Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kayleigh, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious.
But we definitely take the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips, you've come
to the right place.
Welcome to season five.
Hey guys, welcome back to Nacho Fitness Coach, the podcast where we Google our fitness facts
in real time so you don't have to.
I'm Kayleigh and next to me is my co host Sarah, who's tall, blonde, fit and still
always angry for some reason.
It's like, how is that possible?
Those things all go together.
I don't know, but I just get wrapped up into one package.
Somehow.
It's fine.
Angry Barbie.
I don't know what you have to be mad about, but that's all right.
We love you for it.
Why does she always look angry?
You don't always look angry.
You are angry.
We did an episode a while back, a couple episodes ago where I just felt like I just got my ass
chewed.
I didn't even do anything wrong.
Is it that bad?
I like doing rants that bad or so boxed or whatever.
It's just who you are.
It's the way that you are.
I'm just a direct person.
Is that what it is?
Direct, honest, straightforward.
I really honestly do feel like I should be living in New York City.
Probably because I'm a much better fit for my personality on the East Coast.
Yeah, you're probably right.
You're not much of it.
You don't have much of a Midwestern.
I'm not a warm and fuzzy person.
If you want me to put on like bells and whistles and like plan some sort of welcome home party
for you, I'm not your girl.
I won't throw showers or plan parties or I'll come.
That's what I will.
I will be a participant in a party that is a 10.
Sorry, that was a trigger.
I'll attend parties that are thrown by other people maybe on your behalf, but only if it's
like the first one.
Like I have rules, but it's fine.
No, don't go home and lose sleep over my silly little.
No, no, no.
So oh my gosh, but that's pretty good.
I'm really excited to continue to come up with for season five, these extra little fun
intros that you're kind of re bringing up our personalities.
Yeah, you're doing great.
I love it.
So all right.
So back in season four, episode 16, we were having a conversation and we referenced being
able to maybe talk in a little bit more detail at a future episode about like workouts and
workout structure and what does that look like in a little bit more detail?
And so I don't remember, but I believe you.
Yeah, we I mean, I took note of it just to make sure we came back to it and address it
at some point.
So here we are and here we go.
And this is I think maybe kind of what we have an opportunity to talk about a little
bit today.
I don't know.
What are your current workouts looking like, Kaylee?
It's still very similar to what we were doing in season four where I'm doing the following
the general the Daniel Rosenthal Beginner's Guide to Strength Training, where it's the
I don't know, I haven't revisited it as far as to like hone in on but it was like the
hip hinge, the squat, the push, pull and core.
Are you getting infrequent exercise occurrences right now?
Like are you getting are you working out like how frequently are you working out right now?
Yeah, it's been listen.
It's been a weird year.
A lot of things for me for for people.
It's a cycle is a weird because I mean, I had like this whole, you know, I don't know,
transformation journey, whatever.
I was feeling really good.
I knew you hit me maintenance mode.
Yeah, I think that's probably what it was.
But it was like, you know, I woke up probably it was like a good start of the year and then
sometime around June.
I don't know, I woke up and my brain was like, listen, actually, you're a piece of shit.
Who doesn't deserve to feel good about anything?
Oh, you're doing horribly in every aspect of your life.
You're a horrible mother.
You're a horrible friend.
You shouldn't be working out because what's the point?
And I was like, dang brain.
You're right.
Maybe I just shouldn't.
Why we got to do this right now.
So it was a rough summer and that happened in the summer.
I feel like a lot of times those will happen with like winter or like seasonal blues.
It was really weird and it was just like it hit me hard.
I went, you know, me and my mental health went a couple of rounds this year and I took
a couple of hits and I'm fine.
Punched me back out.
Did you hop back on the twisted T-Band wagon?
Well, I mean, a little bit.
I more so than like I like because I started the year off.
I was like, I'm not drinking this year unless like, you know, it's like an event or whatever.
But I don't know.
I wouldn't say I like I wasn't not like drinking on weeknights or drinking like for no reason
necessarily.
You really didn't have a habit of drinking on weeknights even before, was it?
I mean, it's like binging on the weekends.
Yeah, kind of.
I think there were probably spurts there where probably some weekday drinking, weeknight
drinking, but also a long time ago.
No, I mean, I wouldn't say I went back to that, but I did.
I have consumed more than I planned on back in, you know, the new year.
So yeah, it's just been a weird year.
But here's what I will say.
I had the tools in place to know how to like come back from that.
I never had to start back from zero.
I never had to like relearn how to do everything.
I already knew what I needed to be doing and whether I did that or not, it wasn't like
I have to I have to figure it all out again.
So you know, I took some breaks here and there.
I think like June, I don't think I picked up a weight in June at all.
Just fine.
But I was able to get back to it.
So no, I'm not like lifting hard.
I wouldn't say I'm like making, you know, huge strides in the workout space.
We are right now we're working out outside and the mornings out in our like we have a
Quants it shop and we moved all the gym equipment out there except for the treadmill.
And so we've been working out out there.
It's starting to get cold.
So we'll see how long the mornings have that last.
Yeah, but I don't know.
It was kind of nice.
It was nice to get like a change of scenery.
Kind of.
So it's been good.
I aim for three days a week.
You get there.
I aim for it.
I know I taught that part.
Words matter.
I mean, you're better at it than I am at this point.
I mean, I went through a spurt where I started getting a few in a week and I was like, OK,
this is great.
This is the beginning.
And then, oh, kind of Peter did all of a sudden.
I got heads deep in trying to like, yeah, study for the certification.
And I just I was like, I need to use this time to just binge through all this information
and get freshened up past my test.
So it's just like, I don't know.
I don't want to be that person that's like, oh, there's not enough hours in the day.
But it was just like it wasn't like a day issue.
It was just like I did.
I had I home school my kids and I, you know, I'm a stay at home mom.
And then we have the podcast stuff going on and I do all the social media and I have I'm
trying to like plan curriculum for my kids.
And it's just like I know people have a lot more shit going on.
But still, it was like, yeah, everything kind of once I think I hit the point where I realized
I had to start planning for a new year of school and what a big task that was going
to be.
I think I just kind of like shut down and couldn't.
And that's my problem is that I when things start feeling too big, I just like it paralyze.
I'm like, I can't do any of it instead of just doing, you know, doing what you can.
I'm like, well, I just can't do any of it.
Right.
So it's kind of where I've been.
It's fine.
I'm fine.
What are you fine?
One of your toxic traits probably would the number one.
qualify as a toxic trait.
Probably.
That's like productivity paralysis or something where it's just like if I can't do everything
perfectly, then I'm not going to do anything at all.
And then you feel like a piece of shit because you're not doing anything.
Well, something would be better than nothing.
And then you go through all those cliches.
Well, you know, that is obviously probably the most important part is like finding some
sort of routine and pattern.
Even if it's just five minutes a day, but it starts there and you can slowly build from
that.
But it does make a difference just carving out that time or being being mindful of scheduling
that time for yourself, whether that's early in the morning or midday or whatever it can
be.
So, you know, first of all, you got to you got to plan your schedule a little bit.
You really can't just I mean, that's like adulting one on one.
Right.
Turns out turns out you kind of have to be organized and have somewhat of a one thing.
Well, a couple of things I would not let go was I have a very meticulous sleep schedule
and I have not battled with that in a long time.
We go to bed at nine.
We wake up at five no matter what.
So I've always still had that.
And so and then if I if I'm not going to do a workout in the morning for whatever reason,
I get on the treadmill for 30 minutes.
Like that's like bare minimum.
Basically like I didn't do anything today.
But from two years ago, that is a solid foundation.
And you didn't even have back then.
So to know that, OK, you're right.
I did that back to zero.
You at least did those two things for yourself.
And that makes a big difference because can you imagine how much that would have compounded
if you would have started saying missing an extra hour to sleep every single night because
you stayed up and watched that extra show or was it or stayed up and then slept in and
until nine and I'm getting up when my kids are getting up like that was I that was a
nightmare.
I didn't have no interest in going back to that.
That is a definitely another adulting thing that I feel like you kind of at some point
have to put on your big girl, big boy panties and be like, I need to protect my schedule.
I thought we talked about not using the word panties.
That was pantry, wasn't it?
Well, because of pain.
OK, so with that, we're going to take just a quick little ad break.
So Kaylee, what if I told you you could finally have me but not have to pay for me?
Did you finally start an OnlyFans account?
No, that you have to pay for.
Oh, what I'm talking about is free access to all my curriculum, online modules and ebooks
on sarahsutherlandfitness.com.
Wow.
You just go to the website in the top right, click, log in, create an account.
You will get access to all of the content that I use in my coaching programs for free.
Is that available for us guys too?
Yeah, absolutely.
Allen, you go ahead and you log in to create your account.
And as long as you create your access before December 31st, you have lifetime access to
all the content that I use in my coaching program.
So are you going to go online?
I'm going right now.
And log in sarahsutherlandfitness.com.
Click log in, create an account today.
All right, we're back.
So the theme of season five so far is like all like Kaylee's trigger words.
And at this point we have quite a big list and this is only episode three.
That's a different trigger word.
That's not a trigger word like that.
That's like, it just like makes me uncomfortable.
Like a cringy.
Oh, okay.
Like moist.
Yeah, they just drive people nuts.
I don't mind the word moist, but I don't like the word panties.
So what would you prefer that they're called?
Like underbunders.
Now you have an underwear?
Like gib dibs.
Okay.
All right.
So no, no under under wonder underdunners under wonder.
What'd you say?
Underdunners?
It was underbunders.
What?
Underwear, there's no bees.
You like enter under under under under wonder.
You could call them under wonders if you want to.
While we're making up words, we can call them whatever we want.
Just not panties.
That's all I ask.
Is that so hard?
Gib dibs, underbunders, chonies.
What?
Whoa, that's not all the same thing, is it?
You can call them chonies.
How would you spell that?
S-H-O.
Oh, choni?
I think he said choni.
Chonies.
Okay.
But it starts with an S.
I don't know.
It's like I'm being really put on the spot here.
All I asked was that you don't say panties.
Just, well, I was curious that if you don't use that word, like what word are you going
to use?
Like, but when tell one of my kids to go put on your underbunders or under what?
I would say underbunders.
Oh, undies.
Undies.
Okay.
I might say undies.
I like underbunders.
That's what I've heard before.
Underbunders.
Huh?
I just had never heard those words before.
Gibbibs, gibbies, chonies.
The chonies one throws me off.
I don't really know how to respond to that.
Alan, you want to weigh in?
No, he really doesn't.
I'm weightless right now.
What do you call unders?
Boxers or briefs or?
Neither because I wear none.
Oh no!
Whitey tighties.
Oh, whitey tighties.
Yeah.
Boxers, briefs.
I mean those are like the guy versions, I think.
I just had not heard this like all the different vocabulary for the female version.
What do you, when you tell your kids to go put on their undergarments, what do you say?
You say undergarments?
Undergarments?
Panties?
You say panties?
The girls?
Yeah, I think so.
Oh.
Underwear?
I think maybe underwear.
Underwear.
There we go.
Underwear.
We took the long way.
We can call it underwear.
We can just settle on that one.
Okay.
It's all encompassing term now.
What's this episode about?
Workout structure.
Oh my gosh.
Okay.
So I was just kind of revisiting what our current schedules look like.
And so if we wanted to talk about a little bit more detail of what a workout structure
should look like.
So we're talking about the actual workout.
Say you want to get into a more consistent workout routine.
Yeah.
What should that look like?
I mean, obviously there's a lot of free resources out there.
You can go and find a lot of different things, but it's also good to kind of get a general
understanding of what a good workout structure looks like.
Cause there's also a lot of garbage out there.
Yeah.
And so, you know, the most, you kind of actually referred to some of the major movement patterns
already, right?
So you want to have something that's a squat, a hinge, the push, the pull, and then some
core work.
Yeah.
And I'll also add, I really do feel like some good mobility work.
I know, but it's not stretching.
Like everyone pictures static stretching and it's not that it's not like the isometric
hold.
It's not, you know, all of that stuff that we remember from like the nineties and early
two thousands.
It's just getting your body to move the way it's meant to move.
But because of our current lifestyles that were so sedentary, we sit so much, like everything's
just getting locked up.
My husband has been working on that a lot of the mobility and he just really, he's,
you know, he's an office guy, right?
You know, he's almost 40 years old.
He realized like how stiff he is and how sedentary, like if you're behind the computer working
and how you don't, again, unless you start watching how many steps you take with like
a pedometer watching, you know, if you've got a watch or your phone, if you're tracking
steps, you don't realize how little you're moving during the day.
If you're in an office, you don't pay attention to then how much you're sitting, how tight
your hips are getting.
You know, if you have lower back pain, it might not actually be your back.
It might be stemming from your hips are all locked up.
And so we did have an episode that we talked to Mandy about all of her mobility stuff.
And I did actually buy her program and I've been going through it and like she's got great
stuff.
It's only like nine minutes.
You get a pick from a library and there's a bunch of different choices, but just kind
of like general movement of getting yourself like open and moving a little bit.
It makes a huge difference.
So I would definitely add in to that mix, understanding your big loaded movement patterns,
but then mobility.
And if you don't have stability to in your core, your joints, you're also not going to
move well over time either.
And so some of those things can kind of layer and you can do them simultaneously, but some
things need to have dedicated effort, you know?
So if it's me, I think I've talked for about three days a week, full body.
If you can't get in three days a week, if you could at least start with two.
And even if you're doing say two sets of eight to 10 reps or eight to 12 reps, that's a great
start.
And then as you get in the habit of it, then you can maybe slowly add in like that third
set.
Right.
And you don't have to get crazy with your exercises.
You could literally do just like a back squat with wherever you're currently at, whether
it's a body weight squat, it could be a bench squat.
You could actually live with a barbell or dumbbells.
And then if you do any kind of dead lifting, Google, Google videos about a proper hip hash
because it's easy to not do right.
It's just easy to squat.
Yeah.
Again, like if your, if your first joint that's moving when you're trying to deadlift is your
knees.
Yeah.
It's bad news.
Yeah.
That's not the point of that particular movement.
It's supposed to be like sticking your butt out.
Right?
Yeah.
And we all kind of sit, right?
And so we sit and we tuck our hips kind of under us.
Like we don't sit up in chairs correctly either.
I never should definitely be like up and straight back and all the things.
And so it's like, we're already slouching.
So our hips are kind of like rotating under us.
And so unless we, you get used to it, you will feel like you're sticking your butt out.
Yeah.
But I would say to look at you from a distance, I'd be like, no, you're actually just standing
up straight, but it's the difference in our own reality based on how our hips are because
of how much we're sitting.
Does that make sense?
No, but I appreciate it.
All right.
Well, I'm going to try.
You want me to try to like show you?
Yeah.
Okay.
So as you're sitting in chairs and you're like sitting like this, like, I feel like this
is a pretty common posture, right?
When you've got somebody kind of sitting, all of us are sitting about the same, right?
Your hips are rotating kind of more up, right?
Forward.
So then when I stand up, I'm going to try to do this with the video or with the microphone
still.
You know, my hips are kind of like rotated under because that's how I was.
Right.
Okay.
Now, if I tried to hip hinge correctly and you're going to stand up straight, like this
would probably feel like my butt is like really far.
And it's really not.
All of a sudden you're just like, oh no, you're actually like standing upright instead of
having it curled under you.
So then if I was to go stand up against a wall, like one of my favorite drills is to
stand with your heels both against the wall and then do one actual physical foot length
of your own foot.
Put your next foot in toe to heel.
Right.
And so you're like one step, one foot length away from the wall.
And then try, you got to push your hips back.
Right.
Like don't bend your knees and go down.
Take your butt, like you're using it to shut the car door and you're pushing that force
back against you.
That's the hip hinge.
Okay.
And that's the foundation of it.
Right.
And there's some other things you got to pay attention to, but you want to do that because
if you're bending your knees, you're squatting more.
Yeah.
If you're squatting more, then you're putting more emphasis on the front of your legs, which
increases imbalances between the front and the back.
And your knee stability is not right because you're not equally strong everywhere.
Yeah.
Right.
I think it's maybe time for a little quick ad break.
For more content, follow us on TikTok at nacho fitness coach.
Okay.
We're back.
And then we want to push and we want to pull.
So think pushups is an easy one, right?
To get going with, because you get your chest.
And then I don't like to start with pull ups because especially for women, like pull ups
are just really hard for most of us.
Do one the other day.
How'd it go?
I didn't.
Do it.
No.
I didn't.
Is it easier to go like, what's a pull up?
Is it hands facing in?
A pull up is technically hands away.
Hands away.
A chin up.
Okay.
I don't remember what I did, but whatever it was, I couldn't do it.
And so sometimes it just kind of depends on like what feels more comfortable.
But for a pull up, I mean, you want to do something that your back muscles primarily.
Yeah.
Because then you want your front and your back to be even too for your upper body.
And I don't know, I just kind of feel like pull ups are hard for most people.
They're hard.
So you could press something above your head instead, like dumbbells or a barbell, like
up.
But a lot of times people will push that in front of them instead of like straight up
because they don't have the shoulder mobility or their chest is tight to go above head like
that.
So what you can do to get started to build strength for a pull up is just to do holds.
Like get yourself up really super high and then just try to hold at the bar and then
like slowly let yourself come down and then try to go up again.
And that's actually a really good starting point then for your back versus feeling like
you're just failing with the whole pull up situation.
Core is not abdominal work at all.
I do not.
Yeah.
I know you need abdominal work.
It's not, I mean, it's not good for especially women that have had babies.
If we're not paying attention, we do quote unquote abs, all we're going to do is keep
pushing our abdominal wall out further.
Like you've got to pick exercises that help kind of pull that.
What are those in anything that's rotating your hips now back up the other way.
So one that I really actually like is if you're laying flat on your back and you say you
pike your feet up towards like the ceiling, but keep your legs straight together and then
try to kick a ceiling tile out.
So you're raising your hips up off the ground and trying to push your legs up.
That makes sense.
Now could you show me?
Oh my gosh.
Okay.
Of course.
Well, how did I not know that this was coming?
Right.
So, okay, here we go.
All right.
So see I'm on my back.
Yeah.
Okay.
That part was self explanatory, right?
And here I put the ceiling here and it's like this.
Oh, huh.
See?
Yeah, I see.
Do you want a different angle?
Um, no, I'm good.
I got what I wanted.
You know, we don't have as much space as we did in the other conference rooms.
So I'm trying to lay on the shed.
So how many of those do you do?
I mean, I would start with just 10 because they should be slow and controlled.
You're not trying to use momentum.
What about like a leg raise?
I don't know.
You can do that too, but you also want to make sure that if you're not, if your strength
is not quite, or if you're building your strength, so it's, you know, got some room to keep growing.
Sometimes if you get your heels down too far to the ground, if you feel your lower back
coming up, you don't want that, right?
You want to be able to make sure that lower back is staying tight to the ground.
And so the way to fix that is just to not take your heels down so far, like straight,
like keep them up, but then take them down to where you kind of feel that starting to
give and then just go back up.
But it's the same thing.
Like you want to keep that.
Yeah.
Cause I do those and then I, I do sit ups.
I don't know.
I don't know if you get that.
I don't love them, but you know, it's whatever.
So you know, we have some options, but core work is not just, you know, front.
I mean, you can do Superman's, which you know, Superman is right there on your belly and
you're raising your hands and your feet and your heels kind of up because it's like that
whole cylinder around your mid sections, not just your abdominal muscles.
So you got to take all that into consideration and do a little bit of everything, but you
don't have to come up with a brand new exercise every single time.
No, get a list, get what you can do to squeeze into your time that you have.
Start with two sets of every exercise and add as you go, but then track your progress.
Yeah.
You know, when we had a chance to talk to Daphne and season one, like, or an episode
one for the season, she, you know, mentioned just progressive overload and what that term
is is just finding a way to do more each time.
And every few weeks, maybe back off a little bit just to give yourself a little bit of
a break because you also cannot keep stressing your nervous system forever and ever and ever.
And so, you know, there's different, you know, programming that you can follow, but do something
for three or four weeks consistently.
Or if you start to feel like you're not as strong anymore, then that's when you need
to have a rest week or a week that you go lighter, but maybe still go through the motions
like a recovery or they call them like deload weeks.
Yeah.
And just be able to do that.
And so then from there, then you can ramp it back up slowly.
But that, I mean, that's a really simple workout structure to use that you can make and create
and you can swap out a few exercises here or there.
But just think of those movements.
So then I feel like I'm doing fine.
Yeah.
You know what you're doing at this point and you just don't have to be crazy.
Everyone tries to get like really wild with their programming and make things over and
I was like, it's not just simple and be consistent.
And it's like, you know, POV you did, you know, you started doing this and now your
waist is snatched.
Like, you're like, no, that's not how that works.
Some media is just one big highlight reel and it's all about the clicks.
Like once you learn that it's just garbage, then just, you don't even try anymore and
just do your own thing.
That's simple.
The simple boring plain stuff is what's going to work.
Nobody wants to hear that, but you know, that's sorry.
That's what we're here to tell you.
And that's really actually all it absolutely is boring.
So but that's what it is.
I mean, it's just boring.
It's consistency, consistently boring over time.
But as long as you're showing progress and when you're not give yourself a rest week
and then just keep going and that's it.
That's all.
That's all you really take.
And then if you have a little, you know, meant to be situation like I did over the summer,
then you know, then you focus on just a couple of things that you can still control.
Have the those foundations you can kind of fall back on and be like, you know, I'm not
lost.
No, and you know what I need to be doing?
Yeah.
You kept those two key elements in your routine and it still helped and it made a difference.
But that is the thing.
Thank you.
Also have to give yourself some grace and know that life is going to take you through
ebbs and flows and it's OK.
But just also try not to be like, oh, I'm just going to throw everything in and I'll
go with the guy because that's what I've always done.
I'm like, well, that didn't work at all.
So just throw it all away.
So even when it was less than perfect a few months ago, you weren't back to like, oh,
well, I'm just going to scrap it all.
No control.
You can control the rest of it.
It'll be fine.
It'll come back again.
So there you go.
I know that's that's kind of just a little bit more.
I feel like a detail about workout plan.
But if you have any questions about your workout plan or what you're doing or exercises that
would fit into those categories, be sure and, you know, find some of our stuff on social
media.
Sarah, not me, because I'm in one of us will answer.
Probably me.
We know the episode.
Whatever.
Just comment somewhere.
You see your stuff from people.
We don't hear from people enough.
No.
And just ask the question and you're happy to help and kind of put you in the right direction.
But it really just does come down to finding schedule, making it a priority and just doing
the work consistent.
And from there, you're going to be golden.
It's great.
And your life's going to be so happy.
So happy.
And just don't say panties with the term we use around here is underwear.
So now we've got that all clear.
We're good.
That's it.
Appreciate you.
Welcome.
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Tiffany Innovatives, sonified.