December 26, 2025 • 29 mins
In this episode of the Path to Better A1C podcast, host Jenny Pena speaks with personal trainer Lisa Rhyne about the importance of movement and nutrition in managing blood sugar levels and overall health. Lisa shares her journey from being a professional dancer to becoming a fitness and nutrition coach, emphasizing the need for balance in diet and exercise.
They discuss practical strategies for incorporating movement into busy lifestyles, the significance of pre and post-workout nutrition, and overcoming common challenges faced by clients. The conversation highlights the importance of starting small and building healthy habits over time.
Chapters
00:00 Introduction to Health and Wellness Coaching
02:01 Lisa's Journey: From Dance to Fitness
05:18 The Importance of Balance in Nutrition
08:19 Incorporating Movement into a Busy Lifestyle
11:04 Daily Movement: Small Steps to Big Changes
17:02 Overcoming Challenges in Nutrition and Exercise
20:18 Pre and Post Workout Nutrition Tips
24:57 Final Thoughts and Resources for Listeners
About Lisa:
NYC-trained dancer, NASM and AFAA certified personal trainer, nutrition coach and Pilates instructor, Lisa is now the founder of Balanced. I've spent years learning how to fuel results sustainably to live longer and live better. Now I'm here to guide you to your goals - whatever stage of life you're in!
Connect with Lisa:
https://www.balancedwithlisa.com/
https://www.instagram.com/balancedwithlisa/
https://www.linkedin.com/in/lisa-rhyne/
https://www.facebook.com/lisabrhyne
https://www.tiktok.com/@lisabrhyne
https://lisarhyne.herbalife.com/en-us/uhttps://subscribepage.io/balancedmemberships (starting in 2026)
FREE Resources from Coach Jenny:
📘Prediabetes Roadmap Guide: https://wwwsubscribepage.io/starterguide
🍽️Dinner, Solved – quick & blood sugar–friendly dinner ideas: https://jennypena.kit.com/dinner
🗒️Blood Sugar–Balancing Snacks List: https://subscribepage.io/snacks
Connect with Coach Jenny:
📞Book a FREE Clarity Call - https://calendly.com/coachjenp7/call
🌐 Learn more: https://www.jennypena.com
📲 Follow on Instagram: coachjenp
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Hello there, welcome to the Pathto Better A1C podcast.
I'm your host, Jenny. I'm a national board certified
health and Wellness coach and diabetes Prevention program
lifestyle coach. And I come every Friday morning
to bring you some simple strategies so that you can
balance your blood sugar, regainyour energy, and not be scared
about diabetes, but conquer it, right?
(00:23):
And today I have a special guest.
I am super excited because she has a specialty that I don't and
she is a personal trainer. Her name is Lisa.
And I'm going to let her introduce herself and hopefully
she's going to bring you some great insight and tips and
strategies, especially around movement.
Because if you have been listening to me for three
seconds, you know that movement is like a very key pillar when
(00:46):
it comes to blood sugar management and balancing your
blood sugar and also energy because exercise actually gives
you energy. But I'm going to pass it on to
Lisa and let her introduce herself and share a little bit
about her story. Hi, Lisa.
Thank you, Jenny for having me on the podcast.
I'm super excited to be here. So like she said, I am a
(01:06):
personal trainer. I'm also a nutrition and
Wellness coach. And fun fact to tie that all
together, I'm also a professional dancer.
So that's where my journey started.
I've been dancing since I was 8 years old.
And when I graduated high school, I moved to New York and
was training professionally up there.
And that's when life became real.
I had not been cross training orfueling my body the way that an
(01:30):
athlete needs to. So I learned about the hard way
and really started to take Bloodies classes and strength
training and not necessarily watching and restricting what
I'm eating, but just cleaning upand becoming more aware of what
I put in my body. And it completely changed how I
felt, how I danced, how I looked, everything.
And so after about a year in NewYork, I decided to get certified
(01:53):
in personal training and nutrition coaching and then this
year also added in becoming a Pilates instructor.
So the fitness and health world is right up my ball game.
Oh, awesome, awesome. Wow.
So it's such an amazing journey.What was the biggest challenge?
I know that you mentioned dancing like how how did you
kind of like ended up saying, wait a minute, I need to make a
(02:16):
change? Like what was like your aha
moment in that journey? So I.
Spent years if anyone knows anything about the dance world
it is so hard on body image and what you look like and there's a
lot of comparison that goes on and especially females dancers
minds. So I would spend years
restricting what I was eating and then I would go through like
a binge restrict cycle, overly working out.
(02:37):
I was awful. I would make myself hold a plank
3 times a day because I was likemy core needs to look this way.
And it just got mentally tiring and I wasn't enjoying dancing
anymore. I wasn't confident in myself.
And that drains you not only physically but also mentally.
So when I got to such a high caliber in New York and I would
see dancers not doing that and they were like, oh, I go to the
gym and I eat whatever I want and I was like, I want to have
(02:59):
that freedom. So I started making simple
changes. I first focused on the fitness
part and was like today I want to go to the gym and today I
don't feel like it. And I learned to accept that I
don't have to be perfect every day.
And by making those changes, I started feeling better in my
body. Then I tackled the nutrition.
So just seeing it first hand, other dancers not struggling
(03:20):
with what was keeping me back asa performer, I just realized,
OK, that's what I want. I don't want to constantly be
stuck in this cycle of tearing my body down.
Yep, Yep. And I I always tell my clients
like, OK, like a lot, because sadly for years and you probably
know this, right, like there have been diet trends, right,
like and there's always like this extreme.
I feel like we all, I'm going toput myself included, because I
(03:42):
went through that, that runway as well.
But it's always like this thing about, oh, this is the new trend
and everybody has to try it, right?
Like, and, and even when you go back in history, you're like,
OK, everything was like, fat is so bad.
Everything has to be low fat. And guess what they added, They
added all the sugar and now you have all the sugar now added and
(04:04):
now OK, fat is OK. Like you have the Atkins diet
and all these other things and you look back in history, you're
like, wait a minute. And everything is extreme.
So sometimes when I'm coaching clients, I keep telling them
like, OK, it's not about necessarily the ultra
restriction, but more about balance and how can you
incorporate those foods that youenjoy and still support your
(04:25):
body and still and understand. I like even for me, like I'm so
happy that I'm Hispanic and I can still eat rice and like, my
blood sugar doesn't spike as much as when I eat like mashed
potatoes, right? Like Thanksgiving is coming at
the time of this recording, right?
Like it's a few days out and I'malready thinking I'm like, yeah,
I love mashed potatoes. But I just know that every time
(04:47):
I have them, like I get that blood sugar spike.
It's just my body reacts differently.
So when I know that I'm going tohave it now, I never say like
I'm never going to have a potato, but I just make sure
that that when I do have it, I make sure that I pair it with
vegetables. I pair it with like, you know,
protein that I'm going to have alittle stroll after or a little
(05:07):
dance party, right, like after dinner.
So that you can find ways of incorporating that without
feeling like you're fully restricted.
So that's definitely like key. Yeah.
So like that's. Such a big thing nowadays is
everyone wants that all or nothing.
And if you are someone that has a balanced diet, like I work out
(05:27):
almost every day. I eat clean.
I still eat dessert every day, but not three times a day.
And that's almost frowned upon. Like I'm looked at as one of
those crazy health people who like, Oh my God, you work out
that much. And it's become so normalized to
not work out and to not eat clean that like when you do it,
you're thought of as crazy, which I hate because doesn't
(05:48):
need to be an extreme. Like the big thing now is don't
eat bread and don't eat sugar. You need both of them to
survive. There's a certain amount of both
that you need and you shouldn't pass that threshold.
But I think it's there's no education out there about what
you actually can consume. It's just like oh don't do this,
which is so misleading. Yep, Yep.
And a lot of my clients, that's the one thing it's like, can I
eat bread? Can I eat pasta?
(06:09):
Can I eat, Can I tell that I'm like, you can eat anything you
want. Now what we need to assess is
like how you're eating it, how much are you eating it?
What are you pairing it with? How does it impact you?
Right. Like again, like I know that
potatoes impact me a lot more than like rice or pasta.
So I'm aware of that, I feel. Good.
(06:32):
And the other thing that I, I tell my clients that there's an
exercise and I have it on the blog that I tell them breakfast
is so important, probably like for, for blood sugar regulation
and like, what do you eat for breakfast?
I feel like it kind of determines how even your
cravings are like if you eat a high carb breakfast, it's almost
like you're, you're going to be craving that for the rest of the
(06:52):
day most likely. And and I told them, I'm like,
OK, no judgement. If you want to eat your cereal,
like I have a list. And I'm like, OK, can you test,
be a scientist test. Have different days, have this
different breakfast, right? One day you're going to eat your
eggs with vegetables and some fruit.
Another day you're going to eat a muffin another day.
(07:15):
And it says, how do you feel right after?
And how do you feel two hours after?
And when they see that, they're like, huh, when I had this
breakfast, I felt so much sharper.
I was more productive. I didn't have the cravings.
I didn't need the second cup of coffee.
So when they see the evidence, they're like, OK, like maybe.
(07:37):
So when they see the evidence, I'm like, OK, like if you feel
great, it is like, OK, then, then, then it's incorporated
that. And that doesn't mean that let's
say muffin didn't do so well foryour energy that you will never
eat a muffin, but now you're aware of it so that you can do
different. Pairings and mix and match.
Exactly. And not feel, I feel like the
(07:57):
more that you restrict, the morethat you want that thing that
you're restricting for sure. Yeah.
But anyway, but like, we know a little bit about the nutrition
and I know you know a lot of these things, but what about
exercise? Because this is the one thing
that a lot of people struggle and there are different things
and a lot of my audience and my clients, most of them are like
(08:20):
corporate workers. So you know what it means?
It means that they're sitting down in front of the computer
for a long periods of time. It means that sometimes they
have 10 hour days and it's superlong and stressful.
What are some tips? Like, I know that obviously I
always tell my client, if you feel like you get that
motivation from working out as agroup, obviously try to squeeze
(08:43):
that and try to squeeze a class.Like they're even virtual
classes that you can kind of like register for and they're
walking groups and in different cities and areas that you can
join. But if those things almost seem
like impossible to reach, like, what are some strategies that
you can share with the audience to incorporate movement?
(09:04):
I always say, and I'm sure you've heard this, keep it
simple. It does not need to be the
longest and most intense workout.
Like I don't need you in the gymfor two hours every day.
You can still get an effective workout at home.
You can still get an effective amount of exercise without doing
a specific 30 minute strength workout.
This and that. Taking the stairs, for example,
(09:26):
parking further away so you haveto walk to the building.
Forcing yourself in between meetings.
Or you've been sitting and working for an hour, get up and
walk for 5 minutes. And I know it doesn't seem like
a lot, but if you take those 5 minute breaks four to five times
during your work day, that's going to add up to about half an
hour. And if you're like me, you get
in a work zone and you're staring at your computer like,
(09:48):
I'm just going to grind this out.
I'm going to get it done and I get it.
So it takes a little bit of thatmental push to be like, OK, you
need to get up and take that break.
But just again, taking those small breaks not only for your
body but also for your mind. You'll come back from walking
for 5 minutes and feel better and want to go back to work.
But if you do have the time, I know a lot of people don't like
waking up earlier. Sometimes we already have to get
(10:10):
up at 6:00 AM for work. That could literally mean get up
at 5:45, lay on your bedroom floor for 10 minutes and do a
little bit of core work. Lottie's stretch.
Do something that moves your body and engages your muscles.
Again, doesn't need to be intense 15 minutes earlier of
waking up. You just have to choose to fit
it in. And that's what I love about my
private coaching is I do have a lot of clients that don't have
(10:32):
time to fully work out, but I can see what workouts they log.
I can see how many steps they'retaking.
And so if I can tell they haven't moved all day, they'll
get a text from me. And I'm like, hey, so have you
taken a break from your desk? And they're like, yeah, no, I
haven't done that. So then you have that reminder
and that accountability, someonethat's literally watching you.
But yeah, keep it simple. 10/15/20 minute workouts.
(10:54):
Take those breaks during the dayto take walks, get home from
work, take a 20 minute walk outside before you start doing
more work at home. It's just forcing yourself to
take those breaks during the day.
Yeah, and it does like it does impact your mental side as well.
Like it's so relaxing to get those mini breaks.
And like I, I tell my clients, right, Like, OK, like just the
(11:18):
same thing as you said. Like we know the CDC guideline
has like the 150 minutes or moderate exercise and all that.
I'm like, but you can break themdown.
A lot of people think that exercise does not count.
And it's funny that you said it's like, oh, I need to be two
hours at the gym. I'm like, no, it doesn't have to
be like that long. Like you can break them down.
They still count, right? Like you do want to get your
heart pumping, but it breaks them down.
(11:38):
And I always said like start with 5-10 minutes even after
lunch and actually even after the meals.
It helps a lot of with insulin resistance.
So squeeze that in like the holidays are coming.
You're like, OK, it's cozy. If you're in the Northern
hemisphere and it's a little bitcooler, right?
Like it's cold weather. Get a playlist, find two or
(11:59):
three songs that you really likeand start dancing like right
after. So instead of like kind of like
passing out the couch because offood coma, get moving and find
different ways of doing it. The other thing that I tell them
is like, find something that youreally like.
I mean, some people are like, I hate yoga.
I'm like, well, if you hate yoga, then, you know, let's
(12:20):
let's look for something else that maybe gives you that same
benefit, right? Like let's let's explore
different things. Like again, you mentioned
Pilates. Like I personally love Pilates.
It's like this one of my favorite things.
I try to squeeze a workout like once a week because that's all I
can do in terms of time management.
But I, I personally love Pilates.
(12:42):
Some people are they want to do more of like the cardio, like
higher intensity workout. So I tell them, find the things
that you really enjoy. Other people, they don't want
the gym. They feel intimidated because
they feel judged. They may not have like all the
confidence. People are looking at me.
I don't know how I don't want tobe sweating in front of other
people. Like I will hear a lot of
(13:04):
different things. So I told them, OK, like
incorporate a walk outside if you like hiking, right?
Like if you like biking, you canmake it fun and incorporate,
even on the weekends, activitiesthat connect with your family,
with your loved ones and that still add that movement, right?
Like be intent, be intentional about the movement, like you
(13:25):
said, like taking the stairs, you know, parking away, going to
the mall. Just don't buy a lot of stuff.
But we've been going and some people will do loops when it's
super cold. They're like, well, I'll just go
to the mall and I'll just loop around the entire mall and go to
the second floor and the 3rd. And that's how they get their
steps. So anything that you can do to
(13:45):
add that like they will definitely like benefit now.
I was going to say the biggest guideline that I typically tell
people is just daily movement. So we talked about the 150
minutes a week, which is a greatstandard and threshold to try to
reach towards. But bottom line is, are you
moving every day outside of work?
(14:06):
So going to work, doing the dishes around your house, making
your bed, none of that counts asintentional exercise.
That's just being a human. So are you taking 15 minutes
every day to do some kind of movement like you said that you
enjoy and switch it up every day?
You don't need to do the same kind of exercise because you
will get bored of it. So literally dance in the
kitchen. That is you moving your body,
(14:27):
getting your heart rate up. Dance around in your kitchen
with your husband. Go on a walk, go throw a
Frisbee. Like let yourself be a child.
If you want to just go play basketball and you're awful at
it, great, go do that. But fine, something you enjoy.
And then you do want to try to get at least one strength
training session in each week just to help with your muscle
mass, bone density. That's going to help you live
(14:48):
better when you get older. You want to be able to get out
of a chair when you're older. But again, that can be split up.
You can have one total body strength day that you split
between Wednesday and Saturday. You do half of it on each of
those days. So again, it doesn't have to be
a full hour. You could do 2 sets instead of
three sets. It can be smaller.
It just matters that you do it. Yep, Yep.
(15:09):
And I tell them like, start small and build from there.
Because what I've seen like I have had clients that it's like,
OK, I'm like, well, let's start with one thing.
You're gonna put your clothes, your workout clothes first.
Let's put that as a goal. And it sounded almost like, are
you ridiculous? And I'm like, yeah, just put.
Because then the moment that youget that outfit out and you put
it on, now you're like, OK, likeI need to do something change.
(15:32):
The persona, Yeah, right. It just changes and it's like
little steps. And I have had a client that I
remember completely sedentary, sitting down all day, like no
movement. Had a treadmill and I'm like OK
like start it like 5 minutes start 5 minutes and she started
with 5 minutes on the treadmill and now like she's there like
(15:53):
for like 3045 minutes now. Like she, the speed is higher
and now she's like, I never thought I would say this, but I
am actually enjoying this because I feel so much more
energy. So when they see the benefit,
sometimes it's so dread at the beginning.
It's like, OK, and I'm like, well, you know, like find the
playlist or look for a show to watch.
(16:15):
Like and tell yourself that you are only going to see that show
while you're on that treadmill so that you can add like the
reward for you doing it right? Like, because some people, I
mean, like, I'm, I like being outside and being outdoors, but
like the formal exercise, it's astruggle a little bit for me.
Like I, it takes a lot of discipline, but I had to almost
(16:36):
like put a little rewards so that I can be motivated and do
that. So that's why I tell the clients
I'm like, OK, like start small. And it's the same thing with
strength training. I'm like, if you can, like, OK,
like start with a plank. If you want to hold a plank for,
for X amount of seconds, start with that and then build from
there and start doing it. And you're going to get
stronger. And when you realize how great
(16:58):
you feel, then you want to keep doing it.
And, and The thing is like to start and to be able to see that
glimpse of, oh, this is what it's doing to my body and this
is how I feel. And forget about the fact that
you're going to look better too.But it's just.
The reward right there. Absolutely, Absolutely.
(17:19):
What in your experience, like what is the biggest challenge
that you see clients face and what is like 1 tip that you can
share that they can use? Like how do you manage when
they're like, OK, like it just does not stick.
I veering off from fitness for aminute.
One of the biggest overall struggles I find with clients is
(17:42):
the nutrition part of it. It's sometimes it's just not
getting enough food in because they are trying to eat clean and
they're like, I don't know what else to eat.
So then they're under fueling. Some of them, they eat enough
because they're hungry, but again, they run out of ideas so
they end up snacking and going for desserts and then they're
not seeing their results. So fine tuning the nutrition and
(18:03):
managing blood sugar and all of these things we've been talking
about is honestly one of the biggest struggles because I can
get them consistent in the gym. But if you are not then eating
and recovering well, you're not going to see and feel the way
that you truly want to. As far as the gym, the timing is
truly the biggest issue and setbacks.
So I have all my clients plan out their week, pick Sunday's
(18:26):
typically the day, write all your workouts, write out your
meals, write your schedule so that you go into the week and
you know what is happening everyday and you don't allow
yourself, oh, what am I eating tonight?
I haven't worked out. There's no question.
It's written in your planner, It's an assignment, it's a
meeting. You have to do it, but you know,
then your child gets sick, then you get sick, then there's an
(18:46):
injury, then there's, oh, my husband called and we have an
emergency. Like there's something that
happens. The beauty of having a planner
is, OK, can I swap Tuesday's workout with Fridays because
it's shorter? So when something comes up, you
can shuffle it around so it's learning how to manage.
OK, instead of forgetting everything.
My child got sick. Cool.
Can you work out at home? Can you while he takes a nap
(19:09):
party in your kitchen like finding another option instead
of something happened. I can't do anything.
If we're getting it is another big struggle is time is already
so short and so then they lose that time or something pops up
and it's just this big bundle ofstress.
Learning how to manage that stress is one of the biggest
things I work with. Yep, and definitely like
(19:30):
planning. Like it's not like waking up in
the morning. I'd be like, what am I going to
do today? I don't know.
The same thing with the food andmeal planning and prepping are
different. Like you can still plan.
That doesn't mean that you have to prep everything for the
entire week, even though sometimes I do that.
But if you feel like daunting, Iknow some people are like, wait,
I don't know if I can do this. I'm like, at least have a plan,
(19:53):
right? Like look at what is in your
kitchen. Like look at how your schedule
is. Like there are certain days
maybe that you have a lot of meetings at your job and you
know that maybe that's not the best day for you to even squeeze
that work out. Maybe it's something simpler,
but if you don't plan it and look at it ahead, then it's kind
of like it's it's hard for you to even figure that out.
So that's amazing. Now one quick question and and
(20:16):
then we're going to throw a few like random questions for you so
that people get to know you personally.
But what are your? Recommendations when it comes to
exercise and like what to eat before, after.
Like I know and I had a client that actually was not eating
enough and she was lifting weights and doing all these
things. And the moment that we
(20:37):
incorporated a high protein likesnack before the workout, she
started seeing results. So it was technically that she
was not eating enough. So I would love for you to share
a couple of tips on that. I'm like what to eat before,
after. What would be like your
recommendations around the workout?
So starting with some of the timing guidelines, typically a
(21:01):
larger meal an hour, hour and a half before or a smaller snack
15 to 30 minutes before a workout.
I typically opt for the snack just because for me personally,
having a big meal and then having to go do a workout sounds
awful. But for some people, that's what
they prefer and that's how it fits in their schedule.
And then within 30 minutes to anhour after you work out, you
(21:23):
want to make sure you get food, specifically protein and carbs,
back in your body because that'show your muscles recover.
That's how you build the muscle and also don't pull anything and
feel as sore. Depending on if you're a morning
workout person for everyone you want to eat within an hour of
waking up. But if you workout first thing
(21:44):
in the morning, I always say grab a small snack.
So I have a few recipes like protein banana bread.
You can grab a piece of banana bread.
You can get half a protein bar. Some people like protein in the
morning. Other people, it may just be eat
an apple, eat a banana, get something in your body before
you go workout and then eat breakfast after.
And then if you work out later in the day, that's where you
(22:05):
either follow that bigger meal 90 minutes before, a smaller
snack 30 minutes before. But the bottom line for it is
sorry about the huge truck. One line is if you feel hungry,
like if you work out and you eata snack and you're like, I still
feel hungry. There's a reason you feel that
way. Maybe don't go eat A5 course
(22:26):
meal, like give yourself anothersmall portion to see if you fill
up, but fuel your body. Like your body is asking you for
food, asking for something to recover.
Yeah. So after workout, protein and
carbs is your big thing. Before a workout, more of the
carbs and fat. Carbs are going to have the
glucose and the sugar that you need to give you the energy for
a workout. Protein is going to give you
(22:47):
what you need to recover your muscles.
So maybe not Downing a protein shake before you work out
because your stomach probably won't feel great and just
swapping fruit, sugar, carbs before, protein after.
OK, awesome, awesome. Now let's let's get to know you
a little bit. Coffee.
(23:07):
Or tea. Oh, funny fun fact, I don't like
either. I don't drink coffee and I don't
drink hot tea, but I will drink sweet tea.
Oh, OK, OK, awesome. Awesome.
Yes, yes. Well, sweet tea is delicious.
It's delicious. What is your favorite snack?
Currently I've been on a hummus cake.
Almond crackers with hummus, specifically red pepper hummus.
(23:29):
I don't know why but I've been obsessed with it.
Yeah, I love red pepper hummus. It has like a little something a
lot better than than like the regular one.
I'm like, oh, this has a little something that is so good.
I like to have cucumbers. I cut cucumbers and sticks and
I'm like, that's how. It's amazing.
It's very, very hydrating. I feel like it's so hydrating,
(23:50):
but I love it now. What is your favorite type of
exercise? I know that you're a personal
trainer and you mentioned different different modalities,
but what is your favorite type of?
Obviously my talk would be dancebecause I still perform
professionally, but in terms of what I do for cross training,
strength training would be my favorite.
Which is funny because I never did it growing up and I love it.
(24:13):
And I have to say specifically arm day.
I like upper body which is odd for a girl but I do like my
upper body days. OK, favorite treat or dessert?
Something that you're like. Brownies.
If someone makes brownies, I'm eating all.
Of them, awesome, awesome. Now one last recommendation for
(24:33):
people that are listening that maybe you're struggling with
your blood sugar, maybe you're struggling trying to figure out
how to incorporate movement, howto incorporate strength
training. Again, like the CDC guidelines
are like 150 minutes a week of moderate and two sessions of
strength training. And I know that a lot of my
clients, including myself, that's the part that most of us
(24:57):
struggle the most, it's to incorporate that strength
training. It seems like it's not as fun as
I'm going to go out for a walk or a jog.
But any final recommendations? And also if you would share
where they can find you. Obviously I'm going to put all
the information in the show notes, but any way that they can
(25:17):
connect with you? Absolutely.
So I know we kind of touched on this, keeping it simple,
starting small, pick the thing that's easiest for you.
If you currently are not workingout at all and strength training
sounds like the worst thing in the world, don't start with
that. If you're like, I think I can
walk every day, make that your goal.
Walk every day for two weeks. Once you've done that, maybe you
(25:39):
can add in half of a strength workout.
So you have two strength workouts during the week.
Take half of it. Start with that for a week and
then build in the second-half. Don't just go all in.
So pick the thing that's you're going to enjoy the most and make
that your first Step 2 weeks. Make that a consistent habit.
Then you can start layering in the harder things because you
already have that mental toughness of, okay, well, I've
(25:59):
walked for two weeks, I can add this in.
And with the strength training, I know some people it's really
hard to motivate, whether that'sa playlist that you make, if
that's a podcast you listen to, if that's taking someone with
you, a gym buddy, or you can even turn on a YouTube show,
like a movie while you're working out.
Have something there that motivates you, kind of having
(26:20):
that reward system. So when you're in between sets,
you can look down at your show and you're like, OK, well I'm at
the gym, I might do something and it kind of gives you that
little push. Yeah, break it up into pillars.
What's your easiest next step, What's your hardest step?
And what's in between those? And take those a week at a time.
And that same with the nutrition.
If you're trying to tackle fitness and nutrition both at
(26:41):
the same time, pick one. Focus on just the fitness for
two weeks, then layer in the nutrition and start making tiny
habit changes that will add up over time.
But if you do have any more questions for me, you can find
me at Balanced with lisa.com. I do have some free guides on
there, three-step fixes, which talk a lot about getting in your
(27:01):
daily steps and just some kind of daily movement.
And I have my 6 essentials that I use in my training along with
a protein recipe pack. And in these guides there are
free workout samples. So one of my recovery workouts
that can be done at home completely body weight.
I do give you a sneak peek of that in those free resources, so
you can always check out the workout and see if you want more
(27:21):
of that. And if you book a call with me,
I'm giving free audits. So that's 30 minutes just to
talk with me, tell me about yourgoals, your concerns, your
struggles, and I give you hands on personalized tips and advice
right there on the call to help you get some next steps going.
OK. So that's like a lot, a lot of
good resources that you can tackle.
So everything is going to be on the show notes and I hope that
(27:44):
you are happy about all of this information like, and you can
get started and get motivated. And this comes on Friday
morning. So that means you have the
weekend to actually sit down andplan your week and set a few
goals and incorporate this. And don't use the holidays or
the weather to like delay this. You know, it's it's way too
(28:07):
early to say like I'll start in January.
Start now, start today. Today is the day say and
incorporate like that one simplestep.
So, Lisa, thank you so much for all of your information, all of
your expertise. I love to hear about like your
story about being a dancer and how it actually impacted your
(28:29):
journey and how like now look atwhat you're doing and helping
others, you know, stay healthy and and moving.
And I love to hear the personal stories behind all of us like
that. That makes me super excited to
hear. Awesome.
Thank you for. Having me.
Yes, absolutely. Have an amazing rest of your
week and as you know, every Friday morning I'll be here
(28:50):
bringing simple strategies so that you can live your best life
and start moving towards that one simple habit at a time.
Have an amazing weekend and let's see.
Hello there, welcome to the Pathto Better A1C podcast.
I'm your host, Jenny. I'm a national board certified
health and Wellness coach and diabetes Prevention program
lifestyle coach. And I come every Friday morning
to bring you some simple strategies so that you can
balance your blood sugar, regainyour energy, and not be scared
about diabetes, but conquer it, right?
(00:23):
And today I have a special guest.
I am super excited because she has a specialty that I don't and
she is a personal trainer. Her name is Lisa.
And I'm going to let her introduce herself and hopefully
she's going to bring you some great insight and tips and
strategies, especially around movement.
Because if you have been listening to me for three
seconds, you know that movement is like a very key pillar when
(00:46):
it comes to blood sugar management and balancing your
blood sugar and also energy because exercise actually gives
you energy. But I'm going to pass it on to
Lisa and let her introduce herself and share a little bit
about her story. Hi, Lisa.
Thank you, Jenny for having me on the podcast.
I'm super excited to be here. So like she said, I am a
(01:06):
personal trainer. I'm also a nutrition and
Wellness coach. And fun fact to tie that all
together, I'm also a professional dancer.
So that's where my journey started.
I've been dancing since I was 8 years old.
And when I graduated high school, I moved to New York and
was training professionally up there.
And that's when life became real.
I had not been cross training orfueling my body the way that an
(01:30):
athlete needs to. So I learned about the hard way
and really started to take Bloodies classes and strength
training and not necessarily watching and restricting what
I'm eating, but just cleaning upand becoming more aware of what
I put in my body. And it completely changed how I
felt, how I danced, how I looked, everything.
And so after about a year in NewYork, I decided to get certified
(01:53):
in personal training and nutrition coaching and then this
year also added in becoming a Pilates instructor.
So the fitness and health world is right up my ball game.
Oh, awesome, awesome. Wow.
So it's such an amazing journey.What was the biggest challenge?
I know that you mentioned dancing like how how did you
kind of like ended up saying, wait a minute, I need to make a
(02:16):
change? Like what was like your aha
moment in that journey? So I.
Spent years if anyone knows anything about the dance world
it is so hard on body image and what you look like and there's a
lot of comparison that goes on and especially females dancers
minds. So I would spend years
restricting what I was eating and then I would go through like
a binge restrict cycle, overly working out.
(02:37):
I was awful. I would make myself hold a plank
3 times a day because I was likemy core needs to look this way.
And it just got mentally tiring and I wasn't enjoying dancing
anymore. I wasn't confident in myself.
And that drains you not only physically but also mentally.
So when I got to such a high caliber in New York and I would
see dancers not doing that and they were like, oh, I go to the
gym and I eat whatever I want and I was like, I want to have
(02:59):
that freedom. So I started making simple
changes. I first focused on the fitness
part and was like today I want to go to the gym and today I
don't feel like it. And I learned to accept that I
don't have to be perfect every day.
And by making those changes, I started feeling better in my
body. Then I tackled the nutrition.
So just seeing it first hand, other dancers not struggling
(03:20):
with what was keeping me back asa performer, I just realized,
OK, that's what I want. I don't want to constantly be
stuck in this cycle of tearing my body down.
Yep, Yep. And I I always tell my clients
like, OK, like a lot, because sadly for years and you probably
know this, right, like there have been diet trends, right,
like and there's always like this extreme.
I feel like we all, I'm going toput myself included, because I
(03:42):
went through that, that runway as well.
But it's always like this thing about, oh, this is the new trend
and everybody has to try it, right?
Like, and, and even when you go back in history, you're like,
OK, everything was like, fat is so bad.
Everything has to be low fat. And guess what they added, They
added all the sugar and now you have all the sugar now added and
(04:04):
now OK, fat is OK. Like you have the Atkins diet
and all these other things and you look back in history, you're
like, wait a minute. And everything is extreme.
So sometimes when I'm coaching clients, I keep telling them
like, OK, it's not about necessarily the ultra
restriction, but more about balance and how can you
incorporate those foods that youenjoy and still support your
(04:25):
body and still and understand. I like even for me, like I'm so
happy that I'm Hispanic and I can still eat rice and like, my
blood sugar doesn't spike as much as when I eat like mashed
potatoes, right? Like Thanksgiving is coming at
the time of this recording, right?
Like it's a few days out and I'malready thinking I'm like, yeah,
I love mashed potatoes. But I just know that every time
(04:47):
I have them, like I get that blood sugar spike.
It's just my body reacts differently.
So when I know that I'm going tohave it now, I never say like
I'm never going to have a potato, but I just make sure
that that when I do have it, I make sure that I pair it with
vegetables. I pair it with like, you know,
protein that I'm going to have alittle stroll after or a little
(05:07):
dance party, right, like after dinner.
So that you can find ways of incorporating that without
feeling like you're fully restricted.
So that's definitely like key. Yeah.
So like that's. Such a big thing nowadays is
everyone wants that all or nothing.
And if you are someone that has a balanced diet, like I work out
(05:27):
almost every day. I eat clean.
I still eat dessert every day, but not three times a day.
And that's almost frowned upon. Like I'm looked at as one of
those crazy health people who like, Oh my God, you work out
that much. And it's become so normalized to
not work out and to not eat clean that like when you do it,
you're thought of as crazy, which I hate because doesn't
(05:48):
need to be an extreme. Like the big thing now is don't
eat bread and don't eat sugar. You need both of them to
survive. There's a certain amount of both
that you need and you shouldn't pass that threshold.
But I think it's there's no education out there about what
you actually can consume. It's just like oh don't do this,
which is so misleading. Yep, Yep.
And a lot of my clients, that's the one thing it's like, can I
eat bread? Can I eat pasta?
(06:09):
Can I eat, Can I tell that I'm like, you can eat anything you
want. Now what we need to assess is
like how you're eating it, how much are you eating it?
What are you pairing it with? How does it impact you?
Right. Like again, like I know that
potatoes impact me a lot more than like rice or pasta.
So I'm aware of that, I feel. Good.
(06:32):
And the other thing that I, I tell my clients that there's an
exercise and I have it on the blog that I tell them breakfast
is so important, probably like for, for blood sugar regulation
and like, what do you eat for breakfast?
I feel like it kind of determines how even your
cravings are like if you eat a high carb breakfast, it's almost
like you're, you're going to be craving that for the rest of the
(06:52):
day most likely. And and I told them, I'm like,
OK, no judgement. If you want to eat your cereal,
like I have a list. And I'm like, OK, can you test,
be a scientist test. Have different days, have this
different breakfast, right? One day you're going to eat your
eggs with vegetables and some fruit.
Another day you're going to eat a muffin another day.
(07:15):
And it says, how do you feel right after?
And how do you feel two hours after?
And when they see that, they're like, huh, when I had this
breakfast, I felt so much sharper.
I was more productive. I didn't have the cravings.
I didn't need the second cup of coffee.
So when they see the evidence, they're like, OK, like maybe.
(07:37):
So when they see the evidence, I'm like, OK, like if you feel
great, it is like, OK, then, then, then it's incorporated
that. And that doesn't mean that let's
say muffin didn't do so well foryour energy that you will never
eat a muffin, but now you're aware of it so that you can do
different. Pairings and mix and match.
Exactly. And not feel, I feel like the
(07:57):
more that you restrict, the morethat you want that thing that
you're restricting for sure. Yeah.
But anyway, but like, we know a little bit about the nutrition
and I know you know a lot of these things, but what about
exercise? Because this is the one thing
that a lot of people struggle and there are different things
and a lot of my audience and my clients, most of them are like
(08:20):
corporate workers. So you know what it means?
It means that they're sitting down in front of the computer
for a long periods of time. It means that sometimes they
have 10 hour days and it's superlong and stressful.
What are some tips? Like, I know that obviously I
always tell my client, if you feel like you get that
motivation from working out as agroup, obviously try to squeeze
(08:43):
that and try to squeeze a class.Like they're even virtual
classes that you can kind of like register for and they're
walking groups and in different cities and areas that you can
join. But if those things almost seem
like impossible to reach, like, what are some strategies that
you can share with the audience to incorporate movement?
(09:04):
I always say, and I'm sure you've heard this, keep it
simple. It does not need to be the
longest and most intense workout.
Like I don't need you in the gymfor two hours every day.
You can still get an effective workout at home.
You can still get an effective amount of exercise without doing
a specific 30 minute strength workout.
This and that. Taking the stairs, for example,
(09:26):
parking further away so you haveto walk to the building.
Forcing yourself in between meetings.
Or you've been sitting and working for an hour, get up and
walk for 5 minutes. And I know it doesn't seem like
a lot, but if you take those 5 minute breaks four to five times
during your work day, that's going to add up to about half an
hour. And if you're like me, you get
in a work zone and you're staring at your computer like,
(09:48):
I'm just going to grind this out.
I'm going to get it done and I get it.
So it takes a little bit of thatmental push to be like, OK, you
need to get up and take that break.
But just again, taking those small breaks not only for your
body but also for your mind. You'll come back from walking
for 5 minutes and feel better and want to go back to work.
But if you do have the time, I know a lot of people don't like
waking up earlier. Sometimes we already have to get
(10:10):
up at 6:00 AM for work. That could literally mean get up
at 5:45, lay on your bedroom floor for 10 minutes and do a
little bit of core work. Lottie's stretch.
Do something that moves your body and engages your muscles.
Again, doesn't need to be intense 15 minutes earlier of
waking up. You just have to choose to fit
it in. And that's what I love about my
private coaching is I do have a lot of clients that don't have
(10:32):
time to fully work out, but I can see what workouts they log.
I can see how many steps they'retaking.
And so if I can tell they haven't moved all day, they'll
get a text from me. And I'm like, hey, so have you
taken a break from your desk? And they're like, yeah, no, I
haven't done that. So then you have that reminder
and that accountability, someonethat's literally watching you.
But yeah, keep it simple. 10/15/20 minute workouts.
(10:54):
Take those breaks during the dayto take walks, get home from
work, take a 20 minute walk outside before you start doing
more work at home. It's just forcing yourself to
take those breaks during the day.
Yeah, and it does like it does impact your mental side as well.
Like it's so relaxing to get those mini breaks.
And like I, I tell my clients, right, Like, OK, like just the
(11:18):
same thing as you said. Like we know the CDC guideline
has like the 150 minutes or moderate exercise and all that.
I'm like, but you can break themdown.
A lot of people think that exercise does not count.
And it's funny that you said it's like, oh, I need to be two
hours at the gym. I'm like, no, it doesn't have to
be like that long. Like you can break them down.
They still count, right? Like you do want to get your
heart pumping, but it breaks them down.
(11:38):
And I always said like start with 5-10 minutes even after
lunch and actually even after the meals.
It helps a lot of with insulin resistance.
So squeeze that in like the holidays are coming.
You're like, OK, it's cozy. If you're in the Northern
hemisphere and it's a little bitcooler, right?
Like it's cold weather. Get a playlist, find two or
(11:59):
three songs that you really likeand start dancing like right
after. So instead of like kind of like
passing out the couch because offood coma, get moving and find
different ways of doing it. The other thing that I tell them
is like, find something that youreally like.
I mean, some people are like, I hate yoga.
I'm like, well, if you hate yoga, then, you know, let's
(12:20):
let's look for something else that maybe gives you that same
benefit, right? Like let's let's explore
different things. Like again, you mentioned
Pilates. Like I personally love Pilates.
It's like this one of my favorite things.
I try to squeeze a workout like once a week because that's all I
can do in terms of time management.
But I, I personally love Pilates.
(12:42):
Some people are they want to do more of like the cardio, like
higher intensity workout. So I tell them, find the things
that you really enjoy. Other people, they don't want
the gym. They feel intimidated because
they feel judged. They may not have like all the
confidence. People are looking at me.
I don't know how I don't want tobe sweating in front of other
people. Like I will hear a lot of
(13:04):
different things. So I told them, OK, like
incorporate a walk outside if you like hiking, right?
Like if you like biking, you canmake it fun and incorporate,
even on the weekends, activitiesthat connect with your family,
with your loved ones and that still add that movement, right?
Like be intent, be intentional about the movement, like you
(13:25):
said, like taking the stairs, you know, parking away, going to
the mall. Just don't buy a lot of stuff.
But we've been going and some people will do loops when it's
super cold. They're like, well, I'll just go
to the mall and I'll just loop around the entire mall and go to
the second floor and the 3rd. And that's how they get their
steps. So anything that you can do to
(13:45):
add that like they will definitely like benefit now.
I was going to say the biggest guideline that I typically tell
people is just daily movement. So we talked about the 150
minutes a week, which is a greatstandard and threshold to try to
reach towards. But bottom line is, are you
moving every day outside of work?
(14:06):
So going to work, doing the dishes around your house, making
your bed, none of that counts asintentional exercise.
That's just being a human. So are you taking 15 minutes
every day to do some kind of movement like you said that you
enjoy and switch it up every day?
You don't need to do the same kind of exercise because you
will get bored of it. So literally dance in the
kitchen. That is you moving your body,
(14:27):
getting your heart rate up. Dance around in your kitchen
with your husband. Go on a walk, go throw a
Frisbee. Like let yourself be a child.
If you want to just go play basketball and you're awful at
it, great, go do that. But fine, something you enjoy.
And then you do want to try to get at least one strength
training session in each week just to help with your muscle
mass, bone density. That's going to help you live
(14:48):
better when you get older. You want to be able to get out
of a chair when you're older. But again, that can be split up.
You can have one total body strength day that you split
between Wednesday and Saturday. You do half of it on each of
those days. So again, it doesn't have to be
a full hour. You could do 2 sets instead of
three sets. It can be smaller.
It just matters that you do it. Yep, Yep.
(15:09):
And I tell them like, start small and build from there.
Because what I've seen like I have had clients that it's like,
OK, I'm like, well, let's start with one thing.
You're gonna put your clothes, your workout clothes first.
Let's put that as a goal. And it sounded almost like, are
you ridiculous? And I'm like, yeah, just put.
Because then the moment that youget that outfit out and you put
it on, now you're like, OK, likeI need to do something change.
(15:32):
The persona, Yeah, right. It just changes and it's like
little steps. And I have had a client that I
remember completely sedentary, sitting down all day, like no
movement. Had a treadmill and I'm like OK
like start it like 5 minutes start 5 minutes and she started
with 5 minutes on the treadmill and now like she's there like
(15:53):
for like 3045 minutes now. Like she, the speed is higher
and now she's like, I never thought I would say this, but I
am actually enjoying this because I feel so much more
energy. So when they see the benefit,
sometimes it's so dread at the beginning.
It's like, OK, and I'm like, well, you know, like find the
playlist or look for a show to watch.
(16:15):
Like and tell yourself that you are only going to see that show
while you're on that treadmill so that you can add like the
reward for you doing it right? Like, because some people, I
mean, like, I'm, I like being outside and being outdoors, but
like the formal exercise, it's astruggle a little bit for me.
Like I, it takes a lot of discipline, but I had to almost
(16:36):
like put a little rewards so that I can be motivated and do
that. So that's why I tell the clients
I'm like, OK, like start small. And it's the same thing with
strength training. I'm like, if you can, like, OK,
like start with a plank. If you want to hold a plank for,
for X amount of seconds, start with that and then build from
there and start doing it. And you're going to get
stronger. And when you realize how great
(16:58):
you feel, then you want to keep doing it.
And, and The thing is like to start and to be able to see that
glimpse of, oh, this is what it's doing to my body and this
is how I feel. And forget about the fact that
you're going to look better too.But it's just.
The reward right there. Absolutely, Absolutely.
(17:19):
What in your experience, like what is the biggest challenge
that you see clients face and what is like 1 tip that you can
share that they can use? Like how do you manage when
they're like, OK, like it just does not stick.
I veering off from fitness for aminute.
One of the biggest overall struggles I find with clients is
(17:42):
the nutrition part of it. It's sometimes it's just not
getting enough food in because they are trying to eat clean and
they're like, I don't know what else to eat.
So then they're under fueling. Some of them, they eat enough
because they're hungry, but again, they run out of ideas so
they end up snacking and going for desserts and then they're
not seeing their results. So fine tuning the nutrition and
(18:03):
managing blood sugar and all of these things we've been talking
about is honestly one of the biggest struggles because I can
get them consistent in the gym. But if you are not then eating
and recovering well, you're not going to see and feel the way
that you truly want to. As far as the gym, the timing is
truly the biggest issue and setbacks.
So I have all my clients plan out their week, pick Sunday's
(18:26):
typically the day, write all your workouts, write out your
meals, write your schedule so that you go into the week and
you know what is happening everyday and you don't allow
yourself, oh, what am I eating tonight?
I haven't worked out. There's no question.
It's written in your planner, It's an assignment, it's a
meeting. You have to do it, but you know,
then your child gets sick, then you get sick, then there's an
(18:46):
injury, then there's, oh, my husband called and we have an
emergency. Like there's something that
happens. The beauty of having a planner
is, OK, can I swap Tuesday's workout with Fridays because
it's shorter? So when something comes up, you
can shuffle it around so it's learning how to manage.
OK, instead of forgetting everything.
My child got sick. Cool.
Can you work out at home? Can you while he takes a nap
(19:09):
party in your kitchen like finding another option instead
of something happened. I can't do anything.
If we're getting it is another big struggle is time is already
so short and so then they lose that time or something pops up
and it's just this big bundle ofstress.
Learning how to manage that stress is one of the biggest
things I work with. Yep, and definitely like
(19:30):
planning. Like it's not like waking up in
the morning. I'd be like, what am I going to
do today? I don't know.
The same thing with the food andmeal planning and prepping are
different. Like you can still plan.
That doesn't mean that you have to prep everything for the
entire week, even though sometimes I do that.
But if you feel like daunting, Iknow some people are like, wait,
I don't know if I can do this. I'm like, at least have a plan,
(19:53):
right? Like look at what is in your
kitchen. Like look at how your schedule
is. Like there are certain days
maybe that you have a lot of meetings at your job and you
know that maybe that's not the best day for you to even squeeze
that work out. Maybe it's something simpler,
but if you don't plan it and look at it ahead, then it's kind
of like it's it's hard for you to even figure that out.
So that's amazing. Now one quick question and and
(20:16):
then we're going to throw a few like random questions for you so
that people get to know you personally.
But what are your? Recommendations when it comes to
exercise and like what to eat before, after.
Like I know and I had a client that actually was not eating
enough and she was lifting weights and doing all these
things. And the moment that we
(20:37):
incorporated a high protein likesnack before the workout, she
started seeing results. So it was technically that she
was not eating enough. So I would love for you to share
a couple of tips on that. I'm like what to eat before,
after. What would be like your
recommendations around the workout?
So starting with some of the timing guidelines, typically a
(21:01):
larger meal an hour, hour and a half before or a smaller snack
15 to 30 minutes before a workout.
I typically opt for the snack just because for me personally,
having a big meal and then having to go do a workout sounds
awful. But for some people, that's what
they prefer and that's how it fits in their schedule.
And then within 30 minutes to anhour after you work out, you
(21:23):
want to make sure you get food, specifically protein and carbs,
back in your body because that'show your muscles recover.
That's how you build the muscle and also don't pull anything and
feel as sore. Depending on if you're a morning
workout person for everyone you want to eat within an hour of
waking up. But if you workout first thing
(21:44):
in the morning, I always say grab a small snack.
So I have a few recipes like protein banana bread.
You can grab a piece of banana bread.
You can get half a protein bar. Some people like protein in the
morning. Other people, it may just be eat
an apple, eat a banana, get something in your body before
you go workout and then eat breakfast after.
And then if you work out later in the day, that's where you
(22:05):
either follow that bigger meal 90 minutes before, a smaller
snack 30 minutes before. But the bottom line for it is
sorry about the huge truck. One line is if you feel hungry,
like if you work out and you eata snack and you're like, I still
feel hungry. There's a reason you feel that
way. Maybe don't go eat A5 course
(22:26):
meal, like give yourself anothersmall portion to see if you fill
up, but fuel your body. Like your body is asking you for
food, asking for something to recover.
Yeah. So after workout, protein and
carbs is your big thing. Before a workout, more of the
carbs and fat. Carbs are going to have the
glucose and the sugar that you need to give you the energy for
a workout. Protein is going to give you
(22:47):
what you need to recover your muscles.
So maybe not Downing a protein shake before you work out
because your stomach probably won't feel great and just
swapping fruit, sugar, carbs before, protein after.
OK, awesome, awesome. Now let's let's get to know you
a little bit. Coffee.
(23:07):
Or tea. Oh, funny fun fact, I don't like
either. I don't drink coffee and I don't
drink hot tea, but I will drink sweet tea.
Oh, OK, OK, awesome. Awesome.
Yes, yes. Well, sweet tea is delicious.
It's delicious. What is your favorite snack?
Currently I've been on a hummus cake.
Almond crackers with hummus, specifically red pepper hummus.
(23:29):
I don't know why but I've been obsessed with it.
Yeah, I love red pepper hummus. It has like a little something a
lot better than than like the regular one.
I'm like, oh, this has a little something that is so good.
I like to have cucumbers. I cut cucumbers and sticks and
I'm like, that's how. It's amazing.
It's very, very hydrating. I feel like it's so hydrating,
(23:50):
but I love it now. What is your favorite type of
exercise? I know that you're a personal
trainer and you mentioned different different modalities,
but what is your favorite type of?
Obviously my talk would be dancebecause I still perform
professionally, but in terms of what I do for cross training,
strength training would be my favorite.
Which is funny because I never did it growing up and I love it.
(24:13):
And I have to say specifically arm day.
I like upper body which is odd for a girl but I do like my
upper body days. OK, favorite treat or dessert?
Something that you're like. Brownies.
If someone makes brownies, I'm eating all.
Of them, awesome, awesome. Now one last recommendation for
(24:33):
people that are listening that maybe you're struggling with
your blood sugar, maybe you're struggling trying to figure out
how to incorporate movement, howto incorporate strength
training. Again, like the CDC guidelines
are like 150 minutes a week of moderate and two sessions of
strength training. And I know that a lot of my
clients, including myself, that's the part that most of us
(24:57):
struggle the most, it's to incorporate that strength
training. It seems like it's not as fun as
I'm going to go out for a walk or a jog.
But any final recommendations? And also if you would share
where they can find you. Obviously I'm going to put all
the information in the show notes, but any way that they can
(25:17):
connect with you? Absolutely.
So I know we kind of touched on this, keeping it simple,
starting small, pick the thing that's easiest for you.
If you currently are not workingout at all and strength training
sounds like the worst thing in the world, don't start with
that. If you're like, I think I can
walk every day, make that your goal.
Walk every day for two weeks. Once you've done that, maybe you
(25:39):
can add in half of a strength workout.
So you have two strength workouts during the week.
Take half of it. Start with that for a week and
then build in the second-half. Don't just go all in.
So pick the thing that's you're going to enjoy the most and make
that your first Step 2 weeks. Make that a consistent habit.
Then you can start layering in the harder things because you
already have that mental toughness of, okay, well, I've
(25:59):
walked for two weeks, I can add this in.
And with the strength training, I know some people it's really
hard to motivate, whether that'sa playlist that you make, if
that's a podcast you listen to, if that's taking someone with
you, a gym buddy, or you can even turn on a YouTube show,
like a movie while you're working out.
Have something there that motivates you, kind of having
(26:20):
that reward system. So when you're in between sets,
you can look down at your show and you're like, OK, well I'm at
the gym, I might do something and it kind of gives you that
little push. Yeah, break it up into pillars.
What's your easiest next step, What's your hardest step?
And what's in between those? And take those a week at a time.
And that same with the nutrition.
If you're trying to tackle fitness and nutrition both at
(26:41):
the same time, pick one. Focus on just the fitness for
two weeks, then layer in the nutrition and start making tiny
habit changes that will add up over time.
But if you do have any more questions for me, you can find
me at Balanced with lisa.com. I do have some free guides on
there, three-step fixes, which talk a lot about getting in your
(27:01):
daily steps and just some kind of daily movement.
And I have my 6 essentials that I use in my training along with
a protein recipe pack. And in these guides there are
free workout samples. So one of my recovery workouts
that can be done at home completely body weight.
I do give you a sneak peek of that in those free resources, so
you can always check out the workout and see if you want more
(27:21):
of that. And if you book a call with me,
I'm giving free audits. So that's 30 minutes just to
talk with me, tell me about yourgoals, your concerns, your
struggles, and I give you hands on personalized tips and advice
right there on the call to help you get some next steps going.
OK. So that's like a lot, a lot of
good resources that you can tackle.
So everything is going to be on the show notes and I hope that
(27:44):
you are happy about all of this information like, and you can
get started and get motivated. And this comes on Friday
morning. So that means you have the
weekend to actually sit down andplan your week and set a few
goals and incorporate this. And don't use the holidays or
the weather to like delay this. You know, it's it's way too
(28:07):
early to say like I'll start in January.
Start now, start today. Today is the day say and
incorporate like that one simplestep.
So, Lisa, thank you so much for all of your information, all of
your expertise. I love to hear about like your
story about being a dancer and how it actually impacted your
(28:29):
journey and how like now look atwhat you're doing and helping
others, you know, stay healthy and and moving.
And I love to hear the personal stories behind all of us like
that. That makes me super excited to
hear. Awesome.
Thank you for. Having me.
Yes, absolutely. Have an amazing rest of your
week and as you know, every Friday morning I'll be here
(28:50):
bringing simple strategies so that you can live your best life
and start moving towards that one simple habit at a time.
Have an amazing weekend and let's see.
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