1 00:00:00,000 --> 00:00:02,000 Speaker 1: Tomorrow is going to be a better day, not beating 2 00:00:02,040 --> 00:00:05,040 Speaker 1: yourself up on the days you're not perfect and giving 3 00:00:05,080 --> 00:00:07,280 Speaker 1: yourself lots of high fives when you. 4 00:00:07,240 --> 00:00:08,039 Speaker 2: Have a great day. 5 00:00:08,400 --> 00:00:11,200 Speaker 1: Because it's going to be a marathon, it will not 6 00:00:11,320 --> 00:00:13,960 Speaker 1: be a sprint. Depending on what your goals are, It's 7 00:00:14,000 --> 00:00:26,520 Speaker 1: going to take time, and every day will not be perfect. 8 00:00:31,320 --> 00:00:33,159 Speaker 2: Hey everyone, Emily body here. 9 00:00:33,360 --> 00:00:37,519 Speaker 3: You are listening to an installment of Hurdle Moment from Hurdle, 10 00:00:37,880 --> 00:00:40,519 Speaker 3: a whileness focused podcast where I connect with everyone from 11 00:00:40,560 --> 00:00:43,840 Speaker 3: your favorite athletes to top experts and industry CEOs about 12 00:00:43,840 --> 00:00:48,159 Speaker 3: their highest highs, toughest moments, and everything in between. We 13 00:00:48,360 --> 00:00:50,920 Speaker 3: all go through hurdles in life, and my goal through 14 00:00:50,960 --> 00:00:54,680 Speaker 3: these discussions is to empower you to better navigate yours 15 00:00:54,960 --> 00:00:58,120 Speaker 3: and move with intentions so that you can stride toward 16 00:00:58,360 --> 00:01:02,240 Speaker 3: your big potential and of course have some fun along 17 00:01:02,280 --> 00:01:06,600 Speaker 3: the way. For today's episode, I am chatting with Latrial Mitchell. 18 00:01:06,760 --> 00:01:10,640 Speaker 3: She is a celebrity trainer based out in Los Angeles 19 00:01:10,920 --> 00:01:13,800 Speaker 3: and we were so lucky to meet at last week's 20 00:01:13,959 --> 00:01:17,800 Speaker 3: Year in Sport event presented by Strava. I know that 21 00:01:17,880 --> 00:01:20,880 Speaker 3: at the turn of the new year, many of us 22 00:01:21,160 --> 00:01:25,600 Speaker 3: are thinking about or maybe even reevaluating our wellness routines, 23 00:01:25,959 --> 00:01:30,800 Speaker 3: specifically our fitness routine. So I asked her to take 24 00:01:30,840 --> 00:01:34,479 Speaker 3: some time to chat for this week's Hurdle moment, all 25 00:01:34,520 --> 00:01:40,080 Speaker 3: about how to upkeep your new fitness routine. She offers 26 00:01:40,200 --> 00:01:42,920 Speaker 3: up some best practice tips on how to stick with it, 27 00:01:43,080 --> 00:01:46,559 Speaker 3: from choosing something that truly interests you, not just something 28 00:01:46,560 --> 00:01:50,040 Speaker 3: that might look cool on social media, plus bringing an 29 00:01:50,040 --> 00:01:54,280 Speaker 3: accountability buddy into the mix, and the importance of setting 30 00:01:54,480 --> 00:01:56,720 Speaker 3: smart goals and celebrating the. 31 00:01:56,760 --> 00:01:59,040 Speaker 2: Small moments along the way. 32 00:02:00,000 --> 00:02:03,960 Speaker 3: Regardless of where you may be on your own fitness journey, 33 00:02:04,000 --> 00:02:07,600 Speaker 3: I promise you there are a lot of helpful, actionable 34 00:02:07,640 --> 00:02:12,440 Speaker 3: suggestions here to help you reinvigorate your routine in the 35 00:02:12,520 --> 00:02:16,200 Speaker 3: new year. If that is something that you're after, make 36 00:02:16,240 --> 00:02:19,280 Speaker 3: sure you're following along with Hurdle over on social it's 37 00:02:19,360 --> 00:02:23,320 Speaker 3: at Crittle podcast. I myself am over at Emily a Body, 38 00:02:23,480 --> 00:02:26,080 Speaker 3: and I want to make sure that I plug the 39 00:02:26,240 --> 00:02:28,760 Speaker 3: goal setting event that is coming. 40 00:02:28,560 --> 00:02:30,640 Speaker 2: Up on January fourth. 41 00:02:30,720 --> 00:02:33,160 Speaker 3: Maybe you're listening to this episode and you're thinking, Hey, 42 00:02:33,720 --> 00:02:35,920 Speaker 3: I have some goals on my radar that I'd like 43 00:02:36,080 --> 00:02:37,639 Speaker 3: to achieve in the new year. 44 00:02:37,760 --> 00:02:39,480 Speaker 2: So it's perfect for you. 45 00:02:39,720 --> 00:02:43,320 Speaker 3: I am hosting this goal setting workshop on January fourth. 46 00:02:43,360 --> 00:02:46,079 Speaker 3: As I said, it goes for two hours. You have 47 00:02:46,160 --> 00:02:49,639 Speaker 3: to be able to attend it live and space is limited. 48 00:02:49,720 --> 00:02:52,120 Speaker 3: So if this sounds up your alley, I'm going to 49 00:02:52,200 --> 00:02:53,960 Speaker 3: link to it in the show notes. 50 00:02:54,080 --> 00:02:55,720 Speaker 2: I hope to see you there. 51 00:02:56,200 --> 00:02:58,960 Speaker 3: And lastly, my last little bit of housekeeping, make sure 52 00:02:58,960 --> 00:03:02,080 Speaker 3: you are signed up or the weekly Hurdle newsletter getting 53 00:03:02,120 --> 00:03:04,800 Speaker 3: a lot of the same motivation, inspiration and things that 54 00:03:04,840 --> 00:03:08,440 Speaker 3: you love from the show directly in your inbox every 55 00:03:08,680 --> 00:03:12,280 Speaker 3: single Friday. The link to do that no surprise as 56 00:03:12,320 --> 00:03:14,720 Speaker 3: well in the show notes. 57 00:03:15,320 --> 00:03:34,120 Speaker 2: And that's it. With that, Let's get to hurdling today. 58 00:03:34,280 --> 00:03:37,560 Speaker 3: I am sitting down with lotrial Mitchell. She is a 59 00:03:37,600 --> 00:03:41,560 Speaker 3: celebrity trainer. She's Los Angeles based. How you do today? 60 00:03:42,040 --> 00:03:43,560 Speaker 2: I am great? How are you? 61 00:03:44,120 --> 00:03:46,800 Speaker 3: I'm so good. I'm so excited that we made time 62 00:03:47,320 --> 00:03:50,040 Speaker 3: to do this. Lotriella and I met last week. I'm 63 00:03:50,080 --> 00:03:52,360 Speaker 3: like I've lost all track of time now. Last week 64 00:03:53,400 --> 00:03:56,560 Speaker 3: at Strava's Year in Review event, it was so fun 65 00:03:56,560 --> 00:03:59,720 Speaker 3: to connect with so many powerhouse women in one place. 66 00:04:00,200 --> 00:04:02,800 Speaker 2: Agree. Oh my goodness that event was. 67 00:04:03,320 --> 00:04:05,440 Speaker 1: I mean, we gave each other life. I know when 68 00:04:05,440 --> 00:04:08,120 Speaker 1: we all got together in that room, it was just, oh, 69 00:04:08,120 --> 00:04:11,640 Speaker 1: my goodness, everyone here is doing something amazing, Like it was. 70 00:04:12,320 --> 00:04:15,400 Speaker 1: It was one of the coolest events I've done a 71 00:04:15,440 --> 00:04:17,360 Speaker 1: lot of events. That was one of the coolest events 72 00:04:17,400 --> 00:04:20,400 Speaker 1: I've ever done. And to sit back and watch all 73 00:04:20,440 --> 00:04:23,640 Speaker 1: the women in sports, you know, and hear their stories, 74 00:04:23,680 --> 00:04:25,000 Speaker 1: I thought that was really. 75 00:04:24,720 --> 00:04:26,839 Speaker 2: Powerful, super powerful. 76 00:04:26,920 --> 00:04:29,080 Speaker 3: Well again, I'm so happy that we were able to 77 00:04:29,120 --> 00:04:32,919 Speaker 3: set this time aside. I knew when I was seeking 78 00:04:32,920 --> 00:04:36,080 Speaker 3: out the right expert to talk to about today's topic 79 00:04:36,440 --> 00:04:39,640 Speaker 3: that you would be perfect. Today we are here to 80 00:04:39,760 --> 00:04:43,039 Speaker 3: chat about how to get started with a new fitness routine. 81 00:04:43,080 --> 00:04:45,760 Speaker 3: We're on the cusp of a new year, and this 82 00:04:45,839 --> 00:04:48,560 Speaker 3: time of year, a lot of people are thinking about 83 00:04:48,839 --> 00:04:52,200 Speaker 3: maybe how to get a fresh start on something new, 84 00:04:52,320 --> 00:04:55,520 Speaker 3: or maybe just restart what they've been doing. So before 85 00:04:56,200 --> 00:04:58,440 Speaker 3: we get into that, why don't you give us a 86 00:04:58,480 --> 00:05:01,240 Speaker 3: little bit of info on you tell us about the 87 00:05:01,279 --> 00:05:02,760 Speaker 3: woman that's about to be giving us some of these 88 00:05:02,800 --> 00:05:03,320 Speaker 3: tips today. 89 00:05:03,360 --> 00:05:05,480 Speaker 2: How did you get started in fitness? 90 00:05:06,120 --> 00:05:09,600 Speaker 1: Wow, my story is a funny one. So back when 91 00:05:09,640 --> 00:05:12,800 Speaker 1: I was seventeen eighteen years old, I wanted to be 92 00:05:12,880 --> 00:05:15,920 Speaker 1: a model. So back then there was This is when 93 00:05:15,960 --> 00:05:19,520 Speaker 1: cable just came out. Denise Austin had a Cable show 94 00:05:20,120 --> 00:05:23,200 Speaker 1: and I would get up every morning work out with 95 00:05:23,279 --> 00:05:25,040 Speaker 1: Denise Austin, do my thing. I was like, you know 96 00:05:25,160 --> 00:05:27,159 Speaker 1: these this model and agency is going to take me. 97 00:05:27,240 --> 00:05:28,560 Speaker 1: It's going to be no brainer. 98 00:05:29,120 --> 00:05:29,640 Speaker 2: Got there. 99 00:05:30,839 --> 00:05:33,840 Speaker 1: They just broke me down, said nope, we don't want you, 100 00:05:34,360 --> 00:05:36,440 Speaker 1: not knowing later in life that they just wanted me 101 00:05:36,480 --> 00:05:38,840 Speaker 1: to sign up for some program to you know. At 102 00:05:38,839 --> 00:05:40,880 Speaker 1: that point, it just went home crying. But the only 103 00:05:40,920 --> 00:05:42,920 Speaker 1: thing that was constant for me was just to get 104 00:05:43,000 --> 00:05:47,400 Speaker 1: up and continue exercising. So I would exercise with her. 105 00:05:47,440 --> 00:05:49,440 Speaker 1: But then there was a local gym that opened in 106 00:05:49,480 --> 00:05:52,120 Speaker 1: the area, so I started going to that gym working 107 00:05:52,120 --> 00:05:55,240 Speaker 1: out with the guys in that gym. Fast forward to 108 00:05:55,400 --> 00:05:58,000 Speaker 1: about twenty I was still going to that gym working 109 00:05:58,000 --> 00:06:00,560 Speaker 1: out with the guys. And this is when TI became 110 00:06:00,600 --> 00:06:04,480 Speaker 1: a big deal. So probably about my early twenties, when 111 00:06:04,520 --> 00:06:07,039 Speaker 1: I was twenty twenty one, I got certified to start 112 00:06:07,160 --> 00:06:11,640 Speaker 1: teaching group fitness and I started teaching cardio kickboxing at 113 00:06:11,640 --> 00:06:15,920 Speaker 1: this gym that I worked out in after my Denise Austin. 114 00:06:16,080 --> 00:06:19,719 Speaker 1: Since so I've been in the industry since since then 115 00:06:19,800 --> 00:06:21,960 Speaker 1: to now thirty years. 116 00:06:22,880 --> 00:06:24,799 Speaker 2: Wow, thirty years. 117 00:06:25,240 --> 00:06:28,280 Speaker 3: And whether or not you're watching a clip of this audio, 118 00:06:28,400 --> 00:06:33,640 Speaker 3: let me tell you, I was dumbfounded when you shared 119 00:06:33,680 --> 00:06:37,960 Speaker 3: your age with me. You are stunning. I'm sure you 120 00:06:37,960 --> 00:06:40,440 Speaker 3: were stunning when you were younger as well, but I 121 00:06:40,560 --> 00:06:43,440 Speaker 3: looked at you and I was like, wow, pinnacle, And 122 00:06:43,480 --> 00:06:43,919 Speaker 3: I know it was. 123 00:06:43,920 --> 00:06:46,400 Speaker 1: One other thing. When you turn fifty, you're like wow. 124 00:06:47,000 --> 00:06:51,000 Speaker 1: You don't realize it happened so quickly. And I'm very 125 00:06:51,040 --> 00:06:53,760 Speaker 1: grateful that I chose the lifestyle that I did when 126 00:06:53,800 --> 00:06:55,960 Speaker 1: I did, because I don't think i'd look the way 127 00:06:55,960 --> 00:06:57,200 Speaker 1: I do now if I didn't. 128 00:06:57,560 --> 00:07:00,640 Speaker 3: So today again here to talk about how to start 129 00:07:00,680 --> 00:07:05,320 Speaker 3: a new fitness routine. Why is it so hard do 130 00:07:05,400 --> 00:07:09,080 Speaker 3: you think for so many people to stick with something? 131 00:07:09,880 --> 00:07:13,320 Speaker 1: People are lazy? I mean, and that's you know, it's 132 00:07:13,400 --> 00:07:16,800 Speaker 1: tough talk, but I'm never one to sugarcoat things. I 133 00:07:16,800 --> 00:07:20,080 Speaker 1: think people are really lazy. And change is the one 134 00:07:20,160 --> 00:07:22,360 Speaker 1: thing people are afraid of. But it's the only thing 135 00:07:22,400 --> 00:07:26,040 Speaker 1: that's constant in life. So when we talk about in 136 00:07:26,160 --> 00:07:28,840 Speaker 1: order to get something different, we have to do something different, 137 00:07:28,960 --> 00:07:33,040 Speaker 1: and people are more comfortable in their comfort zones and 138 00:07:33,120 --> 00:07:35,840 Speaker 1: so oh wow, I gotta make I gotta set this 139 00:07:35,920 --> 00:07:37,760 Speaker 1: time aside to do that. Oh I'll do it a 140 00:07:37,800 --> 00:07:40,200 Speaker 1: couple of times, but then it's easier to get back 141 00:07:40,240 --> 00:07:43,800 Speaker 1: on the couch binge watch a show. You know people. 142 00:07:43,840 --> 00:07:45,800 Speaker 1: I mean I can probably if I were to look 143 00:07:45,840 --> 00:07:48,480 Speaker 1: at people, because your phone will tell you now how 144 00:07:48,560 --> 00:07:51,960 Speaker 1: much time you spend on social media. So if you 145 00:07:51,960 --> 00:07:54,000 Speaker 1: were to look at your phone and that says an hour, 146 00:07:54,160 --> 00:07:57,280 Speaker 1: two hours, three, whatever that time is that people spend on, 147 00:07:57,320 --> 00:07:59,760 Speaker 1: that could be time that you use every day for 148 00:07:59,840 --> 00:08:03,000 Speaker 1: work out, whether it's a twenty minute workout, thirty minute workout. 149 00:08:04,520 --> 00:08:06,800 Speaker 1: And I think another challenge people have that they try 150 00:08:06,840 --> 00:08:09,960 Speaker 1: to do too much. So you come into this, it 151 00:08:10,000 --> 00:08:14,080 Speaker 1: took you ten years to put on thirty pounds, but 152 00:08:14,280 --> 00:08:16,640 Speaker 1: you all of a sudden think, oh, I'm going to 153 00:08:16,720 --> 00:08:18,960 Speaker 1: work out for a month and it's all going to 154 00:08:19,000 --> 00:08:20,720 Speaker 1: go away. Doesn't work that way. 155 00:08:20,800 --> 00:08:21,240 Speaker 2: It's going to. 156 00:08:21,280 --> 00:08:26,120 Speaker 1: Take consistency, persistence, and you're just going to have to 157 00:08:26,200 --> 00:08:29,480 Speaker 1: let go of some old habits to get something different. 158 00:08:29,600 --> 00:08:32,320 Speaker 1: So I think those are a few things that makes 159 00:08:32,360 --> 00:08:35,240 Speaker 1: it challenging for people. And if they say it's going 160 00:08:35,280 --> 00:08:36,920 Speaker 1: to be hard, then it will be hard. Right. 161 00:08:37,240 --> 00:08:39,480 Speaker 3: If they say it's going to be hard, then it 162 00:08:39,520 --> 00:08:44,280 Speaker 3: will be hard. So then say someone, this time of 163 00:08:44,400 --> 00:08:47,120 Speaker 3: year again a good time to like hope that we're 164 00:08:47,160 --> 00:08:50,160 Speaker 3: going to ditch that lazy side of us. Although it's 165 00:08:50,160 --> 00:08:52,640 Speaker 3: cold out there, I love my couch like the next person. 166 00:08:52,960 --> 00:08:56,800 Speaker 3: But for someone who is interested in starting this new 167 00:08:56,840 --> 00:08:59,560 Speaker 3: fitness routine, where do we even begin? 168 00:09:00,440 --> 00:09:03,880 Speaker 1: The biggest thing is to set realistic goals, right, So 169 00:09:04,160 --> 00:09:06,800 Speaker 1: number one, be realistic about what you want to do, 170 00:09:07,240 --> 00:09:10,360 Speaker 1: and then set the time in your calendar for that. 171 00:09:10,559 --> 00:09:13,760 Speaker 1: So if you're not a morning person, and you know, 172 00:09:14,120 --> 00:09:16,400 Speaker 1: but I always tell people it's best to do it 173 00:09:16,440 --> 00:09:18,400 Speaker 1: in the morning. If you're not a morning person, you 174 00:09:18,440 --> 00:09:21,240 Speaker 1: can become a morning person, but set a time in 175 00:09:21,280 --> 00:09:25,000 Speaker 1: your calendar that is your time for your workout, and 176 00:09:25,320 --> 00:09:26,920 Speaker 1: don't do it. I'm going to work out every day 177 00:09:27,000 --> 00:09:29,040 Speaker 1: and then I'm going to eat healthy and don't do 178 00:09:29,160 --> 00:09:32,480 Speaker 1: everything all at once. Right, So let's start with something. 179 00:09:32,559 --> 00:09:35,800 Speaker 1: If if you have a horrendous diet, which most people 180 00:09:35,880 --> 00:09:39,160 Speaker 1: do and will never admit to admit that they do, 181 00:09:39,800 --> 00:09:42,320 Speaker 1: you know, maybe do start off with, you know, making 182 00:09:42,360 --> 00:09:43,920 Speaker 1: sure you have a healthy breakfast every day. 183 00:09:43,920 --> 00:09:44,600 Speaker 2: When you get up. 184 00:09:45,400 --> 00:09:47,760 Speaker 1: Then after about a week or two of healthy breath, Okay, 185 00:09:47,800 --> 00:09:50,120 Speaker 1: now I'm going to start working out. I'm going to 186 00:09:50,160 --> 00:09:52,480 Speaker 1: add that in three times a week, and I'm going 187 00:09:52,520 --> 00:09:54,720 Speaker 1: to do it every Monday, Wednesday, Friday at this time. 188 00:09:54,960 --> 00:09:58,000 Speaker 1: No excuses, no canceling, no anything. All right, I'm going 189 00:09:58,040 --> 00:09:59,720 Speaker 1: to do that. Then I'm going to do You know, 190 00:10:00,200 --> 00:10:03,679 Speaker 1: I think everyone wants to do everything all at once, 191 00:10:03,880 --> 00:10:06,720 Speaker 1: and that can be very overwhelming. 192 00:10:06,960 --> 00:10:09,559 Speaker 3: Right right, Okay, so a few tips that just came 193 00:10:09,600 --> 00:10:11,760 Speaker 3: out of the mix here. The first thing that we 194 00:10:11,800 --> 00:10:14,880 Speaker 3: want to make sure that we highlight is making sure 195 00:10:15,320 --> 00:10:18,320 Speaker 3: that you are doing one thing at a time. So 196 00:10:18,679 --> 00:10:21,079 Speaker 3: although you may want to tweak some things with your 197 00:10:21,120 --> 00:10:23,520 Speaker 3: diet and you also want to add in this new 198 00:10:23,559 --> 00:10:26,240 Speaker 3: fitness routine, you want to make sure that you're focusing 199 00:10:26,280 --> 00:10:29,160 Speaker 3: on changing one habit at a time, because, like you 200 00:10:29,160 --> 00:10:32,040 Speaker 3: said at the top of this habit change, habit formation, 201 00:10:32,440 --> 00:10:34,080 Speaker 3: it doesn't happen in just seconds. 202 00:10:34,160 --> 00:10:35,960 Speaker 2: It takes a second period. 203 00:10:36,120 --> 00:10:38,560 Speaker 3: So to pick one thing that you want to focus 204 00:10:38,600 --> 00:10:40,320 Speaker 3: on and then kind of move on from there. 205 00:10:41,040 --> 00:10:43,920 Speaker 1: Yes, and that's a winning thing. You know. I have 206 00:10:44,120 --> 00:10:46,600 Speaker 1: a new client I started working with and he has 207 00:10:46,800 --> 00:10:48,720 Speaker 1: a lot of weight to lose. But the biggest thing 208 00:10:48,760 --> 00:10:51,360 Speaker 1: I said, listen, just meet me three times a week 209 00:10:51,440 --> 00:10:54,000 Speaker 1: and let's hike run in So you know, I'm pretty 210 00:10:54,040 --> 00:10:56,679 Speaker 1: close to run you canyon out here in LA and 211 00:10:57,160 --> 00:10:59,400 Speaker 1: he's been doing it. And his goal when he first 212 00:10:59,400 --> 00:11:01,680 Speaker 1: came he couldn't keep up with me and my hiking partner. 213 00:11:01,720 --> 00:11:04,160 Speaker 1: He just couldn't keep up with us. And his goal 214 00:11:04,280 --> 00:11:06,040 Speaker 1: was like, when I start doing this, I want to 215 00:11:06,120 --> 00:11:07,760 Speaker 1: keep up with you. So he started getting to the 216 00:11:07,800 --> 00:11:10,160 Speaker 1: mountain early so he could get ahead start on us. 217 00:11:10,720 --> 00:11:13,880 Speaker 1: And this week will be the first time in three 218 00:11:13,920 --> 00:11:16,600 Speaker 1: weeks almost a month now that he's going to walk 219 00:11:16,600 --> 00:11:18,520 Speaker 1: with us. So that was his goal. That was his 220 00:11:18,720 --> 00:11:21,560 Speaker 1: slow progress. But then I hit him with everything. I said, 221 00:11:21,559 --> 00:11:23,679 Speaker 1: all right, here's your meal plan here, we're going to hike. 222 00:11:23,720 --> 00:11:26,280 Speaker 1: Did it first week? Did you eat your God? I 223 00:11:26,280 --> 00:11:30,520 Speaker 1: didn't start that yet, right, so I already know, right, 224 00:11:31,120 --> 00:11:33,360 Speaker 1: So I wanted to start feeling good on the mountain. 225 00:11:33,440 --> 00:11:35,280 Speaker 1: So after a few weeks, I said, hey, I think 226 00:11:35,320 --> 00:11:36,960 Speaker 1: it's time for you to, you know, get back on 227 00:11:37,040 --> 00:11:40,440 Speaker 1: board with the meal plan. So you know, I know 228 00:11:40,600 --> 00:11:43,000 Speaker 1: how to you know, throw it at someone. But that 229 00:11:43,200 --> 00:11:45,600 Speaker 1: was just like just seeing it in action, like he 230 00:11:45,720 --> 00:11:48,679 Speaker 1: wasn't ready for all of it all at once, so 231 00:11:49,520 --> 00:11:52,640 Speaker 1: but now he's now he's doing both because he started 232 00:11:52,640 --> 00:11:55,680 Speaker 1: feeling good. So one thing leads to another, like oh 233 00:11:55,880 --> 00:11:58,600 Speaker 1: I got my low, Oh I'm feeling good, I'm hiking now, 234 00:11:58,640 --> 00:12:00,400 Speaker 1: I can hike this whole mountain now, so I don't 235 00:12:00,440 --> 00:12:02,680 Speaker 1: have to take seven breaks. I mean he the first 236 00:12:02,720 --> 00:12:06,760 Speaker 1: time he probably took eight breaks. Then after that just 237 00:12:06,840 --> 00:12:10,559 Speaker 1: kept going, kept going and no breaks, going straight NonStop. 238 00:12:10,640 --> 00:12:13,240 Speaker 1: So now he's feeling good. Now we can put something 239 00:12:13,240 --> 00:12:14,240 Speaker 1: else on his. 240 00:12:14,240 --> 00:12:17,120 Speaker 3: Plate totally, And what I love what you're highlighting here 241 00:12:17,200 --> 00:12:22,839 Speaker 3: also is the importance of like setting small incremental goals, right, 242 00:12:22,920 --> 00:12:25,840 Speaker 3: because if you are someone maybe it's a turn of 243 00:12:25,840 --> 00:12:27,880 Speaker 3: new year and something that you would like to do, 244 00:12:28,000 --> 00:12:31,160 Speaker 3: Like your client is lose some weight, well starting the 245 00:12:31,160 --> 00:12:33,000 Speaker 3: beginning of the year and being like, I'm going to 246 00:12:33,080 --> 00:12:36,160 Speaker 3: lose fifty pounds, like that's the goal. Well, like what 247 00:12:36,280 --> 00:12:39,320 Speaker 3: other small goals are you going to implement to help 248 00:12:39,360 --> 00:12:41,640 Speaker 3: you get to this ultimate place where you want to be? 249 00:12:41,800 --> 00:12:43,439 Speaker 2: Right? So maybe the goal. 250 00:12:43,640 --> 00:12:46,080 Speaker 3: Is I want to be able to hike without stopping 251 00:12:46,480 --> 00:12:50,400 Speaker 3: for fifteen twenty minutes, or I want to eat a 252 00:12:50,400 --> 00:12:53,880 Speaker 3: healthy breakfast every day. Again, not taking it on all 253 00:12:53,920 --> 00:12:58,079 Speaker 3: at once and setting these small incremental goals and celebrating 254 00:12:58,080 --> 00:13:01,560 Speaker 3: those small wins is such an important important part of 255 00:13:01,600 --> 00:13:03,280 Speaker 3: your overall dialogue to getting where you want to. 256 00:13:03,280 --> 00:13:07,320 Speaker 1: Be exactly celebrating the small winds you hit it boom. 257 00:13:07,559 --> 00:13:10,559 Speaker 1: And that's another thing like the example you use, I'm 258 00:13:10,559 --> 00:13:13,720 Speaker 1: gonna lose fifty pounds, Well, it's gonna take a long 259 00:13:13,800 --> 00:13:15,800 Speaker 1: time for you to lose fifty pounds. So now if 260 00:13:15,840 --> 00:13:18,320 Speaker 1: I'm looking at this big goal at the end, the 261 00:13:18,360 --> 00:13:22,720 Speaker 1: fifty pounds, that's that's you know, that could be discouraging 262 00:13:22,800 --> 00:13:25,439 Speaker 1: for someone where instead of saying, you know what, I'm 263 00:13:25,440 --> 00:13:28,360 Speaker 1: gonna lose five pounds this month, So now I have 264 00:13:28,400 --> 00:13:30,320 Speaker 1: a goal that I'm gonna lose five pounds this month 265 00:13:30,600 --> 00:13:34,480 Speaker 1: instead of looking at that big picture. Again, small winds 266 00:13:34,520 --> 00:13:38,240 Speaker 1: and I end, oh, do not get on the scale 267 00:13:38,280 --> 00:13:41,839 Speaker 1: every day. That is another like discouraging thing when people 268 00:13:41,840 --> 00:13:44,560 Speaker 1: get addicted to the scale. So with my clients, I 269 00:13:44,640 --> 00:13:47,679 Speaker 1: say you get on only with me, like that's it, 270 00:13:48,000 --> 00:13:49,760 Speaker 1: and then we put it away and then when we 271 00:13:49,800 --> 00:13:52,640 Speaker 1: bring it back out, especially for women, like if it's 272 00:13:52,640 --> 00:13:54,720 Speaker 1: that time of month or something's going on, or you 273 00:13:54,800 --> 00:13:57,079 Speaker 1: go to a restaurant and the food is salty and 274 00:13:57,120 --> 00:14:00,880 Speaker 1: you're retaining water. There's a million reasons why your weight 275 00:14:00,920 --> 00:14:01,719 Speaker 1: would fluctuate. 276 00:14:01,920 --> 00:14:06,360 Speaker 3: So okay, we've established that it's super important to set smart, small, 277 00:14:06,520 --> 00:14:09,320 Speaker 3: actionable goals. We also talked about just choosing one thing 278 00:14:09,720 --> 00:14:13,000 Speaker 3: at once, doing one thing at once next when it 279 00:14:13,040 --> 00:14:16,760 Speaker 3: comes to sticking with a new fitness routine, what other 280 00:14:16,920 --> 00:14:19,320 Speaker 3: advice would you offer I. 281 00:14:19,880 --> 00:14:22,360 Speaker 1: You know, for me, I work out alone. I do 282 00:14:22,400 --> 00:14:25,880 Speaker 1: a lot of stuff, and not everyone is as motivated 283 00:14:25,960 --> 00:14:28,360 Speaker 1: to do things. So one of the things for me 284 00:14:28,480 --> 00:14:30,480 Speaker 1: is I have a hiking partner. When I go up 285 00:14:30,480 --> 00:14:33,680 Speaker 1: to the mountain, you know, I meet like my girlfriend Kat, 286 00:14:33,680 --> 00:14:35,400 Speaker 1: We go up there, we take our dogs, and we 287 00:14:35,560 --> 00:14:37,960 Speaker 1: just do our hike. I look forward to that. So 288 00:14:38,040 --> 00:14:41,800 Speaker 1: sometimes it's good to have a workout partner. I would say, 289 00:14:41,880 --> 00:14:45,040 Speaker 1: get to find a workout partner who's already working out 290 00:14:45,160 --> 00:14:48,320 Speaker 1: or in a good groove, because if you attempt to 291 00:14:48,320 --> 00:14:51,880 Speaker 1: pull someone with you, then that can also be another 292 00:14:52,120 --> 00:14:56,000 Speaker 1: monkey wrench in your thing. If you have a friend 293 00:14:56,040 --> 00:15:00,120 Speaker 1: who's not that motivated to get it done, then that 294 00:15:00,160 --> 00:15:02,760 Speaker 1: could be a problem down the road. When you go 295 00:15:02,840 --> 00:15:04,200 Speaker 1: to work out and they don't want to go, and 296 00:15:04,200 --> 00:15:06,520 Speaker 1: then you're like, oh, okay, I won't go either. Right, 297 00:15:08,480 --> 00:15:11,760 Speaker 1: But you know, I met my hiking partner because I 298 00:15:11,880 --> 00:15:15,640 Speaker 1: hiked every day with my dog and then that's how 299 00:15:15,680 --> 00:15:17,520 Speaker 1: we met, and she was already in a rhythm. So 300 00:15:17,560 --> 00:15:20,240 Speaker 1: I'm already meeting with someone who's in that space. So 301 00:15:20,680 --> 00:15:23,280 Speaker 1: if there's something out there that you like, whether it's boxing, 302 00:15:23,400 --> 00:15:26,240 Speaker 1: if you design yourself going to the gym, you'll meet 303 00:15:26,320 --> 00:15:29,200 Speaker 1: people in that space, and then you may be able 304 00:15:29,240 --> 00:15:32,120 Speaker 1: to find someone in that space and have a workout partner. 305 00:15:32,360 --> 00:15:33,520 Speaker 2: The good thing that you're mentioning. 306 00:15:33,640 --> 00:15:36,240 Speaker 3: Research shows that when you work out with someone that's 307 00:15:36,280 --> 00:15:38,720 Speaker 3: a little bit more experience than you are, then you're 308 00:15:38,760 --> 00:15:41,880 Speaker 3: more likely to be able to go on for longer, right, 309 00:15:41,960 --> 00:15:45,000 Speaker 3: and maybe even push harder you're motivated by them. So 310 00:15:45,080 --> 00:15:47,120 Speaker 3: aside from the fact that like, it's nice to have 311 00:15:47,160 --> 00:15:50,360 Speaker 3: a buddy and that accountability is nice, you may also 312 00:15:50,480 --> 00:15:54,920 Speaker 3: see benefit in your own personal performance, which isn't a 313 00:15:54,960 --> 00:15:58,480 Speaker 3: bad thing, that's for sure. Now you said something else 314 00:15:58,520 --> 00:16:01,240 Speaker 3: here or you spoke about maybe just workout modalities, which 315 00:16:01,240 --> 00:16:02,680 Speaker 3: I feel is a really great place for us to 316 00:16:02,720 --> 00:16:05,480 Speaker 3: go next, right, because when it comes to establishing a 317 00:16:05,520 --> 00:16:08,120 Speaker 3: new fitness routine, you want to make sure you choose 318 00:16:08,120 --> 00:16:09,840 Speaker 3: something that you actually enjoy. 319 00:16:09,640 --> 00:16:12,960 Speaker 1: Right exactly, because if you do not enjoy it, you 320 00:16:13,000 --> 00:16:16,040 Speaker 1: will not show up. And I can make working out 321 00:16:16,120 --> 00:16:19,400 Speaker 1: as exciting as possible for my clients, but if you 322 00:16:19,480 --> 00:16:21,520 Speaker 1: really do not, Like I have one client right now, 323 00:16:21,560 --> 00:16:24,080 Speaker 1: she will straight admit to me, look me in my eyes, 324 00:16:24,120 --> 00:16:27,880 Speaker 1: and go, I really do not enjoy working out, but 325 00:16:28,160 --> 00:16:30,520 Speaker 1: I know I have to do this, So here I am, 326 00:16:30,680 --> 00:16:32,680 Speaker 1: and I'm like, Okay, you're giving me a lot to 327 00:16:32,720 --> 00:16:35,800 Speaker 1: work with, right, But there are people who are like that. 328 00:16:36,000 --> 00:16:38,360 Speaker 1: So if you're not in a space where you can 329 00:16:38,400 --> 00:16:42,240 Speaker 1: afford to hire a trainer, then the most important thing 330 00:16:42,280 --> 00:16:45,680 Speaker 1: would be to find something that you really enjoy doing. 331 00:16:45,920 --> 00:16:49,920 Speaker 1: Join a gym that has a variety of workout classes. 332 00:16:50,640 --> 00:16:53,320 Speaker 1: I'm a member of Equinox and I also teach classes 333 00:16:53,360 --> 00:16:56,880 Speaker 1: at Equinox. But I love that gym because there's everything. 334 00:16:56,920 --> 00:17:02,640 Speaker 1: There's pilates, there's yoga, there's boxing, there's nothing understand that 335 00:17:02,640 --> 00:17:05,720 Speaker 1: you could miss in there. Say oh, well, Equinox is expensive. Well, 336 00:17:05,760 --> 00:17:08,120 Speaker 1: it's a lot cheaper than hiring a trainer. And if 337 00:17:08,119 --> 00:17:10,400 Speaker 1: you show up at least three to four times a week. 338 00:17:10,440 --> 00:17:14,040 Speaker 1: Then it's way cheaper than a boutique gym or something 339 00:17:14,080 --> 00:17:15,920 Speaker 1: that you would go to and buy two or three 340 00:17:15,960 --> 00:17:19,520 Speaker 1: classes a week. Right, So, I think if you find 341 00:17:19,560 --> 00:17:22,960 Speaker 1: a good gym in your area that has a great 342 00:17:23,359 --> 00:17:26,480 Speaker 1: group fitness schedule which will allow you to switch it up, 343 00:17:26,640 --> 00:17:30,120 Speaker 1: and has a good gym floor where you can use 344 00:17:30,160 --> 00:17:32,800 Speaker 1: a lot of machines to start. You know, that's another 345 00:17:32,840 --> 00:17:35,359 Speaker 1: tip that I will give anyone who's never wait trained before. 346 00:17:35,400 --> 00:17:39,119 Speaker 1: I'm a big stickler for form. I would highly recommend 347 00:17:39,200 --> 00:17:43,399 Speaker 1: using the machines first, as opposed to squatting freely and 348 00:17:43,440 --> 00:17:46,560 Speaker 1: doing certain things freely until you know that you know 349 00:17:46,840 --> 00:17:49,760 Speaker 1: your form is correct so you do not injure yourself. 350 00:17:54,960 --> 00:17:57,680 Speaker 3: Taking a break from today's episode to talk to you 351 00:17:57,800 --> 00:18:03,240 Speaker 3: about Hurdle's sponsor future, what's the best workout program? Well, 352 00:18:03,680 --> 00:18:05,560 Speaker 3: let me tell you that is one that is built 353 00:18:05,840 --> 00:18:09,800 Speaker 3: custom just for you. Futures the new workout experience that 354 00:18:09,840 --> 00:18:12,440 Speaker 3: I can't get enough of. It pairs you one on 355 00:18:12,440 --> 00:18:16,680 Speaker 3: one with your own fitness coach. Your coach will map 356 00:18:16,720 --> 00:18:19,720 Speaker 3: out a plan based on your goals, with workouts delivered 357 00:18:19,800 --> 00:18:24,200 Speaker 3: to your phone each and every single week. Future, your 358 00:18:24,200 --> 00:18:27,720 Speaker 3: Apple Watch, and the app all pair seamlessly, so you 359 00:18:27,760 --> 00:18:31,879 Speaker 3: and your coach can track your progress, celebrate achievements, and 360 00:18:32,440 --> 00:18:37,000 Speaker 3: keep you accountable every single day. Me and my guy 361 00:18:37,040 --> 00:18:40,560 Speaker 3: Brandon have been getting after it in the gym, and 362 00:18:40,680 --> 00:18:44,639 Speaker 3: I love Future because it's flexible when I need it 363 00:18:44,680 --> 00:18:47,840 Speaker 3: to be. I've got some work travel this upcoming weekend. 364 00:18:48,000 --> 00:18:52,080 Speaker 3: I let Brandon know, and he's already got some modifications 365 00:18:52,080 --> 00:18:54,679 Speaker 3: on deck so that I can still get in my 366 00:18:54,840 --> 00:18:58,000 Speaker 3: fitness even when I'm on the road. All I have 367 00:18:58,080 --> 00:19:00,359 Speaker 3: to let him do is fill him in on what 368 00:19:00,400 --> 00:19:03,320 Speaker 3: equipment was going to be available to me, and just 369 00:19:03,440 --> 00:19:07,440 Speaker 3: like that, Bam, I've got that custom programming still at 370 00:19:07,480 --> 00:19:11,200 Speaker 3: my fingertips so I can stay accountable when again I'm 371 00:19:11,240 --> 00:19:14,760 Speaker 3: on the move. Get started right now with your first 372 00:19:14,840 --> 00:19:18,760 Speaker 3: month of Future at only nineteen dollars by heading on 373 00:19:18,800 --> 00:19:23,040 Speaker 3: over to try Future dot Com slash Hurdle again. That is, 374 00:19:23,160 --> 00:19:28,040 Speaker 3: try Future dot Com slash Hurdle. Your first thirty days 375 00:19:28,040 --> 00:19:31,080 Speaker 3: are risk free and you can cancel at any time 376 00:19:31,359 --> 00:19:34,800 Speaker 3: for a full refund. Also, got to give some love 377 00:19:35,119 --> 00:19:38,960 Speaker 3: to my friends at Woop. Woop is a fitness wearable 378 00:19:39,000 --> 00:19:42,359 Speaker 3: and companion app that specializes in breaking down your recovery, 379 00:19:42,560 --> 00:19:47,159 Speaker 3: your sleep, and your workouts. Every single morning, opening the 380 00:19:47,160 --> 00:19:49,720 Speaker 3: Whoop app is one of the first things that I 381 00:19:49,800 --> 00:19:52,080 Speaker 3: do because in there I can check out how the 382 00:19:52,119 --> 00:19:55,280 Speaker 3: app breaks down my sleep along with other key health 383 00:19:55,320 --> 00:19:58,000 Speaker 3: metrics like rusting heart rate, and then based on that, 384 00:19:58,400 --> 00:20:01,760 Speaker 3: Woop gives me a daily recovery score from zero to 385 00:20:01,760 --> 00:20:05,080 Speaker 3: one hundred percent, so I know how ready my body 386 00:20:05,240 --> 00:20:08,120 Speaker 3: is to take on the day. I have been wearing 387 00:20:08,119 --> 00:20:12,600 Speaker 3: my Whoop since April twenty nineteen, and I am hooked 388 00:20:12,640 --> 00:20:16,240 Speaker 3: on it because it is completely personalized to me. Now, 389 00:20:16,280 --> 00:20:19,640 Speaker 3: the longer you wear the device, the smarter the algorithms 390 00:20:19,640 --> 00:20:23,960 Speaker 3: and coaching feedback get. Woop has helped me prioritize the 391 00:20:24,080 --> 00:20:26,399 Speaker 3: positive routines in my life, and the data around the 392 00:20:26,440 --> 00:20:29,280 Speaker 3: negatives has helped me cut out some of the habits 393 00:20:29,280 --> 00:20:32,040 Speaker 3: that hurt my sleep and recovery, like eating too close 394 00:20:32,080 --> 00:20:37,440 Speaker 3: to bedtime, alcohol consumption to an extent, and also blue 395 00:20:37,520 --> 00:20:40,800 Speaker 3: light exposure. I am hooked on my Whoop. I am 396 00:20:40,840 --> 00:20:43,879 Speaker 3: a dedicated user, and I know that you could be 397 00:20:44,080 --> 00:20:47,000 Speaker 3: to do something good for your life. Start tracking your health, 398 00:20:47,080 --> 00:20:50,480 Speaker 3: wellness and fitness at a deeper level today, Head on 399 00:20:50,520 --> 00:20:54,760 Speaker 3: over to woop dot com. That's whoop dot com and 400 00:20:54,880 --> 00:20:57,920 Speaker 3: use code hurdle to say ten percent off your order 401 00:20:57,960 --> 00:21:02,119 Speaker 3: again woop dot com, whop dot com. Use hurdle at 402 00:21:02,200 --> 00:21:10,720 Speaker 3: checkout for ten percent off. We're highlighting here not only 403 00:21:10,760 --> 00:21:13,080 Speaker 3: the importance of getting down that forum so as you 404 00:21:13,119 --> 00:21:16,440 Speaker 3: progress you're doing so safely, but then also talking about 405 00:21:16,480 --> 00:21:20,200 Speaker 3: the benefit of mixing things up. Mixing things up can 406 00:21:20,280 --> 00:21:23,400 Speaker 3: be a really great way to stave off boredom. And 407 00:21:23,480 --> 00:21:26,280 Speaker 3: where we started here that tip to pick something that 408 00:21:26,359 --> 00:21:32,119 Speaker 3: you enjoy. There are so many options period, whether you 409 00:21:32,160 --> 00:21:35,360 Speaker 3: want to do it in a quote unquote big box shim, 410 00:21:35,440 --> 00:21:37,560 Speaker 3: whether you want to go into a boutique fitness studio, 411 00:21:37,600 --> 00:21:39,919 Speaker 3: whether you want to do it on your own, Wherever 412 00:21:40,000 --> 00:21:43,040 Speaker 3: you choose to do fitness, wherever you choose to get active, 413 00:21:43,240 --> 00:21:46,560 Speaker 3: there are unlimited ways to do it. And the other 414 00:21:46,680 --> 00:21:49,600 Speaker 3: thing also to make note of here is that you 415 00:21:49,800 --> 00:21:53,800 Speaker 3: don't have to spend big dollars to diversify your fitness routine. Right, 416 00:21:53,840 --> 00:21:56,240 Speaker 3: So you're talking about hiking is something that you love 417 00:21:56,280 --> 00:21:59,200 Speaker 3: to do, great, I do a ton of walking and running, 418 00:21:59,240 --> 00:22:02,520 Speaker 3: but also I make it fun by as we talked 419 00:22:02,560 --> 00:22:05,360 Speaker 3: about the top of this integrating other people into the mix. Right, 420 00:22:05,400 --> 00:22:07,600 Speaker 3: there are so many different things that we can do 421 00:22:07,920 --> 00:22:11,520 Speaker 3: to stay active that don't necessarily involve spending an arm 422 00:22:11,560 --> 00:22:13,080 Speaker 3: and a leg exactly. 423 00:22:13,240 --> 00:22:16,159 Speaker 1: And there's so many apps. I mean, the event we 424 00:22:16,200 --> 00:22:19,240 Speaker 1: went to Strava, you know, I mean, there are just 425 00:22:19,560 --> 00:22:22,520 Speaker 1: tons of apps out there. The thing is, the information 426 00:22:22,760 --> 00:22:26,280 Speaker 1: is there for you, so if you want to do it, 427 00:22:26,440 --> 00:22:29,240 Speaker 1: there's really no excuse not to get it done. And 428 00:22:29,280 --> 00:22:32,119 Speaker 1: if it's cold outside, you know, if you live in 429 00:22:32,160 --> 00:22:34,919 Speaker 1: a building, there are stairs. You can go up and 430 00:22:34,960 --> 00:22:38,000 Speaker 1: down the stairs, and you're building, you can go up 431 00:22:38,040 --> 00:22:40,040 Speaker 1: and down the hallway and just walk up and down 432 00:22:40,080 --> 00:22:42,240 Speaker 1: the hallway and listen and put your headsets on and 433 00:22:42,280 --> 00:22:46,000 Speaker 1: listen to music. It's just about movement. You know, on 434 00:22:46,040 --> 00:22:48,600 Speaker 1: a commercial break, if you want to binge watch a show, 435 00:22:48,720 --> 00:22:52,480 Speaker 1: get up and you know do or you know, if 436 00:22:52,520 --> 00:22:56,280 Speaker 1: you know each episode is forty five minutes, ten minutes 437 00:22:56,280 --> 00:22:58,280 Speaker 1: of that episode, you have to get up and move 438 00:22:58,320 --> 00:23:00,240 Speaker 1: and get some steps in whatever that looks. It's like 439 00:23:00,240 --> 00:23:02,879 Speaker 1: whether you're just watching it standing up and moving side 440 00:23:02,880 --> 00:23:05,800 Speaker 1: to side. And I think you know, one of the 441 00:23:05,840 --> 00:23:09,399 Speaker 1: things we talked about is like having a I like 442 00:23:09,480 --> 00:23:12,520 Speaker 1: to give people steps. So if you're a person who 443 00:23:12,560 --> 00:23:14,840 Speaker 1: goes for if you can just put on a watch 444 00:23:14,880 --> 00:23:17,000 Speaker 1: that allows you to do your steps. Some people are 445 00:23:17,000 --> 00:23:19,960 Speaker 1: not even getting two thousand steps in a day, which 446 00:23:20,000 --> 00:23:24,880 Speaker 1: is nothing, right, like nothing. So if you give yourself 447 00:23:24,920 --> 00:23:27,800 Speaker 1: a realistic goal of what your step goal would be 448 00:23:27,880 --> 00:23:30,119 Speaker 1: based on New Yorkers can get a lot of steps 449 00:23:30,160 --> 00:23:32,800 Speaker 1: if they want, depending on the weather. In California, we 450 00:23:32,880 --> 00:23:35,560 Speaker 1: really don't walk a lot. And I realized that, so 451 00:23:35,680 --> 00:23:38,119 Speaker 1: that's why I started. You know, I love hiking and 452 00:23:38,280 --> 00:23:41,199 Speaker 1: I have a dog, so there's no excuse for not 453 00:23:41,280 --> 00:23:45,800 Speaker 1: to not walk, but getting steps in can be challenging, 454 00:23:46,160 --> 00:23:48,359 Speaker 1: especially if you live in the some place where the 455 00:23:48,480 --> 00:23:51,040 Speaker 1: weather is a lot colder at this time of year. 456 00:23:51,200 --> 00:23:52,720 Speaker 2: So definitely helps, you know. 457 00:23:52,800 --> 00:23:54,760 Speaker 3: I had a day last week where I looked down 458 00:23:54,760 --> 00:23:56,280 Speaker 3: at my watch and it was like four point thirty 459 00:23:56,320 --> 00:23:59,080 Speaker 3: and I hadn't moved very much that day, and so 460 00:23:59,119 --> 00:24:02,320 Speaker 3: what I chose to do was take my next meeting, 461 00:24:02,359 --> 00:24:04,960 Speaker 3: which happened to be at five o'clock from the treadmill, 462 00:24:05,080 --> 00:24:07,280 Speaker 3: and I just walked and I talked on the phone 463 00:24:07,359 --> 00:24:10,320 Speaker 3: and I was able to do both right. So I 464 00:24:10,359 --> 00:24:13,800 Speaker 3: think this also leads me to something that's really important. 465 00:24:13,840 --> 00:24:15,040 Speaker 3: And I know you're going to have a lot to 466 00:24:15,080 --> 00:24:18,080 Speaker 3: say on this, and it's the importance of articulating your 467 00:24:18,160 --> 00:24:22,840 Speaker 3: why aside from us aesthetics. Why is it that moving 468 00:24:22,840 --> 00:24:25,880 Speaker 3: your body is important to you? That's important? 469 00:24:26,480 --> 00:24:32,680 Speaker 1: Well, the why is always important, and I think unfortunately 470 00:24:33,240 --> 00:24:36,520 Speaker 1: we are in this world where social media and everything 471 00:24:36,560 --> 00:24:39,160 Speaker 1: is so important to people and what other people think 472 00:24:39,320 --> 00:24:42,080 Speaker 1: is really important. And it can't be about other people. 473 00:24:42,200 --> 00:24:44,679 Speaker 1: It has to be about you. It has to be 474 00:24:44,720 --> 00:24:49,080 Speaker 1: about your body, your temple, how you choose to show 475 00:24:49,119 --> 00:24:52,720 Speaker 1: yourself to the world. Are you the healthiest version of yourself? 476 00:24:52,920 --> 00:24:56,040 Speaker 1: Are you happy with who you truly are? And when 477 00:24:56,040 --> 00:24:58,760 Speaker 1: you have those real conversations with yourself and if the 478 00:24:58,880 --> 00:25:02,720 Speaker 1: answer that in you those questions no, then you have to. 479 00:25:02,680 --> 00:25:04,880 Speaker 2: Figure out why you are where you are. 480 00:25:05,920 --> 00:25:09,000 Speaker 1: And that's that's a hard thing to you know, tough pill, 481 00:25:09,000 --> 00:25:11,800 Speaker 1: the swallowing why am I here? At what point did 482 00:25:11,800 --> 00:25:14,800 Speaker 1: I just let myself go and say, hey, I don't 483 00:25:14,800 --> 00:25:17,960 Speaker 1: care anymore? You know, because that's the story of some people. 484 00:25:17,960 --> 00:25:20,160 Speaker 1: And I sit down and some people are in tears. 485 00:25:20,240 --> 00:25:24,600 Speaker 1: Weight Weight loss can be a very emotional thing for 486 00:25:24,720 --> 00:25:28,160 Speaker 1: a lot of people, and some people break ups, divorce. 487 00:25:28,200 --> 00:25:31,320 Speaker 1: It like, there's so many things, you know. I was 488 00:25:31,359 --> 00:25:34,480 Speaker 1: on a show called Revenge Body right for several seasons, 489 00:25:34,640 --> 00:25:38,000 Speaker 1: and in the beginning, each person comes in and it's 490 00:25:38,040 --> 00:25:42,240 Speaker 1: all about revenge against their ex. Right after about a month, 491 00:25:42,280 --> 00:25:45,160 Speaker 1: they could care less about their ex because then it becomes, 492 00:25:45,200 --> 00:25:47,600 Speaker 1: you know what, I'm doing this for me, I need 493 00:25:47,640 --> 00:25:50,879 Speaker 1: to be a better version of myself. If someone's single, 494 00:25:50,920 --> 00:25:52,160 Speaker 1: they want to go to the gym all the time 495 00:25:52,200 --> 00:25:54,080 Speaker 1: so they can look good, look good. But then when 496 00:25:54,080 --> 00:25:56,040 Speaker 1: they catch the bait, you know, put the bait out 497 00:25:56,080 --> 00:25:58,720 Speaker 1: there and it gets caught, then they're like, oh, I 498 00:25:58,720 --> 00:26:00,320 Speaker 1: don't need to work out anymore or. 499 00:26:00,560 --> 00:26:02,639 Speaker 2: No, you like, what's your why? 500 00:26:02,840 --> 00:26:05,679 Speaker 1: Why are you doing this? And hopefully you are doing 501 00:26:05,720 --> 00:26:10,520 Speaker 1: it so when you are fifty you can still be active, 502 00:26:10,680 --> 00:26:14,480 Speaker 1: move do that. You can make sure you're not on 503 00:26:14,520 --> 00:26:17,240 Speaker 1: a ton of medication. You know. I see people my 504 00:26:17,400 --> 00:26:21,080 Speaker 1: age now that are on you know, diabetes, medication, overweight, 505 00:26:21,160 --> 00:26:24,760 Speaker 1: do all these things. And it's really sad that we 506 00:26:24,920 --> 00:26:28,280 Speaker 1: can't take a better handle on our health. So the 507 00:26:28,320 --> 00:26:31,359 Speaker 1: why is very important, and hopefully the why is for 508 00:26:31,600 --> 00:26:34,399 Speaker 1: you and not someone else. And if it is for 509 00:26:34,440 --> 00:26:36,919 Speaker 1: your kids, you know, do you want to be the 510 00:26:36,960 --> 00:26:39,560 Speaker 1: healthiest version of yourself for your kids, so your kids 511 00:26:39,600 --> 00:26:42,480 Speaker 1: don't grow up alone. You know, Like the why has 512 00:26:42,520 --> 00:26:45,320 Speaker 1: to be really powerful in order for you to push 513 00:26:45,600 --> 00:26:49,760 Speaker 1: and want change, which is the one thing everyone fights against, 514 00:26:49,840 --> 00:26:51,200 Speaker 1: right they don't want to change. 515 00:26:51,760 --> 00:26:53,760 Speaker 2: The thing is though, is it's like, yeah, you don't. 516 00:26:54,359 --> 00:26:57,000 Speaker 3: Change can be hard, but for so many of us 517 00:26:57,040 --> 00:27:00,240 Speaker 3: in one way or another, like being active is is 518 00:27:00,480 --> 00:27:04,639 Speaker 3: to foster some type of change. So, without a doubt, 519 00:27:04,720 --> 00:27:08,800 Speaker 3: that's going to be an uncomfortable process. Right Like, just 520 00:27:08,840 --> 00:27:12,120 Speaker 3: because you're not seeking to lose weight doesn't mean you're 521 00:27:12,160 --> 00:27:15,359 Speaker 3: not seeking a change maybe, and like how you feel 522 00:27:15,760 --> 00:27:18,240 Speaker 3: or your mental state, or to help you get out 523 00:27:18,240 --> 00:27:20,399 Speaker 3: of a funk, right like, there are so many things 524 00:27:20,400 --> 00:27:23,520 Speaker 3: that change when we take the time to invest in 525 00:27:23,560 --> 00:27:25,680 Speaker 3: ourselves and invest in our bodies. 526 00:27:26,160 --> 00:27:29,280 Speaker 1: Oh my goodness, you took all the words out of mind. 527 00:27:30,280 --> 00:27:33,080 Speaker 1: I mean, you've said it all and that's true. And 528 00:27:33,160 --> 00:27:36,760 Speaker 1: I mean just the endorphins, even the days because everybody, oh, 529 00:27:36,760 --> 00:27:38,320 Speaker 1: I know, you just get up and work out. There 530 00:27:38,320 --> 00:27:40,560 Speaker 1: are days I do not want to work out, but 531 00:27:40,640 --> 00:27:45,000 Speaker 1: then after I feel so good and so accomplished. I 532 00:27:45,000 --> 00:27:48,959 Speaker 1: mean that those endorphins you can't. You can't just you know, 533 00:27:49,080 --> 00:27:51,600 Speaker 1: inject them into yourself. You have to go do something 534 00:27:51,760 --> 00:27:54,880 Speaker 1: to go get that feel good. And if you can 535 00:27:54,920 --> 00:27:58,000 Speaker 1: do that naturally just by like you said, walking on 536 00:27:58,000 --> 00:28:00,480 Speaker 1: a treadmill when you took a call, Like how cool 537 00:28:00,560 --> 00:28:03,280 Speaker 1: was that to you know, get your steps in while 538 00:28:03,600 --> 00:28:06,120 Speaker 1: accomplishing your call and doing what you needed to do. 539 00:28:07,080 --> 00:28:07,359 Speaker 2: Great. 540 00:28:07,480 --> 00:28:09,359 Speaker 1: So people just need to be more creative in that 541 00:28:09,480 --> 00:28:14,360 Speaker 1: space and also figure out their why and make sure 542 00:28:14,400 --> 00:28:17,760 Speaker 1: that why is really important and post it someplace on 543 00:28:17,840 --> 00:28:20,720 Speaker 1: a mirror or on your fridge every time you go 544 00:28:20,760 --> 00:28:22,080 Speaker 1: to grab snacks. 545 00:28:22,200 --> 00:28:23,880 Speaker 2: So many, so many great tips here. 546 00:28:24,119 --> 00:28:27,159 Speaker 3: I think the last thing really to touch on when 547 00:28:27,200 --> 00:28:30,919 Speaker 3: it comes to establishing a new fitness routine is be 548 00:28:31,119 --> 00:28:33,440 Speaker 3: okay with like changing the plan. Right. 549 00:28:33,640 --> 00:28:35,680 Speaker 2: So maybe if you are. 550 00:28:35,600 --> 00:28:39,200 Speaker 3: The kind of person that you really thought you were 551 00:28:39,200 --> 00:28:41,280 Speaker 3: going to be big on running and you start running 552 00:28:41,320 --> 00:28:44,560 Speaker 3: and you realize that you actually just aren't enjoying yourself, 553 00:28:45,040 --> 00:28:48,400 Speaker 3: it's okay to try something else, right, Like, fitness isn't 554 00:28:48,560 --> 00:28:50,240 Speaker 3: a one size fits all thing. 555 00:28:50,360 --> 00:28:52,760 Speaker 2: You talked about social media before. 556 00:28:53,080 --> 00:28:55,680 Speaker 3: It's easy for me to log onto social and be like, 557 00:28:55,920 --> 00:28:58,120 Speaker 3: here's what Latrella is doing. Like maybe that's what I 558 00:28:58,200 --> 00:29:01,840 Speaker 3: want to do, but do I actually want to do that? 559 00:29:01,920 --> 00:29:05,080 Speaker 3: This goes back also to that you know, knowing your why, 560 00:29:05,240 --> 00:29:07,680 Speaker 3: so being okay with changing the plan. I feel like 561 00:29:07,680 --> 00:29:10,120 Speaker 3: it's one of the best pieces of advice that I've 562 00:29:10,120 --> 00:29:12,040 Speaker 3: been offered, so I'm happy to give it here as well. 563 00:29:12,600 --> 00:29:14,880 Speaker 1: But I think that is being able to change the 564 00:29:14,960 --> 00:29:19,720 Speaker 1: plan and just being open to different things, because obviously 565 00:29:19,760 --> 00:29:23,440 Speaker 1: what you're doing wasn't working right. So there's some people 566 00:29:23,440 --> 00:29:26,400 Speaker 1: who will go, you know, run in works for me, Well, 567 00:29:26,480 --> 00:29:29,680 Speaker 1: run in probably worked for you before. But now you 568 00:29:29,720 --> 00:29:32,880 Speaker 1: are twenty years older, your knees are different, your hips 569 00:29:32,880 --> 00:29:35,320 Speaker 1: are different, like all these different things are, you know, 570 00:29:35,440 --> 00:29:39,120 Speaker 1: so maybe running isn't the thing for you right now, 571 00:29:39,160 --> 00:29:42,760 Speaker 1: and finding something else it's going to work. 572 00:29:43,320 --> 00:29:46,400 Speaker 3: You're speaking to me honestly, when I when I lost 573 00:29:46,400 --> 00:29:48,520 Speaker 3: a ton of weight in college, and a big part 574 00:29:48,560 --> 00:29:51,800 Speaker 3: of that was learning how to love running. Like running certainly, 575 00:29:51,840 --> 00:29:54,600 Speaker 3: without a doubt, changed my life. But now I'm just 576 00:29:54,640 --> 00:29:59,160 Speaker 3: in this different phase. I'm fourteen years older, and string 577 00:29:59,240 --> 00:30:00,760 Speaker 3: training is real helping me. 578 00:30:00,920 --> 00:30:02,440 Speaker 2: With some of my goals at the moment. 579 00:30:02,600 --> 00:30:06,800 Speaker 3: So really it's just learning your body and embracing your body. 580 00:30:06,800 --> 00:30:10,280 Speaker 3: Over time, and not only having grace with the process, 581 00:30:10,320 --> 00:30:14,840 Speaker 3: but having grace with yourself right because again, change is 582 00:30:15,040 --> 00:30:17,560 Speaker 3: hard and life is hard enough. So the last thing 583 00:30:17,600 --> 00:30:20,520 Speaker 3: that you need to do is be the person that 584 00:30:20,760 --> 00:30:24,640 Speaker 3: is like shoulding yourself shit, talking to yourself all that 585 00:30:24,680 --> 00:30:25,400 Speaker 3: negative energy. 586 00:30:25,480 --> 00:30:26,760 Speaker 2: We don't have any time for that. 587 00:30:26,880 --> 00:30:29,520 Speaker 1: No time for the negative talk, the negative energy. And 588 00:30:29,600 --> 00:30:32,280 Speaker 1: if you messed up and didn't work out, you know what, 589 00:30:32,360 --> 00:30:34,440 Speaker 1: tomorrow is going to be a better day. Not beating 590 00:30:34,480 --> 00:30:37,479 Speaker 1: yourself up on the days you're not perfect and giving 591 00:30:37,520 --> 00:30:40,480 Speaker 1: yourself lots of high fives when you have a great day, 592 00:30:40,840 --> 00:30:43,640 Speaker 1: because it's going to be a marathon, it will not 593 00:30:43,760 --> 00:30:46,400 Speaker 1: be a sprint. Depending on what your goals are, It's 594 00:30:46,440 --> 00:30:49,520 Speaker 1: going to take time, and every day will not be perfect. 595 00:30:49,720 --> 00:30:52,000 Speaker 1: What happens is on the days where it's not perfect, 596 00:30:52,120 --> 00:30:55,479 Speaker 1: some people give up, and giving up is not going 597 00:30:55,560 --> 00:30:57,640 Speaker 1: to get you to where you want to be. Grace 598 00:30:57,760 --> 00:31:01,400 Speaker 1: is everything, just like you said, giving yourself that grace 599 00:31:01,440 --> 00:31:04,200 Speaker 1: to say, you know what, today wasn't today, and taking 600 00:31:04,240 --> 00:31:08,400 Speaker 1: rest days because then if you overtrain, then there's a 601 00:31:08,400 --> 00:31:11,080 Speaker 1: whole nother problem going on. Because you overtrain, you're either 602 00:31:11,080 --> 00:31:15,680 Speaker 1: gonna get sick, because or your you know, your body's 603 00:31:15,720 --> 00:31:19,440 Speaker 1: gonna break down, your needs, something's gonna happen. Your body 604 00:31:19,480 --> 00:31:21,400 Speaker 1: is going to tell you the human body is an 605 00:31:21,440 --> 00:31:24,360 Speaker 1: amazing thing. Your body's gonna say you're doing too much. 606 00:31:24,680 --> 00:31:27,760 Speaker 1: When I was a bodybuilder, I remember a couple of 607 00:31:27,800 --> 00:31:29,680 Speaker 1: times I had to go to doctor from being sick 608 00:31:29,760 --> 00:31:34,240 Speaker 1: because I was doing two a days, you know, caloric deficit, 609 00:31:34,480 --> 00:31:36,160 Speaker 1: all these things are going on and my body's like 610 00:31:36,240 --> 00:31:40,360 Speaker 1: what and why? You know. So, as a former bodybuilder, 611 00:31:40,440 --> 00:31:44,920 Speaker 1: I've been in that space and overtraining is dangerous. And 612 00:31:45,000 --> 00:31:48,080 Speaker 1: so for the person who's out there who goes, hey, 613 00:31:48,080 --> 00:31:49,480 Speaker 1: it's a new year, I'm going to do two a 614 00:31:49,560 --> 00:31:54,880 Speaker 1: day's why Like why do you want to do to 615 00:31:55,000 --> 00:31:57,120 Speaker 1: a day's because I hated doing to a day. It's like, 616 00:31:57,160 --> 00:32:00,280 Speaker 1: why do you want to do that? So just you know, 617 00:32:00,480 --> 00:32:04,280 Speaker 1: figuring taking your time, understanding it's a marathon and not 618 00:32:04,400 --> 00:32:07,160 Speaker 1: a sprint, and giving yourself grace. I think are all 619 00:32:07,240 --> 00:32:08,640 Speaker 1: really beautiful things. 620 00:32:09,080 --> 00:32:11,200 Speaker 3: I love us, like kind of ending here on a 621 00:32:11,280 --> 00:32:14,680 Speaker 3: moment praising the importance of recovery. Right, we need to 622 00:32:14,720 --> 00:32:17,520 Speaker 3: make sure that we take care of ourselves. 623 00:32:17,520 --> 00:32:20,000 Speaker 2: We give the body the time it needs. 624 00:32:20,160 --> 00:32:22,600 Speaker 3: To just have a moment, have a be, take a 625 00:32:22,640 --> 00:32:26,280 Speaker 3: be and know that like it's all part of the process, right, yeah, 626 00:32:26,440 --> 00:32:28,920 Speaker 3: exactly a part of the process. Anything else that we 627 00:32:28,920 --> 00:32:30,760 Speaker 3: should cover before I let you go today. When it 628 00:32:30,800 --> 00:32:32,880 Speaker 3: comes to establishing a new fitness routine. 629 00:32:33,680 --> 00:32:36,719 Speaker 1: I think the biggest thing is people just need to 630 00:32:36,880 --> 00:32:40,240 Speaker 1: stick to something. So anyone out there who's going into 631 00:32:40,240 --> 00:32:43,160 Speaker 1: the new year, just promise me you're going to stay 632 00:32:43,200 --> 00:32:45,080 Speaker 1: with it, don't you know, Come into it and be 633 00:32:45,120 --> 00:32:45,720 Speaker 1: like I'm gonna do it. 634 00:32:45,760 --> 00:32:46,440 Speaker 2: I'm going to do it. 635 00:32:47,000 --> 00:32:49,880 Speaker 1: No, give yourself a year, give yourself an entire year 636 00:32:50,000 --> 00:32:54,440 Speaker 1: of wellness, and also adding meditation into that. Mental health 637 00:32:54,560 --> 00:32:58,120 Speaker 1: is just as important as physical health. It's all one. 638 00:32:58,480 --> 00:33:00,640 Speaker 1: So if the mind is right on day you don't 639 00:33:00,640 --> 00:33:03,000 Speaker 1: want to work out, you know, say I'm going to 640 00:33:03,120 --> 00:33:08,320 Speaker 1: meditate for twenty minutes and just find something every day 641 00:33:08,360 --> 00:33:11,120 Speaker 1: to feed your feed your soul and feed your body. 642 00:33:11,680 --> 00:33:14,720 Speaker 3: Find something every day to feed your soul and feed 643 00:33:14,840 --> 00:33:17,800 Speaker 3: your body. Thank you so much for your time today. 644 00:33:18,040 --> 00:33:20,640 Speaker 3: How do you hurdlers follow along with you? How do 645 00:33:20,680 --> 00:33:22,800 Speaker 3: they keep up with you? Give us your details? 646 00:33:23,120 --> 00:33:29,360 Speaker 1: Give everything is Latril Mitchell so Twitter, Instagram, Facebook, It's 647 00:33:29,360 --> 00:33:32,640 Speaker 1: all Latrial Mitchell and then my website is Latril Mitchell 648 00:33:32,680 --> 00:33:37,200 Speaker 1: dot com. I also do soundbaths and guided meditation, so 649 00:33:37,880 --> 00:33:41,520 Speaker 1: I am on my website. There is me wellness dot 650 00:33:41,560 --> 00:33:45,240 Speaker 1: com and if anyone has Spotify and needs help with 651 00:33:45,320 --> 00:33:49,160 Speaker 1: guided meditation, just look up Latrial Mitchell on Spotify and 652 00:33:49,200 --> 00:33:52,720 Speaker 1: I have several guided meditations on Spotify as well. 653 00:33:53,280 --> 00:33:55,680 Speaker 3: I could totally listen to your voice and then out 654 00:33:57,160 --> 00:34:00,240 Speaker 3: for a little bit. I'm over at Hurdle podcast at 655 00:34:00,240 --> 00:34:02,840 Speaker 3: Emily a Body Another hurdle conquered. 656 00:34:03,200 --> 00:34:04,280 Speaker 2: Catch you guys next time.