WEBVTT - Can Running A Marathon Be Healthy? 0:00:00.400 --> 0:00:04.480 I won't let my body out, be out everything that 0:00:04.640 --> 0:00:07.920 I'm made do. Won't spend my life trying to change. 0:00:08.640 --> 0:00:12.440 I'm learning to love who I am. I get I'm strong, 0:00:12.840 --> 0:00:15.880 I feel free, I know who every part of me. 0:00:16.520 --> 0:00:24.000 It's beautiful and I will always out way if you 0:00:24.079 --> 0:00:27.000 feel it with your hays in the air, She'll love 0:00:27.120 --> 0:00:30.640 to the poet there. Let's say, good day and time 0:00:30.920 --> 0:00:36.360 did you and die out? Welcome back to Outweigh fam. 0:00:36.479 --> 0:00:39.360 We've got a special guest. You probably already know her 0:00:39.520 --> 0:00:44.800 from a past episode. It's registered dietitian Michelle Pillapesh. Hey Michelle, Hi, 0:00:45.159 --> 0:00:47.199 good to see you, so good to see you. We 0:00:47.240 --> 0:00:50.040 had Michelle on last year for an episode called is 0:00:50.080 --> 0:00:52.800 it an eating disorder? Or disordered eating? I'm going to 0:00:52.880 --> 0:00:54.840 link that in the show notes because I think we 0:00:54.920 --> 0:00:57.560 get that question a lot on here, and it's a 0:00:57.600 --> 0:01:00.280 great starting place to start getting in quick. It is 0:01:00.440 --> 0:01:04.039 curious and for lack of a better word, defining where 0:01:04.040 --> 0:01:07.600 you're at only for the purposes of then making sure 0:01:07.640 --> 0:01:10.480 that you get the right support in that moment. So 0:01:10.640 --> 0:01:14.600 Michelle is a registered dietitian and I am frequently referring 0:01:14.640 --> 0:01:17.759 to her because she not only works with people struggling 0:01:17.760 --> 0:01:20.360 with disordered eating, body image, all that stuff that we 0:01:20.400 --> 0:01:23.240 all struggle with here. But she also does work with 0:01:23.319 --> 0:01:26.720 eating disorders. So Michelle, you have specific training with eating 0:01:26.760 --> 0:01:30.000 disorders right before you became a register, before you established 0:01:30.040 --> 0:01:32.640 your own practice. Yeah. Yeah, that was really where I 0:01:32.640 --> 0:01:36.880 started everything. My very last internship rotation in grad school 0:01:36.959 --> 0:01:40.720 was a residential treatment center, and that's where I really 0:01:41.040 --> 0:01:43.600 fell in love with this niche. And then I stayed 0:01:43.600 --> 0:01:46.400 in residential after that, and that was my first rd job, 0:01:46.959 --> 0:01:49.040 and then kind of trickled through the different levels of 0:01:49.080 --> 0:01:52.720 care IO P P HP UM, you know, different levels 0:01:52.760 --> 0:01:56.120 of intensity for eating disorder treatment, and I loved all 0:01:56.160 --> 0:01:59.640 of it. I learned so much and definitely draw from 0:01:59.640 --> 0:02:03.200 that residential experience in my one on one client work 0:02:03.280 --> 0:02:05.360 right now. Awesome. I mean, I think that's good for 0:02:05.400 --> 0:02:07.120 people to hear. They might not know that there are 0:02:07.280 --> 0:02:10.560 different levels of care as you make your way through 0:02:10.680 --> 0:02:12.600 and needing disorder. I think we hear a lot of 0:02:12.840 --> 0:02:16.240 fairy tale stories, maybe not intentionally, but a lot of 0:02:16.240 --> 0:02:19.120 details are left out of people's stories where they go 0:02:19.240 --> 0:02:22.400 through a more intensive maybe a residential treatment where they're 0:02:22.880 --> 0:02:25.280 you know, living there, maybe not maybe they're just doing 0:02:25.320 --> 0:02:28.880 intensive outpatient. That's what IOP stands for, right, right, So 0:02:28.919 --> 0:02:32.679 that's you know, still intensive, but an outpatient not living there. 0:02:32.680 --> 0:02:34.400 And what was the PHP What does that stand for? 0:02:34.600 --> 0:02:38.000 P HP is partial hospitalization, which is kind of an 0:02:38.080 --> 0:02:41.320 unfortunate name because it sounds intense and scary, but that's 0:02:41.360 --> 0:02:44.079 the in between. And that's a day program where you're 0:02:44.120 --> 0:02:46.880 typically doing like a day treatment, but you're living at home, 0:02:47.080 --> 0:02:50.000 and it's sometimes five days a week, sometimes three or four. 0:02:50.360 --> 0:02:53.280 But it's a step up from the intensive outpatient, which 0:02:53.320 --> 0:02:55.880 is usually just a few hours a week, a couple 0:02:55.919 --> 0:02:57.600 of days a week. So yeah, there are a lot 0:02:57.680 --> 0:03:00.560 of levels and that is a reason it I think 0:03:00.600 --> 0:03:03.600 it's so so important to talk to a provider, talked 0:03:03.600 --> 0:03:06.320 to an eating disorder specialists if you're struggling, even if 0:03:06.360 --> 0:03:08.480 you don't think you have a full blown eating disorder, 0:03:08.520 --> 0:03:11.280 because all of these different levels are not really talked about. 0:03:11.320 --> 0:03:14.280 All the options can be I mean, they are overwhelming 0:03:14.280 --> 0:03:17.400 and confusing, and so somebody just getting on the phone 0:03:17.400 --> 0:03:19.680 with you are doing an initial session will be able 0:03:19.720 --> 0:03:21.919 to really tell you what's going to be most appropriate. 0:03:22.120 --> 0:03:25.440 I think that's a really critical point and I think 0:03:25.480 --> 0:03:29.240 all of our listeners, whether you're struggling with something related 0:03:29.280 --> 0:03:33.000 to food or mental health, having a team, it could 0:03:33.040 --> 0:03:36.320 be an individual, doesn't have to be a full blown team. 0:03:36.360 --> 0:03:41.240 Having somebody help you identify what level of support you need, 0:03:41.600 --> 0:03:44.320 not how level of sick you are, but what level 0:03:44.400 --> 0:03:48.680 of support you specifically need is critical to the process 0:03:48.760 --> 0:03:51.880 of you getting well. And I think that characterized by 0:03:52.080 --> 0:03:56.960 eating disorders and disordered eating is this feeling of loneliness, shame. 0:03:57.040 --> 0:03:59.720 I'm the only one going through it, nobody can save 0:03:59.800 --> 0:04:02.680 me but myself, and it just it couldn't be more 0:04:02.720 --> 0:04:06.120 opposite than than the truth. So, I mean, I know 0:04:06.160 --> 0:04:09.480 a lot of eating disorder therapists. I find it harder 0:04:09.520 --> 0:04:14.520 to come across eating disorder registered dietitians in a practice 0:04:14.600 --> 0:04:17.160 like you. So that's why you're I also just love 0:04:17.200 --> 0:04:19.880 your approach. And I think you interned for me years 0:04:19.880 --> 0:04:23.480 and years and years ago. That's where we connected. We 0:04:23.560 --> 0:04:28.640 are both in very different places in our in our journeys. Yeah. Yeah, 0:04:28.839 --> 0:04:32.479 something I just wanted to add was I really love 0:04:32.560 --> 0:04:35.159 that I have the experience of residential because you're so right. 0:04:35.360 --> 0:04:38.440 Clients come to me an outpatient thinking, oh my gosh, 0:04:38.440 --> 0:04:40.479 like this is horrible. I'm so ashamed of everything. I 0:04:40.480 --> 0:04:42.520 don't know where to start. And there's often a lot 0:04:42.560 --> 0:04:45.839 that people don't want to share. And I'm always telling 0:04:45.880 --> 0:04:48.280 people it doesn't phaze me. I've seen it all. I've 0:04:48.320 --> 0:04:51.719 seen it all, and you're not the only one. And 0:04:51.760 --> 0:04:54.279 then you know them sharing things and having that like 0:04:54.520 --> 0:04:57.080 in some ways lack of reaction, like, oh, this provider 0:04:57.160 --> 0:04:59.360 is not shocked by this. Other people do this can 0:04:59.360 --> 0:05:01.960 be really really comforting to help people just feel seen 0:05:02.000 --> 0:05:04.919 in their struggle. Yeah, and what about like the group 0:05:05.000 --> 0:05:09.520 aspect of treatment. Do you find that people do really 0:05:09.520 --> 0:05:12.839 well in group settings? Yeah, so I think that the 0:05:12.880 --> 0:05:16.520 group is so important. Obviously, groups are a part of 0:05:16.520 --> 0:05:20.280 more intensive treatment, and seeing that, as well as just 0:05:20.560 --> 0:05:22.560 working one on one with clients, has led me to 0:05:23.279 --> 0:05:27.080 create a group program for clients because so many people 0:05:27.120 --> 0:05:29.520 that I work with are going through this struggle and 0:05:29.520 --> 0:05:33.560 they're surrounded in their personal life by people who are dieting, 0:05:33.600 --> 0:05:35.560 friends and family who have never heard of into it, 0:05:35.640 --> 0:05:39.560 of eating who maybe in some ways contributed to their 0:05:39.600 --> 0:05:42.880 eating disorder struggle or have struggled with their own disordered eating. 0:05:42.960 --> 0:05:45.440 And if that person isn't on the same path, of 0:05:45.520 --> 0:05:48.880 really healing and recovering and getting to the place of 0:05:48.880 --> 0:05:51.960 a positive relationship with food. Then it can be so 0:05:52.080 --> 0:05:54.800 hard for clients to have their forty five minutes or 0:05:54.800 --> 0:05:57.240 one hour with me every week and then be in 0:05:57.279 --> 0:06:00.560 their life fighting so hard and feeling so loan. So 0:06:00.839 --> 0:06:03.280 having people to connect with who are on the same 0:06:03.279 --> 0:06:06.720 path can be really really helpful in like solidifying everything 0:06:06.760 --> 0:06:09.000 that they're learning. So I really want our audience to 0:06:09.279 --> 0:06:12.080 use you as a resource. Go to your Instagram, know 0:06:12.200 --> 0:06:15.960 that you're available for one on ones. You have some 0:06:16.120 --> 0:06:19.440 insurance capabilities, but you also provide super bills, which means 0:06:19.480 --> 0:06:22.360 you can get reimbursed. That's kind of you know what 0:06:22.520 --> 0:06:24.800 you've been doing for a long time. But I also 0:06:24.839 --> 0:06:28.320 want them to hear about this awesome new online group 0:06:28.360 --> 0:06:32.520 coaching program called Simply Intuitive. Right, Yeah, so this is 0:06:32.760 --> 0:06:36.440 brand new. It is a really comprehensive program that includes 0:06:36.880 --> 0:06:40.440 a five module course which is really all the education 0:06:40.480 --> 0:06:42.200 that I give to my one on one client. So 0:06:42.240 --> 0:06:46.159 it goes through connecting with like your definition of health 0:06:46.200 --> 0:06:48.400 and starting off with your defining your goals and what 0:06:48.440 --> 0:06:51.400 you really want to achieve, teaching about intuitive eating, the 0:06:51.440 --> 0:06:55.680 basics of like meal guidelines how to actually feed yourself 0:06:55.760 --> 0:06:59.040 nourish yourself, and then more on the questions that I 0:06:59.080 --> 0:07:00.760 get a lot about the tow wis been weight and 0:07:00.839 --> 0:07:03.400 all of the science things as well as touching on 0:07:03.839 --> 0:07:07.000 body image and exercise. And then there are live group 0:07:07.040 --> 0:07:09.720 coaching calls every month and a private online community so 0:07:09.760 --> 0:07:13.640 that you can be really plugged in and connected NonStop. Yes, 0:07:13.720 --> 0:07:15.400 you can do the course on your own time, and 0:07:15.440 --> 0:07:18.560 it's it's less of a challenge to fit into your 0:07:18.560 --> 0:07:21.560 busy schedule in that sense, but you still have that 0:07:21.600 --> 0:07:25.240 connection even outside of the course component and even when 0:07:25.240 --> 0:07:27.800 you're not in like a live call with me. Yeah. 0:07:27.800 --> 0:07:30.360 So well, it's really unique about the program. That stood 0:07:30.400 --> 0:07:33.160 out to me at least is that one it's twelve months, 0:07:33.200 --> 0:07:37.360 so you're really getting somebody who is committed to I 0:07:37.440 --> 0:07:40.520 like to call undoing the work, like really, you know, 0:07:40.560 --> 0:07:44.080 it does take time. It's not an overnight process. Uh, 0:07:44.120 --> 0:07:45.880 And you're getting somebody who's going to say, I'm going 0:07:45.920 --> 0:07:48.520 to do this for a year and see where it 0:07:48.520 --> 0:07:53.160 takes me. I also love the price of it. Um 0:07:53.200 --> 0:07:55.720 you know, it's very expensive to do one on ones 0:07:56.000 --> 0:08:00.000 and the prices is really good for on your website, 0:08:00.080 --> 0:08:03.360 it says for less than four dollars a day. I think, yes, 0:08:03.680 --> 0:08:06.040 it's true, that's like less than a coffee here in 0:08:06.040 --> 0:08:08.960 New York City. Yeah, sadly the price of coffee, right, 0:08:09.000 --> 0:08:11.480 So I really I really love that. But I don't know. 0:08:11.520 --> 0:08:14.600 There's something about the way that you speak to the 0:08:14.640 --> 0:08:20.200 experience that's really gentle and comforting, and you're incorporating all 0:08:20.240 --> 0:08:23.240 the things that I think people are afraid to ask 0:08:23.440 --> 0:08:27.080 when they are working with somebody who teaches intuitive eating. 0:08:27.160 --> 0:08:29.520 Like you said, you're explaining how the body works, how 0:08:29.560 --> 0:08:32.800 weight works, how food works. Um, I'm super passionate about 0:08:33.040 --> 0:08:36.160 clearing that up with my clients as well, because I 0:08:36.200 --> 0:08:39.800 believe information is key and we don't need to skirt around. 0:08:40.400 --> 0:08:43.440 I think those topics, just because we are in pursue 0:08:44.120 --> 0:08:46.360 of goals that have less to do with our weight 0:08:46.400 --> 0:08:48.959 and less focus of them, I think we could actually 0:08:49.440 --> 0:08:52.240 hunker down on them. Absolutely. I mean this is something 0:08:52.240 --> 0:08:56.120 that I especially recently, have become so so passionate about. 0:08:56.160 --> 0:08:59.559 I know it's similar to your approach, but I created 0:08:59.600 --> 0:09:02.760 the whole horse and program to be extremely practical because 0:09:03.200 --> 0:09:05.640 I think there's a lot of misconception when people see 0:09:05.679 --> 0:09:07.880 into it of eating online. They think, oh, it's just 0:09:07.920 --> 0:09:11.480 this like willy nilly, do whatever you want. Everything's happy 0:09:11.520 --> 0:09:13.760 and fine, and we're gonna eat cookies all day. And 0:09:14.440 --> 0:09:19.480 that's so unapproachable. That's unappealing in ways because it's not 0:09:19.559 --> 0:09:21.360 something people can relate to, you know, if they have 0:09:21.520 --> 0:09:24.360 questions about, like you're saying, well, how does my body work? 0:09:24.360 --> 0:09:27.000 How does my weight work? Even if it's not the 0:09:27.040 --> 0:09:29.600 most supportive thing to be focusing on the number, it 0:09:29.679 --> 0:09:32.319 is supportive to understand it because if you don't have understanding, 0:09:32.360 --> 0:09:35.640 then you can't fight against what you're hearing from diets. 0:09:35.800 --> 0:09:39.079 And it's it's a lot to take in. And um, 0:09:39.120 --> 0:09:41.720 I'm glad you pointed out the twelve months of the program. 0:09:41.800 --> 0:09:45.600 That's really intentional. Hopefully a lot of people in your community. 0:09:45.600 --> 0:09:47.640 I think a lot of people in our communities know 0:09:47.800 --> 0:09:50.320 that any thirty day program is a red flag, like 0:09:50.440 --> 0:09:53.640 that's not going to really make a change. Um. And 0:09:53.679 --> 0:09:56.640 I have seen from my work with clients that it 0:09:56.720 --> 0:10:01.040 takes a long time to really learn this, implement it, 0:10:01.320 --> 0:10:04.640 have challenges, mess up, get set back, and learn how 0:10:04.679 --> 0:10:08.160 to deal with that and then continue forward and really 0:10:08.200 --> 0:10:11.040 integrate it. And so I always tell my clients I'm 0:10:11.080 --> 0:10:13.320 never gonna lie to you. I'm not going to like 0:10:13.480 --> 0:10:16.000 tell you what it doesn't matter or you can't think 0:10:16.000 --> 0:10:17.680 about it, or you should never step on the scale 0:10:17.720 --> 0:10:19.880 or have these absolutes like no, I want to give 0:10:19.920 --> 0:10:22.840 people the true information and then take the time to 0:10:23.559 --> 0:10:25.440 really see how that's going to work in their life. 0:10:25.720 --> 0:10:29.080 So true, and that's like really the key to neutralizing 0:10:29.080 --> 0:10:33.040 words like weight, neutralizing words like calories. When I talk 0:10:33.080 --> 0:10:35.520 about when we talk about calories, I'm not saying calories 0:10:35.520 --> 0:10:39.920 don't exist, but more calories doesn't necessarily mean bad, and 0:10:40.040 --> 0:10:43.640 less calories doesn't mean good. And I think when you 0:10:44.320 --> 0:10:49.800 provide information facts without weight bias like you do, clearly 0:10:50.240 --> 0:10:54.280 it's providing people with that information to actually work in 0:10:54.360 --> 0:10:57.240 tangent with their bodies and get to know them. So, 0:10:57.440 --> 0:10:59.000 like you said, I think a lot of people think 0:10:59.000 --> 0:11:01.320 intuitive eating is this willy nilly thing. And I think 0:11:01.720 --> 0:11:06.880 that obviously influencers and quotes carry some burden to that 0:11:06.960 --> 0:11:10.120 blame by knowing it's a trendy thing and speaking to 0:11:10.240 --> 0:11:12.800 it kind of loosely. But I also think a lot 0:11:12.840 --> 0:11:17.439 of health practitioners selling it, even really good health practitioners, 0:11:17.480 --> 0:11:19.960 in efforts to really say this is not a diet 0:11:20.600 --> 0:11:23.360 have alienated the audience Amy. I talked about this with 0:11:23.400 --> 0:11:26.120 Amy recently, have alienated the audience that needs to hear 0:11:26.160 --> 0:11:29.040 it most, Like you know, posts that that are kind 0:11:29.080 --> 0:11:33.120 of that make it seem very easy or just the 0:11:33.160 --> 0:11:36.000 opposite of dieting. That's all you need to do, I think, 0:11:36.120 --> 0:11:40.240 really um speak to an audience that already understands that. 0:11:40.720 --> 0:11:43.480 But what we want to do on this podcast and 0:11:43.520 --> 0:11:45.600 the people that I want to personally impact, and I 0:11:45.600 --> 0:11:47.920 know that you're making an impact for are the people 0:11:47.960 --> 0:11:52.240 that don't know how to get there and are too 0:11:52.240 --> 0:11:56.080 afraid to approach it because it feels so far in 0:11:56.120 --> 0:11:59.520 the distance. It still surprises me because I do sometimes 0:11:59.559 --> 0:12:02.360 exist in the bubble of intuitive eating and and then 0:12:02.400 --> 0:12:05.600 I'll meet someone or interact with someone who truly doesn't 0:12:05.600 --> 0:12:08.520 know what it means, and it gets me so excited 0:12:08.600 --> 0:12:12.600 to actually share about it in this this neutral, approachable way. 0:12:12.760 --> 0:12:16.559 And that's a reason why I am extremely intentional with 0:12:16.640 --> 0:12:19.679 my language. And another thing that I have been thinking 0:12:19.679 --> 0:12:24.120 about a ton recently is just the word exercise, because 0:12:24.240 --> 0:12:26.040 I see that as a part I mean, it is 0:12:26.080 --> 0:12:28.079 a part of intuitive eating if you look at the 0:12:28.559 --> 0:12:32.160 ten principles from you know, the creator's movement is a 0:12:32.200 --> 0:12:35.320 part of it. And I see so many people on 0:12:35.400 --> 0:12:38.000 social media who are in the intuitive eating space. Like 0:12:38.040 --> 0:12:41.480 you said, those influencers only using the word movement, only 0:12:41.520 --> 0:12:44.680 talking about gentle movement. And I often use the word 0:12:44.720 --> 0:12:50.880 exercise because I think there's such a connotation with exercise 0:12:50.920 --> 0:12:53.800 to grinding in the gym, being on the scaremaster for 0:12:53.880 --> 0:12:56.480 an hour, this stuff that people hate. And I even 0:12:56.520 --> 0:12:59.040 asked my followers recently, like what do you associate this with? 0:12:59.120 --> 0:13:02.520 And people said, you know, sweating, working hard, like it 0:13:03.000 --> 0:13:07.400 has this intense negative connotation, Whereas that's not what it 0:13:07.440 --> 0:13:09.360 needs to be. That's not how I think of it 0:13:09.400 --> 0:13:12.479 in my life. I think of it as physical activity. 0:13:12.559 --> 0:13:14.600 And I talked to a lot of my clients about 0:13:14.920 --> 0:13:18.800 physical activity um in relation to everything you do in 0:13:18.840 --> 0:13:22.600 your day, whether it's gardening or cleaning your house, or 0:13:22.640 --> 0:13:25.480 like locking your dog, playing touch with your dog. You 0:13:25.480 --> 0:13:27.080 can tell I have a dog who loves to play touch. 0:13:27.120 --> 0:13:30.240 But it's really intentional that I'm putting more of that 0:13:30.320 --> 0:13:33.720 out there. I did become a certified personal trainer last summer, 0:13:34.040 --> 0:13:36.160 and I actually ran the New York City Marathon in 0:13:36.160 --> 0:13:39.440 the Yeah, and for so long, I mean all while 0:13:39.480 --> 0:13:41.439 I was training. I didn't say a word about it 0:13:41.520 --> 0:13:43.800 on my Instagram page. I wasn't going to share it 0:13:43.840 --> 0:13:46.640 at all. And then I decided, no, I do want 0:13:46.679 --> 0:13:51.160 to do this because people probably see marathoning as disorder 0:13:51.320 --> 0:13:54.480 changing your body really intense, and I wanted to share, like, no, 0:13:54.720 --> 0:13:56.960 you can do this in a way where you don't 0:13:57.000 --> 0:13:59.600 change what you eat, your body doesn't change. It's enjoyable, 0:13:59.640 --> 0:14:01.960 you allow yourself kind of like those are all things 0:14:01.960 --> 0:14:05.080 that I did, and I really had fun and it 0:14:05.160 --> 0:14:07.720 was a sluper slow race. It was not the time 0:14:07.760 --> 0:14:10.600 I wanted, and like that's fine. I still love running 0:14:10.600 --> 0:14:11.960 and I still want to do it again. And so 0:14:12.480 --> 0:14:16.160 obviously not everyone needs to run, but exercise can be 0:14:16.559 --> 0:14:19.600 like a fun hobby that also benefits you in mental 0:14:19.640 --> 0:14:22.720 and physical ways. Yes, I think you're definitely hitting on 0:14:22.800 --> 0:14:25.000 something that not a lot of people are speaking about, 0:14:25.040 --> 0:14:27.280 and perhaps they're afraid to speak about it, like you were, 0:14:27.800 --> 0:14:30.920 for being afraid to trigger somebody or afraid of how 0:14:30.920 --> 0:14:35.760 it would be perceived, knowing how intense marathon training can be. 0:14:36.320 --> 0:14:40.360 But you did it in your own way and kept 0:14:40.400 --> 0:14:43.880 the joy were you know, didn't bring the negative self talk. 0:14:44.080 --> 0:14:48.360 And what I think is so cool about our space, Michelle, 0:14:48.920 --> 0:14:52.360 is that we can do the same exact things and 0:14:52.440 --> 0:14:55.920 yet the meaning attached to them are different depending on 0:14:56.360 --> 0:14:59.520 our mindset or our reasoning. You know, like I could 0:14:59.600 --> 0:15:02.080 run a marathon and it'd be really unhealthy for me, 0:15:02.200 --> 0:15:03.720 or I could run a marathon and have it be 0:15:03.800 --> 0:15:06.680 healthy for me. I'm running the marathon either way, but 0:15:07.040 --> 0:15:09.360 the way in which I'm doing it is completely different, 0:15:09.400 --> 0:15:11.920 and my experience is different, and my takeaways are different, 0:15:11.920 --> 0:15:15.160 and my negative self talk is different. Whereas this is 0:15:15.200 --> 0:15:18.400 something you should be proud of. You worked really hard, 0:15:18.440 --> 0:15:21.160 and I think we're afraid to say we work really 0:15:21.200 --> 0:15:25.240 hard with our bodies in this space because so many 0:15:25.320 --> 0:15:29.040 people self included comes from a place of exercise addiction. 0:15:29.080 --> 0:15:31.600 I think you're right. I've definitely moved into the word 0:15:31.600 --> 0:15:34.840 of saying movement more. But exercise is a huge part 0:15:34.840 --> 0:15:37.080 of my mental health toolbox. It's not the only thing 0:15:37.120 --> 0:15:39.880 in my in my mental health toolbox, I could dig 0:15:39.960 --> 0:15:43.680 rest days, I don't eat to burn or things like that. 0:15:44.160 --> 0:15:46.080 But I think you're a percent right to put the 0:15:46.120 --> 0:15:48.760 word exercise back on the table, and I don't know, 0:15:48.920 --> 0:15:51.160 I assume, you know, as a personal trainer, that's a 0:15:51.200 --> 0:15:54.400 really interesting credential to have on top of being an 0:15:54.400 --> 0:16:04.680 eating disorder therapist. It is, it's you know, it's interesting, 0:16:04.720 --> 0:16:08.080 and I also I'm really excited with just what I'm 0:16:08.120 --> 0:16:12.600 brainstorming to also bring to my community with that certification. 0:16:12.960 --> 0:16:16.160 The lesson I have on exercise in my course does 0:16:16.200 --> 0:16:19.440 include a lot of handouts and worksheets and mental exercises 0:16:19.480 --> 0:16:22.280 to do to really tap into like what is enjoyable, 0:16:22.320 --> 0:16:24.440 what are your intentions? All of those things you were 0:16:24.480 --> 0:16:27.120 talking about, because mindset makes a big difference. I am 0:16:27.160 --> 0:16:29.520 hoping to have kind of an add on program to 0:16:29.600 --> 0:16:33.240 this that will be actual guided workouts with me videos 0:16:33.320 --> 0:16:36.600 because I love to do those. And I mean, luckily, 0:16:36.800 --> 0:16:38.520 you know, for myself in the place I'm in now, 0:16:38.600 --> 0:16:41.920 I can hear the appearance focused language and tune it 0:16:41.920 --> 0:16:43.840 out and just do what I need to do. But 0:16:43.880 --> 0:16:46.160 when I have clients who are just stepping back into 0:16:46.200 --> 0:16:50.040 exercise after you know, possibly overusing it or just having 0:16:50.040 --> 0:16:52.200 a break for a while, that's not a resource I 0:16:52.280 --> 0:16:54.960 want to give. And I found myself really lacking resources 0:16:55.000 --> 0:17:00.320 to give, so so they're coming from yours truly, that's awesome. Yeah, 0:17:00.600 --> 0:17:03.840 And I also do want to say that I'm not perfect. 0:17:04.000 --> 0:17:06.800 I haven't always been this way. I haven't struggled with 0:17:06.840 --> 0:17:08.760 an eating disorder, and so for that reason, you know, 0:17:08.800 --> 0:17:11.560 I don't often talk about myself and my struggles in 0:17:11.560 --> 0:17:15.720 my history, but recently, just with talking more about exercise 0:17:15.720 --> 0:17:18.520 on social media and with clients, I have been reflecting 0:17:18.560 --> 0:17:20.800 back and like, yeah, there was a time when I 0:17:20.840 --> 0:17:22.600 was on the high school track team and I would 0:17:22.640 --> 0:17:25.240 come home from practice and like check my stomach in 0:17:25.280 --> 0:17:27.040 the mirror before I showered to see if it was 0:17:27.080 --> 0:17:29.560 flat from my run, and like that was not a 0:17:29.560 --> 0:17:33.000 positive mindset. And luckily, you know, I didn't spiral into 0:17:33.040 --> 0:17:38.159 the addiction or over exercise. But even staying within the 0:17:38.200 --> 0:17:41.560 activity of running, I was able to just come out 0:17:41.560 --> 0:17:43.960 of that when I experienced it in a way that 0:17:44.240 --> 0:17:46.320 was more fun, like running with friends. I joined a 0:17:46.400 --> 0:17:48.760 running club. It's so much more social, and you know, 0:17:48.800 --> 0:17:51.200 the marathon training was just amazing to see like, oh 0:17:51.240 --> 0:17:53.040 my gosh, my body can do this. Its like I 0:17:53.080 --> 0:17:56.400 didn't know I could do that, and that mental joy 0:17:56.640 --> 0:17:59.080 is really like what I do it for now. And 0:17:59.119 --> 0:18:01.439 I love to tell you such an individual process of 0:18:01.480 --> 0:18:04.120 figuring out what works for you, Like I love I'm 0:18:04.119 --> 0:18:06.640 gonna say exercise I do. I love exercise. I think 0:18:06.640 --> 0:18:10.640 it puts my mind body connection on blast, and especially 0:18:10.680 --> 0:18:12.880 during noisier times of my life, it is a thing 0:18:12.880 --> 0:18:15.800 that I can put the phone down, play music, UM 0:18:15.960 --> 0:18:18.399 really connect. I get great ideas, I feel good, my 0:18:18.480 --> 0:18:22.119 joints feel lubricated, all that good stuff. But Michelle, I 0:18:22.160 --> 0:18:25.080 will never run a marathon. I will never Traine, I 0:18:25.160 --> 0:18:27.560 will not I will probably never run a mile in 0:18:27.600 --> 0:18:32.840 my life. I hate running. I I have a peloton 0:18:33.200 --> 0:18:35.280 and I only do the walks and the hikes and 0:18:35.280 --> 0:18:37.159 the power walks, and that feels really good. And the 0:18:37.240 --> 0:18:40.719 instructors are always showing up starting it with I know 0:18:41.240 --> 0:18:43.200 that you, like all you runners are here for your 0:18:43.240 --> 0:18:45.880 rest day, and it always cracks me up because, like, 0:18:46.160 --> 0:18:48.800 it's pretty intense and it feels really good on my body. 0:18:48.840 --> 0:18:51.320 And I think people have this idea that running is 0:18:51.359 --> 0:18:54.720 more intense, therefore better than walking, or this is better 0:18:54.760 --> 0:18:58.400 than that, and it's absolutely not true. It's what feels 0:18:58.400 --> 0:19:01.920 good on your body, yes, exactly. And you know another thing, 0:19:01.960 --> 0:19:06.000 I always emphasized in choosing when to move your body 0:19:06.080 --> 0:19:08.760 and what to do is the fact that exercise is 0:19:08.800 --> 0:19:12.240 a stress on your body. And so if you're already 0:19:12.280 --> 0:19:14.840 in a state of stress, and again this is something 0:19:14.880 --> 0:19:17.240 I added into a lesson in my courses like these 0:19:17.320 --> 0:19:19.360 checkens to figure out is this a day to work 0:19:19.359 --> 0:19:21.760 out or not. But if you're already in a state 0:19:21.760 --> 0:19:24.000 of stress, whether that be from lack of sleep or 0:19:24.040 --> 0:19:27.280 nourishment or mental stress because you hate what you're doing, 0:19:27.800 --> 0:19:30.520 then it's it's no longer a positive stress on your body. 0:19:30.520 --> 0:19:32.439 Then it's a negative stress and you're not even going 0:19:32.520 --> 0:19:36.080 to get the benefits that you want. So yeah, choosing 0:19:36.119 --> 0:19:40.040 something that you enjoy is so important, and there's there's 0:19:40.080 --> 0:19:42.480 no better, there's no worse. There was a period during 0:19:42.480 --> 0:19:44.680 my training where I had an injury and so I 0:19:45.000 --> 0:19:47.520 got really into pilates and realized that I love pilates 0:19:47.560 --> 0:19:52.760 and I was doing that and it is so hard hard, 0:19:52.880 --> 0:19:55.640 So like you know, there it doesn't matter, and even 0:19:55.680 --> 0:19:57.880 if it doesn't feel hard, you know there are other 0:19:57.920 --> 0:20:01.439 things like a restorative yoga cla as for me is 0:20:01.520 --> 0:20:06.600 hard mentally to like shut off and disconnect, and that 0:20:06.840 --> 0:20:10.200 is such a positive challenge to like stretch my mind 0:20:10.200 --> 0:20:14.240 in that way. So everything is good in different ways. Yeah, 0:20:14.280 --> 0:20:18.720 I think exercise, whatever it is, pilates, running, walking, it 0:20:18.720 --> 0:20:21.240 could be a way to run from yourself or to 0:20:21.359 --> 0:20:23.920 dive more deeply into your body. When you're talking about 0:20:24.000 --> 0:20:26.600 running and then pilates and then restored to yoga, you're 0:20:26.600 --> 0:20:29.680 tapping into all these different parts of your body that 0:20:29.760 --> 0:20:33.520 are waking up, that are feeling love and lubrication and 0:20:33.560 --> 0:20:37.280 hormones are changing in neurotransmitter, like every little bit of 0:20:37.280 --> 0:20:40.040 you deserves to have love. You know, we live in 0:20:40.080 --> 0:20:45.440 a very sedentary I always say that word wrong sedentery, sedentary, sedentary. 0:20:46.880 --> 0:20:49.840 We live in a very sedentary world, you know. And 0:20:49.920 --> 0:20:54.640 it's I think when approaching intuitive eating or ditching diet culture, 0:20:54.880 --> 0:20:56.760 there is a time period where you might need to 0:20:56.840 --> 0:21:00.080 abstain from exercise, especially if addiction is you know, in 0:21:00.119 --> 0:21:03.640 your past. But when you reintroduce it it can be 0:21:03.720 --> 0:21:06.639 so welcoming and different to your body. And like you said, 0:21:07.200 --> 0:21:09.399 playing fetch with your dog, you know, we need to 0:21:09.400 --> 0:21:13.199 to move. Having a baby and oh my gosh, my 0:21:13.240 --> 0:21:16.520 body hurts so much from carrying lifting over my shout. 0:21:16.720 --> 0:21:19.400