Speaker 1: The Rise and Conquer Podcast acknowledges the traditional custodians of
Speaker 1: the land which this episode is being recorded, the Yugen
Speaker 1: Bear region. We further acknowledge country throughout Australia and their
Speaker 1: connections to land, sea and community. We pay our respect
Speaker 1: to their elders past and present and extend that respect
Speaker 1: to all Aboriginal and Terrestride Islander peoples today. Hello and
Speaker 1: welcome back to the Rise and Conquer Podcasts. This is
Speaker 1: the podcast for ordinary people who want to do extraordinary things.
Speaker 1: So top five daily health habits. Drink your water, Second
Speaker 1: movement you love. Third, eat nough protein, hitting that at
Speaker 1: the start of the day and the end of the day.
Speaker 1: Get enough sleep that's the fourth, and the fifth. Do
Speaker 1: something for your happiness. Hello and welcome back to the
Speaker 1: Rising Conker Potty. There's your host, Georgie Stephenson, lawyer turned entrepreneur, mum,
Speaker 1: business owner, all the things.
Speaker 2: Today we have just.
Speaker 1: Your typical fun G's hotline with a tr answering your
Speaker 1: life dilemmas. Are you know, just providing our very unqualified advice.
Speaker 1: It's such a fun one too, just laughs. Yuh all right, guys,
Speaker 1: So today's hotline we answered a whole bunch of hashtag
Speaker 1: health cues, and we do want to like really really
Speaker 1: stress how unqualified we are.
Speaker 2: And how much of a silly mood we were in
Speaker 2: when we recorded this episode.
Speaker 1: It was late afternoon. We were you know, we're feeling
Speaker 1: the afternoon days that it was a bit of fun.
Speaker 1: It was so fun. It's just interesting sometimes when you're
Speaker 1: in an interesting mood. But yes, basically we go through
Speaker 1: a whole lot of hashtag health cues. I've been on
Speaker 1: a five am club and waking up early and back
Speaker 1: to gym feeling myself. That's the vibe I brought. And
Speaker 1: I'm in a rut, a tear what's in a rut?
Speaker 1: So she really brings, you know, the opposite perspective there.
Speaker 2: I am clawing my way out of the rut at
Speaker 2: the moment she is she is.
Speaker 1: I just want to say quick trigger warning. You know,
Speaker 1: we do talk about calories and my past with binge
Speaker 1: eating and disordered eating, and you know, so if you're
Speaker 1: in a bit of a sensitive stage about that sort
Speaker 1: of stuff, maybe just skip this episode. But yeah, we
Speaker 1: always put our questions for Hotlands in the Facebook group
Speaker 1: mostly so it makes you you come and join us
Speaker 1: over there. But before we get into the episode, what's
Speaker 1: your weekly rap?
Speaker 2: Mine is Pinterest? So give you hear George drinking water?
Speaker 1: Oh, shout out to our R and C fam with
Speaker 1: our Rise and Hydrate water bottles. Yes, sweet little girls,
Speaker 1: they're so much fun.
Speaker 2: Everyone in the office aze on now, I know.
Speaker 1: Just we're just hashtag hydrated, hashtag hot girls hydrated.
Speaker 2: My recommendation that I've actually used to kind of get
Speaker 2: out of my start, getting out of my.
Speaker 1: Fitness rot yeah.
Speaker 2: Is I've made a Pinterest board called hashtag health and
Speaker 2: every day when I wake up, I obviously don't go
Speaker 2: on straight away. I'll do a little bit of things,
Speaker 2: but when I'm at the breakfast table having a cup
Speaker 2: of tea in the morning, I will pin three or
Speaker 2: four images to my hashtag health board and that sets
Speaker 2: me up for the day and just like resets in
Speaker 2: my mind, like these my goals, these.
Speaker 1: Are my priorities. Yeah, oh I love that. I love
Speaker 1: doing that with like manifestations. Yeah, I do have a
Speaker 1: few boards. It's I used to do that on the
Speaker 1: treadmill just to get me in spo up.
Speaker 2: Yeah, love that.
Speaker 1: What about you? What's your recommendation? Mine's a bit random,
Speaker 1: but we love a ratdom break. We do. I On
Speaker 1: the weekend, I was chatting to two girlfriends and we
Speaker 1: were discussing our limiting beliefs, and we realized that all
Speaker 1: three of us had like financial limiting beliefs at the
Speaker 1: same time, all very different, but almost like the root
Speaker 1: cause or just like you know, the deep rooted thing
Speaker 1: was the same. And I feel like, as a collective
Speaker 1: right now, everyone is in a bit of a fierce
Speaker 1: scarcity mode because of all the you know, talks of
Speaker 1: recession and this and that, and it was just so
Speaker 1: interesting to me. And so we started like a group
Speaker 1: chat called like Abundance, and so every single day we're
Speaker 1: putting in like abundance affirmations and like abundant thing And
Speaker 1: it's just like such a cool thing to have people
Speaker 1: to be like accountable, to be like, you know, abundant
Speaker 1: thoughts or you know, putting in meditations and this and that.
Speaker 1: And I feel like it's it's a cool thing you
Speaker 1: can do if you have friends who are going through
Speaker 1: like a similar limiting belief or maybe you have different
Speaker 1: limiting beliefs, but you both, you know, each day are
Speaker 1: checking in with each other and being like you know. Yeah,
Speaker 1: that's so fun. I feeling I am wealth. I meditate
Speaker 1: like that. Yes, that's a bit of fun. That's my
Speaker 1: wreck for the week. I love it. But let's get
Speaker 1: into hashtag health.
Speaker 2: Yes, I would like to make a quick disclaimer. Yeah,
Speaker 2: in the episode when we recorded it, I said I'm
Speaker 2: going to gym like for four days after I did it.
Speaker 1: I tea, don't give us that negative energy.
Speaker 2: But it's fine because I got on top of my
Speaker 2: nutrition and then I'm atting training.
Speaker 1: Okay, love your work habit stacking. Yes, all right, let's
Speaker 1: get into the episode.
Speaker 2: We reached out to the FB community and asked them
Speaker 2: if they had any sort of quick fire health questions
Speaker 2: for you, and I've taken them all and condensed them
Speaker 2: into some short questions so you can just spit fire
Speaker 2: back at us your health tips. So, first question, what
Speaker 2: are your top five daily healthy habits?
Speaker 1: Well, my first, and this is probably the biggest one,
Speaker 1: you just got to drink some more. You just got
Speaker 1: to drink a lot of water, preferably from your.
Speaker 2: RNC timestamped two d water bottle exactly one Leader water
Speaker 2: bottle twice.
Speaker 1: Whoa, whoa, whoa, whoa. No, Okay, So it's like it's
Speaker 1: always the basics. I think you got to get to
Speaker 1: the basics. So definitely, you know, drink water, aim for
Speaker 1: two to three leaders a day. Very important movement, preferably
Speaker 1: movement you like, why are you laughing? What? Because I'm
Speaker 1: in a rut. So I don't like eddy of it.
Speaker 1: I just okay, this is like a tears vibe the
Speaker 1: whole episode. Now' here movement we love interesting. Third one,
Speaker 1: eat enough protein. This is something that I realized I
Speaker 1: didn't necessarily do and is such a huge thing. Me
Speaker 1: and Jamie were even having this conversation this morning, and
Speaker 1: she was saying, when she hits her protein target because
Speaker 1: she counts her macros, she feels just like she's got
Speaker 1: so much more energy and she can like lift heavier
Speaker 1: at gym. And it's funny because I don't count macros
Speaker 1: or anything like that. But back in the day before
Speaker 1: I did, and then when I transitioned and I did,
Speaker 1: I realized how little protein I was eating. And then
Speaker 1: when you know, I changed that, I definitely did notice
Speaker 1: a big difference. And I was actually listening to this
Speaker 1: podcast and she was saying, the biggest thing if you
Speaker 1: want to change your body like compare position composition. Wow,
Speaker 1: that's the big word is to make sure you're getting
Speaker 1: over thirty grams of protein in your first meal and
Speaker 1: your last meal in breakfast. In breakfast, well that's easy.
Speaker 1: You have a protein shake and an egg. Someone who
Speaker 1: has two slices of vegaminite toast.
Speaker 3: Yeah.
Speaker 1: I mean when I'm at the office, it's a lot
Speaker 1: of protein. Well yeah, so that's yeah. Look we've got
Speaker 1: to reshuffle something there.
Speaker 3: Bit.
Speaker 1: Protein is such a huge thing. Sleep huge so important.
Speaker 1: So how many hours do you try to get?
Speaker 2: Eight?
Speaker 1: Bare minimum is eight? Yeah, and I noticed such a
Speaker 1: huge difference just you know, when you're tired and you
Speaker 1: know you just want sugar, you want more caffeine, Like
Speaker 1: I feel like it's just a slippery slope. Yeah. How
Speaker 1: many hours sleep do you get?
Speaker 3: Oh?
Speaker 2: Seven?
Speaker 1: Like, what time do you get about ten? What time
Speaker 1: do you oger? Five?
Speaker 2: Forty five? Is that seven? Seven and a half?
Speaker 1: That's not bad? Yeah, that's not bad.
Speaker 2: Yeah? Fuck?
Speaker 1: How many I was just sleep? Do I get a
Speaker 1: f I you're a better eight? What time do you
Speaker 1: wake up?
Speaker 3: Five? That's like ten pretty good?
Speaker 1: Nine hours that's solid. I feel like I definitely don't
Speaker 1: go better eight, it's definitely nine. Yeah. You probably start
Speaker 1: going to bet at eight. Yeah, so eight or nine hours.
Speaker 1: And then I think, like something we always underest me with,
Speaker 1: like our health, is doing something for yourself that kind
Speaker 1: of fills up your cup a little bit, like almost
Speaker 1: for your happiness. Yeah. I feel like that would definitely
Speaker 1: be like my fifth one, keeps your inside health. Yeah,
Speaker 1: keep your mind healthy, bit of gratitude at the moment.
Speaker 1: I'm loving reading fictional books. What are you reading? It
Speaker 1: ends with us by coming. I still need to start that.
Speaker 1: I like every other person in the world, I'm obsessed.
Speaker 1: It's like my own little world. All right, guys. So
Speaker 1: top five daily health habits. Drink your water, second movement
Speaker 1: you love. Third, Eat enough protein, preferably hitting that at
Speaker 1: start of the day and the end of the day.
Speaker 1: Get enough sleep. That's the fourth, and the fifth. Do
Speaker 1: something for your happiness.
Speaker 2: I love that second question. How can you keep track
Speaker 2: of your health over the Christmas break or on holidays
Speaker 2: in general?
Speaker 1: Okay, very timely. I love this. This is I remember
Speaker 1: Christmas used to or just holidays in general. I used
Speaker 1: to be really worried about it. I used to it
Speaker 1: used to you know, when I was back in the
Speaker 1: diet culture world and I used to be like, oh
Speaker 1: my god, like there's gonna be so much yuny food there,
Speaker 1: and I would like make this big thing in my head.
Speaker 1: But a big thing I've realized is like to be
Speaker 1: very transparent with you now that that question seems like
Speaker 1: almost silly to me because I'm like, what do you mean.
Speaker 1: It's the exact same as any other time in my life,
Speaker 1: Like I don't see it as a different time just
Speaker 1: because it's like, of course during that time, I'm going
Speaker 1: to be with family and I'm going to be celebrating,
Speaker 1: So life's gonna look a bit differ, but it's all good. Yeah,
Speaker 1: like almost take the pressure off. And it's like, you know,
Speaker 1: if you are eating a little bit more food or
Speaker 1: doing a little bit less movement, it's such a beautiful
Speaker 1: time to be with your family family and to celebrate.
Speaker 1: And it's like that's okay. Absolutely, you don't have to
Speaker 1: be working at five am on Christmas. Well maybe if
Speaker 1: you're a child, like what about present? Another good thing
Speaker 1: at Christmas though, is like you can really get your
Speaker 1: movement in fun ways. Yes, I love that idea, Like
Speaker 1: lots of walks, adventures, that sort of thing. Yeah, schedule
Speaker 1: some hikes in, you get some hikes in. Me and
Speaker 1: Tim basically have to go up a hill to get
Speaker 1: to a house. So we're basically hiking every every day
Speaker 1: and we leave the house. So that's us done. I think,
Speaker 1: like the biggest thing looking back, how I used to
Speaker 1: feel about like Christmas time and holidays and how I
Speaker 1: feel now is don't restrict. Don't like, don't restrict and
Speaker 1: then binge. I used to be that person that word,
Speaker 1: you know, if you know Christmas a dinner was happening,
Speaker 1: not eat all day and then like really peek out
Speaker 1: on Christmas dinner. But it's like, just eat normal. And
Speaker 1: also I can eat a bit more on Christmas dinner
Speaker 1: and like, don't make such a big yeah, don't make
Speaker 1: such a big thing of it.
Speaker 3: Yeah.
Speaker 2: I think something else I find it the holidays is
Speaker 2: that you're doing a lot more in general, so you're
Speaker 2: running around, Your weekends are busy. It's always the time
Speaker 2: people schedule stuff in. You'll probably find yourself way busier
Speaker 2: socially than at any other time of the year. Def
Speaker 2: and that normally comes with eating food out. Yeah, or
Speaker 2: drinking or drinking, and just do it in moderation, like
Speaker 2: enjoy every event. You don't have to pick out at
Speaker 2: every event. If you want to have some chocolate cake,
Speaker 2: have a slice of chocolate cake. But you don't need
Speaker 2: to eat half a chocolate cake.
Speaker 1: But I think that comes in for example, if you're
Speaker 1: someone who restricts, Yeah, I think personally, my personal unqualified
Speaker 1: opinion is you've been when you restrict. So if you're
Speaker 1: just not restricting and you are constantly eating and moderation,
Speaker 1: it's all fine. Yeah, and you're not missing out. Yeah,
Speaker 1: and you're not missing out any other points on that.
Speaker 1: Drink lots of water. Oh, that's so important, shameless plug.
Speaker 2: But also drink water, especially if you're on holidays, overseas
Speaker 2: and traveling. I feel like that's always something people forget,
Speaker 2: is to just have water bottle with them all the time. Yeah,
Speaker 2: because you're so you're eating out, you're buying some drinks,
Speaker 2: having lots of new flavors, if you're overseas, tried all
Speaker 2: the things.
Speaker 1: Don't forget water. Yeah, so true.
Speaker 2: Next question, how do you do health on a budget?
Speaker 1: Oh, this is a good one. Do you want to
Speaker 1: go first? Yes, this is something I actually had to
Speaker 1: reframe when I was talking to Georgie and Jamie about
Speaker 1: it off air, is that I've always felt like being
Speaker 1: this healthy gal is expensive. Like it's expensive to get
Speaker 1: a pet, It's expensive to pay for a gym membership,
Speaker 1: expensive to buy.
Speaker 2: A lot of like fresh fresh food, organic food, gluten
Speaker 2: free food, gluten free, like the special protein snacks, they're
Speaker 2: all expensive.
Speaker 1: When I went into the protein how tell us that?
Speaker 2: I was like, one ball is five dollars?
Speaker 1: What is it? That's actually did you say that's cheap? No,
Speaker 1: I wasn't gonna say. I said, that's actually quite expensive. Yeah,
Speaker 1: I'm so expensive. I'm such a person, Like change your
Speaker 1: mindset about it. And of course, like, of course it
Speaker 1: can be expensive, but it can also be cheap. It's
Speaker 1: like kind of anything.
Speaker 2: Yeah, it just comes down to your motivation. I feel
Speaker 2: like if you want to remove a lot of barriers
Speaker 2: to things, it can be expensive, Like a pet is expensive,
Speaker 2: but it means when you go to gym, you're getting
Speaker 2: a good workout, like you're it might be forty five minutes,
Speaker 2: but that forty five minutes might take you three.
Speaker 1: Hours to do by yourself. So what do you what
Speaker 1: would you rather, But I think more like just going
Speaker 1: back to like you don't have to get a PT Like,
Speaker 1: there's so many free workouts. Fuck, I have that many
Speaker 1: free workouts. I've got lots of YouTube workout I've got
Speaker 1: to I've got to do it with me you. I
Speaker 1: have so many will link it in the show notes,
Speaker 1: like YouTube video where I actually do the workout with you.
Speaker 1: I've got that many on my page. And it's like
Speaker 1: so many good fitness people who actually have really great workouts.
Speaker 1: Has like, have so many so much free content. Yeah,
Speaker 1: so you don't actually have to get a PET. No,
Speaker 1: and then even the food you don't have to get
Speaker 1: the protein snacks is you just eat something high in protein,
Speaker 1: like an egg, which is like you know, out of
Speaker 1: all eggs proteins, a boiled egg, like that's fifty cents.
Speaker 1: So I actually don't have much of this. Don't make
Speaker 1: me do the math, but do you?
Speaker 3: I mean, yeah, it is.
Speaker 1: A cheap and expensive way. So this person being like, oh,
Speaker 1: everything's so expensive, like change your mindset, yeah, waiting on it.
Speaker 1: It's like discussion mine, and you can also do anything expensive. So,
Speaker 1: for example, I know I sometimes get in the habit
Speaker 1: of like, oh, I, you know, want to find my
Speaker 1: spark back with motive, you know, motivating myself. So I'm
Speaker 1: going to buy a new active wear you know stuff
Speaker 1: like that. And then you're like, well, of course is
Speaker 1: what I did when you launched it l skating. So
Speaker 1: I was like, I'm going to buy my whole new
Speaker 1: active wear wandering and I'm going to be a new person.
Speaker 1: That's what I did when my Apple Watch, I wanted
Speaker 1: to know, guys, I've lost my Apple Watch. I'm swaps.
Speaker 1: Was like it was the gold flightd one tea goes
Speaker 1: just buy a new one, and I was like it
Speaker 1: was the gold Flight. It was like the four hundred one.
Speaker 1: So I bought that when I was like I want
Speaker 1: to get back into like after having Ivy. Yeah, it
Speaker 1: was like my motivation. But yeah, so it can be extensive.
Speaker 1: But also you don't need an Apple Watch, like I've
Speaker 1: had it for weeks now and it's like I don't
Speaker 1: actually know what I do, but I still want it,
Speaker 1: like I want to find it. I think Also stuff
Speaker 1: like not actually you don't have you know, you can
Speaker 1: do a YouTube workout, you can go for a walk,
Speaker 1: you can exercise outside like on the Gold Coast, the
Speaker 1: Burly Hill. We have like all these little exercise machines
Speaker 1: that you can do, but a fun even stuff like
Speaker 1: going to the markets buying your fruit and veg for
Speaker 1: the week. Obviously that's going to be a little bit cheaper,
Speaker 1: but also prepping and freezing stuff so you're not wasting
Speaker 1: food and then you have food prepped. I feel like
Speaker 1: also I see on like if you literally search the
Speaker 1: hashtag cheap healthy meals, they have all these meals that
Speaker 1: it's like under two dollars per meal on TikTok yeah,
Speaker 1: or Instagram or YouTube. I feel like I used to
Speaker 1: look at a lot of those when I was a
Speaker 1: UNI student.
Speaker 2: I love that idea.
Speaker 1: Yeah, like alternative to two minute noodles. Yeah, but it
Speaker 1: would be like a healthy version. And yeah, it's like
Speaker 1: you're all like meal preppy stuff, but it's like this
Speaker 1: will literally cost you nothing because it's like you know,
Speaker 1: beans and rice whatever or even I used to what
Speaker 1: did we call Jacinta always used to call it the
Speaker 1: poor gal salad where it was just you would have
Speaker 1: a bit of salad and like tuna, I can't set
Speaker 1: because like four dollars, no can't she just seventy cents.
Speaker 1: Oh what Yeah, and like a salad that's fuck all,
Speaker 1: so like you could, that's what I mean. Like and
Speaker 1: a bit of rice like those you know rice containers.
Speaker 2: Yeah, like a dollar I don't know, I don't actually
Speaker 2: do I think by packets, That's what I mean.
Speaker 1: Yeah, you can make it easy and accessible for yourself.
Speaker 1: You just have to change your mindset, find the resources.
Speaker 1: A lot of the resources are free on social media.
Speaker 1: Fuck there's that much content.
Speaker 3: Yeah.
Speaker 2: Oh actually I would recommend Ossie Fitness. I'll link his insta.
Speaker 2: He has the best I guess if you're counting macros,
Speaker 2: it's a really good option. He has really good meal
Speaker 2: prep options and they're all like super simple to do,
Speaker 2: and you prep like four meals in one go. And
Speaker 2: I think something that I do want to start doing
Speaker 2: is spending maybe one whole day on a weekend doing
Speaker 2: five or six meal prep.
Speaker 1: Wouldn't even need a whole day though, you'd need like
Speaker 1: an afternoon, yeah, true to do like two weeks worth
Speaker 1: of lunches. And maybe that's so true to you because
Speaker 1: it's like that is a very cheap alternative to buying
Speaker 1: like a healthy salad every single day. That's like you know,
Speaker 1: twenty bucks. Yeah, my fishbowl today it was like twenty bucks.
Speaker 1: It is ridiculous, but it's like because I hadn't prepared
Speaker 1: and I wanted something healthy. Whereas if you're prepared, you
Speaker 1: can make these you know, meals and meal.
Speaker 2: Prep up and freeze it and then just pull it
Speaker 2: out the night before, take it to work in the morning.
Speaker 2: Your future self will thank you exactly.
Speaker 1: Next question, how do you stay on top of your
Speaker 1: health goals when you are so busy. I just have
Speaker 1: a timestamped water bottle. The Irons family like, shut up,
Speaker 1: we get it. You launch water bottles. We don't care.
Speaker 1: It isn't it is timestances. It's very helpful. Well, I
Speaker 1: guess going off the back of what we just spoke.
Speaker 2: About is being prepared.
Speaker 1: So maybe carving out that time on a Sunday afternoon
Speaker 1: where you are very prepared with prepping meals and they're
Speaker 1: eating the freezer or the fridge and they're ready to go.
Speaker 2: I think even just going as far as to plan
Speaker 2: your meals and get your groceries, because that's something that
Speaker 2: just takes forever for me because I'll be driving.
Speaker 1: Home and I'm like, what am I going to have?
Speaker 1: For dinner.
Speaker 2: So true, so many options where it's like if I've
Speaker 2: decided that on Sunday and I've bought the stuff, I
Speaker 2: just go home and I make it and then it's done.
Speaker 1: That's why I do love Hallow fresh yecause you literally
Speaker 1: don't have to think about anything. You just like pick hay. Yeah,
Speaker 1: It's just like it arrives and then like Tim just
Speaker 1: makes you. We don't all have just cooks it and
Speaker 1: then it just like appears and I'm like, oh my god,
Speaker 1: it's like magic. I'm so busy, but this wax I think.
Speaker 1: Also another thing I do in my calendar is I
Speaker 1: time block things. So like you said, like actually time blocking. No,
Speaker 1: I'm not going to see my friend on Sunday night
Speaker 1: because I'm gonna meal prep. Yeah. I also time block
Speaker 1: my workouts, So when me and Ellie do my calendar
Speaker 1: on a Friday, I will put in workout at home
Speaker 1: or work out at never Quit, And it's kind of
Speaker 1: like it's in there. It's in my schedule and I
Speaker 1: don't have to like think. It's not like I wake
Speaker 1: up and I'm like should I go for a lunch?
Speaker 1: Should I do this? Like I know exactly what I'm doing.
Speaker 2: Do you put like beach walks in there too?
Speaker 1: Yeah, like everything, And I think it's like taking out
Speaker 1: that decision fatigue.
Speaker 3: Yes.
Speaker 1: So you know, I'm so huge on the night before
Speaker 1: I get out my gym because I'm waking up at
Speaker 1: five and leaving at five point thirty. I get out
Speaker 1: my gym clothes. Sometimes I even go as far as
Speaker 1: like putting my pre workout in the cup just like
Speaker 1: the dry and like I leave it the nature so
Speaker 1: clever and just stuff like that. That again, you're future
Speaker 1: selfful thank you, But you're kind of just taking the
Speaker 1: decisions out of the way. Yeah, And you're making it
Speaker 1: really really easy for yourself.
Speaker 2: It's almost like I don't remember what subject I learned
Speaker 2: this in, but removing the barriers to participation in whatever
Speaker 2: you want to do exactly Like you don't then have
Speaker 2: to decide what you're wearing, you don't have to decide
Speaker 2: what you're doing.
Speaker 1: It's done.
Speaker 2: You just have to literally get up follow the breadcrumbs
Speaker 2: you left last night.
Speaker 1: Even though even stuff like booking in your class, because
Speaker 1: a lot of classes, like even maybe you have something
Speaker 1: like class pass where it charges you if you don't go. Yeah,
Speaker 1: so you've book it and you're like, well, I have
Speaker 1: to go because I'm paying for it. Yeah, and stuff
Speaker 1: like that. Love that I think. Sorry. One last thing
Speaker 1: is like thinking of productive ways that you could also
Speaker 1: move your body. So whether it's like catching up with
Speaker 1: a friend and also going for a walk, yes, or
Speaker 1: at end h at the moment, we have not at
Speaker 1: the moment like we have it. We've only got to
Speaker 1: hear for a month limited art gals, you've already got
Speaker 1: a month. No, So we have out like walking pad
Speaker 1: where we have a walking pad calendar and everyone can
Speaker 1: book in the time where they can like be on
Speaker 1: their computer and walk, so they're working and walking.
Speaker 2: Yes, hashtag productive literally and I think a lot of
Speaker 2: people might not even realize. My mum recently found out
Speaker 2: her company that she works for, because it's a corporate
Speaker 2: she can ask for an allowance for her health and
Speaker 2: well being per month.
Speaker 1: Yes. So I love find out if the place you
Speaker 1: work for does something like that, and then ask for
Speaker 1: it and get yourself a walking pad or get yourself,
Speaker 1: say your workplace for a walking pad mounted Yeah. Sure,
Speaker 1: hopefully they're as good as Georgy and Coooba. Get welcome guys.
Speaker 1: So me and A Tea are both We're in the
Speaker 1: fit train with fit Batties right now for summer, for
Speaker 1: summer and ourselves and ourselves because Hot Girl Summer is coming.
Speaker 1: It's copy. So, as you guys know, I've gone back
Speaker 1: to gym after IVY, and literally at the moment, I'm
Speaker 1: doing a bit of a challenge. A Tea is doing
Speaker 1: a challenge. And if you're a fit girl like us,
Speaker 1: or you try to be a fit girl like for
Speaker 1: China Best, we're China Best, you guys need to make
Speaker 1: sure you get onto n h's Core Products, which is
Speaker 1: our all natural pre workout. I personally have one scoop
Speaker 1: of our Sweet Strawberry OG pre workout, and I then
Speaker 1: have one scoop of our stim Free pre workout. So
Speaker 1: obviously OG has caffeine and stim Free doesn't. So if
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Speaker 1: let's get back into the episode.
Speaker 2: Next question, how to get out of a rut?
Speaker 1: A top us is your question? My personal question list. Look,
Speaker 1: there's kind of two ways you can go about this.
Speaker 1: So first one, you can start small and you can
Speaker 1: add on as you go. So yeah, maybe it's like
Speaker 1: putting your alarm back, you know, ten or twenty minutes
Speaker 1: and like slowly getting into it, start adding things on,
Speaker 1: start building those habits, because once it becomes a habit,
Speaker 1: it's going to be easy and you're not going to
Speaker 1: feel like it's effort. Yes, second option, just fucking do it.
Speaker 1: No sorry, second option is just kind of rip the
Speaker 1: band aid off and do something so so different to
Speaker 1: what you're doing right now that completely shakes up things.
Speaker 1: So yeah, personally, what I did is I was doing
Speaker 1: i know, just my own workouts at a gym for
Speaker 1: a while, and I just was not loving it. And
Speaker 1: I was like, oh my god, this is so boring
Speaker 1: and I'm just like have no motivation. And so then
Speaker 1: I started a fitness class and I just bought a membership.
Speaker 1: I did do a free trial, then I bought a
Speaker 1: membership and I was just like, no, I'm doing it.
Speaker 1: So I had to just like switch up my training.
Speaker 1: I had to do something completely different, and even recently,
Speaker 1: I'm now getting up like an hour earlier. Yeah, and
Speaker 1: it's like it was so hard for the first week,
Speaker 1: but you're almost just like, let's do it. Change things up,
Speaker 1: and then I don't know, just gets easier. Suck it
Speaker 1: up for a week and then you'll be fine. Just
Speaker 1: do it to here. Yeah, I don't know, And like
Speaker 1: I guess make it fun. Yeah, I think of ways
Speaker 1: that you can make it enjoyable, because that's what a
Speaker 1: rut is is you're not enjoying it. Yeah, so maybe yeah,
Speaker 1: switch up training, switch up something. Also, I think it's
Speaker 1: fine to be in runts.
Speaker 2: Yeah, you mean, just not for three years.
Speaker 1: I'm being so dramatic. I don't just say I feel
Speaker 1: like you're doing really well, you're sick for a little while. Yeah,
Speaker 1: now I'm back in the rut.
Speaker 2: Now I'm kidding. Going to gym, Well, I was sick
Speaker 2: all last week after food poisoning.
Speaker 1: It's like one thing after the other. Yeah, this, are
Speaker 1: you going to gym this afternoon?
Speaker 2: No, but I'm going tomorrow and Thursday and Saturday and Sunday.
Speaker 1: Amazing. Yeah, I've just may keep your accountable. Yeah, and
Speaker 1: I'm doing it with my friend. So it makes it
Speaker 1: perfect because it's scheduled in and then I feel like
Speaker 1: a dog if I don't go. No, I'm the exact saying.
Speaker 1: That's like where I go, it's like either Ellie's going,
Speaker 1: or Jamie's going or someone oh, Sash is going, and
Speaker 1: I'm like I've got to be there because I've told
Speaker 1: this person. Yeah, so just hold your self accountable by
Speaker 1: guilt tripping yourself doing it with friends. Yeah, that's fine, okay, love.
Speaker 2: That next question, how do you actually wake up when
Speaker 2: you're alarms off?
Speaker 1: I love how this is worded. Do you actually what
Speaker 1: are you doing?
Speaker 2: As someone who loves to sleeping.
Speaker 1: Well, I think the first thing is you have to
Speaker 1: make sure you're getting enough sleep. Yeah, so if you
Speaker 1: literally cannot open your eyes, you cannot peel yourself off
Speaker 1: that bed. You need to go to bed earlier. She mean,
Speaker 1: like I've been very old, yes, Or have moon milk,
Speaker 1: Have some moon milk, go to bed, drink your water.
Speaker 1: And then I think it's about you know, doing things
Speaker 1: for yourself that you know your future self would help.
Speaker 1: So I love Jamie had the idea. She's like, I
Speaker 1: just put my phone on the other side of the room,
Speaker 1: so she physically has to get up to turn it off.
Speaker 2: I know, and then you can't get back into bed.
Speaker 1: No, it's a bit hard. So yeah, so stuff like that,
Speaker 1: or even you know, leaving your blinds open so you've
Speaker 1: got to be the sun coming in there. I think
Speaker 1: it's also like it's almost when your alarm goes off,
Speaker 1: you need to decide what person you want to be, Like,
Speaker 1: if we want to get really deep and if you
Speaker 1: want me to be quite harsh to you, are you
Speaker 1: that person who always snoozes the alarm or are you
Speaker 1: the person who gets up and does the thing, because
Speaker 1: that's going to be then reflected from, you know, the
Speaker 1: rest of your day. Yeah, so it's like, what person
Speaker 1: do you want to be? Tears? Like fucking next question.
Speaker 2: When you first started your health journey, what was the
Speaker 2: one thing that made the biggest difference for you?
Speaker 1: Oh, this is a good one, and I feel like
Speaker 1: everyone's going to have such a personal experience. Yeah, me personally,
Speaker 1: let's chat about kind of because I almost have like
Speaker 1: two health journeys. I have like the original health journey
Speaker 1: where I went, you know, where I lost ten kilos
Speaker 1: and physically looked really fit, but was actually very toxic
Speaker 1: and very heavy into diet culture. And then the next
Speaker 1: journey is kind of stepping away from that and like,
Speaker 1: you know, finding in a piece with myself, finding peace
Speaker 1: with how I looked and not being restrictive and not
Speaker 1: fitting into that diet culture. So the thing that made
Speaker 1: the biggest difference from like this unhealthy journey to this
Speaker 1: like new health Journey would definitely be intuitive eating. So
Speaker 1: this is something I found and it's because I used
Speaker 1: to be a huge binge eater. Tell us what you did?
Speaker 1: Do you want an example of how I used to
Speaker 1: binge eat. Yes, So I would eat during the day,
Speaker 1: probably no much than like twelve hundred calories per day.
Speaker 1: And I was like work out sometimes twice a day
Speaker 1: at forty five. And they were like, I have forty
Speaker 1: five classes and twelve hundred calories. Yeah, So she was like,
Speaker 1: and I was tiny. I was, And I used to
Speaker 1: also do these I used to I was like training
Speaker 1: for fucking an a marathon or something, and I used to
Speaker 1: do it like a twelve k run twice a week. No,
Speaker 1: so my body was just like not clutching it thread,
Speaker 1: yeah she was. And also I was doing my law
Speaker 1: degree on top and working full time. So I don't
Speaker 1: know how you're not finding time to do.
Speaker 3: Like I'm so checking this. I was just a roast
Speaker 3: to do that.
Speaker 1: How do you really feel?
Speaker 3: No?
Speaker 1: No, it was not good. So like one of my
Speaker 1: typical binge eating meals. And when this happened like every weekend,
Speaker 1: all day's the weekend, or like once on the weekend
Speaker 1: every Friday. This one was okay, Saturday, I would also
Speaker 1: have a bit of a binge, but it was Friday
Speaker 1: and Saturday night. So Friday nights we used to get Nando's. Yeah,
Speaker 1: I love my Nandos. I love Nando's too. I used
Speaker 1: to get the eight barbecue chicken ribs with the barbecue basting,
Speaker 1: Perry Perry chips, a large one because we're going for it. Yeah,
Speaker 1: I drink that would be my dinner. So they eate ribs.
Speaker 1: That meal is not that much like I still have
Speaker 1: that now. It's delicious. Yeah, but that was like my dinner.
Speaker 1: And then for dessert was like where i'd really go hand.
Speaker 1: So I used to eat. Most likely there'd maybe be
Speaker 1: a couple of rose left, but most likely a whole
Speaker 1: block of you know, like milky Way white chocolate with
Speaker 1: the cookies in it, like my favorite chocolate ever. Still
Speaker 1: it's such a good chocolate, but a holes, it's so rich,
Speaker 1: so rich, I had no joke. I'd like a big
Speaker 1: bar and then maybe like lab, a family's lab in
Speaker 1: one sitting, I'm not finished. And then on top of that,
Speaker 1: I would go and get five hundred grams. I knew
Speaker 1: this to the grams of honey coated maceadamias, and I
Speaker 1: used to basically finish the bag oh my on top,
Speaker 1: so literally after this, and because like I didn't eat
Speaker 1: all week, my stomach was so small, so so fitness meal,
Speaker 1: I vomited all up. No I know I didn't, but
Speaker 1: I used to feel so sick. And I remember being
Speaker 1: in bed one night and just like literally being like
Speaker 1: and I know we're laughing about this, but it's like
Speaker 1: it's so bad. So that was not a great time
Speaker 1: of my life. Oh my god, how did you figure
Speaker 1: out that that wasn't good? When did that realization happen?
Speaker 1: I think it's when my It wasn't even about the
Speaker 1: binge eating because I just thought it was like normal.
Speaker 1: But it was like when my hormone started to like
Speaker 1: really shut down. And I went to a nat pass
Speaker 1: because I had like lost my period and like all
Speaker 1: these things, and she was like, oh my god, you
Speaker 1: need to like start changing your life. And so I remember,
Speaker 1: even when I started eating healthier and adding more food
Speaker 1: into my week, I couldn't get rid of these binges really,
Speaker 1: so I would I would continue to binge even though
Speaker 1: I was eating more. And it's because it was almost
Speaker 1: like a habit. And again, I'm not qualified in any way.
Speaker 1: This is just my personal experience. But then I found
Speaker 1: Intuitive eating, and I've read a lot of books on
Speaker 1: just diet culture and binge eating. My favorite book is
Speaker 1: called Just Eat It Bye. I can't remember. I feel like, yeah,
Speaker 1: I've mentioned it quite a few times. I feel like
Speaker 1: her name starts with Laura, but that has That was
Speaker 1: a really great book. And then basically intuitive eating is
Speaker 1: just this like concept. I actually have a full ebook.
Speaker 1: Just check that out, guys. I'll link that too. But
Speaker 1: basically it changed my life because it's all about listening
Speaker 1: to your intuition. And this is honestly how I got
Speaker 1: into my spiritual journey because it's the first time I
Speaker 1: ever started listening to my intuition of you know, when
Speaker 1: I was hungry when I wasn't, because before that I
Speaker 1: ignored all my cues. So clearly I was hungry when
Speaker 1: I was fucking eating twelve on calories like I was
Speaker 1: fucking starving. But I just learned how to ignore my body. Yeah,
Speaker 1: and then I ignored it for so long that I
Speaker 1: almost didn't understand my intuition. I didn't understand my cues
Speaker 1: and so I had to like relearn it all. So
Speaker 1: it's about relearning your body's cues and like when you're
Speaker 1: hungry when you're not, and stopping. And basically I found
Speaker 1: when I implemented intuitive eating, I could stop binge eating
Speaker 1: because I was like eating what you want when you want, Yeah,
Speaker 1: And I'm like, well, I can just eat that tomorrow.
Speaker 1: I don't have to finish the block of chocolate because
Speaker 1: I can eat it on a Monday or Tuesday.
Speaker 2: It'll still be it.
Speaker 1: Yeah, but it's so weird, like I know, like we're
Speaker 1: laughing about it, but my mind did not understand that
Speaker 1: for so long. Yeah, Like I was like, no, it's
Speaker 1: a Friday. This is the only night I'm allowed, you know, sugar.
Speaker 1: So I just fucking went ham on it. Yeah, but
Speaker 1: intuitive eating, it's like, oh, well I can have that
Speaker 1: on Tuesday night. I can have it on any night
Speaker 1: and I'm going to live another day like it's it's fine.
Speaker 1: And so once I implemented intuitive eating, that seriously changed
Speaker 1: my life. So I'd say that, what about you, is
Speaker 1: there something that you did that really helped you know,
Speaker 1: in your health and fitness journey. You'll get that us
Speaker 1: I'll get back to you in about a month. Yeah.
Speaker 3: No.
Speaker 1: I think just learning to give myself tough love recently
Speaker 1: has really changed my perspective and what I'm doing, because
Speaker 1: I found that when reflecting, I would offeren make excuses.
Speaker 1: And I think, as much as there is like this toxic.
Speaker 2: You gotta work blah blah blah culture, and.
Speaker 1: There's also this.
Speaker 2: Hustle hustle culture, and then there's also this very like
Speaker 2: listen to yourself, and I found myself using this. I'm
Speaker 2: listening to myself. I'm listening to my body as an excuse.
Speaker 2: I wasn't listening to my body as being lazy.
Speaker 1: I love this because we're literally the opposites.
Speaker 3: Yeah, do you know?
Speaker 1: Yeah, I needed to listen to my body more, and
Speaker 1: you were like, no, no, no, I need to just
Speaker 1: get up and do it because it's so bad, like
Speaker 1: so interesting. I'd be driving home from work and I'd
Speaker 1: be fine, and then I'm just like I'll be like,
Speaker 1: I'm feeling really sick today and I just can't go
Speaker 1: to the gym. Yeah, and just you would kind of
Speaker 1: make up an I just make up an excuse, and
Speaker 1: the only person I'm cheating is myself. So I need
Speaker 1: to get over it and just work a bit harder.
Speaker 1: So okay, so your your approach is like, I actually
Speaker 1: need to give myself some tough love, like I need.
Speaker 1: I need a lot of tough luck in like I
Speaker 1: was too tough with myself. I'm just too nice to nights.
Speaker 1: I love this polar opposite. Yeah, but that's so insightful
Speaker 1: because I think sometimes I can get really like, No,
Speaker 1: that's like I don't believe in tough love and I
Speaker 1: don't believe in like, you know, the hustle and stuff
Speaker 1: because of how far I went the other way exactly.
Speaker 1: But if you've gone too far on the easy sides. Yeah, yeah,
Speaker 1: it's it's like a happy medium. Yeah, it's just as balanced.
Speaker 2: And I very much have experienced I have been too
Speaker 2: hard on myself in the past, but then I overcorrected. Yeah,
Speaker 2: I'm in bed on a Saturday morning instead of going
Speaker 2: for a walk.
Speaker 1: Sunday Morning's fine, I know. Yeah. Interesting. I love it
Speaker 1: so that that would be it for me at the moment,
Speaker 1: but I will check back in once I fully figured
Speaker 1: this out.
Speaker 3: Dear.
Speaker 1: The next question, how do you get to the point
Speaker 1: where Jim becomes enjoyable and For those of you who
Speaker 1: haven't experienced gym becoming enjoyable as someone who is currently
Speaker 1: quite unfit, it can be. I have been there where it's.
Speaker 3: Not enjoying gym.
Speaker 1: Someone who's not enjoying gym at the moment, it can
Speaker 1: be enjoyed. Okay, so let's talk about this. I kind
Speaker 1: of have a concept for this. Bear with me. I'm ready,
Speaker 1: let's see where this goes. So I truly believe there's
Speaker 1: like a thermometer. Yes, And it's almost like you need.
Speaker 4: To break through your excuses and your barriers and you
Speaker 4: need to find this place where basically.
Speaker 1: You can coast and it becomes habit. But until you
Speaker 1: get to that, you know degree, it's going to be
Speaker 1: like this, And I'm moving my hand up and down.
Speaker 1: Yeah forgetting where a podcast? And I know, so I've
Speaker 1: experienced this and it's like, fuck, this is so hard,
Speaker 1: it's not enjoyable. I hate life. And then obviously I'm
Speaker 1: in a zone right now. I'm like I love working
Speaker 1: up five am club and I've just got all the motivation.
Speaker 1: But I feel like it's because I was like pushing
Speaker 1: at it and like creeping up to it for a
Speaker 1: couple of months and now I've got here where it
Speaker 1: feels so easy to me. Yeah, And I would just
Speaker 1: say to that is just keep going, because it does
Speaker 1: get easier, it does get more habit. You just need
Speaker 1: to make that habit and it's going to be easier
Speaker 1: if you can make it work with your lifestyle.
Speaker 2: Yeah.
Speaker 1: The biggest thing it's got to like slip in there. Yeah,
Speaker 1: it can't be again, just like remove the barriers to participation,
Speaker 1: like a sweet spot sweet which is not an entire
Speaker 1: block of chocolate. Ah yeah, look, no, I agree, And
Speaker 1: I feel like on the way where I currently am,
Speaker 1: on the way to that, you almost forget that it's
Speaker 1: a thumb thermometer and it feels like a hamster wheel
Speaker 1: of just like never ending distraught. Yeah, like when will
Speaker 1: I get that?
Speaker 3: Yeah?
Speaker 1: When is it going to end? And then you get
Speaker 1: there and you're like, huh oh great, this is a
Speaker 1: good life. Yes, you just got old onto that feeling.
Speaker 1: But then once you get there, you have to consistently
Speaker 1: show up and make that a habit too. Yeah, otherwise
Speaker 1: back it down. You're backed down and you gotta start again.
Speaker 1: And that's also a big thing I noticed, is like stopping,
Speaker 1: like you can't stop because it's so much harder to
Speaker 1: get there again. Yeah, so you most were just like
Speaker 1: if you have to pull back, it's fine, but just
Speaker 1: at least like keep plotting along and rather then constantly
Speaker 1: going back, because then it's like this slingshot moment and
Speaker 1: it's like, yeah, that I've just found if you can
Speaker 1: kind of just consistently do it. Like back before I
Speaker 1: had IVY, I remember someone kind of asking me about
Speaker 1: this and I just I almost couldn't comprehend because I
Speaker 1: had been working out for nine years consistently, and I
Speaker 1: was just like, what do you mean, Like, it's just
Speaker 1: you just do it. You just do it, Like that's
Speaker 1: a silly question. But then I had IVY and I
Speaker 1: was like, oh, I get it. You're like I understand,
Speaker 1: I understand it's so hard, but yeah, if you can
Speaker 1: almost keep the consistency. These are not sexy answers, by
Speaker 1: the way, Yeah, do the work, but yeah, yeah, Well
Speaker 1: I hope you enjoyed those little quick fire health and
Speaker 1: fitness cues. Again, we are very unqualified. This is all
Speaker 1: just our personal experience. And also I just want to
Speaker 1: say shout out to all the rn C fam who
Speaker 1: purchased a water bottle.
Speaker 2: We hope you love them.
Speaker 1: We love you and we hope you love them. And also,
Speaker 1: I just think it's gonna be the core thaying like
Speaker 1: if you're a gym and you see someone else with
Speaker 1: this water bottle, you'd just be like, you're doing it out,
Speaker 1: You'll keep going, I'm proud of you, or on a
Speaker 1: walk or on the bus or anything. I just think
Speaker 1: it's a bit spash. Yeah, love it. Thank you so much, guy,
Speaker 1: Thank you so much for listening to another episode on
Speaker 1: the Right and Conquer podcasts. If you enjoyed it and
Speaker 1: want more, come connect with us on Instagram at Riseanconquer
Speaker 1: dot podcast and join our Facebook discussion group, a Rise
Speaker 1: and Concer podcast community. We're an independent podcast and we
Speaker 1: have a small team, so we do appreciate your time
Speaker 1: and support. If you have a spare moment, a follow
Speaker 1: or subscribe on whatever platform you listen to would be
Speaker 1: so amazing. And look, if you're feeling extra kind, a
Speaker 1: review on Apple Podcasts would be great.