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Speaker 1: I personally would much prefer to spend a day at

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Speaker 1: the beach with my kids than perhaps a photo shoot

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Speaker 1: that would be national coverage.

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Speaker 2: It's about being true to who you.

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Speaker 1: Really are here to be and what you want to

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Speaker 1: do deep in your deepest core.

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Speaker 3: Welcome back to the Rise and Conquer Podcast. I'm your host,

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Speaker 3: Georgie Stevenson, former lawyer turned entrepreneur, social media personality and

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Speaker 3: personal development junkie. This podcast is for my girl gang

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Speaker 3: who want to feed their mind with positive and expansive

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Speaker 3: thoughts to help them step into their power and live

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Speaker 3: their most authentic life. Which had a variety of topics

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Speaker 3: including mindset, business, relationships, health, and so much more. Basically,

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Speaker 3: wherever you are on your journey, I want to help

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Speaker 3: you feel in spe tired, and empowered to rise up

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Speaker 3: and conquer your next bold move. I know that's going

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Speaker 3: to look different for everyone, but just no, I'm right

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Speaker 3: here by your side and that you have the RNC

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Speaker 3: community behind you. Let's do this. Hello and welcome back

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Speaker 3: to the Rise and Conquer Podcast. Today I am joined

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Speaker 3: by the absolute powerhouse, Sophie Gilderlin. Sophie is a proud

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Speaker 3: mom to four kids, including twins. She is a published author,

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Speaker 3: fitness model, nutritionness and wellness advocate. Sophie is multi passionate,

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Speaker 3: which means she brings so much to this conversation and honestly,

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Speaker 3: her energy is just electric. I loved it. We chat

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Speaker 3: about sticking to health goals in the new year, We

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Speaker 3: chat about her morning routine, how she basically keeps everything

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Speaker 3: together and juggles it all, has so many really great insights.

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Speaker 3: I absolutely love this chat, and I hope you do too.

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Speaker 3: Let's get straight into the show. Hi, Sophie, Welcome to

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Speaker 3: the Rise and Conquer Podcast.

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Speaker 1: Thanks for having me. I'm so happy to be here.

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Speaker 3: I'm so excited it is, you know, the new year.

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Speaker 3: We've got that new year energy, and I thought you

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Speaker 3: would be the perfect person to chat about new year goals,

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Speaker 3: new year health goals, and really just setting a really good,

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Speaker 3: I guess, like you know, positive tone for the year.

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Speaker 3: So I'm excited to get into it.

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Speaker 1: Isn't it amazing how we always see that every single

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Speaker 1: day is a new opportunity for new possibilities and new goals.

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Speaker 1: But there's just something about starting fresh, especially after the

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Speaker 1: twenty twenty that we've had.

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Speaker 3: Oh, I couldn't agree anymore. I think twenty twenty it

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Speaker 3: was a bit of a shit show for most. So

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Speaker 3: we're all just like, Yes, New Year, let's get into it.

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Speaker 2: Yeah for sure.

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Speaker 3: As So, before we get into the questions, I want

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Speaker 3: to ask you, what is your favorite quote to rise

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Speaker 3: and conquer?

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Speaker 2: It's not your job to like me, it's mine.

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Speaker 1: I think it really helps alignment and being able to

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Speaker 1: stay true to yourself and really understand that at the

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Speaker 1: end of the day, it doesn't really matter what anyone

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Speaker 1: else thinks about you.

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Speaker 2: As long as you're digging yourself and your vibein.

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Speaker 3: I love that so much. That is such a strong quote,

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Speaker 3: and I'm so happy you said that at the start

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Speaker 3: of this episode. I'm glad, so Sophie. For those who

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Speaker 3: don't know who you are, can you give us a

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Speaker 3: bit of a snapshot of who you are and what

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Speaker 3: you do?

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Speaker 1: Yeah, for sure, so bit of an all rounder. But

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Speaker 1: I guess my biggest thing in life is that I'm

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Speaker 1: a mom of four. Biggest thing being the fact that

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Speaker 1: it definitely means my life is a bit chaotic and

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Speaker 1: I definitely have to thrive in an organ routine environment.

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Speaker 2: Other than the four kids.

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Speaker 1: I am a nutritionist, personal trainer, an NLP practitioner, So

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Speaker 1: I guess my entire mission for being online is helping

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Speaker 1: women to understand how to feel the best they possibly

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Speaker 1: can through nutrition and exercise as well as mindset and wellbeing.

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Speaker 3: I love that you've just put You've just put that

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Speaker 3: together to us, and I love I love that you

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Speaker 3: said at the start that you're just an all rounder,

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Speaker 3: because that is very much described to you.

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Speaker 1: Yeah, it's a bit all over the shop, but it

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Speaker 1: all comes together pretty in a pretty neat little package.

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Speaker 3: Yes, but that's what makes you you.

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Speaker 2: It is, it is. It's funny. It's funny when people

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Speaker 2: ask me what I do. I'm like, oh, sometimes I

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Speaker 2: just don't explain this. Yeah, sometimes I just say, oh,

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Speaker 2: I'm a mom. I'm a mom, That's what I do.

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Speaker 2: I love it.

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Speaker 3: I am the exact same because I am also a

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Speaker 3: multi passionate women and I often just say something like

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Speaker 3: because I previously was a lawyer, So I always just

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Speaker 3: go I'm a lawyer, which is like not even what

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Speaker 3: I do now, But I feel like.

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Speaker 2: It stops the questions.

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Speaker 3: Yes, and they're just like oh okay, I'm like yep,

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Speaker 3: So feel you can you let us know what is

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Speaker 3: a typical day in the life looks like look like

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Speaker 3: for you.

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Speaker 2: Every day is very different for me.

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Speaker 1: So my youngest children are twins and they are now five,

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Speaker 1: So if you'd ask me this question two years ago,

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Speaker 1: it would be different to how it is now. However,

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Speaker 1: I run my own business and my warehouse is based

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Speaker 1: in Adelaide and I'm not based on the Gold Coast.

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Speaker 1: So for me, I'm working from home at the moment,

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Speaker 1: and it's really beautiful because it means that I am

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Speaker 1: able to balance that family aspect with work and have

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Speaker 1: a bit more flexibility, which is what I'm all about

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Speaker 1: moving forward, having that life balance, not just working and

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Speaker 1: grinding all the time, which was a very big part

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Speaker 1: of the last ten years of my health and fit

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Speaker 1: Your's journey. It's a little bit of everything from meeting

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Speaker 1: with my staff to making sure warehousing is okay, creating

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Speaker 1: new recipes, updating app exercises. Some days I do filming,

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Speaker 1: checking in on my bods support forum of making sure

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Speaker 1: that our challenge girls are have everything that they need.

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Speaker 2: I also have a Mindset coaching group.

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Speaker 1: So check in there as well, and then of course

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Speaker 1: the four kids, so at the moment, we're about seven

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Speaker 1: weeks deep into school holidays, as well as the fact

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Speaker 1: that twenty twenty pretty much was an entire year of

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Speaker 1: school holidays too, so it's kind of organizing the kids

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Speaker 1: in between trying to get some workouts done.

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Speaker 3: Wow, Like, I think my life is busy, but I

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Speaker 3: could just imagine your life being full on and very hectic,

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Speaker 3: and you do it so well.

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Speaker 1: Some might say, just fall into bed. I am so

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Speaker 1: so exhausted. I have a family diary that I started

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Speaker 1: doing that about five years ago and that just changed

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Speaker 1: my life.

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Speaker 2: Just an eleven dollar diary from office works.

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Speaker 1: But everybody has now gotten into the routine of checking

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Speaker 1: the diary before coming to me, which makes a massive

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Speaker 1: difference just to the day to day operation of the

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Speaker 1: house because yeah, between the four kids and all their

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Speaker 1: activities and sports and swimming lessons, there's a lot of planning.

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Speaker 3: That is such a great ideas sod do you just

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Speaker 3: have everything mapped out and that diary and then people

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Speaker 3: just know to check it.

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Speaker 1: So I think that for a lot of women, it's

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Speaker 1: not just specific to mums, it's most women naturally take

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Speaker 1: on the mental load and the mental burden of the household,

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Speaker 1: So what we're going to have for dinner, when the

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Speaker 1: sheets are getting washed, when we need to go and

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Speaker 1: to grocery shopping.

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Speaker 2: All of those little.

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Speaker 1: Things that we take on as the woman's role are

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Speaker 1: all things that we can keep into our mind and

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Speaker 1: eventually just keep stacking on, stacking on, stacking on and

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Speaker 1: becomes so much in our brains that it's a lot

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Speaker 1: to carry, let alone everything else that we need to

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Speaker 1: think about. And so by taking all of that out

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Speaker 1: of our brain and putting it into a piece of paper,

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Speaker 1: it just allows us to have more creativity and stops

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Speaker 1: the kids from having to come up and ask what

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Speaker 1: time swimming lessons is or.

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Speaker 2: What they're having for dinner.

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Speaker 1: I put everything in there on a Sunday and it's

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Speaker 1: ready to go for the whole week, and they always

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Speaker 1: know now to go and check to see what they're

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Speaker 1: doing for.

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Speaker 2: The day the week. And it's really good.

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Speaker 1: And it stops me from having to try and remember

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Speaker 1: appointments and activities and what day somebody has swimming lessons

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Speaker 1: and yeah, it's really good.

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Speaker 3: Wow, that is such a great idea. I love that

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Speaker 3: you've touched on that, And yeah, like you said, like

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Speaker 3: it doesn't even you don't even have to be a

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Speaker 3: mom to utilize a system like that.

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Speaker 1: No, No, I definitely think that mental load and that

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Speaker 1: mental burden is so many people, and we subconsciously just

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Speaker 1: carry it around with so much information that we don't

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Speaker 1: even need to remember.

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Speaker 3: Yes, I love that, I'm gonna I'm going to do that,

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Speaker 3: and just tell my husband to check that.

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Speaker 1: It's a game changer, I swear, And it might take

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Speaker 1: a couple of months for them to stop asking where

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Speaker 1: something kids or what they're doing or things like that.

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Speaker 1: It's also really empowering for relationships because there's a book

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Speaker 1: called the Queen's Code, and essentially it's being able to

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Speaker 1: empower your partner without nagging or without making them feel

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Speaker 1: less masculine. And what I've got in the diary is

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Speaker 1: a list of chores that need to get done throughout

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Speaker 1: the whole house, and if you write those down, you

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Speaker 1: actually don't need.

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Speaker 2: To ask them to do something.

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Speaker 1: If they want to be a part of the household

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Speaker 1: and be able to contribute and help, they can go

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Speaker 1: and check without needing to feel like you're always snagging

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Speaker 1: or feel like there's always something to be done. And

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Speaker 1: it's a really good, good way of being able to

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Speaker 1: help strengthen a relationship too.

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Speaker 3: I love that to be very transparent with you. In

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Speaker 3: my relationship, it's probably going to be the opposite because

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Speaker 3: my partner he's so onto it and he's asking me

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Speaker 3: to do things.

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Speaker 2: So maybe he needs a book for me. Maybe you'll

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Speaker 2: be checking the diary. I think so.

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Speaker 3: But that's okay. Well, let's switch gears and let's get

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Speaker 3: straight into chatting health and fitness. You are a health

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Speaker 3: and fitness queen, and like you said, you have four children,

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Speaker 3: you run multiple businesses, you have so much going on,

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Speaker 3: and something I've always admire about you is you stay

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Speaker 3: so fit and healthy and you're kind of like you

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Speaker 3: have no excuses and you just make it happen. And

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Speaker 3: so give us, give us all your knowledge. And I know,

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Speaker 3: like you know, a lot of people would be starting

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Speaker 3: health and fitness goals this new year, So can you

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Speaker 3: chat to us about how to stick to Actually, no, first, sorry,

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Speaker 3: let's chat about your relationship with health and fitness and

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Speaker 3: how it has maybe changed over the years.

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Speaker 1: Okay, so that's such a good question. It has changed

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Speaker 1: so much. So I started over ten years ago and

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Speaker 1: I guess when I first started, there wasn't a whole

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Speaker 1: lot of evidence.

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Speaker 2: Based nutrition information out there, and it.

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Speaker 1: Was very much we rewarded the grind and the hustle,

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Speaker 1: and I definitely got caught in that grind and hustle.

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Speaker 1: So the more you did, the better it was going

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Speaker 1: to be, the more you're going to succeed, and the

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Speaker 1: better your body was going to be.

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Speaker 2: And that's actually not necessarily the case.

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Speaker 1: It's sometimes more of a work smarter, not harder, and

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Speaker 1: I think that over the last ten years, being able

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Speaker 1: to understand that balance is the ideal outcome that has

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Speaker 1: completely changed my outlook of health and fitness in so

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Speaker 1: many different ways. I believe in making time for myself

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Speaker 1: as a priority instead of finding time. I also enjoy

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Speaker 1: my workouts, So my training sessions are for me and

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Speaker 1: that is my reset, my creative hour. I can be

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Speaker 1: there one hundred percent present with myself. It's the time

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Speaker 1: that I get to recharge. And what I've actually done

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Speaker 1: is every day I spend one hour on myself and

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Speaker 1: I only work out three to four times per day

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Speaker 1: per week. Sorry, So the other days of the weeks

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Speaker 1: that I'm not working out, I spend that one hour

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Speaker 1: either reading or doing self development or meditating or whatever

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Speaker 1: it is, but it's still spent on me. And that's

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Speaker 1: been a massive transition and a massive change for me,

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Speaker 1: because at one stage, I was working out to punish

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Speaker 1: my body because I wanted to lose weight, because I

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Speaker 1: wanted to look a different way. And now I work

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Speaker 1: out because I love my body and I'm so so

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Speaker 1: thankful of the way it makes me feel, and I

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Speaker 1: love the endorphin Russian. I love being able to smash

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Speaker 1: my goals and chase pps and it's just a completely

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Speaker 1: different shift to when I first started.

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Speaker 3: Yes, I can resonate with that transformation so much, and

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Speaker 3: I think a lot of the audience can, and I

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Speaker 3: absolutely love it because I think it's, like, you know,

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Speaker 3: this full circle and it makes such a difference when

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Speaker 3: you come from your health and fitness from this very

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Speaker 3: like holistic way and seeing it as oh my god,

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Speaker 3: I'm so grateful I can move my body and feel good,

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Speaker 3: rather as, like you said, punishing yourself.

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Speaker 1: What I actually saw as well is that when goals

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Speaker 1: were changing their goal from being a white loss goal,

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Speaker 1: which has a negative connotation to it.

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Speaker 2: So let's say I want to lose ten kilos Why,

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Speaker 2: what's that going to achieve?

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Speaker 1: What's the emotional response that's going to happen when you

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Speaker 1: lose that ten kilos and swap that to a strength

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Speaker 1: goal or a fitness goal or a rep goal, and

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Speaker 1: we shift it to being a positive goal. And whilst

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Speaker 1: they're so focused on achieving that health and fitness goal

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Speaker 1: or strength goal or rep goal, their body naturally will

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Speaker 1: transform and lose the weight. But we're no longer fixated

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Speaker 1: on it being a physical attribute and it's actually going

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Speaker 1: to be a really easy, fun, motivational goal to hit.

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Speaker 3: I love that so much. Well, let's get straight into

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Speaker 3: chatting about health and fitness goals. So I'm guessing that

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Speaker 3: would kind of be your first tip tip with even

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Speaker 3: making one is making sure it comes from, you know,

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Speaker 3: a positive side, like you were saying, But can you

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Speaker 3: give us some more tips on creating health and fitness

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Speaker 3: goals at the start of the year.

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Speaker 2: Yeah, for sure.

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Speaker 1: I think the biggest thing when creating goals is making

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Speaker 1: sure they're.

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Speaker 2: In alignment with you in your life.

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Speaker 1: And I think that we offer perhaps go on social

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Speaker 1: media or mainstream media and think that we need to

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Speaker 1: look a certain way or have certain goals or everyone's

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Speaker 1: doing XYZ, and we need to have the same goals.

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Speaker 1: But if we're really true to ourselves, sometimes those goals

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Speaker 1: aren't actually what we want, and perhaps we're okay with

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Speaker 1: the way our weight is, or perhaps we're okay with

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Speaker 1: the way we're eating or whatever it may actually be.

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Speaker 1: So definitely, my biggest tip there would be to make

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Speaker 1: sure that it's an aligned goal, that's something that you

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Speaker 1: actually really genuinely want to achieve, because our mind has

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Speaker 1: this incredible way of being able to sabotage it if

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Speaker 1: it's not one hundred percent in alignment with us. Secondly,

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Speaker 1: would probably be to make sure that it's achievable, so

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Speaker 1: nobody likes continuously failing. And when the goal is a

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Speaker 1: massive goal and we simply cannot achieve it, we're going

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Speaker 1: to feel really disheartened if we're continuously getting knocked back.

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Speaker 1: So if you do have a massive goal in mind,

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Speaker 1: that's great. However, break it down into smaller, bite sized chunks.

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Speaker 3: First, yes, those are amazing tips, And what about, for example, like,

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Speaker 3: what would your advice be to someone maybe they do

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Speaker 3: have a weight loss goal this year? Are you as

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Speaker 3: someone who agrees to that sort of thing, or do

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Speaker 3: you have a different way of looking at it.

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Speaker 1: Yeah, it would definitely be to swap that weight loss

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Speaker 1: goal to be a health and fitness based goal, So

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Speaker 1: a goal of perhaps you're wanting to run five kilometers

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Speaker 1: in the fastest possible time in twenty twenty one. And

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Speaker 1: so what we've done there is we've shifted it away

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Speaker 1: from being a physical attribute, and by them being able

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Speaker 1: to chase that goal of the fastest possible time of

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Speaker 1: them running, it actually makes it a goal that's not

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Speaker 1: only achievable because we haven't set the exact specifications in

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Speaker 1: regards to time, it's their personal best. And so what

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Speaker 1: we find is that taking away that comparison factor in

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Speaker 1: it being such a beautiful physical goal instead of it

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Speaker 1: being based on wanting to change or all to your body.

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Speaker 3: M Yeah, I love that. And what about what would

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Speaker 3: your advice be for someone to actually sticking to the

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Speaker 3: goal throughout the year.

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Speaker 2: Yeah, it's amazing. It's I think it's an eighty four.

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Speaker 1: Percent by fourteen days into New Year's resolutions have already

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Speaker 1: lapsed on their goals, which is.

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Speaker 2: Huge, isn't it.

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Speaker 1: It's a matter and I think that that tends to

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Speaker 1: be from a few of those things that we already

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Speaker 1: discussed about. Perhaps the goals not in alignment with your

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Speaker 1: life and your friends are all doing it, so you

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Speaker 1: decided to do it, or perhaps it's what you think

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Speaker 1: you have to do you don't actually want to do it,

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Speaker 1: or it being just so unachievable. And so, let's say,

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Speaker 1: drinking alcohol. Such a big one that I've seen within

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Speaker 1: my community has been from January one, I'm not drinking

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Speaker 1: any alcohol.

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Speaker 2: And within the first.

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Speaker 1: Week so many people were like, well, we're going out

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Speaker 1: on all of these celebrations and we've been stuck inside

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Speaker 1: for twenty twenty and we're wanting to go and mingle.

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Speaker 1: Perhaps it could be only having three drinks out an event,

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Speaker 1: so just altering it slightly but still having those balanced

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Speaker 1: views in mind, rather than it being a simple clear

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Speaker 1: cut of I'm never doing that every again, it's just

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Speaker 1: a bit more achievable.

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Speaker 2: Ah.

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Speaker 3: Yes, I love that. That's such a great sort of

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Speaker 3: like transition and different way to look at it too.

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Speaker 2: Yeah.

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Speaker 3: So let's chat about flexible dieting. So I know that's

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Speaker 3: something that you practice. What does that sort of look like?

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Speaker 1: So I started flexible dieting about ten I'm sorry about

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Speaker 1: six years ago. Now, I touched on how training and

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Speaker 1: weight training has kind of changed for me and finding

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Speaker 1: that balance within the last ten years of being in

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Speaker 1: the health and fitness industry. But nutrition is probab probably

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Speaker 1: the biggest change that I have seen for myself and

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Speaker 1: my own beliefs and the way that I am with

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Speaker 1: nutrition and everything sort of flipped upside down in regards

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Speaker 1: to nutrition. So about six years ago I started doing

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Speaker 1: flexible dieting, and what that means is it means being

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Speaker 1: able to eat all.

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Speaker 2: Of the foods that you possibly want.

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Speaker 1: However it needs to be in moderation and within the

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Speaker 1: balanced macros that accustomed to you and your unique body.

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Speaker 1: And by doing this, it removes that want to go

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Speaker 1: and binge eat. It removes that mineral or lack of vitamins,

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Speaker 1: because what we're doing is we're continuously eating different fruits

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Speaker 1: and vegetables and a variety. And I know we've probably

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Speaker 1: all heard the saying of eating the rainbow, and when

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Speaker 1: we're following a set meal plan, it's really hard to

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Speaker 1: eat the rainbow because usually the meal plan will have

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Speaker 1: a seven day rotation and unless we're continuously altering that,

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Speaker 1: it's really hard to meet all of our vitamins and

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Speaker 1: mineral requirements. And so with flexible dieting, if we're really

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Speaker 1: in tune with our body, and perhaps we're craving blueberries,

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Speaker 1: we're allowed to have blueberries. Or perhaps we want an apple,

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Speaker 1: we can have an apple. And so it's just being

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Speaker 1: able to eat all of the foods that our body

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Speaker 1: is craving or whatever we want on that day, and

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Speaker 1: it's within balance whilst still reaching our goals. I have

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Speaker 1: this little tagline where I say that if something's not

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Speaker 1: maintainable and sustainable forever, then it's a fad diet.

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Speaker 2: And I think this really truly.

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Speaker 1: Is incredible about flexible dieting because you can actually do

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Speaker 1: this forever and it still be healthy, maintainable, and sustainable.

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Speaker 1: And it's quite an incredible way of being able to

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Speaker 1: have a nutrition plant that still allows you to reach

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Speaker 1: your goals whilst having a family or having other requirements

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Speaker 1: and things like that.

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Speaker 3: But let's get back into the episode. Yeah, and like,

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Speaker 3: speaking of having a family and still having you know,

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Speaker 3: goals to do with health and fitness, can you give

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Speaker 3: us a bit of an insight just because I know

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Speaker 3: that you know you've done fitness comps and you've like

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Speaker 3: achieved some like huge fitness goals. Like what sort of

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Speaker 3: tips would you have for someone who does, you know,

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Speaker 3: want to go at those health and fitness goals or

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Speaker 3: even just live like a balance healthy life, but maybe

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Speaker 3: you know they do have even one, two, three, four

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Speaker 3: children like you. How does someone go about being healthy

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Speaker 3: while they're busy? What would your tips be?

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Speaker 1: I think with that a lot of people assume that

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Speaker 1: my meals would be different to the kids, and I've

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Speaker 1: always been very strict on that and even when I

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Speaker 1: was prepping for Arnold's, I still ate the exact same

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Speaker 1: foods as them, And I think that was the biggest

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Speaker 1: thing with flexible dining is that I was able to

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Speaker 1: still eat all of the same foods as my family

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Speaker 1: and it didn't create that abnormal or weird behavior.

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Speaker 2: Pattern in regards to food.

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Speaker 1: So my biggest tips with eating healthy with children is

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Speaker 1: being able to include them in every single part of

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Speaker 1: the process. So if your meal prepping or planning for

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Speaker 1: the week ahead, get the recipe books out, sit with them,

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Speaker 1: get them to choose, Empower them to make really positive choices.

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Speaker 2: Explain to them what's in their foods.

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Speaker 1: Teach them and educate them why we eat certain foods

442
00:24:33,520 --> 00:24:36,200
Speaker 1: and what that's going to achieve. And perhaps they're about

443
00:24:36,240 --> 00:24:38,560
Speaker 1: to play sport and you say to them, have a banana,

444
00:24:38,600 --> 00:24:40,119
Speaker 1: because that's going to feel you to be able to

445
00:24:40,119 --> 00:24:44,160
Speaker 1: go and train a little bit harder, or giving them

446
00:24:44,240 --> 00:24:47,119
Speaker 1: that empowerment to be able to make those choices is

447
00:24:47,320 --> 00:24:50,800
Speaker 1: really good, especially if they are at school or starting school,

448
00:24:51,760 --> 00:24:54,520
Speaker 1: because I know that for a lot of parents, lunchboxes

449
00:24:54,560 --> 00:24:58,800
Speaker 1: come home untouched, and usually it's because we've packed it

450
00:24:58,800 --> 00:25:01,920
Speaker 1: and we haven't actually asked what they want, and when

451
00:25:02,240 --> 00:25:04,320
Speaker 1: we give that power back to the children to make

452
00:25:04,320 --> 00:25:06,919
Speaker 1: those decisions, they can then decide if they want to

453
00:25:06,920 --> 00:25:09,320
Speaker 1: eat it or not, and if it comes home untouched,

454
00:25:09,440 --> 00:25:12,600
Speaker 1: that's on them. So yeah, giving them that empowerment and

455
00:25:12,640 --> 00:25:14,639
Speaker 1: being able to understand and educate as we go.

456
00:25:15,359 --> 00:25:19,159
Speaker 3: M's I've actually never heard that like someone speak about

457
00:25:19,240 --> 00:25:22,399
Speaker 3: that before, and that's that sounds like a really great

458
00:25:22,440 --> 00:25:26,840
Speaker 3: idea in regards to including the children and explaining why

459
00:25:26,880 --> 00:25:30,720
Speaker 3: we eat certain foods. So thanks for touching on that. Also,

460
00:25:31,359 --> 00:25:33,800
Speaker 3: what would your advice be just for someone you know,

461
00:25:33,880 --> 00:25:36,480
Speaker 3: maybe they don't have kids, but they're super busy, they're

462
00:25:36,560 --> 00:25:40,119
Speaker 3: super career focus. What would your advice be for that

463
00:25:40,320 --> 00:25:43,480
Speaker 3: person in regards to leading a busy life but still

464
00:25:43,520 --> 00:25:44,879
Speaker 3: wanting to be health conscious.

465
00:25:45,119 --> 00:25:45,760
Speaker 2: Yeah, for sure.

466
00:25:45,880 --> 00:25:47,520
Speaker 1: So if they are want into it on the flexible

467
00:25:47,600 --> 00:25:51,240
Speaker 1: dieting route, I think it's really important to remember that

468
00:25:51,320 --> 00:25:55,720
Speaker 1: it doesn't have to be a complicated journey.

469
00:25:56,040 --> 00:25:59,000
Speaker 2: It doesn't have to be that you're reading Quinwar and.

470
00:25:59,440 --> 00:26:01,800
Speaker 1: Mango's and it's like you're going to be in the

471
00:26:01,840 --> 00:26:04,359
Speaker 1: kitchen for three hours in the morning preparing it. It

472
00:26:04,400 --> 00:26:08,959
Speaker 1: can be whatever you're currently eating, just balanced in, macro

473
00:26:09,040 --> 00:26:11,960
Speaker 1: portioned out. And I think it's really important not to

474
00:26:12,040 --> 00:26:14,600
Speaker 1: stray too far from what you're currently eating, because you're

475
00:26:14,600 --> 00:26:17,040
Speaker 1: obviously enjoying it and you're being able to stick to it.

476
00:26:17,680 --> 00:26:20,359
Speaker 2: And I think we go from one extreme to another.

477
00:26:20,400 --> 00:26:21,879
Speaker 1: And I see a lot of clients that come in

478
00:26:21,920 --> 00:26:24,160
Speaker 1: and perhaps they're eating junk food six nights a week,

479
00:26:24,800 --> 00:26:27,960
Speaker 1: but during the day they're really healthy. And so when

480
00:26:27,960 --> 00:26:31,800
Speaker 1: you ask them how your nutrition's going, Oh, it's great,

481
00:26:31,880 --> 00:26:35,199
Speaker 1: it's really really really good until seven o'clock. And usually

482
00:26:35,240 --> 00:26:38,399
Speaker 1: after seven o'clock what happens is the binge eating starts

483
00:26:38,480 --> 00:26:41,400
Speaker 1: or the really unhealthy habits start, and it's because they've

484
00:26:41,400 --> 00:26:44,119
Speaker 1: simply starved themselves throughout the day. So being able to

485
00:26:44,160 --> 00:26:48,400
Speaker 1: actually articulate what works for them what doesn't is really important.

486
00:26:48,440 --> 00:26:51,800
Speaker 1: So perhaps if somebody is a night eater, don't take

487
00:26:51,840 --> 00:26:54,400
Speaker 1: away the night eating, replace it with something that could

488
00:26:54,400 --> 00:26:55,040
Speaker 1: be healthier.

489
00:26:56,440 --> 00:26:59,879
Speaker 3: That's interesting, and I think that definitely is like a

490
00:27:00,080 --> 00:27:03,040
Speaker 3: lot of people of the whole like eating so well

491
00:27:03,080 --> 00:27:05,919
Speaker 3: throughout the day and then or not a lot of

492
00:27:05,960 --> 00:27:08,200
Speaker 3: food and then it getting tonight and just being like

493
00:27:08,359 --> 00:27:09,120
Speaker 3: I need to eat the.

494
00:27:09,040 --> 00:27:12,440
Speaker 1: Whole kitchen, yeah, or do you know what I see

495
00:27:12,480 --> 00:27:16,359
Speaker 1: often as well, is Monday to Friday dietis which is

496
00:27:16,520 --> 00:27:21,040
Speaker 1: amazing because we average our calories out as a total intake,

497
00:27:21,680 --> 00:27:24,879
Speaker 1: and usually Monday to Friday is amazing. And then they

498
00:27:24,920 --> 00:27:26,720
Speaker 1: go out on the weekend and they drink on a

499
00:27:26,720 --> 00:27:29,320
Speaker 1: Saturday night and binge eat all day Sunday, and the

500
00:27:29,359 --> 00:27:31,879
Speaker 1: Saturday and Sunday calories are double the amount, and so

501
00:27:32,000 --> 00:27:35,359
Speaker 1: the total overall intake for the week is a lot

502
00:27:35,440 --> 00:27:39,320
Speaker 1: higher than what they realize, and they could actually increase

503
00:27:39,400 --> 00:27:41,800
Speaker 1: their food Monday to Friday and not have those binges

504
00:27:41,840 --> 00:27:44,959
Speaker 1: on the weekend and see a huge shift in their

505
00:27:45,000 --> 00:27:47,800
Speaker 1: body composition just by making some of those changes.

506
00:27:48,160 --> 00:27:52,280
Speaker 3: M that's actually, that's really funny you mentioned that because

507
00:27:52,840 --> 00:27:56,960
Speaker 3: I've had, you know, a background in having some disordered

508
00:27:56,960 --> 00:28:00,320
Speaker 3: eating and different our stuff happened to me previous, and

509
00:28:00,359 --> 00:28:03,840
Speaker 3: a huge thing for me was that whole thing of

510
00:28:03,960 --> 00:28:07,800
Speaker 3: just eating more, which stopped the binges and really helped

511
00:28:07,840 --> 00:28:11,240
Speaker 3: me kind of just feel balanced and normal and in control.

512
00:28:11,520 --> 00:28:13,840
Speaker 3: And I think, you know, for me personally, anytime I

513
00:28:13,880 --> 00:28:17,000
Speaker 3: felt out of control with food or if I was binging,

514
00:28:17,359 --> 00:28:22,040
Speaker 3: it's because I wasn't eating enough food. At another time, Yes, yes,

515
00:28:22,200 --> 00:28:26,480
Speaker 3: And the foods that fill us up make us feel

516
00:28:26,800 --> 00:28:29,480
Speaker 3: so much better for a longer period of time.

517
00:28:30,320 --> 00:28:33,080
Speaker 1: I actually didn't know that in regards to yourself with

518
00:28:33,160 --> 00:28:37,320
Speaker 1: disordered eating and things, really important and really really really

519
00:28:37,440 --> 00:28:41,400
Speaker 1: powerful messages there for me is that I never released

520
00:28:41,400 --> 00:28:45,400
Speaker 1: my body fat percentage. It's totally irrelevant. I don't release

521
00:28:45,480 --> 00:28:48,720
Speaker 1: my body weight. And I think there's some really big

522
00:28:48,760 --> 00:28:52,080
Speaker 1: take home messages for the new year is that don't

523
00:28:52,080 --> 00:28:54,240
Speaker 1: look online and set your goals according to what somebody

524
00:28:54,240 --> 00:28:57,840
Speaker 1: else's because yeah, no one is going to look like

525
00:28:57,920 --> 00:29:02,320
Speaker 1: you at certain weights, certain body fat percentages, and it's

526
00:29:02,360 --> 00:29:05,400
Speaker 1: never the same because we all hold that in different places.

527
00:29:05,880 --> 00:29:07,760
Speaker 2: And so when we take the focus.

528
00:29:07,360 --> 00:29:09,520
Speaker 1: Away from being our body image and make it a

529
00:29:09,560 --> 00:29:12,600
Speaker 1: strength and fitness goal, that's when the real magic happens.

530
00:29:13,120 --> 00:29:15,640
Speaker 3: Yeah, And I just think, yeah, I think that is

531
00:29:15,720 --> 00:29:17,640
Speaker 3: so I love that you touched on that, and I

532
00:29:17,640 --> 00:29:21,320
Speaker 3: think it's so huge too. And often I find like,

533
00:29:21,600 --> 00:29:25,200
Speaker 3: especially with a goal, if it is backed by, you know,

534
00:29:25,320 --> 00:29:29,360
Speaker 3: rather than just like a surf surface level desire of

535
00:29:29,680 --> 00:29:31,800
Speaker 3: oh I want to you know, lose weight or look

536
00:29:31,920 --> 00:29:35,640
Speaker 3: like you know, Sally or whatever. Uh, And that's you know,

537
00:29:35,680 --> 00:29:38,480
Speaker 3: it's very surface level. There's not a lot of meaning

538
00:29:38,520 --> 00:29:41,800
Speaker 3: behind it compared to you know something that it's like

539
00:29:42,000 --> 00:29:44,360
Speaker 3: I want to be able to, like you said, run

540
00:29:44,440 --> 00:29:47,440
Speaker 3: five ks or like you know, just even feel my best.

541
00:29:47,560 --> 00:29:50,200
Speaker 3: Like my personal goal this year is just to like

542
00:29:50,560 --> 00:29:53,400
Speaker 3: feel my best in regards to like my fitness level.

543
00:29:53,480 --> 00:29:56,520
Speaker 3: And that's like I'm not comparing myself to anyone and

544
00:29:56,560 --> 00:29:59,040
Speaker 3: I'm not looking at anyone else because you know it's

545
00:29:59,040 --> 00:30:00,440
Speaker 3: going to be so different for me.

546
00:30:00,920 --> 00:30:03,720
Speaker 1: Yeah, So what I usually do with we do a

547
00:30:03,720 --> 00:30:07,320
Speaker 1: manifestation challenge, and what I usually do with making sure

548
00:30:07,360 --> 00:30:11,120
Speaker 1: that the goals are in alignment is embody, the emotion

549
00:30:11,520 --> 00:30:15,680
Speaker 1: of living as if so, if your manifestation or your

550
00:30:15,720 --> 00:30:19,040
Speaker 1: goal or your neear's resolution comes true, how is that

551
00:30:19,120 --> 00:30:21,360
Speaker 1: going to feel? And what are you going to have

552
00:30:21,440 --> 00:30:24,480
Speaker 1: in your life that's going to make you know that

553
00:30:24,480 --> 00:30:28,680
Speaker 1: that's happened. And usually the emotional response will be able

554
00:30:28,720 --> 00:30:33,120
Speaker 1: to determine whether that's an aligned goal or not. So

555
00:30:33,280 --> 00:30:36,160
Speaker 1: if it's if it's a weight loss goal, they're going

556
00:30:36,200 --> 00:30:39,200
Speaker 1: to feel and if they can't figure out how they're

557
00:30:39,240 --> 00:30:41,080
Speaker 1: going to feel, it's usually not in alignment or if

558
00:30:41,080 --> 00:30:42,200
Speaker 1: they're going to feel.

559
00:30:44,160 --> 00:30:46,120
Speaker 2: Like if it's if it's out of spite, or if

560
00:30:46,120 --> 00:30:47,040
Speaker 2: it's out of I.

561
00:30:46,960 --> 00:30:49,560
Speaker 1: Want to get back at my ex or things like that,

562
00:30:49,880 --> 00:30:52,200
Speaker 1: it's usually pretty easy to be able to navigate that

563
00:30:52,200 --> 00:30:53,360
Speaker 1: that's not an aligned goal.

564
00:30:54,080 --> 00:30:59,040
Speaker 3: Yes, well, let's chat about alignment. So what does alignment

565
00:30:59,120 --> 00:30:59,720
Speaker 3: mean to you?

566
00:31:00,680 --> 00:31:03,520
Speaker 2: Being authentic to who I'm truly here to be.

567
00:31:04,160 --> 00:31:05,840
Speaker 1: I think in my early days in the health and

568
00:31:05,840 --> 00:31:10,479
Speaker 1: fitness industry, I hadn't actually stopped to look back and

569
00:31:10,560 --> 00:31:13,440
Speaker 1: reflect on what I wanted or where I was going.

570
00:31:14,000 --> 00:31:18,400
Speaker 1: And I had so many incredible opportunities that were presented

571
00:31:18,440 --> 00:31:21,280
Speaker 1: to me that I felt like I would be silly to.

572
00:31:21,240 --> 00:31:21,960
Speaker 2: Say no to.

573
00:31:22,680 --> 00:31:25,239
Speaker 1: But for me, it wasn't actually what I wanted or

574
00:31:25,640 --> 00:31:27,600
Speaker 1: wasn't where I wanted to go. I was just doing

575
00:31:27,680 --> 00:31:30,800
Speaker 1: it because the opportunities were there and they were presenting themselves.

576
00:31:31,080 --> 00:31:32,440
Speaker 2: Wasn't until I stepped back.

577
00:31:32,320 --> 00:31:35,680
Speaker 1: And I was like, you know what an amazing opportunity,

578
00:31:35,680 --> 00:31:38,400
Speaker 1: and somebody else is going to be so happy to

579
00:31:38,440 --> 00:31:41,000
Speaker 1: be able to have that opportunity, but it's not for

580
00:31:41,120 --> 00:31:46,880
Speaker 1: me being able to actually reflect that. I personally would

581
00:31:47,000 --> 00:31:49,200
Speaker 1: much prefer to spend a day at the beach with

582
00:31:49,320 --> 00:31:51,440
Speaker 1: my kids, then perhaps a photo shoot that would be

583
00:31:51,560 --> 00:31:55,920
Speaker 1: national coverage. It's about being true to who you really

584
00:31:56,040 --> 00:31:58,520
Speaker 1: are here to be and what you want to do

585
00:31:58,600 --> 00:31:59,880
Speaker 1: deep in your deepest core.

586
00:32:00,400 --> 00:32:04,360
Speaker 3: Hmm. I love that. Yeah, I love that definition. And

587
00:32:04,440 --> 00:32:09,680
Speaker 3: I think also like for me personally, when I'm in alignment,

588
00:32:10,160 --> 00:32:14,400
Speaker 3: things feel easy, like they don't feel yeah, like it

589
00:32:14,440 --> 00:32:17,600
Speaker 3: feels easy and flowy. It doesn't feel like a struggle

590
00:32:18,040 --> 00:32:20,600
Speaker 3: like you said, you know, when an opportunity comes or

591
00:32:20,640 --> 00:32:24,720
Speaker 3: something happens, like intuitively it's like a hell yes, or

592
00:32:24,800 --> 00:32:28,000
Speaker 3: intuitively it's like, yeah, I can see that happening, it's

593
00:32:28,000 --> 00:32:30,760
Speaker 3: going to be easy and flowy. But if you're like

594
00:32:31,160 --> 00:32:34,360
Speaker 3: struggling or like it feels like you're going against the grain,

595
00:32:34,880 --> 00:32:37,480
Speaker 3: for me personally, that usually means I'm out of alignment.

596
00:32:37,680 --> 00:32:41,080
Speaker 1: Yeah, yeah, one hundred percent agree. It's incredible what the

597
00:32:41,200 --> 00:32:45,320
Speaker 1: universe presents to us, and it's it's really quite amazing

598
00:32:45,400 --> 00:32:49,240
Speaker 1: when we are able to have our real deepest core

599
00:32:49,360 --> 00:32:53,200
Speaker 1: values and know what they are and be able to

600
00:32:53,720 --> 00:32:56,160
Speaker 1: put all of our ducks in a row for so

601
00:32:56,200 --> 00:32:58,880
Speaker 1: to speak. It's it's really amazing what happens and how

602
00:32:58,920 --> 00:32:59,880
Speaker 1: easy things come to you.

603
00:33:01,440 --> 00:33:04,480
Speaker 3: Yes, I love that, And so what would your daily

604
00:33:04,560 --> 00:33:08,680
Speaker 3: practices be for like mindfulness and obviously you know, making

605
00:33:08,720 --> 00:33:11,560
Speaker 3: sure you're listening to your intuition so you can stay

606
00:33:11,560 --> 00:33:12,200
Speaker 3: in alignment.

607
00:33:12,560 --> 00:33:15,160
Speaker 2: I have quite a big.

608
00:33:17,320 --> 00:33:24,440
Speaker 1: Daily and weekly self development practice journal, I guess, so

609
00:33:24,640 --> 00:33:28,719
Speaker 1: on a Monday morning, I have a coaching session with

610
00:33:28,800 --> 00:33:32,080
Speaker 1: my spiritual coach on a Monday morning, and then Monday

611
00:33:32,160 --> 00:33:34,600
Speaker 1: nights I do breath work every week, which is like

612
00:33:34,640 --> 00:33:38,240
Speaker 1: a one on one breath work session. And then daily

613
00:33:38,560 --> 00:33:42,200
Speaker 1: I do meditation for twenty minutes upon waking, before I

614
00:33:42,240 --> 00:33:46,440
Speaker 1: even leave my bedroom or turn my phone on. And

615
00:33:46,520 --> 00:33:49,840
Speaker 1: I also do dream journaling, which is really incredible to

616
00:33:49,880 --> 00:33:53,480
Speaker 1: be able to understand what our subconscious is trying to

617
00:33:53,520 --> 00:33:58,400
Speaker 1: teach us. So much magic happens in our dreams that

618
00:33:58,960 --> 00:34:01,600
Speaker 1: when we're able to reflect back on them or what

619
00:34:01,600 --> 00:34:03,880
Speaker 1: they're trying to teach us, there's a lot of lessons

620
00:34:03,960 --> 00:34:08,080
Speaker 1: in there. And other than that, I we play games

621
00:34:08,080 --> 00:34:10,600
Speaker 1: with the kids at nighttime Top three bottom three, being

622
00:34:10,640 --> 00:34:12,719
Speaker 1: able to teach them and integrate to them as well,

623
00:34:13,680 --> 00:34:18,520
Speaker 1: gratitude lessons and other than that, that's probably I don't

624
00:34:18,560 --> 00:34:21,200
Speaker 1: watch TV, which might be a big one for mindfulness

625
00:34:21,200 --> 00:34:26,120
Speaker 1: as well. I read one book a week and that's

626
00:34:26,160 --> 00:34:27,240
Speaker 1: my form of entertainment.

627
00:34:29,160 --> 00:34:34,080
Speaker 3: Wow, I know I'm sitting here like, holy crap, this

628
00:34:34,160 --> 00:34:35,440
Speaker 3: woman is a machine.

629
00:34:36,080 --> 00:34:37,160
Speaker 2: I love it.

630
00:34:38,680 --> 00:34:38,879
Speaker 1: Well.

631
00:34:38,920 --> 00:34:41,760
Speaker 3: You can see you can see you like you can feel.

632
00:34:41,760 --> 00:34:44,719
Speaker 3: You're so passionate about it, which I love. So tell

633
00:34:44,800 --> 00:34:47,400
Speaker 3: us more about the dream journaling. Is that just a

634
00:34:47,480 --> 00:34:50,160
Speaker 3: practice of like as soon as you wake jotting down

635
00:34:50,200 --> 00:34:52,880
Speaker 3: what your dream is or so I really.

636
00:34:52,800 --> 00:34:56,200
Speaker 1: Wanted to get into lucid dreaming, which is essentially being

637
00:34:56,239 --> 00:34:58,920
Speaker 1: able to control your dreams or know when you're dreaming,

638
00:34:58,920 --> 00:35:03,239
Speaker 1: but still be able to to go deeper. And I

639
00:35:03,320 --> 00:35:06,160
Speaker 1: started this three years ago and it hasn't been a

640
00:35:07,000 --> 00:35:09,520
Speaker 1: easier or fast like process.

641
00:35:09,880 --> 00:35:12,200
Speaker 2: And it's quite. It's quite.

642
00:35:12,360 --> 00:35:17,040
Speaker 1: It's a real it's a really long practice, and it

643
00:35:17,080 --> 00:35:20,360
Speaker 1: took me about six months to be able to navigate

644
00:35:20,400 --> 00:35:22,839
Speaker 1: whether I was awake asleep and be able to go.

645
00:35:22,840 --> 00:35:23,800
Speaker 2: Deeper into dreams.

646
00:35:24,680 --> 00:35:28,879
Speaker 1: But when it comes to dream journaling, that's the process

647
00:35:29,440 --> 00:35:33,319
Speaker 1: to get started with lucid dreaming, and then after being

648
00:35:33,360 --> 00:35:37,680
Speaker 1: able to really understand my dreams and what it's trying

649
00:35:37,719 --> 00:35:41,440
Speaker 1: to teach me, I've just continued the practice. And so

650
00:35:41,480 --> 00:35:43,560
Speaker 1: some nights I'll actually wake up at two am with

651
00:35:43,640 --> 00:35:46,280
Speaker 1: the most weirdest dream and just write it down quickly,

652
00:35:46,320 --> 00:35:48,080
Speaker 1: and then I'll go back in the morning and read

653
00:35:48,120 --> 00:35:50,759
Speaker 1: it back. And so I do that first thing in

654
00:35:50,800 --> 00:35:54,799
Speaker 1: the morning. Sometimes it will happen after meditation that I'm like, oh,

655
00:35:54,840 --> 00:35:59,360
Speaker 1: my goodness, this happened. And yet it's really really amazing

656
00:35:59,400 --> 00:36:02,560
Speaker 1: for being able to uncover what your subconscious mind has

657
00:36:02,600 --> 00:36:05,000
Speaker 1: there that you're not able to see in your day

658
00:36:05,000 --> 00:36:07,760
Speaker 1: to day life because of kids or work or stress

659
00:36:07,840 --> 00:36:11,120
Speaker 1: or business or other thoughts. And yeah, it's really really

660
00:36:11,160 --> 00:36:12,280
Speaker 1: really powerful.

661
00:36:12,840 --> 00:36:15,839
Speaker 3: So interesting. I'm literally going to look into that after

662
00:36:15,840 --> 00:36:16,520
Speaker 3: this podcast.

663
00:36:16,560 --> 00:36:17,960
Speaker 2: Yeah, it's really cool.

664
00:36:18,160 --> 00:36:21,560
Speaker 3: It's really I love me some like quirky self development stuff.

665
00:36:21,680 --> 00:36:23,799
Speaker 2: Yes, I don't know.

666
00:36:24,000 --> 00:36:26,000
Speaker 1: I don't know if you know much about NLP, but

667
00:36:26,640 --> 00:36:31,600
Speaker 1: NLP is it's neurolinguistic programming and we do timeline therapy

668
00:36:32,200 --> 00:36:37,240
Speaker 1: and essentially we're going back to that first emotional memory

669
00:36:37,280 --> 00:36:40,600
Speaker 1: that we can pull to release trauma or release a

670
00:36:40,640 --> 00:36:44,520
Speaker 1: behavior pattern. And there's so much that we've stored and

671
00:36:44,560 --> 00:36:47,600
Speaker 1: packed away in our brains that we don't even realize

672
00:36:47,640 --> 00:36:50,480
Speaker 1: we're carrying day to day or bringing into relationships or

673
00:36:50,520 --> 00:36:53,919
Speaker 1: friendships or yet it's really really really incredible too.

674
00:36:54,680 --> 00:36:57,040
Speaker 3: So interesting. I'll also have to check that I have

675
00:36:57,239 --> 00:36:59,600
Speaker 3: heard of that, but yeah, I've never looked into it.

676
00:36:59,680 --> 00:37:02,520
Speaker 3: But yeah, I'll have to check that out. But tell

677
00:37:02,600 --> 00:37:06,000
Speaker 3: us about your morning routine. I'm interested now because I

678
00:37:06,040 --> 00:37:10,279
Speaker 3: know all of your mindful practices, yeah practices, sorry, tell

679
00:37:10,320 --> 00:37:12,120
Speaker 3: us about your morning routine.

680
00:37:12,200 --> 00:37:14,280
Speaker 2: So other than my mindful practices.

681
00:37:14,360 --> 00:37:16,400
Speaker 1: So in the morning, I wake up and I just

682
00:37:16,440 --> 00:37:18,399
Speaker 1: had a rule to myself is that I don't check

683
00:37:18,440 --> 00:37:20,640
Speaker 1: my phone until I've done my twenty minutes of meditation

684
00:37:20,800 --> 00:37:26,080
Speaker 1: because I did a Vedic meditation course last year and

685
00:37:26,120 --> 00:37:29,040
Speaker 1: it's yeah, it's supposed to be a practice of twice

686
00:37:29,080 --> 00:37:32,920
Speaker 1: per day twenty minutes. For me, it's twenty minutes in

687
00:37:32,960 --> 00:37:36,080
Speaker 1: the morning, and I rarely get the second twenty minutes

688
00:37:36,120 --> 00:37:39,279
Speaker 1: in during the day. So for me, that's my one

689
00:37:39,360 --> 00:37:42,560
Speaker 1: hundred percent locked in every morning before I leave my bedroom.

690
00:37:43,200 --> 00:37:44,960
Speaker 1: If my daughters are stuck into my room in the

691
00:37:44,960 --> 00:37:47,480
Speaker 1: middle of the night, they know that I'm meditating and

692
00:37:47,520 --> 00:37:51,560
Speaker 1: they don't interrupt me, which is really beautiful. All of

693
00:37:51,600 --> 00:37:54,280
Speaker 1: the kids are very respectful of that. It's really quite

694
00:37:54,360 --> 00:37:55,480
Speaker 1: beautiful to watch.

695
00:37:56,440 --> 00:37:57,800
Speaker 2: I'll wake up, I will.

696
00:37:57,719 --> 00:38:02,399
Speaker 1: Get the kids breakfast organized, and then go either into

697
00:38:02,400 --> 00:38:04,680
Speaker 1: the garage to train or to the gym, depending on

698
00:38:04,719 --> 00:38:08,520
Speaker 1: what's happening throughout the day at the moment. Working from

699
00:38:08,600 --> 00:38:13,120
Speaker 1: home most of the time is trying to juggle appointments

700
00:38:13,160 --> 00:38:15,839
Speaker 1: around what the kids want to do. And we're really

701
00:38:15,840 --> 00:38:19,080
Speaker 1: blessed where we live because they're able to go surfing

702
00:38:19,120 --> 00:38:22,719
Speaker 1: straight out the front of our house and it's a

703
00:38:22,760 --> 00:38:28,200
Speaker 1: really beautiful, cruisy beachside community, so it's really easy.

704
00:38:28,239 --> 00:38:29,279
Speaker 2: For school holidays.

705
00:38:31,120 --> 00:38:34,200
Speaker 1: I work most of the day, organized dinner, and then

706
00:38:34,200 --> 00:38:36,080
Speaker 1: I'm usually in bed by eight thirty. To be honest,

707
00:38:36,120 --> 00:38:38,760
Speaker 1: I don't have that much of a hectic social life,

708
00:38:38,800 --> 00:38:39,680
Speaker 1: but yeah.

709
00:38:39,960 --> 00:38:42,880
Speaker 3: I love it. I'm much the same bit of grammar.

710
00:38:43,080 --> 00:38:46,360
Speaker 3: But that for us, Yeah, and so tell us about

711
00:38:46,520 --> 00:38:49,600
Speaker 3: it's obviously, like I said, you do so much. You

712
00:38:49,680 --> 00:38:52,279
Speaker 3: run businesses, and you know you're on top of your

713
00:38:52,280 --> 00:38:56,080
Speaker 3: health and fitness. How do you balance your business life

714
00:38:56,160 --> 00:38:58,200
Speaker 3: and your family life because you do seem like you

715
00:38:58,239 --> 00:39:00,560
Speaker 3: have it all together, and my.

716
00:39:00,520 --> 00:39:05,000
Speaker 1: Goodness, I did not have it together. No, So twenty

717
00:39:05,880 --> 00:39:08,880
Speaker 1: eighteen for me was a massive year. I ended up

718
00:39:08,920 --> 00:39:14,520
Speaker 1: having a really bad burnout. I had social anxiety, and

719
00:39:15,560 --> 00:39:20,160
Speaker 1: I just worked myself into the ground. I did seven

720
00:39:20,440 --> 00:39:25,600
Speaker 1: years of seven day weeks. I didn't stop. I grinded.

721
00:39:25,960 --> 00:39:32,880
Speaker 1: I glorified the grinding. It was really really unhealthy, but

722
00:39:33,000 --> 00:39:36,040
Speaker 1: it was a glorified unhealthy. It's weird how that kind

723
00:39:36,080 --> 00:39:40,160
Speaker 1: of happens, that the more someone grinds, the better. It

724
00:39:40,200 --> 00:39:45,640
Speaker 1: actually seems on so many different elements. Even when I

725
00:39:45,680 --> 00:39:49,880
Speaker 1: had my twins, I had a Caesar with them, and

726
00:39:49,920 --> 00:39:50,920
Speaker 1: the next day I was.

727
00:39:50,840 --> 00:39:52,840
Speaker 2: Working, I had my laptop out at the hospital.

728
00:39:53,160 --> 00:39:57,520
Speaker 1: I didn't sit back and reflect and be super in

729
00:39:57,560 --> 00:40:00,360
Speaker 1: my newborn bubble or take any time off. I just

730
00:40:00,480 --> 00:40:04,640
Speaker 1: grinded straight back, and that definitely resulted in that burnout.

731
00:40:04,719 --> 00:40:07,520
Speaker 1: And then for me, it was the realization that I

732
00:40:07,520 --> 00:40:09,839
Speaker 1: can't keep doing this forever. I don't want to keep

733
00:40:09,840 --> 00:40:12,120
Speaker 1: doing this forever. And at the moment, I'm simply working

734
00:40:12,160 --> 00:40:15,280
Speaker 1: to work. I wasn't working to live, I wasn't working

735
00:40:15,320 --> 00:40:18,080
Speaker 1: for balance, and there was very little time where I

736
00:40:18,160 --> 00:40:22,880
Speaker 1: was actually having any downtime or any family time. And

737
00:40:22,960 --> 00:40:26,640
Speaker 1: so from that point on, I just really made a

738
00:40:26,640 --> 00:40:29,680
Speaker 1: conscious decision. We moved away from where we were living,

739
00:40:30,120 --> 00:40:33,239
Speaker 1: made a conscious decision to actually set aside days and

740
00:40:33,360 --> 00:40:36,040
Speaker 1: times that's just for me and the family and the

741
00:40:36,120 --> 00:40:40,360
Speaker 1: kids and just really really really making big changes in

742
00:40:40,400 --> 00:40:43,560
Speaker 1: my life. I am definitely not going to say that

743
00:40:43,680 --> 00:40:46,560
Speaker 1: I have perfected the work life balance, because I do

744
00:40:46,600 --> 00:40:49,520
Speaker 1: not think I'm there yet, but it's a constant practice

745
00:40:50,000 --> 00:40:52,319
Speaker 1: of me just trying to pull back from work a

746
00:40:52,320 --> 00:40:53,759
Speaker 1: little bit more and more and more.

747
00:40:56,080 --> 00:40:57,960
Speaker 3: Well, yeah, no, I love that, and thank you for

748
00:40:58,000 --> 00:41:01,400
Speaker 3: being transparent about that. And I think it is important

749
00:41:01,400 --> 00:41:04,480
Speaker 3: to say, like, as much as you know you do,

750
00:41:05,320 --> 00:41:08,840
Speaker 3: you're very conscious about having that time there. It's not

751
00:41:09,040 --> 00:41:11,960
Speaker 3: like everything's perfect all the time. Like I'm sure you know,

752
00:41:12,080 --> 00:41:14,759
Speaker 3: things come up and that's a oh god no.

753
00:41:14,920 --> 00:41:17,040
Speaker 1: And I definitely try and put that out there on

754
00:41:17,080 --> 00:41:20,200
Speaker 1: my social media platforms as well, that like, my life

755
00:41:20,280 --> 00:41:22,680
Speaker 1: is so far from perfect and I never want anyone

756
00:41:22,680 --> 00:41:24,400
Speaker 1: to put me on a pedestal or think that my

757
00:41:24,440 --> 00:41:27,480
Speaker 1: life is perfect, because I often see that with women.

758
00:41:27,760 --> 00:41:30,160
Speaker 2: There's this tall poppy syndrome in Australia.

759
00:41:30,360 --> 00:41:33,759
Speaker 1: It's probably worldwide, but as soon as we put a

760
00:41:33,800 --> 00:41:36,520
Speaker 1: woman on a pedestal or think that she's a role model,

761
00:41:36,600 --> 00:41:38,799
Speaker 1: we all try and tear her down. And we see

762
00:41:38,840 --> 00:41:42,759
Speaker 1: it happen so often within the Australian media, and I

763
00:41:42,920 --> 00:41:45,440
Speaker 1: just never want to be the target of somebody thinking

764
00:41:45,440 --> 00:41:48,920
Speaker 1: that I'm perfect and proving me wrong because I'm definitely

765
00:41:48,960 --> 00:41:49,600
Speaker 1: not perfect.

766
00:41:51,680 --> 00:41:54,120
Speaker 3: Yes, I definitely like I agree with you about that

767
00:41:54,160 --> 00:41:57,160
Speaker 3: being more of an Australian thing, but yeah, that is

768
00:41:57,200 --> 00:42:00,440
Speaker 3: so true. But it is like it's important to be

769
00:42:00,719 --> 00:42:04,440
Speaker 3: open about you know, as much as you obviously you know,

770
00:42:04,600 --> 00:42:06,759
Speaker 3: do plan. You're writing your diary on a Sunday and

771
00:42:06,800 --> 00:42:09,839
Speaker 3: you're making sure you're trying to spend that conscious time

772
00:42:09,880 --> 00:42:12,360
Speaker 3: with you know, your partner and children. It's not like

773
00:42:12,400 --> 00:42:17,120
Speaker 3: it happens all the time. Yeah, bit Sophie, you have,

774
00:42:17,360 --> 00:42:20,560
Speaker 3: you know, achieved so much. You've got so much going on.

775
00:42:20,880 --> 00:42:23,719
Speaker 3: We love to see it. But please tell us what

776
00:42:23,840 --> 00:42:24,640
Speaker 3: is next for you?

777
00:42:25,400 --> 00:42:35,040
Speaker 2: Oh so I've just signed with More Balance, More Balance.

778
00:42:35,160 --> 00:42:37,200
Speaker 2: I just signed with Rebox.

779
00:42:37,280 --> 00:42:40,319
Speaker 3: So I'm I did see that congratulation.

780
00:42:40,800 --> 00:42:41,359
Speaker 2: Thank you.

781
00:42:41,680 --> 00:42:45,480
Speaker 1: I yeah, I'm still just pinching myself about it, to

782
00:42:45,520 --> 00:42:48,279
Speaker 1: be honest. It's a bit of a surreal moment for me.

783
00:42:48,680 --> 00:42:50,600
Speaker 1: I actually thought it was a prank when they first

784
00:42:50,600 --> 00:42:55,880
Speaker 1: did the interview. But this is really really massive for

785
00:42:56,000 --> 00:42:59,600
Speaker 1: me in regards to just being more aligned and being

786
00:42:59,640 --> 00:43:02,560
Speaker 1: able to to open myself up even further to more

787
00:43:02,600 --> 00:43:06,120
Speaker 1: women and be able to educate, which is my whole

788
00:43:06,400 --> 00:43:08,839
Speaker 1: reason for the body and my health and fitness up

789
00:43:08,840 --> 00:43:12,120
Speaker 1: in community is just I really want to educate women.

790
00:43:12,239 --> 00:43:14,600
Speaker 1: I don't want women to ever land on my page

791
00:43:14,640 --> 00:43:17,520
Speaker 1: and not understand something or walk away without being able

792
00:43:17,560 --> 00:43:21,040
Speaker 1: to know exactly what they're looking for or came there for.

793
00:43:21,360 --> 00:43:23,719
Speaker 1: So yeah, rebox a massive thing for me this year.

794
00:43:23,880 --> 00:43:28,040
Speaker 1: I also have my Flourish and Fulfilled Women's Empowerment and

795
00:43:28,160 --> 00:43:31,920
Speaker 1: NLP courses, which I'm really passionate about, and I feel

796
00:43:31,960 --> 00:43:35,920
Speaker 1: like in those moments of doing my online courses, I

797
00:43:36,080 --> 00:43:39,800
Speaker 1: sit there and just it's really is pitch me moments

798
00:43:39,800 --> 00:43:43,480
Speaker 1: of being able to sit in pure alignment of doing

799
00:43:43,560 --> 00:43:46,600
Speaker 1: something that I would do without assent, going into my

800
00:43:46,719 --> 00:43:49,040
Speaker 1: bank and being able to get paid for it. So

801
00:43:49,080 --> 00:43:51,920
Speaker 1: it's really beautiful for me to be able to utilize

802
00:43:51,920 --> 00:43:53,839
Speaker 1: that and be able to help people more as well

803
00:43:53,880 --> 00:43:56,240
Speaker 1: with well being, not just the health and fitness elements.

804
00:43:57,080 --> 00:43:59,640
Speaker 3: I know, I really love that. You know, you've branched

805
00:43:59,640 --> 00:44:03,680
Speaker 3: down and we've really seen your brand evolve in such

806
00:44:03,880 --> 00:44:06,399
Speaker 3: like a very unique but like you said this, very

807
00:44:06,480 --> 00:44:09,520
Speaker 3: like holistic you know, health and fitness then going into

808
00:44:09,600 --> 00:44:14,040
Speaker 3: well being too so exciting stuff to come. Sorry, you

809
00:44:14,040 --> 00:44:17,759
Speaker 3: guys might hear my dogs stirring a little bit. A

810
00:44:17,760 --> 00:44:21,600
Speaker 3: bit to finish off the interview for my girl gang

811
00:44:21,600 --> 00:44:25,080
Speaker 3: who love a bit of inspiration and motivation. What is

812
00:44:25,200 --> 00:44:28,080
Speaker 3: the best piece of advice you've ever received and you

813
00:44:28,120 --> 00:44:29,160
Speaker 3: want to pass on to us?

814
00:44:29,400 --> 00:44:34,879
Speaker 1: Oh? Okay, I think it'd probably be that every bit

815
00:44:34,960 --> 00:44:38,880
Speaker 1: of conflict or anxiety that is presenting in your life

816
00:44:39,000 --> 00:44:43,000
Speaker 1: or wherever you are most hesitant to lean into, is

817
00:44:43,040 --> 00:44:46,400
Speaker 1: probably where you're not free and should lean into. So

818
00:44:46,440 --> 00:44:50,600
Speaker 1: we always look at anxiety or conflict or issues as

819
00:44:50,680 --> 00:44:55,000
Speaker 1: a negative, but they're so so positive because they actually

820
00:44:55,440 --> 00:44:58,480
Speaker 1: hold the biggest lessons so that we're able to move forward.

821
00:44:59,080 --> 00:45:02,640
Speaker 3: Ah that I've never heard of that. And oh, thank

822
00:45:02,680 --> 00:45:05,480
Speaker 3: you so much, Thank you so much for bringing so

823
00:45:05,640 --> 00:45:10,359
Speaker 3: much knowledge and positivity and motivation to the podcast. Can

824
00:45:10,400 --> 00:45:13,520
Speaker 3: you let of course? Can you let everyone know where

825
00:45:13,520 --> 00:45:15,520
Speaker 3: they can find you? And I'll make sure I pop

826
00:45:15,600 --> 00:45:16,720
Speaker 3: some links in the show notes.

827
00:45:17,200 --> 00:45:22,400
Speaker 1: My Instagram's probably the best or easiest way. However, my

828
00:45:22,480 --> 00:45:24,960
Speaker 1: last name is cli hype to spell so Yeah, Sophie

829
00:45:25,000 --> 00:45:28,200
Speaker 1: underscore Gwittolin so g U I d L I N.

830
00:45:28,600 --> 00:45:31,080
Speaker 3: Amazing and I will make sure I link that guys bitt,

831
00:45:31,080 --> 00:45:33,000
Speaker 3: thank you so much for being on the show, Sophie,

832
00:45:33,040 --> 00:45:36,160
Speaker 3: thanks for having me. Thank you for listening for another

833
00:45:36,440 --> 00:45:40,200
Speaker 3: rn C episode. I really appreciate taking the time to

834
00:45:40,320 --> 00:45:42,879
Speaker 3: be here with me, and also for taking the time

835
00:45:42,960 --> 00:45:46,879
Speaker 3: for yourself. If you found this episode helpful, it would

836
00:45:46,880 --> 00:45:49,760
Speaker 3: be so amazing if you shared it on your stories

837
00:45:49,840 --> 00:45:52,320
Speaker 3: and tagged us, or simply just send it on to

838
00:45:52,400 --> 00:45:56,080
Speaker 3: a girlfriend or family member who would benefit from listening.

839
00:45:56,760 --> 00:45:59,640
Speaker 3: We are an independent podcast run by me and my

840
00:45:59,760 --> 00:46:02,759
Speaker 3: mai podcast managers, so it would mean the world to

841
00:46:02,880 --> 00:46:07,000
Speaker 3: us if you left a review on the Apple podcast app. Also,

842
00:46:07,120 --> 00:46:10,160
Speaker 3: if you're vibing this podcast and the concepts we're chatting

843
00:46:10,200 --> 00:46:14,560
Speaker 3: about and your craving community, please come and join us

844
00:46:14,600 --> 00:46:18,640
Speaker 3: over at the RNC podcast community Facebook group. Just search

845
00:46:18,880 --> 00:46:23,279
Speaker 3: Rise and Conquer podcast community on Facebook and I will

846
00:46:23,320 --> 00:46:25,919
Speaker 3: be in there to chat to you until next time.