1 00:00:00,000 --> 00:00:05,640 Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form. 2 00:00:05,640 --> 00:00:09,400 I'm Sarah, the fitness expert who lifts heavy and loves a good challenge. 3 00:00:09,400 --> 00:00:13,160 And I'm Kayleigh, a newbie who runs more for survival than sport. 4 00:00:13,160 --> 00:00:16,240 We're here to remind you that fitness doesn't have to be serious. 5 00:00:16,240 --> 00:00:18,760 But we definitely take the snacks seriously. 6 00:00:18,760 --> 00:00:22,200 So if you're looking for some laughs and a few questionable fitness tips, you've come 7 00:00:22,200 --> 00:00:23,400 to the right place. 8 00:00:23,400 --> 00:00:26,040 Welcome to season five. 9 00:00:26,040 --> 00:00:30,920 Hey guys, welcome back to Nacho Fitness Coach, the podcast where we Google our fitness facts 10 00:00:30,920 --> 00:00:33,120 in real time so you don't have to. 11 00:00:33,120 --> 00:00:37,520 I'm Kayleigh and next to me is my co host Sarah, who's tall, blonde, fit and still 12 00:00:37,520 --> 00:00:40,400 always angry for some reason. 13 00:00:40,400 --> 00:00:45,040 It's like, how is that possible? 14 00:00:45,040 --> 00:00:46,040 Those things all go together. 15 00:00:46,040 --> 00:00:49,640 I don't know, but I just get wrapped up into one package. 16 00:00:49,640 --> 00:00:50,640 Somehow. 17 00:00:50,640 --> 00:00:51,640 It's fine. 18 00:00:51,640 --> 00:00:52,640 Angry Barbie. 19 00:00:52,640 --> 00:01:00,440 I don't know what you have to be mad about, but that's all right. 20 00:01:00,440 --> 00:01:01,920 We love you for it. 21 00:01:01,920 --> 00:01:04,720 Why does she always look angry? 22 00:01:04,720 --> 00:01:07,400 You don't always look angry. 23 00:01:07,400 --> 00:01:11,120 You are angry. 24 00:01:11,120 --> 00:01:14,920 We did an episode a while back, a couple episodes ago where I just felt like I just got my ass 25 00:01:14,920 --> 00:01:15,920 chewed. 26 00:01:15,920 --> 00:01:17,840 I didn't even do anything wrong. 27 00:01:17,840 --> 00:01:18,840 Is it that bad? 28 00:01:18,840 --> 00:01:21,360 I like doing rants that bad or so boxed or whatever. 29 00:01:21,360 --> 00:01:22,760 It's just who you are. 30 00:01:22,760 --> 00:01:25,640 It's the way that you are. 31 00:01:25,640 --> 00:01:28,840 I'm just a direct person. 32 00:01:28,840 --> 00:01:29,840 Is that what it is? 33 00:01:29,840 --> 00:01:32,120 Direct, honest, straightforward. 34 00:01:32,120 --> 00:01:36,040 I really honestly do feel like I should be living in New York City. 35 00:01:36,040 --> 00:01:40,080 Probably because I'm a much better fit for my personality on the East Coast. 36 00:01:40,080 --> 00:01:41,400 Yeah, you're probably right. 37 00:01:41,400 --> 00:01:42,400 You're not much of it. 38 00:01:42,400 --> 00:01:44,400 You don't have much of a Midwestern. 39 00:01:44,400 --> 00:01:46,300 I'm not a warm and fuzzy person. 40 00:01:46,300 --> 00:01:50,080 If you want me to put on like bells and whistles and like plan some sort of welcome home party 41 00:01:50,080 --> 00:01:51,960 for you, I'm not your girl. 42 00:01:51,960 --> 00:01:56,720 I won't throw showers or plan parties or I'll come. 43 00:01:56,720 --> 00:02:02,420 That's what I will. 44 00:02:02,420 --> 00:02:05,840 I will be a participant in a party that is a 10. 45 00:02:05,840 --> 00:02:09,160 Sorry, that was a trigger. 46 00:02:09,160 --> 00:02:12,560 I'll attend parties that are thrown by other people maybe on your behalf, but only if it's 47 00:02:12,560 --> 00:02:13,640 like the first one. 48 00:02:13,640 --> 00:02:15,360 Like I have rules, but it's fine. 49 00:02:15,360 --> 00:02:18,440 No, don't go home and lose sleep over my silly little. 50 00:02:18,440 --> 00:02:20,360 No, no, no. 51 00:02:20,360 --> 00:02:23,120 So oh my gosh, but that's pretty good. 52 00:02:23,120 --> 00:02:26,920 I'm really excited to continue to come up with for season five, these extra little fun 53 00:02:26,920 --> 00:02:30,800 intros that you're kind of re bringing up our personalities. 54 00:02:30,800 --> 00:02:32,400 Yeah, you're doing great. 55 00:02:32,400 --> 00:02:33,400 I love it. 56 00:02:33,400 --> 00:02:34,400 So all right. 57 00:02:34,400 --> 00:02:41,080 So back in season four, episode 16, we were having a conversation and we referenced being 58 00:02:41,080 --> 00:02:46,560 able to maybe talk in a little bit more detail at a future episode about like workouts and 59 00:02:46,560 --> 00:02:49,680 workout structure and what does that look like in a little bit more detail? 60 00:02:49,680 --> 00:02:53,200 And so I don't remember, but I believe you. 61 00:02:53,200 --> 00:02:57,480 Yeah, we I mean, I took note of it just to make sure we came back to it and address it 62 00:02:57,480 --> 00:02:58,480 at some point. 63 00:02:58,480 --> 00:03:00,200 So here we are and here we go. 64 00:03:00,200 --> 00:03:04,520 And this is I think maybe kind of what we have an opportunity to talk about a little 65 00:03:04,520 --> 00:03:05,520 bit today. 66 00:03:05,520 --> 00:03:06,520 I don't know. 67 00:03:06,520 --> 00:03:08,200 What are your current workouts looking like, Kaylee? 68 00:03:08,200 --> 00:03:14,000 It's still very similar to what we were doing in season four where I'm doing the following 69 00:03:14,000 --> 00:03:21,880 the general the Daniel Rosenthal Beginner's Guide to Strength Training, where it's the 70 00:03:21,880 --> 00:03:26,760 I don't know, I haven't revisited it as far as to like hone in on but it was like the 71 00:03:26,760 --> 00:03:30,960 hip hinge, the squat, the push, pull and core. 72 00:03:30,960 --> 00:03:36,560 Are you getting infrequent exercise occurrences right now? 73 00:03:36,560 --> 00:03:41,040 Like are you getting are you working out like how frequently are you working out right now? 74 00:03:41,040 --> 00:03:43,120 Yeah, it's been listen. 75 00:03:43,120 --> 00:03:46,440 It's been a weird year. 76 00:03:46,440 --> 00:03:51,320 A lot of things for me for for people. 77 00:03:51,320 --> 00:03:56,400 It's a cycle is a weird because I mean, I had like this whole, you know, I don't know, 78 00:03:56,400 --> 00:03:57,960 transformation journey, whatever. 79 00:03:57,960 --> 00:03:59,320 I was feeling really good. 80 00:03:59,320 --> 00:04:02,280 I knew you hit me maintenance mode. 81 00:04:02,280 --> 00:04:03,960 Yeah, I think that's probably what it was. 82 00:04:03,960 --> 00:04:08,560 But it was like, you know, I woke up probably it was like a good start of the year and then 83 00:04:08,560 --> 00:04:10,200 sometime around June. 84 00:04:10,200 --> 00:04:19,200 I don't know, I woke up and my brain was like, listen, actually, you're a piece of shit. 85 00:04:19,200 --> 00:04:21,960 Who doesn't deserve to feel good about anything? 86 00:04:21,960 --> 00:04:25,800 Oh, you're doing horribly in every aspect of your life. 87 00:04:25,800 --> 00:04:27,160 You're a horrible mother. 88 00:04:27,160 --> 00:04:29,040 You're a horrible friend. 89 00:04:29,040 --> 00:04:31,160 You shouldn't be working out because what's the point? 90 00:04:31,160 --> 00:04:33,000 And I was like, dang brain. 91 00:04:33,000 --> 00:04:34,000 You're right. 92 00:04:34,000 --> 00:04:35,000 Maybe I just shouldn't. 93 00:04:35,000 --> 00:04:38,520 Why we got to do this right now. 94 00:04:38,520 --> 00:04:42,680 So it was a rough summer and that happened in the summer. 95 00:04:42,680 --> 00:04:48,520 I feel like a lot of times those will happen with like winter or like seasonal blues. 96 00:04:48,520 --> 00:04:51,320 It was really weird and it was just like it hit me hard. 97 00:04:51,320 --> 00:04:56,080 I went, you know, me and my mental health went a couple of rounds this year and I took 98 00:04:56,080 --> 00:04:59,280 a couple of hits and I'm fine. 99 00:04:59,280 --> 00:05:00,280 Punched me back out. 100 00:05:00,280 --> 00:05:02,800 Did you hop back on the twisted T-Band wagon? 101 00:05:02,800 --> 00:05:07,920 Well, I mean, a little bit. 102 00:05:07,920 --> 00:05:11,840 I more so than like I like because I started the year off. 103 00:05:11,840 --> 00:05:16,360 I was like, I'm not drinking this year unless like, you know, it's like an event or whatever. 104 00:05:16,360 --> 00:05:17,560 But I don't know. 105 00:05:17,560 --> 00:05:23,200 I wouldn't say I like I wasn't not like drinking on weeknights or drinking like for no reason 106 00:05:23,200 --> 00:05:24,200 necessarily. 107 00:05:24,200 --> 00:05:27,000 You really didn't have a habit of drinking on weeknights even before, was it? 108 00:05:27,000 --> 00:05:29,120 I mean, it's like binging on the weekends. 109 00:05:29,120 --> 00:05:30,520 Yeah, kind of. 110 00:05:30,520 --> 00:05:35,280 I think there were probably spurts there where probably some weekday drinking, weeknight 111 00:05:35,280 --> 00:05:37,520 drinking, but also a long time ago. 112 00:05:37,520 --> 00:05:39,920 No, I mean, I wouldn't say I went back to that, but I did. 113 00:05:39,920 --> 00:05:47,480 I have consumed more than I planned on back in, you know, the new year. 114 00:05:47,480 --> 00:05:49,680 So yeah, it's just been a weird year. 115 00:05:49,680 --> 00:05:51,720 But here's what I will say. 116 00:05:51,720 --> 00:05:56,400 I had the tools in place to know how to like come back from that. 117 00:05:56,400 --> 00:05:58,120 I never had to start back from zero. 118 00:05:58,120 --> 00:06:01,360 I never had to like relearn how to do everything. 119 00:06:01,360 --> 00:06:07,080 I already knew what I needed to be doing and whether I did that or not, it wasn't like 120 00:06:07,080 --> 00:06:11,160 I have to I have to figure it all out again. 121 00:06:11,160 --> 00:06:13,320 So you know, I took some breaks here and there. 122 00:06:13,320 --> 00:06:18,440 I think like June, I don't think I picked up a weight in June at all. 123 00:06:18,440 --> 00:06:19,440 Just fine. 124 00:06:19,440 --> 00:06:21,160 But I was able to get back to it. 125 00:06:21,160 --> 00:06:23,320 So no, I'm not like lifting hard. 126 00:06:23,320 --> 00:06:30,800 I wouldn't say I'm like making, you know, huge strides in the workout space. 127 00:06:30,800 --> 00:06:35,960 We are right now we're working out outside and the mornings out in our like we have a 128 00:06:35,960 --> 00:06:41,160 Quants it shop and we moved all the gym equipment out there except for the treadmill. 129 00:06:41,160 --> 00:06:43,160 And so we've been working out out there. 130 00:06:43,160 --> 00:06:44,400 It's starting to get cold. 131 00:06:44,400 --> 00:06:47,200 So we'll see how long the mornings have that last. 132 00:06:47,200 --> 00:06:49,680 Yeah, but I don't know. 133 00:06:49,680 --> 00:06:50,680 It was kind of nice. 134 00:06:50,680 --> 00:06:52,360 It was nice to get like a change of scenery. 135 00:06:52,360 --> 00:06:53,360 Kind of. 136 00:06:53,360 --> 00:06:54,840 So it's been good. 137 00:06:54,840 --> 00:06:57,560 I aim for three days a week. 138 00:06:57,560 --> 00:06:59,640 You get there. 139 00:06:59,640 --> 00:07:00,640 I aim for it. 140 00:07:00,640 --> 00:07:02,640 I know I taught that part. 141 00:07:02,640 --> 00:07:03,640 Words matter. 142 00:07:03,640 --> 00:07:08,400 I mean, you're better at it than I am at this point. 143 00:07:08,400 --> 00:07:13,160 I mean, I went through a spurt where I started getting a few in a week and I was like, OK, 144 00:07:13,160 --> 00:07:14,160 this is great. 145 00:07:14,160 --> 00:07:15,160 This is the beginning. 146 00:07:15,160 --> 00:07:17,720 And then, oh, kind of Peter did all of a sudden. 147 00:07:17,720 --> 00:07:21,880 I got heads deep in trying to like, yeah, study for the certification. 148 00:07:21,880 --> 00:07:27,680 And I just I was like, I need to use this time to just binge through all this information 149 00:07:27,680 --> 00:07:29,640 and get freshened up past my test. 150 00:07:29,640 --> 00:07:31,040 So it's just like, I don't know. 151 00:07:31,040 --> 00:07:34,360 I don't want to be that person that's like, oh, there's not enough hours in the day. 152 00:07:34,360 --> 00:07:36,720 But it was just like it wasn't like a day issue. 153 00:07:36,720 --> 00:07:37,880 It was just like I did. 154 00:07:37,880 --> 00:07:42,000 I had I home school my kids and I, you know, I'm a stay at home mom. 155 00:07:42,000 --> 00:07:46,260 And then we have the podcast stuff going on and I do all the social media and I have I'm 156 00:07:46,260 --> 00:07:48,400 trying to like plan curriculum for my kids. 157 00:07:48,400 --> 00:07:53,320 And it's just like I know people have a lot more shit going on. 158 00:07:53,320 --> 00:07:58,680 But still, it was like, yeah, everything kind of once I think I hit the point where I realized 159 00:07:58,680 --> 00:08:03,640 I had to start planning for a new year of school and what a big task that was going 160 00:08:03,640 --> 00:08:04,640 to be. 161 00:08:04,640 --> 00:08:07,560 I think I just kind of like shut down and couldn't. 162 00:08:07,560 --> 00:08:12,520 And that's my problem is that I when things start feeling too big, I just like it paralyze. 163 00:08:12,520 --> 00:08:18,840 I'm like, I can't do any of it instead of just doing, you know, doing what you can. 164 00:08:18,840 --> 00:08:20,440 I'm like, well, I just can't do any of it. 165 00:08:20,440 --> 00:08:21,440 Right. 166 00:08:21,440 --> 00:08:22,840 So it's kind of where I've been. 167 00:08:22,840 --> 00:08:23,840 It's fine. 168 00:08:23,840 --> 00:08:24,840 I'm fine. 169 00:08:24,840 --> 00:08:25,840 What are you fine? 170 00:08:25,840 --> 00:08:28,600 One of your toxic traits probably would the number one. 171 00:08:28,600 --> 00:08:30,160 qualify as a toxic trait. 172 00:08:30,160 --> 00:08:31,160 Probably. 173 00:08:31,160 --> 00:08:35,120 That's like productivity paralysis or something where it's just like if I can't do everything 174 00:08:35,120 --> 00:08:39,120 perfectly, then I'm not going to do anything at all. 175 00:08:39,120 --> 00:08:41,760 And then you feel like a piece of shit because you're not doing anything. 176 00:08:41,760 --> 00:08:43,760 Well, something would be better than nothing. 177 00:08:43,760 --> 00:08:46,120 And then you go through all those cliches. 178 00:08:46,120 --> 00:08:51,080 Well, you know, that is obviously probably the most important part is like finding some 179 00:08:51,080 --> 00:08:53,240 sort of routine and pattern. 180 00:08:53,240 --> 00:08:59,520 Even if it's just five minutes a day, but it starts there and you can slowly build from 181 00:08:59,520 --> 00:09:00,520 that. 182 00:09:00,520 --> 00:09:07,120 But it does make a difference just carving out that time or being being mindful of scheduling 183 00:09:07,120 --> 00:09:11,880 that time for yourself, whether that's early in the morning or midday or whatever it can 184 00:09:11,880 --> 00:09:12,880 be. 185 00:09:12,880 --> 00:09:17,260 So, you know, first of all, you got to you got to plan your schedule a little bit. 186 00:09:17,260 --> 00:09:20,960 You really can't just I mean, that's like adulting one on one. 187 00:09:20,960 --> 00:09:21,960 Right. 188 00:09:21,960 --> 00:09:26,280 Turns out turns out you kind of have to be organized and have somewhat of a one thing. 189 00:09:26,280 --> 00:09:33,120 Well, a couple of things I would not let go was I have a very meticulous sleep schedule 190 00:09:33,120 --> 00:09:35,880 and I have not battled with that in a long time. 191 00:09:35,880 --> 00:09:36,980 We go to bed at nine. 192 00:09:36,980 --> 00:09:40,280 We wake up at five no matter what. 193 00:09:40,280 --> 00:09:42,360 So I've always still had that. 194 00:09:42,360 --> 00:09:47,760 And so and then if I if I'm not going to do a workout in the morning for whatever reason, 195 00:09:47,760 --> 00:09:49,920 I get on the treadmill for 30 minutes. 196 00:09:49,920 --> 00:09:52,840 Like that's like bare minimum. 197 00:09:52,840 --> 00:09:54,920 Basically like I didn't do anything today. 198 00:09:54,920 --> 00:09:57,640 But from two years ago, that is a solid foundation. 199 00:09:57,640 --> 00:09:59,480 And you didn't even have back then. 200 00:09:59,480 --> 00:10:01,800 So to know that, OK, you're right. 201 00:10:01,800 --> 00:10:04,120 I did that back to zero. 202 00:10:04,120 --> 00:10:06,400 You at least did those two things for yourself. 203 00:10:06,400 --> 00:10:09,800 And that makes a big difference because can you imagine how much that would have compounded 204 00:10:09,800 --> 00:10:15,000 if you would have started saying missing an extra hour to sleep every single night because 205 00:10:15,000 --> 00:10:19,880 you stayed up and watched that extra show or was it or stayed up and then slept in and 206 00:10:19,880 --> 00:10:24,760 until nine and I'm getting up when my kids are getting up like that was I that was a 207 00:10:24,760 --> 00:10:25,760 nightmare. 208 00:10:25,760 --> 00:10:28,000 I didn't have no interest in going back to that. 209 00:10:28,000 --> 00:10:31,760 That is a definitely another adulting thing that I feel like you kind of at some point 210 00:10:31,760 --> 00:10:36,800 have to put on your big girl, big boy panties and be like, I need to protect my schedule. 211 00:10:36,800 --> 00:10:39,000 I thought we talked about not using the word panties. 212 00:10:39,000 --> 00:10:41,320 That was pantry, wasn't it? 213 00:10:41,320 --> 00:10:44,320 Well, because of pain. 214 00:10:44,320 --> 00:10:51,040 OK, so with that, we're going to take just a quick little ad break. 215 00:10:51,040 --> 00:10:55,560 So Kaylee, what if I told you you could finally have me but not have to pay for me? 216 00:10:55,560 --> 00:10:57,760 Did you finally start an OnlyFans account? 217 00:10:57,760 --> 00:10:59,840 No, that you have to pay for. 218 00:10:59,840 --> 00:11:05,400 Oh, what I'm talking about is free access to all my curriculum, online modules and ebooks 219 00:11:05,400 --> 00:11:06,400 on sarahsutherlandfitness.com. 220 00:11:06,400 --> 00:11:07,400 Wow. 221 00:11:07,400 --> 00:11:12,760 You just go to the website in the top right, click, log in, create an account. 222 00:11:12,760 --> 00:11:16,760 You will get access to all of the content that I use in my coaching programs for free. 223 00:11:16,760 --> 00:11:18,760 Is that available for us guys too? 224 00:11:18,760 --> 00:11:19,760 Yeah, absolutely. 225 00:11:19,760 --> 00:11:22,920 Allen, you go ahead and you log in to create your account. 226 00:11:22,920 --> 00:11:28,320 And as long as you create your access before December 31st, you have lifetime access to 227 00:11:28,320 --> 00:11:30,600 all the content that I use in my coaching program. 228 00:11:30,600 --> 00:11:32,080 So are you going to go online? 229 00:11:32,080 --> 00:11:34,600 I'm going right now. 230 00:11:34,600 --> 00:11:37,320 And log in sarahsutherlandfitness.com. 231 00:11:37,320 --> 00:11:39,520 Click log in, create an account today. 232 00:11:39,520 --> 00:11:42,600 All right, we're back. 233 00:11:42,600 --> 00:11:46,080 So the theme of season five so far is like all like Kaylee's trigger words. 234 00:11:46,080 --> 00:11:50,120 And at this point we have quite a big list and this is only episode three. 235 00:11:50,120 --> 00:11:51,120 That's a different trigger word. 236 00:11:51,120 --> 00:11:52,480 That's not a trigger word like that. 237 00:11:52,480 --> 00:11:54,480 That's like, it just like makes me uncomfortable. 238 00:11:54,480 --> 00:11:55,480 Like a cringy. 239 00:11:55,480 --> 00:11:56,480 Oh, okay. 240 00:11:56,480 --> 00:11:57,480 Like moist. 241 00:11:57,480 --> 00:11:59,240 Yeah, they just drive people nuts. 242 00:11:59,240 --> 00:12:04,440 I don't mind the word moist, but I don't like the word panties. 243 00:12:04,440 --> 00:12:06,600 So what would you prefer that they're called? 244 00:12:06,600 --> 00:12:07,600 Like underbunders. 245 00:12:07,600 --> 00:12:12,040 Now you have an underwear? 246 00:12:12,040 --> 00:12:16,160 Like gib dibs. 247 00:12:16,160 --> 00:12:17,160 Okay. 248 00:12:17,160 --> 00:12:18,160 All right. 249 00:12:18,160 --> 00:12:27,000 So no, no under under wonder underdunners under wonder. 250 00:12:27,000 --> 00:12:30,720 What'd you say? 251 00:12:30,720 --> 00:12:31,720 Underdunners? 252 00:12:31,720 --> 00:12:42,480 It was underbunders. 253 00:12:42,480 --> 00:12:45,240 What? 254 00:12:45,240 --> 00:12:53,480 Underwear, there's no bees. 255 00:12:53,480 --> 00:13:00,280 You like enter under under under under wonder. 256 00:13:00,280 --> 00:13:06,960 You could call them under wonders if you want to. 257 00:13:06,960 --> 00:13:15,320 While we're making up words, we can call them whatever we want. 258 00:13:15,320 --> 00:13:16,320 Just not panties. 259 00:13:16,320 --> 00:13:17,320 That's all I ask. 260 00:13:17,320 --> 00:13:18,320 Is that so hard? 261 00:13:18,320 --> 00:13:19,320 Gib dibs, underbunders, chonies. 262 00:13:19,320 --> 00:13:20,320 What? 263 00:13:20,320 --> 00:13:21,320 Whoa, that's not all the same thing, is it? 264 00:13:21,320 --> 00:13:30,520 You can call them chonies. 265 00:13:30,520 --> 00:13:38,840 How would you spell that? 266 00:13:38,840 --> 00:13:39,840 S-H-O. 267 00:13:39,840 --> 00:13:40,840 Oh, choni? 268 00:13:40,840 --> 00:13:41,840 I think he said choni. 269 00:13:41,840 --> 00:13:42,840 Chonies. 270 00:13:42,840 --> 00:13:43,840 Okay. 271 00:13:43,840 --> 00:13:48,840 But it starts with an S. 272 00:13:48,840 --> 00:13:52,360 I don't know. 273 00:13:52,360 --> 00:13:58,520 It's like I'm being really put on the spot here. 274 00:13:58,520 --> 00:14:00,520 All I asked was that you don't say panties. 275 00:14:00,520 --> 00:14:05,200 Just, well, I was curious that if you don't use that word, like what word are you going 276 00:14:05,200 --> 00:14:06,200 to use? 277 00:14:06,200 --> 00:14:09,880 Like, but when tell one of my kids to go put on your underbunders or under what? 278 00:14:09,880 --> 00:14:10,880 I would say underbunders. 279 00:14:10,880 --> 00:14:11,880 Oh, undies. 280 00:14:11,880 --> 00:14:12,880 Undies. 281 00:14:12,880 --> 00:14:13,880 Okay. 282 00:14:13,880 --> 00:14:14,880 I might say undies. 283 00:14:14,880 --> 00:14:15,880 I like underbunders. 284 00:14:15,880 --> 00:14:16,880 That's what I've heard before. 285 00:14:16,880 --> 00:14:17,880 Underbunders. 286 00:14:17,880 --> 00:14:18,880 Huh? 287 00:14:18,880 --> 00:14:21,240 I just had never heard those words before. 288 00:14:21,240 --> 00:14:22,240 Gibbibs, gibbies, chonies. 289 00:14:22,240 --> 00:14:25,240 The chonies one throws me off. 290 00:14:25,240 --> 00:14:27,320 I don't really know how to respond to that. 291 00:14:27,320 --> 00:14:28,800 Alan, you want to weigh in? 292 00:14:28,800 --> 00:14:30,640 No, he really doesn't. 293 00:14:30,640 --> 00:14:32,520 I'm weightless right now. 294 00:14:32,520 --> 00:14:37,720 What do you call unders? 295 00:14:37,720 --> 00:14:39,040 Boxers or briefs or? 296 00:14:39,040 --> 00:14:41,040 Neither because I wear none. 297 00:14:41,040 --> 00:14:43,000 Oh no! 298 00:14:43,000 --> 00:14:45,000 Whitey tighties. 299 00:14:45,000 --> 00:14:46,480 Oh, whitey tighties. 300 00:14:46,480 --> 00:14:47,480 Yeah. 301 00:14:47,480 --> 00:14:48,480 Boxers, briefs. 302 00:14:48,480 --> 00:14:50,320 I mean those are like the guy versions, I think. 303 00:14:50,320 --> 00:14:55,640 I just had not heard this like all the different vocabulary for the female version. 304 00:14:55,640 --> 00:15:00,360 What do you, when you tell your kids to go put on their undergarments, what do you say? 305 00:15:00,360 --> 00:15:01,360 You say undergarments? 306 00:15:01,360 --> 00:15:02,360 Undergarments? 307 00:15:02,360 --> 00:15:03,360 Panties? 308 00:15:03,360 --> 00:15:04,360 You say panties? 309 00:15:04,360 --> 00:15:05,360 The girls? 310 00:15:05,360 --> 00:15:06,360 Yeah, I think so. 311 00:15:06,360 --> 00:15:07,360 Oh. 312 00:15:07,360 --> 00:15:08,360 Underwear? 313 00:15:08,360 --> 00:15:09,360 I think maybe underwear. 314 00:15:09,360 --> 00:15:10,360 Underwear. 315 00:15:10,360 --> 00:15:11,360 There we go. 316 00:15:11,360 --> 00:15:12,360 Underwear. 317 00:15:12,360 --> 00:15:13,360 We took the long way. 318 00:15:13,360 --> 00:15:14,360 We can call it underwear. 319 00:15:14,360 --> 00:15:17,080 We can just settle on that one. 320 00:15:17,080 --> 00:15:18,080 Okay. 321 00:15:18,080 --> 00:15:19,480 It's all encompassing term now. 322 00:15:19,480 --> 00:15:21,840 What's this episode about? 323 00:15:21,840 --> 00:15:24,840 Workout structure. 324 00:15:24,840 --> 00:15:30,440 Oh my gosh. 325 00:15:30,440 --> 00:15:31,440 Okay. 326 00:15:31,440 --> 00:15:35,760 So I was just kind of revisiting what our current schedules look like. 327 00:15:35,760 --> 00:15:40,960 And so if we wanted to talk about a little bit more detail of what a workout structure 328 00:15:40,960 --> 00:15:41,960 should look like. 329 00:15:41,960 --> 00:15:44,280 So we're talking about the actual workout. 330 00:15:44,280 --> 00:15:48,120 Say you want to get into a more consistent workout routine. 331 00:15:48,120 --> 00:15:49,120 Yeah. 332 00:15:49,120 --> 00:15:50,120 What should that look like? 333 00:15:50,120 --> 00:15:52,520 I mean, obviously there's a lot of free resources out there. 334 00:15:52,520 --> 00:15:57,920 You can go and find a lot of different things, but it's also good to kind of get a general 335 00:15:57,920 --> 00:16:00,440 understanding of what a good workout structure looks like. 336 00:16:00,440 --> 00:16:02,280 Cause there's also a lot of garbage out there. 337 00:16:02,280 --> 00:16:03,280 Yeah. 338 00:16:03,280 --> 00:16:07,120 And so, you know, the most, you kind of actually referred to some of the major movement patterns 339 00:16:07,120 --> 00:16:08,120 already, right? 340 00:16:08,120 --> 00:16:11,880 So you want to have something that's a squat, a hinge, the push, the pull, and then some 341 00:16:11,880 --> 00:16:12,880 core work. 342 00:16:12,880 --> 00:16:13,880 Yeah. 343 00:16:13,880 --> 00:16:20,560 And I'll also add, I really do feel like some good mobility work. 344 00:16:20,560 --> 00:16:22,280 I know, but it's not stretching. 345 00:16:22,280 --> 00:16:26,960 Like everyone pictures static stretching and it's not that it's not like the isometric 346 00:16:26,960 --> 00:16:27,960 hold. 347 00:16:27,960 --> 00:16:32,080 It's not, you know, all of that stuff that we remember from like the nineties and early 348 00:16:32,080 --> 00:16:33,260 two thousands. 349 00:16:33,260 --> 00:16:37,280 It's just getting your body to move the way it's meant to move. 350 00:16:37,280 --> 00:16:41,080 But because of our current lifestyles that were so sedentary, we sit so much, like everything's 351 00:16:41,080 --> 00:16:42,080 just getting locked up. 352 00:16:42,080 --> 00:16:47,000 My husband has been working on that a lot of the mobility and he just really, he's, 353 00:16:47,000 --> 00:16:48,880 you know, he's an office guy, right? 354 00:16:48,880 --> 00:16:50,320 You know, he's almost 40 years old. 355 00:16:50,320 --> 00:16:55,200 He realized like how stiff he is and how sedentary, like if you're behind the computer working 356 00:16:55,200 --> 00:16:58,960 and how you don't, again, unless you start watching how many steps you take with like 357 00:16:58,960 --> 00:17:03,400 a pedometer watching, you know, if you've got a watch or your phone, if you're tracking 358 00:17:03,400 --> 00:17:06,660 steps, you don't realize how little you're moving during the day. 359 00:17:06,660 --> 00:17:10,760 If you're in an office, you don't pay attention to then how much you're sitting, how tight 360 00:17:10,760 --> 00:17:11,760 your hips are getting. 361 00:17:11,760 --> 00:17:14,400 You know, if you have lower back pain, it might not actually be your back. 362 00:17:14,400 --> 00:17:16,880 It might be stemming from your hips are all locked up. 363 00:17:16,880 --> 00:17:21,720 And so we did have an episode that we talked to Mandy about all of her mobility stuff. 364 00:17:21,720 --> 00:17:25,040 And I did actually buy her program and I've been going through it and like she's got great 365 00:17:25,040 --> 00:17:26,040 stuff. 366 00:17:26,040 --> 00:17:27,040 It's only like nine minutes. 367 00:17:27,040 --> 00:17:30,240 You get a pick from a library and there's a bunch of different choices, but just kind 368 00:17:30,240 --> 00:17:35,400 of like general movement of getting yourself like open and moving a little bit. 369 00:17:35,400 --> 00:17:37,240 It makes a huge difference. 370 00:17:37,240 --> 00:17:42,900 So I would definitely add in to that mix, understanding your big loaded movement patterns, 371 00:17:42,900 --> 00:17:45,560 but then mobility. 372 00:17:45,560 --> 00:17:51,120 And if you don't have stability to in your core, your joints, you're also not going to 373 00:17:51,120 --> 00:17:52,920 move well over time either. 374 00:17:52,920 --> 00:17:57,400 And so some of those things can kind of layer and you can do them simultaneously, but some 375 00:17:57,400 --> 00:18:02,320 things need to have dedicated effort, you know? 376 00:18:02,320 --> 00:18:07,540 So if it's me, I think I've talked for about three days a week, full body. 377 00:18:07,540 --> 00:18:11,320 If you can't get in three days a week, if you could at least start with two. 378 00:18:11,320 --> 00:18:18,920 And even if you're doing say two sets of eight to 10 reps or eight to 12 reps, that's a great 379 00:18:18,920 --> 00:18:19,920 start. 380 00:18:19,920 --> 00:18:24,080 And then as you get in the habit of it, then you can maybe slowly add in like that third 381 00:18:24,080 --> 00:18:25,080 set. 382 00:18:25,080 --> 00:18:26,080 Right. 383 00:18:26,080 --> 00:18:27,080 And you don't have to get crazy with your exercises. 384 00:18:27,080 --> 00:18:32,200 You could literally do just like a back squat with wherever you're currently at, whether 385 00:18:32,200 --> 00:18:34,640 it's a body weight squat, it could be a bench squat. 386 00:18:34,640 --> 00:18:37,660 You could actually live with a barbell or dumbbells. 387 00:18:37,660 --> 00:18:46,600 And then if you do any kind of dead lifting, Google, Google videos about a proper hip hash 388 00:18:46,600 --> 00:18:49,760 because it's easy to not do right. 389 00:18:49,760 --> 00:18:51,160 It's just easy to squat. 390 00:18:51,160 --> 00:18:52,160 Yeah. 391 00:18:52,160 --> 00:18:56,200 Again, like if your, if your first joint that's moving when you're trying to deadlift is your 392 00:18:56,200 --> 00:18:57,200 knees. 393 00:18:57,200 --> 00:18:58,200 Yeah. 394 00:18:58,200 --> 00:18:59,200 It's bad news. 395 00:18:59,200 --> 00:19:00,200 Yeah. 396 00:19:00,200 --> 00:19:01,680 That's not the point of that particular movement. 397 00:19:01,680 --> 00:19:03,720 It's supposed to be like sticking your butt out. 398 00:19:03,720 --> 00:19:04,720 Right? 399 00:19:04,720 --> 00:19:05,720 Yeah. 400 00:19:05,720 --> 00:19:06,720 Yeah. 401 00:19:06,720 --> 00:19:08,120 And we all kind of sit, right? 402 00:19:08,120 --> 00:19:11,200 And so we sit and we tuck our hips kind of under us. 403 00:19:11,200 --> 00:19:13,080 Like we don't sit up in chairs correctly either. 404 00:19:13,080 --> 00:19:17,540 I never should definitely be like up and straight back and all the things. 405 00:19:17,540 --> 00:19:19,960 And so it's like, we're already slouching. 406 00:19:19,960 --> 00:19:21,680 So our hips are kind of like rotating under us. 407 00:19:21,680 --> 00:19:27,080 And so unless we, you get used to it, you will feel like you're sticking your butt out. 408 00:19:27,080 --> 00:19:28,080 Yeah. 409 00:19:28,080 --> 00:19:30,760 But I would say to look at you from a distance, I'd be like, no, you're actually just standing 410 00:19:30,760 --> 00:19:37,240 up straight, but it's the difference in our own reality based on how our hips are because 411 00:19:37,240 --> 00:19:38,240 of how much we're sitting. 412 00:19:38,240 --> 00:19:39,240 Does that make sense? 413 00:19:39,240 --> 00:19:41,360 No, but I appreciate it. 414 00:19:41,360 --> 00:19:42,360 All right. 415 00:19:42,360 --> 00:19:43,360 Well, I'm going to try. 416 00:19:43,360 --> 00:19:44,760 You want me to try to like show you? 417 00:19:44,760 --> 00:19:45,760 Yeah. 418 00:19:45,760 --> 00:19:46,760 Okay. 419 00:19:46,760 --> 00:19:48,400 So as you're sitting in chairs and you're like sitting like this, like, I feel like this 420 00:19:48,400 --> 00:19:50,240 is a pretty common posture, right? 421 00:19:50,240 --> 00:19:54,600 When you've got somebody kind of sitting, all of us are sitting about the same, right? 422 00:19:54,600 --> 00:19:59,000 Your hips are rotating kind of more up, right? 423 00:19:59,000 --> 00:20:00,160 Forward. 424 00:20:00,160 --> 00:20:05,240 So then when I stand up, I'm going to try to do this with the video or with the microphone 425 00:20:05,240 --> 00:20:06,240 still. 426 00:20:06,240 --> 00:20:08,800 You know, my hips are kind of like rotated under because that's how I was. 427 00:20:08,800 --> 00:20:09,800 Right. 428 00:20:09,800 --> 00:20:10,800 Right. 429 00:20:10,800 --> 00:20:11,800 Okay. 430 00:20:11,800 --> 00:20:16,040 Now, if I tried to hip hinge correctly and you're going to stand up straight, like this 431 00:20:16,040 --> 00:20:18,600 would probably feel like my butt is like really far. 432 00:20:18,600 --> 00:20:19,600 And it's really not. 433 00:20:19,600 --> 00:20:23,640 All of a sudden you're just like, oh no, you're actually like standing upright instead of 434 00:20:23,640 --> 00:20:25,620 having it curled under you. 435 00:20:25,620 --> 00:20:29,600 So then if I was to go stand up against a wall, like one of my favorite drills is to 436 00:20:29,600 --> 00:20:35,440 stand with your heels both against the wall and then do one actual physical foot length 437 00:20:35,440 --> 00:20:37,400 of your own foot. 438 00:20:37,400 --> 00:20:39,440 Put your next foot in toe to heel. 439 00:20:39,440 --> 00:20:40,440 Right. 440 00:20:40,440 --> 00:20:46,520 And so you're like one step, one foot length away from the wall. 441 00:20:46,520 --> 00:20:49,720 And then try, you got to push your hips back. 442 00:20:49,720 --> 00:20:50,720 Right. 443 00:20:50,720 --> 00:20:52,880 Like don't bend your knees and go down. 444 00:20:52,880 --> 00:20:57,160 Take your butt, like you're using it to shut the car door and you're pushing that force 445 00:20:57,160 --> 00:20:59,480 back against you. 446 00:20:59,480 --> 00:21:00,480 That's the hip hinge. 447 00:21:00,480 --> 00:21:01,480 Okay. 448 00:21:01,480 --> 00:21:02,480 And that's the foundation of it. 449 00:21:02,480 --> 00:21:03,480 Right. 450 00:21:03,480 --> 00:21:06,440 And there's some other things you got to pay attention to, but you want to do that because 451 00:21:06,440 --> 00:21:08,920 if you're bending your knees, you're squatting more. 452 00:21:08,920 --> 00:21:09,920 Yeah. 453 00:21:09,920 --> 00:21:14,840 If you're squatting more, then you're putting more emphasis on the front of your legs, which 454 00:21:14,840 --> 00:21:17,520 increases imbalances between the front and the back. 455 00:21:17,520 --> 00:21:22,640 And your knee stability is not right because you're not equally strong everywhere. 456 00:21:22,640 --> 00:21:23,640 Yeah. 457 00:21:23,640 --> 00:21:24,640 Right. 458 00:21:24,640 --> 00:21:25,640 Right. 459 00:21:25,640 --> 00:21:28,960 I think it's maybe time for a little quick ad break. 460 00:21:28,960 --> 00:21:33,400 For more content, follow us on TikTok at nacho fitness coach. 461 00:21:33,400 --> 00:21:34,400 Okay. 462 00:21:34,400 --> 00:21:36,680 We're back. 463 00:21:36,680 --> 00:21:38,840 And then we want to push and we want to pull. 464 00:21:38,840 --> 00:21:42,460 So think pushups is an easy one, right? 465 00:21:42,460 --> 00:21:44,760 To get going with, because you get your chest. 466 00:21:44,760 --> 00:21:49,500 And then I don't like to start with pull ups because especially for women, like pull ups 467 00:21:49,500 --> 00:21:51,920 are just really hard for most of us. 468 00:21:51,920 --> 00:21:52,920 Do one the other day. 469 00:21:52,920 --> 00:21:53,920 How'd it go? 470 00:21:53,920 --> 00:21:54,920 I didn't. 471 00:21:54,920 --> 00:21:55,920 I didn't. 472 00:21:55,920 --> 00:21:56,920 Do it. 473 00:21:56,920 --> 00:21:57,920 Do it. 474 00:21:57,920 --> 00:21:58,920 No. 475 00:21:58,920 --> 00:21:59,920 I didn't. 476 00:21:59,920 --> 00:22:03,960 Is it easier to go like, what's a pull up? 477 00:22:03,960 --> 00:22:06,000 Is it hands facing in? 478 00:22:06,000 --> 00:22:08,160 A pull up is technically hands away. 479 00:22:08,160 --> 00:22:09,160 Hands away. 480 00:22:09,160 --> 00:22:10,160 A chin up. 481 00:22:10,160 --> 00:22:11,160 Okay. 482 00:22:11,160 --> 00:22:13,840 I don't remember what I did, but whatever it was, I couldn't do it. 483 00:22:13,840 --> 00:22:17,080 And so sometimes it just kind of depends on like what feels more comfortable. 484 00:22:17,080 --> 00:22:21,720 But for a pull up, I mean, you want to do something that your back muscles primarily. 485 00:22:21,720 --> 00:22:22,720 Yeah. 486 00:22:22,720 --> 00:22:27,040 Because then you want your front and your back to be even too for your upper body. 487 00:22:27,040 --> 00:22:30,800 And I don't know, I just kind of feel like pull ups are hard for most people. 488 00:22:30,800 --> 00:22:32,240 They're hard. 489 00:22:32,240 --> 00:22:37,000 So you could press something above your head instead, like dumbbells or a barbell, like 490 00:22:37,000 --> 00:22:38,000 up. 491 00:22:38,000 --> 00:22:41,640 But a lot of times people will push that in front of them instead of like straight up 492 00:22:41,640 --> 00:22:46,560 because they don't have the shoulder mobility or their chest is tight to go above head like 493 00:22:46,560 --> 00:22:47,560 that. 494 00:22:47,560 --> 00:22:52,440 So what you can do to get started to build strength for a pull up is just to do holds. 495 00:22:52,440 --> 00:22:57,320 Like get yourself up really super high and then just try to hold at the bar and then 496 00:22:57,320 --> 00:23:00,800 like slowly let yourself come down and then try to go up again. 497 00:23:00,800 --> 00:23:04,400 And that's actually a really good starting point then for your back versus feeling like 498 00:23:04,400 --> 00:23:08,480 you're just failing with the whole pull up situation. 499 00:23:08,480 --> 00:23:11,280 Core is not abdominal work at all. 500 00:23:11,280 --> 00:23:12,280 I do not. 501 00:23:12,280 --> 00:23:13,280 Yeah. 502 00:23:13,280 --> 00:23:14,280 I know you need abdominal work. 503 00:23:14,280 --> 00:23:19,240 It's not, I mean, it's not good for especially women that have had babies. 504 00:23:19,240 --> 00:23:23,000 If we're not paying attention, we do quote unquote abs, all we're going to do is keep 505 00:23:23,000 --> 00:23:24,920 pushing our abdominal wall out further. 506 00:23:24,920 --> 00:23:28,440 Like you've got to pick exercises that help kind of pull that. 507 00:23:28,440 --> 00:23:32,220 What are those in anything that's rotating your hips now back up the other way. 508 00:23:32,220 --> 00:23:36,720 So one that I really actually like is if you're laying flat on your back and you say you 509 00:23:36,720 --> 00:23:41,360 pike your feet up towards like the ceiling, but keep your legs straight together and then 510 00:23:41,360 --> 00:23:43,040 try to kick a ceiling tile out. 511 00:23:43,040 --> 00:23:47,160 So you're raising your hips up off the ground and trying to push your legs up. 512 00:23:47,160 --> 00:23:48,520 That makes sense. 513 00:23:48,520 --> 00:23:49,520 Now could you show me? 514 00:23:49,520 --> 00:23:50,520 Oh my gosh. 515 00:23:50,520 --> 00:23:51,520 Okay. 516 00:23:51,520 --> 00:23:52,520 Of course. 517 00:23:52,520 --> 00:23:53,520 Well, how did I not know that this was coming? 518 00:23:53,520 --> 00:23:54,520 Right. 519 00:23:54,520 --> 00:23:55,520 So, okay, here we go. 520 00:23:55,520 --> 00:23:56,520 All right. 521 00:23:56,520 --> 00:23:57,520 So see I'm on my back. 522 00:23:57,520 --> 00:23:58,520 Yeah. 523 00:23:58,520 --> 00:23:59,520 Yeah. 524 00:23:59,520 --> 00:24:00,520 Okay. 525 00:24:00,520 --> 00:24:01,520 That part was self explanatory, right? 526 00:24:01,520 --> 00:24:06,320 And here I put the ceiling here and it's like this. 527 00:24:06,320 --> 00:24:07,320 Oh, huh. 528 00:24:07,320 --> 00:24:08,320 See? 529 00:24:08,320 --> 00:24:09,320 Yeah, I see. 530 00:24:09,320 --> 00:24:10,320 Do you want a different angle? 531 00:24:10,320 --> 00:24:11,320 Um, no, I'm good. 532 00:24:11,320 --> 00:24:12,320 I got what I wanted. 533 00:24:12,320 --> 00:24:24,080 You know, we don't have as much space as we did in the other conference rooms. 534 00:24:24,080 --> 00:24:25,600 So I'm trying to lay on the shed. 535 00:24:25,600 --> 00:24:27,400 So how many of those do you do? 536 00:24:27,400 --> 00:24:33,440 I mean, I would start with just 10 because they should be slow and controlled. 537 00:24:33,440 --> 00:24:36,680 You're not trying to use momentum. 538 00:24:36,680 --> 00:24:38,640 What about like a leg raise? 539 00:24:38,640 --> 00:24:39,640 I don't know. 540 00:24:39,640 --> 00:24:42,640 You can do that too, but you also want to make sure that if you're not, if your strength 541 00:24:42,640 --> 00:24:48,280 is not quite, or if you're building your strength, so it's, you know, got some room to keep growing. 542 00:24:48,280 --> 00:24:52,160 Sometimes if you get your heels down too far to the ground, if you feel your lower back 543 00:24:52,160 --> 00:24:54,560 coming up, you don't want that, right? 544 00:24:54,560 --> 00:25:00,080 You want to be able to make sure that lower back is staying tight to the ground. 545 00:25:00,080 --> 00:25:05,480 And so the way to fix that is just to not take your heels down so far, like straight, 546 00:25:05,480 --> 00:25:09,080 like keep them up, but then take them down to where you kind of feel that starting to 547 00:25:09,080 --> 00:25:10,480 give and then just go back up. 548 00:25:10,480 --> 00:25:12,320 But it's the same thing. 549 00:25:12,320 --> 00:25:13,320 Like you want to keep that. 550 00:25:13,320 --> 00:25:14,320 Yeah. 551 00:25:14,320 --> 00:25:16,840 Cause I do those and then I, I do sit ups. 552 00:25:16,840 --> 00:25:17,840 I don't know. 553 00:25:17,840 --> 00:25:18,840 I don't know if you get that. 554 00:25:18,840 --> 00:25:21,840 I don't love them, but you know, it's whatever. 555 00:25:21,840 --> 00:25:28,000 So you know, we have some options, but core work is not just, you know, front. 556 00:25:28,000 --> 00:25:31,920 I mean, you can do Superman's, which you know, Superman is right there on your belly and 557 00:25:31,920 --> 00:25:35,760 you're raising your hands and your feet and your heels kind of up because it's like that 558 00:25:35,760 --> 00:25:40,120 whole cylinder around your mid sections, not just your abdominal muscles. 559 00:25:40,120 --> 00:25:44,160 So you got to take all that into consideration and do a little bit of everything, but you 560 00:25:44,160 --> 00:25:47,120 don't have to come up with a brand new exercise every single time. 561 00:25:47,120 --> 00:25:52,400 No, get a list, get what you can do to squeeze into your time that you have. 562 00:25:52,400 --> 00:25:57,680 Start with two sets of every exercise and add as you go, but then track your progress. 563 00:25:57,680 --> 00:25:58,680 Yeah. 564 00:25:58,680 --> 00:26:01,520 You know, when we had a chance to talk to Daphne and season one, like, or an episode 565 00:26:01,520 --> 00:26:06,440 one for the season, she, you know, mentioned just progressive overload and what that term 566 00:26:06,440 --> 00:26:10,920 is is just finding a way to do more each time. 567 00:26:10,920 --> 00:26:15,880 And every few weeks, maybe back off a little bit just to give yourself a little bit of 568 00:26:15,880 --> 00:26:20,800 a break because you also cannot keep stressing your nervous system forever and ever and ever. 569 00:26:20,800 --> 00:26:27,440 And so, you know, there's different, you know, programming that you can follow, but do something 570 00:26:27,440 --> 00:26:30,480 for three or four weeks consistently. 571 00:26:30,480 --> 00:26:34,080 Or if you start to feel like you're not as strong anymore, then that's when you need 572 00:26:34,080 --> 00:26:39,000 to have a rest week or a week that you go lighter, but maybe still go through the motions 573 00:26:39,000 --> 00:26:41,600 like a recovery or they call them like deload weeks. 574 00:26:41,600 --> 00:26:42,600 Yeah. 575 00:26:42,600 --> 00:26:43,760 And just be able to do that. 576 00:26:43,760 --> 00:26:47,240 And so then from there, then you can ramp it back up slowly. 577 00:26:47,240 --> 00:26:56,040 But that, I mean, that's a really simple workout structure to use that you can make and create 578 00:26:56,040 --> 00:26:59,080 and you can swap out a few exercises here or there. 579 00:26:59,080 --> 00:27:02,040 But just think of those movements. 580 00:27:02,040 --> 00:27:03,640 So then I feel like I'm doing fine. 581 00:27:03,640 --> 00:27:04,640 Yeah. 582 00:27:04,640 --> 00:27:07,400 You know what you're doing at this point and you just don't have to be crazy. 583 00:27:07,400 --> 00:27:11,560 Everyone tries to get like really wild with their programming and make things over and 584 00:27:11,560 --> 00:27:14,440 I was like, it's not just simple and be consistent. 585 00:27:14,440 --> 00:27:20,440 And it's like, you know, POV you did, you know, you started doing this and now your 586 00:27:20,440 --> 00:27:21,440 waist is snatched. 587 00:27:21,440 --> 00:27:25,840 Like, you're like, no, that's not how that works. 588 00:27:25,840 --> 00:27:29,920 Some media is just one big highlight reel and it's all about the clicks. 589 00:27:29,920 --> 00:27:35,520 Like once you learn that it's just garbage, then just, you don't even try anymore and 590 00:27:35,520 --> 00:27:37,400 just do your own thing. 591 00:27:37,400 --> 00:27:38,400 That's simple. 592 00:27:38,400 --> 00:27:40,520 The simple boring plain stuff is what's going to work. 593 00:27:40,520 --> 00:27:43,360 Nobody wants to hear that, but you know, that's sorry. 594 00:27:43,360 --> 00:27:45,240 That's what we're here to tell you. 595 00:27:45,240 --> 00:27:48,960 And that's really actually all it absolutely is boring. 596 00:27:48,960 --> 00:27:50,120 So but that's what it is. 597 00:27:50,120 --> 00:27:51,120 I mean, it's just boring. 598 00:27:51,120 --> 00:27:54,560 It's consistency, consistently boring over time. 599 00:27:54,560 --> 00:27:57,760 But as long as you're showing progress and when you're not give yourself a rest week 600 00:27:57,760 --> 00:27:59,640 and then just keep going and that's it. 601 00:27:59,640 --> 00:28:00,640 That's all. 602 00:28:00,640 --> 00:28:02,320 That's all you really take. 603 00:28:02,320 --> 00:28:07,440 And then if you have a little, you know, meant to be situation like I did over the summer, 604 00:28:07,440 --> 00:28:10,760 then you know, then you focus on just a couple of things that you can still control. 605 00:28:10,760 --> 00:28:14,760 Have the those foundations you can kind of fall back on and be like, you know, I'm not 606 00:28:14,760 --> 00:28:15,760 lost. 607 00:28:15,760 --> 00:28:17,480 No, and you know what I need to be doing? 608 00:28:17,480 --> 00:28:18,480 Yeah. 609 00:28:18,480 --> 00:28:24,040 You kept those two key elements in your routine and it still helped and it made a difference. 610 00:28:24,040 --> 00:28:25,480 But that is the thing. 611 00:28:25,480 --> 00:28:26,480 Thank you. 612 00:28:26,480 --> 00:28:29,320 Also have to give yourself some grace and know that life is going to take you through 613 00:28:29,320 --> 00:28:32,320 ebbs and flows and it's OK. 614 00:28:32,320 --> 00:28:36,440 But just also try not to be like, oh, I'm just going to throw everything in and I'll 615 00:28:36,440 --> 00:28:38,160 go with the guy because that's what I've always done. 616 00:28:38,160 --> 00:28:40,800 I'm like, well, that didn't work at all. 617 00:28:40,800 --> 00:28:42,400 So just throw it all away. 618 00:28:42,400 --> 00:28:46,840 So even when it was less than perfect a few months ago, you weren't back to like, oh, 619 00:28:46,840 --> 00:28:48,800 well, I'm just going to scrap it all. 620 00:28:48,800 --> 00:28:49,800 No control. 621 00:28:49,800 --> 00:28:50,800 You can control the rest of it. 622 00:28:50,800 --> 00:28:51,800 It'll be fine. 623 00:28:51,800 --> 00:28:53,040 It'll come back again. 624 00:28:53,040 --> 00:28:54,040 So there you go. 625 00:28:54,040 --> 00:28:56,600 I know that's that's kind of just a little bit more. 626 00:28:56,600 --> 00:28:59,680 I feel like a detail about workout plan. 627 00:28:59,680 --> 00:29:04,880 But if you have any questions about your workout plan or what you're doing or exercises that 628 00:29:04,880 --> 00:29:09,520 would fit into those categories, be sure and, you know, find some of our stuff on social 629 00:29:09,520 --> 00:29:10,520 media. 630 00:29:10,520 --> 00:29:15,200 Sarah, not me, because I'm in one of us will answer. 631 00:29:15,200 --> 00:29:16,200 Probably me. 632 00:29:16,200 --> 00:29:18,200 We know the episode. 633 00:29:18,200 --> 00:29:19,200 Whatever. 634 00:29:19,200 --> 00:29:20,200 Just comment somewhere. 635 00:29:20,200 --> 00:29:22,160 You see your stuff from people. 636 00:29:22,160 --> 00:29:23,440 We don't hear from people enough. 637 00:29:23,440 --> 00:29:24,440 No. 638 00:29:24,440 --> 00:29:27,760 And just ask the question and you're happy to help and kind of put you in the right direction. 639 00:29:27,760 --> 00:29:32,800 But it really just does come down to finding schedule, making it a priority and just doing 640 00:29:32,800 --> 00:29:33,800 the work consistent. 641 00:29:33,800 --> 00:29:35,800 And from there, you're going to be golden. 642 00:29:35,800 --> 00:29:36,800 It's great. 643 00:29:36,800 --> 00:29:38,880 And your life's going to be so happy. 644 00:29:38,880 --> 00:29:39,880 So happy. 645 00:29:39,880 --> 00:29:46,000 And just don't say panties with the term we use around here is underwear. 646 00:29:46,000 --> 00:29:48,640 So now we've got that all clear. 647 00:29:48,640 --> 00:29:52,360 We're good. 648 00:29:52,360 --> 00:29:55,440 That's it. 649 00:29:55,440 --> 00:29:58,440 Appreciate you. 650 00:29:58,440 --> 00:29:59,440 Welcome. 651 00:29:59,440 --> 00:30:03,360 So until next time, thanks for listening. 652 00:30:03,360 --> 00:30:07,160 Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel 653 00:30:07,160 --> 00:30:08,160 about the topic. 654 00:30:08,160 --> 00:30:09,560 Do you love it or hate it? 655 00:30:09,560 --> 00:30:13,080 Also, don't forget to hit that subscribe or follow button wherever you're listening. 656 00:30:13,080 --> 00:30:15,160 And if you like our podcast, leave us a rating. 657 00:30:15,160 --> 00:30:16,160 See you next time. 658 00:30:16,160 --> 00:30:18,520 You've been listening to you. 659 00:30:18,520 --> 00:30:20,440 Tiffany Innovatives, sonified.