Hey there and thank you for joining me for another episode of YQG In Bloom.
My name is Tracy Martens and I want to remind everybody to like, subscribe to my podcast
so that you can get notifications on any of my upcoming ones.
Today I am with Adriana Mastronardi and you are a nutrition and fitness coach as well
as a high school teacher, correct?
Yes, you do a little bit of everything.
Thank you so much for being here.
Yeah, thank you for having me.
I'm super excited for this.
Now I've been watching your Instagram and I mean you have so much going on.
You are right on the money when it comes to nutrition and fitness and obviously that didn't
just come yesterday.
How was your journey towards that?
You know I love that question.
I was just thinking about it today.
I was doing some cardio at the gym and listening to motivational reels as I was going through
it and there was Pip Bull actually that said, he was just saying anything that comes quick
like leaves even quicker.
And so I loved that specific thing because this hasn't been an overnight thing for me.
So I've always sort of been into fitness.
I've always been curious about it but the last I would say 10 years I've gotten more
serious about taking my health and putting myself first like making that a priority.
And so it hasn't come with little struggle for sure, right?
Because as you start to adopt new habits and learn new things and strive to feel better,
you're almost changing kind of who you are in a sense because you're trying all of these
new things.
And so it was after all of my children were born is when I really started to figure out
again who I was as a person which led me down the road of making time for myself, picking
fitness and then nutrition came along.
So it all just sort of snowballed.
It was like a snowball effect and then led me to where I am now.
And I know that's sort of a general overview but it's been a process.
It hasn't been, you know, I thought of it last week and here I am and I'm doing the
thing.
I did want to ask you what came first, the fitness or the healthy eating?
Yeah, that's a good question.
So I would say the fitness came first, the movement because I would guess that most people
think they eat healthy or they you don't think so you're saying no.
Most of us want to believe that we eat healthy but chances are unless you've already been
to a trainer or coach or watched all the videos or doing something wrong.
So I thought I was eating relatively healthy and so I knew that I wanted to do a little
bit more.
I wanted to really feel strong.
So I joined a small group fitness place that really helped me fall in love with movement.
I've always been active, I've always exercised, I've always done cardio, lifted some weights
but I truly didn't know how to incorporate fitness into my life for the goals that I
had.
So I would go to the gym and randomly do things.
So you see a rack of dumbbells and you pick up a couple, you do some bicep curls, tricep
extensions and then you're like, okay, great, I did my workout and then you go and you do
45 minutes of cardio.
So that was really what my fitness routine was until I started to understand what strength
training was and how that can change the way my body looks.
So that came first.
And then when I started to feel strong, you can feel the strength building, you can feel
how it's easier for you to pick things up, how you can carry the grocery bags into the
house three or four at a time on each hand and you can just see the improvements over
time.
But I couldn't see, I could feel it but I couldn't see it on my body and I wanted to
see it.
So I knew the next step was nutrition.
I needed to be able to reveal the muscle that was underneath.
And I was never a big person but I still had a layer of fat or a layer of whatever it was
on top that wouldn't allow me to see the strength or at least visually see it and that's really
also what I wanted in addition to feeling strong.
So did you go to a nutrition coach yourself?
I did, I did.
So I hired a coach who could teach me how to eat for the way that I moved and the way
that I wanted to feel.
And it really boiled down to I wasn't eating enough protein.
You know I was eating too much on the other end, too many fats, too many carbs and not
that either one of those are inherently bad but in terms of the right combination I was
sort of out of alignment.
So if I want to build and maintain muscle I need lots of protein for that and more so
than you think you need.
So I hired a coach to show me and make me aware and hold me accountable to what I said
that I wanted.
Like I told you I wanted to go, I don't want to go 100% vegan but I do want to cut down
on some meat although you never know it lately.
But you were explaining how I needed to make sure I got the extra protein which a lot of
people don't think of.
Vegan is healthy so you're going to be doing it right and that's not the case.
But also when you're doing strength training when you see things on TV and online it's
all about the carbs and all about the fats and you don't hear too too much about the
protein which is your nutrition that's going to hold you off the longest.
Yeah well protein keeps you fuller longer.
It takes a little bit more energy for your body to digest it.
So if you take in 100 grams of protein your body is using maybe 85 grams of that and 15
grams is being used up for the digestive process.
So it's almost like the best bang for your buck kind of thing.
But I remember during our conversation we just talked about awareness.
Remember that?
Like we just talked about what is it that you're eating.
Look, write it down and then try to figure out where the protein source is coming from.
I think when we discussed it I think you had peanut butter in your breakfast.
Was it peanut butter?
No it was oatmeal, toast and I had fruit.
Oh there wasn't peanut butter.
No.
I don't remember.
But I think I asked you where the protein was and you said the oatmeal.
And there's probably a little bit of protein in oatmeal but it's not a main protein source.
So I think the first thing is just becoming aware of what you're eating.
Really boils down to what works for you.
What can you sustain if you like to eat beef?
It's a little bit higher in fat.
So if you're following a macro based lifestyle or a macro based nutrition plan and you have
just a certain amount of fat you might not be able to have as much beef as you thought
you could.
So you have to pair that with a lower fat option like chicken or if you're into seafood
shrimp things like that.
So you kind of have to play around with it.
So nothing is inherently bad but it's really what works for you.
So if a client comes to me and says I want to be vegan or I'm keto or this or that we
kind of just take a look at them as a whole and what can they sustain long term.
That's the goal.
The goal is for a client to work with me but then when they leave me they can continue
the habits that we built together and not just a one and done kind of thing.
Now when Adriana is saying client she is also a nutrition and fitness coach and you just
got your macro mentorship certificate.
Yeah so that's my second nutrition coaching certification.
So I did my first one three years ago and I had to mentor two people or I had to take
on two clients and run them through a nutrition program.
So it wasn't just an online test where you said oh now you're a nutrition coach and you
got it.
I actually had to prove that I could work with people and that I could get them results.
So that's what I did in my first certification and then I wanted just to do it's like I'm
a teacher by trade and we thrive off of continuous education.
And so in order to keep up and keep learning you have to continue to invest in yourself
and so I invested in this new program macro mentorship and it really focused this one
really focused on metabolic disorders.
So particularly for women so hypothyroidism PCOS diabetes you know metabolic disorders
where your metabolism has slowed down if you're breastfeeding.
So there's a lot of different ways you can work with clients that come in that are not
just gen pop clients who say I want fat loss.
There's other things at play that you have to consider.
So it was just another way to look at working with women specifically.
That's wonderful because I mean people don't understand that you can throw a diet out there
or say okay you should eat this this and this and it's going to make you healthy and help
you lose weight because my husband and I went on a weight loss journey obviously.
I failed but well no I didn't fail menopause hit but he was losing a lot of weight way
faster than me and it was very frustrating.
I know but isn't that the case?
You always do that.
Always do that.
My husband too.
Yeah.
The women we have a harder time and everybody's like but you should be you're always on the
go you should be losing weight and I'm like but this is what my body's used to.
If I stop all the movement of taking the dog for the walk or doing the shopping or even
just around the house I see a weight gain because that's just general movement.
I'm getting 12,000 steps in a day but that's just normal for me so it doesn't help.
Now does the macro program also help with women in menopause?
Yeah absolutely and it's not that we don't focus on that because sometimes and I'm not
saying that this is like in your case the circumstance but sometimes women who are so
frustrated will say well I'm in menopause or it's my hormones automatically dismissing
maybe any other habits.
Oh mine are all bad habits too.
That they're actually taking part in right so before we go to menopause or your hormones
are the issue let's like take a step back and look at everything that you're doing.
So have you done everything to support the goals that you want and you're frustrated
or are you just saying I'm giving up kind of thing?
Oh yeah no I'm just talking menopause for people in general.
Me I have a self-control issue where I like to talk about what I need to do.
I know what I need to do and it's just a matter of doing it and mine is also portion control
and like you had said this morning in your stories when your daughter made these chocolate
chip cookies if it's in my house I'm going to eat it and I'm going to eat it until it's
gone.
But that's almost human nature like the house smelled intoxicating yesterday.
Chewy chocolate chip cookies right white and dark chocolate chips and so like last night
I had a couple and I was going to reach for another one and then I stopped myself and
I thought they are super yummy but the satisfaction I get from eating them lasts 10 seconds.
So when I eat it really fast it's gone and then I want that feeling again I want that
taste in my mouth but it's just 10 seconds right.
It's all it really is I'm not hungry I'm not eating them because I'm hungry I'm eating
them really just out of I need immediate satisfaction.
So I'm trying to practice and it's almost like a muscle you have to build like the muscle
of delayed gratification.
And the thing is with us growing up like I'm going to be 54 you were always taught like
you had your dinner and then you had dessert.
So I've noticed and it's the hardest thing to try and stop because this has been ingrained
for 50 some odd years that after dinner I crave sweets and it's like my husband will
say aren't you full?
I'm like I am but my body is saying I need something sweet in it so I've been trying
to find sweets that will actually not.
Yeah I mean are they do those exist if they do let me know.
So I love that you just said that so for 40 sorry 54 years you said right you've developed
or you had a habit of eating sweets after dinner so that's really a habit.
So now you have to start thinking what habit can I replace that with so maybe now after
dinner you and your husband go for a 15 minute walk and that's your new habit instead of
reaching for something sweet or you replace it with something else that is more in alignment
with how you want to feel instead of just continuing something that you've always done.
Exactly and I know that because I also quit smoking about 10 years ago but I worked with
a doctor who specialized in smoking and he said it's one of the hardest habits to break
because you taking a cigarette and putting it towards your mouth mimics food so that's
why a lot of times people when they quit smoking they turn to food which was also another one
of my things but I've been listening to your podcast a cup of dre and that's on Spotify
it's actually a cup of dre fitness thoughts and I loved the last one that I watched I
have to look it up here because I wrote it down as soon as I watched it the struggle
is real that one really spoke to me and it's exactly what we were talking about about habits
and changing the habits but not beating yourself up if you don't get it right which is the
worst thing because it's I just find a lot of times when you're on dealing with fitness
coaches or nutritional coaches and they're saying okay here's your diet do it do it and
it's not that simple because you have to kind of find the happy medium and I love how you
put that yeah thank you so the whole podcast was about I get up at five o'clock in the
morning or 450 my alarm goes off and it's never easy to get up in the it's like the
middle of the night almost but not really but it's super it's dark outside everyone
in your house is sleeping it's not easy to get out of bed especially in the winter when
it's pitch pitch black but it's never easy to get out of bed in the morning no matter
how you put it or how you try to rationalize it it's always a struggle but it's about pushing
through that struggle and not using that as an excuse oh it's too early I'm not a morning
person I can't do it I I would not say that I was ever a morning person but that's when
I can get it in so that's when I have to do it I can't do it after work I can but I don't
want to I'm tired I want to get on with my day I want to go home to my family so it's
it's the thoughts that you tell yourself about what you're going through that either inhibit
you or usually inhibit you and it's like you have to develop the muscle to say I hear you
I feel uncomfortable right now but I'm just gonna keep moving I'm gonna I'm gonna do things
that help me start this new habit that I want so like I said in the podcast I set out my
clothes the night before so they're there I don't have to think about it I put my water
on my nightstand so it's there to drink and all I have to do is get up and go right to
the washroom and then I'm there and really once I get into my car and I'm on the way
to the gym those thoughts of how annoying this is how hard it is are gone they're gone
so it's momentary uncomfortable feeling for an hour and a half later of like a euphoric
feeling truly feeling so good now you're saying like the habit of getting up early and getting
everything ready I always wanted to work out in the morning and we used to go for walks
in that but it's been a long time since we've done that a lot of people find that they get
tired after a workout okay when does that stop and it turns into energy because I think
a lot of people will stop doing it they'll they want to go to the gym in the morning
and start off their day they hear about everybody saying endorphins and but that's not always
the case when you first start off you're exhausted you're pooped out because your body's doing
something it's not used to doing yeah well okay so getting up early probably means you're
going to have to go to bed a little bit earlier you can't get up at five in the morning and
go to bed at midnight that's not going to cut it eventually it's going to catch up to
you and I might be able to do it for a couple of days but by the third day I'm exhausted
you know mentally and physically so it's about changing you know that one habit but also
how can you support it in other areas of your life so going to sleep earlier and also nutrition
so after my workout I have something to eat I'm not I'm fueling my body so that I don't
crash I'm helping to like replenish maybe what was lost by sweat or what was lost in
terms of the effort that I'm putting forth so how can I help my muscles fuel themselves
because I've just worked them and they need they need that energy to grow and to provide
me the strength that I need so it's not just about the one change that you're making how
do you support that change in other areas of your life so yeah you are going to be tired
probably at the beginning because it's something new but you spoke to this earlier it's not
an all or nothing approach so maybe you're not say you want to start an early morning
habit maybe you're not doing it five days a week at the beginning maybe it's every Monday
and Wednesday to start and you see how you feel and then maybe you try that for a few
weeks and then the next week it's Monday Wednesday and Fridays and then I think a momentum develops
right if you don't start you're not you never get started so you have to start somewhere
and then you build from there so if people go into things with an all or nothing mentality
you're destined to disappoint yourself in anything not just in health and fitness in
anything that you do because you can't be perfect all the time.
Well it's true and that's the thing is we've always been taught it's an all or nothing
thing when it comes to health wellness fitness nutrition and I like that you're talking about
that it's okay to build up and it's okay to start to eat properly but you don't have
to go all in right away like give your body a chance to get used to it.
Absolutely and that's how I work with clients so I it's not here's your program figure
it out it's like what's one small change we can make let's talk about steps let's just
get that to go up so if you're at 5,000 steps right now on average let's aim for seven not
five to ten let's start small because those are big changes and you know you have to do
steps you have to get to sleep you have to watch and weigh your food you have to move
there's a lot of things and if you're not used to any of them it's really overwhelming
a lot of the work does come at the beginning but it's just mindset changing your way of
thinking and approaching it little by little.
Now do you work with people in person or is it on zoom is it one on one in a group?
It's not in person it's all through like a zoom approach so the clients that I work with
I meet with them one on one every week there's a scheduled time that we meet for 15 to 20
minutes and we it's like a check-in so they send me I have a check-in format and they
send me like how are you feeling what's where's your weight what are your measurements like
I ask them to give me pictures so they are in you know shorts and a sports bra so most
of the women most of the people that I'm working with are women I have worked with a couple
men but right now most of them are women and or a bikini or some sort of bathing suit because
you want to see the changes you don't want to come in a picture with long tights and
a big t-shirt because you can't see any changes in your body.
The tights do somewhat tuck it in too.
But it's right exactly they do right so you want to see you want shorts you want a sports
bra or a bathing suit top and that's how you want to check in every week and what I'm finding
is that clients forget where they started so when they get frustrated in their journey
they're like I haven't lost any weight this week or two weeks I haven't lost any weight
what's going on and then I bring them back well okay let's look at your pictures you
might not have lost weight on the scale but your waist went down half an inch that's a
big thing.
Well people forget that muscle is weight.
That as well especially if you're first starting out the amount of muscle that you can put
on is a lot more than an experienced person.
Yeah you're not and that's hard because everybody has a scale and everybody weighs themselves
and then they find out that oh shoot I'm doing what I'm supposed to be doing and nothing
is going up or it's staying the same and then people get frustrated and say screw this I'm
going for KFCers.
That's when they give up.
I actually saw my husband shared this meme with me somebody was holding a pound of fat
and a pound of water okay so it was a visual and they said your scale went up a pound the
next day and they're like you think it's this you think it's a pound of fat but it's not
it's just water and your weight can fluctuate daily for so many reasons other than the fact
that you've gained fat.
Now if in two weeks your weight has stayed consistent at that then maybe you can say
okay that was fat but if you go out for dinner with friends and the next morning the scale
is up that's not fat or if you've had a really heavy leg workout the next day your my weight
was up a pound and a half today because I worked my legs really really hard yesterday
and so I know now because I'm aware of it that that number has significance but not
as much as I used to put on it.
You learn this with going to the doctor what's the first thing they usually tell you get
on the scale and it's very disheartening when you're wearing all your clothes right and
your shoes in the middle of the day and you've just eaten lunch so I weigh my I've learned
that if I'm going to weigh myself I weigh myself first thing in the morning after I
woke up I've gone to the bathroom you weigh yourself that is your true thing so they'll
say get on the scale it's like no this is how much I weigh yeah you're not weighing
me with all that because it's just going to make me cry I always ask shoes on or shoes
off because that's a couple pounds there.
Well even jeans you're looking at it if you've eaten had a coffee drank some water I really
like to weigh myself before I go to bed and then weigh yourself in the morning and you
wouldn't believe the difference how much you actually lose during the night and yeah it
could be like three to four pounds it really is.
I do the same thing I weigh myself in the morning after I've used the washroom naked
yeah here we go tell me how much where I'm at this morning you know but there's so many
factors about why the scale moves up and down and that's actually I ask my clients to weigh
themselves every day yeah and a lot of them are scared because they're not used to looking
at that number and having them having it face them directly you know stare them right in
the face so it's a little bit of something I want them to get over and be aware of as
well right don't pretend that the problem you want to go away doesn't exist let's face
it head-on and move through it together.
It's hard but it's also nice when you understand it like I've also learned don't weigh yourself
after you've worked out because you might feel oh I burned some but you drank a lot
of water while you were exactly and your your muscles are a little bit swollen they're taking
that water yeah absolutely yeah which is funny because if you don't weigh yourself in the
morning I'll weigh myself after I get out of the shower I just went to the gym it's
gonna be great and then they look at it's like no no that didn't really work out mm-hmm
I get it it's a matter of balance and it's really hard but it's great to have somebody
that is understanding the entire picture of it mm-hmm you had this episode why people
wait to it was something about beginning beginning and waiting like that that was really good
because you always hear people I'm gonna wait until Monday right I'm gonna not during the
holidays and what you were saying was a hundred percent right but I also did have a doctor
that said if you think you're going to lose weight start doing it right before Christmas
you're going to fail he said first of all because there's way too much distraction and
you haven't formed enough of the habits I understand that like you you can't you can't
start right before Christmas absolutely absolutely but you shouldn't use that as an excuse either
there are so many more temptations before holidays or before big events but why not
go into it with just even just if it's awareness not the expectation that you're gonna lose
weight over the holidays because that rarely happens unless you're someone who's training
for a specific event that's happening you're laser focused but if it's just you know somebody
who generally wants to lose weight it's really hard to do that over the holidays but if you
can just go into the holiday being aware of what you're doing that might stop you a little
bit from over indulging in things that you know you're used to doing you know or or
taking part in behaviors that you're used to doing it might just take have you take
a step back and question it that's really sometimes what happens if I start with a client
before Christmas it's like don't have any expectation that you're gonna lose weight
over this holiday but maybe just take note of how you might make decisions differently
had you not started this process before the holiday does that make sense yeah it does
because then you can always say you can still have the cake the cookies the food and all
that but portion control right so enjoy it all right not as much right so maybe you know
if you would have had three glasses of wine at dinner maybe this year you're only having
two or maybe one so that's a win too you know or instead of having every single piece of
dessert that's there maybe you have a taste of all of it and not a piece of cheesecake
a piece of pumpkin pie three cookies you know what you might have been used to pick your
favorite so or even just going in with a plan that's also really helpful like if you're
going to dinner or if you're going to a family event what's your plan you if you know what
they're serving what are you hoping to do and even just having that thought beforehand
also helps you navigate different situations that is amazing really like that but i love
that you said that because a lot of people wait to the first of the year until the monday
and i used to be that person too but especially if you had doctors or trainers from back in
the day that would say okay don't start on a friday because you're going to have the
weekend don't do it on before christmas or before halloween because you're going to fail
and i mean i had the doctor that said that to me too when it came to quitting smoking
and finally i said okay i it's just enough so this is right i'm going to do it when i
want to do it but so that mindset will tell you that okay if you have a bad day so you
have a bad day on a wednesday that mindset is saying okay now let's just wait till next
monday to start again instead of thursday just getting right back on track so but it's
okay if you've had a bad day on wednesday and you want to enjoy that cheesecake or that
extra glass of wine go for it just don't feel guilty about it and start again the next day
you're like okay what makes me feel good water steps eating mindfully and then just get right
back on track and don't like you said beat yourself up about it because it's it happens
it happens to everybody you can't think that you're an anomaly and well but i mean you're
almost led to believe that the coaches are perfect and that they never have an off day
and they know i'm just going to go to the gym and i'm going to work out my frustration
and i'm going to be okay it's nice to hear that you know what my daughter made three
cookies i'm going to eat three of them yeah and i'm not going to feel bad about it i'm
going to stop you for the fourth right but it's okay to you know eat your feelings every
once in a while it helps but then like it is but then you have to be you have to be
able to practice right that muscle of not really eating your feelings in a sense right
we all have those moments but if you do it's okay 100 if you do it's okay and then with
each situation you learn you know you you think okay if i don't like the way i feel
now i don't feel guilty about it but how could i have made choices differently and then maybe
next time you'll make those choices or you might not but eventually you'll get to a point
where you're making the choices you want to and then the other thing is don't punish yourself
so don't beat yourself up don't feel guilty then don't punish yourself by saying i'm going
to fast all day today or i'm going to go and do hours and hours of cardio to get rid of
what i just did because that's a punishment in itself and that just creates this cycle
of you know almost almost like binging and then kind of pulling back binging and pulling
back so that's dangerous too yeah for sure now how do you feel about intermittent fasting
i'm i'm not for or against it i think if people use it to limit their calorie intake so say
you stop eating at 8 pm and then you start eating again at noon but between noon and
8 pm you eat more calories than you actually burn the inner if you're using it to lose
weight and that's the sort of habit that you take on each day where you're eating more
than you're actually burning the intermittent fasting is doing nothing for you so that you
know so it's like i intermittent fast i should lose weight so if clients or if people use
intermittent fasting as a way for fat loss they can't over consume their calories during
their feeding window i've run into that problem and if i'm intermittent fasting i'm darn
hungry so i'm going to eat more than what i probably normally would if i had a breakfast
right and that's the problem too some people get hangry so then they're ready to eat and
then they don't have something prepared so that's the other thing being prepared so if
you come out of your fast with something prepared it's a lot easier than trying to make a meal
right away because then things are more tempting because your reasoning goes out the window
you know like the part of your brain that should be reasoning you through this is like
it's like flipping your lid your lid is flipped you have no more reason you just want to eat
and so that's the problem with it too so there is definitely benefits in terms of in terms
of digestion but i don't think it's like the be all and end all of fat loss or a fat loss
tool in that sense now would something like that work say once or twice a week just to
give your body a break or is it something that should be consistent you know like pick
a lane pick a diet and stick with it i think it's just all individual so what works for
you if that works for you then then great that's what you should use it's not like
i said it's not a bad thing or a good thing but it's not the answer yeah it's not the
answer it's what what fits into your lifestyle and what makes sense for you but if you're
you know if you're working out really early in the morning it's hard to intermittent fast
till past lunch because you need to feel your body because of the energy that you've exerted
and you want to recover it's about recovery as well so you just have to be careful i know
we had talked earlier about going to the gym and you don't have to go every day how often
do you go to the gym i go i do four days a week so two upper body exercises and two lower
body exercises but then you're not just slouching around on the couch the rest is the other
three days you are still yeah i'm still making steps a priority so i was actually getting
a little laxed on steps and i wasn't being mindful of them so my average was around six
or seven thousand and i read once in a it was a study or i don't remember where i read
it but they were talking about you know when you fill out the forms that say are you sedentary
are you moderately active active very active those are dependent on the number of steps
so if you are like below 5 000 steps a day you should consider yourself sedentary even
though you might have gotten up and done a workout okay so i can work out in the morning
but if i sit in a chair all day and i don't move that's still not healthy so making sure
that you're getting movement in throughout the day i have a stand-up desk now so i stand
up for majority of the day it's just almost normal for me to do that um i don't know if
that doesn't really add to my steps but it's something different than just sitting and
having my body seated in a in a chair all day but i'm trying to make sure that i'm getting
eight to ten thousand steps a day and it does really make a difference it makes it makes
a big difference so it's more important sorry it's no it's so much more important than
people think it is and it's not because of weight loss it's just about general health
getting outside or moving your body in general always makes you feel better it honestly does
and i was just looking what you were saying that is like where are we at i've only i've
only got like 3200 steps and that's doing stay people got to remember that which i'm
doing it's only noon it's yeah it's only noon but you got to remember i've also climbed
stairs so there's there's a little bit of a workout going on but walking doesn't have
to be boring i do walk my dog but and i used to hate doing it in fact for a long time the
dogs never got walked because it was so boring until i discovered i'm gonna listen to a podcast
and i just only put the one ear in so i can hear the traffic or something yeah get hit
by a car or somebody come up behind us because people don't realize you shouldn't do that
with dogs but listening to the podcast it it's it's enjoyable i look forward to it because
it's like okay i can catch part two or another one of your podcasts or if there's longer
podcasts i can listen to the second part of it yeah and we can involve your family like
family we do family walks usually i'll grab the kids and get them to do some walking my
husband and i have been walking a little bit in the evening and it's not just even walking
it's like playing a game of 21 with my son outside that's also it's called non-exercise
activity so it's not intentional exercise where you're on a treadmill or you're going
for a run or you're doing weights it's just general movement throughout the day how can
you get more of it so when i go to the gym in the morning i park so the parking lot has
like two sections i park in the other section so i'm walking a little bit more i'm not looking
for the closest spot to the gym or the closest spot to the mall it makes a difference or
even you know if you work at home like every 10 minutes get up and do a lap of your house
yeah or up and down your stairs a couple times and then go back and sit down yeah like realize
that even the little littlest things like i got these 3200 steps from going up and down
the stairs to do some laundry to vacuum upstairs and downstairs and get ready for today's podcast
and we have a hill that my dog i walk her on first thing at seven o'clock in the morning
so these are steps just from doing everyday normal stuff so if you just add in a little
extra on top of it it's really not that hard to get to yeah it's just 10 minutes again
doesn't have an all or nothing right doesn't have to be 45 minute walk it's just 10 minutes
up and down the road yeah if that's all you can get and then like i said you start to
feel better you want to do more and that's sort of how it builds upon each other the
weather and the weather yeah for sure all of those things but you know what my so my
grandmother is going to be 94 this year she's in a nursing home now but she used to live
on her own until she was 90 and she would walk every day and when she couldn't walk
outside because it was snowing or raining she would walk in a room that was maybe triple
this length so like 30 feet long in a circle for an hour to get her steps in and so when
i think of being lazy or i think of i don't feel like doing it i think of her getting
up going in her basement and just walking she's not listening to podcasts she's not
doing those things but she's just exactly she's just walking because she knows it's
good for her and that's how she was able to tend to her garden and keep up with us like
she was mowing her lawn i mean in a rider but still at 90 years old like that's that's
why i do this like i want to be that age and still be able to keep up with everybody and
not have trouble getting out of my chair not have trouble picking up hopefully a grandchild
who weighs 30 pounds like it's it's it's both like i want to be healthy when i'm older and
i want to look good and feel good now as well but you know when i think of being lazy or
having excuses i think of her because she's like no bullshit kind of person she's like
get it done stop complaining enough i have two uh two neighbors and they're both in their
80s and the one gentleman he rides his bike and he rides it just slowly but he goes around
the park a few times he goes around the neighborhood and then he sits at the bench for a bit and
i mean he has bad knees so that's why he rides the bike instead of walking and then i have
another lady a neighbor that she's in her 80s and she used to be out walking the dog
every twice a day you know just very slowly for her movement just to get out and it's
like okay if they can do that then i can at least take my dog to the park without pitching
him open right and then you know and then the other the other side of it is we all have
those days right we all have but it's just like the only way out is through right the
only way out is to push through what's trying to stop you because it's all just thoughts
in our heads and it's hard for me to remember that too for sure it's you know but that's
really what it's about oh especially you're you're like me you're the people pleaser and
you're the mom and you got the job and the family and that and it's you just have to
figure out that you count too that's big that's big and i and i feel like i'm gonna be specific
about women in general you know that's we want to be everything to everybody and then
we forget about ourselves and i think that was the hardest part to kind of put myself
first and not feel guilty about it or feel like i was disappointing people or that people
were not going to they're going to judge me for it things like that and i'm sure people
do i'm sure people have their own thoughts about things that i do but i do it because
it makes me feel good and that's all that matters i think if if i can put myself first
and my kids can see that then they will do that for themselves as well and they won't
feel guilty and it'll be easier for them to do that they'll be able to look at it as something
that's normal now i have to tell you guys get on to spotify and listen to a cup of dre
fitness thoughts they're short wonderful information packed little podcasts i think six nine yeah
between like three and ten minutes it's just my thoughts driving to and from the gym in
the morning they're good thoughts listening to this podcast is really going to help you
to think more for yourself think what you're doing stop making excuses and take ownership
but also realizing that if you fail it's okay just start again the next day and also make
sure you follow adriana on instagram her handle is at cup dot of dot dre which is dri i love
your stories the stories are amazing thank you she gives you a little rundown of little
thoughts little feelings what she's going to be doing for the day so it'll kind of give
you a little oomph to maybe write it down yourself and you can realize how much you
are doing in a day and maybe where you can fit in some extra time and your actual page
is wonderful as well and you can maybe get in touch with her for one-on-one coaching
sessions and get this fitness and health journey started thank you so much that was wonderful
thank you thank you so much for joining me for another episode of YQG In Bloom
my name Tracy Martens i hope you guys all have a great day