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Hey, welcome to fit to be real and a little extra. Oh

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Yeah, that was good. Yeah, we are

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Debunking a lot of myths and misconceptions when it comes to fitness and nutrition

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This is everything we're gonna say you're gonna be raising your hand silently and looking around going oh my gosh

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It's me this is gonna be good. Yeah, most of this stuff, you'll know some you may not but we're just gonna get right to it

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I'm Victoria. Hey guys, I'm Carly

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That was very measly that was well while we're on this topic

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Somebody shouted out to me a little while ago

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Hey guys, it's Carly

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From the side of the road and I was like oh my god. Oh my god. That's what I said

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It was in the same Patrick's Day parade. We heard it over the crowd. Hey guys

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And I was like well if that's my thing I can die a happy person

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If I am known for that at least I made a statement. Let's get to it. Let's get to it

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So we're gonna start by saying the amount of references and research that we've done comes from a bunch of different sources

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So we're not gonna list them as we say them because it's gonna take too much time

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Oh, we don't want to waste your time

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So in the show notes all of this will be listed

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You can see where it's from you can dive in and go a little bit deeper to all of the descriptions and

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Do that we highly recommend doing that, but we're not gonna list them all off. All right, so we're gonna start with the fitness

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Myths we're gonna bust some fitness myths. Love a good bust

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Love you're killing it today

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Oh my god, you are absolutely good. Can I fire myself from a job that doesn't pay like I will just I'm out

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All right, go ahead. All right myth number one I

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Worked out so I can eat whatever I want

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We did this for a long time. We've talked about lives. Yeah, we've gone down that that road

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You can't work off a bad diet

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You can't you can work as hard as you want and you can push yourself and really bust a workout and then crush it

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But if your diet and by diet I mean lifestyle with food is horrible

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You can never work out in the gym hard enough to work that off

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And if you would like to see proof of that you can go on our website and see my before picture because I was cardio busting my butt

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21 hours a week multiple times a day eating whatever I wanted and

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Did not look different at all. No nothing was happening. If anything gaining was happening. So

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I'm gonna take bar and yoga because I want to lengthen my muscles and get a lean look

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Wrong

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You cannot anatomically change the length of your muscles

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You cannot that's like a tactic people use to get people into class

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Yeah to take like oh you want to lean body like a dancer eat like a dancer exactly

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Do you cannot anatomically change your muscles be born into a dancer's genetics?

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Correct, you know what I mean?

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Yeah, you cannot make your muscles lean and it has more to do with your diet and the amount of body fat you have on your body

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Then it does a specific exercise

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So if anybody tells you take bar or yoga or this to lean out those muscles, it's a complete false

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It's a complete false statements. I was taking a breath

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The scale number isn't going down so I'm not losing weight

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Find a different sound effect every time this will be fun

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No, that is not true. Her boo is correct

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The number on the scale represents your water weight represents the time of day you got on the scale

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Represents what you had the night before if you got up in the morning and had it it

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Represents the time of day it represents the weight of your head like there's so much that the scale doesn't tell you and even

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The smart scales that connect to your phone that break everything is all estimation

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Yeah, all estimation. Yeah, I'm gonna piggyback off that just like when you're on an elliptical or a treadmill

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Mm-hmm that calorie burn that pace all of that is a complete estimation your watch is an estimation

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Yes, there is nothing true full fact in all of that

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It helps you to look at your metrics

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But the scale the best way to measure whether or not the effort you're putting into a program is showing in your body

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composition is to

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Measuring tape arm hip waist bust all of that that is a proper

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Representation of numbers if you need to look at numbers. I mean basically old school is the only way. Yeah

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No pain no gain which means if I don't feel at the next day my workout was useless that is

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Oh

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You said change it. No, it's good

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That phrase is basically made up to push people in a workout

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It's something that trainers used to challenge people and it actually that has no truth to it repeatedly going hard in your workouts

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Inhibits your muscles recovery. So if you feel sore every day, guess what that's not a good thing

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Yeah, okay, so if you don't think you're getting a good workout because you're not sore. That's okay. Yeah, that's great

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I tell clients all the time. I force rest time. I force it. You don't do that to me

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you you

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Quit me

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Can't quit you I

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Can't believe I just referenced broke back mountain to my sister

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This is real everyone

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Extra I I force it though because everyone wants to go go go you want to max out your 45 50 minute session and

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No, your body doesn't work like that. It needs time to sink into everything. You just put it through

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Take a moment to relish in it and then feel ready to go again and that's a little that's a momentary recovery time in the process

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A rest day is an important thing too

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Out of your seven days a week of working out. So recovery is not a weakness taking a rest aid again for me

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Recovery and rest time is not a weakness. Thank you. You're welcome

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heavy weights

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Bulk me up keep them small

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Know to all the things that just happened so the fact is is false as well as Carly's tone

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so

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Heavy weights is using a heavier weight for yourself. So it's all relative per body per person

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That's not gonna automatically make you like a quote-unquote cross fitter with a big neck

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Absolutely, not women don't have enough testosterone in our bodies as it is to do that and

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It's not a one-size-fit-all type of thing

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Not that we don't love a good cross fitter

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Our brother owns a cross fit gym and we love that however one of the biggest misconceptions when people take our weight glasses

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Mm-hmm is that oh, I don't want to do weights because it bulks me. Yeah, it's just physically impossible

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There are bodybuilders. There's female bodybuilders and so yes, you can bulk up the capability is there

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but the diet and lifestyle which is

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Crazy restrictive and not a sustainable way. They do that solely for the competition

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And then it changes so that they can relax their body and everything

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That's not a way to live so it is doable, but you are I can tell you right now

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We you're not living that lifestyle. It's not happening. Yeah, and you're definitely not doing that at C fit

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Yeah

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So if that is something that you were concerned about taking a weight class with 10 to 12 to 15 pounds

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I'm we are guaranteeing you you cannot bulk up. Yeah, I

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Want to spot reduce my fat meaning oh, I want to take the fat out of my legs

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So I just want to work on legs or I want to get the

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Love handles off so I just want to do obliques

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incorrect

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Oh

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I am on fire today. Yes, something. Oh

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It's physically impossible to target a specific area of fat and diminish it

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It just doesn't work

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What does help with overall fat loss is resistance training

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Resistance band training doing that on your legs doing that on your arms, but guess what the trick

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You have to be consistent with it

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I'm not saying if you put a band around your legs every single day that the fat is just going to melt away

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Again, we cannot say this enough. It's about the diet

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But if you want to work a specific area of your body

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Resistance training can help with that, but you cannot just take fat off your legs. You just can't your body burns fat from

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Anywhere all over the body no matter what workout you're doing. It's not it's not going. Oh, you know what?

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It's just going to take from that one little section over here today. Like no, no, that was a good one. I like that one

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Thanks

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You need to spend hours at the gym at one time to make it worth it

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Say what

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I think I know I think I but I'm gonna say it again say what

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Uh, no, you should work out smarter not harder or longer. Absolutely not

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You can get a really good workout in between 20 30 minutes 45 minutes

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It does not have to be hours and hours of your day

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Whatever you do for an activity for exercise in what you can put into your schedule is all you need to do as long as you are

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Putting the effort in making it worth it. Yeah pushing yourself to the max

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Yeah in that workout in that 30 minute class

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I mean some of our c-fitters have been trying to get our classes down to 15 now

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We don't suggest that but you know a 30 minute class if you are pushing

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Yeah, it is worth it and it can be at home. It doesn't have to be at a gym

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You can look at a livestream video bust your butt by your couch with your kids in the playpen over to the side

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And it is just as good as if you were paying to go to that

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Membership to run on a treadmill that you don't have in your basement right?

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Muscle confusion now what this means is

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I'm just so used to this workout. It doesn't work anymore. So I need to switch things up. No boo

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Extra extra boo to that one extra boo like a boo boo. Yeah, like hey boo boo. That is wrong

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So that is a total marketing term to try and get you to get to the newest fitness craze that is 100%

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False there is no truth to a fitness plateau. What you can do

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To up your game in your workouts without changing them is to increase your weight in a weight class

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Go a little bit faster in your cardio. Maybe keep the same weights, but up your reps

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All of those are good things just because you've been doing the same workout for years and years and years does not mean you're in a fitness plateau

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It could be a factor of a million other things

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supplements and protein shakes

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And then after a workout are 100% necessary for muscle gain for blah blah blah

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You said it best yourself. Yeah, I did. I did. Thank you. Blah blah blah blah was was the the sound of the day

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So what we all need to remember

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And it's not necessarily a positive thing

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nutrition companies

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The brands that are making all of these supplements and protein shakes and powders and everything they are out to make money

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That's their sole purpose

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That's it. I just think and I want to reiterate to all of you that I'm not kidding when I say go old school

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Get exercise eat well. Mm-hmm. Go back to the basics

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Like we didn't have all this 50 60 years ago. No, you know what I mean and everyone was you know, we were smoking maybe

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People were smoking and there was that but if you go back to the basics of eating cleaner

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You know drinking and moderation and daily activity. You cannot go wrong. You don't need all the extra. No, yeah

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Your personality should be the only extra that you will ever need

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Stretching prevents injury

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Oh

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Nada nada

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Okay, this is the same thing that we said earlier about lengthening your muscles. What you actually should do

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Which I always do and people make fun of me for get on the treadmill

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Do take a walk do some jumping jacks do some high knees do some butt kickers if you know me

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I love a good butt kicker and then stretch your muscles

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That actually helps in preventing injury more so than going right to those go touch your toes

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Yeah, the stretching prepares the muscle for maximum and optimum use in any type of workout that you're doing

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It's a preparation the proper way and probably the best way is better to say it is to stretch

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After your workout for the recovery process stretching helps with recovery

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And so that you're not doing the oh my gosh. I'm sore every single solitary day type of thing and I'm trust me

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I'm there. I'm always sore. I'm always working a new muscle

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There's things that I just feel like I'm always going to feel that soreness, but

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I consistently stretch and I think I would be way more sore if I didn't do that

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We provide a hardcore stretch class that

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combines abdominal work and stretching and it's after two hours of weights and cardio

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And that is exactly how it's done. And if you have not tried doing that

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This is your sign

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Oh, we're giving it to you all today. It's a show

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Okay, I'm including this one because it's crazy important, but it is not the first time

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We've said this on this show and or said it at all in life

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Abroutines abdominal routines give me a six pack the more I do them

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false

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backs

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reduce your fat

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meaning lose weight in a healthy

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proper way for yourself your body your genetics

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And that comes from what you eat from your kitchen

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Victoria say the motto say what you say

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abs are made in the kitchen

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1 million

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Person mix up the healthy foods pour a little bit of discipline

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Little bit of motivation a little bit of consistency put it in that kitchen aid

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And slap it on your stomach my god. Can you please patent that recipe and sell it?

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Because that is legit. That's all you need

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It is what you're putting in your mouth and yes, you can strengthen your abs. You can do ab work. You can do

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Super amazing things just like weightlifting for your abdominal core the trunk of your body

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But that's not what's going to make the washboard that you see

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On the instagram and also we don't mean just don't do abs until you lose weight

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Oh my gosh, no because once you start to lose the fat

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Then those abs will be those abs be poppin

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But if you don't do those abs consistently

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Then then there won't be anything there. Yeah, you'll be losing weight

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But if you want those abs and it's so important in your core

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It is so important for the all the other workouts that you do do not stop doing ab workouts, but

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Maybe look at what you're eating

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No, definitely look at what you're eating

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highly recommended

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The more you sweat the better the workout was

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Ugh, ugh is right

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Just because you get a good old-fashioned sweat does not mean that that was the best workout

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And if you don't sweat in a workout, guess what? It's just as good. Victoria. Tell us why

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There's gotta be a better way. Oh my god. Okay side note Victoria and I and a friend of ours

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We say this a lot like that infomercial thing. Yeah, there's gotta be a better way

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You can say it to anything any absolutely anything and there has to be a better way to think about this

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So that's incorrect because it's not in an accurate measure of your effort in what you did in the workout

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It's not oh that teacher didn't push hard enough and it wasn't like make it a good one

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No, your genetics your hydration your how your body

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Regulates temperature. That's what sweating is. It's regulating your body's heat the humidity in the air. There are so many factors

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If you're not a sweater, you're not a sweater like that's part of your

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Chemical makeup. That's not how your body works. That doesn't mean you're not getting a good workout

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That's giving you an excuse. Yeah to just not push and try you know what you're doing

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Oh, we know

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You are losing weight. Sure

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You're losing water weight and as soon as that workout is over

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It means that you are dehydrated and you need to rehydrate

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So that is all that means but sweat away. We want you to sweat

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But if you don't

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It still worked. Yeah, I happen to be a sweater

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I have become a sweater my face used to get red

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And now my body has changed and I am 1 billion percent of sweater. Well, your body changes every seven years. Yeah, just look at my hair

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I have humongous curly hair and my hair has changed

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And everyone's like, oh you straightened your hair today. I'm like, nope

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It's just changing and it's factors. It's stress. It's yeah, you've gone through pregnancies

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There's so many different things to that. That doesn't mean all of a sudden you guys are gonna red hair in seven years

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But that's just if you're not a sweater now, maybe you will be if you weren't a sweater

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Maybe you are it changes as your body gets older

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You're getting older every second of every day. I speak for yourself. So

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Okay

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All right next on the list is busting some nutritional myths and

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We're just gonna get into it. There's there's some really good stuff that everybody needs to hear

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So open your ears. This is this is the moment

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Anytime we can reference the musical theater, we're gonna do it. This is the day

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Okay

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Oh my god, I'm just kidding. Okay

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Eating before a workout doesn't make sense for weight loss. It's only important to eat if you're doing cardio before a workout

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I

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Was not expecting that sound effect ever I actually don't think I expected it either. Oh my gosh

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Eating before it can absolutely help

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Your workout and benefit for the amount of effort that you're able to put into your workout. Do not

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Starve or restrain yourself from eating before a workout because you've got this weird

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Misconception about weight loss. You must eat you must eat about about two hours before

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Carbs two hours before and you know, what's interesting when people get lightheaded in class or they have to sit down

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The number one thing we ask them when we go over and say, are you okay?

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We always say are you okay? And second will say did you

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Not eat before this one was last time you ate because we can tell

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If you are lightheaded feeling dizzy. Yeah, of course you didn't need yeah

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It is better to use

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unrefined sugar such as organic honey pure maple syrup in place of white refined sugar

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Thanks for that

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Bottom line sugar is sugar is sugar is sugar. Yeah, none of it's good. I mean, you know a little in moderation is okay

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But there is no one sugar. That's better than any other sugar. So unrefined

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Refined sugar is sugar eat it in small portions

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protein shakes

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Before a workout

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Are what you need to be drinking before a workout. No way, Jose

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Jose doesn't know what's up

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Jose drinks that before a workout. No, Jose. No way Jose. You drink that protein shake after a workout 30 minutes after within

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Okay, here's what you need to do

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Your body takes energy

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And not just for the workout for life to function and get to your job and be at your job

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From car bro. Car. I'm sorry

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I'm sorry. Um, you were so good up until that part and then you brought in like

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Carbo marks like get it together

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Carbo marks, isn't it? What is it? Oh my god, it's harpo marks

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I love when you try to come at me, but you do

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Do it wrong. Wait. No, Carbo marks is is our new um, he's gonna be on the show next Carbo marks

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I did stutter. Thank you for making fun of me

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Carbo marks is our mascot. Oh my gosh. It's harpo marks. This isn't gonna be in the podcast anyways

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Or does it matter? Sure is

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Carbo hydrates

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Carbo hydrates is what your body

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needs to burn energy for effort for a workout and for life

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Everybody's so afraid of carbs. I know don't eat car

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There was something that was put out by some nutritional company to make money that said carbs are bad

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Some carbs are not great white bread

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White bread products

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They're not great

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Don't eat those white rice. Not awesome. Don't eat that. That's the carbs that that they're talking about

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So simple carbs that you can fuel up with are fruits and fruit juices blueberries

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Apples peaches pears bananas. You get the drill. That's awesome

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whole wheat

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Whole wheat bread whole wheat pasta. Do you ever see the the office episode where he's carboading before their marathon around the office?

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And he's eating like fettuccine alfredo

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And he just can't handle you mom. It's everywhere. Steve craw. Yes, that's amazing. That's the wrong. That's a white pasta

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That's a not a great carb. No whole wheat brand-based cereals

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Um, you want to put some peanut butter on some oatmeal or banana and toast

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quinoa couscous. These are all simple carbs that your body

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Uses the whole point of eating is to give some nutrients and give some love to your body

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So it can work for you not against you. Yes, correct

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It's hard sometimes because you just want the potato bread, you know, and I get that but if you stick to the good foods

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Your body just like Victoria said will thank you for it

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Non-fat and low-fat options are much better than full fat

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Give me a break

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That's been used before

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um, so fat free and low-fat options are definitely in 80s and 90s thing

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Yeah, it is better to eat smaller portions of full fat

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things

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Then it is to do the low-fat and non-fat because they have preservatives sodium sugar

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Added added things that you don't do not need in your body. So if we're talking about yogurt

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Go for a small portion of full fat yogurt as opposed to like a larger portion of non-fat yogurt or

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Or light or light. Yeah, let it yeah, or you want

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Ice cream go for a little bit of real ice cream as opposed to non-fat frozen yogurt

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Because what you're doing is you're putting preservatives in your body when you could be having the real thing and those unrefined sugars

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And just because it says no sugar added doesn't mean that there's no sugar in the non-fat

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light low carb low cow whatever the marketing employee is

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In it. It's called

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Xanthamum gum. It's called all of these names that you can't pronounce. It all just means sugar and it's not real

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Eating before messes with my stomach

314
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Eating before a workout messes with your stomach. Yeah

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meh

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nine

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Can I say that? Yeah, it's a german word for no. Yeah

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My last name's dykeman nine

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I feel like you're just a good day from new girl right now

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00:25:03,140 --> 00:25:06,500
That's a compliment. Yeah. No, it has absolutely nothing to do with your stomach

321
00:25:06,500 --> 00:25:13,060
so if you're feeling nauseous if you're feeling that grumbling feeling in your stomach while you're working out and

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We all connect that to like oh my stomach's upset. No, what you just ate was not the right food for you

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You maybe ate something with a little bit more fiber. So you're gassy and bloated. Maybe you ate something

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with sugar alcohols which really messed up the inflammation in your stomach lining. It's

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00:25:33,220 --> 00:25:36,260
So much more than just I ate before a workout

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So now my stomach's upset and I can't do this because the next time you go to work out

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You're not going to eat at all and then you're going to faint the cycle is not what you're doing before a workout

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It's what you're putting in your body

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Certain foods make you burn fat. No, very good. Very good. So when you read things like, okay

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If I put cayenne pepper and lemon into my water and I eat a grapefruit

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I'm gonna lose weight

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100% wrong and there's no other way to debunk this myth other than telling you

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Absolutely no food on earth makes you burn fat. It doesn't eating healthy getting a good workout

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00:26:13,700 --> 00:26:20,900
That helps you burn fat. There's no secret sauce to any of this sitting in there is no secret sauce

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00:26:20,900 --> 00:26:25,140
To any of this. I like how you did it, but you changed it. I know

336
00:26:25,860 --> 00:26:30,500
You know leveling up. So yeah, go ahead put your cayenne and your and your lemon in your water

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00:26:30,500 --> 00:26:35,460
We're not stopping you from doing that, but don't expect to lose a pound overnight because you did that

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It's just not gonna happen. Those are all

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of our mythbusters for the day

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Here's the deal if you're interested in this episode and you're like, oh my gosh, they're talking to me

341
00:26:47,220 --> 00:26:52,020
This is so helpful. Like I do think these things. I have thought these things first of all so of way

342
00:26:52,180 --> 00:26:56,420
We're right there with you. So like some of this was new and I was like, oh that makes so much sense

343
00:26:56,420 --> 00:26:59,620
Why didn't I ever think of that and some of this I'm like, oh my god, obviously

344
00:27:00,180 --> 00:27:02,500
You're interested in this episode and this conversation

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00:27:03,060 --> 00:27:08,980
Because you care about your body and because you care about health and fitness and you want to make some changes or you just want to keep

346
00:27:09,620 --> 00:27:15,300
Maintaining the health that you already have but you've been learning so many crazy things with social media and

347
00:27:15,300 --> 00:27:19,060
then honestly just the discovery of the internet like when people could get

348
00:27:19,380 --> 00:27:25,620
Knowledge at their access, but like that doesn't mean it's the right knowledge. So we we're flooded with everybody else's opinion

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So here's the thing

350
00:27:27,380 --> 00:27:28,980
if you're working out

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00:27:28,980 --> 00:27:32,820
If you're eating healthy or you're trying to do these things and that is your goal to

352
00:27:33,620 --> 00:27:38,740
To make a difference in your body. That's called healing. You're trying to heal your body from a way that it used to be

353
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You can't heal a body that you hate

354
00:27:42,420 --> 00:27:43,780
Oh

355
00:27:43,780 --> 00:27:46,020
That's this is not coming for me

356
00:27:46,820 --> 00:27:49,540
Oh, that is not um, I would love to say that I

357
00:27:50,500 --> 00:27:55,540
I was like, damn, I love to say that that's mine. It's from a jay shetty podcast

358
00:27:56,420 --> 00:28:00,260
With a gut doctor called dr. Will I will link it

359
00:28:00,740 --> 00:28:07,300
He said that and I wrote it down and I've been looking at it because you cannot heal a body that you hate you cannot work on

360
00:28:07,300 --> 00:28:14,740
A body and care and put thought into what you want to fuel it with with your food in the kitchen

361
00:28:15,060 --> 00:28:20,900
What you want to maximize its capability in fitness classes at cfit or in the gym

362
00:28:21,780 --> 00:28:26,260
If you go home at the end of the day and you look at yourself in the mirror and you just hate what you see and you say bad

363
00:28:26,340 --> 00:28:28,980
things about it and there's so much more to

364
00:28:29,940 --> 00:28:33,860
busting these myths in a science-based way, which is what we did today

365
00:28:33,860 --> 00:28:40,100
That it is all about how you're feeling about yourself because you're never going to follow through with these myths

366
00:28:40,260 --> 00:28:45,140
You're going to hear us and you're not going to actually do it say the magic word. It's all about what?

367
00:28:45,860 --> 00:28:49,140
Mindset. Oh my gosh. It is the word. I think of the year

368
00:28:49,700 --> 00:28:55,380
Your mindset if you are not in the right mindset, none of what we say none of what we suggest

369
00:28:55,860 --> 00:29:00,980
None of it will work. We can tell you to do what we think you should do until the cows come home

370
00:29:00,980 --> 00:29:02,420
Oh

371
00:29:02,420 --> 00:29:04,900
But if you're not in it yourself

372
00:29:05,780 --> 00:29:09,140
It's it's not going to work for you. Yeah change your mind change your life

373
00:29:10,180 --> 00:29:11,220
Yeah

374
00:29:11,220 --> 00:29:18,100
Tell them that was for me. I said that and listen we have been in the game of fitness for a good amount of time

375
00:29:18,260 --> 00:29:24,260
So we do know what we're talking about. We learn new things every single day and the stuff that we don't know

376
00:29:24,340 --> 00:29:28,580
I mean, we're banking on that musical theater degree and we are going to fake it till we make it

377
00:29:28,580 --> 00:29:30,900
Yes

378
00:29:30,980 --> 00:29:33,620
But we do know a little about what we're talking about

379
00:29:33,780 --> 00:29:38,500
So we suggest that maybe you pick one or two of these and really go after those

380
00:29:38,500 --> 00:29:41,460
So if you thought maybe lifting weights would bulk you up

381
00:29:41,860 --> 00:29:46,020
We just debunked it for you get in a weight class. Yeah, if you've never tried a stretch class

382
00:29:46,660 --> 00:29:48,660
after your workout

383
00:29:48,980 --> 00:29:50,660
Hey, hi

384
00:29:50,660 --> 00:29:52,580
We got that for you

385
00:29:52,580 --> 00:29:54,900
It's so important. It's so so important

386
00:29:54,900 --> 00:29:59,860
So we did rattle off a lot and it's a lot of information. Oh sure taking it one time

387
00:30:00,100 --> 00:30:04,260
So use this episode as a reference to come back and be like, oh, what was that other thing that they said?

388
00:30:04,340 --> 00:30:06,180
Because they're really important

389
00:30:06,180 --> 00:30:09,140
Just for you to not get sucked into

390
00:30:09,860 --> 00:30:15,620
The quote-unquote rules of how to do all this stuff. Nobody knows what they're doing. Yeah, no one knows

391
00:30:15,780 --> 00:30:17,060
Nobody knows what they're doing

392
00:30:17,140 --> 00:30:22,420
We are all in the same boat paddling along and we're just throwing you you know

393
00:30:22,420 --> 00:30:28,340
An ore out and trying to help you and just like people do to us. So take take the help

394
00:30:28,980 --> 00:30:31,700
Carly the ore might you know be put together with duct tape

395
00:30:32,180 --> 00:30:36,020
All right, and the boat might have some holes that are being plugged in with with some

396
00:30:36,660 --> 00:30:42,020
Styrofoam, but it's getting where it needs to go and it's going to make that destination

397
00:30:42,180 --> 00:30:48,020
Okay, we are here to help you and just hopefully you listen to the podcast because you want to learn something

398
00:30:48,020 --> 00:30:53,140
But you also just want to listen to my jokes for a while. We only had one or we were going in circles

399
00:30:53,460 --> 00:30:58,580
Okay, and I know you've been there too, but someone threw us one it just manifested itself

400
00:30:58,660 --> 00:31:01,940
So just get in the boat. You could be on our door jack

401
00:31:02,660 --> 00:31:04,660
any day

402
00:31:04,820 --> 00:31:08,020
You fit on the goddamn door never let go

403
00:31:09,220 --> 00:31:11,220
Come back

404
00:31:11,220 --> 00:31:20,900
Let's get to that real tip and that real extra tip because these are really good ones that you can absolutely do today

405
00:31:21,220 --> 00:31:24,500
This is an oh, okay. I'll try that tomorrow because you're not gonna do it tomorrow do it today

406
00:31:24,980 --> 00:31:31,300
So the real tip is keep it real. Okay. No frills. No fru fru keep it real eat

407
00:31:32,100 --> 00:31:33,300
real

408
00:31:33,300 --> 00:31:35,540
foods keep it real

409
00:31:35,540 --> 00:31:41,860
Keep it real nothing processed nothing from the center aisles of a grocery store

410
00:31:41,860 --> 00:31:47,380
If you're going in to get your food for the week you stay around the perimeter. That's where all the good stuff is

411
00:31:47,540 --> 00:31:49,780
That's where the stuff that's going to keep you happy

412
00:31:50,580 --> 00:31:53,860
and healthy keep your family happy and healthy the processed

413
00:31:54,740 --> 00:32:01,060
marketed items are in the center aisles and you do not need them and now for your real

414
00:32:01,620 --> 00:32:03,620
Extra tip of the week check me out

415
00:32:03,620 --> 00:32:10,500
What does check me out mean? I'll tell you check out what's in your kitchen. What is in your pantry?

416
00:32:10,500 --> 00:32:13,220
What is in your fridge? What are in your cabinets?

417
00:32:13,860 --> 00:32:16,020
Look at the nutritional facts

418
00:32:16,660 --> 00:32:24,740
If you cannot pronounce the words your body does not need them. Just notice all of the food in your house

419
00:32:25,140 --> 00:32:26,660
Is it real?

420
00:32:26,660 --> 00:32:30,820
If it's not don't eat it. Is anything real? Are we?

421
00:32:30,820 --> 00:32:32,820
Real?

422
00:32:33,700 --> 00:32:35,700
Real?

423
00:32:36,980 --> 00:32:39,540
Well, we hope you got some really good

424
00:32:40,100 --> 00:32:49,140
Insight today and some really mind-blowing aha moments from what we said we did and it's just really catapulting you into

425
00:32:50,100 --> 00:32:51,460
a healthier

426
00:32:51,460 --> 00:32:52,820
easier

427
00:32:52,820 --> 00:32:53,940
less

428
00:32:53,940 --> 00:32:57,940
Crazy way to live basic basic basic

429
00:32:57,940 --> 00:32:59,940
Basic basic basic

430
00:33:00,740 --> 00:33:03,940
Listen, this is when it is okay to be basic

431
00:33:04,660 --> 00:33:10,340
I am the most basic person there ever was and guess what right now. It's okay to be basic

432
00:33:10,740 --> 00:33:12,980
So we hope you remember that through all of this

433
00:33:13,940 --> 00:33:15,940
fitness

434
00:33:15,940 --> 00:33:21,860
You're always fit to be real and you are always allowed to be a little extra

435
00:33:21,860 --> 00:33:27,060
Extra an extra basic in the kitchen

436
00:33:31,140 --> 00:33:37,460
For legal reasons we have to tell you that this podcast is meant for entertainment and educational purposes only we are not healthcare

437
00:33:37,860 --> 00:33:41,220
Professionals for all of your health wellness fitness and self-care needs

438
00:33:41,380 --> 00:33:47,380
Please refer to the medical professional in your life your primary care physician your therapist a certified coach

439
00:33:47,380 --> 00:33:53,700
Whoever it may be and then let us know what they say because I guarantee we need to know it too. Okay

440
00:33:53,700 --> 00:34:17,700
Okay, bye