June 19, 2023 • 17 mins
I'm going to confess something to you: I totally went on a sugar spree, temporarily ditching my healthy habits. I'm I'm OK with it.
When my amazing aunt was bravely fighting cancer, I realized how important it is to cut ourselves some slack and stop beating ourselves up .
We’ll dive into the importance of recognizing the choices we make during different seasons of our lives and giving ourselves a break. No more self-judgment, my friends. It's all about acceptance and understanding that we're only human.
I also share my aunt's heart-wrenching battle with colon cancer, our special moments together, and why I decided to step away from my life.
This episode has background walking music to keep you moving. If you prefer no music, listen to episode 24B. There’s a bell at the halfway mark so you can turn around if you’re walking outside.
So, grab your walking shoes, take a deep breath, and join me for a coached walk. Together, we'll clear our minds and appreciate the beauty of life.
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:20):
If you're walking outside with me today, just
start at a warm up pace, not toofast, not too slow.
If you're doing this indoors,whether you're dancing in place,
marching in place on your foot,mill or even cleaning, just
start at a moderate speed andwe're not going to go all out
when we first start.
You know the drill by now.
Take a deep breath in throughyour nose and exhale through
(00:43):
your mouth.
Shoulders are relaxed, handsare relaxed, your glutes are
relaxed, feet are relaxed.
If you are doing this indoors,when I say go faster, you can
just move side to side a littlebit faster or march a place
knees maybe a little bit higher.
Bring your arms above your head.
There are going to be somefaster, a little bit harder
(01:03):
parts, and then there are justgoing to be some mosey along
parts, warming up, cooling downand everything in between, every
flavor.
Now, just go a little bitfaster and I'm going to tell you
where the heck I've been.
It's been a really long time.
It's been so long.
I have a mixer that helps bumpup the volume when I record and
I couldn't even remember, like,what the buttons were on my
(01:25):
mixer, like hey, what does thisdo?
It's like I've never seen amixer before.
So it's been that long since Ihave recorded an episode and
I've missed it.
I've missed just talking to youguys and hopefully you're
actually.
You are still walking with mebecause I'm getting quite a lot
of downloads still.
Hold on to that pace.
I was so determined to recordan episode for you today that I
(01:48):
just shoved myself into thecloset because I realized, when
I had everything set up on mydesk, that my neighbor was
having a pool party.
So that's where I am today.
I am looking at my stripedshirt.
Go just a little faster and, ifyou're working at home, just a
little bit harder.
The most important thing is youjust breathe.
Let that oxygen flow in and outof your lungs.
(02:08):
This is time for you.
So take this time and kind ofclear your mind and relax.
Put your phone on.
Do not disturb If somebodycalls you, just ignore it If
somebody texts you.
That's happened to me when I'mworking out and then somebody
texts me and then I get reallyangry because I was just in the
zone or in the mood and now I'mout of the zone or out of the
mood.
Hold on to your speed.
(02:30):
So last spring I guess latespring, my aunt, who I'm very
close with, was diagnosed withbreast cancer and like a chap
she went through quite a fewcycles of chemo And she just
finished all her chemo and shestarted to have back pain.
The chemo was actually reallybrutal for her And she had a lot
of bone pain, but when shestarted with the back pain it
(02:52):
just kind of gave me flashbacks,because that exactly what
happened to my dad.
He had colon cancer and thenonce he was cleared up with that
, he was diagnosed withaggressive lung cancer And he
was gone five months later.
So when she started to haveback pain, i got worried, i got
alarmed.
It brought me right back tothat place where I was before
(03:13):
with my dad.
In December she had a PET scanand it turns out that she had a
whole new primary cancer coloncancer that had spread
everywhere.
It had spread to her bones, itspread to her liver, it had
spread to her lungs, and so thatwas really difficult for the
entire family because she was anamazing woman.
Amazing, just so full of loveand light.
(03:34):
Hold onto your pace.
I'm not going to be superchipper, but I want you to just
kind of relax and breathe.
Relax your hands.
Relax your feet.
Go a little bit faster now, ifyou can.
In January she asked if I couldcome up and be her caretaker.
I was glad to be able to dothat for her.
(03:54):
I feel like she's my real mombecause she's, like me, night
person.
We joke.
We really enjoyed each other'scompany.
I lived with her during thepandemic and it was a really
good time.
So I was happy to come up andhelp When it was really
difficult just to watch her getsicker and sicker every day.
She did one round of chemo forthe colon cancer but then she
actually had a heart attack inthe middle of the chemo
(04:16):
treatment so they had to stopAnd then she was in the hospital
.
I stayed with her for sixnights.
We compared notes because shewent to school in Norway for a
few years.
She was born there butemigrated to the US And I was
raised in Norway.
So we compared songs when wesang Norwegian school songs to
see if there were anycommonalities And we found some
and we would joke and we reallyjust tried to brighten each
(04:37):
other's moods and the moods ofpeople around us.
Go a little bit faster.
Make sure your feet are relaxed.
Soften your knees a little bit,roll those shoulders, shake out
those hands.
And when she was let out of thehospital I stayed with her.
It took me about a month tolearn how to change a bed with
someone in it, so obviously Iwould be a terrible nurse.
(05:00):
I had abandoned my kids and mycats back at the condo and they
were holding down the fort overthere And I was with her 24
seven.
Her daughters came virtuallyevery day and her son came up as
often as he could because helives a little bit further away
And it was just really nice tosee the whole family pull
together.
Her brother lives two minutesfrom her and he was over there
(05:21):
every day as well, and her otherbrother came when he could.
He lives further away, so weall just tried to be there for
her.
Go a little bit faster, if youcan.
This time I want you to squeezeyour glutes just a little bit
when you walk, so we're gonnaget a little warmth in the bunch
.
Take a deep breath in throughyour nose And then exhale.
(05:43):
Exhale all that air out, allthat stale air out.
Take another nice deep breathin through your nose, relax your
stomach, let those lungs fillup And exhale again deep, get
all that stale air out.
You can roll your neck a littlebit, roll your shoulders, but
(06:04):
what happened during this timenot a surprise is that I just
completely fell off any healthwagon, that I was on any health
journey, healthy lifestyle And Iwas perfectly aware that I was
doing it.
And it was the choice I made atthe time, because there are
other things that were moreimportant to me.
I just ate a lot of sugar.
I was eating things because Iwas the primary caretaker.
(06:27):
I was eating things that Ishould not have been eating, but
it was important for me to dothat at the moment because it
helped me feel like I was beingcared for And I talked about
that in another episode like Ifelt loved and taken care of
when I ate sugar, cookies,brownies, ice cream, things like
that.
So I didn't beat myself up overit.
I was just aware that this iswhat I was doing and that's the
(06:51):
season of life I was in and myfocus was on my aunt and I just
was okay with it.
Now I want you to go a littlebit faster.
You're going to feel a push fora couple minutes, a little bit
uncomfortable now that you'rewarmed up.
I was there when she passedaway.
Three of her kids were thereand my uncle was there, her
(07:11):
husband and we were there forher.
At the end of it It wasdevastating.
It wasn't unexpected at thatpoint, but it was devastating
for all of us, i think to losesomeone who was such a bright
light, who was so positive andjust so loving.
You know, i hadn't been used tothat in my life and so it was
really was hard, but I was gladthat I got to be there.
(07:33):
Hold on to your pace and justpush it.
Now And right in the middle ofthis kind of just before she
passed away, decided to move mykids up to where my aunt led,
which is five hours from SanDiego.
So that was challenging.
I was up here, so actually myex-husband and his husband came
(07:53):
and helped and I hired someoneto help the kids back, and the
day I was supposed to move, wehad the blizzard in Southern
California.
I was not able to get downthere early.
I was supposed to go the daybefore and I drove all the way
around the coast and all the waybecause the pass was closed
because of snow.
Yes, in Southern California.
I don't understand that, but itwas so.
I finally got there like eighthours later and we got up here
(08:16):
and we settled in and you knowwe're just resuming life.
As best that we can Now slow itdown just a little bit.
Take a deep breath in throughyour nose and exhale.
Feel how good it feels to moveyour body.
Walking is so good for yourbody, it's so good for your
(08:36):
mental health.
Really just it's like theperfect package.
Shake out your hands, get allthat tension out.
We store a lot of tension inour hands.
We store a lot of tension inour feet And when you walk, kind
of soften your knees a littlebit.
Take another deep breath in andexhale.
Now go a little bit fasteragain And if you can find any
(08:58):
hills, go ahead and charge upthose hills and take those hills
.
When we encounter those times inour lives where things are
challenging, difficult when youhave a baby, when someone's sick
, when someone dies, when you'regoing through a divorce it's
important for us to be gentleron ourselves, to not be angry
(09:21):
That we're not doing the thingsthat we want to be doing or we
think we should be doing.
You're a healthy person who isjust sliding right now.
It's okay to let things slidesometimes.
Eventually you'll get back onit if you put yourself back into
that frame of mind but it'sokay to let things slide because
the worst thing that you can dois to beat up on yourself
(09:43):
during an already difficult time.
There's so much going on inlife, there's so many challenges
, and it's important to begentler with ourselves, and I
think that's the lesson that Ilearned is that if my shorts
don't fit right now, oh well.
I had that time with my auntand I had the time to eat the
cookies that I wanted, and thatwas then, and now I'm trying to
(10:04):
slowly get healthier and also,still being gentler on myself,
go a little bit faster.
Part of being gentler onourselves is to allowing
ourselves to be sad, to bedepressed, to be happy and just
remember the good things in lifeand the good things that we do
have.
I got closer to all my cousinsup here, which was great.
(10:24):
I got closer to my one unclethat I actually think I met once
, and now we see each other allthe time and we talk on the
phone, so there's something goodthat happens.
I look back at her and I getsad.
I go a little bit faster, feela little push.
But then I think about the funthat we had and the good things
that happened and how lucky wewere to be in each other's lives
(10:45):
.
We were like ying and ying andyang ying I don't know whatever
that's called ying and yang Andwe were just so similar in so
many ways.
We had a lot of fun when I wasliving with her during the
pandemic and that's actuallywhen I started this podcast And
she helped me write the rhymeabout the podcast.
I made a silly little rhymeHold on your pace.
(11:05):
Now I'll see if I can link ithere in the show notes.
You wouldn't treat your friendor your kids the way that you
treat yourself and you wouldn'tput them down If they were going
through a rough patch.
You wouldn't say, oh, you'renot motivated, you need to snap
with it and you're not takingcare of yourself.
You wouldn't be angry at theperson.
You would understand and youwould help them in a gentler way
.
And you want to help yourselfin a gentler way and talk to
(11:26):
yourself in a gentler way,because you're more apt to get
back to the healthier lifestyle.
If you're gentler with itduring your slide, you're not a
bad person.
You're not a lazy person.
You're not an unhealthy person.
You're a person who encountereddifficulty and you are coping
with it as best that you can.
And it's just a season.
It's just for a period of timein your life.
(11:48):
Go a little bit faster and Iwant you to push it.
I was reading that JenniferAniston is going more towards
gentler workouts.
It's nice to see whencelebrities also are gentler on
themselves And they said anexample of you don't have to do
high intensity interval trainingevery day.
You don't have to do jumpingjacks.
(12:09):
You can do different thingsthat are a little bit easier on
your body.
Even this interval that you'redoing right now, you can push it
as hard or as not hard as youwant.
Squeeze your glutes, lift thatchest, lift those bluebies,
shoulders down, hands arerelaxed.
Feel that pace now And focus onhow your body is moving, how
it's working.
(12:29):
Everything's working together.
Right now You're pushing.
You're going harder.
If you're doing this at home,you're bringing your hands above
your head.
Maybe You can put a little airon your step.
If you want to take a littlejog, you can.
So I stopped jogging running along time ago, but if you feel
like that's what you want to do.
For that push, you just goahead and do it.
Push a little bit more now.
(12:49):
Your legs are strong, your gazeis strong, hold on to it,
breathe, upper body's relaxed,push it, push it And slow it
back down a little bit.
I think today was more likestory time, telling you some of
the things that have been goingon And just reminding you to cut
(13:12):
yourself some slack.
Take care of yourself,understand that things happen
And you're in a phase.
As long as the phase doesn'tlast like 20 years, just get
back to healthy habits as soonas you can, little by little,
step by step, day by day, walkby walk.
One more time, we're going topush a little bit faster, be
(13:34):
strong, and this time I want youto focus on how good it feels
to move your body, feel howstrong your legs are, feel your
breath coming in and out of yourlungs, fresh oxygen going
everywhere in your body, yourhead's clearing, your thoughts
are clearing.
You feel strong, you feel happy, and that's what it's all about
(13:58):
.
It's about feeling strong,feeling healthy A little bit
faster.
You got this.
Push it, push it.
If you come to a light, justmarch in place really fast.
If you're doing this at home,just step side to side, lift
those knees up, pull those armsover your head.
Just free your mind when you'rewalking.
Breathe, get that oxygenflowing everywhere Almost there
(14:24):
And then slow it back down.
Deep breath in through yournose And exhale through your
mouth.
Shake out those hands, rollthose shoulders Forward and back
.
Listen to the words that youtell yourself And if you start
beating yourself up forsomething you're not doing you
think you should be doing, knockthat shit off.
You want to be able to do it.
(14:45):
You want to be able to do it.
You want to beat that shit off.
You want to be kinder andgentler and treat yourself like
you would, your child, yourfriend, and not like Ursula from
the Little Mermaid.
Slowed down a little bit more.
I just wanted to get back inthe game and I was determined to
get you something.
(15:06):
I was determined to get backand walk with you.
I want to slowly get healthieragain.
I don't have the desire to besuper buff like I was when I
first embarked on a weight lossfitness journey A little bit
slower now.
Oh, the other day I moved myknees out of her dorm and she
was on the fourth floor in anelevator and I was going up and
(15:28):
down, up and down, up and down,up and down.
I actually was able to do it.
I didn't feel any reallydiscomfort, except two days
later.
Now my calves are really sore.
I guess once you have strongspin thighs they always stay
strong, but my calves are likewe're not going to let you walk,
like it looks all natural.
It looks more like hobble,hobble, hobble.
But I was pleased and I wasable to do it, and that is why
(15:49):
we exercise, slowed down alittle bit more.
We exercise so we can do thingsin our daily lives like that go
up all these flights of stairs,up and down with heavy things,
we can climb up ladders, changeour light bulbs, we can carry
our groceries, we can play withour kids, our grandkids.
And this is why we exercise.
Aside from, you know, gettinghealthier overall is just to be
(16:09):
able to do the things that wewant to do and do the daily
things.
That will make life easier forus.
Slow it down a little bit morenow And when you get back inside
, do some gentle stretches.
If you're doing this at home, dosome gentle stretches too, and
(16:30):
if you feel like you've kind offallen off and you're in a
different season.
Feel free to reach out to me.
You can find my information.
Send me a message onwalkingandtalkingshow.
Is that even the websiteaddress?
I don't know.
I'll put in the show notesagain.
It's been so long I don'tremember.
Oh, i did create a Facebookpage.
(16:52):
You can message me there.
I think it's your walkingpodcast, and I have an Instagram
, your walking podcast, which Ihaven't updated either because I
haven't done anything.
But that's okay, not mad atmyself, just trying to get back
into it.
And this was the first step.
This was the first step, yeah.
If you're walking outside with me today, just
start at a warm up pace, not toofast, not too slow.
If you're doing this indoors,whether you're dancing in place,
marching in place on your foot,mill or even cleaning, just
start at a moderate speed andwe're not going to go all out
when we first start.
You know the drill by now.
Take a deep breath in throughyour nose and exhale through
(00:43):
your mouth.
Shoulders are relaxed, handsare relaxed, your glutes are
relaxed, feet are relaxed.
If you are doing this indoors,when I say go faster, you can
just move side to side a littlebit faster or march a place
knees maybe a little bit higher.
Bring your arms above your head.
There are going to be somefaster, a little bit harder
(01:03):
parts, and then there are justgoing to be some mosey along
parts, warming up, cooling downand everything in between, every
flavor.
Now, just go a little bitfaster and I'm going to tell you
where the heck I've been.
It's been a really long time.
It's been so long.
I have a mixer that helps bumpup the volume when I record and
I couldn't even remember, like,what the buttons were on my
(01:25):
mixer, like hey, what does thisdo?
It's like I've never seen amixer before.
So it's been that long since Ihave recorded an episode and
I've missed it.
I've missed just talking to youguys and hopefully you're
actually.
You are still walking with mebecause I'm getting quite a lot
of downloads still.
Hold on to that pace.
I was so determined to recordan episode for you today that I
(01:48):
just shoved myself into thecloset because I realized, when
I had everything set up on mydesk, that my neighbor was
having a pool party.
So that's where I am today.
I am looking at my stripedshirt.
Go just a little faster and, ifyou're working at home, just a
little bit harder.
The most important thing is youjust breathe.
Let that oxygen flow in and outof your lungs.
(02:08):
This is time for you.
So take this time and kind ofclear your mind and relax.
Put your phone on.
Do not disturb If somebodycalls you, just ignore it If
somebody texts you.
That's happened to me when I'mworking out and then somebody
texts me and then I get reallyangry because I was just in the
zone or in the mood and now I'mout of the zone or out of the
mood.
Hold on to your speed.
(02:30):
So last spring I guess latespring, my aunt, who I'm very
close with, was diagnosed withbreast cancer and like a chap
she went through quite a fewcycles of chemo And she just
finished all her chemo and shestarted to have back pain.
The chemo was actually reallybrutal for her And she had a lot
of bone pain, but when shestarted with the back pain it
(02:52):
just kind of gave me flashbacks,because that exactly what
happened to my dad.
He had colon cancer and thenonce he was cleared up with that
, he was diagnosed withaggressive lung cancer And he
was gone five months later.
So when she started to haveback pain, i got worried, i got
alarmed.
It brought me right back tothat place where I was before
(03:13):
with my dad.
In December she had a PET scanand it turns out that she had a
whole new primary cancer coloncancer that had spread
everywhere.
It had spread to her bones, itspread to her liver, it had
spread to her lungs, and so thatwas really difficult for the
entire family because she was anamazing woman.
Amazing, just so full of loveand light.
(03:34):
Hold onto your pace.
I'm not going to be superchipper, but I want you to just
kind of relax and breathe.
Relax your hands.
Relax your feet.
Go a little bit faster now, ifyou can.
In January she asked if I couldcome up and be her caretaker.
I was glad to be able to dothat for her.
(03:54):
I feel like she's my real mombecause she's, like me, night
person.
We joke.
We really enjoyed each other'scompany.
I lived with her during thepandemic and it was a really
good time.
So I was happy to come up andhelp When it was really
difficult just to watch her getsicker and sicker every day.
She did one round of chemo forthe colon cancer but then she
actually had a heart attack inthe middle of the chemo
(04:16):
treatment so they had to stopAnd then she was in the hospital
.
I stayed with her for sixnights.
We compared notes because shewent to school in Norway for a
few years.
She was born there butemigrated to the US And I was
raised in Norway.
So we compared songs when wesang Norwegian school songs to
see if there were anycommonalities And we found some
and we would joke and we reallyjust tried to brighten each
(04:37):
other's moods and the moods ofpeople around us.
Go a little bit faster.
Make sure your feet are relaxed.
Soften your knees a little bit,roll those shoulders, shake out
those hands.
And when she was let out of thehospital I stayed with her.
It took me about a month tolearn how to change a bed with
someone in it, so obviously Iwould be a terrible nurse.
(05:00):
I had abandoned my kids and mycats back at the condo and they
were holding down the fort overthere And I was with her 24
seven.
Her daughters came virtuallyevery day and her son came up as
often as he could because helives a little bit further away
And it was just really nice tosee the whole family pull
together.
Her brother lives two minutesfrom her and he was over there
(05:21):
every day as well, and her otherbrother came when he could.
He lives further away, so weall just tried to be there for
her.
Go a little bit faster, if youcan.
This time I want you to squeezeyour glutes just a little bit
when you walk, so we're gonnaget a little warmth in the bunch
.
Take a deep breath in throughyour nose And then exhale.
(05:43):
Exhale all that air out, allthat stale air out.
Take another nice deep breathin through your nose, relax your
stomach, let those lungs fillup And exhale again deep, get
all that stale air out.
You can roll your neck a littlebit, roll your shoulders, but
(06:04):
what happened during this timenot a surprise is that I just
completely fell off any healthwagon, that I was on any health
journey, healthy lifestyle And Iwas perfectly aware that I was
doing it.
And it was the choice I made atthe time, because there are
other things that were moreimportant to me.
I just ate a lot of sugar.
I was eating things because Iwas the primary caretaker.
(06:27):
I was eating things that Ishould not have been eating, but
it was important for me to dothat at the moment because it
helped me feel like I was beingcared for And I talked about
that in another episode like Ifelt loved and taken care of
when I ate sugar, cookies,brownies, ice cream, things like
that.
So I didn't beat myself up overit.
I was just aware that this iswhat I was doing and that's the
(06:51):
season of life I was in and myfocus was on my aunt and I just
was okay with it.
Now I want you to go a littlebit faster.
You're going to feel a push fora couple minutes, a little bit
uncomfortable now that you'rewarmed up.
I was there when she passedaway.
Three of her kids were thereand my uncle was there, her
(07:11):
husband and we were there forher.
At the end of it It wasdevastating.
It wasn't unexpected at thatpoint, but it was devastating
for all of us, i think to losesomeone who was such a bright
light, who was so positive andjust so loving.
You know, i hadn't been used tothat in my life and so it was
really was hard, but I was gladthat I got to be there.
(07:33):
Hold on to your pace and justpush it.
Now And right in the middle ofthis kind of just before she
passed away, decided to move mykids up to where my aunt led,
which is five hours from SanDiego.
So that was challenging.
I was up here, so actually myex-husband and his husband came
(07:53):
and helped and I hired someoneto help the kids back, and the
day I was supposed to move, wehad the blizzard in Southern
California.
I was not able to get downthere early.
I was supposed to go the daybefore and I drove all the way
around the coast and all the waybecause the pass was closed
because of snow.
Yes, in Southern California.
I don't understand that, but itwas so.
I finally got there like eighthours later and we got up here
(08:16):
and we settled in and you knowwe're just resuming life.
As best that we can Now slow itdown just a little bit.
Take a deep breath in throughyour nose and exhale.
Feel how good it feels to moveyour body.
Walking is so good for yourbody, it's so good for your
(08:36):
mental health.
Really just it's like theperfect package.
Shake out your hands, get allthat tension out.
We store a lot of tension inour hands.
We store a lot of tension inour feet And when you walk, kind
of soften your knees a littlebit.
Take another deep breath in andexhale.
Now go a little bit fasteragain And if you can find any
(08:58):
hills, go ahead and charge upthose hills and take those hills
.
When we encounter those times inour lives where things are
challenging, difficult when youhave a baby, when someone's sick
, when someone dies, when you'regoing through a divorce it's
important for us to be gentleron ourselves, to not be angry
(09:21):
That we're not doing the thingsthat we want to be doing or we
think we should be doing.
You're a healthy person who isjust sliding right now.
It's okay to let things slidesometimes.
Eventually you'll get back onit if you put yourself back into
that frame of mind but it'sokay to let things slide because
the worst thing that you can dois to beat up on yourself
(09:43):
during an already difficult time.
There's so much going on inlife, there's so many challenges
, and it's important to begentler with ourselves, and I
think that's the lesson that Ilearned is that if my shorts
don't fit right now, oh well.
I had that time with my auntand I had the time to eat the
cookies that I wanted, and thatwas then, and now I'm trying to
(10:04):
slowly get healthier and also,still being gentler on myself,
go a little bit faster.
Part of being gentler onourselves is to allowing
ourselves to be sad, to bedepressed, to be happy and just
remember the good things in lifeand the good things that we do
have.
I got closer to all my cousinsup here, which was great.
(10:24):
I got closer to my one unclethat I actually think I met once
, and now we see each other allthe time and we talk on the
phone, so there's something goodthat happens.
I look back at her and I getsad.
I go a little bit faster, feela little push.
But then I think about the funthat we had and the good things
that happened and how lucky wewere to be in each other's lives
(10:45):
.
We were like ying and ying andyang ying I don't know whatever
that's called ying and yang Andwe were just so similar in so
many ways.
We had a lot of fun when I wasliving with her during the
pandemic and that's actuallywhen I started this podcast And
she helped me write the rhymeabout the podcast.
I made a silly little rhymeHold on your pace.
(11:05):
Now I'll see if I can link ithere in the show notes.
You wouldn't treat your friendor your kids the way that you
treat yourself and you wouldn'tput them down If they were going
through a rough patch.
You wouldn't say, oh, you'renot motivated, you need to snap
with it and you're not takingcare of yourself.
You wouldn't be angry at theperson.
You would understand and youwould help them in a gentler way
.
And you want to help yourselfin a gentler way and talk to
(11:26):
yourself in a gentler way,because you're more apt to get
back to the healthier lifestyle.
If you're gentler with itduring your slide, you're not a
bad person.
You're not a lazy person.
You're not an unhealthy person.
You're a person who encountereddifficulty and you are coping
with it as best that you can.
And it's just a season.
It's just for a period of timein your life.
(11:48):
Go a little bit faster and Iwant you to push it.
I was reading that JenniferAniston is going more towards
gentler workouts.
It's nice to see whencelebrities also are gentler on
themselves And they said anexample of you don't have to do
high intensity interval trainingevery day.
You don't have to do jumpingjacks.
(12:09):
You can do different thingsthat are a little bit easier on
your body.
Even this interval that you'redoing right now, you can push it
as hard or as not hard as youwant.
Squeeze your glutes, lift thatchest, lift those bluebies,
shoulders down, hands arerelaxed.
Feel that pace now And focus onhow your body is moving, how
it's working.
(12:29):
Everything's working together.
Right now You're pushing.
You're going harder.
If you're doing this at home,you're bringing your hands above
your head.
Maybe You can put a little airon your step.
If you want to take a littlejog, you can.
So I stopped jogging running along time ago, but if you feel
like that's what you want to do.
For that push, you just goahead and do it.
Push a little bit more now.
(12:49):
Your legs are strong, your gazeis strong, hold on to it,
breathe, upper body's relaxed,push it, push it And slow it
back down a little bit.
I think today was more likestory time, telling you some of
the things that have been goingon And just reminding you to cut
(13:12):
yourself some slack.
Take care of yourself,understand that things happen
And you're in a phase.
As long as the phase doesn'tlast like 20 years, just get
back to healthy habits as soonas you can, little by little,
step by step, day by day, walkby walk.
One more time, we're going topush a little bit faster, be
(13:34):
strong, and this time I want youto focus on how good it feels
to move your body, feel howstrong your legs are, feel your
breath coming in and out of yourlungs, fresh oxygen going
everywhere in your body, yourhead's clearing, your thoughts
are clearing.
You feel strong, you feel happy, and that's what it's all about
(13:58):
.
It's about feeling strong,feeling healthy A little bit
faster.
You got this.
Push it, push it.
If you come to a light, justmarch in place really fast.
If you're doing this at home,just step side to side, lift
those knees up, pull those armsover your head.
Just free your mind when you'rewalking.
Breathe, get that oxygenflowing everywhere Almost there
(14:24):
And then slow it back down.
Deep breath in through yournose And exhale through your
mouth.
Shake out those hands, rollthose shoulders Forward and back
.
Listen to the words that youtell yourself And if you start
beating yourself up forsomething you're not doing you
think you should be doing, knockthat shit off.
You want to be able to do it.
(14:45):
You want to be able to do it.
You want to beat that shit off.
You want to be kinder andgentler and treat yourself like
you would, your child, yourfriend, and not like Ursula from
the Little Mermaid.
Slowed down a little bit more.
I just wanted to get back inthe game and I was determined to
get you something.
(15:06):
I was determined to get backand walk with you.
I want to slowly get healthieragain.
I don't have the desire to besuper buff like I was when I
first embarked on a weight lossfitness journey A little bit
slower now.
Oh, the other day I moved myknees out of her dorm and she
was on the fourth floor in anelevator and I was going up and
(15:28):
down, up and down, up and down,up and down.
I actually was able to do it.
I didn't feel any reallydiscomfort, except two days
later.
Now my calves are really sore.
I guess once you have strongspin thighs they always stay
strong, but my calves are likewe're not going to let you walk,
like it looks all natural.
It looks more like hobble,hobble, hobble.
But I was pleased and I wasable to do it, and that is why
(15:49):
we exercise, slowed down alittle bit more.
We exercise so we can do thingsin our daily lives like that go
up all these flights of stairs,up and down with heavy things,
we can climb up ladders, changeour light bulbs, we can carry
our groceries, we can play withour kids, our grandkids.
And this is why we exercise.
Aside from, you know, gettinghealthier overall is just to be
(16:09):
able to do the things that wewant to do and do the daily
things.
That will make life easier forus.
Slow it down a little bit morenow And when you get back inside
, do some gentle stretches.
If you're doing this at home, dosome gentle stretches too, and
(16:30):
if you feel like you've kind offallen off and you're in a
different season.
Feel free to reach out to me.
You can find my information.
Send me a message onwalkingandtalkingshow.
Is that even the websiteaddress?
I don't know.
I'll put in the show notesagain.
It's been so long I don'tremember.
Oh, i did create a Facebookpage.
(16:52):
You can message me there.
I think it's your walkingpodcast, and I have an Instagram
, your walking podcast, which Ihaven't updated either because I
haven't done anything.
But that's okay, not mad atmyself, just trying to get back
into it.
And this was the first step.
This was the first step, yeah.
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