209 - Q&A: Hiking, Breakfast, Toned Arms & Coaching Truths - Cut The Crap With Beth And Matt

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Your brain likes familiar and predictable, and even though the
familiar in the predictable is not necessarily serving you, Like
maybe you're overweight and you have certain patterns that you
want to break, but it's comforting and familiar to your brain,
like we know what we're going to get, we know
the outcome because this is what we've done for decades.
So when you shift gears and start changing at some point,

(00:23):
sometimes it's like, well, what happens next? Like I don't
know what's going to happen. It's kind of there's a
maybe a fear around what do I do? It's unpredictable?
Can I keep this up? Can I sustain this? All
of those questions start flooding in, which is normal. But
I think you also just have to trust that you
know you just continue on. You just keep staying consistent

(00:46):
and recognizing the payoffs that you're getting, and just keep
leaning in because the more you do it, the more
your brain evidence that this is the new way. Now,
this is the predictable, this is the safe.

Speaker 2 (01:02):
Welcome to Cut the Crap with Beth and Map, the
world's number one no Bullshit health and Fitness podcast.

Speaker 3 (01:07):
Are You Ready to Cut the crap with your diet
and exercise, get strongest fuck and build a healthy relationship
with food. Then you've come to the right place.

Speaker 2 (01:14):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
low calorie, high protein, family friendly meals. These are all
designed by a professional chef who is certified in nutrition.

(01:36):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.

Speaker 3 (01:43):
We believe that fitness is for everyone, so this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford. So
what the fuck are you waiting for? We'll see you
in the Patreon. All right, Nerdle, we are live. We
are together in Maine. What the fuck is up?

Speaker 2 (02:00):
We are live in the Team BFF office with hurting
Me and.

Speaker 3 (02:08):
Let's go together again. We are getting ready to hike
Mount catad In this week celebrating nerdles ten years of sobriety,
which is badass, unbelievable, so proud. So we're doing hard
things to celebrate that. So that's gonna be a lot
of fun. We've been talking about that the last couple
of weeks on the podcast. Yeah. Yeah, we did that
a few years ago. So it's not like you've been

(02:29):
doing it quite a few times on your anniversary, right,
it's something you do a lot.

Speaker 2 (02:34):
Yeah. I have done it every year except for the
last couple of years on my anniversary.

Speaker 3 (02:39):
Right. Hell yeah, So this year Amy is joining us
and it's gonna be a lot of fun. And she's
also Fords joining us here on the podcast today. So
thanks for being with us, Amy.

Speaker 1 (02:47):
Thank you for having me. This is so fun.

Speaker 3 (02:49):
Yeah, yeah, for sure. So we're gonna do some different
well not different, but we're gonna do one of our
favorite episodes today, which is A Q and A. But
before we get into that, it's been a good day
so far. Good first day in Maine, beautiful other here today.

Speaker 2 (03:01):
We've had a few walks Amy, some Tapa bowls, and
some lavash bread chips. Yeah, so good, super yummy.

Speaker 3 (03:09):
Just smash your calorie deficit while doing it.

Speaker 1 (03:11):
And we are following that plan.

Speaker 2 (03:14):
Any guys, let's just say like food noise, okay, because
Matt has been listening to me and Amy always been
talking about is fucking food okay? Yes, indeed talk about
food noise and even MASSI food noise bath. I'm like,
is that good noise? And Amy's like, yeah, you're thinking
about your carriage on Friday.

Speaker 1 (03:35):
Tuesday, Tuesday, Yeah exactly, because your galerries are going, You're
going to me, and it's for a couple of days, right,
both of you are then Friday, immediately you're going back
into a deficit.

Speaker 3 (03:44):
So here we are four days out and you're already
thinking about like, oh my god, I'm going to be
going lower, my calories gonna be lower. What am I
going to be eating? Yeah? That's fucking food noise. And
it's exacerbated right now, right because.

Speaker 2 (03:55):
Yeah, I'm gonna I'm gonna depicit. You guys, if you
are dieting, you have food noise and consistently trying to
be smaller, you have food noise.

Speaker 3 (04:04):
It's normal to be thinking about food, I mean, planning ahead.
There's different levels of it, for sure. I mean you guys,
it's worse for you right now it's stronger for you.
The noise is it's chattier, it won't shut the fuck
up sometimes. But you're also really good at tuning it
out and being aware of like, Okay, this is just
a phase this, I have control of this. I don't
need to go overboard.

Speaker 2 (04:26):
Exactly.

Speaker 1 (04:27):
Yeah, just recognizing that mindset piece of it. It's a
season and we know what we need to do, so
we're taking that in stride. It's not a way of life. Yeah,
so you know that's a big part, good way of
putting it.

Speaker 3 (04:39):
And that's the problem though with food no where food
noise really gets tricky is it is a way of
life for so many people. Beth was talking about, just
like how small you're getting, right, Beth. And the problem
that so many people run into is once they reach
that goal weight, that ideal physique, they try to stay there.
So they're constantly having to diet to stay there, which
is making the food noise work. Yeah, and these just

(05:02):
exacerbating all the problems, right. So yeah, there's that. I
guess a couple of other fun things going on right
now in the in the fitness world. We've all started
watching the Fit for TV Biggest Loser, documentary on Netflix,
which is fucking wild.

Speaker 2 (05:19):
I was just telling Math that I can't believe that
I used to watch it. I'd be like, yes, let's
see much they lost this week, right, And that's when
I was at my most toxic in my life. So,
I mean, that show is just I can't believe when
I watch it now that I actually didn't think that
was so fucked up.

Speaker 3 (05:39):
Right, when you're in it, That's the thing. When you're
in it, it's a lot harder to understand that, like, wow,
this is not this is not okay.

Speaker 2 (05:46):
Oh my god, I mean traumatic training.

Speaker 3 (05:50):
Yeah, I think it really just brings a light to
like how fucked up the time period was the early
two thousands for diet culture, body image issues and the
fat phobia and body shaming and all that.

Speaker 2 (06:02):
The only person on that show that knew that nutrition
was the driver if that loss was the fucking doctor. Yeah.

Speaker 3 (06:09):
He was the one who's looking out for everybody, like, hey,
you guys gotta be eating more. This isn't show Okay.

Speaker 2 (06:13):
When that girl got RAPPEDO, you couldn't do the challenge
and no one could figure out why she lost out
eleven pounds, right, there was shocked because she couldn't exercise right. Well,
she was working with the loft he out of fucking nutrition, yep, right,
And that showed everyone right there, you didn't need to
over exercise till we shot right. So everyone was.

Speaker 3 (06:35):
Dumbfounded, and they were doing an insane amount of exercise,
like oh, six day, hour day.

Speaker 1 (06:41):
Yeah, like a full time job, full time job. Yeah,
for sure.

Speaker 3 (06:44):
I had to burn six thousand calories a day from exercise. Yeah,
that's insane. I made a post the other day on Sunday,
I did my long run for as part of my training.
I did seventeen miles and it took me three hours
and my watch and we all know fitness trackers, first
of all, guys are not at in terms of calories burn,
so'll throw that out the window. But it did tell
me that I burned three thousand calories during that seventeen

(07:06):
mile long run, which took me almost three hours. So
imagine that that's only half of what they were being
made to do on the Biggest Loser.

Speaker 1 (07:13):
While eating what eight hundred calories?

Speaker 3 (07:15):
While eating eight hundred calories, you know.

Speaker 1 (07:17):
Something along those lines like unreal, And then they wouldn't
put you.

Speaker 2 (07:20):
Through those challenges and put them in a room with
a bunch of highly processed food.

Speaker 3 (07:25):
Mm hmmm hm. You know the temptations challenges.

Speaker 2 (07:29):
Yeah, the temptation challenge is like like, you can get
to go home and you ate a certain amount of
calories or something, and how fucking toxic. I mean, I
just can't.

Speaker 3 (07:38):
That's literally a binge in restrict mindset, Yes, promoting binging.
Eat all this food as much as you can in
five minutes, and you'll get a reward after it. That's
that's a classic binge restrict The guilt of shame, the
reward driven behaviors, all that. Just looking back at it now,
especially through today's lens, it's it's completely different. It's wild.

(08:01):
It's wild.

Speaker 1 (08:01):
I mean just gave me the complete ick watching it
back and remembering when I watched it when it was
on TV and being so fascinated by it and just
being drawn to it and like, ooh, how are they
going to do this? How are they going to get
these people to lose all that weight like that bright,
shy object, And now it was just it's horrifying. It's
horrifying to watch it now and what those people went through,

(08:22):
both mentally and physically, and how it's affected them to
this day, some of them that talked about it.

Speaker 3 (08:28):
Yeah, yeah, What I like to reference a lot is
that the Biggest Loser study that Kevin Hall, one of
our favorite researchers. I think we would probably agree that
quit because of the funding and whatever. They did a
follow up on the Biggest Loser participants from like season
one of the seasons. It was like thirty people. It's
more than six years later, and their metabolism still hadn't

(08:48):
restored back to its normal part expected metabolic grade. It
was five hundred calories lower even after they had gained
all the weight back. These people had lost all the
weight and then gained the weight back, and their metallism
was still five hundred calories lower than expected. Plus their
leptin levels were way off too. So for anybody that
doesn't know, leptin is our satiety hormone. That's the thing

(09:12):
telling you that you're satisfied, that you're full. So it
was it was malfunctioning essentially. So not only was their
metabolism lower at a heavier weight, but they were hungrier
than they were going in than going into the challenge
to that competition. Whatever the fuck it was torture is
really what it was, right, If anything, it should show

(09:33):
you the extremes how dangerous like these extreme diets are.
And a lot of people do still do these things.
We just it's repackaged differently. Sure it's notse as intense
as the Biggest Loser, but you know, the crash diets
eight hundred diet calorie diets, one thousand calorie diets, whatever,
they're still very prevalent.

Speaker 1 (09:53):
Yeah, so many people still think that that is the way,
keep the calories low, keep exercising, burn that burn those calories,
burn that fat. I mean, that mindset is still very
very it is.

Speaker 2 (10:04):
Yeah, just when you think it's not, it's like no, yeah.

Speaker 3 (10:08):
And it's really rare. It's ugly had right now.

Speaker 1 (10:10):
Yeah, sure for sure.

Speaker 3 (10:13):
Another thing going on right now that we just started
talking about a little bit ago is the big Ozempic
lawsuit that's that's really starting to gain traction right now,
like a two billion dollar lawsuit against Novo who Novo Nordisk, Yeah,
the manufacturer of Ozempic. Two billion dollars plus is what
the current lawsuit is. It's over eighteen hundred lawsuits have

(10:37):
been filed since like twenty twenty three against the manufacturer
of Ozempic for guest room intentional issues, stomach paralysis, vision vision.

Speaker 1 (10:48):
Yeah, I'm actually learning about it. Yeah, all those three which.

Speaker 3 (10:52):
Really new, So we're still learning about it for sure.
But it's just shocking. I mean not shocking in a
way because you know, we we don't know the full
I guess impact that these drugs are having on people.
And the main problem is that a lot of the
articles are talking about is how overprescribed these drugs are
being right now, and that's.

Speaker 2 (11:11):
What we keep saying, right and so over find out
people that probably don't need to take them. Is that
what you're saying.

Speaker 3 (11:18):
Yeah, Yeah, people that don't qualify for that, don't that
aren't obese, that don't have insulin resistance, you know, the
people that are going to the metspots microdosing, microdosing, and
a lot of the problems are coming from the compounded pharmacies.
That's what the articles are saying, and then the lawsuits
are staying they're the compounded versions a lot, and that
makes sense because the compounded versions are not regulated by

(11:39):
the FDA.

Speaker 2 (11:40):
And that's where I'm like, why would you see a
company when you're popping around and find out anyway.

Speaker 3 (11:45):
A lot of people are in that find out phase
right now. Yeah, you know, I don't know.

Speaker 2 (11:49):
I feel like if you're going to get something that's
not meant for you and now you're going to sue
a company over it, that doesn't make sense.

Speaker 3 (11:57):
Well, and they're suing because they're saying, like, you didn't
tell us, you didn't disclose like the side effects and
or how how harmful it could be. And that's typical
with I think any new drug.

Speaker 1 (12:07):
What a weird spot to be in though, because it's
so new, I mean in the grand scheme of things
of drugs, right, and it's ongoing research. What do you do?
What do you do?

Speaker 2 (12:16):
It's not really new in the fact of the beating.

Speaker 1 (12:18):
Well exactly for the populations that it makes sense for opinion.

Speaker 3 (12:23):
Yeah, And the lawsuits are saying, like the issue is
lying where they're being prescribed for things that they're not
off labeled, off labeled, right, So off label users, yes, yes,
slippery slope for sure. So be careful, guys, be careful.
That's all we're saying.

Speaker 2 (12:38):
And this is what we've been talking about.

Speaker 3 (12:40):
It is stick with your medical provider that you trust.
Stay away from these online pharmacies met spas. These people
you're getting your health labs and your drugs. It's from
the same place online with the discount codes all that shit.
It's no good. It's no good.

Speaker 1 (12:54):
Well when drugs are being monetized as they are, Like,
that's scary, Like you need to talk to your doctor,
who knows medical history, who knows potential drug interactions, just
to go out and get it. Yeah, probably a real
easy way to do it because people just want to
make money. They don't really care about the potential side
effects that might happen. They don't know you, they don't
know your health history. That's scary to me.

Speaker 3 (13:15):
Very scary, very scary to put your health in the
hands of an influencer online with a discount code.

Speaker 2 (13:23):
Ye yeah, think about it, guys.

Speaker 3 (13:26):
Good launching point here.

Speaker 1 (13:27):
Topics Hot topics for today topics topic like.

Speaker 2 (13:33):
Pockets would crash a hot pocket on the mountain?

Speaker 1 (13:45):
Bitch?

Speaker 2 (13:46):
Okay?

Speaker 3 (13:46):
Can we take hot pockets up to the top of
the mountains?

Speaker 2 (13:53):
The mountains the mountain.

Speaker 3 (13:57):
Thanks coach.

Speaker 1 (14:00):
Coaches orders, Yes, what can I take with me.

Speaker 3 (14:03):
All the food? So we actually have quite a few questions.
I know about hiking and our trip, especially from the
Facebook group. So should we get into you, should we
get into some questions this week? Let's do it, Matt,
all right, I guess I'll go ahead and go first, Noirdle,
since you're closing the door.

Speaker 2 (14:20):
See all the fun things I can do now in
our in person podcast.

Speaker 3 (14:23):
Yeah, in your brand new office. It's fucking awesome. Okay.
So this question comes from Jackie Morris from the Facebook group.
She said, Y first, I remember your post podcast from
when you hiked it before Mankatauten. It was freaking hilarious. Well,
accept your fall, she said. Questions what are the rescue
options if you had fallen and just couldn't finish the hike?
I also think of steep inclined hills any sort of

(14:46):
balanced body position that's better for them. Do you ever
worry about any sort of avalanches, even if it was
just from say, someone in front of you creating some
falling rocks tripping you up? A lot of questions there,
So the first one was what are the rescue options
if you had fallen and just couldn't the hike? Your
rescue options are You're kind of fucked in a way,
You're really at the mercy search and rescue like they

(15:07):
have like they have search and rescue teams maultcout Totten
and then you mountains nothing to fuck around with. But
if you get her up there as serious business. Thank
your love.

Speaker 2 (15:15):
Tree Line.

Speaker 3 (15:16):
Yeah, you're above tree line. You're in the alpine region.
You're at the mercy of getting help from a park
ranger rescue team. Hopefully you can get metavacked if they're
able to reach you. But like on Malcat Totten specifically,
people die all the time. People. A couple of people
just died a few months ago on the mountain.

Speaker 1 (15:31):
From exposure from the father and uh father and a daughter.

Speaker 3 (15:35):
They got side off trail. I think a quick storm
came or something like that. So your options really are limited.
Turn around if you're if you're able to walk, turn around,
walk back down, get rescued from a park ranger if
you're that lucky fortunate, or if you're able to make
it down, you get picked up off the mountain in
a helicopter. So be careful, don't fuck around and make
mistakes like I did that first time, because that was

(15:58):
a rookie move.

Speaker 2 (16:01):
YEP is breakfast the most important meal of the day.

Speaker 3 (16:06):
Oh what do you think is it the most important
meal of the day. It is for me, it is
for you, kay, okay, for me.

Speaker 2 (16:13):
It may not be for someone else. But I honestly
think that if everyone saw us out their day with
a high protein, high fiber, nutrient dense practice, it really
does set you up for a successful day.

Speaker 3 (16:27):
I agree, especially your goal is fallous, and there's actually
research to support this too that front loading your calories
and protein earlier in the day helps with the tidy
later in the day.

Speaker 2 (16:37):
You know, I overeating, I add so much.

Speaker 3 (16:40):
Right, So the key with thallos is I'm assuming the
goals fallos. Maybe not, but if it is, I mean,
just period starting your day with a good, hearty breakfast, wholesome,
not necessarily hardly, but wholesome, nutrient dense with protein, micronutrients.
It's going to keep you full, it's going to keep
you a steady stream of energy for that first party.

Speaker 2 (16:57):
Of the day. See less lushers fight.

Speaker 1 (17:00):
Uh huh yeah, correct. And I have a lot of
clients that struggle to get their protein in and it's like, well,
when if you skip breakfast, that's one less opportunity to
get your protein in, So be willing to explore it,
even though if you've been quote I'm just not a
breakfast eater or I just drink coffee, be willing to
start dipping your toe in and trying that because what

(17:21):
you guys just said all of the things, blood, sugar,
stability across the day, less thinking about food actually because
you like, I don't need.

Speaker 3 (17:28):
See noise, Yeah, needless.

Speaker 1 (17:31):
Snacks to fill in. I mean you just don't have
to think and plan and decide as much, which is
kind of nice too, if you can just think about
three nice nutrient dense meals across the day. Mm hmm.

Speaker 3 (17:45):
Yeah, it's staff. I mean, if you're asking somebody to
eat one hundred and thirty hundred forty grams of protein
and they're not eating breakfast, that's a lot harder.

Speaker 1 (17:51):
Yeah, you know, with two meals and maybe a snack
in there, like, that's still a challenge. And you can't
fit that in, then.

Speaker 3 (17:56):
You're probably gonna be doing a shake or two probably
to catch up. And shake aren't fun and they're not
going to help you stay satisfied. Right, great question. So, yeah,
breakfast is pretty fucking important. That's one reason why we're
not big fans of intermnutifesting.

Speaker 1 (18:11):
Yep, yep.

Speaker 3 (18:12):
For most people, it's pointless, unnecessary. All right, let's do
another one here. So Chrissy from the Facebook group said,
where should I start with lifting? I'm in my mid fifties.
I just recently lost twenty pounds. Not a bunch. First
of all, don't minimize your progress like that. Okay, pounds
is a lot. Yeah, that's a lot.

Speaker 2 (18:31):
A bunch. Did she say that a bunch?

Speaker 3 (18:33):
Yeah, she said, not a bunch. So that's that that's
a significant amount of weight no matter who you are.
And she said, I want to tone up my arms.
So where should Where should she start with lifting? You're
in your mid fifties, so age doesn't really matter. I mean,
you know, everybody should be doing the same things, compound movements,
getting stronger with your your your movement patterns. You're pushing,
your pulling, your your squatting, hinging, twisting and things like that.

(18:57):
But where should you start? Is like with a plan,
have a plan. Don't just go to the gym or
working out at home without a plan what we like
to call fuck around itis. So have a plan, stick
with it and give it time. Like where should you start?
You know, dumb bells are great. Machines are great. Like
we're going to We're all going to plan a Finnis tomorrow.

(19:17):
They have dumb bells and machines. I love plan a
Finnis for that. That's really it's not that complicated. It's
not a sexy answer of where you should start. It's
keep it simple. Pick five or six movements for each workout.
You know, if you're doing a push workout that's like
a chest press or overhead press, like work your triceps,
just all those things.

Speaker 1 (19:37):
Yeah, I mean hiring a coach or a personal trainer,
even if just for a few sessions, if you're unsure,
just to make sure your form is good, you know,
set yourself up with good form, get some foundational movements
and education under your belt. Matt, like you said, go
in with a plan, don't just go wandering around and
doing random things. If you're going to get in there,
get the most bang for your buck. I just highly recommend,

(20:00):
if you're unsure, even just for a few sessions, have
somebody walk you through how to do things and make
sure you're doing them correctly, and then follow a plan
from there totally.

Speaker 3 (20:09):
And they said they want to tone up their arms
so that they really do want a plan, because toning
your arms, you're building muscle, You're gonna have lean muscle mass,
lean body mass, and really that also means you're probably
going to loose some body fat as a result of that.
And strength training isn't going to make you lose body fat,
so that's going to come from your diet. So if
you want to get that toned look, that's going to
require having a lower body fat percentage and having more

(20:31):
muscle mass. So you're gonna build muscle in your arms,
all over your body and reduce your body fat overall
to get that tone look. That's really there's no toning workouts.
I don't know if that's what they were asking. I
think that's usually what they're asking when they get that
more and get that question. Spot reduction reduction, Yeah, yeah,
which is a myth. Compound movements, So that's movements that
utilize multiple muscle groups with progressive overload. So you do

(20:54):
that by having a plan, sticking with it, changing your
movements out every four to six weeks, whatever it might be.
And hey, if you need a plan, our Patreon is
great for that. We have new workouts every month. That
you can do at home or at the gym, and
you crush it.

Speaker 2 (21:08):
Actually, someone asked about it. That's the question, can you
explain the Patreon?

Speaker 3 (21:12):
Well, there's our next question then, okay, so let's explain
our Patreon, Beth. We have two options for that, right,
So there's five dollars a month and there's ten dollars
a month. What is included with these of those options, Beth.

Speaker 2 (21:24):
The five dollars a month, you get our workouts and
our challenges, our monthly challenges. And for ten dollars a month,
you get our workouts, challenges and recipes.

Speaker 3 (21:38):
The now we're cooking recipe, recipe, hundreds of recipes.

Speaker 2 (21:42):
Chef Richard, the chef that writes the cookbooks with me.
So if you're familiar with the cookbooks market and my
other cookbooks, you'll.

Speaker 3 (21:50):
Like this for sure. And you're also joining our Patreon community.
We've got a group chat in there. People popping there
from time to time. We have people that have been
doing I mean, like shout out to Aimy. Right, Amy's
been following our Patreon workouts for like three years now,
Amy mccarl and what up. She's crushing it. She's strong,
she's stronger than ever, she's leaner than ever, more confident
than ever, and she's doing our home workouts. So that's

(22:12):
like resistance bands and dumbbells. Yeah, crushing it. So that's
kind of like what our patreon's all about. Something for everyone,
something for everybody, for sure.

Speaker 1 (22:19):
For sure, I'm going to do a quick shout out
with the now we're cooking too, because if you are
my Fitness Pal user super Friendly, you just type in
now we're cooking in the search bar and your recipe
and it's in there. It's in there for you, broken
down so you can track it so easily.

Speaker 3 (22:33):
Look at that Amy's promoting our patreon betters one weekend.

Speaker 1 (22:36):
Yeah yeah, that's good stuff, good stuff.

Speaker 3 (22:39):
It is good stuff. Thank you. And of course you
get in our Facebook group with that too for our
Patreon numbers. So that's a lot of fun. Which whereas
we're pulling a lot of questions from the Facebook.

Speaker 1 (22:49):
Group to community. Yeah yeah, all right, I.

Speaker 3 (22:52):
Feel like you were cheating with that question. You want
to pull up another one?

Speaker 2 (22:55):
Yeah, I was about to.

Speaker 3 (22:55):
Okay, good good.

Speaker 2 (22:58):
This is a laye that hello, she lost forty pounds
and struggling with the last fifteen she has a fear
of reaching her goal. How do I get over this hurdle?
That's the deep one. I like this one.

Speaker 3 (23:14):
She's afraid of lose, of reaching her goal weight like
the last fifteen pounds.

Speaker 2 (23:19):
She's afraid of reading her goal. How does she get
over that hurdle?

Speaker 3 (23:23):
I guess what is she afraid.

Speaker 2 (23:25):
Of actually succeeding? This would be maybe where the self
sabotage comes in.

Speaker 3 (23:32):
Usually, right, Yes, absolutely, absolutely, just read a good book
about that self sabotage. You guys ever read The malin
As You. Yes, Yeah, fantastic book about self sabotage. We
just read it last month with our clients. Phenomenal book
if you're so struggling with self sabotage, So that would
be one recommendation. Read The maulain Is You by Brianna Weist.

(23:52):
Really good book, really good book. But you need to
get to the bottom of why you're self sabotaging in
that way? What are you afraid of? Why are you
afraid of failing?

Speaker 2 (24:01):
I'm more afraid about right now? That's my fear.

Speaker 1 (24:07):
Yeah, I think that comes with time and I don't know,
with time and intention and really dialing things in and
learning about saving ourselves. And yeah, because a lot of
it is is mindset. Like I've talked about self sabotage
in recognizing a it's normal to feel that way. You're
not the only person that gets in their own way

(24:28):
at a certain point. And there really is research behind
that in terms of your brain likes familiar and predictable.
And even though the familiar in the predictable is not
necessarily serving you, like maybe you're overweight and you have
certain patterns that you want to break, but it's comforting
and familiar to your brain, like we know what we're

(24:49):
going to get, we know the outcome because this is
what we've done for decades. So when you shift gears
and start changing at some point, sometimes it's like, well,
what happens next? Like I don't know what's going to happen.
It's kind of there's a maybe a fear around what
do I do? It's unpredictable? Can I keep this up?
Can I sustain this? All of those questions start flooding in,

(25:13):
which is normal. But I think you also just have
to trust that you know, you just continue on. You
just keep staying consistent and recognizing the payoffs that you're
getting and just keep leaning in because the more you
do it, the more your brain evidence that this is
the new way. Now, this is the predictable, this is
the safe, And.

Speaker 3 (25:32):
They might not believe that they deserve to be successful
because then they might be happy. So that's one of
those self sabotaging behaviors is I don't deserve nice things.
I don't deserve to be happy. I don't deserve to
be successful. So your brain invents these ways again to
keep you from getting that. Yeah, I guess that's a
really good answer. Read the book too.

Speaker 1 (25:53):
My oan is you realize that you're not weird or
broken for feeling that way, because I have heard so
many people say, like why do I keep getting in
my own way? You know, just super frustrated. But if
you just pause and say, okay, I see what's happening here,
you know, and just kind of talk yourself through it,
I see what's happening. This is new. I can keep going.
If I keep going, I'm going to provide myself a

(26:16):
new path and new evidence that this is the new me,
and that's going to feel safe and predictable in time,
just like the other way felt safe and predictable because
that's what you repeated for decades. You know, you can't
expect to be like super comfortable about something that's new,
pretty darn new in comparison to maybe twenty or thirty
years of diet culture and BS. And now you're spending

(26:38):
like maybe a year or two doing something different. That's
not a lot of time. So keep going, do it sustainably,
and change your lifestyle slowly. And I think I think
that's helpful in that way.

Speaker 3 (26:51):
Absolutely well, said Amy. That's great, awesome, thank you. Okay,
it's my turn. This one comes from Natalie in the
Facebook group. She said, what trail did you hike last
time you did Cataden with your knee injury? And what
trail are you hiking this time? Which one is harder?
Are the beginner, intermediate or advanced? She's looking for a
hiking trip idea. So what did we do the first time?

(27:12):
It was knife Edge?

Speaker 2 (27:14):
Right?

Speaker 3 (27:14):
Knife Sedge was a Pamola peak or three parts.

Speaker 2 (27:19):
At a Roaring Brook campground. I think you go a
peelon Taylor and that takes you to Pamola peaks, that
goes to Knife's Edge and then you go down saddle.

Speaker 3 (27:30):
That was the most difficult hike they have the right
the most difficult trail they have.

Speaker 2 (27:33):
I believe that any hike there is difficult.

Speaker 3 (27:36):
Yes, yes, Malcot Todden, there's nothing easy about it.

Speaker 2 (27:39):
That is probably the most difficult to me. I've done
all of them, but one.

Speaker 3 (27:44):
Mm and knife Sedge is no joke because that's the
one that's just the sheer rocks with yeah, thousands foot drops,
thousands of feet drop on each side of it.

Speaker 2 (27:52):
Yeah, you gotta think like mountcat Totten is the highest
mountain of main and it's not like a HiPE through
the way. It's with like nice soft brown you know,
grassy knolls and dirt. Okay, you're fucking bouldering. You are bouldering,
you are climbing rocks. You are in it with the earth, okay, and.

Speaker 3 (28:17):
Then you're exposed to you're exposed to the elements too
because you're above.

Speaker 2 (28:19):
The Yeah, think about you're like on a stan auster
for five hours going up and you're going down the
stand aser for five hours going down. Okay, that's really
what I like to think. You're you're going from the
highest to the lowest, and then you know, it's brutal.

(28:40):
It beats the living. The life out of you. But
it's the most rewarding thing you'll ever.

Speaker 3 (28:46):
Do, which is why you do it.

Speaker 2 (28:47):
On It changes your life. You know. It's like the
definition of literally doing hard things.

Speaker 3 (28:54):
And I'm back to get my vengeance on it this year. Yeah,
I need to redo.

Speaker 2 (28:58):
It's a special mountain. I feel like it's not mm hmm.

Speaker 3 (29:01):
It's got a lot of I mean a lot of meaning,
a lot of significance. Yeah, it does to the area,
to the Native Americans.

Speaker 2 (29:08):
That were here before, feel it there, you know.

Speaker 1 (29:10):
M That's what your friend Mandy said when I said
I'm excited to hike with you, and she's like, I'm
excited you'd get to hike the magical Mountain. Yeah, I'm excited.
Scared first timer, but I'm excited to do it.

Speaker 2 (29:22):
Yeah. And I try to be real with everyone that's
hyping it. It's like, I'm not going to say it's easy.
It's you may cry. I'll cry probably still and I've
done it nine times.

Speaker 3 (29:31):
You cry every time I do. Yeah, it's really it's
a therapeutic. It's I mean, it's like a release. Yeah,
you know, I was. I will say going down the
way we went down that saddle last time. First of all,
it was already hard enough because I had that banged
up knee, but that was that was a treachous, really
really dangerous hike down too, because it had rained a

(29:53):
little bit, so slick. It was like slick rock, because
that's what it is is it was a stream. It
was a dried up stream down a fucking mountain and
you you bid it. But thankfully when you have you
bit it hard. But thankfully we credit to your strength
training and you've got a strong body and resilient body
and you don't get hurt. Yeah, so yeah, what are
we doing this this time?

Speaker 2 (30:13):
That?

Speaker 3 (30:13):
What's the trail called? This time?

Speaker 2 (30:14):
We're doing the Hunts Trail. And this is my favorite.
I think I've done this trail the most. It's on
the Katatan stream side and so one mile up you
go to this like a waterfall like an outhouse, but
there's like called the table lands at the top, and
it's not really like vertical, kind of just goes across.

(30:37):
So I feel like it gives you a little bit
of like break, but then you're you're right back in it.
It's just it's my favorite.

Speaker 3 (30:46):
Oh yeah, looking forward to it.

Speaker 2 (30:48):
There's a few spots that are where you're I'll show
you the pictures guys, where you're climbing it with metal rungs.

Speaker 3 (30:55):
I your so you're literally that's my type of hiking
right there.

Speaker 2 (30:58):
Yeah, I'm not. I'm glad we have tap people with
us because it helps to be tall during these tides. Yeah,
especially when you're lifting yourself up with your one leg
you have to kind of like reach and I helped
still have one legs.

Speaker 3 (31:13):
Mm hmm. Yeah, good goodness.

Speaker 2 (31:17):
You're doing a lot of like lap poll downs the
whole time because because you're climbing, so you're just it's
a lot about for body too.

Speaker 3 (31:25):
Yeah, for sure. Cool. All right, your turn for a question.

Speaker 2 (31:32):
This is a great one for all of us. Answer
what is the most mentally taxing part about being a coach?

Speaker 3 (31:41):
Mmmm? That is a great question.

Speaker 2 (31:44):
That's a very good question. Okay, mentally taxing, I'll go first. Okay,
I know I don't want to one coach anymore, But
when thinking back, the most mentally taxing thing for me
is wanting someone to succeed so bad and they don't
want to. I end up thinking about them more than

(32:05):
they probably think about themselves. Like sometimes clients would keep
me up at night with certain situations. I don't think
that clients understand how much we actually really care when
they ghost to us or they don't believe in themselves.
They're consistently berating themselves, acting like the victim, and they

(32:25):
just don't want to help themselves. It's really hard on us,
it really is, because we truly want you to change
and we want to help you do that, but when
you don't want to do it for yourself, it's heartbreaking
because we can't make you do it.

Speaker 1 (32:40):
I mean, I would just get me right. I was
thinking the same thing, just, you know, getting my clients
to believe in themselves as much as I believe in
them and their ability to change. And I would say, maybe,
I don't even know if it's a close second. It
might be a fairly close second. People that focus on

(33:01):
outcomes versus actions and actually changing their habits and behaviors,
and I get it. I mean, when you focus on
the number on the scale as kind of like I'm
coming into this coaching because I want to weigh this much,
i want to lose this much weight understandable, but you

(33:21):
can't control that. And if you keep looking at that
as your only measure of success and progress. Man, that
can really back you up. And I really just try
to emphasize like it's really all about putting the habits
and behaviors in place, slowly and steadily and building that foundation,
because once you do that, you're golden. You can do

(33:44):
whatever you want. If you build that skill set, nobody
can take that from you. You've got the actions in place,
and you will get to where you want to go.
And I think what people get it wrong when they say, Okay,
I hired you as a coach, so I've got six
months to get to this number. I've got one year
to get to this number. And it's like, whoa right
out of the gate. That's the wrong way to look

(34:06):
at it. Look at it is like how can I
change what I'm doing on a daily basis, How I
look at food, how I prepare food, how I move
my body. You start doing that stuff and just look
at the stair right in front of you, You're going
to be in such a better place. I mean, you
just are. You just are versus like, well, you keep

(34:28):
looking jumping ahead to something that you can't control. That's
just kind of the definition of madness. Like you know
I'm trying to control something that I ultimately can't and
therefore I'm a failure. No, No, that's just the wrong
way to look at it.

Speaker 3 (34:43):
Actions first, actions, processes, systems.

Speaker 1 (34:46):
Yes, yes, exactly. What's the quote from James Clear?

Speaker 3 (34:50):
Oh you're going to call me out because I'm reading
this book right now. So let's let's see how well
I'm paying attention. No, I'm drawing a blank here.

Speaker 1 (34:57):
Okay, you don't rise to the low level of your goals.
You fall to the level of your systems. So, in
other words, you have to get systems in place. That
is where your strength is going to be. So if
you don't have good systems in place, it's a shaky foundation.
So focus on the systems, focus on the actions, and
that's going to be where your success lies. You know,

(35:20):
you keep looking at the at the end goal, you're
not going to rise to meet that. Your systems that
you're putting in place day to day is where what's
the word like the rubber meets the road, Like, that's
where you have to be putting in the work. And
I see it time and time again when I can
get a client to like click on that and say wow, Okay,
it's really just those little things day in and day

(35:42):
out that I'm planning and then I'm aware of and
it starts to build on it, and then before I
know it, a couple two or three months have gone by.
I'm like, Wow, I'm really I'm doing this like I'm
handling these situations better, I'm doing things differently, and there's
a lot of piece that comes from that. I think, Yeah, that,
you know, in confidence.

Speaker 3 (36:00):
I love that. That makes me think of A client
just sent me a message actually yesterday or this morning,
based off of the training I did last week, and
I talked aboutving a plan A, plan B, plan C
right for when life gets messy, and she took it
such a step further, a big leap forward. She actually
created her own Excel spreadsheet. She's tracking her ABC's and
then her if then's she had she did if then statements, right,

(36:21):
So she's building out these systems and she's tracking it
in a frigging spreadsheet like that's so fucking cool. I
didn't tell her to do that, but she took it
on herself to do that, you know, so I know
she's going to be successful for a very long Like
thet she's setting herself up for the rest of her life.

Speaker 1 (36:35):
Well, and that just tells me that this is a
priority for her. Yeah, she's putting in the work of
an a priority. She wants to make this work for her,
which is cool.

Speaker 3 (36:43):
But to kind of get back to the question in
a roundabout way, definitely, I agree. It's like how much
she motioned we put into our coaching. We're all m
paths here. We feel what our clients are going through,
we feel their feels, we try to put ourselves in
their shoes. We've been talking about this a lot today
with how you don't necessarily need to experience what they've experienced,

(37:04):
but you can still try to understand and resonate with them,
you like. For me, I've never been obese, but I
have a pretty good understanding from working with clients that
are obese, what it's like to be, you know, in
a larger body like that, the stigma that can be
associated with that, the shame you can feel. While I've
never done that myself, I've heard the stories and the
pain behind that, you know. So it's really emotionally draining

(37:25):
as a coach too, and a good way. I mean,
it's emotionally just a lot, right, So it's also a
good thing too because we feel the all the good
emotions too, the excitement, the victories, the pride that you know,
working through the self sabotaging behaviors, and and how empowering
that is for people too. So yeah, yeah, yeah, great question.

Speaker 2 (37:48):
That was an amazing question.

Speaker 3 (37:50):
Good answers, uh huh, thanks you too, guys.

Speaker 2 (37:53):
It's a hard question. M hm.

Speaker 3 (37:56):
So we get a lot of hiking questions this week,
and I think that makes sense due to what we're
doing here. But Rebecca from our Facebook group said, I
love hiking, and especially where there are some elevation changes.
I agree, but I live in the Midwest. I hear you.
I'm from Ohio specifically, where it is pretty darn flat.
What are some good ways to prepare for more strenuous hiking,

(38:17):
anything beyond the basics of strength and cardio, love.

Speaker 2 (38:20):
Love, star master.

Speaker 3 (38:21):
This question.

Speaker 1 (38:24):
Came to my mind.

Speaker 2 (38:24):
Step staremaster, your incline on the treadmill.

Speaker 3 (38:31):
Yes, nailed it. That's pretty much the basics right there, StairMaster.
Make sure with so for cardio, StairMaster and incline walking
even running of course, and then for strength training, make
sure you're doing your step ups, your lunges for sure.
And then here's one two where it's really this is

(38:51):
when one of those things like with weighted vests where
we talk about it's really specific use cases, where this
is one of those specific use cases where a weighted
vest makes sense with you're trying to prepare for elevation changes,
then I'm just hiking. In general, a weighted vest is training.
So a backpack, right, it doesn't need to be a
way to fucking vest, but a backpack, like we're all
we're all wearing backpacks this weekend with five to ten

(39:14):
pounds loaded up and then with our food, our water, change,
you know, clothes and things like that. So all those
things are are good idea ways to get ready. It
doesn't need to be anything fancy, but like, those are
the things I did for preparing for Kilimanjaro, And those
are the things I do now other than awaited vest
for like my trail running and things like that. I'm
the race the fifty K that a race that I'm

(39:36):
going to be entering is got four thousand feet of
elevation change. The things we just listed, that's what I'm
going to be doing. Yeah, no way to vest for
me though, Yeah I have.

Speaker 2 (39:46):
I didn't train and work att with a weight of best.
I'm just balls to the walls, just doing it.

Speaker 3 (39:52):
You're in good fitness, like you're your general good Yes
as fuck fully.

Speaker 2 (40:01):
Super lightweight. Now i'd have to carry much up the mountain,
you know what I mean?

Speaker 3 (40:04):
Yeah?

Speaker 2 (40:05):
Yeah, fucking billy gout my off. Oh all right, any
more mindset mantras, love, follow the plan, not your mood.
Grace without growth is bullshit.

Speaker 3 (40:20):
Yeah, let's go our newest one.

Speaker 2 (40:21):
Do we have anymore?

Speaker 3 (40:24):
Do we have any more?

Speaker 2 (40:25):
Amy?

Speaker 1 (40:26):
Oh?

Speaker 3 (40:28):
Yeah, So the grace without growth is bullshit. That one
was born last week when Beth and I were talking.

Speaker 2 (40:32):
That was last week.

Speaker 3 (40:34):
Was last week. Yeah, we are really excited about it.

Speaker 2 (40:36):
In a week we did.

Speaker 1 (40:40):
All of the plan. Not your mood. Has been big
for me right now currently in the season I'm in
with prepping with Beth. I talk a lot about grace
and grit have to be together, you know, So a
little bit of grace, a little bit of grit both
need to be involved. I've talked about grace before. You
guys have probably talked about this too. Sometimes that gets

(41:03):
a little misinterpreted.

Speaker 3 (41:05):
That's exactly what we talked about. But let's hear it well.

Speaker 1 (41:08):
Then I'm probably just gonna fall in line with what
you guys said in terms of, like, you can give
yourself too much grace. You can grace yourself. I always
I said, you can grace yourself right out the door
of even trying, because you just keep giving yourself a pass.
At some point, nothing changes. If nothing changes, that's why
I'm like, grace. Yes, sometimes you need to maybe downshift

(41:28):
a little bit, let's be real, but I think there
has to be some really raw honesty behind that, and
the grit has to come in at some point. You've
got to at some point bitch up and do something.

Speaker 3 (41:39):
I love that bitch up and do something.

Speaker 1 (41:40):
There you go something.

Speaker 3 (41:43):
Well, I'll tell you what. My mantra on my long
run on Sunday was stop being a little bitch. Like
I've been talking about this on the podcast a lot,
don't be a little bitch. I kept sing, and then
like in the half mile, I'm like, half fucking mile more,
don't you stop now? Don't you stop now? Because like
I'm wanting to stop. It fucking sucked to hurt, like
I was in the pain cave, you know, but lean
into the pain because that's where you you do learn
a lot about yourself.

Speaker 1 (42:03):
How much growth happens there and that discomfort. For sure.
I have to share something that I've seen recently that
you might This might help you Matt on your runs,
and it might help us with our hikes. Somebody posted
a reel about like, here's how you talk to yourself
when you're like running hills or hiking, and he's like, okay, yeah,
piece of ship hill you non horizontal piece of shit? Yeah, yeah, definitely.

Speaker 2 (42:29):
I just like that sounds like.

Speaker 3 (42:31):
We'll probably saying that. We'll probably saying that on Thursday.

Speaker 1 (42:37):
Yeah, we'll come back with the ones, you know. I mean,
don't you guys think like that? I mean behind the
mantra sometimes is you've got to just chill the f
out and not take yourself so seriously. I talk about
that all the time, Like, can we have some fun

(42:57):
with this too? We don't have to be so serious
us all the time. Yes, our health is serious business.
If we're trying to become healthier humans and you know,
reduce our risk of chronic disease, Yes, that is very serious.
But can we have some fun? Can we have some
fun along the way.

Speaker 3 (43:14):
Finish should make it be this life should be fun.

Speaker 1 (43:17):
Yeah, to make it be sustainable, Like, let's have some
fun too, love it. I've got a question here, This
is from Instagram. When counting steps, do we pay attention
to zone or active minutes or do we just pay
attention to the step count? What do you guys say
about that?

Speaker 3 (43:36):
Okay, good question, So just an overall step count. Like here,
your goal is twelve thousand steps a day, right, that's
all it matters. It doesn't matter how you get there.

Speaker 1 (43:44):
Yeah, yeah, yeah, And I think a little bit the
goal dictates the plan. I mean, if you're you've got
a certain number of steps, get there. If you're working
on your cardiovascular health and you want to dabble in
some zone two cardio, awesome. It really just depends on
what you're focus on, what your goal is. I know
for myself currently and a lot of my clients, it's

(44:06):
more about just being a more active human, right, getting
your activity level up. So keeping it simple that way,
like just go for the step count and just keep
track of that. And when you know you have that
step goal in mind, it's like, okay, let me find
ways to be more active throughout my day and less sedentary.
So I think that's kind of the primary, especially maybe

(44:26):
when you're just getting started, just kind of start with
that stone complicated. That's the lowest barrier of entry, I think.
And then after that, if you want to research a
little bit more about zone two and maybe work on
your cardiovascular that could be maybe you know, the next step.

Speaker 2 (44:42):
Yeah, I think that's like over complicating it. Yeah, I mean,
right out of the gate about zones, that shits smooth.

Speaker 3 (44:48):
I agree.

Speaker 2 (44:49):
You don't worry about even if it's like someone that
knows about zones and everything. I don't think about the zones.
I just know sometimes I need to be faster than
I am. Like I know, like my cardiovasc health, in
order to improve I have to challenge it. I'll take the
more hills more sometimes I signed some a little bit
running in between. It just depends. My coach will also

(45:11):
program you a little bit of cardio mixed in. I do.
My body responds really well to cardiovascular honest.

Speaker 1 (45:19):
Yeah.

Speaker 3 (45:20):
So, and of course, the overall like recommendation from the
American Heart Association.

Speaker 2 (45:25):
Is one hundred and fifty minutes.

Speaker 3 (45:27):
Point of like moderate impact, So like for most people.
That's like a brisk walk, yeah, yep, or like you
could do like ninety minutes or seventy five minutes of
a mixture of moderates and high intensity. Yeah, So keep
it simple, keep it simple.

Speaker 2 (45:40):
Yes, Maybe do like a like a peloton ride and
get some steps in.

Speaker 3 (45:43):
Go spinning, right, you know. Yep, yep, for sure, for sure.

Speaker 2 (45:47):
Going over complicated. Do something rather than just sit on
your pouch there, yep.

Speaker 3 (45:52):
Generally speaking, just increasing your steps every thousand steps you
do and it improves your health outcomes by I don't know,
seven eight percent or something that's probably evencorrect somewhere around
that number.

Speaker 1 (46:02):
Though, it's good for you.

Speaker 3 (46:03):
It's good for you. Increase here overall steps, doesn't matter
how you do it.

Speaker 1 (46:06):
That's right.

Speaker 2 (46:06):
Nice?

Speaker 3 (46:07):
Yeah, okay, that's one's from Instagram. Jen cam Hudd said,
I've been in the deficit weighing food for three months,
losing weight, regular workouts. Do I take break? Do I
take a break and do maintenance? Well? Do you want
to take a break just for the sake of taking
a break? I guess, Like I guess, there's no rules
that says that you need to take a break after

(46:30):
three months, right, that's twelve weeks. You don't need to
stop dieting and losing weight after twelve weeks, but diet
breaks can be beneficial to program them in. If you
have an extended fat loss phase, you know you're going
to be in it for six months, maybe it makes
sense to do it every twelve weeks. You take a
few days at maintenance or a week at maintenance, just
for the de mental aspect of having the mental clarity

(46:54):
and getting more food into you. This is probably something
really good for you guys to talk about because you
do feel like get maintenance calories, and I mean it's breaks.

Speaker 2 (47:02):
I feel like people should go in with a specific
goal of being in the deficit and then taking a break,
like you know when they're to do it. You're not
just be like, oh, should I do a manans back? Now,
I guess I've already included in your plan. All right,
I'm going to do a deficit for twelve weeks and
I'm going to go into maintenance for three weeks. It

(47:24):
could be whatever, right, you should plan it.

Speaker 3 (47:27):
I originally started talking with a couple of clients about
all right, here, we're probably going to do a little yeah,
feet you're a little die of break.

Speaker 2 (47:34):
First, and that's what has been helping me with this.
I know I'm probably named me too. Is that knowing
when I'm gonna be a lead more food. It's earty
planned within my program.

Speaker 1 (47:45):
And I think if you go in with with a
solid plan, I just see it so much where people
are like, well, I'm just going to be in fat
loss phase and I haven't thought any more about it.

Speaker 2 (47:52):
I don't have an exit strategy.

Speaker 1 (47:54):
There's no exit strategy, there's no periodization thought behind it.
And then you know, sometimes you get into that place
where it's like, well, you're not being consistent, like get
in and get out, get in, get focused for that
twelve weeks, and then take that break, recharge your mental
and physical battery, and then you know, go back in.
Depending on your goals, everybody's going to be different. But

(48:15):
I think it's like people just go like, well I
want to lose weight, and here I go, and it's
like then what. And sometimes you're you're still in a
you're in a deficit. You're yeah, you're flailing. Your mindset
still says deficit, but you're not really doing the actions
to match up with that, Like well, yeah, I'm just
trying to lose weight, but you're not being That's why they.

Speaker 3 (48:35):
Start feeling like they're not making progress.

Speaker 1 (48:37):
Yes, switch and pull and spinning in the wheels comes
in and then it's like, yeah, so just really getting
getting focused and doing the actions to line up with
that or x amount of time and then you know,
moving into maintenance for a little bit. I think makes
good sense.

Speaker 2 (48:52):
Yeah.

Speaker 3 (48:53):
I like the idea of a plan maintenance just for
the mental break aspect. From a physical standpoint, like you know,
you'll feel bet or with more calories, but that's like
it's not going to like do a reverse diet or
anything in that one week or anything or work any
magic on you there, But for the mental aspect especially
and your workouts at Prussia that week too.

Speaker 1 (49:12):
So right, exactly, exactly.

Speaker 3 (49:15):
Awesome, you got one lined up.

Speaker 2 (49:18):
This is a good one for Amy mccaugirl.

Speaker 3 (49:20):
Amy, Amy Nice.

Speaker 2 (49:22):
Amy. What do you do the day after to recover
from Australia's hype?

Speaker 1 (49:27):
Like you guys are doing okay, eat food, yeah, hydrate, hydrate.

Speaker 3 (49:35):
You're going to crush protein especially the next day to
allow your body to recover, repair your muscle. Your body's
gonna be taking a beating and a hike like we're doing.
So gonna definitely want to make sure that we get
protein in us.

Speaker 2 (49:46):
Yeah, I'm sure you learned a lot of that in Kilmajaro,
how not.

Speaker 3 (49:49):
Yeah, Yeah, the main thing for us was we were
just always eating and Kilimanjaro they pumped us with so
much food, so and most of it was carbs. We
had protein with each meal, but most of it was
carbs for the energy aspects of it. But yeah, the
next thing, I mean next day, you guys, do you
have workouts planned the next day?

Speaker 2 (50:09):
No, probably will get some steps in.

Speaker 3 (50:13):
Yeah, gentle movement you have I'll be I'll be getting
a recovery run in just a few miles.

Speaker 2 (50:20):
So yeah, yeah, that says that now.

Speaker 3 (50:24):
I will. I mean.

Speaker 2 (50:27):
When you hear this podcast, Okay on Friday, we're going to.

Speaker 1 (50:31):
See you want to keep that blood flowing, so you
don't diff you know, just gentle movement.

Speaker 3 (50:39):
Yep, for sure, walk for sure. They could be tempting
to I'm sore, I can't move today, and that's well
you're gonna you're going to prolongeress then, yes, besting for
being having a sore body from a workout is usually
to get some qualite, some gentle movement in mm hmm,
all right, let's see here. Monica from our Facebook group

(51:02):
Monica she said, I have a question. I'm getting back
to regular running, usually twice a week, training for a
marathon as much as I can, and I bike to
work twenty one kilometers round trip. I wonder about weight training.
I like to do it and try to do it
about twice a week. In terms of scheduling around the runs.
Some of my weight workouts are up till an hour
long and work a large part of my body. So

(51:25):
I guess I am asking what to do with weights
and running. It's a little funny because I try to
get two runs and two weight workouts. Well, if you're
marathon training, you're gonna want to run a lot more
than two days a week. If you try to do
a marathon and only run two days a week, you
are setting yourself up for a world of hurt.

Speaker 2 (51:38):
My friend, Okay, ud be running probably like five six
days a week.

Speaker 3 (51:42):
So let's say, right now, since you're doing two days
of strength training and two days of running, you'd be
better off doing three days of running rather than two
days of lifting and two days of running, So bump
your running days up with some easy miles, really easy miles.
The name of the game with marathon training is how
many miles can you get in. It's value easy miles too.

Speaker 2 (52:02):
Like, are you following a marathon training program right You
really should.

Speaker 3 (52:06):
So, Monica. It sounds like you don't have a plan
right now. You're kind of just throwing shit against the
wall and seeing what sticks too. So you need a plan.
This is what we talk about. Have a plan with
your running, have a plan with your strength training right now.
If you can only commit to doing four workouts a week,
make three of those running, make one of them a
full body strength training workout. Because strength training is really
really important for marathon training.

Speaker 1 (52:26):
Yeah, yep, I agree.

Speaker 3 (52:28):
But ideally for marathon training, you're going to want at
least four days a week and eventually get to five
days a week to come at your best. Marathon training
is a full time job. And I don't want you
to take this lightly. Don't come into this lightly and
think it's going to be walking the park, Okay, be
prepared for it to take a lot of fucking time.
Your long runs three to four hours, they could be

(52:49):
some at some points. You know your other runs are
going to be up to an hour, right, so it's
a big time commitment. We talked about this last week,
like with how these goals can be really isolating the
full time job, part time job. All right, you got
one one more.

Speaker 2 (53:06):
One more.

Speaker 3 (53:07):
It's almost my snack and it's getting to be bedtime.

Speaker 2 (53:12):
I'm life podcasting at seven fifteen at night right now.

Speaker 3 (53:15):
You guys, it is a travel day, so it's been
a long day.

Speaker 2 (53:18):
I'm in my memy like sleep routine mode. Okay, let's
see how to deal with family that has extraordinarily outdated
ideas about fat loss and nutrition.

Speaker 3 (53:32):
Boundaries?

Speaker 2 (53:33):
This is coming from our winner of our challenge, Katie.

Speaker 4 (53:38):
Okay, oh okay, yeah, hi Katie, repeat that question, please,
How do deal with family that hasked extra or normally
outdated ideas about nutrition and fat loss?

Speaker 3 (53:50):
B Die culture talk about how do you do.

Speaker 2 (53:52):
A family like that?

Speaker 1 (53:54):
You don't, I was going to say, I mean.

Speaker 3 (53:57):
Set that boundary, like, I'm not going to talk to
talk about this right now.

Speaker 1 (54:01):
It's not your job to change how they feel, and
so save your energy and just say it's just not
something that's up for discussion and I'm just going to
do my thing. You guys do your thing.

Speaker 3 (54:12):
I like that. Yeah, you can't change other people, but
you can change how you respond to them.

Speaker 2 (54:16):
Right.

Speaker 1 (54:16):
Yeah, again, what can you control in this situation? You
what you believe, what you think, and your response to
what they think and believe. But you can't change them.
So don't try to get on your soapbox and say, well,
look look at all I've learned. You know, I've learned
this and this and this is really working well for me.
That's great, And they don't have to accept that. So
I would just say save your energy for you and

(54:39):
you know you guys can both coexist, but don't don't
get in your feels too much about what they think,
because that's up to them.

Speaker 3 (54:45):
Love it. Yeah, great answer, Amy, So I think that's
a good wrap up. Yeah. I mean you got to
start getting ready. We're leaving tomorrow to head towards malt
the toddend really quickly. Neural, have you tried the new
serenity gummies.

Speaker 2 (54:59):
Think as borry personally?

Speaker 3 (55:02):
Yeah?

Speaker 2 (55:02):
I like the other ones better.

Speaker 3 (55:03):
You like the other flavor better? See on the opposite.
I actually like I I think the taste is really nice.
It's doesn't have like a chemically taste. They're sweet, there's
no bad aftertaste.

Speaker 2 (55:15):
You love raspberry too, your.

Speaker 3 (55:17):
Raspberry raspberry or so yeah, yeah yeah. I took two
of them right before this podcast, like half hour as
we were as we were getting set up, I took
a couple of them. And I feel super relaxed. I mean,
it's nice to be relaxed in this office. That's kick
ass office, but it really helps set to set the
tone beyond and beyond, and it's helping me just kind

(55:39):
of get into the rest of the night of relaxation here.
So definitely love the new Serenity Gummies and I'm taking my.

Speaker 2 (55:44):
I mean I'm not going to not take them, trust.

Speaker 3 (55:46):
Yeah, yeah, for sure, for sure.

Speaker 2 (55:48):
I want to throw me the bag.

Speaker 3 (55:49):
Ye oh nice, gotch That was a bad throw. That
was a bad.

Speaker 2 (55:55):
This in person podcasting stuff is pretty cool.

Speaker 3 (55:57):
It is fun. We got to do this. We need
a permanent cut the crap headquarters. You know. I also
brought my flow gummies. I'm definitely taking flow gummies with me.

Speaker 2 (56:04):
Is mine from in the kitchen.

Speaker 3 (56:05):
Those are mine that I brought from home. I brought
my Serenity Gummies and my Flow gummies. That's taking hers now,
getting ready to.

Speaker 2 (56:11):
It's up time seven to fifteen.

Speaker 1 (56:12):
Yeah, and I can attest to both the serenity and
the flow, not the rap.

Speaker 2 (56:16):
Sorry, I haven't tried.

Speaker 1 (56:17):
The Raspberry yet, but I have the original Flow and
Serenity and they're both.

Speaker 3 (56:21):
Did you bring any flow with you? I'm taking them
with me on the hike.

Speaker 1 (56:23):
I have a package I can give you Amy, Okay,
then I'll do that. But yeah, I've done a few
rounds of those and they're good.

Speaker 3 (56:29):
I like hell yeah, so yeah, we definitely I like it.
I'm more than Beth, but she likes them too. But
check them out. You do want to pick up the
new Raspberry flavor. It's mad approved. It's got the Crap
approved Raspberry flavors great. The other flavors are great too.
Cure Nutrition dot Com slash CTC coupon code is CTC

(56:51):
or twenty percent off and Cured Day is coming up too.
I believe they're celebrating an eighth birthday here at the
end of August, so yeah, yeah, so shout out to them.
So that's gonna be happening here soon too, So it's amazing. Yeah,
all right, Well, next time people are hearing us, we
will have successfully summited Kaen. So everybody send us dms,

(57:12):
check in with us and see how we're doing or
not doing, and make sure I did my run on Friday, and.

Speaker 2 (57:19):
I know Matt will too. I mean, I don't know
what I was thinking. I just keep thinking of how
sore I was when I first hyped Mount. But Mount's
really athletic, and I think we're all going to be.

Speaker 3 (57:29):
Okay, I think I think we're going to be.

Speaker 2 (57:30):
But I'm not as beat up as I was when
I first start.

Speaker 3 (57:33):
Did it right right this level, your guys are probably
the top of the yeah, right now, at the top
of my game, I'm training for.

Speaker 2 (57:40):
A We're fucking top notch right now. Guys. Okay, we're
fucking at we are. I just muted myself accident.

Speaker 3 (57:50):
That's a good sign the draft.

Speaker 2 (57:53):
Seeth Beth needs to go my night, all right, See everybody? Okay, Bye, guys.
Hope you enjoyed this episode, so why not share with
a friend who needs to hear it? Send us a
DM on Instagram or email us at cutthcrappod at gmail
dot com, and join our Patreon at Patreon dot com
Slash Cut the Crap Podcast. As always, we appreciate you

(58:14):
and thanks for being here.

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209 - Q&A: Hiking, Breakfast, Toned Arms & Coaching Truths

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}209 - Q&A: Hiking, Breakfast, Toned Arms & Coaching Truths