September 11, 2024 • 21 mins
Ready to transform your lifestyle and achieve sustainable health goals?
Join us on the Taught Not Told podcast as we sit down with Carolina Gonzalez, who shares her compelling two-year journey from rigid routines and social sacrifices to a balanced, fulfilling life guided by her coach, Tyler.
Carolina’s story is a testament to overcoming low energy levels and stringent workout schedules, and finding joy in the process. Her candid discussion about the challenges she faced and the triumphs she achieved offers a relatable and inspiring narrative for anyone looking to integrate healthy habits into their daily life.
You'll learn practical strategies for planning and improving daily habits that Carolina and Tyler have perfected over the years. From tracking food intake and pre-planning meals to setting mini-goals and using alarms as reminders, this episode is packed with actionable tips to help you stay on track.
Carolina shares her significant milestones, such as weight loss and body measurements, and discusses the benefits of eating more while building muscle and boosting metabolism. Hear firsthand how prioritizing sleep and self-care has not only improved Carolina’s health but also enhanced her relationships and personal happiness. Tune in to celebrate Carolina's inspiring journey and the invaluable coaching support that has propelled her towards ongoing success and well-being.
In This Video We Cover:
00:00 Introduction and Background
01:24 Finding Balance and Integrating Healthy Habits
07:18 Setting Boundaries and Planning Ahead
10:20 Prioritizing Sleep for Energy and Well-being
15:10 Tracking Food and Making Mindful Choices
19:11 The Benefits of Working with a Coach
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Hope you found this helpful!
Much love,
Coach Tyler🤍
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome back to the Taught Not Told podcast, and I'm
here with a very specialepisode with my client, carolina
, and today we're gonna talkabout her experience working
together.
I think we're coming up on justabout two years now and I'm so
excited to share some of herwins, some of the amazing things
we've been able to accomplishtogether and also, I think, the
(00:20):
most important thing, myfavorite thing, is the balance
we've been able to create in herlifestyle.
I think the most importantthing, my favorite thing, is the
balance we've been able tocreate in her lifestyle.
So, that being said, carolina,could you give us a little
rundown, give us an idea of whoyou are, where you're from, if
you're open to sharing, how oldyou are, maybe, and we'd love to
hear just about you and yourlife story and what brought you
here.
Speaker 2 (00:39):
Awesome.
Thank you, Tyler, for having meon today.
Speaker 1 (00:41):
Absolutely.
Speaker 2 (00:43):
Carolina Gonzalez, and actually tomorrow will mark
two years that we've beenworking together.
And let's see, I'm originallyfrom Montclair, california, and
I live right now in downtown LosAngeles.
I am 37 years old.
I have been into working outall things health and fitness
for a very long time.
I've had my highs, I've had mylows, I've been through so many
(01:06):
different gyms, so manydifferent fitness challenges,
and so I decided to startworking with a coach, because
I'm a person who likes structure, I like programs, I like to
follow schedules, and so Idecided to start working with
you.
So I can, you know, get somedirection on where to go.
Speaker 1 (01:23):
Amazing, amazing, and taking things to the next level
is absolutely what we did.
Now I want to know, beforejoining, right before we got
started working together, Iwould love to have an idea of
kind of where you were before,right before our first phone
call, before we got you into theprogram.
You know, what was your energylike, what was your body and
(01:43):
your relationship with that,what was your mindset,
discipline, what were some ofthose things that you recall
from two years ago, before westarted, like, where were you in
all those aspects?
If you don't mind sharing, yeah, sure, definitely.
Speaker 2 (01:55):
So I will say my energy level was low.
I was working out five times aweek.
I was very rigid and I wouldaccomplish my goals week.
I was very rigid in how I wouldaccomplish my goals.
So I was always like, okay, inorder for me to be healthy, I
have to do XYZ and I'm going tohave to give up all these other
things.
And so I was basically living alife that wasn't sustainable
(02:18):
part of being healthy and doingwork and all things life and it
was stressful, felt like Icouldn't enjoy the food that I
wanted to enjoy, I couldn't goout with friends because I knew
I'm going to go to bed late, I'mnot going to eat, you know
right.
And so I remember just feelinglike there were a lot of
inconsistencies, for sure, andthere just wasn't a good
(02:40):
relationship with between me andall my healthy goals that I
wanted to accomplish.
Speaker 1 (02:44):
And you're not alone in that, I would say most people
end up in a start from thatposition too.
And what's crazy is, like youmentioned, like you were working
out five days a week and stillhaving a hard time and I mean,
to be honest, a lot of peoplejust have a hard time showing up
even once a week.
So the fact that you werealready showing up for yourself
five days a week, alreadyconscious of these behaviors you
(03:10):
had, it was really just likefine tuning and figuring out,
okay, what were you doing right,what were you doing wrong and
we'll dive into that in a momenthere.
But my question is is, like,what was the biggest challenge
that you were facing before wegot started?
Like, what was the biggestthing that you believe was
standing in your way of, likereally taking your results to
the next level, being able tolose the weight?
And, by the way, I don't knowif I even got what was your
(03:33):
original goal?
Like, what was the originalgoal that got you to sign up or
decided to make you decide itwas?
Speaker 2 (03:36):
to lose body fat was to lose body fat, and I was not
doing that at all.
I wasn't eating right, I wasn'teating enough protein.
Doing that at all, I wasn'teating right, I wasn't eating
enough protein.
I quite honestly, didn't know,like, what to eat and I didn't
know, like, how often I shouldbe working out and what steps I
should, how many steps I shouldbe taking a day, and so there
were a lot of things that Ididn't know what to do and I was
(03:59):
just doing what I thought Ishould be doing and not getting
results.
And I think, like I mentioned,it was I was so, I believe, that
I could only do this or that,like I was not integrating my
healthy habits with my regularlifestyle.
So that was the biggestchallenge right there.
It's like I need to.
I need to figure out a way tobe able to do both.
(04:21):
Otherwise, I'm not going to getthe results that I want and
still enjoy the things that Iwant to do life.
Speaker 1 (04:27):
Now we're in a much different place, right, yeah,
and exact thing that you justspoke on, which is that balance
of not thinking everything'sblack and white but really
almost finding that gray area inbetween, of, like in the foods
I love, I can still go out withmy friends, I can still go dance
and go out with my friends andstill see results.
(04:47):
So that kind of goes into mynext question, which is like
what have you achieved and whatis the lifestyle look like now
that you've been able tointegrate these habits and
things into your lifestyle?
Speaker 2 (04:59):
So what I've been able to achieve now is being
able to accomplish my, my dailyprotocol into my regular life.
There's I, like I mentioned, Iintegrate things.
I'm not stacking goals on topof goals.
I'm I'm like rethinking what Ihave to do.
It's like, okay, I, I need totake steps, but I also need to
(05:20):
go walk my dog and I also needto take a break from working out
, so, getting my butt outside.
I'm accomplishing all three,all three things right.
I'm getting my steps, my dog.
I'm getting a mental break fromthe computer because I have a
very high, demanding job andit's hard to take breaks.
And so you know, oh, I needprotein intake, right.
So, oh my gosh, I have to callback a friend.
(05:41):
Okay, well, I'm going to makemy shake while I call my friend.
So I've been able to figure outhow to integrate all these
different things and still livemy normal schedule throughout
the day love that.
Speaker 1 (05:55):
I love that.
I feel like that's, that's theultimate mission and the fact
that we've been able to reallyaccomplish that.
Like, my favorite thing is onyour weekly check-ins, when I
read like went out this weekendand I was able to go dance with
my friends or went to a concert,or I was able to do these
things and I was also able tostill hit my weekly goals I was
(06:15):
still able to get my steps in.
I was still able to get my stepsin.
I was still able to get myprotein in.
And the most important thingfrom my perspective is also
going and doing these things andbeing able to have these foods
and not have any guilt or shamebehind it.
I feel like so often peoplehave this thing where they'll go
eat with their friends and thenafter, like I feel like shit,
like I just put this food in mybody, I regret it, I'm so mad.
(06:40):
I just ate that.
Like you also can go out withyour friends, have some food.
That maybe isn't the most idealbut you also know like, oh, I
hit all my goals for the day.
I have the room in my calories,I have the room in my caloric
budget to fit these things inthat I love I, I can still have
the drink, I can still go danceand party and, by the way, that
(07:01):
gives you the extra steps, soyou're stoked about it.
Speaker 2 (07:03):
Exactly, there you go , yeah.
Speaker 1 (07:04):
So I think it's awesome the lifestyle you've
been able to create in beingable to integrate.
I feel like a lot of peoplehave a hard time finding ways to
integrate habits such as theprotein, such as the steps, into
their lifestyle.
So I'm curious do you have anytips or habits or things that
you've done recently or over thelast two years that you found
(07:29):
like this is a little hack forme, for me to get my steps in,
or it is a little hack for me toget my protein in?
Do you have any that you couldpossibly share?
Speaker 2 (07:37):
I do.
I do so, yeah, over the lasttwo years I've learned and with
your help too, I've learned waysto build these habits right.
But it involves a little bit ofpre planning, which is fine,
because once you do it you knowso often it just becomes nature.
So I will say I do track myfood.
I do track, at the very least,my protein and my calorie, and
(08:04):
so in the mornings I'm kind ofdeciding what I'm going to eat
for the day.
I do maybe like pre-plan a fewthings and then in the evening,
just so it takes the guessworkout later in the night, right?
So I'm not struggling like, ohmy goodness, what else do I have
to eat?
And if I don't end up eating it, that's OK, because maybe
something else replaced it.
And if I don't end up eating it, that's okay, because maybe
something else replaced it.
So I always have like backupmeals already pre-planned in my
fitness valve.
I also sometimes set alarms.
(08:25):
I know this sounds crazy but,there's been times where I'm
thinking, oh, I'm done for theday, I ate all my protein, all
that, and then I wake up in themorning I forgot to drink that
shake or whatever right.
And so every now and then ifI'm like, okay, I'm gonna have
to eat one more time and I'llset an alarm, whatever the time
is, you know, make sure youdrink your shake or have one
(08:46):
more snack.
So sometimes I set alarms.
I do have like a mini goalwhere I try to hit 4000, 5000
steps by the middle of the day,and so that encourages me to
take a morning walk and makesure I'm moving around.
So it kind of helps with thatgoal.
So I'm not last minute in theday trying to get 8,000 steps.
(09:07):
So again, it's just like it'sjust little things, little
pre-planning things.
I mean, I'm definitely stillnot perfect, I'm still working
on my sleep, but it'sacknowledging where you can
improve and then figuring outhow you can get better in that
habit.
Speaker 1 (09:24):
That's amazing and I think that'll be super helpful
for whoever is listening to this.
So my biggest takeaway fromthat was, like you actually plan
ahead.
I feel like so many people gointo every day like, oh, let's
just wing it and find out whathappens, you know.
Speaker 2 (09:38):
I used to be like that too, and that's okay.
Speaker 1 (09:41):
Yeah.
But you know, obviously, if youwant to go to the next level
with results, you want to go tothe next level with the changes
you're seeing, the habits you'reintegrating.
I think it's important to plan.
And this is the thing is thatthese things early on for you,
from at least my perspective youcan tell me if I'm wrong here,
but from my perspective, earlyon, these things were like okay,
(10:03):
I have to be super regimented,I have to integrate these, I
have to learn these habits, Ihave to make them part of my
lifestyle.
But now I feel like a lot ofthese are a lot more intuitive,
like you, almost without trying,get the four to 5,000 steps
before noon.
Right, you, noon.
You get the water intake inbefore that time of day.
Oh, protein, hitting yourprotein goals.
I don't think we've missed aprotein goal in like 16 weeks.
(10:26):
And then, on top of that, Ithink, the sleep one.
Speaker 2 (10:31):
I know early on.
Speaker 1 (10:33):
this was one kind of off and on a little bit.
We definitely had a hard timewith the sleep.
I know you're a very busyperson.
You're very career driven.
You are always kicking ass inyour career field.
We have gone through some jobchanges and very stressful
things throughout the last twoyears working together, but you
never let your health sufferbecause of these changes.
Speaker 2 (10:56):
And.
Speaker 1 (10:57):
I think one of the big, most important things that
you've been able to really dialin over the last, say, five, six
months.
I feel like we've beenconsistently getting at least
seven.
But I notice on your check-insyou always say your energy is
like sky high, just at the moon,when you get really good sleep.
And I'm curious to know whathave been some of the tricks or
habits or what are the bigthings that you've been able
sleep and I'm curious to knowwhat have been some of the
(11:19):
tricks or habits or what are thebig things that you've been
able to do.
I know, maybe conversations withpeople around you, I know when
you're with your family for alittle while, maybe setting some
boundaries, but I'm curiouswhat are some of the leap habits
that you've been able to buildinto your life to improve your
sleep quality, because I knowit's played probably the biggest
role in your daily energylevels.
Speaker 2 (11:39):
Yeah, if you can recall the first year we worked
together, it was failing mysleep goal for a long time.
Well, you said the key word isboundaries.
So I think I've had to work onthat and setting boundaries fair
boundaries with my family, withmy friends, and just being
honest and saying, hey, I'mgoing to go to bed early tonight
(11:59):
or hey, I'm going to call it anight, I'll see you guys
tomorrow.
You know, like I think it'sjust getting comfortable with
stating what you want, right,getting comfortable with saying,
hey, I'm going to say yes to mygoal and going to bed early and
just being honest.
And at first you and I talkedabout this for a lot.
You feel bad a little bit, butthen you end up getting used to
(12:20):
like, okay, this is what I needto do in order to get to point B
, right, and I remember how goodI feel when I do get good sleep
, have so much energy eventhrough the weekend, and I get
so much done, and so.
But it's just practicingboundaries.
You know saying, hey, I pick upa phone call, hey, I can chat
for about 15 minutes and I gotto.
(12:40):
You know, go to sleep and myfriends will always respect that
and um, and then also to uh, my, my phone.
You know we're all guilty ofbeing on our phones and
scrolling and things, and soI've had to take some time to
learn like you don't always haveto respond right away, um, and
so it's like you know it's anemergency, someone will call me,
(13:00):
and if it's a message and Ineed to respond to it tomorrow
morning, then that's fine, and Ihave a lot of friends who now
text me saying you're probablyasleep now, and so I think it's
working because they know my,yeah, they know my schedule now
and so, um, so, just putting thephone away and and I know it's
hard, I mean, I still strugglewith it too, but it's putting
the phone down, you know, anhour or 30 minutes before at
(13:23):
least, and then just getting inbed reading a book, meditating.
I've got into meditating a lotlately too, and so I have my
phone down on my nightstand asfar as possible, but I'm playing
something from YouTube and I'mjust meditating, which helped me
with work too, and so doingthat stretching right before bed
(13:43):
to foam rolling, that reallyrelaxes me and it helps me to go
to bed.
So there's a lot of littlethings that I that I do in order
to me to going to bed.
So love that and.
Speaker 1 (13:55):
I feel like a lot of people tend to feel that like,
okay, setting these boundaries,am I being selfish or to to a
degree, you kind of have to beto an extent of like in order to
really change these habits.
You do have to be a little bitselfish at times, but I will say
I feel like it is less selfishbecause you also know when
(14:20):
you're getting better sleepyou're a better person to be
around, right?
Yes, exactly your energy isbetter.
You're more fun, you know you'reless stressed out and I feel
like that's one of the mostimportant things I've noticed
personally because, by the way,I can totally relate to you
Sleep, the phone thing, beingable to go to bed at a
consistent time every night,like even to this day.
I have my moments, I have mydays, but ever since I've really
(14:42):
made sleep a priority in mylife, I've noticed these things
and I noticed I'm a much morepleasant coach to be around,
whether it's at the gym or justat home.
My energy is better andattitude is better and so I
totally can relate to you onthose things.
And I think if there's anythingI were to tell the people
listening, it's like don't beafraid to be a little bit
(15:02):
selfish at times, because inreturn.
It's going to build and makethose relationships with friends
, family, whatever even better.
So, going back a little bit towhat we've achieved, I know one
of the things that sparked thisidea of getting on the podcast
with you is that we actuallyjust hit our lowest weight since
(15:23):
working together.
So that's freaking exciting.
So I also know that you trackyour waist measurements and
stuff.
So what are some of the biggestachievements we've had since
working together?
Speaker 2 (15:34):
More like metrics, wise biggest achievements we've
had since working together.
More like metrics wise, I wouldfirst of all I've I've lost
five pounds the last two monthsor so.
I think that was awesome and Ithink it's just being consistent
as much as possible.
I've lost inches around mywaist.
I've lost at least almost twoinches off my waist and what
else.
My arms are slimming down also,which is nice, and I'm sure my
(15:57):
body fat has gone down as welland um, just overall, I just
feel really good too, like whenI'm wearing my outfits.
Now I'm like I like how thisfits, or I'm feeling more
comfortable wearing myhigh-waisted shorts, I'm tucking
in my shirt.
Um, I'm just feeling reallygood inside and out.
I really am.
But yeah, numbers are goingdown and I'm super excited about
(16:19):
that.
I think our like our goals forme to be down about 120.
I'm at 122, so we're almostthere.
Speaker 1 (16:26):
Yeah, super close, I love it.
Yeah, so I think the clothespicture you sent me the other
day ideally I'd like to attachyou here somewhere, but that
picture was amazing.
You sent me the other day.
You could see your confidence.
You were just very comfortablein your clothes.
That was super exciting, and Ithink one thing that you can't
really track with a scale or atape measure that I think is by
(16:49):
far one of the most importantthings from my perspective is
that you're eating more food.
Speaker 2 (16:55):
And.
Speaker 1 (16:55):
I feel like in the past we started at such a low
calorie amount.
We spent a lot of time buildingup your metabolism.
We got you up to building a tonof muscle.
You're by far the strongestyou've probably ever been, would
you say?
That's true?
Yeah, definitely.
And so the strength is there,the muscle's there, your
weight's lower than where westarted, and with a significant
(17:17):
amount of muscle like your quads, your glutes, your back muscles
.
It's crazy to see thosepictures side by side and on top
of that, like we were eatingmore now.
Now we're in a cut right now,so obviously our calories are a
little bit lower.
We're trying to drop that bodyfat.
But what's even better is thatthe same calorie amount.
Where we're eating now is whereyou were maintaining, if not
gaining, weight before, and nowyou're dropping pound after
(17:39):
pound every week, the samecalorie amount, and that's like
the most mind-blowing thing thatI love to see yeah, 100.
And I think my favorite partabout that is like now, once we
get you to that goal, once weget you to a more comfortable,
confident place where you'relike, okay, I am like I'll go in
a bikini anywhere andeverywhere because I'm so
(17:59):
confident right?
I think it's great because now,once we bring you back up to
maintenance, you're eating morefood than you were when we
started and being able tomaintain the healthiest, the
leanest physique that you'veever had, and that's what makes
me happy, and I think that'swhat also makes you very happy,
as well, right, definitely, Ilove food.
Speaker 2 (18:18):
It's such a foodie I remember when you, when we
dropped my calories, I was likeI'm able to do this, but uh,
yeah, I'm looking forward tothat phase.
Speaker 1 (18:28):
And you know what's crazy is, even at the calorie
amount you are in, even in adeficit, even while losing body
fat, you're still going out.
You're just you.
Just you were.
Where were you, where did youjust go on like two vacations.
Speaker 2 (18:41):
Yeah, so two weeks ago I was in Palm Desert and I
we went out to eat.
I had all the food that Iwanted.
I I didn't really hold back, tobe honest.
I had a drink, I had a littlebit of, like, ice cream at the
end of dinner.
Like I wasn't holding back, Iwanted to have a good time.
I tried everything and it fitfine.
You know, like, obviously Ihave two big bowls of ice cream,
(19:03):
obviously, but still got toenjoy the things that I like.
Speaker 1 (19:06):
So yeah, and she came back and her weight's still
dripping.
It's crazy, that's amazing.
So, carolina, it's been amazingworking with you.
I know we're so close to ourgoals.
We're still crushing it.
My question is would yourecommend taught, not told
coaching to a friend family?
Would you recommend to someoneelse, and if so, why?
Speaker 2 (19:32):
Yes, I would.
There's a lot of reasons, but Iwould say the first one is that
it's helpful to have a programin place.
It's helpful to have an expertworking with you week by week to
figure out what to do, what youcan improve on.
I've learned so much from youjust in the last two years.
I learned a lot about myselfand how I can improve in living
(19:54):
a healthier lifestyle.
And one thing I like to add isthat no one's perfect.
I'm not always consistent, andyou've always reminded me that
I'm human, and it's reallyencouraging.
I'm not a perfectionist, but Ido always like to be crushing my
goals, but I appreciate thatyou remind me that, hey, it's
(20:14):
okay if we don't do something,and it just motivates me to just
get right back onto it the nextweek.
And just being in this programhas helped me to stay consistent
with my goals.
Speaker 1 (20:26):
Thank you so much for sharing that.
Yeah Well, Carolina, it's beenan absolute pleasure working
with you.
And I'm so excited to see whatwe accomplish next.
Aside from that, is thereanything else you had on your
mind, anything else you'd liketo share?
Speaker 2 (20:39):
up consistently.
I'm working out.
When I'm on vacation, I'm notstressed about what I'm eating,
(21:03):
and so it's been such a pleasure.
Thank you so much for coachingme in the last two years.
Speaker 1 (21:05):
I really appreciate it and I made my day.
Thank you so much, carolina, Iappreciate it, and thank you so
much for taking the time to comeon the podcast today and share
your journey, and I cannot waitto see what we accomplish next.
And, as always, keep up thegood work.
Speaker 2 (21:18):
Thank you, see you later.
Bye.
Welcome back to the Taught Not Told podcast, and I'm
here with a very specialepisode with my client, carolina
, and today we're gonna talkabout her experience working
together.
I think we're coming up on justabout two years now and I'm so
excited to share some of herwins, some of the amazing things
we've been able to accomplishtogether and also, I think, the
(00:20):
most important thing, myfavorite thing, is the balance
we've been able to create in herlifestyle.
I think the most importantthing, my favorite thing, is the
balance we've been able tocreate in her lifestyle.
So, that being said, carolina,could you give us a little
rundown, give us an idea of whoyou are, where you're from, if
you're open to sharing, how oldyou are, maybe, and we'd love to
hear just about you and yourlife story and what brought you
here.
Speaker 2 (00:39):
Awesome.
Thank you, Tyler, for having meon today.
Speaker 1 (00:41):
Absolutely.
Speaker 2 (00:43):
Carolina Gonzalez, and actually tomorrow will mark
two years that we've beenworking together.
And let's see, I'm originallyfrom Montclair, california, and
I live right now in downtown LosAngeles.
I am 37 years old.
I have been into working outall things health and fitness
for a very long time.
I've had my highs, I've had mylows, I've been through so many
(01:06):
different gyms, so manydifferent fitness challenges,
and so I decided to startworking with a coach, because
I'm a person who likes structure, I like programs, I like to
follow schedules, and so Idecided to start working with
you.
So I can, you know, get somedirection on where to go.
Speaker 1 (01:23):
Amazing, amazing, and taking things to the next level
is absolutely what we did.
Now I want to know, beforejoining, right before we got
started working together, Iwould love to have an idea of
kind of where you were before,right before our first phone
call, before we got you into theprogram.
You know, what was your energylike, what was your body and
(01:43):
your relationship with that,what was your mindset,
discipline, what were some ofthose things that you recall
from two years ago, before westarted, like, where were you in
all those aspects?
If you don't mind sharing, yeah, sure, definitely.
Speaker 2 (01:55):
So I will say my energy level was low.
I was working out five times aweek.
I was very rigid and I wouldaccomplish my goals week.
I was very rigid in how I wouldaccomplish my goals.
So I was always like, okay, inorder for me to be healthy, I
have to do XYZ and I'm going tohave to give up all these other
things.
And so I was basically living alife that wasn't sustainable
(02:18):
part of being healthy and doingwork and all things life and it
was stressful, felt like Icouldn't enjoy the food that I
wanted to enjoy, I couldn't goout with friends because I knew
I'm going to go to bed late, I'mnot going to eat, you know
right.
And so I remember just feelinglike there were a lot of
inconsistencies, for sure, andthere just wasn't a good
(02:40):
relationship with between me andall my healthy goals that I
wanted to accomplish.
Speaker 1 (02:44):
And you're not alone in that, I would say most people
end up in a start from thatposition too.
And what's crazy is, like youmentioned, like you were working
out five days a week and stillhaving a hard time and I mean,
to be honest, a lot of peoplejust have a hard time showing up
even once a week.
So the fact that you werealready showing up for yourself
five days a week, alreadyconscious of these behaviors you
(03:10):
had, it was really just likefine tuning and figuring out,
okay, what were you doing right,what were you doing wrong and
we'll dive into that in a momenthere.
But my question is is, like,what was the biggest challenge
that you were facing before wegot started?
Like, what was the biggestthing that you believe was
standing in your way of, likereally taking your results to
the next level, being able tolose the weight?
And, by the way, I don't knowif I even got what was your
(03:33):
original goal?
Like, what was the originalgoal that got you to sign up or
decided to make you decide itwas?
Speaker 2 (03:36):
to lose body fat was to lose body fat, and I was not
doing that at all.
I wasn't eating right, I wasn'teating enough protein.
Doing that at all, I wasn'teating right, I wasn't eating
enough protein.
I quite honestly, didn't know,like, what to eat and I didn't
know, like, how often I shouldbe working out and what steps I
should, how many steps I shouldbe taking a day, and so there
were a lot of things that Ididn't know what to do and I was
(03:59):
just doing what I thought Ishould be doing and not getting
results.
And I think, like I mentioned,it was I was so, I believe, that
I could only do this or that,like I was not integrating my
healthy habits with my regularlifestyle.
So that was the biggestchallenge right there.
It's like I need to.
I need to figure out a way tobe able to do both.
(04:21):
Otherwise, I'm not going to getthe results that I want and
still enjoy the things that Iwant to do life.
Speaker 1 (04:27):
Now we're in a much different place, right, yeah,
and exact thing that you justspoke on, which is that balance
of not thinking everything'sblack and white but really
almost finding that gray area inbetween, of, like in the foods
I love, I can still go out withmy friends, I can still go dance
and go out with my friends andstill see results.
(04:47):
So that kind of goes into mynext question, which is like
what have you achieved and whatis the lifestyle look like now
that you've been able tointegrate these habits and
things into your lifestyle?
Speaker 2 (04:59):
So what I've been able to achieve now is being
able to accomplish my, my dailyprotocol into my regular life.
There's I, like I mentioned, Iintegrate things.
I'm not stacking goals on topof goals.
I'm I'm like rethinking what Ihave to do.
It's like, okay, I, I need totake steps, but I also need to
(05:20):
go walk my dog and I also needto take a break from working out
, so, getting my butt outside.
I'm accomplishing all three,all three things right.
I'm getting my steps, my dog.
I'm getting a mental break fromthe computer because I have a
very high, demanding job andit's hard to take breaks.
And so you know, oh, I needprotein intake, right.
So, oh my gosh, I have to callback a friend.
(05:41):
Okay, well, I'm going to makemy shake while I call my friend.
So I've been able to figure outhow to integrate all these
different things and still livemy normal schedule throughout
the day love that.
Speaker 1 (05:55):
I love that.
I feel like that's, that's theultimate mission and the fact
that we've been able to reallyaccomplish that.
Like, my favorite thing is onyour weekly check-ins, when I
read like went out this weekendand I was able to go dance with
my friends or went to a concert,or I was able to do these
things and I was also able tostill hit my weekly goals I was
(06:15):
still able to get my steps in.
I was still able to get my stepsin.
I was still able to get myprotein in.
And the most important thingfrom my perspective is also
going and doing these things andbeing able to have these foods
and not have any guilt or shamebehind it.
I feel like so often peoplehave this thing where they'll go
eat with their friends and thenafter, like I feel like shit,
like I just put this food in mybody, I regret it, I'm so mad.
(06:40):
I just ate that.
Like you also can go out withyour friends, have some food.
That maybe isn't the most idealbut you also know like, oh, I
hit all my goals for the day.
I have the room in my calories,I have the room in my caloric
budget to fit these things inthat I love I, I can still have
the drink, I can still go danceand party and, by the way, that
(07:01):
gives you the extra steps, soyou're stoked about it.
Speaker 2 (07:03):
Exactly, there you go , yeah.
Speaker 1 (07:04):
So I think it's awesome the lifestyle you've
been able to create in beingable to integrate.
I feel like a lot of peoplehave a hard time finding ways to
integrate habits such as theprotein, such as the steps, into
their lifestyle.
So I'm curious do you have anytips or habits or things that
you've done recently or over thelast two years that you found
(07:29):
like this is a little hack forme, for me to get my steps in,
or it is a little hack for me toget my protein in?
Do you have any that you couldpossibly share?
Speaker 2 (07:37):
I do.
I do so, yeah, over the lasttwo years I've learned and with
your help too, I've learned waysto build these habits right.
But it involves a little bit ofpre planning, which is fine,
because once you do it you knowso often it just becomes nature.
So I will say I do track myfood.
I do track, at the very least,my protein and my calorie, and
(08:04):
so in the mornings I'm kind ofdeciding what I'm going to eat
for the day.
I do maybe like pre-plan a fewthings and then in the evening,
just so it takes the guessworkout later in the night, right?
So I'm not struggling like, ohmy goodness, what else do I have
to eat?
And if I don't end up eating it, that's OK, because maybe
something else replaced it.
And if I don't end up eating it, that's okay, because maybe
something else replaced it.
So I always have like backupmeals already pre-planned in my
fitness valve.
I also sometimes set alarms.
(08:25):
I know this sounds crazy but,there's been times where I'm
thinking, oh, I'm done for theday, I ate all my protein, all
that, and then I wake up in themorning I forgot to drink that
shake or whatever right.
And so every now and then ifI'm like, okay, I'm gonna have
to eat one more time and I'llset an alarm, whatever the time
is, you know, make sure youdrink your shake or have one
(08:46):
more snack.
So sometimes I set alarms.
I do have like a mini goalwhere I try to hit 4000, 5000
steps by the middle of the day,and so that encourages me to
take a morning walk and makesure I'm moving around.
So it kind of helps with thatgoal.
So I'm not last minute in theday trying to get 8,000 steps.
(09:07):
So again, it's just like it'sjust little things, little
pre-planning things.
I mean, I'm definitely stillnot perfect, I'm still working
on my sleep, but it'sacknowledging where you can
improve and then figuring outhow you can get better in that
habit.
Speaker 1 (09:24):
That's amazing and I think that'll be super helpful
for whoever is listening to this.
So my biggest takeaway fromthat was, like you actually plan
ahead.
I feel like so many people gointo every day like, oh, let's
just wing it and find out whathappens, you know.
Speaker 2 (09:38):
I used to be like that too, and that's okay.
Speaker 1 (09:41):
Yeah.
But you know, obviously, if youwant to go to the next level
with results, you want to go tothe next level with the changes
you're seeing, the habits you'reintegrating.
I think it's important to plan.
And this is the thing is thatthese things early on for you,
from at least my perspective youcan tell me if I'm wrong here,
but from my perspective, earlyon, these things were like okay,
(10:03):
I have to be super regimented,I have to integrate these, I
have to learn these habits, Ihave to make them part of my
lifestyle.
But now I feel like a lot ofthese are a lot more intuitive,
like you, almost without trying,get the four to 5,000 steps
before noon.
Right, you, noon.
You get the water intake inbefore that time of day.
Oh, protein, hitting yourprotein goals.
I don't think we've missed aprotein goal in like 16 weeks.
(10:26):
And then, on top of that, Ithink, the sleep one.
Speaker 2 (10:31):
I know early on.
Speaker 1 (10:33):
this was one kind of off and on a little bit.
We definitely had a hard timewith the sleep.
I know you're a very busyperson.
You're very career driven.
You are always kicking ass inyour career field.
We have gone through some jobchanges and very stressful
things throughout the last twoyears working together, but you
never let your health sufferbecause of these changes.
Speaker 2 (10:56):
And.
Speaker 1 (10:57):
I think one of the big, most important things that
you've been able to really dialin over the last, say, five, six
months.
I feel like we've beenconsistently getting at least
seven.
But I notice on your check-insyou always say your energy is
like sky high, just at the moon,when you get really good sleep.
And I'm curious to know whathave been some of the tricks or
habits or what are the bigthings that you've been able
sleep and I'm curious to knowwhat have been some of the
(11:19):
tricks or habits or what are thebig things that you've been
able to do.
I know, maybe conversations withpeople around you, I know when
you're with your family for alittle while, maybe setting some
boundaries, but I'm curiouswhat are some of the leap habits
that you've been able to buildinto your life to improve your
sleep quality, because I knowit's played probably the biggest
role in your daily energylevels.
Speaker 2 (11:39):
Yeah, if you can recall the first year we worked
together, it was failing mysleep goal for a long time.
Well, you said the key word isboundaries.
So I think I've had to work onthat and setting boundaries fair
boundaries with my family, withmy friends, and just being
honest and saying, hey, I'mgoing to go to bed early tonight
(11:59):
or hey, I'm going to call it anight, I'll see you guys
tomorrow.
You know, like I think it'sjust getting comfortable with
stating what you want, right,getting comfortable with saying,
hey, I'm going to say yes to mygoal and going to bed early and
just being honest.
And at first you and I talkedabout this for a lot.
You feel bad a little bit, butthen you end up getting used to
(12:20):
like, okay, this is what I needto do in order to get to point B
, right, and I remember how goodI feel when I do get good sleep
, have so much energy eventhrough the weekend, and I get
so much done, and so.
But it's just practicingboundaries.
You know saying, hey, I pick upa phone call, hey, I can chat
for about 15 minutes and I gotto.
(12:40):
You know, go to sleep and myfriends will always respect that
and um, and then also to uh, my, my phone.
You know we're all guilty ofbeing on our phones and
scrolling and things, and soI've had to take some time to
learn like you don't always haveto respond right away, um, and
so it's like you know it's anemergency, someone will call me,
(13:00):
and if it's a message and Ineed to respond to it tomorrow
morning, then that's fine, and Ihave a lot of friends who now
text me saying you're probablyasleep now, and so I think it's
working because they know my,yeah, they know my schedule now
and so, um, so, just putting thephone away and and I know it's
hard, I mean, I still strugglewith it too, but it's putting
the phone down, you know, anhour or 30 minutes before at
(13:23):
least, and then just getting inbed reading a book, meditating.
I've got into meditating a lotlately too, and so I have my
phone down on my nightstand asfar as possible, but I'm playing
something from YouTube and I'mjust meditating, which helped me
with work too, and so doingthat stretching right before bed
(13:43):
to foam rolling, that reallyrelaxes me and it helps me to go
to bed.
So there's a lot of littlethings that I that I do in order
to me to going to bed.
So love that and.
Speaker 1 (13:55):
I feel like a lot of people tend to feel that like,
okay, setting these boundaries,am I being selfish or to to a
degree, you kind of have to beto an extent of like in order to
really change these habits.
You do have to be a little bitselfish at times, but I will say
I feel like it is less selfishbecause you also know when
(14:20):
you're getting better sleepyou're a better person to be
around, right?
Yes, exactly your energy isbetter.
You're more fun, you know you'reless stressed out and I feel
like that's one of the mostimportant things I've noticed
personally because, by the way,I can totally relate to you
Sleep, the phone thing, beingable to go to bed at a
consistent time every night,like even to this day.
I have my moments, I have mydays, but ever since I've really
(14:42):
made sleep a priority in mylife, I've noticed these things
and I noticed I'm a much morepleasant coach to be around,
whether it's at the gym or justat home.
My energy is better andattitude is better and so I
totally can relate to you onthose things.
And I think if there's anythingI were to tell the people
listening, it's like don't beafraid to be a little bit
(15:02):
selfish at times, because inreturn.
It's going to build and makethose relationships with friends
, family, whatever even better.
So, going back a little bit towhat we've achieved, I know one
of the things that sparked thisidea of getting on the podcast
with you is that we actuallyjust hit our lowest weight since
(15:23):
working together.
So that's freaking exciting.
So I also know that you trackyour waist measurements and
stuff.
So what are some of the biggestachievements we've had since
working together?
Speaker 2 (15:34):
More like metrics, wise biggest achievements we've
had since working together.
More like metrics wise, I wouldfirst of all I've I've lost
five pounds the last two monthsor so.
I think that was awesome and Ithink it's just being consistent
as much as possible.
I've lost inches around mywaist.
I've lost at least almost twoinches off my waist and what
else.
My arms are slimming down also,which is nice, and I'm sure my
(15:57):
body fat has gone down as welland um, just overall, I just
feel really good too, like whenI'm wearing my outfits.
Now I'm like I like how thisfits, or I'm feeling more
comfortable wearing myhigh-waisted shorts, I'm tucking
in my shirt.
Um, I'm just feeling reallygood inside and out.
I really am.
But yeah, numbers are goingdown and I'm super excited about
(16:19):
that.
I think our like our goals forme to be down about 120.
I'm at 122, so we're almostthere.
Speaker 1 (16:26):
Yeah, super close, I love it.
Yeah, so I think the clothespicture you sent me the other
day ideally I'd like to attachyou here somewhere, but that
picture was amazing.
You sent me the other day.
You could see your confidence.
You were just very comfortablein your clothes.
That was super exciting, and Ithink one thing that you can't
really track with a scale or atape measure that I think is by
(16:49):
far one of the most importantthings from my perspective is
that you're eating more food.
Speaker 2 (16:55):
And.
Speaker 1 (16:55):
I feel like in the past we started at such a low
calorie amount.
We spent a lot of time buildingup your metabolism.
We got you up to building a tonof muscle.
You're by far the strongestyou've probably ever been, would
you say?
That's true?
Yeah, definitely.
And so the strength is there,the muscle's there, your
weight's lower than where westarted, and with a significant
(17:17):
amount of muscle like your quads, your glutes, your back muscles
.
It's crazy to see thosepictures side by side and on top
of that, like we were eatingmore now.
Now we're in a cut right now,so obviously our calories are a
little bit lower.
We're trying to drop that bodyfat.
But what's even better is thatthe same calorie amount.
Where we're eating now is whereyou were maintaining, if not
gaining, weight before, and nowyou're dropping pound after
(17:39):
pound every week, the samecalorie amount, and that's like
the most mind-blowing thing thatI love to see yeah, 100.
And I think my favorite partabout that is like now, once we
get you to that goal, once weget you to a more comfortable,
confident place where you'relike, okay, I am like I'll go in
a bikini anywhere andeverywhere because I'm so
(17:59):
confident right?
I think it's great because now,once we bring you back up to
maintenance, you're eating morefood than you were when we
started and being able tomaintain the healthiest, the
leanest physique that you'veever had, and that's what makes
me happy, and I think that'swhat also makes you very happy,
as well, right, definitely, Ilove food.
Speaker 2 (18:18):
It's such a foodie I remember when you, when we
dropped my calories, I was likeI'm able to do this, but uh,
yeah, I'm looking forward tothat phase.
Speaker 1 (18:28):
And you know what's crazy is, even at the calorie
amount you are in, even in adeficit, even while losing body
fat, you're still going out.
You're just you.
Just you were.
Where were you, where did youjust go on like two vacations.
Speaker 2 (18:41):
Yeah, so two weeks ago I was in Palm Desert and I
we went out to eat.
I had all the food that Iwanted.
I I didn't really hold back, tobe honest.
I had a drink, I had a littlebit of, like, ice cream at the
end of dinner.
Like I wasn't holding back, Iwanted to have a good time.
I tried everything and it fitfine.
You know, like, obviously Ihave two big bowls of ice cream,
(19:03):
obviously, but still got toenjoy the things that I like.
Speaker 1 (19:06):
So yeah, and she came back and her weight's still
dripping.
It's crazy, that's amazing.
So, carolina, it's been amazingworking with you.
I know we're so close to ourgoals.
We're still crushing it.
My question is would yourecommend taught, not told
coaching to a friend family?
Would you recommend to someoneelse, and if so, why?
Speaker 2 (19:32):
Yes, I would.
There's a lot of reasons, but Iwould say the first one is that
it's helpful to have a programin place.
It's helpful to have an expertworking with you week by week to
figure out what to do, what youcan improve on.
I've learned so much from youjust in the last two years.
I learned a lot about myselfand how I can improve in living
(19:54):
a healthier lifestyle.
And one thing I like to add isthat no one's perfect.
I'm not always consistent, andyou've always reminded me that
I'm human, and it's reallyencouraging.
I'm not a perfectionist, but Ido always like to be crushing my
goals, but I appreciate thatyou remind me that, hey, it's
(20:14):
okay if we don't do something,and it just motivates me to just
get right back onto it the nextweek.
And just being in this programhas helped me to stay consistent
with my goals.
Speaker 1 (20:26):
Thank you so much for sharing that.
Yeah Well, Carolina, it's beenan absolute pleasure working
with you.
And I'm so excited to see whatwe accomplish next.
Aside from that, is thereanything else you had on your
mind, anything else you'd liketo share?
Speaker 2 (20:39):
up consistently.
I'm working out.
When I'm on vacation, I'm notstressed about what I'm eating,
(21:03):
and so it's been such a pleasure.
Thank you so much for coachingme in the last two years.
Speaker 1 (21:05):
I really appreciate it and I made my day.
Thank you so much, carolina, Iappreciate it, and thank you so
much for taking the time to comeon the podcast today and share
your journey, and I cannot waitto see what we accomplish next.
And, as always, keep up thegood work.
Speaker 2 (21:18):
Thank you, see you later.
Bye.
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