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Hey there and thank you for joining me for another episode of YQG In Bloom.

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My name is Tracy Martens and I want to remind everybody to like, subscribe to my podcast

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so that you can get notifications on any of my upcoming ones.

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Today I am with Adriana Mastronardi and you are a nutrition and fitness coach as well

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as a high school teacher, correct?

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Yes, you do a little bit of everything.

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Thank you so much for being here.

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Yeah, thank you for having me.

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I'm super excited for this.

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Now I've been watching your Instagram and I mean you have so much going on.

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You are right on the money when it comes to nutrition and fitness and obviously that didn't

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just come yesterday.

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How was your journey towards that?

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You know I love that question.

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I was just thinking about it today.

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I was doing some cardio at the gym and listening to motivational reels as I was going through

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it and there was Pip Bull actually that said, he was just saying anything that comes quick

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like leaves even quicker.

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And so I loved that specific thing because this hasn't been an overnight thing for me.

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So I've always sort of been into fitness.

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I've always been curious about it but the last I would say 10 years I've gotten more

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serious about taking my health and putting myself first like making that a priority.

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And so it hasn't come with little struggle for sure, right?

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Because as you start to adopt new habits and learn new things and strive to feel better,

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you're almost changing kind of who you are in a sense because you're trying all of these

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new things.

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And so it was after all of my children were born is when I really started to figure out

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again who I was as a person which led me down the road of making time for myself, picking

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fitness and then nutrition came along.

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So it all just sort of snowballed.

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It was like a snowball effect and then led me to where I am now.

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And I know that's sort of a general overview but it's been a process.

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It hasn't been, you know, I thought of it last week and here I am and I'm doing the

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thing.

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I did want to ask you what came first, the fitness or the healthy eating?

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Yeah, that's a good question.

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So I would say the fitness came first, the movement because I would guess that most people

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think they eat healthy or they you don't think so you're saying no.

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Most of us want to believe that we eat healthy but chances are unless you've already been

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to a trainer or coach or watched all the videos or doing something wrong.

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So I thought I was eating relatively healthy and so I knew that I wanted to do a little

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bit more.

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I wanted to really feel strong.

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So I joined a small group fitness place that really helped me fall in love with movement.

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I've always been active, I've always exercised, I've always done cardio, lifted some weights

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but I truly didn't know how to incorporate fitness into my life for the goals that I

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had.

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So I would go to the gym and randomly do things.

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So you see a rack of dumbbells and you pick up a couple, you do some bicep curls, tricep

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extensions and then you're like, okay, great, I did my workout and then you go and you do

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45 minutes of cardio.

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So that was really what my fitness routine was until I started to understand what strength

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training was and how that can change the way my body looks.

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So that came first.

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And then when I started to feel strong, you can feel the strength building, you can feel

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how it's easier for you to pick things up, how you can carry the grocery bags into the

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house three or four at a time on each hand and you can just see the improvements over

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time.

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But I couldn't see, I could feel it but I couldn't see it on my body and I wanted to

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see it.

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So I knew the next step was nutrition.

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I needed to be able to reveal the muscle that was underneath.

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And I was never a big person but I still had a layer of fat or a layer of whatever it was

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on top that wouldn't allow me to see the strength or at least visually see it and that's really

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also what I wanted in addition to feeling strong.

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So did you go to a nutrition coach yourself?

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I did, I did.

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So I hired a coach who could teach me how to eat for the way that I moved and the way

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that I wanted to feel.

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And it really boiled down to I wasn't eating enough protein.

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You know I was eating too much on the other end, too many fats, too many carbs and not

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that either one of those are inherently bad but in terms of the right combination I was

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sort of out of alignment.

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So if I want to build and maintain muscle I need lots of protein for that and more so

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than you think you need.

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So I hired a coach to show me and make me aware and hold me accountable to what I said

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that I wanted.

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Like I told you I wanted to go, I don't want to go 100% vegan but I do want to cut down

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on some meat although you never know it lately.

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But you were explaining how I needed to make sure I got the extra protein which a lot of

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people don't think of.

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Vegan is healthy so you're going to be doing it right and that's not the case.

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But also when you're doing strength training when you see things on TV and online it's

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all about the carbs and all about the fats and you don't hear too too much about the

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protein which is your nutrition that's going to hold you off the longest.

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Yeah well protein keeps you fuller longer.

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It takes a little bit more energy for your body to digest it.

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So if you take in 100 grams of protein your body is using maybe 85 grams of that and 15

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grams is being used up for the digestive process.

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So it's almost like the best bang for your buck kind of thing.

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But I remember during our conversation we just talked about awareness.

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Remember that?

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Like we just talked about what is it that you're eating.

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Look, write it down and then try to figure out where the protein source is coming from.

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I think when we discussed it I think you had peanut butter in your breakfast.

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Was it peanut butter?

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No it was oatmeal, toast and I had fruit.

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Oh there wasn't peanut butter.

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No.

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I don't remember.

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But I think I asked you where the protein was and you said the oatmeal.

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And there's probably a little bit of protein in oatmeal but it's not a main protein source.

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So I think the first thing is just becoming aware of what you're eating.

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Really boils down to what works for you.

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What can you sustain if you like to eat beef?

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It's a little bit higher in fat.

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So if you're following a macro based lifestyle or a macro based nutrition plan and you have

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just a certain amount of fat you might not be able to have as much beef as you thought

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you could.

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So you have to pair that with a lower fat option like chicken or if you're into seafood

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shrimp things like that.

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So you kind of have to play around with it.

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So nothing is inherently bad but it's really what works for you.

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So if a client comes to me and says I want to be vegan or I'm keto or this or that we

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kind of just take a look at them as a whole and what can they sustain long term.

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That's the goal.

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The goal is for a client to work with me but then when they leave me they can continue

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the habits that we built together and not just a one and done kind of thing.

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Now when Adriana is saying client she is also a nutrition and fitness coach and you just

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got your macro mentorship certificate.

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Yeah so that's my second nutrition coaching certification.

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So I did my first one three years ago and I had to mentor two people or I had to take

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on two clients and run them through a nutrition program.

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So it wasn't just an online test where you said oh now you're a nutrition coach and you

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got it.

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I actually had to prove that I could work with people and that I could get them results.

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So that's what I did in my first certification and then I wanted just to do it's like I'm

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a teacher by trade and we thrive off of continuous education.

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And so in order to keep up and keep learning you have to continue to invest in yourself

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and so I invested in this new program macro mentorship and it really focused this one

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really focused on metabolic disorders.

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So particularly for women so hypothyroidism PCOS diabetes you know metabolic disorders

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where your metabolism has slowed down if you're breastfeeding.

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So there's a lot of different ways you can work with clients that come in that are not

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just gen pop clients who say I want fat loss.

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There's other things at play that you have to consider.

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So it was just another way to look at working with women specifically.

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That's wonderful because I mean people don't understand that you can throw a diet out there

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or say okay you should eat this this and this and it's going to make you healthy and help

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you lose weight because my husband and I went on a weight loss journey obviously.

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I failed but well no I didn't fail menopause hit but he was losing a lot of weight way

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faster than me and it was very frustrating.

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I know but isn't that the case?

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You always do that.

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Always do that.

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My husband too.

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Yeah.

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The women we have a harder time and everybody's like but you should be you're always on the

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go you should be losing weight and I'm like but this is what my body's used to.

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If I stop all the movement of taking the dog for the walk or doing the shopping or even

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just around the house I see a weight gain because that's just general movement.

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I'm getting 12,000 steps in a day but that's just normal for me so it doesn't help.

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Now does the macro program also help with women in menopause?

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Yeah absolutely and it's not that we don't focus on that because sometimes and I'm not

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saying that this is like in your case the circumstance but sometimes women who are so

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frustrated will say well I'm in menopause or it's my hormones automatically dismissing

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maybe any other habits.

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Oh mine are all bad habits too.

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That they're actually taking part in right so before we go to menopause or your hormones

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are the issue let's like take a step back and look at everything that you're doing.

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So have you done everything to support the goals that you want and you're frustrated

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or are you just saying I'm giving up kind of thing?

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Oh yeah no I'm just talking menopause for people in general.

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Me I have a self-control issue where I like to talk about what I need to do.

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I know what I need to do and it's just a matter of doing it and mine is also portion control

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and like you had said this morning in your stories when your daughter made these chocolate

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chip cookies if it's in my house I'm going to eat it and I'm going to eat it until it's

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gone.

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But that's almost human nature like the house smelled intoxicating yesterday.

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Chewy chocolate chip cookies right white and dark chocolate chips and so like last night

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I had a couple and I was going to reach for another one and then I stopped myself and

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I thought they are super yummy but the satisfaction I get from eating them lasts 10 seconds.

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So when I eat it really fast it's gone and then I want that feeling again I want that

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taste in my mouth but it's just 10 seconds right.

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It's all it really is I'm not hungry I'm not eating them because I'm hungry I'm eating

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them really just out of I need immediate satisfaction.

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So I'm trying to practice and it's almost like a muscle you have to build like the muscle

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of delayed gratification.

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And the thing is with us growing up like I'm going to be 54 you were always taught like

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you had your dinner and then you had dessert.

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So I've noticed and it's the hardest thing to try and stop because this has been ingrained

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for 50 some odd years that after dinner I crave sweets and it's like my husband will

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say aren't you full?

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I'm like I am but my body is saying I need something sweet in it so I've been trying

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to find sweets that will actually not.

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Yeah I mean are they do those exist if they do let me know.

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So I love that you just said that so for 40 sorry 54 years you said right you've developed

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or you had a habit of eating sweets after dinner so that's really a habit.

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So now you have to start thinking what habit can I replace that with so maybe now after

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dinner you and your husband go for a 15 minute walk and that's your new habit instead of

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reaching for something sweet or you replace it with something else that is more in alignment

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with how you want to feel instead of just continuing something that you've always done.

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Exactly and I know that because I also quit smoking about 10 years ago but I worked with

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a doctor who specialized in smoking and he said it's one of the hardest habits to break

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because you taking a cigarette and putting it towards your mouth mimics food so that's

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why a lot of times people when they quit smoking they turn to food which was also another one

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of my things but I've been listening to your podcast a cup of dre and that's on Spotify

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it's actually a cup of dre fitness thoughts and I loved the last one that I watched I

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have to look it up here because I wrote it down as soon as I watched it the struggle

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is real that one really spoke to me and it's exactly what we were talking about about habits

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and changing the habits but not beating yourself up if you don't get it right which is the

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worst thing because it's I just find a lot of times when you're on dealing with fitness

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coaches or nutritional coaches and they're saying okay here's your diet do it do it and

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it's not that simple because you have to kind of find the happy medium and I love how you

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put that yeah thank you so the whole podcast was about I get up at five o'clock in the

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morning or 450 my alarm goes off and it's never easy to get up in the it's like the

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middle of the night almost but not really but it's super it's dark outside everyone

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in your house is sleeping it's not easy to get out of bed especially in the winter when

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it's pitch pitch black but it's never easy to get out of bed in the morning no matter

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how you put it or how you try to rationalize it it's always a struggle but it's about pushing

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through that struggle and not using that as an excuse oh it's too early I'm not a morning

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person I can't do it I I would not say that I was ever a morning person but that's when

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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

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want to I'm tired I want to get on with my day I want to go home to my family so it's

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it's the thoughts that you tell yourself about what you're going through that either inhibit

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you or usually inhibit you and it's like you have to develop the muscle to say I hear you

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I feel uncomfortable right now but I'm just gonna keep moving I'm gonna I'm gonna do things

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that help me start this new habit that I want so like I said in the podcast I set out my

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clothes the night before so they're there I don't have to think about it I put my water

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on my nightstand so it's there to drink and all I have to do is get up and go right to

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the washroom and then I'm there and really once I get into my car and I'm on the way

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to the gym those thoughts of how annoying this is how hard it is are gone they're gone

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so it's momentary uncomfortable feeling for an hour and a half later of like a euphoric

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feeling truly feeling so good now you're saying like the habit of getting up early and getting

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everything ready I always wanted to work out in the morning and we used to go for walks

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in that but it's been a long time since we've done that a lot of people find that they get

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tired after a workout okay when does that stop and it turns into energy because I think

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a lot of people will stop doing it they'll they want to go to the gym in the morning

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and start off their day they hear about everybody saying endorphins and but that's not always

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the case when you first start off you're exhausted you're pooped out because your body's doing

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something it's not used to doing yeah well okay so getting up early probably means you're

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going to have to go to bed a little bit earlier you can't get up at five in the morning and

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go to bed at midnight that's not going to cut it eventually it's going to catch up to

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you and I might be able to do it for a couple of days but by the third day I'm exhausted

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you know mentally and physically so it's about changing you know that one habit but also

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how can you support it in other areas of your life so going to sleep earlier and also nutrition

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so after my workout I have something to eat I'm not I'm fueling my body so that I don't

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crash I'm helping to like replenish maybe what was lost by sweat or what was lost in

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terms of the effort that I'm putting forth so how can I help my muscles fuel themselves

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because I've just worked them and they need they need that energy to grow and to provide

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me the strength that I need so it's not just about the one change that you're making how

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do you support that change in other areas of your life so yeah you are going to be tired

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probably at the beginning because it's something new but you spoke to this earlier it's not

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an all or nothing approach so maybe you're not say you want to start an early morning

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habit maybe you're not doing it five days a week at the beginning maybe it's every Monday

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and Wednesday to start and you see how you feel and then maybe you try that for a few

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weeks and then the next week it's Monday Wednesday and Fridays and then I think a momentum develops

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right if you don't start you're not you never get started so you have to start somewhere

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and then you build from there so if people go into things with an all or nothing mentality

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you're destined to disappoint yourself in anything not just in health and fitness in

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anything that you do because you can't be perfect all the time.

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Well it's true and that's the thing is we've always been taught it's an all or nothing

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thing when it comes to health wellness fitness nutrition and I like that you're talking about

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that it's okay to build up and it's okay to start to eat properly but you don't have

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to go all in right away like give your body a chance to get used to it.

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Absolutely and that's how I work with clients so I it's not here's your program figure

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it out it's like what's one small change we can make let's talk about steps let's just

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get that to go up so if you're at 5,000 steps right now on average let's aim for seven not

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five to ten let's start small because those are big changes and you know you have to do

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steps you have to get to sleep you have to watch and weigh your food you have to move

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there's a lot of things and if you're not used to any of them it's really overwhelming

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a lot of the work does come at the beginning but it's just mindset changing your way of

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thinking and approaching it little by little.

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Now do you work with people in person or is it on zoom is it one on one in a group?

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It's not in person it's all through like a zoom approach so the clients that I work with

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I meet with them one on one every week there's a scheduled time that we meet for 15 to 20

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minutes and we it's like a check-in so they send me I have a check-in format and they

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send me like how are you feeling what's where's your weight what are your measurements like

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I ask them to give me pictures so they are in you know shorts and a sports bra so most

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of the women most of the people that I'm working with are women I have worked with a couple

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men but right now most of them are women and or a bikini or some sort of bathing suit because

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you want to see the changes you don't want to come in a picture with long tights and

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a big t-shirt because you can't see any changes in your body.

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The tights do somewhat tuck it in too.

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But it's right exactly they do right so you want to see you want shorts you want a sports

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bra or a bathing suit top and that's how you want to check in every week and what I'm finding

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is that clients forget where they started so when they get frustrated in their journey

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they're like I haven't lost any weight this week or two weeks I haven't lost any weight

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what's going on and then I bring them back well okay let's look at your pictures you

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might not have lost weight on the scale but your waist went down half an inch that's a

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big thing.

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Well people forget that muscle is weight.

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That as well especially if you're first starting out the amount of muscle that you can put

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on is a lot more than an experienced person.

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Yeah you're not and that's hard because everybody has a scale and everybody weighs themselves

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and then they find out that oh shoot I'm doing what I'm supposed to be doing and nothing

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is going up or it's staying the same and then people get frustrated and say screw this I'm

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going for KFCers.

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That's when they give up.

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I actually saw my husband shared this meme with me somebody was holding a pound of fat

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and a pound of water okay so it was a visual and they said your scale went up a pound the

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next day and they're like you think it's this you think it's a pound of fat but it's not

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it's just water and your weight can fluctuate daily for so many reasons other than the fact

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that you've gained fat.

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Now if in two weeks your weight has stayed consistent at that then maybe you can say

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okay that was fat but if you go out for dinner with friends and the next morning the scale

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is up that's not fat or if you've had a really heavy leg workout the next day your my weight

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was up a pound and a half today because I worked my legs really really hard yesterday

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and so I know now because I'm aware of it that that number has significance but not

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as much as I used to put on it.

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You learn this with going to the doctor what's the first thing they usually tell you get

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on the scale and it's very disheartening when you're wearing all your clothes right and

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your shoes in the middle of the day and you've just eaten lunch so I weigh my I've learned

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that if I'm going to weigh myself I weigh myself first thing in the morning after I

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woke up I've gone to the bathroom you weigh yourself that is your true thing so they'll

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say get on the scale it's like no this is how much I weigh yeah you're not weighing

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me with all that because it's just going to make me cry I always ask shoes on or shoes

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off because that's a couple pounds there.

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Well even jeans you're looking at it if you've eaten had a coffee drank some water I really

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like to weigh myself before I go to bed and then weigh yourself in the morning and you

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wouldn't believe the difference how much you actually lose during the night and yeah it

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could be like three to four pounds it really is.

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I do the same thing I weigh myself in the morning after I've used the washroom naked

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yeah here we go tell me how much where I'm at this morning you know but there's so many

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factors about why the scale moves up and down and that's actually I ask my clients to weigh

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themselves every day yeah and a lot of them are scared because they're not used to looking

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at that number and having them having it face them directly you know stare them right in

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the face so it's a little bit of something I want them to get over and be aware of as

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well right don't pretend that the problem you want to go away doesn't exist let's face

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it head-on and move through it together.

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It's hard but it's also nice when you understand it like I've also learned don't weigh yourself

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after you've worked out because you might feel oh I burned some but you drank a lot

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of water while you were exactly and your your muscles are a little bit swollen they're taking

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that water yeah absolutely yeah which is funny because if you don't weigh yourself in the

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morning I'll weigh myself after I get out of the shower I just went to the gym it's

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gonna be great and then they look at it's like no no that didn't really work out mm-hmm

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I get it it's a matter of balance and it's really hard but it's great to have somebody

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that is understanding the entire picture of it mm-hmm you had this episode why people

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wait to it was something about beginning beginning and waiting like that that was really good

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because you always hear people I'm gonna wait until Monday right I'm gonna not during the

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holidays and what you were saying was a hundred percent right but I also did have a doctor

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that said if you think you're going to lose weight start doing it right before Christmas

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you're going to fail he said first of all because there's way too much distraction and

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you haven't formed enough of the habits I understand that like you you can't you can't

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start right before Christmas absolutely absolutely but you shouldn't use that as an excuse either

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there are so many more temptations before holidays or before big events but why not

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go into it with just even just if it's awareness not the expectation that you're gonna lose

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weight over the holidays because that rarely happens unless you're someone who's training

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for a specific event that's happening you're laser focused but if it's just you know somebody

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who generally wants to lose weight it's really hard to do that over the holidays but if you

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can just go into the holiday being aware of what you're doing that might stop you a little

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bit from over indulging in things that you know you're used to doing you know or or

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taking part in behaviors that you're used to doing it might just take have you take

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a step back and question it that's really sometimes what happens if I start with a client

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before Christmas it's like don't have any expectation that you're gonna lose weight

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over this holiday but maybe just take note of how you might make decisions differently

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had you not started this process before the holiday does that make sense yeah it does

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because then you can always say you can still have the cake the cookies the food and all

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that but portion control right so enjoy it all right not as much right so maybe you know

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if you would have had three glasses of wine at dinner maybe this year you're only having

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two or maybe one so that's a win too you know or instead of having every single piece of

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dessert that's there maybe you have a taste of all of it and not a piece of cheesecake

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a piece of pumpkin pie three cookies you know what you might have been used to pick your

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favorite so or even just going in with a plan that's also really helpful like if you're

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going to dinner or if you're going to a family event what's your plan you if you know what

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they're serving what are you hoping to do and even just having that thought beforehand

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also helps you navigate different situations that is amazing really like that but i love

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that you said that because a lot of people wait to the first of the year until the monday

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and i used to be that person too but especially if you had doctors or trainers from back in

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the day that would say okay don't start on a friday because you're going to have the

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weekend don't do it on before christmas or before halloween because you're going to fail

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and i mean i had the doctor that said that to me too when it came to quitting smoking

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and finally i said okay i it's just enough so this is right i'm going to do it when i

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want to do it but so that mindset will tell you that okay if you have a bad day so you

365
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have a bad day on a wednesday that mindset is saying okay now let's just wait till next

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monday to start again instead of thursday just getting right back on track so but it's

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okay if you've had a bad day on wednesday and you want to enjoy that cheesecake or that

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extra glass of wine go for it just don't feel guilty about it and start again the next day

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you're like okay what makes me feel good water steps eating mindfully and then just get right

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back on track and don't like you said beat yourself up about it because it's it happens

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it happens to everybody you can't think that you're an anomaly and well but i mean you're

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almost led to believe that the coaches are perfect and that they never have an off day

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and they know i'm just going to go to the gym and i'm going to work out my frustration

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and i'm going to be okay it's nice to hear that you know what my daughter made three

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cookies i'm going to eat three of them yeah and i'm not going to feel bad about it i'm

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going to stop you for the fourth right but it's okay to you know eat your feelings every

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once in a while it helps but then like it is but then you have to be you have to be

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able to practice right that muscle of not really eating your feelings in a sense right

379
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we all have those moments but if you do it's okay 100 if you do it's okay and then with

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each situation you learn you know you you think okay if i don't like the way i feel

381
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now i don't feel guilty about it but how could i have made choices differently and then maybe

382
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next time you'll make those choices or you might not but eventually you'll get to a point

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where you're making the choices you want to and then the other thing is don't punish yourself

384
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so don't beat yourself up don't feel guilty then don't punish yourself by saying i'm going

385
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to fast all day today or i'm going to go and do hours and hours of cardio to get rid of

386
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what i just did because that's a punishment in itself and that just creates this cycle

387
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of you know almost almost like binging and then kind of pulling back binging and pulling

388
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back so that's dangerous too yeah for sure now how do you feel about intermittent fasting

389
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i'm i'm not for or against it i think if people use it to limit their calorie intake so say

390
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you stop eating at 8 pm and then you start eating again at noon but between noon and

391
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8 pm you eat more calories than you actually burn the inner if you're using it to lose

392
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weight and that's the sort of habit that you take on each day where you're eating more

393
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than you're actually burning the intermittent fasting is doing nothing for you so that you

394
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know so it's like i intermittent fast i should lose weight so if clients or if people use

395
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intermittent fasting as a way for fat loss they can't over consume their calories during

396
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their feeding window i've run into that problem and if i'm intermittent fasting i'm darn

397
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hungry so i'm going to eat more than what i probably normally would if i had a breakfast

398
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right and that's the problem too some people get hangry so then they're ready to eat and

399
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then they don't have something prepared so that's the other thing being prepared so if

400
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you come out of your fast with something prepared it's a lot easier than trying to make a meal

401
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right away because then things are more tempting because your reasoning goes out the window

402
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you know like the part of your brain that should be reasoning you through this is like

403
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it's like flipping your lid your lid is flipped you have no more reason you just want to eat

404
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and so that's the problem with it too so there is definitely benefits in terms of in terms

405
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of digestion but i don't think it's like the be all and end all of fat loss or a fat loss

406
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tool in that sense now would something like that work say once or twice a week just to

407
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give your body a break or is it something that should be consistent you know like pick

408
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a lane pick a diet and stick with it i think it's just all individual so what works for

409
00:32:47,760 --> 00:32:51,520
you if that works for you then then great that's what you should use it's not like

410
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i said it's not a bad thing or a good thing but it's not the answer yeah it's not the

411
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answer it's what what fits into your lifestyle and what makes sense for you but if you're

412
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you know if you're working out really early in the morning it's hard to intermittent fast

413
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till past lunch because you need to feel your body because of the energy that you've exerted

414
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and you want to recover it's about recovery as well so you just have to be careful i know

415
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we had talked earlier about going to the gym and you don't have to go every day how often

416
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do you go to the gym i go i do four days a week so two upper body exercises and two lower

417
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body exercises but then you're not just slouching around on the couch the rest is the other

418
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three days you are still yeah i'm still making steps a priority so i was actually getting

419
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a little laxed on steps and i wasn't being mindful of them so my average was around six

420
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or seven thousand and i read once in a it was a study or i don't remember where i read

421
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it but they were talking about you know when you fill out the forms that say are you sedentary

422
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are you moderately active active very active those are dependent on the number of steps

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so if you are like below 5 000 steps a day you should consider yourself sedentary even

424
00:34:04,880 --> 00:34:10,840
though you might have gotten up and done a workout okay so i can work out in the morning

425
00:34:10,840 --> 00:34:17,760
but if i sit in a chair all day and i don't move that's still not healthy so making sure

426
00:34:17,760 --> 00:34:22,160
that you're getting movement in throughout the day i have a stand-up desk now so i stand

427
00:34:22,160 --> 00:34:27,600
up for majority of the day it's just almost normal for me to do that um i don't know if

428
00:34:27,600 --> 00:34:31,440
that doesn't really add to my steps but it's something different than just sitting and

429
00:34:31,440 --> 00:34:36,680
having my body seated in a in a chair all day but i'm trying to make sure that i'm getting

430
00:34:36,680 --> 00:34:41,200
eight to ten thousand steps a day and it does really make a difference it makes it makes

431
00:34:41,200 --> 00:34:46,920
a big difference so it's more important sorry it's no it's so much more important than

432
00:34:46,920 --> 00:34:51,960
people think it is and it's not because of weight loss it's just about general health

433
00:34:51,960 --> 00:34:58,520
getting outside or moving your body in general always makes you feel better it honestly does

434
00:34:58,520 --> 00:35:03,960
and i was just looking what you were saying that is like where are we at i've only i've

435
00:35:03,960 --> 00:35:11,920
only got like 3200 steps and that's doing stay people got to remember that which i'm

436
00:35:11,920 --> 00:35:17,720
doing it's only noon it's yeah it's only noon but you got to remember i've also climbed

437
00:35:17,720 --> 00:35:23,840
stairs so there's there's a little bit of a workout going on but walking doesn't have

438
00:35:23,840 --> 00:35:30,600
to be boring i do walk my dog but and i used to hate doing it in fact for a long time the

439
00:35:30,600 --> 00:35:37,200
dogs never got walked because it was so boring until i discovered i'm gonna listen to a podcast

440
00:35:37,200 --> 00:35:41,920
and i just only put the one ear in so i can hear the traffic or something yeah get hit

441
00:35:41,920 --> 00:35:47,080
by a car or somebody come up behind us because people don't realize you shouldn't do that

442
00:35:47,080 --> 00:35:53,320
with dogs but listening to the podcast it it's it's enjoyable i look forward to it because

443
00:35:53,320 --> 00:35:58,720
it's like okay i can catch part two or another one of your podcasts or if there's longer

444
00:35:58,720 --> 00:36:03,400
podcasts i can listen to the second part of it yeah and we can involve your family like

445
00:36:03,400 --> 00:36:09,200
family we do family walks usually i'll grab the kids and get them to do some walking my

446
00:36:09,200 --> 00:36:13,440
husband and i have been walking a little bit in the evening and it's not just even walking

447
00:36:13,440 --> 00:36:19,540
it's like playing a game of 21 with my son outside that's also it's called non-exercise

448
00:36:19,540 --> 00:36:24,920
activity so it's not intentional exercise where you're on a treadmill or you're going

449
00:36:24,920 --> 00:36:29,680
for a run or you're doing weights it's just general movement throughout the day how can

450
00:36:29,680 --> 00:36:34,120
you get more of it so when i go to the gym in the morning i park so the parking lot has

451
00:36:34,120 --> 00:36:38,220
like two sections i park in the other section so i'm walking a little bit more i'm not looking

452
00:36:38,220 --> 00:36:43,740
for the closest spot to the gym or the closest spot to the mall it makes a difference or

453
00:36:43,740 --> 00:36:48,040
even you know if you work at home like every 10 minutes get up and do a lap of your house

454
00:36:48,040 --> 00:36:52,640
yeah or up and down your stairs a couple times and then go back and sit down yeah like realize

455
00:36:52,640 --> 00:37:00,400
that even the little littlest things like i got these 3200 steps from going up and down

456
00:37:00,400 --> 00:37:07,080
the stairs to do some laundry to vacuum upstairs and downstairs and get ready for today's podcast

457
00:37:07,080 --> 00:37:12,240
and we have a hill that my dog i walk her on first thing at seven o'clock in the morning

458
00:37:12,240 --> 00:37:19,140
so these are steps just from doing everyday normal stuff so if you just add in a little

459
00:37:19,140 --> 00:37:25,080
extra on top of it it's really not that hard to get to yeah it's just 10 minutes again

460
00:37:25,080 --> 00:37:28,880
doesn't have an all or nothing right doesn't have to be 45 minute walk it's just 10 minutes

461
00:37:28,880 --> 00:37:33,040
up and down the road yeah if that's all you can get and then like i said you start to

462
00:37:33,040 --> 00:37:37,840
feel better you want to do more and that's sort of how it builds upon each other the

463
00:37:37,840 --> 00:37:43,280
weather and the weather yeah for sure all of those things but you know what my so my

464
00:37:43,280 --> 00:37:49,040
grandmother is going to be 94 this year she's in a nursing home now but she used to live

465
00:37:49,040 --> 00:37:54,520
on her own until she was 90 and she would walk every day and when she couldn't walk

466
00:37:54,520 --> 00:38:00,620
outside because it was snowing or raining she would walk in a room that was maybe triple

467
00:38:00,620 --> 00:38:07,140
this length so like 30 feet long in a circle for an hour to get her steps in and so when

468
00:38:07,140 --> 00:38:12,440
i think of being lazy or i think of i don't feel like doing it i think of her getting

469
00:38:12,440 --> 00:38:18,080
up going in her basement and just walking she's not listening to podcasts she's not

470
00:38:18,080 --> 00:38:22,840
doing those things but she's just exactly she's just walking because she knows it's

471
00:38:22,840 --> 00:38:28,520
good for her and that's how she was able to tend to her garden and keep up with us like

472
00:38:28,520 --> 00:38:34,760
she was mowing her lawn i mean in a rider but still at 90 years old like that's that's

473
00:38:34,760 --> 00:38:40,600
why i do this like i want to be that age and still be able to keep up with everybody and

474
00:38:40,600 --> 00:38:46,080
not have trouble getting out of my chair not have trouble picking up hopefully a grandchild

475
00:38:46,080 --> 00:38:51,200
who weighs 30 pounds like it's it's it's both like i want to be healthy when i'm older and

476
00:38:51,200 --> 00:38:57,440
i want to look good and feel good now as well but you know when i think of being lazy or

477
00:38:57,440 --> 00:39:02,460
having excuses i think of her because she's like no bullshit kind of person she's like

478
00:39:02,460 --> 00:39:10,360
get it done stop complaining enough i have two uh two neighbors and they're both in their

479
00:39:10,360 --> 00:39:16,580
80s and the one gentleman he rides his bike and he rides it just slowly but he goes around

480
00:39:16,580 --> 00:39:22,200
the park a few times he goes around the neighborhood and then he sits at the bench for a bit and

481
00:39:22,200 --> 00:39:27,240
i mean he has bad knees so that's why he rides the bike instead of walking and then i have

482
00:39:27,240 --> 00:39:34,280
another lady a neighbor that she's in her 80s and she used to be out walking the dog

483
00:39:34,280 --> 00:39:41,120
every twice a day you know just very slowly for her movement just to get out and it's

484
00:39:41,120 --> 00:39:47,000
like okay if they can do that then i can at least take my dog to the park without pitching

485
00:39:47,000 --> 00:39:51,000
him open right and then you know and then the other the other side of it is we all have

486
00:39:51,000 --> 00:39:55,600
those days right we all have but it's just like the only way out is through right the

487
00:39:55,600 --> 00:39:59,880
only way out is to push through what's trying to stop you because it's all just thoughts

488
00:39:59,880 --> 00:40:04,280
in our heads and it's hard for me to remember that too for sure it's you know but that's

489
00:40:04,280 --> 00:40:09,240
really what it's about oh especially you're you're like me you're the people pleaser and

490
00:40:09,240 --> 00:40:15,000
you're the mom and you got the job and the family and that and it's you just have to

491
00:40:15,000 --> 00:40:21,680
figure out that you count too that's big that's big and i and i feel like i'm gonna be specific

492
00:40:21,680 --> 00:40:27,000
about women in general you know that's we want to be everything to everybody and then

493
00:40:27,000 --> 00:40:31,600
we forget about ourselves and i think that was the hardest part to kind of put myself

494
00:40:31,600 --> 00:40:37,520
first and not feel guilty about it or feel like i was disappointing people or that people

495
00:40:37,520 --> 00:40:42,880
were not going to they're going to judge me for it things like that and i'm sure people

496
00:40:42,880 --> 00:40:47,440
do i'm sure people have their own thoughts about things that i do but i do it because

497
00:40:47,440 --> 00:40:51,800
it makes me feel good and that's all that matters i think if if i can put myself first

498
00:40:51,800 --> 00:40:56,800
and my kids can see that then they will do that for themselves as well and they won't

499
00:40:56,800 --> 00:41:02,520
feel guilty and it'll be easier for them to do that they'll be able to look at it as something

500
00:41:02,520 --> 00:41:08,880
that's normal now i have to tell you guys get on to spotify and listen to a cup of dre

501
00:41:08,880 --> 00:41:16,560
fitness thoughts they're short wonderful information packed little podcasts i think six nine yeah

502
00:41:16,560 --> 00:41:21,120
between like three and ten minutes it's just my thoughts driving to and from the gym in

503
00:41:21,120 --> 00:41:25,600
the morning they're good thoughts listening to this podcast is really going to help you

504
00:41:25,600 --> 00:41:33,920
to think more for yourself think what you're doing stop making excuses and take ownership

505
00:41:33,920 --> 00:41:40,920
but also realizing that if you fail it's okay just start again the next day and also make

506
00:41:40,920 --> 00:41:51,480
sure you follow adriana on instagram her handle is at cup dot of dot dre which is dri i love

507
00:41:51,480 --> 00:41:56,440
your stories the stories are amazing thank you she gives you a little rundown of little

508
00:41:56,440 --> 00:42:00,720
thoughts little feelings what she's going to be doing for the day so it'll kind of give

509
00:42:00,720 --> 00:42:05,800
you a little oomph to maybe write it down yourself and you can realize how much you

510
00:42:05,800 --> 00:42:13,400
are doing in a day and maybe where you can fit in some extra time and your actual page

511
00:42:13,400 --> 00:42:18,600
is wonderful as well and you can maybe get in touch with her for one-on-one coaching

512
00:42:18,600 --> 00:42:25,000
sessions and get this fitness and health journey started thank you so much that was wonderful

513
00:42:25,000 --> 00:42:30,100
thank you thank you so much for joining me for another episode of YQG In Bloom 

514
00:42:30,100 --> 00:42:40,960
my name Tracy Martens i hope you guys all have a great day