June 30, 2025 • 21 mins
What's the rush? When it comes to fitness, slowing down might be exactly what you need to achieve better results.
We live in a world that glorifies busyness, constantly pushing us to do more, faster. But in this episode, I challenge that notion by exploring how intentional, deliberate action creates far more powerful outcomes than hurried, mindless movement.
The centerpiece of this conversation is my five-minute pre-workout ritual—a simple yet transformative practice that grounds you, focuses your attention, and clarifies your purpose before stepping onto the fitness floor. This ritual helps transition your mindset from the chaos of daily life to a space of focused intention, allowing you to maximize every minute of your workout. By taking just five minutes to get clear on what you're doing and why, you set yourself up for a significantly more effective training experience.
Through client stories and personal examples, I illustrate the importance of finding balance between receiving guidance and making your own discoveries.
Ready to transform your approach to fitness? Download my free five-minute pre-workout ritual guide using the link in the show notes and start training with greater intention and purpose today.
Connect with Me
Instagram: www.instagram.com/tianasmindandmoves
Website: unbreakablemindandbody.com
Email: info@unbreakablemb.com
Download your Free 5-Min Pre-Workout Guide:
https://tiana-gonzalez.mykajabi.com/likeyoumeanit
Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Welcome to the Unbreakable Mind and Body
podcast.
I am your host, tiana Gonzalez,a multi-passionate, creative
storyteller and entrepreneurwith a fierce love for movement.
This is our space for powerfulstories and actionable
strategies to help you buildmental resilience and elevate
(00:28):
your self-care practice.
Together, we will unlock thetools that you need to create an
unbreakable mind and body.
Welcome back to the show.
I am your host, tiana, and onthis episode, I want to know
what is the rush?
We're going to focus on slowingdown.
(00:51):
We're going to look at thethings that you're doing in your
life and I want you to askyourself what is the rush Now,
before we dive into the show?
Now, before we dive into theshow, I do want to share that I
have created a five-minutepre-workout ritual, and it is
for my capable clients out there, people who have experience
(01:15):
working out to some degree, whohave spent a little bit of time
in the weight room and they'reat a point now where maybe they
need a little bit of support, alittle bit of structure.
So what I have put together isa quick five minute pre-workout
ritual.
You can do this at home.
(01:35):
Once you get the hang of it,you could even do it in the car
or in the parking lot before youset foot onto the fitness floor
.
And the idea here is you getintentional, you have clarity
and you set a specific mini goalfor that day, for that workout.
This will help you be clear onwhat you're there to do.
(01:59):
It will help you feel moreempowered as you are moving
around on the fitness floor.
You have more confidence,you're a little bit more
self-assured and you havespecific exercises and movement
patterns that you know you wantto complete before the
conclusion of that workout.
Why did I create this?
(02:19):
Well, I have encountered somany women at the gym that tell
me they just want some structure, they want a plan, they want to
follow something, they need toquote, unquote figure it out,
and they're kind of confused andlost.
So before we figure things out,we need to understand why we're
(02:44):
doing what we're setting out todo.
This is where the rushing comesin.
We need to slow down Now.
In a previous episode I believeepisode 24, I talk about getting
out of the anticipation phase.
Once we decide we're going tocommit to a goal, we're going to
(03:07):
embrace a little bit more ofthe imbalanced champion mindset
and get out of anticipation andstart to take action and I'm not
contradicting myself here,because we are taking action,
but we are going to takedeliberate action.
We are intentional in thethings that we do.
We are doing away with theexcess and we're staying laser
(03:32):
beam focused on what isnecessary.
So if you're interested ingetting a copy of this quick
little guide, go to the shownotes.
There's a link where you cansubmit your email address and
then you'll get the guide sentright to your inbox and you can
start using it immediately.
Now this is a really potent andreally powerful practice, and I
(03:58):
don't want to give away all ofthe good stuff, because I really
want you to get your hands onthe guide so that you have it
and you can refer back to it atany point in time once it's in
your possession.
But I do want to just share alittle bit about it, because
this is literally what I do,what I have been doing and what
I still do and put into practiceevery single day.
(04:22):
Before I get onto the fitnessfloor, I know what my workout is
, I look at the exercises, Iknow the movements I want to do
and I read the fine print or thedetails to make sure I
understand the desired stimulus.
You've heard me talk aboutstimulus on previous episodes.
(04:43):
It's important because thedesired stimulus has to match
the goal of the day and the goalof the day has to align with
the bigger picture.
Now, remember, when we're goalsetting, we have something that
seems like it could be very faroff into the distant future, and
(05:07):
that's okay.
Maybe it's a hugetransformation you're going
through.
Maybe you want to pack on adecent amount of muscle onto
your frame.
Maybe you want to lose body fat.
Maybe you want to do somethingkind of combination, hybrid of
both of those things.
So it feels like it may takeyou a year or two years to get
(05:27):
there.
That's okay.
Then we back it out and we comeup with a bite-size goal that's
a little bit more within reach.
So, almost like a milestone,from the milestone we look even
more gritty and granular and getinto the details of what the
(05:48):
day to day is going to look like.
So when you're thinking aboutwhat you're going to do on the
fitness floor, I encourage youto look at the whole week.
What days are you going to cometo the gym?
How are you going to split itup?
Maybe it's four days a week,Maybe it's three days a week,
(06:09):
how are you going to effectivelysplit up your training so that
you are approaching it with justthe right mixture of what you
want and what you need to reachthe goal?
Now, every human being thatcrosses paths with me comes to
(06:29):
me with some understanding offitness, exercise or experience
that they have from years prior,and then what I do is assess
what's the state of the state,where do they want to be, and
come up with a plan which isbasically the linchpin, the
(06:49):
bridge, the connector to getthem from point A to point B.
Now, sometimes point B isreally far away, just like we
talked about it a moment ago.
So then we got to back it out,create those milestones.
But even in the mundane, not sofun, not always sexy routine of
(07:10):
going to the gym, of completingthe workouts, how do we stay
motivated, how do we stayinterested?
How do we maintain that highlevel of desire that you had,
the thing that you probablyspent months, if not years,
dwelling on before you actuallydecided to take action?
(07:31):
Now you take action and youfeel like you want to harness
that momentum, and I'mencouraging you to take that
momentum and capitalize on it inother ways.
So instead of trying to racethrough your workouts or even
when you get up into the gym togo a hundred miles an hour,
(07:52):
let's slow it down, let's getgrounded, let's confirm what
we're doing today, and todayonly, and get down into our
bodies, get out of our head.
If you can put your phone on,do not disturb.
If you can choose some musicthat's not going to interrupt or
(08:13):
, you know, have commercials orbe a playlist that you're
constantly shuffling.
Continuous mix is always my jamIf you're going to listen to
something and then get into yourbody and understand why you're
doing what you're doing, what'sthe immediate goal and what's
the big picture.
Now I have a client who has alot going on in her personal
(08:38):
life and she's building abusiness, she's completing a
course, she did a fitnesscertification and she's not
personal training, a differentmodality of fitness and whenever
I see her I have to get her toslow down because she comes
flying up the stairs and shewants to go right out onto the
(09:00):
fitness floor and I love theenthusiasm.
I love the excitement and atthe same time I want a little
bit of separation right there.
So similar to if you go into ayoga studio, or if you study
martial arts, you remove yourshoes outside of the dojo.
This is the same idea.
(09:21):
We're going to get ourselvesgrounded.
Just pause for a minute,understand what we're here to do
, why we're doing it, and thendo the fucking thing right.
So this guide that I created isreally just to help you get
clear with what those things are.
(09:42):
Now there's five steps, andeach step takes about a minute,
and as you put it into practice,it'll probably be even shorter
than that.
But the first thing I want youto do is to take some breaths,
wiggle your toes in your shoes,make sure you feel grounded, see
(10:07):
what you can press, pause on inyour brain and go back to later
and then figure out what you'rehere to do.
What are those movements thatyou want to do?
Are those machines taken?
Is that equipment taken?
Do you need to wait?
Can you work in with somebody?
If they are using it, can yourearrange it?
And don't allow for sillylittle things to mess up your
momentum.
(10:28):
One of the things I hear oftenfrom acquaintances, people who
may be around my periphery, isthat when I'm working out, I
have the don't fuck with me faceon, and if you happen to catch
me in between sets.
You might get a smile, I maytake out an earbud, I may have a
(10:50):
quick talk, but I'm going totell you right now when it's my
turn to work out hard boundary.
I'm not here to socialize.
I need to get my work done andI'm so excited to be doing what
I'm doing for myself and to befilling my cup that I'm all in
Phones on.
Do not disturb.
I'm not answering calls, I'mnot answering clients and, quite
(11:15):
frankly, unless it's anemergency, I'm probably not
taking my earbud out of my ear,because this is the best part of
my day.
This is what I look forward tomore than anything else besides
eating and going to bed at night.
My training.
This is what fills my cup, thisis what makes me happy, this is
(11:35):
what brings me joy.
I may be dancing in between setsstill not an invitation to come
and talk to me.
Read the fucking room Ninetimes out of 10, the baseball
hat's pulled down, the earbudsare in.
I ain't looking at you, I'm notsmiling at you.
I'm doing me, but not everyoneis where I'm at in their journey
(12:01):
.
Not everyone has that samelevel of conviction and not
everyone wants to block out theworld while they're working out.
That's okay too.
Wants to block out the worldwhile they're working out?
That's okay too.
But there's something to besaid for having that conviction,
for knowing what you're doing,for knowing why you're doing it,
and for just deciding and thenmoving in a certain direction.
(12:33):
Now, talking about deciding,there is something really
interesting that has occurredwith yet another client that I
have, where at certain times,she feels some pain and
stiffness in her lowerextremities.
She does have an autoimmune,and so sometimes she's, you know
, inflamed, or the joints arereally tight or achy, or there's
like this dull, throbbing sortof feeling that she can only
(12:54):
describe to me.
Right, I can't feel it, I'm notin her body, and I can tell by
how she walks and how sheexecutes her repetitions if it's
a good day or a bad day.
I also know her so well at thispoint that sometimes I will
hand her a weight and saynothing about whether it appears
(13:17):
heavy or light for her, andI'll just let her figure that
out herself.
So this happened earlier thisweek, where we were doing an
exercise and she made anobservation and shared it with
me like oh well, this side feelsa lot better than that side.
And you know, she went on toshare more of her observations
(13:40):
with me and I said, yeah, I know.
And she started giggling andsaid what do you mean, you know?
And I was like I already knewall this.
I was letting you find it.
And she was like, oh, that'sinteresting.
And I said, think about yourkids, right?
If your little one is trying tosolve a puzzle or they're
looking for a missing piece orthey're trying to figure it out,
(14:01):
do you always jump in, even ifthey ask for help, or do you
sometimes let them figure it outthemselves?
And she said, oh, I let themfigure it out themselves.
And she said, oh, I let themfigure it out themselves,
because there's a tremendousamount of joy to be had as a
child to solve a hard problem.
And I said, exactly so, there'sbeauty in letting your child
(14:27):
find it.
And sometimes, with my clientsfind it, and sometimes with my
clients, I do the same thing.
Obviously, I'm watching, I'lljump in if I need to.
I have this safe environmentfor them that I've cultivated
and I'm going to let them findit on their own.
Maybe they will self-correct.
(14:48):
Self-correct the posture,self-correct the breathing,
wiggling the toes in the shoes,making sure that you know
everything is in the right placeand they are executing the
movement to the best of theirability, without me repeating
myself over and over and overagain.
Now, as a personal trainer, I'vebeen doing this 28, 29 years.
(15:11):
At this point, almost 30.
Trainer, I've been doing this28, 29 years.
At this point, almost 30.
Okay, I have my core cues thatI probably say 50 to a hundred
times a day.
The same cues.
I have a handful of themShoulders down and back, brace
your core, spread your toes inyour shoes, distribute your
weight evenly, squeeze thelemons under your armpits.
(15:33):
Sometimes, if we're doingsomething where I want the lats
engaged.
I can go on and on.
I have a few more, but thepoint is, it is a beautiful
thing when you can work withsomebody and you can trust them
to get it right themselves,maybe not every single time, but
at least the first time.
Now the other swing of thependulum here is someone who is
(15:57):
constantly self-coaching and notgetting into their body and
just doing the movement.
So I have another clientToday's all about my work.
Yet a third client who reallyloves to consume content.
She listens to thought leaders,doctors, scientists, all sorts
(16:22):
of podcasts, reads articles.
She receives a bunch ofnewsletters from various places.
She also has a team of doctors.
This is a woman who's, I wouldsay, going through menopause or
just beginning that process, somaybe in her 50s, and she
analyzes everything to the pointthat it paralyzes her.
(16:46):
So in this instance, when we'reworking together, I will
actually ask her to stopthinking and stop talking and I
say it respectfully, of course,but I'll just say hey, I need
you to quiet your brain, getinto your body and just do these
(17:07):
three things that I'm askingyou to do through this set.
Try not to talk while you'redoing the set.
Make your observations, we'lldiscuss it after, and this is
also another way where I wanther to find it herself.
I don't really care what somefamous person on a podcast says
(17:29):
about fasting or about protein,or about weight training or
menopause.
Do I care?
Of course?
Do I care while you're in themiddle of your set?
No, what I care about is thatyou are having a good experience
, you are training in aneffective way and you're
(17:51):
challenging yourself.
Remember, I've talked aboutintensity quite a lot on this
show.
I've talked about finding itand I've talked about bringing
it back to the why always.
So you will notice, as youcontinue to listen to this show,
that's me subliminallymessaging you to continue
(18:11):
listening to this show.
As you continue to listen tothis show, you will understand
that I have a few core valuesand principles and I repeat them
in a multitude of ways and Iinterweave them into every
conversation, into every session, into every appointment and
(18:31):
into every episode.
Because that every appointmentand into every episode, because
that's who I am and that's whatI believe in I do think it's
important to give people alittle bit of space to safely
find the thing they're lookingfor and solve the problem, maybe
with a little bit of guidance,like you know, bumpers on the
side of a bowling alley lane,but that's it.
(18:52):
I also believe it's importantto be in your body, to be
present, to shut thenotifications off, to put the do
not disturb on, put the do notdisturb on in real life too, and
get to work.
And I also believe it'sincredibly valuable to
(19:13):
self-check and to monitor Areyou doing what you need to be
doing?
Is there wiggle room for alittle bit more?
Do you need to make anadjustment and are these things
in line with the big picturegoal.
And if the answer is no, guesswhat.
Don't be upset with yourself.
We can change things.
I don't encourage constantlychanging the goal.
(19:34):
I actually believe to keep thegoal the same, but change the
approach.
If you're accomplishing yourgoals easily, guess what that
means.
You're not setting your sightsbig enough, it's time to go
bigger.
And if you're scared off, it'stime to go bigger.
(19:57):
And if you're scared, that'sokay.
But we're not going to let thatstop us.
We're going to continue topress on.
We're going to continue to moveforward, but the truth of the
matter is, is you need to beintentional about your training
or you're not going to see theresults that you want.
You need to be present and inyour body, you need to allow
yourself to fail a little bitand not be so worried about
getting everything perfect andself-check.
(20:18):
Is this leading me in thedirection that I want?
Yes or no?
And then move from there.
Just like I asked you at thebeginning of this episode what
is the rush?
So, if you've already gottenout of anticipation phase and
you are in action taking, staygrounded and make sure you're
(20:42):
not rushing ahead, because thejourney is really what the
secret sauce is.
That's what is going to createthe transformation, not just
getting to the end.
Once again, if you areinterested in getting your hands
on that free mini guide that Ihave created, please check the
(21:03):
show notes.
There is a link where you candownload the guide right to your
inbox.
You'll have it in minutes andyou can begin to train with
intention and purpose, takingdeliberate action from a
grounded place.
I appreciate you being here and, as always, I'll catch you on
(21:26):
the next one.
Welcome to the Unbreakable Mind and Body
podcast.
I am your host, tiana Gonzalez,a multi-passionate, creative
storyteller and entrepreneurwith a fierce love for movement.
This is our space for powerfulstories and actionable
strategies to help you buildmental resilience and elevate
(00:28):
your self-care practice.
Together, we will unlock thetools that you need to create an
unbreakable mind and body.
Welcome back to the show.
I am your host, tiana, and onthis episode, I want to know
what is the rush?
We're going to focus on slowingdown.
(00:51):
We're going to look at thethings that you're doing in your
life and I want you to askyourself what is the rush Now,
before we dive into the show?
Now, before we dive into theshow, I do want to share that I
have created a five-minutepre-workout ritual, and it is
for my capable clients out there, people who have experience
(01:15):
working out to some degree, whohave spent a little bit of time
in the weight room and they'reat a point now where maybe they
need a little bit of support, alittle bit of structure.
So what I have put together isa quick five minute pre-workout
ritual.
You can do this at home.
(01:35):
Once you get the hang of it,you could even do it in the car
or in the parking lot before youset foot onto the fitness floor
.
And the idea here is you getintentional, you have clarity
and you set a specific mini goalfor that day, for that workout.
This will help you be clear onwhat you're there to do.
(01:59):
It will help you feel moreempowered as you are moving
around on the fitness floor.
You have more confidence,you're a little bit more
self-assured and you havespecific exercises and movement
patterns that you know you wantto complete before the
conclusion of that workout.
Why did I create this?
(02:19):
Well, I have encountered somany women at the gym that tell
me they just want some structure, they want a plan, they want to
follow something, they need toquote, unquote figure it out,
and they're kind of confused andlost.
So before we figure things out,we need to understand why we're
(02:44):
doing what we're setting out todo.
This is where the rushing comesin.
We need to slow down Now.
In a previous episode I believeepisode 24, I talk about getting
out of the anticipation phase.
Once we decide we're going tocommit to a goal, we're going to
(03:07):
embrace a little bit more ofthe imbalanced champion mindset
and get out of anticipation andstart to take action and I'm not
contradicting myself here,because we are taking action,
but we are going to takedeliberate action.
We are intentional in thethings that we do.
We are doing away with theexcess and we're staying laser
(03:32):
beam focused on what isnecessary.
So if you're interested ingetting a copy of this quick
little guide, go to the shownotes.
There's a link where you cansubmit your email address and
then you'll get the guide sentright to your inbox and you can
start using it immediately.
Now this is a really potent andreally powerful practice, and I
(03:58):
don't want to give away all ofthe good stuff, because I really
want you to get your hands onthe guide so that you have it
and you can refer back to it atany point in time once it's in
your possession.
But I do want to just share alittle bit about it, because
this is literally what I do,what I have been doing and what
I still do and put into practiceevery single day.
(04:22):
Before I get onto the fitnessfloor, I know what my workout is
, I look at the exercises, Iknow the movements I want to do
and I read the fine print or thedetails to make sure I
understand the desired stimulus.
You've heard me talk aboutstimulus on previous episodes.
(04:43):
It's important because thedesired stimulus has to match
the goal of the day and the goalof the day has to align with
the bigger picture.
Now, remember, when we're goalsetting, we have something that
seems like it could be very faroff into the distant future, and
(05:07):
that's okay.
Maybe it's a hugetransformation you're going
through.
Maybe you want to pack on adecent amount of muscle onto
your frame.
Maybe you want to lose body fat.
Maybe you want to do somethingkind of combination, hybrid of
both of those things.
So it feels like it may takeyou a year or two years to get
(05:27):
there.
That's okay.
Then we back it out and we comeup with a bite-size goal that's
a little bit more within reach.
So, almost like a milestone,from the milestone we look even
more gritty and granular and getinto the details of what the
(05:48):
day to day is going to look like.
So when you're thinking aboutwhat you're going to do on the
fitness floor, I encourage youto look at the whole week.
What days are you going to cometo the gym?
How are you going to split itup?
Maybe it's four days a week,Maybe it's three days a week,
(06:09):
how are you going to effectivelysplit up your training so that
you are approaching it with justthe right mixture of what you
want and what you need to reachthe goal?
Now, every human being thatcrosses paths with me comes to
(06:29):
me with some understanding offitness, exercise or experience
that they have from years prior,and then what I do is assess
what's the state of the state,where do they want to be, and
come up with a plan which isbasically the linchpin, the
(06:49):
bridge, the connector to getthem from point A to point B.
Now, sometimes point B isreally far away, just like we
talked about it a moment ago.
So then we got to back it out,create those milestones.
But even in the mundane, not sofun, not always sexy routine of
(07:10):
going to the gym, of completingthe workouts, how do we stay
motivated, how do we stayinterested?
How do we maintain that highlevel of desire that you had,
the thing that you probablyspent months, if not years,
dwelling on before you actuallydecided to take action?
(07:31):
Now you take action and youfeel like you want to harness
that momentum, and I'mencouraging you to take that
momentum and capitalize on it inother ways.
So instead of trying to racethrough your workouts or even
when you get up into the gym togo a hundred miles an hour,
(07:52):
let's slow it down, let's getgrounded, let's confirm what
we're doing today, and todayonly, and get down into our
bodies, get out of our head.
If you can put your phone on,do not disturb.
If you can choose some musicthat's not going to interrupt or
(08:13):
, you know, have commercials orbe a playlist that you're
constantly shuffling.
Continuous mix is always my jamIf you're going to listen to
something and then get into yourbody and understand why you're
doing what you're doing, what'sthe immediate goal and what's
the big picture.
Now I have a client who has alot going on in her personal
(08:38):
life and she's building abusiness, she's completing a
course, she did a fitnesscertification and she's not
personal training, a differentmodality of fitness and whenever
I see her I have to get her toslow down because she comes
flying up the stairs and shewants to go right out onto the
(09:00):
fitness floor and I love theenthusiasm.
I love the excitement and atthe same time I want a little
bit of separation right there.
So similar to if you go into ayoga studio, or if you study
martial arts, you remove yourshoes outside of the dojo.
This is the same idea.
(09:21):
We're going to get ourselvesgrounded.
Just pause for a minute,understand what we're here to do
, why we're doing it, and thendo the fucking thing right.
So this guide that I created isreally just to help you get
clear with what those things are.
(09:42):
Now there's five steps, andeach step takes about a minute,
and as you put it into practice,it'll probably be even shorter
than that.
But the first thing I want youto do is to take some breaths,
wiggle your toes in your shoes,make sure you feel grounded, see
(10:07):
what you can press, pause on inyour brain and go back to later
and then figure out what you'rehere to do.
What are those movements thatyou want to do?
Are those machines taken?
Is that equipment taken?
Do you need to wait?
Can you work in with somebody?
If they are using it, can yourearrange it?
And don't allow for sillylittle things to mess up your
momentum.
(10:28):
One of the things I hear oftenfrom acquaintances, people who
may be around my periphery, isthat when I'm working out, I
have the don't fuck with me faceon, and if you happen to catch
me in between sets.
You might get a smile, I maytake out an earbud, I may have a
(10:50):
quick talk, but I'm going totell you right now when it's my
turn to work out hard boundary.
I'm not here to socialize.
I need to get my work done andI'm so excited to be doing what
I'm doing for myself and to befilling my cup that I'm all in
Phones on.
Do not disturb.
I'm not answering calls, I'mnot answering clients and, quite
(11:15):
frankly, unless it's anemergency, I'm probably not
taking my earbud out of my ear,because this is the best part of
my day.
This is what I look forward tomore than anything else besides
eating and going to bed at night.
My training.
This is what fills my cup, thisis what makes me happy, this is
(11:35):
what brings me joy.
I may be dancing in between setsstill not an invitation to come
and talk to me.
Read the fucking room Ninetimes out of 10, the baseball
hat's pulled down, the earbudsare in.
I ain't looking at you, I'm notsmiling at you.
I'm doing me, but not everyoneis where I'm at in their journey
(12:01):
.
Not everyone has that samelevel of conviction and not
everyone wants to block out theworld while they're working out.
That's okay too.
Wants to block out the worldwhile they're working out?
That's okay too.
But there's something to besaid for having that conviction,
for knowing what you're doing,for knowing why you're doing it,
and for just deciding and thenmoving in a certain direction.
(12:33):
Now, talking about deciding,there is something really
interesting that has occurredwith yet another client that I
have, where at certain times,she feels some pain and
stiffness in her lowerextremities.
She does have an autoimmune,and so sometimes she's, you know
, inflamed, or the joints arereally tight or achy, or there's
like this dull, throbbing sortof feeling that she can only
(12:54):
describe to me.
Right, I can't feel it, I'm notin her body, and I can tell by
how she walks and how sheexecutes her repetitions if it's
a good day or a bad day.
I also know her so well at thispoint that sometimes I will
hand her a weight and saynothing about whether it appears
(13:17):
heavy or light for her, andI'll just let her figure that
out herself.
So this happened earlier thisweek, where we were doing an
exercise and she made anobservation and shared it with
me like oh well, this side feelsa lot better than that side.
And you know, she went on toshare more of her observations
(13:40):
with me and I said, yeah, I know.
And she started giggling andsaid what do you mean, you know?
And I was like I already knewall this.
I was letting you find it.
And she was like, oh, that'sinteresting.
And I said, think about yourkids, right?
If your little one is trying tosolve a puzzle or they're
looking for a missing piece orthey're trying to figure it out,
(14:01):
do you always jump in, even ifthey ask for help, or do you
sometimes let them figure it outthemselves?
And she said, oh, I let themfigure it out themselves.
And she said, oh, I let themfigure it out themselves,
because there's a tremendousamount of joy to be had as a
child to solve a hard problem.
And I said, exactly so, there'sbeauty in letting your child
(14:27):
find it.
And sometimes, with my clientsfind it, and sometimes with my
clients, I do the same thing.
Obviously, I'm watching, I'lljump in if I need to.
I have this safe environmentfor them that I've cultivated
and I'm going to let them findit on their own.
Maybe they will self-correct.
(14:48):
Self-correct the posture,self-correct the breathing,
wiggling the toes in the shoes,making sure that you know
everything is in the right placeand they are executing the
movement to the best of theirability, without me repeating
myself over and over and overagain.
Now, as a personal trainer, I'vebeen doing this 28, 29 years.
(15:11):
At this point, almost 30.
Trainer, I've been doing this28, 29 years.
At this point, almost 30.
Okay, I have my core cues thatI probably say 50 to a hundred
times a day.
The same cues.
I have a handful of themShoulders down and back, brace
your core, spread your toes inyour shoes, distribute your
weight evenly, squeeze thelemons under your armpits.
(15:33):
Sometimes, if we're doingsomething where I want the lats
engaged.
I can go on and on.
I have a few more, but thepoint is, it is a beautiful
thing when you can work withsomebody and you can trust them
to get it right themselves,maybe not every single time, but
at least the first time.
Now the other swing of thependulum here is someone who is
(15:57):
constantly self-coaching and notgetting into their body and
just doing the movement.
So I have another clientToday's all about my work.
Yet a third client who reallyloves to consume content.
She listens to thought leaders,doctors, scientists, all sorts
(16:22):
of podcasts, reads articles.
She receives a bunch ofnewsletters from various places.
She also has a team of doctors.
This is a woman who's, I wouldsay, going through menopause or
just beginning that process, somaybe in her 50s, and she
analyzes everything to the pointthat it paralyzes her.
(16:46):
So in this instance, when we'reworking together, I will
actually ask her to stopthinking and stop talking and I
say it respectfully, of course,but I'll just say hey, I need
you to quiet your brain, getinto your body and just do these
(17:07):
three things that I'm askingyou to do through this set.
Try not to talk while you'redoing the set.
Make your observations, we'lldiscuss it after, and this is
also another way where I wanther to find it herself.
I don't really care what somefamous person on a podcast says
(17:29):
about fasting or about protein,or about weight training or
menopause.
Do I care?
Of course?
Do I care while you're in themiddle of your set?
No, what I care about is thatyou are having a good experience
, you are training in aneffective way and you're
(17:51):
challenging yourself.
Remember, I've talked aboutintensity quite a lot on this
show.
I've talked about finding itand I've talked about bringing
it back to the why always.
So you will notice, as youcontinue to listen to this show,
that's me subliminallymessaging you to continue
(18:11):
listening to this show.
As you continue to listen tothis show, you will understand
that I have a few core valuesand principles and I repeat them
in a multitude of ways and Iinterweave them into every
conversation, into every session, into every appointment and
(18:31):
into every episode.
Because that every appointmentand into every episode, because
that's who I am and that's whatI believe in I do think it's
important to give people alittle bit of space to safely
find the thing they're lookingfor and solve the problem, maybe
with a little bit of guidance,like you know, bumpers on the
side of a bowling alley lane,but that's it.
(18:52):
I also believe it's importantto be in your body, to be
present, to shut thenotifications off, to put the do
not disturb on, put the do notdisturb on in real life too, and
get to work.
And I also believe it'sincredibly valuable to
(19:13):
self-check and to monitor Areyou doing what you need to be
doing?
Is there wiggle room for alittle bit more?
Do you need to make anadjustment and are these things
in line with the big picturegoal.
And if the answer is no, guesswhat.
Don't be upset with yourself.
We can change things.
I don't encourage constantlychanging the goal.
(19:34):
I actually believe to keep thegoal the same, but change the
approach.
If you're accomplishing yourgoals easily, guess what that
means.
You're not setting your sightsbig enough, it's time to go
bigger.
And if you're scared off, it'stime to go bigger.
(19:57):
And if you're scared, that'sokay.
But we're not going to let thatstop us.
We're going to continue topress on.
We're going to continue to moveforward, but the truth of the
matter is, is you need to beintentional about your training
or you're not going to see theresults that you want.
You need to be present and inyour body, you need to allow
yourself to fail a little bitand not be so worried about
getting everything perfect andself-check.
(20:18):
Is this leading me in thedirection that I want?
Yes or no?
And then move from there.
Just like I asked you at thebeginning of this episode what
is the rush?
So, if you've already gottenout of anticipation phase and
you are in action taking, staygrounded and make sure you're
(20:42):
not rushing ahead, because thejourney is really what the
secret sauce is.
That's what is going to createthe transformation, not just
getting to the end.
Once again, if you areinterested in getting your hands
on that free mini guide that Ihave created, please check the
(21:03):
show notes.
There is a link where you candownload the guide right to your
inbox.
You'll have it in minutes andyou can begin to train with
intention and purpose, takingdeliberate action from a
grounded place.
I appreciate you being here and, as always, I'll catch you on
(21:26):
the next one.
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