Every time I walk past it'slike I'm not going to open it.
I'm not going to open it.
I'm not going to open itbecause the other thing that I
personally found and I'm asweets person, you guys know
that I will gladly give updinner for dessert, right, I
don't, but I would, yeah.
(14:40):
And so for me, I would rathernot taste it.
Speaker 2 (14:46):
Yeah, because then you might not be able to control
yourself and that.
Speaker 3 (14:51):
So be honest with yourself, right.
Speaker 2 (14:55):
But that goes hand in hand too with like your
exercise If you stop, you maynot go back.
Speaker 3 (15:04):
So if you know that it's hard for you to get on the
wagon right, don't fall off.
Yeah, do you schedule?
Speaker 2 (15:14):
it much like you're scheduling different things
throughout this holiday season.
Even though it's one day, it'sa season.
But much like you're schedulingthe different things, schedule
your workout Like coach Marthajust said she goes.
I know today I couldn't workout, but I already know that I'm
going to get on the treadmill,even for 15 minutes, because
(15:34):
that movement is something.
It's something that you wouldnot have done otherwise if you
skipped your workout, and that'sthe key?
Speaker 1 (15:42):
Well, that that requires discipline.
And that's where you know thisis definitely the season, a
season in, you know, and it'sdefinitely time for you to
implement discipline in thisseason, because disciplines was
going to get you, get you pastthis season, because, of course,
(16:02):
temptations is everywhere.
So let's talk about settingrealistic goals.
So here it says.
Number one focus on maintenance.
So emphasize on consistencyover intensity.
So that's what I was talkingabout.
Like, instead of doing ahardcore workout, I'm just gonna
give myself permission and beokay with just jumping on the
treadmill.
Staying active is better thanaiming for personal bests.
(16:25):
If you're somebody that wantsthere are discipline enough for
personal best, then great.
But if you really have thingsgoing on and you're like, look,
I don't know, I can't do that,then allow the space and the
grace for you to allow yourselfto be okay with just you know,
staying active and doing themost that you can without
(16:48):
feeling bad about it.
Number two create micro goals,so break down your fitness
routine into smaller.
That goes in line with whatwe're talking about achieving
steps.
Achievable steps like 15minutes on a movement, 15
minutes of movement a day.
Number three holidayaccountability.
So partner with a workout buddyor join an online challenge for
(17:12):
added motivation.
And then it says creative waysto fit fitness into a busy
holiday schedule.
So, number one mini workouts,so still squeeze in 10 to 15
minutes of high intensityinterval training.
Combine fitness with family, sosuggest fun holiday activities
(17:32):
like walking to sea lights,family hikes or dancing to
holiday music.
And then, number three make itfestive, so wear holiday themed
workout gear or listen toholiday play.
Speaker 3 (17:45):
Make it fun.
Yeah, yeah, that's fun, yeah,and you know it's.
It's the same thing that wekeep saying over and over.
I will say one thing okay, andI know that this time of year
everybody is so reluctant tostart a weight loss program,
(18:06):
start a fitness journey, start,everybody's waiting until
January, everybody's waitinguntil January.
And I will tell you that myclients that start in December
are so much stronger in Jan,come January, february, because
(18:26):
if you can set thataccountability and that
discipline and you could do itright now, the rest of the year
is easy peasy, yeah.
Speaker 2 (18:35):
Just think about, just think about, with that
statement you just made.
Just think about all the peoplethat go to the gym regularly
and then come January they getso frustrated because there's
200 more people at their 8amworkout and they can't get
whatever.
But unfortunately what happensis by the end of January, first
(18:58):
week of February, all thosepeople drop out.
Speaker 3 (19:02):
But you know the ones that don't drop out, the ones
that start now, because if youcan survive the holiday season,
first of all, you know, and weknow this right Anybody that
does our program within thefirst month, if they're not
going insane cheating on what weask them to do, they're going
to be down 10 pounds, right.
(19:23):
So even if they start right now, yeah, at least 10 pounds.
Speaker 2 (19:27):
At least 10 pounds.
Speaker 3 (19:28):
Yeah, by the end of that first month and I'm talking
about holiday expectationsright by the end of that first
month, and I'm talking aboutholiday expectations right by
the end of that first month,you're down 10 pounds.
Imagine, you know you have 50pounds to lose and by January 1,
you have already started.
Yeah, I've been active.
You feel amazing.
(19:49):
Going into the new year, themindset is different.
Yep, so one of the things thatcoach Martha talked about was
getting an accountabilitypartner.
That's what we are for ourpeople.
Speaker 1 (20:01):
Yep.
Speaker 3 (20:02):
That's what we do, you know, and that's what we're
so incredibly successful,because that personal touch,
that that accountability, thatrealness, because we go through
it too, and that's you know.
Accountability, that realness,because we go through it too,
and that's you know.
We're not sitting here asparagons of perfection in terms
of nutrition or exercise orwellness.
(20:23):
We are very normal people thatmight know a couple of things
and ticks and trips.
You know tricks and tips thatyou guys just haven't thought of
yet, and so when we bring thatto people, they're like oh my
gosh, that's amazing.
That's the one thing I neededin order to take that next step.
And you know.
Speaker 1 (20:44):
Also, like, if you're doing a program like our reveal
lifestyle program, as as yourhealth coach, we're, we're not.
We're not.
Like, no, yeah, you can't enjoythe 24th or 25th, right, you
are horrible.
If you, if you do this isterrible, we're not.
You know, weight loss nazis,like, like the super nazi from
(21:06):
seinfeld, we are okay.
Listen, this is what you needto do to be successful, yep, and
you can be successful now,during the holidays, and then
when that day comes, because itis one meal, it's not even a
whole day.
We're going to help you survive,not even survive.
(21:29):
We're going to help you thrivethrough that.
And guess what?
The day after, you can continueyour health journey and you can
continue reaping the benefitsof the program, and it's okay
that is right, it's a lifestyleprogram and not a diet or a
(21:52):
crash diet.
You don't have to.
You know drink juice all day oryou know you can eat real, you
can eat real food you can chewyour food your body like.
So you know that, you know wherethe accountability part comes
in, but also the emotionalsupport part and then also the
(22:15):
coaching part.
Speaker 3 (22:17):
But it empowers you it does, and when you put it
into perspective, one thought,and then I'll be quiet.
When you put it intoperspective, okay, like we just
talked about, that it's a seasonthat extends, okay, and it used
to be one day, and now we'restarting in September, and then
(22:38):
you start with Memorial Day forand for late, with Labor Day,
for end of summer, and that's adrinking party at the beach and
you go straight into Halloween,which is a candy holiday,
thanksgiving, which is an eatingholiday.
You know, there is always something, and this season, honestly
(23:00):
, is no different from the restof the year in terms of what you
can do for yourself.
And you have to put on your biggirl panties right and empower
yourself to say like, and youhave to put on your big girl
panties right and empoweryourself to say like.
You know what?
These people are right.
It is the same thing as it isevery other time of year,
because there's always something.
Speaker 2 (23:21):
There's always something.
And you know what I think a lotof people get themselves in
trouble too is right before it,because that week, that those
few days before the holiday,it's like everybody's kind of
chill.
You know things at work, yeah,it's a free for all.
And the same thing happensafter that time period between
(23:43):
Christmas and New Year's.
It's a lot of people are offfrom work, the kids are off from
work, they're not on theirroutine and I think it's not
being in your routine thatthrows you off and kind of puts
everybody into that free-for-allthat throws them completely off
track.
You have to maintain some sortof routine in order to keep that
(24:05):
fitness journey, whether it'sjust working out or whether it's
keeping your meals to par, par,keeping most of your meals to
par.
Speaker 1 (24:15):
It has to be something yeah, and you know
what you're going to be so proudof yourself for, yeah, breaking
through the, the how can I sayit?
The, the stigma or I don't knowif that's the word, but what
you're supposed to do from asociety standpoint, like you're
not supposed to, like who saysthat, like who dictates that
(24:39):
you're supposed to stuff yourface for you know, a whole month
like what?
Speaker 3 (24:42):
or two or three, or marketing so marketing.
Speaker 1 (24:45):
Yeah, that's what dictates it for sure, and it's
like you feel empowered to notsubmit to that, like feel
empowered to to make your owndecision.
Speaker 3 (24:56):
Rise above it.
Speaker 1 (24:57):
Not allow that.
Yeah, rise above it.
And then, once you're on theother side, you're going to be
so proud of yourself, you'regoing to feel so empowered,
you're going to feel so goodthat you can do it and you did
it, and your self-esteem andyour body is going to feel so
good.
And then you just keep going.
Speaker 3 (25:20):
Some of the best successes I have had have been
clients that have started thistime a year and the mental
breakthroughs that they makeliterally empower them to
continue being successfulforever.
Yeah, you know, these arepeople that don't fall off Like.
(25:42):
They know how to get themselvesback into a healthy state.
They might have one day, theymight have, they might skip one
minute, you know one workout,but they know not to
self-sabotage their entirejourney just because you had one
moment, one day.
Speaker 2 (25:59):
And I think I mean I had a client last night that you
know she's went off a littlebit because of the holiday
parties and things like that shegoes.
You know, dr Donna, monday cameon, I got right back on.
I wasn't perfect, things likethat she goes.
You know, dr Donna, I Mondaycame on, I got right back on, I
wasn't perfect, she goes.
But even on the weekend I wasso busy I even I made sure that
(26:19):
I set time aside for me to toexercise.
It wasn't my normal, she goes,but I took 15 minutes for me and
I maintained my exercise andshe went right back on track
come Monday.
Speaker 3 (26:35):
Taking that minute empowers you, yeah.
Speaker 2 (26:39):
And she was so proud of herself as I was, as was I.
Speaker 3 (26:43):
You know, it takes commitment, it takes dedication,
it takes that self-control, butit's commitment to yourself A
hundred percent, every singletime that you do something that
increases your commitment toyourself a hundred percent,
every single time that you dosomething that increases your
commitment to yourself intosomething that you already said
was important to you.
(27:04):
Yeah, that is powerful.
Yeah, yes, that that carriesforward and that also carries
forward into the commitmentsthat you make to other people.
Yep.
Speaker 1 (27:15):
Yeah.
Speaker 3 (27:16):
Right, because you have to keep your word to
yourself first.
Speaker 2 (27:20):
If you think about that, it just empowers you all
the way around, not just foryourself but for your family,
for your friends.
And think about, think aboutthe feeling of you know, fitting
into those really nice pair ofpants that you haven't been able
to, and then think about thefeeling of eating yourself
through the season or notexercising through the season,
and then you go to put thosepants on and you can't button
(27:42):
them, laying down.
Speaker 1 (27:47):
Yeah, and you know what else guys are.
You know our business is InspireWeight Loss right, and the word
inspire is is the reason whyInspire Weight Loss is called
inspired or named inspired isbecause our hope is that our
clients will inspire others toalso start a healthy journey.
(28:11):
So then, when our clients gothrough the season and they feel
empowered our clients gothrough the season and they feel
empowered and they thrivethrough the season and maybe
they made a decision, like yourclient, that that maybe they
didn't make the best decisionfor them at that in that day,
but then they knew how to pivotand how to manage themselves and
the next day they did thethings that they needed to do to
(28:33):
continue.
Then they are an example fortheir family and friends and all
the things, and hopefully theywill inspire other people to to
follow suit and to to look atthemselves and say you know what
this is really inspiring andI'm going to start myself as
well, you know so.
So, client, it's just, it's sopowerful and so encouraging and
(28:56):
uh for our clients but then alsofor their realm of influence,
you know it expands to more thanyes, it expands.
Speaker 3 (29:04):
So then.
Speaker 1 (29:04):
So then, the client is is also making an impact in
other people in their lives, and, and that's what our hope is.
So it's it.
It's a beautiful thing, itreally is.
Speaker 2 (29:16):
Yeah, I agree, I agree and it's just it's.
It's a good feeling foryourself and and for your, your
own, your own self, about havingthe power and having the
discipline to really stick to it, to that commitment to yourself
.
It makes you I don't know, itmakes you kind of feel warm and
(29:36):
fuzzy and, on the inside, thatyou were able to keep that
commitment to yourself, you know, and and that gives you a
little jump on your self-esteem.
Speaker 3 (29:47):
And I think it's super important, like this time
of year you know we talked aboutokay, so I understand how it
could be like completelyoverwhelming to even contemplate
staying focused, if you thinkabout it.
Okay, if you think about youknow most people out there and
(30:08):
they're like I have 50 millionthings to do.
I don't want to worry about x,y, z, Right, and that starts
backfiring.
Because, first of all, when youare super stressed out and
you're not doing any type ofphysical stress management
things and what I mean byphysical stress management
things is you know what you putin your mouth, drinking your
(30:31):
water, making sure you're takingyour vitamins, your healthy
supplements, getting thatworkout in because all of those
things physically affect thestress levels in your body,
whether it's a chemical stress,a physical stress and emotional
stress.
You know the fundamentals ofhealth is your nutrition and
(30:53):
your exercise Right.
So when that starts going,believe it or not, it increases
your stress, because now you'renot feeling as well you can cope
with less, because when you'renot feeling your best, your
coping ability decreases andunfortunately, life doesn't
(31:14):
continue throwing stuff at youthat you need to cope with.
Yeah, so the only control thatyou have is how you take care of
yourself, so that you couldthen better serve and take care
of those around you, whetherthat's work, whether that's
family, whether it's kids,whether it's parents, whether
whatever it is.
Whether it's parents, whetherwhatever it is, if you yourself
are not mentally healthy andwhole, physically able to cope,
(31:40):
it doesn't work anywhere else.
So all you're doing isbasically burdening yourself
further.
No-transcript, right, becausewhen everything is chaotic
around you, you could have yourlittle pocket of things you can
(32:03):
control.
Yeah, right, so you know, takethe time, you know, write out
why.
Why is it important for you tostay healthy through the season?
Why is it important for you toto focus a little bit on
yourself?
It's not selfish, yeah it's not, it's not selfish.
You can't give up.
(32:23):
You know you can't pour out ofan empty cup.
Yeah, it's not selfish, and Ithink we try to do so much for
everybody and we feel guiltytaking that 10 minutes, or you
know.
Or you know I don't have timeto prepare healthy meals this
(32:44):
week, or I don't have time toda-da-da.
And it's worse if you don't.
It's worse, Like that's.
The thing that we need to like,understand and absorb and own
is that we're the base, right,we're the pillar, everything you
know, we're the foundation andeverything else happens around
(33:05):
us.
And if our foundation crumbles,which is our health?
Speaker 2 (33:09):
Right, it's true.
And what it's true.
And then what?
And you know, you're 100% righton that.
And like our schedules are busyand they somehow become busier
during the holiday season, I'm ameal prepper, regardless.
I'm a meal prepper.
I know I have a super busy daytoday and it's my day off, okay,
(33:32):
but I know I'm not going tohave time to do a meal.
So guess what?
I have to pull the crock.
I pulled a crock pot out andI'm going to make a stew tonight
and is a crock pot meal myfavorite meal?
No, but it's going to behealthy.
We're not going to be orderingout and we're not going to be
eating.
You know?
(33:52):
Oh, what am I going to have fordinner tonight, and I know that
I have a decent meal on thetable.
So so you may have to veer alittle bit from your norm in
order to make sure that you stayon track.
Speaker 3 (34:05):
And this is a really good time of the year also that,
when you do have pockets oftime, prep ahead, yeah, right.
So if you know that you are,that you have time to make a
bunch of grilled chicken on thegrill this week, like today, and
a bunch of veggies, make two orthree meals out of that, prep
ahead, stick it in your freezer.
(34:27):
If you're having a crazy, crazyday, thaw the sucker out, right
.
Make things easier for you longterm in the pockets of time
that you do have, yeah so we.
Speaker 1 (34:42):
Another another thing is you know, we always, we
always try to to encouragepeople to cook at home because
you know what you're putting inyour in your food.
But, like in my household, wewere normally busy all year long
.
So, and my husband, he likes tocook, so we do, we, he does
(35:02):
cook, but because our scheduleis just crazy, doesn't matter
what season it is, um, I, wehave a local chef that cooks for
us and we buy like five mealsper week, you know, just to kind
of have it in the refrigeratorto fill the gaps in the scenario
that my husband doesn't havetime to cook or or like I'm
(35:24):
working late in the office, so Itake it with me.
So meal prepping can lookdifferent.
You just have to make sure thatit's good whole foods that
you're purchasing.
But but in this season wedouble up on it.
We buy 10 meals instead of fivemeals per week because we want
to make sure that, because weknow that our schedules can be
(35:44):
even crazier, that we haveenough to to draw from right,
that we can just grab and andwarm it up.
And we know we have ourvegetables there, we have our
proteins there, there's no sugar.
You know that it's.
It's aligned with the lifestylethat we live.
So that's another idea.
But one of the words that comesto mind is organize yourself.
(36:08):
Organization is key to successand whether it is for your, your
healthy lifestyle, whether it'sfor your business, whether it's
for work business, whether it'sfor work, whatever area of your
life you want to be successfulin, whether it's relationships,
financial, what everythingrequires organization, and I do
(36:29):
a lot of like.
I like to read a lot in likeself-help books and things like
that, and I am a businesswomanso I read books on that and one
of the most successful businesspeople the consistent trend is
that you want to create a to-dolist or your task list the night
(36:53):
before, because you want tostart your day already knowing
what you're going to tackle.
So in the season of, in theseason that gets crazier and
busier, take the time you knowbefore going to bed.
You know, instead of waitingtill that morning to figure out
what you're going to do withyour life, take the time the day
(37:14):
before and say, okay, today I'mgoing to make sure I handle and
take care of this, this, this,this, whatever it is, whether
it's work, whether it's an event, whether it's your what you're
going to feed your body, whetherit's fitness, whether you're
going to make a phone call,whether it's a meeting, whatever
, whatever it is, whether it'staking the kids to soccer, it
(37:36):
doesn't matter what it is,whether it's a personal thing, a
business thing, a work thing orwhatever it may be.
The night before, create thatlist of what you're going to
tackle the day after and thenstick to that list, because if
you do that, then the chancesare you're going to be able to
handle and take care of all thatwith less stress than trying to
(38:00):
figure it out the day of.
And then you're just.
You're creating an atmosphere,a stressful atmosphere for
yourself.
Speaker 3 (38:09):
And honestly, I think you get more accomplished that
way.
I agree with that 100%.
You get more accomplished thatway.
Speaker 2 (38:15):
And physically writing it down or typing it out
.
Whatever you do, I actuallyhave my list here.
It's on a sticky note.
That's how I operate, but thesaving grace of that is going to
be when there's going to be amonkey wrench thrown in your day
, because there will be right.
You at least have your focus onokay, I need to accomplish this
(38:36):
also today.
But that one thing that justgot thrown in, I need to handle
that now today.
But that one thing that justgone thrown in, I need to handle
that now so that I can move onwith this and so that that's an
excellent tip, and I do that thenight before.
I always make my list.
Speaker 1 (38:48):
Yep, I do.
I have an app on my cell phonethat's called to do is a
microphone Microsoft app that itconnects also to my desktop.
So anywhere I am and anytechnology that I use, my to do
list is there.
So if it's like 11 o'clock atnight and I think about
something I need to do, I justthrow it in there and then,
before I go to bed, the app,what it does is you can, you can
(39:12):
drag the task to your day.
It's called my day and you canalso, um, you can also like have
a due date on it, and so thenight before I just drag my task
to the day the the day, youknow, the next day, and when I
wake up in the morning, my to-dolist is already already done
(39:34):
and when I'm when I'm finisheddoing it, I just check, check it
off and it checks off my list.
Speaker 3 (39:40):
Psychologically, it's nice to check off your list.
So that's so.
I just wake up.
Speaker 1 (39:44):
I work out.
The first thing I do I don'tcare if I have text messages, I
don't care if I have emails, ifI don't care if I have a phone
call somebody's calling me thefirst thing I do is pull up my
to do list and see what I'mgoing to tackle.
I arrange them in order ofpriority and then I'll take care
(40:05):
of anything else that comes myway that's not scheduled.
So you can do that for everysingle aspect of your life, not
just business or whatever it maybe.
So call to action, because Ithink we need to have a call to
action at the end of every video.
Go and organize yourself duringthis season, but then also, as a
rule of thumb for your life, goorganize yourself.
(40:28):
Um, it's very helpful to dothat.
We've we.
We help clients do that, likewe.
We sit down, we're like, okay,tell me what you have going on
in the day, yeah, and then we welook for those pocket of times
that you can inject, thosethings that you need to do um to
for you to live in a healthyand be able to do these things.
(40:48):
So go organize yourself.
However it looks like, it can bea sticky, it can be an app like
I do.
It can be a book like this ifyou're you're a writer, it
doesn't matter.
What matters is that you do it,you stay consistent and you
follow through with it.
So that is your action pointfor this video.
(41:11):
We're going to continue talkingabout it because then New
Year's comes, all the things,and you know, like said, every
month is something.
So go out there and do what it,what is required.
Okay, we hope that this videohelped you reach out to us if
you need help.
how do we continue our fitness goals and working
out during the holidays and allthe things that we feel
obligated to partake in?
I'll get started because, fromall of us, I'm the one that
works out the most, just becauseI like it.
Because I like it, anyways,adjustment.
(00:23):
So I love working out, I workout every single day, but I do
find myself being busier rightnow, and not even because of the
holidays, to be honest, justbecause life is a little crazy
right now with with business andwith all the things that we
have going on.
But then, on top of that, comesthe holidays, like today we
(00:45):
have my family, we have a SantaExpress event for my grandson
and because I started workingearly this morning, I would
normally work out tonight tomake up for it, but now I can't
because I have this holidayevent, holiday event.
So what I, what I do, is I takeoff the pressure of having to do
(01:09):
this massive workout and I justgo for a walk or I jump on my
treadmill, like if I have alittle window of time that I can
just jump on my treadmill andwalk while I'm working.
I do that and that's what I do.
Yeah, what about you guys?
Yeah, I'm gonna.
Speaker 2 (01:30):
I have a lot of stairs in my house and sometimes
I purposely not carryeverything down at once and I
will do the stairs quite a fewtimes, and I have at least three
flights of stairs in my house.
So, um, I may not bring all thelaundry down all at one shot.
(01:50):
I may bring just the whitesdown purposely.
So I know I have to go up and,much like you, um, I'll go for a
walk.
If I'm going to the grocerystore, um, I'll park further
away.
Even though I am in New Jerseyand our weather is terrible, um
is cold, I still park fartheraway, um with it, um, and and do
(02:11):
different things like that I'm.
I try to be conscious of havingsome type of activity, some
type of movement, um, everysingle day, especially on the
days I'm super busy, and I knowit's gonna.
It's gonna, just I'm going tosuffer with it.
Speaker 3 (02:31):
Yeah, I just I don't enjoy exercise, and we all know
that, and.
But unfortunately it's anecessary thing that has to
happen, right?
I know that a lot of people, alot of my clients in my office,
a lot of my friends everybody iseverybody has worked so hard to
(02:53):
like get in decent shape forholiday parties.
A lot of people have like lostweight leading up to the
holidays because they have likeevents with work or you know,
and it truly sucks to let like amonth period ruin everything
you have worked so hard foralmost.
(03:15):
I mean I have people that havebeen working on goals for a year
, right, like they started theirnew year's resolutions in
January and life has beenhappening, and so now it's like
September, october, you'refinally where you want to be,
and, oh crap, here come theholidays, right?
So me personally, I do the.
I try to sneak exercise in tothings that I have to do anyway,
(03:41):
so that I don't feel it as badhave to do anyway, so that I
don't feel it as bad, right?
For example, I do squats whileI'm brushing my teeth.
I have been doing squats whileI brush my teeth every day since
I was a teenager.
You have to brush for twominutes, sing the ABC song in
your head while you do squats.
You're brushing your teethanyway.
(04:02):
Like what?
How hard could it be?
Right?
So that's one thing that I doand I've done it forever.
You want to be really creative?
Put a couple of dumbbells inyour bathroom, do squats, do
weighted squats while you'rebrushing your teeth.
You can, it's not that hard andit takes zero time out of your
day.
And I hope you're brushing yourteeth every day, like that's,
you know.
You know, if you're notbrushing your teeth every day, I
(04:23):
recommend dental hygienebecause it will make you sick if
you don't.
So you know, let's do that.
So that's one thing that I do.
I park far further away, right?
So, if I, you know, I parkfirst of all right now.
With the way people are inevery store, every shopping,
every, everything, you don'twant to park close anyway, your
(04:44):
car is going to get all dingedup.
Park far walk you probably haveto park far anyways can you
just embrace it, right, embraceit.
So that's something you know.
Christmas lights are up, orholiday lights are up everywhere
, and if you walk for 10 to 15minutes after a meal, you reduce
(05:06):
the glycemic load of that foodsubstantially.
And by walk I mean a leisurelywalk, hanging out, you know,
looking at Christmas lightsright, if you're out shopping,
have lunch first and then doyour walk and shopping, yeah,
right, it could be things thatyou're doing anyway, but if
(05:29):
you're doing it a little bitmore strategically and a little
bit more focused, right andpurposeful, it makes a
difference in terms of how youget through the holiday season.
Yeah, because I don't want tobe one of these people that
gains 10 pounds betweenThanksgiving and Christmas.
And there's so many people thatdo Yep and we like Christmas.
Speaker 1 (05:52):
for some is just one day.
It's the 25th and then forothers.
Speaker 3 (05:56):
it's the 24th, it's a season and then for others it's
the 24th and the 25th, like,like.
Speaker 1 (06:02):
where does it say that it has to be a whole month,
like the rest of?
Speaker 3 (06:05):
the days in december is you know and I'm copying and
you may have, so we have.
It's crazy, we have.
Okay.
So this is something and I readthis and I was like, oh, we
have a candy holiday Halloweenright followed by an eating
(06:26):
holiday Thanksgiving, followedby a gift giving slash eating
holiday Christmas, followed by adrinking holiday New Year's and
then don't forget Valentine'sDay words it, so there's always
chocolate something okay, but ifyou like, this one.
Speaker 1 (06:46):
Listen to me, listen to and then don't forget
Valentine's Day.
So there's always something,okay, but listen to me, listen
to me.
Those holidays is a day on thecalendar.
We're the ones that make it afour-month situation.
Like, let's not make it afour-month situation.
Like you have the right and theauthority and the
(07:07):
decision-making to not make it afour-month situation.
You're a grown-up.
Speaker 2 (07:12):
Well, if you think about it though, like, when are
things popping up in the stores?
And I think a lot of themarketing from the different
stores and things like that playa huge effect in this.
Speaker 3 (07:22):
It's a psychological thing they do on purpose.
We're in September.
We have pumpkin stuff out.
Speaker 2 (07:27):
There's candy canes out in September and pumpkin
spice stuff is starting out inJuly, you know.
So I think these companies thatare doing the marketing affect
this also, and the question toask yourself is am I going gonna
jump in on that trend fromthese marketing companies?
(07:47):
How influenced are you willingto?
Be yeah how influenced are youwilling to be um with it?
Because, as we all know, I youknow, you're gonna, you're gonna
see.
You know, the day afterchristmas, you're gonna start to
see valentine's candies in yourlocal CVS.
Speaker 3 (08:04):
Yeah, yeah, so true.
Speaker 1 (08:11):
Like you can't enjoy it because it's already in your
face.
You know all the things.
It's already in your face andthen people follow you know, and
they do a really damn good jobto do it.
It's excellent marketing.
Speaker 3 (08:22):
It's a marketing genius, but you know excellent
marketing.
It's a marketing genius, butyou know it's marketing genius
until it affects your health,your mental health and your
pocketbook.
Yeah, yeah, right, so we needto.
You know, and we talked aboutthis in our last episode
boundaries people createboundaries that are going to
(08:47):
help keep you sane and healthythroughout the holiday season,
which we now have discovered isa six month process.
Right, you know, I was throwingin Halloween and then you came
in and you threw Valentine.
So it does stretch, it does,and then you get St.
Speaker 2 (09:03):
You threw valentine so it does, stretch it does, and
then you get saint patrick'sday too, because another
drinking holiday right, exactly,and food and, and then you get
easter and it's like it's a oneday always something but there's
always something.
It's the season and it's likehow are you going to react?
How are you going to stay onyour routine?
Speaker 1 (09:21):
my suggestion is to run, run far away from all these
marketing that we have is thesummer, because now everybody
wants to lose the way to go tothe beach like that's the only
one yeah, and then you still,but you still have memorial day
and fourth of july.
Speaker 3 (09:34):
So if you, if you start thinking about the
external things, the externalpressures, the external days,
the external da-da-da, there isalways some thing.
Speaker 2 (09:49):
And not just holidays .
There's events, there'sbirthdays, and I've got
anniversaries right beforeChristmas, you know.
So there's always going to besomething.
The question is, what are yougoing to?
You know, are you going to letthese different things stand in
the way of throwing you off yourfitness routine?
Speaker 1 (10:07):
Yeah, and then you're like it's December.
You're like, damn, I didn'tmeet my new year's resolution in
2020.
Speaker 3 (10:13):
And you've been doing , you've been working on it.
I'm going to do it in 2025.
Speaker 2 (10:16):
I didn't hear yeah, and you're not alone, because a
lot of people carry over theirtheir health resolutions from
year to year and they neveraccomplish it, you know, because
there's always something okay.
Speaker 1 (10:30):
So here it says why staying active matters more
during menopause and so, like itsays, managing symptoms.
So exercise helps alleviatecommon menopausal symptoms like
weight gain, mood swings andsleep issues.
Hormonal balance, um, stayingactive helps, uh, the role of
(10:51):
excuse me, the role of fitnessin reducing cortisol levels and
supporting overall hormonalhealth, which, with during the
holidays, cortisol levels ishigher.
So we definitely want to dothat.
Number three protecting yourbones and heart.
So strength training and cardioare essential for preventing
osteoporosis and maintainingcardiovascular health.
(11:14):
So there's challenges tostaying on track during the
holidays, right, like we weretalking about it.
Number one is time constraints,so balancing family, social
events and other holidayobligations there's that word
again.
Number two temptationseverywhere, which is what we're
talking about overeating,indulging and I'll start fresh
(11:36):
in january mindset and numberthree energy fluctuations, how
stress and fatigue can detail orderail motivation to exercise.
So those are the challenges,right.
Speaker 3 (11:50):
The why and the challenges.
I will tell you and this isfrom you know, experience, year
to year, and, like I said, I'm Iam extremely blessed that I I
actually have.
I mean, I have friends that arevery deeply unhealthy, but a
good chunk of my friends arevery healthy individuals, either
(12:13):
because they've had a crisisand they've had no choice but to
adapt, which tends to happen alot in middle age, right, or,
you know, some of them have justalways been super healthy
people, which is great.
But I am very, very luckybecause, even at events, even at
get togethers, the ones that Ichoose to go to, for the most
part we have healthy stuff.
(12:34):
Right, I just had dinner at myfriend's house a couple of days
ago.
They made some incredibletomahawk steaks on the grill,
right, that was the main.
You know, protein was the mainfocus of dinner.
Did we have other stuff?
Of course we did, but we hadcarrots, we had a salad, you
know, and then there was verylittle carbs involved, because
(12:56):
it's just a very healthy familyand I love that.
So what I have found is that myfriends, my relatives that stick
to their guns and don't let aseason affect them and, up in
January a lot happier withthemselves.
(13:17):
Yeah right, and you know it's aday, guys, it's a day If
somebody, if you work in anenvironment where there's always
desserts and you know there'salways unhealthy things and you
kind of have to like mentallyprepare yourself around that and
(13:39):
you have to give yourselfpermission to not indulge.
Like yeah, you have to.
You know, if somebody bringsdonuts and coffee, say thank you
for the coffee and walk awayfrom the donuts.
Like yeah, your gratitude isnot wrapped up in you indulging
in whatever unhealthy thing thatthen you're going to have to
unravel in your body.
Speaker 2 (14:01):
It becomes very tempting because you're in
offices you may work in adoctor's office or whatever and
people are very generous at thistime of the year and so they're
bringing home baked goods andthey're bringing chocolates and
they're bringing all thesethings and they're literally
right in front of you, you knowand it's hard, it's hard, it's a
challenge.
Speaker 3 (14:19):
I mean, I'm not gonna lie, there's, there's a box of
chocolate sitting in my backoffice right now, and I'm not
going to lie, there's, there's abox of chocolate sitting in my
back office right now and I'mjust sitting.
Every time I walk past it'slike I'm not going to open it.
I'm not going to open it.
I'm not going to open itbecause the other thing that I
personally found and I'm asweets person, you guys know
that I will gladly give updinner for dessert, right, I
don't, but I would, yeah.
(14:40):
And so for me, I would rathernot taste it.
Speaker 2 (14:46):
Yeah, because then you might not be able to control
yourself and that.
Speaker 3 (14:51):
So be honest with yourself, right.
Speaker 2 (14:55):
But that goes hand in hand too with like your
exercise If you stop, you maynot go back.
Speaker 3 (15:04):
So if you know that it's hard for you to get on the
wagon right, don't fall off.
Yeah, do you schedule?
Speaker 2 (15:14):
it much like you're scheduling different things
throughout this holiday season.
Even though it's one day, it'sa season.
But much like you're schedulingthe different things, schedule
your workout Like coach Marthajust said she goes.
I know today I couldn't workout, but I already know that I'm
going to get on the treadmill,even for 15 minutes, because
(15:34):
that movement is something.
It's something that you wouldnot have done otherwise if you
skipped your workout, and that'sthe key?
Speaker 1 (15:42):
Well, that that requires discipline.
And that's where you know thisis definitely the season, a
season in, you know, and it'sdefinitely time for you to
implement discipline in thisseason, because disciplines was
going to get you, get you pastthis season, because, of course,
(16:02):
temptations is everywhere.
So let's talk about settingrealistic goals.
So here it says.
Number one focus on maintenance.
So emphasize on consistencyover intensity.
So that's what I was talkingabout.
Like, instead of doing ahardcore workout, I'm just gonna
give myself permission and beokay with just jumping on the
treadmill.
Staying active is better thanaiming for personal bests.
(16:25):
If you're somebody that wantsthere are discipline enough for
personal best, then great.
But if you really have thingsgoing on and you're like, look,
I don't know, I can't do that,then allow the space and the
grace for you to allow yourselfto be okay with just you know,
staying active and doing themost that you can without
(16:48):
feeling bad about it.
Number two create micro goals,so break down your fitness
routine into smaller.
That goes in line with whatwe're talking about achieving
steps.
Achievable steps like 15minutes on a movement, 15
minutes of movement a day.
Number three holidayaccountability.
So partner with a workout buddyor join an online challenge for
(17:12):
added motivation.
And then it says creative waysto fit fitness into a busy
holiday schedule.
So, number one mini workouts,so still squeeze in 10 to 15
minutes of high intensityinterval training.
Combine fitness with family, sosuggest fun holiday activities
(17:32):
like walking to sea lights,family hikes or dancing to
holiday music.
And then, number three make itfestive, so wear holiday themed
workout gear or listen toholiday play.
Speaker 3 (17:45):
Make it fun.
Yeah, yeah, that's fun, yeah,and you know it's.
It's the same thing that wekeep saying over and over.
I will say one thing okay, andI know that this time of year
everybody is so reluctant tostart a weight loss program,
(18:06):
start a fitness journey, start,everybody's waiting until
January, everybody's waitinguntil January.
And I will tell you that myclients that start in December
are so much stronger in Jan,come January, february, because
(18:26):
if you can set thataccountability and that
discipline and you could do itright now, the rest of the year
is easy peasy, yeah.
Speaker 2 (18:35):
Just think about, just think about, with that
statement you just made.
Just think about all the peoplethat go to the gym regularly
and then come January they getso frustrated because there's
200 more people at their 8amworkout and they can't get
whatever.
But unfortunately what happensis by the end of January, first
(18:58):
week of February, all thosepeople drop out.
Speaker 3 (19:02):
But you know the ones that don't drop out, the ones
that start now, because if youcan survive the holiday season,
first of all, you know, and weknow this right Anybody that
does our program within thefirst month, if they're not
going insane cheating on what weask them to do, they're going
to be down 10 pounds, right.
(19:23):
So even if they start right now, yeah, at least 10 pounds.
Speaker 2 (19:27):
At least 10 pounds.
Speaker 3 (19:28):
Yeah, by the end of that first month and I'm talking
about holiday expectationsright by the end of that first
month, and I'm talking aboutholiday expectations right by
the end of that first month,you're down 10 pounds.
Imagine, you know you have 50pounds to lose and by January 1,
you have already started.
Yeah, I've been active.
You feel amazing.
(19:49):
Going into the new year, themindset is different.
Yep, so one of the things thatcoach Martha talked about was
getting an accountabilitypartner.
That's what we are for ourpeople.
Speaker 1 (20:01):
Yep.
Speaker 3 (20:02):
That's what we do, you know, and that's what we're
so incredibly successful,because that personal touch,
that that accountability, thatrealness, because we go through
it too, and that's you know.
Accountability, that realness,because we go through it too,
and that's you know.
We're not sitting here asparagons of perfection in terms
of nutrition or exercise orwellness.
(20:23):
We are very normal people thatmight know a couple of things
and ticks and trips.
You know tricks and tips thatyou guys just haven't thought of
yet, and so when we bring thatto people, they're like oh my
gosh, that's amazing.
That's the one thing I neededin order to take that next step.
And you know.
Speaker 1 (20:44):
Also, like, if you're doing a program like our reveal
lifestyle program, as as yourhealth coach, we're, we're not.
We're not.
Like, no, yeah, you can't enjoythe 24th or 25th, right, you
are horrible.
If you, if you do this isterrible, we're not.
You know, weight loss nazis,like, like the super nazi from
(21:06):
seinfeld, we are okay.
Listen, this is what you needto do to be successful, yep, and
you can be successful now,during the holidays, and then
when that day comes, because itis one meal, it's not even a
whole day.
We're going to help you survive,not even survive.
(21:29):
We're going to help you thrivethrough that.
And guess what?
The day after, you can continueyour health journey and you can
continue reaping the benefitsof the program, and it's okay
that is right, it's a lifestyleprogram and not a diet or a
(21:52):
crash diet.
You don't have to.
You know drink juice all day oryou know you can eat real, you
can eat real food you can chewyour food your body like.
So you know that, you know wherethe accountability part comes
in, but also the emotionalsupport part and then also the
(22:15):
coaching part.
Speaker 3 (22:17):
But it empowers you it does, and when you put it
into perspective, one thought,and then I'll be quiet.
When you put it intoperspective, okay, like we just
talked about, that it's a seasonthat extends, okay, and it used
to be one day, and now we'restarting in September, and then
(22:38):
you start with Memorial Day forand for late, with Labor Day,
for end of summer, and that's adrinking party at the beach and
you go straight into Halloween,which is a candy holiday,
thanksgiving, which is an eatingholiday.
You know, there is always something, and this season, honestly
(23:00):
, is no different from the restof the year in terms of what you
can do for yourself.
And you have to put on your biggirl panties right and empower
yourself to say like, and youhave to put on your big girl
panties right and empoweryourself to say like.
You know what?
These people are right.
It is the same thing as it isevery other time of year,
because there's always something.
Speaker 2 (23:21):
There's always something.
And you know what I think a lotof people get themselves in
trouble too is right before it,because that week, that those
few days before the holiday,it's like everybody's kind of
chill.
You know things at work, yeah,it's a free for all.
And the same thing happensafter that time period between
(23:43):
Christmas and New Year's.
It's a lot of people are offfrom work, the kids are off from
work, they're not on theirroutine and I think it's not
being in your routine thatthrows you off and kind of puts
everybody into that free-for-allthat throws them completely off
track.
You have to maintain some sortof routine in order to keep that
(24:05):
fitness journey, whether it'sjust working out or whether it's
keeping your meals to par, par,keeping most of your meals to
par.
Speaker 1 (24:15):
It has to be something yeah, and you know
what you're going to be so proudof yourself for, yeah, breaking
through the, the how can I sayit?
The, the stigma or I don't knowif that's the word, but what
you're supposed to do from asociety standpoint, like you're
not supposed to, like who saysthat, like who dictates that
(24:39):
you're supposed to stuff yourface for you know, a whole month
like what?
Speaker 3 (24:42):
or two or three, or marketing so marketing.
Speaker 1 (24:45):
Yeah, that's what dictates it for sure, and it's
like you feel empowered to notsubmit to that, like feel
empowered to to make your owndecision.
Speaker 3 (24:56):
Rise above it.
Speaker 1 (24:57):
Not allow that.
Yeah, rise above it.
And then, once you're on theother side, you're going to be
so proud of yourself, you'regoing to feel so empowered,
you're going to feel so goodthat you can do it and you did
it, and your self-esteem andyour body is going to feel so
good.
And then you just keep going.
Speaker 3 (25:20):
Some of the best successes I have had have been
clients that have started thistime a year and the mental
breakthroughs that they makeliterally empower them to
continue being successfulforever.
Yeah, you know, these arepeople that don't fall off Like.
(25:42):
They know how to get themselvesback into a healthy state.
They might have one day, theymight have, they might skip one
minute, you know one workout,but they know not to
self-sabotage their entirejourney just because you had one
moment, one day.
Speaker 2 (25:59):
And I think I mean I had a client last night that you
know she's went off a littlebit because of the holiday
parties and things like that shegoes.
You know, dr Donna, monday cameon, I got right back on.
I wasn't perfect, things likethat she goes.
You know, dr Donna, I Mondaycame on, I got right back on, I
wasn't perfect, she goes.
But even on the weekend I wasso busy I even I made sure that
(26:19):
I set time aside for me to toexercise.
It wasn't my normal, she goes,but I took 15 minutes for me and
I maintained my exercise andshe went right back on track
come Monday.
Speaker 3 (26:35):
Taking that minute empowers you, yeah.
Speaker 2 (26:39):
And she was so proud of herself as I was, as was I.
Speaker 3 (26:43):
You know, it takes commitment, it takes dedication,
it takes that self-control, butit's commitment to yourself A
hundred percent, every singletime that you do something that
increases your commitment toyourself a hundred percent,
every single time that you dosomething that increases your
commitment to yourself intosomething that you already said
was important to you.
(27:04):
Yeah, that is powerful.
Yeah, yes, that that carriesforward and that also carries
forward into the commitmentsthat you make to other people.
Yep.
Speaker 1 (27:15):
Yeah.
Speaker 3 (27:16):
Right, because you have to keep your word to
yourself first.
Speaker 2 (27:20):
If you think about that, it just empowers you all
the way around, not just foryourself but for your family,
for your friends.
And think about, think aboutthe feeling of you know, fitting
into those really nice pair ofpants that you haven't been able
to, and then think about thefeeling of eating yourself
through the season or notexercising through the season,
and then you go to put thosepants on and you can't button
(27:42):
them, laying down.
Speaker 1 (27:47):
Yeah, and you know what else guys are.
You know our business is InspireWeight Loss right, and the word
inspire is is the reason whyInspire Weight Loss is called
inspired or named inspired isbecause our hope is that our
clients will inspire others toalso start a healthy journey.
(28:11):
So then, when our clients gothrough the season and they feel
empowered our clients gothrough the season and they feel
empowered and they thrivethrough the season and maybe
they made a decision, like yourclient, that that maybe they
didn't make the best decisionfor them at that in that day,
but then they knew how to pivotand how to manage themselves and
the next day they did thethings that they needed to do to
(28:33):
continue.
Then they are an example fortheir family and friends and all
the things, and hopefully theywill inspire other people to to
follow suit and to to look atthemselves and say you know what
this is really inspiring andI'm going to start myself as
well, you know so.
So, client, it's just, it's sopowerful and so encouraging and
(28:56):
uh for our clients but then alsofor their realm of influence,
you know it expands to more thanyes, it expands.
Speaker 3 (29:04):
So then.
Speaker 1 (29:04):
So then, the client is is also making an impact in
other people in their lives, and, and that's what our hope is.
So it's it.
It's a beautiful thing, itreally is.
Speaker 2 (29:16):
Yeah, I agree, I agree and it's just it's.
It's a good feeling foryourself and and for your, your
own, your own self, about havingthe power and having the
discipline to really stick to it, to that commitment to yourself
.
It makes you I don't know, itmakes you kind of feel warm and
(29:36):
fuzzy and, on the inside, thatyou were able to keep that
commitment to yourself, you know, and and that gives you a
little jump on your self-esteem.
Speaker 3 (29:47):
And I think it's super important, like this time
of year you know we talked aboutokay, so I understand how it
could be like completelyoverwhelming to even contemplate
staying focused, if you thinkabout it.
Okay, if you think about youknow most people out there and
(30:08):
they're like I have 50 millionthings to do.
I don't want to worry about x,y, z, Right, and that starts
backfiring.
Because, first of all, when youare super stressed out and
you're not doing any type ofphysical stress management
things and what I mean byphysical stress management
things is you know what you putin your mouth, drinking your
(30:31):
water, making sure you're takingyour vitamins, your healthy
supplements, getting thatworkout in because all of those
things physically affect thestress levels in your body,
whether it's a chemical stress,a physical stress and emotional
stress.
You know the fundamentals ofhealth is your nutrition and
(30:53):
your exercise Right.
So when that starts going,believe it or not, it increases
your stress, because now you'renot feeling as well you can cope
with less, because when you'renot feeling your best, your
coping ability decreases andunfortunately, life doesn't
(31:14):
continue throwing stuff at youthat you need to cope with.
Yeah, so the only control thatyou have is how you take care of
yourself, so that you couldthen better serve and take care
of those around you, whetherthat's work, whether that's
family, whether it's kids,whether it's parents, whether
whatever it is.
Whether it's parents, whetherwhatever it is, if you yourself
are not mentally healthy andwhole, physically able to cope,
(31:40):
it doesn't work anywhere else.
So all you're doing isbasically burdening yourself
further.
No-transcript, right, becausewhen everything is chaotic
around you, you could have yourlittle pocket of things you can
(32:03):
control.
Yeah, right, so you know, takethe time, you know, write out
why.
Why is it important for you tostay healthy through the season?
Why is it important for you toto focus a little bit on
yourself?
It's not selfish, yeah it's not, it's not selfish.
You can't give up.
(32:23):
You know you can't pour out ofan empty cup.
Yeah, it's not selfish, and Ithink we try to do so much for
everybody and we feel guiltytaking that 10 minutes, or you
know.
Or you know I don't have timeto prepare healthy meals this
(32:44):
week, or I don't have time toda-da-da.
And it's worse if you don't.
It's worse, Like that's.
The thing that we need to like,understand and absorb and own
is that we're the base, right,we're the pillar, everything you
know, we're the foundation andeverything else happens around
(33:05):
us.
And if our foundation crumbles,which is our health?
Speaker 2 (33:09):
Right, it's true.
And what it's true.
And then what?
And you know, you're 100% righton that.
And like our schedules are busyand they somehow become busier
during the holiday season, I'm ameal prepper, regardless.
I'm a meal prepper.
I know I have a super busy daytoday and it's my day off, okay,
(33:32):
but I know I'm not going tohave time to do a meal.
So guess what?
I have to pull the crock.
I pulled a crock pot out andI'm going to make a stew tonight
and is a crock pot meal myfavorite meal?
No, but it's going to behealthy.
We're not going to be orderingout and we're not going to be
eating.
You know?
(33:52):
Oh, what am I going to have fordinner tonight, and I know that
I have a decent meal on thetable.
So so you may have to veer alittle bit from your norm in
order to make sure that you stayon track.
Speaker 3 (34:05):
And this is a really good time of the year also that,
when you do have pockets oftime, prep ahead, yeah, right.
So if you know that you are,that you have time to make a
bunch of grilled chicken on thegrill this week, like today, and
a bunch of veggies, make two orthree meals out of that, prep
ahead, stick it in your freezer.
(34:27):
If you're having a crazy, crazyday, thaw the sucker out, right
.
Make things easier for you longterm in the pockets of time
that you do have, yeah so we.
Speaker 1 (34:42):
Another another thing is you know, we always, we
always try to to encouragepeople to cook at home because
you know what you're putting inyour in your food.
But, like in my household, wewere normally busy all year long
.
So, and my husband, he likes tocook, so we do, we, he does
(35:02):
cook, but because our scheduleis just crazy, doesn't matter
what season it is, um, I, wehave a local chef that cooks for
us and we buy like five mealsper week, you know, just to kind
of have it in the refrigeratorto fill the gaps in the scenario
that my husband doesn't havetime to cook or or like I'm
(35:24):
working late in the office, so Itake it with me.
So meal prepping can lookdifferent.
You just have to make sure thatit's good whole foods that
you're purchasing.
But but in this season wedouble up on it.
We buy 10 meals instead of fivemeals per week because we want
to make sure that, because weknow that our schedules can be
(35:44):
even crazier, that we haveenough to to draw from right,
that we can just grab and andwarm it up.
And we know we have ourvegetables there, we have our
proteins there, there's no sugar.
You know that it's.
It's aligned with the lifestylethat we live.
So that's another idea.
But one of the words that comesto mind is organize yourself.
(36:08):
Organization is key to successand whether it is for your, your
healthy lifestyle, whether it'sfor your business, whether it's
for work business, whether it'sfor work, whatever area of your
life you want to be successfulin, whether it's relationships,
financial, what everythingrequires organization, and I do
(36:29):
a lot of like.
I like to read a lot in likeself-help books and things like
that, and I am a businesswomanso I read books on that and one
of the most successful businesspeople the consistent trend is
that you want to create a to-dolist or your task list the night
(36:53):
before, because you want tostart your day already knowing
what you're going to tackle.
So in the season of, in theseason that gets crazier and
busier, take the time you knowbefore going to bed.
You know, instead of waitingtill that morning to figure out
what you're going to do withyour life, take the time the day
(37:14):
before and say, okay, today I'mgoing to make sure I handle and
take care of this, this, this,this, whatever it is, whether
it's work, whether it's an event, whether it's your what you're
going to feed your body, whetherit's fitness, whether you're
going to make a phone call,whether it's a meeting, whatever
, whatever it is, whether it'staking the kids to soccer, it
(37:36):
doesn't matter what it is,whether it's a personal thing, a
business thing, a work thing orwhatever it may be.
The night before, create thatlist of what you're going to
tackle the day after and thenstick to that list, because if
you do that, then the chancesare you're going to be able to
handle and take care of all thatwith less stress than trying to
(38:00):
figure it out the day of.
And then you're just.
You're creating an atmosphere,a stressful atmosphere for
yourself.
Speaker 3 (38:09):
And honestly, I think you get more accomplished that
way.
I agree with that 100%.
You get more accomplished thatway.
Speaker 2 (38:15):
And physically writing it down or typing it out
.
Whatever you do, I actuallyhave my list here.
It's on a sticky note.
That's how I operate, but thesaving grace of that is going to
be when there's going to be amonkey wrench thrown in your day
, because there will be right.
You at least have your focus onokay, I need to accomplish this
(38:36):
also today.
But that one thing that justgot thrown in, I need to handle
that now today.
But that one thing that justgone thrown in, I need to handle
that now so that I can move onwith this and so that that's an
excellent tip, and I do that thenight before.
I always make my list.
Speaker 1 (38:48):
Yep, I do.
I have an app on my cell phonethat's called to do is a
microphone Microsoft app that itconnects also to my desktop.
So anywhere I am and anytechnology that I use, my to do
list is there.
So if it's like 11 o'clock atnight and I think about
something I need to do, I justthrow it in there and then,
before I go to bed, the app,what it does is you can, you can
(39:12):
drag the task to your day.
It's called my day and you canalso, um, you can also like have
a due date on it, and so thenight before I just drag my task
to the day the the day, youknow, the next day, and when I
wake up in the morning, my to-dolist is already already done
(39:34):
and when I'm when I'm finisheddoing it, I just check, check it
off and it checks off my list.
Speaker 3 (39:40):
Psychologically, it's nice to check off your list.
So that's so.
I just wake up.
Speaker 1 (39:44):
I work out.
The first thing I do I don'tcare if I have text messages, I
don't care if I have emails, ifI don't care if I have a phone
call somebody's calling me thefirst thing I do is pull up my
to do list and see what I'mgoing to tackle.
I arrange them in order ofpriority and then I'll take care
(40:05):
of anything else that comes myway that's not scheduled.
So you can do that for everysingle aspect of your life, not
just business or whatever it maybe.
So call to action, because Ithink we need to have a call to
action at the end of every video.
Go and organize yourself duringthis season, but then also, as a
rule of thumb for your life, goorganize yourself.
(40:28):
Um, it's very helpful to dothat.
We've we.
We help clients do that, likewe.
We sit down, we're like, okay,tell me what you have going on
in the day, yeah, and then we welook for those pocket of times
that you can inject, thosethings that you need to do um to
for you to live in a healthyand be able to do these things.
(40:48):
So go organize yourself.
However it looks like, it can bea sticky, it can be an app like
I do.
It can be a book like this ifyou're you're a writer, it
doesn't matter.
What matters is that you do it,you stay consistent and you
follow through with it.
So that is your action pointfor this video.
(41:11):
We're going to continue talkingabout it because then New
Year's comes, all the things,and you know, like said, every
month is something.
So go out there and do what it,what is required.
Okay, we hope that this videohelped you reach out to us if
you need help.
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