April 12, 2025 • 29 mins
As our bodies begin to show the signs of aging, it’s easy to feel defeated. In this empowering episode, wellness expert Krista Daley shares her insights on how to navigate the midlife transition with strength and strategic adaptation, fostering a resilient mindset that celebrates our capabilities.
Krista's journey as a "wellness warrior" began after her brain tumor diagnosis in 2010, while she was raising young children. This experience taught her that we are often stronger than we believe, a lesson that becomes crucial during perimenopause and menopause when familiar workouts start to feel challenging.
Highlights:
- A revolutionary take on women’s health: Krista challenges the weight-focused fitness mentality, advocating for muscle-building as the primary goal for midlife women.
- The benefits of building muscle: improved mood, enhanced metabolism, and sustainable strength that supports independence into later years.
- The liberating 80-20 approach to nutrition, allowing flexibility while maintaining focus on health.
- The dangers of high-intensity training during perimenopause and menopause.
- How nature serves as a powerful reset button for mental well-being, encouraging more frequent movement breaks.
- The newfound freedom that comes with the empty nest, embracing travel and cultural experiences at a slower pace.
Key Takeaways:
- Aging doesn’t have to mean defeat; instead, focus on adapting your workouts to suit your body’s needs.
- Shifting the narrative from weight loss to muscle building can significantly enhance your quality of life during midlife.
Join us as we flip the script on midlife wellness, providing inspiration and practical tools to embrace your empty nest years with strength and adaptability.
Krista Daley's Bio
Krista helps midlife women clear the confusion on how to boost metabolism, stress less, and focus back on themselves again after caring for everyone else for so long.
Find Krista Online: Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I think the hard part is not to feel defeated,
because it is hard, especiallyif you've been active your whole
life and then, all of a sudden,you're complaining about
sciatica, like your grandmotherdid or whoever, and you just
have to acknowledge that it issomething that happened.
But not to give up and not tojust throw in the towel and not
move.
Stay true to the perceptionthat you are still strong.
(00:24):
It's just you're going to haveto work around something.
Speaker 2 (00:29):
Welcome to this Empty Nest Life.
Join Jay Ramsden as he leadsyou on a transformative journey
through the uncharted seas ofmidlife and empty nesting.
If you're ready to embark onthis new adventure and redefine
your future, you're in the rightplace.
Here's your host the EmptinessCoach, jay Ramston.
Speaker 3 (00:48):
Krista Daly, the Emptiness Wellness on Instagram.
As we start to talk I don'tknow if this is true for you,
but the more we talk about itsocial, it's like people start
to come into our feed and that'show I found you.
So it was like well, I got toget Krista on the show and have
a conversation with her.
Speaker 1 (01:05):
Yeah, it's.
It's amazing how many of us arecoming out of the woodworks
right now, it seems, where noone ever talked about this
before, right.
Speaker 3 (01:12):
Right, yeah, no one.
And I think there's like I washaving this conversation with
somebody yesterday.
It was like people talk aboutlike what it's like to go from
elementary to middle and middleand high school and you get
married and jobs, but nobodytalks about, like when the kids
leave to retirement, likethere's this gap that nobody
talks about.
Speaker 1 (01:29):
Yeah.
Speaker 3 (01:30):
And so I'm.
I'm glad that you're here,because you have a very uh
important at least for myaudience, I feel like a very
important bent on this time.
Right, you call yourself uh,you know, on your, on your
website, you call yourself awellness warrior.
How did that come to be?
Speaker 1 (01:48):
I think we all get banged up and tossed around a
little bit as we get.
I mean, I'm 57 now and thingshappen and I just I feel like I
just can see through to theother side and and kind of take
that battle as a learningexperience.
So in 2010, I was diagnosedwith a brain tumor.
(02:11):
So my kids were really littleand I was in the middle of
trying to do as much as I couldabout about sharing wellness,
because I had just graduatedfrom the Institute for
Integrative Nutrition and it was.
It was a learning experience,Absolutely, and I wanted people
to know that they were strongerthan what they believed they
were.
Like, if I can handle this,then you can handle what's
(02:34):
coming your way.
It's all about perspective andlooking at what really matters
to you at that moment and andreally staying true to it,
rather than, especially nowwhere you get sides, you fall
down these dark holes ofcomparison to other people and
you know, with social media andso on.
(02:54):
I just feel like people reallycan be stronger than they think
they are, and that goes for anyage, so it really doesn't matter
.
I think I can say I've inspiredmy kids to do the same, or they
pulled themselves up, you know,when things were a little bit
down, but yeah, that's, that'sthat's where I came from and I
(03:14):
remain there to this day.
Speaker 3 (03:16):
Yeah, I like that You're stronger than you know,
or you stronger than you think.
You are talking about how yourkids like you've.
You've demonstrated that forthem and they've taken that on a
little bit.
What does that mean for youright now, today, that you're
stronger than you think you are?
Speaker 1 (03:32):
Oh, that's a good question.
Um, I think for right now,being um this age and you know
things you kind, I kind ofthought I was going to be
removed from the usual peoplewho talk about aging and that
(03:53):
things changing in your body andthings just like like I just
thought I was.
You know, I've been schooled inthis for so many years.
I know about all thesupplements I know about you
know how to run tests.
I know how all the supplementsI know about.
You know how to run tests, Iknow how to interpret tests.
But when you actually are in it,there are times that you have
to adjust.
(04:13):
There are days where you mayfeel like you're 80 years old
because something's going on.
You have some inflammation, youmaybe are a weekend warrior and
you did too much over theweekend and now you're limping.
I think the hard part is is notto feel defeated, because it is
hard, like especially if you'vebeen active your whole life and
then all of a sudden, you knowyou're complaining about
(04:33):
sciatica, like you know yourgrandmother did or whoever, and
you just have to acknowledgethat it is something that
happened, but not to give up andnot to just throw in the towel
and not move, or, you know, gofor the quick fix.
You know, and there's nothingwrong with the quick fix,
believe me, I understand.
But to stay, stay true to theperception that you are still
(04:56):
strong.
It's just you're going to haveto work around something.
So, in other words, like eventwo years ago, as far as like my
workouts, they were a lot more,let's just say, intense okay
because I could do it.
And now things have happenedwhere it's not that mine aren't
intense, they're just they'vebeen tweaked a little to work
(05:18):
things with more intention, towork things with sets, a set
time that you just don't need togo past.
You don't need to go past whatyou think you need to, because
maybe you had a little ego whenyou were growing up and you like
to push yourself because youlove competition, even with
yourself.
(05:38):
Sometimes you just need to takea step back and reassess and
figure out okay, so if I can'tdo, let's say I can't run
because I have a toe that has nocartilage left in it anymore.
I'm not going to think walkingis for babies.
I'm going to adjust and usethis walking as just another
(05:59):
part of the whole picture.
And I can go on and on as faras different things that that
can apply to picture, and I cango on and on as far as different
things that that can apply to.
But I'm just saying, instead ofseeing it as I'm a failure, I'm
old.
Now you just have to reassessand not judge yourself that you
are weak.
Speaker 3 (06:14):
Okay.
So I know, like I know myaudience is thinking this
question right now, because I am.
It's like what does that looklike?
Like, what is your workout?
You said you back down, butwhat does it look like?
Speaker 1 (06:25):
Well, like, let's say , I was doing deep squats, like
deep squats, so like we call it.
I don't want to say it, but youget your butt down all the way
down so your calves are touchingyour glutes, so something like
that.
With weight I was doing that,no problem.
I have since had because I havea toe issue that led to a knee
(06:49):
issue that I went to PT like I'mokay now, but I just know to
stay away from something thatthat's intense and was pretty
impressive for my age, and nowwe just go to the bench instead.
We sit to the bench.
I don't go all the way down, ormaybe I was doing.
It's very, very common formidlife women to be doing a lot
(07:10):
of the high intensity interval,the HIIT workouts.
What I have learned since going, like you know, perimenopause
to postmenopause, I've learnedthat once a week if that is fine
for me, that's it Because ofthe cortisol levels being
elevated, naturally, anyway, alot of women are really fighting
(07:33):
with sleep, so they wake upexhausted, but they go to bed
wide awake, so we call thattired and wired, not keeping
these stress levels high.
So, in other words, if you'regoing to be doing the HIIT
workouts and a lot of them aredoing it fasted, it's going to
(07:53):
actually do more damage thanhelp because we're just staying
in that stress state.
And when you're staying in astress state in midlife and
post-menopause, perimenopause,you end up not being able to get
the gains you're looking for.
So there's a whole.
This goes on and on and on.
If I can't make the gains andI'm doing all the work and I'm
(08:16):
not what people, most women,want to lose weight, which is
actually one of the worst thingsyou can have a goal for, I tell
people, I tell women, to flipthe switch.
Flip the switch and be morecognizant on let's build muscle
instead, Because if you're goingto build muscle, then that is
going to improve so much of yourlife.
(08:37):
It's going to improve your mood, it's going to improve your
muscle, which, when you buildmuscle, you end up doing this
swap because fat does no longer.
Fat will normally slide inafter the age of 30, we lose
muscle every year, so fatnaturally takes that place,
Unless you're doing resistancetraining to build that muscle
you're going to have, you'regoing to have a battle if you
(08:57):
are in constant stress.
So you want to build the muscleinstead of.
Let's stop the talk about takingaway and getting smaller.
As women, you need to build themuscle so that when you are
older, if you ever look at thestatistics for women with broken
hips, it's frightening.
So, no more frailty.
This is my goal at this point.
It's longevity.
(09:17):
It's not about an image anymore.
It's about staying strong sothat I can be there and be
independent and have the bonehealth I mean.
It's it's just kind of a simplething.
Once you flip that switch tobeing like I don't care that I
have these, like you know, a fewbulges.
I want to be strong.
So now your body is thinkingit's okay to eat a little more.
(09:42):
We were in such this bird dietfor so long and you know, in the
80s we grew up looking at CindyCrawford and you know all Kate
Moss and the thin models, andthat's why I still have so many
women who weigh themselvesseveral times a day and they
just are tied to that number onthe scale and I say it doesn't
matter.
I mean it matters in some way.
But there are other indicatorsthat you can look at, such as,
(10:06):
you know, these in these, inbody scans that people are doing
.
You can look at your waist hipratio.
You can take a tape measure andjust measure waist once a month
.
That's it, Like you don't needto be a slave to the scale.
Speaker 3 (10:17):
I love that.
That's so good.
Like I even see that with myclients when we're talking about
that thing, I tell them it'sthe scale, because it's just a
number.
And then if that number isn'twhat you want it to be, then
that drives your emotions andthen that creates stress in the
body and then you were going towant to eat more and get out of
whack with what you're trying toaccomplish, all because of a
number.
So I love that.
(10:38):
And the strength piece is sokey.
I saw that in my mom, you know,when she's very frail at even
at 85, she's been frail herwhole life but she had like a
little pelvic stress fractureand it just it came from
something simple as just turningthe wrong way because she
didn't have the stabilityanywhere or the muscle mass
anywhere.
So that's so good.
(10:59):
I love that You're.
That's a great message forpeople.
You know it was like buildingstrength is key.
Speaker 1 (11:05):
Yeah, I don't think there's no more room anymore to
be thinking that muscleresistance training is just for
guys like we're so past that.
But there are a lot of peoplewomen that think they should
still be doing like aerobics orrunning on a treadmill or biking
, and it does like that's fine.
This is what I tell people.
That's fine for your mentalhealth, that's fine for it feels
(11:27):
good to move.
If you can run and you love it,then do that, but let's not
overdo it where it's too muchstress on your body.
Speaker 3 (11:34):
Yeah, such a good thought.
Such a good thought what'swhat's motivating you right now
in life?
Speaker 1 (11:40):
I think, just to feel good.
Just to feel good, I mean, Iwas a gymnast, so I have, like,
back issues, I have ankle issuesand I've learned to, you know,
eat the right way, so that'santi-inflammatory.
I've tried to focus on gettingmy stress levels down because,
(12:01):
as much as, like I did, I ran mytests and I said this is wrong,
I'm not stressed, I'm not astressed person, I love not
stressed.
I'm not a stressed person, Ilove my life.
But you actually see your datacome in on your cortisol, like
your, four times during the day.
They'll test it and you'regoing wow, I guess maybe my
brain doesn't ever shut off.
So what I work on right now islike two times a day to reset,
(12:25):
just to reset, even if that'slike A seven minute.
I listened to a meditationthat's fantastic in the
afternoon for me before like thedinner time, and then, you know
, at night just resting and likeno blue, no screens.
You know it's hard, right, whenyou're coaching people, but
there have to be some boundariesthat we put in there.
(12:45):
So I don't know if I justanswered your question, but I
that's what I focus on Justfeeling good and being there to
live my you know best life andand be happy.
Speaker 3 (12:57):
Yeah, no, I asked you what.
What motivates you right nowand if motivating you is, is
keeping the boundaries, to kindof make sure that you stay
healthy and that you keep yourcortisol levels down right, keep
the stress down in your body,like that's a great message as
well.
It's like how do you live yourlife?
To prolong your life?
Like people talk about yourphysical age right, there's your
(13:18):
physical age, your mental ageand there's also your health age
as well, and I think that's thegoal is to have a health age
that is lower than your actual,you know, year's age.
Like that's the goal.
So you would drop something.
There is like eating the rightway.
Yeah, what does that mean?
Speaker 1 (13:37):
I mean, I basically like my husband and I, like he
has turned.
You know, it's so funny becausesometimes I catch him.
He's a walking encyclopedia ofhealth and I I don't want to
think that I had anything to dowith that, but the two of us we
kind of bounced, thank God.
Thank God, he's just, you know,can, can appreciate good, good
quality food, but we try veryhard to eat really good protein.
(14:01):
So, you know, we, we order froman online company so we're
getting a grass fed and pasturedand everything like that.
We, we, you know I, what Ipreach to my women is you want
to get more protein in inmidlife.
So most women like, even belike.
When I first heard, well, whenI first started paying more
(14:21):
attention to fitness, andprobably in my forties, um, I
tracked what I ate and it washardly any protein because, like
most midlife women, we justweren't raised that way, like
you eat the vegetables and youeat everything fat free, and you
, you know, and the kids getyour meat, the meat that you
made.
First you get the leftovers,kind of thinking, but now you
(14:44):
know I preach to them you shouldbe shooting for at least one
gram of your ideal body weightin protein a day.
So if you want to be, you know,135 pounds, that's 135 grams of
protein, which is very hard formost women to get.
So you know, I start, you know,explaining that if you can
front load your day, you'regoing to be ahead of the game
(15:05):
because you just fastedovernight and now we're going to
take that time, that first meal, and give your body what it
really needs in order tocontinue throughout the day,
rather than getting into suchstress that you're.
You know, remember how we grewup with, like Cheerios or, you
know, froot Loops, and that wasbreakfast, like that was just
pure sugar, and if I did thattoday I'd have a horrible
(15:27):
headache.
But I just I think by eatingproperly is an 80-20 rule.
You go 80% as best you can and20%.
You know, we went on vacationand every single night we had
dessert.
You know, it was always acelebration.
And then you come back home andyou just jump back in.
So it's not a big deal, thereis no guilt.
There's no guilt, it's just alifestyle.
(15:50):
So you eat the best you can andyou don't.
Nothing is off limits,nothing's off limits, it's just
a lifestyle.
So you eat the best you can andyou don't.
Nothing is off limits,nothing's off limits.
You just have to decide.
Is this going to serve me inthis moment?
Okay, if I really feel like Iwant it, I'm going to have it.
Speaker 3 (16:01):
Yeah, I have a friend of mine who's a coach and she
was talking about that, and it'slike when it's like even in
your mouth, right, like whenyou're doing the extra, like the
20%, like does it actually feelgood?
Like are you actually enjoyingit or are you just doing it
because you haven't had it in awhile?
Right, that thought of like ohyeah, I want to have, you know,
(16:22):
the creme brulee at dessert?
Right, but do you need thewhole thing or just need a
couple of bites, like what'senough to like, make you feel
like, oh, I like that, but it'snot going to like, make me feel
like, oh my God, I had too muchof that, or something along
those lines.
And so I like the 80-20,because everybody tries to be
perfect in life and there's nosuch thing.
So I like that 80-20 mix.
Speaker 1 (16:44):
Yeah for sure.
Yeah, the perfection is poison,because I think that's at least
that's how I felt when we werein this diet culture where you
had to be good all the time andthen, of course, you fell off on
the weekend because you wereexhausted and you were hungry
and crabby.
So it has to be somethingthat's sustainable, as we all
know.
So, whatever works for you, andif you can concentrate,
(17:07):
especially for midlife and theguys too concentrate on that
protein Fill yourself up withfruits and vegetables about you
know as much as you can, thefats will fill in around it.
And don't be afraid of thehealthy fats, because, you know,
an avocado is not a bad thing.
It's beautiful, it's got allthe phytonutrients and fiber and
good fats.
So I think that was somethingthat we needed to learn, also
(17:30):
coming out of the 80s and 90sdiet culture.
It's okay, you should be havingthose macadamia nuts and all.
Speaker 3 (17:37):
That's right.
That's right.
The different things to thinkabout and to consider.
You had mentioned, you know, agram of protein for your ideal
weight.
Is that true for men as well?
For my male listeners?
Is that the same philosophy, oris it true for men as well?
For my male listeners?
Is that the same philosophy, oris it different for women and
men?
Speaker 1 (17:55):
It is to some degree.
I think it depends again whereyou are.
You're not going to just like Iwill tell my the women, if
you're doing 60 right now, youcan't jump to 135.
This is going to take a whilefor you to build up.
So you add a little bit eachday, I mean at each each week.
I'd say you come up a littlelike maybe 15 grams and you do
(18:15):
it slowly, otherwise yourstomach's going to revolt and
say I can't do this.
You know, you're just not usedto it.
So with guys I would say, um,like my husband, he shoots for
about 200, which you know he'llget it in at the end of the day
where I'm like I'm making.
To be honest, this is reallyfunny.
But when I make our servingsfor dinner, like he has, maybe I
try and give him a little more,but it's still a lot.
(18:38):
And then he'll come out afteryou know, like maybe eight,
eight o'clock, nine o'clock,he'll do like a bowl of Greek
yogurt with a scoop of proteinpowder and blueberries just to
finish that off.
Speaker 3 (18:51):
Just to finish it off .
Speaker 1 (18:52):
That's probably another 35 right there at least.
So there are ways.
There are little tricks andtips, as long as you know what
your body can tolerate and, likesome people, just can't have
eggs.
So you don't have the eggpowder or the eggs or the egg
whites, even though it's a greatsource of protein, you can't
have dairy.
Well, there's a lot ofnon-dairy things too.
(19:13):
In fact, this morning I had byaccident, I didn't know, because
my husband went shopping he gota cottage cheese that was
lactose free.
I never had that before and itwas fine, like it still had the
protein in it and you know it'sgreat.
If you can't tolerate dairy,there's some things out there.
Speaker 3 (19:29):
What she mentioned the cottage cheese piece, like
what's one of your like creativeways, like you mentioned the
yogurt and the protein powder,but what's another one like
creative way to use protein thatyou might not like, people
might not necessarily think of?
Speaker 1 (19:43):
Well, I have like my two breakfasts.
Three breakfasts I would do, isI actually started doing
because I was off dairy foryears, years and then I slowly
reintroduced it and I'm fine, Idon't have any issues.
And I will take like threequarters of a cup of Greek
yogurt and then I'll do like ahalf a cup of cottage cheese,
mix them together and then I addpumpkin seeds, some chia seeds,
(20:07):
the kind of whatever's around Igo.
I have some nice berries stillthis time of year, but there's
also a really good.
I swear this is the best thingbecause it gives you the
sweetness and the tartness.
It's an organic freeze driedberry which I get mine at Trader
Joe's but I know othercompanies make it, so it has the
taste without.
Like you know, in the winterit's hard, like either you're
(20:29):
going to use the frozen fruit orlike the real berries are
ridiculously expensive.
So I like that for a topping.
And then the other one is aprotein oat bowl, if you can do
oats, so it's not just all carbs, like we remember as kids.
I do an oatmeal that has flaxseeds and hemp seeds like in it.
It's just an instant and then Iwill cook it and then add a
(20:52):
scoop of protein powder.
So now you know you've got that.
You can't really it's vanilla,you can't even taste it.
And then I will mix that up andthen I'll top it with whatever
the day, you know, whatevertoppings I want for the day.
But I just posted a reel today.
I think I couldn't believe itwhen I actually added up,
because I don't track anymore, Ijust know what I like and what
(21:12):
kind of works.
I think it had 43 grams ofprotein for an oatmeal bowl and
the fiber was what I oftenforget to talk about.
But fiber is so important forguys and for women.
But I mean that had 11 grams.
So if you're shooting for 30for the whole day, that's 11 to
start off.
That's pretty good.
So that's two.
And then the third one is asmoothie.
(21:34):
That's usually I really like touse.
I'll throw in, I'll throw in mybanana, then with the protein
powder, with a nut, milk orwater, and then whatever fruits
I'm, you know, usually frozen bythen.
But what I, what I like is youcan change it up based on what
you have.
You know it's, it's prettyvolatile.
I can throw in a scoop of not ascoop, but two handfuls of some
(21:58):
greens just those bad greens toget your fiber in.
Yeah, I mean, if you add somefrozen avocado, you turn that
into a smoothie bowl that youcan literally eat like ice cream
.
So top it with all yourfavorite toppings again, like,
but it's just just my.
My whole advice is you justwant to stay away from processed
(22:18):
foods and you don't want reallyas added sugar.
But if you love that, I knowthere's like a I forget the
brand, purely Elizabeth, like Idon't get that often, but that's
down, oh granola.
Yeah, I think isn't it Onetablespoon is fine, like, don't
say you can't have it, just havea little bit of it.
You know what I mean, causemost people will use that as a
snack and before you know it youhave.
You know, you just have a lotof sugar that you've consumed
(22:42):
and you didn't really need it.
So it's always if you canconsume that protein first, that
that will fill you up.
Then you fill in the rest withthe carbs and the fats follow
through naturally and it's.
It doesn't have to be acomplicated formula.
Speaker 3 (22:55):
I love that.
Yeah, the protein firstapproach, I think, is where
people kind of like get lost andwhat that looks like.
Speaker 1 (23:04):
Yeah, it is.
It's just a different way ofthinking and once you do it, you
just understand that it works.
So I'm going to keep doing itand I batch cook.
I think one of the best thingsyou can do, and I'm I'm much,
I'm, I'm a very live in themoment, last minute.
That's just naturally how I amwith food.
But at least, if you can batchcook a bunch of chicken or a
(23:26):
bunch of turkey or a few steaks,whatever it is you're into like
on a Sunday, and then for lunchyou just have it, you grab it,
you use that on top of whateveryou know.
Maybe you want to make asandwich, maybe you want a salad
, and it's just so easy and it'sdone.
So that's just you know,something to keep in mind too.
Speaker 3 (23:41):
Yeah, that's cooking on Sundays helps, helps a week
go a little bit easier.
Speaker 1 (23:45):
And we used to never have time when the kids were
home, right, because that'sright in the games.
Speaker 3 (23:50):
That's right.
Your life was so busy.
It was like catches, catch cam.
Yeah sure what's?
What's something you've alwayswanted to do, but you haven't
done yet in your emptiness life.
Speaker 1 (24:03):
I might be doing a podcast that has been on my list
for a while, starting my own,but you know, I don't really
know that there's anything Ihaven't done yet.
I mean, we have just startedtraveling a little bit.
You know, it was the first timewe didn't, like I said, like we
had a very soccer based family.
That's every single weekend wewould spend Thanksgiving's apart
(24:23):
.
My poor husband would be downat a tournament with a hot dog
for Thanksgiving, showing mepictures Like that's just what
we did.
So that was our travel at thattime, and now we're focusing on
trying to see the world.
And you know it's great whenyou don't have to worry about
your kids.
It's more who's going to watchthe dogs, but you know you can
(24:44):
find someone to do that, andit's especially after the
pandemic.
I think it's just so freeing toget out there and see other
cultures and see how people dothings differently, and you come
back with a whole new viewpointon.
You know, our lifestyle herebeing so busy, busy, busy and go
away and how they slow down andenjoy their food.
(25:05):
There is no coffee on the go.
You sit down and you have itand yeah, it's just it's fun I
think.
So I would say I would continue.
I really want to continue doingthat.
Speaker 3 (25:15):
Is there some place that you visited recently that's
like, oh my God, that was thebest, or someplace you want to
go to that you haven't gone toyet?
Speaker 1 (25:22):
I loved Portugal this summer.
I would go back in a heartbeat.
There's a lot to see there andthe food is amazing and the
people are so nice and it's justbeautiful country.
I do have France on my listbecause I, you know, I like the
language.
I try and speak it with.
You know what I can with mylittle apps that I practice with
(25:45):
, and we went on our honeymoonto Bali, indonesia.
So that was like you know, youstart with that one and
everything else is kind of hardto follow up, but I would like
to go back down there to thatpart of the world again too.
So nice.
Speaker 3 (25:58):
Yeah, nice, yeah, before I let you go, that's one
of my favorite questions to askpeople is like what have you
recently learned about yourself?
Speaker 1 (26:07):
I think I work best in small sets of time.
So where I used to be able tosit for two hours at a time, I
need to move.
To sit for two hours at a time,I need to move.
So I've learned that I need totake breaks.
Where it used to be hard for meto come back from breaks, I
(26:31):
just need to set up some time todo some deep breathing, to at
least clear my head, to gooutside and walk.
I need what I've really learned.
This is what I should have saidfirst, but I've learned that
nature is really, reallyimportant for me to reset and I
think, no matter what the season, we have to make an effort to
get outside and, if possible,get to some sort of either.
(26:51):
Like, I'm very much a waterperson, so I'm lucky there's a
lake in town.
I can get to the lake and evenjust take a 10 minute walk and
it'll always kind of fixwhatever's going on in my head.
So that's, I think I've learnedthat in the last year the most.
Speaker 3 (27:07):
Yeah, I love that.
Like movement and naturethere's such things I think that
are underrated for people,especially now in midlife is to
be able to get out and do thosethings and kind of explore Like.
For me, I picked up hiking inthe last year and it's like I
have a group that I hike withevery sunday and it's been like
a total game changer just to beout, you know, for two, three,
(27:30):
four hours, just in trees andscrambling over rocks, and it's
just like it's a great way tostart the week and there's no
screen time.
You're just out, no screen timejust out in nature.
Yeah, that's.
Speaker 1 (27:42):
That's great, and I think also with people being
know, sitting at their desks andworking all the time too, and
staring at a screen like this iswhat I mean I'm very surprised
by a lot of my like, my friends,my kids, friends who are new to
the work world, and they'repretty much virtual.
So I mean I guess you can usethat to your advantage too.
You can go out for a run atlunch or do whatever, but I
(28:08):
can't.
I think I like the idea ofinteraction with people very
much too.
So a hiking group is awesome,because then you get the
interaction and nature.
Speaker 3 (28:15):
That's right, well, and you can even pull back from
the group, like you can go tothe back of the pack or the
middle of the pack.
Like you can go to the back ofthe pack or the middle of the
pack, like you can talk topeople and then pull back, and
so it's like a good ebb and flow.
Speaker 1 (28:25):
Very nice yeah.
Speaker 3 (28:26):
Yeah, where can people find you online, krista,
if they want to learn more aboutwhat you do?
Speaker 1 (28:31):
I have a website, kristadailycom, and I'm on
Instagram and Facebook at EmptyNest Wellness and, yeah, I think
you know I'm pretty muchrespond as quickly as I can day
of if anyone sends me a message,because I just although I will
say I mostly leave voicemessages because you know, when
(28:51):
you get to be our age, you needthe readers all the time.
I love to chat and I'll justsend them a voice message if I
can to connect, which I thinkyou know.
I think they actuallyappreciate too.
Speaker 3 (29:02):
Yeah, such a great way to do it, awesome.
Thank you so much for beinghere, krista.
Speaker 1 (29:06):
Thank you for having me.
This was really fun to talkabout and you know know that
there is light.
There is light out there for usempty nesters.
Speaker 3 (29:13):
That's right Always and consider the possibilities.
Consider the possibilities.
Speaker 1 (29:18):
Absolutely.
Speaker 2 (29:21):
Are you ready to start living and enjoying your
empty nest years?
If so, head over tojasonramsdencom and click work
with me to get the conversationstarted.
This Empty Nest Life is aproduction of Impact.
One Media LLC.
All rights reserved.
I think the hard part is not to feel defeated,
because it is hard, especiallyif you've been active your whole
life and then, all of a sudden,you're complaining about
sciatica, like your grandmotherdid or whoever, and you just
have to acknowledge that it issomething that happened.
But not to give up and not tojust throw in the towel and not
move.
Stay true to the perceptionthat you are still strong.
(00:24):
It's just you're going to haveto work around something.
Speaker 2 (00:29):
Welcome to this Empty Nest Life.
Join Jay Ramsden as he leadsyou on a transformative journey
through the uncharted seas ofmidlife and empty nesting.
If you're ready to embark onthis new adventure and redefine
your future, you're in the rightplace.
Here's your host the EmptinessCoach, jay Ramston.
Speaker 3 (00:48):
Krista Daly, the Emptiness Wellness on Instagram.
As we start to talk I don'tknow if this is true for you,
but the more we talk about itsocial, it's like people start
to come into our feed and that'show I found you.
So it was like well, I got toget Krista on the show and have
a conversation with her.
Speaker 1 (01:05):
Yeah, it's.
It's amazing how many of us arecoming out of the woodworks
right now, it seems, where noone ever talked about this
before, right.
Speaker 3 (01:12):
Right, yeah, no one.
And I think there's like I washaving this conversation with
somebody yesterday.
It was like people talk aboutlike what it's like to go from
elementary to middle and middleand high school and you get
married and jobs, but nobodytalks about, like when the kids
leave to retirement, likethere's this gap that nobody
talks about.
Speaker 1 (01:29):
Yeah.
Speaker 3 (01:30):
And so I'm.
I'm glad that you're here,because you have a very uh
important at least for myaudience, I feel like a very
important bent on this time.
Right, you call yourself uh,you know, on your, on your
website, you call yourself awellness warrior.
How did that come to be?
Speaker 1 (01:48):
I think we all get banged up and tossed around a
little bit as we get.
I mean, I'm 57 now and thingshappen and I just I feel like I
just can see through to theother side and and kind of take
that battle as a learningexperience.
So in 2010, I was diagnosedwith a brain tumor.
(02:11):
So my kids were really littleand I was in the middle of
trying to do as much as I couldabout about sharing wellness,
because I had just graduatedfrom the Institute for
Integrative Nutrition and it was.
It was a learning experience,Absolutely, and I wanted people
to know that they were strongerthan what they believed they
were.
Like, if I can handle this,then you can handle what's
(02:34):
coming your way.
It's all about perspective andlooking at what really matters
to you at that moment and andreally staying true to it,
rather than, especially nowwhere you get sides, you fall
down these dark holes ofcomparison to other people and
you know, with social media andso on.
(02:54):
I just feel like people reallycan be stronger than they think
they are, and that goes for anyage, so it really doesn't matter
.
I think I can say I've inspiredmy kids to do the same, or they
pulled themselves up, you know,when things were a little bit
down, but yeah, that's, that'sthat's where I came from and I
(03:14):
remain there to this day.
Speaker 3 (03:16):
Yeah, I like that You're stronger than you know,
or you stronger than you think.
You are talking about how yourkids like you've.
You've demonstrated that forthem and they've taken that on a
little bit.
What does that mean for youright now, today, that you're
stronger than you think you are?
Speaker 1 (03:32):
Oh, that's a good question.
Um, I think for right now,being um this age and you know
things you kind, I kind ofthought I was going to be
removed from the usual peoplewho talk about aging and that
(03:53):
things changing in your body andthings just like like I just
thought I was.
You know, I've been schooled inthis for so many years.
I know about all thesupplements I know about you
know how to run tests.
I know how all the supplementsI know about.
You know how to run tests, Iknow how to interpret tests.
But when you actually are in it,there are times that you have
to adjust.
(04:13):
There are days where you mayfeel like you're 80 years old
because something's going on.
You have some inflammation, youmaybe are a weekend warrior and
you did too much over theweekend and now you're limping.
I think the hard part is is notto feel defeated, because it is
hard, like especially if you'vebeen active your whole life and
then all of a sudden, you knowyou're complaining about
(04:33):
sciatica, like you know yourgrandmother did or whoever, and
you just have to acknowledgethat it is something that
happened, but not to give up andnot to just throw in the towel
and not move, or, you know, gofor the quick fix.
You know, and there's nothingwrong with the quick fix,
believe me, I understand.
But to stay, stay true to theperception that you are still
(04:56):
strong.
It's just you're going to haveto work around something.
So, in other words, like eventwo years ago, as far as like my
workouts, they were a lot more,let's just say, intense okay
because I could do it.
And now things have happenedwhere it's not that mine aren't
intense, they're just they'vebeen tweaked a little to work
(05:18):
things with more intention, towork things with sets, a set
time that you just don't need togo past.
You don't need to go past whatyou think you need to, because
maybe you had a little ego whenyou were growing up and you like
to push yourself because youlove competition, even with
yourself.
(05:38):
Sometimes you just need to takea step back and reassess and
figure out okay, so if I can'tdo, let's say I can't run
because I have a toe that has nocartilage left in it anymore.
I'm not going to think walkingis for babies.
I'm going to adjust and usethis walking as just another
(05:59):
part of the whole picture.
And I can go on and on as faras different things that that
can apply to picture, and I cango on and on as far as different
things that that can apply to.
But I'm just saying, instead ofseeing it as I'm a failure, I'm
old.
Now you just have to reassessand not judge yourself that you
are weak.
Speaker 3 (06:14):
Okay.
So I know, like I know myaudience is thinking this
question right now, because I am.
It's like what does that looklike?
Like, what is your workout?
You said you back down, butwhat does it look like?
Speaker 1 (06:25):
Well, like, let's say , I was doing deep squats, like
deep squats, so like we call it.
I don't want to say it, but youget your butt down all the way
down so your calves are touchingyour glutes, so something like
that.
With weight I was doing that,no problem.
I have since had because I havea toe issue that led to a knee
(06:49):
issue that I went to PT like I'mokay now, but I just know to
stay away from something thatthat's intense and was pretty
impressive for my age, and nowwe just go to the bench instead.
We sit to the bench.
I don't go all the way down, ormaybe I was doing.
It's very, very common formidlife women to be doing a lot
(07:10):
of the high intensity interval,the HIIT workouts.
What I have learned since going, like you know, perimenopause
to postmenopause, I've learnedthat once a week if that is fine
for me, that's it Because ofthe cortisol levels being
elevated, naturally, anyway, alot of women are really fighting
(07:33):
with sleep, so they wake upexhausted, but they go to bed
wide awake, so we call thattired and wired, not keeping
these stress levels high.
So, in other words, if you'regoing to be doing the HIIT
workouts and a lot of them aredoing it fasted, it's going to
(07:53):
actually do more damage thanhelp because we're just staying
in that stress state.
And when you're staying in astress state in midlife and
post-menopause, perimenopause,you end up not being able to get
the gains you're looking for.
So there's a whole.
This goes on and on and on.
If I can't make the gains andI'm doing all the work and I'm
(08:16):
not what people, most women,want to lose weight, which is
actually one of the worst thingsyou can have a goal for, I tell
people, I tell women, to flipthe switch.
Flip the switch and be morecognizant on let's build muscle
instead, Because if you're goingto build muscle, then that is
going to improve so much of yourlife.
(08:37):
It's going to improve your mood, it's going to improve your
muscle, which, when you buildmuscle, you end up doing this
swap because fat does no longer.
Fat will normally slide inafter the age of 30, we lose
muscle every year, so fatnaturally takes that place,
Unless you're doing resistancetraining to build that muscle
you're going to have, you'regoing to have a battle if you
(08:57):
are in constant stress.
So you want to build the muscleinstead of.
Let's stop the talk about takingaway and getting smaller.
As women, you need to build themuscle so that when you are
older, if you ever look at thestatistics for women with broken
hips, it's frightening.
So, no more frailty.
This is my goal at this point.
It's longevity.
(09:17):
It's not about an image anymore.
It's about staying strong sothat I can be there and be
independent and have the bonehealth I mean.
It's it's just kind of a simplething.
Once you flip that switch tobeing like I don't care that I
have these, like you know, a fewbulges.
I want to be strong.
So now your body is thinkingit's okay to eat a little more.
(09:42):
We were in such this bird dietfor so long and you know, in the
80s we grew up looking at CindyCrawford and you know all Kate
Moss and the thin models, andthat's why I still have so many
women who weigh themselvesseveral times a day and they
just are tied to that number onthe scale and I say it doesn't
matter.
I mean it matters in some way.
But there are other indicatorsthat you can look at, such as,
(10:06):
you know, these in these, inbody scans that people are doing
.
You can look at your waist hipratio.
You can take a tape measure andjust measure waist once a month
.
That's it, Like you don't needto be a slave to the scale.
Speaker 3 (10:17):
I love that.
That's so good.
Like I even see that with myclients when we're talking about
that thing, I tell them it'sthe scale, because it's just a
number.
And then if that number isn'twhat you want it to be, then
that drives your emotions andthen that creates stress in the
body and then you were going towant to eat more and get out of
whack with what you're trying toaccomplish, all because of a
number.
So I love that.
(10:38):
And the strength piece is sokey.
I saw that in my mom, you know,when she's very frail at even
at 85, she's been frail herwhole life but she had like a
little pelvic stress fractureand it just it came from
something simple as just turningthe wrong way because she
didn't have the stabilityanywhere or the muscle mass
anywhere.
So that's so good.
(10:59):
I love that You're.
That's a great message forpeople.
You know it was like buildingstrength is key.
Speaker 1 (11:05):
Yeah, I don't think there's no more room anymore to
be thinking that muscleresistance training is just for
guys like we're so past that.
But there are a lot of peoplewomen that think they should
still be doing like aerobics orrunning on a treadmill or biking
, and it does like that's fine.
This is what I tell people.
That's fine for your mentalhealth, that's fine for it feels
(11:27):
good to move.
If you can run and you love it,then do that, but let's not
overdo it where it's too muchstress on your body.
Speaker 3 (11:34):
Yeah, such a good thought.
Such a good thought what'swhat's motivating you right now
in life?
Speaker 1 (11:40):
I think, just to feel good.
Just to feel good, I mean, Iwas a gymnast, so I have, like,
back issues, I have ankle issuesand I've learned to, you know,
eat the right way, so that'santi-inflammatory.
I've tried to focus on gettingmy stress levels down because,
(12:01):
as much as, like I did, I ran mytests and I said this is wrong,
I'm not stressed, I'm not astressed person, I love not
stressed.
I'm not a stressed person, Ilove my life.
But you actually see your datacome in on your cortisol, like
your, four times during the day.
They'll test it and you'regoing wow, I guess maybe my
brain doesn't ever shut off.
So what I work on right now islike two times a day to reset,
(12:25):
just to reset, even if that'slike A seven minute.
I listened to a meditationthat's fantastic in the
afternoon for me before like thedinner time, and then, you know
, at night just resting and likeno blue, no screens.
You know it's hard, right, whenyou're coaching people, but
there have to be some boundariesthat we put in there.
(12:45):
So I don't know if I justanswered your question, but I
that's what I focus on Justfeeling good and being there to
live my you know best life andand be happy.
Speaker 3 (12:57):
Yeah, no, I asked you what.
What motivates you right nowand if motivating you is, is
keeping the boundaries, to kindof make sure that you stay
healthy and that you keep yourcortisol levels down right, keep
the stress down in your body,like that's a great message as
well.
It's like how do you live yourlife?
To prolong your life?
Like people talk about yourphysical age right, there's your
(13:18):
physical age, your mental ageand there's also your health age
as well, and I think that's thegoal is to have a health age
that is lower than your actual,you know, year's age.
Like that's the goal.
So you would drop something.
There is like eating the rightway.
Yeah, what does that mean?
Speaker 1 (13:37):
I mean, I basically like my husband and I, like he
has turned.
You know, it's so funny becausesometimes I catch him.
He's a walking encyclopedia ofhealth and I I don't want to
think that I had anything to dowith that, but the two of us we
kind of bounced, thank God.
Thank God, he's just, you know,can, can appreciate good, good
quality food, but we try veryhard to eat really good protein.
(14:01):
So, you know, we, we order froman online company so we're
getting a grass fed and pasturedand everything like that.
We, we, you know I, what Ipreach to my women is you want
to get more protein in inmidlife.
So most women like, even belike.
When I first heard, well, whenI first started paying more
(14:21):
attention to fitness, andprobably in my forties, um, I
tracked what I ate and it washardly any protein because, like
most midlife women, we justweren't raised that way, like
you eat the vegetables and youeat everything fat free, and you
, you know, and the kids getyour meat, the meat that you
made.
First you get the leftovers,kind of thinking, but now you
(14:44):
know I preach to them you shouldbe shooting for at least one
gram of your ideal body weightin protein a day.
So if you want to be, you know,135 pounds, that's 135 grams of
protein, which is very hard formost women to get.
So you know, I start, you know,explaining that if you can
front load your day, you'regoing to be ahead of the game
(15:05):
because you just fastedovernight and now we're going to
take that time, that first meal, and give your body what it
really needs in order tocontinue throughout the day,
rather than getting into suchstress that you're.
You know, remember how we grewup with, like Cheerios or, you
know, froot Loops, and that wasbreakfast, like that was just
pure sugar, and if I did thattoday I'd have a horrible
(15:27):
headache.
But I just I think by eatingproperly is an 80-20 rule.
You go 80% as best you can and20%.
You know, we went on vacationand every single night we had
dessert.
You know, it was always acelebration.
And then you come back home andyou just jump back in.
So it's not a big deal, thereis no guilt.
There's no guilt, it's just alifestyle.
(15:50):
So you eat the best you can andyou don't.
Nothing is off limits,nothing's off limits, it's just
a lifestyle.
So you eat the best you can andyou don't.
Nothing is off limits,nothing's off limits.
You just have to decide.
Is this going to serve me inthis moment?
Okay, if I really feel like Iwant it, I'm going to have it.
Speaker 3 (16:01):
Yeah, I have a friend of mine who's a coach and she
was talking about that, and it'slike when it's like even in
your mouth, right, like whenyou're doing the extra, like the
20%, like does it actually feelgood?
Like are you actually enjoyingit or are you just doing it
because you haven't had it in awhile?
Right, that thought of like ohyeah, I want to have, you know,
(16:22):
the creme brulee at dessert?
Right, but do you need thewhole thing or just need a
couple of bites, like what'senough to like, make you feel
like, oh, I like that, but it'snot going to like, make me feel
like, oh my God, I had too muchof that, or something along
those lines.
And so I like the 80-20,because everybody tries to be
perfect in life and there's nosuch thing.
So I like that 80-20 mix.
Speaker 1 (16:44):
Yeah for sure.
Yeah, the perfection is poison,because I think that's at least
that's how I felt when we werein this diet culture where you
had to be good all the time andthen, of course, you fell off on
the weekend because you wereexhausted and you were hungry
and crabby.
So it has to be somethingthat's sustainable, as we all
know.
So, whatever works for you, andif you can concentrate,
(17:07):
especially for midlife and theguys too concentrate on that
protein Fill yourself up withfruits and vegetables about you
know as much as you can, thefats will fill in around it.
And don't be afraid of thehealthy fats, because, you know,
an avocado is not a bad thing.
It's beautiful, it's got allthe phytonutrients and fiber and
good fats.
So I think that was somethingthat we needed to learn, also
(17:30):
coming out of the 80s and 90sdiet culture.
It's okay, you should be havingthose macadamia nuts and all.
Speaker 3 (17:37):
That's right.
That's right.
The different things to thinkabout and to consider.
You had mentioned, you know, agram of protein for your ideal
weight.
Is that true for men as well?
For my male listeners?
Is that the same philosophy, oris it true for men as well?
For my male listeners?
Is that the same philosophy, oris it different for women and
men?
Speaker 1 (17:55):
It is to some degree.
I think it depends again whereyou are.
You're not going to just like Iwill tell my the women, if
you're doing 60 right now, youcan't jump to 135.
This is going to take a whilefor you to build up.
So you add a little bit eachday, I mean at each each week.
I'd say you come up a littlelike maybe 15 grams and you do
(18:15):
it slowly, otherwise yourstomach's going to revolt and
say I can't do this.
You know, you're just not usedto it.
So with guys I would say, um,like my husband, he shoots for
about 200, which you know he'llget it in at the end of the day
where I'm like I'm making.
To be honest, this is reallyfunny.
But when I make our servingsfor dinner, like he has, maybe I
try and give him a little more,but it's still a lot.
(18:38):
And then he'll come out afteryou know, like maybe eight,
eight o'clock, nine o'clock,he'll do like a bowl of Greek
yogurt with a scoop of proteinpowder and blueberries just to
finish that off.
Speaker 3 (18:51):
Just to finish it off .
Speaker 1 (18:52):
That's probably another 35 right there at least.
So there are ways.
There are little tricks andtips, as long as you know what
your body can tolerate and, likesome people, just can't have
eggs.
So you don't have the eggpowder or the eggs or the egg
whites, even though it's a greatsource of protein, you can't
have dairy.
Well, there's a lot ofnon-dairy things too.
(19:13):
In fact, this morning I had byaccident, I didn't know, because
my husband went shopping he gota cottage cheese that was
lactose free.
I never had that before and itwas fine, like it still had the
protein in it and you know it'sgreat.
If you can't tolerate dairy,there's some things out there.
Speaker 3 (19:29):
What she mentioned the cottage cheese piece, like
what's one of your like creativeways, like you mentioned the
yogurt and the protein powder,but what's another one like
creative way to use protein thatyou might not like, people
might not necessarily think of?
Speaker 1 (19:43):
Well, I have like my two breakfasts.
Three breakfasts I would do, isI actually started doing
because I was off dairy foryears, years and then I slowly
reintroduced it and I'm fine, Idon't have any issues.
And I will take like threequarters of a cup of Greek
yogurt and then I'll do like ahalf a cup of cottage cheese,
mix them together and then I addpumpkin seeds, some chia seeds,
(20:07):
the kind of whatever's around Igo.
I have some nice berries stillthis time of year, but there's
also a really good.
I swear this is the best thingbecause it gives you the
sweetness and the tartness.
It's an organic freeze driedberry which I get mine at Trader
Joe's but I know othercompanies make it, so it has the
taste without.
Like you know, in the winterit's hard, like either you're
(20:29):
going to use the frozen fruit orlike the real berries are
ridiculously expensive.
So I like that for a topping.
And then the other one is aprotein oat bowl, if you can do
oats, so it's not just all carbs, like we remember as kids.
I do an oatmeal that has flaxseeds and hemp seeds like in it.
It's just an instant and then Iwill cook it and then add a
(20:52):
scoop of protein powder.
So now you know you've got that.
You can't really it's vanilla,you can't even taste it.
And then I will mix that up andthen I'll top it with whatever
the day, you know, whatevertoppings I want for the day.
But I just posted a reel today.
I think I couldn't believe itwhen I actually added up,
because I don't track anymore, Ijust know what I like and what
(21:12):
kind of works.
I think it had 43 grams ofprotein for an oatmeal bowl and
the fiber was what I oftenforget to talk about.
But fiber is so important forguys and for women.
But I mean that had 11 grams.
So if you're shooting for 30for the whole day, that's 11 to
start off.
That's pretty good.
So that's two.
And then the third one is asmoothie.
(21:34):
That's usually I really like touse.
I'll throw in, I'll throw in mybanana, then with the protein
powder, with a nut, milk orwater, and then whatever fruits
I'm, you know, usually frozen bythen.
But what I, what I like is youcan change it up based on what
you have.
You know it's, it's prettyvolatile.
I can throw in a scoop of not ascoop, but two handfuls of some
(21:58):
greens just those bad greens toget your fiber in.
Yeah, I mean, if you add somefrozen avocado, you turn that
into a smoothie bowl that youcan literally eat like ice cream
.
So top it with all yourfavorite toppings again, like,
but it's just just my.
My whole advice is you justwant to stay away from processed
(22:18):
foods and you don't want reallyas added sugar.
But if you love that, I knowthere's like a I forget the
brand, purely Elizabeth, like Idon't get that often, but that's
down, oh granola.
Yeah, I think isn't it Onetablespoon is fine, like, don't
say you can't have it, just havea little bit of it.
You know what I mean, causemost people will use that as a
snack and before you know it youhave.
You know, you just have a lotof sugar that you've consumed
(22:42):
and you didn't really need it.
So it's always if you canconsume that protein first, that
that will fill you up.
Then you fill in the rest withthe carbs and the fats follow
through naturally and it's.
It doesn't have to be acomplicated formula.
Speaker 3 (22:55):
I love that.
Yeah, the protein firstapproach, I think, is where
people kind of like get lost andwhat that looks like.
Speaker 1 (23:04):
Yeah, it is.
It's just a different way ofthinking and once you do it, you
just understand that it works.
So I'm going to keep doing itand I batch cook.
I think one of the best thingsyou can do, and I'm I'm much,
I'm, I'm a very live in themoment, last minute.
That's just naturally how I amwith food.
But at least, if you can batchcook a bunch of chicken or a
(23:26):
bunch of turkey or a few steaks,whatever it is you're into like
on a Sunday, and then for lunchyou just have it, you grab it,
you use that on top of whateveryou know.
Maybe you want to make asandwich, maybe you want a salad
, and it's just so easy and it'sdone.
So that's just you know,something to keep in mind too.
Speaker 3 (23:41):
Yeah, that's cooking on Sundays helps, helps a week
go a little bit easier.
Speaker 1 (23:45):
And we used to never have time when the kids were
home, right, because that'sright in the games.
Speaker 3 (23:50):
That's right.
Your life was so busy.
It was like catches, catch cam.
Yeah sure what's?
What's something you've alwayswanted to do, but you haven't
done yet in your emptiness life.
Speaker 1 (24:03):
I might be doing a podcast that has been on my list
for a while, starting my own,but you know, I don't really
know that there's anything Ihaven't done yet.
I mean, we have just startedtraveling a little bit.
You know, it was the first timewe didn't, like I said, like we
had a very soccer based family.
That's every single weekend wewould spend Thanksgiving's apart
(24:23):
.
My poor husband would be downat a tournament with a hot dog
for Thanksgiving, showing mepictures Like that's just what
we did.
So that was our travel at thattime, and now we're focusing on
trying to see the world.
And you know it's great whenyou don't have to worry about
your kids.
It's more who's going to watchthe dogs, but you know you can
(24:44):
find someone to do that, andit's especially after the
pandemic.
I think it's just so freeing toget out there and see other
cultures and see how people dothings differently, and you come
back with a whole new viewpointon.
You know, our lifestyle herebeing so busy, busy, busy and go
away and how they slow down andenjoy their food.
(25:05):
There is no coffee on the go.
You sit down and you have itand yeah, it's just it's fun I
think.
So I would say I would continue.
I really want to continue doingthat.
Speaker 3 (25:15):
Is there some place that you visited recently that's
like, oh my God, that was thebest, or someplace you want to
go to that you haven't gone toyet?
Speaker 1 (25:22):
I loved Portugal this summer.
I would go back in a heartbeat.
There's a lot to see there andthe food is amazing and the
people are so nice and it's justbeautiful country.
I do have France on my listbecause I, you know, I like the
language.
I try and speak it with.
You know what I can with mylittle apps that I practice with
(25:45):
, and we went on our honeymoonto Bali, indonesia.
So that was like you know, youstart with that one and
everything else is kind of hardto follow up, but I would like
to go back down there to thatpart of the world again too.
So nice.
Speaker 3 (25:58):
Yeah, nice, yeah, before I let you go, that's one
of my favorite questions to askpeople is like what have you
recently learned about yourself?
Speaker 1 (26:07):
I think I work best in small sets of time.
So where I used to be able tosit for two hours at a time, I
need to move.
To sit for two hours at a time,I need to move.
So I've learned that I need totake breaks.
Where it used to be hard for meto come back from breaks, I
(26:31):
just need to set up some time todo some deep breathing, to at
least clear my head, to gooutside and walk.
I need what I've really learned.
This is what I should have saidfirst, but I've learned that
nature is really, reallyimportant for me to reset and I
think, no matter what the season, we have to make an effort to
get outside and, if possible,get to some sort of either.
(26:51):
Like, I'm very much a waterperson, so I'm lucky there's a
lake in town.
I can get to the lake and evenjust take a 10 minute walk and
it'll always kind of fixwhatever's going on in my head.
So that's, I think I've learnedthat in the last year the most.
Speaker 3 (27:07):
Yeah, I love that.
Like movement and naturethere's such things I think that
are underrated for people,especially now in midlife is to
be able to get out and do thosethings and kind of explore Like.
For me, I picked up hiking inthe last year and it's like I
have a group that I hike withevery sunday and it's been like
a total game changer just to beout, you know, for two, three,
(27:30):
four hours, just in trees andscrambling over rocks, and it's
just like it's a great way tostart the week and there's no
screen time.
You're just out, no screen timejust out in nature.
Yeah, that's.
Speaker 1 (27:42):
That's great, and I think also with people being
know, sitting at their desks andworking all the time too, and
staring at a screen like this iswhat I mean I'm very surprised
by a lot of my like, my friends,my kids, friends who are new to
the work world, and they'repretty much virtual.
So I mean I guess you can usethat to your advantage too.
You can go out for a run atlunch or do whatever, but I
(28:08):
can't.
I think I like the idea ofinteraction with people very
much too.
So a hiking group is awesome,because then you get the
interaction and nature.
Speaker 3 (28:15):
That's right, well, and you can even pull back from
the group, like you can go tothe back of the pack or the
middle of the pack.
Like you can go to the back ofthe pack or the middle of the
pack, like you can talk topeople and then pull back, and
so it's like a good ebb and flow.
Speaker 1 (28:25):
Very nice yeah.
Speaker 3 (28:26):
Yeah, where can people find you online, krista,
if they want to learn more aboutwhat you do?
Speaker 1 (28:31):
I have a website, kristadailycom, and I'm on
Instagram and Facebook at EmptyNest Wellness and, yeah, I think
you know I'm pretty muchrespond as quickly as I can day
of if anyone sends me a message,because I just although I will
say I mostly leave voicemessages because you know, when
(28:51):
you get to be our age, you needthe readers all the time.
I love to chat and I'll justsend them a voice message if I
can to connect, which I thinkyou know.
I think they actuallyappreciate too.
Speaker 3 (29:02):
Yeah, such a great way to do it, awesome.
Thank you so much for beinghere, krista.
Speaker 1 (29:06):
Thank you for having me.
This was really fun to talkabout and you know know that
there is light.
There is light out there for usempty nesters.
Speaker 3 (29:13):
That's right Always and consider the possibilities.
Consider the possibilities.
Speaker 1 (29:18):
Absolutely.
Speaker 2 (29:21):
Are you ready to start living and enjoying your
empty nest years?
If so, head over tojasonramsdencom and click work
with me to get the conversationstarted.
This Empty Nest Life is aproduction of Impact.
One Media LLC.
All rights reserved.
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