WEBVTT - 268. Flashback Friday - The Healthy Habits That Actually Stick

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<v Speaker 1>Apogee Production. Welcome to the Sheep Risers Podcast. I'm actually

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<v Speaker 1>and I'm Tiana. This podcast is.

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<v Speaker 2>About female empowerment and encouraging you to be your biggest, boldest,

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<v Speaker 2>and most authentic version of yourself.

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<v Speaker 1>We help you shed the shame, grow to a new level.

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<v Speaker 1>We're gonna laugh, cry, and talk about the topics everyone

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<v Speaker 1>else is too afraid to talk about.

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<v Speaker 2>Get ready for your next level of self. It's not

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<v Speaker 2>about the quick fixes or how hard you can go

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<v Speaker 2>in a short amount of time. It really is the

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<v Speaker 2>longevity of it, because it doesn't matter what you do.

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<v Speaker 2>If you're doing something only for a short period of time,

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<v Speaker 2>for an intensity of four weeks, we can't sustain it

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<v Speaker 2>long term. Like it's never going to be something that

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<v Speaker 2>feels easy to stick to. When it comes to health,

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<v Speaker 2>you really do need it to feel like it's something

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<v Speaker 2>that's easy to sustain. Yeah, especially for the long haul.

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<v Speaker 1>One hundred percent. And I'm all for discipline, but I

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<v Speaker 1>also do think that you don't have to be as

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<v Speaker 1>disciplined when you actually enjoy what you're doing. Yeah, like

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<v Speaker 1>you actually want to do it, So you have to

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<v Speaker 1>be like, oh, I've got to be disciplined and eat

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<v Speaker 1>this food. I've got to be disciplined and go to

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<v Speaker 1>that class. It's like, if you actually like what you're eating,

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<v Speaker 1>it's much easier to just put that into your routine

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<v Speaker 1>and that becomes your lifestyle, right, do you reckon?

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<v Speaker 2>It's different as well. When you're trying to create a

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<v Speaker 2>new habit. You have to be more intense with the

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<v Speaker 2>discipline in the beginning because you're trying to build the habit.

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<v Speaker 2>But then after what you're saying is so true because

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<v Speaker 2>you love it so much, it becomes so integrated. Yeah,

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<v Speaker 2>but you're like, oh, like, I know that, I'm not

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<v Speaker 2>going to go back on my word and just not

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<v Speaker 2>show up. You know, if I'm not being as disciplined now,

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<v Speaker 2>it's just because maybe I'm being a little bit more

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<v Speaker 2>lenient or a little bit more flaw I'm listening to

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<v Speaker 2>my body. It's being a little bit more gentle on yourself.

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<v Speaker 1>Love that.

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<v Speaker 2>But the discipline is quite intense in the beginning, but

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<v Speaker 2>then once you learn the habit, you don't rely on

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<v Speaker 2>discipline as much.

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<v Speaker 1>It's so true because you know you're integrated in it. Yes,

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<v Speaker 1>it's so cool, So cool, isn't it. I love having

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<v Speaker 1>a set schedule in place. If it is not in

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<v Speaker 1>my schedule and my timetable for the week, it's not happening.

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<v Speaker 1>So I make sure that I book in my training sessions.

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<v Speaker 1>I know what time I'm training, I know what I'm training,

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<v Speaker 1>who I'm training with Akau, who's picking who up, who's

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<v Speaker 1>making her coffee. But we haven't locked in, and that

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<v Speaker 1>is a part of our routine now. We absolutely love

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<v Speaker 1>it because we push each other, we get to yap,

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<v Speaker 1>we get to catch up, we talk about the podcast

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<v Speaker 1>and all about big dreams and goals. It takes so

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<v Speaker 1>many things that just make us feel so happy. And

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<v Speaker 1>we had a PT session last week and holy we

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<v Speaker 1>were so sore and it made us go maybe our

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<v Speaker 1>training sessions were a bit chill, and I had that

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<v Speaker 1>fleeting moment of like, oh, I should be pushing harder.

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<v Speaker 1>Then I was like, no training just for me. It's

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<v Speaker 1>so nice to just move my body, for us to

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<v Speaker 1>hang out, for us to talk about the podcast like

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<v Speaker 1>it really bills my cup. And then I go home

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<v Speaker 1>to the kids and I'm in such a good energy

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<v Speaker 1>and state for the rest of the day. So awesome.

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<v Speaker 1>So having structure and scheduled in when I'm going to

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<v Speaker 1>do it, and who I'm doing it with. I think

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<v Speaker 1>for me has been an absolute game changer, because I

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<v Speaker 1>was saying to the other day when I first had Tala,

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<v Speaker 1>I really couldn't get into an exercise routine. I do

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<v Speaker 1>a session here, a session there. I was walking lots.

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<v Speaker 1>But I had a thought of like, oh my gosh,

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<v Speaker 1>maybe I've lost my love for training. Was that just

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<v Speaker 1>a younger version of myself. Yeah, and now I'm not

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<v Speaker 1>obsessed with fitness, And I was like, damn, I really

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<v Speaker 1>liked that version of me. I wish I was obsessed.

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<v Speaker 1>And then once I got into a routine with you,

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<v Speaker 1>and I started to drinking my training again and feeling

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<v Speaker 1>like I was making progress and pushing harder and feeling motivated.

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<v Speaker 1>Just having that structure. So that's my first tip is

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<v Speaker 1>just to have something booked in and an accountability buddy

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<v Speaker 1>to make it fun.

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<v Speaker 2>God, it really does make all the difference. I've always

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<v Speaker 2>been someone who is like trained by myself for the

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<v Speaker 2>most part, and then when we started training together, I

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<v Speaker 2>was like, I've been missing out this whole time.

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<v Speaker 1>It's boring by yourself.

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<v Speaker 2>Now I was like, I gotta want to go back now,

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<v Speaker 2>I couldn't listened to anything on all yet with you.

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<v Speaker 1>Yeah, and if we ever do train separately and we're like,

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<v Speaker 1>how's the session here, how's al right?

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<v Speaker 2>Yeah?

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<v Speaker 1>And push hard yeah yeah.

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<v Speaker 2>So something for me that has been really helpful with

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<v Speaker 2>health and fitness and just overall life has been creating

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<v Speaker 2>a set wake up time and it being conceived stint

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<v Speaker 2>for the most part every single day, because at least

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<v Speaker 2>in my own journey, it's been really hard where I've

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<v Speaker 2>had inconsistent times where I wake up because then I'm

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<v Speaker 2>constantly going up and down, up and down, up and down.

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<v Speaker 2>Whereas when we train, I wake up at four twenty

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<v Speaker 2>four fifteen. So every single day that's the timeframe that

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<v Speaker 2>I wake up because when I do that, it's like

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<v Speaker 2>my body knows this is when we're waking up, even

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<v Speaker 2>though I still use an alarm and all the things,

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<v Speaker 2>But creating that level of structure and that like non

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<v Speaker 2>negotiable of me waking up early is almost my time

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<v Speaker 2>before the world wakes up, you know. And I think

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<v Speaker 2>when I was waking up at six seven eight o'clock

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<v Speaker 2>years and years ago, I didn't feel like I had

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<v Speaker 2>time to myself. I had to go straight into the day,

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<v Speaker 2>and then there was like no time for myself, Whereas

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<v Speaker 2>even though we are together in the mornings, it still

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<v Speaker 2>feels like we're getting time before the rest of the

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<v Speaker 2>world wakes up to do the things that we value,

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<v Speaker 2>spend time together, be awake, and then it's like then

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<v Speaker 2>my day starts from there, and it allows me to

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<v Speaker 2>start my day in a really beautiful way. When I

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<v Speaker 2>wake up at six clock or anytime later than that,

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<v Speaker 2>I'm like, oh fuck, it feels like, you know, the

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<v Speaker 2>whole day's gone, Like I've missed the whole morning schedule,

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<v Speaker 2>because by now I would have been trained, ready, had

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<v Speaker 2>breaking all done, and ready to go. So for me,

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<v Speaker 2>this allows me to feel really accomplished before my day

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<v Speaker 2>starts and allows me to really prioritize myself. Yeah, I

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<v Speaker 2>think that's really important. So for anyone who's listening who

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<v Speaker 2>maybe doesn't feel like you have their set wake up time,

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<v Speaker 2>it's really beneficial and you'll notice the difference in yourself

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<v Speaker 2>even straight away from having done that, that you feel

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<v Speaker 2>good in some kind of structure.

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<v Speaker 1>One hundred percent, I totally agree. Even when I don't

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<v Speaker 1>have to get up at four twenty, my bodyclock naturally does.

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<v Speaker 1>Like this morning, I was actually awake at four I

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<v Speaker 1>am ready to go. Yeah, it's like your body is

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<v Speaker 1>used to that, and you do. You feel like so

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<v Speaker 1>accomplished and organized. And even I get a lot of

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<v Speaker 1>my emails done before my team wakes up because I

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<v Speaker 1>feel like I've cleaned all that they're ready to go

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<v Speaker 1>for the day, rather than getting in being flustered, than

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<v Speaker 1>trying to get on top of everything really quickly. I

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<v Speaker 1>love starting my day like that. Oh, it's the best. Best.

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<v Speaker 1>My next one is finding a way of eating that

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<v Speaker 1>really suits you and that you really enjoy. I don't

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<v Speaker 1>think there is a one size fits all, And I

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<v Speaker 1>know a lot of fitness coaches and people in the

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<v Speaker 1>health and fitness industry are so passionate about being a

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<v Speaker 1>vegan or eating carnivore or counting your calories and counting

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<v Speaker 1>your macros, and I didn't miss any of it. I

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<v Speaker 1>think whatever someone chooses to follow is what feels right

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<v Speaker 1>for them. It keeps them accountable and feels good for

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<v Speaker 1>their body, good on them. For me, I like to

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<v Speaker 1>eat an animal based diet at the moment ninety percent

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<v Speaker 1>of the time. And I say that because, however, you

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<v Speaker 1>eat once again, you get to make your own rules.

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<v Speaker 1>So like, I feel best when I eat a high protein,

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<v Speaker 1>meat basted diet, but I still love protein powder because

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<v Speaker 1>it helps me with my cravings of sweet. I love

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<v Speaker 1>clean trees, I love eating out. I still have that

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<v Speaker 1>flexibility in there, but I know, majority of the time

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<v Speaker 1>for me to feel my best, it's filling my body

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<v Speaker 1>with high protein and meat just makes me feel so energized.

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<v Speaker 1>If that's not for you, Like, I've got a girlfriend

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<v Speaker 1>that's vegan. She feels incredible off eating mostly fruit, and

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<v Speaker 1>she looks amazing, She feels amazing, she sleeps amazing, Her

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<v Speaker 1>hormones are great. Like, find what works for you and

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<v Speaker 1>what you actually enjoy so that you can stick to

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<v Speaker 1>it long term.

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<v Speaker 2>How do you feel when you eat more animal based

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<v Speaker 2>diet versus how you've eaten differently in the past, Like,

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<v Speaker 2>what's the difference in your energy levels of mindset?

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<v Speaker 1>I was never a massive bread, rice and past a person,

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<v Speaker 1>but I always incorporated into my diet because I was

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<v Speaker 1>just like ate a bit of everything. Yeah, it was

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<v Speaker 1>when I stopped eating it, I didn't realize how much

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<v Speaker 1>more energy I got. And then I look back and

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<v Speaker 1>I felt like in videos and photos, I can see

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<v Speaker 1>I was a little bit more inflamed, Like I just

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<v Speaker 1>looked a little bit more puffier. Yeah, and my digestive

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<v Speaker 1>system is way better eating like this. So you want

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<v Speaker 1>to add more fats? Yes, yeah, so much better for

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<v Speaker 1>my body. I can just notice within my body, within

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<v Speaker 1>my energy, everything just feels better. And if I ever

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<v Speaker 1>have bread now or pasta, I enjoy it, but not

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<v Speaker 1>as much as what I used to do, and I

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<v Speaker 1>don't feel as good the next day. I will literally

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<v Speaker 1>feel more heavy and slugg and it takes longer for

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<v Speaker 1>my body to digest it. Yeah, so like while I

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<v Speaker 1>choose that when it makes me feel like that, Yes,

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<v Speaker 1>that affects how I show up.

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<v Speaker 2>So intuitively listening to your body and how your body

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<v Speaker 2>is responding specifically to the food that you're eating.

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<v Speaker 1>And the stake obsession started after I had my brain surgery,

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<v Speaker 1>and I really truly believe it was because my body

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<v Speaker 1>knew how much blood oh I was going to be

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<v Speaker 1>losing on my period. Yeah, I've got it. Today, I've

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<v Speaker 1>literally changed my undies three times. My period undies, like

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<v Speaker 1>it's crazy, you guys would die, and how much blood

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<v Speaker 1>comes out like I'm surprised I'm not dizzy, but I

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<v Speaker 1>think because they eat so much red meat. Yeah, my

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<v Speaker 1>body knew what it needed to support me through this

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<v Speaker 1>period by being on this blood thinners. So really Yeah,

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<v Speaker 1>intuitively listening to it feels good for you. And if

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<v Speaker 1>you're not sure, it's trialing. Yeah, trial eating a certain

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<v Speaker 1>way of what you think you would enjoy for a

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<v Speaker 1>week and see how you feel. You might need to

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<v Speaker 1>make a couple of little alterations. For example, like I

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<v Speaker 1>used to love oats, but they never really felt good

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<v Speaker 1>on my body. For saying LEVI he feels so energized

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<v Speaker 1>from them. Wow, everyone's body is just so different. Yeah.

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<v Speaker 1>I know. For Steve, I feel so heavy on his time.

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<v Speaker 1>He hates them.

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<v Speaker 2>Even for me, Yeah, oats make my skin flare up,

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<v Speaker 2>so like I get so right gluten. Yeah, so that's

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<v Speaker 2>the one thing that has like the most impact on

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<v Speaker 2>my body.

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<v Speaker 1>I just stay wasting. Yeah. Yeah. And after I had

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<v Speaker 1>tarala All, I craved with oats and apparently it's really

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<v Speaker 1>good for breastfeeding. Oh wow. Yeah, So I ate oats

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<v Speaker 1>like in my postpartum period all the time, and then

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<v Speaker 1>I went off them again. So I just intuitively listen

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<v Speaker 1>to what your body needs. Yeah, that's cool.

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<v Speaker 2>Another thing for me I find to really help. And

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<v Speaker 2>this isn't just in terms of fitness, but this is

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<v Speaker 2>more like a mental health than anything. In order to

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<v Speaker 2>keep my mind clear. I feel the best when I'm

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<v Speaker 2>walking a minimum of three times a week, like a minimum,

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<v Speaker 2>And I'm talking like if I'm walking six days a week,

0:09:52.441 --> 0:09:54.481
<v Speaker 2>and maybe I give myself one day break even then

0:09:54.561 --> 0:09:55.961
<v Speaker 2>on a Sunday, I'm like, I want to go for

0:09:56.001 --> 0:09:58.961
<v Speaker 2>a walk because it makes me feel so much better

0:09:59.081 --> 0:10:02.081
<v Speaker 2>day to day because for whatever reason, if I'm not

0:10:02.081 --> 0:10:04.641
<v Speaker 2>getting enough sleep, like right now, you know, we've been

0:10:04.681 --> 0:10:06.721
<v Speaker 2>doing a lot, right, so I sleep spin a little

0:10:06.761 --> 0:10:08.921
<v Speaker 2>bit off and whatever. But if I'm making sure that

0:10:08.961 --> 0:10:11.681
<v Speaker 2>i'm walking, it allows me to keep my mind so

0:10:11.841 --> 0:10:14.681
<v Speaker 2>much more clear. My mind. I feel like I have clarity.

0:10:14.801 --> 0:10:17.241
<v Speaker 2>I feel like my thoughts feel a little bit more organized.

0:10:17.561 --> 0:10:20.121
<v Speaker 2>I also get to either get my feet in the sand,

0:10:20.201 --> 0:10:22.881
<v Speaker 2>I get to be near the ocean, fresh air on

0:10:22.921 --> 0:10:26.041
<v Speaker 2>my face, and something about being in the open air

0:10:26.641 --> 0:10:29.761
<v Speaker 2>is like so healing. Yeah, you know, especially when we're

0:10:29.881 --> 0:10:31.681
<v Speaker 2>cooped up all the time where it's spending a lot

0:10:31.681 --> 0:10:35.441
<v Speaker 2>of time inside working inside, like what I do training inside,

0:10:35.441 --> 0:10:38.961
<v Speaker 2>all those sorts of things, just having thirty minutes to

0:10:39.081 --> 0:10:41.561
<v Speaker 2>forty to an hour, whatever you can do. It doesn't

0:10:41.601 --> 0:10:44.241
<v Speaker 2>have to be a big thing, but just getting yourself

0:10:44.321 --> 0:10:47.921
<v Speaker 2>outside because especially at least for me, I'm prone to

0:10:47.921 --> 0:10:50.241
<v Speaker 2>having a lot of head noise, and so when I

0:10:50.281 --> 0:10:53.321
<v Speaker 2>do that, it seems to quiet that head noise a lot.

0:10:53.601 --> 0:10:56.081
<v Speaker 2>Even if you're feeling at the moment things feel heavy,

0:10:56.201 --> 0:10:58.321
<v Speaker 2>or you're going through a lot, or you're stretching a capacity,

0:10:58.601 --> 0:11:00.441
<v Speaker 2>you're doing more, you're doing.

0:11:00.361 --> 0:11:01.321
<v Speaker 1>Lots of things.

0:11:01.881 --> 0:11:04.881
<v Speaker 2>If you can incorporate a twenty minute walk per day

0:11:05.161 --> 0:11:07.481
<v Speaker 2>and it's a couple of times a week, watch the

0:11:07.521 --> 0:11:09.881
<v Speaker 2>difference in how you feel. Because it's been something that

0:11:09.881 --> 0:11:11.481
<v Speaker 2>has been so life changing for me.

0:11:11.681 --> 0:11:14.001
<v Speaker 1>It's so underrated. I feel like if you're listening and

0:11:14.001 --> 0:11:15.721
<v Speaker 1>you don't go for walks, you're like, oh, should I

0:11:15.721 --> 0:11:17.561
<v Speaker 1>go for a run or do a heavy, hardest session.

0:11:17.961 --> 0:11:20.161
<v Speaker 1>It is crazy what it does, not only physically for

0:11:20.201 --> 0:11:22.241
<v Speaker 1>your body. I really think it helps me stay oh

0:11:22.481 --> 0:11:25.041
<v Speaker 1>like a bit leaner all year round so much consistently,

0:11:25.441 --> 0:11:28.401
<v Speaker 1>but mentally and emotionally it does wonders. We've started doing

0:11:28.441 --> 0:11:30.881
<v Speaker 1>a little family walk after dinner a couple of times

0:11:30.921 --> 0:11:33.121
<v Speaker 1>a week. That's so nice. They say, it's amazing for

0:11:33.201 --> 0:11:35.441
<v Speaker 1>your digestive system as well to walk after you've eaten.

0:11:35.481 --> 0:11:37.841
<v Speaker 1>Even I it's ten minutes, but we just take Targo

0:11:37.961 --> 0:11:39.561
<v Speaker 1>up and down the street and Taler like sits in

0:11:39.601 --> 0:11:41.401
<v Speaker 1>the pram and has a little icy pole and Taj

0:11:41.481 --> 0:11:43.761
<v Speaker 1>rides his bike and it's a nice bonding time. But

0:11:43.801 --> 0:11:46.561
<v Speaker 1>it's also fresh air. It's a connection. It's more movement

0:11:47.121 --> 0:11:48.681
<v Speaker 1>like ties me over for my ten k steps a

0:11:48.721 --> 0:11:51.281
<v Speaker 1>day normally. It's just so nice. So even if you

0:11:51.321 --> 0:11:53.521
<v Speaker 1>start with that just ten fifteen minutes around the block,

0:11:53.841 --> 0:11:55.041
<v Speaker 1>incorporate walks daily