Speaker 1: Apogee Production. Welcome to the Sheep Risers Podcast. I'm actually
Speaker 1: and I'm Tiana. This podcast is.
Speaker 2: About female empowerment and encouraging you to be your biggest, boldest,
Speaker 2: and most authentic version of yourself.
Speaker 1: We help you shed the shame, grow to a new level.
Speaker 1: We're gonna laugh, cry, and talk about the topics everyone
Speaker 1: else is too afraid to talk about.
Speaker 2: Get ready for your next level of self. It's not
Speaker 2: about the quick fixes or how hard you can go
Speaker 2: in a short amount of time. It really is the
Speaker 2: longevity of it, because it doesn't matter what you do.
Speaker 2: If you're doing something only for a short period of time,
Speaker 2: for an intensity of four weeks, we can't sustain it
Speaker 2: long term. Like it's never going to be something that
Speaker 2: feels easy to stick to. When it comes to health,
Speaker 2: you really do need it to feel like it's something
Speaker 2: that's easy to sustain. Yeah, especially for the long haul.
Speaker 1: One hundred percent. And I'm all for discipline, but I
Speaker 1: also do think that you don't have to be as
Speaker 1: disciplined when you actually enjoy what you're doing. Yeah, like
Speaker 1: you actually want to do it, So you have to
Speaker 1: be like, oh, I've got to be disciplined and eat
Speaker 1: this food. I've got to be disciplined and go to
Speaker 1: that class. It's like, if you actually like what you're eating,
Speaker 1: it's much easier to just put that into your routine
Speaker 1: and that becomes your lifestyle, right, do you reckon?
Speaker 2: It's different as well. When you're trying to create a
Speaker 2: new habit. You have to be more intense with the
Speaker 2: discipline in the beginning because you're trying to build the habit.
Speaker 2: But then after what you're saying is so true because
Speaker 2: you love it so much, it becomes so integrated. Yeah,
Speaker 2: but you're like, oh, like, I know that, I'm not
Speaker 2: going to go back on my word and just not
Speaker 2: show up. You know, if I'm not being as disciplined now,
Speaker 2: it's just because maybe I'm being a little bit more
Speaker 2: lenient or a little bit more flaw I'm listening to
Speaker 2: my body. It's being a little bit more gentle on yourself.
Speaker 1: Love that.
Speaker 2: But the discipline is quite intense in the beginning, but
Speaker 2: then once you learn the habit, you don't rely on
Speaker 2: discipline as much.
Speaker 1: It's so true because you know you're integrated in it. Yes,
Speaker 1: it's so cool, So cool, isn't it. I love having
Speaker 1: a set schedule in place. If it is not in
Speaker 1: my schedule and my timetable for the week, it's not happening.
Speaker 1: So I make sure that I book in my training sessions.
Speaker 1: I know what time I'm training, I know what I'm training,
Speaker 1: who I'm training with Akau, who's picking who up, who's
Speaker 1: making her coffee. But we haven't locked in, and that
Speaker 1: is a part of our routine now. We absolutely love
Speaker 1: it because we push each other, we get to yap,
Speaker 1: we get to catch up, we talk about the podcast
Speaker 1: and all about big dreams and goals. It takes so
Speaker 1: many things that just make us feel so happy. And
Speaker 1: we had a PT session last week and holy we
Speaker 1: were so sore and it made us go maybe our
Speaker 1: training sessions were a bit chill, and I had that
Speaker 1: fleeting moment of like, oh, I should be pushing harder.
Speaker 1: Then I was like, no training just for me. It's
Speaker 1: so nice to just move my body, for us to
Speaker 1: hang out, for us to talk about the podcast like
Speaker 1: it really bills my cup. And then I go home
Speaker 1: to the kids and I'm in such a good energy
Speaker 1: and state for the rest of the day. So awesome.
Speaker 1: So having structure and scheduled in when I'm going to
Speaker 1: do it, and who I'm doing it with. I think
Speaker 1: for me has been an absolute game changer, because I
Speaker 1: was saying to the other day when I first had Tala,
Speaker 1: I really couldn't get into an exercise routine. I do
Speaker 1: a session here, a session there. I was walking lots.
Speaker 1: But I had a thought of like, oh my gosh,
Speaker 1: maybe I've lost my love for training. Was that just
Speaker 1: a younger version of myself. Yeah, and now I'm not
Speaker 1: obsessed with fitness, And I was like, damn, I really
Speaker 1: liked that version of me. I wish I was obsessed.
Speaker 1: And then once I got into a routine with you,
Speaker 1: and I started to drinking my training again and feeling
Speaker 1: like I was making progress and pushing harder and feeling motivated.
Speaker 1: Just having that structure. So that's my first tip is
Speaker 1: just to have something booked in and an accountability buddy
Speaker 1: to make it fun.
Speaker 2: God, it really does make all the difference. I've always
Speaker 2: been someone who is like trained by myself for the
Speaker 2: most part, and then when we started training together, I
Speaker 2: was like, I've been missing out this whole time.
Speaker 1: It's boring by yourself.
Speaker 2: Now I was like, I gotta want to go back now,
Speaker 2: I couldn't listened to anything on all yet with you.
Speaker 1: Yeah, and if we ever do train separately and we're like,
Speaker 1: how's the session here, how's al right?
Speaker 2: Yeah?
Speaker 1: And push hard yeah yeah.
Speaker 2: So something for me that has been really helpful with
Speaker 2: health and fitness and just overall life has been creating
Speaker 2: a set wake up time and it being conceived stint
Speaker 2: for the most part every single day, because at least
Speaker 2: in my own journey, it's been really hard where I've
Speaker 2: had inconsistent times where I wake up because then I'm
Speaker 2: constantly going up and down, up and down, up and down.
Speaker 2: Whereas when we train, I wake up at four twenty
Speaker 2: four fifteen. So every single day that's the timeframe that
Speaker 2: I wake up because when I do that, it's like
Speaker 2: my body knows this is when we're waking up, even
Speaker 2: though I still use an alarm and all the things,
Speaker 2: But creating that level of structure and that like non
Speaker 2: negotiable of me waking up early is almost my time
Speaker 2: before the world wakes up, you know. And I think
Speaker 2: when I was waking up at six seven eight o'clock
Speaker 2: years and years ago, I didn't feel like I had
Speaker 2: time to myself. I had to go straight into the day,
Speaker 2: and then there was like no time for myself, Whereas
Speaker 2: even though we are together in the mornings, it still
Speaker 2: feels like we're getting time before the rest of the
Speaker 2: world wakes up to do the things that we value,
Speaker 2: spend time together, be awake, and then it's like then
Speaker 2: my day starts from there, and it allows me to
Speaker 2: start my day in a really beautiful way. When I
Speaker 2: wake up at six clock or anytime later than that,
Speaker 2: I'm like, oh fuck, it feels like, you know, the
Speaker 2: whole day's gone, Like I've missed the whole morning schedule,
Speaker 2: because by now I would have been trained, ready, had
Speaker 2: breaking all done, and ready to go. So for me,
Speaker 2: this allows me to feel really accomplished before my day
Speaker 2: starts and allows me to really prioritize myself. Yeah, I
Speaker 2: think that's really important. So for anyone who's listening who
Speaker 2: maybe doesn't feel like you have their set wake up time,
Speaker 2: it's really beneficial and you'll notice the difference in yourself
Speaker 2: even straight away from having done that, that you feel
Speaker 2: good in some kind of structure.
Speaker 1: One hundred percent, I totally agree. Even when I don't
Speaker 1: have to get up at four twenty, my bodyclock naturally does.
Speaker 1: Like this morning, I was actually awake at four I
Speaker 1: am ready to go. Yeah, it's like your body is
Speaker 1: used to that, and you do. You feel like so
Speaker 1: accomplished and organized. And even I get a lot of
Speaker 1: my emails done before my team wakes up because I
Speaker 1: feel like I've cleaned all that they're ready to go
Speaker 1: for the day, rather than getting in being flustered, than
Speaker 1: trying to get on top of everything really quickly. I
Speaker 1: love starting my day like that. Oh, it's the best. Best.
Speaker 1: My next one is finding a way of eating that
Speaker 1: really suits you and that you really enjoy. I don't
Speaker 1: think there is a one size fits all, And I
Speaker 1: know a lot of fitness coaches and people in the
Speaker 1: health and fitness industry are so passionate about being a
Speaker 1: vegan or eating carnivore or counting your calories and counting
Speaker 1: your macros, and I didn't miss any of it. I
Speaker 1: think whatever someone chooses to follow is what feels right
Speaker 1: for them. It keeps them accountable and feels good for
Speaker 1: their body, good on them. For me, I like to
Speaker 1: eat an animal based diet at the moment ninety percent
Speaker 1: of the time. And I say that because, however, you
Speaker 1: eat once again, you get to make your own rules.
Speaker 1: So like, I feel best when I eat a high protein,
Speaker 1: meat basted diet, but I still love protein powder because
Speaker 1: it helps me with my cravings of sweet. I love
Speaker 1: clean trees, I love eating out. I still have that
Speaker 1: flexibility in there, but I know, majority of the time
Speaker 1: for me to feel my best, it's filling my body
Speaker 1: with high protein and meat just makes me feel so energized.
Speaker 1: If that's not for you, Like, I've got a girlfriend
Speaker 1: that's vegan. She feels incredible off eating mostly fruit, and
Speaker 1: she looks amazing, She feels amazing, she sleeps amazing, Her
Speaker 1: hormones are great. Like, find what works for you and
Speaker 1: what you actually enjoy so that you can stick to
Speaker 1: it long term.
Speaker 2: How do you feel when you eat more animal based
Speaker 2: diet versus how you've eaten differently in the past, Like,
Speaker 2: what's the difference in your energy levels of mindset?
Speaker 1: I was never a massive bread, rice and past a person,
Speaker 1: but I always incorporated into my diet because I was
Speaker 1: just like ate a bit of everything. Yeah, it was
Speaker 1: when I stopped eating it, I didn't realize how much
Speaker 1: more energy I got. And then I look back and
Speaker 1: I felt like in videos and photos, I can see
Speaker 1: I was a little bit more inflamed, Like I just
Speaker 1: looked a little bit more puffier. Yeah, and my digestive
Speaker 1: system is way better eating like this. So you want
Speaker 1: to add more fats? Yes, yeah, so much better for
Speaker 1: my body. I can just notice within my body, within
Speaker 1: my energy, everything just feels better. And if I ever
Speaker 1: have bread now or pasta, I enjoy it, but not
Speaker 1: as much as what I used to do, and I
Speaker 1: don't feel as good the next day. I will literally
Speaker 1: feel more heavy and slugg and it takes longer for
Speaker 1: my body to digest it. Yeah, so like while I
Speaker 1: choose that when it makes me feel like that, Yes,
Speaker 1: that affects how I show up.
Speaker 2: So intuitively listening to your body and how your body
Speaker 2: is responding specifically to the food that you're eating.
Speaker 1: And the stake obsession started after I had my brain surgery,
Speaker 1: and I really truly believe it was because my body
Speaker 1: knew how much blood oh I was going to be
Speaker 1: losing on my period. Yeah, I've got it. Today, I've
Speaker 1: literally changed my undies three times. My period undies, like
Speaker 1: it's crazy, you guys would die, and how much blood
Speaker 1: comes out like I'm surprised I'm not dizzy, but I
Speaker 1: think because they eat so much red meat. Yeah, my
Speaker 1: body knew what it needed to support me through this
Speaker 1: period by being on this blood thinners. So really Yeah,
Speaker 1: intuitively listening to it feels good for you. And if
Speaker 1: you're not sure, it's trialing. Yeah, trial eating a certain
Speaker 1: way of what you think you would enjoy for a
Speaker 1: week and see how you feel. You might need to
Speaker 1: make a couple of little alterations. For example, like I
Speaker 1: used to love oats, but they never really felt good
Speaker 1: on my body. For saying LEVI he feels so energized
Speaker 1: from them. Wow, everyone's body is just so different. Yeah.
Speaker 1: I know. For Steve, I feel so heavy on his time.
Speaker 1: He hates them.
Speaker 2: Even for me, Yeah, oats make my skin flare up,
Speaker 2: so like I get so right gluten. Yeah, so that's
Speaker 2: the one thing that has like the most impact on
Speaker 2: my body.
Speaker 1: I just stay wasting. Yeah. Yeah. And after I had
Speaker 1: tarala All, I craved with oats and apparently it's really
Speaker 1: good for breastfeeding. Oh wow. Yeah, So I ate oats
Speaker 1: like in my postpartum period all the time, and then
Speaker 1: I went off them again. So I just intuitively listen
Speaker 1: to what your body needs. Yeah, that's cool.
Speaker 2: Another thing for me I find to really help. And
Speaker 2: this isn't just in terms of fitness, but this is
Speaker 2: more like a mental health than anything. In order to
Speaker 2: keep my mind clear. I feel the best when I'm
Speaker 2: walking a minimum of three times a week, like a minimum,
Speaker 2: And I'm talking like if I'm walking six days a week,
Speaker 2: and maybe I give myself one day break even then
Speaker 2: on a Sunday, I'm like, I want to go for
Speaker 2: a walk because it makes me feel so much better
Speaker 2: day to day because for whatever reason, if I'm not
Speaker 2: getting enough sleep, like right now, you know, we've been
Speaker 2: doing a lot, right, so I sleep spin a little
Speaker 2: bit off and whatever. But if I'm making sure that
Speaker 2: i'm walking, it allows me to keep my mind so
Speaker 2: much more clear. My mind. I feel like I have clarity.
Speaker 2: I feel like my thoughts feel a little bit more organized.
Speaker 2: I also get to either get my feet in the sand,
Speaker 2: I get to be near the ocean, fresh air on
Speaker 2: my face, and something about being in the open air
Speaker 2: is like so healing. Yeah, you know, especially when we're
Speaker 2: cooped up all the time where it's spending a lot
Speaker 2: of time inside working inside, like what I do training inside,
Speaker 2: all those sorts of things, just having thirty minutes to
Speaker 2: forty to an hour, whatever you can do. It doesn't
Speaker 2: have to be a big thing, but just getting yourself
Speaker 2: outside because especially at least for me, I'm prone to
Speaker 2: having a lot of head noise, and so when I
Speaker 2: do that, it seems to quiet that head noise a lot.
Speaker 2: Even if you're feeling at the moment things feel heavy,
Speaker 2: or you're going through a lot, or you're stretching a capacity,
Speaker 2: you're doing more, you're doing.
Speaker 1: Lots of things.
Speaker 2: If you can incorporate a twenty minute walk per day
Speaker 2: and it's a couple of times a week, watch the
Speaker 2: difference in how you feel. Because it's been something that
Speaker 2: has been so life changing for me.
Speaker 1: It's so underrated. I feel like if you're listening and
Speaker 1: you don't go for walks, you're like, oh, should I
Speaker 1: go for a run or do a heavy, hardest session.
Speaker 1: It is crazy what it does, not only physically for
Speaker 1: your body. I really think it helps me stay oh
Speaker 1: like a bit leaner all year round so much consistently,
Speaker 1: but mentally and emotionally it does wonders. We've started doing
Speaker 1: a little family walk after dinner a couple of times
Speaker 1: a week. That's so nice. They say, it's amazing for
Speaker 1: your digestive system as well to walk after you've eaten.
Speaker 1: Even I it's ten minutes, but we just take Targo
Speaker 1: up and down the street and Taler like sits in
Speaker 1: the pram and has a little icy pole and Taj
Speaker 1: rides his bike and it's a nice bonding time. But
Speaker 1: it's also fresh air. It's a connection. It's more movement
Speaker 1: like ties me over for my ten k steps a
Speaker 1: day normally. It's just so nice. So even if you
Speaker 1: start with that just ten fifteen minutes around the block,
Speaker 1: incorporate walks daily