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Speaker 1: Pushkin.

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Speaker 2: This show is not a substitute for professional medical advice, diagnosis,

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Speaker 2: or treatment. It is for informational purposes. Please consult your

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Speaker 2: healthcare professional with any medical questions.

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Speaker 3: The muscle has solutions for so many things, and so

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Speaker 3: that's why it's so important to take it out of

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Speaker 3: just oh, I'm working out to lose weight. There is

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Speaker 3: so much more to it.

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Speaker 1: Welcome back to Coding Women's Health. I'm doctor Elizabeth Pointer.

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Speaker 1: Today on the show, we're talking about a different way

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Speaker 1: to think about exercise, or as I like to think

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Speaker 1: of it, movement, and how it connects to our mental

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Speaker 1: and yes, even our spiritual health. I've invited my own trainer,

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Speaker 1: Robert Brace, onto the show. He's been a key part

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Speaker 1: of my journey to feeling stronger again after a recent

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Speaker 1: surgery with significant complications, and he's totally changed my mindset

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Speaker 1: when it comes to movement. I first discovered Robert's studio,

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Speaker 1: Brace Life Studios about two years ago. When I arrived downtown,

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Speaker 1: I was surrounded by the fairy lights of little Italy

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Speaker 1: and when I walked in these beautiful, larger than life

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Speaker 1: posters of strong, confident women on their fitness journeys were

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Speaker 1: hanging on the walls. The place is just filled with

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Speaker 1: the most amazing energy and community. I knew immediately it

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Speaker 1: was somewhere that I wanted to train, and that Robert

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Speaker 1: was someone that I wanted to work with. Now I'm

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Speaker 1: at his gym nearly every morning. Robert has such a

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Speaker 1: unique and incredible background. He was a professional dancer for

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Speaker 1: many years, and then he actually worked as a minister.

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Speaker 1: Now he runs his boutique personal training studio that caters

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Speaker 1: to midlife women. I love Robert's approach to exercise and movement.

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Speaker 1: He has what he calls a mind, body, soul approach.

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Speaker 1: More than anything, I hope that you reach the end

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Speaker 1: of this episode feeling empowered. Robert has helped hundreds of

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Speaker 1: women transform their lives and most importantly, not settle for

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Speaker 1: feeling like their best years are behind them.

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Speaker 3: One of the things that the fitness industry, my industry,

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Speaker 3: has done a very poor job at, is helping people

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Speaker 3: make the connection between movement, exercise, muscle, mental health, spiritual wellbeing,

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Speaker 3: and how we do move through life right. Because up

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Speaker 3: until now it's been you move to lose weight to

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Speaker 3: get in shape. Right, And yes, there's the narrative about

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Speaker 3: health there, but that's what it's been for a long time.

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Speaker 3: But when you start talking about movement affecting the mind.

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Speaker 3: If we think about stress, how stress affects the body.

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Speaker 3: It shuts down, goes into reptil in brain. Because you're

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Speaker 3: in flight or fight mode, your executive function isn't working

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Speaker 3: as well. Your anxiety increases. Right when you move your muscle,

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Speaker 3: your muscle produces endorphins. End dolphins have been shown to

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Speaker 3: take the edge off of anxiety and help calm your

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Speaker 3: mind and your body down. So when I talk about spirituality,

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Speaker 3: these are two quote unquote spiritual qualities, right, sense of

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Speaker 3: joy and a sense of calm. If anybody ever experienced

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Speaker 3: the runners high that happens after typically after you move

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Speaker 3: or do some intense activity for over twenty minutes, that

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Speaker 3: produces in your body end or cannabinoids. And so your

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Speaker 3: movement is affecting your move your blissful mood. And if

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Speaker 3: you move in a group, if you've ever done Soul

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Speaker 3: cycle or one of those group classes where you're moving

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Speaker 3: and everybody at the end feels like this kind of

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Speaker 3: euphoric feeling, right, It's been said that when you move

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Speaker 3: in a group, the body produces more oxytocin, which is

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Speaker 3: the love the bonding hormone, and so movement gives you

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Speaker 3: all of these emotional, spiritual, whatever you want to call

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Speaker 3: them qualities just from engaging with your muscles. So that

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Speaker 3: feeling you get after you leave the studio or after

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Speaker 3: you leave your workout is all of that combined. So

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Speaker 3: it goes way beyond just changing your body losing weight,

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Speaker 3: getting toned, and that's all great. We level of that, right,

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Speaker 3: but it's so much more so.

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Speaker 1: This is such an evolved view of fitness. You know, we,

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Speaker 1: like you said, we used to look at fitness as

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Speaker 1: just like losing weight or getting in a particular shape,

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Speaker 1: that type of thing. You have this great background of

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Speaker 1: dam and ministry. How did you say one day, I'm

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Speaker 1: just going to put it all together in Brace Life

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Speaker 1: Studios because I you know, I'm kind of I'm kind

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Speaker 1: of addicted to Bracelefe Studios. I'm there every morning, guys,

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Speaker 1: like almost every morning at like six o'clock. I mean,

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Speaker 1: the dopamine is great, right, but I moved through my

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Speaker 1: day with a different the different attitude and a different

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Speaker 1: like connectiveness actually, right, So how did you evolve into

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Speaker 1: developing brace life studios.

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Speaker 3: Well it wasn't as it wasn't as seamless. Shall we

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Speaker 3: say as it sounds right? I think for me, when

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Speaker 3: I was dancing, I remember feeling that whenever I moved

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Speaker 3: and danced, whatever emotional issues I was having, whatever stress

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Speaker 3: that I was having, was just released. And so when

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Speaker 3: I was younger, I just thought, well, that's just because

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Speaker 3: I'm doing what I love to do, right, And then

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Speaker 3: I went into I was in the ministry for a

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Speaker 3: little bit, and I loved doing what I did then,

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Speaker 3: but it was more just a mental application of spirituality.

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Speaker 3: So I felt something was missing. And so when I

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Speaker 3: came back to training and I started to move again,

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Speaker 3: I was like, Okay, this is what's missing. And then

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Speaker 3: through studying about embodied cognition and studying about how muscle

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Speaker 3: informs how you feel, I started to say, okay, this

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Speaker 3: is how we need to talk about movement. Yes, your

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Speaker 3: body will change, your spiritual change, your mindfulness will change.

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Speaker 3: So it's all embodied in movement.

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Speaker 1: It's so interesting because I mean, now the wellness community

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Speaker 1: is we're catching up to you, right, you are a forerunner.

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Speaker 1: Are realizing now because we all talk about longevity. As

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Speaker 1: you know, optimism, sense of purpose, all of these things

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Speaker 1: that travel together and are so important in terms of

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Speaker 1: movement as how it contributes to that. Let's talk about

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Speaker 1: embodied cognition. Tell me about what does that mean and

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Speaker 1: how do you apply that.

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Speaker 3: So there's been a common duality, right, the brain and

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Speaker 3: the body are two different things, and lever Twente meat

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Speaker 3: some of it is grounded in kind of religious thinking,

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Speaker 3: the temperance movement that the brain should have control over

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Speaker 3: the body.

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Speaker 4: Right.

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Speaker 3: Embodied cognition says that the body informs the brain. And

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Speaker 3: so for example, in its most simple state, you're hear

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Speaker 3: in the studio all the time.

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Speaker 4: Chest up, shoulder blades.

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Speaker 3: Back right right, So mancha, if you are sitting with

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Speaker 3: your shoulders rolled forward, if your head is down, if

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Speaker 3: your shoulders are all the way up, it says you

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Speaker 3: feel different in your body than when you open up

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Speaker 3: your chest, open up your lungs, breathe into your lungs,

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Speaker 3: sit with your backstraight. You immediately feel differently right, gestural

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Speaker 3: postural change. So the body is informing how the brain feels.

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Speaker 3: And so when we get to movement, let's just say

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Speaker 3: like you're in a studio, so we have a real

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Speaker 3: intense focus on form and posture. So you're doing it

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Speaker 3: an exercise bicyccle. If we are asking you to stand

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Speaker 3: with correct posture, make sure that your arms are moving

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Speaker 3: through the right alignment and right range of motion. You've

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Speaker 3: taken your focus from your brain inside your body. Right,

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Speaker 3: Your focus has gone inside your body, and then your

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Speaker 3: breathing is connected to it. You're muscleing is being engaged.

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Speaker 3: As soon as that happens. Your movement is affecting what's

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Speaker 3: going on cognitively, right, and you have to be present.

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Speaker 3: The movement shuts out all the noise outside, So it's

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Speaker 3: like a movement meditation like it's movement is mindfulness in

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Speaker 3: motion because you're focusing inside your body. I love that,

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Speaker 3: and that becomes a movement meditation. It brings you present

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Speaker 3: to wherever you're at. And so embodied cognition says, you

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Speaker 3: know when your body moves, it affects how your brain functions,

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Speaker 3: and that then two are not separate. You don't have

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Speaker 3: just a body. You have a body that works with

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Speaker 3: your brain. So as you move, you become through movement

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Speaker 3: because the two think together.

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Speaker 1: Let's just talk about some really basic stuff because I'm

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Speaker 1: lucky enough to be able to go into your studio.

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Speaker 1: But I want to get some basics for our listeners

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Speaker 1: because they should hear your view on how women should

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Speaker 1: train differently during their cycles, or how women should train

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Speaker 1: differently at midlife. So let's just start with midlife. So

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Speaker 1: how should women train differently in midlife than when they

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Speaker 1: were younger? Actually? Or how doom, how should women train

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Speaker 1: differently than men? Because you have some big influencers saying

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Speaker 1: that men and women should train the same, So give

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Speaker 1: us your perspective on those two.

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Speaker 3: I think what I want to do is give more

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Speaker 3: the why, and I'll give some of the how. But

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Speaker 3: what I mean is this midlife eeschras and decreases, right,

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Speaker 3: so that means bone density decreases. That means you're more

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Speaker 3: susceptible to osteoporosis. Right, Building lean muscle mass is going

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Speaker 3: to stimulate the osteoblasts, which is going to help you

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Speaker 3: build your bone density. So think of everything that you're

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Speaker 3: doing and in our icons program, which is what we

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Speaker 3: typically call this program, all of the signature movements are

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Speaker 3: to build aesthetics, your overall health, and your longevity.

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Speaker 1: So you're training women forty and on pretty much and

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Speaker 1: I'm not going to say Indiana sixty because I'm over sixty.

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Speaker 1: So I'm like, we're not going to yeah, we're not

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Speaker 1: going to say forty to sixty. We're going to say

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Speaker 1: forty and beyond, right, and give me some specifics, like

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Speaker 1: how what are the specifics in terms of what is

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Speaker 1: the mix of cardio, what is the mix of strength

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Speaker 1: training hit? What is your what is I don't want

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Speaker 1: to ask you for your secret sauce, but what's your

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Speaker 1: secret sauce in terms of.

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Speaker 3: Okay, So there's two different levels to this. The first,

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Speaker 3: very basic level is that women on the mental respect

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Speaker 3: need to build lean muscle mass.

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Speaker 4: Right.

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Speaker 3: Lean muscle mass has so many benefits, go into those later,

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Speaker 3: but for the purposes of the technique, one of the

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Speaker 3: fastest ways to build lean muscle mass is compound movements. Right,

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Speaker 3: large movements that recruit a lot of different joints.

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Speaker 1: Give us an example of a compound movement.

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Speaker 3: So, okay, right, So a good squad with the knees

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Speaker 3: in the right position, your hips receding in the right

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Speaker 3: way so that you get a maximum amount of pressure

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Speaker 3: through your thighs, and as you stand through it, standing

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Speaker 3: through it with the right posture. Okay, so we want

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Speaker 3: to get you to build lean muscle mass as fast

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Speaker 3: as possible. At the same time for your brain and

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Speaker 3: also for your posture, we want you to move within

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Speaker 3: the right alignment. So our approach is very different in

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Speaker 3: terms of if most trainers will tell you don't train

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Speaker 3: the same body parts back to back, right, we take

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Speaker 3: a dance philosophy because if you look at dancers or athletes,

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Speaker 3: they typically train the same movement patterns, maybe in different ways,

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Speaker 3: but over and over every day day.

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Speaker 1: Right.

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Speaker 3: A ballet dancer does peers every day, right, just tondus

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Speaker 3: every day, right. Because what happens is it allows the brain.

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Speaker 3: The first couple of times you do it's like, oh,

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Speaker 3: they're going to be sore, like hold back that movement,

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Speaker 3: make them tight. But the more that you do it,

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Speaker 3: your brain begins to ask your body to adapt to

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Speaker 3: the new demand that's placed on it. Now, that's important

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Speaker 3: because for our population, we want to build lean muscle mass,

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Speaker 3: but we also want them to really learn movement patterns

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Speaker 3: so that they accelerate more quickly, their joints are stronger,

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Speaker 3: and you know it helps with that long lean aesthetic. Right,

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Speaker 3: So we call it rift, repetition, interval intelligence. That's interval training.

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Speaker 3: So for the most part, it depends on where you're

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Speaker 3: at in your cycle. Interval training can be the best

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Speaker 3: or not so much the best, right, But in those

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Speaker 3: phases of the filliqular ovulatory stages, right, that's when you're

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Speaker 3: pushing right. So in those stages, that's when we'll use

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Speaker 3: interval training. And the particular kind of interval training we

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Speaker 3: use is to barts and then it's attention to detail

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Speaker 3: in a single joint movement like a bicep, but making

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Speaker 3: sure that you're supporting cast your core, your back is

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Speaker 3: supporting your biceps.

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Speaker 4: So it's still a full.

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Speaker 3: Bodied movement, right, and meticulous attention to form an alignment

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Speaker 3: and posture.

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Speaker 4: Right.

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Speaker 1: So you're training pretty much the whole body every session. Correct. Yes,

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Speaker 1: And so let's talk about interval training. Tell us what

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Speaker 1: that is. What do you mean by interval training.

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Speaker 3: So interval training is when you have a big burst

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Speaker 3: of energy exercise, high velocity, high speed, high power exercise

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Speaker 3: followed by a period of rest right or slowed down.

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Speaker 3: So we use a lot of different ones, but the

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Speaker 3: ones that we are really part of the program. It's

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Speaker 3: about us which means you push as hard as you

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Speaker 3: can for about twenty seconds and then you'll rest for

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Speaker 3: ten seconds. Doctor Zuomi Tabarta, he was the trainer for

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Speaker 3: the Japanese speed Speeds getting team, and he figured out

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Speaker 3: the twenty seconds on ten seconds off boosted long cardiovascular capacity,

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Speaker 3: boosted the metabolism, and.

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Speaker 1: Then so in terms of interval training, in terms of

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Speaker 1: the sessions that you do with your clients, how much

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Speaker 1: of the session is interval training? Is it scattered throughout sessions,

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Speaker 1: scattered throughout the week, how do you put that in?

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Speaker 3: Typically, what we're building towards is we want everybody to

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Speaker 3: be able to do two full interval set, two full

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Speaker 3: to barter sets, so that's twenty seconds on, ten seconds off,

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Speaker 3: eight times for four minutes. We want people a bill

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Speaker 3: to be able to do in two of those. You

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Speaker 3: have to modify it to the individual, but typically that's

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Speaker 3: what we're trying to do within the hour session. In

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Speaker 3: terms of cardio, there's also a lot of evidence that

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Speaker 3: endurance training is very advantageous to women.

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Speaker 1: Explain endurance training.

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Speaker 3: Training is you get on a you get on a treadmill,

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Speaker 3: you put the incline up to five and you know

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Speaker 3: you walk for twenty minutes. It's intense. It's not interval training,

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Speaker 3: but it's endurance training that over time is going to

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Speaker 3: help you build mong capacity, burn body fat.

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Speaker 1: And also that's beyond zone too, right, yes, three zone four.

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Speaker 3: Yeah, so you're you're pushing, you're stressing your cardiovascular in

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Speaker 3: a different way.

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Speaker 1: So women should aim. You know, we have our guideline

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Speaker 1: recommendations right for one hundred and fifty minutes of cardio

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Speaker 1: zone two each week and three days of strength training,

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Speaker 1: and we, like I said, we typically tell people like

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Speaker 1: no more than that every forty eight hours. I always

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Speaker 1: wondering swimmer because I swam every day.

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Speaker 3: But that's what I'm saying you, Okay, For example, you're swimming, right,

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Speaker 3: You swam every day yea, And so you learned how

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Speaker 3: to use your muscles in a certain movement pattern which

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Speaker 3: created a certain body type, and your your muscles conformed

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Speaker 3: to what you were doing. Yes, And there's so many

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Speaker 3: different ways, Like one hundred people here, one hundred and

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Speaker 3: fifty minutes of of cars like a lot, and they

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Speaker 3: freak out right, yeah, So that's why I'm like, okay,

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Speaker 3: do the interval training instead. It takes four minutes right, right,

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Speaker 3: so you can do it in eight minutes as opposed

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Speaker 3: to one hundred and fifty. And so that's where I

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Speaker 3: just think when you've got to be careful whenever anything

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Speaker 3: is an absolute right, right, you have to have one

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Speaker 3: hundred and fifty minutes, you have to have ten thousand steps.

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Speaker 4: You have to know.

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Speaker 3: You've got to adjust it to the individual, and there's

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Speaker 3: different ways to get there. For example, with my clients,

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Speaker 3: nutritionally we don't count calories. Many other places do, and

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Speaker 3: obviously there's benefits to it, but I'm like, get the

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Speaker 3: right amount of protein, get the right amount of vegetables

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Speaker 3: that are going to help you be nutritionally sound, eat

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Speaker 3: to feed the muscle, and eat to feed your energy.

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Speaker 4: Right.

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Speaker 3: And some people love the data of looking at the

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Speaker 3: calories that they consume, which is great. Most people don't

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Speaker 3: have the bandwidth to follow. Mark down, put it in

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Speaker 3: the app, take the picture. So let's give people what

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Speaker 3: they can do in a way that they can sustain

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Speaker 3: within their life.

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Speaker 1: Meeting somebody where they're at. Yeah, so I'm getting connectivity

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Speaker 1: right embody cognition and meeting somebody where they're at. I

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Speaker 1: was an athlete growing up, but I've never experienced the

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Speaker 1: kind of positive and supportive community that I found at

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Speaker 1: Brace Life Studios, and I really have never encountered it.

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Speaker 1: Training regimen so tailored to women, I wanted to talk

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Speaker 1: to Robert about how hormones and where you are in

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Speaker 1: your cycle can influence the way you approach training. That's

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Speaker 1: coming up next after the break, Let's go back to

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Speaker 1: training at different parts of your cycle. Right, For menopausal

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Speaker 1: individuals like myself, it's great, it's just always the same right, right,

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Speaker 1: so it's easy, But what about a client who's still cycling.

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Speaker 1: Right in terms of minstrel cycles.

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Speaker 3: So the follicular of your laterary stage, that is when

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Speaker 3: we tend to push because the tesosterone is there, and

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Speaker 3: during that phase women can lift heavier. And but during

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Speaker 3: the lutail phase, when it's the more intense part of

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Speaker 3: your cycle, cortisol is up and you don't want to

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Speaker 3: keep spiking cortisol because and when I say you don't

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Speaker 3: want to keep spiking cortisol interval training, the stress of

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Speaker 3: interval training could do something like that. The stress of

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Speaker 3: a really intense weight lifting session could spike cordsol even more. Right,

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Speaker 3: So during that time, that's when you want to do

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Speaker 3: things that are going to reduce cortisol. Maybe you're doing

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Speaker 3: more stretching, maybe you're adding to breathing exercises there, meditation there,

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Speaker 3: and doing the movements that you have to focus more

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Speaker 3: inward for your posture and for the movement pathways. Right,

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Speaker 3: things that are going to allow you to regulate your

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Speaker 3: breathing so that you're calming the system down and reducing cordisol.

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Speaker 3: So it's very important to understand, you know where you

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Speaker 3: are in the cycle and adjust accordingly.

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Speaker 1: So how can she know whether she's in the flicular

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Speaker 1: phase or that ovulatory phase where you know she's going

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Speaker 1: to train harder, and that luteal phase where she's going

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Speaker 1: to take it at sounds like a little easier on herself, correct.

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Speaker 3: I think the best way to do it instead of

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Speaker 3: having remember the numbers and count the days and there's

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Speaker 3: so many apps out there.

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Speaker 1: Well put some Yeah, we'll put some resources out there

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Speaker 1: in the in the show notes for everybody, talk to

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Speaker 1: me about shifting hormones and as our hormones or estrogen

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Speaker 1: levels are declining. Many times, androgen levels and testosterone the

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Speaker 1: particularly challenges that older women or women midlife women also

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Speaker 1: would have in terms of building muscle. What are the

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Speaker 1: tips and tricks to get around that well?

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Speaker 3: As you go over forty, testosterone is decreasing, which means

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Speaker 3: it's harder to put on lean muscle mass. So if

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Speaker 3: your testosterone is decreasing and your lean muscle mass is decreasing,

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Speaker 3: which helps with your bone density, your metabolism because as

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Speaker 3: you go through the menopause spec it's easier to gain

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Speaker 3: body fat, especially around the mid section due to estrogen drops. Right,

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Speaker 3: your progesterone is dropping, which has an effect on your sleep,

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Speaker 3: has an effect on yours, your stress resilience.

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Speaker 4: Here's the thing.

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Speaker 3: The way to look at it is there's medicine in

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Speaker 3: the muscle, right.

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Speaker 1: In the muscle.

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Speaker 3: Because we're saying we're almost repeating the same thing.

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Speaker 4: Right.

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Speaker 3: Estragen decreases we talked about bondensity, increase, your lean muscle

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Speaker 3: mass activates us to your blast. Your bone density increases.

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Speaker 3: Testopsterone decreasing during the menopause spectrum, progesterone is decreasing, Harder

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Speaker 3: to sleep, harder to deal with stress. You work out,

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Speaker 3: your lean muscle mass gives you the serotonin, gives you

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Speaker 3: the endorphins to deal with some of the anxiety and stress.

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Speaker 3: And also as you build more lean muscle mass, it

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Speaker 3: helps regulate your arcading rhythm. And So the thing that

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Speaker 3: I really love about what's happening now with the work

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Speaker 3: that you do with HRT, I think we're in this

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Speaker 3: really exciting place where women I get in touch with

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Speaker 3: what's going on with their bodies through people like yourself

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Speaker 3: understanding more about hormones getting to the stage in life

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Speaker 3: where at the height of their careers, the height of

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Speaker 3: their resources, height of their connections, they've got whatever wisdom

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Speaker 3: they've had throughout life, right that get to that place,

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Speaker 3: and then their bodies start to portray them.

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Speaker 1: Yeah, it's interesting. One of my patients, who was actually

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Speaker 1: a friend, said to me one day was, so she goes.

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Speaker 1: I spent my entire career in life trying to get

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Speaker 1: to the head of the boardroom table, and by the

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Speaker 1: time I got there, I felt so awful. I felt

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Speaker 1: physically bad. I couldn't remember my name, my memory was off,

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Speaker 1: I lost my self confidence. And so it's a very

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Speaker 1: interesting intersection of when we have all this power and

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Speaker 1: force behind either anything that we've done in life, whether

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Speaker 1: it's building our character, whether building, our career, our families,

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Speaker 1: and and then all of a sudden we're there and

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Speaker 1: then kaboom, like physiology throws us a curveball and says,

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Speaker 1: why you're here? And you don't feel so great? Right,

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Speaker 1: So it's this great intersection. I mean, what I love

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Speaker 1: about you is like you were sitting at that intersection

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Speaker 1: right now, really helping women like rock the second half

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Speaker 1: of their lives or they're the it's not even the

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Speaker 1: second halves, it's like the two thirds, you know. So

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Speaker 1: what do you see as the future of that intersection.

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Speaker 3: I think that we have separated medical and fitness, right,

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Speaker 3: and they haven't really intertwined except for your trainer tells

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Speaker 3: you to see your doctor something's wrong. Your doctor tells

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Speaker 3: you go to go exercise, right, the two. Really, I

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Speaker 3: think the two are going to come together. And what

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Speaker 3: I mean by that is once people are able to

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Speaker 3: understand the connection between health tricks you know, bone density,

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Speaker 3: how your again lean muscle mass is working, and how

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Speaker 3: your stress levels all the tests that we talk about, right,

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Speaker 3: once we start to connect that data to physical transformation,

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Speaker 3: I think that's when people will begin to understand there's

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Speaker 3: a connection here. And I think that people like me,

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Speaker 3: and you need to be working together more to tell

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Speaker 3: the whole story as opposed to the story in these

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Speaker 3: different silos. Oh, I'm working out to lose weight. Oh

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Speaker 3: I'm seeing my doctor because I'm not feeling well, or

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Speaker 3: I'm just getting tests to see, you know, to make

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Speaker 3: sure that I'm okay, as opposed to you know, if

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Speaker 3: these things all work together, you can harness a physical

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Speaker 3: and mental power in your own life that we haven't

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Speaker 3: seen before. And to me, it just doesn't make sense

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Speaker 3: that we're not working more closely together.

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Speaker 1: Even you know, when you talk about the mental power too,

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Speaker 1: I mean the spirituality aspect of it. But just like

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Speaker 1: just just use the word mental health, right, because there's

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Speaker 1: a number of studies that have shown that exercise and

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Speaker 1: fitness actually works just as well as an SSRI for

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Speaker 1: some people. And so I mean this is real. Like

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Speaker 1: you said, the muscle is the medicine. The medicines and

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Speaker 1: the muscle. Talk to me a little bit about weight.

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Speaker 1: You know so many women struggle with weight at midlife.

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Speaker 1: Do you talk about weight at all or is it

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Speaker 1: just really transformation of the body habitus.

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Speaker 3: We talk about weight insofar as how it helps a

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Speaker 3: client in front of us, because talk about weight can

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Speaker 3: be discouraging and sometimes as you're working out, it might

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Speaker 3: go up and it will plateau, and the plateau is

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Speaker 3: a normal part it means if the plateaum means you're

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Speaker 3: doing something right, because your body's trying to find homeless

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Speaker 3: stations right, So you need to find a different way

434
00:26:02,450 --> 00:26:06,650
Speaker 3: to challenge it. And so for some people, monitoring weight

435
00:26:06,770 --> 00:26:09,810
Speaker 3: is stressful. For other people it keeps them on track.

436
00:26:10,250 --> 00:26:14,810
Speaker 3: So we really modify it to the actual person and

437
00:26:14,850 --> 00:26:17,409
Speaker 3: we try to say, look, losing you know, one to

438
00:26:17,450 --> 00:26:22,169
Speaker 3: two pounds per week is is great. You know, we

439
00:26:22,330 --> 00:26:26,330
Speaker 3: have had people lose more than that, but again it's

440
00:26:27,090 --> 00:26:32,570
Speaker 3: not through crazy crash dieting or anything extreme, but making

441
00:26:32,609 --> 00:26:34,650
Speaker 3: sure that the program that you're on, all of those

442
00:26:34,650 --> 00:26:38,170
Speaker 3: different elements that we talked about, the compound movements, deciding

443
00:26:38,210 --> 00:26:41,090
Speaker 3: whether it's right to do interval training now or more

444
00:26:41,170 --> 00:26:44,090
Speaker 3: endurance training, that all of those things are carefully monitored.

445
00:26:44,650 --> 00:26:48,209
Speaker 3: So I talk about it in as far as it

446
00:26:48,250 --> 00:26:52,609
Speaker 3: helps the client. If that doesn't help you mentally or spiritually,

447
00:26:52,650 --> 00:26:56,250
Speaker 3: and it causes more anxiety, then don't do it right.

448
00:26:56,450 --> 00:26:59,290
Speaker 3: A lot of my clients go about how their clothes feel.

449
00:26:59,490 --> 00:27:02,650
Speaker 3: And we also take pictures at the beginning so that

450
00:27:03,210 --> 00:27:05,690
Speaker 3: clients can see the micro changes.

451
00:27:06,050 --> 00:27:07,610
Speaker 4: And I advise.

452
00:27:07,250 --> 00:27:12,530
Speaker 3: People to take those pictures because you see yourself every day.

453
00:27:13,250 --> 00:27:17,930
Speaker 3: We had one client she came in and she was

454
00:27:18,010 --> 00:27:20,690
Speaker 3: maybe about four or five weeks in. She's like, this

455
00:27:20,730 --> 00:27:23,730
Speaker 3: isn't working. My body's not changing. I still feel a

456
00:27:23,770 --> 00:27:26,570
Speaker 3: certain way, you know, I just don't see any change.

457
00:27:26,650 --> 00:27:28,970
Speaker 3: And so I took out her first picture. We took

458
00:27:28,970 --> 00:27:31,169
Speaker 3: a picture of her second picture, and there was.

459
00:27:31,170 --> 00:27:32,410
Speaker 4: A market difference.

460
00:27:32,530 --> 00:27:36,290
Speaker 3: Yeah, And so once she was encouraged, she was motivated

461
00:27:36,290 --> 00:27:38,530
Speaker 3: to go on. But two she started to ask herself

462
00:27:38,570 --> 00:27:41,650
Speaker 3: other questions. Why can't I see that right? Why am

463
00:27:41,650 --> 00:27:43,609
Speaker 3: I paying attention to the good study like that?

464
00:27:43,850 --> 00:27:47,250
Speaker 1: Yeah? So interesting. It's the self confidence. What are some

465
00:27:47,330 --> 00:27:50,170
Speaker 1: of the biggest transformations you've seen in your clients, either

466
00:27:51,250 --> 00:27:55,530
Speaker 1: physically but also emotionally spiritually. I mean, I've had a

467
00:27:55,609 --> 00:27:58,290
Speaker 1: huge breakthrough. I approached my day, like I said, so

468
00:27:58,410 --> 00:28:01,290
Speaker 1: much differently. And I love the focus on what you're

469
00:28:01,330 --> 00:28:04,689
Speaker 1: actually doing that movement, meditation and focusing on what muscle

470
00:28:04,690 --> 00:28:07,810
Speaker 1: am I moving And it's for me mental health wise.

471
00:28:07,850 --> 00:28:10,570
Speaker 1: It's been absolutely huge and allowed me to power through

472
00:28:10,609 --> 00:28:13,929
Speaker 1: some very difficult times recently with my family. But what

473
00:28:13,970 --> 00:28:15,970
Speaker 1: are some of the biggest breakthroughs that you've seen in

474
00:28:16,010 --> 00:28:16,810
Speaker 1: your clients.

475
00:28:17,210 --> 00:28:21,169
Speaker 3: There's quite a few. There's one who I'm thinking of

476
00:28:21,210 --> 00:28:25,449
Speaker 3: in particular. She did come with her knee injury and

477
00:28:25,490 --> 00:28:26,690
Speaker 3: an ankle injury, and.

478
00:28:26,690 --> 00:28:27,969
Speaker 4: So we helped her through that.

479
00:28:28,890 --> 00:28:32,649
Speaker 3: But she had said she passed a shop window and

480
00:28:32,690 --> 00:28:36,010
Speaker 3: she saw a white bikini and she said to herself, Oh,

481
00:28:36,050 --> 00:28:39,729
Speaker 3: those days are of me, And so that was just

482
00:28:39,810 --> 00:28:43,090
Speaker 3: how she was feeling before she came. Now, yes, she

483
00:28:43,170 --> 00:28:45,610
Speaker 3: changed her body, she was able to get into a bikini,

484
00:28:46,130 --> 00:28:49,410
Speaker 3: but the point isn't just that. The point was she's

485
00:28:49,610 --> 00:28:53,410
Speaker 3: got emotional because she thought, where else am I selling

486
00:28:53,450 --> 00:28:58,410
Speaker 3: myself short? And where else have I just settled? And

487
00:28:58,490 --> 00:29:02,490
Speaker 3: so it really changed the way she started to engage.

488
00:29:02,610 --> 00:29:06,530
Speaker 3: She was already successful, but it took her to new places.

489
00:29:06,930 --> 00:29:11,170
Speaker 3: So it's things like that transformation pitches you've seen over

490
00:29:11,170 --> 00:29:17,290
Speaker 3: and over again, right, But it's the emotional empowerment that

491
00:29:17,370 --> 00:29:21,650
Speaker 3: it creates. And then you're in an environment where you're

492
00:29:21,690 --> 00:29:24,290
Speaker 3: seeing all of these different women transform.

493
00:29:24,410 --> 00:29:26,530
Speaker 4: You know. We had another.

494
00:29:26,330 --> 00:29:31,489
Speaker 3: Client who was kind of quiet, right, she came in,

495
00:29:31,810 --> 00:29:36,290
Speaker 3: got a work done, and then she mentioned she was like,

496
00:29:37,090 --> 00:29:38,850
Speaker 3: I was on the beach and my body felt great,

497
00:29:38,930 --> 00:29:41,530
Speaker 3: and I felt great about my body, and I'd never

498
00:29:41,570 --> 00:29:47,969
Speaker 3: been skinny dipping, so I just I just went for it.

499
00:29:44,530 --> 00:29:44,610
Speaker 1: And.

500
00:29:46,650 --> 00:29:49,730
Speaker 4: It was a bit of a moment, like okay.

501
00:29:49,770 --> 00:29:52,090
Speaker 1: Call it.

502
00:29:52,250 --> 00:29:56,010
Speaker 3: Empowered her in such a way, and so we feel

503
00:29:56,170 --> 00:29:58,130
Speaker 3: the whole team fields a win when we see that.

504
00:30:01,050 --> 00:30:04,690
Speaker 1: Coming up next, practical tips for how anyone can get started,

505
00:30:05,090 --> 00:30:07,930
Speaker 1: no matter where you are on your fitness journey. We'll

506
00:30:07,930 --> 00:30:25,890
Speaker 1: be right back. I got started on my fitness journey.

507
00:30:25,930 --> 00:30:28,489
Speaker 1: I was always an athlete, and then I became a

508
00:30:28,530 --> 00:30:32,690
Speaker 1: surgeon running a busy private practice, and then got sick

509
00:30:32,770 --> 00:30:36,290
Speaker 1: and had cancer, and I was facing chemotherapy and radiation therapy,

510
00:30:36,290 --> 00:30:37,210
Speaker 1: and I was like, I'm not going to miss a

511
00:30:37,250 --> 00:30:40,170
Speaker 1: day of work, so I better start exercising because there's

512
00:30:40,250 --> 00:30:43,530
Speaker 1: this great data that shows that you can beat chemotherapy

513
00:30:43,570 --> 00:30:47,170
Speaker 1: fatigue by exercise. Actually, so I just started at the

514
00:30:47,250 --> 00:30:49,530
Speaker 1: end of my bed doing some push ups and setups

515
00:30:49,530 --> 00:30:52,250
Speaker 1: and what I could do without equipment. So that's how

516
00:30:52,250 --> 00:30:54,410
Speaker 1: I got started. And I got started at like five

517
00:30:54,410 --> 00:30:56,170
Speaker 1: minutes a day that it was before I went and

518
00:30:56,210 --> 00:30:58,810
Speaker 1: got my radiation I'd go do some setups and push ups,

519
00:30:59,130 --> 00:31:02,330
Speaker 1: but what how does somebody get started and who maybe

520
00:31:02,370 --> 00:31:04,410
Speaker 1: can't doesn't have the resources to go to a gym,

521
00:31:04,530 --> 00:31:06,530
Speaker 1: or doesn't have might I always here like I don't

522
00:31:06,530 --> 00:31:07,770
Speaker 1: have time to go to the gym, or I travel

523
00:31:07,850 --> 00:31:10,610
Speaker 1: too much, I can't get to the gym. Like where

524
00:31:10,650 --> 00:31:12,410
Speaker 1: do we started as women? Midlife women?

525
00:31:13,010 --> 00:31:14,450
Speaker 4: I think two things.

526
00:31:14,730 --> 00:31:16,890
Speaker 3: I mean, sounds off, you stop where you're at, And

527
00:31:16,930 --> 00:31:20,450
Speaker 3: what I mean by that is do what feels good.

528
00:31:20,770 --> 00:31:23,209
Speaker 3: If you have in trouble getting started, you're feeling your

529
00:31:23,210 --> 00:31:25,490
Speaker 3: schedule is too much or the energy to do what

530
00:31:25,570 --> 00:31:29,050
Speaker 3: feels good. And that can be riding a bike, it

531
00:31:29,090 --> 00:31:32,770
Speaker 3: can be going to a dance class. And I want

532
00:31:32,770 --> 00:31:37,050
Speaker 3: to be specific here because there's a difference between being

533
00:31:37,130 --> 00:31:43,970
Speaker 3: active and being fit. Right, Being active, gardening, going for

534
00:31:44,090 --> 00:31:49,450
Speaker 3: walks great for overall health, but rarely is it going

535
00:31:49,490 --> 00:31:52,570
Speaker 3: to move you forward in terms of the real big

536
00:31:52,730 --> 00:31:56,530
Speaker 3: health markers. So do something that's going to do that.

537
00:31:56,770 --> 00:31:59,010
Speaker 3: So something that's a little more vigorous. That's why I'm

538
00:31:59,050 --> 00:32:03,370
Speaker 3: saying by writing dancing in my own heart of hearts,

539
00:32:03,410 --> 00:32:06,890
Speaker 3: I want every woman to be lifting weights and so

540
00:32:07,730 --> 00:32:10,490
Speaker 3: whatever you can do to do that whether it's go

541
00:32:10,530 --> 00:32:14,010
Speaker 3: to a gym, and most of the big box gyms

542
00:32:14,050 --> 00:32:18,330
Speaker 3: will give you a complimentary session with a trainer and

543
00:32:18,450 --> 00:32:20,770
Speaker 3: you can just ask them to show you how to

544
00:32:20,850 --> 00:32:22,370
Speaker 3: use all of the machines.

545
00:32:22,370 --> 00:32:24,290
Speaker 1: Right, and so great idea.

546
00:32:24,130 --> 00:32:26,490
Speaker 3: That that's one way so that you're getting a full

547
00:32:26,570 --> 00:32:29,650
Speaker 3: body work out with weights. But the main thing is

548
00:32:29,690 --> 00:32:31,890
Speaker 3: really starting where you're at. Like you said you were

549
00:32:32,490 --> 00:32:35,570
Speaker 3: you know, you had cancer, you were very sick, and

550
00:32:35,730 --> 00:32:37,010
Speaker 3: the most that you could do is get to the

551
00:32:37,130 --> 00:32:39,729
Speaker 3: end of the bed and do a few pushups. So

552
00:32:40,210 --> 00:32:44,770
Speaker 3: if that's where you're at, start there. And while you

553
00:32:44,970 --> 00:32:50,170
Speaker 3: start there, pay attention to how you're feeling afterwards, beyond

554
00:32:50,250 --> 00:32:52,570
Speaker 3: the soreness, because when you first start, you will be

555
00:32:52,570 --> 00:32:55,489
Speaker 3: sold that will go away. But pay attention to how

556
00:32:55,530 --> 00:32:58,490
Speaker 3: you're feeling so that you're more motivated to continue.

557
00:32:58,850 --> 00:33:01,370
Speaker 1: Yeah, I mean I think that. I always tell people, like,

558
00:33:01,410 --> 00:33:02,930
Speaker 1: once you start, you're going to feel so good, and

559
00:33:03,050 --> 00:33:06,050
Speaker 1: that five minutes turns into fifteen minutes, turns into twenty minutes,

560
00:33:06,090 --> 00:33:07,890
Speaker 1: and then like if you're kind of crazy like I am,

561
00:33:08,010 --> 00:33:11,330
Speaker 1: if I'm at home working out on my own, into

562
00:33:11,330 --> 00:33:12,650
Speaker 1: an hour and I have a bench at the end

563
00:33:12,690 --> 00:33:16,690
Speaker 1: of our bed now and a walking treadmill and some cattlebells,

564
00:33:17,010 --> 00:33:19,890
Speaker 1: and do you recommend yes, kind of good. It's like

565
00:33:19,930 --> 00:33:21,530
Speaker 1: my husband's like, you're going to turn the whole house

566
00:33:21,530 --> 00:33:25,250
Speaker 1: into a job and yeah, so do you recommend buying

567
00:33:25,450 --> 00:33:28,890
Speaker 1: like for women who maybe are are intimidated by community fitness,

568
00:33:28,930 --> 00:33:30,370
Speaker 1: who are like, Okay, I don't want to go to

569
00:33:30,450 --> 00:33:32,050
Speaker 1: the gym. I don't want to be you know, I

570
00:33:32,090 --> 00:33:33,570
Speaker 1: just don't. I don't want to do that. I mean,

571
00:33:33,610 --> 00:33:38,010
Speaker 1: do you recommend like buying some barbells on cragslist or Amazon,

572
00:33:38,210 --> 00:33:41,010
Speaker 1: some kettlebells, and do you have any recommendations for that,

573
00:33:41,170 --> 00:33:42,530
Speaker 1: like what people should start.

574
00:33:42,290 --> 00:33:45,330
Speaker 3: With or I would say start with a three five

575
00:33:45,370 --> 00:33:49,210
Speaker 3: and an eight pound weight, get yourself a mat, right,

576
00:33:49,930 --> 00:33:53,890
Speaker 3: and I would start There's a bunch of different apps.

577
00:33:53,970 --> 00:33:55,050
Speaker 4: Nikes got a great.

578
00:33:54,850 --> 00:33:59,290
Speaker 3: App, right, it's right, Yeah, we even have an exercise platform,

579
00:33:59,610 --> 00:34:04,890
Speaker 3: and just start doing basic workouts. YouTube has a lot

580
00:34:04,890 --> 00:34:08,290
Speaker 3: of stuff, but look for the very basic workouts and

581
00:34:08,530 --> 00:34:12,050
Speaker 3: look for something that gives you proper form because people

582
00:34:12,090 --> 00:34:15,250
Speaker 3: are catching on to do there's more trainers really focusing

583
00:34:15,290 --> 00:34:19,570
Speaker 3: on form and if you start there, you're going to

584
00:34:19,650 --> 00:34:23,450
Speaker 3: see improvement. But a couple of dumb bells and everybody

585
00:34:23,450 --> 00:34:25,970
Speaker 3: can do that. Get a little space in your house,

586
00:34:26,050 --> 00:34:28,530
Speaker 3: your apartment, wherever it is, and leave that as your

587
00:34:28,570 --> 00:34:30,250
Speaker 3: dedicated space to work out.

588
00:34:30,650 --> 00:34:32,610
Speaker 1: And you said you have an exercise platform.

589
00:34:32,730 --> 00:34:34,290
Speaker 4: Yes, it's called the Brace Life.

590
00:34:34,370 --> 00:34:35,490
Speaker 1: Tell us about that.

591
00:34:35,490 --> 00:34:38,690
Speaker 3: That started during the pandemic, and what we wanted to

592
00:34:38,730 --> 00:34:43,010
Speaker 3: do was have people engage with their mind, their body,

593
00:34:43,050 --> 00:34:46,410
Speaker 3: and their soul, so something mindful in other words, listening

594
00:34:46,450 --> 00:34:50,770
Speaker 3: to a mindful message, physicality, body workouts. So there's everything

595
00:34:50,810 --> 00:34:53,890
Speaker 3: from yoga to our twenty eight day challenge, to our

596
00:34:54,130 --> 00:34:59,170
Speaker 3: icons program, a digital form on there. And then your soul,

597
00:34:59,290 --> 00:35:02,010
Speaker 3: which we when we talk about soul talking about soul

598
00:35:02,090 --> 00:35:05,010
Speaker 3: level qualities peace, you know, calm, and that's where meditation

599
00:35:05,050 --> 00:35:08,490
Speaker 3: and breathing exercises coming. So on that platform, the whole

600
00:35:08,570 --> 00:35:10,690
Speaker 3: aim is for you to do a little bit of

601
00:35:10,730 --> 00:35:13,570
Speaker 3: those every single day, and there's a little dial that

602
00:35:13,650 --> 00:35:16,450
Speaker 3: helps you know how much of your mind, your body,

603
00:35:16,450 --> 00:35:18,890
Speaker 3: and soul you've engaged with for that day. And then

604
00:35:18,930 --> 00:35:20,290
Speaker 3: you can do it in groups as well. You can

605
00:35:20,290 --> 00:35:22,250
Speaker 3: invite your friends and create a small group and do

606
00:35:22,250 --> 00:35:26,410
Speaker 3: it together. So we created that during the pandemic because

607
00:35:27,210 --> 00:35:30,930
Speaker 3: we saw the value in people not only moving by

608
00:35:30,930 --> 00:35:35,130
Speaker 3: getting community and getting in touch spending time thinking about

609
00:35:35,170 --> 00:35:37,130
Speaker 3: their own mindfulness and their own spirit.

610
00:35:37,290 --> 00:35:40,930
Speaker 1: I love that. I just I love that connect all connectivity.

611
00:35:41,290 --> 00:35:45,050
Speaker 1: I keep using that word. So you had an event

612
00:35:45,090 --> 00:35:48,570
Speaker 1: recently with Sharon Malone, who is actually a former classmate

613
00:35:48,610 --> 00:35:52,130
Speaker 1: of Mind Medical School, which was so cool, and Sharon

614
00:35:52,250 --> 00:35:56,050
Speaker 1: said something the trinity of health being sleep, exercise, and nutrition,

615
00:35:56,330 --> 00:35:59,570
Speaker 1: and that really resonated with me. So let's just talk

616
00:35:59,610 --> 00:36:01,690
Speaker 1: a little bit about and I love the word trinity

617
00:36:01,890 --> 00:36:05,970
Speaker 1: and but nutrition, let's drill down a little bit on

618
00:36:06,170 --> 00:36:08,770
Speaker 1: how much protein should bid life women be eating who

619
00:36:08,770 --> 00:36:09,650
Speaker 1: are training with you.

620
00:36:10,290 --> 00:36:12,250
Speaker 4: Freak everybody out, Okay, I.

621
00:36:12,250 --> 00:36:13,890
Speaker 1: Don't think so. I don't think you're going what this

622
00:36:13,930 --> 00:36:16,330
Speaker 1: crowd is.

623
00:36:15,410 --> 00:36:16,410
Speaker 4: In the growth phase.

624
00:36:16,370 --> 00:36:20,130
Speaker 3: It's what it's er point eight to one gram of

625
00:36:20,330 --> 00:36:24,370
Speaker 3: protein per pound of body weight, right, And that's what

626
00:36:24,450 --> 00:36:29,250
Speaker 3: we created videos on this because you know, one hundred

627
00:36:29,250 --> 00:36:31,290
Speaker 3: and fifty pound woman says I need to eed one

628
00:36:31,370 --> 00:36:34,770
Speaker 3: hundred and fifty grams of protein every single day. Yes,

629
00:36:34,890 --> 00:36:39,530
Speaker 3: and it can be done. You have two eggs, you

630
00:36:40,250 --> 00:36:43,330
Speaker 3: have greek yogurt in the morning, and if each of

631
00:36:43,410 --> 00:36:46,570
Speaker 3: your meals has about your your main meals, breakast, hunch,

632
00:36:46,690 --> 00:36:50,010
Speaker 3: dinner has about thirty grams of protein which you can

633
00:36:50,090 --> 00:36:54,570
Speaker 3: get right. I'm serving a fish, if you have a steak,

634
00:36:54,850 --> 00:36:56,890
Speaker 3: you know that's going to help boost it. And then

635
00:36:56,930 --> 00:37:01,090
Speaker 3: you have your protein shakes as snacks or your mid

636
00:37:01,130 --> 00:37:05,170
Speaker 3: mid morning, mid afternoon snack or post workout snack. You

637
00:37:05,210 --> 00:37:07,930
Speaker 3: can get that amount into your diet.

638
00:37:08,130 --> 00:37:11,410
Speaker 1: And the that's actually I usually recommend a gram to

639
00:37:11,610 --> 00:37:15,010
Speaker 1: art clients and patients creatine. Talk to me about creating

640
00:37:15,370 --> 00:37:17,970
Speaker 1: a lot of women don't like creating because it may

641
00:37:18,010 --> 00:37:22,170
Speaker 1: cause some bloating and water retention. What are your recommendations

642
00:37:22,170 --> 00:37:23,770
Speaker 1: and guidelines for creating usage.

643
00:37:24,810 --> 00:37:29,050
Speaker 3: Creating is great when you're on a training program, right,

644
00:37:29,130 --> 00:37:31,930
Speaker 3: because it's going to help you engage without getting too

645
00:37:31,930 --> 00:37:34,130
Speaker 3: technical with the creating phosphate, it's going to help you

646
00:37:34,170 --> 00:37:39,090
Speaker 3: engage your muscles more and actually more reps more weight

647
00:37:39,330 --> 00:37:42,450
Speaker 3: during your workouts what we call work in a workout right.

648
00:37:42,970 --> 00:37:46,810
Speaker 3: And then there are other benefits. There's protection of brain

649
00:37:46,890 --> 00:37:51,370
Speaker 3: health with creating right. So if you are on a

650
00:37:51,490 --> 00:37:56,290
Speaker 3: strength training program, I recommend it. It helps you enjoy

651
00:37:56,290 --> 00:37:59,090
Speaker 3: your workout more, get more out of your workout. You're

652
00:37:59,130 --> 00:38:01,970
Speaker 3: not as fatigued and helps you recover better lovely.

653
00:38:02,530 --> 00:38:04,850
Speaker 1: What would be if you could give some tips for

654
00:38:04,970 --> 00:38:09,370
Speaker 1: midlife women for fitness and feeling better about themselves and

655
00:38:09,410 --> 00:38:14,050
Speaker 1: movement through life and spirituality and just feeling better and good.

656
00:38:14,170 --> 00:38:18,650
Speaker 1: What would you leave us with In terms of a message.

657
00:38:19,050 --> 00:38:24,170
Speaker 3: The message is that if you are in any way,

658
00:38:24,890 --> 00:38:28,170
Speaker 3: if you're ornamental perspectrum and you haven't really spoken to

659
00:38:28,210 --> 00:38:31,770
Speaker 3: your doctor, or you're not engaged in a program, and

660
00:38:31,810 --> 00:38:37,890
Speaker 3: you're feeling tired, joints are aching, you're feeling like the

661
00:38:37,970 --> 00:38:41,810
Speaker 3: best years are behind you, you're feeling you're not sleeping well,

662
00:38:41,970 --> 00:38:45,010
Speaker 3: you've got increased anxiety that you don't know where it

663
00:38:45,050 --> 00:38:48,170
Speaker 3: came from. If you're feeling those things, first of all,

664
00:38:48,250 --> 00:38:51,730
Speaker 3: pay attention to those and I understand you really do

665
00:38:51,810 --> 00:38:56,170
Speaker 3: not have to continue to live that way. There are solutions.

666
00:38:56,170 --> 00:38:58,890
Speaker 3: Whether if you're like I'm not going to exercise just yet,

667
00:38:59,090 --> 00:39:04,090
Speaker 3: then go see your doctor discuss HRT or hormone therapy

668
00:39:04,130 --> 00:39:08,490
Speaker 3: or at least get to understand what's going on. And two,

669
00:39:08,610 --> 00:39:11,770
Speaker 3: if you're ready to move, I'm telling you that there

670
00:39:11,890 --> 00:39:16,010
Speaker 3: is such a vitality, a strength and energy, let alone

671
00:39:16,010 --> 00:39:18,490
Speaker 3: a body change and transformation that you're going to have

672
00:39:18,970 --> 00:39:23,370
Speaker 3: on the other side of you engaging with wellness, engaging

673
00:39:23,410 --> 00:39:26,250
Speaker 3: with muscle building, engaging with and maybe I should stop

674
00:39:26,250 --> 00:39:28,530
Speaker 3: saying muscle building because I think maybe in some people's

675
00:39:28,570 --> 00:39:33,290
Speaker 3: minds are thinking bodybuilding, but like just to say, engaging

676
00:39:33,330 --> 00:39:37,810
Speaker 3: with getting stronger and more aligned with your body and

677
00:39:37,890 --> 00:39:42,330
Speaker 3: more in tune with your body. On the other side

678
00:39:42,370 --> 00:39:48,850
Speaker 3: of that is such vibrance. As I say, stress relief,

679
00:39:48,930 --> 00:39:52,730
Speaker 3: But the other side of stress relief is joy, vitality.

680
00:39:53,250 --> 00:39:57,410
Speaker 3: There's a life that you can be living with more energy,

681
00:39:57,650 --> 00:40:01,530
Speaker 3: strength and vitality then you're living now. You don't have

682
00:40:01,650 --> 00:40:04,850
Speaker 3: to stay there, and so if you're in that place,

683
00:40:05,450 --> 00:40:10,650
Speaker 3: just understand there are solutions and it doesn't have to

684
00:40:10,690 --> 00:40:11,490
Speaker 3: take that long.

685
00:40:11,970 --> 00:40:14,650
Speaker 1: You know, I am having gone to two of your

686
00:40:14,730 --> 00:40:18,330
Speaker 1: community events right in terms of related to midlife women's

687
00:40:18,410 --> 00:40:23,050
Speaker 1: health and menopause. The questions are so amazing that arise

688
00:40:23,170 --> 00:40:25,170
Speaker 1: at those events in terms of not only there's a

689
00:40:25,210 --> 00:40:29,530
Speaker 1: lot of them, but the curiosity is so intense. And

690
00:40:29,570 --> 00:40:31,970
Speaker 1: so I think that you're doing such a great service

691
00:40:32,010 --> 00:40:34,850
Speaker 1: for women who may not hear it from their doctors

692
00:40:34,850 --> 00:40:36,690
Speaker 1: that you don't have to feel this way. You can

693
00:40:36,730 --> 00:40:40,250
Speaker 1: feel better how Can people find you online? Can people

694
00:40:40,250 --> 00:40:42,610
Speaker 1: can do your online programs online?

695
00:40:42,650 --> 00:40:46,130
Speaker 3: You can go to the brace Life thebracelife dot com.

696
00:40:46,490 --> 00:40:47,810
Speaker 3: If you want to come and see you in person,

697
00:40:47,890 --> 00:40:49,690
Speaker 3: it's Bracelife Studios dot com.

698
00:40:49,770 --> 00:40:57,810
Speaker 1: Love it okay, love it excellent. We hear it all

699
00:40:57,850 --> 00:41:01,490
Speaker 1: the time, doctors telling their patients you should exercise, but

700
00:41:01,690 --> 00:41:04,410
Speaker 1: usually that's the extent of the advice. It can be

701
00:41:04,530 --> 00:41:06,930
Speaker 1: so hard to know how to get started or to

702
00:41:06,970 --> 00:41:09,770
Speaker 1: find a workout that feels right for you and your life.

703
00:41:10,530 --> 00:41:12,930
Speaker 1: That's why I'm so grateful to have found Robert and

704
00:41:13,010 --> 00:41:16,210
Speaker 1: his studio a space where I can move but also

705
00:41:16,250 --> 00:41:19,970
Speaker 1: build community, because fitness is far more than weight loss.

706
00:41:20,650 --> 00:41:23,250
Speaker 1: Movement is great for our mental health and for our

707
00:41:23,290 --> 00:41:28,490
Speaker 1: spiritual wellbeing, and building that organ of longevity muscle and

708
00:41:28,610 --> 00:41:31,010
Speaker 1: being in a gym or a yoga studio or a

709
00:41:31,050 --> 00:41:35,250
Speaker 1: community pool can also foster connection, something that we all

710
00:41:35,290 --> 00:41:37,810
Speaker 1: know is so important to living a vibrant and healthy

711
00:41:37,850 --> 00:41:41,370
Speaker 1: life at any age. And I know exercising in a

712
00:41:41,370 --> 00:41:44,850
Speaker 1: group setting can be intimidating for some women, but trust me,

713
00:41:45,210 --> 00:41:48,410
Speaker 1: it's worth being brave and giving it a try, because

714
00:41:48,450 --> 00:41:51,570
Speaker 1: there are studies that back what Robert was talking about

715
00:41:52,210 --> 00:41:55,290
Speaker 1: that working out in a group can actually boost the

716
00:41:55,290 --> 00:42:00,450
Speaker 1: benefits of working out in the first place. Remember, muscle

717
00:42:00,530 --> 00:42:04,210
Speaker 1: is medicine. Building lean muscle mass is key for so

718
00:42:04,290 --> 00:42:07,770
Speaker 1: many vital functions. It can help improve bone density and

719
00:42:07,810 --> 00:42:11,930
Speaker 1: regulate our metabolism. Building muscle can also help us manage

720
00:42:11,970 --> 00:42:15,730
Speaker 1: stress and improve our sleep and also our moods, So

721
00:42:15,970 --> 00:42:22,050
Speaker 1: integrate strength training into your routine. Also, short focused interval

722
00:42:22,050 --> 00:42:25,810
Speaker 1: training is another great way to move your body, especially

723
00:42:25,850 --> 00:42:29,210
Speaker 1: when you don't have a ton of time. Consider using

724
00:42:29,250 --> 00:42:32,250
Speaker 1: an app to track your cycle to better understand your

725
00:42:32,250 --> 00:42:36,530
Speaker 1: body and how to adjust your workouts accordingly. Robert recommended

726
00:42:36,570 --> 00:42:41,050
Speaker 1: pushing yourself more during the follicular and ovulatory phases and

727
00:42:41,090 --> 00:42:46,490
Speaker 1: scaling back intensity during the luteal phase. Wherever you are

728
00:42:46,490 --> 00:42:49,530
Speaker 1: in your fitness journey, be patient and kind to yourself.

729
00:42:50,290 --> 00:42:53,770
Speaker 1: You won't always see or feel obvious changes immediately, but

730
00:42:53,850 --> 00:42:55,970
Speaker 1: you have to zoom out to see the big picture.

731
00:42:56,810 --> 00:42:59,370
Speaker 1: It's not about the numbers on the scale. It's about

732
00:42:59,370 --> 00:43:03,969
Speaker 1: feeling confident, energetic, and ready to take on whatever life

733
00:43:04,010 --> 00:43:08,090
Speaker 1: throws your way. Coming up on the next episode of

734
00:43:08,090 --> 00:43:11,210
Speaker 1: Decoding Women's Health, I'll be joined by an expert on

735
00:43:11,290 --> 00:43:14,530
Speaker 1: psychedelics to explore how this class of drugs might be

736
00:43:14,570 --> 00:43:17,530
Speaker 1: helpful to women working through trauma and chronic pain.

737
00:43:18,330 --> 00:43:21,250
Speaker 5: Some days we forget that there are two sides to pain,

738
00:43:21,250 --> 00:43:23,130
Speaker 5: and that's the thing that is closing the pain, and

739
00:43:23,170 --> 00:43:25,610
Speaker 5: that's the thing that is perceiving the pain. And it's

740
00:43:25,610 --> 00:43:27,050
Speaker 5: the thing that is perceiving the pain.

741
00:43:27,130 --> 00:43:28,450
Speaker 1: I el brains.

742
00:43:28,770 --> 00:43:33,770
Speaker 5: Has gotten stock on thinking pain is expected. Any pain

743
00:43:33,810 --> 00:43:37,370
Speaker 5: that we do then feel, will feel in a more

744
00:43:37,410 --> 00:43:38,050
Speaker 5: intense way.

745
00:43:38,850 --> 00:43:41,810
Speaker 1: Dacoding Women's Health is a production of Pushkin Industries and

746
00:43:41,850 --> 00:43:45,770
Speaker 1: the Adria Health and Research Institute. This episode was produced

747
00:43:45,770 --> 00:43:49,250
Speaker 1: by Rebecca Lee Douglas and Daphne Chen. It was edited

748
00:43:49,290 --> 00:43:54,370
Speaker 1: by Amy Gaines McQuaid, mastering by Sarah Bruguier. Our associate

749
00:43:54,410 --> 00:43:58,810
Speaker 1: producer is Sonya Gerwitt. Our executive producer is Alexandra Garreton.

750
00:43:59,250 --> 00:44:03,730
Speaker 1: Our theme song was composed by Hannis Brown. Concept creative

751
00:44:03,770 --> 00:44:07,650
Speaker 1: development and fact checking by Shabbon O'Connor. Special thanks to

752
00:44:07,690 --> 00:44:13,930
Speaker 1: Alan Tish, David Saltzman, Sarah Nick, Eric Sandler, Morgan Rattner,

753
00:44:14,490 --> 00:44:19,330
Speaker 1: Owen Miller, Jordan McMillan, and Greta Cone. If you have

754
00:44:19,450 --> 00:44:22,330
Speaker 1: questions about women's health and midlife. Leave us a voicemail

755
00:44:22,490 --> 00:44:26,330
Speaker 1: at four fix five two oh one, three three eight five,

756
00:44:27,050 --> 00:44:29,370
Speaker 1: or send us a message at Decoding Women's Health at

757
00:44:29,370 --> 00:44:34,170
Speaker 1: Pushkin dot FM. I'm doctor Elizabeth Pointer. Thanks for listening.

758
00:44:34,410 --> 00:44:35,170
Speaker 1: Until next time,