1 00:00:00,000 --> 00:00:15,920 Welcome to the Happy Healthy Hustle podcast where we explore the intersection of health, 2 00:00:15,920 --> 00:00:17,800 happiness and productivity. 3 00:00:17,800 --> 00:00:22,720 I'm your host Christiana and I'm super excited to be here with you today. 4 00:00:22,720 --> 00:00:26,040 Today we have actually a super special guest. 5 00:00:26,040 --> 00:00:34,160 This particular episode was recorded via Instagram live in 2022 and I have an absolute amazing 6 00:00:34,160 --> 00:00:38,680 inspiring women in wellness star on here. 7 00:00:38,680 --> 00:00:40,600 Today we have Hollis Tattle. 8 00:00:40,600 --> 00:00:44,200 So let me share a little bit about Hollis with you. 9 00:00:44,200 --> 00:00:51,700 Hollis is actually now a popular instructor with the Lululemon studio and she grew up 10 00:00:51,700 --> 00:00:55,840 in Northern California playing soccer and volleyball and became a college triathlete 11 00:00:55,840 --> 00:01:00,880 while studying nutritional sciences at Cal Poly here in San Luis Obispo. 12 00:01:00,880 --> 00:01:05,200 You can really feel her long lived passion for movement in her classes where she's 13 00:01:05,200 --> 00:01:09,640 super warm and motivating and she pushes you to work a little bit harder. 14 00:01:09,640 --> 00:01:15,080 She has a degree in nutrition and she furthered her nutrition further on with a nutrition 15 00:01:15,080 --> 00:01:19,680 school and what she says, I can't just focus on my activity in nutrition. 16 00:01:19,680 --> 00:01:24,880 I have to look at all aspects of my life and making efforts to reduce stress and sleeping 17 00:01:24,880 --> 00:01:26,160 more. 18 00:01:26,160 --> 00:01:28,040 So let's hear it from Hollis Tattle. 19 00:01:28,040 --> 00:01:33,980 I'm super excited that she's here and of course if you have any questions, please let me know. 20 00:01:33,980 --> 00:01:40,720 So the fun story really is that when I realized Hollis that you study here at Cal Poly, it 21 00:01:40,720 --> 00:01:42,040 was totally like meant to be. 22 00:01:42,040 --> 00:01:43,040 I was like, oh my gosh. 23 00:01:43,040 --> 00:01:46,200 And I was in the school of nutrition. 24 00:01:46,200 --> 00:01:47,760 This is so funny. 25 00:01:47,760 --> 00:01:48,760 Yeah. 26 00:01:48,760 --> 00:01:51,440 So you were here when I'm working right now. 27 00:01:51,440 --> 00:01:55,000 So in a certain way we are like collected across the miles. 28 00:01:55,000 --> 00:01:56,000 100%. 29 00:01:56,000 --> 00:02:01,320 And oh, I miss that area so much. 30 00:02:01,320 --> 00:02:08,160 I mean like running, I used to run Avila all the time near that bike path out to the beach. 31 00:02:08,160 --> 00:02:09,160 Oh yeah. 32 00:02:09,160 --> 00:02:14,320 And then I used to run Madonna Mountain all the time and then like going back like with 33 00:02:14,320 --> 00:02:15,320 my team. 34 00:02:15,320 --> 00:02:22,280 And then Polly's triathlon team and we did a lot of long runs out into the hills, you 35 00:02:22,280 --> 00:02:25,280 know, beyond campus. 36 00:02:25,280 --> 00:02:27,920 And it was such a beautiful place or like long rides. 37 00:02:27,920 --> 00:02:35,400 We'd ride down to like Halcyon or you know out east of us and we'd have our pelotons 38 00:02:35,400 --> 00:02:39,040 like a girl peloton or a guy peloton and our coach would just drive back and forth between 39 00:02:39,040 --> 00:02:40,040 them. 40 00:02:40,040 --> 00:02:41,880 But it's so nice to be out there because we didn't have traffic, right? 41 00:02:41,880 --> 00:02:47,760 It's just like us on the road, maybe a random car or a farm truck or something. 42 00:02:47,760 --> 00:02:50,240 I do not ride my bike here in New York City. 43 00:02:50,240 --> 00:02:54,080 No, maybe just indoors, right? 44 00:02:54,080 --> 00:02:56,080 Yes, exactly. 45 00:02:56,080 --> 00:02:57,080 Exactly. 46 00:02:57,080 --> 00:02:58,080 Yeah. 47 00:02:58,080 --> 00:03:04,440 And I'm really excited because if you do know how is, you know, there's lots of energy involved. 48 00:03:04,440 --> 00:03:08,520 So if this is your lunch break, you're going to get a little energy booster for the rest 49 00:03:08,520 --> 00:03:09,520 of the day. 50 00:03:09,520 --> 00:03:14,240 So if it's your afternoon break, even better, right? 51 00:03:14,240 --> 00:03:16,960 First question is, what is your superpower? 52 00:03:16,960 --> 00:03:18,960 We all want to write. 53 00:03:18,960 --> 00:03:21,880 I so appreciate that question. 54 00:03:21,880 --> 00:03:22,880 This is funny. 55 00:03:22,880 --> 00:03:25,920 I have, I would say tenacity. 56 00:03:25,920 --> 00:03:31,480 My dad will say stubbornness. 57 00:03:31,480 --> 00:03:38,960 Sometimes I set my mind to something I just like bulldoze towards it. 58 00:03:38,960 --> 00:03:40,760 And that can be a superpower. 59 00:03:40,760 --> 00:03:46,400 It's gotten me through many difficult situations. 60 00:03:46,400 --> 00:03:50,640 It's hindered me at times as well, I'll be honest. 61 00:03:50,640 --> 00:03:57,880 But you know, it's that is life and we learn and become more aware of how to use that superpower. 62 00:03:57,880 --> 00:04:00,480 And then we kind of need to like relax a little bit. 63 00:04:00,480 --> 00:04:08,600 But I think that it's something that I have continued to train throughout the years, especially 64 00:04:08,600 --> 00:04:14,280 as an endurance athlete, you have to have the tenacity to push through the lows, because 65 00:04:14,280 --> 00:04:19,520 no matter how trained you are, you're going to have lows. 66 00:04:19,520 --> 00:04:24,200 And so you just push through knowing that there's going to be a high on the other side. 67 00:04:24,200 --> 00:04:29,800 And a lot of that training transferred to my professional life. 68 00:04:29,800 --> 00:04:35,960 So as a competitive triathlete in college, you know, it was train study, train study, 69 00:04:35,960 --> 00:04:39,680 train study somewhere in there, I slept in eight, not sure when. 70 00:04:39,680 --> 00:04:45,760 And then when I joined the professional world, I used to be in real estate development and 71 00:04:45,760 --> 00:04:46,760 project management. 72 00:04:46,760 --> 00:04:52,200 And you know, it's like I had the experience of being on the bike for 100 miles, I had 73 00:04:52,200 --> 00:04:57,040 the experience of running, you know, 20 miles, and I knew I could do that. 74 00:04:57,040 --> 00:05:02,440 So like whatever problem or task I was dealing with at work that was hard, it was it was 75 00:05:02,440 --> 00:05:04,500 nowhere as hard as what I'd been through. 76 00:05:04,500 --> 00:05:07,480 And that helped me continue like with the task at hand. 77 00:05:07,480 --> 00:05:09,480 And I don't know if that answers your question. 78 00:05:09,480 --> 00:05:11,120 That was like a really long answer. 79 00:05:11,120 --> 00:05:17,900 It's perfect, because in a certain way, the way that your character is built really kind 80 00:05:17,900 --> 00:05:21,160 of transitions over to multiple parts. 81 00:05:21,160 --> 00:05:25,920 And sometimes I tell my students to that, you know, you choose your own pain, so nothing 82 00:05:25,920 --> 00:05:33,440 ever really comes without being kind of having the grit and the perseverance to push through. 83 00:05:33,440 --> 00:05:36,800 So if you want to be super fit, it's not going to be always easy. 84 00:05:36,800 --> 00:05:39,040 So you got to have that tenacity. 85 00:05:39,040 --> 00:05:41,640 So let's maybe kind of go to the second question. 86 00:05:41,640 --> 00:05:44,520 What's been your greatest challenge? 87 00:05:44,520 --> 00:05:48,760 And why challenges in our life, right? 88 00:05:48,760 --> 00:05:51,560 There have been so many. 89 00:05:51,560 --> 00:05:57,600 Okay, um, honestly, I've been asked this question often before. 90 00:05:57,600 --> 00:06:00,880 I think it's a great question. 91 00:06:00,880 --> 00:06:06,720 And the answer that I most commonly give, and the reason why I give this is because 92 00:06:06,720 --> 00:06:12,800 it's had the biggest, longest lasting impact on my life. 93 00:06:12,800 --> 00:06:17,440 And that was fighting for my divorce. 94 00:06:17,440 --> 00:06:22,840 I was in a very unhealthy marriage in my 30s. 95 00:06:22,840 --> 00:06:30,960 And I had to fight really hard to establish my independence once again. 96 00:06:30,960 --> 00:06:33,240 And that was all done here in New York City. 97 00:06:33,240 --> 00:06:40,920 And to recreate myself, I lost myself in that relationship, unfortunately, is a very abusive 98 00:06:40,920 --> 00:06:42,200 relationship. 99 00:06:42,200 --> 00:06:45,080 And I did everything that I could to survive. 100 00:06:45,080 --> 00:06:47,840 So when I got out of that, I was a shell of a human. 101 00:06:47,840 --> 00:06:57,840 And to be single and alone on the East Coast in New York City to boot gave me a lot of 102 00:06:57,840 --> 00:07:06,320 freedom to learn who I truly am and when I can be my most happiest, truest self. 103 00:07:06,320 --> 00:07:10,880 And so the past six years has been that journey. 104 00:07:10,880 --> 00:07:18,280 And I am incredibly thankful for everything that I have learned along the way. 105 00:07:18,280 --> 00:07:22,960 And I truly love, love my life now and love who I am now. 106 00:07:22,960 --> 00:07:28,440 And I don't think I would have this high level of appreciation if I did not have that, unfortunately. 107 00:07:28,440 --> 00:07:33,360 I would love to have not had that. 108 00:07:33,360 --> 00:07:34,360 But it's part of my life. 109 00:07:34,360 --> 00:07:35,360 It's part of who I am. 110 00:07:35,360 --> 00:07:37,200 It's part of my foundation. 111 00:07:37,200 --> 00:07:40,840 And it helps hold me at true north. 112 00:07:40,840 --> 00:07:43,800 And not only did I survive, but I feel like I'm thriving. 113 00:07:43,800 --> 00:07:47,560 So I think that would probably be the biggest challenge. 114 00:07:47,560 --> 00:07:52,920 It's very inspiring because certainly, we all have challenges in life. 115 00:07:52,920 --> 00:07:55,600 Nobody just ever just kind of scoots through it. 116 00:07:55,600 --> 00:08:00,560 And it might appear that way because sometimes people just see the end result of it, which 117 00:08:00,560 --> 00:08:04,840 is you now being super happy and strong. 118 00:08:04,840 --> 00:08:10,160 But the way to get there, the multiple years of struggling and pushing through is what 119 00:08:10,160 --> 00:08:11,160 they maybe don't see. 120 00:08:11,160 --> 00:08:15,840 So I really appreciate your honesty in sharing that because it might inspire somebody that's 121 00:08:15,840 --> 00:08:19,800 maybe at the beginning of that journey to keep going. 122 00:08:19,800 --> 00:08:23,680 Because they know there is a light at the end of this tunnel that's going to come. 123 00:08:23,680 --> 00:08:24,680 Definitely. 124 00:08:24,680 --> 00:08:28,360 And also, I think that it's important not to feel trapped. 125 00:08:28,360 --> 00:08:30,880 I mean, I was 40 when I got divorced, right? 126 00:08:30,880 --> 00:08:34,840 So I was recreating a whole new life at 40. 127 00:08:34,840 --> 00:08:37,960 And I would hate for somebody to think I'm too old. 128 00:08:37,960 --> 00:08:40,640 I don't have any options. 129 00:08:40,640 --> 00:08:43,120 I can't make that change. 130 00:08:43,120 --> 00:08:47,880 I would say you're never too old for that. 131 00:08:47,880 --> 00:08:50,360 You never know how long your life is going to be. 132 00:08:50,360 --> 00:08:54,000 And it's worth the step, definitely. 133 00:08:54,000 --> 00:08:55,000 Yeah. 134 00:08:55,000 --> 00:09:02,280 I mean, your ultimate happiness is really, it will make you a better person for others. 135 00:09:02,280 --> 00:09:03,280 Yes. 136 00:09:03,280 --> 00:09:10,160 Like make your, take care of yourself and then take care of others because you took 137 00:09:10,160 --> 00:09:13,800 care of yourself, you're going to be an even better human being, right? 138 00:09:13,800 --> 00:09:14,800 100%. 139 00:09:14,800 --> 00:09:15,800 Yeah, 100%. 140 00:09:15,800 --> 00:09:16,800 Thank you. 141 00:09:16,800 --> 00:09:19,880 And that's something that I've had to learn as well. 142 00:09:19,880 --> 00:09:27,960 Like I kept a lot of what I was enduring private, not even my family had any idea. 143 00:09:27,960 --> 00:09:33,000 And I think the hardest part was sharing that with them, right? 144 00:09:33,000 --> 00:09:41,840 Also I went through three years of in vitro fertilization and it wasn't really talked 145 00:09:41,840 --> 00:09:42,840 about. 146 00:09:42,840 --> 00:09:44,520 My ex-husband didn't want to even talk about it. 147 00:09:44,520 --> 00:09:45,520 He didn't want people to know, right? 148 00:09:45,520 --> 00:09:47,760 Because he saw it like as a failure. 149 00:09:47,760 --> 00:09:54,080 And I think it's incredibly important to talk about because that was an incredibly challenging 150 00:09:54,080 --> 00:10:00,480 part of my life as well, because it was the first time that I had really experienced adversity 151 00:10:00,480 --> 00:10:03,880 because I'm so used, I'm such a goal oriented, focused person, right? 152 00:10:03,880 --> 00:10:05,000 This is my goal. 153 00:10:05,000 --> 00:10:06,520 This is how I'm going to get there. 154 00:10:06,520 --> 00:10:12,440 And I'm going to do steps A, B, C, and I'm going to achieve D. And that was not happening. 155 00:10:12,440 --> 00:10:16,360 I was like, what am I doing wrong? 156 00:10:16,360 --> 00:10:17,360 Right? 157 00:10:17,360 --> 00:10:18,360 And females do that. 158 00:10:18,360 --> 00:10:21,360 We are like, oh, it's me, right? 159 00:10:21,360 --> 00:10:22,360 Yeah. 160 00:10:22,360 --> 00:10:23,360 100%. 161 00:10:23,360 --> 00:10:25,360 I'm the broken one, right? 162 00:10:25,360 --> 00:10:26,360 Yeah. 163 00:10:26,360 --> 00:10:31,200 And now I think my lucky stars that it did not come to fruition because my guardian angels, 164 00:10:31,200 --> 00:10:36,760 oh, I make her work so hard, but she knew, she knew that there was a better plan for 165 00:10:36,760 --> 00:10:38,800 me. 166 00:10:38,800 --> 00:10:46,880 So that's, I think like a forever sigh of relief. 167 00:10:46,880 --> 00:10:48,160 So I really appreciate it. 168 00:10:48,160 --> 00:10:54,200 And of course, you know, this is something truly honest being about it and thinking about 169 00:10:54,200 --> 00:10:59,880 it that we sometimes as females, we seek the blame in ourselves, right? 170 00:10:59,880 --> 00:11:02,720 So where we are like something must be wrong. 171 00:11:02,720 --> 00:11:09,160 So I went to school with pre-men and, and then I realized that I wanted to be on the 172 00:11:09,160 --> 00:11:11,200 other side. 173 00:11:11,200 --> 00:11:18,240 So rather than fixing people, quote unquote, fixing people, I wanted to be preventative. 174 00:11:18,240 --> 00:11:23,720 And that's why I really persevered the nutrition aspect and fitness. 175 00:11:23,720 --> 00:11:27,440 So yeah, let's talk maybe a little bit. 176 00:11:27,440 --> 00:11:33,000 That might also be inspiring to all the other females or males that I've maybe joining in 177 00:11:33,000 --> 00:11:34,280 here today. 178 00:11:34,280 --> 00:11:39,680 Who are your influencers or people that have supported you over the years? 179 00:11:39,680 --> 00:11:42,720 Who has been your biggest influencers? 180 00:11:42,720 --> 00:11:49,400 Well, I wish you could all meet my grandmother. 181 00:11:49,400 --> 00:11:53,040 She is unfortunately no longer with us. 182 00:11:53,040 --> 00:11:55,040 But she's probably watching from somewhere. 183 00:11:55,040 --> 00:11:56,040 Yeah, exactly. 184 00:11:56,040 --> 00:11:57,040 Oh, without a doubt. 185 00:11:57,040 --> 00:12:02,920 My mom's mom, Francis, but we all called her Graham Fran for the longest time. 186 00:12:02,920 --> 00:12:03,920 I thought that was her name. 187 00:12:03,920 --> 00:12:07,800 And then I realized it was shortened from grandma Fran to Graham Fran. 188 00:12:07,800 --> 00:12:14,040 You know, she was an incredibly intelligent, incredibly strong driven individual who didn't 189 00:12:14,040 --> 00:12:15,040 take SHIT. 190 00:12:15,040 --> 00:12:17,840 I don't know if I can swear on here. 191 00:12:17,840 --> 00:12:18,840 Good. 192 00:12:18,840 --> 00:12:21,640 So she just, you got that from her. 193 00:12:21,640 --> 00:12:22,640 Yeah, 100%. 194 00:12:22,640 --> 00:12:29,520 But she always remained graceful and was very respectful. 195 00:12:29,520 --> 00:12:35,160 And you know, I think that her poise was unshakable. 196 00:12:35,160 --> 00:12:36,480 And I really admire that. 197 00:12:36,480 --> 00:12:38,400 And and plus, she was just cool. 198 00:12:38,400 --> 00:12:43,920 Like, she was just like, a super cool, rad, independent grandma. 199 00:12:43,920 --> 00:12:52,440 And granted, you know, my grandpa, who I was also equally close with, was amazing, you 200 00:12:52,440 --> 00:12:57,440 know, but she had her own independent life as well, which was very rare in the 40s and 201 00:12:57,440 --> 00:13:03,920 50s, you know, but she always told me like, have your own finances, have your own checking 202 00:13:03,920 --> 00:13:06,960 account, make sure that you can support yourself. 203 00:13:06,960 --> 00:13:12,120 And you know, like, those are really important lessons that we need to be reminded of. 204 00:13:12,120 --> 00:13:13,120 Because you never know. 205 00:13:13,120 --> 00:13:14,480 You know, you never know. 206 00:13:14,480 --> 00:13:17,040 So yeah, she was always there. 207 00:13:17,040 --> 00:13:20,160 And then I just feel really fortunate that I have an amazing mother, of course, who just 208 00:13:20,160 --> 00:13:24,000 continued to share that love and share that support. 209 00:13:24,000 --> 00:13:25,760 My parents are I always say very laissez faire. 210 00:13:25,760 --> 00:13:28,440 They let me kind of just run around and do whatever. 211 00:13:28,440 --> 00:13:33,840 And then if I messed up, I'd have to come back and be like, so I messed up. 212 00:13:33,840 --> 00:13:40,280 And then I'd have to figure out some way to work it out. 213 00:13:40,280 --> 00:13:46,600 And then here in New York City, I am blessed with an amazing, absolutely amazing group 214 00:13:46,600 --> 00:13:51,040 of female friends. 215 00:13:51,040 --> 00:13:57,160 And they're all a force to be reckoned with in their own way. 216 00:13:57,160 --> 00:14:00,960 And when we come together, it's just magic. 217 00:14:00,960 --> 00:14:07,600 And I think that's one of the things that I love most about being here in New York City, 218 00:14:07,600 --> 00:14:12,320 because I feel like I have this like this network, you know, and that's really powerful. 219 00:14:12,320 --> 00:14:17,560 And it feels really good to have them here in my life in the city, but just in my life. 220 00:14:17,560 --> 00:14:24,040 Right, Lee or how is with regard to what she has planned in the future about those cute 221 00:14:24,040 --> 00:14:26,800 shoes was showing us earlier? 222 00:14:26,800 --> 00:14:33,000 Yes, to survive the speed project would be goal number one. 223 00:14:33,000 --> 00:14:39,120 And then Lance and I are running the Leadville 100 in August. 224 00:14:39,120 --> 00:14:43,160 So that's the 100 mile trail race in Colorado. 225 00:14:43,160 --> 00:14:49,320 And so in between now and then, I'll be doing a lot of running. 226 00:14:49,320 --> 00:14:53,200 And then maybe some more running with a side of running. 227 00:14:53,200 --> 00:14:57,480 And so we'll be doing a lot of like 50 K's and 50 milers around New York City that we 228 00:14:57,480 --> 00:14:59,580 can drive to for weekends. 229 00:14:59,580 --> 00:15:02,200 So don't worry, I'm not gonna wear I'm still gonna be on Mir. 230 00:15:02,200 --> 00:15:06,240 It's still gonna be teaching my classes. 231 00:15:06,240 --> 00:15:11,520 And you know, being really strategic with my schedule, as far as recovery days, strength 232 00:15:11,520 --> 00:15:18,040 days, running days, and then just making sure that I sleeping enough. 233 00:15:18,040 --> 00:15:21,600 And eating enough. 234 00:15:21,600 --> 00:15:26,240 And of course, you know, the I know that nutrition is a really important aspect. 235 00:15:26,240 --> 00:15:28,240 We talked about Superpower earlier. 236 00:15:28,240 --> 00:15:31,840 What's your go to workout snack? 237 00:15:31,840 --> 00:15:33,880 I get that question a lot. 238 00:15:33,880 --> 00:15:36,160 So what is your secret there? 239 00:15:36,160 --> 00:15:38,320 It depends upon the workout that I'm doing. 240 00:15:38,320 --> 00:15:39,320 I really does. 241 00:15:39,320 --> 00:15:41,600 So thank you, Laura. 242 00:15:41,600 --> 00:15:42,600 So cool. 243 00:15:42,600 --> 00:15:48,920 Like if I'm strength training, I need fuel like I can feel a difference when I'm on the 244 00:15:48,920 --> 00:15:55,160 floor. If I have not eaten enough, I just don't have the ability to lift like what I 245 00:15:55,160 --> 00:15:56,800 want to lift. 246 00:15:56,800 --> 00:16:01,560 I can I can run on you know, six miles or so in an empty stomach and feel fine. 247 00:16:01,560 --> 00:16:06,160 Not maybe not like, like an easy run, you know. 248 00:16:06,160 --> 00:16:08,080 And I'm working on my longer nutrition. 249 00:16:08,080 --> 00:16:11,320 That's been something I've struggled with just finding things that settle and with my 250 00:16:11,320 --> 00:16:15,480 stomach GI issues can be a little bit challenging on longer runs. 251 00:16:15,480 --> 00:16:18,680 I ate a lot of bananas, I love fruit. 252 00:16:18,680 --> 00:16:22,920 So like before a run or before a workout, usually some sort of bananas included some 253 00:16:22,920 --> 00:16:25,400 sort of like nut butter of some sort. 254 00:16:25,400 --> 00:16:32,400 So like my smoothie usually includes protein powder, bee pollen, green powder, vibrant 255 00:16:32,400 --> 00:16:34,360 health, not butter. 256 00:16:34,360 --> 00:16:38,720 I throw in additional strawberries for additional vitamin C and just kind of like boost the 257 00:16:38,720 --> 00:16:40,920 base that Daily Harvest provides. 258 00:16:40,920 --> 00:16:45,560 And that way I know that I started my day with at least like 35 to 40 grams of protein, 259 00:16:45,560 --> 00:16:49,360 granted it's vegan, but still protein and fruits and vegetables. 260 00:16:49,360 --> 00:16:50,360 So 261 00:16:50,360 --> 00:16:51,360 Awesome. 262 00:16:51,360 --> 00:16:52,800 I start my day with a smoothie too. 263 00:16:52,800 --> 00:16:58,240 And of course, you are born in California, so the strawberries have to go in there, right? 264 00:16:58,240 --> 00:16:59,240 Yeah, 265 00:16:59,240 --> 00:17:00,240 exactly. 266 00:17:00,240 --> 00:17:01,240 Exactly. 267 00:17:01,240 --> 00:17:02,240 California. 268 00:17:02,240 --> 00:17:04,680 I love it. 269 00:17:04,680 --> 00:17:05,720 That sounds super simple. 270 00:17:05,720 --> 00:17:07,120 Any questions for Hollis? 271 00:17:07,120 --> 00:17:09,120 I'm kind of like looking through the comments. 272 00:17:09,120 --> 00:17:12,160 What are your thoughts on intermittent fasting? 273 00:17:12,160 --> 00:17:13,160 That's a really good question. 274 00:17:13,160 --> 00:17:15,360 I think it depends upon individual. 275 00:17:15,360 --> 00:17:20,680 So it works really well for some people. 276 00:17:20,680 --> 00:17:28,880 If you've ever had disordered eating, I would say don't do it. 277 00:17:28,880 --> 00:17:33,920 But if you haven't experienced any sort of disordered eating, you can always try it. 278 00:17:33,920 --> 00:17:40,480 The whole idea is to limit the number of calories that you're consuming over that day or perhaps 279 00:17:40,480 --> 00:17:41,480 over that week. 280 00:17:41,480 --> 00:17:42,480 That's why most people do it. 281 00:17:42,480 --> 00:17:45,480 Some people say that it gives them more energy. 282 00:17:45,480 --> 00:17:48,480 It just depends on the individual. 283 00:17:48,480 --> 00:17:53,180 And if you try it consistently for three or four or five days and it works really well 284 00:17:53,180 --> 00:17:54,440 for you, then great. 285 00:17:54,440 --> 00:17:55,540 Maybe that works for you. 286 00:17:55,540 --> 00:18:00,680 But remembering that every body is so distinctly different, right? 287 00:18:00,680 --> 00:18:06,240 And what works for one individual is not going to work necessarily for another individual. 288 00:18:06,240 --> 00:18:11,680 And so that's why I'm always really passionate to say you have to be your own scientist and 289 00:18:11,680 --> 00:18:17,320 do your own studies and try it out, right? 290 00:18:17,320 --> 00:18:23,700 There's no harm in trying something out to see if it gives you the results that you want. 291 00:18:23,700 --> 00:18:27,240 And if you find that it works with your lifestyle, great. 292 00:18:27,240 --> 00:18:29,760 You know, that's awesome. 293 00:18:29,760 --> 00:18:32,960 And if it doesn't work or if you feel forced or if you feel uncomfortable, if you're like, 294 00:18:32,960 --> 00:18:36,160 oh, I have to do that, don't do it. 295 00:18:36,160 --> 00:18:37,160 Why? 296 00:18:37,160 --> 00:18:42,480 Like, you know, it's like you want you want healthy lifestyle choices to become part of 297 00:18:42,480 --> 00:18:46,200 your life. 298 00:18:46,200 --> 00:18:48,600 And otherwise, it just becomes a burden. 299 00:18:48,600 --> 00:18:52,280 And then you don't like why why take on another burden? 300 00:18:52,280 --> 00:18:54,960 There's enough that we all have to deal with. 301 00:18:54,960 --> 00:19:00,360 Yeah, wellness is really also about, as the word says, feeling well. 302 00:19:00,360 --> 00:19:03,280 So you don't really feel like it's a chore. 303 00:19:03,280 --> 00:19:06,920 It needs to be something that gives you that joy and that happiness. 304 00:19:06,920 --> 00:19:07,920 Right. 305 00:19:07,920 --> 00:19:08,920 Feel well. 306 00:19:08,920 --> 00:19:12,800 It's part of working out is that happiness that you get afterwards. 307 00:19:12,800 --> 00:19:15,800 If you don't, amazing. 308 00:19:15,800 --> 00:19:16,800 Exactly. 309 00:19:16,800 --> 00:19:19,000 Yeah, that's what I listen to when I run. 310 00:19:19,000 --> 00:19:20,000 Okay. 311 00:19:20,000 --> 00:19:26,320 And then I'm running slow, easy miles. 312 00:19:26,320 --> 00:19:31,440 Most of my running like 80% of my running is zone to very slow, very easy miles. 313 00:19:31,440 --> 00:19:32,920 I wear a heart rate monitor. 314 00:19:32,920 --> 00:19:38,440 I do everything heart rate based because I'm following very specific training programs. 315 00:19:38,440 --> 00:19:41,880 So right now it's it's to build mitochondria. 316 00:19:41,880 --> 00:19:46,780 So I'm like building this really strong foundation that I can then utilize in my ultras. 317 00:19:46,780 --> 00:19:53,520 So a lot of slower music, if I listen to fast music, then I'm tempted to run fast and that 318 00:19:53,520 --> 00:19:57,640 defeats the whole entire purpose of the run. 319 00:19:57,640 --> 00:19:59,120 And I love podcasts. 320 00:19:59,120 --> 00:20:02,520 So I listen to a lot of podcasts. 321 00:20:02,520 --> 00:20:07,720 And then I listen to audible books, audiobooks. 322 00:20:07,720 --> 00:20:11,480 And right now I just started the Will Smith autobiography. 323 00:20:11,480 --> 00:20:13,000 Oh, it's so good. 324 00:20:13,000 --> 00:20:14,720 I just read it. 325 00:20:14,720 --> 00:20:15,720 It's so good. 326 00:20:15,720 --> 00:20:17,200 And it's 16 hours. 327 00:20:17,200 --> 00:20:20,400 So it's like that will get me through like a good chunk of training. 328 00:20:20,400 --> 00:20:23,240 And I only listen to it on long run days. 329 00:20:23,240 --> 00:20:28,400 So like this Saturday, I have to run 14 miles and then Sunday. 330 00:20:28,400 --> 00:20:31,800 No, I run 16 this Saturday and eight this Sunday. 331 00:20:31,800 --> 00:20:36,640 So I know that I'm going to like I save it for the weekend so I can like have something 332 00:20:36,640 --> 00:20:41,480 to look forward to when I'm on those longer, longer distances. 333 00:20:41,480 --> 00:20:47,680 If I'm doing speed, oh, you better believe it's like hard hitting EDM super aggressive. 334 00:20:47,680 --> 00:20:49,880 I also love like heavy metal. 335 00:20:49,880 --> 00:20:53,880 So sometimes it's a Metallica sometimes it's tool. 336 00:20:53,880 --> 00:21:00,080 Anything to get me like ramped up and and in the mood to turn my legs over quickly and 337 00:21:00,080 --> 00:21:02,520 push through because like those are hard. 338 00:21:02,520 --> 00:21:03,520 I mean, it's uncomfortable. 339 00:21:03,520 --> 00:21:04,520 It feels horrible. 340 00:21:04,520 --> 00:21:05,520 I want to die. 341 00:21:05,520 --> 00:21:07,840 And you just got to do it. 342 00:21:07,840 --> 00:21:11,280 So the music helps putting your mind into it. 343 00:21:11,280 --> 00:21:14,320 Yeah, so I saw this earlier. 344 00:21:14,320 --> 00:21:17,680 How do you stay so motivated? 345 00:21:17,680 --> 00:21:23,880 Um, motivation, ebbs and flows. 346 00:21:23,880 --> 00:21:25,760 I am focused on consistency. 347 00:21:25,760 --> 00:21:30,320 Like I keep like a day planner, right? 348 00:21:30,320 --> 00:21:31,320 Like this. 349 00:21:31,320 --> 00:21:36,120 This actually hasn't been color coded yet. 350 00:21:36,120 --> 00:21:38,880 But I always write in my work schedule. 351 00:21:38,880 --> 00:21:43,600 Then I write in my other obligations like my personal clients. 352 00:21:43,600 --> 00:21:47,560 And those usually got highlighted one color, then I schedule in my workouts because I'm 353 00:21:47,560 --> 00:21:50,200 very specific once again with my workouts, right? 354 00:21:50,200 --> 00:21:52,080 I even write in rest days. 355 00:21:52,080 --> 00:21:54,780 And those are all highlighted in different colors. 356 00:21:54,780 --> 00:21:59,760 And then when I've done those things that are here, I actually physically draw a line 357 00:21:59,760 --> 00:22:01,760 through or check it off. 358 00:22:01,760 --> 00:22:04,480 That sense of satisfaction is excellent motivation for me. 359 00:22:04,480 --> 00:22:06,640 I thrive off of that. 360 00:22:06,640 --> 00:22:09,520 And so that works really well for me. 361 00:22:09,520 --> 00:22:13,520 I am someone who does well with regimen. 362 00:22:13,520 --> 00:22:15,280 And this helps me stay regimented. 363 00:22:15,280 --> 00:22:16,960 And it helps keep me calm. 364 00:22:16,960 --> 00:22:21,560 If my world gets a little thrown off and I feel a little like unsure of where I'm supposed 365 00:22:21,560 --> 00:22:25,520 to go or what I'm supposed to do, it gives me a little bit of anxiety. 366 00:22:25,520 --> 00:22:30,040 So I found that this really helps kind of anchor me down a lot. 367 00:22:30,040 --> 00:22:31,840 And it's also my job. 368 00:22:31,840 --> 00:22:38,600 Like I, I wanted like when I when I told the line of a race, I want to step up to that 369 00:22:38,600 --> 00:22:45,200 race knowing that I've done all that I could do to prepare. 370 00:22:45,200 --> 00:22:50,600 And I know the feeling from experience of stepping up to the line of Oh, shit, I did 371 00:22:50,600 --> 00:22:52,720 not do the training I needed to do right. 372 00:22:52,720 --> 00:22:55,880 And then you're in the race and you're like, Yeah, I should have should have been better 373 00:22:55,880 --> 00:22:56,880 about this. 374 00:22:56,880 --> 00:23:00,160 Or maybe I should have gone out to that party or maybe I should you know, like any kind 375 00:23:00,160 --> 00:23:02,080 of learn. 376 00:23:02,080 --> 00:23:08,880 Yeah, that helps also with maintain the consistency just because I've had those non consistent 377 00:23:08,880 --> 00:23:13,400 experiences, shall we say, but I've always I've always been someone to follow follow 378 00:23:13,400 --> 00:23:14,400 planner. 379 00:23:14,400 --> 00:23:20,400 Yeah, I'm not that started like, honestly, elementary school, like sixth, fifth grade, 380 00:23:20,400 --> 00:23:27,680 sixth grade, junior high, all the way through, like, you know, I can't get rid of it. 381 00:23:27,680 --> 00:23:31,320 And I love it as a paper planner, see if it right in front of your eyes. 382 00:23:31,320 --> 00:23:32,320 Oh, yeah, exactly. 383 00:23:32,320 --> 00:23:36,960 And I think I remember things better when I write it out that I can see it like I still 384 00:23:36,960 --> 00:23:44,720 on Sunday evening is when I do my like, Google Calendar desk calendar matchup to make sure 385 00:23:44,720 --> 00:23:48,440 that it's all in sync. 386 00:23:48,440 --> 00:23:49,720 I do like little reminders. 387 00:23:49,720 --> 00:23:53,000 Hey, Hollis 30 minutes, you know, that's great. 388 00:23:53,000 --> 00:23:55,760 But otherwise, yeah, I use I use my planner. 389 00:23:55,760 --> 00:24:00,920 Any type of motivation to find healthy foods more accessible? 390 00:24:00,920 --> 00:24:06,960 Or how can we make it easy? 391 00:24:06,960 --> 00:24:08,440 Control what you can control. 392 00:24:08,440 --> 00:24:14,240 So you can you control what comes into your house. 393 00:24:14,240 --> 00:24:21,080 And so I think how you stock your cabinets, how you stock your fridge is is part of setting 394 00:24:21,080 --> 00:24:23,880 yourself up for success. 395 00:24:23,880 --> 00:24:31,240 And then if you have prepped foods, whether it's like cut up vegetables or cut up carrots, 396 00:24:31,240 --> 00:24:35,880 have those front and center in a glass container in your fridge so that you see them so that 397 00:24:35,880 --> 00:24:37,600 it's easy to grab. 398 00:24:37,600 --> 00:24:44,520 Also, I think having like those quick, easy things like in the freezer is really helpful 399 00:24:44,520 --> 00:24:46,880 or in the cupboard is really helpful. 400 00:24:46,880 --> 00:24:50,520 And then I think that mindset is a big part of it as well. 401 00:24:50,520 --> 00:24:55,280 A little shift of verbiage takes practice, but I think it can be incredibly powerful. 402 00:24:55,280 --> 00:24:59,920 So rather than, oh, man, I can't eat and I never like to use that. 403 00:24:59,920 --> 00:25:01,200 I try to go out of that. 404 00:25:01,200 --> 00:25:02,200 Right. 405 00:25:02,200 --> 00:25:05,200 Like, I can't eat that chocolate cake. 406 00:25:05,200 --> 00:25:11,080 Instead say, I, I am choosing to eat half of the chocolate cake, or I'm choosing to 407 00:25:11,080 --> 00:25:14,060 eat a whole of raspberries instead of the chocolate cake. 408 00:25:14,060 --> 00:25:15,060 So you're empowering yourself. 409 00:25:15,060 --> 00:25:19,920 So I always I always believe in empowering somebody to make a decision for themselves 410 00:25:19,920 --> 00:25:25,320 and try to take out the restriction, try to take out the camp. 411 00:25:25,320 --> 00:25:28,000 And I hate to label food as good or bad. 412 00:25:28,000 --> 00:25:29,000 Food is food. 413 00:25:29,000 --> 00:25:30,760 Food is fuel. 414 00:25:30,760 --> 00:25:40,720 And so thinking about how you can kind of change the words that you use because it impacts 415 00:25:40,720 --> 00:25:42,960 you but also those around you. 416 00:25:42,960 --> 00:25:48,480 So those around us, especially little people, are sponges, right? 417 00:25:48,480 --> 00:25:52,440 They hear a lot of our self talk. 418 00:25:52,440 --> 00:25:56,440 And so sometimes it's like a little check in, like, would I ever want, would I ever say 419 00:25:56,440 --> 00:26:00,440 that to a friend, would I ever say that to a family member, you know, and just kind of 420 00:26:00,440 --> 00:26:04,120 thinking about who's listening. 421 00:26:04,120 --> 00:26:11,760 Yeah, and certainly, whenever you say, oh, I can't eat that, your mind has a lot of power 422 00:26:11,760 --> 00:26:12,940 about this too. 423 00:26:12,940 --> 00:26:17,560 So I always say whenever you want to change your lifestyle, think about adding. 424 00:26:17,560 --> 00:26:18,560 Yes. 425 00:26:18,560 --> 00:26:19,560 Yeah. 426 00:26:19,560 --> 00:26:20,560 And crowding. 427 00:26:20,560 --> 00:26:23,280 That's another I think I love that because I always say that to you. 428 00:26:23,280 --> 00:26:25,520 You want to crowd those things out, right? 429 00:26:25,520 --> 00:26:31,800 Like you feel you fill in with those nutritious things like the apple or the pear or the apricots 430 00:26:31,800 --> 00:26:32,920 or once again, see, I love fruit. 431 00:26:32,920 --> 00:26:33,920 I can eat fruit. 432 00:26:33,920 --> 00:26:34,920 I'm basically a monkey. 433 00:26:34,920 --> 00:26:42,400 So so then you eat so much of that, you don't want the rest, right? 434 00:26:42,400 --> 00:26:45,480 You know, like, I think that's a really excellent point. 435 00:26:45,480 --> 00:26:47,480 Yeah, that idea of crowding it out. 436 00:26:47,480 --> 00:26:48,480 Yeah. 437 00:26:48,480 --> 00:26:54,440 Yeah, because then you really you more and of course, fruit has that magic power to where 438 00:26:54,440 --> 00:26:56,680 you just feel healthier, just like a workout. 439 00:26:56,680 --> 00:26:58,400 It's all of a sudden. 440 00:26:58,400 --> 00:27:03,400 I know when I got married, my husband at the beginning, I had to change his nutrition. 441 00:27:03,400 --> 00:27:10,640 He said all these salads and then I feel better. 442 00:27:10,640 --> 00:27:13,520 All these salads after all right. 443 00:27:13,520 --> 00:27:17,120 Have you read Viber Fuel by Dr. B for all you on here? 444 00:27:17,120 --> 00:27:18,880 I can't recommend that book enough. 445 00:27:18,880 --> 00:27:19,880 It's amazing. 446 00:27:19,880 --> 00:27:22,920 But I think it's like important to know that when you are starting to if you are starting 447 00:27:22,920 --> 00:27:27,540 to shift your diet, like adding more fiber, like eating more salads or adding more beans 448 00:27:27,540 --> 00:27:31,240 or adding more vegetables, a lot of people say, oh, it doesn't it doesn't agree with 449 00:27:31,240 --> 00:27:32,240 me. 450 00:27:32,240 --> 00:27:33,240 Right. 451 00:27:33,240 --> 00:27:35,020 But oh, yeah, yeah. 452 00:27:35,020 --> 00:27:38,160 Just like you train your body, right? 453 00:27:38,160 --> 00:27:41,560 You can't just walk into the gym and pick up a 500 pound dumbbell. 454 00:27:41,560 --> 00:27:43,760 You have to work your way up to it. 455 00:27:43,760 --> 00:27:49,920 You have to train your gut microbe to be able to digest those nutrients because you have 456 00:27:49,920 --> 00:27:54,280 the microbes in your gut based upon the food that you eat. 457 00:27:54,280 --> 00:27:58,700 So if you don't eat fruits and vegetables, you don't have the microbes. 458 00:27:58,700 --> 00:28:03,240 So then when you eat it, it doesn't break down as quickly and then you get the fermentation 459 00:28:03,240 --> 00:28:04,240 and you get gassy, right? 460 00:28:04,240 --> 00:28:06,720 You're like, oh, yeah, really gassy. 461 00:28:06,720 --> 00:28:14,120 So introduce new foods, especially really fibrous foods, cauliflower, beans, broccoli, 462 00:28:14,120 --> 00:28:15,880 cabbage, right? 463 00:28:15,880 --> 00:28:22,800 Introduce just little bits sparingly and start to build up your gut microbe. 464 00:28:22,800 --> 00:28:26,640 Then you can start to add in a little bit more and then you can start to add a little 465 00:28:26,640 --> 00:28:27,640 bit more. 466 00:28:27,640 --> 00:28:32,360 And then and then that's when you really start to crowd out those unhealthy foods. 467 00:28:32,360 --> 00:28:34,000 Right. 468 00:28:34,000 --> 00:28:39,720 And a lot of research has been done and I'm sure you know this as well that the gut microbe 469 00:28:39,720 --> 00:28:41,080 influences cravings. 470 00:28:41,080 --> 00:28:44,120 So let's say you're like, oh, I have the worst chocolate craving because your microbes are 471 00:28:44,120 --> 00:28:47,120 like, give me chocolate, give me chocolate, give me chocolate. 472 00:28:47,120 --> 00:28:51,480 So then we eat it and we get the, oh, I got what I wanted. 473 00:28:51,480 --> 00:28:55,080 So you just kind of have to like nudge them out a little bit. 474 00:28:55,080 --> 00:29:00,600 I totally agree because it's I mean, your body is what you eat. 475 00:29:00,600 --> 00:29:04,400 And if that's just the diet that you have, it's going to be expecting that. 476 00:29:04,400 --> 00:29:07,520 So it's also your habits, right? 477 00:29:07,520 --> 00:29:08,880 Breaking down the habits. 478 00:29:08,880 --> 00:29:10,640 And I know we talked about book. 479 00:29:10,640 --> 00:29:13,480 We always message each other about books. 480 00:29:13,480 --> 00:29:17,760 So one of my really favorite books is the Atomic Habit book, right? 481 00:29:17,760 --> 00:29:22,960 Were you really breaking it down into making these micro is a little changes, maybe adding 482 00:29:22,960 --> 00:29:27,080 more fruit slowly and over time it will become part of your habits. 483 00:29:27,080 --> 00:29:30,880 Yeah, any question that I'm scrolling through the comments here. 484 00:29:30,880 --> 00:29:34,400 So meal preparation is helpful. 485 00:29:34,400 --> 00:29:38,080 I plan to, so we got lots of planners here. 486 00:29:38,080 --> 00:29:40,600 Love it. 487 00:29:40,600 --> 00:29:45,640 That I kind of thinking about this and clearly this is also something that just like with 488 00:29:45,640 --> 00:29:50,960 eating and starting slowly to change your diet, it's maybe also with the workouts because 489 00:29:50,960 --> 00:29:54,840 they have sometimes people that say, I'm going to come here every day to your classes because 490 00:29:54,840 --> 00:29:59,520 I'm a fitness instructor and I tell them, I don't know that you should come every day. 491 00:29:59,520 --> 00:30:01,920 Maybe take some rest days. 492 00:30:01,920 --> 00:30:07,600 They're really important for you would maybe to start with one or two times per week and 493 00:30:07,600 --> 00:30:13,560 then you can take some walks and then you actually make it a habit instead of setting 494 00:30:13,560 --> 00:30:17,880 yourself up for failure where you can't come every day. 495 00:30:17,880 --> 00:30:18,880 100%. 496 00:30:18,880 --> 00:30:23,840 I think that's very important to remind people of as well. 497 00:30:23,840 --> 00:30:32,680 And also when people are trying to make major shifts, it's really challenging to change 498 00:30:32,680 --> 00:30:34,040 a lot of things all at once. 499 00:30:34,040 --> 00:30:39,840 So just pick out one thing, focus on that and like you said, make that habitual and 500 00:30:39,840 --> 00:30:43,920 then you can add in another one and then you can add in another one or whatever it may 501 00:30:43,920 --> 00:30:44,920 be. 502 00:30:44,920 --> 00:30:49,960 But it's important to also look at your whole day. 503 00:30:49,960 --> 00:30:53,440 How much do you move your whole day? 504 00:30:53,440 --> 00:30:59,640 You know, and I mean, just kind of like seeing also we all have good days where things fall 505 00:30:59,640 --> 00:31:04,000 in place easier and maybe you can work out and then on the next day we'll just pick it 506 00:31:04,000 --> 00:31:07,480 back up and don't think, oh, I failed because I didn't work out. 507 00:31:07,480 --> 00:31:08,480 It's all right. 508 00:31:08,480 --> 00:31:09,480 We all have that. 509 00:31:09,480 --> 00:31:12,360 Where it was maybe a challenge to get things done. 510 00:31:12,360 --> 00:31:13,360 100%. 511 00:31:13,360 --> 00:31:19,640 Oh, I just want to say today, for example, my day got out of hand. 512 00:31:19,640 --> 00:31:26,080 The schedule got totally shifted and I didn't get my four miles in. 513 00:31:26,080 --> 00:31:27,080 It's okay. 514 00:31:27,080 --> 00:31:29,080 I'm not going to die. 515 00:31:29,080 --> 00:31:31,120 No, I'm quite happy. 516 00:31:31,120 --> 00:31:32,120 Thank you. 517 00:31:32,120 --> 00:31:33,120 Yeah. 518 00:31:33,120 --> 00:31:36,760 And I know that my next run is going to be even stronger because my body is going to 519 00:31:36,760 --> 00:31:38,200 be even more rested. 520 00:31:38,200 --> 00:31:39,640 And that's what makes me excited. 521 00:31:39,640 --> 00:31:44,120 I know my legs are going to feel really good when I have to take on those 16 miles on Saturday 522 00:31:44,120 --> 00:31:45,120 morning. 523 00:31:45,120 --> 00:31:48,260 So I'm like, oh, it's going to be nice because Friday is always a rest day. 524 00:31:48,260 --> 00:31:49,920 So I always take that on. 525 00:31:49,920 --> 00:31:50,920 Love it. 526 00:31:50,920 --> 00:31:54,160 And of course you have that amazing Will Smith book to listen to. 527 00:31:54,160 --> 00:31:56,160 I do. 528 00:31:56,160 --> 00:31:59,040 Any thoughts on cravings? 529 00:31:59,040 --> 00:32:02,280 How to not give in or do you? 530 00:32:02,280 --> 00:32:05,680 Cravings. 531 00:32:05,680 --> 00:32:09,560 I think I've gotten much better about it. 532 00:32:09,560 --> 00:32:13,440 I think understanding why I'm having a craving. 533 00:32:13,440 --> 00:32:16,080 Usually if I'm craving something crunchy, it's usually because I'm anxious. 534 00:32:16,080 --> 00:32:22,880 If I'm craving something sweet and like pudding-y, softy, if you will, that's not really a word, 535 00:32:22,880 --> 00:32:23,880 but you get it. 536 00:32:23,880 --> 00:32:27,360 Then I know it's like I just I need like a hug or I need some love. 537 00:32:27,360 --> 00:32:32,640 So like understanding what I really need. 538 00:32:32,640 --> 00:32:35,920 And if I'm feeling hungry, I'm like gosh, I just ate but I'm feeling hungry. 539 00:32:35,920 --> 00:32:40,280 I'll start with some water because usually I'm thirsty because I'm always sweating. 540 00:32:40,280 --> 00:32:43,480 And so I know I'm like, oh, I'm feeling a little dehydrated. 541 00:32:43,480 --> 00:32:49,440 But if you've kind of checked in and you're hydrated, you feel like you're really good, 542 00:32:49,440 --> 00:32:51,560 go ahead and have a little bit. 543 00:32:51,560 --> 00:32:53,360 Like there's no harm in that. 544 00:32:53,360 --> 00:33:01,040 Give yourself a little love and like appreciate the moment and feel really good about it. 545 00:33:01,040 --> 00:33:03,240 So that being present is really important. 546 00:33:03,240 --> 00:33:08,480 So in my research, I always really emphasize the connection between your mind and your 547 00:33:08,480 --> 00:33:09,480 gut. 548 00:33:09,480 --> 00:33:16,160 Because clearly, and it sometimes helps even if it's individually wrapped and along the 549 00:33:16,160 --> 00:33:21,240 joy about unwrapping it and how it's easy to put it in your mouth and then really savoring 550 00:33:21,240 --> 00:33:23,480 it and maybe eating it with your friends. 551 00:33:23,480 --> 00:33:29,680 You're getting that social stimulation and this stimulation of your body, enjoying it 552 00:33:29,680 --> 00:33:32,680 and not just mindless snacking. 553 00:33:32,680 --> 00:33:33,680 So exactly. 554 00:33:33,680 --> 00:33:35,520 It's making it more of a ritual. 555 00:33:35,520 --> 00:33:36,520 Send Hollas any questions. 556 00:33:36,520 --> 00:33:38,680 Let me know if you have any questions. 557 00:33:38,680 --> 00:33:43,000 We really appreciated her time here because I know you're super busy. 558 00:33:43,000 --> 00:33:45,320 Thank you so much for inviting me to join you today. 559 00:33:45,320 --> 00:33:46,320 It's been so much fun. 560 00:33:46,320 --> 00:33:49,320 Have a wonderful rest of your day. 561 00:33:49,320 --> 00:33:50,320 Bye bye. 562 00:33:50,320 --> 00:33:51,320 You too. 563 00:33:51,320 --> 00:33:52,320 Bye bye. 564 00:33:52,320 --> 00:33:53,320 All right. 565 00:33:53,320 --> 00:33:57,640 That's it for today's episode of the Happy Healthy Hustle podcast. 566 00:33:57,640 --> 00:34:00,160 Today was actually a special podcast. 567 00:34:00,160 --> 00:34:04,760 We had a 2022 Instagram Live with Hollas Tuttle. 568 00:34:04,760 --> 00:34:11,480 And today we listened to the shortened edited audio version of this amazing interview with 569 00:34:11,480 --> 00:34:15,760 the superstar that is also teaching on the Lulelemen studio. 570 00:34:15,760 --> 00:34:21,400 I hope you enjoyed our discussion and remember health, happiness and productivity are all 571 00:34:21,400 --> 00:34:26,400 interconnected and we need to prioritize all three to reach our full potential. 572 00:34:26,400 --> 00:34:39,040 Thanks for tuning in and we'll catch you next time.