WEBVTT - Kic’s Laura & Steph on making 2025 your fittest yet 0:00:00.160 --> 0:00:02.920 Hello, dear Healthy Ish family. Happy day. Hope you are 0:00:02.920 --> 0:00:06.320 having a brilliant one. I am Felicity Harley. Oh today's 0:00:06.360 --> 0:00:09.240 EP is a goodie if I do say so myself. 0:00:09.280 --> 0:00:13.480 We have two fantastic guests joining us from their HQ 0:00:13.560 --> 0:00:16.959 in Melbourne. Laura Henshaw and Steph Claire Smith are the 0:00:17.000 --> 0:00:20.560 wellness moguls who disrupted the fitness industry by building a 0:00:20.560 --> 0:00:25.560 community with acceptance, body positivity and connection at its heart. Look, 0:00:25.640 --> 0:00:28.920 I know you love these women and admire them as 0:00:29.040 --> 0:00:32.160 I do. The female founders of Kick have joined forces 0:00:32.159 --> 0:00:34.559 with Body and Soul to launch our Health of the 0:00:34.680 --> 0:00:37.320 Nation campaign for twenty twenty five. We're going to hear 0:00:37.320 --> 0:00:40.800 more about that today, but also they share their advice 0:00:40.960 --> 0:00:46.440 and their personal experience on creating lasting and sustainable habits. 0:00:46.840 --> 0:00:49.239 They also share their tips on how to find the 0:00:49.280 --> 0:01:08.120 motivation you need for your fittest year yet. Steph Laura, 0:01:08.240 --> 0:01:10.880 welcome back to Healthy Ish. How are you both. 0:01:11.959 --> 0:01:14.160 Very well and we're very honored to be back. 0:01:14.200 --> 0:01:14.959 Thank you for having us. 0:01:15.040 --> 0:01:17.280 Yeah, happy, It's my first interview of the year, So 0:01:17.600 --> 0:01:18.080 there we go. 0:01:18.640 --> 0:01:20.680 It's always that thing when you get back to working, 0:01:20.840 --> 0:01:22.920 jam might be halfway through or even later in Jen 0:01:23.040 --> 0:01:25.240 but you still want to say happy years of those Yeahn't. 0:01:25.360 --> 0:01:25.920 Is that weird? 0:01:26.200 --> 0:01:30.840 I mean we are nearly weird share impiness. Anyway, let's 0:01:30.880 --> 0:01:33.680 talk about this exciting Health of the Nation campaign. You've 0:01:33.760 --> 0:01:36.759 joined forces with Body and Soul. Why is this important 0:01:36.800 --> 0:01:37.639 to you both? 0:01:38.319 --> 0:01:38.479 Oh? 0:01:38.600 --> 0:01:40.200 I mean for us, we just think it could be 0:01:40.200 --> 0:01:40.759 more aligned. 0:01:41.640 --> 0:01:43.640 So us so keep We're all about making health and 0:01:43.680 --> 0:01:46.280 fitness more accessible, sustainable and enjoyable. 0:01:46.840 --> 0:01:47.800 But partnering with. 0:01:47.800 --> 0:01:49.560 Health with the Nation just means that we can do 0:01:49.600 --> 0:01:53.000 that at such a larger scale, reaching Ausis and such 0:01:53.000 --> 0:01:57.320 a nationwide scale, which is so exciting. There's a lot 0:01:57.360 --> 0:02:00.560 of information out there and a lot of misinformation and 0:02:00.600 --> 0:02:02.520 we like to kind of cut through the noise and 0:02:02.560 --> 0:02:04.880 make sure that you get the information you can trust. 0:02:05.960 --> 0:02:08.240 And I think when it comes to fitness and movement, 0:02:08.360 --> 0:02:13.519 it's all about small, sustainable habits and making those changes slowly. 0:02:14.360 --> 0:02:16.760 So we want people to focus on how fitness makes 0:02:16.800 --> 0:02:19.239 them feel, not how it makes them look. And we're 0:02:19.280 --> 0:02:21.920 really excited to be able to do that alongside Health 0:02:21.919 --> 0:02:22.400 of the Nation. 0:02:22.760 --> 0:02:23.560 To ensure that. 0:02:23.520 --> 0:02:27.160 Ossie's making sure that their worth is not what their 0:02:27.200 --> 0:02:28.799 weight is. It's much more than. 0:02:28.639 --> 0:02:32.160 That, absolutely, amen, or what they look like? What about 0:02:32.160 --> 0:02:33.560 that for you? What does it mean to you? 0:02:34.440 --> 0:02:34.600 Oh? 0:02:34.720 --> 0:02:35.600 I I mean so much. 0:02:35.639 --> 0:02:38.079 I think as they've said, it's the scale of being 0:02:38.120 --> 0:02:38.600 able to help. 0:02:38.600 --> 0:02:41.920 Because when we started Kick for both of us in. 0:02:42.560 --> 0:02:46.239 Time is a tiny habit back was that by the way, twenty. 0:02:46.040 --> 0:02:49.720 Fifteen was the official start. So we've almost been years. 0:02:50.240 --> 0:02:50.800 Ten years. 0:02:50.840 --> 0:02:53.080 Yeah, I mean it's amazing when you look back, it 0:02:53.120 --> 0:02:55.800 doesn't it feels like one hundred but also one Yeah. 0:02:56.440 --> 0:02:59.000 The same time, I think for us when we think 0:02:59.040 --> 0:03:01.280 back of you know, why we started Kick. 0:03:01.480 --> 0:03:04.440 Obviously we both went through I shouldn't say obviously. I'm 0:03:04.440 --> 0:03:06.160 sure there were people that will have no idea, they 0:03:06.320 --> 0:03:07.880 never a should people know us story. 0:03:07.919 --> 0:03:10.639 But when we started, we both went through our kind 0:03:10.680 --> 0:03:15.320 of own journey with body dysmorphia and having to kind 0:03:15.320 --> 0:03:19.600 of rebuild our relationship with ourselves but also wellness. But 0:03:19.680 --> 0:03:22.440 before that, Steph and I grew up in a very 0:03:22.440 --> 0:03:25.040 privileged environment where we were empowered with tools on how 0:03:25.040 --> 0:03:28.560 to move our body, trying different things, experimenting with different 0:03:28.560 --> 0:03:31.680 workout types through sports was a great experience in school 0:03:31.720 --> 0:03:33.959 for both of us. We know that we are like 0:03:34.120 --> 0:03:35.960 there are a lot of people that that isn't their 0:03:36.040 --> 0:03:38.920 experience that they have. We also grew up understanding how 0:03:38.960 --> 0:03:41.560 to eat well, what healthy food was, how to cook, 0:03:41.840 --> 0:03:44.000 how to look after our mind, all of these things 0:03:44.000 --> 0:03:46.360 that are very very important in helping us lead a 0:03:46.440 --> 0:03:49.080 healthy lifestyle and feeling good because that's what it's about. 0:03:49.120 --> 0:03:51.000 And I think for both of us in. 0:03:51.040 --> 0:03:54.240 Completely losing that when we went down a path of 0:03:54.320 --> 0:03:59.040 comparison and really, as Steph kind of said before speaking 0:03:59.040 --> 0:04:02.440 about weight like our was our worst and that was 0:04:02.560 --> 0:04:04.880 due to Bodes being in the modeling industry, but also 0:04:05.080 --> 0:04:08.200 social media really exacerbating it. And we've seen in some 0:04:08.280 --> 0:04:10.840 of the data that's come out from the study from 0:04:10.840 --> 0:04:14.720 Alpath the nation that especially within the with gen zs, 0:04:14.880 --> 0:04:18.680 their motivation for working out, very sadly is body image 0:04:18.680 --> 0:04:20.640 and looks, and I think that speaks a lot to 0:04:20.680 --> 0:04:23.880 the pressure of social media. So for us in being 0:04:23.920 --> 0:04:28.520 able to rebuild that relationship and then starting kick when 0:04:28.560 --> 0:04:31.080 we did back in twenty fifteen, a big part of 0:04:31.120 --> 0:04:34.240 that was because we knew that not everyone grew up 0:04:34.279 --> 0:04:36.200 with that privilege of knowing, you know, how to move 0:04:36.240 --> 0:04:39.480 their bodies, especially for people that come out of high school, 0:04:39.640 --> 0:04:43.080 you don't have that weekly sport in your calendar, what 0:04:43.200 --> 0:04:43.560 do you do? 0:04:43.640 --> 0:04:45.040 Where do you start? How do you know? 0:04:45.120 --> 0:04:48.120 And especially if it's been something where you've felt and 0:04:48.200 --> 0:04:50.080 even for both of us, like, confidence is such a 0:04:50.080 --> 0:04:51.880 big thing when it comes to moving your body. Like 0:04:52.160 --> 0:04:54.599 we own a health and wellness brand, and I still 0:04:54.640 --> 0:04:57.240 walk into the gym and think, oh my goodness, who 0:04:57.320 --> 0:04:58.680 am I to be here? I don't know how to 0:04:58.760 --> 0:05:00.800 use it? Is everyone looking at it? So we know that, 0:05:01.320 --> 0:05:03.560 you know, is everyone looking at me? We know that people. 0:05:03.960 --> 0:05:07.039 That's something that we kind of a lot of people 0:05:07.080 --> 0:05:09.960 struggle with and that's why we started kick is because 0:05:09.960 --> 0:05:13.040 we wanted to empower as many people as possible with 0:05:13.200 --> 0:05:16.000 the tools to live a healthy lifestyle in their way, 0:05:16.120 --> 0:05:18.960 which is why we have fifteen different workout types, so 0:05:18.960 --> 0:05:22.760 many different trainers, different programs, you know, recipes, et cetera. 0:05:22.880 --> 0:05:25.440 Because we know there's not one size fix all approach 0:05:25.520 --> 0:05:27.880 and it's really important to experiment with you know, what 0:05:28.000 --> 0:05:30.200 you might like or what you don't will help with 0:05:30.320 --> 0:05:34.320 motivation and so when the opportunity, but of course as well, 0:05:34.360 --> 0:05:37.080 in that without all of the bullshit around diet culture, 0:05:37.160 --> 0:05:38.839 so when you come into the app We don't have 0:05:38.920 --> 0:05:41.159 before and after photos. We don't get you to weigh yourself. 0:05:41.200 --> 0:05:45.520 There's no transformation photos. There's no you know, measuring your 0:05:45.640 --> 0:05:48.800 arms to see how much you can lose off your arms. 0:05:48.800 --> 0:05:52.560 All of those things that take away from the real 0:05:52.720 --> 0:05:55.159 kind of essence of why we should be moving our bodies, 0:05:55.200 --> 0:05:58.320 which is for how we feel, and that is how 0:05:58.320 --> 0:06:00.960 you build sustainable, healthy habits, and so to be able 0:06:00.960 --> 0:06:03.360 to do it with body and soul and with health 0:06:03.400 --> 0:06:06.120 of the nation at this scale is like, I think 0:06:06.320 --> 0:06:08.560 we hadn't told ourselves back in twenty fifteen when we 0:06:08.600 --> 0:06:11.240 started that we'd have this opportunity to be like no, 0:06:11.320 --> 0:06:13.960 like wouldn't believe it, So it's really special. 0:06:14.000 --> 0:06:17.240 We're well done now. As part of the campaign, there 0:06:17.279 --> 0:06:20.279 was a report done. About three thousand odd women and 0:06:20.320 --> 0:06:23.599 men took part in this and they found some really 0:06:23.600 --> 0:06:27.240 interesting findings and perhaps I mean I found someone really 0:06:27.240 --> 0:06:30.920 concerning and some inspiring. Were there any that surprised you 0:06:31.200 --> 0:06:33.400 around fitness specifically. 0:06:33.560 --> 0:06:35.360 I wouldn't say too surprising. 0:06:35.440 --> 0:06:37.599 I mean, we obviously speak to about community and the 0:06:37.600 --> 0:06:40.960 bader community in the space often, so a lot of 0:06:40.960 --> 0:06:42.040 it wasn't too surprising. 0:06:42.240 --> 0:06:44.120 I think the point that Laura brought up earlier. 0:06:44.160 --> 0:06:47.600 Though with gen zs a lot of them coming through 0:06:47.600 --> 0:06:49.680 with body image. I think that just speaks volume to 0:06:50.120 --> 0:06:53.159 social media and the impact that that can have on 0:06:53.279 --> 0:06:56.000 people's body image and everything, and so I think that 0:06:56.120 --> 0:06:59.279 was quite telling and upsetting for us. I think for 0:06:59.520 --> 0:07:02.239 millennial a lot of us have kind of moved through 0:07:02.279 --> 0:07:05.000 that era of you know, wanting to be as skinny 0:07:05.000 --> 0:07:08.000 as possible and nothing tastes as good as skinny feels, 0:07:08.000 --> 0:07:10.680 et cetera. That toxic messaging that we grew up with, 0:07:11.240 --> 0:07:13.680 and we've moved on to focusing on a mental health 0:07:13.680 --> 0:07:17.400 and a physical health, which is awesome to prioritize. And 0:07:17.440 --> 0:07:20.520 then we saw that gen X's was around weight management, 0:07:20.600 --> 0:07:23.040 which kind of is no surprise when it comes to 0:07:23.200 --> 0:07:26.360 the messaging that they also grew up with in the media. 0:07:26.720 --> 0:07:29.000 And then boomers have kind of got it right with longevity, 0:07:29.120 --> 0:07:32.000 and maybe that comes with age and realizing, you. 0:07:31.960 --> 0:07:35.720 Know, it's much less exactly exactly. 0:07:35.800 --> 0:07:38.120 But I think it is really interesting to see the 0:07:38.120 --> 0:07:41.920 different motivators behind each generation. But I think obviously with 0:07:41.960 --> 0:07:44.880 what we're trying to do, we're hoping to ensure that 0:07:44.960 --> 0:07:48.520 no matter someone's age, that their why is less focused 0:07:48.520 --> 0:07:50.760 on the way that they look and much more about 0:07:50.800 --> 0:07:51.440 how they feel. 0:07:51.960 --> 0:07:54.400 Well, let's pick up on that why, because one piece 0:07:54.440 --> 0:07:56.680 of advice I think with you, Steph, you told our 0:07:56.680 --> 0:08:00.480 print edition was one way to get your motive and 0:08:00.520 --> 0:08:02.840 consistency and build these habits that so many of us 0:08:02.840 --> 0:08:06.360 struggle with is finding your why and using it as fuel. 0:08:07.160 --> 0:08:09.440 Perhaps talk to us about this, like, what is your why? 0:08:09.520 --> 0:08:12.400 How do we find it? If we have it, how 0:08:12.440 --> 0:08:14.960 do we turn it into you know, the motivation and 0:08:14.960 --> 0:08:16.840 consistency that so many of us struggle with. 0:08:17.400 --> 0:08:18.000 Yeah, totally. 0:08:18.080 --> 0:08:19.800 I think first of all, I want to acknowledge that 0:08:20.000 --> 0:08:22.920 for a lot of us, within working out our why, 0:08:23.680 --> 0:08:25.840 a lot of people are going to have some sort 0:08:25.840 --> 0:08:29.320 of esthetic come to mind because we all have insecurities. 0:08:29.360 --> 0:08:32.640 That's totally normal. We're taught to want to shrink ourselves 0:08:32.679 --> 0:08:34.920 or fix ourselves. So it's not anyone's fault that that 0:08:35.000 --> 0:08:37.040 comes up when you think about why I want to exercise, 0:08:37.679 --> 0:08:40.320 And it's also okay if that's still lingering on in 0:08:40.360 --> 0:08:42.760 the background, But what's important is trying to find the 0:08:42.880 --> 0:08:46.960 otherwise that that are more important, And I suppose speaks 0:08:47.000 --> 0:08:50.360 that longevity of a sustainable approach to health and wellness, 0:08:50.440 --> 0:08:53.120 because when we speak to our community who have gone 0:08:53.160 --> 0:08:55.439 through phases, and we were the same as well, where 0:08:55.559 --> 0:08:57.839 their why was solely focused on the way that they 0:08:57.920 --> 0:09:01.400 looked they were just never get to that goal, or 0:09:01.440 --> 0:09:04.280 even if they did get to that physical goal, and 0:09:04.400 --> 0:09:06.720 maybe it was a weight or a measurement or something, 0:09:07.000 --> 0:09:09.880 they still weren't happy with themselves and they still wanted 0:09:09.880 --> 0:09:10.520 to do more. 0:09:10.880 --> 0:09:11.880 And because of that. 0:09:11.880 --> 0:09:15.120 Drive, it can be really unmotivating as well if you 0:09:15.160 --> 0:09:17.920 don't actually get there or you're not losing that last 0:09:17.960 --> 0:09:20.040 five and there's a reason why it's the last five, 0:09:20.160 --> 0:09:23.280 you know, it's the five that we fluctuate, particularly as women, 0:09:23.559 --> 0:09:26.080 which is completely normal and totally healthy, and to lose 0:09:26.120 --> 0:09:28.520 that you have to go into some pretty unhealthy habits 0:09:28.520 --> 0:09:29.000 to get there. 0:09:29.040 --> 0:09:32.120 So I think it can be really unmotivating though, if 0:09:32.160 --> 0:09:32.760 your main. 0:09:32.600 --> 0:09:34.640 Focus is getting to a physical goal and then you 0:09:34.679 --> 0:09:36.240 feel like you're not reaching it, it's like, oh why 0:09:36.280 --> 0:09:39.400 am I even bothering and give up all together? And 0:09:39.440 --> 0:09:41.520 so if you're focusing on other things that can help 0:09:42.000 --> 0:09:44.520 on those days, particularly when the insecurity is allowed in 0:09:44.520 --> 0:09:47.760 your head. But it's also because when we're focusing on 0:09:47.800 --> 0:09:50.280 our aesthetics a lot of the time, our workouts can 0:09:50.360 --> 0:09:53.640 become punishments, so we're not necessarily finding movement that makes 0:09:53.679 --> 0:09:56.240 us feel good. We're finding movement that maybe burns the 0:09:56.240 --> 0:09:58.800 most calories or like, I don't know, it just makes 0:09:58.800 --> 0:10:02.520 you feel like you've worked up t the box exactly. 0:10:02.760 --> 0:10:03.880 And then that. 0:10:03.800 --> 0:10:06.000 Can be super unmotivating too, because it means that when 0:10:06.000 --> 0:10:08.040 the next workout is coming along, you're dreading it before 0:10:08.080 --> 0:10:10.600 it's even begun instead of looking forward to it. 0:10:10.760 --> 0:10:13.520 Or you know, when you find movement that you enjoy, 0:10:13.640 --> 0:10:14.000 it's not. 0:10:13.960 --> 0:10:16.160 To say that every day, you know, we've found movement 0:10:16.160 --> 0:10:18.559 that we enjoy, but it's not to say that every 0:10:18.640 --> 0:10:20.199 day we're like super pumped. 0:10:19.880 --> 0:10:21.280 Again the gym, we'll go for a run. 0:10:21.440 --> 0:10:24.480 Like, motivation is still hard to come by sometimes, but 0:10:24.520 --> 0:10:28.199 I think finding your why and that being the fuel 0:10:28.200 --> 0:10:30.640 and it being outside of what you look like is 0:10:31.080 --> 0:10:34.280 a really really important one. If you want to sustain. 0:10:34.080 --> 0:10:37.360 What's your wife then stiff Does it change? Is it? 0:10:37.400 --> 0:10:41.080 I mean during pregnancy does it shift? How does what 0:10:41.240 --> 0:10:42.000 happens to it? 0:10:42.559 --> 0:10:42.760 Yeah? 0:10:42.840 --> 0:10:43.200 Totally. 0:10:43.240 --> 0:10:45.360 I think since being a mom like my wife is 0:10:45.400 --> 0:10:48.400 definitely more so on longevity, like being there for my 0:10:48.480 --> 0:10:51.200 kids and hopefully their kids and everything like that, Like 0:10:51.240 --> 0:10:52.160 that's super important. 0:10:52.160 --> 0:10:55.240 But I think on the daily I am a much more. 0:10:55.120 --> 0:10:58.800 Energized and happier person when I've got movement within my routine, 0:10:58.920 --> 0:11:03.080 Like I see, it affects my mental health so so much. 0:11:03.160 --> 0:11:04.160 So that's my. 0:11:04.240 --> 0:11:07.040 Kind of daily motivator for sure. But as you said, 0:11:07.080 --> 0:11:09.400 like during pregnancy, I think what's important for me. I 0:11:09.520 --> 0:11:12.000 was fortunate enough to keep up some movement, mobility and 0:11:12.040 --> 0:11:14.400 strength in my first pregnancy, and I think it really 0:11:14.400 --> 0:11:17.840 helps me with my birth and then you know, rebuilding 0:11:17.840 --> 0:11:22.080 my muscle strength and everything when returning to exercise later as. 0:11:21.960 --> 0:11:23.520 Well, Like I think it helped with all of that. 0:11:23.640 --> 0:11:25.520 So that's also keeping you that demanded this time. 0:11:25.760 --> 0:11:28.360 Now, Laura, a lot of us know your why, well 0:11:28.480 --> 0:11:29.199 is he why to run? 0:11:29.320 --> 0:11:30.040 Like, talk to us. 0:11:29.960 --> 0:11:32.160 About your why because I also think part of why 0:11:32.200 --> 0:11:36.040 I is also setting some sort of goal or aspiration 0:11:36.160 --> 0:11:38.079 or something you want to hit because that also gets 0:11:38.080 --> 0:11:40.400 you out of bed. So talk to us about how 0:11:40.480 --> 0:11:43.520 your wife fits in with all your amazing marathons that 0:11:43.559 --> 0:11:45.560 you have run and intend to run. 0:11:45.800 --> 0:11:48.000 So when I was training for the new York Marathon. 0:11:48.480 --> 0:11:51.040 I obviously had the goal of you know, wanting to 0:11:51.120 --> 0:11:54.400 run the full forty two kilometer distance, which other was 0:11:54.520 --> 0:11:57.800 so grateful to be able to do. But the reason 0:11:57.960 --> 0:12:00.560 I did the marathon, and my why in doing that 0:12:00.679 --> 0:12:03.360 actually wasn't to tike a marathon off kind of off 0:12:03.400 --> 0:12:06.199 my list. It was because I have put my health 0:12:06.520 --> 0:12:09.480 second to everything for such a long time. Which the 0:12:09.559 --> 0:12:11.439 irony that we run a health of bosus that where 0:12:11.480 --> 0:12:14.559 here telling people, you know, preaching, but you know I wasn't. 0:12:14.920 --> 0:12:16.840 What's the saying do as I say, but don't say 0:12:16.840 --> 0:12:17.200 as I do? 0:12:18.520 --> 0:12:18.960 Totally? 0:12:19.240 --> 0:12:23.559 But yeah, that for me, I was in twenty twenty 0:12:23.559 --> 0:12:26.280 three in particular, I was almost injured for the entire year. 0:12:26.320 --> 0:12:28.400 I think I spent about five to six months injured. 0:12:28.400 --> 0:12:30.760 I had a buil bulge disc in my back. I 0:12:30.920 --> 0:12:34.360 just continued to I was definitely burnt out. I was 0:12:34.400 --> 0:12:37.400 not putting myself first. Every my workout was the first. 0:12:37.120 --> 0:12:40.360 Thing to go. I wasn't prioritizing my physio, for. 0:12:40.280 --> 0:12:43.240 Example, was for me very important in rebuilding back from 0:12:43.240 --> 0:12:46.320 my injury. But I every time there'd be a meeting 0:12:46.360 --> 0:12:47.600 that went on top of it, and I was like, oh, 0:12:47.600 --> 0:12:49.800 I just can't make it, like push myself to. 0:12:49.720 --> 0:12:53.480 The bottom of the list. And so in doing the marathon, 0:12:53.559 --> 0:12:54.480 in saying yes. 0:12:54.280 --> 0:12:56.040 To it, I knew that I had to say yes 0:12:56.040 --> 0:12:58.280 to myself because there is no way. I mean, I've 0:12:58.280 --> 0:13:01.240 seen like some young guys wrought being marathonist, but I 0:13:01.280 --> 0:13:03.880 actually I don't think that's, you know, a great way, 0:13:04.840 --> 0:13:07.040 because you're going to be injured and feel shogging for 0:13:07.080 --> 0:13:07.439 such a. 0:13:07.360 --> 0:13:09.439 Long time look good on social media but not good 0:13:09.480 --> 0:13:11.480 for you, but exactly not going to. 0:13:11.440 --> 0:13:11.920 Be your body. 0:13:11.920 --> 0:13:13.120 So I knew I wasn't going to do that, and 0:13:13.160 --> 0:13:14.880 I wanted to train properly, and so I knew that 0:13:14.920 --> 0:13:16.640 if I did it, I had to commit to myself. 0:13:16.640 --> 0:13:18.240 I had to strup for myself. I had to go 0:13:18.280 --> 0:13:19.400 to the vizio, et cetera. 0:13:20.360 --> 0:13:23.880 And that for me was a really important thing to 0:13:23.960 --> 0:13:26.320 do for myself. And it was almost like for me 0:13:26.400 --> 0:13:28.640 telling myself that and this was my wife, that I'm 0:13:28.679 --> 0:13:30.959 worthy of this time and I'm worthy to take care 0:13:31.000 --> 0:13:34.080 of myself. And that was very very empowering for me. 0:13:34.800 --> 0:13:37.760 And in doing that now it's interesting. I was reading 0:13:37.800 --> 0:13:40.200 an article the other day on the cart which was 0:13:40.240 --> 0:13:44.679 talking about the Donald Trump administration and how that's obviously 0:13:44.720 --> 0:13:47.760 making women feel you know, in America, bet around the world, 0:13:47.800 --> 0:13:51.040 and a lot of them are turning to exercise. And 0:13:51.200 --> 0:13:54.520 I thought it was great, yeah, because it spoke about 0:13:54.559 --> 0:13:56.880 it and I related to it so much, like you move 0:13:56.920 --> 0:13:59.559 your body because you want to feel strong and empowered, 0:13:59.840 --> 0:14:01.679 and it means that you feel like you take your 0:14:01.720 --> 0:14:02.240 power back. 0:14:02.280 --> 0:14:03.880 So especially in times. 0:14:03.559 --> 0:14:06.920 Where you know there's people in power that are so 0:14:07.000 --> 0:14:12.040 unaligned with ourselves and take autonomy away from women in particular, 0:14:12.640 --> 0:14:16.080 I think it's really amazing that with something like exercise 0:14:16.120 --> 0:14:18.200 and looking after yourself, you can take some of that 0:14:18.280 --> 0:14:20.080 back and in feeling empowered and strong. 0:14:20.200 --> 0:14:22.880 So that's also one for me. 0:14:23.240 --> 0:14:25.040 And I think the other thing to note on the 0:14:25.040 --> 0:14:28.040 why as well and why it's so important is because 0:14:28.400 --> 0:14:31.240 we can have our big goals, but the most important 0:14:31.280 --> 0:14:34.000 thing is focusing on how you want to feel today. 0:14:34.560 --> 0:14:36.560 That is what's going to get you to. 0:14:36.560 --> 0:14:38.680 Move your body, to look after your body, to take 0:14:38.720 --> 0:14:40.680 care of your body. Because if we're focusing in six 0:14:40.720 --> 0:14:44.240 months time on a goal, you know that after maybe 0:14:44.240 --> 0:14:46.400 three weeks in, we know, like on the tenth of jown, 0:14:46.480 --> 0:14:49.760 it's quit. As dates when most people quit their resolutions right, 0:14:50.160 --> 0:14:52.680 the motivation wears off, it gets tough, and then it's 0:14:52.760 --> 0:14:54.120 so easy to give up because the. 0:14:54.080 --> 0:14:55.480 Goal can feel so far away. 0:14:55.600 --> 0:14:58.120 So it's really important to try and find something that 0:14:58.680 --> 0:15:00.120 you can think of in this today. 0:15:00.160 --> 0:15:01.200 I want to feel empowered. 0:15:01.200 --> 0:15:02.040 I want to feel strong. 0:15:02.160 --> 0:15:04.560 I want to feel energized, you know, to help you 0:15:04.600 --> 0:15:07.640 work towards whatever your goals are, because that I assigned 0:15:07.720 --> 0:15:11.200 to me is what actually gets me up. And because 0:15:11.240 --> 0:15:13.760 it's not oh, I'll feel amazing in six months, it's 0:15:13.840 --> 0:15:15.160 I'm going to feel really good today. 0:15:16.040 --> 0:15:16.280 I know. 0:15:16.600 --> 0:15:19.160 I mean for me, I'm one hundred percent on your 0:15:19.160 --> 0:15:21.800 page because I think if I'm struggling to go out 0:15:21.840 --> 0:15:23.600 for a run, or struggling to do go to the 0:15:23.760 --> 0:15:25.640 you know, do some strength training or whatever it is, 0:15:26.040 --> 0:15:28.080 I always say to my little man Trees, how will 0:15:28.120 --> 0:15:31.880 I feel afterwards? And the answer is always amazing. Well 0:15:32.320 --> 0:15:35.400 nine percent of the time. It's really the feeling that 0:15:35.680 --> 0:15:39.400 you should be focusing on when you're struggling with motivation. 0:15:40.160 --> 0:15:41.800 Totally, we'll be. 0:15:41.800 --> 0:15:45.480 Back after the shot break with more from Steph and Laura. Now, 0:15:45.600 --> 0:15:48.280 the other thing that came up in the Health of 0:15:48.360 --> 0:15:52.840 Nation report was consistency and I was on your page 0:15:53.040 --> 0:15:55.400 and one of your guiding ethos kick is to make 0:15:55.480 --> 0:15:58.800 healthy living as sustainable as possible. What's the secret when 0:15:58.840 --> 0:16:02.240 it comes to fitness? How can we create a sustainable 0:16:02.760 --> 0:16:05.480 workout plan or routine or something that will see us 0:16:05.520 --> 0:16:06.680 through well. 0:16:06.720 --> 0:16:08.680 I think motivation comes into it a lot when it 0:16:08.720 --> 0:16:12.120 comes to consistency, and I think where a lot of 0:16:12.160 --> 0:16:15.280 people go wrong is by setting kind of a goal 0:16:15.920 --> 0:16:19.720 in which the routine is taking their part of routine. 0:16:19.520 --> 0:16:20.480 From zero to one hundred. 0:16:20.640 --> 0:16:23.840 And we really encourage people to start small and build 0:16:23.840 --> 0:16:24.520 healthy habits. 0:16:24.520 --> 0:16:25.600 I mean, it's a whole reason why. 0:16:25.760 --> 0:16:28.720 And with our New Year kind of challenge, the workouts 0:16:28.760 --> 0:16:30.720 were between five to twenty minutes long and there was 0:16:30.760 --> 0:16:32.880 three of them a week, so we weren't trying to 0:16:32.920 --> 0:16:37.080 overhaul people's lives with this new routine that meant that. 0:16:37.040 --> 0:16:38.440 They were going to have to spend an hour of 0:16:38.520 --> 0:16:39.840 movement every single day. 0:16:40.600 --> 0:16:42.640 It's about finding what works for you, what makes you 0:16:42.680 --> 0:16:45.520 feel good, and what can fit in your lifestyle. And 0:16:45.600 --> 0:16:48.480 so if you feel like you've been I know people 0:16:48.640 --> 0:16:51.840 call it like a rut of routine and you want 0:16:51.840 --> 0:16:54.160 to kind of start movement again, but you're not really 0:16:54.160 --> 0:16:56.840 sure where to start, Like, don't start by going to 0:16:56.840 --> 0:16:59.360 the gym six days a week and kind of expecting 0:16:59.360 --> 0:17:00.800 that it's just going to kick you into gear and 0:17:00.800 --> 0:17:03.360 you're going to be motivated to go every day. You 0:17:03.360 --> 0:17:05.560 can start with the goals, say you might want to 0:17:05.600 --> 0:17:07.720 be able to run five k this year or something 0:17:07.760 --> 0:17:10.200 like that, and that can definitely help having some sort 0:17:10.240 --> 0:17:12.280 of goal in mind, but it's really figuring out how 0:17:12.320 --> 0:17:14.679 you're going to get there and what that routine is 0:17:14.720 --> 0:17:17.760 actually going to look like for you and your lifestyle, 0:17:17.760 --> 0:17:20.360 and whether or not that's going to be sustainable. So 0:17:20.400 --> 0:17:22.960 that's like the first thing I think that helps with consistency, 0:17:23.040 --> 0:17:25.639 And I think the other big one is redefining. 0:17:25.040 --> 0:17:26.600 What a workout looks like to you. 0:17:26.680 --> 0:17:28.879 So I think for me, the only way that I 0:17:28.920 --> 0:17:32.600 can stay consistent with movement is by being more flexible 0:17:32.840 --> 0:17:34.600 with how I define a workout. 0:17:35.280 --> 0:17:36.840 It definitely used to be, oh, it's. 0:17:36.680 --> 0:17:38.679 Got to be like forty five minutes long, it's got 0:17:38.720 --> 0:17:40.760 to be in a gym, got to be using weights, 0:17:40.800 --> 0:17:43.359