November 3, 2024 • 48 mins
In this interview, Paige and I discuss how to unlock the secrets to optimal women's health and hormone balance!
We dive deep into the truth about women's health and hormones, revealing hidden factors that can affect your mood, energy levels, and overall well-being.
From hormonal imbalances that influence how you feel daily to essential nutrition and lifestyle choices, we explore often-overlooked aspects of women's health that can make a difference in achieving a balanced life.
We cover how stress, sleep patterns, and diet can influence your hormonal health, along with practical tips to help you regain control over your body and mind.
Get ready to take charge of your health and discover the truth that's been hiding in plain sight, empowering you to make informed decisions and live your best life.
Join us on this journey to understand and improve women's health, and don’t forget to like, subscribe, and share your thoughts in the comments below!
You can find Paige on Instagram here:
https://www.instagram.com/miss_yomo
You can learn more about Paige and her coaching services here:
https://propensityfitness.com
In This Video We Cover:
00:00 Intro: Paige Yomogida
02:30 Navigating success with a 9-5 career
07:31 Why lifting doesn't make you "Bulky"
12:00 Stop focusing on the scale
13:57 Menstrual cycle explained
22:41 Signs of high stress and how to fix it
26:02 Paige's 5 phase approach to lifelong health
31:49 How to navigate hard times
36:03 Paige's personal challenges
39:20 Navigating health and fitness as a parent
45:23 Most important piece of advice
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P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me:
https://calendly.com/tntcoaching/strategysession
FOLLOW ME ON INSTAGRAM:
https://www.instagram.com/ty.lerstuder
Also, if you’d like to see what others say about working with us check us out on Yelp:
https://yelp.to/wcgcPgoMRg
Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website:
https://betaughtnottold.com
BONUS - CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides
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 specialguest, page yomagita, and I'm
really excited for this guest.
This will be my first femaleInterview, and I'm excited
because I really think thathaving a female perspective,
especially for the female body,is Amazing and it's something
that, no matter how muchlearning I do, no matter how
(00:22):
much studying I do, you justdon't always have the same
perspective as a female herself,and I know you work with a lot
of amazing women, and so I'mreally excited to learn about
how you help your clients learnabout the journey you take them
on and some of the specifics andsome of the certain false
beliefs that a lot of women havewhen they get started on their
(00:44):
fitness journey.
So, before we get into the goodstuff number one, thank you for
coming on, and number two, Iwould love to hear your story of
what got you to become a coachin the first place.
Speaker 2 (00:55):
Yeah, thank you so much.
I'm super stoked to have thisconversation.
I feel like we always just havesuch great in-depth
conversations.
But my name is Paige Yamagitaand I have been on my fitness
journey for 10 years now, whichis crazy to think about, but it
really started back in 2013.
I've always been like an athlete.
I played soccer, I played golfin high school and then I kind
(01:16):
of had like this disorderedrelationship with food.
And you know, I think, growingup in Orange County, constantly
being in a bathing suit and justalways trying to look smaller
and smaller and smaller.
I remember like comparing andnot eating enough food in high
school.
And come to college, obviouslywe ate and drank like fish and
ended up putting on more thanjust the freshman 15.
(01:38):
And I had a friend who showedme powerlifting.
He was powerlifting at the timeand he really helped heal my
relationship with food and I sawhow powerful it was to eat to
train and gain strength and hitPRs and just like how just
impacting that was for myrelationship with food and also
my confidence.
(01:59):
So I started on that journey and, you know, five-ish years into
it I graduated with my degree infinance.
I worked in finance and assetmanagement, and I hated my life
40 hours a week and I justthought there's got to be more
to this.
So I quit my career in financewas making like $80,000 a year
or something like that anddecided to make $12 an hour and
(02:20):
become a personal trainer.
So that was 2019.
And then I took my businessonline and have been online
coaching since for the last fouror five years.
So now we're here.
Speaker 1 (02:30):
I love that.
I love that and I think one ofmy favorite and I think one of
the most amazing parts of yourjourney was actually going into
the nine to five world, becauseI feel like that gives you a
very unique perspective ofworking with people that come
from that realm and arecurrently in that realm and
don't have, whether it's thepassion or the wherewithal to
(02:56):
leave that industry, and sothey're stuck with it, they're
going to stay with it, and so Iknow navigating your health and
fitness in that nine to fiveposition can be extremely
challenging.
So, either looking back and or,if there's anything you would
change now, what skills or whatthings around the nine to five
(03:17):
do you feel are really importantfor people to instill in their
life to maintain good health andfitness, despite how
challenging or because of howchallenging working a nine to
five can be?
Speaker 2 (03:30):
I think the biggest thing right is, like the time
constraint, that you arecommitted from nine to five,
especially if you're going intoan office.
But, like nowadays, we have alittle bit more flexibility.
But I think, regardless, youhave to be prepared, like it
doesn't matter if you're goinginto an office or you're not.
I mean same thing for me.
I'm flexible and I work fromhome.
I have to have my mealsprepared, otherwise I'm not
cooking or I'm going out to eat.
(03:51):
So that's probably my number.
One thing is that I rememberwhen I was in corporate finance
and I was, you know, having a 45commute, 45 minute commute to
work and back, um, my favoritepart of the day was waking up at
three, 45 in the morning.
I would get to the gym at likefour, 15 and I would train.
I'd see my friends at the gym.
(04:11):
But that was my non-negotiablebecause it meant that I had to
get there before the marketopened, bring and pack all of my
food, which I did the nightbefore.
Eat, usually like at home, oreven something on the way.
Speaker 1 (04:22):
Eat at my desk you know I'm not going out to eat as
much with all my coworkers Um,and then on the way home, you
get home after a long day sixo'clock, maybe seven eat, go to
sleep, do it all again 100%, andI think the easiest way to
summarize that would be likefailure to plan is planning to
fail, and I think that that isactually one of the biggest
(04:45):
skills that, as coaches that Iknow you help and we help with
our clients is learning or beingable to plan ahead.
And so do you have maybe one ortwo little hacks, tricks or
some sort of tips for people?
Probably, I would say, thinkabout the ones that are probably
going to give you the most bangfor your buck in terms of
(05:06):
return on time.
What are like two things thatyou would recommend to the nine
to fivers right now that couldhelp them make that next logical
step on their fitness journey?
Speaker 2 (05:16):
I think the biggest thing is, like you said,
planning and timing in youractual schedule.
So I always have my clients, onSundays, spend 15 minutes doing
some sort of planning, whetherit's putting their workouts into
their schedule, their eventsfor the week, um, but also
blocking off the time to mealplan, and I do this to this day
for myself.
I literally will put in an hourand a half of meal prep time
(05:38):
one to two times a week, and Iusually do it on Sundays and
Wednesdays.
So after I do my groceryshopping with the menu that I
have for the week, whatever Iplan on having, I'll do my hour
and a half prep.
Whatever I make that night I'llhave for dinner.
It's good for me.
Tuesday, monday, tuesday,wednesday lunch, and then,
whatever I make for dinnerWednesday, I make enough for
Thursday, friday.
Speaker 1 (05:55):
I love that.
I feel like 100%.
I feel like that's sounderrated and, especially in
the business realm, I feel likeyou have so many things like
your boss will put a meeting onyour calendar.
You have these things pop upand I think if you just, like
you mentioned, put it on yourcalendar, I know, for even for
this podcast, I got a littleemail about blocking out the
(06:16):
calendar for this interview, soI can definitely attest to that
is absolutely true.
I believe that you actually putthese things on your calendar.
So I do think that that's suchan important thing, and I think
one of the biggest things that Isee on my end is that a lot of
people that work in nine to fivehave a hard time getting steps
in and movement because they'remost often just sitting all day.
So, aside from maybe walking orrunning on a treadmill, what
(06:42):
are some pieces of advice ortricks that you would use to
help your clients get more steps, maybe throughout the day and
or before or after their workday?
Speaker 2 (06:50):
Yeah, I think if you have the ability to work from
home and have a tread desk myclients who have a tread desk
they always hit their stepsbecause it's really easy,
especially if you're not onmeetings you can walk, you know
a few miles an hour, but if youcan, I do think it's really good
to separate yourself and if youhave the ability to either A
take a call where you're walkingaround, get outside, that is a
great way to do it or, if youhave a lunch break, eat for 10,
(07:13):
15 minutes, go for a 15-minutewalk, but also recognizing that
you can make up for it on theweekends.
I think people like forget that.
So if they only hit 6,000 stepsor something during the week,
there's no reason why youprobably can't hit 12 K and go
for a walk, you know, on thebeach or something like that on
the weekends to make up for it.
Speaker 1 (07:30):
A hundred percent and now leaving the nine to five
realm because those are, by theway, if you're not taking notes
on those things, I highlyrecommend.
But going into the next step onyour journey, which was going
into the personal training realm.
But going into the next step onyour journey, which was going
into the personal training realm, that's such a change, right?
Not only the income, but alsoyou're on your feet all day,
you're moving a lot, you'rehaving conversations with people
(07:52):
, and I know one of the bigthings that I've seen you post a
lot about, and something thatyou have been successful to a
certain extent, is lifting heavyand power lifting.
And I know, after working withhundreds of women, one of the
first things that conversationsI always have is oh, I just
don't want to look bulky and Ihate to sound like I'm mocking
(08:16):
them, but I think more so.
I really want to put an end andreally squash this fear and
this mindset that a lot of womenhave when it comes to lifting
weights.
So could you maybe discuss alittle bit about, maybe, how you
talk to these clients andinform them on the proper things
, why that this is not true, um,but also your actual
(08:38):
perspective on on that aspect.
Speaker 2 (08:42):
Yeah, I mean, I think lifting heavy is one of, like I
said, the greatest ways to healthat relationship with food,
and I think it's reallyimportant for women to
understand that strengthtraining is not just for men.
Like, we need it for our health, for our longevity and also if
you want to have a tonedphysique.
Listen, you have a lot ofmuscle mass and you have little
body fat and the only way you'regoing to increase your
(09:02):
metabolic rate is by liftingheavier, with progressive
overload and making sure thatyou're making that progress week
after week.
So I'm a big proponent of it.
I've obviously competed inpowerlifting and um been
strength training now for 10years and I don't think it's
something that I will ever giveup, like ever Um.
And I think when women arescared like, oh, I'm going to
(09:23):
get bulky, well, a lot of it is.
Oftentimes is either a you'renot eating well, so if you're
not actually dialing in yourprotein and if you are over
consuming in your carbohydratesand fats, well, guess what?
Your muscles are going to soakup glycogen stores.
So if you are lifting heavy andyou're I don't know if I can say
this eating like an asshole onthe weekends, right Like you're,
(09:44):
you're going to feel bulky,right, and so if we can dial in
that protein intake, if we canfind a balance in our
carbohydrates and our fats,you're not going to experience
that, you're going to have anawesome body recomposition and
personally, the biggest thing Inotice in my female clients is
like the literal empowerment.
Speaker 1 (10:02):
Yeah, how empowering it is to feel strong and being
able to do daily activities allon your own.
Speaker 2 (10:09):
I mean you think of it like this though like,
especially as women, like we'retaught constantly to be smaller
and smaller and smaller entirelives, and I'm not by any means
big, like I'm five one, but Ieven felt that pressure, and so
with strength training it's,it's complete opposite, right,
and you're going in there goinglike I'm I'm going to lift heavy
, like I want to grow muscle,like we're having to really
(10:30):
rewire our brain, whereas Ithink with men, like you're
taught to be bigger, right, likeyou're taught to put on muscle,
and so it's this very naturalthing, but us as women, it goes
against the grain.
Speaker 1 (10:40):
A hundred percent.
It's that programming, thatsocialization of what is
believed to be sexy.
And obviously everything comesand goes in phases, and you know
, the big butt becamepopularized, you know the Kim
Kardashians of the world, andthere's so many things that come
and go, but at the end of theday, I don't think anything is
(11:01):
more important than just beinghealthy, and I think the best
way to be healthy is to have ahealthy and fit body, and
getting strong is the best wayto get there.
And I know another thing thatthat females typically will say
is like oh, you know, I was toldthat I should just do Pilates.
Or oh, if I want to build leanmuscle, I should just do
(11:23):
lightweight and high reps.
So what are your perspectiveson those things?
Speaker 2 (11:29):
I think it's good to have a little bit of everything
in your program, right, and ifyou want to do some mobility or
you want to do some yoga orPilates, I'm sure that's great.
However, again going back to, Ithink, what most people want,
which is probably like longevity, and they want to have muscle
mass and they want to have, likeI said, that lean tone physique
(11:49):
.
You're not going to get thereby doing these little dinky
weights and Pilates.
I hate to say it, but you'renot A hundred percent.
Speaker 1 (11:57):
I completely agree and I think that, more often
than not, the body that there'stwo things I want to say.
Number one your dream body, thebody that I know you're going
to love, is going to weigh morethan you think it is.
Speaker 2 (12:14):
Yeah, I was going to say it's at least probably 10 to
15 pounds heavier than whatyou're thinking.
Speaker 1 (12:17):
And that goes into my next thing, which is, like I
feel like so many women get soobsessed with the scale, they
get so attached to this number,and I think it's really
interesting because I know a lotof women that come to me like,
oh, I want to weigh 120, becauseI know when I was 120, I was in
college, the beginning ofcollege, and I loved how I
(12:38):
looked, and all it takes is thatconversation to say, well, can
we put yourself back in thoseshoes?
Like, how did you feel aboutyourself when you were 120?
Oh well, I actually was eatingout all the time, I was drinking
all the time.
I actually couldn't reallyafford food all the time, so I
would like starve myself.
I'm like, ok, well then, well,let's reassess that number one.
But what are some other thingsyou notice?
(13:00):
Like females tend to kind ofrelationships they create with a
scale and how is this somethingthat you work on with your
clients?
Speaker 2 (13:09):
Yeah, the scale is definitely a big one, and I
think practicing having scaleneutrality is really important,
and so I personally have myclients take their weight every
single day, and the reason forthat is because I want them to
be able to step on that scaleand detach themselves and their
worth from that number, but alsoto understand the relationship
of what's going onlifestyle-wise, training-wise,
(13:31):
food-wise, sleep-wise, hormones,to understand why that number
is high.
So if it's up three poundsduring their menstrual cycle or
their luteal phase, like hey,it's probably because of a
little bit more retention, ormaybe we had a hard training
session and glycogen stores areup, or, um, maybe you didn't get
good sleep.
And so if I can teach themthose skills and we can break
(13:51):
that down on a daily basis ofwhat's happening, it allows them
to kind of detach themselvesfrom that number.
Speaker 1 (13:57):
Absolutely.
And speaking of the menstrualcycle, this is something I'm
really excited to talk aboutbecause actually very recently
you had an amazing post onInstagram for all the boys out
there, yep, kind of dumbing downthe cycle.
I can explain Number one Iwould love for you to give a you
(14:17):
know 30,000 foot view of whatthat looks like, and I love the
analogies you use in that postas well.
So I'd love to kind of helpeducate the audience myself as
well of like what that cyclelooks like.
And then I kind of want to diveinto bits and pieces within
that cycle.
Yeah, yeah.
Speaker 2 (14:31):
So my favorite way to explain the menstrual cycle,
which is 28 days for women, um,is in the context of 24 hours
for men.
So you know, as men, you guyswill wake up in the morning and
you guys are, just like I said,rock hard, pitch to tent, ready
to go.
Testosterone is knocking at thefront door.
That is how we are in ourfollicular phase.
So, after we bleed right untilovulation, estrogen is
(14:55):
increasing.
We feel really good, our skinis really clear.
We feel very energized.
This is a great time to have alaunch in your business and
stuff.
Energy is top tier.
Sleep is great.
Speaker 1 (15:06):
This is starting from when the bleeding begins.
Speaker 2 (15:09):
So this is like, yeah , like pretty much like right
after you bleed, as yourfollicular phase.
So, this will technically belike day four ish.
Okay, um, so maybe day four uptill, maybe like day 14 ish.
Everyone's cycle is a littlebit different, but that's
generally about what it is.
And so you know, this is whereyou guys start looking forward
to lunchtime, right, you're likeworking, things are good, and
you're like, all right, let's goand have some lunch, I'm gonna
(15:30):
have a burger, and we're likecool, we're going to ovulate.
So this is where you know youhave that period of time leading
up to it where you're going tobe most fertile.
We drop an egg.
It's just for 24 hours.
I think everybody thinks Idon't actually don't know what
everybody thinks there, but it's24 hours.
If you don't want to have ababy, you know, stay away from
there for the leading up, likefive, six days, cause your
(15:51):
swimmers can kind of hang outand hang out, relax in there.
So after we ovulate, this iswhere things change.
You guys are like, all right,kind of slowing down, just had
my burger, kind of want to getoff work, right, yeah, you're
like 4 or 5 o'clock, You'reready to go home and you want
your wife to make you dinner.
And this is where we enter it,right, we're in that luteal
(16:16):
phase after ovulation.
So this is days like whatever15 through 28, 30, whatever that
looks like for your woman.
We actually run hot, like wewill run up to a degree hotter
at night, and I know how men arewhen they have the slightest
temperature.
It's not fun when men are sick.
Um, it's very similar, likewe're a little bit more
(16:38):
irritable, like I'm just likeI'm not getting great sleep, and
then you want to come home, youwant to crack a beer, you want
to sit on the couch.
We also want to sit on thecouch, but instead of a beer, we
want to have dark chocolate, wewant to have ice cream.
You know, we want the sweetsand we also want you to make us
dinner.
We don't want to do anything.
So this is like a time for liketwo weeks where you really
(16:59):
don't want to like plan a launch, like your energy is just a
little bit lower, and this iswhere some people will say like,
oh, you're training, like youdon't have as much energy.
I don't quite go as far as that,just because I think, for the
sake of strength and progressiveoverload, it's important to
push through some of that and wecan't do that on a monthly
basis.
But you know, it kind of getstowards bedtime.
(17:22):
You get a little irritable, youget a little tiredable, you get
a little tired, you're ready tohit the hay.
We don't get to hit the hay, wejust end up bleeding for four
days.
So that's kind of the contextof how I like to explain it.
Speaker 1 (17:34):
Um that's an amazing breakdown, by the way yeah, and
it's really true that, like thatis what you experience on a
24-hour cycle and ours is juststretched out over 28 days and I
really love that you kind ofsprinkled in there the workout
realm of things, because I feellike all over, especially tiktok
I don't know what's up withthat stuff but everywhere you'll
(17:57):
get mixed opinions on the cycleand cycle syncing your workouts
with your cycle, and I wouldlove to get your perspective on
it.
And then I'll definitely sharesome of my learnings from
working with a lot of women.
Speaker 2 (18:12):
Yeah, I mean again going back to how we build
muscle, how we build strengthyou need to be hitting the same
exercises over and over againand you need to be periodizing
in such a way that you're makingthat progress.
If we are changing that andwe're changing exercises because
of our follicular phase andovulation and luteal, like they
say, do high intensity in thebeginning of your cycle and then
(18:35):
do Pilates and go on walks Likeyou're just not going to be
making the progress that youprobably want to see in terms of
body recomposition.
So I think what's reallyimportant is we encourage women
to listen to their bodies and tounderstand what the heck is
going on in their bodies, right?
So if you're on the couch fortwo weeks during your luteal
phase and you cannot get up thedays leading up to your
(18:56):
menstrual cycle, or you cannotget out of bed because you have
cramps, there's an underlyinghormonal imbalance that we need
to address with lifestyle theother 28 days.
So that's my whole thing isthat I'm like we can get a lot
of information, because that'sone of our biggest vital signs
as women.
We can understand really whatis going on here.
If we have an estrogen dominance, if we have unwanted hair
(19:16):
growth.
We could have high testosteroneor high androgens.
Right One in 10 women have PCOS.
It's our responsibility todayto understand how that affects
women and how to programaccordingly and how to make them
or encourage them to listen totheir body during that that was
phenomenal answer and I couldn'tagree more.
Speaker 1 (19:33):
I feel like I have had clients in the past who,
during certain phases of theircycle, they'll come into the gym
and they'll say, tyler, I'mreally not feeling it today and
we still follow the same workout.
It just means we might back offthe, the, the, the weight a
little bit, or we may increasethe reps a little and then bring
the weight down.
Whatever it is, we make aslight adjustment on the day,
(19:55):
but typically it's like one ortwo days max, unless, like you
mentioned, I do feel like theseswings and these really low days
are even lower and the highdays are even higher, sometimes
when you're in an unhealthystate and would you agree with
that?
Absolutely Okay.
And so I also have otherclients that are like oh you
(20:18):
know what, during my cycle, Idon't really notice a difference
at all, and they willcompletely lift, perfectly fine,
and not really notice thedifference.
I have other clients that arelike, every other two weeks when
she goes after the ovulationphase, she notices every single
time it's like, okay, we have toback off just a little bit.
(20:39):
It's just bringing the hairdown on the intensity.
And then during those other twoweeks are where we really push
hard.
We're hitting PRs and we'rechasing those things in the gym.
So I think the best way yousaid it was listen to your body.
Speaker 2 (20:52):
Yeah, I mean from my perspective as well, with
training.
I have a pretty funny video onmy Instagram too, pretty deep
down.
But, like I remember, I went inand I was like according to
this cycle syncing bullshit Ishouldn't be able to be strong
today Cause I am in my lutealphase or I just started bleeding
or something like that.
And then I went in and I pulledlike three, oh, eight for two,
and so I was like, yeah, andafterward I was like this is
(21:14):
such BS.
You know what I'm saying.
And so not to say that youaren't tired during your luteal
phase or menstrual cycle, butlike, listen to your body and
hey, if you need to, you knowyou're going to start your cycle
, which I'm a big fan oftracking your cycle just take a
rest day and then go and trainthe next day or go on a walk
that day.
It doesn't mean that we shouldbe bedridden where we're not
doing any movement.
Speaker 1 (21:33):
A hundred percent.
And when it comes to theworkout side of things, I know
again you work with a lot ofamazing women and I'm curious
how many days a week do you onaverage have your clients work
out?
Do they all follow a similarlystructured program?
Is it five, four, three, two,six days a week?
What is a typical program orfor your clients kind of look
(21:56):
like?
Speaker 2 (21:56):
We normally range between three to five.
If I have a client that's awoman that is, you know, maybe
dealing with some hormonalimbalances or maybe has like a
lot of stress on the body, I'llactually pull them typically
back.
I see this a lot with women.
We put chronic stress on thebody, typically under eating and
even sometimes over training,and if that's the instance,
especially if they're comingfrom high intensity orange
(22:17):
theory, berries, bootcamps,things like that I dial back
intensity a ton and then Iactually put them on more of a
restorative phase where maybeit's, you know, three days a
week or four days a week, butmaybe we're dialing back it to
two sets only and maybe we'redoing higher reps.
So if I can understand thebiofeedback there, then once
they're in a good state I canstart to kind of progress them
(22:38):
and start adding in a day or two100% and kind of.
Speaker 1 (22:42):
Actually I did want to touch on that specifically
stress and cortisol.
I actually had a few clientsrecently do hormone tests and
they did a full panel ofeverything thyroid and cortisol
and literally everything vitaminD and one of my clients in
particular got back her testresults and her stress is like
(23:05):
through the roof and I wasamazed by it.
And what's interesting is she'sa very high level female and
you know she has an executiverole in business and my question
is is like OK, typically whenshe goes through this stress,
she doesn't actually feel itLike she doesn't feel stressed
(23:28):
out.
No, so I kind of want to havelike a two-parter One is this
bad from your understanding?
And number two, how would youaddress this?
Naturally, and then maybe froma supplemental perspective, what
are some other things thatyou've seen to be helpful in
this?
Naturally, and then maybe froma supplemental perspective, what
are some other things that youhave seen to be helpful in this
situation?
Speaker 2 (23:46):
Yeah, I mean being a business owner and power lifter,
I've operated out of highstress and I'm high functioning
in it, and that's just um whatyou learn to do, especially if
that is something that's beenmodeled to you.
It's probably one of thosethings where she's she's going
to do it no matter what.
But here's the thing that youcan start to pay attention to is
that biofeedback of, like youknow, is she retaining a lot
(24:09):
more water?
Does she start to have the moonface right, the cortisol face?
Does she have intense cravings?
Is she waking up between two to4am, like?
Those are all the things,symptoms wise, that you can
identify as high cortisolwithout getting the blood work
done.
And from there, my biggest thingthat I always target first is I
pull training back, and it'salways scary because they're
(24:32):
like I think I need to work outmore.
Right, they have that grip oneverything but pull back
training.
And then I actually, from anutrient perspective, I focus a
lot on minerals, so I actuallywill have them.
Take a look at their sodium,potassium and magnesium um
relation.
Most of the time, women arevery under on.
I mean, most of the populationis under on magnesium, but
potassium as well, and so I'veseen numbers where it's like
(24:53):
somewhere between 800 milligramsto 1,000 or maybe 1,500 a day.
But if you can start pushingthat up into the 3,000 and
usually dial back that sodiumyou've heard of adrenal
cocktails and things like thatthat can be actually very
powerful for pulling cortisoldown and you'll start to see it
where they actually startsleeping throughout the night.
They're not waking up to use therestroom.
(25:13):
It's one of those things wherethey think that it's like not a
big deal, like, oh yeah, I justget up a few times a night to
use the restroom and I'm like no, no, no, that's not normal.
Right, it's common, not normal.
So that's like one of the bigones that we do.
And then also looking at theingredients, like in food, I try
not to be like too restrictivebecause I do follow a flexible
dieting method.
However, if we can start seeingwith high cortisol, you
(25:36):
probably are going to startseeing gut issues.
And if they're experiencingIBSC or IBSD or C, right, that's
where you can start to identifyIBS-C or IBS-D or C.
Right, that's where you canstart to identify, okay, what
ingredients are in your food andcan we start pulling out some
of those that are causing someof that inflammation and
retention.
Speaker 1 (25:50):
This is exactly why I wanted Paige on here.
You are a wealth of knowledge.
This is phenomenal.
I'm learning.
Thank you so much.
That actually was extremelyhelpful and I know my client
will listen to this and she'llget a ton of value from that.
So, um, I'm excited to kind ofimplement those things and I it
sounds like you mentioned thatthis is stuff that you do with
your clients as well.
(26:11):
So I know from my understandingyou do walk your clients
through a little bit of like aspecific process.
I know obviously it's moldedand shaped to the each
individual right, but what doeslike a standard journey look
like when a client comes intoyour program?
Like what kind of process doyou kind of walk them through to
get them to from where theywant to be to, or from where
(26:32):
they are right now to where theywant to be?
Speaker 2 (26:33):
Yeah.
So we use a five phase approach.
The first step is an auditphase.
So come in, we look at yourhealth constitution, your past
dieting history, what yourcurrent training looks like,
your current supplements, etcetera, and then from there I
would say probably 80 to 90% ofmy clients I'll take through a
reverse diet, unless there'ssomebody who is like very much
(26:54):
overweight.
That's sometimes where I'm like, ah, we probably just need to
go straight into some sort ofdieting phase.
But oftentimes, especially ifit's a body recomposition goal
or, um, even like healing yourgut and things like that, I
oftentimes will take themthrough that reverse dieting
phase, which is my phase twoautomate.
And during that automate phaseis where we focus on really
dialing in the habits, theconsistency, um, you know, doing
(27:17):
the same following the sametraining program, and then that
usually can take four to sixmonths.
Yes, I will push food with myclients way longer than they
will allow me to oftentimes, butit's for their own good.
And, for example, I just had aclient that I was just talking
with.
She came in, she wants to lose20 pounds and she was having
about 1700 calories, but thereality of it is, is that like
(27:39):
what?
My option is to drop her into adieting phase in the very
beginning and drop her to 1400calories when she's already low
energy and not sleeping well it.
That would be doing her adisservice.
So you know, the first three,four months I told her to hang
on tight.
I was like we're going toincrease food.
So we've increased our foodfrom 1700 calories to 2,500 in
(28:01):
three and a half four months andthe scale came down three
pounds.
Speaker 1 (28:06):
Amazing.
Speaker 2 (28:06):
So now we've taken stress off of the body and now
either a we could put her into abuilding phase.
She's already got a lot ofmuscle, so it's not necessary
and that would be my phase threeaccelerate, um, but then we go
into the actualized phase.
So to me that's the fat lossphase and that is where I'll
drop her into a slight deficitand we can kind of start to
increase steps.
But by that time all of ourhabits and things are already
(28:28):
automated.
So it's not like it's a shockto the body.
And I'm not saying like, hey,you're doing two K steps, now
you're doing 12.
It's like, hey, you've alreadybeen doing, you know, six to
eight this week, we're going todo eight to 10 and I'm going to
cut a little bit of your rice.
It's not rocket science.
Drop them into that deficit,see how their body responds and
diet them down for you know, 12to 16 weeks and then from there
(28:50):
reverse, diet the metabolismback.
Everybody, I feel like, skipsthat step.
Or people who have done dietingin the past is.
They're just like, oh, I got tomy dieting weight and they
forget that their metabolism hasdown regulated.
So you need to upregulate themetabolism after, and that's my
fifth phase, the assess phase,and then from there decide okay,
cool, is this client, you know,independent enough to go on
their own, or do we want to gothrough a second dieting phase?
(29:11):
And that's where it gets reallyfun.
Speaker 1 (29:13):
Absolutely.
I love that and I think thebest coaches that I know and
that I've met all have a processand it's like predictable, and
it also paints the picture ofwhat to expect, and I feel like
a lot of people start theirjourneys with improper
expectations.
And so I know you've been doingthis for a while.
(29:35):
I know you've worked in thisindustry for a while and they've
worked with so many differentpeople.
On average, how long would yousay you've seen it takes people
to go from that position of likeI have no freaking clue what
I'm doing right now to I'm sofucking confident to go off my
own and do this for the rest ofmy life, just because I want it
(29:57):
to be realistic, because I don'twant people to think that
happens in three or six months,because that is absolutely never
the case.
Speaker 2 (30:04):
I would say two to three years.
Speaker 1 (30:10):
I agree 100%.
Speaker 2 (30:11):
I look back and I have a couple of clients right
now that are at that point.
I have one that lost 30 poundsand I think she was a year and a
half.
She came back twice, two yearsprobably.
Another one I've had for aboutthree years and she's ready to
go and I feel confident.
I'm like, yeah, you got this,like I feel good about this
because my check-ins get easierwith her.
(30:32):
A lot of your check-ins.
When you get to that point,it's things are good, protocols
are good.
You just got to keep going.
Speaker 1 (30:39):
You just need time you know A hundred percent.
And along that journey, I thinkthat it's inevitable that in a
six month timeframe we haven'tgone through all the holidays
together, we haven't gonethrough all the life experiences
together, and sometimes justhaving that extra bit of one
accountability but two someoneto help you navigate through
(31:00):
those things is super helpful.
And so I do think the at leasta full year is where I see most
people like the most successfulclients I've had were I trained
them four years ago, five yearsago and some people that I could
still call to this day and callthem and say hey, what's up,
how are things going?
And I'm like waiting is a delay.
And they're like, oh, I'm stillworking out three days a week,
(31:20):
just like you taught me.
I'm still crushing my proteingoal.
I've been moving every day.
Like that's how I gauge mysuccess.
First off is like if I can calla client in five, 10 years and
they're still having thosehabits.
And then there's those peoplethat I also know that like they
probably stopped a little tooearly and they face these
challenges that they're unsurehow to navigate.
Well, number one I tell themonce I'm your coach, I'm always
(31:42):
your coach.
So if you have a problem or youneed some help.
You have a question, just reachout.
And I think that one of thethings that I would love to dive
into a little bit is, like someof these challenges that
clients face that are notnecessarily the numbers or the
logistics, like the metrics,what are some of the bigger
(32:03):
challenges you find that clientsface, not only in the program
but also after?
Speaker 2 (32:09):
Yeah, like you said, I think it's important to go
through all of those lifechanges and stressors.
I was just on a discovery callthis morning and she was saying
how every time she goes toMexico, she falls off track and
it sets her back like months ata time.
And so I was like, okay, well,that's the sticking point that
we have to like overcome, right?
Because you now have thisbelief that's almost hardwired
(32:31):
into your brain that every timeI go to Mexico, I fail.
So what we need to do is weneed to start conditioning you
to win.
How do you go to Mexico and winand come back?
If I can walk you through thatand start to teach you that and
rewire that new pathway in yourbrain, you're now going to go on
other trips and recognize thatyou can win.
And it's the same thing whenyou go through grief, you go
(32:54):
through a breakup, you gothrough a job change.
If you need support goingthrough that, there's nothing
wrong with asking or saying Ineed support.
But essentially, what we justneed to do is start stacking W's
.
That way, two, three years downthe line, when you've gone
through multiple of thoseexperiences, you have the tools
and you have the equipment to betotally unfazed by it.
Speaker 1 (33:15):
Absolutely and I heard this on a post you
literally I think it wasyesterday or the day before and
it's something I constantlyrepeat to my clients as well,
which is that you should bestarting your journey, if you
haven't already when you're busyreally crazy I know I have
(33:39):
these three vacations coming upit's like that's the best time
to start, when you, if you startwhen life is busy, when life is
difficult, when you're goingthrough some things, you already
know how to navigate throughthat so that on the other end,
when life gets easy, oh, you canreally put your foot on the gas
and really make some insane andamazing progress.
And then, when life gets hard,again you've been there before,
so you already know how tonavigate through that and it
(34:00):
just makes the journey so mucheasier in the longterm.
And so I know when life getshard, it can be hard to navigate
.
It can be a challenge to kindof make these adjustments.
Now I've seen coaches that taketwo approaches.
It's kind of like the willpowerpush yourself through.
(34:21):
You got this girl.
Then there's the other sidewhich is like okay, let's make
these fine tuning adjustmentsright, shit's really tough right
now.
It's really hard for you tomake it to the gym five days or
three days.
What kind of adjustments do youtypically help people make or
navigate when they have theserough events come up, these hard
times, these really difficultchallenges they're facing, such
(34:43):
as a loss in the family?
Speaker 2 (34:45):
a breakup.
Speaker 1 (34:48):
How would you help them navigate through that?
Speaker 2 (34:50):
I think the number one thing is just reiterating
that you have to hold space forthe duality of being busy or
going through hard stuff andyour health.
If it's an, or statement, youwill continue to struggle with
this forever and it'll always beI'm busy or I can do this, and
it just reinforces that all ornothing mentality.
So now you're starting to lookat an and, which means that
(35:11):
we're looking at a spectrum.
So if you can't make it fivedays, can you make it three?
Okay, I can't make it three,can you do two?
Right, it's just like what issomething that you can do with
that nine out of 10 confidence?
So I always work back and forthwith my clients to ask them like
, what is something that you cannine out of 10 confidence do
this week?
And sometimes it's just hey,I'm going to drink my water,
cool, drink your water this week.
(35:33):
You know what I'm saying.
Like, but don't throweverything out.
It's a sabotage thing, too,that you got to like touch on
where it's like yes, okay, ifyou're driving and one of your
tires goes out, do you slash theother three or do you repair
your tire and get back on theroad?
Speaker 1 (35:47):
Yes, that's like one of the biggest lessons, too,
that I feel like I have torewire a lot with with women, is
that sabotage aspect 100% andthat kind of ties back into,
like I know you've had anamazing fitness journey and I
(36:13):
know that any human faces theirown challenges, so I'm curious
what are?
What was or has been thebiggest challenge you faced on
your own health and fitnessjourney?
Speaker 2 (36:18):
the biggest challenge you faced on your own health
and fitness journey?
Yeah, that's a really goodquestion.
Um, I think the biggest thingis being a business owner and
pushing in business while alsotrying to see the strength gains
or the body compositionprogress.
Um, I just went through my ownpersonal experience earlier this
year where I went through wehad lost.
(36:39):
Last year I was dating someone.
There was breakup and then kindof fell into a little bit of
that depression.
I also had mold exposure, whichplayed a big role in that.
There was some life changes, Imoved and so it just kind of
felt like one thing after theother.
And I just remember hitting apoint, kind of in January, where
(37:00):
I was like man, I just had mybiggest month in business and I
started asking myself likewhat's the point?
And it got kind of dark.
To be completely honest and Isay it because I think some
people look at what I do andthey're just like oh, you're
just always good, you alwayshave it together, and I'm like,
I'm like human, I'm very human.
I went through a very, verydark time of asking what's the
(37:21):
point and I just realized that Iwas like oh my God, I like need
some support right now.
Like I know what to do, I knowhow to train, I know how to eat,
I know how to do these things,but like I need someone to hold
me accountable to it.
So I ended up hiring a coachand I had someone who really
helped me with my nervous system.
So that was where I learnedalso a lot of my information
about, like bringing my cortisoldown.
(37:42):
Really, like I had to take apullback season.
So I went from having myhighest month in business, in
which I probably would have justdoubled down and kept going
because it was January, you know, sign the most clients or
whatever.
But I was like I'm unwell, solike I need to take care of me,
and I think for other clientswho constantly put everything
else or everyone first, um wasjust recognizing that.
(38:05):
I was like it's okay, I need totake care of me and this is
going to benefit everyone in thelong run.
So I pulled back for threemonths, took care of my mental
health, I released the pressureof hitting, you know, certain
targets with business.
Um, I took a just full pullbackon my training.
I had just competed in Februaryand I just said, ah, screw it,
like I don't care, I'm not goingto chase these PRS and I took
(38:27):
so much stress off of my bodythat during that time I actually
saw body compositionimprovements because I wasn't
retaining as much cortisol.
Face, you know thatinflammation and retention,
everything kind of came down.
And then I shot forward.
In April, may, June I justpicked up the pace again.
June had my biggest month,bigger than December.
Speaker 1 (38:50):
And so it's just kind of having trust in that process
that you got seasons for pushand pull 100% Something I pulled
up, by the way.
Thank you so much for sharing,because I feel like there will
be a lot of women out there thatcan relate to your story and
maybe are going through thatright now and, like you said,
everything's cyclical, likethere are going to be seasons
where you do really have theopportunity to put the foot on
the gas and go balls to thewalls and go hit some crazy prs.
(39:12):
Yeah, feel and look your best,and there's also times where you
really need to pull back.
There's also times where youreally need to take that step
back and I've seen people onboth extremes where it's really
hard to convince them to pullback.
But then there's also thepeople that are actually afraid
to take the first step becausethey believe it's being selfish,
especially the moms that I workwith.
(39:33):
They're afraid that they don'twant to put themselves first.
They are afraid that it'sselfish of them to put
themselves first in certainsituations.
So how do you have thatconversation with a female who's
a mom maybe even a single momand taking care of one to two
kids and just is really having ahard time fully committing to
(39:56):
their health because of thesacrifice they may take.
Speaker 2 (40:00):
I think the biggest thing is asking them what it
would feel like six to 12 monthsdown the line when they feel
their best.
Right, because, like in thismoment in time, they think that
they're doing their best byputting their kids first, but if
they're not taking care oftheir bodies or their mental
health or their nutrition I meannot to get very dark and morbid
(40:20):
, but I'm like you got to bearound for a long time, yes,
like from a longevity standpoint, like why do we feel like this
is doing our kids any serviceright now?
And then, secondly, I'm likeokay, but imagine if you're 30
pounds down and you're confidentand you can run around with
your kids more, if you can throwon a bathing suit anytime that
they want to go to the pool andyou're not freaking out about it
(40:41):
.
Like it's so much moreopportunity for the kids and for
your husband or your wife oryour friends, when you feel your
best, when you can give yourbest.
Speaker 1 (40:52):
That's the biggest thing, and I also know uh well,
by the way, a hundred percentagree with you and I think that
I know personally from workingwith a few moms, many moms
actually when they putthemselves first, they also can
enjoy their life more and theyalso set a good example for
their kids and they also aregoing to have more energy to do
(41:16):
those things to play with theirkids.
And so, speaking of kids, I alsoknow there's a population of
women out there who are afraidof what might happen when they
get pregnant, of when they'relike, oh I am fit, or I'm afraid
that all of my results aregoing to go.
You've worked with somepregnant women before and
(41:37):
through the before and afterduring phase.
So just curious I know theremay be someone listening that is
pregnant or is getting pregnant.
By the way, I have like oneclient specifically I'm thinking
of, who just very recently ispregnant.
I'm curious, how do younavigate or how do you change
coaching and change likeworkouts and some?
(41:58):
of the nutrition things whenthey go into the first trimester
of being pregnant.
Speaker 2 (42:02):
Yeah, the first trimester, I think, is the
toughest to coach people throughUm, which is also why it's nice
if you want to have a strong,fit, healthy pregnancy and or
bounce back, start this waybefore you want to have a kid,
like, yes, you don't want to bedealing with this and trying to
like, build new habits with,like this whole new life.
Um, so a lot of my clients whoare trying to conceive we nail
(42:24):
this and get fat loss done, sothey go into a pregnancy really
healthy.
And then when they're in thatfirst trimester, you know,
typically they're dealing with alot of food aversions and at
that point I'm just kind of like, all right, like you know what
you should be eating, do whatyou can.
And then, as far as training,we typically will pull back a
little bit.
Maybe we're doing a little bitmore walks and things like that,
just because they are prettyfatigued.
But once you hit that 13, 14weeks is where we try to ramp
(42:48):
things back up and I will saythat like this is the most
anabolic state your body's evergoing to be in as a woman
no-transcript, if you're stillstrength training during it.
(43:09):
I mean a lot of my friends whostrength train during it.
They have pretty um, I want tosay easy deliveries, but easier
than somebody who's not used tothe pain.
Speaker 1 (43:18):
Statistically speaking, 100%.
Yeah, the pregnancies that arethe clients I know that I have
worked with that are startedworking out before I know.
I have one client in particularwho has had two kids since
working with me and stillworking with me today and it's
like going into her firstpregnancy.
It was a lot easier alreadyhaving that foundation, her
(43:40):
bounce back literally like Ithink it was eight or nine
months after her first child wasback in, almost even in a
better place than where we werebefore her pregnancy started,
and again with the second it wasjust so much easier going
through the journey and comingback out of it looking and
feeling her best again as a momof two kids.
It's like that is extremelyimpressive, but also just
(44:02):
something to keep in mind thatif you do want to have kids, it
will probably make the journeyeasier and all easier in your
mind, your mental state of howyou look and feel as well, if
you already set that foundationgoing into it.
Speaker 2 (44:15):
I will tell you this.
I just had a client who I'veworked with for the last like
three years.
She came after her, or she cameto me after her second kid and
didn't have any intentions ofhaving a third one, but she
started going through full bodyrecomp.
I jacked up her food intake.
She started lifting heavier.
She was up to like 2,600calories, 2,700, beautiful body
(44:35):
recomposition, and then she wasfeeling so good she got pregnant
.
And I see this all the time.
I see it with a lot of my womenwhere they're like I'm feeling
good, my husband thinks I lookhot and sure enough, boom, they
get pregnant.
She was like, oh my God, I justput all this work in and I was
like don't worry.
I was like you're going tobounce back and this is going to
(44:58):
be.
She was one 55.
We pulled her all the way backdown to one 27, one 28.
She's been increasing her foodthis entire time.
Her baby's now maybe two yearsold, so we're two years
postpartum and she's maintaining132 pounds and she's eating
2,800 calories.
Speaker 1 (45:16):
Mom of three, working , working too so amazing, yeah,
so I think I pretty much touchedon all the major bases that I
really wanted to discuss today.
We talked about your process,your journey, how many different
things you've experienced onyour own fitness journey, as
well as a lot of the things thatyour clients experience.
I think your breakdown of themenstrual cycle was phenomenal.
(45:40):
That really helps me, but also,I hope a lot of people list you
.
You all listening are getting abetter understanding of how
that all works, how to navigatethrough those certain times.
And I do have one last questionfor you.
So it's a tradition on mypodcast, I ask one question and
it is the taught, not told,podcast, and I think, no matter
what, I want someone to walkaway with one thing that's
(46:02):
really important, reallyimportant for them to learn and
to implement into their life.
So my question is if you couldonly teach your clients one
skill or habit that would havethe single greatest impact on
their health and quality of life, what would it be?
Speaker 2 (46:16):
Flexible dieting.
Speaker 1 (46:18):
Can you elaborate?
Speaker 2 (46:20):
I would teach my clients how to eat and nourish
their body, whether they aregoing through a maintenance
phase, dieting phase or reversedieting phase, but really
teaching people how protein,carbs and fats interplay and how
they impact not only yourphysique but your performance,
your energy and your health 100.
Speaker 1 (46:40):
I did actually have one more thing now.
Do you, you coach with macros,right?
Yes, okay, can you explain tome why you feel macro tracking
is best for you and your clients?
Speaker 2 (46:59):
majority of people that come to me say I don't know
what to eat and I don't knowhow much.
I think if you want to get frompoint A to point B and you want
to do it the most effectively,the most efficiently, track your
macros because it's just purelybased off of science.
So I like to use that,especially in the beginning, to
teach people how much you knowprotein looks like four ounces,
six ounces.
To teach people how muchprotein looks like four ounces,
(47:21):
six ounces.
What proper carbohydrates willlook like pre post-workout
Usually I show people how muchthey're over-consuming in fats.
It's usually the biggest one.
They taste the best and theyadd up the quickest.
So that is why I use thatmethod.
But my whole goal at the end ofit is to integrate that into an
intuitive eating lifestyle.
So I don't personally track mymacros all the time year round.
Speaker 1 (47:45):
Like.
Speaker 2 (47:46):
I don't live by that Um, but I will say I'm in a
dieting phase right now.
It's the fastest way to getthere, it's the most efficient
while still having flexibility.
Speaker 1 (47:54):
Amazing.
Thank you so much.
And lastly, page, I would loveto know where people can find
you Um the way.
If you are listening to thisright now, please do me a favor
and go send Paige a message andthank her for all this amazing
information, but please let themknow where they can find you on
social media platforms andwhat's the best way to reach S
(48:14):
underscore Yomo Miss.
Speaker 2 (48:15):
Yomo Um, and then my business is called propensity
fitness.
You can check out propensityfitnesscom.
Um, but that is pretty muchwhere I'm at on Instagram.
Speaker 1 (48:30):
Thank you so much for coming on the podcast page.
I really appreciate it.
Uh, I got a ton of value, so Iknow everyone listening will get
a ton of value from this aswell.
Is there any last words youhave for the people out there
trying to get healthy and fit?
Speaker 2 (48:42):
Eat your protein and lift heavy.
Speaker 1 (48:44):
Let's go.
Thank you again, paige, Ireally appreciate you.
Thank you, peace.
Welcome back to the taught, not told podcast, and
I'm here with a very specialguest, page yomagita, and I'm
really excited for this guest.
This will be my first femaleInterview, and I'm excited
because I really think thathaving a female perspective,
especially for the female body,is Amazing and it's something
that, no matter how muchlearning I do, no matter how
(00:22):
much studying I do, you justdon't always have the same
perspective as a female herself,and I know you work with a lot
of amazing women, and so I'mreally excited to learn about
how you help your clients learnabout the journey you take them
on and some of the specifics andsome of the certain false
beliefs that a lot of women havewhen they get started on their
(00:44):
fitness journey.
So, before we get into the goodstuff number one, thank you for
coming on, and number two, Iwould love to hear your story of
what got you to become a coachin the first place.
Speaker 2 (00:55):
Yeah, thank you so much.
I'm super stoked to have thisconversation.
I feel like we always just havesuch great in-depth
conversations.
But my name is Paige Yamagitaand I have been on my fitness
journey for 10 years now, whichis crazy to think about, but it
really started back in 2013.
I've always been like an athlete.
I played soccer, I played golfin high school and then I kind
(01:16):
of had like this disorderedrelationship with food.
And you know, I think, growingup in Orange County, constantly
being in a bathing suit and justalways trying to look smaller
and smaller and smaller.
I remember like comparing andnot eating enough food in high
school.
And come to college, obviouslywe ate and drank like fish and
ended up putting on more thanjust the freshman 15.
(01:38):
And I had a friend who showedme powerlifting.
He was powerlifting at the timeand he really helped heal my
relationship with food and I sawhow powerful it was to eat to
train and gain strength and hitPRs and just like how just
impacting that was for myrelationship with food and also
my confidence.
(01:59):
So I started on that journey and, you know, five-ish years into
it I graduated with my degree infinance.
I worked in finance and assetmanagement, and I hated my life
40 hours a week and I justthought there's got to be more
to this.
So I quit my career in financewas making like $80,000 a year
or something like that anddecided to make $12 an hour and
(02:20):
become a personal trainer.
So that was 2019.
And then I took my businessonline and have been online
coaching since for the last fouror five years.
So now we're here.
Speaker 1 (02:30):
I love that.
I love that and I think one ofmy favorite and I think one of
the most amazing parts of yourjourney was actually going into
the nine to five world, becauseI feel like that gives you a
very unique perspective ofworking with people that come
from that realm and arecurrently in that realm and
don't have, whether it's thepassion or the wherewithal to
(02:56):
leave that industry, and sothey're stuck with it, they're
going to stay with it, and so Iknow navigating your health and
fitness in that nine to fiveposition can be extremely
challenging.
So, either looking back and or,if there's anything you would
change now, what skills or whatthings around the nine to five
(03:17):
do you feel are really importantfor people to instill in their
life to maintain good health andfitness, despite how
challenging or because of howchallenging working a nine to
five can be?
Speaker 2 (03:30):
I think the biggest thing right is, like the time
constraint, that you arecommitted from nine to five,
especially if you're going intoan office.
But, like nowadays, we have alittle bit more flexibility.
But I think, regardless, youhave to be prepared, like it
doesn't matter if you're goinginto an office or you're not.
I mean same thing for me.
I'm flexible and I work fromhome.
I have to have my mealsprepared, otherwise I'm not
cooking or I'm going out to eat.
(03:51):
So that's probably my number.
One thing is that I rememberwhen I was in corporate finance
and I was, you know, having a 45commute, 45 minute commute to
work and back, um, my favoritepart of the day was waking up at
three, 45 in the morning.
I would get to the gym at likefour, 15 and I would train.
I'd see my friends at the gym.
(04:11):
But that was my non-negotiablebecause it meant that I had to
get there before the marketopened, bring and pack all of my
food, which I did the nightbefore.
Eat, usually like at home, oreven something on the way.
Speaker 1 (04:22):
Eat at my desk you know I'm not going out to eat as
much with all my coworkers Um,and then on the way home, you
get home after a long day sixo'clock, maybe seven eat, go to
sleep, do it all again 100%, andI think the easiest way to
summarize that would be likefailure to plan is planning to
fail, and I think that that isactually one of the biggest
(04:45):
skills that, as coaches that Iknow you help and we help with
our clients is learning or beingable to plan ahead.
And so do you have maybe one ortwo little hacks, tricks or
some sort of tips for people?
Probably, I would say, thinkabout the ones that are probably
going to give you the most bangfor your buck in terms of
(05:06):
return on time.
What are like two things thatyou would recommend to the nine
to fivers right now that couldhelp them make that next logical
step on their fitness journey?
Speaker 2 (05:16):
I think the biggest thing is, like you said,
planning and timing in youractual schedule.
So I always have my clients, onSundays, spend 15 minutes doing
some sort of planning, whetherit's putting their workouts into
their schedule, their eventsfor the week, um, but also
blocking off the time to mealplan, and I do this to this day
for myself.
I literally will put in an hourand a half of meal prep time
(05:38):
one to two times a week, and Iusually do it on Sundays and
Wednesdays.
So after I do my groceryshopping with the menu that I
have for the week, whatever Iplan on having, I'll do my hour
and a half prep.
Whatever I make that night I'llhave for dinner.
It's good for me.
Tuesday, monday, tuesday,wednesday lunch, and then,
whatever I make for dinnerWednesday, I make enough for
Thursday, friday.
Speaker 1 (05:55):
I love that.
I feel like 100%.
I feel like that's sounderrated and, especially in
the business realm, I feel likeyou have so many things like
your boss will put a meeting onyour calendar.
You have these things pop upand I think if you just, like
you mentioned, put it on yourcalendar, I know, for even for
this podcast, I got a littleemail about blocking out the
(06:16):
calendar for this interview, soI can definitely attest to that
is absolutely true.
I believe that you actually putthese things on your calendar.
So I do think that that's suchan important thing, and I think
one of the biggest things that Isee on my end is that a lot of
people that work in nine to fivehave a hard time getting steps
in and movement because they'remost often just sitting all day.
So, aside from maybe walking orrunning on a treadmill, what
(06:42):
are some pieces of advice ortricks that you would use to
help your clients get more steps, maybe throughout the day and
or before or after their workday?
Speaker 2 (06:50):
Yeah, I think if you have the ability to work from
home and have a tread desk myclients who have a tread desk
they always hit their stepsbecause it's really easy,
especially if you're not onmeetings you can walk, you know
a few miles an hour, but if youcan, I do think it's really good
to separate yourself and if youhave the ability to either A
take a call where you're walkingaround, get outside, that is a
great way to do it or, if youhave a lunch break, eat for 10,
(07:13):
15 minutes, go for a 15-minutewalk, but also recognizing that
you can make up for it on theweekends.
I think people like forget that.
So if they only hit 6,000 stepsor something during the week,
there's no reason why youprobably can't hit 12 K and go
for a walk, you know, on thebeach or something like that on
the weekends to make up for it.
Speaker 1 (07:30):
A hundred percent and now leaving the nine to five
realm because those are, by theway, if you're not taking notes
on those things, I highlyrecommend.
But going into the next step onyour journey, which was going
into the personal training realm.
But going into the next step onyour journey, which was going
into the personal training realm, that's such a change, right?
Not only the income, but alsoyou're on your feet all day,
you're moving a lot, you'rehaving conversations with people
(07:52):
, and I know one of the bigthings that I've seen you post a
lot about, and something thatyou have been successful to a
certain extent, is lifting heavyand power lifting.
And I know, after working withhundreds of women, one of the
first things that conversationsI always have is oh, I just
don't want to look bulky and Ihate to sound like I'm mocking
(08:16):
them, but I think more so.
I really want to put an end andreally squash this fear and
this mindset that a lot of womenhave when it comes to lifting
weights.
So could you maybe discuss alittle bit about, maybe, how you
talk to these clients andinform them on the proper things
, why that this is not true, um,but also your actual
(08:38):
perspective on on that aspect.
Speaker 2 (08:42):
Yeah, I mean, I think lifting heavy is one of, like I
said, the greatest ways to healthat relationship with food,
and I think it's reallyimportant for women to
understand that strengthtraining is not just for men.
Like, we need it for our health, for our longevity and also if
you want to have a tonedphysique.
Listen, you have a lot ofmuscle mass and you have little
body fat and the only way you'regoing to increase your
(09:02):
metabolic rate is by liftingheavier, with progressive
overload and making sure thatyou're making that progress week
after week.
So I'm a big proponent of it.
I've obviously competed inpowerlifting and um been
strength training now for 10years and I don't think it's
something that I will ever giveup, like ever Um.
And I think when women arescared like, oh, I'm going to
(09:23):
get bulky, well, a lot of it is.
Oftentimes is either a you'renot eating well, so if you're
not actually dialing in yourprotein and if you are over
consuming in your carbohydratesand fats, well, guess what?
Your muscles are going to soakup glycogen stores.
So if you are lifting heavy andyou're I don't know if I can say
this eating like an asshole onthe weekends, right Like you're,
(09:44):
you're going to feel bulky,right, and so if we can dial in
that protein intake, if we canfind a balance in our
carbohydrates and our fats,you're not going to experience
that, you're going to have anawesome body recomposition and
personally, the biggest thing Inotice in my female clients is
like the literal empowerment.
Speaker 1 (10:02):
Yeah, how empowering it is to feel strong and being
able to do daily activities allon your own.
Speaker 2 (10:09):
I mean you think of it like this though like,
especially as women, like we'retaught constantly to be smaller
and smaller and smaller entirelives, and I'm not by any means
big, like I'm five one, but Ieven felt that pressure, and so
with strength training it's,it's complete opposite, right,
and you're going in there goinglike I'm I'm going to lift heavy
, like I want to grow muscle,like we're having to really
(10:30):
rewire our brain, whereas Ithink with men, like you're
taught to be bigger, right, likeyou're taught to put on muscle,
and so it's this very naturalthing, but us as women, it goes
against the grain.
Speaker 1 (10:40):
A hundred percent.
It's that programming, thatsocialization of what is
believed to be sexy.
And obviously everything comesand goes in phases, and you know
, the big butt becamepopularized, you know the Kim
Kardashians of the world, andthere's so many things that come
and go, but at the end of theday, I don't think anything is
(11:01):
more important than just beinghealthy, and I think the best
way to be healthy is to have ahealthy and fit body, and
getting strong is the best wayto get there.
And I know another thing thatthat females typically will say
is like oh, you know, I was toldthat I should just do Pilates.
Or oh, if I want to build leanmuscle, I should just do
(11:23):
lightweight and high reps.
So what are your perspectiveson those things?
Speaker 2 (11:29):
I think it's good to have a little bit of everything
in your program, right, and ifyou want to do some mobility or
you want to do some yoga orPilates, I'm sure that's great.
However, again going back to, Ithink, what most people want,
which is probably like longevity, and they want to have muscle
mass and they want to have, likeI said, that lean tone physique
(11:49):
.
You're not going to get thereby doing these little dinky
weights and Pilates.
I hate to say it, but you'renot A hundred percent.
Speaker 1 (11:57):
I completely agree and I think that, more often
than not, the body that there'stwo things I want to say.
Number one your dream body, thebody that I know you're going
to love, is going to weigh morethan you think it is.
Speaker 2 (12:14):
Yeah, I was going to say it's at least probably 10 to
15 pounds heavier than whatyou're thinking.
Speaker 1 (12:17):
And that goes into my next thing, which is, like I
feel like so many women get soobsessed with the scale, they
get so attached to this number,and I think it's really
interesting because I know a lotof women that come to me like,
oh, I want to weigh 120, becauseI know when I was 120, I was in
college, the beginning ofcollege, and I loved how I
(12:38):
looked, and all it takes is thatconversation to say, well, can
we put yourself back in thoseshoes?
Like, how did you feel aboutyourself when you were 120?
Oh well, I actually was eatingout all the time, I was drinking
all the time.
I actually couldn't reallyafford food all the time, so I
would like starve myself.
I'm like, ok, well then, well,let's reassess that number one.
But what are some other thingsyou notice?
(13:00):
Like females tend to kind ofrelationships they create with a
scale and how is this somethingthat you work on with your
clients?
Speaker 2 (13:09):
Yeah, the scale is definitely a big one, and I
think practicing having scaleneutrality is really important,
and so I personally have myclients take their weight every
single day, and the reason forthat is because I want them to
be able to step on that scaleand detach themselves and their
worth from that number, but alsoto understand the relationship
of what's going onlifestyle-wise, training-wise,
(13:31):
food-wise, sleep-wise, hormones,to understand why that number
is high.
So if it's up three poundsduring their menstrual cycle or
their luteal phase, like hey,it's probably because of a
little bit more retention, ormaybe we had a hard training
session and glycogen stores areup, or, um, maybe you didn't get
good sleep.
And so if I can teach themthose skills and we can break
(13:51):
that down on a daily basis ofwhat's happening, it allows them
to kind of detach themselvesfrom that number.
Speaker 1 (13:57):
Absolutely.
And speaking of the menstrualcycle, this is something I'm
really excited to talk aboutbecause actually very recently
you had an amazing post onInstagram for all the boys out
there, yep, kind of dumbing downthe cycle.
I can explain Number one Iwould love for you to give a you
(14:17):
know 30,000 foot view of whatthat looks like, and I love the
analogies you use in that postas well.
So I'd love to kind of helpeducate the audience myself as
well of like what that cyclelooks like.
And then I kind of want to diveinto bits and pieces within
that cycle.
Yeah, yeah.
Speaker 2 (14:31):
So my favorite way to explain the menstrual cycle,
which is 28 days for women, um,is in the context of 24 hours
for men.
So you know, as men, you guyswill wake up in the morning and
you guys are, just like I said,rock hard, pitch to tent, ready
to go.
Testosterone is knocking at thefront door.
That is how we are in ourfollicular phase.
So, after we bleed right untilovulation, estrogen is
(14:55):
increasing.
We feel really good, our skinis really clear.
We feel very energized.
This is a great time to have alaunch in your business and
stuff.
Energy is top tier.
Sleep is great.
Speaker 1 (15:06):
This is starting from when the bleeding begins.
Speaker 2 (15:09):
So this is like, yeah , like pretty much like right
after you bleed, as yourfollicular phase.
So, this will technically belike day four ish.
Okay, um, so maybe day four uptill, maybe like day 14 ish.
Everyone's cycle is a littlebit different, but that's
generally about what it is.
And so you know, this is whereyou guys start looking forward
to lunchtime, right, you're likeworking, things are good, and
you're like, all right, let's goand have some lunch, I'm gonna
(15:30):
have a burger, and we're likecool, we're going to ovulate.
So this is where you know youhave that period of time leading
up to it where you're going tobe most fertile.
We drop an egg.
It's just for 24 hours.
I think everybody thinks Idon't actually don't know what
everybody thinks there, but it's24 hours.
If you don't want to have ababy, you know, stay away from
there for the leading up, likefive, six days, cause your
(15:51):
swimmers can kind of hang outand hang out, relax in there.
So after we ovulate, this iswhere things change.
You guys are like, all right,kind of slowing down, just had
my burger, kind of want to getoff work, right, yeah, you're
like 4 or 5 o'clock, You'reready to go home and you want
your wife to make you dinner.
And this is where we enter it,right, we're in that luteal
(16:16):
phase after ovulation.
So this is days like whatever15 through 28, 30, whatever that
looks like for your woman.
We actually run hot, like wewill run up to a degree hotter
at night, and I know how men arewhen they have the slightest
temperature.
It's not fun when men are sick.
Um, it's very similar, likewe're a little bit more
(16:38):
irritable, like I'm just likeI'm not getting great sleep, and
then you want to come home, youwant to crack a beer, you want
to sit on the couch.
We also want to sit on thecouch, but instead of a beer, we
want to have dark chocolate, wewant to have ice cream.
You know, we want the sweetsand we also want you to make us
dinner.
We don't want to do anything.
So this is like a time for liketwo weeks where you really
(16:59):
don't want to like plan a launch, like your energy is just a
little bit lower, and this iswhere some people will say like,
oh, you're training, like youdon't have as much energy.
I don't quite go as far as that,just because I think, for the
sake of strength and progressiveoverload, it's important to
push through some of that and wecan't do that on a monthly
basis.
But you know, it kind of getstowards bedtime.
(17:22):
You get a little irritable, youget a little tiredable, you get
a little tired, you're ready tohit the hay.
We don't get to hit the hay, wejust end up bleeding for four
days.
So that's kind of the contextof how I like to explain it.
Speaker 1 (17:34):
Um that's an amazing breakdown, by the way yeah, and
it's really true that, like thatis what you experience on a
24-hour cycle and ours is juststretched out over 28 days and I
really love that you kind ofsprinkled in there the workout
realm of things, because I feellike all over, especially tiktok
I don't know what's up withthat stuff but everywhere you'll
(17:57):
get mixed opinions on the cycleand cycle syncing your workouts
with your cycle, and I wouldlove to get your perspective on
it.
And then I'll definitely sharesome of my learnings from
working with a lot of women.
Speaker 2 (18:12):
Yeah, I mean again going back to how we build
muscle, how we build strengthyou need to be hitting the same
exercises over and over againand you need to be periodizing
in such a way that you're makingthat progress.
If we are changing that andwe're changing exercises because
of our follicular phase andovulation and luteal, like they
say, do high intensity in thebeginning of your cycle and then
(18:35):
do Pilates and go on walks Likeyou're just not going to be
making the progress that youprobably want to see in terms of
body recomposition.
So I think what's reallyimportant is we encourage women
to listen to their bodies and tounderstand what the heck is
going on in their bodies, right?
So if you're on the couch fortwo weeks during your luteal
phase and you cannot get up thedays leading up to your
(18:56):
menstrual cycle, or you cannotget out of bed because you have
cramps, there's an underlyinghormonal imbalance that we need
to address with lifestyle theother 28 days.
So that's my whole thing isthat I'm like we can get a lot
of information, because that'sone of our biggest vital signs
as women.
We can understand really whatis going on here.
If we have an estrogen dominance, if we have unwanted hair
(19:16):
growth.
We could have high testosteroneor high androgens.
Right One in 10 women have PCOS.
It's our responsibility todayto understand how that affects
women and how to programaccordingly and how to make them
or encourage them to listen totheir body during that that was
phenomenal answer and I couldn'tagree more.
Speaker 1 (19:33):
I feel like I have had clients in the past who,
during certain phases of theircycle, they'll come into the gym
and they'll say, tyler, I'mreally not feeling it today and
we still follow the same workout.
It just means we might back offthe, the, the, the weight a
little bit, or we may increasethe reps a little and then bring
the weight down.
Whatever it is, we make aslight adjustment on the day,
(19:55):
but typically it's like one ortwo days max, unless, like you
mentioned, I do feel like theseswings and these really low days
are even lower and the highdays are even higher, sometimes
when you're in an unhealthystate and would you agree with
that?
Absolutely Okay.
And so I also have otherclients that are like oh you
(20:18):
know what, during my cycle, Idon't really notice a difference
at all, and they willcompletely lift, perfectly fine,
and not really notice thedifference.
I have other clients that arelike, every other two weeks when
she goes after the ovulationphase, she notices every single
time it's like, okay, we have toback off just a little bit.
(20:39):
It's just bringing the hairdown on the intensity.
And then during those other twoweeks are where we really push
hard.
We're hitting PRs and we'rechasing those things in the gym.
So I think the best way yousaid it was listen to your body.
Speaker 2 (20:52):
Yeah, I mean from my perspective as well, with
training.
I have a pretty funny video onmy Instagram too, pretty deep
down.
But, like I remember, I went inand I was like according to
this cycle syncing bullshit Ishouldn't be able to be strong
today Cause I am in my lutealphase or I just started bleeding
or something like that.
And then I went in and I pulledlike three, oh, eight for two,
and so I was like, yeah, andafterward I was like this is
(21:14):
such BS.
You know what I'm saying.
And so not to say that youaren't tired during your luteal
phase or menstrual cycle, butlike, listen to your body and
hey, if you need to, you knowyou're going to start your cycle
, which I'm a big fan oftracking your cycle just take a
rest day and then go and trainthe next day or go on a walk
that day.
It doesn't mean that we shouldbe bedridden where we're not
doing any movement.
Speaker 1 (21:33):
A hundred percent.
And when it comes to theworkout side of things, I know
again you work with a lot ofamazing women and I'm curious
how many days a week do you onaverage have your clients work
out?
Do they all follow a similarlystructured program?
Is it five, four, three, two,six days a week?
What is a typical program orfor your clients kind of look
(21:56):
like?
Speaker 2 (21:56):
We normally range between three to five.
If I have a client that's awoman that is, you know, maybe
dealing with some hormonalimbalances or maybe has like a
lot of stress on the body, I'llactually pull them typically
back.
I see this a lot with women.
We put chronic stress on thebody, typically under eating and
even sometimes over training,and if that's the instance,
especially if they're comingfrom high intensity orange
(22:17):
theory, berries, bootcamps,things like that I dial back
intensity a ton and then Iactually put them on more of a
restorative phase where maybeit's, you know, three days a
week or four days a week, butmaybe we're dialing back it to
two sets only and maybe we'redoing higher reps.
So if I can understand thebiofeedback there, then once
they're in a good state I canstart to kind of progress them
(22:38):
and start adding in a day or two100% and kind of.
Speaker 1 (22:42):
Actually I did want to touch on that specifically
stress and cortisol.
I actually had a few clientsrecently do hormone tests and
they did a full panel ofeverything thyroid and cortisol
and literally everything vitaminD and one of my clients in
particular got back her testresults and her stress is like
(23:05):
through the roof and I wasamazed by it.
And what's interesting is she'sa very high level female and
you know she has an executiverole in business and my question
is is like OK, typically whenshe goes through this stress,
she doesn't actually feel itLike she doesn't feel stressed
(23:28):
out.
No, so I kind of want to havelike a two-parter One is this
bad from your understanding?
And number two, how would youaddress this?
Naturally, and then maybe froma supplemental perspective, what
are some other things thatyou've seen to be helpful in
this?
Naturally, and then maybe froma supplemental perspective, what
are some other things that youhave seen to be helpful in this
situation?
Speaker 2 (23:46):
Yeah, I mean being a business owner and power lifter,
I've operated out of highstress and I'm high functioning
in it, and that's just um whatyou learn to do, especially if
that is something that's beenmodeled to you.
It's probably one of thosethings where she's she's going
to do it no matter what.
But here's the thing that youcan start to pay attention to is
that biofeedback of, like youknow, is she retaining a lot
(24:09):
more water?
Does she start to have the moonface right, the cortisol face?
Does she have intense cravings?
Is she waking up between two to4am, like?
Those are all the things,symptoms wise, that you can
identify as high cortisolwithout getting the blood work
done.
And from there, my biggest thingthat I always target first is I
pull training back, and it'salways scary because they're
(24:32):
like I think I need to work outmore.
Right, they have that grip oneverything but pull back
training.
And then I actually, from anutrient perspective, I focus a
lot on minerals, so I actuallywill have them.
Take a look at their sodium,potassium and magnesium um
relation.
Most of the time, women arevery under on.
I mean, most of the populationis under on magnesium, but
potassium as well, and so I'veseen numbers where it's like
(24:53):
somewhere between 800 milligramsto 1,000 or maybe 1,500 a day.
But if you can start pushingthat up into the 3,000 and
usually dial back that sodiumyou've heard of adrenal
cocktails and things like thatthat can be actually very
powerful for pulling cortisoldown and you'll start to see it
where they actually startsleeping throughout the night.
They're not waking up to use therestroom.
(25:13):
It's one of those things wherethey think that it's like not a
big deal, like, oh yeah, I justget up a few times a night to
use the restroom and I'm like no, no, no, that's not normal.
Right, it's common, not normal.
So that's like one of the bigones that we do.
And then also looking at theingredients, like in food, I try
not to be like too restrictivebecause I do follow a flexible
dieting method.
However, if we can start seeingwith high cortisol, you
(25:36):
probably are going to startseeing gut issues.
And if they're experiencingIBSC or IBSD or C, right, that's
where you can start to identifyIBS-C or IBS-D or C.
Right, that's where you canstart to identify, okay, what
ingredients are in your food andcan we start pulling out some
of those that are causing someof that inflammation and
retention.
Speaker 1 (25:50):
This is exactly why I wanted Paige on here.
You are a wealth of knowledge.
This is phenomenal.
I'm learning.
Thank you so much.
That actually was extremelyhelpful and I know my client
will listen to this and she'llget a ton of value from that.
So, um, I'm excited to kind ofimplement those things and I it
sounds like you mentioned thatthis is stuff that you do with
your clients as well.
(26:11):
So I know from my understandingyou do walk your clients
through a little bit of like aspecific process.
I know obviously it's moldedand shaped to the each
individual right, but what doeslike a standard journey look
like when a client comes intoyour program?
Like what kind of process doyou kind of walk them through to
get them to from where theywant to be to, or from where
(26:32):
they are right now to where theywant to be?
Speaker 2 (26:33):
Yeah.
So we use a five phase approach.
The first step is an auditphase.
So come in, we look at yourhealth constitution, your past
dieting history, what yourcurrent training looks like,
your current supplements, etcetera, and then from there I
would say probably 80 to 90% ofmy clients I'll take through a
reverse diet, unless there'ssomebody who is like very much
(26:54):
overweight.
That's sometimes where I'm like, ah, we probably just need to
go straight into some sort ofdieting phase.
But oftentimes, especially ifit's a body recomposition goal
or, um, even like healing yourgut and things like that, I
oftentimes will take themthrough that reverse dieting
phase, which is my phase twoautomate.
And during that automate phaseis where we focus on really
dialing in the habits, theconsistency, um, you know, doing
(27:17):
the same following the sametraining program, and then that
usually can take four to sixmonths.
Yes, I will push food with myclients way longer than they
will allow me to oftentimes, butit's for their own good.
And, for example, I just had aclient that I was just talking
with.
She came in, she wants to lose20 pounds and she was having
about 1700 calories, but thereality of it is, is that like
(27:39):
what?
My option is to drop her into adieting phase in the very
beginning and drop her to 1400calories when she's already low
energy and not sleeping well it.
That would be doing her adisservice.
So you know, the first three,four months I told her to hang
on tight.
I was like we're going toincrease food.
So we've increased our foodfrom 1700 calories to 2,500 in
(28:01):
three and a half four months andthe scale came down three
pounds.
Speaker 1 (28:06):
Amazing.
Speaker 2 (28:06):
So now we've taken stress off of the body and now
either a we could put her into abuilding phase.
She's already got a lot ofmuscle, so it's not necessary
and that would be my phase threeaccelerate, um, but then we go
into the actualized phase.
So to me that's the fat lossphase and that is where I'll
drop her into a slight deficitand we can kind of start to
increase steps.
But by that time all of ourhabits and things are already
(28:28):
automated.
So it's not like it's a shockto the body.
And I'm not saying like, hey,you're doing two K steps, now
you're doing 12.
It's like, hey, you've alreadybeen doing, you know, six to
eight this week, we're going todo eight to 10 and I'm going to
cut a little bit of your rice.
It's not rocket science.
Drop them into that deficit,see how their body responds and
diet them down for you know, 12to 16 weeks and then from there
(28:50):
reverse, diet the metabolismback.
Everybody, I feel like, skipsthat step.
Or people who have done dietingin the past is.
They're just like, oh, I got tomy dieting weight and they
forget that their metabolism hasdown regulated.
So you need to upregulate themetabolism after, and that's my
fifth phase, the assess phase,and then from there decide okay,
cool, is this client, you know,independent enough to go on
their own, or do we want to gothrough a second dieting phase?
(29:11):
And that's where it gets reallyfun.
Speaker 1 (29:13):
Absolutely.
I love that and I think thebest coaches that I know and
that I've met all have a processand it's like predictable, and
it also paints the picture ofwhat to expect, and I feel like
a lot of people start theirjourneys with improper
expectations.
And so I know you've been doingthis for a while.
(29:35):
I know you've worked in thisindustry for a while and they've
worked with so many differentpeople.
On average, how long would yousay you've seen it takes people
to go from that position of likeI have no freaking clue what
I'm doing right now to I'm sofucking confident to go off my
own and do this for the rest ofmy life, just because I want it
(29:57):
to be realistic, because I don'twant people to think that
happens in three or six months,because that is absolutely never
the case.
Speaker 2 (30:04):
I would say two to three years.
Speaker 1 (30:10):
I agree 100%.
Speaker 2 (30:11):
I look back and I have a couple of clients right
now that are at that point.
I have one that lost 30 poundsand I think she was a year and a
half.
She came back twice, two yearsprobably.
Another one I've had for aboutthree years and she's ready to
go and I feel confident.
I'm like, yeah, you got this,like I feel good about this
because my check-ins get easierwith her.
(30:32):
A lot of your check-ins.
When you get to that point,it's things are good, protocols
are good.
You just got to keep going.
Speaker 1 (30:39):
You just need time you know A hundred percent.
And along that journey, I thinkthat it's inevitable that in a
six month timeframe we haven'tgone through all the holidays
together, we haven't gonethrough all the life experiences
together, and sometimes justhaving that extra bit of one
accountability but two someoneto help you navigate through
(31:00):
those things is super helpful.
And so I do think the at leasta full year is where I see most
people like the most successfulclients I've had were I trained
them four years ago, five yearsago and some people that I could
still call to this day and callthem and say hey, what's up,
how are things going?
And I'm like waiting is a delay.
And they're like, oh, I'm stillworking out three days a week,
(31:20):
just like you taught me.
I'm still crushing my proteingoal.
I've been moving every day.
Like that's how I gauge mysuccess.
First off is like if I can calla client in five, 10 years and
they're still having thosehabits.
And then there's those peoplethat I also know that like they
probably stopped a little tooearly and they face these
challenges that they're unsurehow to navigate.
Well, number one I tell themonce I'm your coach, I'm always
(31:42):
your coach.
So if you have a problem or youneed some help.
You have a question, just reachout.
And I think that one of thethings that I would love to dive
into a little bit is, like someof these challenges that
clients face that are notnecessarily the numbers or the
logistics, like the metrics,what are some of the bigger
(32:03):
challenges you find that clientsface, not only in the program
but also after?
Speaker 2 (32:09):
Yeah, like you said, I think it's important to go
through all of those lifechanges and stressors.
I was just on a discovery callthis morning and she was saying
how every time she goes toMexico, she falls off track and
it sets her back like months ata time.
And so I was like, okay, well,that's the sticking point that
we have to like overcome, right?
Because you now have thisbelief that's almost hardwired
(32:31):
into your brain that every timeI go to Mexico, I fail.
So what we need to do is weneed to start conditioning you
to win.
How do you go to Mexico and winand come back?
If I can walk you through thatand start to teach you that and
rewire that new pathway in yourbrain, you're now going to go on
other trips and recognize thatyou can win.
And it's the same thing whenyou go through grief, you go
(32:54):
through a breakup, you gothrough a job change.
If you need support goingthrough that, there's nothing
wrong with asking or saying Ineed support.
But essentially, what we justneed to do is start stacking W's
.
That way, two, three years downthe line, when you've gone
through multiple of thoseexperiences, you have the tools
and you have the equipment to betotally unfazed by it.
Speaker 1 (33:15):
Absolutely and I heard this on a post you
literally I think it wasyesterday or the day before and
it's something I constantlyrepeat to my clients as well,
which is that you should bestarting your journey, if you
haven't already when you're busyreally crazy I know I have
(33:39):
these three vacations coming upit's like that's the best time
to start, when you, if you startwhen life is busy, when life is
difficult, when you're goingthrough some things, you already
know how to navigate throughthat so that on the other end,
when life gets easy, oh, you canreally put your foot on the gas
and really make some insane andamazing progress.
And then, when life gets hard,again you've been there before,
so you already know how tonavigate through that and it
(34:00):
just makes the journey so mucheasier in the longterm.
And so I know when life getshard, it can be hard to navigate
.
It can be a challenge to kindof make these adjustments.
Now I've seen coaches that taketwo approaches.
It's kind of like the willpowerpush yourself through.
(34:21):
You got this girl.
Then there's the other sidewhich is like okay, let's make
these fine tuning adjustmentsright, shit's really tough right
now.
It's really hard for you tomake it to the gym five days or
three days.
What kind of adjustments do youtypically help people make or
navigate when they have theserough events come up, these hard
times, these really difficultchallenges they're facing, such
(34:43):
as a loss in the family?
Speaker 2 (34:45):
a breakup.
Speaker 1 (34:48):
How would you help them navigate through that?
Speaker 2 (34:50):
I think the number one thing is just reiterating
that you have to hold space forthe duality of being busy or
going through hard stuff andyour health.
If it's an, or statement, youwill continue to struggle with
this forever and it'll always beI'm busy or I can do this, and
it just reinforces that all ornothing mentality.
So now you're starting to lookat an and, which means that
(35:11):
we're looking at a spectrum.
So if you can't make it fivedays, can you make it three?
Okay, I can't make it three,can you do two?
Right, it's just like what issomething that you can do with
that nine out of 10 confidence?
So I always work back and forthwith my clients to ask them like
, what is something that you cannine out of 10 confidence do
this week?
And sometimes it's just hey,I'm going to drink my water,
cool, drink your water this week.
(35:33):
You know what I'm saying.
Like, but don't throweverything out.
It's a sabotage thing, too,that you got to like touch on
where it's like yes, okay, ifyou're driving and one of your
tires goes out, do you slash theother three or do you repair
your tire and get back on theroad?
Speaker 1 (35:47):
Yes, that's like one of the biggest lessons, too,
that I feel like I have torewire a lot with with women, is
that sabotage aspect 100% andthat kind of ties back into,
like I know you've had anamazing fitness journey and I
(36:13):
know that any human faces theirown challenges, so I'm curious
what are?
What was or has been thebiggest challenge you faced on
your own health and fitnessjourney?
Speaker 2 (36:18):
the biggest challenge you faced on your own health
and fitness journey?
Yeah, that's a really goodquestion.
Um, I think the biggest thingis being a business owner and
pushing in business while alsotrying to see the strength gains
or the body compositionprogress.
Um, I just went through my ownpersonal experience earlier this
year where I went through wehad lost.
(36:39):
Last year I was dating someone.
There was breakup and then kindof fell into a little bit of
that depression.
I also had mold exposure, whichplayed a big role in that.
There was some life changes, Imoved and so it just kind of
felt like one thing after theother.
And I just remember hitting apoint, kind of in January, where
(37:00):
I was like man, I just had mybiggest month in business and I
started asking myself likewhat's the point?
And it got kind of dark.
To be completely honest and Isay it because I think some
people look at what I do andthey're just like oh, you're
just always good, you alwayshave it together, and I'm like,
I'm like human, I'm very human.
I went through a very, verydark time of asking what's the
(37:21):
point and I just realized that Iwas like oh my God, I like need
some support right now.
Like I know what to do, I knowhow to train, I know how to eat,
I know how to do these things,but like I need someone to hold
me accountable to it.
So I ended up hiring a coachand I had someone who really
helped me with my nervous system.
So that was where I learnedalso a lot of my information
about, like bringing my cortisoldown.
(37:42):
Really, like I had to take apullback season.
So I went from having myhighest month in business, in
which I probably would have justdoubled down and kept going
because it was January, you know, sign the most clients or
whatever.
But I was like I'm unwell, solike I need to take care of me,
and I think for other clientswho constantly put everything
else or everyone first, um wasjust recognizing that.
(38:05):
I was like it's okay, I need totake care of me and this is
going to benefit everyone in thelong run.
So I pulled back for threemonths, took care of my mental
health, I released the pressureof hitting, you know, certain
targets with business.
Um, I took a just full pullbackon my training.
I had just competed in Februaryand I just said, ah, screw it,
like I don't care, I'm not goingto chase these PRS and I took
(38:27):
so much stress off of my bodythat during that time I actually
saw body compositionimprovements because I wasn't
retaining as much cortisol.
Face, you know thatinflammation and retention,
everything kind of came down.
And then I shot forward.
In April, may, June I justpicked up the pace again.
June had my biggest month,bigger than December.
Speaker 1 (38:50):
And so it's just kind of having trust in that process
that you got seasons for pushand pull 100% Something I pulled
up, by the way.
Thank you so much for sharing,because I feel like there will
be a lot of women out there thatcan relate to your story and
maybe are going through thatright now and, like you said,
everything's cyclical, likethere are going to be seasons
where you do really have theopportunity to put the foot on
the gas and go balls to thewalls and go hit some crazy prs.
(39:12):
Yeah, feel and look your best,and there's also times where you
really need to pull back.
There's also times where youreally need to take that step
back and I've seen people onboth extremes where it's really
hard to convince them to pullback.
But then there's also thepeople that are actually afraid
to take the first step becausethey believe it's being selfish,
especially the moms that I workwith.
(39:33):
They're afraid that they don'twant to put themselves first.
They are afraid that it'sselfish of them to put
themselves first in certainsituations.
So how do you have thatconversation with a female who's
a mom maybe even a single momand taking care of one to two
kids and just is really having ahard time fully committing to
(39:56):
their health because of thesacrifice they may take.
Speaker 2 (40:00):
I think the biggest thing is asking them what it
would feel like six to 12 monthsdown the line when they feel
their best.
Right, because, like in thismoment in time, they think that
they're doing their best byputting their kids first, but if
they're not taking care oftheir bodies or their mental
health or their nutrition I meannot to get very dark and morbid
(40:20):
, but I'm like you got to bearound for a long time, yes,
like from a longevity standpoint, like why do we feel like this
is doing our kids any serviceright now?
And then, secondly, I'm likeokay, but imagine if you're 30
pounds down and you're confidentand you can run around with
your kids more, if you can throwon a bathing suit anytime that
they want to go to the pool andyou're not freaking out about it
(40:41):
.
Like it's so much moreopportunity for the kids and for
your husband or your wife oryour friends, when you feel your
best, when you can give yourbest.
Speaker 1 (40:52):
That's the biggest thing, and I also know uh well,
by the way, a hundred percentagree with you and I think that
I know personally from workingwith a few moms, many moms
actually when they putthemselves first, they also can
enjoy their life more and theyalso set a good example for
their kids and they also aregoing to have more energy to do
(41:16):
those things to play with theirkids.
And so, speaking of kids, I alsoknow there's a population of
women out there who are afraidof what might happen when they
get pregnant, of when they'relike, oh I am fit, or I'm afraid
that all of my results aregoing to go.
You've worked with somepregnant women before and
(41:37):
through the before and afterduring phase.
So just curious I know theremay be someone listening that is
pregnant or is getting pregnant.
By the way, I have like oneclient specifically I'm thinking
of, who just very recently ispregnant.
I'm curious, how do younavigate or how do you change
coaching and change likeworkouts and some?
(41:58):
of the nutrition things whenthey go into the first trimester
of being pregnant.
Speaker 2 (42:02):
Yeah, the first trimester, I think, is the
toughest to coach people throughUm, which is also why it's nice
if you want to have a strong,fit, healthy pregnancy and or
bounce back, start this waybefore you want to have a kid,
like, yes, you don't want to bedealing with this and trying to
like, build new habits with,like this whole new life.
Um, so a lot of my clients whoare trying to conceive we nail
(42:24):
this and get fat loss done, sothey go into a pregnancy really
healthy.
And then when they're in thatfirst trimester, you know,
typically they're dealing with alot of food aversions and at
that point I'm just kind of like, all right, like you know what
you should be eating, do whatyou can.
And then, as far as training,we typically will pull back a
little bit.
Maybe we're doing a little bitmore walks and things like that,
just because they are prettyfatigued.
But once you hit that 13, 14weeks is where we try to ramp
(42:48):
things back up and I will saythat like this is the most
anabolic state your body's evergoing to be in as a woman
no-transcript, if you're stillstrength training during it.
(43:09):
I mean a lot of my friends whostrength train during it.
They have pretty um, I want tosay easy deliveries, but easier
than somebody who's not used tothe pain.
Speaker 1 (43:18):
Statistically speaking, 100%.
Yeah, the pregnancies that arethe clients I know that I have
worked with that are startedworking out before I know.
I have one client in particularwho has had two kids since
working with me and stillworking with me today and it's
like going into her firstpregnancy.
It was a lot easier alreadyhaving that foundation, her
(43:40):
bounce back literally like Ithink it was eight or nine
months after her first child wasback in, almost even in a
better place than where we werebefore her pregnancy started,
and again with the second it wasjust so much easier going
through the journey and comingback out of it looking and
feeling her best again as a momof two kids.
It's like that is extremelyimpressive, but also just
(44:02):
something to keep in mind thatif you do want to have kids, it
will probably make the journeyeasier and all easier in your
mind, your mental state of howyou look and feel as well, if
you already set that foundationgoing into it.
Speaker 2 (44:15):
I will tell you this.
I just had a client who I'veworked with for the last like
three years.
She came after her, or she cameto me after her second kid and
didn't have any intentions ofhaving a third one, but she
started going through full bodyrecomp.
I jacked up her food intake.
She started lifting heavier.
She was up to like 2,600calories, 2,700, beautiful body
(44:35):
recomposition, and then she wasfeeling so good she got pregnant
.
And I see this all the time.
I see it with a lot of my womenwhere they're like I'm feeling
good, my husband thinks I lookhot and sure enough, boom, they
get pregnant.
She was like, oh my God, I justput all this work in and I was
like don't worry.
I was like you're going tobounce back and this is going to
(44:58):
be.
She was one 55.
We pulled her all the way backdown to one 27, one 28.
She's been increasing her foodthis entire time.
Her baby's now maybe two yearsold, so we're two years
postpartum and she's maintaining132 pounds and she's eating
2,800 calories.
Speaker 1 (45:16):
Mom of three, working , working too so amazing, yeah,
so I think I pretty much touchedon all the major bases that I
really wanted to discuss today.
We talked about your process,your journey, how many different
things you've experienced onyour own fitness journey, as
well as a lot of the things thatyour clients experience.
I think your breakdown of themenstrual cycle was phenomenal.
(45:40):
That really helps me, but also,I hope a lot of people list you
.
You all listening are getting abetter understanding of how
that all works, how to navigatethrough those certain times.
And I do have one last questionfor you.
So it's a tradition on mypodcast, I ask one question and
it is the taught, not told,podcast, and I think, no matter
what, I want someone to walkaway with one thing that's
(46:02):
really important, reallyimportant for them to learn and
to implement into their life.
So my question is if you couldonly teach your clients one
skill or habit that would havethe single greatest impact on
their health and quality of life, what would it be?
Speaker 2 (46:16):
Flexible dieting.
Speaker 1 (46:18):
Can you elaborate?
Speaker 2 (46:20):
I would teach my clients how to eat and nourish
their body, whether they aregoing through a maintenance
phase, dieting phase or reversedieting phase, but really
teaching people how protein,carbs and fats interplay and how
they impact not only yourphysique but your performance,
your energy and your health 100.
Speaker 1 (46:40):
I did actually have one more thing now.
Do you, you coach with macros,right?
Yes, okay, can you explain tome why you feel macro tracking
is best for you and your clients?
Speaker 2 (46:59):
majority of people that come to me say I don't know
what to eat and I don't knowhow much.
I think if you want to get frompoint A to point B and you want
to do it the most effectively,the most efficiently, track your
macros because it's just purelybased off of science.
So I like to use that,especially in the beginning, to
teach people how much you knowprotein looks like four ounces,
six ounces.
To teach people how muchprotein looks like four ounces,
(47:21):
six ounces.
What proper carbohydrates willlook like pre post-workout
Usually I show people how muchthey're over-consuming in fats.
It's usually the biggest one.
They taste the best and theyadd up the quickest.
So that is why I use thatmethod.
But my whole goal at the end ofit is to integrate that into an
intuitive eating lifestyle.
So I don't personally track mymacros all the time year round.
Speaker 1 (47:45):
Like.
Speaker 2 (47:46):
I don't live by that Um, but I will say I'm in a
dieting phase right now.
It's the fastest way to getthere, it's the most efficient
while still having flexibility.
Speaker 1 (47:54):
Amazing.
Thank you so much.
And lastly, page, I would loveto know where people can find
you Um the way.
If you are listening to thisright now, please do me a favor
and go send Paige a message andthank her for all this amazing
information, but please let themknow where they can find you on
social media platforms andwhat's the best way to reach S
(48:14):
underscore Yomo Miss.
Speaker 2 (48:15):
Yomo Um, and then my business is called propensity
fitness.
You can check out propensityfitnesscom.
Um, but that is pretty muchwhere I'm at on Instagram.
Speaker 1 (48:30):
Thank you so much for coming on the podcast page.
I really appreciate it.
Uh, I got a ton of value, so Iknow everyone listening will get
a ton of value from this aswell.
Is there any last words youhave for the people out there
trying to get healthy and fit?
Speaker 2 (48:42):
Eat your protein and lift heavy.
Speaker 1 (48:44):
Let's go.
Thank you again, paige, Ireally appreciate you.
Thank you, peace.
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