1 00:00:00,480 --> 00:00:02,880 Speaker 1: Hi, this is Sarah. Just a brief message before we 2 00:00:02,920 --> 00:00:06,800 Speaker 1: start this episode. This episode was recorded prior to current 3 00:00:06,880 --> 00:00:09,559 Speaker 1: national coverage of events which brought to the forefront the 4 00:00:09,640 --> 00:00:14,240 Speaker 1: racial disparities present in this country. We support efforts against racism. 5 00:00:14,720 --> 00:00:16,640 Speaker 1: We are thrilled that this week's guest happens to be 6 00:00:16,680 --> 00:00:19,520 Speaker 1: a black woman succeeding and making work in life fit together. 7 00:00:20,200 --> 00:00:23,159 Speaker 1: This was entirely coincidental, but we hope to continue to 8 00:00:23,200 --> 00:00:25,880 Speaker 1: feature more black women and non black women of color 9 00:00:26,120 --> 00:00:29,160 Speaker 1: and are invested in increasing the diversity of our future guests. 10 00:00:29,800 --> 00:00:32,720 Speaker 1: If you have guest recommendations for us, please send them 11 00:00:32,720 --> 00:00:38,400 Speaker 1: our way. Thank you, and we hope you enjoy the episode. Hi. 12 00:00:38,640 --> 00:00:42,680 Speaker 1: This is Laura Vandercamp. I'm a mother of five, an author, journalist, 13 00:00:42,760 --> 00:00:46,080 Speaker 1: and speaker. And this is Sarah hart Unger. I'm a 14 00:00:46,080 --> 00:00:49,519 Speaker 1: mother of three, a practicing physician and blogger. On the side, 15 00:00:49,680 --> 00:00:52,080 Speaker 1: we are two working parents who love our careers and 16 00:00:52,120 --> 00:00:55,240 Speaker 1: our families. Welcome to best of both worlds. Here we 17 00:00:55,280 --> 00:00:58,240 Speaker 1: talk about how real women manage work, family, and time 18 00:00:58,280 --> 00:01:01,480 Speaker 1: for fun. From figuring out childcare to mapping out long 19 00:01:01,560 --> 00:01:04,080 Speaker 1: term career goals. We want you to get the most 20 00:01:04,080 --> 00:01:09,399 Speaker 1: out of Life. Welcome to best of both worlds. This 21 00:01:09,520 --> 00:01:12,080 Speaker 1: is Laura. This is episode one hundred and forty nine, 22 00:01:12,120 --> 00:01:15,399 Speaker 1: which is airing in early June of twenty twenty, and 23 00:01:15,440 --> 00:01:18,280 Speaker 1: we're going to be discussing fitness with Jennifer Nagle, who 24 00:01:18,319 --> 00:01:21,080 Speaker 1: is the owner of Figured Out Fitness in East Lansing, Michigan. 25 00:01:21,520 --> 00:01:24,560 Speaker 1: She is big into strength training and she's going to 26 00:01:24,640 --> 00:01:27,360 Speaker 1: tell us why that's where we should be focusing most 27 00:01:27,400 --> 00:01:31,080 Speaker 1: of our efforts. If people will visit her website, the 28 00:01:31,160 --> 00:01:34,399 Speaker 1: real Jennifernagel dot com, I would double check that, but 29 00:01:35,240 --> 00:01:37,800 Speaker 1: you will see that she is a good advertisement for 30 00:01:37,920 --> 00:01:42,039 Speaker 1: doing strength training, so please go check that out. So, Sarah, 31 00:01:42,080 --> 00:01:45,440 Speaker 1: what are you doing for fitness these days? The same? 32 00:01:45,720 --> 00:01:47,760 Speaker 1: I mean, you know, I used to mostly I used 33 00:01:47,760 --> 00:01:49,800 Speaker 1: to be mostly running, but I've been in this like 34 00:01:50,160 --> 00:01:51,960 Speaker 1: beach buddy face. I feel bad because it's like a 35 00:01:51,960 --> 00:01:54,600 Speaker 1: competitor of the type of stuff that Jennifer does. Although 36 00:01:54,640 --> 00:01:57,720 Speaker 1: I feel like I kind of feel like she what 37 00:01:57,800 --> 00:02:00,800 Speaker 1: she offers is in a way some and then it's 38 00:02:00,840 --> 00:02:03,040 Speaker 1: like very convenient, like you could do it whenever you 39 00:02:03,080 --> 00:02:05,800 Speaker 1: want and wherever you want. But if you're used to 40 00:02:05,840 --> 00:02:08,679 Speaker 1: doing streaming workouts, it will want something more customized to you, 41 00:02:08,800 --> 00:02:11,280 Speaker 1: because obviously, you know, when I'm watching beach Body like 42 00:02:11,639 --> 00:02:14,640 Speaker 1: it's for them, it's for whoever. And in fact, in 43 00:02:14,680 --> 00:02:19,120 Speaker 1: my age, my delicate age state, I'm like concerned because 44 00:02:19,120 --> 00:02:21,520 Speaker 1: I did get a little bit injured, although I've since recovered, 45 00:02:21,560 --> 00:02:23,560 Speaker 1: so that's all good, and I just you know, I 46 00:02:23,600 --> 00:02:26,840 Speaker 1: wonder sometimes like would a more individualized approach be helpful, 47 00:02:26,840 --> 00:02:28,320 Speaker 1: And I would say that if I get injured again, 48 00:02:28,720 --> 00:02:31,280 Speaker 1: I would consider that. But I am. I am still 49 00:02:31,320 --> 00:02:33,960 Speaker 1: doing the beach body thing. I'm half well, I rode 50 00:02:34,000 --> 00:02:36,239 Speaker 1: halfway through eighty day obsession, but that's like a full 51 00:02:36,280 --> 00:02:39,200 Speaker 1: online I'm on day eleven. Well, I think it's like 52 00:02:39,280 --> 00:02:41,000 Speaker 1: when this is going to air, right, this is going 53 00:02:41,080 --> 00:02:43,760 Speaker 1: to air if I don't get injured, because I already 54 00:02:43,840 --> 00:02:46,400 Speaker 1: so I did. I should be at like day twenty something. 55 00:02:46,480 --> 00:02:50,040 Speaker 1: But the first week was sort of unsuccessful because I 56 00:02:50,120 --> 00:02:52,560 Speaker 1: had a really bad shoulder stream by the end of it, 57 00:02:52,880 --> 00:02:54,840 Speaker 1: I had to take a full week off, and then 58 00:02:54,880 --> 00:02:57,160 Speaker 1: I decided that my shoulder was completely better right at 59 00:02:57,160 --> 00:02:58,440 Speaker 1: the end of that week, so I was very happy. 60 00:02:58,600 --> 00:02:59,600 Speaker 1: So I was like, you know what, I'm going to 61 00:02:59,680 --> 00:03:02,360 Speaker 1: just repea the whole first week to see, you know 62 00:03:02,400 --> 00:03:04,600 Speaker 1: what happens, because obviously, if I get the injury again 63 00:03:04,639 --> 00:03:07,360 Speaker 1: and maybe this just isn't the workout for me. And 64 00:03:07,400 --> 00:03:10,200 Speaker 1: so my repetition of week one was fine. And now 65 00:03:10,200 --> 00:03:12,680 Speaker 1: I'm on week two. So I just completed workout number 66 00:03:12,720 --> 00:03:16,360 Speaker 1: eleven today of the eighty day Obsession. Well that's getting 67 00:03:16,440 --> 00:03:19,839 Speaker 1: in there, sort of. No, it's not half, but it's 68 00:03:19,880 --> 00:03:23,560 Speaker 1: in there. It's somewhere in there. That's that's good. Yeah. 69 00:03:23,560 --> 00:03:26,200 Speaker 1: I Sarah had asked if I wanted to do the 70 00:03:26,200 --> 00:03:28,520 Speaker 1: eighty day Obsession at one point, and I decided I 71 00:03:28,600 --> 00:03:31,799 Speaker 1: just I couldn't commit yet to that. Although you know, yeah, 72 00:03:31,880 --> 00:03:34,519 Speaker 1: Jennifer has a great argument for more strength for our coach. 73 00:03:34,520 --> 00:03:36,440 Speaker 1: You're going to hear in a few minutes. I have 74 00:03:36,560 --> 00:03:39,560 Speaker 1: not been doing much of that. Interestingly, I have not 75 00:03:39,760 --> 00:03:45,440 Speaker 1: been running all that regularly this week. I do in general, 76 00:03:45,480 --> 00:03:47,480 Speaker 1: and I trust that I will be fully back in 77 00:03:47,520 --> 00:03:49,760 Speaker 1: the flow with that by the time the stairs. But 78 00:03:50,800 --> 00:03:54,840 Speaker 1: it's just been I don't know, did you maybe just 79 00:03:54,840 --> 00:03:56,960 Speaker 1: needed a little Maybe I needed a little break. We've 80 00:03:57,040 --> 00:03:59,760 Speaker 1: I love breaks. We've been you know, and I didn't 81 00:03:59,800 --> 00:04:03,560 Speaker 1: take a break for three years, So maybe then I 82 00:04:03,560 --> 00:04:06,680 Speaker 1: did okay so when the baby was born, but I 83 00:04:06,720 --> 00:04:10,200 Speaker 1: don't know. It's been between not sleeping very well. He's 84 00:04:10,200 --> 00:04:16,040 Speaker 1: been problematic with that of late, being very busy with work, 85 00:04:16,040 --> 00:04:18,400 Speaker 1: which is the same excuse everyone uses, and I know 86 00:04:18,480 --> 00:04:20,560 Speaker 1: that it's not that I don't have time. It's just 87 00:04:20,600 --> 00:04:24,559 Speaker 1: not been a big priority right now. Between also dealing 88 00:04:24,560 --> 00:04:27,640 Speaker 1: with the kids stuff. We've been using some extra time 89 00:04:27,680 --> 00:04:31,800 Speaker 1: to do the pool, you know, take them on walks. 90 00:04:31,920 --> 00:04:34,200 Speaker 1: I try to get out. I do something every day, 91 00:04:34,240 --> 00:04:36,280 Speaker 1: so either I go for a walk. What I've been 92 00:04:36,279 --> 00:04:39,080 Speaker 1: doing lately is a walk from seven to seven thirty 93 00:04:39,080 --> 00:04:42,080 Speaker 1: at night, and that's great. Yeah. I actually feel like 94 00:04:42,160 --> 00:04:44,400 Speaker 1: walking is almost the new running for me right now, 95 00:04:44,480 --> 00:04:47,320 Speaker 1: because doing running and this eighty day would be like 96 00:04:48,279 --> 00:04:50,840 Speaker 1: no punishing or I just can't imagine. I know there 97 00:04:50,880 --> 00:04:52,920 Speaker 1: are probably some crazy people that combine those things, but 98 00:04:53,000 --> 00:04:55,720 Speaker 1: I'm not going to do it. And there are workouts 99 00:04:55,760 --> 00:04:58,000 Speaker 1: in the thing that are like sweaty enough cardio that 100 00:04:58,040 --> 00:05:00,640 Speaker 1: I don't feel like I need to run. But I 101 00:05:00,680 --> 00:05:04,200 Speaker 1: really do enjoy the walk. These days, I have a 102 00:05:04,200 --> 00:05:06,880 Speaker 1: lot of four pm Zoom calls and it's a perfect 103 00:05:06,960 --> 00:05:09,600 Speaker 1: time if it's not thunderstorming. Which is a big if 104 00:05:09,680 --> 00:05:12,159 Speaker 1: lately to just be like, well, I'm going to walk in, 105 00:05:12,320 --> 00:05:15,400 Speaker 1: listen to this talk and contribute when needed and get 106 00:05:15,400 --> 00:05:18,320 Speaker 1: my outdoor time and it's good. Yeah, that's a great 107 00:05:18,320 --> 00:05:20,640 Speaker 1: way for people to fit some fitness into their lives. 108 00:05:20,640 --> 00:05:22,920 Speaker 1: Like if you're just absolutely stacked up with calls all day, 109 00:05:23,160 --> 00:05:24,560 Speaker 1: if there's any of them that you don't have to 110 00:05:24,600 --> 00:05:26,920 Speaker 1: talk a lot, those might be really good ones to 111 00:05:27,279 --> 00:05:32,120 Speaker 1: take outside. But you have running goals still, I still do. Yeah, No, 112 00:05:32,200 --> 00:05:34,680 Speaker 1: it's just this week has been particularly bad. I do 113 00:05:34,720 --> 00:05:38,559 Speaker 1: think it will get better. Also, as it gets hotter, 114 00:05:38,720 --> 00:05:41,080 Speaker 1: it gets harder to run during the day, which means 115 00:05:41,080 --> 00:05:43,679 Speaker 1: that I need to run early or run late running 116 00:05:43,880 --> 00:05:46,320 Speaker 1: I probably can switch that walk to a run. I 117 00:05:46,360 --> 00:05:50,320 Speaker 1: probably should just do that, or I can do. Mornings 118 00:05:50,320 --> 00:05:56,000 Speaker 1: are just difficult with the new baby, and that's waking 119 00:05:56,080 --> 00:05:59,080 Speaker 1: up and at varying times feeding him, the schedule being 120 00:05:59,600 --> 00:06:03,200 Speaker 1: off that. So yeah, no, I just need to figure 121 00:06:03,240 --> 00:06:05,159 Speaker 1: it out again, and I'm sure I will because I 122 00:06:05,200 --> 00:06:07,120 Speaker 1: do love to run, as I mentioned in the body 123 00:06:07,160 --> 00:06:10,240 Speaker 1: of this episode, and it's good for me to do so. 124 00:06:10,440 --> 00:06:13,120 Speaker 1: But yeah, probably should be working on the strength training too, 125 00:06:13,720 --> 00:06:15,880 Speaker 1: so we'll hear Jennifer's tips on that. This is a 126 00:06:15,920 --> 00:06:19,560 Speaker 1: great interview, so please stay tuned. Well. Sarah and I 127 00:06:19,600 --> 00:06:23,080 Speaker 1: are delighted to welcome Jennifer Nagel to the podcast. She 128 00:06:23,160 --> 00:06:26,360 Speaker 1: is the owner of Figured Out Fitness in East Lansing, Michigan. 129 00:06:26,480 --> 00:06:30,599 Speaker 1: So Jennifer, welcome. Hey, thanks Ed really happy to talk 130 00:06:30,640 --> 00:06:33,480 Speaker 1: to you guys. Yeah, why don't you introduce yourself to 131 00:06:33,520 --> 00:06:36,159 Speaker 1: our listeners, tell them a little bit about you, your career, 132 00:06:36,279 --> 00:06:40,080 Speaker 1: your family. Yeah. Well, I'm Jennifer Nagel, as you mentioned, 133 00:06:40,080 --> 00:06:42,920 Speaker 1: and I own Figured Out Fitness, which is an online 134 00:06:43,200 --> 00:06:47,839 Speaker 1: personal training company, and I work primarily with women, especially 135 00:06:48,440 --> 00:06:52,920 Speaker 1: us busy high performing women, moms, those of us who 136 00:06:52,960 --> 00:06:55,840 Speaker 1: have a really hard time figuring out how to fit 137 00:06:55,960 --> 00:06:59,839 Speaker 1: like nutrition, exercise, and just healthy behaviors into our day. 138 00:07:00,440 --> 00:07:06,520 Speaker 1: I really love helping people incorporate real and practical options 139 00:07:06,560 --> 00:07:08,560 Speaker 1: on how to get that into their day, and we 140 00:07:08,640 --> 00:07:11,960 Speaker 1: work with people one on one. We have some other programs, 141 00:07:12,000 --> 00:07:15,800 Speaker 1: but basically my whole mission is to help people who 142 00:07:15,920 --> 00:07:20,080 Speaker 1: used to be exhausted, tired, not taking care of themselves 143 00:07:20,120 --> 00:07:23,160 Speaker 1: just like I was, and just helping them really be 144 00:07:23,360 --> 00:07:25,400 Speaker 1: at their best. And I think being at your best 145 00:07:25,400 --> 00:07:29,040 Speaker 1: means having a strong foundation of health and fitness. Yeah, 146 00:07:29,160 --> 00:07:30,760 Speaker 1: you've got quite a story with that. I mean, you 147 00:07:31,040 --> 00:07:33,520 Speaker 1: haven't been in fitness your whole career. You started out 148 00:07:33,880 --> 00:07:38,480 Speaker 1: in higher education, right, Yes, yes, absolutely, so. I've always 149 00:07:38,640 --> 00:07:40,920 Speaker 1: loved exercise and fitness. So I was like one of 150 00:07:40,960 --> 00:07:44,280 Speaker 1: those crazy kids who my grandmother used to call me 151 00:07:44,320 --> 00:07:47,600 Speaker 1: wiggleworm because I could never sit still, and my mom 152 00:07:47,680 --> 00:07:49,920 Speaker 1: still teases me about that to this day. But that's 153 00:07:49,960 --> 00:07:53,120 Speaker 1: another story. But I actually worked in higher education for 154 00:07:53,200 --> 00:07:56,520 Speaker 1: fifteen years. I had a couple of other jobs before that, 155 00:07:56,560 --> 00:07:59,040 Speaker 1: but most of my career was in higher ed and 156 00:07:59,080 --> 00:08:02,280 Speaker 1: an administrative roles in things where you know, I worked 157 00:08:02,320 --> 00:08:05,280 Speaker 1: a lot of hours, and for part of that time, 158 00:08:05,320 --> 00:08:07,200 Speaker 1: I was a single parent. So I went through a 159 00:08:07,240 --> 00:08:09,960 Speaker 1: divorce and had a young child at home, and I 160 00:08:10,000 --> 00:08:12,400 Speaker 1: was just really struggling how to make that work. So 161 00:08:12,880 --> 00:08:15,120 Speaker 1: I became one of those people who was just addicted 162 00:08:15,160 --> 00:08:18,440 Speaker 1: to caffeine, and you know, every day I hoped and 163 00:08:18,480 --> 00:08:20,400 Speaker 1: prayed that I would make it through the next hour. 164 00:08:21,080 --> 00:08:24,000 Speaker 1: And it started to really show. I gained a lot 165 00:08:24,040 --> 00:08:27,360 Speaker 1: of weight. I was tired all the time, but then 166 00:08:27,360 --> 00:08:30,280 Speaker 1: I had insomnia. I mean I just was not taking 167 00:08:30,320 --> 00:08:32,839 Speaker 1: care of myself, and for me, the big wake up 168 00:08:32,880 --> 00:08:36,480 Speaker 1: call was, you know, I attempted to do some exercise 169 00:08:36,600 --> 00:08:40,160 Speaker 1: and started getting really light headed and dizzy, and going 170 00:08:40,200 --> 00:08:42,760 Speaker 1: to the doctor, I was diagnosed with high blood pressure. 171 00:08:42,800 --> 00:08:45,200 Speaker 1: And I was only thirty one years old, So that 172 00:08:45,320 --> 00:08:48,480 Speaker 1: was a huge, huge wake up call for me, and 173 00:08:48,520 --> 00:08:50,920 Speaker 1: I just knew I needed to start taking care of 174 00:08:50,960 --> 00:08:54,839 Speaker 1: myself to make a change and to show up better 175 00:08:54,880 --> 00:08:56,920 Speaker 1: for my daughter, because you know, when you're young, you 176 00:08:56,920 --> 00:09:00,920 Speaker 1: don't really think about the end of your life. But 177 00:09:00,960 --> 00:09:03,280 Speaker 1: then I realized it's like I was a young parent, 178 00:09:03,360 --> 00:09:05,920 Speaker 1: and I wanted to be a good mom for her. 179 00:09:05,960 --> 00:09:08,040 Speaker 1: I wanted to be around, I wanted to be healthy 180 00:09:08,080 --> 00:09:11,080 Speaker 1: and active and also teach her how she should be 181 00:09:11,120 --> 00:09:14,439 Speaker 1: taking care of herself too. So I made started really 182 00:09:14,440 --> 00:09:17,679 Speaker 1: making some big changes at that time, and part of 183 00:09:17,720 --> 00:09:22,360 Speaker 1: that was taking my interest in exercise and fitness from 184 00:09:22,400 --> 00:09:25,760 Speaker 1: hobby to career. So that's when I started getting a 185 00:09:25,760 --> 00:09:30,400 Speaker 1: lot of certifications and teaching courses and then eventually training 186 00:09:30,440 --> 00:09:34,200 Speaker 1: people and then opening my own fitness studio and then 187 00:09:34,400 --> 00:09:37,600 Speaker 1: eventually rolling And I just condensed the last like ten 188 00:09:37,720 --> 00:09:42,680 Speaker 1: years into my life rolling into starting my own business. 189 00:09:42,760 --> 00:09:45,520 Speaker 1: But that's where it comes from. It really, fitness is 190 00:09:45,520 --> 00:09:50,640 Speaker 1: something that truly saved my life but also helped me succeed. Like, 191 00:09:50,720 --> 00:09:53,240 Speaker 1: I felt so much better, I started doing much better 192 00:09:53,280 --> 00:09:55,559 Speaker 1: at work, I was sleeping, I was taking care of myself, 193 00:09:55,559 --> 00:09:57,080 Speaker 1: and then it really allowed me to be in that 194 00:09:57,120 --> 00:10:00,760 Speaker 1: great energetic space to pursue some big things that I 195 00:10:00,800 --> 00:10:03,200 Speaker 1: wanted in life, one of which was helping other people 196 00:10:03,200 --> 00:10:06,520 Speaker 1: through this business. Yeah. I mean, as you describe, it's 197 00:10:06,520 --> 00:10:09,560 Speaker 1: such a vicious cycle though, because you are so tired 198 00:10:10,120 --> 00:10:14,319 Speaker 1: and being more physically fit would obviously be incredibly beneficial, 199 00:10:14,360 --> 00:10:17,600 Speaker 1: but you have to get to that with the limited 200 00:10:17,720 --> 00:10:20,400 Speaker 1: energy that you have, you know, career, your case, a 201 00:10:20,440 --> 00:10:24,120 Speaker 1: single parent dealing with health issues. So for our listeners 202 00:10:24,120 --> 00:10:26,960 Speaker 1: who are maybe in that place and are looking for 203 00:10:27,080 --> 00:10:30,880 Speaker 1: how practically they can start taking a few small steps 204 00:10:30,880 --> 00:10:34,199 Speaker 1: on their own fitness journey, what would you recommend? Yes? Absolutely, 205 00:10:34,240 --> 00:10:37,720 Speaker 1: I think the critical word that you use with small steps. 206 00:10:38,120 --> 00:10:40,240 Speaker 1: I think the big mistake that we all try to 207 00:10:40,240 --> 00:10:43,680 Speaker 1: do is like I'm gonna get I'm gonna do this thing, 208 00:10:43,720 --> 00:10:47,959 Speaker 1: and then you're like buy seventeen protein shakes and you know, 209 00:10:48,200 --> 00:10:51,040 Speaker 1: get in the gym, and then the next day you're 210 00:10:51,160 --> 00:10:53,880 Speaker 1: sore and you're like, this is horrible. I hate it. 211 00:10:54,320 --> 00:10:58,760 Speaker 1: So my advice is always start slow. Maybe one you 212 00:10:58,760 --> 00:11:01,880 Speaker 1: know you've never exerc size before, just do it once, 213 00:11:02,040 --> 00:11:06,200 Speaker 1: you know, see do something small. Your exercise routines do 214 00:11:06,240 --> 00:11:09,280 Speaker 1: not need to be long. In fact, most of the 215 00:11:09,320 --> 00:11:12,080 Speaker 1: people that I train, their exercise routines are twenty to 216 00:11:12,160 --> 00:11:15,560 Speaker 1: thirty minutes to start, and you focus on some very 217 00:11:15,600 --> 00:11:19,280 Speaker 1: basic movements that mimic your everyday life. So squats, like 218 00:11:19,320 --> 00:11:23,040 Speaker 1: when you go down to get something a deadlift overhead 219 00:11:23,120 --> 00:11:27,680 Speaker 1: press and just try maybe two sets of that eight 220 00:11:27,720 --> 00:11:30,720 Speaker 1: to twelve repetitions, no weight to light weight. So the 221 00:11:30,800 --> 00:11:34,000 Speaker 1: key is start really small and try to see if 222 00:11:34,000 --> 00:11:36,720 Speaker 1: you can carve out twenty minutes twice a week to 223 00:11:36,800 --> 00:11:40,319 Speaker 1: begin with, and then you can always add on from there. 224 00:11:40,800 --> 00:11:44,000 Speaker 1: So that's the first thing on the exercise realm. On 225 00:11:44,080 --> 00:11:47,920 Speaker 1: the nutrition realm, same type of thing. Start small. You're 226 00:11:47,920 --> 00:11:50,400 Speaker 1: not going to go from zero to like health nut 227 00:11:50,400 --> 00:11:52,960 Speaker 1: in five minutes. You're going to start with something like 228 00:11:53,000 --> 00:11:55,960 Speaker 1: I'm going to drink water today. That was one thing 229 00:11:55,960 --> 00:11:58,520 Speaker 1: that I completely neglected. I would be going throughout my 230 00:11:58,679 --> 00:12:02,360 Speaker 1: day running, running, run, and then realize that I haven't 231 00:12:02,480 --> 00:12:05,680 Speaker 1: had water or I hadn't, you know, you know, So 232 00:12:06,320 --> 00:12:09,160 Speaker 1: start with one or two very very simple things that 233 00:12:09,200 --> 00:12:12,160 Speaker 1: create a great baseline, and then you can always layer 234 00:12:12,440 --> 00:12:15,640 Speaker 1: habits on top of it. So I think a lot 235 00:12:15,720 --> 00:12:19,520 Speaker 1: of the fitness magazines and television shows like Biggest Lizard. 236 00:12:19,559 --> 00:12:21,920 Speaker 1: It's great that they're highlighting health and fitness, but I 237 00:12:21,920 --> 00:12:25,560 Speaker 1: think it also creates an unrealistic expectation for those of 238 00:12:25,640 --> 00:12:29,360 Speaker 1: us who have kids and jobs and so many other things, 239 00:12:29,360 --> 00:12:31,120 Speaker 1: Like we're not going to spend two hours at a 240 00:12:31,200 --> 00:12:34,520 Speaker 1: ranch with a you know, a million dollar trainer and 241 00:12:34,960 --> 00:12:37,839 Speaker 1: food prepared for it. This just doesn't happen. So if 242 00:12:37,880 --> 00:12:40,600 Speaker 1: it's then I like, I eat out five times a week. 243 00:12:40,640 --> 00:12:42,480 Speaker 1: Now I eat out two times a week. Like that's 244 00:12:42,480 --> 00:12:45,760 Speaker 1: a big, big step in the right direction. So start small, 245 00:12:46,160 --> 00:12:51,120 Speaker 1: small habits, small exercise, and build from there. And that's 246 00:12:51,160 --> 00:12:53,800 Speaker 1: so true. I feel like, you know, like I don't 247 00:12:53,800 --> 00:12:55,640 Speaker 1: know if you read the book Atomic Habits, but like 248 00:12:56,000 --> 00:12:58,719 Speaker 1: you can start really small. But that doesn't like I 249 00:12:58,760 --> 00:13:00,320 Speaker 1: think some people get caught in the idea that well, 250 00:13:00,360 --> 00:13:02,880 Speaker 1: then that will never work. But you have to remember 251 00:13:02,880 --> 00:13:06,040 Speaker 1: that once you build a habit, you can then incrementally 252 00:13:06,080 --> 00:13:08,360 Speaker 1: increase that habit. So you're two times a week, no 253 00:13:09,040 --> 00:13:11,120 Speaker 1: no weight workouts. Might not seem like a big deal, 254 00:13:11,400 --> 00:13:14,000 Speaker 1: but you're building this huge foundation of something that's becoming 255 00:13:14,080 --> 00:13:16,320 Speaker 1: part of your day. And as you're gradually increasing the 256 00:13:16,360 --> 00:13:19,920 Speaker 1: length and maybe increasing the weight, before you know it, 257 00:13:19,960 --> 00:13:23,120 Speaker 1: time accumulates and you've really built something very meaningful. So 258 00:13:23,320 --> 00:13:26,560 Speaker 1: I love that, Jennifer. I thought it was interesting. We 259 00:13:26,720 --> 00:13:28,880 Speaker 1: talked about, you know, if you haven't exercised, what you're 260 00:13:28,880 --> 00:13:33,440 Speaker 1: going to do to start exercising. You mentioned some strength 261 00:13:33,600 --> 00:13:36,720 Speaker 1: work that was what you started with, So you know, 262 00:13:36,800 --> 00:13:39,000 Speaker 1: you didn't say like, go go run, You didn't say 263 00:13:39,040 --> 00:13:41,560 Speaker 1: go jump rope or anything like that. What is the 264 00:13:41,800 --> 00:13:43,920 Speaker 1: upside of strength work? Because I know this is something 265 00:13:43,920 --> 00:13:48,640 Speaker 1: you really emphasize with your clients. Absolutely, if you are busy, 266 00:13:49,040 --> 00:13:53,000 Speaker 1: if you have a lot going on, strength training, resistance 267 00:13:53,040 --> 00:13:56,280 Speaker 1: training definitely gives you the most bang for your book. 268 00:13:56,600 --> 00:14:00,800 Speaker 1: Plus strength training, not forget about aesthetics. Helps you with sleep, 269 00:14:01,000 --> 00:14:04,880 Speaker 1: It helps you with posture, with bone density, with even 270 00:14:04,920 --> 00:14:08,040 Speaker 1: lowering inflammation, boosting your metabolism. So if you're going to 271 00:14:08,080 --> 00:14:11,120 Speaker 1: spend twenty minutes doing something, let's spend it doing the 272 00:14:11,160 --> 00:14:14,000 Speaker 1: thing that's going to give you the best benefit. And 273 00:14:14,080 --> 00:14:17,920 Speaker 1: I also think that women traditionally were marketed to with 274 00:14:18,200 --> 00:14:22,760 Speaker 1: just cardiovascular exercise. And cardiovascular exercise is great, we definitely 275 00:14:22,800 --> 00:14:26,800 Speaker 1: want great heart help. I'm not knocking cardiovascular exercise, but 276 00:14:27,480 --> 00:14:30,440 Speaker 1: I think that a lot of times we ignore strength training, 277 00:14:30,480 --> 00:14:33,640 Speaker 1: which can give us so many great benefits. So I 278 00:14:33,960 --> 00:14:38,600 Speaker 1: like to always I think about making a cake. Right, Okay, 279 00:14:38,680 --> 00:14:41,240 Speaker 1: maybe cake is not the best anality here when we're 280 00:14:41,280 --> 00:14:45,600 Speaker 1: talking about fitness, but a healthy cake there we go, Sarah. 281 00:14:45,960 --> 00:14:48,120 Speaker 1: So if you have a healthy cake, you have a 282 00:14:48,240 --> 00:14:52,240 Speaker 1: base of like the cake itself, and then the next 283 00:14:52,320 --> 00:14:55,080 Speaker 1: layer you might have a little filling or frosting, and 284 00:14:55,120 --> 00:14:57,880 Speaker 1: then on the top you might have sprinkles. So if 285 00:14:57,920 --> 00:15:00,640 Speaker 1: you think about strength training, i'm putting together or workout. 286 00:15:00,720 --> 00:15:03,440 Speaker 1: I think strength training is the cake. That's what you 287 00:15:03,520 --> 00:15:06,000 Speaker 1: want to spend the most of your time doing, because 288 00:15:06,000 --> 00:15:09,920 Speaker 1: that's really going to create such a fantastic foundation for 289 00:15:10,040 --> 00:15:11,800 Speaker 1: some of the other things that you can then layer 290 00:15:11,840 --> 00:15:14,320 Speaker 1: on top of it. So, yeah, strength training is where 291 00:15:14,320 --> 00:15:16,960 Speaker 1: it's at, and I think a lot of people can 292 00:15:17,080 --> 00:15:19,680 Speaker 1: be intimidated. That's a lot of things what I hear 293 00:15:19,840 --> 00:15:22,680 Speaker 1: from some of my clients. But again, you don't have 294 00:15:22,720 --> 00:15:25,080 Speaker 1: to start off at a big gym, or if you 295 00:15:25,200 --> 00:15:26,680 Speaker 1: start off at a big gym, you can start with 296 00:15:26,720 --> 00:15:29,600 Speaker 1: simple movements. You can start off at home, and again, 297 00:15:29,760 --> 00:15:32,080 Speaker 1: a lot of really solid strength training you don't have 298 00:15:32,160 --> 00:15:34,040 Speaker 1: to do. I mean, I always love seeing the gym 299 00:15:34,080 --> 00:15:37,160 Speaker 1: fail videos where they have somebody like balancing on a 300 00:15:37,200 --> 00:15:40,600 Speaker 1: bosu ball with rings and like, because I'm like, who 301 00:15:40,680 --> 00:15:44,120 Speaker 1: is doing that? Really good strength training is simple, Keep 302 00:15:44,120 --> 00:15:47,200 Speaker 1: it simple. Squat, bend over, pick stuff up, push stuff 303 00:15:47,240 --> 00:15:49,960 Speaker 1: up in the air, pull stuff towards you, push it away. 304 00:15:50,040 --> 00:15:53,080 Speaker 1: I mean that's basically the movements that we're trying to do. 305 00:15:53,400 --> 00:15:56,800 Speaker 1: And especially if you're a parent or you know you're 306 00:15:56,840 --> 00:15:58,920 Speaker 1: busy or have a job or something like that, those 307 00:15:58,960 --> 00:16:02,240 Speaker 1: are the emotions that you doing most of the time anyway. 308 00:16:02,320 --> 00:16:04,800 Speaker 1: So let's just optimize our bodies for what we normally 309 00:16:04,880 --> 00:16:08,640 Speaker 1: like to do. Keep it simple, but also focus on 310 00:16:08,800 --> 00:16:13,280 Speaker 1: resistance training first before you start adding cardiovascular exercise. So 311 00:16:13,320 --> 00:16:15,520 Speaker 1: what sort of equipment should you have? I mean, a 312 00:16:15,560 --> 00:16:17,600 Speaker 1: lot of this you can do with body weight to 313 00:16:17,640 --> 00:16:20,520 Speaker 1: a degree, But if we're going to get something to 314 00:16:20,600 --> 00:16:23,560 Speaker 1: help with this, will do you recommend? Oh? Yeah, absolutely, 315 00:16:23,640 --> 00:16:26,320 Speaker 1: it doesn't have to be complex, but I usually like 316 00:16:26,400 --> 00:16:30,760 Speaker 1: to recommend at minimum some resistance bands with handles, which 317 00:16:30,760 --> 00:16:33,400 Speaker 1: you can usually get on Amazon for under thirty dollars, 318 00:16:33,760 --> 00:16:37,280 Speaker 1: and maybe a pair of light weights and moderately heavy 319 00:16:37,480 --> 00:16:40,280 Speaker 1: weights to heavy weights. And that is really heavy and 320 00:16:40,400 --> 00:16:43,320 Speaker 1: light is going to be very dependent on where you are. 321 00:16:43,480 --> 00:16:46,920 Speaker 1: So if you are just beginning, here's a quick trick 322 00:16:47,080 --> 00:16:49,600 Speaker 1: that I used to use when we were kids. My 323 00:16:49,720 --> 00:16:51,920 Speaker 1: sister and I used to work out in front of 324 00:16:52,000 --> 00:16:54,760 Speaker 1: our television in the living room to like the oldies 325 00:16:54,760 --> 00:16:57,680 Speaker 1: and goodies like Denise Austen and stuff. We had no weights, 326 00:16:57,680 --> 00:16:59,640 Speaker 1: of course, my parents would not buy that for us. 327 00:17:00,240 --> 00:17:03,160 Speaker 1: Soup cans so which is basically a one pound weight, 328 00:17:03,280 --> 00:17:04,960 Speaker 1: or if you have bigger hands. We were kids, so 329 00:17:04,960 --> 00:17:06,879 Speaker 1: we had small hands. If you have bigger hands, you 330 00:17:06,920 --> 00:17:10,040 Speaker 1: can use some of the larger soup cans, but yeah, lightweights, 331 00:17:10,240 --> 00:17:12,920 Speaker 1: a pair of heavy weights, and a set of resistance spans, 332 00:17:13,880 --> 00:17:16,720 Speaker 1: and then you know, honestly, a set of resistance spans. 333 00:17:16,760 --> 00:17:18,520 Speaker 1: If you can't get the dumbbells, which I know is 334 00:17:19,119 --> 00:17:22,160 Speaker 1: nearly impossible during this quarantine, but resistance bands are still 335 00:17:22,200 --> 00:17:25,040 Speaker 1: readily available. That's what I tell people to start off with. 336 00:17:25,200 --> 00:17:27,720 Speaker 1: And then you can always build on your you know, 337 00:17:27,760 --> 00:17:29,960 Speaker 1: your home gym, or you can build up to other 338 00:17:30,320 --> 00:17:33,720 Speaker 1: weights and equipment from there. What are your favorite I 339 00:17:33,720 --> 00:17:37,160 Speaker 1: mean you've mentioned stuff like squats and lifting stuff. Maybe 340 00:17:37,200 --> 00:17:40,920 Speaker 1: give us like three favorites, favorite moves that people could 341 00:17:40,960 --> 00:17:43,679 Speaker 1: start with. Yeah, I mean I love a lot of 342 00:17:43,720 --> 00:17:46,720 Speaker 1: these core exercises and their variations. So one of my 343 00:17:46,800 --> 00:17:51,120 Speaker 1: favorite exercises is a goblet squat where you're standing with 344 00:17:51,160 --> 00:17:54,040 Speaker 1: your feet a little bit wider than hip distance, your 345 00:17:54,080 --> 00:17:57,159 Speaker 1: toes are pointed out, and you're holding a weight in 346 00:17:57,200 --> 00:18:01,000 Speaker 1: your hand, just one single weight. Then you squat down 347 00:18:01,200 --> 00:18:03,480 Speaker 1: to your butt, gets about to knee level, and then 348 00:18:03,720 --> 00:18:06,920 Speaker 1: drive up through the heels. I love this because first 349 00:18:06,960 --> 00:18:10,160 Speaker 1: it's a squat, so you're working multiple muscles in your legs. 350 00:18:10,480 --> 00:18:14,000 Speaker 1: But ladies, these days, we're all talking about the glutes 351 00:18:14,119 --> 00:18:16,160 Speaker 1: and the booty and all that stuff. So yeah, I'm 352 00:18:16,160 --> 00:18:18,440 Speaker 1: talking about health and fitness, but we also want to 353 00:18:18,480 --> 00:18:22,760 Speaker 1: look good, right, That's part of our motivation. So goblet 354 00:18:22,840 --> 00:18:26,800 Speaker 1: squat is nice because sometimes when people it distributes your 355 00:18:26,800 --> 00:18:28,880 Speaker 1: weight a little bit further and it's sometimes a little 356 00:18:28,880 --> 00:18:31,640 Speaker 1: bit easier for people to get into. But you can 357 00:18:32,040 --> 00:18:35,160 Speaker 1: do a single goblet squat. You can slow it down 358 00:18:35,200 --> 00:18:38,000 Speaker 1: where you're dropping down slowly and then standing up for 359 00:18:38,080 --> 00:18:40,720 Speaker 1: one count. You can slow all the counts down. You 360 00:18:40,720 --> 00:18:43,919 Speaker 1: can do pulsing squats. You could add a band at 361 00:18:44,000 --> 00:18:47,000 Speaker 1: your legs. So a goblet squat is great because it's 362 00:18:47,040 --> 00:18:50,760 Speaker 1: a compound movement using a lot of different muscles and 363 00:18:50,840 --> 00:18:53,480 Speaker 1: pretty easy to execute whether you're at home or in 364 00:18:53,520 --> 00:18:57,560 Speaker 1: the gym. I'm a back girl, so I love working 365 00:18:57,560 --> 00:18:59,760 Speaker 1: in the back. It's one of those muscle groups that 366 00:18:59,800 --> 00:19:03,399 Speaker 1: we never think about because we can't see it, but 367 00:19:03,520 --> 00:19:06,639 Speaker 1: we also are always talking about the back. Strength and 368 00:19:06,720 --> 00:19:10,320 Speaker 1: back health is very important. Posture is important. So even 369 00:19:10,400 --> 00:19:13,680 Speaker 1: something like a seated resistance band pull where you can 370 00:19:13,680 --> 00:19:17,400 Speaker 1: put the handle band around your feet, sit down and 371 00:19:17,720 --> 00:19:21,040 Speaker 1: literally keep your shoulders down away from your ears, and 372 00:19:21,200 --> 00:19:25,639 Speaker 1: pull your elbows back so you can again very the 373 00:19:25,720 --> 00:19:29,000 Speaker 1: pace with that, you can loop both bands in one 374 00:19:29,080 --> 00:19:31,480 Speaker 1: arm and do a single arm row. You can do 375 00:19:31,560 --> 00:19:35,480 Speaker 1: it standing up. But rows and backwork are really important 376 00:19:35,520 --> 00:19:39,240 Speaker 1: because I just see posture, especially we're working from home. 377 00:19:39,280 --> 00:19:42,480 Speaker 1: We're rolling down on your shoulders around it from the computer, 378 00:19:42,920 --> 00:19:45,760 Speaker 1: and you see so many people having back issues or 379 00:19:45,840 --> 00:19:49,240 Speaker 1: saying that other exercises are difficult, so anything that helps 380 00:19:49,320 --> 00:19:53,280 Speaker 1: us build a really strong core I love so a row, 381 00:19:53,440 --> 00:19:58,040 Speaker 1: a banded row would be great. Then let me think, gosh, no, 382 00:19:58,160 --> 00:20:00,480 Speaker 1: those are really my two favorites. But I think the 383 00:20:00,560 --> 00:20:03,399 Speaker 1: third one I'm going to say deadlifts because it's the 384 00:20:03,440 --> 00:20:07,080 Speaker 1: one exercise that most people are super scared of. But 385 00:20:07,200 --> 00:20:10,199 Speaker 1: you can easily work up to the deadlift. People are 386 00:20:10,200 --> 00:20:13,080 Speaker 1: scared about deadlifts because they say, oh, it hurts my back. 387 00:20:13,240 --> 00:20:15,840 Speaker 1: But I think if you have really good posture and 388 00:20:15,880 --> 00:20:20,280 Speaker 1: you work on keeping your core tight, you can start 389 00:20:20,280 --> 00:20:23,280 Speaker 1: with again no weight. You can use resistance vans, you 390 00:20:23,280 --> 00:20:25,760 Speaker 1: can use dumbells, you can use your cat. You know, 391 00:20:25,840 --> 00:20:28,960 Speaker 1: you use a lot of things to lift up the weight. 392 00:20:29,080 --> 00:20:32,879 Speaker 1: But the great thing is it is a whole posterior chaining. Mean, 393 00:20:32,960 --> 00:20:36,080 Speaker 1: it's working the back of your legs, your core because 394 00:20:36,080 --> 00:20:38,119 Speaker 1: you have to keep it tight, you know, the upper 395 00:20:38,160 --> 00:20:40,560 Speaker 1: part of the back. You know. You just work so 396 00:20:40,760 --> 00:20:43,600 Speaker 1: many parts of the body with the dead lift, and 397 00:20:43,720 --> 00:20:47,120 Speaker 1: it's a highly functional movement. So I live in Michigan, 398 00:20:47,240 --> 00:20:49,240 Speaker 1: so there's a lot of snow. I think about the 399 00:20:49,359 --> 00:20:52,040 Speaker 1: muscles that I'm using. If I have to shovel, I 400 00:20:52,040 --> 00:20:56,160 Speaker 1: think those are the things that that you know between posture, 401 00:20:56,320 --> 00:20:59,560 Speaker 1: working the full body, and you know, doing some really 402 00:20:59,600 --> 00:21:04,160 Speaker 1: hard it's some really helpful functional movements this Goblet squad. 403 00:21:04,200 --> 00:21:07,800 Speaker 1: I love deadlifts and then some seated rose or standing 404 00:21:07,920 --> 00:21:11,119 Speaker 1: rose would be my favorite. I love it. Okay, I 405 00:21:11,160 --> 00:21:13,960 Speaker 1: want to ask some logistical questions about how it works 406 00:21:14,000 --> 00:21:18,360 Speaker 1: with your personal training, because you guys were doing online 407 00:21:18,440 --> 00:21:21,760 Speaker 1: virtual even before the pandemic corret. So I've been doing 408 00:21:21,840 --> 00:21:25,119 Speaker 1: that for over three years and exclusively for the last 409 00:21:25,160 --> 00:21:28,000 Speaker 1: two and a half. I've actually found it amazing. I've 410 00:21:28,040 --> 00:21:29,919 Speaker 1: trained in the gym and I've trained online, and I 411 00:21:29,960 --> 00:21:33,760 Speaker 1: prefer online training. Wow, So work me through the logistics. 412 00:21:34,200 --> 00:21:37,359 Speaker 1: Is this like sort of customized at home training and 413 00:21:37,400 --> 00:21:39,840 Speaker 1: your your video, face to face kind of FaceTime your 414 00:21:39,880 --> 00:21:42,600 Speaker 1: trainer or do they give you pre planned workouts? Tell 415 00:21:42,640 --> 00:21:44,679 Speaker 1: me as if I was a prospective clients, tell me 416 00:21:44,720 --> 00:21:46,640 Speaker 1: what it would be like. It's a great question. It's 417 00:21:46,880 --> 00:21:50,720 Speaker 1: definitely customized because every single person is different, and specifically 418 00:21:50,760 --> 00:21:53,800 Speaker 1: we work with people who are busy and high performing, 419 00:21:53,880 --> 00:21:56,720 Speaker 1: so we have folks who have the craziest schedules that 420 00:21:56,760 --> 00:21:58,800 Speaker 1: you've ever heard of. So I really have to look 421 00:21:58,800 --> 00:22:01,480 Speaker 1: at each person as an end individual. I use a 422 00:22:01,520 --> 00:22:03,880 Speaker 1: lot of apps in my training, so there's both an 423 00:22:04,000 --> 00:22:07,119 Speaker 1: educational component, which I want people to learn why they're 424 00:22:07,119 --> 00:22:10,280 Speaker 1: doing things and why we take this approach, but then 425 00:22:10,320 --> 00:22:13,919 Speaker 1: the practical component, the other app that I use. We 426 00:22:13,960 --> 00:22:17,280 Speaker 1: put together their program. They can do it anywhere, anytime, 427 00:22:17,359 --> 00:22:20,680 Speaker 1: so the flexibility is really really helpful. But for every 428 00:22:20,760 --> 00:22:24,320 Speaker 1: single exercise, their instructions and a quick video that they 429 00:22:24,320 --> 00:22:26,760 Speaker 1: can pull up just on their phone or their iPad, 430 00:22:27,080 --> 00:22:29,399 Speaker 1: So if they don't know what a goblet squad looks like, 431 00:22:29,480 --> 00:22:32,639 Speaker 1: they hit the video and there's a written explanation, a 432 00:22:32,720 --> 00:22:35,679 Speaker 1: video explanation, and a whole bunch of things that go 433 00:22:35,800 --> 00:22:39,240 Speaker 1: with it, so they can easily just execute the exercise. 434 00:22:39,720 --> 00:22:42,080 Speaker 1: So I try to make things as simple for people 435 00:22:42,119 --> 00:22:44,719 Speaker 1: as possible, because the audience that I work with are 436 00:22:44,760 --> 00:22:48,359 Speaker 1: people who are not necessarily they can't be tied to 437 00:22:48,400 --> 00:22:52,359 Speaker 1: an appointment because they might be they might work third shift, 438 00:22:52,560 --> 00:22:55,439 Speaker 1: or they might have four kids going off to different 439 00:22:55,440 --> 00:22:58,320 Speaker 1: activities at night. And so I found that when I 440 00:22:58,320 --> 00:23:01,520 Speaker 1: train people in a gym, very limited by schedule, So 441 00:23:01,680 --> 00:23:05,440 Speaker 1: now my clients can do their workouts wherever. So I've 442 00:23:05,440 --> 00:23:07,399 Speaker 1: had a client who's like, hey, Jennifer, I have to 443 00:23:07,440 --> 00:23:10,080 Speaker 1: go to Korea next month, can we put something together. 444 00:23:10,080 --> 00:23:14,800 Speaker 1: It's like absolutely, So it's flexible, it's easy to follow. 445 00:23:15,520 --> 00:23:18,280 Speaker 1: Then we check in with each other on a very 446 00:23:18,320 --> 00:23:21,200 Speaker 1: regular basis, so they have a formal check in each week, 447 00:23:21,280 --> 00:23:24,520 Speaker 1: but then using lots of different communication apps, which I 448 00:23:24,560 --> 00:23:28,960 Speaker 1: think we're all getting really familiar with nowadays, with this quarantine, 449 00:23:29,000 --> 00:23:32,560 Speaker 1: we can communicate throughout the week, questions, form checks, so 450 00:23:32,640 --> 00:23:35,840 Speaker 1: it's almost like having me right there with you throughout 451 00:23:35,880 --> 00:23:38,879 Speaker 1: your whole week without just the only differences we're not 452 00:23:39,119 --> 00:23:42,600 Speaker 1: physically in contact with each other. So I love it 453 00:23:42,680 --> 00:23:46,080 Speaker 1: because I think I can provide a more robust experience 454 00:23:46,119 --> 00:23:50,240 Speaker 1: for my clients but then also fit in with their schedule. 455 00:23:50,359 --> 00:23:52,960 Speaker 1: And I remember what those days look like. I would 456 00:23:53,000 --> 00:23:54,840 Speaker 1: work really late and then I would take my daughter 457 00:23:55,000 --> 00:23:58,040 Speaker 1: to you know, cheer practice or softball, and it's like, 458 00:23:58,080 --> 00:24:00,800 Speaker 1: so I had like twenty minutes at the weirdest time 459 00:24:00,840 --> 00:24:02,240 Speaker 1: of the day, and I needed to be able to 460 00:24:02,280 --> 00:24:05,720 Speaker 1: fit in something healthy for me. So yeah, we help 461 00:24:05,760 --> 00:24:09,240 Speaker 1: people and with nutrition, we give them nutrition guidelines, exercise, 462 00:24:09,280 --> 00:24:11,960 Speaker 1: and then of course the behavioral and mindset things that 463 00:24:12,040 --> 00:24:14,719 Speaker 1: go along with making big changes in your life. So 464 00:24:15,040 --> 00:24:18,800 Speaker 1: it's a really complete total coaching experience. And our clients 465 00:24:18,840 --> 00:24:22,320 Speaker 1: have just been awesome and they've seen such amazing results 466 00:24:23,160 --> 00:24:25,680 Speaker 1: and they haven't had to stop with this whole pandemic thing. 467 00:24:25,680 --> 00:24:30,840 Speaker 1: I mean, that's the upside of that. Very Do most 468 00:24:30,880 --> 00:24:33,280 Speaker 1: people do their workouts from home? Or do most people 469 00:24:33,359 --> 00:24:35,000 Speaker 1: use your app in a gym? Or is it it's 470 00:24:35,040 --> 00:24:41,000 Speaker 1: about half and half? Obviously nowadays it's it's about too 471 00:24:41,640 --> 00:24:45,320 Speaker 1: but yeah, most people will. Some people love going to 472 00:24:45,400 --> 00:24:47,719 Speaker 1: the gym, some people do it at home. There are 473 00:24:47,760 --> 00:24:50,680 Speaker 1: certain also a fair amount of people who have things 474 00:24:50,720 --> 00:24:53,439 Speaker 1: that they love fitness wise, like let's say there go 475 00:24:53,480 --> 00:24:56,000 Speaker 1: to Orange Theory, or they you know, have their favorite 476 00:24:56,080 --> 00:24:59,600 Speaker 1: zumba class. We just incorporate that into a more well 477 00:24:59,680 --> 00:25:04,000 Speaker 1: rounded overall training. So it really varies. And I have 478 00:25:04,080 --> 00:25:07,119 Speaker 1: been able to program stuff for people who have absolutely nothing, 479 00:25:07,560 --> 00:25:09,960 Speaker 1: and I've programmed for people who have access to a 480 00:25:10,000 --> 00:25:14,200 Speaker 1: full gym. That's so cool. I have no doubt that 481 00:25:14,200 --> 00:25:17,040 Speaker 1: there are going to be some listeners today that are 482 00:25:17,080 --> 00:25:19,760 Speaker 1: going to be like, sign me up right now, So 483 00:25:20,160 --> 00:25:21,920 Speaker 1: where can they find you and how can they do? 484 00:25:22,080 --> 00:25:25,119 Speaker 1: Absolutely so I think the best place to go is 485 00:25:25,200 --> 00:25:28,879 Speaker 1: my website at the real it's the Real Jennifer Nagel 486 00:25:29,000 --> 00:25:32,280 Speaker 1: dot com. And as a bonus, if you guys are watching, 487 00:25:32,400 --> 00:25:36,200 Speaker 1: right across the top, there's a link to some healthy workouts, 488 00:25:36,200 --> 00:25:38,400 Speaker 1: some resistance training things that you can do at home. 489 00:25:38,760 --> 00:25:41,040 Speaker 1: So if you're stuck at home during this quarantine, just 490 00:25:41,080 --> 00:25:45,000 Speaker 1: click on that link and you'll download three full body 491 00:25:45,080 --> 00:25:48,320 Speaker 1: you'll three resistance training workouts which will give you a 492 00:25:48,359 --> 00:25:52,080 Speaker 1: full body experience. Plus a little bonus. I know music 493 00:25:52,160 --> 00:25:55,800 Speaker 1: is important, so my favorite DJ mix some workout music 494 00:25:56,200 --> 00:25:59,400 Speaker 1: for everybody so they can throw that into so dancing 495 00:25:59,480 --> 00:26:01,399 Speaker 1: is great. Car, I just want to say that we 496 00:26:01,400 --> 00:26:04,800 Speaker 1: should all that. Yeah, but go to the website and 497 00:26:04,840 --> 00:26:08,320 Speaker 1: there are multiple ways to contact me from there, and 498 00:26:08,520 --> 00:26:11,000 Speaker 1: if you're on Instagram, you can also find me at 499 00:26:11,040 --> 00:26:14,520 Speaker 1: the Real Jennifer Nagel. I have a great, great, great 500 00:26:14,600 --> 00:26:18,359 Speaker 1: Facebook group Facebook Community, so you can find us modern 501 00:26:18,400 --> 00:26:20,960 Speaker 1: women getting Fit and that's a wonderful group of women 502 00:26:21,000 --> 00:26:23,159 Speaker 1: who just want to like support each other. We have 503 00:26:23,240 --> 00:26:25,480 Speaker 1: a lot of fun. You could probably tell them pretty relaxed, 504 00:26:25,880 --> 00:26:27,639 Speaker 1: so we have a lot of fun. There's a lot 505 00:26:27,680 --> 00:26:30,160 Speaker 1: of great resources there, but you can all get there 506 00:26:30,200 --> 00:26:34,800 Speaker 1: from the website. The real Jennifernagel dot com. Awesome, well, Jennifer. 507 00:26:34,840 --> 00:26:37,040 Speaker 1: We always end with a love of the week, which 508 00:26:37,080 --> 00:26:40,560 Speaker 1: is something that is exciting for us these days. Sarah 509 00:26:40,600 --> 00:26:42,600 Speaker 1: and I can go first, so you can you can 510 00:26:42,640 --> 00:26:45,800 Speaker 1: think of yours. Sarah, did you want to start? We 511 00:26:45,800 --> 00:26:47,919 Speaker 1: always make a start. Yeah. I feel bad that mine's 512 00:26:47,920 --> 00:26:53,760 Speaker 1: not like Fitness or Lead, but it's not. So. I 513 00:26:53,880 --> 00:26:57,520 Speaker 1: recently did a home style session with a prior podcast guest, 514 00:26:57,680 --> 00:27:01,760 Speaker 1: a virtual home style session through Zoom, and one find 515 00:27:01,920 --> 00:27:04,160 Speaker 1: that she has shared but I don't know, I would 516 00:27:04,200 --> 00:27:07,520 Speaker 1: like to reiterate her share, which is the Uniclo drape 517 00:27:07,800 --> 00:27:11,240 Speaker 1: crew neck, short sleeved T shirt. It's like fifteen dollars 518 00:27:11,359 --> 00:27:14,520 Speaker 1: and it looks like a fancy worktop. I'm not wearing 519 00:27:14,520 --> 00:27:16,360 Speaker 1: it right now, as you can tell, but like seriously, 520 00:27:16,440 --> 00:27:19,919 Speaker 1: I was. I was skeptical, but once it arrived, I 521 00:27:19,960 --> 00:27:22,040 Speaker 1: was extremely impressed. And now I've worn it two days, 522 00:27:22,320 --> 00:27:24,320 Speaker 1: two different colors, two days. That's okay. You can wear 523 00:27:24,359 --> 00:27:27,280 Speaker 1: the same one two days in a row. Two we're 524 00:27:27,280 --> 00:27:30,480 Speaker 1: stuck in our houses, why not. But you can machine 525 00:27:30,600 --> 00:27:33,840 Speaker 1: wash it so even better. So I say, my love 526 00:27:33,920 --> 00:27:36,400 Speaker 1: of the week is you know, I got to still 527 00:27:36,440 --> 00:27:38,280 Speaker 1: put in for my runs. You know, I know we're 528 00:27:38,320 --> 00:27:42,960 Speaker 1: talking strength training, but I've realized it's and I need 529 00:27:43,000 --> 00:27:45,399 Speaker 1: to do more strength training and you're reminding me of that, 530 00:27:46,040 --> 00:27:48,639 Speaker 1: and I will I will do that. But you know, 531 00:27:48,680 --> 00:27:51,840 Speaker 1: there's also like the mental health benefits. I think of 532 00:27:52,160 --> 00:27:54,639 Speaker 1: things like a run because a I'm getting out of 533 00:27:54,640 --> 00:27:58,119 Speaker 1: the house for half an hour be just sort of 534 00:27:58,760 --> 00:28:02,760 Speaker 1: not thinking of any thing and not not listening to anything, 535 00:28:02,760 --> 00:28:06,800 Speaker 1: no inputs. I'm just letting my mind go. And that's 536 00:28:06,840 --> 00:28:08,440 Speaker 1: been great for me too, So I you know, I 537 00:28:08,480 --> 00:28:10,840 Speaker 1: always love running. That this has been especially good during 538 00:28:10,840 --> 00:28:13,480 Speaker 1: this quarantine to have that outlet. Now I just need 539 00:28:13,520 --> 00:28:15,919 Speaker 1: to get on the strength training too. How about you, Jennifer, 540 00:28:15,920 --> 00:28:18,040 Speaker 1: what's your love of the week? Oh my goodness, there 541 00:28:18,040 --> 00:28:21,000 Speaker 1: are a couple, but I'm going to go with I 542 00:28:21,080 --> 00:28:23,159 Speaker 1: spend a lot of time as an online trainer in 543 00:28:23,160 --> 00:28:26,200 Speaker 1: front of computers in my phone, and I most recently 544 00:28:26,520 --> 00:28:32,479 Speaker 1: got these blue light glasses that have really helped reduce 545 00:28:32,520 --> 00:28:35,239 Speaker 1: some of the strain on my eyes. So I'm all 546 00:28:35,280 --> 00:28:38,760 Speaker 1: about health and wellness and I actually like to run too. 547 00:28:38,800 --> 00:28:41,280 Speaker 1: I just start doing a little running for mental health. 548 00:28:41,880 --> 00:28:45,160 Speaker 1: But the glasses have been so incredibly helpful, and I 549 00:28:45,200 --> 00:28:47,400 Speaker 1: was just so shocked because I had no idea that 550 00:28:47,520 --> 00:28:51,160 Speaker 1: you know, you don't really know that you're having an issue. 551 00:28:51,160 --> 00:28:54,680 Speaker 1: But my husband recommended getting a pair, and some of 552 00:28:54,720 --> 00:28:58,040 Speaker 1: my other online entrepreneur friends were like, oh, they swore 553 00:28:58,080 --> 00:29:00,360 Speaker 1: by it. So yeah, I've been wearing these blue light 554 00:29:00,440 --> 00:29:04,720 Speaker 1: blocking glasses which have really been beneficial. Plus I think 555 00:29:04,720 --> 00:29:07,720 Speaker 1: they're kind of cute, so I can look smarter at them. 556 00:29:08,280 --> 00:29:09,960 Speaker 1: We can vouch for that. So we have a video 557 00:29:10,000 --> 00:29:12,360 Speaker 1: comp we can see Jennifer and she looks she looks brilliant, 558 00:29:12,960 --> 00:29:15,920 Speaker 1: So yeah, they don't look they just look like normal glasses, 559 00:29:15,920 --> 00:29:17,720 Speaker 1: but they're super cute and yes, you look very smart. 560 00:29:17,720 --> 00:29:20,360 Speaker 1: All right, Well this is Jennifer Nagel has been discussing 561 00:29:20,520 --> 00:29:24,000 Speaker 1: strength training and how to make time and all that 562 00:29:24,040 --> 00:29:25,920 Speaker 1: for working out. So Jennifer, thank you so much for 563 00:29:26,000 --> 00:29:28,560 Speaker 1: joining us. Thank you so much, Sarah Laura, I had 564 00:29:28,560 --> 00:29:33,960 Speaker 1: a great time. Thank you. Well, that was an awesome interview, 565 00:29:34,400 --> 00:29:37,800 Speaker 1: and now we get to our listener question. Sarah, I 566 00:29:37,800 --> 00:29:39,400 Speaker 1: wanted to tee this one up because I think this 567 00:29:39,520 --> 00:29:43,880 Speaker 1: came from Yeah, this came through the blog. It was 568 00:29:43,880 --> 00:29:47,120 Speaker 1: a blog comment and it was just a suggestion to 569 00:29:47,600 --> 00:29:50,200 Speaker 1: They said they were kind of terrified about the whole 570 00:29:50,200 --> 00:29:52,760 Speaker 1: summer stretching out in front of them, and they said, 571 00:29:52,800 --> 00:29:55,000 Speaker 1: could you maybe answer in a question or maybe an 572 00:29:55,120 --> 00:29:59,000 Speaker 1: entire episode maybe that one's coming of, just some discussion 573 00:29:59,080 --> 00:30:01,960 Speaker 1: or suggestion of things to do this summer under the current. 574 00:30:02,480 --> 00:30:05,440 Speaker 1: The current you know, parameters and circumstances which do kind 575 00:30:05,440 --> 00:30:08,160 Speaker 1: of vary from location to location. But I think she 576 00:30:08,240 --> 00:30:14,000 Speaker 1: meant with significant social distancing measures still in place. So, 577 00:30:14,520 --> 00:30:16,000 Speaker 1: I mean the thing that came to mind for me 578 00:30:16,440 --> 00:30:21,240 Speaker 1: is Laura's Summer fun List. Yeah, so I posted every 579 00:30:21,280 --> 00:30:23,560 Speaker 1: summer I post a summer fun list on my blog, 580 00:30:23,680 --> 00:30:26,400 Speaker 1: which are a list of things that make summer feel 581 00:30:26,400 --> 00:30:28,760 Speaker 1: like summer to me that I want to do by 582 00:30:28,800 --> 00:30:32,080 Speaker 1: the end of summer, making various memories of the family. 583 00:30:32,120 --> 00:30:35,760 Speaker 1: And you know, different years have been different things. I mean, 584 00:30:35,840 --> 00:30:38,840 Speaker 1: I've had stuff like go to a Phillies game, go 585 00:30:39,080 --> 00:30:42,560 Speaker 1: to big concerts somewhere. Some of that may not be 586 00:30:42,680 --> 00:30:44,920 Speaker 1: as possible this year. I mean, I still hope it will, 587 00:30:44,960 --> 00:30:46,360 Speaker 1: and I will tell you I would go to a 588 00:30:46,360 --> 00:30:49,800 Speaker 1: Phillies game. I would go to a big concert. Other 589 00:30:49,840 --> 00:30:53,200 Speaker 1: people may not feel the same, but that's their call, 590 00:30:53,800 --> 00:30:57,080 Speaker 1: we will do what is an outdoor country. I would 591 00:30:57,120 --> 00:31:01,000 Speaker 1: go to an indoor but an outdoor outdoor. There's actually 592 00:31:01,000 --> 00:31:04,440 Speaker 1: studies showing outdoor transmission is really rare. So get outside, 593 00:31:04,520 --> 00:31:08,000 Speaker 1: get outside. Yeah, So there are those things that are 594 00:31:08,120 --> 00:31:09,880 Speaker 1: there are plenty of things that will still be available, 595 00:31:10,240 --> 00:31:13,200 Speaker 1: like going for hikes with the kids, like doing projects 596 00:31:13,240 --> 00:31:15,000 Speaker 1: with the kids. I encourage you to come up with 597 00:31:15,080 --> 00:31:18,040 Speaker 1: a big project that each kid can do that you 598 00:31:18,080 --> 00:31:21,880 Speaker 1: can be somewhat tangentially involved with, and especially if it's 599 00:31:21,920 --> 00:31:23,280 Speaker 1: something that you can do part of it and then 600 00:31:23,400 --> 00:31:25,120 Speaker 1: let them go do their own part of it for 601 00:31:25,240 --> 00:31:28,479 Speaker 1: an hour by yourself sometime, you know. So you can 602 00:31:28,560 --> 00:31:30,000 Speaker 1: check out my summer fun list. You might want to 603 00:31:30,000 --> 00:31:33,120 Speaker 1: make your own. I'm going to I think we're going 604 00:31:33,160 --> 00:31:35,640 Speaker 1: to start redoing. Some activities are going to start up. 605 00:31:36,040 --> 00:31:38,960 Speaker 1: I think there will most likely be a limited summer 606 00:31:39,000 --> 00:31:41,560 Speaker 1: baseball league here that we will be able to do. 607 00:31:42,320 --> 00:31:44,400 Speaker 1: At least three of our children want to do that. 608 00:31:44,440 --> 00:31:48,720 Speaker 1: The Karate studio is reopening for outdoor classes, which is 609 00:31:48,840 --> 00:31:52,440 Speaker 1: great because they were doing zoom lessons. But my children 610 00:31:52,520 --> 00:31:54,960 Speaker 1: just don't pay attention well to zoom, so I was 611 00:31:55,000 --> 00:31:57,480 Speaker 1: focusing whatever firepower I had on getting them to do 612 00:31:57,560 --> 00:32:01,680 Speaker 1: their actual school work. No ability to get them to 613 00:32:01,720 --> 00:32:05,000 Speaker 1: do extracurriculars online at this fine, once they're back in 614 00:32:05,080 --> 00:32:07,360 Speaker 1: the studio or outside the studio as the case may be, 615 00:32:07,480 --> 00:32:09,880 Speaker 1: we'll be doing that. There's some camps that I think 616 00:32:09,920 --> 00:32:11,440 Speaker 1: are going to go that they were just waiting to 617 00:32:11,480 --> 00:32:13,160 Speaker 1: see with the stay at home order. None of the 618 00:32:13,160 --> 00:32:15,200 Speaker 1: ones we signed out for they're all canceled. But there 619 00:32:15,200 --> 00:32:18,240 Speaker 1: are going to be things like, you know, horseback riding 620 00:32:18,320 --> 00:32:20,760 Speaker 1: lessons or tennis lessons, the things that you could do 621 00:32:20,880 --> 00:32:24,200 Speaker 1: with small groups outside. I think those may be able 622 00:32:24,240 --> 00:32:26,640 Speaker 1: to happen, So I would consider, you know, look look 623 00:32:26,640 --> 00:32:29,280 Speaker 1: at those sorts of things in your area as well. Yeah, 624 00:32:29,320 --> 00:32:32,000 Speaker 1: it's definitely not all or nothing. There's some good kind 625 00:32:32,000 --> 00:32:34,680 Speaker 1: of gray area options that are out there. I love 626 00:32:34,720 --> 00:32:36,560 Speaker 1: the idea of a list to just, you know, anytime 627 00:32:36,600 --> 00:32:39,200 Speaker 1: you have you feel like you have a menu of 628 00:32:39,200 --> 00:32:41,000 Speaker 1: things to choose from. Even if that menu may not 629 00:32:41,040 --> 00:32:43,040 Speaker 1: contain every choice in the entire world that you were 630 00:32:43,040 --> 00:32:45,920 Speaker 1: expecting before no trip to Fiji, it's still a menu. 631 00:32:46,040 --> 00:32:49,120 Speaker 1: So I encourage this person to do that for themselves. 632 00:32:49,160 --> 00:32:50,760 Speaker 1: It's hard to do it for somebody else because we 633 00:32:50,800 --> 00:32:53,040 Speaker 1: don't know what you love. I plan to keep the 634 00:32:53,120 --> 00:32:54,960 Speaker 1: kids on the same kind of a schedule where they 635 00:32:54,960 --> 00:32:57,080 Speaker 1: have mourning outdoor time and then some kind of more 636 00:32:57,120 --> 00:33:01,040 Speaker 1: indoor learning type focused activities yes the summer, why not, 637 00:33:02,320 --> 00:33:04,600 Speaker 1: and then like more downtime in the afternoon and video 638 00:33:04,600 --> 00:33:06,800 Speaker 1: games and that kind of a thing, since that's what 639 00:33:06,880 --> 00:33:09,160 Speaker 1: they've been enjoying now. And I am very much hoping 640 00:33:09,160 --> 00:33:11,760 Speaker 1: we can take a kind of low key trip as well, 641 00:33:11,800 --> 00:33:14,280 Speaker 1: because I think we can use the change of scenery, 642 00:33:14,320 --> 00:33:17,680 Speaker 1: as could many and there's some good ways of doing 643 00:33:17,760 --> 00:33:22,040 Speaker 1: that that shouldn't involve too much contact if that is 644 00:33:22,040 --> 00:33:25,640 Speaker 1: something that you could still concern about exactly. All right, Well, 645 00:33:25,680 --> 00:33:27,400 Speaker 1: this has been best of both worlds. So we've been 646 00:33:27,440 --> 00:33:29,960 Speaker 1: talking strength training with Jennifer Nagel and we'll be back 647 00:33:30,040 --> 00:33:32,240 Speaker 1: next week with more on making work and life fit together. 648 00:33:34,240 --> 00:33:37,000 Speaker 1: Thanks for listening. You can find me Sarah at the 649 00:33:37,000 --> 00:33:41,400 Speaker 1: shoebox dot com or at the Underscore shoe Box on Instagram, 650 00:33:41,840 --> 00:33:45,719 Speaker 1: and you can find me Laura at Laura vandercam dot com. 651 00:33:46,240 --> 00:33:49,440 Speaker 1: This has been the best of both worlds podcasts. Please 652 00:33:49,520 --> 00:33:52,120 Speaker 1: join us next time for more on making work and 653 00:33:52,200 --> 00:33:53,320 Speaker 1: life work together.