WEBVTT - Exercising Through Winter. Boosting Protein Intake. Reviewing the Pitango Free Range Chicken & Vegetable Soup. Chocolate Milk After Exercise? 0:00:00.720 --> 0:00:03.200 As a temperature start to drop. Have you noticed any 0:00:03.320 --> 0:00:06.320 changes in your exercise habits over the past few weeks. 0:00:06.360 --> 0:00:09.080 Both Susie and I have noticed that our clients are 0:00:09.160 --> 0:00:11.760 moving a whole lot less. So today we're going to 0:00:11.800 --> 0:00:14.440 share our best tips and tricks on ways to keep 0:00:14.480 --> 0:00:18.400 your exercise on track no matter what the weather is doing. Hi, 0:00:18.440 --> 0:00:21.599 I'm leanne Ward and I'm Tizzy Borrow, and together we 0:00:21.640 --> 0:00:24.439 bring you The Nutrition Couch, the weekly podcast that gives 0:00:24.440 --> 0:00:26.400 you up to date on everything that you need to 0:00:26.440 --> 0:00:29.240 know in the world of nutrition as well as exercise. 0:00:29.280 --> 0:00:32.159 Today we chat the easy ways to boost your protein 0:00:32.320 --> 0:00:35.559 intake and how HU meansabilism will benefit. We also have 0:00:35.640 --> 0:00:38.560 a lovely soupmarket soup that fits with the cooler weather 0:00:38.680 --> 0:00:40.960 that we are giving top marks two. And our listener 0:00:41.040 --> 0:00:45.520 question is all about an old favorite chocolate milk exercise. 0:00:46.080 --> 0:00:48.559 So to kick us off, Susie, we are chatting all 0:00:48.640 --> 0:00:51.520 things winter and exercise. And it hasn't so much lately 0:00:51.560 --> 0:00:54.120 been raining in Brisbane, but I've heard Sydney has been very, 0:00:54.480 --> 0:00:57.000 very very wet and cold recently, so I imagine a 0:00:57.040 --> 0:00:59.760 lot of people aren't getting there frequent walking in How's 0:00:59.800 --> 0:01:01.520 yours I know you're a big walk out. How's yours 0:01:01.520 --> 0:01:02.040 going lately? 0:01:02.800 --> 0:01:05.840 Oh, I'm pretty determined to get out, even though unless 0:01:05.880 --> 0:01:08.920 it's torrential, I'll still go. And what I find with rain, 0:01:08.959 --> 0:01:10.280 and this is why I wanted to talk about this 0:01:10.520 --> 0:01:13.440 at the moment, coming into sort of those few months 0:01:13.440 --> 0:01:15.560 of the year where the temperatures really do drop, particularly 0:01:15.560 --> 0:01:19.920 if you're down south, is very Just say, there's seven 0:01:20.000 --> 0:01:21.880 days of the week and it's raining, and it has 0:01:21.920 --> 0:01:24.160 indeed been raining in Sydney for about a week and 0:01:24.200 --> 0:01:27.320 it's supposed to rain for another week and I know 0:01:27.400 --> 0:01:30.120 that I'm pretty sure that's the case in Victoria as well. 0:01:31.120 --> 0:01:33.720 But there's probably one day out of those that I 0:01:33.760 --> 0:01:36.800 didn't get out and do a walk outside because it 0:01:36.920 --> 0:01:41.080 was really torrential. It was very difficult to go. But 0:01:41.240 --> 0:01:43.600 what I find on the whole is my clients don't 0:01:43.600 --> 0:01:45.600 go at all. And that was why I wanted to 0:01:45.640 --> 0:01:49.680 talk about it, because that's a real mindset shift around movement, 0:01:49.840 --> 0:01:54.200 because whether it's temperature or whether it's rain or even wind. 0:01:54.200 --> 0:01:55.960 I actually think wind is worse than rain because you 0:01:55.960 --> 0:01:58.400 can put a hat on, you can put rain protective gear. 0:01:58.880 --> 0:02:01.080 If you've got an old perish use like again, unless 0:02:01.080 --> 0:02:04.160 it's dangerous where there's lightning and things in you know, 0:02:04.240 --> 0:02:06.240 light sprinkles here and then stop and start, which is 0:02:06.280 --> 0:02:08.920 certainly how it's been in Sydney. You know, it's like today, 0:02:09.120 --> 0:02:11.799 it's meant to rain later and it might have drizzled 0:02:11.840 --> 0:02:14.119 a little bit, but really it's been pretty clear most 0:02:14.120 --> 0:02:14.519 of the day. 0:02:14.639 --> 0:02:16.480 So to me, there's no reason not to exercise. 0:02:16.520 --> 0:02:19.400 But for some reason, I find clients in general, as 0:02:19.400 --> 0:02:21.520 soon as it's a bit colder, as soon as it's 0:02:21.560 --> 0:02:24.040 a bit drizzly, as soon as it's a bit windy, 0:02:24.080 --> 0:02:27.920 everything outside stops. So the reason I wanted to discuss 0:02:27.960 --> 0:02:31.560 it was that I think it's really worth spending time 0:02:32.560 --> 0:02:35.839 considering what your exercise program's going to look like over 0:02:35.840 --> 0:02:39.600 the next two three four months, particularly if your exercise 0:02:39.639 --> 0:02:41.600 of choice is walking. So I have a lot of 0:02:41.639 --> 0:02:46.200 clients who may do pilates, but there are other exercises walking, 0:02:46.480 --> 0:02:49.360 which means where are victim then of the weather of 0:02:49.400 --> 0:02:51.480 the shorter days, Because of course it's often not safe 0:02:51.480 --> 0:02:54.120 for women to be walking on their own even early 0:02:54.200 --> 0:02:57.280 morning when it's still dark or after about six o'clock, 0:02:57.320 --> 0:02:59.800 which can really be limiting if you work long hours 0:03:00.480 --> 0:03:02.360 or have a reasonably long commute, and let's be honest, 0:03:02.360 --> 0:03:05.600 that's most of us in modern life, and so you're 0:03:05.600 --> 0:03:08.119 setting yourself up to fail if you think that you're 0:03:08.120 --> 0:03:11.720 going to get through winter and maintain your training and movement, 0:03:11.800 --> 0:03:14.320 and if specifically your goal is weight loss, it's going 0:03:14.360 --> 0:03:17.040 to be very, very difficult because there's first of all, 0:03:17.080 --> 0:03:19.920 of course, the requirement to move each day, the human 0:03:19.960 --> 0:03:22.760 bodies program to move modern life, we don't move a 0:03:22.800 --> 0:03:26.360 lot because we tend to use transport right to the door, 0:03:26.720 --> 0:03:29.040 we drive right to the doorway of things. We walk 0:03:29.040 --> 0:03:31.000 as minle as possible, and many of us have got 0:03:31.040 --> 0:03:34.560 their jobs long hours. So if you're not reaching six, eight, 0:03:34.639 --> 0:03:37.080 ten thousand steps just from movement each day, things are 0:03:37.120 --> 0:03:39.120 going to be pretty difficult. And that's not even exercise. 0:03:39.240 --> 0:03:42.720 Exercise is then significantly increasing heart rate. So you've really 0:03:42.760 --> 0:03:44.920 got to think to yourself and be honest with yourself 0:03:44.960 --> 0:03:47.440 about what are you going to do Because it's probably 0:03:47.480 --> 0:03:49.240 going to be cold, it's probably going to be wet 0:03:49.240 --> 0:03:50.640 some of the time, it's going to be dark, so 0:03:50.640 --> 0:03:52.760 you're not going to get your walk in probably half, 0:03:52.800 --> 0:03:55.400 if not less than what you're used to doing so. 0:03:55.720 --> 0:03:58.000 A few ideas or tricks and tips. 0:03:57.760 --> 0:04:00.600 I've had from clients recently that prompted me to bring 0:04:00.600 --> 0:04:02.360 this up as a topic of discussion, and I'm sure 0:04:02.360 --> 0:04:05.160 you'll have others lean given your climate slightly different. Again, 0:04:06.080 --> 0:04:07.720 the first thing I have a lot of success with 0:04:07.880 --> 0:04:11.160 is hiring an exercise bike. Now, the reason for the 0:04:11.280 --> 0:04:14.280 hire is that how many people do you know by 0:04:14.320 --> 0:04:16.280 exercise equipment and don't use it. I can't tell you 0:04:16.279 --> 0:04:18.520 how many of my clients I'll say, oh, do you 0:04:18.560 --> 0:04:21.280 have any access to exercise equipment, and they'll say, I've 0:04:21.279 --> 0:04:25.000 got a treadmill. It just doesn't come up and it's 0:04:25.040 --> 0:04:27.479 certainly not their use. So for those of you who 0:04:27.480 --> 0:04:29.520 do have equipment, come on like it's time to get 0:04:29.520 --> 0:04:31.800 it out. And basically it's got to be in an 0:04:31.800 --> 0:04:33.680 easy position in the house. If it's down the back 0:04:33.760 --> 0:04:35.320 shed on your own in the coll you're not going 0:04:35.400 --> 0:04:37.320 to use it. So this is where the odysty really 0:04:37.680 --> 0:04:40.279 is important at this time of the year. But I 0:04:40.320 --> 0:04:43.120 suggest that a bike higher and I had great success 0:04:43.120 --> 0:04:43.920 with two of my clients. 0:04:43.960 --> 0:04:44.359 One is a. 0:04:44.360 --> 0:04:48.640 Lawyer who works very very long hours and generally finishes 0:04:48.760 --> 0:04:50.760 very late, and that's something that just isn't going to 0:04:50.839 --> 0:04:54.039 change anytime soon, given her career and the demands of that. 0:04:54.279 --> 0:04:56.799 And then I've also got a client who's got gestational 0:04:56.839 --> 0:05:00.360 diabetes and she is finding it so helpful to just 0:05:00.400 --> 0:05:02.560 hop on that bike. So the three, five, seven, ten 0:05:02.600 --> 0:05:04.800 minutes after a meal. She doesn't want to walk too 0:05:04.839 --> 0:05:06.840 much because she doesn't want to induce early labor because 0:05:06.839 --> 0:05:09.560 she's heavy, and so a bike is perfect because it's 0:05:09.600 --> 0:05:12.560 perfect to flush out glucose after eating. It doesn't put 0:05:12.600 --> 0:05:15.200 any pressure on her body, and she's stead of doing 0:05:15.240 --> 0:05:17.280 up to forty five minutes a day without even noticing 0:05:17.320 --> 0:05:19.880 because she just pops on, puts a show on her iPad, 0:05:19.880 --> 0:05:22.960 and off she goes. And in terms of costs, hiring 0:05:23.040 --> 0:05:25.960 is relatively and expensive. You get it delivered, you get 0:05:26.000 --> 0:05:28.280 taken right into your home. It doesn't occupy a huge 0:05:28.279 --> 0:05:31.640 amount of space. Don't go and buy that Audi manual 0:05:31.680 --> 0:05:33.520 bike that hurts when you sit on it. 0:05:33.520 --> 0:05:35.680 It's got to be comfortable, because you won't do it. 0:05:35.760 --> 0:05:38.640 You know they're not comfortable, they hurt, they're hard. If 0:05:38.640 --> 0:05:40.839 you're not overly fit and not a natural exercise, and 0:05:40.839 --> 0:05:42.400 you won't do it, So you're better to pay a 0:05:42.440 --> 0:05:45.240 bit more, get an electronic one. Often gyms have got 0:05:45.240 --> 0:05:47.640 great sales because they're closing down, or you can get 0:05:47.680 --> 0:05:50.120 great deals on Facebook Marketplace because all the other people 0:05:50.160 --> 0:05:51.920 have bought them and never use them and finally getting 0:05:51.960 --> 0:05:54.360 rid of them. But it's less offensive in terms of 0:05:54.480 --> 0:05:57.240 space and energy, and you can get a good workout 0:05:57.240 --> 0:05:59.560 in five ten minutes, even just after a meal. So 0:05:59.640 --> 0:06:02.840 I think it very functional piece of equipment. Now, sure, 0:06:02.960 --> 0:06:05.000 if you've got room and want to invest in a treadmill, 0:06:05.040 --> 0:06:08.680 but they're expensively and good ones are huge. They take 0:06:08.760 --> 0:06:10.520 up a huge amount of space and time. They don't 0:06:10.520 --> 0:06:12.320 fit in most people's homes. But if you do have 0:06:12.360 --> 0:06:14.440 one or access to one, because that's the other thing, 0:06:14.480 --> 0:06:16.800 if you live in an apartment block or have access 0:06:16.800 --> 0:06:18.680 to a gym through work, just go and walk on 0:06:18.720 --> 0:06:20.640 the treadmill. You don't have to go and do a 0:06:20.720 --> 0:06:23.040 high intensity workout for two hours. You can just walk 0:06:23.080 --> 0:06:25.640 for twenty thirty minutes to get that movement in, and 0:06:25.680 --> 0:06:27.760 you can do a work call on the phone, you 0:06:27.800 --> 0:06:31.120 can play your favorite show and just get your movement. 0:06:31.240 --> 0:06:34.560 So that may be a strategy, but things like cross 0:06:34.640 --> 0:06:37.600 trainers and rowers, you just can't do them for long enough, 0:06:37.640 --> 0:06:40.839 and they're boring. You can't watch TV. Really, they occupy 0:06:40.880 --> 0:06:42.240 a huge amount of space. You're not going to get 0:06:42.240 --> 0:06:44.720 as efficient a workouts. That's my go to, which is 0:06:44.839 --> 0:06:48.080 hiring exercise bike. Or it may be time to take 0:06:48.160 --> 0:06:50.360 up a short term gym membership, again where you haven't 0:06:50.360 --> 0:06:53.520 committed hundreds and hundreds of dollars, but in which you 0:06:53.560 --> 0:06:55.719 can just go and use the equipment briefly. Because a 0:06:55.760 --> 0:06:58.360 lot of us are pre programmed to believe you have 0:06:58.400 --> 0:07:00.440 to do an hour of high intensity exit decides to 0:07:00.480 --> 0:07:02.880 get the results, which is not true. You can go 0:07:02.880 --> 0:07:04.719 and do twenty minutes before you pick up the kids 0:07:04.760 --> 0:07:06.840 on the way. You can do ten to fifteen minutes 0:07:06.880 --> 0:07:09.240 after dinner just to move and flush the gluppost through 0:07:09.279 --> 0:07:11.920 the bloodstream. But again, doing it at more of a 0:07:11.920 --> 0:07:15.120 flexible gym membership might be much more a reasonable option, 0:07:15.760 --> 0:07:17.760 so that if you do have half an hour and 0:07:17.760 --> 0:07:20.240 a Sunday, or you finish work a bit early, whatever 0:07:20.280 --> 0:07:22.280 it is, it's accessible. And that's why I have a 0:07:22.280 --> 0:07:24.720 gym membership, not because I love the gym. For the 0:07:24.760 --> 0:07:26.560 last week when it has been raining a lot in Sydney, 0:07:26.600 --> 0:07:28.880 I've just been going after dropping the kids. Rather than 0:07:28.920 --> 0:07:31.440 going up to do a run outside the bush, I've 0:07:31.480 --> 0:07:33.560 just been going and walking on the treadmill because then 0:07:33.560 --> 0:07:36.080 it gets my steps. I do calls or some admin 0:07:36.160 --> 0:07:38.760 or Instagram while I'm doing it, and it's just a 0:07:38.800 --> 0:07:40.960 functional reason. And I think it costs me like twenty 0:07:40.960 --> 0:07:43.080 dollars a week. I think it's like anytime one of 0:07:43.120 --> 0:07:45.960 those ones. So I want you to have that conversation 0:07:46.040 --> 0:07:48.560 with yourself, not you know. 0:07:48.920 --> 0:07:50.520 What, should I need to exercise more? 0:07:50.560 --> 0:07:53.560 How are you going to ensure you exercise given temperature, 0:07:53.760 --> 0:07:56.960 weather and short days for the next three to four months. 0:07:57.320 --> 0:07:58.040 I'm certainly like you. 0:07:58.080 --> 0:07:59.680 And I've got a lovely client at the moment down 0:07:59.720 --> 0:08:02.240 south in Victoria and it's quite cough downe there, and 0:08:02.280 --> 0:08:04.240 it's been raining quite a lot, and she has taken 0:08:04.280 --> 0:08:06.200 up a gym membership about a month ago and she's 0:08:06.200 --> 0:08:07.960 really enjoying herself. We got to start up with a 0:08:08.000 --> 0:08:10.320 pet to start with, just to make sure her form 0:08:10.400 --> 0:08:12.480 and the things that she's doing are correct. You know, 0:08:12.480 --> 0:08:14.000 the last thing we want to do is an injury. 0:08:14.120 --> 0:08:16.160 So she does a mix of some strength training and 0:08:16.160 --> 0:08:18.560 then some walking on the treadmill and she's very likely 0:08:18.560 --> 0:08:20.600 going to do that till spring hits because it's only 0:08:20.600 --> 0:08:22.440 going to get cold, it's only going to get darker, 0:08:22.680 --> 0:08:25.000 and that for her is very very easy something that 0:08:25.040 --> 0:08:27.400 she can do, and she generally wakes up on exercises 0:08:27.440 --> 0:08:29.240 at that time anyway. But like you said, it is 0:08:29.320 --> 0:08:31.760 just a little bit more, you know, potentially safer for 0:08:31.800 --> 0:08:33.960 some women to not be exercising in the dark. But 0:08:34.080 --> 0:08:36.880 also it's a lot more comfortable when it's not freezing 0:08:36.880 --> 0:08:39.240 cold and raining outside, So that is a great option. 0:08:39.720 --> 0:08:42.240 Saying that you mentioned the treadmills, I had another client 0:08:42.280 --> 0:08:45.120 who got one of those walking treadmills, she's said, with 0:08:45.120 --> 0:08:47.640 a link on Amazon, and it was only like, oh, 0:08:47.760 --> 0:08:49.560 I want to say, like six hundred dollars, Like I know, 0:08:49.600 --> 0:08:51.240 this sounds like a lot of money, and I appreciate 0:08:51.280 --> 0:08:54.040 it is, but in terms of treadmills, it's actually quite 0:08:54.080 --> 0:08:56.800 an affordable type of treadmill. She puts her laptop up there, 0:08:56.840 --> 0:08:58.839 she listens, like if she's got like a team meeting 0:08:58.880 --> 0:09:01.440 that she doesn't have to actively say too much on. 0:09:01.720 --> 0:09:03.840 She pops her headphones in and just listens while she's 0:09:03.840 --> 0:09:05.839 doing some steps on the treadmill and if anyone calls 0:09:05.880 --> 0:09:07.920 on it at ad comments, she just kind of steps 0:09:07.960 --> 0:09:09.560 to the side and you know, we'll talk, and then 0:09:09.640 --> 0:09:11.480 kind of gets back on again. She's not running, she's 0:09:11.520 --> 0:09:14.720 not panting and sweating, but she's just actively getting some 0:09:14.760 --> 0:09:17.000 steps up, which is really important at this time of year. 0:09:17.480 --> 0:09:19.520 And I think Susie I mentioned once I got the 0:09:19.520 --> 0:09:22.000 clearance from my OBI around that six to eight week 0:09:22.400 --> 0:09:25.440 after I had Tilly, I actually hired an assault bike 0:09:25.520 --> 0:09:27.719 offlines on AsSalt Bike. I think they also call them 0:09:27.720 --> 0:09:31.079 air bikes. They're similar to stationary bikes, but they're just 0:09:31.600 --> 0:09:33.719 I find them so much harder. They're insane, like the 0:09:34.320 --> 0:09:36.560 because it's a full body, arm and a leg workout 0:09:36.600 --> 0:09:38.000 at once, and then the bike I think they called 0:09:38.040 --> 0:09:40.080 an air bike because they pumped through the air. Just 0:09:40.160 --> 0:09:43.640 the amount of effort is I think ten times harder 0:09:43.640 --> 0:09:45.720 than a stationary bike. So if you have a large 0:09:45.720 --> 0:09:47.720 amount of weight to lose and you're not someone that's 0:09:47.760 --> 0:09:50.320 regularly into fitness, a stationary bike or just a statin 0:09:50.480 --> 0:09:53.000 treadmill can be great. But if you are somebody with 0:09:53.120 --> 0:09:55.480 quite a good level of fitness that just doesn't like 0:09:55.559 --> 0:09:57.440 the cold or doesn't want to be out in the rain, 0:09:57.559 --> 0:10:00.319 or doesn't you know enjoy exercising in winter. I think 0:10:00.320 --> 0:10:02.040 you're not going to get too much benefit from a 0:10:02.040 --> 0:10:04.480 stationary bike, if I'm being honest, I think you're probably 0:10:04.600 --> 0:10:08.199 going to get a better benefit in terms of calorie burn, movement, 0:10:08.360 --> 0:10:12.160 heart rate, increases, overall sort of metabolic benefits from using 0:10:12.200 --> 0:10:14.880 something like an assault bike and starting off, Susie, I 0:10:14.920 --> 0:10:17.040 would do thirty seconds, then have a minute and a 0:10:17.080 --> 0:10:19.080 half off, thirty seconds on a minute and a half off. 0:10:19.120 --> 0:10:20.920 I did ten minutes of that and I was wrecked. 0:10:20.920 --> 0:10:23.600 My legs were like jelly like. It was so hard. 0:10:23.920 --> 0:10:26.000 And then as I got stronger and fitter and faster 0:10:26.040 --> 0:10:27.600 and built up from there, I think I heard it 0:10:27.640 --> 0:10:29.600 for a good few months. I was doing a minute 0:10:29.640 --> 0:10:31.680 on a minute off for ten to fifteen minutes on 0:10:31.720 --> 0:10:33.800 a really good day, twenty minutes, but not a lot 0:10:33.840 --> 0:10:36.040 if the kids hadn't slept very well. And I remember 0:10:36.080 --> 0:10:38.800 looking online and there were quite a few companies themselves 0:10:38.800 --> 0:10:41.280 that hired them, But I remember I chose a guy 0:10:41.320 --> 0:10:44.000 of Facebook marketplace, and he I think him and his 0:10:44.040 --> 0:10:46.120 wife had bought a whole bunch of equipment in COVID 0:10:46.120 --> 0:10:47.840 and they just didn't use it anymore and they were 0:10:47.840 --> 0:10:51.040 traveling for work. So I rented his bike for I 0:10:51.080 --> 0:10:53.600 honestly think it was like fifteen dollars a week or something, 0:10:53.600 --> 0:10:55.600 and I think he charged me twenty bucks to drop 0:10:55.600 --> 0:10:57.160 it off. He's like, you can come collect it for free, 0:10:57.160 --> 0:10:58.720 and I was like, I don't have a trailer. So 0:10:58.800 --> 0:11:00.400 he dropped it off. He like, carry it up with 0:11:00.400 --> 0:11:02.120 my husband up into the you know, we put on 0:11:02.120 --> 0:11:04.520 the pool deck and it was great, Like it was wonderful, 0:11:04.520 --> 0:11:07.000 and it was so cost effective. I didn't have to 0:11:07.080 --> 0:11:08.680 leave the house. I could just do ten minutes. If 0:11:08.720 --> 0:11:10.600 the kids were asleep, I put the baby monitor next 0:11:10.600 --> 0:11:12.440 to me, like I didn't have to go anywhere. It 0:11:12.480 --> 0:11:14.960 was a really really effective way for me to train 0:11:15.040 --> 0:11:16.920 in those early post part of months. It got my 0:11:17.000 --> 0:11:19.400 heart rate up. I could go as easily or as 0:11:19.440 --> 0:11:21.560 hard as what I wanted or you know, felt like 0:11:21.600 --> 0:11:23.559 on the day. So I'm a massive fan of hiring 0:11:23.600 --> 0:11:25.320 equipment because I think you're right. I think a lot 0:11:25.320 --> 0:11:27.480 of people are put off by the expense of buying 0:11:27.520 --> 0:11:29.360 one of those bikes out right, which can be well 0:11:29.360 --> 0:11:31.640 over one thousand dollars, And how much are we really 0:11:31.640 --> 0:11:33.600 going to use it. Like if you hire one and 0:11:33.640 --> 0:11:36.040 you're using it regularly for three to six months, yes, 0:11:36.200 --> 0:11:39.760 then look into potentially actually buying one and investing in one. 0:11:39.800 --> 0:11:42.080 But I think the large majority office only really use 0:11:42.160 --> 0:11:43.959 them for you know, a few months of the year, 0:11:44.000 --> 0:11:47.000 and at best I think you know the intentions there, 0:11:47.040 --> 0:11:48.679 but we actually don't use it as much as what 0:11:48.679 --> 0:11:50.920 we think. And so sometimes it's a little bit of 0:11:50.960 --> 0:11:54.839 a remotivation to have the weekly subscription that you're paying 0:11:54.840 --> 0:11:56.280 because you see it come out of your account and 0:11:56.320 --> 0:11:58.120 you think, oh, I should be using that, almost like 0:11:58.160 --> 0:12:01.400 a gym membership, Whereas if you buy outright, you kind 0:12:01.400 --> 0:12:03.400 of buy that right forget about it, and then the 0:12:03.480 --> 0:12:05.840 motivation is kind of gone to be using that regularly. 0:12:05.880 --> 0:12:06.880 That's what I feel anyway. 0:12:07.480 --> 0:12:08.960 Well, all I can say is that I saw that 0:12:09.000 --> 0:12:11.560 result and it looked like a piece of like army equipment, 0:12:11.640 --> 0:12:12.680 and it was like hardcore. 0:12:12.760 --> 0:12:14.319 I was like a hard know on that, like let 0:12:14.320 --> 0:12:16.400 me lean leanne. 0:12:16.120 --> 0:12:18.520 Trains like a machine people, And I know that a 0:12:18.520 --> 0:12:20.960 lot of us listening are not at that level, so 0:12:21.000 --> 0:12:21.720 don't listen to her. 0:12:21.800 --> 0:12:24.079 It was like a brutal piece of equipment, like you 0:12:24.120 --> 0:12:26.040 would just feel like you're dying going on that. 0:12:26.920 --> 0:12:29.840 But when I would just to end this segment, I 0:12:29.880 --> 0:12:33.840 think for women on their list of to do, exercise 0:12:33.920 --> 0:12:35.640 just becomes another thing and at the end of the 0:12:35.720 --> 0:12:38.600 day just we like we're all the same, just so 0:12:38.880 --> 0:12:42.280 exhausted and sort of having to do something else is 0:12:42.360 --> 0:12:45.680 just overwhelming. But the thing about having equipment in your 0:12:45.720 --> 0:12:49.120 sort of private area almost is like the space for 0:12:49.160 --> 0:12:51.880 you to just have a moment. And whether it's a 0:12:51.880 --> 0:12:54.040 bike or it ends something a treadmill, if it is 0:12:54.080 --> 0:12:56.600 at home, you don't lose any time because time is 0:12:56.600 --> 0:13:00.120 our most precious asset. And sometimes getting to a gym park, 0:13:00.640 --> 0:13:03.320 getting inside the door, getting changed, it's just twenty thirty 0:13:03.320 --> 0:13:05.520 extra minutes we don't have. Whereas if you have that 0:13:05.559 --> 0:13:08.679 equipment next to your bed, which isn't overly romantic admittedly, 0:13:09.160 --> 0:13:12.040 or in your study, you know, next to the second TV, 0:13:12.160 --> 0:13:13.960 it's just that little space for you where you can 0:13:14.000 --> 0:13:16.760 pop your iPad on watch one of your more indulgent 0:13:16.800 --> 0:13:18.520 shows that the rest of the family you don't want to, 0:13:18.679 --> 0:13:21.360 the husband won't watch, and it's just a good way 0:13:21.440 --> 0:13:23.480 of pulling back some time for you and if you 0:13:23.520 --> 0:13:26.240 can make it not stressful and not push so it hurts. 0:13:26.280 --> 0:13:29.240 It's more just gentle movement that you'll build fitness over time. 0:13:29.920 --> 0:13:32.559 I think it's very efficient because let's be honest, very 0:13:32.559 --> 0:13:36.280 few of us have that time, energy, and even financially 0:13:36.400 --> 0:13:39.400 money necessarily to be paying lots for private gym or 0:13:39.440 --> 0:13:41.679 pt So that's why I'm a big fan of even 0:13:41.720 --> 0:13:43.640 just hiring a piece of equipment and seeing if you 0:13:43.640 --> 0:13:46.400 can make it work for you at home. So definitely 0:13:46.480 --> 0:13:48.760 something just to think about. And yeah, feel free to 0:13:48.800 --> 0:13:50.440 let us know how you go on our Instagram. We 0:13:50.520 --> 0:13:52.400 love to hear from you. But yeah, it's not going 0:13:52.480 --> 0:13:53.360 to be enough to walk. 0:13:53.400 --> 0:13:56.080 It's just too tricky with weather and temperature and even 0:13:56.120 --> 0:13:59.400 safety for a lot of us at the moment. All right, well, 0:13:59.280 --> 0:13:59.760 we want. 0:13:59.640 --> 0:14:02.720 To shock in Our next segment is the importance of 0:14:02.880 --> 0:14:05.319 having protein through the day. And I think this was 0:14:05.360 --> 0:14:07.600 an article that we found on Chemists Warehouse or one 0:14:07.640 --> 0:14:10.200 of the sites talking about easy ways to boost your 0:14:10.240 --> 0:14:11.320 protein and take through the day. 0:14:11.360 --> 0:14:13.319 And we thought that is really good topic. 0:14:13.080 --> 0:14:16.880 Because inevitably, what I see again with busy women and 0:14:16.920 --> 0:14:20.240 clients is that they have no issue getting perhaps their 0:14:20.280 --> 0:14:23.280 protein at nighttime with a serve of fish or chicken meat. 0:14:24.160 --> 0:14:26.840 But when you really break down their snacks and even 0:14:26.880 --> 0:14:30.720 their lunch, I'm constantly giving feedback to clients wears your 0:14:30.760 --> 0:14:33.360 protein add protein in the day, and so we thought 0:14:33.360 --> 0:14:35.600 it was lent itself to first of all, not only 0:14:35.640 --> 0:14:38.880 the importance of getting enough dietary protein, but the importance 0:14:38.920 --> 0:14:41.640 of it having it regularly rather than all at once. Because, 0:14:41.680 --> 0:14:44.080 first of all, particularly as women move through their late 0:14:44.120 --> 0:14:47.720 thirties and forties, we know protein requirements increase, and we're 0:14:47.800 --> 0:14:50.320 learning more about the importance of that because basically, as 0:14:50.320 --> 0:14:54.040 we move through perimenopause and menopause, we become less efficient 0:14:54.040 --> 0:14:57.160 at burning carbohydrate. We're more likely to store fat round 0:14:57.200 --> 0:15:00.480 amount abdominal area. And one way to help prove that 0:15:00.880 --> 0:15:03.440 gradual weight creep around the middle is to get enough 0:15:03.440 --> 0:15:07.640 dietary protein. Because dietary protein, until you have enough, your 0:15:07.680 --> 0:15:10.040 body will keep eating, and hence the importance of having 0:15:10.040 --> 0:15:12.360 it right through the day. It helps keep us full 0:15:12.400 --> 0:15:15.240 and satisfied. It helps to regulate insulin levels and so 0:15:15.440 --> 0:15:16.720 very very important to. 0:15:16.760 --> 0:15:18.880 Regulate also glucose levels throughout the day. 0:15:18.920 --> 0:15:21.440 You'll notice straight away if you have twenty to thirty 0:15:21.440 --> 0:15:23.680 grams of high quality protein at each of your meals, 0:15:23.680 --> 0:15:26.200 and even snacks that you crave a lot less through 0:15:26.200 --> 0:15:28.680 the day, you're not having that sort of urge to 0:15:28.760 --> 0:15:31.520 keep snacking. You feel much more in control of your energy, 0:15:31.560 --> 0:15:34.440 and it's a very empowering feeling to not be constantly 0:15:34.520 --> 0:15:36.960 hungry and searching for food. Whereas if you start the day, 0:15:37.000 --> 0:15:39.320 say with a bowl of oats just made maybe with 0:15:39.360 --> 0:15:42.480 some plain milk, grab fruit through the morning, and even 0:15:42.480 --> 0:15:44.720 a soup at lunchtime at the moment and thinking you're 0:15:44.720 --> 0:15:48.520 eating really healthy, that profile is grossly an adequate and 0:15:48.600 --> 0:15:51.680 dietary protein. Whereas if you'd had, for example, a birch 0:15:51.680 --> 0:15:54.640 and music bowl, maybe protein yoga or added protein powder, 0:15:55.120 --> 0:15:58.120 if you've had say some cheese with your fruit, if 0:15:58.160 --> 0:16:01.440 you've had a soup with some protein top, your energy 0:16:01.520 --> 0:16:04.360 will be so much better regulated because of that importance 0:16:04.360 --> 0:16:06.600 of protein through the day. So we thought we would 0:16:06.640 --> 0:16:09.920 just go through some dietary ways to get that no matter. 0:16:09.680 --> 0:16:10.600 What your meal is. 0:16:11.000 --> 0:16:13.440 So a few of the important I guess superfoods that 0:16:13.520 --> 0:16:16.560 I turn to at each of the meals, certainly at 0:16:16.600 --> 0:16:19.520 breakfast time if you're not having eggs. The couple of 0:16:19.640 --> 0:16:22.680 key foods I always use is a protein based yogurt, 0:16:23.560 --> 0:16:26.560 or if you don't enjoy protein based yogurt things like 0:16:26.600 --> 0:16:30.520 your pro Shabani because of the distinct flavor, just add 0:16:30.560 --> 0:16:34.040 some protein powder to your normal yogurt. So LeAnn and 0:16:34.120 --> 0:16:36.760 I of course have our own protein designed by dietitians 0:16:36.840 --> 0:16:40.520 Nourish Women's Blend and Nourish pre and Probiotic. Not wanting 0:16:40.560 --> 0:16:43.000 to two dourn Horn, but they are great tasting, high 0:16:43.080 --> 0:16:46.040 quality proteins, and just a tablespoon added to your favorite 0:16:46.040 --> 0:16:49.080 cereal or oat mix, we'll give you it extra twenty 0:16:49.160 --> 0:16:51.600 grams of high quality protein, and that's going to really 0:16:51.600 --> 0:16:54.760 help regulate your glucose through the morning. When it comes 0:16:54.760 --> 0:16:57.560 to snacks, I'm either using small seves of cheese like 0:16:57.560 --> 0:17:00.800 a baby bell, which is about twenty grams. Twenty grams 0:17:00.800 --> 0:17:04.119 of cheese roughly, we'll give you about five grams of protein. 0:17:04.800 --> 0:17:06.960 It's a bit on the low sides even still isn't 0:17:07.040 --> 0:17:09.320