WEBVTT - She started strength training at 70 – and changed millions of women's lives 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:09.680 but you know that something is off, we're not imagining it. 0:00:09.880 --> 0:00:13.200 That's why I created Vitality three sixty to help you 0:00:13.240 --> 0:00:16.439 better understand what's going on inside your body so that 0:00:16.520 --> 0:00:19.680 you can take the targeted action needed. With a functional 0:00:19.680 --> 0:00:23.560 health approach plus testing, we go beyond the guesswork to 0:00:23.680 --> 0:00:26.960 uncover the root causes of your symptoms. I've teamed up 0:00:26.960 --> 0:00:31.160 with Doctyesmina, an incredible integrative GP, and together we will 0:00:31.200 --> 0:00:34.879 help you decode your body's signals and answer questions like 0:00:35.120 --> 0:00:38.880 why am I always exhausted? What's really causing my stubborn weight? 0:00:39.159 --> 0:00:43.520 Am I inflamed? Insulin resistant? Or maybe missing key nutrients? 0:00:43.680 --> 0:00:46.800 Because when you understand your body better, you can transform 0:00:46.840 --> 0:00:49.879 your health. Visit v three sixty dot health or check. 0:00:49.720 --> 0:00:50.920 Out the show notes for more. 0:00:52.320 --> 0:00:54.800 In the work that I do, many of the ladies 0:00:54.840 --> 0:00:57.680 that come to me are over sixty years old. You 0:00:57.720 --> 0:01:01.040 know they're really focused on their health, but they're often 0:01:01.120 --> 0:01:04.880 also carrying some significant health challenges as well. For many, 0:01:05.200 --> 0:01:10.479 changing their exercise and then nutrition habits can feel really hard. 0:01:11.040 --> 0:01:15.120 It can feel really daunting and there's no super clear 0:01:15.280 --> 0:01:18.400 path for them to follow. So many often say to me, 0:01:19.000 --> 0:01:21.040 I just think it's too late. I'm just going to 0:01:21.120 --> 0:01:24.360 stick with my weekly walks. You know I am too 0:01:24.600 --> 0:01:28.040 And then they insert issue here, I am too old, 0:01:28.120 --> 0:01:31.400 I'm too injured, I'm too nervous, I'm not interested, I'm 0:01:31.400 --> 0:01:36.120 too confused to try new things like strength training, for example. 0:01:37.040 --> 0:01:40.040 And it was about this time, after getting quite a 0:01:40.080 --> 0:01:44.280 few of these repeated patterns of ladies coming to me, 0:01:44.920 --> 0:01:50.440 that I stumbled upon an Instagram page the most inspiring 0:01:50.560 --> 0:01:54.720 woman who started her health journey not when she was sixty, 0:01:55.320 --> 0:01:59.560 but when she was seventy, and she completely turned her 0:01:59.600 --> 0:02:03.880 life for She is so inspiring that since then, in 0:02:03.920 --> 0:02:06.360 pretty much all of the workshops that I run and 0:02:06.440 --> 0:02:08.359 all of the ladies that I meet and work with, 0:02:08.480 --> 0:02:11.960 I always say to them, you have to follow the 0:02:12.200 --> 0:02:13.280 Instagram page. 0:02:13.600 --> 0:02:14.640 Train with Joan. 0:02:14.919 --> 0:02:17.639 You have got to get in Joan's community, because if 0:02:17.680 --> 0:02:34.320 she can do it, you can too. This is Healthy 0:02:34.360 --> 0:02:37.880 Heir with Amelia Phillips, and today's episode is going to 0:02:38.160 --> 0:02:42.799 challenge what you thought you knew about aging, strength and 0:02:42.800 --> 0:02:44.880 what the human body is capable of. 0:02:45.280 --> 0:02:47.280 Particularly later in life. 0:02:47.360 --> 0:02:52.200 My guests today are Joan McDonald and her daughter Michelle McDonald, 0:02:52.440 --> 0:02:56.400 the duo who created Train with Joan, a fitness platform 0:02:56.440 --> 0:03:02.160 and inspiring Instagram page with over two point three million followers. 0:03:02.280 --> 0:03:03.800 Yes, so inspiring. 0:03:03.960 --> 0:03:08.000 All focused around helping women of all ages, but particularly 0:03:08.080 --> 0:03:11.799 older women, fall in love with strength training and really 0:03:11.919 --> 0:03:16.320 reimagine new versions of themselves. Joan has such an incredible story. 0:03:16.760 --> 0:03:19.359 She began her health and fitness transformation at the age 0:03:19.400 --> 0:03:23.280 of seventy after years of struggling with her weight, low energy, 0:03:23.639 --> 0:03:26.360 declining mobility, and multiple medication. 0:03:26.680 --> 0:03:27.520 Fast forward to. 0:03:27.400 --> 0:03:30.760 Today and she has inspired millions of people around the 0:03:30.800 --> 0:03:34.280 world by proving that it's never too late to build strength, 0:03:34.680 --> 0:03:39.000 to reclaim your health, and to completely redefine what aging 0:03:39.160 --> 0:03:39.680 looks like. 0:03:39.880 --> 0:03:41.520 And I just love this. 0:03:41.960 --> 0:03:47.320 So then we have the equally inspiring Michelle, Joon's daughter, 0:03:47.480 --> 0:03:51.800 a women's fitness coach, a bodybuilder and transformation specialist who 0:03:51.880 --> 0:03:56.920 has played a pivotal role in helping guide Jones's incredible 0:03:57.040 --> 0:04:01.720 health journey. Michelle has spent years helping women strength, improved 0:04:01.800 --> 0:04:06.120 body composition, and challenge the limiting beliefs around aging. So 0:04:06.240 --> 0:04:09.880 together they have become one of the most inspiring mother 0:04:10.280 --> 0:04:14.920 daughter voices in healthy aging and strength training worldwide. So 0:04:15.040 --> 0:04:18.039 today we're talking about how we can take the leap 0:04:18.279 --> 0:04:22.440 into not just strength training, but also to really reframe 0:04:22.560 --> 0:04:26.560 this new season of life, to stop seeing aging as 0:04:26.600 --> 0:04:30.479 a decline but rather see it as a possibility. So, 0:04:30.560 --> 0:04:33.200 whether you're at a similar age to Joan, or maybe 0:04:33.200 --> 0:04:36.720 you have a loved one who is, today's episode is 0:04:36.760 --> 0:04:40.280 for you. Joan, Michelle, welcome to Healthy Her. 0:04:40.680 --> 0:04:43.159 Thank you so much for invading us familiar. 0:04:42.960 --> 0:04:43.880 Thanks for having us. 0:04:44.800 --> 0:04:46.800 I am so excited. 0:04:46.800 --> 0:04:50.120 You can probably hear it in my voice as I 0:04:50.240 --> 0:04:53.520 chatted through my intro, because you have so many fans 0:04:53.600 --> 0:04:54.720 here in Australia. 0:04:55.279 --> 0:04:57.599 Where are you both beaming in from today? 0:04:58.000 --> 0:05:00.479 I'm San Miguel Violande in my sick. 0:05:00.720 --> 0:05:04.039 Well done, Joe, and you're there to Michelle, Yeah yeah, 0:05:04.480 --> 0:05:05.320 we lived together. 0:05:05.920 --> 0:05:07.120 Oh I love it. 0:05:07.200 --> 0:05:09.760 I love it, lived to eat together, trade together. 0:05:10.160 --> 0:05:11.960 I wish I could live with my mom as well. 0:05:12.000 --> 0:05:13.800 I actually spent a week with her last week and 0:05:13.839 --> 0:05:16.880 it was just so special. But look, Joan, take us 0:05:16.880 --> 0:05:20.279 back to the moment everything changed. What was happening in 0:05:20.320 --> 0:05:24.360 your life and your health around that age seventy, that 0:05:24.440 --> 0:05:28.080 really made you decide something has to change. 0:05:28.640 --> 0:05:31.320 Well, I was what I always say is I was 0:05:31.440 --> 0:05:33.960 sick and tired of being sick and tired. Yeah, my 0:05:34.040 --> 0:05:37.440 health was not the best. I was on the medications. 0:05:38.120 --> 0:05:40.200 I didn't want to be on them. I had gone 0:05:40.240 --> 0:05:44.520 to the doctor, and because my blood pressure was so wonky, 0:05:44.920 --> 0:05:48.080 she wanted to upgrade them, like multiply the pills that. 0:05:48.080 --> 0:05:48.680 I was taking. 0:05:49.160 --> 0:05:52.280 Anyway, I said, no, I don't want more. I want 0:05:52.360 --> 0:05:56.520 to get off. So what can we do? And anyway, 0:05:56.600 --> 0:06:00.440 Michelle was coming, her and her husband were coming to 0:06:00.480 --> 0:06:04.000 be with us before they moved down to Mexico, and 0:06:05.440 --> 0:06:07.520 she saw the state I was in, huffing and puffing 0:06:07.600 --> 0:06:10.839 up the stairs, and she just laid it on me. 0:06:11.080 --> 0:06:12.080 It was very pivotal. 0:06:12.240 --> 0:06:15.520 Yeah, what do you mean, laid it on Michelle? What 0:06:15.640 --> 0:06:17.440 is laying it on me? Is this the like the 0:06:17.520 --> 0:06:18.800 come to Jesus talk? 0:06:19.640 --> 0:06:22.559 Yeah? It was. It was the come to Jesus talk. 0:06:22.960 --> 0:06:24.880 It was I call it my Friday Friday. 0:06:24.640 --> 0:06:28.080 Night lights coaching talk with my mother. 0:06:28.200 --> 0:06:31.039 I gave her, I gave her the truth I liked. 0:06:31.080 --> 0:06:33.680 I like to say it's kind of like like Tony Robbins, 0:06:33.760 --> 0:06:39.480 I pulled on science brevity, humor, everything, almost faith, Christianity, 0:06:40.640 --> 0:06:42.960 our relationship, everything I possibly could. 0:06:43.000 --> 0:06:45.760 Because I was leaving and. 0:06:45.760 --> 0:06:51.039 It really hit me that her health had really deteriorated, 0:06:51.040 --> 0:06:52.880 and it was make or break, right, So I mean, 0:06:52.920 --> 0:06:56.120 I mean the health business. And Mom was two hundred pounds. 0:06:56.520 --> 0:06:59.880 Waste was thirty nine inches. She's seventy You know that 0:07:00.040 --> 0:07:03.599 a waste circumference for a female. She's five foot three. 0:07:04.440 --> 0:07:07.599 Once we get above thirty four inches, now we escalate 0:07:07.680 --> 0:07:11.960 into that higher risk category for increased morbidity. Right, And 0:07:12.000 --> 0:07:16.080 I was leaving and be frank, my dad's passed away. 0:07:16.120 --> 0:07:20.080 But they did not have this thriving relationship. They were 0:07:20.120 --> 0:07:24.080 surviving together, but not thriving. But he loved candies and 0:07:24.160 --> 0:07:26.320 chocolates and chips and all that stuff. 0:07:26.720 --> 0:07:28.240 Just the outcome looked really poor. 0:07:28.440 --> 0:07:31.000 I had a transformation group starting, and I said, Mom, 0:07:31.080 --> 0:07:32.760 I'll put you to this transformation group. 0:07:32.800 --> 0:07:33.560 You know it works. 0:07:34.080 --> 0:07:36.760 You know I'm great at what I do. It'll work 0:07:36.840 --> 0:07:38.640 for you, but you've got to show up. And I 0:07:38.680 --> 0:07:40.960 said literally, and we laughed about it. Now because she 0:07:41.000 --> 0:07:43.400 was sick recently and I had to take care of 0:07:43.400 --> 0:07:46.240 her in the hospital. But at the time, I said Listen, 0:07:46.320 --> 0:07:49.480 I'm not going to come to that nursing home and 0:07:49.760 --> 0:07:54.280 change your diapers because you've let yourself deteriorate. Because the 0:07:54.440 --> 0:07:56.960 version of you, the woman right in front of me 0:07:57.200 --> 0:08:02.720 right now, she is still capable of changing the course 0:08:03.000 --> 0:08:04.080 of her future. 0:08:05.400 --> 0:08:06.680 Wow, but you got to do it now. 0:08:07.040 --> 0:08:09.560 And so it was really like, of course, you know, 0:08:09.680 --> 0:08:11.800 I would have helped her, but I can tell her that, 0:08:11.840 --> 0:08:14.320 I'm like, you got to do this now because I 0:08:14.400 --> 0:08:16.640 knew that the mom that I loved was not going 0:08:16.680 --> 0:08:18.920 to be my mom. If I was going to a 0:08:19.000 --> 0:08:20.600 nursing home to take care of her, she would be 0:08:20.640 --> 0:08:24.000 so depressed, she would be so frustrated and angry, and 0:08:24.040 --> 0:08:26.080 there'd be no going back by that time, right, it's 0:08:26.080 --> 0:08:26.960 too far gone. 0:08:27.160 --> 0:08:30.080 So that's with the speech. It was a tough ball. 0:08:30.480 --> 0:08:32.600 And then I and then afterwards when she showed up 0:08:32.600 --> 0:08:35.160 to to get in shape, I said to my husband, 0:08:35.160 --> 0:08:38.679 because I already onboarded these gals, we were already started. 0:08:38.760 --> 0:08:40.640 And Mom didn't even have a cell phone, like, she 0:08:40.679 --> 0:08:43.760 didn't have a smartphone. So there's this enormous tech obstacle. 0:08:43.840 --> 0:08:45.640 And I said, what have I done? I said, how 0:08:45.640 --> 0:08:47.040 am I going to do it? How am I going 0:08:47.120 --> 0:08:50.160 to do it, Like, there are the hurdles that you 0:08:50.200 --> 0:08:53.320 can't even imagine, or maybe you can't. How do you 0:08:53.360 --> 0:08:56.080 get a seventy year old to learn how to use 0:08:56.080 --> 0:08:56.800 a smartphone? 0:08:56.840 --> 0:08:59.560 Remember her passwords? Remember how to find the app? 0:08:59.600 --> 0:09:01.839 Where I doing the coachry? How are we going to 0:09:01.920 --> 0:09:04.720 do that piece while I'm in Mexico? 0:09:05.120 --> 0:09:06.240 It was wild. 0:09:07.440 --> 0:09:13.080 Joan thinking back to that moment and that very serious conversation. 0:09:13.600 --> 0:09:18.720 What was your initial reaction and feeling when your daughter, 0:09:19.160 --> 0:09:22.680 who you loved so much and who clearly loves you 0:09:22.880 --> 0:09:25.880 so much, is having such a confronting conversation Because for 0:09:25.960 --> 0:09:30.160 some people, when there is that confrontation, for some people, 0:09:30.480 --> 0:09:33.320 the natural reaction is to actually push back and say 0:09:33.559 --> 0:09:34.080 stuff you. 0:09:34.360 --> 0:09:36.880 But what was your reaction and feeling? 0:09:37.040 --> 0:09:39.200 Actually, I told you I'll think about it, But it 0:09:39.200 --> 0:09:41.319 didn't take much to think about it, because I'm going 0:09:41.840 --> 0:09:44.520 if I don't do this now, then am I going 0:09:44.559 --> 0:09:46.760 to be able to do it? Because I'd sooner take 0:09:46.760 --> 0:09:49.720 her up on that challenge than end up. Like she 0:09:49.800 --> 0:09:52.120 said the next morning, I was in the car before 0:09:52.160 --> 0:09:55.000 she was. I just knew I had to I had 0:09:55.040 --> 0:09:58.480 to try. It was a challenge to me to be 0:09:58.640 --> 0:10:03.400 able to even try it because I had no tech 0:10:03.480 --> 0:10:07.360 skills whatsoever, and we did not have a lot of 0:10:07.400 --> 0:10:10.599 the stuff that we have now. It was on a PDF. 0:10:11.200 --> 0:10:13.520 I had to print it out and do it that way. 0:10:14.000 --> 0:10:16.760 It was a very difficult challenge, I'll tell you. And 0:10:16.800 --> 0:10:19.480 I was just three months away from my seventy first 0:10:19.480 --> 0:10:20.600 birthday when I did it. 0:10:20.679 --> 0:10:25.959 Wow, talk me through the first six to twelve months, Joan, 0:10:26.440 --> 0:10:31.440 your experience when I'm assuming you had to go into 0:10:31.520 --> 0:10:33.880 a gym and pick up weights, is that what you 0:10:33.920 --> 0:10:36.120 were doing initially? We took me through that first six 0:10:36.160 --> 0:10:38.319 months and what that experience was like for you. 0:10:38.400 --> 0:10:41.679 Well, Michelle JJ took me to my Jim. I had 0:10:41.720 --> 0:10:45.559 a gym membership, but I wasn't using it the way 0:10:46.040 --> 0:10:49.680 that I needed to be using it. And they saw 0:10:49.760 --> 0:10:52.440 me do it, trying to do the exercises and like 0:10:52.520 --> 0:10:55.920 I was doing it with everything, And I expect that 0:10:56.000 --> 0:10:59.640 anyone that follows me will do it with intent as 0:10:59.720 --> 0:11:03.920 well well, because you have to. You can't just fly 0:11:04.160 --> 0:11:09.040 through it. It's hard, very hard for everyone, and you 0:11:09.080 --> 0:11:11.120 can't be soft on yourself. 0:11:11.160 --> 0:11:12.840 You's got to be hard on yourself. 0:11:12.920 --> 0:11:16.920 And the first six months that was how long my 0:11:17.520 --> 0:11:20.079 course was for I did so much changing and I 0:11:20.320 --> 0:11:23.040 said to Michelle, I don't want to lose a lot 0:11:23.040 --> 0:11:23.320 of weight. 0:11:23.360 --> 0:11:24.440 I don't want to get skinny. 0:11:24.559 --> 0:11:27.080 I want something on my body to fight with if 0:11:27.520 --> 0:11:29.880 anything happens, you know, like you get sick or something. 0:11:30.280 --> 0:11:32.760 You know how older people they get sick and then 0:11:32.840 --> 0:11:36.520 they're already skinny and they're just fade awight to nothing. 0:11:37.000 --> 0:11:39.800 I love that you realize that that it's not about 0:11:39.840 --> 0:11:43.920 shrinking and getting skinnier, because that does lead to fraul. 0:11:44.000 --> 0:11:45.520 To you, even with. 0:11:45.480 --> 0:11:50.239 Your inexperienced and inexperience and lack of education, you recognize 0:11:50.280 --> 0:11:51.679 that you wanted to feel strong. 0:11:51.880 --> 0:11:52.880 That's fantastic. 0:11:53.160 --> 0:11:55.760 Well, I wanted to I wanted to see what Michelle 0:11:55.840 --> 0:12:00.600 was seeing with her clients, like they were just so beautiful. Well, yeah, 0:12:00.920 --> 0:12:08.400 the transformation following her protocol was amazing, and I wanted 0:12:08.400 --> 0:12:08.880 that for me. 0:12:09.480 --> 0:12:13.320 Tell me, was Michelle with you every day in the 0:12:13.440 --> 0:12:17.199 gym or once she'd kind of given you the beginnings 0:12:17.280 --> 0:12:21.280 and taught you the basics movement patterns. Were you then 0:12:21.320 --> 0:12:23.640 on your own or was she with you every single day? 0:12:24.160 --> 0:12:28.160 No, we were thousands of miles apart because she was 0:12:28.200 --> 0:12:31.720 moving to Mexico and I was still in Ontario, and 0:12:31.760 --> 0:12:35.440 like I said, it was was PDFs and trying to 0:12:35.480 --> 0:12:39.120 teach me something. Her invitation was come to Mexico for 0:12:39.160 --> 0:12:41.440 a couple of weeks at least so we can get 0:12:41.559 --> 0:12:43.760 you started. And that's what I did. 0:12:43.800 --> 0:12:45.360 I went. I went to Mexico. 0:12:45.960 --> 0:12:48.760 The heat was overwhelming for me because we were in 0:12:48.840 --> 0:12:54.400 tou Loom and summertime tou loom is suffocating. It is, 0:12:55.480 --> 0:12:58.200 but we got through it. We got through it. 0:12:58.480 --> 0:13:03.360 Michelle, thinking about my beautiful listeners who are either in 0:13:03.480 --> 0:13:09.320 Joan's situation and inexperienced and wanting to start, or maybe 0:13:09.360 --> 0:13:14.920 a loved one in your situation strongly encouraging. What's the 0:13:14.960 --> 0:13:20.240 best approach when someone doesn't know the basic lifting patterns 0:13:20.240 --> 0:13:22.760 and they don't have a Michelle as a daughter that 0:13:22.920 --> 0:13:27.800 can initially teach them. What would your advice be for 0:13:27.840 --> 0:13:29.960 getting started in strength training? 0:13:30.320 --> 0:13:33.559 Well, we do have an app Cultrain with Joan. 0:13:33.600 --> 0:13:36.280 I would say do the app if your beginner, because 0:13:36.360 --> 0:13:39.199 Joan demonstrates. I do some of the exercises too, but 0:13:39.240 --> 0:13:43.720 it's predominantly my mom. She demonstrates everything, and of course 0:13:44.600 --> 0:13:47.839 a culture. There are so many apps out there now 0:13:47.960 --> 0:13:51.320 they're very affordable. I think having what I call a 0:13:51.320 --> 0:13:54.720 performance criterion, so an actual example of how something should 0:13:54.760 --> 0:13:56.840 be done that you're looking at with reference. 0:13:56.960 --> 0:13:59.480 Most of us learn very visually, and then having a 0:13:59.520 --> 0:14:00.640 plan to follow. 0:14:01.120 --> 0:14:04.480 I do recommend, you know, I of course I'm going 0:14:04.480 --> 0:14:06.800 to say just get started. Of course I'm going to 0:14:06.840 --> 0:14:09.840 say start with walking. But it would be dishonest of 0:14:09.880 --> 0:14:12.400 me to say that's how Mom achieved her results, and 0:14:12.440 --> 0:14:15.240 it's not how Mom achieved her results. Joe followed the 0:14:15.320 --> 0:14:17.600 protocols that a twenty year old would have to follow 0:14:17.640 --> 0:14:19.800 to get in shape. She followed the protocols that a 0:14:19.840 --> 0:14:21.840 thirty year old man would have to follow to get 0:14:21.880 --> 0:14:24.000 in shape. When we say get in shape, we say 0:14:24.040 --> 0:14:28.480 loose body, fat, gay muscle, game muscle. Beyond just getting 0:14:28.520 --> 0:14:31.560 out of a chair or not using a walker, I'm 0:14:31.600 --> 0:14:35.040 talking about gaining enough muscle to have true agency. You know, 0:14:35.120 --> 0:14:38.200 Mom is helping us lift things out of the car, 0:14:38.600 --> 0:14:41.040 heavy grocery bags, I don't know, probably twenty pounds each, 0:14:41.160 --> 0:14:43.120 and she's walking up two flights of stairs. 0:14:43.120 --> 0:14:45.000 So that and not huffing and puffing. 0:14:45.240 --> 0:14:48.280 So that's what I mean by agency, like staying impactful, 0:14:48.400 --> 0:14:51.800 able to contribute meaningfully, and she wants to go travel. 0:14:51.840 --> 0:14:53.680 I don't have to worry that she's not going to 0:14:53.720 --> 0:14:55.880 be able to take care of herself. If she falls down, 0:14:55.920 --> 0:14:57.520 she's going to be able to push herself back up 0:14:57.560 --> 0:15:01.040 again and lift her suitcase up, all of the things 0:15:01.040 --> 0:15:03.720 that a forty or thirty year old like hopefully. 0:15:03.280 --> 0:15:04.200 They take for granted. 0:15:04.360 --> 0:15:08.640 So that's you know, like she had to do regular 0:15:09.320 --> 0:15:14.560 resistance training and get stronger, you know, in a measurable way, 0:15:14.600 --> 0:15:18.560 in a materially measurable way. So she started off with 0:15:18.680 --> 0:15:20.800 doing I think there's a video of her doing these again. 0:15:20.880 --> 0:15:22.560 She was two hundred pounds and she's in this big, 0:15:22.640 --> 0:15:25.800 baggy black good Life t shirt and she's struggling. 0:15:25.920 --> 0:15:28.920 She was really good at creating tension from the get go. 0:15:29.120 --> 0:15:31.360 But if you zoom in and you look at the machine, 0:15:31.400 --> 0:15:34.000 you can see that it's that one skinny little plate. 0:15:34.280 --> 0:15:36.880 That's all she was able to do. And then in 0:15:37.000 --> 0:15:40.920 five months she's lifting I think twenty pound dumbbells or whatever, 0:15:41.080 --> 0:15:43.720 right like, and doubles are much harder than a machine. 0:15:43.920 --> 0:15:47.840 This is what I love about your Instagram page is 0:15:47.880 --> 0:15:51.480 that you keep going back to old videos and images 0:15:51.640 --> 0:15:55.200 of yourself, Joan, And so you can see this. 0:15:55.160 --> 0:15:56.920 Change, you know, gorgeous. 0:15:57.120 --> 0:15:59.280 Yeah, you can see this woman in a seventies that 0:15:59.400 --> 0:16:04.280 just looks like anybody's regular you know, mom or grandma. 0:16:04.320 --> 0:16:07.920 And then this transformation where you've got guns of steel 0:16:08.040 --> 0:16:12.120 and your waist has just gone. And I think, like, 0:16:12.160 --> 0:16:14.520 it's one thing to see a thirty year old transform 0:16:14.600 --> 0:16:18.200 their health, but to see you do it and so visually. 0:16:18.320 --> 0:16:20.520 And you guys put the videos together in such an 0:16:20.520 --> 0:16:24.160 empowering way. Joan, how did that feel for you, Like 0:16:24.240 --> 0:16:29.280 from the beginning stages when everything felt hard, unfamiliar, What 0:16:29.360 --> 0:16:30.080 am I doing? 0:16:30.200 --> 0:16:32.040 Am I doing this correctly? Is that weight? 0:16:32.240 --> 0:16:36.480 It hurts all of that to then the glimmers of 0:16:36.680 --> 0:16:40.640 results starting to show through. Talk me through the shift 0:16:40.720 --> 0:16:43.960 from hard to when you go, oh, actually it's working. 0:16:44.240 --> 0:16:46.320 And how that experience felt for you? 0:16:46.760 --> 0:16:50.080 That actually worked within the first three months, because I 0:16:50.080 --> 0:16:52.680 could see the difference in my clothing, like the measurements. 0:16:52.720 --> 0:16:55.880 Michelle had us take measurements all the time. Every week. 0:16:56.120 --> 0:16:58.840 We had to put a new photo. 0:16:58.360 --> 0:17:01.840 In with our original photo, and you can see the 0:17:01.920 --> 0:17:07.040 differences in the body shape. But seeing my clothes get 0:17:07.080 --> 0:17:09.119 so baggy that I had to give them away and 0:17:09.200 --> 0:17:12.840 I'm eating more than I did. I'm going it doesn't 0:17:12.880 --> 0:17:15.919 make any sense, but it's working. So it's got to 0:17:15.920 --> 0:17:20.040 be a good thing. Like whatever Michelle did, she fell 0:17:20.119 --> 0:17:24.159 on something that or organized something that was really workable, 0:17:24.440 --> 0:17:27.439 doable for anyone. If it can do it for me, 0:17:27.880 --> 0:17:30.479 it can do it for anybody else. If you put 0:17:30.520 --> 0:17:32.360 the intent in, you keep. 0:17:32.200 --> 0:17:34.280 Coming back to that, which I think is you know, 0:17:34.520 --> 0:17:39.560 is such an important point. What about nutritionally, Joan, what 0:17:39.600 --> 0:17:42.239 were some of the biggest changes that you made to 0:17:42.280 --> 0:17:42.800 your diet. 0:17:43.280 --> 0:17:47.760 Well, I had to stop snacking, which was kind of 0:17:47.760 --> 0:17:51.040 hard for me. I actually had to have more protein 0:17:51.200 --> 0:17:54.080 than what I was eating vegetables and fruit. I had 0:17:54.280 --> 0:17:58.000 no real problem, but it was what it was was 0:17:58.040 --> 0:18:01.359 I was made to eat it just like it, but 0:18:01.440 --> 0:18:05.160 I've had to eat it. And sticking to that protein, 0:18:05.359 --> 0:18:09.080 the proper carbs, the proper fats, good fats, made a 0:18:09.080 --> 0:18:09.720 big difference. 0:18:10.119 --> 0:18:13.400 And of course with the exercises. 0:18:12.800 --> 0:18:15.680 And I was only doing like maybe ten to fifteen 0:18:15.720 --> 0:18:18.320 minutes of cardio as a warm up when I was 0:18:18.359 --> 0:18:19.960 doing my workouts. 0:18:20.080 --> 0:18:21.640 What the rest was strength training? 0:18:21.920 --> 0:18:24.840 The rest was strength training. Yeah, and it made a 0:18:24.880 --> 0:18:27.840 big difference. At the beginning, I was doing five days 0:18:28.240 --> 0:18:29.520 and I was doing one day. 0:18:29.720 --> 0:18:31.320 Was like a yoga. 0:18:32.320 --> 0:18:37.199 Yoga, Yeah, yoga movements. And when I started learning yoga, 0:18:37.359 --> 0:18:42.560 I'm going Anyone says anyone's doing yoga's a pansy is nuts. 0:18:42.680 --> 0:18:46.080 They don't understand how much you use your body. It's 0:18:46.160 --> 0:18:50.680 just amazing, like what they do, how they cantort their body. 0:18:50.359 --> 0:18:53.280 And that wow, like it's not easy. 0:18:53.480 --> 0:18:56.639 Did you notice an improvement in your flexibility and mobility 0:18:56.840 --> 0:18:58.920 when you started doing yoga? 0:18:59.040 --> 0:19:02.320 Yes, I'm not really as flexible as I would like 0:19:02.400 --> 0:19:04.520 to be, but I think it's just the way my 0:19:04.600 --> 0:19:05.439 body's built. 0:19:05.720 --> 0:19:09.480 Says the woman who'd practiced for two weeks because my 0:19:09.600 --> 0:19:12.000 other clients were doing a split challenge. And then she 0:19:12.119 --> 0:19:16.520 surprises us in two weeks by dropping to the floor 0:19:16.600 --> 0:19:20.040 in her bikini at seventy. 0:19:19.600 --> 0:19:22.520 Whatever eight at the time of day or so, in 0:19:22.560 --> 0:19:25.199 a full splits and I'm like, what the heck. I 0:19:25.240 --> 0:19:26.840 grabbed Mike. I'm like, we gotta get a camera. 0:19:26.880 --> 0:19:29.400 We've got to get like this is insane that her 0:19:29.440 --> 0:19:32.840 body's been able to be so responsive and get her 0:19:32.920 --> 0:19:33.920 pliability back. 0:19:34.160 --> 0:19:35.920 Isn't that amazing? 0:19:36.160 --> 0:19:38.320 It is amazing. Well, you're a teacher as well, and 0:19:38.359 --> 0:19:39.720 it was like, wow, this is. 0:19:39.960 --> 0:19:42.640 Oh Michelle, she was looking at that amazing. 0:19:43.200 --> 0:19:44.040 Can you get up now? 0:19:46.320 --> 0:19:47.800 One of the backing because I think the food's so 0:19:47.840 --> 0:19:49.040 important the coaching us. 0:19:49.200 --> 0:19:52.080 Add it right, Yes, I wanted to ask you about 0:19:52.080 --> 0:19:55.200 the food talk us through what you're thinking is behind 0:19:55.280 --> 0:19:56.720 Joan's food choices. 0:19:56.920 --> 0:19:59.639 Again, I come from a bodybuilding background, meaning that I 0:19:59.640 --> 0:20:04.119 don't have special, magic secret protocols. These are very normal 0:20:04.160 --> 0:20:08.359 protocols that almost anybody that's doing a physic competition follows. Right, 0:20:08.400 --> 0:20:11.639 you eat multiple meals, so you have multiple protein dosings 0:20:11.920 --> 0:20:14.800 if you want to be you know, technical, especially because 0:20:14.800 --> 0:20:16.760 you want to get that loosing threshold per meal. And 0:20:16.760 --> 0:20:18.400 then you know, I think a lot of times people 0:20:18.440 --> 0:20:21.639 forget that women I have smaller bodies, and so we 0:20:21.680 --> 0:20:23.879 want to make sure that each protein serving is going 0:20:23.920 --> 0:20:27.040 to help give them that anabolic response, because even if 0:20:27.040 --> 0:20:29.000 it's only helping like a small percentage, but you do 0:20:29.080 --> 0:20:31.800 something like that consistently every day, multiple times a day. 0:20:32.000 --> 0:20:35.680 Yeah, that muscle protein synthesis triggering. 0:20:35.359 --> 0:20:38.800 Exactly versus lipogenesis, which like we're really good at that, 0:20:39.119 --> 0:20:41.119 but we want to get really good at creating muscle 0:20:41.200 --> 0:20:44.000 issues So I think that the biggest change was for 0:20:44.119 --> 0:20:47.120 most people is thinking about it at least that worked 0:20:47.119 --> 0:20:48.600 with me or any of the like I said, like 0:20:48.600 --> 0:20:53.160 a proper physique coach is shifting from you know, breakfast, lunch, dinner, 0:20:53.160 --> 0:20:55.720 and snacks. And as we get older, what we really 0:20:55.800 --> 0:20:58.200 see the pattern I call it the executive lifestyle. Right, 0:20:58.200 --> 0:21:00.320 you skip breakfast or you have a coffee or something 0:21:00.320 --> 0:21:02.400 like that, and then you have like a big lunch 0:21:02.400 --> 0:21:05.600 at a big dinner and then maybe some late night snacking. 0:21:05.680 --> 0:21:07.600