Joanne's Healing Within - Season 8, Episode 5 "Having the Right Prescription Makes All the Difference"

Joanne's Healing Within - Season 8, Episode 5 "Having the Right Prescription Makes All the Difference". Hosted by Joanne Angel Barry Colon. Joanne's Healing Within is aired live on Strong Island Television from Paradise Studios NY - www.strongisland.com

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Episode Transcript

Speaker 1 (00:00):
Hmmm.

Speaker 2 (00:42):
Hello, Hello, Hello, and happy Monday everyone. I cannot believe
we are already at the beginning of May, and I'm
super excited to be here. It feels like forever now
that I'm only coming on once a month, it just
feels like forever did I get here? Anyway, we are here,
and there was so much should talk about. But before
we dive in, in case you're not sure what you're

(01:03):
watching and who I am, I'm joining into Barry Clone.
I'm the host of Holistic No I'm the host of
Joanne's Healing with There's so many titles that I have,
so many places that I am. Anyway, super excited to
be here with you. If you did not get a
chance to catch last month's episode, you know you can
always go back and watch any of the episodes on Kroup, Amazon,

(01:27):
Fire TV, Twitch TV. You can also listen on iHeartRadio, Audible, Spotify,
and that's just the name a few. Anyway, super excited
to be here with you today. And I want to
just give a shout out to one of my partners.
I'm going through a transition with partners, and with that
being said, if you are interested in becoming a partner

(01:51):
of this show. Feel free to email Healing within seven
six at gmail dot com. So with that said, I
just want to give a big shout out to my partner,
my most recent partner, Miss Hammy Moses. She's our chief
encouragement officer of the Hoarding Solution and she does amazing work.

(02:12):
And if you do follow me on a regular basis,
you see her all over the place because she's like
my psidekick lately. Anyway, there you have it with dad,
So let's just dive in to the conversation for today.
We all know it's May. May carries the five vibration,
which is all about change, freedom, on predictability, creativity, self expression,

(02:36):
and also about finding your freedom and whatever freedom means
for you. But in order to have that freedom, you
have to be willing to do the work. You have
to be willing to change something so you can bring
that freedom into your alignment, into your manifestation and with
the certain you we have today with this five five portal.

(02:58):
Notice that's three fives. Now you might be a yourself.
Where do we get the three fives from the first
five is from the month itself, the second five is
from the actual day the date, and the third five
comes from the universal energy that twenty twenty five is
to that nine and that nine is about the transformation.
And then when you add the nine and the five

(03:19):
together from the month with back to our five energy.
So overall, this energy of the five five five portal
is an introduction to opening up the door to a
new way of doing something. The overall energy of this
five five five as it is what I like to
call an angel number, it's a reminder that message change

(03:41):
is about to come through. Being that I do like
to blend astrology. For those of you who don't know
me a little bio as you already know that I'm
doing any into Barry Clone. I am the founder of
Holistic Fitness and why I'm your certified Hoblistic personal Traitement,
yourstic integrated teacher, Reggie Master, Medical Astrologery, Master of Numerology,

(04:05):
card creator and card reader, and most recently just gonna
pull it out I want to make grab one. I'm
also the founder of Holistic Healing Magazine. So with that
being said, that you blend astrology and numerology into my
conversations into everything that I do. So blending astrology from

(04:27):
the five Fight Fight Quortal based on numerology, We're gonna
take a quick peek at the fifth house on your
astrology chart. Whatever is in your fifth house, whatever zodiac
sign is there, and if you have any planets playing,
the planets give it like an extra ingredient to whatever's
going on. So for me, and I'd have to look

(04:48):
at my chart really quickly to give you some insight.
For me, in my fifth house energy, I happen to
have a sort of like a combo going on. I
have Scorpio ns Saari is sitting in my fifth house entergy.
Scorpios are transformation. Sabertarius is the higher learning, the higher consciousness,
the traveling through time. And I do have a planet there.

(05:12):
I have a planet sitting in Sabretaries in Neptune's energy. Now,
Neptune is the higher consciousness, is the spiritual evolution. So again,
what planets do you have? If you have any planet
sitting in your fifth house, now you may not not
Just because you don't have a planet in that house
doesn't mean there's nothing going on in that house. The

(05:35):
zodiac sign itself plays a big role to what's going on.
So because for me, I have Scorpio and Sabretarius there.
That's a lot going on. For me, I have water
and then I have a fire. It's quite interesting because
when you think about water and fire, it's like the
water can put out the fire, or interesting analogy, the

(05:57):
water can actually cause the boiling to the fire. So, however,
you might want to look at it. However, I do
want you to look at your placement to see what's
going on in your fiftiles because that's the energy that
this five five five portal is going to open. So
in addition to this portal that we're experiencing today and

(06:17):
at this point of time, I know we did have
what's called the void of course when it came to
the Moon's energy. Today, I do believe at this point
in time, and I just want to take a double
check to make sure at this point in time, yes,
the Moon has moved into Virgo's energy. A little bit
about Virgo. Virgo is your new SA It's like your

(06:42):
body temperature, so to speak, because it's all about your
physical body. It's about your nervous system. It's about checking
in with your body. It's also organizing your space and
your schedule so you could be more productive. In reference
to getting stronger and healthier, which when we think about

(07:03):
today's title, it really is about having the right prescription
makes the difference. And with this moon that we're experiencing
in Virgo for the next two and a half days,
that's the casing point right there. So just the other day,
which was yesterday on the Force Made the Force Be

(07:24):
with You, Pluto went through its retrograde, where now Pluto
is going as we sort of slay, it goes backwards,
giving us a chance to review, recharge, reboot. All the
energy that Pluto's sitting in, which is Aquarius, and Aquarius
is all about your vision, all about how you're collaborating, connecting,

(07:47):
and your community for that matter. And if I had
to sum it up for Pluto, the one word Pluto
is about your transformation. How are you going to transform
during this retrograde psych Go. And because we have this
portal energy, it's literally taking us down the doorways like
someone's holding your hand and helping us through. It's no

(08:10):
longer about should I open the door and goll Literally
someone's gonna push you through that door and take you
down that that that that path, that journey so you
can experience this transformation. So all that being said, let
me get the cards and a shuffle of the decks.
See what we need to know for this information for today,

(08:32):
how we can play into this five five five energy?
All right, let's see what card shows up? All right?
Interesting that this card is popping in. The card that
we do have happens to be family. So maybe the

(08:55):
transformation that we may experience during this time through this
portal is gonna be with family. Now, it's so funny
that the number is fifteen because when we add that
number up, it it use this to us or adds
to a six. And when we add the five five five,
even though it's a power number and excuse me, an
angel number and we don't usually add up, it still

(09:15):
adds to a sex which is very much associated with
the moon in Virgo. And I want you to pay
attention for the next two days about the moon being
in Virgo. You go, as I said earlier, it plays
a huge role on your physical body and you may
very well be experiencing what's the word I want to

(09:41):
use messages. There's the word I want to I want
to use messages from your body because it's exactly what
your body does when you're experiencing any type of pain, discomfort,
or flare ups. That's usually a message coming from your
body and wherever those flare ups are showing up in
your body, that it's a whole another direction in regards

(10:02):
to what it is you need to experience from that situation. So,
for example, I'll just share one eva of the body,
which is a common area for a lot of people,
specifically women in the mid life midlight pass is hit
this comfort. Now, when we talk about hit this comfort,

(10:24):
whether it's stiffness, tightness, or whatever it may be, the
reality of it is that the hip this comfort is
a message in regards to what decisions are you not
aligned with, whether those decisions are you was or there's
someone else's. There's a decision or many decisions that you're

(10:45):
not aligned with, or you're just not ready to make,
or someone's making someone's doing something that you're not comfortable with.
So paying attention that if you are experiencing hit this comfort,
experiencing hip this comfort in the right hip, the right
hip is about the action. So there's action that you

(11:07):
need to take, and maybe it's just really about the
fact that the decision is not even yours, it's someone else's,
which means your action is so let it go. Now,
the if this comfort is showing up on your left flang,
then that means it's about receiving information. It's about receiving information.
And what I'm gonna ask that you do is take
some time to get out to nature and connect astility,

(11:31):
as it may sound, connect with a tree, place your
hands on a tree, possibly your third eye on a tree,
and ask the tree to provide you with some insight
to what it is you need to know based on
your hip discomfort. So, in addition to a card, the
green energy is about the heart, the matters of the heart.
Believe it there. So all that being said, I'm gonna

(11:54):
take a quick commercial break. I'm gonna come back and
do a recap on the card, and then we're gonna
get to the juice of this conversation for to day.
So let's take that commercial way and we're back. For

(13:18):
those of you just tuning in, I'm your host Johanne
Interbarry Cologne, and you are currently watching Joanne's hearing within.
If you did get missed the beginning of the show,
no worries, I'm going to review the card. You probably
have to come back and watch it. From the beginning
to do that later. The card of the day is
all about family, and we are in this five five

(13:40):
five portals, so this makes a lot of sense. And
when we think about Phudo the plan of the transformation,
you're getting it's retrograde and aquarius. This is a perfect
time to review and recharge and reboot and even release
any issues relating to family. Number six is very much

(14:01):
associated with your physical body and sending up some time
organizing your schedule so you perhaps can spend more time
with family. And family doesn't have to be blood related.
It could be anyone you enjoy spending time with. So
that green energy is about all the matters of the heart.

(14:21):
So with all that being said, I want to dive
into the conversation of the day. It's a pretty We're
gonna use the word intense because there's nothing intense about
today's conversation. It's sort of light. In regards to again,
having a right prescription makes the difference. Now I want
to use the word prescription. I'm speaking on to two

(14:42):
parts yet, prescription in regards to your exercise plan and
also your prescription in regards to supplements. Now I'm gonna
dive into the subblement part of it first, because it's
gonna be short and easy, right to the point. And
what I mean by that there's a lot of informa
out there in reference so all different types of supplements

(15:03):
that one should be taken, and the reality of it
all is my suggestion. My advice is if you feel
as though you need a supplement, my suggestion would be,
go consult with your position first. Second thing would be
what this might even be. The first thing, keep a

(15:24):
food diary of what you're eating. You're familiar with all
the different foods that do eat and what minimals and
vitamins are in those foods to them determine whether or
not you really you need supplements, because in the flow,
not to short is if you are taking supplements and

(15:44):
you don't really need them. And I'm gonna say this
with real and war you have really expensive urine because
you're peeing those supplements right out. So you really want
to be mindful of do you really need supplements? Now?
The words it self is supplementing because you're not getting
it from your food. Now, we want to keep in

(16:05):
mind that your food needs to be natural and as
organic as it can be, so if you are eating
food that's coming from a package, then you want to
make sure that when you're looking at those ingredients that
you can read them. And for most part, the safest

(16:27):
way of going about looking at your labels is if
there's more than four ingredients on that label, there's a
good probability you might want to put that back on
the shelf because chances are you're not going to get
the most nutrients from that product. So ideally, the most
ingredients we want on a box is no more than

(16:48):
for and you should be able to read the ingredients
that you don't have to go and find your dictionary
or go to Google and say what's this mean? And
chances are you're going to find that it means a
whole lot of artificial something and a whole lot of
sugar in the LONLA. So when we talk about the supplementation,
understand that you may not necessarily need additional supplements. You

(17:15):
can get it from your food. Most about food has
the essential vitamin in the mineral re you need. You
just have to make sure you're eating. Now, going into
the bigger picture of the prescription, what is the right
prescription for you? Now, for those of you who may
be new to my show. You may not know that

(17:36):
I have been in the health, fitness, nutrition and wellness
industry for forty plus years. Being in this industry for
as long as I have been in this industry, and
not only just being in this industry, I have been
a group business instructor. I'm a form of bodybuild and
natural competitive bodybuilder. I've done bench press competitions. I've worked

(17:59):
out during pregnancy. I've worked out during different types of
surgeries that I've had, so I have reshaped my body
more times than I can count. In having the right
prescription based on what I was doing then and where
I am now makes the world of a difference, because,

(18:19):
let's face facts, I'm no longer twenty. As much as
I would like to think that I'm twenty years old.
My mindset might say, yes, you're twenty, you feel great,
feel you feel energized, You're ready to go on, the
reality of it all is my internal body says, no,
you're not twenty. And this is not about This is

(18:42):
not about this is not about shifting the mindset of
the old belief. This is more of a spiritual understanding
that we want to make sure we're not creating resistance
in our body based on different types of activities which doing.
And when I use the word resistance, what I'm meaning

(19:04):
is that if we are doing things that is challenging
our body to the point where it's taxing our body,
that may not be the right prescription for you. So
there is theoretically guidelines to what you should be during
based on let's say, if you are in your twenties,
if you are in your thirties, and so on and

(19:27):
so forth, based on how it's going to tax your
physical body. So understanding the prescription plan for specifically my
lady's over forty, and this can go for my ladies
at thirty as well, because again it's whenever you're at

(19:47):
that point of life where things start to change for you,
where you go through a change of life. Now, for
some reason or another, we pinpointed that women go through
a change of life when they hit their forties. I
know women. I worked with women who literally started going
through change of life when they hit their early thirties,

(20:08):
and that was brought on by different circumstances that literally
changed their whole process of how their body was responding.
So I'm not really sure who came up with the
age factor is that women go through change of life
at mid forties. Women can go through change of life

(20:29):
as early as thirty and that is a mine shifts,
so to speak, in reference to how do you respond
to how your body may be changing based on different
circumstances that you're going through on an individual level, is
going to define the prescription plan that's going to work

(20:51):
better for you? Now in deary, we would like to
think that exercise, whether whether it's strength training exercise, or
if you are gonna go and do your walk, whether
it's the ten thousand steps so fifteen thousand steps, or

(21:11):
you're gonna do the yoga or the pilates, whatever it is,
the hip program, the crossfroit program, whatever it is. The
idea of it is how taxing is that on your body?
And when I use the word taxing, I'm just gonna
grab a little water here. When I use the word taxing,

(21:33):
what I'm asking you is are you experiencing extreme soreness
after the activities that you've just completed, And if so,
how long does that soreness sustain? Are you sore for
twenty four hours? Are you so for forty eight hours?

(21:53):
Are you sore for seventy two hours or are you
sore for even longer, Because that's really the question you
have to look at to evaluate, because that's what's going
to be determine what's the best prescription plan for you.
You the level of soreness that you're experiencing, because a
big part of our bodies being storm and healthy is

(22:17):
making sure that we have a sound proof recovery process
so our body can actually recover. Whereas if our body
is not recovering based on whatever the activity we're doing,
we are causing more harm than good to our physical body.
And at some point there is going to be a

(22:37):
discussion about proper nutrition in order to help the recovery
in this process. But I just want to lay out
the foundation regarding what we taught, what I'm speaking on
regarding the prescription plan, based on the strength training, the
ten thousand to fifteen thousand steps a day, the pilates,

(23:01):
on yoga, the stretching, even the meditation for that matter,
the resting all this place to roll as your prescription
plan and bringing it into the part. So what I'm
gonna do in the next two minutes, I'm going to
talk a little bit about the ten thousand to fifteen

(23:24):
thousand steps one may be taking a day, and why
is it beneficial? Now I have done some research and
I've actually done a course that was given by let
me see, I can remember her name, Michael Gillian, Michelle Gillian.

(23:46):
Excuse me, Michael, I think it's Michael Gillian. I think
that's how she says her name. Excuse me for mispronouncing it.
In any case, I've taken a course with her where
it was about cardio. It is we overdoing cardio? Or
is how much cardio is too much? Was the course
of actually speaking how much cardio is too much? Now

(24:08):
let's understand the concept of cardio. Cardio met school of
fitness theoretically is for our heart, for hot health, and
how much your cardio is actually beneficial and how much
of ridism overkilled. Now, the newest studies coming away from
the ten thousand and fifteen thousand steps a day, the

(24:29):
newest studies are showing specifically for those in mid life
or those in change of life, because again we alreally
discovered that mid life has start as early as thirty.
When you are in that change of life, the amount
of cardio that you need in a day theoretically is
about ten minutes of cardio. Ten minutes of cardio, and

(24:52):
that could be a ten minutes of high intensity of cardio,
ten minutes of sprinting, it could be or four minutes
of sprinting for that matter, something that's going to tax you.
And then afterwards you get a reci period. You get
a reci period where you're not going to go and
dive into another activity because now you want to recover

(25:12):
from that cardio you've done. So if you are participating
in working every single day ten thousand steps to fifteen
thousand steps a day because your goal is to obtain
some hot health, then you may be able to decrease
those steps down to ten minutes a day and get

(25:36):
the same benefits as if you were doing those ten
thousand to fifteen thousand steps a day. Now, I'm going
to leave you with this one little piece of information
on where the information came from regarding ten thousand to
fifteen thousand steps a day, because in the reality of

(25:57):
it all, and you can research it is definitely such able.
The reality of it all is based on research, there
was actually no benefit to walking ten thousands to fifteen
thousand steps a day. That's going to actually benefit heart health.
Where that actually came from is when the I believe

(26:20):
they call it the fit trackers, the watches came out.
I believe this goes back to when heart rate monitors
were really big dings during cardiobascal fitness classes. I know
I used to have I used to have my members
check their post during their cardio their robot classes make
sure they were in a specific part of heart rate zone.

(26:41):
That's pretty much when the ten thousands of fifteen thousand
steps came about because it was a selling tool to
get customers to buy the watch. So again, understand the
prescription in reguards to for cardio healths ten minutes to
day is all you need, so it does not sabotage

(27:06):
your results in reference to building muscle and strength. So
I'm gonna leave you with that, and then when I
come from come back from the commercial break, we're gonna
talk a little bit more about that, and then we're
gonna go into something else.

Speaker 3 (27:19):
So we're gonna take that quick commercial break.

Speaker 2 (27:24):
M H. Did you know we are in the age

(28:16):
of Aquarius. It's all about finding your tribe, making connections, collaborations, networking,
being inspired, being empowered and transforming. Hello, Reverend Joanne Ange
Barry Cologne, the founder Holistic Fitness and Why and Women
Empowering Women. I'm a Reiki master, medical astrologer, master pnumalogy,

(28:39):
holistic integraded teacher, and card creator. Women Empowering Women meets
the second Monday of every month at a pm Eastern Time.
I would love to invite you in as my VIP
guests to redeem your VIP invitation email Healing Within seven
six at gmail dot com. Oh, go to Holistic Fitness

(29:03):
and Why dot com. I do promise that you will
be inspired, empowered and make connections. I look forward to
seeing you on the second Monday of the month at
eight pm Eastern time. Hello and welcome back. I love

(29:23):
that commercial, but those of you are just popping in.
I'm your host June and your Bari Cologne, and you
are currently watching Joanne's Sealing Within. And like I said,
if you're just popping in, though, you can always come
back and walk from the wee play from the very
beginning on Roku, Amazon, Fire TV, Twitch Tv. You can
listen on Audible, Spotify, iHeartRadio, and many other platforms. For

(29:46):
that matter, let's sibe in I left your work with
the conversation on cardiovasco of fitness. Hold that door for
a second. So anyway, cardio for fitness, as I mentioned,
to make sure we're not sabotaging the results that you're
looking to accomplish. Now again understanding, this is for women

(30:09):
who are going into their next cycle of life, whether
we want to call it midlife or starting as early
as thirty, because we realize that women do go through
changes even earlier than forty years old based on different
circumstances that have happened to them. And with that being said,
we want to make sure we are building a strong

(30:31):
foundation where we are protecting our bones so we have
bone healths and we're getting stronger so we gain the muscle.
And in order to gain the muscle, we also want
to make sure that we're not going to sabotage all
the work we're going to try to do to gain
the muscle by overindulging in cardiovascular fitness. So I like

(30:52):
to always suggest to my clients, rather than having to
go for a ten minute work or getting onto your
tremill or on a bike or whatever have you, is
put on some music. Find a song that you like
maybe she will do songs, because the average songs these
days are about three minutes long, so that's the case.
You can find two songs and dance it out for

(31:13):
about ten minutes, and that's a really great way to
get your heart pumping. And it's a fun way as well,
especially when we talk about May's a month of May.
It is all about the May dancing and having more
fun while doing stuff. So that's the first part of
your prescription is making sure you're not overdoing your cardio
best or fitness. Now you may be asking yourself, well,

(31:36):
whether if I am overweight and or have a heart condition,
or even have insolent sensitivity, do I not need cardio? Again,
that's that ten minutes to build yourself up now, of course,
if you feel thedeed, because again my process here is

(31:56):
creating a prescription plan that best fits what you are
in need of. If you want to go for that
long walk once or twice a week, by all means
get out into nature and do so. The idea is
to make sure you're not overindulging in that one activity

(32:17):
that's going to end up sabotaging the main prescription to
what's going to help you get stronger and healthier, which
brings us into the strength training. Now, before I dive
into the strength training, I really wanted to talk more
about the supplementation, which is the cardio, the pilates and yoga,
and the hit programs, the zoomer classes. All of that

(32:40):
is supplements. And what do I mean by supplementation. It's
a part of the ingredients, but it's not the primary.
So your primary portion of your prescription will be your prescription.
So you have to visualize this and make a graph
of it. Half of the well even more than half
of your graph should have strength training, and then the

(33:02):
other little prize of it would be divided between your cardio,
your plates, and your yoga, your stretches, your meditation, your rest,
and whatever other fun things you want to put in there.
If you want to get out and do a bike wide,
that's all fine and good. Those are your little supplementations.

(33:23):
They're not your primary source of where your workouts are
coming from. The thing that makes me giggle when I
speak to women, specifically women, when they talk to me
about their workout plan, their regimen. Most women are talking
to me about their yoga and pilates routine or their
work program, and very few are speaking to me about

(33:44):
their strength training program. And I often ask why why
are we not strength training? Why are we avoiding the
one thing that's actually going to improve everything for you? Why?
I mean, if you can spend your time going for
that ten thousand step per day or fifteen thousand steps

(34:07):
to day, what's that thirty minutes, forty minutes for some
maybe an hour. If you can spend your time doing that,
I'd rather you spend your time doing your strength training
because that's where you're actually going to get the benefits
of improving your bones, because you're actually restructuring your entire
system by strength training. Now, when I want to talk

(34:30):
to you a little bit about when we talk about
strength training, the word I like to use is posts
post progressive overload strength trading. And what progressive overload strength
training really means is that every so many weeks, there's
a progression. We all have to start somewhere when it

(34:51):
comes to wait. So maybe you're a beginner and you're
gonna start with those three pounds, or you're gonna start
with five pounds over time, or maybe start with your
body weight over time. A possibly two to three weeks later,
there's going to be a progression, whether it's a matter
of doing more repetition or increasing the weight. Now, I

(35:13):
myself is a more of a them of increasing the
weight words increasing the reps. Why is that Because there's
a good probability that if you are using three or
five pounds that you're probably going to be able to
do a range of repetitions between twelve to fifteen repetition,
and that's causing more of a fatigue to the muscle

(35:36):
worth getting the muscle to actually get challenge. So I
really want to understand the concept of the prescription to
that in regards to what is the best repetition ranged
for you when doing that particular exercise. And it's not
about the higher the reps the more you're going to burn,
because again, let's face the reality of it all, we

(35:58):
don't want to burn or anything. We want to build,
and the only way we're really going to build is
by challenging the muscle, grabbing a weight that you can
literally keep the repetition range under starting off with a
minimum maybe going mats ten repetition, the lowers amount six

(36:22):
or four repetition and working with is that way we're
over time progressing two to three weeks, you're in that
same exercise two to three weeks later. You have perfected
the form becauseform is key. And once you know that
you perfected the form and that you can do more repetition,

(36:43):
that would be time to increase the weight this way here,
that's going to challenge the muscle. It's also going to
theoretically break what we call the little fiber tissues. Break
them down. They help you build new muscle tissue. The
recovery with the right recovery. Now, there's so much information

(37:06):
out there in regards to how often should you work
a body part? Should you work a body part once
a week, should you work a body plot twice a week?
Should you work a body part three times a week?
I mean, I've just recently heard someone speak about that
you should be working a body part every single day,
and I'm gonna stay right off the back. No, that

(37:28):
is not advisable. Why is working a body part every
single day not advisable? Because that body part needs recovery.
That body part needs recovery. Even if you're only doing
one exercise for that body part, you still need recovery.
You may not need as much recovery. As you would

(37:49):
if you were doing two or more exercises for that
body part, but that body part does need recovery at
least a full day of recoveryate and maybe in two days,
depending on your intensity of that one exercise that you're doing.
You may be lifting doing what's called a one red
max and doing that three or four times. Where a

(38:13):
one red max means you're hitting a weight that's heavy,
and then you're taking that way to begin that's heavy,
and then you're taking it up again that's heavy, and
you're doing each one of those steps one kind and
data is the case your muscles need recovery before you
can hit that muscle again, and that rule of them.
When we talk about our body parts, when we talk

(38:34):
about our biceps, you utilize your biceps when you're working
other body parts. So when you're working your back muscle,
you're working your biceps, especially if you're doing to say,
a reverse gript, your biceps play your role. If you're
working your chest muscles, whether it be a push up
or incline person, you're working your triceps. So make node

(38:56):
and understand that you may be hitting a particular body
parts indirectly without even knowing you're hitting it. So that's
why recovery is so important. Now maybe asking me yourself,
what about our shoulders? Indirectly, we hit our shoulders every
time we were back, and we hit our anterior delts
every time we work chess. So again another body part

(39:20):
you have to be courtedos on it and how often
you need to really work it. That's why understanding your
prescription plan is so really important in order to get
the results you're looking again, so you can actually get
the results. Otherwise, what ends up happening is that if

(39:40):
you are not working with the right prescription plan and
you are not recovering, you'll find yourself not getting the
results you're looking for. You'll find yourself being more sought
than wanting to be. And ask you to lack of
recovery and sometimes you need a two day and now

(40:01):
what do we do in the recovery? Does a recovery
mean that you're you're basically not doing anything the next day?
Absolutely not. A recovery just means that you're taking you're
taking time off from the body part you did the
other day and you're focusing on a different body plod.
So for example, my program Monday I work back and triceeps,

(40:30):
so because I work back in triiceps. On Tuesday, I
work my low my legs, so my back and tri
SEPs get to recover from it's workout. Tuesday, I work
low money and then Weursday, I go and I work
shoulders and biceps, and then Thursday chests and tri SEPs,

(40:56):
and then there's a day off, two days off, and
then I continue it again. Ideally, the recovery should be
for most people, we should be taking about two days
off in our workout. Now, whether those two days are
back to back where you want to say one day
off here and another day off another day, that's up
to you on your routine. I myself like a two

(41:17):
day break so my body recovers. Now, does that mean
you're sitting on the couch doing absolutely nothing on your
days off? Probably not. That's where your functional activities come in.
Get out into nature and take a walk. Do you're
functional now? Of course, if you are sore, way your

(41:37):
muscles are sore, then you may need some downtime so
your body can recover. So it really is important to
pay attention to how your body is responding to the
workout you are doing. Otherwise, if you're not paying attention.
You could again the word sabotaging your results by overdoing
if you're not paying attention to how you bodies responding

(42:01):
to the workout you did and how your body is
responding to the recovery you should be receiving. Now, how
do you understand how do you pay attention to this
is by making sure you're logging what you're doing, writing
down the exercises you're doing, writing down the weight you're doing,
writing down the repetition you're doing. And you can even

(42:22):
take it one step further and make sure you're logging
down your reci periods, how long are you wrestling for
each set, because that's going to play a difference too,
and you want to make sure your rest periods are
pretty much the same for each set. So whatever exercise
you've done, if you've rested for one minute for the
first set, you really want to keep that rest period

(42:44):
the same unless there was an increase in the way,
and then you may find yourself meeting a little longer
rest period. So again, a lot of it is really
that mind body connection and understanding how to go about
this prescription plan. What I like to tappen on is
the nutritional aspects of this. And I think what we're

(43:05):
going to do is we're gonna take a quick break
and we're going to come back, and I'm going to
talk about the nutritional aspects of this as well, because
it plays a huge hole to your recovery also to
your progression, because if your nutrition is not on track,
then the recovery is going to be longer and your

(43:28):
results may not be showing up as well as you
may want them to be because nutrition plays a big part.
It's almost like ninety percent of your progress in regards
to what it is you are eating. So let's take
that quick commercial weak and let's come back and have
a conversation about nutrition. Hello, and welcome back. If you

(45:02):
are just tuning in, I'm your host Joanne and your
very cologne. You're currently watching Jane Sally Within and I
love that commercial that you showed. The music is just
so much fun to dance. You almost quote me dancing anyway.
Like I said, if you are just tuning in now
and you've missed a big portion of our show, you
definitely can always come back later and watch from the

(45:22):
very beginning on Roku, Amazon, Fire TV, Twitch TV. You
can also listen on all of both Spotify, iHeartRadio, and
many other podcasts for that matter. Today's show is all
about having the right prescription makes all the difference, and
that's what it's all about. The prescription regarding your exercise prescription.

(45:44):
I spoke a little bit about supplementations in regard to
do you really need to supplement, and that's something that
you definitely will need to journal to define whether or
not you do need to supplement if you're not getting
all of your neutrinent's environments from your food, and then
from that point consulting with a position that could better

(46:04):
guide you in reference to how to go about supplementing
if you need to supplement. Otherwise, as I said earlier,
you're going to have the most expensive urine because you're
going to pee out what your body does need. And
in addition, just segments about the nutritional aspects of things,
because nutrition is pretty about ninety of your results. If

(46:28):
your nutrition is not on track, and you are strength
training with progressive O blows and you are literally long
and everything, and you know you're progressing every week or
every two weeks, three weeks, you're increasing your weight, you
have really good form. I want to use the word
increasing weight, meaning your workout weight, not your body weight.

(46:49):
You have really good form, you know everything is on target.
Yet you're looking in the mirror and you're not seeing
the results. You're not seeing the I like to use stuisations.
What stuizations the cuts you're not seeing, the cuts you're
not seeing. Maybe the waistline go in. You're not seeing,

(47:10):
you're not seeing. Okay. The other thing we want to
pay attention to is not always going to be about
the seeing aspects of it as much as it's about
how do you feel? Are you feeling stronger when you
put on your clothes? And nowadays we really even can't
use our clothes as our gage because the way our
clothes are made, there's so much spanex in our clothes

(47:32):
that we can actually be fitting into a size two
based on the span dex and all the other ingredients
to our clothing that in reality we might actually be
a size four or six. But because the clothes made
the way it is, we're able to get into smaller sizes,
So we really can't gange on our clothes. If you

(47:55):
have a really good pair of genies that are going back.
So let's say maybe the last ten years. Use that
as your gauge, because a really good pair of genes
are going to really tell you whether or not your
body is transforming. Now. The one thing I definitely want
to put out there before I really dive into the
nutritional aspects of things is helping you to understand my approach.

(48:18):
I go totally against what most trainers and tuitions are suggesting.
My approach is to release emotional weight without dieting. My
approach is to ask you not to focus on what
the scale number says, no matter what the scale number is,

(48:39):
even though again in this day and age, we are
so focused on that number that we get overwhelmed by
that number. We think, oh my god, I should be
a different number now in the reality of things when
we think about the number on the scale, and many
practitioners use this terminology such as work towards your goal

(49:00):
weight and the reality of it all is who determines
what your goal weight is in the reality of all?
Because again, what your goal weight is now if you're
if you have determined what your goal weight is and
you're thinking that, oh, I would love to be that
one hundred and twenty pounds that I was when I
was in my twenties, and I've said this before, maybe

(49:23):
not on this show, but maybe my other lives. Is was,
if you want to be that one hundred and twenty
pounds if you were when you were twenty, you're going
to have to take on the lifestyle you had when
you were twenty. So chances are you're not going to
be one hundred and twenty pounds because chances are you're
not going to go back and take on the lifestyle
you had only because again, whatever age you are right now,

(49:46):
you have different responsibilities. Your body plays a different goal
from when you were twenty. So we have to knock
that theory that that door process out of our mind
right off the back ir regards you're working on release,
Is this the subconscious beliefs and the philosophy is that
we've been programmed to believe. So going back to the
understanding that the concept perior is to release emotional weight

(50:10):
without dieting, come away with the idea of you have
a specific goal weight you want to accomplish. Rather than
focusing on a goal weight to scale should be focus
on how healthy can you become and how strong can
you be? You go strong and healthy is a lot
better than being skinny. And notice how you say skinny

(50:33):
and healthy, because there's really no such thing as being
skinny and healthy, because if you're skinny and not maintaining muscles,
there's a good probability you're not healthy. Because muscle, your
skeleton muscle, defines your health. Your skeleton muscle is going

(50:53):
to define the protection that your bones have because of
the skeleton muscle. So this is one of the reasons
why nutrition plays a role in regards to bringing in
those calories, taking in those calories, because your calories are
your actual essential ingredient of fueling your body. Now, again

(51:16):
going against what most practitioners are talking about in regards
to having being on a calorie deficit. If you want
a calorie deficit, it needs you're under eating what your
body may actually need. Now, based on the research that
I've done and working with many clients over the last
forty years of my experience, most women undereat their calories

(51:40):
to start off with. When a client comes to me
for the first time, there's usually a five hundred calorie
depletion that they're starting at, which means they are five
hundred calories under what they really should be eating. Most
women are consuming about twelve hundred to just about fifteen
hundred calories a day, and in the reality of things,

(52:01):
that's just to sustain your secondary lifestyle. So you sat
on the couch all day and did absolutely nothing, you
would need to consume about anywhere from four hundred to
fifteen hundred calories. Now, let's taking this situation. You're not
sitting on your couch all day. You're working out, you're

(52:23):
going for that walk, you're meditating, you're even working. You're
sitting in front of your computer and working. Because green
work takes calories. So we definitely need to up the
amount of calories we need to consume in our day
in order to fill up the muscle. So, if you
are someone who is strength training and you're consistently strength training,

(52:47):
however you're not noticing a difference. You literally touch you
ons and you're finding out, like, why is it still mushy?
And you know you're strength training. You know you're curling
those twenty twenty five pounds or thirty pounds and while
you're not hot, and that's because you're not giving yourself
enough nutrients to fill the muscle. And that's really the

(53:11):
bottom line. To it. That is the biggest reason why
calories are so important. Breaking up those calories between your
protein to your carbohydrates and your healthy fat is essential
to helping you maintain and fill up your muscle. So,

(53:33):
if you are again consistently working with your prescription plan
and you're not noticing that your muscles are getting harder,
you when you touch your when you touch your arm,
or you touch your leg, or you touch your sides
and you feel like it's mushy, that's an indication that
you need to change up your calorie in tank. You

(53:53):
may need to increase your calories. Now again, I'm not
gonna tell you what suggest to you to go increase
your calories by five hundred calories overnight, no progression. Progression. First,
you're definitely going to need to track your calories in
order to find out how many calories you're eating to
begin with. It's like maintaining your checkbook for those of

(54:15):
us who still do that. So if you're not eating
enough calories where you are right now, you're going to
increase your calories by at least one hundred calories in
your day and do that for the same cycling period
you would do if you're increasing your weight for three weeks,
allow your body to adjust in the fact that you're

(54:35):
increasing your calories, and do that for three weeks. Now
the formular and I'm going to suggest when we talk
about your proteins, your cops, and your fact because they're
all essential. You really want to be able to get
one gram of protein per pounds. So whatever your weight is,
remember we're not talking about the goal weight. Whatever your

(54:55):
weight is right now. So if you're two hundred pounds,
you need two hundred grams of pro and you may
be asking yourself, that's a lot of protein. How am
I going to take in two hundred grads of protein?
Divide it up into your meals because you should be
eating frequently throughout your day in order to keep your
body fueled throughout your day. So, however many meals you

(55:20):
need to get those two hundred grams of protein into
your day. And then in addition, just make sure you're
having about a serving to serving a half of some
sort of carbohydrate with the protein and a portion of
healthy fat in every meal. And this way here you
know you are going to get what you need. The

(55:41):
protein is essential to helping you to recovered and also
helping you to build the muscles. The carbohydrates are the
centruth to give you the energy you need, and the
fat is essential for your body to burn fat because
if you're not eating enough fat, your body's not going
to learn fat. Again. This is going totally against what

(56:04):
we've been taught. We've been taught a big portion of
this process and as I look at the time, we're
gonna be reaming it. In coming to a conclusion for
today and understanding that your intuition plays a huge part
to all of this. Start tapping into your intuition to
better understand what is the best prescription plan for you. Now.

(56:28):
I don't expect you to do this on your own,
definitely not. What I do expect is for you to
take some time to reach out to me and sit
with me. Let's have a selfdiscovery session and discuss what
is the best prescription plan for you. Now. There's no
flyer on me, so you can just drop down my email,
which is Healing the Things seven to six at gmail

(56:50):
dot com and reach out. You can also just reach
out to me through Facebook if you're watching this from Facebook,
and if you're watching it on YouTube again, Healing within
seven six at gmail dot com. So with deathIn said,
I want to conclude with all that's going on with
promos for this week. Because we don't have another commercial

(57:10):
break to take, We're just gonna sort of clean it
up and go right into the promos for this week.
We have some fun ones going on. We're gonna start
off with the promo. We have the magazine Hold the
Sequilly magazine. Even the flow us is coming out this Wednesday.
Now we may actually come out a little early and

(57:31):
may come out tomorrow. So yes, really super excited. I'm
loving our cover girl on the magazine, and keep your
eyes out for that link where you can purchase the magazine.
I'm gonna be excited about. Our next one is our
women Empowering Women's Group. Our meeting takes place next Monday

(57:53):
at eight pm. There's a flyer if you're interested in attempting,
just go ahead and reach out to me and I'll
get you all signed up for that. And then we
have the Hoarding Solution with Miss Cammy Moses all about
or that she does. If you want to reach out
to her, if you need a little help and reference
to reorganizing your space. This is the perfect time to

(58:15):
do just that. De cluttered, decluttered, declutter, reach out to
her And last but not least, get featured. Yeah, featured.
What does get featured mean? If you are someone that
hasn't that you're an expert and you would like to write,
you can become an elite contributor write for us every month.
If you want to be our next face on the cover.

(58:37):
I am now taking applications for that for twenty twenty six,
so definitely reach out. And if you are an author,
I feature three authors every month, so there's so many
choices that you can choose from. And by the way,
if you have a business and you want to run
an ad, reach out to me for that as well.
With all that being said, the email again is Healing

(58:59):
with Day instead of actuallymail dot com. It was a
pleasure being here. I hope you got a lot from
the conversation for today based on the best prescription plan
for you, because having the right prescription makes makes the
difference and will definitely help you get stronger and healthier.
And remember, it's all about restructuring your foundation within your

(59:20):
physical body, and this is a perfect time to transform
your physical body and let go of where you no
longer need. Remember releasing the emotional issues without dieting all
the emotional weight will just shut off. Once you work
through all of the way that the weight is associated to.
I will see you all again next month. Bye bye

(59:42):
for now. Secondople Cops, the long time s