1 00:00:00,120 --> 00:00:01,920 Speaker 1: You know, I wish that I could shout this from 2 00:00:01,960 --> 00:00:04,280 Speaker 1: the rooftop sometimes that if you were trying to use 3 00:00:04,559 --> 00:00:08,160 Speaker 1: quick fixes, that's not going to work. If you want 4 00:00:08,320 --> 00:00:11,000 Speaker 1: long lasting weight loss, if you want to make a 5 00:00:11,119 --> 00:00:14,560 Speaker 1: change that's for life. If you want to maintain, then 6 00:00:14,600 --> 00:00:17,160 Speaker 1: you've got to think about lifestyle. You've got to think 7 00:00:17,440 --> 00:00:21,560 Speaker 1: about how you can incorporate healthier habits into your regular 8 00:00:21,640 --> 00:00:24,759 Speaker 1: routine in a way that you enjoy, in a way 9 00:00:24,800 --> 00:00:30,520 Speaker 1: that feels sustainable. And remember that these healthy habits, this process, 10 00:00:30,880 --> 00:00:33,400 Speaker 1: it's going to look different for you than it will 11 00:00:33,400 --> 00:00:50,559 Speaker 1: look for anybody else. And you know what, that's just fine. 12 00:00:52,000 --> 00:00:55,760 Speaker 1: Hey everyone, Emily a body here bringing you another installment 13 00:00:55,880 --> 00:00:59,760 Speaker 1: of Hurdle Moment from Hurdle. It's been a it's been 14 00:00:59,800 --> 00:01:04,080 Speaker 1: a few weeks since I have chimed in solo for 15 00:01:04,160 --> 00:01:07,280 Speaker 1: one of these Wednesday episodes. But it dawned on me 16 00:01:07,800 --> 00:01:14,440 Speaker 1: recently that I've somehow, in three years of recording the show, 17 00:01:15,200 --> 00:01:21,200 Speaker 1: I've never done an episode talking specifically about how I 18 00:01:21,319 --> 00:01:24,959 Speaker 1: lost weight and kind of all the things I go 19 00:01:25,000 --> 00:01:28,560 Speaker 1: along with that, how much weight I lost, what I 20 00:01:28,720 --> 00:01:32,640 Speaker 1: did to lose the weight, how I've managed to keep 21 00:01:32,680 --> 00:01:36,400 Speaker 1: it off for the most part, the strategies that I used, 22 00:01:36,440 --> 00:01:41,240 Speaker 1: et cetera, etc. Now, I bring you this episode today 23 00:01:41,840 --> 00:01:46,440 Speaker 1: with a few caveats. First and foremost, I do want 24 00:01:46,480 --> 00:01:48,000 Speaker 1: to make sure that we're on the same page here. 25 00:01:48,200 --> 00:01:51,920 Speaker 1: What worked for me when I was losing weight may 26 00:01:52,040 --> 00:01:56,840 Speaker 1: not work for you. Although I am a certified trainer, 27 00:01:57,040 --> 00:02:00,920 Speaker 1: I'm also a Level one precision nutrition coach as well 28 00:02:00,960 --> 00:02:05,520 Speaker 1: as a run coach. I am not, in any way, 29 00:02:05,800 --> 00:02:11,160 Speaker 1: shape or form a registered dietitian or nutritionist. So while 30 00:02:11,160 --> 00:02:16,080 Speaker 1: I'm here to offer you my experience, my takeaways, I 31 00:02:16,240 --> 00:02:20,400 Speaker 1: am not here to recommend that you follow them to 32 00:02:20,840 --> 00:02:24,880 Speaker 1: the t. If you too want to lose weight, if 33 00:02:24,919 --> 00:02:27,680 Speaker 1: that is something you are interested in, then I highly 34 00:02:27,919 --> 00:02:32,320 Speaker 1: highly encourage you to consult with an expert. I also 35 00:02:32,520 --> 00:02:36,080 Speaker 1: one more caveat here. I want you to know that 36 00:02:36,400 --> 00:02:38,640 Speaker 1: just because I have a chapter in my story that 37 00:02:38,760 --> 00:02:42,680 Speaker 1: looks like this, just because losing weight was something that 38 00:02:42,800 --> 00:02:46,520 Speaker 1: I needed to do for myself to fine happiness, that 39 00:02:46,560 --> 00:02:51,000 Speaker 1: does not mean that you cannot find happiness at another size. 40 00:02:51,040 --> 00:02:54,720 Speaker 1: That does not mean that someone who is at the 41 00:02:54,760 --> 00:02:58,320 Speaker 1: size that I was before I lost weight can't be 42 00:02:58,520 --> 00:03:01,720 Speaker 1: happy in their own body. I'm also going to answer 43 00:03:02,040 --> 00:03:05,240 Speaker 1: a ton of the questions that came in on social yesterday, 44 00:03:05,480 --> 00:03:07,480 Speaker 1: from how do you keep it off? Do you have 45 00:03:07,560 --> 00:03:11,000 Speaker 1: loose skin? Do you struggle with binge eating? How much 46 00:03:11,080 --> 00:03:13,840 Speaker 1: do you exercise in a week? Go to meals and 47 00:03:13,919 --> 00:03:16,200 Speaker 1: snacks when you are losing weight? All of that going 48 00:03:16,240 --> 00:03:18,960 Speaker 1: to get into it in today's episode because I want 49 00:03:18,960 --> 00:03:22,200 Speaker 1: to bring you this all uninterrupted. I do want to 50 00:03:22,200 --> 00:03:25,280 Speaker 1: give some love to my sponsor at Element, who helps 51 00:03:25,400 --> 00:03:29,360 Speaker 1: make this show possible. 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I love the 62 00:04:04,520 --> 00:04:07,640 Speaker 1: sweet combination of salt and citrus, and they have a 63 00:04:07,720 --> 00:04:12,080 Speaker 1: ton of great flavors to satisfy every taste and the 64 00:04:12,120 --> 00:04:16,720 Speaker 1: best part is Element is plant based with no sugar fillers, gluten, 65 00:04:17,160 --> 00:04:21,560 Speaker 1: or sketchy ingredients. Head on over to drink Element dot com. 66 00:04:21,560 --> 00:04:24,440 Speaker 1: That's d r i n k l m n t 67 00:04:24,720 --> 00:04:28,520 Speaker 1: dot com slash Hurdle and get a free Element sample 68 00:04:28,680 --> 00:04:32,240 Speaker 1: pack which includes eight packets of Element for just five 69 00:04:32,279 --> 00:04:35,760 Speaker 1: dollars shipping. Again, head on over to drink Element dot 70 00:04:35,800 --> 00:04:38,200 Speaker 1: com d r i n k l m n t 71 00:04:38,440 --> 00:04:41,240 Speaker 1: dot com slash Hurdle and try it for yourself. Get 72 00:04:41,279 --> 00:04:44,320 Speaker 1: a free Element sample pack today. If you like what 73 00:04:44,360 --> 00:04:47,640 Speaker 1: you're listening to, if you love the takeaways from Hurdle, 74 00:04:47,680 --> 00:04:49,280 Speaker 1: it would mean the world to me if you would 75 00:04:49,279 --> 00:04:52,960 Speaker 1: do two things. One make sure you rate and review 76 00:04:53,120 --> 00:04:56,840 Speaker 1: the show in Apple podcasts, and two make sure you're 77 00:04:56,880 --> 00:05:00,960 Speaker 1: following along with Hurdle over on social media. Yeah, with that, 78 00:05:01,920 --> 00:05:12,599 Speaker 1: let's get to hurdling. So if you're relatively new to 79 00:05:12,720 --> 00:05:17,599 Speaker 1: being a hurdler, then you may not be entirely in 80 00:05:17,960 --> 00:05:21,479 Speaker 1: the loop on my backstory today. If you follow me 81 00:05:21,520 --> 00:05:25,160 Speaker 1: on social media, you see a woman who is a podcaster, 82 00:05:25,360 --> 00:05:28,880 Speaker 1: she's a journalist, she's a runner. She enjoys being active, 83 00:05:28,960 --> 00:05:33,880 Speaker 1: getting up and moving, but back in high school and college, 84 00:05:34,960 --> 00:05:40,680 Speaker 1: I was really struggling on the movement front, and I 85 00:05:40,760 --> 00:05:45,000 Speaker 1: looked entirely different than I do now. And that's because 86 00:05:45,400 --> 00:05:49,719 Speaker 1: when I got on a scale in the spring of 87 00:05:49,839 --> 00:05:54,840 Speaker 1: my freshman year, I weighed in at over two hundred pounds. 88 00:05:55,520 --> 00:05:59,640 Speaker 1: I weight cycled pretty much my entire adolescence. You know. 89 00:05:59,800 --> 00:06:03,000 Speaker 1: There were years where I played on a travel soccer 90 00:06:03,040 --> 00:06:05,040 Speaker 1: team and I was quite fit, and then there were 91 00:06:05,120 --> 00:06:08,279 Speaker 1: other years where I felt really defeated and I couldn't 92 00:06:08,320 --> 00:06:12,839 Speaker 1: fit into the biggest size genes that they sold at 93 00:06:12,920 --> 00:06:16,039 Speaker 1: American Eagle at the time. In high school and early 94 00:06:16,080 --> 00:06:19,400 Speaker 1: on in college, I felt as though my size was 95 00:06:19,560 --> 00:06:23,280 Speaker 1: really limiting for me and made me really uncomfortable. I 96 00:06:23,320 --> 00:06:27,279 Speaker 1: was really self conscious, especially when it came to boys 97 00:06:27,440 --> 00:06:31,440 Speaker 1: at the time, and really frustrating, you know, growing up 98 00:06:31,560 --> 00:06:33,400 Speaker 1: going to summer camp. And I'll talk a little bit 99 00:06:33,400 --> 00:06:36,520 Speaker 1: about summer camp in a little bit, but girls would 100 00:06:36,600 --> 00:06:39,400 Speaker 1: just share clothes, right, Everyone would get dressed to go 101 00:06:39,440 --> 00:06:43,640 Speaker 1: to dinner and trade outfits. And I couldn't participate in that, 102 00:06:43,880 --> 00:06:46,320 Speaker 1: especially when I started to like clothes, you know, like 103 00:06:46,360 --> 00:06:49,440 Speaker 1: when you were a preteen. Because I was much bigger 104 00:06:49,880 --> 00:06:52,200 Speaker 1: than the other girls. And again, like I said in 105 00:06:52,200 --> 00:06:55,880 Speaker 1: the intro, for some you know, being a certain size 106 00:06:56,080 --> 00:06:59,760 Speaker 1: maybe something that you enjoy, Maybe it's something that you 107 00:07:00,040 --> 00:07:03,640 Speaker 1: feel really comfortable at that size, comfortable in your body. 108 00:07:03,680 --> 00:07:07,280 Speaker 1: For me, being a girl over two hundred pounds, I 109 00:07:07,400 --> 00:07:12,360 Speaker 1: didn't feel comfortable. I didn't feel accepted. But most importantly, 110 00:07:12,760 --> 00:07:17,280 Speaker 1: the dialogue in my head was so negative. I felt 111 00:07:17,360 --> 00:07:21,840 Speaker 1: unhappy often, uncomfortable often, and I knew that I needed 112 00:07:22,040 --> 00:07:25,640 Speaker 1: to make a change. And so, as I alluded to, 113 00:07:25,680 --> 00:07:28,720 Speaker 1: that change happened in the spring of my freshman year. 114 00:07:29,000 --> 00:07:31,480 Speaker 1: I was working on a term paper, as I tell 115 00:07:31,560 --> 00:07:34,800 Speaker 1: this story pretty often, and I looked to my right 116 00:07:34,840 --> 00:07:37,200 Speaker 1: and I saw a scale under the bunk bed in 117 00:07:37,240 --> 00:07:40,920 Speaker 1: my freshman dorm room. And so, because who doesn't like 118 00:07:40,960 --> 00:07:43,320 Speaker 1: to get on a scale when they're procrastinating working on 119 00:07:43,360 --> 00:07:46,280 Speaker 1: a term paper, I got on the scale and I 120 00:07:46,320 --> 00:07:50,160 Speaker 1: saw a number over two hundred pounds, and I, completely 121 00:07:50,720 --> 00:07:55,120 Speaker 1: counterintuitive to everything I was used to at this point 122 00:07:55,120 --> 00:07:57,560 Speaker 1: in my life, through on a pair of sneakers and 123 00:07:57,640 --> 00:08:00,400 Speaker 1: a high school volleyball sweatshirt, and I ran down the 124 00:08:00,440 --> 00:08:03,840 Speaker 1: street outside of my dorm until I couldn't run anymore. 125 00:08:03,840 --> 00:08:06,840 Speaker 1: It lasted for about like forty seconds, and then I 126 00:08:06,920 --> 00:08:09,960 Speaker 1: collapsed into the grass. It was nighttime, and I remember 127 00:08:09,960 --> 00:08:12,880 Speaker 1: the grass was wet, and I was like instantly soaked, 128 00:08:12,880 --> 00:08:16,160 Speaker 1: and I just looked up at the sky and at 129 00:08:16,200 --> 00:08:18,400 Speaker 1: the stars, and with tears in my eyes, I was 130 00:08:18,440 --> 00:08:21,680 Speaker 1: just like, I don't want to live like this anymore. 131 00:08:22,320 --> 00:08:26,960 Speaker 1: I knew that I needed to make a change, and 132 00:08:27,240 --> 00:08:30,200 Speaker 1: so the change happened in a couple of different segments, 133 00:08:30,200 --> 00:08:33,120 Speaker 1: as I refer to them. The first segment was me 134 00:08:33,280 --> 00:08:37,079 Speaker 1: learning how to eat better. Now. As many can relate, 135 00:08:37,559 --> 00:08:40,079 Speaker 1: you go to college, you go to the dining hall 136 00:08:40,120 --> 00:08:42,440 Speaker 1: three times a day. For the most part, there's so 137 00:08:42,600 --> 00:08:45,439 Speaker 1: much to choose from there, so much to you know, 138 00:08:45,559 --> 00:08:48,960 Speaker 1: make your way through. I was constantly eating things like 139 00:08:49,080 --> 00:08:52,080 Speaker 1: French fries and having ice cream after lunch and dinner 140 00:08:52,120 --> 00:08:55,240 Speaker 1: every day, and so really the first part of my 141 00:08:55,280 --> 00:08:58,440 Speaker 1: weight loss journey was really learning how to eat better, 142 00:08:59,280 --> 00:09:03,440 Speaker 1: exercise portion control, and something I'm really proud to say, 143 00:09:03,520 --> 00:09:05,800 Speaker 1: even looking back on it now, was that I never 144 00:09:05,880 --> 00:09:09,959 Speaker 1: completely cut anything out right. Like I loved ice cream. 145 00:09:10,120 --> 00:09:12,240 Speaker 1: I just came to understand that I didn't need to 146 00:09:12,280 --> 00:09:16,720 Speaker 1: eat it after every single meal, just like I would 147 00:09:16,720 --> 00:09:20,280 Speaker 1: make time sporadically for things like French fries, like my 148 00:09:20,360 --> 00:09:25,120 Speaker 1: grandmother's sauce on Sunday's, like pancakes on the weekends, all 149 00:09:25,400 --> 00:09:31,080 Speaker 1: things I believe firmly can be in your life in moderation. Also, 150 00:09:31,280 --> 00:09:34,480 Speaker 1: I mean the college storyline here. Never during this chapter 151 00:09:34,600 --> 00:09:39,480 Speaker 1: of my journey did I ever completely eliminate things like alcohol, right. 152 00:09:39,600 --> 00:09:43,040 Speaker 1: I mean, I was in college to have the college experience, 153 00:09:43,200 --> 00:09:46,320 Speaker 1: and the college experience that I desired involved, you know, 154 00:09:46,679 --> 00:09:50,440 Speaker 1: recreational drinking, and so that was a part of my 155 00:09:50,800 --> 00:09:55,160 Speaker 1: regular routine as well, within of course, moderation. So I 156 00:09:55,160 --> 00:09:57,760 Speaker 1: would say it took me about a year to lose 157 00:09:57,960 --> 00:10:01,200 Speaker 1: thirty five pounds and about two years and change to 158 00:10:01,280 --> 00:10:04,640 Speaker 1: lose the seventy. So after the first year, I felt 159 00:10:05,240 --> 00:10:07,480 Speaker 1: as though I got my eating under control, and that's 160 00:10:07,520 --> 00:10:09,800 Speaker 1: when I really started to take a look at my 161 00:10:09,920 --> 00:10:13,600 Speaker 1: exercise routine. Having made a decent amount of progress at 162 00:10:13,640 --> 00:10:16,120 Speaker 1: this point losing thirty five pounds, I was feeling better 163 00:10:16,200 --> 00:10:20,080 Speaker 1: in my body, definitely feeling healthier and excited about you 164 00:10:20,280 --> 00:10:23,600 Speaker 1: my own potential. And I also feel like it's important 165 00:10:23,640 --> 00:10:26,080 Speaker 1: to throw into the mix here. I didn't start out 166 00:10:26,160 --> 00:10:28,280 Speaker 1: on my weight loss journey saying that I wanted to 167 00:10:28,360 --> 00:10:31,200 Speaker 1: lose seventy pounds. I started out on my weight loss 168 00:10:31,240 --> 00:10:34,040 Speaker 1: journey saying I want to feel better in my body. 169 00:10:34,480 --> 00:10:39,040 Speaker 1: So I never set a goal along those lines, which 170 00:10:39,320 --> 00:10:42,800 Speaker 1: isn't necessarily you know how I would advise someone probably 171 00:10:42,840 --> 00:10:45,400 Speaker 1: to go about it. Today, I think it's really beneficial 172 00:10:45,559 --> 00:10:47,800 Speaker 1: to set smart goals when it comes to weight loss. 173 00:10:47,840 --> 00:10:50,400 Speaker 1: So maybe your smart goal is I want to lose 174 00:10:50,520 --> 00:10:54,240 Speaker 1: ten pounds over three months. There's a bunch of different 175 00:10:54,240 --> 00:10:56,880 Speaker 1: feedback about what I quote unquote healthy amount of weight 176 00:10:57,040 --> 00:11:00,680 Speaker 1: is to lose that you can keep off regularly. Experts 177 00:11:00,679 --> 00:11:03,839 Speaker 1: will say between one to two pounds per week can 178 00:11:03,880 --> 00:11:07,880 Speaker 1: be sustainable. So a goal of ten pounds over three 179 00:11:07,920 --> 00:11:14,079 Speaker 1: months definitely definitely achievable and certainly smart because again time bound, 180 00:11:14,080 --> 00:11:16,959 Speaker 1: and I would argue realistic anyway. I feel like I'm 181 00:11:16,960 --> 00:11:18,560 Speaker 1: going to go off on a lot of tangents in 182 00:11:18,600 --> 00:11:22,559 Speaker 1: this episode. So the first part learning how to eat right, 183 00:11:22,640 --> 00:11:28,000 Speaker 1: the second part working on my relationship with exercise. So I, 184 00:11:28,080 --> 00:11:31,760 Speaker 1: as I mentioned, was used to going to either the 185 00:11:31,840 --> 00:11:34,959 Speaker 1: local on campus gym, or if I was back home 186 00:11:35,280 --> 00:11:37,760 Speaker 1: staying with my parents, I would go to the Planet 187 00:11:37,840 --> 00:11:42,280 Speaker 1: Fitness in town and when that second summer came about, 188 00:11:42,559 --> 00:11:45,440 Speaker 1: when I was going into my junior year, I was 189 00:11:45,480 --> 00:11:49,280 Speaker 1: working as a programming director at a summer camp, and 190 00:11:49,440 --> 00:11:53,000 Speaker 1: I knew that I wanted to keep on moving and 191 00:11:53,040 --> 00:11:56,000 Speaker 1: to keep up my positive progress, and so the only 192 00:11:56,280 --> 00:11:59,439 Speaker 1: viable option that I had at my disposal that I 193 00:11:59,520 --> 00:12:03,920 Speaker 1: knew that I could work with was running. Let me 194 00:12:03,960 --> 00:12:07,280 Speaker 1: tell you this, I hated running, like absolutely hated it. 195 00:12:07,320 --> 00:12:09,600 Speaker 1: Felt like I was awful at it. I didn't make 196 00:12:09,720 --> 00:12:13,480 Speaker 1: my sophomore year volleyball team because I couldn't run a 197 00:12:13,520 --> 00:12:16,600 Speaker 1: mile in under ten minutes, which made me feel as 198 00:12:16,600 --> 00:12:19,720 Speaker 1: though from that point forward I was incapable of running 199 00:12:19,760 --> 00:12:23,080 Speaker 1: a mile period. Such an awful benchmark for joining a 200 00:12:23,120 --> 00:12:26,720 Speaker 1: team if you ask me anyway, I committed to running 201 00:12:26,760 --> 00:12:30,640 Speaker 1: every day for an entire summer, and that looked like 202 00:12:31,160 --> 00:12:34,120 Speaker 1: going out at the same time every single day at 203 00:12:34,160 --> 00:12:37,079 Speaker 1: one thirty in the afternoon, about give or take, and 204 00:12:37,320 --> 00:12:40,840 Speaker 1: running a mile, and that was it. I didn't set 205 00:12:41,040 --> 00:12:44,240 Speaker 1: an insane goal to run a marathon or even a 206 00:12:44,280 --> 00:12:47,840 Speaker 1: five k. All I wanted to do was move my 207 00:12:47,960 --> 00:12:51,320 Speaker 1: body for a little less than twenty minutes and be 208 00:12:51,400 --> 00:12:54,720 Speaker 1: done with it. The funny part about this story is 209 00:12:54,760 --> 00:12:57,360 Speaker 1: that I actually measured that distance at the end of 210 00:12:57,360 --> 00:13:00,720 Speaker 1: that summer, and what really had been happening was that 211 00:13:00,800 --> 00:13:03,080 Speaker 1: every day I laced up my sneakers and put on 212 00:13:03,160 --> 00:13:05,920 Speaker 1: my black target caught in spandex and a Haines white 213 00:13:06,000 --> 00:13:08,079 Speaker 1: v neck and I went out and ran the same 214 00:13:08,320 --> 00:13:11,800 Speaker 1: route and that root wasn't a mile at all. In fact, 215 00:13:12,360 --> 00:13:16,360 Speaker 1: it was a half mile, and I couldn't even I 216 00:13:16,360 --> 00:13:18,880 Speaker 1: couldn't even be mad about it, honestly, because what happened 217 00:13:18,920 --> 00:13:21,160 Speaker 1: that summer was that I learned to love running, and 218 00:13:21,200 --> 00:13:23,840 Speaker 1: I never thought that that was something that would even 219 00:13:24,040 --> 00:13:31,320 Speaker 1: be even remotely in my wheelhouse. I digress. The weight 220 00:13:31,400 --> 00:13:34,000 Speaker 1: continued to come off that summer. I think I lost 221 00:13:34,040 --> 00:13:37,680 Speaker 1: probably another twenty or so pounds, so we're at fifty 222 00:13:37,720 --> 00:13:41,520 Speaker 1: five pounds, and the last fifteen or so kind of 223 00:13:41,559 --> 00:13:45,240 Speaker 1: trickled off in the weeks and months and whatnot after that. 224 00:13:46,360 --> 00:13:49,959 Speaker 1: By spring semester of my senior year, about three years 225 00:13:50,040 --> 00:13:54,920 Speaker 1: after I started, I felt and admittedly looked like a 226 00:13:54,920 --> 00:14:00,640 Speaker 1: different Emily, and Emily that felt happy in her body, comfortable, 227 00:14:00,840 --> 00:14:04,320 Speaker 1: I felt healthy. Something I haven't mentioned here is that 228 00:14:04,880 --> 00:14:07,280 Speaker 1: at different times during my weight loss journey and I 229 00:14:07,360 --> 00:14:10,640 Speaker 1: mentioned this in my episode with Mindy Grossman, who is 230 00:14:10,760 --> 00:14:16,079 Speaker 1: now the CEO of WW. But I did use weight 231 00:14:16,120 --> 00:14:18,960 Speaker 1: Watchers as it was called at the time at different 232 00:14:18,960 --> 00:14:22,200 Speaker 1: points in my weight loss journey, and admittedly I never 233 00:14:22,280 --> 00:14:26,520 Speaker 1: really followed the points plan, so to speak, But especially 234 00:14:26,640 --> 00:14:28,880 Speaker 1: during my junior year of college, when I was still 235 00:14:28,880 --> 00:14:31,560 Speaker 1: working on my relationship with running, I had signed up 236 00:14:31,640 --> 00:14:35,000 Speaker 1: for my first half marathon checking in at weight Watchers. 237 00:14:35,000 --> 00:14:37,560 Speaker 1: I think I went on like Tuesday mornings or something. 238 00:14:38,000 --> 00:14:42,640 Speaker 1: That was my opportunity to stay accountable, to show up 239 00:14:42,640 --> 00:14:45,760 Speaker 1: somewhere where I knew that I was investing in myself, 240 00:14:45,960 --> 00:14:48,760 Speaker 1: and like that accountability just it made a world of 241 00:14:48,800 --> 00:14:52,520 Speaker 1: difference for me. And so really, I mean, that's it, right. 242 00:14:52,600 --> 00:14:56,240 Speaker 1: So this weight loss chapter of my life, so to speak, 243 00:14:56,280 --> 00:14:58,640 Speaker 1: and it's a journey that is still continuing to this 244 00:14:58,760 --> 00:15:01,160 Speaker 1: day in some guards and I'll talk about that in 245 00:15:01,160 --> 00:15:04,840 Speaker 1: a moment. But that journey, the chunk of my weight 246 00:15:04,880 --> 00:15:08,120 Speaker 1: loss ended in I would say twenty ten, and here 247 00:15:08,160 --> 00:15:12,640 Speaker 1: we are eleven years later. Now am I still down 248 00:15:12,920 --> 00:15:16,040 Speaker 1: you know, a total of seventy pounds? Definitely not. I 249 00:15:16,080 --> 00:15:20,000 Speaker 1: would say these days, I feel more comfortable being down 250 00:15:20,080 --> 00:15:24,160 Speaker 1: about sixty ish from where I was back in college. 251 00:15:24,640 --> 00:15:28,240 Speaker 1: But that ebbs and flows, for sure. I'm going to 252 00:15:28,320 --> 00:15:30,400 Speaker 1: answer some of the questions that came in in a second, 253 00:15:30,520 --> 00:15:33,320 Speaker 1: but one of them was, have you ever struggled with 254 00:15:33,400 --> 00:15:37,160 Speaker 1: putting some of that weight back on? For sure? Like? 255 00:15:37,280 --> 00:15:40,400 Speaker 1: For sure? For sure? I think that no matter if 256 00:15:40,800 --> 00:15:44,120 Speaker 1: you are currently in your own chapter of weight loss 257 00:15:44,240 --> 00:15:47,360 Speaker 1: or if it's in your past, that weight is a 258 00:15:47,400 --> 00:15:51,320 Speaker 1: really emotional thing. You know, A lot of my emotions 259 00:15:51,720 --> 00:15:55,040 Speaker 1: were a big part of the reason why I was 260 00:15:55,360 --> 00:15:58,400 Speaker 1: over two hundred pounds to begin with. For me going 261 00:15:58,440 --> 00:16:01,960 Speaker 1: through some personal trauma in my teens, I reached to 262 00:16:02,080 --> 00:16:04,480 Speaker 1: food as an outlet. I reached to food because it 263 00:16:04,560 --> 00:16:07,480 Speaker 1: was something that was always there when maybe other people 264 00:16:07,640 --> 00:16:11,240 Speaker 1: or things were not. And so especially over the past 265 00:16:11,320 --> 00:16:16,240 Speaker 1: year during the pandemic, being home so often, having direct 266 00:16:16,360 --> 00:16:21,120 Speaker 1: access to food and drinks and my and my cabinets 267 00:16:21,160 --> 00:16:23,920 Speaker 1: and my pantry and all this stuff. I mean, I 268 00:16:24,000 --> 00:16:26,640 Speaker 1: felt myself at times definitely slipping into some of those 269 00:16:26,720 --> 00:16:30,280 Speaker 1: old habits again. But what can't be taken away from 270 00:16:30,280 --> 00:16:33,800 Speaker 1: me at this point are the lessons I learned during 271 00:16:33,800 --> 00:16:37,520 Speaker 1: that time. I now have strategies that I can go 272 00:16:37,680 --> 00:16:41,400 Speaker 1: back to to help myself get back on a healthy 273 00:16:41,520 --> 00:16:45,560 Speaker 1: path when I feel like my habits are spiraling, right, 274 00:16:45,760 --> 00:16:49,120 Speaker 1: I know that it helps to talk to a friend. 275 00:16:49,320 --> 00:16:52,440 Speaker 1: I know that it's important for me to maybe keep 276 00:16:52,520 --> 00:16:56,600 Speaker 1: a food journal, to write things down, to stay accountable 277 00:16:56,640 --> 00:16:59,440 Speaker 1: and actually see what I'm putting into my body. I 278 00:16:59,480 --> 00:17:02,600 Speaker 1: also know, you know, the benefits of movement and making 279 00:17:02,640 --> 00:17:05,400 Speaker 1: sure that I'm moving my body, and that doesn't have 280 00:17:05,480 --> 00:17:08,680 Speaker 1: to be you know, a six mile run every day 281 00:17:08,840 --> 00:17:11,760 Speaker 1: can literally just be a long walk in the morning 282 00:17:11,840 --> 00:17:15,240 Speaker 1: and that time for myself. That's me prioritizing my own 283 00:17:15,680 --> 00:17:18,359 Speaker 1: well being, my mental health, my physical health. You know, 284 00:17:18,359 --> 00:17:21,120 Speaker 1: there are just so many strategies that I learned over 285 00:17:21,200 --> 00:17:23,919 Speaker 1: that three year weight loss that I will carry with 286 00:17:24,040 --> 00:17:27,640 Speaker 1: me for the rest of my life. Now. To get 287 00:17:27,640 --> 00:17:30,200 Speaker 1: into some of the other questions that came in, how 288 00:17:30,240 --> 00:17:33,040 Speaker 1: do you keep it off? You know, it really is 289 00:17:33,560 --> 00:17:38,400 Speaker 1: just remembering how much better I feel at this size 290 00:17:38,440 --> 00:17:41,000 Speaker 1: than where I used to be. For me, movement is 291 00:17:41,040 --> 00:17:44,920 Speaker 1: my medicine and I can't imagine my life without it. 292 00:17:45,280 --> 00:17:47,400 Speaker 1: I am not a slave to the scale. In fact, 293 00:17:47,440 --> 00:17:49,520 Speaker 1: at one point over the last year, I decided to 294 00:17:49,560 --> 00:17:52,840 Speaker 1: throw it out. I've since acquired another a company sent 295 00:17:52,920 --> 00:17:56,520 Speaker 1: me one, But I think every person needs to establish 296 00:17:56,600 --> 00:17:59,560 Speaker 1: their own boundaries when it comes to maintenance that feel 297 00:17:59,640 --> 00:18:03,239 Speaker 1: really comfortable and good for them. I'm probably getting on 298 00:18:03,240 --> 00:18:05,800 Speaker 1: that scale maybe once a month or so. I know 299 00:18:05,840 --> 00:18:08,560 Speaker 1: that weighing myself every day is definitely not good for 300 00:18:08,640 --> 00:18:12,480 Speaker 1: my mental health, and I incorporate other good for me 301 00:18:12,600 --> 00:18:15,800 Speaker 1: practices that I know help me keep my body in 302 00:18:15,880 --> 00:18:19,440 Speaker 1: some sort of regular pattern. Right, So, something like drinking 303 00:18:19,440 --> 00:18:21,880 Speaker 1: my Athletic Greens every morning. I know I talk about 304 00:18:21,920 --> 00:18:23,879 Speaker 1: it all the time on the show, but literally, it 305 00:18:23,960 --> 00:18:27,719 Speaker 1: is something in my morning routine that I heavily, heavily 306 00:18:27,800 --> 00:18:31,600 Speaker 1: credit with helping me feel excellent in my body. If 307 00:18:31,600 --> 00:18:34,160 Speaker 1: you haven't gotten on the train yet, I can't recommend 308 00:18:34,200 --> 00:18:36,760 Speaker 1: it enough. I'll plug it here. Head on over to 309 00:18:36,840 --> 00:18:40,760 Speaker 1: Athleticgreens dot com slash hurdle to get it today, and 310 00:18:40,800 --> 00:18:42,600 Speaker 1: if you order through that link, it'll come with a 311 00:18:42,600 --> 00:18:45,600 Speaker 1: bunch of free stuff, including travel packs and Vitamin D 312 00:18:45,760 --> 00:18:49,000 Speaker 1: and a cool container. But that is a habit, you know, 313 00:18:49,119 --> 00:18:51,960 Speaker 1: taking that all in one daily supplement that I acquired 314 00:18:52,040 --> 00:18:55,040 Speaker 1: in my adult years. I finally homed in on a 315 00:18:55,480 --> 00:18:59,239 Speaker 1: wellness routine where I feel as though I know I 316 00:18:59,320 --> 00:19:03,640 Speaker 1: have the rest to my quote unquote best body that 317 00:19:03,680 --> 00:19:07,520 Speaker 1: includes rest when I need it, fueling better does hurt, 318 00:19:07,520 --> 00:19:11,680 Speaker 1: in moderation wine on Fridays. Like everything I list here, 319 00:19:12,000 --> 00:19:15,320 Speaker 1: they contribute both to my mental wellbeing as well as 320 00:19:15,359 --> 00:19:19,040 Speaker 1: my physical well being. The next question, do you have 321 00:19:19,160 --> 00:19:22,720 Speaker 1: a loose skin? So it's funny. I remember when I 322 00:19:22,760 --> 00:19:25,960 Speaker 1: lost the first bit of my weight, my chest stayed 323 00:19:26,119 --> 00:19:29,399 Speaker 1: the same, and then in the second bit of thirty 324 00:19:29,400 --> 00:19:32,240 Speaker 1: five pounds or so, that's when I felt like my 325 00:19:32,320 --> 00:19:36,439 Speaker 1: boobs completely deflated, and so I went from being a 326 00:19:36,520 --> 00:19:39,240 Speaker 1: double D to being a small C. So I feel 327 00:19:39,280 --> 00:19:41,680 Speaker 1: like I have a little bit of loose skin in 328 00:19:41,720 --> 00:19:44,320 Speaker 1: that area. And I also have, you know, a ton 329 00:19:44,359 --> 00:19:46,880 Speaker 1: of stretch marks all over my body, from the back 330 00:19:46,920 --> 00:19:49,560 Speaker 1: of my hips to my thighs, to my glutes to 331 00:19:49,840 --> 00:19:52,840 Speaker 1: I mean, you name it. Next question, how much exercise 332 00:19:53,040 --> 00:19:55,960 Speaker 1: did you do in a week? Again, I mean when 333 00:19:56,000 --> 00:19:58,480 Speaker 1: I was really getting quote unquote into exercise in the 334 00:19:58,480 --> 00:20:00,800 Speaker 1: middle of that journey, I was running a half a 335 00:20:00,840 --> 00:20:03,800 Speaker 1: mile a day. I think the biggest lesson that I've 336 00:20:03,920 --> 00:20:06,639 Speaker 1: learned over the years, you really can't over exercise a 337 00:20:06,680 --> 00:20:09,680 Speaker 1: bad diet, and if you try to it won't serve 338 00:20:09,760 --> 00:20:14,600 Speaker 1: you well. So incorporating movement more regularly is super important. 339 00:20:14,640 --> 00:20:17,119 Speaker 1: I also live in a walking base city, I have 340 00:20:17,280 --> 00:20:19,960 Speaker 1: for the past ten years. I think the CDC, the 341 00:20:19,960 --> 00:20:22,879 Speaker 1: Centers for Disease Control and Prevention, they recommend about one 342 00:20:22,960 --> 00:20:26,439 Speaker 1: hundred and fifty eight minutes every week of modern intensity 343 00:20:26,480 --> 00:20:29,879 Speaker 1: aerobic activity. I would say I was definitely getting that, 344 00:20:30,040 --> 00:20:33,240 Speaker 1: whether it was from running or going to the gym 345 00:20:33,240 --> 00:20:35,159 Speaker 1: and getting on the elliptical or what have you. And 346 00:20:35,200 --> 00:20:38,600 Speaker 1: it wasn't until after that chapter of weight loss in 347 00:20:38,600 --> 00:20:41,359 Speaker 1: college that I really got into strength training. I dated 348 00:20:41,359 --> 00:20:43,960 Speaker 1: someone when I graduated that was heavily into CrossFit, and 349 00:20:44,000 --> 00:20:46,719 Speaker 1: so that triggered a fun little phase for me. But 350 00:20:46,760 --> 00:20:49,280 Speaker 1: for the most part, the desire to lose weight is 351 00:20:49,280 --> 00:20:51,560 Speaker 1: what led me to running. And I would say that 352 00:20:51,680 --> 00:20:54,920 Speaker 1: running is a piece to my maintenance puzzle, but it's 353 00:20:54,920 --> 00:20:58,200 Speaker 1: certainly not why I run. I'm not running to lose weight. 354 00:20:58,200 --> 00:21:02,200 Speaker 1: I'm running because running makes me feel happy and strong 355 00:21:02,520 --> 00:21:05,680 Speaker 1: and confident, and it brings me closer to the awesome 356 00:21:05,880 --> 00:21:09,239 Speaker 1: running community here in New York. Another question that came in, 357 00:21:09,480 --> 00:21:12,600 Speaker 1: go to meals and snacks when you were losing weight? Oh? 358 00:21:12,640 --> 00:21:16,159 Speaker 1: My goodness, rice cakes with peanut butter, Oh my god, 359 00:21:16,440 --> 00:21:20,479 Speaker 1: guilty pleasure. McDonald's dollar cones, which used to be like 360 00:21:20,680 --> 00:21:22,679 Speaker 1: ice cream phones. By the way, they used to be 361 00:21:22,880 --> 00:21:24,960 Speaker 1: on the menu as like one hundred calories. I think 362 00:21:25,000 --> 00:21:28,520 Speaker 1: now they've like up that to one hundred and seventy five. 363 00:21:29,359 --> 00:21:32,080 Speaker 1: I was always big on keeping like endless amounts of 364 00:21:32,119 --> 00:21:36,040 Speaker 1: sliced vegetables in my refrigerator. Popcorn at weight Watchers used 365 00:21:36,080 --> 00:21:39,680 Speaker 1: to be zero points. I think watermelon, any other fruit 366 00:21:39,760 --> 00:21:42,440 Speaker 1: that they would always talk about the water content being 367 00:21:42,480 --> 00:21:45,000 Speaker 1: super high. And in terms of meals, like a lot 368 00:21:45,000 --> 00:21:48,440 Speaker 1: of the same meals I eat regularly today from stirfry 369 00:21:48,520 --> 00:21:51,560 Speaker 1: with like loads of veggies of protein and some rice, 370 00:21:51,800 --> 00:21:55,639 Speaker 1: to baked salmon and always messing with different recipes. You know, 371 00:21:55,840 --> 00:21:58,600 Speaker 1: you don't need to eat bland food to eat healthy, 372 00:21:58,760 --> 00:22:02,320 Speaker 1: And I think often when we get too regimented in 373 00:22:02,400 --> 00:22:05,000 Speaker 1: that you think you just need to eat grilled chicken 374 00:22:05,040 --> 00:22:08,399 Speaker 1: and steam vegetables and brown rice and whatnot all the time. 375 00:22:08,560 --> 00:22:11,920 Speaker 1: Like that's not a sustainable lifestyle. At this point, I'll 376 00:22:11,920 --> 00:22:14,760 Speaker 1: also answer the question that came in, have you ever 377 00:22:14,920 --> 00:22:20,440 Speaker 1: counted macros? No? I have never been that person. I mean, 378 00:22:20,480 --> 00:22:23,160 Speaker 1: I suppose that kind of hand in hand with weight 379 00:22:23,200 --> 00:22:28,840 Speaker 1: watchers is loosely based upon those concepts, But for me, 380 00:22:29,080 --> 00:22:32,520 Speaker 1: getting that strict about how I was keeping track of 381 00:22:32,560 --> 00:22:35,440 Speaker 1: my intake just never really felt like the Goldilocks fit 382 00:22:35,600 --> 00:22:38,600 Speaker 1: for me. Another question that came in when did you 383 00:22:38,680 --> 00:22:40,480 Speaker 1: hit the point where you felt like you had a 384 00:22:40,560 --> 00:22:45,040 Speaker 1: normal relationship with food. That's an interesting question because I 385 00:22:45,080 --> 00:22:47,800 Speaker 1: think I have a good relationship with food these days, 386 00:22:47,800 --> 00:22:50,520 Speaker 1: but as I mentioned earlier, there are definitely, you know, 387 00:22:50,680 --> 00:22:54,000 Speaker 1: weeks or months at a time where sometimes I feel 388 00:22:54,240 --> 00:22:56,920 Speaker 1: like I'm slipping into some of my own old habits. 389 00:22:57,320 --> 00:23:00,480 Speaker 1: And again, when that happens, you have to identify the 390 00:23:00,480 --> 00:23:02,639 Speaker 1: strategies and the tips and the tricks that worked for 391 00:23:02,720 --> 00:23:05,159 Speaker 1: you to get back on track. I think in the 392 00:23:05,240 --> 00:23:08,359 Speaker 1: years immediately following college, I was living with my mother 393 00:23:08,480 --> 00:23:11,200 Speaker 1: before moving to New York City, and then I moved 394 00:23:11,240 --> 00:23:13,600 Speaker 1: to New York City out on my own for the 395 00:23:13,640 --> 00:23:17,080 Speaker 1: first time, and in that first year in New York 396 00:23:17,119 --> 00:23:18,960 Speaker 1: I really came into my own when it came to 397 00:23:19,040 --> 00:23:23,040 Speaker 1: making legitimate meals, figuring out how to meal preps, so 398 00:23:23,119 --> 00:23:25,160 Speaker 1: to speak, so that I could like have my breakfast 399 00:23:25,160 --> 00:23:26,960 Speaker 1: writing in the morning to get ready to go to work, 400 00:23:27,000 --> 00:23:28,800 Speaker 1: and then bringing my lunch with me to work and 401 00:23:28,880 --> 00:23:31,399 Speaker 1: coming home and having dinner and just getting into a 402 00:23:31,520 --> 00:23:34,719 Speaker 1: routine here in New York, especially when I was younger 403 00:23:34,760 --> 00:23:37,280 Speaker 1: and I didn't have the funds or the means to 404 00:23:37,359 --> 00:23:39,280 Speaker 1: really go out to eat all the time. And it 405 00:23:39,359 --> 00:23:42,120 Speaker 1: was in that time where again I found those staple 406 00:23:42,280 --> 00:23:45,080 Speaker 1: meals for myself, and I started to feel really comfortable 407 00:23:45,200 --> 00:23:50,439 Speaker 1: knowing that one night of pizza, one ice cream cone, 408 00:23:50,520 --> 00:23:53,439 Speaker 1: one whatever, like that's not going to deter all of 409 00:23:53,480 --> 00:23:56,520 Speaker 1: this progress. I am at a point now where, for 410 00:23:56,560 --> 00:23:59,520 Speaker 1: the most part, I've kept this weight off for eleven 411 00:23:59,600 --> 00:24:03,080 Speaker 1: plus years, and I Am not going to go back 412 00:24:03,160 --> 00:24:05,639 Speaker 1: to being that Emily. It's just, you know, it's not 413 00:24:05,720 --> 00:24:07,760 Speaker 1: going to happen for me. I also think a part 414 00:24:07,800 --> 00:24:10,800 Speaker 1: of that conversation, a part of this like ever evolving 415 00:24:10,880 --> 00:24:13,920 Speaker 1: relationship that I have with my body is is having 416 00:24:13,920 --> 00:24:16,199 Speaker 1: some grace with myself. Right, you know, there are going 417 00:24:16,240 --> 00:24:18,480 Speaker 1: to be those hard days, and I refer to that 418 00:24:18,520 --> 00:24:20,480 Speaker 1: time in my life as a chapter, because I think 419 00:24:20,480 --> 00:24:24,359 Speaker 1: that this journey is ongoing forever. Another question here, what 420 00:24:24,440 --> 00:24:27,160 Speaker 1: were your mantras or affirmations while you were on your 421 00:24:27,160 --> 00:24:31,520 Speaker 1: weight loss journey. I honestly wasn't super int mantras when 422 00:24:31,560 --> 00:24:33,760 Speaker 1: I was going through that time in my life. These 423 00:24:33,840 --> 00:24:36,919 Speaker 1: days I lean into remember when you wanted what you 424 00:24:36,960 --> 00:24:39,879 Speaker 1: have now, Also do good and be kind and one 425 00:24:39,880 --> 00:24:42,679 Speaker 1: of my favorites, you didn't come this far to only 426 00:24:42,760 --> 00:24:46,920 Speaker 1: come this far? What did you do? In moments of plateau? Oh, 427 00:24:46,920 --> 00:24:49,600 Speaker 1: trust me, those definitely came, especially, you know, when you're 428 00:24:49,600 --> 00:24:51,520 Speaker 1: on a journey like that for two to three years, 429 00:24:51,680 --> 00:24:54,840 Speaker 1: they come what felt like decently Often for me, it 430 00:24:54,920 --> 00:24:57,360 Speaker 1: was really getting to a place where I felt comfortable 431 00:24:57,359 --> 00:24:59,720 Speaker 1: switching up my routine. If I felt like I was 432 00:24:59,760 --> 00:25:02,720 Speaker 1: like eating the same stuff constantly time and time again, 433 00:25:02,840 --> 00:25:05,000 Speaker 1: then kind of mixing that up as well, and not 434 00:25:05,119 --> 00:25:08,240 Speaker 1: being afraid to consult with my doctor, consult with experts. 435 00:25:08,240 --> 00:25:10,719 Speaker 1: At the time, I had none of these certifications to 436 00:25:10,720 --> 00:25:13,719 Speaker 1: get feedback on what I could be doing differently that 437 00:25:13,760 --> 00:25:15,800 Speaker 1: you know, there were definitely times when I would be 438 00:25:15,840 --> 00:25:18,920 Speaker 1: going to weigh in at weight Watchers and I would 439 00:25:18,920 --> 00:25:21,000 Speaker 1: get on the scale and I would lose point two 440 00:25:21,040 --> 00:25:23,280 Speaker 1: point four instead of something that I wanted to see 441 00:25:23,320 --> 00:25:26,520 Speaker 1: like one point four or two point four. I had 442 00:25:26,560 --> 00:25:29,160 Speaker 1: to just get to a place where I truly understood 443 00:25:29,200 --> 00:25:31,879 Speaker 1: that it was all part of the process. You know, 444 00:25:31,920 --> 00:25:34,040 Speaker 1: I wish that I could shout this from the rooftop 445 00:25:34,119 --> 00:25:37,040 Speaker 1: sometimes that if you were trying to use quick fixes, 446 00:25:37,400 --> 00:25:40,960 Speaker 1: that's not going to work. If you want long lasting 447 00:25:41,040 --> 00:25:43,800 Speaker 1: weight loss, if you want to make a change, that's 448 00:25:43,880 --> 00:25:46,600 Speaker 1: for life. If you want to maintain, then you've got 449 00:25:46,600 --> 00:25:49,719 Speaker 1: to think about lifestyle. You've got to think about how 450 00:25:49,960 --> 00:25:54,080 Speaker 1: you can incorporate healthier habits into your regular routine in 451 00:25:54,119 --> 00:25:57,640 Speaker 1: a way that you enjoy, in a way that feels sustainable. 452 00:25:58,080 --> 00:26:02,960 Speaker 1: And remember that these healthy habits, this process, it's gonna 453 00:26:03,000 --> 00:26:06,280 Speaker 1: look different for you than it will look for anybody else. 454 00:26:06,720 --> 00:26:10,600 Speaker 1: And you know what, that's just fine. The last question 455 00:26:10,640 --> 00:26:12,240 Speaker 1: I'm going to answer here today, I feel like there's 456 00:26:12,240 --> 00:26:14,920 Speaker 1: gonna be another episode coming with this down the pipe. 457 00:26:15,200 --> 00:26:19,200 Speaker 1: How did you talk to yourself about body positivity and confidence? Before, during, 458 00:26:19,240 --> 00:26:22,119 Speaker 1: and after? Listen, the conversation that we're having with ourselves 459 00:26:22,240 --> 00:26:26,840 Speaker 1: is always ever evolving, and for me, my inner dialogue 460 00:26:26,880 --> 00:26:29,600 Speaker 1: got better as I feel felt more comfortable in my 461 00:26:29,720 --> 00:26:32,560 Speaker 1: own skin. That's not to say that even these days 462 00:26:32,560 --> 00:26:35,800 Speaker 1: I don't struggle with negative self talk. I literally released 463 00:26:35,800 --> 00:26:38,840 Speaker 1: an episode on that pretty recently, but I recognize that 464 00:26:39,040 --> 00:26:41,760 Speaker 1: I am the person that I hear the most on 465 00:26:41,920 --> 00:26:45,399 Speaker 1: any given day. It is up to us. It is 466 00:26:45,560 --> 00:26:49,280 Speaker 1: up to me to be my own biggest cheerleader. I 467 00:26:49,320 --> 00:26:52,400 Speaker 1: think that's it for now. I mean again, it's not 468 00:26:52,520 --> 00:26:54,800 Speaker 1: like this is really something that I can just completely 469 00:26:54,920 --> 00:26:59,280 Speaker 1: unpack in one episode of a podcast. But I'd love 470 00:26:59,320 --> 00:27:01,800 Speaker 1: to answer or of your questions. If you feel like 471 00:27:01,840 --> 00:27:05,000 Speaker 1: this insight is helping you, to ask me a question 472 00:27:05,080 --> 00:27:08,720 Speaker 1: that I will answer in an upcoming episode, click on 473 00:27:08,800 --> 00:27:11,800 Speaker 1: over to the show notes and leave me a voice message. 474 00:27:11,840 --> 00:27:14,040 Speaker 1: There's a link that says leave me a voice message. 475 00:27:14,119 --> 00:27:17,560 Speaker 1: Please click it. It's important to me to help other 476 00:27:17,600 --> 00:27:21,080 Speaker 1: people understand that whatever they're going through, you know you're 477 00:27:21,119 --> 00:27:23,199 Speaker 1: not the only person that's going through something like this. 478 00:27:23,359 --> 00:27:26,119 Speaker 1: And I have been on this weight loss journey for 479 00:27:26,200 --> 00:27:28,000 Speaker 1: a long time and I will be on it for 480 00:27:28,040 --> 00:27:31,440 Speaker 1: the rest of my life. So know that you're not alone. 481 00:27:31,880 --> 00:27:34,720 Speaker 1: Know that you have an entire community behind you. If 482 00:27:34,760 --> 00:27:37,239 Speaker 1: you are struggling as well, I would highly encourage you 483 00:27:37,440 --> 00:27:40,040 Speaker 1: to head on over to the Secret Hurdler's group over 484 00:27:40,119 --> 00:27:42,240 Speaker 1: on Facebook. I'll put the link to join that in 485 00:27:42,280 --> 00:27:46,639 Speaker 1: the show notes as well. Another hurdle conquered. Catch you 486 00:27:46,640 --> 00:27:47,280 Speaker 1: guys next time.