WEBVTT - 256. Flashback Friday - Simple Health Swaps That Actually Stick

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

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

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<v Speaker 2>And encouraging you to be your biggest, boldest, and most

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<v Speaker 2>authentic version of yourself.

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<v Speaker 1>We'd 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.

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<v Speaker 1>Let's get into it. We're just gonna go point that

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<v Speaker 1>I've got down, a point that you've got down, and

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<v Speaker 1>just nut out how we sustain and maintain a really

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<v Speaker 1>healthy lifestyle to not only like look our best, but

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<v Speaker 1>feel my best as well.

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<v Speaker 2>What you were saying before is very important as well.

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<v Speaker 2>It's not about the quick fixes or how hard you

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<v Speaker 2>can go in a short amount of time. It really

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<v Speaker 2>is the longevity of it, because it doesn't matter what

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<v Speaker 2>you do. If you're doing something only for a short

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<v Speaker 2>period of time, for an intensity of four weeks, we

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<v Speaker 2>can't sustain it long term. Like it's never going to

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<v Speaker 2>be something that feels easy to stick to. When it

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<v Speaker 2>comes to health, you really do need it to feel

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<v Speaker 2>like it's something that's easy to sustain. Yeah, especially for

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<v Speaker 2>the long haul one hundred percent. And I'm all for discipline,

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<v Speaker 2>but I also do think that you don't have to

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<v Speaker 2>be as disciplined when you actually enjoy what you're doing.

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<v Speaker 1>Yeah, like you actually want to do it. Yeah, it's

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<v Speaker 1>not something you have to be like, Oh, I've got

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

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<v Speaker 1>be disciplined and go to that class. It's like, if

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<v Speaker 1>you actually like what you're eating, it's much easier to

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<v Speaker 1>just put that into your routine and that becomes your lifestyle, right,

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<v Speaker 1>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. Yes,

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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 2>Love that, but the discipline is quite intense in the beginning.

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

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<v Speaker 2>on discipline as much. It's so true because you know

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<v Speaker 2>you're integrated them.

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

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

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<v Speaker 1>in my schedule and my timetable for the week, it's

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<v Speaker 1>not happening. So I make sure that I book in

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

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<v Speaker 1>know what I'm training, who I'm training with Akau, who's

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<v Speaker 1>picking who up, who's making her coffee? But we haven't

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<v Speaker 1>locked in, and that is a part of our routine now.

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<v Speaker 1>We absolutely love it because we push each other. We

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<v Speaker 1>get to yap, we get to catch up, we talk

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<v Speaker 1>about the podcast. It's all about big dreams and goals.

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<v Speaker 1>It takes so many things that just make us feel

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<v Speaker 1>so happy. And we had a PT session last week

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<v Speaker 1>and holy we were so sore and it made us

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<v Speaker 1>go maybe our training sessions were a bit chill, and

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<v Speaker 1>I had that fleeting moment of like, oh, I should

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<v Speaker 1>be pushing harder. Then I was like, no, training just

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<v Speaker 1>for me. It's so nice to just move my body,

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

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<v Speaker 1>the podcast like it really bills my cup, and then

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<v Speaker 1>I go home to the kids and I'm in such

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<v Speaker 1>a good energy state for the rest of the day.

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<v Speaker 1>So awesome. So having structure and scheduled in when I'm

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<v Speaker 1>going to do it and who I'm doing it with,

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<v Speaker 1>I think for me has been an absolute game changer.

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<v Speaker 1>So I was saying to the other day, when I

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<v Speaker 1>first had Tala, I really couldn't get into an exercise routine.

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

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<v Speaker 1>walking lots. But I had a thought of like, oh

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

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<v Speaker 1>that just a younger version of myself and now I'm

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<v Speaker 1>not obsessed with fitness? And I was like, damn, I

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<v Speaker 1>really 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 drinking my training again and feeling like

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<v Speaker 1>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. Now.

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<v Speaker 2>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.

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<v Speaker 1>Yet with you. Yeah, and if we ever do train separately,

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<v Speaker 1>like how's the session here, how's alright? Yeah? And push

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<v Speaker 1>hard yeah, disordered? 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, it just overall life has been creating

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<v Speaker 2>a set wake up time and it being consistent for

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

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

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

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<v Speaker 2>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 time frame

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

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

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<v Speaker 2>Even 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

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<v Speaker 2>day and then there was like no time for myself.

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

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

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<v Speaker 2>the 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. Yeah, And it allows me

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

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<v Speaker 2>I wake up at six o'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 breaky,

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

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

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

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

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<v Speaker 2>doesn't feel like you have a 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 that's the best.

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<v Speaker 1>The best. My next one is finding a way of

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<v Speaker 1>eating that really suits you and that you really enjoy.

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<v Speaker 1>I don't think there is a one size fits all,

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<v Speaker 1>And I know a lot of fitness coaches and people

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<v Speaker 1>in the health and fitness industry are so passionate about

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<v Speaker 1>being a vegan or eating carnivore, or counting your calories

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

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

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

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

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

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

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<v Speaker 1>you 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

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

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

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<v Speaker 1>love clean trees, I love eating. 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 fuind 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 agy 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 puffy. 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, and I don't

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<v Speaker 1>feel as good. The next day. I will literally feel

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<v Speaker 1>more heavy and sluggish and it takes longer for my

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<v Speaker 1>body to digest it. Yeah, So I'm like, why would

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<v Speaker 1>I 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 it's intuitively listening to your body and how your

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<v Speaker 2>body 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. Yeah, but say LEVI, he feels so

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

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<v Speaker 1>I know for Steve they 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 rice.

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<v Speaker 1>It's gluten.

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<v Speaker 2>Yeah, so that's the one thing that has like the

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<v Speaker 2>most impact on 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>taraler 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, yeah,

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<v Speaker 1>listen 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,

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<v Speaker 2>and maybe I give myself one day break even then

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<v Speaker 2>on a Sunday, I'm like, I want to go for

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<v Speaker 2>a walk because it makes me feel so much better

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<v Speaker 2>day to day because for whatever reason, if I'm not

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<v Speaker 2>getting enough sleep, like right now, you know, we've been

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<v Speaker 2>doing a lot, right, so I sleep has been a

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<v Speaker 2>little bit off and whatever. But if I'm making sure

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<v Speaker 2>that i'm walking, it allows me to keep my mind

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<v Speaker 2>so much more clear.

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<v Speaker 1>My mind.

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<v Speaker 2>I feel like I have clarity, I feel like my

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<v Speaker 2>thoughts feel a little bit more organized.