October 14, 2025 • 32 mins
Strength doesn’t start under a barbell—it starts at home, in the kitchen, with the tiny choices that quietly shape your days. We sit down with Wendy, an eight-year fitness coach whose goal is to train the woman and not just her body.
We unpack how food becomes a love language, a source of discipline, and a path towards lasting self-trust. From moving in with a partner and juggling fur babies to navigating old habits that resurface, Wendy shares how boundaries, belief shifts, and gentle structure keep her grounded in a season full of change.
We dig into the moments that rewired her view on nutrition: her father’s health scare that exposed the cost of everyday habits and a post-divorce reckoning that turned “lose 10 pounds” into a full-body, full-heart transformation. You’ll hear her strategies that fit real life:
- why the 80/20 rule sustains family traditions without guilt
- how to romanticize meal prep so it feels like care rather than a chore
- Simple habit upgrades that actually move the needle.
Think protein pasta on busy nights, bright, fresh ceviche when you want light and clean, and coffee orders that you can still enjoy with eating your macros instead of drinking them.
This conversation is for the mom in survival mode, the woman who wants energy back, and anyone ready to trade perfection for progress. We talk quality of life over scale victories, fueling to match changing activity levels, pantry setups that encourage better defaults, and baby steps that stack into unshakeable confidence.
By the end of this episode, you’ll have a new lens for your kitchen. How it can be a training ground where consistency, compassion, and strength are built one small decision at a time.
To stay connected with Wendy, help on your fitness journey or to get plugged into her community:
Follow on Instagram @_wendyfit or @_stronher
Check out the Stronher website.
Thank you so much for listening in! If this episode spoke to you, it would mean the world to me if you left a review or shared it with a friend. And don’t forget to tag me so I can personally thank you for helping me spread the word.
Follow and chat with me on Instagram:
Podcast account - @thrivelikeamother.podcast
Personal account - @thrive.empowered
Sending you light and love always!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
Hey love, I'm Ebony and welcome to Thrive Like a
(00:03):
Mother.
On this podcast, we're scaredfor our truth, but that fear is
what leads us to truly live.
You're in the right place, andyou feel like you're stuck in
survival mode, and you're readyto step into who you truly met
to be.
I share resources at school.
I use daily to help you in yourjourney without your mindset and
(00:28):
to break the wheel of survival.
The journey may not be easy, butyou won't have to face it alone.
I'm a mama of three healing dayby day from past trauma, and I'm
on a mission to build a lifeI've always dreamed of, but
never thought was possible.
So, love, if you're ready tobelieve in what's possible,
(00:48):
let's link arms and thrivetogether.
Alright, loves, welcome to aanother episode of the Thrive
Like a Mother podcast.
And I am really excited for ourguest today.
I have Wendy on with us, andy'all, she is a fitness trainer
(01:13):
with eight years of experience.
She has been helping women buildstrength not only in her bodies,
not only in their bodies, but intheir daily lives.
Her coaching goes beyond justthe sets and the reps.
She teaches women to feelconfident in the gym and to
create sustainable routines andactually start enjoying the
process.
(01:33):
And so today I'm excited to haveher on because we're diving into
how that strength truly startsat home and especially within
the kitchen.
So, Wendy, thank you for beinghere.
SPEAKER_01 (01:46):
Yes.
Thank you so much for having me.
And yes, I'm like, we're we'reI'm sure we're gonna end this
and start this and end this inthe kitchen or with nutrition.
Exactly.
So I am to dive into this withyou.
Yes.
SPEAKER_00 (02:00):
So let me know exactly just what season of life
you're in right now.
SPEAKER_01 (02:06):
Yeah, that's such a good question.
And I love that, especially usas women.
I feel like we go through somany different phases, seasons
of life.
I am in such a new phase, whichanytime I say new, I tell my
clients to try to attach newwith exciting and fun, right?
Because it can be very scary forthe unknown, but it can also be
(02:29):
very exciting.
So right now I'm in a phase ofmy life where there's a lot of
unknown, which can be veryscary, but I decide to choose to
make it exciting.
SPEAKER_02 (02:38):
Yeah.
SPEAKER_01 (02:39):
Right now, I just hit my first full year living in
California.
So I feel like I just gotadjusted there.
I'm getting adjusted now to, youknow, living with my partner,
having the babies along with theclients, running that full
schedule.
So I am currently in a phase oflife where I want to do all the
(03:01):
things, but while taking care ofme.
Yes.
So really just learning thewoman that I'm going to become
in this season where I'm I havemore responsibility, but I also
want to make sure that I don'tlose myself and or let myself go
in all of it.
SPEAKER_00 (03:18):
Yes, I love that.
I love that.
What is there anything in thisseason?
Because you've got a lot, a lothappening.
Is there anything for you thathas been surprising?
SPEAKER_01 (03:28):
Yeah, I think something that's been really
surprising in this new phase ofmy life is just that you find
yourself making little mistakesor little habits that you used
to do, or maybe some mindset,beliefs, habits that you have
that you used to do back in theday that you thought you were
(03:50):
over or done with, or you know,had forgotten.
For example, like when it comesto snacking, when I used to live
by myself and it was just mymeal plan, we had, we didn't
have as many snacks in thepantry because I know myself and
I know what I can manage andwhat I can and things like that.
And so now that there's two ofus in the house, we each have
(04:12):
our snack preferences, right?
And so he has his snacks, I havemy snacks.
And so I started finding myselfsnacking a lot more than I used
to.
Yeah, and moving in withsomebody else just to, I mean,
that's a very like uh minimallevel, but it can get big as
well, where starting to do thoselittle habits can can add up and
(04:32):
take you on a completelydifferent path is like as a
woman.
When I moved in and I all of asudden got a new house, I got
new fur babies, I got a wholebunch of responsibilities tacked
on.
And normally it's just me.
So I'm like, what do I needfirst?
And then we go about our day towhere all of a sudden it got
flicked on me, and it was like,well, all of these people need
(04:53):
me, and then think about me.
So one of the biggest thingsthat I caught myself doing again
was forgetting about myself,forgetting to think about me
first and what I needed.
Yes.
So very, very important.
SPEAKER_00 (05:07):
Yes, yeah, it's definitely important.
I know we have a lot of um mamasof fur babies and and tiny
humans too.
And it can, it can definitely bedifficult when you know,
sometimes you need to jump, youfeel like you need to jump
straight into that mode ofcaring for someone else.
Like we literally forget, like,okay, wait, what do I need?
(05:30):
Let's let's flip it back.
Because sometimes, yes, you doneed to jump in, but always go
back and say, okay, do you needsomething right now?
Right.
Yeah.
Yeah.
Goodness.
SPEAKER_01 (05:40):
Or sometimes even vocalizing that, hey, you need
that.
Because some partners will, youknow, or some friends.
I know earlier we were talkingabout how we have certain
friends we just know whensomething's off or when
something's, you know, notright.
unknown (05:55):
Yeah.
SPEAKER_01 (05:55):
So hopefully if you have a partner who's like that,
you know, it can be veryhelpful.
But a lot of the times you'rethe only one who's going to
worry or take care of you.
So if you don't prioritize it,it's nobody else's
responsibility to prioritize itand downward slope really fast
if we don't catch ourselves.
And so that's been honestly oneof the biggest things that I've
(06:17):
had to navigate through mycurrent phase right now is just
remembering that I need to be ahundred percent so that
everything else can fall intoline.
But if I'm not okay, nothingelse can be okay.
Exactly.
Yeah.
SPEAKER_00 (06:31):
That's true.
Gosh.
So let's I want to talk aboutthe kitchen, but before we get
there, I know you talk on yourplatform a lot about how like
our body, like we are only withourselves 100% of the time.
So I would love for you to justshare that message with the
listeners.
Cause every time I hear you sayanything along those lines, it
(06:53):
always hits me right in the gutand gives me the best reminder
of how showing up for yourselfis such a big impact on the rest
of just everything.
SPEAKER_01 (07:02):
Yeah.
And I think that's one of thereasons why I'm so passionate in
the way that I coach, the waythat I coach.
You know, I'm not sure yourtraditional fitness coach, and
that's on purpose.
What I like to tell people iswhen I train a woman, I'm not
training the woman's body,right?
I'm training the actual woman.
So, you know, kind of goingtowards that conversation of in
the kitchen, when I start towork with most women, it's
(07:25):
beliefs that they have that havethen turned into habits that
have now ended us up where weare, right?
So it's more than just you knewto lose the five pounds.
It's okay, why did we gain thefive pounds?
And how do we feel about food?
And what do we think about thefact that we gained five pounds?
And what are we think of?
What are we gonna think aboutourselves after the five pounds?
(07:48):
How do we feel about the factthat our partner noticed we have
more five, five pounds more?
You know, little things likethat.
And so with women, really truly,when I get a brand new client,
they think that they're comingto a fitness coach or to me
because they need to lose thosefive, 10 pounds.
When in reality, they just needa reminder that, hey, you're not
broken.
(08:08):
You're you've never been theproblem.
It's the fact that you werenever taught how to properly
take care of yourself.
You've been taught to fitcertain boxes that just you were
never meant to fit into.
Yeah.
Giving your power away.
So a lot of going on a fitnessjourney essentially is a
transformation of mind, body,soul.
(08:29):
And what happens is I see thesewomen start to trust themselves
that, hey, I can control myselfwhen it comes to food.
I can get myself to the gym.
We're building discipline,they're building that
self-trust, that self-belief,they're rewiring.
In return, they have this wholeum saying, look good, feel good.
(08:50):
As cliche as it sounds, it'strue, right?
So these women start to feelgood because they're now eating
what they need for their bodies.
They're now working towards agoal, which it feels good to
work actively towards a goal andbe seeing progress.
Because they feel so good,they're now showing up brighter
in the world.
They're speaking up in placesthat normally they would stay
(09:12):
quiet before.
Um, they have goals that they'reactually following that will
then translate into their actuallife.
Because if you're working oncertain goals in the gym, guess
what?
That same discipline is going toshow up now in your household at
work.
Your boss might even notice yourpartner.
My favorite thing is when theirpartner starts to notice that,
hey, you haven't missed a day.
(09:33):
And all of that in return justbrings the woman up and builds
her up and builds her up towhere this woman is now a bright
light in the world, buildingother women up.
And that is my biggest goal isnot only to transform the woman
that I'm coaching, but then toallow her to be that into her
own community, in her own familyand in.
(09:55):
And so that's truly what we'reafter here at Straudher.
SPEAKER_00 (09:59):
Yes, I love it.
I love it.
Okay, so we're talking, we'retalking about the kitchen,
right?
How it can be such a powerfulspace, just not just for
cooking, right?
Obviously, yes, we make ourfood, but it's also a space
where we can connect and reallytruly care for ourselves.
How did you go in your ownjourney from seeing food prep as
(10:22):
just like another thing on theto-do list, whereas now you're
seeing it actually as a tool forstrength?
SPEAKER_01 (10:29):
Yeah.
So it I feel like sometimes ittakes us a while, right?
Uh sometimes you hear somebodysay something and then you hear
it years later and it hits, andit's the same thing you've heard
all these years.
I feel like that's kind of whatit was for me because there were
two times in my life where itkind of popped up.
The second one was when itfinally stuck, but the first
(10:50):
time I was actually only about16 or 17, Ebony, and it was
actually with my father.
So I remember my mom beingpregnant at the time.
I was a tennis match orsomething like that.
And I just got a phone call thatmy father, who works in
construction outdoors, hadpassed out at work, and he was
being rushed to the hospital.
(11:10):
And I'm his firstborn, I'm theoldest.
Our dads are like thesesuperheroes that we just think
can never get hurt, can nevercry, can never go down.
They're just the strongestperson we know, our fathers.
And so at the time, my dad wasonly like 42, I believe.
Um, and he was being rushed tothe hospital.
(11:32):
And I just remember in thatmoment thinking, like, what the
heck?
Like, what could possibly bewrong with my father?
He's the strongest man I know.
We get to the hospital and he'sin the bed all tubed up.
And long story short, the doctortold us that it was his habits.
So he had gotten sick.
And because of his eating habitsand just other habits that he
(11:52):
had outside of his uh routine,his body just couldn't help him.
So when he got sick, his bodywas not strong enough to help
him.
And the doctor looked at myfather and said, You're 42 years
old.
If you do not change the waythat you're eating, you won't
probably be around for yourdaughter's wedding.
And I remember he told it to himjust like that.
Uh, and I was in the room, youknow, listening to this doctor.
(12:16):
And I, it wasn't until then thatI realized how much impact the
food that we eat has on ouractual life.
Here, my father was at 42 yearsold getting told that if he does
not change the way that he eats,he's going to not be here very
long.
You know, and I'm 16, 17, havinghot Cheetos for breakfast.
(12:36):
Like, yeah.
Like it's nothing, you know?
And so knowing my father was anold school traditional Mexican
father, I knew it was gonna bevery hard for him to change his
habits.
And so I just knew that if Iwanted him to change, I was
going to have to help as hisdaughter.
And I wanted my father aroundfor a very long time.
(12:58):
And so I was willing to makethat effort.
But keep in mind, I was 17, youknow, so there was only so much
I could do at that time.
And I was still young and dumband all the things.
And so that was my firstexperience.
And so we made some changes.
Luckily, you know, my dad isstill here, very healthy.
He was able to change his lifearound, drop some habits.
And then it was the second timeum that it hit me when Ashley
(13:22):
Wendy Fit was born, was afterthe divorce, when my partner
looked at me and told me I wasno longer physically attracted.
And or he was no longerphysically attracted to me.
And so we ended up divorcing.
And so, as a woman, you know,you're like, okay, so if I'm not
physically attractive, then Ineed to do something to change
(13:43):
my body.
And so for me, that was fitness.
And I understood that I wasgonna have to start eating
healthy and all of those things.
And this is why I say that trulyI thought I was starting this
journey to lose five, 10 poundsthat I needed, but in reality, I
fell in love with taking care ofmyself through nutrition,
(14:04):
through fitness, through all ofthe things.
And so if it wasn't for thatfirst situation with my father,
I don't think I would have knownto take that route that second
time when life hit again.
SPEAKER_00 (14:17):
Yeah.
Wow.
Gosh.
Such a power, just just powerfulexamples of how um things happen
in your life and you don't knowhow they're going to affect, you
know, the rest of you know howyou show up.
It's just, yeah, just beautiful.
SPEAKER_01 (14:33):
Because I was 17 when the situation happened with
my dad, and it wasn't until fiveyears later that I found myself,
you know, wanting to make thatchange myself as well.
Um gosh.
SPEAKER_00 (14:45):
Okay, so I want to talk about this because we have
a lot of mamas on here that theywant to get to this place where
you're at now, Wendy.
They're like, okay, yes, I wantto make a change.
I want to cook differently formy family, or I want to make
sure I'm feeding myself, youknow, in the best way possible.
Like they want to nourish in away that truly feels like
(15:06):
empowering and not exhausting.
Can you talk to the mama whofeels like she has like no time
or no energy?
How can she start thinking aboutfood in that different way?
SPEAKER_01 (15:18):
Yeah.
So first and foremost, I thinkthat when it comes to thinking
about food or nutrition and justhealthy, the first thing we need
to wrap around our minds aroundis that we're not chasing a
number on the scale for anybody.
Not for you, not for yourhusband, not for your kids.
That's not what we're after.
We are after a certain qualityof life.
(15:40):
We want these bodies that wakeup energized so that we can go
take the kids to school andproceed to have a good day.
We don't want to be bedridden.
We don't want to have the healthissues, and that's what we have
to think about.
And that's what makes it alittle bit lighter.
And also makes you want to do itmore because now you're thinking
about your family's health.
(16:00):
So, as much as there's a millionthings on our to-do list, when
it comes down to thefoundationals, you need to eat
to survive.
So you need to make sure thatyou're feeding yourself.
Yes.
That's one of the main thingsyou need to even just survive on
in this world.
So think about what you'recurrently doing and find small
(16:21):
little teeny tiny changes thatyou can start with, whether it's
like changing the oil thatyou're cooking with.
Um instead of using butter, useavocado oil, instead of using
heavy cream, use like cottagecheese, little things like that
that will start to shift how youthink about food, how you look
at food, how you um are doingthings in the kitchen.
And I always tell my clientsthis just romanticize the heck
(16:44):
out of it.
Because if we see it as anotherthing on our list that we have
to do, it's another thing on ourlist that we have to do.
But if I look at it and I say,Ebony's coming over for dinner,
I want Ebony to feel leaninglight, but leaning satisfied.
I want her to enjoy the meal andI want her to wake up tomorrow
(17:05):
asking me what the recipe is,you know?
SPEAKER_02 (17:07):
Yeah.
SPEAKER_01 (17:08):
Now I'm having so much fun cooking for you.
I just had family overyesterday, and you have no idea
how good it feels, Ebony,knowing that they're coming over
to my house and they're havingsuper clean, healthy food that
they enjoy, that they get to gohome and experience.
And then guess what?
The next day they ask me, Hey,was that protein pasta?
And I'm like, yes, you know, andit just makes me want to
(17:30):
continue to do it because we,especially in the kitchen, we
are the foundation.
My family, what they eat, whatthey digest, what goes into
their bodies is going to be myresponsibility.
And I take that very seriously.
So for the mama that's out theretrying to figure out start
small, ask for help, and giveyourself grace because there's a
(17:51):
lot to learn.
But you have all the time.
But just I think alwaysremaining a student is is gonna
just take the pressure off.
But yeah, just romanticize it,have fun, and really truly take
on that role of let's improveour quality of life and forget
about trying to fit into certainboxes and just how do we feel
(18:12):
better in our bodies?
SPEAKER_00 (18:14):
Yes, I love that.
Gosh.
Okay, so let's um I do now.
Okay, so what does it look likefor you showing up for yourself
through food and throughmovement in this season?
SPEAKER_01 (18:32):
Yeah, so I love that question because it I had to
learn what my body was gonnaneed in this season, right?
Yeah.
So again, I don't think wereally think about it, but as
our activity levels change, theway that I look at food, it's
fuel, right?
Yeah.
My body is a machine, just likeour cars have.
(18:53):
I think my car has like a16-gallon tank.
So I know if I'm going on a roadtrip, I need at least 16 gallons
to make it there, right?
I know how much, and I and youcan only put gas in your car,
right?
You can't put water, you can'tput Gatorade.
It doesn't work that way.
Has to be gas.
So it's kind of how I look at mybody.
So my body is a machine.
If I want it to work the wayit's supposed to and properly,
(19:16):
there's certain things that I'mgoing to want to put into it.
And there's a certain amount ofthings that I'm gonna want to
put into it.
Because I can fill it up withCheetos, right?
But that's like filling up mytruck with Gatorade.
It's not gonna go anywhere.
And if it does, it's gonna goand then it's gonna stall out or
something, you know?
And our bodies do that too.
(19:36):
So yeah, during this phase of mylife, it was super interesting
because I moved out here.
And again, I went from the onlything I needed to worry about
was what time I was gonna hitthe gym to all of a sudden now I
have a house and babies and aman that I'm responsible for
along with myself.
So one thing just personally ismy activity level was up.
(20:00):
So I started losing weightwithout wanting to.
And it was simply because I waseating these same amounts of
food, but now my activity levelwas higher.
So I actually was supposed to beeating more food.
And so I started to notice thatI was losing weight.
And most of us lose weight andwe're like, heck yeah, we're
losing weight, you know.
But I know my body and I knowhow it looks.
(20:23):
I look at it every single dayand I wasn't trying to lose
weight, you know?
That was that was the red flagfor me.
I'd been trying to lose weight,great, but I wasn't trying to.
And honestly, I've been tryingto gain weight, so it was the
complete opposite.
So it's a matter of sitting downand figuring out, okay, so we're
seeing this result.
Where could this be coming from?
And so right now it was astruggle to figure out where I
(20:46):
could sneak in more meals nowthat my schedule was also a lot
more full.
And so one thing that I've beendoing is just snacking a lot
more.
So while I'm like cooking, I'meating something to make sure
that I eat enough.
Because if I'm not eating enoughin the long run, if I continue
and I just keep letting thatweight go, I'm gonna start to
(21:08):
feel fatigued.
I'm gonna start to be lackingenergy and I'm gonna start to
lack different things in my bodyto where my body's not gonna
work the way it's supposed to.
And so for me, taking care ofmyself and the reason I'm so
just passionate about fueling mybody correctly is I'm 30 today
and my body works great.
But I need it to continueworking like this when I turn
(21:31):
40, when I turn 50, when I turn60.
And the easiest thing for me todo, there's a lot that we can't
control out in the world.
But when it comes to my kitchenand my food, I have full
control.
And it makes me feel so powerfulthat I can determine what I put
into my body, and then my bodygets to feel and look a certain
way because it just keeps mewanting to do this cycle.
(21:54):
My face has never been so clear,my skin has never been so good,
my hair so healthy.
You truly get to see your bodyfunction as that machine that
it's supposed to when you putthe right things into it.
SPEAKER_00 (22:07):
Gosh, yes, I love that.
I because I seriously, when Italk about food, now it's the
way I show myself self-love, butit's also the way I show
everyone around me that I careabout love.
You know, it's just it's likeI'm showing you that I care
about you and I want you to feelgood and I want, you know, you
to understand that what you putin your body really is that
(22:30):
important.
It really is.
SPEAKER_01 (22:31):
And that's also why it was so important for me to go
into coaching and look at food,like the 80-20 rule, for
example.
When I coach my clients, wefollow a strictly 80-20 rule
because if you think about it,anytime you sit down with
family, there's food.
Anytime you have an event,there's food.
Food is a love language.
(22:51):
I don't care what anybody says.
And so the fact that we get tochange the type of food that we
love people with is justeverything because, like you
said, you know, you're out theretaking care of them on a super
deeper level than just, youknow, opening a door, whatever.
You're now taking care of themfrom a micro level.
(23:12):
Yes.
Which is just everything.
SPEAKER_00 (23:16):
Gosh.
I love it.
I love it.
So I want to I want to end oursession with some fun questions.
So yeah, I just feel like theseare these are gonna be good.
Okay, so what is your one go-tomeal in your house right now?
You're just like, I'm obsessedwith this.
We could have this every week ifI wanted it.
SPEAKER_01 (23:35):
Yeah, right now, I think it's summer.
So um, anything that has to dowith like shrimp, my biggest
go-to right now has beenceviche.
Just because it's super fresh,it's so easy to make it.
Requires like no cooking.
Uh, and the leftovers are stillgood.
SPEAKER_00 (23:52):
Okay, so now I need your ceviche recipe because I've
never made that.
SPEAKER_01 (23:57):
No, okay, yeah.
It's so and see, and and that'skind of where we're going.
I it was very important for meto still be able to keep my
recipes.
I'm Hispanic, and again, food iseverything.
So it was very important for meto still be able to enjoy those
foods that I grew up having, butfigure out ways to make them
healthier.
And so that's been one of thosewhere actually I have a couple
(24:20):
of them if you needed them.
But yes, uh, my go-to one rightnow is semiche.
Yeah, and then my protein pasta.
So I like to call it myhamburger helper protein pasta,
but it's essentially justprotein pasta and ground beef.
Um, ground beef, certain, um,like the 8020 has enough fat on
its own to where you don't evenneed a sauce.
(24:41):
It ends up just coating thepasta.
And it's literally just pastaand ground beef, but it is the
yummiest thing in the world.
And it helps me hit my macros.
SPEAKER_00 (24:51):
Yes.
Those are important.
SPEAKER_01 (24:53):
Yeah, because right now we're trying to lose weight.
So we we need a heavier, theceviche is great for like a
lighter meal, and then you havethe protein pasta for those days
when we need our fuel.
SPEAKER_00 (25:02):
Yes, exactly.
Okay, so next one coffee orderor drink of choice that gets you
through a busy day.
SPEAKER_01 (25:11):
Coffee order, definitely coffee.
SPEAKER_00 (25:14):
Okay.
SPEAKER_01 (25:15):
Haven't found anything that replaces my coffee
yet.
Although I did give up energydrinks.
So we're just having coffee now.
My coffee order is actuallypretty simple.
I will do a cold brew and Iusually will do a sugar-free
syrup, whether that's a I liketo do the vanilla sweet cream,
sugar free, and that's it.
SPEAKER_00 (25:38):
Oh, I think that's good.
SPEAKER_01 (25:39):
Yeah.
Like the coffee, I will tellyou, coffee is one of the coffee
orders are one of the things wedive into with clients because I
tell people I like to drink mymacro, or I like to eat my
macros, not drink them.
So that's why I like to keep itsimple.
The more things that you add toyour coffee, it quickly adds up.
SPEAKER_00 (26:00):
That is very true.
Yeah.
Gosh.
Okay, so colder and stir freevanilla sweet cream.
So good.
So good.
And I'm I'm a matcha girly too.
SPEAKER_01 (26:12):
But even matcha, sometimes if you get it out, you
know, out and about, all thethings that they add to it, the
sugars and the the syrups andeverything, before you know it,
your yeah, it's the same amountof calories and the same amount
of carbs as an actual breakfastmeal.
So yeah.
Again, nothing, nothing that wewere ever explained or taught,
(26:35):
you know.
So we just drink our coffee anddon't think anything of it.
So we were never told to.
But yeah, so coffee orders.
There's a guy that I actuallyfollow on Instagram that I give
to all of my clients that I'llshare with your audience, but
he's I believe it's macrobarista, but he will take your
um, he just takes coffee ordersand teaches you how to order
(26:56):
them a healthy way.
SPEAKER_00 (26:57):
Well, that's so good.
Yeah, because I know people,some people are probably like,
I'm not giving up my coffeeorder, but it's so cool, you can
still have it.
SPEAKER_01 (27:05):
Don't have to give anything up.
There's always a healthieralternative.
That's why I'm eight years in.
There's always a healthieralternative we can find.
A hundred percent.
A hundred percent.
SPEAKER_00 (27:14):
Okay, so what is a song or mantra that you are
playing on repeat, repeatlately?
SPEAKER_01 (27:21):
On repeat lately.
Yes.
So it is I Was Here by Beyonce.
Do you know it?
That's one of my favorites, yes.
A really good song.
Yeah.
And essentially she's uh she'slike, um, I want to know that I
did something in this world,essentially.
I feel like right now just theworld is very heavy.
(27:43):
I'm going through my personaljourney, trying to figure things
out.
And so music is actually one ofthe things that is part of my
routine.
And so I'm very, very particularin the music that I listen to.
And that is just one of thosesongs that I listen to, and it's
a reminder of why I'm in thisworld, what it is that I'm doing
(28:03):
on those hard days, it lifts meup.
On the good days, it reminds methat we're doing it.
It is such a good song, such agood song.
SPEAKER_00 (28:12):
That was a good one.
I'm definitely gonna add that inthe show notes, y'all, because
y'all need if you haven't heardthat song yet, it's it's so
good.
SPEAKER_01 (28:20):
Yes, it is such a a good even, I would even consider
it like a meditation song.
You can sit there and literallyjust listen to the music and it
just does something to you.
Whatever it is that you need,it'll give you.
Exactly.
Yeah, such a beautiful song.
SPEAKER_00 (28:36):
Okay.
Well, Wendy, I'd love to hearone message that you will leave
with our listeners today.
SPEAKER_01 (28:43):
One message.
So I think one message I wouldleave everyone with is just
start wherever it is, orwherever it is that you are,
whether it's a Monday, whetherit's a Friday, whether it's 9
a.m., whether it's five o'clock,whether it's after a heartbreak,
whether it's because you justgot into a new relationship,
(29:05):
just start and start slow.
I feel like a lot of the timeswe try to change who we are
overnight.
And that's really hard.
Some people can do that, but ittakes a certain person to be
able to do that.
I'm a firm believer that babysteps add up.
All that matters is that youkeep moving forward, right?
So whether that's in yourfitness journey, start with
(29:28):
going one um or working out orgoing to the gym one day a week.
That does so much for just yourbody.
And guess what?
Eventually, if you do one day aweek, you're gonna want to do
two days a week.
And then that'll build in thekitchen.
Start by cooking one homemademeal a day and see how you feel
that.
Start, you know, every Monday,Friday, we're gonna eat at home.
(29:49):
Baby steps eventually invitemore baby steps, and then those
baby steps add up.
And I am here eight years laterwith just a bunch of baby steps
stuck.
Up on top of each other, thatadded up to one huge one huge
mission, one huge movement.
But I wouldn't be here today ifI hadn't just put one foot in
(30:09):
front of the other and juststarted.
SPEAKER_00 (30:11):
Yes.
SPEAKER_01 (30:12):
So when I started, it wasn't perfect, it wasn't
flawless.
We still had a lot of lessons tolearn, but I started and now
we're here.
SPEAKER_00 (30:21):
So yes.
Beautiful message, beautifulmessage, and just beautiful
messages throughout the entireepisode.
Just thank you for sharing yourlight and your wisdom with our
audience today.
Can you let our listeners knowwhere they can find you?
Continue to follow along, getsupport from you.
Just let them know where toconnect.
SPEAKER_01 (30:42):
Yes, most definitely.
So I am on Instagram underunderscore at when or at
underscore Wendy Fit.
And then the strongher isunderscore strongher on
Instagram.
Yeah.
That's really in the my websiteand everything is on there as
well.
If you have any questions, ifyou ever just are currently
(31:02):
doing something on your fitnessroutine and just want to make
sure you're on the right path,I'm always happy to help.
And Ebony is a huge resource aswell.
I know I'm stealing a couple ofher recipes and back and forth.
So I just love that we get to dothis and we get to impact women
through food together.
SPEAKER_00 (31:19):
Yes.
It always makes me so excited toget to work with you.
SPEAKER_01 (31:23):
Yeah, I know.
And who thought we would be outhere changing people's lives one
meal at a time, you know?
So I just I love that we'reshifting that narrative, that
we're inviting women to look atfood differently and to use food
differently in their homes.
So yeah, I love what you'redoing, doing out there too.
Perfect.
SPEAKER_00 (31:42):
Awesome.
Thank you for joining us today.
Um, y'all, I will make sure tolink all of Winnie's information
in the show notes.
So make sure y'all check thatout.
Um, and just stay in her world.
She is doing big, big things.
All right, y'all, and thank youfor listening.
I'll see you on the nextepisode.
Thank you.
Thank you so much for listening,love.
(32:04):
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it.
As always, sending you light andlove, and remember, you are
worthy, you are enough, and youdeserve to thrive.
Hey love, I'm Ebony and welcome to Thrive Like a
(00:03):
Mother.
On this podcast, we're scaredfor our truth, but that fear is
what leads us to truly live.
You're in the right place, andyou feel like you're stuck in
survival mode, and you're readyto step into who you truly met
to be.
I share resources at school.
I use daily to help you in yourjourney without your mindset and
(00:28):
to break the wheel of survival.
The journey may not be easy, butyou won't have to face it alone.
I'm a mama of three healing dayby day from past trauma, and I'm
on a mission to build a lifeI've always dreamed of, but
never thought was possible.
So, love, if you're ready tobelieve in what's possible,
(00:48):
let's link arms and thrivetogether.
Alright, loves, welcome to aanother episode of the Thrive
Like a Mother podcast.
And I am really excited for ourguest today.
I have Wendy on with us, andy'all, she is a fitness trainer
(01:13):
with eight years of experience.
She has been helping women buildstrength not only in her bodies,
not only in their bodies, but intheir daily lives.
Her coaching goes beyond justthe sets and the reps.
She teaches women to feelconfident in the gym and to
create sustainable routines andactually start enjoying the
process.
(01:33):
And so today I'm excited to haveher on because we're diving into
how that strength truly startsat home and especially within
the kitchen.
So, Wendy, thank you for beinghere.
SPEAKER_01 (01:46):
Yes.
Thank you so much for having me.
And yes, I'm like, we're we'reI'm sure we're gonna end this
and start this and end this inthe kitchen or with nutrition.
Exactly.
So I am to dive into this withyou.
Yes.
SPEAKER_00 (02:00):
So let me know exactly just what season of life
you're in right now.
SPEAKER_01 (02:06):
Yeah, that's such a good question.
And I love that, especially usas women.
I feel like we go through somany different phases, seasons
of life.
I am in such a new phase, whichanytime I say new, I tell my
clients to try to attach newwith exciting and fun, right?
Because it can be very scary forthe unknown, but it can also be
(02:29):
very exciting.
So right now I'm in a phase ofmy life where there's a lot of
unknown, which can be veryscary, but I decide to choose to
make it exciting.
SPEAKER_02 (02:38):
Yeah.
SPEAKER_01 (02:39):
Right now, I just hit my first full year living in
California.
So I feel like I just gotadjusted there.
I'm getting adjusted now to, youknow, living with my partner,
having the babies along with theclients, running that full
schedule.
So I am currently in a phase oflife where I want to do all the
(03:01):
things, but while taking care ofme.
Yes.
So really just learning thewoman that I'm going to become
in this season where I'm I havemore responsibility, but I also
want to make sure that I don'tlose myself and or let myself go
in all of it.
SPEAKER_00 (03:18):
Yes, I love that.
I love that.
What is there anything in thisseason?
Because you've got a lot, a lothappening.
Is there anything for you thathas been surprising?
SPEAKER_01 (03:28):
Yeah, I think something that's been really
surprising in this new phase ofmy life is just that you find
yourself making little mistakesor little habits that you used
to do, or maybe some mindset,beliefs, habits that you have
that you used to do back in theday that you thought you were
(03:50):
over or done with, or you know,had forgotten.
For example, like when it comesto snacking, when I used to live
by myself and it was just mymeal plan, we had, we didn't
have as many snacks in thepantry because I know myself and
I know what I can manage andwhat I can and things like that.
And so now that there's two ofus in the house, we each have
(04:12):
our snack preferences, right?
And so he has his snacks, I havemy snacks.
And so I started finding myselfsnacking a lot more than I used
to.
Yeah, and moving in withsomebody else just to, I mean,
that's a very like uh minimallevel, but it can get big as
well, where starting to do thoselittle habits can can add up and
(04:32):
take you on a completelydifferent path is like as a
woman.
When I moved in and I all of asudden got a new house, I got
new fur babies, I got a wholebunch of responsibilities tacked
on.
And normally it's just me.
So I'm like, what do I needfirst?
And then we go about our day towhere all of a sudden it got
flicked on me, and it was like,well, all of these people need
(04:53):
me, and then think about me.
So one of the biggest thingsthat I caught myself doing again
was forgetting about myself,forgetting to think about me
first and what I needed.
Yes.
So very, very important.
SPEAKER_00 (05:07):
Yes, yeah, it's definitely important.
I know we have a lot of um mamasof fur babies and and tiny
humans too.
And it can, it can definitely bedifficult when you know,
sometimes you need to jump, youfeel like you need to jump
straight into that mode ofcaring for someone else.
Like we literally forget, like,okay, wait, what do I need?
(05:30):
Let's let's flip it back.
Because sometimes, yes, you doneed to jump in, but always go
back and say, okay, do you needsomething right now?
Right.
Yeah.
Yeah.
Goodness.
SPEAKER_01 (05:40):
Or sometimes even vocalizing that, hey, you need
that.
Because some partners will, youknow, or some friends.
I know earlier we were talkingabout how we have certain
friends we just know whensomething's off or when
something's, you know, notright.
unknown (05:55):
Yeah.
SPEAKER_01 (05:55):
So hopefully if you have a partner who's like that,
you know, it can be veryhelpful.
But a lot of the times you'rethe only one who's going to
worry or take care of you.
So if you don't prioritize it,it's nobody else's
responsibility to prioritize itand downward slope really fast
if we don't catch ourselves.
And so that's been honestly oneof the biggest things that I've
(06:17):
had to navigate through mycurrent phase right now is just
remembering that I need to be ahundred percent so that
everything else can fall intoline.
But if I'm not okay, nothingelse can be okay.
Exactly.
Yeah.
SPEAKER_00 (06:31):
That's true.
Gosh.
So let's I want to talk aboutthe kitchen, but before we get
there, I know you talk on yourplatform a lot about how like
our body, like we are only withourselves 100% of the time.
So I would love for you to justshare that message with the
listeners.
Cause every time I hear you sayanything along those lines, it
(06:53):
always hits me right in the gutand gives me the best reminder
of how showing up for yourselfis such a big impact on the rest
of just everything.
SPEAKER_01 (07:02):
Yeah.
And I think that's one of thereasons why I'm so passionate in
the way that I coach, the waythat I coach.
You know, I'm not sure yourtraditional fitness coach, and
that's on purpose.
What I like to tell people iswhen I train a woman, I'm not
training the woman's body,right?
I'm training the actual woman.
So, you know, kind of goingtowards that conversation of in
the kitchen, when I start towork with most women, it's
(07:25):
beliefs that they have that havethen turned into habits that
have now ended us up where weare, right?
So it's more than just you knewto lose the five pounds.
It's okay, why did we gain thefive pounds?
And how do we feel about food?
And what do we think about thefact that we gained five pounds?
And what are we think of?
What are we gonna think aboutourselves after the five pounds?
(07:48):
How do we feel about the factthat our partner noticed we have
more five, five pounds more?
You know, little things likethat.
And so with women, really truly,when I get a brand new client,
they think that they're comingto a fitness coach or to me
because they need to lose thosefive, 10 pounds.
When in reality, they just needa reminder that, hey, you're not
broken.
(08:08):
You're you've never been theproblem.
It's the fact that you werenever taught how to properly
take care of yourself.
You've been taught to fitcertain boxes that just you were
never meant to fit into.
Yeah.
Giving your power away.
So a lot of going on a fitnessjourney essentially is a
transformation of mind, body,soul.
(08:29):
And what happens is I see thesewomen start to trust themselves
that, hey, I can control myselfwhen it comes to food.
I can get myself to the gym.
We're building discipline,they're building that
self-trust, that self-belief,they're rewiring.
In return, they have this wholeum saying, look good, feel good.
(08:50):
As cliche as it sounds, it'strue, right?
So these women start to feelgood because they're now eating
what they need for their bodies.
They're now working towards agoal, which it feels good to
work actively towards a goal andbe seeing progress.
Because they feel so good,they're now showing up brighter
in the world.
They're speaking up in placesthat normally they would stay
(09:12):
quiet before.
Um, they have goals that they'reactually following that will
then translate into their actuallife.
Because if you're working oncertain goals in the gym, guess
what?
That same discipline is going toshow up now in your household at
work.
Your boss might even notice yourpartner.
My favorite thing is when theirpartner starts to notice that,
hey, you haven't missed a day.
(09:33):
And all of that in return justbrings the woman up and builds
her up and builds her up towhere this woman is now a bright
light in the world, buildingother women up.
And that is my biggest goal isnot only to transform the woman
that I'm coaching, but then toallow her to be that into her
own community, in her own familyand in.
(09:55):
And so that's truly what we'reafter here at Straudher.
SPEAKER_00 (09:59):
Yes, I love it.
I love it.
Okay, so we're talking, we'retalking about the kitchen,
right?
How it can be such a powerfulspace, just not just for
cooking, right?
Obviously, yes, we make ourfood, but it's also a space
where we can connect and reallytruly care for ourselves.
How did you go in your ownjourney from seeing food prep as
(10:22):
just like another thing on theto-do list, whereas now you're
seeing it actually as a tool forstrength?
SPEAKER_01 (10:29):
Yeah.
So it I feel like sometimes ittakes us a while, right?
Uh sometimes you hear somebodysay something and then you hear
it years later and it hits, andit's the same thing you've heard
all these years.
I feel like that's kind of whatit was for me because there were
two times in my life where itkind of popped up.
The second one was when itfinally stuck, but the first
(10:50):
time I was actually only about16 or 17, Ebony, and it was
actually with my father.
So I remember my mom beingpregnant at the time.
I was a tennis match orsomething like that.
And I just got a phone call thatmy father, who works in
construction outdoors, hadpassed out at work, and he was
being rushed to the hospital.
(11:10):
And I'm his firstborn, I'm theoldest.
Our dads are like thesesuperheroes that we just think
can never get hurt, can nevercry, can never go down.
They're just the strongestperson we know, our fathers.
And so at the time, my dad wasonly like 42, I believe.
Um, and he was being rushed tothe hospital.
(11:32):
And I just remember in thatmoment thinking, like, what the
heck?
Like, what could possibly bewrong with my father?
He's the strongest man I know.
We get to the hospital and he'sin the bed all tubed up.
And long story short, the doctortold us that it was his habits.
So he had gotten sick.
And because of his eating habitsand just other habits that he
(11:52):
had outside of his uh routine,his body just couldn't help him.
So when he got sick, his bodywas not strong enough to help
him.
And the doctor looked at myfather and said, You're 42 years
old.
If you do not change the waythat you're eating, you won't
probably be around for yourdaughter's wedding.
And I remember he told it to himjust like that.
Uh, and I was in the room, youknow, listening to this doctor.
(12:16):
And I, it wasn't until then thatI realized how much impact the
food that we eat has on ouractual life.
Here, my father was at 42 yearsold getting told that if he does
not change the way that he eats,he's going to not be here very
long.
You know, and I'm 16, 17, havinghot Cheetos for breakfast.
(12:36):
Like, yeah.
Like it's nothing, you know?
And so knowing my father was anold school traditional Mexican
father, I knew it was gonna bevery hard for him to change his
habits.
And so I just knew that if Iwanted him to change, I was
going to have to help as hisdaughter.
And I wanted my father aroundfor a very long time.
(12:58):
And so I was willing to makethat effort.
But keep in mind, I was 17, youknow, so there was only so much
I could do at that time.
And I was still young and dumband all the things.
And so that was my firstexperience.
And so we made some changes.
Luckily, you know, my dad isstill here, very healthy.
He was able to change his lifearound, drop some habits.
And then it was the second timeum that it hit me when Ashley
(13:22):
Wendy Fit was born, was afterthe divorce, when my partner
looked at me and told me I wasno longer physically attracted.
And or he was no longerphysically attracted to me.
And so we ended up divorcing.
And so, as a woman, you know,you're like, okay, so if I'm not
physically attractive, then Ineed to do something to change
(13:43):
my body.
And so for me, that was fitness.
And I understood that I wasgonna have to start eating
healthy and all of those things.
And this is why I say that trulyI thought I was starting this
journey to lose five, 10 poundsthat I needed, but in reality, I
fell in love with taking care ofmyself through nutrition,
(14:04):
through fitness, through all ofthe things.
And so if it wasn't for thatfirst situation with my father,
I don't think I would have knownto take that route that second
time when life hit again.
SPEAKER_00 (14:17):
Yeah.
Wow.
Gosh.
Such a power, just just powerfulexamples of how um things happen
in your life and you don't knowhow they're going to affect, you
know, the rest of you know howyou show up.
It's just, yeah, just beautiful.
SPEAKER_01 (14:33):
Because I was 17 when the situation happened with
my dad, and it wasn't until fiveyears later that I found myself,
you know, wanting to make thatchange myself as well.
Um gosh.
SPEAKER_00 (14:45):
Okay, so I want to talk about this because we have
a lot of mamas on here that theywant to get to this place where
you're at now, Wendy.
They're like, okay, yes, I wantto make a change.
I want to cook differently formy family, or I want to make
sure I'm feeding myself, youknow, in the best way possible.
Like they want to nourish in away that truly feels like
(15:06):
empowering and not exhausting.
Can you talk to the mama whofeels like she has like no time
or no energy?
How can she start thinking aboutfood in that different way?
SPEAKER_01 (15:18):
Yeah.
So first and foremost, I thinkthat when it comes to thinking
about food or nutrition and justhealthy, the first thing we need
to wrap around our minds aroundis that we're not chasing a
number on the scale for anybody.
Not for you, not for yourhusband, not for your kids.
That's not what we're after.
We are after a certain qualityof life.
(15:40):
We want these bodies that wakeup energized so that we can go
take the kids to school andproceed to have a good day.
We don't want to be bedridden.
We don't want to have the healthissues, and that's what we have
to think about.
And that's what makes it alittle bit lighter.
And also makes you want to do itmore because now you're thinking
about your family's health.
(16:00):
So, as much as there's a millionthings on our to-do list, when
it comes down to thefoundationals, you need to eat
to survive.
So you need to make sure thatyou're feeding yourself.
Yes.
That's one of the main thingsyou need to even just survive on
in this world.
So think about what you'recurrently doing and find small
(16:21):
little teeny tiny changes thatyou can start with, whether it's
like changing the oil thatyou're cooking with.
Um instead of using butter, useavocado oil, instead of using
heavy cream, use like cottagecheese, little things like that
that will start to shift how youthink about food, how you look
at food, how you um are doingthings in the kitchen.
And I always tell my clientsthis just romanticize the heck
(16:44):
out of it.
Because if we see it as anotherthing on our list that we have
to do, it's another thing on ourlist that we have to do.
But if I look at it and I say,Ebony's coming over for dinner,
I want Ebony to feel leaninglight, but leaning satisfied.
I want her to enjoy the meal andI want her to wake up tomorrow
(17:05):
asking me what the recipe is,you know?
SPEAKER_02 (17:07):
Yeah.
SPEAKER_01 (17:08):
Now I'm having so much fun cooking for you.
I just had family overyesterday, and you have no idea
how good it feels, Ebony,knowing that they're coming over
to my house and they're havingsuper clean, healthy food that
they enjoy, that they get to gohome and experience.
And then guess what?
The next day they ask me, Hey,was that protein pasta?
And I'm like, yes, you know, andit just makes me want to
(17:30):
continue to do it because we,especially in the kitchen, we
are the foundation.
My family, what they eat, whatthey digest, what goes into
their bodies is going to be myresponsibility.
And I take that very seriously.
So for the mama that's out theretrying to figure out start
small, ask for help, and giveyourself grace because there's a
(17:51):
lot to learn.
But you have all the time.
But just I think alwaysremaining a student is is gonna
just take the pressure off.
But yeah, just romanticize it,have fun, and really truly take
on that role of let's improveour quality of life and forget
about trying to fit into certainboxes and just how do we feel
(18:12):
better in our bodies?
SPEAKER_00 (18:14):
Yes, I love that.
Gosh.
Okay, so let's um I do now.
Okay, so what does it look likefor you showing up for yourself
through food and throughmovement in this season?
SPEAKER_01 (18:32):
Yeah, so I love that question because it I had to
learn what my body was gonnaneed in this season, right?
Yeah.
So again, I don't think wereally think about it, but as
our activity levels change, theway that I look at food, it's
fuel, right?
Yeah.
My body is a machine, just likeour cars have.
(18:53):
I think my car has like a16-gallon tank.
So I know if I'm going on a roadtrip, I need at least 16 gallons
to make it there, right?
I know how much, and I and youcan only put gas in your car,
right?
You can't put water, you can'tput Gatorade.
It doesn't work that way.
Has to be gas.
So it's kind of how I look at mybody.
So my body is a machine.
If I want it to work the wayit's supposed to and properly,
(19:16):
there's certain things that I'mgoing to want to put into it.
And there's a certain amount ofthings that I'm gonna want to
put into it.
Because I can fill it up withCheetos, right?
But that's like filling up mytruck with Gatorade.
It's not gonna go anywhere.
And if it does, it's gonna goand then it's gonna stall out or
something, you know?
And our bodies do that too.
(19:36):
So yeah, during this phase of mylife, it was super interesting
because I moved out here.
And again, I went from the onlything I needed to worry about
was what time I was gonna hitthe gym to all of a sudden now I
have a house and babies and aman that I'm responsible for
along with myself.
So one thing just personally ismy activity level was up.
(20:00):
So I started losing weightwithout wanting to.
And it was simply because I waseating these same amounts of
food, but now my activity levelwas higher.
So I actually was supposed to beeating more food.
And so I started to notice thatI was losing weight.
And most of us lose weight andwe're like, heck yeah, we're
losing weight, you know.
But I know my body and I knowhow it looks.
(20:23):
I look at it every single dayand I wasn't trying to lose
weight, you know?
That was that was the red flagfor me.
I'd been trying to lose weight,great, but I wasn't trying to.
And honestly, I've been tryingto gain weight, so it was the
complete opposite.
So it's a matter of sitting downand figuring out, okay, so we're
seeing this result.
Where could this be coming from?
And so right now it was astruggle to figure out where I
(20:46):
could sneak in more meals nowthat my schedule was also a lot
more full.
And so one thing that I've beendoing is just snacking a lot
more.
So while I'm like cooking, I'meating something to make sure
that I eat enough.
Because if I'm not eating enoughin the long run, if I continue
and I just keep letting thatweight go, I'm gonna start to
(21:08):
feel fatigued.
I'm gonna start to be lackingenergy and I'm gonna start to
lack different things in my bodyto where my body's not gonna
work the way it's supposed to.
And so for me, taking care ofmyself and the reason I'm so
just passionate about fueling mybody correctly is I'm 30 today
and my body works great.
But I need it to continueworking like this when I turn
(21:31):
40, when I turn 50, when I turn60.
And the easiest thing for me todo, there's a lot that we can't
control out in the world.
But when it comes to my kitchenand my food, I have full
control.
And it makes me feel so powerfulthat I can determine what I put
into my body, and then my bodygets to feel and look a certain
way because it just keeps mewanting to do this cycle.
(21:54):
My face has never been so clear,my skin has never been so good,
my hair so healthy.
You truly get to see your bodyfunction as that machine that
it's supposed to when you putthe right things into it.
SPEAKER_00 (22:07):
Gosh, yes, I love that.
I because I seriously, when Italk about food, now it's the
way I show myself self-love, butit's also the way I show
everyone around me that I careabout love.
You know, it's just it's likeI'm showing you that I care
about you and I want you to feelgood and I want, you know, you
to understand that what you putin your body really is that
(22:30):
important.
It really is.
SPEAKER_01 (22:31):
And that's also why it was so important for me to go
into coaching and look at food,like the 80-20 rule, for
example.
When I coach my clients, wefollow a strictly 80-20 rule
because if you think about it,anytime you sit down with
family, there's food.
Anytime you have an event,there's food.
Food is a love language.
(22:51):
I don't care what anybody says.
And so the fact that we get tochange the type of food that we
love people with is justeverything because, like you
said, you know, you're out theretaking care of them on a super
deeper level than just, youknow, opening a door, whatever.
You're now taking care of themfrom a micro level.
(23:12):
Yes.
Which is just everything.
SPEAKER_00 (23:16):
Gosh.
I love it.
I love it.
So I want to I want to end oursession with some fun questions.
So yeah, I just feel like theseare these are gonna be good.
Okay, so what is your one go-tomeal in your house right now?
You're just like, I'm obsessedwith this.
We could have this every week ifI wanted it.
SPEAKER_01 (23:35):
Yeah, right now, I think it's summer.
So um, anything that has to dowith like shrimp, my biggest
go-to right now has beenceviche.
Just because it's super fresh,it's so easy to make it.
Requires like no cooking.
Uh, and the leftovers are stillgood.
SPEAKER_00 (23:52):
Okay, so now I need your ceviche recipe because I've
never made that.
SPEAKER_01 (23:57):
No, okay, yeah.
It's so and see, and and that'skind of where we're going.
I it was very important for meto still be able to keep my
recipes.
I'm Hispanic, and again, food iseverything.
So it was very important for meto still be able to enjoy those
foods that I grew up having, butfigure out ways to make them
healthier.
And so that's been one of thosewhere actually I have a couple
(24:20):
of them if you needed them.
But yes, uh, my go-to one rightnow is semiche.
Yeah, and then my protein pasta.
So I like to call it myhamburger helper protein pasta,
but it's essentially justprotein pasta and ground beef.
Um, ground beef, certain, um,like the 8020 has enough fat on
its own to where you don't evenneed a sauce.
(24:41):
It ends up just coating thepasta.
And it's literally just pastaand ground beef, but it is the
yummiest thing in the world.
And it helps me hit my macros.
SPEAKER_00 (24:51):
Yes.
Those are important.
SPEAKER_01 (24:53):
Yeah, because right now we're trying to lose weight.
So we we need a heavier, theceviche is great for like a
lighter meal, and then you havethe protein pasta for those days
when we need our fuel.
SPEAKER_00 (25:02):
Yes, exactly.
Okay, so next one coffee orderor drink of choice that gets you
through a busy day.
SPEAKER_01 (25:11):
Coffee order, definitely coffee.
SPEAKER_00 (25:14):
Okay.
SPEAKER_01 (25:15):
Haven't found anything that replaces my coffee
yet.
Although I did give up energydrinks.
So we're just having coffee now.
My coffee order is actuallypretty simple.
I will do a cold brew and Iusually will do a sugar-free
syrup, whether that's a I liketo do the vanilla sweet cream,
sugar free, and that's it.
SPEAKER_00 (25:38):
Oh, I think that's good.
SPEAKER_01 (25:39):
Yeah.
Like the coffee, I will tellyou, coffee is one of the coffee
orders are one of the things wedive into with clients because I
tell people I like to drink mymacro, or I like to eat my
macros, not drink them.
So that's why I like to keep itsimple.
The more things that you add toyour coffee, it quickly adds up.
SPEAKER_00 (26:00):
That is very true.
Yeah.
Gosh.
Okay, so colder and stir freevanilla sweet cream.
So good.
So good.
And I'm I'm a matcha girly too.
SPEAKER_01 (26:12):
But even matcha, sometimes if you get it out, you
know, out and about, all thethings that they add to it, the
sugars and the the syrups andeverything, before you know it,
your yeah, it's the same amountof calories and the same amount
of carbs as an actual breakfastmeal.
So yeah.
Again, nothing, nothing that wewere ever explained or taught,
(26:35):
you know.
So we just drink our coffee anddon't think anything of it.
So we were never told to.
But yeah, so coffee orders.
There's a guy that I actuallyfollow on Instagram that I give
to all of my clients that I'llshare with your audience, but
he's I believe it's macrobarista, but he will take your
um, he just takes coffee ordersand teaches you how to order
(26:56):
them a healthy way.
SPEAKER_00 (26:57):
Well, that's so good.
Yeah, because I know people,some people are probably like,
I'm not giving up my coffeeorder, but it's so cool, you can
still have it.
SPEAKER_01 (27:05):
Don't have to give anything up.
There's always a healthieralternative.
That's why I'm eight years in.
There's always a healthieralternative we can find.
A hundred percent.
A hundred percent.
SPEAKER_00 (27:14):
Okay, so what is a song or mantra that you are
playing on repeat, repeatlately?
SPEAKER_01 (27:21):
On repeat lately.
Yes.
So it is I Was Here by Beyonce.
Do you know it?
That's one of my favorites, yes.
A really good song.
Yeah.
And essentially she's uh she'slike, um, I want to know that I
did something in this world,essentially.
I feel like right now just theworld is very heavy.
(27:43):
I'm going through my personaljourney, trying to figure things
out.
And so music is actually one ofthe things that is part of my
routine.
And so I'm very, very particularin the music that I listen to.
And that is just one of thosesongs that I listen to, and it's
a reminder of why I'm in thisworld, what it is that I'm doing
(28:03):
on those hard days, it lifts meup.
On the good days, it reminds methat we're doing it.
It is such a good song, such agood song.
SPEAKER_00 (28:12):
That was a good one.
I'm definitely gonna add that inthe show notes, y'all, because
y'all need if you haven't heardthat song yet, it's it's so
good.
SPEAKER_01 (28:20):
Yes, it is such a a good even, I would even consider
it like a meditation song.
You can sit there and literallyjust listen to the music and it
just does something to you.
Whatever it is that you need,it'll give you.
Exactly.
Yeah, such a beautiful song.
SPEAKER_00 (28:36):
Okay.
Well, Wendy, I'd love to hearone message that you will leave
with our listeners today.
SPEAKER_01 (28:43):
One message.
So I think one message I wouldleave everyone with is just
start wherever it is, orwherever it is that you are,
whether it's a Monday, whetherit's a Friday, whether it's 9
a.m., whether it's five o'clock,whether it's after a heartbreak,
whether it's because you justgot into a new relationship,
(29:05):
just start and start slow.
I feel like a lot of the timeswe try to change who we are
overnight.
And that's really hard.
Some people can do that, but ittakes a certain person to be
able to do that.
I'm a firm believer that babysteps add up.
All that matters is that youkeep moving forward, right?
So whether that's in yourfitness journey, start with
(29:28):
going one um or working out orgoing to the gym one day a week.
That does so much for just yourbody.
And guess what?
Eventually, if you do one day aweek, you're gonna want to do
two days a week.
And then that'll build in thekitchen.
Start by cooking one homemademeal a day and see how you feel
that.
Start, you know, every Monday,Friday, we're gonna eat at home.
(29:49):
Baby steps eventually invitemore baby steps, and then those
baby steps add up.
And I am here eight years laterwith just a bunch of baby steps
stuck.
Up on top of each other, thatadded up to one huge one huge
mission, one huge movement.
But I wouldn't be here today ifI hadn't just put one foot in
(30:09):
front of the other and juststarted.
SPEAKER_00 (30:11):
Yes.
SPEAKER_01 (30:12):
So when I started, it wasn't perfect, it wasn't
flawless.
We still had a lot of lessons tolearn, but I started and now
we're here.
SPEAKER_00 (30:21):
So yes.
Beautiful message, beautifulmessage, and just beautiful
messages throughout the entireepisode.
Just thank you for sharing yourlight and your wisdom with our
audience today.
Can you let our listeners knowwhere they can find you?
Continue to follow along, getsupport from you.
Just let them know where toconnect.
SPEAKER_01 (30:42):
Yes, most definitely.
So I am on Instagram underunderscore at when or at
underscore Wendy Fit.
And then the strongher isunderscore strongher on
Instagram.
Yeah.
That's really in the my websiteand everything is on there as
well.
If you have any questions, ifyou ever just are currently
(31:02):
doing something on your fitnessroutine and just want to make
sure you're on the right path,I'm always happy to help.
And Ebony is a huge resource aswell.
I know I'm stealing a couple ofher recipes and back and forth.
So I just love that we get to dothis and we get to impact women
through food together.
SPEAKER_00 (31:19):
Yes.
It always makes me so excited toget to work with you.
SPEAKER_01 (31:23):
Yeah, I know.
And who thought we would be outhere changing people's lives one
meal at a time, you know?
So I just I love that we'reshifting that narrative, that
we're inviting women to look atfood differently and to use food
differently in their homes.
So yeah, I love what you'redoing, doing out there too.
Perfect.
SPEAKER_00 (31:42):
Awesome.
Thank you for joining us today.
Um, y'all, I will make sure tolink all of Winnie's information
in the show notes.
So make sure y'all check thatout.
Um, and just stay in her world.
She is doing big, big things.
All right, y'all, and thank youfor listening.
I'll see you on the nextepisode.
Thank you.
Thank you so much for listening,love.
(32:04):
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it.
As always, sending you light andlove, and remember, you are
worthy, you are enough, and youdeserve to thrive.
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