Speaker 1: Over the last week, I have had one of the
Speaker 1: very simple but extreme pleasures of teaching my little girl, Charlie,
Speaker 1: who just turned three, how to ride her new pink bike.
Speaker 1: And we haven't had any major praying chats, so perhaps
Speaker 1: that's part of it, touch Wood, But the enjoyment on
Speaker 1: her face is beaming smile as she can. You can
Speaker 1: tell she feels like she's getting the hang of it
Speaker 1: at rush as she gets a bit of speed up.
Speaker 1: It's just been a beautiful reminder of sometimes we search for,
Speaker 1: you know, we search for that super complicated or I
Speaker 1: don't know, technical or materialistic pleasure that we think is
Speaker 1: going to change our life in a particular way, and
Speaker 1: there are so many beautiful, simple joys just surrounding us,
Speaker 1: and often we make life a bit more complicated than
Speaker 1: it needs to be and we forget about these simple pleasures.
Speaker 1: I think he's my point, and that sort of leads
Speaker 1: me to today's guests a little bit in today's show,
Speaker 1: because life is complicated, and today we're going to get
Speaker 1: to a topic that is really close to my heart
Speaker 1: because of the amount of people through my twenty eight
Speaker 1: program that have labeled themselves in this particular way and
Speaker 1: that is we're going to get into the topic of
Speaker 1: self sabotage, which is something that I don't understand fully
Speaker 1: and I'm really looking forward to understanding better, and it's
Speaker 1: something that I know affects a lot of people out there.
Speaker 1: So hopefully we can identify what self sabotage is and
Speaker 1: give some really practical steps by speaking to an incredible
Speaker 1: clinical psychologist about how we overcome it. And then as
Speaker 1: we start to get on planes and trains and take
Speaker 1: those much needed holidays, naturally you lose your routine a
Speaker 1: little bit, you lose your habits a little bit, and
Speaker 1: when you're on holiday, you struggle to maintain the healthy
Speaker 1: structure and the healthy routines that you build up. So
Speaker 1: we're going to talk about how you can maintain the
Speaker 1: healthy life while your own holiday life.
Speaker 2: I'm lucky enough to be heading away internationally on a
Speaker 2: holiday after a long, long, long time in lockdown, just
Speaker 2: wondering what your top tips are when it comes to enjoying,
Speaker 2: absolutely still enjoying, but sticking to as much as you
Speaker 2: can a routine, getting the exercise in, particularly when you're
Speaker 2: in a bit of a foreign surrounding, not as familiar
Speaker 2: with the foods.
Speaker 1: I'll be giving you a holiday plan a little later
Speaker 1: in the show. I'm Sam Wood. This is the wood Life.
Speaker 1: Let's get into it. This is a guest that I've
Speaker 1: wanted to have on the WOODLFE for a little while now,
Speaker 1: and it's a topic that I've absolutely been wanting to
Speaker 1: cover almost since The wood Life came about. And the
Speaker 1: topic we're going to dive into is one that's really
Speaker 1: close to my heart because it's something that I get
Speaker 1: asked about a lot through my twenty eight program. We're
Speaker 1: sort of going to get into that and touch on that,
Speaker 1: but I would love to first of all, welcome doctor
Speaker 1: Rebecca or beck Ray. Welcome to the wood Life.
Speaker 3: Thank you so much for having me Sam. It's such
Speaker 3: a great topic for us to be diving into. I
Speaker 3: can't wait to have this chat.
Speaker 1: So before we do dive into I'll give our listeners
Speaker 1: a little bit of a background, because you are one
Speaker 1: incredibly impressive woman. You are a clinical psychologist, but interestingly,
Speaker 1: you were studying psychology and then you took a little,
Speaker 1: well not a little, a fairly large turn to the
Speaker 1: left and you became a pilot.
Speaker 3: I did. I was quite an anxious teenager and my
Speaker 3: grandfather was a private pilot. He had his own plane,
Speaker 3: and he said to me when I got my driver's license,
Speaker 3: do you know if you can drive a car, you
Speaker 3: can fly a plane. And he lied, So let's just
Speaker 3: get that clear. That's rubbish. And so I thought, maybe
Speaker 3: to overcome my anxiety and my kind of fragile self esteem,
Speaker 3: that I'd go and do something significant. I'd gone do
Speaker 3: something with my life. Because of course studying psychology was
Speaker 3: not significant enough. I don't know why or who I
Speaker 3: was proving anything to. But I went and got my
Speaker 3: private pilot's license, and that I still felt anxious. So
Speaker 3: I got my commercial pilots license, my night flying rating,
Speaker 3: my multi engine rating, and an instructor rating, and I
Speaker 3: still felt anxious. So I thought, maybe flying is not
Speaker 3: going to fix the anxiety. So I went back to
Speaker 3: psychology and left flying and felt incredibly shameful about that
Speaker 3: for quite some time because of the money that was
Speaker 3: spent on my flying training. And it ended up being
Speaker 3: one of the things that has really defined for me
Speaker 3: how much failure is actually realignment. Because I now do
Speaker 3: a job where I don't feel like it's a job.
Speaker 3: I love it so much and It feels so incredibly
Speaker 3: aligned with who I am that my views were once
Speaker 3: so incredibly perfectionistic on failure and what they meant about
Speaker 3: me as a human being, whereas now I simply see
Speaker 3: it as data. When things don't work, it's just information.
Speaker 1: I love it. Small Habits through a Big Life is
Speaker 1: your latest book that is all about dealing with self sabotage?
Speaker 1: So can you just explain not just our listeners to me? Actually,
Speaker 1: because I'm sure I don't have the exact definition, what
Speaker 1: is self sabotage? Yeah?
Speaker 3: So, self sabotage is just a fancy name for not
Speaker 3: being able to trust yourself to do the things you
Speaker 3: say you want to do.
Speaker 1: I love that.
Speaker 3: It's essentially avoidance. Now everyone avoids, so it's really important
Speaker 3: that we just, right off the bat we normalize avoidance.
Speaker 3: Human brains are wired to avoid discomfort. It's what we do.
Speaker 3: So from a survival perspective, it was actually highly adaptive
Speaker 3: when we were out roaming the savannah in clans one
Speaker 3: hundred thousand years ago that we pay attention to uncertainty.
Speaker 3: We paid attention to potential danger and avoided the emotional
Speaker 3: discomfort and sometimes physiological discomfort that showed up as a
Speaker 3: result to say get out because this could potentially be
Speaker 3: a bad situation. Now twenty twenty two, we're not necessarily
Speaker 3: living life or dead situations in first world countries like
Speaker 3: Australia on a daily basis, but we still have prehistoric
Speaker 3: software in our brain, and that means that we're operating
Speaker 3: with brains that don't particularly like hard they don't like
Speaker 3: things that are uncomfortable, and so it's actually really normal
Speaker 3: to avoid effort to avoid something that just feels uncomfortable,
Speaker 3: and it's not even really a problem, but it becomes
Speaker 3: self sabotaged when the things, the behaviors that we start
Speaker 3: doing on a daily basis, those behaviors that occur more
Speaker 3: often in our lives than not, so we're probably talking
Speaker 3: about the forty to forty five percent of behaviors that
Speaker 3: make up have. When those habits start becoming habits of
Speaker 3: self sabotage, habits of avoidance, habits that actually push us
Speaker 3: away from where we want to be, then it becomes
Speaker 3: a problem. But it means that we get very confused
Speaker 3: about what is discomfort for growth and what is discomfort
Speaker 3: for discomfort's sake, So quite often we're actually creating a
Speaker 3: cycle where we are making ourselves feel ever more uncomfortable
Speaker 3: because we're trying to avoid initial discomfort, but we're not
Speaker 3: actually stopping to go. Hold on, if I just got
Speaker 3: up at six o'clock in the morning and went for
Speaker 3: a walk like I said I wanted to do, then
Speaker 3: my hips wouldn't be aching from sitting on the couch.
Speaker 1: You know, very simple but good example. How do we
Speaker 1: identify self sabotage in ourselves?
Speaker 3: So if we look at food and exercise or just
Speaker 3: general lifestyle habits, then you probably self sabotage if you
Speaker 3: spend a lot of the time in your head promising
Speaker 3: that you will do certain things, and yet when it
Speaker 3: comes around to doing those things, it feels hard, or
Speaker 3: it feels effort full, or you feel overwhelmed, or you
Speaker 3: didn't manage your time effectively so that when it came
Speaker 3: time to go into the gym you ended up running
Speaker 3: out of time. If those things keep happening more often
Speaker 3: than not, then it's likely that you're self sabotaged, and
Speaker 3: we can call those things. We can give those things
Speaker 3: labels like procrastination. Sure, the most common form of self
Speaker 3: sabotage I see is procrastination, and you would see it too.
Speaker 3: Oh it's a bit cold this morning, I won't go
Speaker 3: for a walk, but I'll do it this afternoon. I
Speaker 3: promise I will, And then it gets to this afternoon,
Speaker 3: you're too busy and the kids need something, so you
Speaker 3: just don't do it.
Speaker 1: You don't go.
Speaker 3: And so if it's making excuses, procrastinating, negative self talk,
Speaker 3: managing time ineffectively, managing your own emotions ineffectively so that
Speaker 3: you end up creating your own stress, I mean I
Speaker 3: could sit here for probably the next twenty minutes of
Speaker 3: our chat and list off ways that we can self sabotage.
Speaker 3: But the ways listeners can identify it within themselves is
Speaker 3: do you feel out of integrity? Have you been promising
Speaker 3: yourself that you would do something when it comes to
Speaker 3: your health and your fitness, and yet you're now in
Speaker 3: a position where you don't trust what you say. Your
Speaker 3: relationship with yourself is out of integrity now because you've
Speaker 3: lost trust with you. But before we pathologize it, before
Speaker 3: we pathologize you, before we pathologize every single listener, The
Speaker 3: key here is when I procrastinate, when I promise myself this,
Speaker 3: but I don't follow through when I make excuses, is
Speaker 3: it actually stopping your life from going in a direction
Speaker 3: that you want to go, Because then we have a problem.
Speaker 3: We have a disconnect between where you are and where
Speaker 3: you want to be. And if that cycle keeps showing
Speaker 3: up that there's a promise that you're making to yourself
Speaker 3: that you're not following through on, then yeah, it selfs
Speaker 3: up when we're talking about you know Natalie and she's
Speaker 3: at the stove thinking, this is the fifth time this
Speaker 3: week that I promised myself I would walk the dog,
Speaker 3: And here I am trying to get the toddler to
Speaker 3: stop putting Plato into the carpet, and I'm trying to
Speaker 3: pay the mortgage on my phone app while I'm stirring
Speaker 3: the sauce and I still haven't managed to get out
Speaker 3: the door or put my running shoes on. And this
Speaker 3: is where the shame comes in. The quality of our
Speaker 3: relationship with ourselves is what suffers. So you don't wake
Speaker 3: up in the morning with your wife saying, Sam, get
Speaker 3: up and go and do your workout because otherwise I'm
Speaker 3: going to do X, Y and ZED. No one makes
Speaker 3: you do that. That's a boundary that you keep with yourself,
Speaker 3: and it's the same for all of us. We have
Speaker 3: these internal boundaries, and if we constantly disrespect our own boundaries,
Speaker 3: what happens is we end up in a shame spiral,
Speaker 3: and that shame spiral further perpetuates the cycle of self sabotage.
Speaker 3: So let's say Natalie wants to go for a walk,
Speaker 3: and she promises herself this afternoon that she will go
Speaker 3: for a walk, but it's cold by then, and the
Speaker 3: kids need dinner, and it's just easy to put dinner
Speaker 3: on now. There is to do it later. So she
Speaker 3: starts doing that, and then it feels kind of relieving.
Speaker 3: It's very seductive, So self sabotage is super seductive. It
Speaker 3: actually feels better to go, you know what, I'll go tomorrow.
Speaker 3: And so in that moment she does feel better. There's
Speaker 3: one thing that's come off her shoulders that she doesn't
Speaker 3: have to deal with right now. She can just focus
Speaker 3: on everyone else. But then dinner's done, the kids are bathed,
Speaker 3: she's sitting on the couch watching a murder documentary. It
Speaker 3: might be me, but you know, if you need recommendations,
Speaker 3: come let me know. She's watching a murder documentary on
Speaker 3: the couch and she thinks, this is not really where
Speaker 3: I want to be, right, I've promised myself that I
Speaker 3: would go for a walk, and it's I didn't do it,
Speaker 3: and she feels guilty. And not only does she feel guilty,
Speaker 3: but she feels super frustrated with herself because she knows
Speaker 3: that this is not the life that she wants to live,
Speaker 3: This is not what she wants to be for her
Speaker 3: future self. And so then she starts to feel shame
Speaker 3: because something pops up. It's a library of mental images
Speaker 3: about all the times she's promised herself this this year,
Speaker 3: because you know, January one, she made a New Year's resolution.
Speaker 3: She said that wasn't going to be like this because
Speaker 3: she wasn't going to have another year like this, because
Speaker 3: she's had five years like this prior. And this library
Speaker 3: of images comes up in her head and it makes
Speaker 3: her feel so shit about herself that that shame takes
Speaker 3: a hold. And then she needs to avoid the shame,
Speaker 3: so she goes to the pantry and in the pantry
Speaker 3: is a little packet of that's hidden up the back
Speaker 3: so the kids can't see them, and it's mint slices,
Speaker 3: and the packet hasn't yet been opened because she bought
Speaker 3: them today this afternoon. Wall is she wasn't going to
Speaker 3: open them though they're just thearing the case the kids snack.
Speaker 3: But the shame is so big and it's so unwieled
Speaker 3: at you by this time that she needs a band aid.
Speaker 3: So she eats half the packet of mint slices. And
Speaker 3: then on top of that this internal rage, this internal
Speaker 3: anger at herself that she's done it again, and what
Speaker 3: happens is a continuation of the erosion between herself and herself.
Speaker 3: No one else is involved in this, Sam, You know
Speaker 3: that because you've seen this with your clients, right. No
Speaker 3: one else sees or hears this. It's just her with her.
Speaker 1: Wow, it's honestly like you were privy to hundreds of
Speaker 1: conversations that I've had over twenty two years, or in
Speaker 1: the actual home of those people. And I know it
Speaker 1: is because you've had those conversations too, and it's something
Speaker 1: you intimately understand. But I don't think you could have
Speaker 1: described it better. Honestly, I think there will be thousands
Speaker 1: of Natalies listening right now, nodding right now, whether it's
Speaker 1: five years or ten years or fifteen years or two
Speaker 1: kilos or fifteen kilos, whatever their Natalie situation is. And
Speaker 1: I hope there aren't natalies listening who are getting offended.
Speaker 1: But what does Natalie do?
Speaker 3: Yeah, so you'd know this from the homes that you've
Speaker 3: stood in, the gyms that you've stood in with a
Speaker 3: woman standing in front of you on the verge of
Speaker 3: tears telling you the same story, because that story is
Speaker 3: so incredibly painful. No change ever happens from shame. Actually, no,
Speaker 3: let me rephrase that, no sustained change ever happens from
Speaker 3: shame until we actually address that to begin with. Then
Speaker 3: you're constantly chasing an invisible measuring stick of your worthiness.
Speaker 3: That is bullshit. So the first thing we must acknowledge
Speaker 3: is that you are worthy for being you, just for existing.
Speaker 3: And the second thing we need to look at is
Speaker 3: you're not changing because you need to because there is
Speaker 3: something wrong with you, because there is a part of
Speaker 3: you that is defective. No, you're changing because you want
Speaker 3: to run around with the kids in the backyard because
Speaker 3: it's actually much bloody easier to get up off the
Speaker 3: floor when your knees don't hurt. It's because you actually
Speaker 3: really want to walk dog because you enjoy it, because
Speaker 3: there's whipbirds that sing outside and it makes you feel
Speaker 3: like you're truly living. You want to change because your
Speaker 3: eighty year old self is looking back at you right
Speaker 3: now and says, isn't there a little bit more to life?
Speaker 3: That's why you want to change. So we change from
Speaker 3: that place. We don't change from a place of shame.
Speaker 2: Now.
Speaker 3: The second thing is, let's go back to potential. Have
Speaker 3: strong feelings about potential. I'm a strong believer that when
Speaker 3: we come from a place of possibility, then potential is yours.
Speaker 3: You don't need to be Sam Woods going from eight
Speaker 3: out of ten to nine and a half out of ten,
Speaker 3: but you do need to understand that your potential matters
Speaker 3: just as much, no matter what that looks like. So
Speaker 3: we could do an entire other chat about self talk,
Speaker 3: but you won't remember that. So instead, I'm going to
Speaker 3: give you one statement, one statement I want you to
Speaker 3: take with you. I relentlessly believe in my own potential. Now,
Speaker 3: the reason potential is so important in this statement is
Speaker 3: because you don't need to be perfect, and in fact,
Speaker 3: perfection doesn't exist. And if you continue to try to
Speaker 3: make your attempts to transform your health perfect, then you
Speaker 3: will continue to bash your head up against a brick
Speaker 3: wall of criticism and shame. That just happens over and
Speaker 3: over again. So instead, I want you to believe in
Speaker 3: your own potential to change, whether you're there today or not.
Speaker 3: I want you to believe that your future self knows
Speaker 3: what you're capable of, whether you got there today or not.
Speaker 3: I want you to believe, to relentlessly believe that the
Speaker 3: hour between five and six pm can be different to
Speaker 3: what it was yesterday. Because if you believe in your potential,
Speaker 3: it means it doesn't matter what yesterday looked like. It
Speaker 3: means that something is possible for today. And then the
Speaker 3: final thing is, like I said, perfections bullshit. Please let
Speaker 3: go of it. It's just an absolute waste of time
Speaker 3: and energy. Instead, I want you to understand that it's
Speaker 3: consistency that matters. It doesn't matter how small the step is.
Speaker 3: If you take consistent steps, it's what matters. It doesn't
Speaker 3: matter what you do, it's consistency that matters. So to
Speaker 3: overcome self sabotage, firstly, please step out of shame. I
Speaker 3: promise you your brain is not defective. This hasn't happened
Speaker 3: to you for fifteen years, or for ten and then
Speaker 3: twenty and then forty kilos by the time you open
Speaker 3: your eyes again because you're broken. It's happened because life.
Speaker 3: This stuff just happens. But you cannot blame yourself for
Speaker 3: the way that you have learned to protect yourself from pain.
Speaker 1: I actually love that advice just on its own. Just
Speaker 1: focus on one thing at a time. It's keeping it
Speaker 1: as a singular focus, much more manageable, much easier to
Speaker 1: maintain your eyes on the prize of what the thing
Speaker 1: is for that particular time. You believe that a little
Speaker 1: habit is a better thing.
Speaker 3: The reason that I believe in small habits is because
Speaker 3: and small steps, is because of what we call the
Speaker 3: science of small winds. So I like to kind of
Speaker 3: hack our brains to help us. Now, what happens with
Speaker 3: self sabotage is when we get that sense of relief
Speaker 3: that I told you Natalie got when she didn't go
Speaker 3: for a walk. So in that moment where she goes, oh,
Speaker 3: buger it, I just can't do it self. Now, I'll
Speaker 3: do it tomorrow. That relief is marked in the brain
Speaker 3: by a neurotransmitter called dopamine, and dopamine is responsible for
Speaker 3: giving us a sense of reward, It makes us feel good,
Speaker 3: and it actually motivates us to repeat a behavior. So
Speaker 3: dopamine is the neurochemical involved in addiction.
Speaker 1: Right.
Speaker 3: It says yes, that worked, because it actually did work
Speaker 3: in the moment, made you feel good in the moment,
Speaker 3: says do it again, do it again, do it again.
Speaker 3: And so this is how self sabotage becomes seductive and
Speaker 3: then addictive, because our brain is actually saying, ooh, that
Speaker 3: felt good. But the thing that many people don't understand,
Speaker 3: especially if they've been in this position for years, is
Speaker 3: that the hit of dopamine that you'll get from doing
Speaker 3: the behavior that's aligned with who you want to be
Speaker 3: and where you want to go is even harder, more prominent,
Speaker 3: and more enjoyable for your brain than if you just
Speaker 3: repeat the self sabotage habit. So if Natalie actually put
Speaker 3: her shoes on and said I'm doing it this afternoon,
Speaker 3: got her shoes on before she'd even thought about it
Speaker 3: or could talk herself out of it, and got out
Speaker 3: the door, how she would feel on the way back
Speaker 3: from that is this huge surge of oh, my goodness,
Speaker 3: I'm in alignment. This is who I want to be.
Speaker 3: How good is that? So what we want to do
Speaker 3: is hack that dopamine hit. And the way you can
Speaker 3: do it is by doing a small step in the
Speaker 3: right direction. And what happens with dope mean is it
Speaker 3: goes We're going in the right direction, and this right
Speaker 3: direction actually feels so much better than staying stuck in
Speaker 3: our cycle. So you repeat that until it starts to
Speaker 3: become more of your identity. It starts to become just
Speaker 3: more of this who you are, and then you add
Speaker 3: something else.
Speaker 1: I absolutely love that. Whether you're someone like me who
Speaker 1: has done fifty thousand personal training sessions over two decades,
Speaker 1: I know how hard it is. I don't even like
Speaker 1: working out myself. I think, like you said, it's discomfort.
Speaker 1: That's the whole point. We could speak for hours. From
Speaker 1: the bottom of my heart, thank you for coming on
Speaker 1: the Woodland today. I've learned a lot. I actually think
Speaker 1: I'll have changed a little bit today and how I
Speaker 1: talk to people. Thank you so much.
Speaker 3: Thank you, that's so kind of it. Thanks Sam, It's
Speaker 3: been a pleasure.
Speaker 1: I think that's the most emotional effelt on the show
Speaker 1: since we started. Because of how many inverted commas, Natalie,
Speaker 1: conversations I have had with beautiful people over my long career.
Speaker 1: I learned a lot. I loved every second of it.
Speaker 1: I love getting real and raw and could tell that
Speaker 1: Beck just got it, and that's what it's all about.
Speaker 1: Loved it, loved it, loved it, loved it. Next up,
Speaker 1: we're going to get a little bit less serious. We're
Speaker 1: going to pack our bags, we're going to jump on
Speaker 1: a plane, and we're going to talk about how you
Speaker 1: can maintain a good healthiness and happiness while on holidays.
Speaker 1: We all get a little bit worried that we're going
Speaker 1: to drop the ball completely and gain a few holiday kilos,
Speaker 1: which are no big deal. And I think Lana sums
Speaker 1: it up beautifully when she asked this question.
Speaker 2: Hi, Sam, I'm lucky enough to be heading away internationally
Speaker 2: on a holiday after a long, long, long time in lockdown.
Speaker 2: Just wondering what your top tips are when it comes
Speaker 2: to enjoying absolutely still enjoying, but sticking to as much
Speaker 2: as you can of routine, getting the exercise in, particularly
Speaker 2: when you're in a bit of a foreign surrounding, not
Speaker 2: as familiar with the foods, et cetera, et cetera.
Speaker 1: Thanks, So it's such a great question. I always go
Speaker 1: back to the fundamentals and I'll get to it in
Speaker 1: the second But the first part is you're absolutely right,
Speaker 1: let your head down and enjoy it. I don't think,
Speaker 1: particularly in international holiday when you haven't had one for
Speaker 1: so long, is a time where you should worry about
Speaker 1: getting fitter or losing weight. I think if you can
Speaker 1: stay healthy and be happy whilst on holiday, that's all
Speaker 1: you should worry about. And to answer your question in
Speaker 1: practical terms, walking or jogging is going to be your
Speaker 1: best friend. And I personally think there's no better way
Speaker 1: to explore a new place. I think what you miss
Speaker 1: in ubers and cabs and trains you absolutely pick up
Speaker 1: either on a bike or walking or running. You just
Speaker 1: notice more because you're moving more slowly. You know it
Speaker 1: might get lost a few times, but that's all part
Speaker 1: of the journey. I know. I always sort of set
Speaker 1: myself out for a forty five minute walk and tend
Speaker 1: to walk for an hour and a half because I
Speaker 1: get really really lost in foreign countries all the time.
Speaker 1: But it's just a really good way to see a place,
Speaker 1: a really good way to burn calories a really good
Speaker 1: way to stay fit and healthy, even going on some
Speaker 1: famous walks or runs, you know. I know when I
Speaker 1: was in San Francisco last a few years ago before COVID,
Speaker 1: we did the Golden gate Bridge bike ride and it
Speaker 1: was just one of these you know, it's a bit
Speaker 1: of a special selfie moment, but it's just a beautiful
Speaker 1: thing to do. It's a three or four hour bike ride.
Speaker 1: I think doing things where you're combining exploration and exercise,
Speaker 1: that's a really good way to do it. And if
Speaker 1: you love training, try different gyms. Instead of that anxiety
Speaker 1: or stress of I'm going to lose my routine, turn
Speaker 1: it on its head and say I actually see this
Speaker 1: as the best opportunity to explore new exercise. And it
Speaker 1: might be just basic cardio walking, jogging, riding, or getting
Speaker 1: into different gyms, doing a boxing class, you know, in
Speaker 1: a famous gym over here, or you know, throwing myself
Speaker 1: completely out there and doing these wacky classes that I've
Speaker 1: never sort of thought of that might not even exist
Speaker 1: in Australia. There's some really cool stuff out there, and
Speaker 1: class pass is a really good way to find those
Speaker 1: things because you don't actually have to become a member
Speaker 1: of places. You can get a class pass and it'll
Speaker 1: tell you you can choose what type of work you
Speaker 1: like a yoga or pilates or dance or whatever it is,
Speaker 1: and then it'll tell you where those particular facilities that
Speaker 1: give those classes are located nearby. So from a food perspective,
Speaker 1: of course, you want to let your hair down and
Speaker 1: not worry about it too much, but the fundamentals don't change.
Speaker 1: If you're still eating good quality, real food, and you're
Speaker 1: still eating protein, and you're still eating vegetables, and you're
Speaker 1: not eating too many refined sugars or processed carbs, you're
Speaker 1: going to be fine. And if you're in Italy and
Speaker 1: you love pizza and you love gelato and you love
Speaker 1: pasta go nuts, just remember what goes in needs to
Speaker 1: come off. And you might only be walking in your
Speaker 1: life in Australia for thirty minutes a day, but if
Speaker 1: you went out last night and you had a bottle
Speaker 1: of red and you had a pizza, and you had
Speaker 1: a pasta Entrey and you loved every second of it,
Speaker 1: you might walk for an hour and a half the
Speaker 1: next day just to break even. And then you get
Speaker 1: the best of both worlds. You've got the exploration, you
Speaker 1: haven't gained any weight, You've tasted the local, delicious food,
Speaker 1: but enjoy every second of it. Don't stress about it.
Speaker 1: Getting in shape has no finish line. If you gain
Speaker 1: a few kilos but have the best holiday of your life,
Speaker 1: it's still the best holiday of your life, and it
Speaker 1: won't be hard to lose those when you get home.
Speaker 1: You'll have those memories forever. So Lana and everybody else
Speaker 1: heading away on a holiday, I hope that helped a
Speaker 1: little bit. As I said, they absolutely meant to be enjoyed.
Speaker 1: If you have any other questions like Lanna did, please
Speaker 1: send them in through an audio message. There's a link
Speaker 1: in the show notes. And on top of that, I'd
Speaker 1: love to know where you listen to the wood Life podcast.
Speaker 1: Our great group of listeners. I don't know what I'm
Speaker 1: going to call you Woodlifers. We'll go with wood Lifers.
Speaker 1: Our great group of Woodlifers is growing all the time.
Speaker 1: We get so many beautiful messages, so much great feedback.
Speaker 1: But where are you listening to the wood Life podcast?
Speaker 1: Are you a walker and a listener or are you
Speaker 1: listening to it in the car or how do you
Speaker 1: listen to the wood Life Take a little selfie, upload
Speaker 1: that photo and hag in the Woodlife podcast Instagram so
Speaker 1: I can see it, because I'm on that all the time,
Speaker 1: and I would love to hear from you. Love to
Speaker 1: see where you're listening from. I'll give you a little
Speaker 1: shout out, and of course I'll be back on Monday
Speaker 1: for another motivational moment. And remember you can listen for
Speaker 1: free to your Hearts content on the iHeart Radio app.
Speaker 1: I'll see you guys soon.