Welcome to Fit to Be Real. And a little extra.
I'm Victoria. Hey, guys. I'm Carly. And I just
want to remind everybody that, hey, guys, I'm
Carly, started with no visual. So she was looking
at a microphone looking down at a coffee table
and a Dolly Parton magazine going, hey, guys.
I just want to remind everybody, to be clear,
the first episode, I might have said it nine
or 10 times because I didn't know how to say
my name. Please go back to our Instagram. Fit
to be real and see fit probably but fit to be
real for our hey guys culmination. Yeah of the
first time we ever did it circa 2000 23 No, this
is back in your Ridley Park house. Oh Yeah, that
was like 28 Lewis was born 2016 Lewis was born
because he was making noises and we were like
Shh Be quiet child. We're trying to do an Instagram
video It was like 2016. And it took us over an
hour. But all she kept going was, hey, guys.
I'll repost it again. Look it up. But yes, hey,
guys. Hey. We are, yep, that's how it went. And
then she started silently waving as she is now.
Fantastic. Fantastic. We are back to the video.
If you are tuning in. visually to the video.
Hello. And we've been told recently. Yeah. Were
you going to say that? Yeah, I think so. We've
been told that we are not a fitness podcast.
We're a comedian. Well, yes, but we've also been
told we're an exercise podcast, but we don't
talk about it. Three different people told us
that in a month. So we're going to get back to
fitness. Here's the thing. Read our little bio.
It is a health wellness, fitness and life podcast.
OK, so we've been focusing on the health, wellness
and life. Yeah. And the fitness is just do it.
Yeah. Just get it done. Nike. I also if you watched.
No, not if you watched. If you listen to the
podcast last week, I was texted that it sounded
like Chief Madonna was explaining what the police
are to a six year old. the six -year -old being
me. And also, it sounded like Chief Madonna was
explaining the police to a first -grade field
trip. First -grade field trip being me. For this
exercise podcast about crime and safety and paranoia.
I had fun, though. Oh, my gosh. Yeah. So I didn't
care about those text messages. I actually said,
I will post that. Because they're true. Because
it's 100 % accurate. And I'm pretty sure he felt
that way as well. Yes. So I will speak happily
for Chief Dave Madonna. But it's just us today.
Surprise! Back to basics. Yeah. I was gonna go
back to reality. Oop, there goes gravity. Oop,
it's not that easy. Mom's spaghetti. Oh, no.
No, but I wanna go there. To Mom's spaghetti.
He made a restaurant called Mom's Spaghetti in
Detroit. Yeah. Did you also see the post that
he wrote that he said, I don't even like spaghetti?
He doesn't. Yeah. But he's like semi famous from
that one line. Yeah. Yeah. He's like, I don't
even really like spaghetti that much. I love
him. I love him. That's so Eminem. That's so
like him. All right. We're going to talk about
exercise because we're an exercise podcast. We're
a fitness podcast. So here we go. Carly picked
this, but I'm going to take the reins, because
it's about consistency versus intensity. So that's
why Victoria is taking the reins, because she
knows I'm intense versus consistency. And I'm
moderate. But that's - Wait, when you say moderate,
all I can hear in my head is, moderate to severe
plaque psoriasis. Anybody else? Yes, now. That
comes because of those commercials. these commercials,
but do you know what it's for? Apps like Skyrizzy
or something? I don't know, but that sounds right.
I don't know if it's Skyrizzy. I think it's something
with skin. Moderate to severe plaque psoriasis.
I think that's a skin condition. So it's like
eczema or something or psoriasis for adults.
I don't know what it's for, but just know your
marketing is working. When I hear the word moderate,
that's all I hear. If you're living with moderate
to severe plaque psoriasis. You can remember
that. Do I need to finish this sentence? No,
no, end it there. We're a fitness podcast. So
let's get fit. So yes, consistency. outweighs
intensity. And it's not, when I first read this,
I was like, you shouldn't do intense workouts.
No, that's not what it's saying. But it's not,
yeah, that's not what it's saying. Nerman. You
are consistent about some things, but it's, well,
we're gonna get through it. So there are five
ways to kind of break this down and adjust for
yourself to see if this is how your workouts
are and maybe you've reached a plateau in how
you feel like the workouts adapt to your body.
Like you can do the same workout every single
day or weekly whatever your routine is and your
body will start burning differently because it
gets used to it. It's more efficient because
you're stronger and you probably have more muscle
mass and your endurance is better so you can
handle more and you can push harder. But the
way your body reacts to that intensity of a workout,
it doesn't burn as many calories in terms of
burning muscle or burning fat. So there's you
have to just kind of like as we talk and as we
break all of this down, think of like, oh, wait,
that's me. That feels similar. I struggle with
this stuff, too, because while I was reading
it, I was like. Oh, well, me too. And I was like,
oh, that's me. Oh, that's not me. Oh, that's
definitely me. Yeah, yeah, yeah. There are some
things that won't resonate. You know, most things
Carly will say. No, but I was going through this
being like, oh, this is something everyone already
knows. I don't really want to talk about this.
Like, obviously, consistency is better than intensity.
We all know that. But no, because as we're reading
the breakdowns, I've done it wrong. plenty of
times I'm doing it wrong right now in my life
yeah so it's not something everybody it's probably
something everybody knows not something everybody
thinks about in themselves so when we're talking
about it think do I do this should I change this
let's figure out how to change it if I do do
this yeah this first one is pretty um I think
we've talked about it before and it's pretty
like uh duh but it's good to constantly say them
until it starts to sink in and like flip the
switch a little bit sustainable habits the all
or nothing mindset within your workout routine
is not going to last so a sustainable routine
for yourself or mental thought process of how
to get through your workouts or even in the kitchen
yeah like you know that that we've talked about
before that thing where you're like oh i've had
quote -unquote and I'm air quoting cheat of pizza
and I didn't want that for this week but I had
it I'm just gonna throw away the entire day and
I'm gonna have all these other things that I
know I don't want to you know eat and take in
because it's going to make me feel bad I'm gonna
do it anyway like all or nothing so it's the
same thing with your workouts and that's just
not gonna last it's a fad it's a trend and it's
not sustainable yeah and You want something that's
going to fit in your lifestyle for long term
not for the month because if you can't sustain
a Workout routine for a month or more your it's
not for you. It's not the workout for you. That's
true You know and a month usually seems so to
me like 30 days is so long, but it's it's like
a blip. Yeah, and that you should be able to
get through whatever you're trying to get through,
but then also not think of it as I have to get
through this. Right. Like, this is something
that I like, I enjoy, I'm either good at or I'm
not good at, but I, it makes me feel good afterwards.
Right? Like who's good at burpees in terms of
like, no one having no emotion attached to them.
Even if you are the most fit person, cardiovascularly,
muscularly. You are petering out with burpies.
You just are, once you get to a certain point.
Even if you like them. Even if you like them.
Yeah. Well, there's love -hate relationships
with everything. Like, I love hate burpies. So
do I. I love burpies. But I don't... You don't
hate burpies? No, I don't... Am I supposed to?
No, that's just, like, the general consensus.
No, I love burpies, because I love... You always
yell at me all the time. I love going hard. I
love going hard. But, um... the whole point of
this episode is you don't have to go hard all
the time in order to see progress. And that's
the same with burpees. You don't have to do 700
burpees a day to see progress. You're actually
probably going to hurt yourself. So whether you
like them or you don't like them, moderate to
severe plaque psoriasis. I'm really sorry if
anybody has psoriasis. I'm not making fun of
you. It should have said moderate to severe plaque
burpees. So we get it. It's in my head now. So
yeah, sustainable habits. That should be your
number one question for yourself while you're
thinking of how these pertain to you is what
I'm doing, something I can do long -term, and
yes, enjoy it. You can always tweak. Nothing
set in stone where you don't have to like, what
I'm doing now I have to do for the rest of my
life. I have to love it forever. Nobody knows
what life's going to throw at you. But can you
sustain what you're doing either timing -wise,
daily, weekly, intensity? Can you do it? Because
if it's too much, too soon, too fast, it's not
going to last. Oh, good little poem there. Thank
you. I wish it was a haiku, but I don't think
that works out well. All right. Moving on to
the second one, which is small efforts. accumulate
over time. And that we've said for our non -exercise
fitness podcast episodes with like self -care
stuff, the small, the little things last longer
over time and also mean the most. Yeah, just
like matter. And that could mean a 30 minute
walk every single day. That is a small, consistent
thing that you can do over time that will do
more than that one 45 minute intense workout
once a week. Yes, the one time like the one and
done mentality in terms of that intense like,
well, I do a hit. I do kick hit with C fit Monday
nights, 615 for 45 minutes, which is like the
perfect amount of time to burn a high calorie
burn for that day. But if that's all you're doing
right. Of course you're going to be able to do
every Monday because that's once a week. So like,
yes, you're doing something high intensity. But
what are you doing for the rest of the week?
So it doesn't have to be, what did it say? Moderate,
daily moderate. Stop saying moderate. Pick a
different word. Daily middle of the road. Daily
doable. Daily doable. I'm going to go with that
one. Daily doable workout where you are definitely
feeling tired. You're breathing heavy. You're
feeling muscles contract and burn and all the
things. Like it shouldn't be, nothing should
be easy. That's not moderate middle of the road,
but that daily would be better than the interspersed,
intermittent intensity. So like feeling sore.
after we're using kick -hit as an example, if
you're like, oh my God, the next day I was so
sore and then you didn't do anything else because
you were so sore, but you were not sore after
every seven day, like once daily, there's too
many numbers here. Once a week. Once a week.
No, no, no, no. If you're feeling sore after
kick -hit and then you don't do anything, I'm
going to start over. And you love that feeling
of soreness. We're not doing it again. I feel
like one was enough. But your 30 minute walk
consistently every single day, but you're not
feeling sore. That's okay. That compound of consistency
of daily 30 minute walk is going to give you
more. of the progress that you want to see in
the long term, then once a week you're feeling
really sore in a 45 minute class. So the consistency,
you will see more progress and you will see more
of what you're looking for than the once a week
feeling really sore. Yeah. We got there. We both
struggled. We both struggled with that one. But
you know what, on the flip side of that, not
the flip side, in addition to that, mentally
you won't burn out. Right. middle of the road,
workout for yourself that you can do Monday to
Sunday. You're gonna be able to do that for a
month, two months, three months, continuation.
The intensity, you can do it for a month, but
like mentally you're gonna be done. Now listen,
I'm teaching Kit Kit this Monday. You better
all be there, but the next day go for a walk.
The next day do something else. It's small, little
things that add up to the bigger picture. So
you don't want to just, like Victoria said, one
and done. It's, I don't know, how does Miley
Cyrus say it? It's the climb. That was Hannah
Montana. Oh shoot. Which is Miley Cyrus, so you're
not wrong. Oh yeah, yeah, yeah. I just like doing
that to her, to you. What's that song? It's called
The Climb. You just added it's. Oh, you did the
it's phrase. It's the climb, guys. It is the
climb. It's the journey, not the destination.
Oh, yeah. But other phrases mean the exact same
thing. It is the peaks and valleys is the yeah.
Yeah, because all of it ebbs and flows. That's
another one. You're another one. Your motivation
is not what's going to get you to do the commitment.
Your discipline is what gets you to commit. your
discipline is the commitment, your motivation's
gonna fluctuate. So if it's more of that in between,
you don't want me to say moderate. Fine, say
moderate, but I'm gonna say it in my head. Okay,
say it in your head. Okay. It's the moderate
daily, I can't even edit that out, it's the moderate
daily routine for yourself. I don't know what
I was saying. I just lost it. You're with me.
You got it. OK, we're moving on. Three, it prevents
injury and burnout. Oh, there's the burnout.
Yeah. So burnout body -wise, your muscles do
get tired. You feel sore. You don't want to move.
Your muscles will fail you. If you are doing
intense workouts every single day because you
think the harder you go every single day is what's
going to get you the progress you want, your
muscles will fail. Yeah. Take a rest day. You
first I'm smiling because I was waiting for you
to say that I'm telling you when I was reading
this I was like, yeah, this is me. This is me
This is not me. But this is me. One of the things
is this I Don't have the option to burn out because
I do it for my job So like there is no I need
to take four days off because I my body just
can't handle it I don't have that option. I go
hard on my own accord It's my fault. Mm -hmm
But don't do that Okay, we're gonna keep going
on this this thought because my clients came
in this morning and said I just saw Carly running
and I was like shoot I really changed my route
You did because it's Tuesday and she won't teach
a cardio, but she'll teach a 30 -minute wait
in her mind That's not good enough. So this could
be your active rest day, but you won't allow
that but to me see Here's here's where we're
your brain, not your body. OK, to my body and
my brain. I like to listen to a podcast that's
like Tuesdays are my day. So walk that I get.
I did walk a lot today. She whoever saw me saw
me running, but I did a lot of walking today
because it was rainy and I was tired and she
said you're wearing a nude top that you were
naked. She said she was like skin color. Who
the heck were you working out with this morning?
Alyssa? Not gonna tell you. Mm -hmm. I know where
you live. It wasn't Alyssa, so don't come for
Alyssa. But you were deaf. I was like, yeah,
she likes to wear bras. Like she's not wearing
anything. I was wearing like a literal turtleneck
running shirt. It just is like light brown. Yes.
I know. I was told. All right, listen. I run
on Tuesdays to listen to my favorite podcast,
SmartList, or makeup dances for later in the
week. That's what my brain needs. So walk. I
did walk a lot today. But just walk. Like, don't
even run. Just walk. Your body, you're talking
about what your brain needs. Right. You're telling
yourself, I do this because I need to zone out
to a podcast that I love, which is fantastic,
or listen to songs and make stuff up so that
I feel more excited in my classes and my work
and my career. I just said that. Correct, but
walk. Because those are things that are for your
brain. But your body is overworked. It's completely
overworked. But you don't listen to your body.
You only listen to your mind. I think we heard
that last week with Chief Madonna. So as much
as you say you resonate with this article, you're
still giving yourself excuses, but I like that
you talk them out because we all hear the real
Truth what I've learned is I really tried to
hide today I went down really dark paths and
like I like went I changed my route after talking
to chief Madonna and I still got caught so I
got to change it up again by a friend, not a
criminal. So really, there's no winning with
you. What we've learned is Karla doesn't listen
to her body. She is her mind, even though that's
not true. But that's how she feels, and that's
how we are. So to prevent injury, which she has
an injury. I do? Yes, that her chiropractor said,
hey, maybe don't run anymore. I used to run every
day, and now I do it once a week. I listen to
Dr. Kaufman. I respect that man. he has no idea
what your classes are just like your other doctors
that you lie to have no idea the impact you put
on your body moving on so regular over irregular
consistent over inconsistent moderate over high
intensity that's what's going to keep you from
getting injured keep you from having to recover
from that and then feel like mentally you're
starting over which is like the worst keep you
from burning out physically and then listening
to that wink wink and Mentally because there
is a mental burnout when you oh sure get bored
when you get tired When your body's really exhausted,
but you're not listening to it. I mean I've done
it I'm making fun of you because you're talking
about it, but we've all done that well Here's
the thing. I'm gonna pat ourselves on the back
for We like to work out. We like to work out
hard but we also like to do strength training.
We also like to do something that we call tone
up, which is no floor at work, no weights, no
jumping, no impact. So like at Seafit, I will
pat ourselves on the back. We don't do kick hit
every day because that's not sustainable. We
used to and we couldn't. We couldn't do it. We
stopped. So every single day is something else
and something different. for your muscles, for
your brain, for your body, because to us, that
is what keeps us going, because we cannot do
the same thing every day. Our bodies can't handle
it. I could not do kick -hit every day, even
though I'd like to say I could. I absolutely
couldn't. The reason I like kick -hit is because
it's once a week. That's true. pat ourselves
on the back for every single day. We do something
different. We offer you something different,
whether it's yoga or no jumping or all the jumping
or weights or resistance bands or dancing. It's
something different every day so that, number
one, your brain doesn't get bored. Number two,
your body doesn't get over exerted or burn out,
really. Yeah. That's good. So maybe you should
give them more breaks and like chill the F out
sometimes. Dean would say, chill the beans, mom.
Chill the beans. I've never heard that. Oh my
God. Did he make that up? He tells me to chill
the beans all the time. And what did Andrew say
at breakfast the other day? Carly has no chill.
Carly has no chill. I get told to chill a lot.
So maybe someday you'll wake up. Number four.
Building discipline, which Victoria sort of already
talked about. You're not going to have motivation
every day. We don't have motivation every day.
Sometimes we are dragging ourselves to go work
out. It's the discipline, not the motivation.
We have a little bit of an advantage. Sometimes
I feel disadvantage that we have to work out
because it's our job and it's our business. And
if we don't show up, you don't show up. So that
helps with the discipline because it's needed
it's mandatory and it's how our life is and Some
days we just don't want to like yes like you
do. Yeah yesterday friendship for instance. It
was my kick -hit night and You know supposed
to be my yoga night, but it turned into a bar
class night. It was my fault I messed up the
schedule. Oh my gosh. I cannot believe you just
admitted that I know what was my fault I told
I'm in charge of schedule online and I totally
messed up. But like I didn't want to do that.
Didn't want to do it. But KitKid happens every
other week. And it is KitKid happens every week
for me for me. as myself who wants to take it,
but also is burnout from teaching sometimes because
making up stuff is really hard. Keeping it interesting
for other people is really hard. And that class
is hard on its own. So you really have to make
the playlist something special and give it the
twist to make it different and exciting to do.
So I didn't want to do it until I decided to
do, I saw, I got triggered by a video. in a good
way triggered by a video online that other people
had made an abdominal routine to the Cupid shuffle.
So like you have to hit the right, the right,
the right, then you hit the left and you had
to do it all not dancing, but doing abs. And
I was like, ooh, I used to do the cha -cha slide
in a plank and you go to the left, you take it
back now y 'all. And you do the whole thing.
And I was like, hmm, wonder if I can find another
one. And then that can be the fun theme twist
and do You know line dance abs where you know
the song you know what to do They're telling
you what to do and it's just a little different
It's different and fun and they loved it and
if they didn't they lied and I don't care. I
Loved it and that gave me the the discipline
to yes Care about the playlist that I was making
and the class that I was about to do But also
it helped me get through it too. Yeah, so like
there's ways to keep that motivation for yourself
whether it's finding a place like CFIT that has
a bunch of different things that you don't get
bored doing or if you're making something up
for yourself on the off days at your you know
home gym or whatever you have to find the things
that are gonna keep you motivated on the days
that you're really really stressing the need
for that discipline or else you're not gonna
do it and it's up to you like we can't Yes, we
can get you motivated when you're there, but
it's what you do at home to get you to do what
you Should be doing or want to do that's it's
all on you And that's the hardest part because
discipline comes from you motivation will come
at see fit from us Yeah, that's that's so true
motivation should come from Not should, but can
come from your outsource of a personal trainer,
the classes, the facility that you do. Sometimes
that's the motivating factor, the playlist. Sometimes
that's your motivating factor, the podcast you
wanna listen to while you're walk running. So
yeah, that's so true. I just wanna put out there,
it's really interesting how Victoria gets a ginormously
full kick -hit class, but when I teach, the numbers
deteriorate pretty quickly. Well, number one,
I give breaks and moments to rest and recover
so that you can push hard again. And you do the
opposite of what we're talking about in this
podcast of high intents. Number two. I flatline.
They showed up for you. They were surprised it
was me, because you didn't change who was teaching.
Oh, I didn't change who was teaching. So that
could have been you. Oh. Could have been me,
guys. I'm teaching next week. Sign out. All right,
last one is the hardest one. It's the hardest
one. You have to trust the process. It's a hoard.
It is, because when you don't get that positive,
the positive reward. Reinforcement or like seeing
progress immediately. Definitely not instant
gratification. That's not a thing. It's not a
thing. Just get that out of your head. If that's
part of what you're like confused about and you're
like, well, No, it's not a thing. All progress,
we say it all the time, all progress is positive.
If you're progressing a half a pound, that's
positive. It's not a pound, but it's a half a
pound. If you're upping your weights, one pound,
two pounds, it's not 10 to 15. That's positive.
And how long you take to get there can't be what
keeps it positive for you. it has to be, if you
got that little tiny moment of two steps forward,
who cares how long it took you, you got there.
What's the thing you always say? Comparison is
the joy of, no, comparison is the - Thief. Thief
of joy. Comparison is the joy of thief. I think
a lot of people say that. I think I stole that
from somebody. Comparison is the thief of joy.
I was watching Say Yes to the Dress the other
night and they saw that. That's my favorite show.
But they said that, and it's true with this too,
just because somebody else upped their weights
and they've been working out less time than you,
don't compare yourself to anybody else. Your
process is your process. Walking 30 minutes a
day and then you got to do it for longer than
a month. You have to do everything long term
just because you're not seeing, and you might
not see progress in a month. You might not. Something
will change. Yes. Oh, yes. Something will change.
No progress is not going to happen in 30 days.
Something will change for me. And I've said this
before, when I first lost weight, like before
my wedding, like before all that, my clothes
fit differently. I did not lose a pound. I went
down four dress sizes without losing a pound.
And I was like, I don't understand this. But
my body changed because I started like, honestly,
I started doing Zumba. That's when I first found
Zumba. I wasn't lifting. I mean, I didn't start
lifting until COVID. And she was in her early
20s. Yeah. But I'm saying that progress doesn't
look the same for everybody. So somebody might
lose 30 pounds and you might have changed something
in your lifestyle, but it's going to look different
than... than somebody else's. You cannot compare.
You can't compare to my fitness journey. You
can't compare to Victoria's. Everybody is different.
We all do different things. You just have to
stick to something. You can't compare to mine,
but you could probably resonate with mine. You
can resonate with mine too. Because no, you're
not the every man. Yes, I am. No, I'm posting.
I am. I am everybody. I am the every man. Every
woman. It's all in me. Guys, I used to get paid
for singing. What's wrong? I think the allergies.
I don't have allergies, but I feel like like
everybody's allergies. It's the season. Other
people's allergies are bothering you. Other people's
allergies are bothering me. You also scream a
lot. I do, that's part of it. With the microphone,
like you don't have to scream, you scream a lot.
Hold on, I gotta use my diaphragm. I'm everyone.
It's all in me. Anything you want done baby.
I can do the background. We're gonna move on.
Because I think it's best for everybody. As well,
as the reason I said, you can resonate with mine.
at least in this moment, whatever is not gonna
make her upset. I don't care. I don't care. Is
that I have fluctuated, I'm in this business
and I have skyrocketed my weight with working
out all the time and not changing my food and
being like, how did we get this way? And then
we completely changed our food and kind of upped
just because of the COVID. upped our workout
intake and routine, which was not by choice,
it was by COVID. But we changed our food and
we got really healthy and really fit, but really
healthy. And then my life took a turn and I gained
everything back again. And then I got injured
a lot because of my gain, but I didn't change
the workout routine, but my mental health was
really bad. And then I lost it again. And now
I'm on the up, but my mental health is really
good. I'm eating amazing food, but my scale is
not exactly where I want it to be. So life, all
of this can be said. It's so easy to say. Yeah.
And read and be like, well, they figured it out.
Yeah. Well, this article has it figured out.
But life is going to throw anything and everything
at the worst possible time at the best possible
time Just in general, but if you're consistent
Which I have not been I just haven't in the past
couple of years my consistency what I'm doing
Thank God. I have such a hard time and I do this
in my yoga Classes of like gratitude or whatever.
I am so beat up mentally about my body instead
of being like you have gotten me through All
of this. Yeah. Oh my gosh. You have gotten me
through all of this. You've kept me alive. You've
kept me healthy. You've even when I haven't been
healthy, you've kept me moving. Like I'm not
nice enough to my body. And if you can resonate
with that, we got to change some things because
it's we're the meanest people to our bodies.
And this is the only one we have. The only one
we have. So I'm going to feed it really good
food right now. Well, yeah. And you're also And
when you're happy, everything can change. So
like, I think it's easier to flip it around to
being happy about your body when you're in a
happy mental state. Oh, 100%. You know what I
mean? When you're in a dark place, which I recently,
a year or so ago, There's no gratitude there.
There's no like silver linings There's no light
and at the end of the tunnel of being like I'm
gonna I can change this. It's very dark It's
very heavy. I just posted on Instagram's see
if it's Instagram the other day change your Mindset
change your life. Like once you this was like
episode number two for us. Once you flip the
switch Everything changes And I'll always go
back to that because until you hit a point where
you cannot take it any longer, nothing is going
to change. Now, I don't want anybody to like
go to their worst before they flip the switch.
But like you don't have to know you have to change
in your mind to be like, you know what? I am
going to stick with this. For, you know, until
I can't anymore. But if you can't, that means
it's not sustainable and it's not for you. Yeah.
But if you are not consistent, Like you can go,
I have nothing against CrossFit. I love CrossFit.
Our brother owns a CrossFit gym. For me, it's
not sustainable. I can't do that every day. But
so for me, that wouldn't last long. You know
what I mean? I love to throw it in every now
and then and be like, yes, I just threw a tire
and that is super cool. Well, what you're talking
about is all you've done there, which is the
group classes. Right. You've never gone to like
you can just go to your own workout. Yeah. It's
like an open gym. Yeah. Yeah. So you're talking
about that specific like hardcore class. And
I love it. I don't think I could do that every
day if there's and but I know that about myself.
Yeah. But if there is a day that I was like,
man, I really want to like crush it at CrossFit.
I have no problem. Going so you can always do
that. You can always switch things up You can
always add something subtract something but it's
the consistency of daily activity That's going
to get you where you want to go and it might
not be It just might take longer than you mentally
want it to daily doable activity. Yeah Not the
intensity, right? So that's With that you had
said something and I was like, oh, I'm gonna
say good segue, but then you kept talking Um,
you know, I'm a good segueist and now I can't
think of what you said, but what the something
in that binder of great ideas you just had great
ideas that trapper keeper of ideas, uh, a real
basketball leather. Yeah. She had it. You have
to explain that I had a trapper keeper that looked
and felt like a real basketball because she was
sports because I was sports. Insert side. I,
um, goes into what the other thing we wanted
to talk about. With that consistency of changing
your mind is making a non -negotiable or non
-negotiables. There can be more than one. Yeah,
I think I have a few. Like in my life, I have
a few non -negotiables. For you. So non -negotiables
are something that you're not gonna break. It's
a commitment to yourself that you will not break.
There is no okay except for this day. daily,
it must happen. And it's easy for you to do because
you want it. What are yours? It's not like I'm
going to go to the extreme every day. No, no,
no. Because that's, again, not sustainable. Just
that I have to get I like getting something done
activity wise first thing in the morning or else
I don't feel. I don't feel fitness wise, fitness
wise during the day. And if that means a 30 minute
run, if that means most days 90 % of the days,
it's C -Fit. We teach C -Fit in the morning.
But I like that morning, 9 .30, like after getting
the kids to school, I like that activity to make
me feel better throughout the day. Yeah. Well,
they say if you start like that, you're just
setting yourself up for a better, healthier,
healthier, not better, but a healthier day of
choices, choice -making. I'd like to have more
non -negotiables, like TV off at 8 o 'clock.
You know that? I'd love to have that. It's not.
It's not. But it doesn't have to be that. So
like, I'm gonna go back to one that I had and
then I burn out from life because I wasn't doing
anything that we talked about consistency wise.
I was like, I gotta change all these things because
I don't like where I am now. And then it's not
happening now because I couldn't. That wasn't
gonna last for me. But I wanna go back to, and
I've already written him down, which writing
down, we say all the time, is going to have you
keep them. water before coffee. I was my thing
for how long and then I talked to you about it
and you started doing the like, pepper coconut.
No, it was the cortisol thing. It was coconut
water with a little bit of Himalayan pink salt
and lemon. And lemon, yeah. I was just doing
water. Mine was bougier. I was just doing regular
tap water. But to start, my body and not putting
caffeine right away, which I'm still having coffee.
I still drink my coffee. I'm not telling you
not to do that, but everything I've ever read
says start with water. If you want to put a lemon
in it, that's harmless, but water before coffee.
And I did it for such a long time with so many
other things that I was doing. Right. And I'm
going to go back to water. before anything else
that I consume for the day. Because it made me
feel good. It doesn't have to be hard. I think
that's what people are like, oh, I got to save
$20 a day. I have to run six miles. I mean, saving
$20 a day for me is hard. In this economy, it's
very hard. I would love to put away $20 a day
and just see where I am at the end of the day.
I could probably calculate how much. You have
to make $20. I have to make $20 a day first.
So that's not sustainable for me. That's not
a non -negotiable. I think Jay Shetty, you told
me Jay Shetty has non -negotiables. He's in bed
at 9 o 'clock. Yes. And he had, yes, vividly
remembered. Talking about it here. I think about
the episode we had about sleep and the importance
of it because someone it might have been his
wife or a colleague of his had a Party for some
sort of like book signing whatever and he was
out late past his bedtime and everyone was like,
oh my gosh What are you? We can't believe you're
here because he really prioritizes his sleep,
which is the catalyst for his health, his mental,
physical, career health, everything. And that's
a non -negotiable for him. I didn't write that
down because I think that's a really hard one,
but like getting seven hours of sleep, that's
really nice to say. I don't think we can have
control, especially with children. I don't think
you can control that. Seven hours perfection
when you have nosebleeds in the middle of the
night or they're super fun You know neuro virus
moments, and you know like they sleep in your
bed like you don't have that control So you have
to do stuff that you have the power because it's
only if it is your choice You're non -negotiable
every time I say that I think of the bear The
bear the show yes the bear where he was like,
it's not negotiable like cousin Cousin, but they
have a list written that's non -negotiable. They
were his for opening up his restaurant. They're
his non -negotiables. They may have been extreme,
which is why it's a TV show. But they were non
-negotiables for him to feel success in the way
that his kitchen should be run. And if you want
to think of yourself and your body as, I don't
want to say, you know, the business. or the whatever,
but if you have to think of it in a way that
keeps you scheduling your workout so you show
up and following through with A, B, C, and D,
think of it however you need to think of it.
Fitness shouldn't be a chore, though. It shouldn't
be something that you're like, I have to do this
because I ate food today. No, you do it because
it makes you feel better. I saw a meme. It's
taken me a really long time to say I saw a meme.
Hold on. It has taken you. I'll tell you. 43
minutes. That's the longest it's ever taken me.
It said, I'm not doing this to be a size two.
I'm doing this so when I'm 75, I'm carrying my
own grocery bags. I'm picking up my own grandchildren.
I'm driving my own car and I'm like getting myself
up out of bed unassisted. And I don't think people
think about that enough. They're thinking, especially
with everybody losing an obscene amount of me,
weight really quickly right now. Are you okay?
Your words are meshing. The syllables and the
consonants are confused. It's my allergies. It's
everybody else's allergies. It's everybody else's
allergies because I don't have them. But everybody
is just losing weight at a rapid speed right
now and everybody's trying to be the skinniest
possible but nobody's thinking of the long -term
effects and I think if more people started thinking
about when they're 75 and running around and
still doing the things that they're doing today,
it would make a huge difference in what workouts
you chose. Yeah. We're living in a very superficial
society. It's not about health. And they said,
I'm going to post it because it used smarter
words than I'm about to use, but it said, dancing
with a group of people, hence dance fitness,
lowers the dementia percentage 76%. 76 % because
one, you're using your brain, two, it's about
the social aspect. There's so many benefits to
it other than dancing. It's the whole package,
but it said it lowers the dementia rate 76%.
So if you can start thinking more that way than
trying to be skinny, I think it would change
what workouts you picked. Yeah, I don't care
about that anymore. Oh, I don't think I care
about it either. I don't. I will never be a size
two. I won't. I'm not a size two. What size are
you right now, Carly? Four. These jeans are a
size four. I'm not a size two. You're wearing
mom jeans. That's not a real pair of jeans. No,
I thought you said I'm wearing mom's jeans. No,
mom's jeans. No, no, no, no. I don't. I was that.
I don't think I looked great looking at pictures
back. I don't think I looked... my best. I looked
super skinny, but I don't think I looked my best.
I do like the muscles I have now versus what
my skinniest was. I like muscles way more. I
like muscles. Yeah, I like muscles. Let me say
it again. And trust me, when I get too skinny,
my family's the first people to tell me. All
of them. Because we're thinking about the three
kids that you have. No, I know. And I don't ever
want Melody to feel, I mean, or the boys, because
it definitely can happen in boys. So I don't
ever want her to feel like she has to be a certain
size to to fit in or anything like that. And
she doesn't right now. She's happily walking
around the house naked. Yes. She doesn't even
she does not care. Amazing. That and also like
be around. Oh, yeah, yeah. their kids, you know,
in 70s, you know, health, longevity, consistency,
everything we've said, it's truly for 20 years
down the line. Like you should be lifting in
your 20s, you should start lifting weights. Not
because you're in your 20s, but because you wanna
be in your 50s, 60s, and 70s. That's the end,
that's the end all be all. Do you think that
more people are thinking like that? I think it's
out more. Yeah. I think people are talking about
it more. I think you have to weed it out of the
influencers, though, that makes it the superficial
mindset. I have it. I mean, we all have a superficial
piece to it. Like, I would like to lose weight
for a big reason, if I'm going to be completely
honest. So I feel comfortable in a bathing suit.
And that's my mental space telling me that I'm
not comfortable in it now when I could be because
I'm fine. But I want to. I want to be different
for that. And Memorial Day is a week away, so
it's not going to happen. But that's a piece
of it. And you're allowed to be that superficial.
Like, I want to look good for myself, for others
around me. That's OK. But it can't be, and it
has been for a while, our only driving force.
You know what? I can't talk about you. No, no.
Yeah, yeah. That's about 100 % true. But that
was. that I think was why it wasn't working.
But I also think that comes with like, ugh, age,
you know? Like you're not thinking like that
in your 20s. Yeah, yeah, yeah. You know what
I mean? That comes with like getting older and
being like, I was not maybe thinking of the best
things or treating my body the best way in my
20s. I was thinking I had a one track mind. Right,
right. So I think that also comes with getting
older too and trying to take care of yourself.
Yeah. Once you hit 30, you start losing your
mind. That was a long time ago. You start losing
five to 10 % of your muscle mass just naturally.
Your body resists protein production, which is
metabolism. It slows down your metabolism. That
whole like, my metabolism is not the same like
I was when I was a teenager. Yeah, it's not.
It's not. So you can't think that it... should
all be the same. I used to be able to eat this.
I used to be able to not get up and work out
and do whatever. Things change and you have to
adapt to the change. We were never born like
that. We've always been hefty, hefty, hefty.
We've always had friends that like ate whatever
they want every single day and we'd be like,
gosh darn it. We were just not born like that.
We had to work very hard. And you know what?
I still have mental blocks with food because
of that. Oh sure. We're like, Oh, I never ate
that. I can't eat that. And LePage will be like,
why? Because that's only 12 ,000 points on Weight
Watchers. Yes, because it's bad for you and I'm
going to gain weight. And he's like, OK, don't
you work out? like aren't you okay like you you
work out you eat healthy you you sleep as best
you can you you know all the things you're doing
everything right like you can indulge in this
one little thing if you really wanted to and
also a potato is not indulgent potatoes are not
indulgent we just learned and were taught the
potatoes cause but you're gonna get fat you're
gonna gain weight because it's yeah it was a
potato yeah it was like what And we went to brunch
for Mother's Day. Carly got tomatoes, which I
should have. No, no, no. Don't you talk badly
about my tomatoes. I'm not. I mean, you're annoying.
And I was like, cool. No, she literally was like,
boo. Because who gets two sunny side up eggs
with a side of tomatoes instead of potatoes and
no toast? I got toast. And I sopped up the sunny
side eggs with them. All right. Well, that's
good. I was distracted by the tomatoes. But the
tomatoes is something I would have done because
that's what I know I should do because that's
the decisions, those small habits, those small
moments of decisions to impact the rest of your
day, to impact the next day and that next decision,
like we talked about with Justin. Yeah. But I
got the potatoes. But I just want to tell you,
I got the tomatoes because the night before,
I got four glasses of Prosecco. So like I thought
about that. Oh, I'm not. I wish I had done that
because I also ate poorly later in the day. Like
I'm not coming at you. No, no, no, no, no. I
know. But what you're saying is you need to make
the decisions that affect. And I was like, man,
I had like four glasses of Prosecco. Like I had
I had not eaten great the night before. So I
was like, I'll get tomatoes this morning. So
there. There you go. I happily ate my potatoes.
I just want to put that out there. Happily ate
the potatoes. It was fantastic. But it's those
tiny, small, small habits. And I think if you
can write down non -negotiables for yourself,
if you have a list of 10 of them, it's too many.
I think I had more than four glasses of Prosecco.
It's too many. I think after four, I lost count.
Amazing. That's usually what happens with Prosecco.
Which our mom calls Prosecca. And it's so annoying.
But yeah, so. I'm melting into your couch. Have
you seen me? And I have an extra cushion underneath
that cushion to lift her up a little. I have
formed into your weed pillow over here. It's
a succulent. It's a weed pillow. Gosh. We're
going to get real. With a real tip. Oh, God,
no. I wanted to give her a little bit of anxiety.
She doesn't have enough of it, you know. So the
real tip, okay? Four max non -negotiables for
yourself. Four. Write them down, think about
them, think about what works. At the end of a
month, did they stick? and what needs to change,
what needs to maybe just adjust a little, and
you're like, this isn't actually important to
me, get rid of it. And maybe it knocks down to
three at that point, and that's okay, that's
all you need. But find your non -negotiables.
I am not eating two hours before I go to sleep,
which is probably like an eight p .m. type of
thing, but it's gonna be the two hours, not strictly
eight p .m. I'm going to drink water before I
have coffee or any type of food consumption for
the day. I am going to stick to my vitamin taking
because I bought them all. That's a good one.
And I have, I go on those like stints. I went
to Puerto Rico, I didn't pack them. I stopped
taking them. Cause you just, yeah. I forgot.
I can't remember. I think I just forgot to pack
them. That wasn't a non -negotiable for you then?
At the time. Well, it wasn't a non -negotiable
at the time, but it needs to be because I feel
different when I'm consistently taking my fish
oil for inflammation and my carpal tonic. Like
there's reasons I started taking them. I have
to keep those. And I had a fourth one. I'm tracking
what I eat every single day, even if it's just
writing it down on a pad of paper. Because for
me, if I don't want to write it down and admit
it to myself later, I probably shouldn't put
it in my mouth that day. Do you know what I mean?
And then if I am going to write it down and it's
still like a potato, a guilty pleasure of mine,
I'm going to write it down. But I'm going to
track my food every day, even on the weekends,
because Friday to Sunday matter. They do. They
are not free days. They exist. Self -sabotage
is such a thing when the weekend mentality plays
a part of like, but Monday's coming. Like, it
doesn't, Sunday to Monday, it's no, there's no
different. No. Like your health doesn't take
a weekend. And I feel like we were the most consistent
when we got rid of the weekend and just thought
of it as a seven day week. Do you know what I
mean? We had the most success in our fitness
and like weight when we were losing weight, when
there was no Friday, Saturday, Sunday, crazy,
like off the handles. It was seven days a week.
That's just what we did. But it was COVID. I
know. And we had nothing to do. No plans. Well,
sometimes people think COVID, they're like, you
lost weight during COVID. All you did was stay
home and the fridge is right there. You can open
it anytime. No. But I think it was easier. But
that's just us. That was just us. So much easier.
I didn't have to go to a baby shower or two communions.
Yeah. Where I'm not in control of what I'm being
fed and also the social mentality of like, yeah,
yeah, I'll have another glass of wine. Oh, four
per seco. Which is OK. It's fine. But like when
you're trying to stick to a health routine, do
you just add it to five? Is it going to get to
like 10 by the end? When you're trying to stick
to your goals. there's a moment to be really
non -negotiable with yourself and what you want.
And when you're not serious, I didn't want it
enough, or I'm too tired, then I'm too busy.
All those obligations that pop up that we didn't
have in COVID, I'm too lax with them. And it
got me to the point where I have been, right?
So no regurts, but like prioritization. Whoa.
prioritization. It's the words for us today.
It's everybody's allergies. It's the non -negotiable.
I like that. I'm going to do more than one non
-negotiable then. And now for your real extra
tip of the week, it's called, I think you'll
all like this one. moderate to severe plaque
psoriasis. What does moderate to severe plaque
psoriasis mean? Number one, please tell me what
medication that is for. Write it in. Two, it
means keep it moderate. If you are just getting
into fitness or you are trying to sustain a fitness
routine, don't go hard. every single day. Don't
do three workouts every single day. Keep it moderate
and see how long you can keep it consistent.
If that works for you, which it should because
moderately getting activity every day will work
longer than going hard and burning out and getting
injured and getting sore, see how long you can
do it. And that might mean one class a day, could
be 30 minutes, could be 45, could mean a walk,
could mean a run. Do something moderately every
day that you will see will change, will change
something in your lifestyle. I can't guarantee
what that will be, but it will change something.
It will change your sleep. It will change your
weight. It will change your clothing size. It
will change your diet. Like I don't know what
it is for you, but it will change something.
I think I can confidently say it's going to change
your mindset first. I think I can be confident
in saying that. and then you'll see other things
kind of pile on. So moderately listen to this
podcast while you take your run or your walk,
but only moderately listen to it. And make it
a non -negotiable. Moderate to the fear, plexorizes.
We did it! Also, Andrew just called you. Also,
I saw that. Also, we said 30 minutes tops. What
are we at? Yeah, we're not great at non -negotiables.
We're at more than 30. We're consistent. We're
long. We are consistently long -winded. Yeah.
Well, when we know... No. When we like or we're
passionate about what we're talking about, it
makes a difference. Like, I am always passionate.
Like, we might not talk about fitness all the
time, but the things that we do talk about when
we do talk about fitness... I enjoy them because
it might help somebody out there that's on the
fence or that's in a rut or a plateau because
we've been there. So officially it helps me.
Like I love you guys, but I need like wake up
calls more often than not when it comes to fitness.
Like I say it to clients and people in class
all the time, I pat you on the back so hard for
getting yourself to a class post nine to five
work day and I'm being very specific but you
know what I mean of of whether or not you got
to go home and get changed and then you had to
go back out to a fitness class or you packed
a bag went to work got changed at c -fit and
then took the class unbelievable unbelievable
and I don't know And I'll never know because
of what we do if I would be able to do that.
I do know. I don't. I would not do that. I don't
think I unless the classes are really fun and
I really, really enjoyed them. Then I might.
Well, absolutely. But I'm not thinking of it
with if we're not doing this, there is no see
fit. River didn't exist and we didn't own it.
It would not exist So would I get off the couch
to go to a gym or another studio? I don't know.
I hope I would find something I like but I don't
see I Don't I don't I give you a lot of credit.
So these moments of exercise podcast episodes
Are selfishly like the little kick in the pants
that I need for myself to be like, there's a
lot more to do in life than focus, number one,
so hard on burning out so quickly. I know. And
also, you're worth you're worth getting it together.
Get it together. Yeah, you are worth getting
it together. And when you do get it together
and you look back, you're it's just it is two
different people. And you can decide which one
you you liked more. I like I I can go to the
extremes. Mm hmm. I definitely can. I've been
to both extremes. I like the moderate to severe
plexoriasis me, I think. And I'm working on finding
that moderate because I am an extremist. But
again, it's the climb. You got to figure it out
for yourself. We can tell you all you want, but
you have to figure it out for yourself. That's
true. I've been to the extremes too. I was like,
I've only been to the the upwards extreme. No,
you haven't. Into the bottom. But guess what?
What? Well, I'm thinking, first of all, give
me a second. The the extreme of like the best
physical, smallest size I've ever been. Was probably
the scariest mental place I've ever been. So
I would never do that again. Right. I don't even
care. Right. And that's why I think everybody
has to find it for themselves. and there's no
magic anything. You gotta figure it out and you
gotta fail and then you'll eventually succeed.
And you'll feel different and you'll find more
stuff out, yeah. That's a different podcast.
We're getting ahead of ourselves. Yeah. All right,
Andrew's calling me now, so. Oh God. Something's
wrong, we've got to tend to it. We hope this
has resonated, do the real tip, redo the real
extra tip. We're gonna go put some fires out
and remember, you are always fit to be real.
And always allowed to be a little extra. Let's
see what he needs. For legal reasons, we have
to tell you that this podcast is meant for entertainment
and educational purposes only. We are not healthcare
professionals. For all of your health, wellness,
fitness, and self -care needs, please refer to
the medical professional in your life, your primary
care physician, your therapist, a certified coach,
whoever it may be. And then let us know what
they say because I guarantee we need to know
it too. Okay? Okay, bye.