December 10, 2024 • 28 mins
It's time to challenge the conventional approach to fitness, moving away from focusing solely on weight and instead embracing wellness. I share my personal journey from feeling overwhelmed by the demands of daily life to finding happiness through an unexpected venture into tap dance. By shifting the mindset to prioritize joy and gratitude, we can reimagine exercise as a celebration of our bodies rather than a chore.
This episode invites you to see workouts as a vital component of self-care that enhances not just physical health but also mental well-being. We are committing to reframing exercise, not as a punishment for what we ate, but as a joyful act of self-love. By breaking free from the grips of diet culture, we can create a healthier relationship with our bodies and inspire future generations to do the same.
Remember, your strength is your power, and every day is a new opportunity to embrace it.
Let's Connect:
https://www.facebook.com/DanielleNicoleLaRose/
https://www.instagram.com/danielle_nicole_larose/
https://www.daniellenicolelarose.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Danielle La Rose (00:00):
What's up Turn Up Squad.
Today, we are talking about howwe can rethink our workouts for
wellness.
Right, I want you to thinkabout the last time that you
decided to work out.
Or maybe you were thinkingabout working out, and I want
you to think about the feelingsthat came up for you.
Was it, oh, my gosh, I don'twanna do this, like I often
(00:21):
think?
Or was it, yay, I'm so excited.
Or, wow, I'm so grateful I getto do this.
Or, oh, I really wish I didn'thave to?
What?
What is the vibe?
What's the feeling, what's theenergy that you have when you
think about working out?
Because today, I want tochallenge it a little bit in
order to really create actualwellness, and wellness is not
(00:45):
equivalent to weight.
Wellness is not a size, it'snot a shape, it's not a number
on the scale, it's not a sizegenes.
So how can we turn down thefocus on the scale when it comes
to our workouts and how can weactually turn up our health?
So that's what we're talkingabout today, and full
transparency.
I was like what am I going totalk about today for the podcast
(01:07):
?
I have lots of things to share,but I'm in a time crunch, like
many people this time of yearand I was like, oh my gosh, like
what am I going to share?
And then, throughout the day, Ihad been thinking for myself
about you know how I encourageand push and motivate and
(01:27):
inspire women to do things thatbring them joy, to make fitness
fun and food simple, and how tolove and appreciate their bodies
and how to take care of theirbodies.
And yet, at the same time, Ihave been putting myself last.
Whew, can I get an amen?
Are you that person too?
Because I've literally beenputting myself last.
I've been working around theclock, which I absolutely love,
(01:50):
I absolutely enjoy, and so Ifound myself.
I'm always on my computer, I'malways on my laptop, I'm always
sitting, and, you know, withsome stuff that I've had going
on recently, I haven't had theability to work out a lot.
So we all know, something inmotion stays in motion, and so
when I stopped, you know, I wastold like you can't work out for
weeks at a time, and when I?
(02:11):
So when I stopped working out.
Now the challenge is gettingback into the zone right,
getting back into that momentumof this is what I do, and this
is why I do it, and so, again,I'm just sitting here thinking,
oh my gosh, I should work out, Ishould do this, I should do
that.
And I was like, okay, I'm goingto brush away all the shoulds
(02:31):
and I'm going to say what can Ido today that would bring me joy
and also help me move my bodyto feel better.
And at least you know and Ididn't even set a time to it
Honestly I was like, well, let's, just what can I do?
And so the first thing thatcame up to me, up for me, was
dancing.
Obviously, that's my jam.
So what can I do?
(02:53):
And I thought about it how I'vebeen wanting to take a tap dance
class.
I'm like, well, I can't go takea class right now, but what I
can do, let's see what they haveon YouTube.
So I pulled up YouTube, Isearched for tap dance classes
and several pulled.
You know like I saw several andI opened one of them and I was
like, yes, this is so good,because if you are a dancer, you
know that when you get older,they don't create like intense,
(03:16):
good, great workouts or notworkouts, sorry dance routines,
like right, they treat us likewe're back to five years old,
that we can't move our body, andso I'm always irritated by that
.
So I was like, right, theytreat us like we're back to five
years old, that we can't moveour body, and so I'm always
irritated by that.
So I was like I have to findsomething that's like
intermediate, advanced, so it'llchallenge me, and this one
absolutely did that.
So I found one, and um, and itwas to a.
I think the song is calledShivers, uh, and so I was like
(03:39):
this is it?
So I pulled out my tap shoes.
It took me a minute to findthem, I'm not going to lie.
I pulled out my tap shoes and Iwas like let's just see what
happens, let's just have fun.
First few minutes, of course,I'm like this is doing nothing
for my movement, because I'mlike watching his feet like
intensely and I'm like I can'teven figure out what he's doing,
like what it's so advanced.
(03:59):
And I was like, hey, just stickwith it, just keep trying.
(04:21):
So I just kept rewinding,replaying, rewind, replay and
eventually I got moving and bythe end it was 30 minutes and
I'm like breathing heavy, I'msweating.
This is what brings me so muchjoy.
Like I'm getting teary eyedright now, like thinking about
it, because for most of my life,I have struggled with loving
and appreciating my body, and Inever learned, until I got older
(04:42):
, how to actually see my body asa wonderful thing that helps me
live a great life.
I've always just seen it assomething that needs to be
changed, that needs to lookbetter, that needs to be smaller
, that needs to not have thewrinkles and the dimples and all
the things.
And so in this moment, I wasjust like, oh my gosh, this
(05:04):
feels so good.
And yet, before I started that,I was thinking about how I
should go do a lifting workout.
I should push play on thisother workout that I used to do.
I should do at least 30 minutes, at least 45 minutes.
But nothing was like, yeah, Ican't wait to do that.
And then, at the end of thiswork, at the end of this tap
routine, I was like I don't wantthis to stop, like this is so
(05:24):
fun, I don't want it to end, butI have to go back to work.
So I stopped.
But you know before that I was.
I was upset with myself that Ihaven't been moving my body,
that I haven't been taking careof myself, that I have been
putting myself care last, and sothen I decided to do this, and
(05:46):
because of that, after, when Istopped, I was like oh my gosh,
I got to talk about this.
This is perfect for the podcast,because many of us see workouts
as a way to lose weight, rightlike that's the only reason you
work out.
That's how I, that's how I grewup.
I heard women talking aboutworking out and going to the gym
and doing things, but it wasnever because they enjoyed it.
It was never because it was fun.
It was never because theyenjoyed it.
It was never because it was fun.
It was never because they justwanted to take care of their
(06:08):
bodies and think about living along, healthy life and having
more energy.
I never heard that.
All I heard was I need to loseweight, so I need to go to the
gym, and so maybe you'veexperienced that too, and
because of that, you equateworkouts with weight loss.
And so what happens, though, ifyou're working out and you're
(06:28):
not losing weight?
Is it not working?
Is it not effective?
Is it not, you know?
And so then we get in our headsWell then, I might as well stop
.
At least, this is what I usedto do when I had serious issues
with diet culture is that Iwould go work out and if I
didn't lose the weight, then Iwas like what am I doing this
(06:50):
for?
Why am I giving up foods, whichI don't encourage now?
But back then I gave up foods.
Why am I giving up foods?
Why am I spending an hour atthe gym?
To not lose any weight?
And perhaps if I wouldn't havehad that mindset and I would
have had the mindset that I havenow perhaps I would have
continued and actually built areally healthy body.
(07:11):
And instead I went the completeopposite and started eating
McDonald's twice a day anddrinking six pops a day and just
destroying my body because Iwas so angry with it.
Okay, so enough about that.
I talked way too long, but Ijust wanted to give you that
background of where this topiccame from and what the moment is
(07:33):
for me.
Right now, as I sit here, I'mliterally sitting still in the
clothes that I just did my topclass in, with sweat dripping
down my back.
My hair is up in a crazy messybun.
Down my back, my hair is up ina crazy messy bun and I'm just.
I'm just happy, and I want allwomen to feel this way Again.
I didn't feel this way just anhour ago, but I want us all to
remember and think about thiswhole idea.
(07:54):
So let's jump in then.
Okay, that's why this wholething matters to me, because I
also am a daily work in progressof shifting my mindset,
remembering that my body ispowerful and deserves the time
to be taken care of, and Ideserve to do things that bring
(08:15):
me joy.
And so today, in the next fewminutes, I want to dive into how
we're going to start seeingworkouts and viewing workouts,
for the amazing ways that theymake us feel on the inside to
live that great life.
So I'm going to give you sometangible takeaways that you can
use today, tomorrow, the nextday, and share with people
(08:37):
around you, so that way, whenthe next generation of girls is
coming up, they're not hearingthose same things that we heard
about why you work out.
They're not hearing those samethings that we heard about why
you work out.
They're going to hear somethingdifferent, because we're going
to be different.
We're going to do thingsdifferently.
So first we have to understandwhy this whole shift matters,
and the most important reason isbecause we have been
conditioned as humans with dietculture and that wellness is
(09:03):
related to weight loss andworkouts are to lose weight,
right?
You very rarely hear aboutpeople or advertisements or
anything for a gym, right,they're always a before and
after picture of complete, likea big transformation of weight
loss.
And that's because that sells,that's because that's easy, it's
(09:23):
a visual, we can see it.
But what we're not sellingpeople on is the reason to work
out is for the scientificbenefits.
Right, this is science.
Our bodies are the most magicalmachines and we know, based on
science, the benefits ofexercise.
That has nothing to do withweight loss.
It's your mental health, it'syour energy, it's your sleep.
(09:46):
Right, it's reducing the riskof chronic diseases, it's your
joints feeling good.
Right, I was sharing with myhusband the other day like man,
my knees are really hurtingthese days, and I instantly went
back.
I've had knee problems becauseI was a dancer.
I've had knee problems and so,of course, when I went to the
(10:06):
doctor for that before they gaveme exercises to do.
They didn't give me exercisesto do to lose weight for my
knees, they gave me exercises todo to strengthen the muscle in
my legs to prevent my knees fromhurting.
So I was telling him I think weshould probably get a bike for
the house.
So, that way because that wasalways the first thing they tell
me is that if I used a bikewhich I don't enjoy because it's
(10:31):
challenging, because I don'thave a lot of muscles in my legs
, which is why my knees hurt,but that's beside the point.
But again, the whole point isthat there are scientific
benefits to exercise, that weget to remind ourselves of why
we're doing these things thathave nothing to do with weight
loss, right?
(10:52):
So there is this bigger picture, and so that's why this matters
so much is that we have toshift our mindset and remember
this bigger picture.
Because, also, when we rememberthis bigger picture and we talk
about exercise in this new wayof it helps me sleep better, it
gives me a lot of energy, itmakes me feel good, my knees
(11:12):
feel better, my stomach feelsbetter, my arms feel better,
whatever it is, when we talkabout it that way, we are
empowering other people to workout for reasons other than
weight loss, and same goes forthe little kids in our life.
So that's great, right?
Yay, this is what we should doand shift, and that's why it's
(11:33):
important.
But how do we actually shiftthat?
And so the first thing we needto do is reframe the purpose
right.
We get to think of exercise asan act of self-care.
You might have heard me mentionthat at the very beginning,
where I said think of exerciseas an act of self-care.
You might have heard me mentionthat at the very beginning,
where I said I put my self-carelast and one of the first things
for me for self-care is movingmy body, is a workout is to
(11:56):
sweat, is to get my heart rateup because I know I have more
energy.
The only reason right now thatI'm recording this podcast is
because I have so much positiveenergy oozing out of my body
right now.
Also sweat, but it's likeliterally oozing out of my body,
because when you move your bodyin and your blood gets pumping
and you just feel so good and sothat is self-care.
(12:20):
So we get to reframe ourpurpose for working out.
So we're going to think ofexercise as an act of self-care
and nothing else.
It is not a punishment for whatwe ate, it is not to lose
weight.
It is not for anything elseother than to take care of
ourselves.
We're going to also think abouthow we feel after a workout.
(12:42):
Right, we're not going to runto a mirror to see how we look.
Instead, we're going to askourselves how does this make me
feel?
Sometimes workouts aren't goingto feel good.
They're just not.
And so you get to ask yourselfis this something that I get to
keep doing because it's good formy body?
Or, like I did today, I couldhave done an intense workout
(13:05):
that probably would still makeme feel good, but I decided I
need to do something that wouldactually bring me joy, to get me
back in the zone, to have thatenergy, to just just feel good,
and so that was dance for me.
So we get to focus on how wefeel after a workout, and that's
one of the most importantthings we can do.
We also get to celebrate, right.
(13:26):
What are we celebrating?
Can we track how we feel?
Right?
Can you journal and share, like, what worked really well for
your workout today and how didit make you feel and how do you
want to feel tomorrow?
Is it that we lift heavierweights and that made us really
proud?
Did you do an extra minute inyour run?
Do you have more energy?
Do you feel really good, like Ifeel right now?
(13:47):
Right, are you sleeping better?
What are those non-scale winsthat are happening when we work
out, right, and so that's how wecan.
First, we need to shift ourmindset, approaching exercise in
a different way.
And then how do we?
How do we start, you know,enjoying the workouts more and
(14:09):
enjoying them for the purpose ofhealth, not weight, obviously.
I'm going to tell you, firstand foremost, you got to find
your fun.
What lights you up when youlike, when you turn, like what
is?
Is it dance?
Is it yoga?
Is it weightlifting?
Is it hiking?
I don't know what it is.
Maybe you need to go try themall.
Maybe you're like, hey, I don'tactually know what brings me
(14:30):
joy, what lights me up when itcomes to moving my body.
Take a couple months, go tryrandom things.
Take some group fitness classes, try whatever works for you,
but try so many different thingsif you don't know yet, and see
what works, see what.
At the end of it you're like,yes, that was it.
(14:51):
I have a handful of things thatI know that I can go to that
light me up, and so, on thosedays where I'm like I don't want
to work out, I know my bodywould love me for it.
I know you know like I have itscheduled, so I'm going to do it
, but I don't really want to dothis workout, then what can I
shift to?
So find those things.
We also get to set differentgoals.
(15:13):
I am so sick and tired ofhearing, especially when it
comes to the new year, about oh,I'm going to lose X amount of
weight.
You can't freaking control that, my friend.
Okay, I don't care how hardyour workouts are, I don't care
how much you lift, I don't carehow much you run, it does not
matter.
You cannot control the scale.
You cannot control the scale.
(15:34):
So stop setting goals that youaren't in control of.
You are in control, though, ofhow many workouts you do.
You are in control of the foodchoices that you make.
You are in control of themindset work that you do.
You are in control of how youshift, how you view your body.
You are in control of severalthings.
(15:57):
So, instead of setting the goalsof weight loss when it comes to
workouts, let's set the goalsof what do I want?
Like, what do I actually wantfor my life?
Do I want to have more energyto play with my kids?
Do I want to lower my stress?
Do I want to smile from ear toear.
Do I want?
What is it that I want toachieve that working out will
allow me to do?
That has nothing to do withchanging my body, because we're
(16:20):
not about that life anymore.
Can I get a yes, girl?
Okay, so there's that.
We're going to find our fun,we're going to set different
goals and we are going to.
Perhaps it's time to find acommunity, right?
Maybe some group fitnessclasses I keep saying that
because I'm a group fitnessinstructor and that supports me
(16:43):
but maybe it's some workoutbuddies.
Maybe it's coming back topodcasts like this to remind
yourself that you're not alone.
Maybe it's an online community.
Maybe it's getting a coach or amentor, Whatever it is.
Find some people that areencouraging of working out, not
for weight loss.
Stop following the fitinfluencers who are showing you
(17:05):
their food in a day, who areshowing you how to lose weight,
who are showing you intenseworkouts in a day, who are
showing you how to lose weight,who are showing you intense
workouts and you're like Ishould be able to do that, I
want to do that and you're nevergoing to do it because that's
not your goal.
That's not the life you want tolive.
Find the people who aresupportive of you, shifting the
way that you feel about yourbody, improving your life
overall and using workouts as away to live a great life, not to
(17:29):
get smaller.
And find those people andsurround yourself with them.
Follow those types of people onsocial media.
Connect with them.
I'm always my DMs are alwaysopen Please send them to me if
you're like I have no one or Ihave very few people and I need
a little support in this area.
Today, I got you, girl, likefor real, like I got you.
(17:52):
So let's talk about a few quicktips for shifting your focus and
then we'll wrap it up.
I want you to think about yourmantras.
So, as we're going into ourworkouts again, if you're like
me, you might be in the habit ofsaying, oh, I don't want to do
this.
Oh, this is going to hurt, it'sbeen so long.
Oh, my gosh, right, I'm goingto be so sore tomorrow.
This is miserable.
(18:14):
A lot of times, that's how weapproach workouts and we have if
we actually want to make achange in our life, if we
actually want to get healthy, ifwe actually want to improve
other areas of our lives, and wehave to stop talking about our
workouts like that.
So we're going to shift what wesay, and so perhaps you want to
start saying I work out becauseI love my body.
(18:34):
Today I deserve 30 minutes withmyself.
Today I'm choosing to work outso I feel good.
I'm choosing to work out so Ifeel good.
I work out because I know itsupports the life that I want to
(18:55):
live.
So what are some of the quickquotes, mantras, things you can
say and put on repeat in yourhead?
Again, you don't have to look.
As I've shared many times onthis podcast, you do not need to
say I love working out, it'sgoing to feel great, it's going
to be amazing, because if youdon't feel that way, you ain't
going to believe it anyways.
Okay, so what I did today was,instead of I'm not going to lie
(19:16):
I was like oh gosh, I reallydon't want to do anything today.
I really just want to keepworking and just stay here.
But I knew that I needed to dosomething to feel better.
So I told myself Danielle, youare not going to be the best
version of yourself in otherareas of your life if you don't
take care of yourself today.
You deserve to do something funfor yourself and move your body
(19:40):
.
So that's what I told.
That was my mantra today.
Okay, so shift your mantras.
The second thing is our microworkouts.
You guys, we've been soprogrammed to believe that
working out is inefficient Ifit's not an hour.
You will not believe the peoplethat come to my class and when
I stop at minute 45, they'relike I thought this was an hour,
(20:03):
what am I going to do?
Oh, no, and I say that kindly,but it's so like ingrained in us
that you have to do an hourlong workout.
Listen, if you, even if you'relike, you know, I want the most
intense workout and I want toget the most out of it.
I want my muscles to grow and Iwant to be stronger and I want
to feel really good.
(20:23):
I want my heart rate to bereally, really fast.
You still don't have to do anhour.
I promise you come to my classfor 45 minutes and at the 45
minute mark you will be likeokay, yeah, that was enough.
I do high intensity workouts.
They're lots of fun, but wesweat a lot, our heart rates get
really, really high.
(20:48):
And also, it does not have tobe an hour, because if you do it
effectively, you can work yourwhole body in less than an hour.
So you have to get out of thismindset of it has to be a
certain amount of time, even if45 minutes.
You know, if you're like, youknow, I don't have 45 minutes,
sister, I feel you, I feel youand so that's why today I didn't
set a time limit.
I said I'm going to do this taproutine, I'm going to learn it,
and then that's going to be it.
I didn't know if it was goingto take me 10 minutes, if it was
(21:10):
going to take me 20 minutes, ifI was going to do an hour.
I had no idea.
But at the 30-minute mark Ilearned it and I did it a few
times and I was like, oh, I'm sosweaty.
Yes, now I have the energy, I'mgoing to get back to work.
(21:35):
So shifting your focus includesnot hating on micro workouts.
If a 10-minute walk is the mostthat you can do to move your
body, that is great.
Go take a 10-minute walk.
If doing a yoga session for 10minutes at a time, three times a
day, works for you, do that.
If you can get 30 minutes in ofdoing a fun tap dance routine,
do it.
Stop putting the pressure onyourself for it to be
(21:56):
quote-unquote perfect, for it tobe this expectation that the
rest of the world has told youand sold you.
Micro workouts are wonderful,especially as we're getting back
and saying I deserve to takecare of myself, because it might
be just too much to say I'mgonna take a whole hour out of
my day to do this, but 10, 15minutes, I got that right.
(22:20):
And then also, the third thingto remember, when it comes to
shifting this focus andapproaching you know your
workouts in a different way, isto remember that rest and
recovery are also part of yourhealth, that's part of your
wellness.
Yes, I'm telling you that yourbody deserves to be taken care
of and moved so you feel goodand have lots of energy.
(22:40):
But do not skip some rest daysand do not beat yourself up over
it.
If you choose one day to say,hey, I really wanted to show up
and move my body today, buttoday my mind, my mental health,
my energy, my body, my work,everything is screaming and
saying please just rest, thenyou better take a rest day, my
(23:01):
friend.
Okay, because again, we'reapproaching our workouts for
wellness, not approaching ourworkouts for weight loss, and
wellness includes rest days.
Wellness includes great sleep.
Wellness includes your mentalhealth, not just your physical,
(23:23):
includes your mental health, notjust your physical.
So let's just remember, okay, aswe are continuing and as we're
going into new year and peopleare going to be talking, like
they always do, about workoutsand weight loss when it comes to
setting new year's resolutions,remember the importance of
shifting our mindset.
Diet culture, gems, the beautyindustry, beauty standards are
(23:46):
all putting this pressure andsaying the workouts are in order
to lose weight, and we knowthat that is not the case.
Our workouts are scientificallyproven to do many, many things
for ourselves in many areas ofour lives.
So it's so important to shiftour mindset and we have to start
now and again.
How do we start?
We find our fun, we set goalsthat have nothing to do with
(24:08):
weight loss.
We build a community of people,we set those mantras, we focus
on micro workouts Right and welean on some rest days.
So I want to ask you now well,first of all, we're going to
turn up the volume on this thatworkouts are for wellness, and
we're going to turn down thevolume on the quote that
(24:30):
workouts are for weight loss,and we are going to, and I'd
love to just ask you, right,what is your favorite workout?
For health, for wellness?
Go ahead, share that with me.
Hey, oh, actually.
Okay, I'm going to go here, I'mgoing to give you a little
challenge, but just because Idid this today and now I'm in
the zone, I want you to do oneof your favorite workouts.
(24:51):
What's one of your favoriteworkouts?
I don't care if you're like, noone else likes this workout.
It's not about anybody else.
This is about you.
What is the workout that setyour soul on fire, that gives
you energy, that brings you joy,that makes you feel really
freaking good?
I want you to go do that thisweek.
Okay, choose one workout, go doit this week, whatever it is,
and I want you to either showyourself doing it, take a sweaty
(25:14):
selfie after, take a picture ofyour feet.
I don't, I don't, I'm not afeet.
Please don't take a picture ofyour feet and send them to me,
but, like you know your shoes,if you're taking a walk, you can
take a picture of your feet,your shoes.
You get it right Like, okay,that just got a little awkward,
okay, so you're going to do yourworkout and you're going to tag
me on social media with thatpicture for the challenge.
Yes, you are, because we'regoing to turn up, let's go, okay
(25:42):
.
And then, obviously, if you'relistening to this now, if this
served you and you're like, whew, I need to shift that mindset.
This is so important for me todo for myself, for my family,
for my kiddos, for the community, for just everybody, right?
I want you to drop a comment,drop a review here and share it
on social or send it to a coupleof friends that maybe are
(26:05):
struggling with their wellnessand perhaps that this could
support them.
Hey, and even you could be likesister on this episode.
She said that we need acommunity of people.
Would you want to be my person,do you want to be my partner of
saying we're going to doworkouts for wellness and we're
going to support each other.
Make sure we're doing somemicro workouts and that kind of
thing, right?
(26:25):
We always we got to ask forwhat we need, okay, so that's
that All right.
Are you ready?
We're going to turn up, turndown all the things.
You're going to take mychallenge and then next week,
I'm so excited to share aninterview that I had done with a
body image researcher.
She's a psychologist, chair ofthe department out of university
(26:48):
and the conversation was sogood because it was different.
She challenged me and Irespected that so much, and I
think it's just so importantthat we realize and recognize,
as we're thinking about turningup and turning down and all the
(27:10):
things that we recognize, thatbody image is the most important
thing that we can focus on aswomen, especially for the girls
in our lives.
And so, coming from a researchbackground, with actual science
to support what we're doing,right, like all the things that
I do with my clients in myprograms, it's all research
backed, and so to actually haveone of the researchers that I
(27:31):
personally follow and use theirinsights in order to develop my
programs, it was really, reallycool.
I was nerding out so hard and Iwas so nervous to talk to her,
but it's good.
So that will be next week'sepisode, so I hope you'll come
back and tune into that andremember that you are pretty
powerful.
Now go turn it up.
(27:52):
Have a great day.
Bye, friend.
What's up Turn Up Squad.
Today, we are talking about howwe can rethink our workouts for
wellness.
Right, I want you to thinkabout the last time that you
decided to work out.
Or maybe you were thinkingabout working out, and I want
you to think about the feelingsthat came up for you.
Was it, oh, my gosh, I don'twanna do this, like I often
(00:21):
think?
Or was it, yay, I'm so excited.
Or, wow, I'm so grateful I getto do this.
Or, oh, I really wish I didn'thave to?
What?
What is the vibe?
What's the feeling, what's theenergy that you have when you
think about working out?
Because today, I want tochallenge it a little bit in
order to really create actualwellness, and wellness is not
(00:45):
equivalent to weight.
Wellness is not a size, it'snot a shape, it's not a number
on the scale, it's not a sizegenes.
So how can we turn down thefocus on the scale when it comes
to our workouts and how can weactually turn up our health?
So that's what we're talkingabout today, and full
transparency.
I was like what am I going totalk about today for the podcast
(01:07):
?
I have lots of things to share,but I'm in a time crunch, like
many people this time of yearand I was like, oh my gosh, like
what am I going to share?
And then, throughout the day, Ihad been thinking for myself
about you know how I encourageand push and motivate and
(01:27):
inspire women to do things thatbring them joy, to make fitness
fun and food simple, and how tolove and appreciate their bodies
and how to take care of theirbodies.
And yet, at the same time, Ihave been putting myself last.
Whew, can I get an amen?
Are you that person too?
Because I've literally beenputting myself last.
I've been working around theclock, which I absolutely love,
(01:50):
I absolutely enjoy, and so Ifound myself.
I'm always on my computer, I'malways on my laptop, I'm always
sitting, and, you know, withsome stuff that I've had going
on recently, I haven't had theability to work out a lot.
So we all know, something inmotion stays in motion, and so
when I stopped, you know, I wastold like you can't work out for
weeks at a time, and when I?
(02:11):
So when I stopped working out.
Now the challenge is gettingback into the zone right,
getting back into that momentumof this is what I do, and this
is why I do it, and so, again,I'm just sitting here thinking,
oh my gosh, I should work out, Ishould do this, I should do
that.
And I was like, okay, I'm goingto brush away all the shoulds
(02:31):
and I'm going to say what can Ido today that would bring me joy
and also help me move my bodyto feel better.
And at least you know and Ididn't even set a time to it
Honestly I was like, well, let's, just what can I do?
And so the first thing thatcame up to me, up for me, was
dancing.
Obviously, that's my jam.
So what can I do?
(02:53):
And I thought about it how I'vebeen wanting to take a tap dance
class.
I'm like, well, I can't go takea class right now, but what I
can do, let's see what they haveon YouTube.
So I pulled up YouTube, Isearched for tap dance classes
and several pulled.
You know like I saw several andI opened one of them and I was
like, yes, this is so good,because if you are a dancer, you
know that when you get older,they don't create like intense,
(03:16):
good, great workouts or notworkouts, sorry dance routines,
like right, they treat us likewe're back to five years old,
that we can't move our body, andso I'm always irritated by that
.
So I was like, right, theytreat us like we're back to five
years old, that we can't moveour body, and so I'm always
irritated by that.
So I was like I have to findsomething that's like
intermediate, advanced, so it'llchallenge me, and this one
absolutely did that.
So I found one, and um, and itwas to a.
I think the song is calledShivers, uh, and so I was like
(03:39):
this is it?
So I pulled out my tap shoes.
It took me a minute to findthem, I'm not going to lie.
I pulled out my tap shoes and Iwas like let's just see what
happens, let's just have fun.
First few minutes, of course,I'm like this is doing nothing
for my movement, because I'mlike watching his feet like
intensely and I'm like I can'teven figure out what he's doing,
like what it's so advanced.
(03:59):
And I was like, hey, just stickwith it, just keep trying.
(04:21):
So I just kept rewinding,replaying, rewind, replay and
eventually I got moving and bythe end it was 30 minutes and
I'm like breathing heavy, I'msweating.
This is what brings me so muchjoy.
Like I'm getting teary eyedright now, like thinking about
it, because for most of my life,I have struggled with loving
and appreciating my body, and Inever learned, until I got older
(04:42):
, how to actually see my body asa wonderful thing that helps me
live a great life.
I've always just seen it assomething that needs to be
changed, that needs to lookbetter, that needs to be smaller
, that needs to not have thewrinkles and the dimples and all
the things.
And so in this moment, I wasjust like, oh my gosh, this
(05:04):
feels so good.
And yet, before I started that,I was thinking about how I
should go do a lifting workout.
I should push play on thisother workout that I used to do.
I should do at least 30 minutes, at least 45 minutes.
But nothing was like, yeah, Ican't wait to do that.
And then, at the end of thiswork, at the end of this tap
routine, I was like I don't wantthis to stop, like this is so
(05:24):
fun, I don't want it to end, butI have to go back to work.
So I stopped.
But you know before that I was.
I was upset with myself that Ihaven't been moving my body,
that I haven't been taking careof myself, that I have been
putting myself care last, and sothen I decided to do this, and
(05:46):
because of that, after, when Istopped, I was like oh my gosh,
I got to talk about this.
This is perfect for the podcast,because many of us see workouts
as a way to lose weight, rightlike that's the only reason you
work out.
That's how I, that's how I grewup.
I heard women talking aboutworking out and going to the gym
and doing things, but it wasnever because they enjoyed it.
It was never because it was fun.
It was never because theyenjoyed it.
It was never because it was fun.
It was never because they justwanted to take care of their
(06:08):
bodies and think about living along, healthy life and having
more energy.
I never heard that.
All I heard was I need to loseweight, so I need to go to the
gym, and so maybe you'veexperienced that too, and
because of that, you equateworkouts with weight loss.
And so what happens, though, ifyou're working out and you're
(06:28):
not losing weight?
Is it not working?
Is it not effective?
Is it not, you know?
And so then we get in our headsWell then, I might as well stop
.
At least, this is what I usedto do when I had serious issues
with diet culture is that Iwould go work out and if I
didn't lose the weight, then Iwas like what am I doing this
(06:50):
for?
Why am I giving up foods, whichI don't encourage now?
But back then I gave up foods.
Why am I giving up foods?
Why am I spending an hour atthe gym?
To not lose any weight?
And perhaps if I wouldn't havehad that mindset and I would
have had the mindset that I havenow perhaps I would have
continued and actually built areally healthy body.
(07:11):
And instead I went the completeopposite and started eating
McDonald's twice a day anddrinking six pops a day and just
destroying my body because Iwas so angry with it.
Okay, so enough about that.
I talked way too long, but Ijust wanted to give you that
background of where this topiccame from and what the moment is
(07:33):
for me.
Right now, as I sit here, I'mliterally sitting still in the
clothes that I just did my topclass in, with sweat dripping
down my back.
My hair is up in a crazy messybun.
Down my back, my hair is up ina crazy messy bun and I'm just.
I'm just happy, and I want allwomen to feel this way Again.
I didn't feel this way just anhour ago, but I want us all to
remember and think about thiswhole idea.
(07:54):
So let's jump in then.
Okay, that's why this wholething matters to me, because I
also am a daily work in progressof shifting my mindset,
remembering that my body ispowerful and deserves the time
to be taken care of, and Ideserve to do things that bring
(08:15):
me joy.
And so today, in the next fewminutes, I want to dive into how
we're going to start seeingworkouts and viewing workouts,
for the amazing ways that theymake us feel on the inside to
live that great life.
So I'm going to give you sometangible takeaways that you can
use today, tomorrow, the nextday, and share with people
(08:37):
around you, so that way, whenthe next generation of girls is
coming up, they're not hearingthose same things that we heard
about why you work out.
They're not hearing those samethings that we heard about why
you work out.
They're going to hear somethingdifferent, because we're going
to be different.
We're going to do thingsdifferently.
So first we have to understandwhy this whole shift matters,
and the most important reason isbecause we have been
conditioned as humans with dietculture and that wellness is
(09:03):
related to weight loss andworkouts are to lose weight,
right?
You very rarely hear aboutpeople or advertisements or
anything for a gym, right,they're always a before and
after picture of complete, likea big transformation of weight
loss.
And that's because that sells,that's because that's easy, it's
(09:23):
a visual, we can see it.
But what we're not sellingpeople on is the reason to work
out is for the scientificbenefits.
Right, this is science.
Our bodies are the most magicalmachines and we know, based on
science, the benefits ofexercise.
That has nothing to do withweight loss.
It's your mental health, it'syour energy, it's your sleep.
(09:46):
Right, it's reducing the riskof chronic diseases, it's your
joints feeling good.
Right, I was sharing with myhusband the other day like man,
my knees are really hurtingthese days, and I instantly went
back.
I've had knee problems becauseI was a dancer.
I've had knee problems and so,of course, when I went to the
(10:06):
doctor for that before they gaveme exercises to do.
They didn't give me exercisesto do to lose weight for my
knees, they gave me exercises todo to strengthen the muscle in
my legs to prevent my knees fromhurting.
So I was telling him I think weshould probably get a bike for
the house.
So, that way because that wasalways the first thing they tell
me is that if I used a bikewhich I don't enjoy because it's
(10:31):
challenging, because I don'thave a lot of muscles in my legs
, which is why my knees hurt,but that's beside the point.
But again, the whole point isthat there are scientific
benefits to exercise, that weget to remind ourselves of why
we're doing these things thathave nothing to do with weight
loss, right?
(10:52):
So there is this bigger picture, and so that's why this matters
so much is that we have toshift our mindset and remember
this bigger picture.
Because, also, when we rememberthis bigger picture and we talk
about exercise in this new wayof it helps me sleep better, it
gives me a lot of energy, itmakes me feel good, my knees
(11:12):
feel better, my stomach feelsbetter, my arms feel better,
whatever it is, when we talkabout it that way, we are
empowering other people to workout for reasons other than
weight loss, and same goes forthe little kids in our life.
So that's great, right?
Yay, this is what we should doand shift, and that's why it's
(11:33):
important.
But how do we actually shiftthat?
And so the first thing we needto do is reframe the purpose
right.
We get to think of exercise asan act of self-care.
You might have heard me mentionthat at the very beginning,
where I said think of exerciseas an act of self-care.
You might have heard me mentionthat at the very beginning,
where I said I put my self-carelast and one of the first things
for me for self-care is movingmy body, is a workout is to
(11:56):
sweat, is to get my heart rateup because I know I have more
energy.
The only reason right now thatI'm recording this podcast is
because I have so much positiveenergy oozing out of my body
right now.
Also sweat, but it's likeliterally oozing out of my body,
because when you move your bodyin and your blood gets pumping
and you just feel so good and sothat is self-care.
(12:20):
So we get to reframe ourpurpose for working out.
So we're going to think ofexercise as an act of self-care
and nothing else.
It is not a punishment for whatwe ate, it is not to lose
weight.
It is not for anything elseother than to take care of
ourselves.
We're going to also think abouthow we feel after a workout.
(12:42):
Right, we're not going to runto a mirror to see how we look.
Instead, we're going to askourselves how does this make me
feel?
Sometimes workouts aren't goingto feel good.
They're just not.
And so you get to ask yourselfis this something that I get to
keep doing because it's good formy body?
Or, like I did today, I couldhave done an intense workout
(13:05):
that probably would still makeme feel good, but I decided I
need to do something that wouldactually bring me joy, to get me
back in the zone, to have thatenergy, to just just feel good,
and so that was dance for me.
So we get to focus on how wefeel after a workout, and that's
one of the most importantthings we can do.
We also get to celebrate, right.
(13:26):
What are we celebrating?
Can we track how we feel?
Right?
Can you journal and share, like, what worked really well for
your workout today and how didit make you feel and how do you
want to feel tomorrow?
Is it that we lift heavierweights and that made us really
proud?
Did you do an extra minute inyour run?
Do you have more energy?
Do you feel really good, like Ifeel right now?
(13:47):
Right, are you sleeping better?
What are those non-scale winsthat are happening when we work
out, right, and so that's how wecan.
First, we need to shift ourmindset, approaching exercise in
a different way.
And then how do we?
How do we start, you know,enjoying the workouts more and
(14:09):
enjoying them for the purpose ofhealth, not weight, obviously.
I'm going to tell you, firstand foremost, you got to find
your fun.
What lights you up when youlike, when you turn, like what
is?
Is it dance?
Is it yoga?
Is it weightlifting?
Is it hiking?
I don't know what it is.
Maybe you need to go try themall.
Maybe you're like, hey, I don'tactually know what brings me
(14:30):
joy, what lights me up when itcomes to moving my body.
Take a couple months, go tryrandom things.
Take some group fitness classes, try whatever works for you,
but try so many different thingsif you don't know yet, and see
what works, see what.
At the end of it you're like,yes, that was it.
(14:51):
I have a handful of things thatI know that I can go to that
light me up, and so, on thosedays where I'm like I don't want
to work out, I know my bodywould love me for it.
I know you know like I have itscheduled, so I'm going to do it
, but I don't really want to dothis workout, then what can I
shift to?
So find those things.
We also get to set differentgoals.
(15:13):
I am so sick and tired ofhearing, especially when it
comes to the new year, about oh,I'm going to lose X amount of
weight.
You can't freaking control that, my friend.
Okay, I don't care how hardyour workouts are, I don't care
how much you lift, I don't carehow much you run, it does not
matter.
You cannot control the scale.
You cannot control the scale.
(15:34):
So stop setting goals that youaren't in control of.
You are in control, though, ofhow many workouts you do.
You are in control of the foodchoices that you make.
You are in control of themindset work that you do.
You are in control of how youshift, how you view your body.
You are in control of severalthings.
(15:57):
So, instead of setting the goalsof weight loss when it comes to
workouts, let's set the goalsof what do I want?
Like, what do I actually wantfor my life?
Do I want to have more energyto play with my kids?
Do I want to lower my stress?
Do I want to smile from ear toear.
Do I want?
What is it that I want toachieve that working out will
allow me to do?
That has nothing to do withchanging my body, because we're
(16:20):
not about that life anymore.
Can I get a yes, girl?
Okay, so there's that.
We're going to find our fun,we're going to set different
goals and we are going to.
Perhaps it's time to find acommunity, right?
Maybe some group fitnessclasses I keep saying that
because I'm a group fitnessinstructor and that supports me
(16:43):
but maybe it's some workoutbuddies.
Maybe it's coming back topodcasts like this to remind
yourself that you're not alone.
Maybe it's an online community.
Maybe it's getting a coach or amentor, Whatever it is.
Find some people that areencouraging of working out, not
for weight loss.
Stop following the fitinfluencers who are showing you
(17:05):
their food in a day, who areshowing you how to lose weight,
who are showing you intenseworkouts in a day, who are
showing you how to lose weight,who are showing you intense
workouts and you're like Ishould be able to do that, I
want to do that and you're nevergoing to do it because that's
not your goal.
That's not the life you want tolive.
Find the people who aresupportive of you, shifting the
way that you feel about yourbody, improving your life
overall and using workouts as away to live a great life, not to
(17:29):
get smaller.
And find those people andsurround yourself with them.
Follow those types of people onsocial media.
Connect with them.
I'm always my DMs are alwaysopen Please send them to me if
you're like I have no one or Ihave very few people and I need
a little support in this area.
Today, I got you, girl, likefor real, like I got you.
(17:52):
So let's talk about a few quicktips for shifting your focus and
then we'll wrap it up.
I want you to think about yourmantras.
So, as we're going into ourworkouts again, if you're like
me, you might be in the habit ofsaying, oh, I don't want to do
this.
Oh, this is going to hurt, it'sbeen so long.
Oh, my gosh, right, I'm goingto be so sore tomorrow.
This is miserable.
(18:14):
A lot of times, that's how weapproach workouts and we have if
we actually want to make achange in our life, if we
actually want to get healthy, ifwe actually want to improve
other areas of our lives, and wehave to stop talking about our
workouts like that.
So we're going to shift what wesay, and so perhaps you want to
start saying I work out becauseI love my body.
(18:34):
Today I deserve 30 minutes withmyself.
Today I'm choosing to work outso I feel good.
I'm choosing to work out so Ifeel good.
I work out because I know itsupports the life that I want to
(18:55):
live.
So what are some of the quickquotes, mantras, things you can
say and put on repeat in yourhead?
Again, you don't have to look.
As I've shared many times onthis podcast, you do not need to
say I love working out, it'sgoing to feel great, it's going
to be amazing, because if youdon't feel that way, you ain't
going to believe it anyways.
Okay, so what I did today was,instead of I'm not going to lie
(19:16):
I was like oh gosh, I reallydon't want to do anything today.
I really just want to keepworking and just stay here.
But I knew that I needed to dosomething to feel better.
So I told myself Danielle, youare not going to be the best
version of yourself in otherareas of your life if you don't
take care of yourself today.
You deserve to do something funfor yourself and move your body
(19:40):
.
So that's what I told.
That was my mantra today.
Okay, so shift your mantras.
The second thing is our microworkouts.
You guys, we've been soprogrammed to believe that
working out is inefficient Ifit's not an hour.
You will not believe the peoplethat come to my class and when
I stop at minute 45, they'relike I thought this was an hour,
(20:03):
what am I going to do?
Oh, no, and I say that kindly,but it's so like ingrained in us
that you have to do an hourlong workout.
Listen, if you, even if you'relike, you know, I want the most
intense workout and I want toget the most out of it.
I want my muscles to grow and Iwant to be stronger and I want
to feel really good.
(20:23):
I want my heart rate to bereally, really fast.
You still don't have to do anhour.
I promise you come to my classfor 45 minutes and at the 45
minute mark you will be likeokay, yeah, that was enough.
I do high intensity workouts.
They're lots of fun, but wesweat a lot, our heart rates get
really, really high.
(20:48):
And also, it does not have tobe an hour, because if you do it
effectively, you can work yourwhole body in less than an hour.
So you have to get out of thismindset of it has to be a
certain amount of time, even if45 minutes.
You know, if you're like, youknow, I don't have 45 minutes,
sister, I feel you, I feel youand so that's why today I didn't
set a time limit.
I said I'm going to do this taproutine, I'm going to learn it,
and then that's going to be it.
I didn't know if it was goingto take me 10 minutes, if it was
(21:10):
going to take me 20 minutes, ifI was going to do an hour.
I had no idea.
But at the 30-minute mark Ilearned it and I did it a few
times and I was like, oh, I'm sosweaty.
Yes, now I have the energy, I'mgoing to get back to work.
(21:35):
So shifting your focus includesnot hating on micro workouts.
If a 10-minute walk is the mostthat you can do to move your
body, that is great.
Go take a 10-minute walk.
If doing a yoga session for 10minutes at a time, three times a
day, works for you, do that.
If you can get 30 minutes in ofdoing a fun tap dance routine,
do it.
Stop putting the pressure onyourself for it to be
(21:56):
quote-unquote perfect, for it tobe this expectation that the
rest of the world has told youand sold you.
Micro workouts are wonderful,especially as we're getting back
and saying I deserve to takecare of myself, because it might
be just too much to say I'mgonna take a whole hour out of
my day to do this, but 10, 15minutes, I got that right.
(22:20):
And then also, the third thingto remember, when it comes to
shifting this focus andapproaching you know your
workouts in a different way, isto remember that rest and
recovery are also part of yourhealth, that's part of your
wellness.
Yes, I'm telling you that yourbody deserves to be taken care
of and moved so you feel goodand have lots of energy.
(22:40):
But do not skip some rest daysand do not beat yourself up over
it.
If you choose one day to say,hey, I really wanted to show up
and move my body today, buttoday my mind, my mental health,
my energy, my body, my work,everything is screaming and
saying please just rest, thenyou better take a rest day, my
(23:01):
friend.
Okay, because again, we'reapproaching our workouts for
wellness, not approaching ourworkouts for weight loss, and
wellness includes rest days.
Wellness includes great sleep.
Wellness includes your mentalhealth, not just your physical,
(23:23):
includes your mental health, notjust your physical.
So let's just remember, okay, aswe are continuing and as we're
going into new year and peopleare going to be talking, like
they always do, about workoutsand weight loss when it comes to
setting new year's resolutions,remember the importance of
shifting our mindset.
Diet culture, gems, the beautyindustry, beauty standards are
(23:46):
all putting this pressure andsaying the workouts are in order
to lose weight, and we knowthat that is not the case.
Our workouts are scientificallyproven to do many, many things
for ourselves in many areas ofour lives.
So it's so important to shiftour mindset and we have to start
now and again.
How do we start?
We find our fun, we set goalsthat have nothing to do with
(24:08):
weight loss.
We build a community of people,we set those mantras, we focus
on micro workouts Right and welean on some rest days.
So I want to ask you now well,first of all, we're going to
turn up the volume on this thatworkouts are for wellness, and
we're going to turn down thevolume on the quote that
(24:30):
workouts are for weight loss,and we are going to, and I'd
love to just ask you, right,what is your favorite workout?
For health, for wellness?
Go ahead, share that with me.
Hey, oh, actually.
Okay, I'm going to go here, I'mgoing to give you a little
challenge, but just because Idid this today and now I'm in
the zone, I want you to do oneof your favorite workouts.
(24:51):
What's one of your favoriteworkouts?
I don't care if you're like, noone else likes this workout.
It's not about anybody else.
This is about you.
What is the workout that setyour soul on fire, that gives
you energy, that brings you joy,that makes you feel really
freaking good?
I want you to go do that thisweek.
Okay, choose one workout, go doit this week, whatever it is,
and I want you to either showyourself doing it, take a sweaty
(25:14):
selfie after, take a picture ofyour feet.
I don't, I don't, I'm not afeet.
Please don't take a picture ofyour feet and send them to me,
but, like you know your shoes,if you're taking a walk, you can
take a picture of your feet,your shoes.
You get it right Like, okay,that just got a little awkward,
okay, so you're going to do yourworkout and you're going to tag
me on social media with thatpicture for the challenge.
Yes, you are, because we'regoing to turn up, let's go, okay
(25:42):
.
And then, obviously, if you'relistening to this now, if this
served you and you're like, whew, I need to shift that mindset.
This is so important for me todo for myself, for my family,
for my kiddos, for the community, for just everybody, right?
I want you to drop a comment,drop a review here and share it
on social or send it to a coupleof friends that maybe are
(26:05):
struggling with their wellnessand perhaps that this could
support them.
Hey, and even you could be likesister on this episode.
She said that we need acommunity of people.
Would you want to be my person,do you want to be my partner of
saying we're going to doworkouts for wellness and we're
going to support each other.
Make sure we're doing somemicro workouts and that kind of
thing, right?
(26:25):
We always we got to ask forwhat we need, okay, so that's
that All right.
Are you ready?
We're going to turn up, turndown all the things.
You're going to take mychallenge and then next week,
I'm so excited to share aninterview that I had done with a
body image researcher.
She's a psychologist, chair ofthe department out of university
(26:48):
and the conversation was sogood because it was different.
She challenged me and Irespected that so much, and I
think it's just so importantthat we realize and recognize,
as we're thinking about turningup and turning down and all the
(27:10):
things that we recognize, thatbody image is the most important
thing that we can focus on aswomen, especially for the girls
in our lives.
And so, coming from a researchbackground, with actual science
to support what we're doing,right, like all the things that
I do with my clients in myprograms, it's all research
backed, and so to actually haveone of the researchers that I
(27:31):
personally follow and use theirinsights in order to develop my
programs, it was really, reallycool.
I was nerding out so hard and Iwas so nervous to talk to her,
but it's good.
So that will be next week'sepisode, so I hope you'll come
back and tune into that andremember that you are pretty
powerful.
Now go turn it up.
(27:52):
Have a great day.
Bye, friend.
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