1 00:00:00,000 --> 00:00:08,320 Hello everyone and welcome to the Within Range Coaching Podcast. 2 00:00:08,320 --> 00:00:13,120 I'm Ranger, certified holistic success coach, and in this podcast I am breaking down the 3 00:00:13,120 --> 00:00:17,800 journey that entrepreneurs face as they start their organizations, find solutions to the 4 00:00:17,800 --> 00:00:21,400 problems in their way, and create an impact that lasts. 5 00:00:21,400 --> 00:00:25,880 So if you're an entrepreneur, nonprofit leader, or purpose-driven community member that wants 6 00:00:25,880 --> 00:00:30,600 to learn how to grow your impact and develop yourself as the person behind the mission, 7 00:00:30,600 --> 00:00:32,400 then this podcast is for you. 8 00:00:32,400 --> 00:00:40,600 I know you're just as eager to get started as I am, so let's jump right in. 9 00:00:40,600 --> 00:00:45,480 Good morning, good afternoon, and good evening everyone and welcome to today's episode. 10 00:00:45,480 --> 00:00:51,480 Today we get to focus on something that affects each and every one of us every single day. 11 00:00:51,480 --> 00:00:55,000 Whether it's first thing in the morning, halfway through your day, or in the evening 12 00:00:55,000 --> 00:01:00,880 right before bed, that's right, today we're talking about eating. 13 00:01:00,880 --> 00:01:06,520 More specifically, our guests will be talking about the importance of nutrition. 14 00:01:06,520 --> 00:01:11,000 Today I'm joined by an amazing woman that is making waves in the fitness industry. 15 00:01:11,000 --> 00:01:16,600 She is the co-owner and so many other things of Rooted Movement LLC, whose mission is to 16 00:01:16,600 --> 00:01:18,960 make Modesto better through movement. 17 00:01:18,960 --> 00:01:25,920 I am joined by my friend, walk supporter, and entrepreneur Marisol Fernandez. 18 00:01:25,920 --> 00:01:29,560 Mari, thank you for joining us today and sharing your magic with our listeners. 19 00:01:29,560 --> 00:01:31,840 Hi Ranger, thank you so much for having me here. 20 00:01:31,840 --> 00:01:32,840 I'm really excited. 21 00:01:32,840 --> 00:01:35,320 Good, I'm excited to have you here. 22 00:01:35,320 --> 00:01:39,360 Could you do us all a favor and just give us a quick rundown of who you are and what 23 00:01:39,360 --> 00:01:41,560 it is that you do exactly? 24 00:01:41,560 --> 00:01:46,120 My name is Marisol Fernandez and I am one of the founders of Rooted Movement. 25 00:01:46,120 --> 00:01:53,520 I am a strength coach, a certified nutrition coach, a yoga instructor, a wife, and a mom. 26 00:01:53,520 --> 00:01:58,200 I am really seeking to make a difference in this world through nutrition. 27 00:01:58,200 --> 00:02:05,440 I feel that it's the foundation of everybody's life, their emotions, and really the solution 28 00:02:05,440 --> 00:02:07,880 to a lot of their problems. 29 00:02:07,880 --> 00:02:12,380 Yeah, a lot of different titles going on there and I'm sure that's something that a lot of 30 00:02:12,380 --> 00:02:17,580 us can relate to and feel. 31 00:02:17,580 --> 00:02:20,440 What would you say is your intention for today's episode? 32 00:02:20,440 --> 00:02:26,480 Today, I really want to help people have a different perspective of nutrition. 33 00:02:26,480 --> 00:02:30,860 A lot of the information that we have or that we've grown up with is very outdated and there's 34 00:02:30,860 --> 00:02:37,080 a lot of new research out there that's coming out that really simplifies a lot of the misconceptions 35 00:02:37,080 --> 00:02:39,320 and the overwhelming information. 36 00:02:39,320 --> 00:02:45,360 I would like, anytime I speak, my hope is to just clarify the information for somebody 37 00:02:45,360 --> 00:02:50,040 out there because everybody, the information for them is unique. 38 00:02:50,040 --> 00:02:51,400 Yeah, I think that's so important. 39 00:02:51,400 --> 00:02:55,880 I feel like a lot of information about a lot of things are outdated. 40 00:02:55,880 --> 00:03:00,520 It sounds like a lot of what you want to do today is simplify and clarify what's going 41 00:03:00,520 --> 00:03:06,000 on, what's really happening in the nutrition industry, and how people can best apply that 42 00:03:06,000 --> 00:03:08,040 to their life and situation. 43 00:03:08,040 --> 00:03:09,040 Yes. 44 00:03:09,040 --> 00:03:10,040 Awesome. 45 00:03:10,040 --> 00:03:15,200 Well, before we jump straight into that, could you give us a little bit of a rundown of your 46 00:03:15,200 --> 00:03:16,200 history? 47 00:03:16,200 --> 00:03:21,800 How did you get into the yoga, the strength, the nutrition, the everything? 48 00:03:21,800 --> 00:03:22,800 What's your story? 49 00:03:22,800 --> 00:03:28,040 Well, I kind of fell into this industry by accident. 50 00:03:28,040 --> 00:03:35,960 My actual bachelor's degrees in criminal justice and in sociology, so I studied people. 51 00:03:35,960 --> 00:03:41,480 But somewhat correlates into what I do as far as a coach. 52 00:03:41,480 --> 00:03:45,240 I decided three months before graduation that it's not what I wanted to do. 53 00:03:45,240 --> 00:03:49,760 I wanted to become a parole officer at that time. 54 00:03:49,760 --> 00:03:53,920 There was a lot of changes in the criminal justice area during that time, so I kind of 55 00:03:53,920 --> 00:03:54,920 veered away. 56 00:03:54,920 --> 00:04:01,800 A few years later, I ran into somebody who recognized my ability to connect with people. 57 00:04:01,800 --> 00:04:04,240 She was like, you would be a great coach. 58 00:04:04,240 --> 00:04:06,520 She's like, I would love to teach you about fitness. 59 00:04:06,520 --> 00:04:08,880 I was like, I have no idea about fitness. 60 00:04:08,880 --> 00:04:12,520 I get on the treadmill and the elliptical, and that's all I know. 61 00:04:12,520 --> 00:04:13,720 She's like, well, I will teach you. 62 00:04:13,720 --> 00:04:17,560 I was like, as long as you teach me, and I just want you to know that I am a student 63 00:04:17,560 --> 00:04:20,480 that is a sponge, I will go to your house. 64 00:04:20,480 --> 00:04:22,240 I will pick your brain. 65 00:04:22,240 --> 00:04:23,680 That's kind of what I've done. 66 00:04:23,680 --> 00:04:29,920 I have spent the past 15 years learning about nutrition and about fitness, and I have been 67 00:04:29,920 --> 00:04:37,160 connecting with different organizations all over the world to really learn about nutrition. 68 00:04:37,160 --> 00:04:41,860 What I've learned is the more you connect with people, you kind of start learning certain 69 00:04:41,860 --> 00:04:49,360 things that everybody needs, and you kind of start developing your own nutritional path. 70 00:04:49,360 --> 00:04:55,400 I really enjoy the more holistic and wellness part of nutrition and fitness. 71 00:04:55,400 --> 00:05:01,440 I fell into this industry by accident, and one day, I decided I wanted to open up my 72 00:05:01,440 --> 00:05:02,440 own gym. 73 00:05:02,440 --> 00:05:09,880 I had a variety of clientele that was willing to support me, and that was in 2010. 74 00:05:09,880 --> 00:05:12,920 Here we are, almost 14 years later. 75 00:05:12,920 --> 00:05:17,080 My gym and my coaching business is going strong. 76 00:05:17,080 --> 00:05:23,600 Yeah, I have a passion for helping people and not just giving them something because 77 00:05:23,600 --> 00:05:27,920 they're paying me, but really holding on to my core values. 78 00:05:27,920 --> 00:05:31,440 I feel that that's what's really allowed me to be successful. 79 00:05:31,440 --> 00:05:37,880 Yeah, and just kind of keeping with that segue of core values, it sounds like connection 80 00:05:37,880 --> 00:05:43,160 is something that you hold very near and dear to yourself on a personal and professional 81 00:05:43,160 --> 00:05:45,300 level. 82 00:05:45,300 --> 00:05:52,080 What is it about that aspect of connecting with people that really draws you in? 83 00:05:52,080 --> 00:06:00,160 Well, I feel that society in the last, I don't know, 30, maybe 40 years has really been more 84 00:06:00,160 --> 00:06:05,600 about career-orientated, what you're developing in your life. 85 00:06:05,600 --> 00:06:13,160 People have kind of lost the importance of themselves and being authentic and having 86 00:06:13,160 --> 00:06:16,200 the tools to move through life. 87 00:06:16,200 --> 00:06:22,440 I feel that a lot of people's problems that they're going to doctors for medications and 88 00:06:22,440 --> 00:06:27,800 all this stress really comes down to maybe having an understanding of how the body works 89 00:06:27,800 --> 00:06:33,960 and how you feel it so that you can have more control over these things that maybe you feel 90 00:06:33,960 --> 00:06:40,240 you're unhappy with, such as your body image or your energy level, and you have the ability 91 00:06:40,240 --> 00:06:41,960 to control it. 92 00:06:41,960 --> 00:06:45,360 A lot of the struggles I feel that we have in life have to do with how we feel about 93 00:06:45,360 --> 00:06:46,360 ourselves. 94 00:06:46,360 --> 00:06:47,360 Yeah. 95 00:06:47,360 --> 00:06:49,720 It's really that, like you were saying earlier, it's that foundation. 96 00:06:49,720 --> 00:06:52,120 It's something that we do every single day. 97 00:06:52,120 --> 00:06:56,000 It's those micro choices that we make on a daily basis that can really affect us in that 98 00:06:56,000 --> 00:06:57,000 long term. 99 00:06:57,000 --> 00:06:58,000 Yes. 100 00:06:58,000 --> 00:06:59,000 Yeah. 101 00:06:59,000 --> 00:07:04,760 I know that you mentioned earlier that there are some misconceptions or before we jump 102 00:07:04,760 --> 00:07:09,520 into that actually, you mentioned earlier that you started in the criminal justice field 103 00:07:09,520 --> 00:07:16,360 and that you moved into, I mean, running your own business and making the full, it sounds 104 00:07:16,360 --> 00:07:20,400 like a 180 completely different track. 105 00:07:20,400 --> 00:07:22,440 What was that experience like for you? 106 00:07:22,440 --> 00:07:29,700 Well, see, you would see it as a complete 180, but I really don't see the difference 107 00:07:29,700 --> 00:07:35,080 other than I'm doing something different, but I still went into criminal justice because 108 00:07:35,080 --> 00:07:36,920 I wanted to help people. 109 00:07:36,920 --> 00:07:39,760 I wanted to help people that felt lost. 110 00:07:39,760 --> 00:07:46,440 I wanted to help people that felt maybe they had no more hope and really just give them 111 00:07:46,440 --> 00:07:51,120 some glimpse of light in different parts of their life. 112 00:07:51,120 --> 00:07:55,480 And since I didn't do it through criminal justice, doing it through fitness is pretty 113 00:07:55,480 --> 00:07:57,240 much the same thing. 114 00:07:57,240 --> 00:08:03,480 Most people feel that, oh, if I only weighed this amount, or if I only fit into this size 115 00:08:03,480 --> 00:08:10,740 of pants, I would feel happy, I would have more energy, or I would be able to have this 116 00:08:10,740 --> 00:08:13,960 career and feel better about myself. 117 00:08:13,960 --> 00:08:15,980 And really it doesn't come down to that. 118 00:08:15,980 --> 00:08:21,800 You have to understand that maybe it's the other things in our life that we need to change. 119 00:08:21,800 --> 00:08:22,940 It's not the food. 120 00:08:22,940 --> 00:08:27,600 People label food as bad and there is no such thing as bad food because at the end of the 121 00:08:27,600 --> 00:08:31,580 day, food gives us calories and we need calories to live. 122 00:08:31,580 --> 00:08:35,440 If I found a child on the side of the road and they were starving to death and I gave 123 00:08:35,440 --> 00:08:40,440 them a Snickers bar, which we have labeled as bad, it's going to give them calories. 124 00:08:40,440 --> 00:08:45,720 So I want to help people have more control over their body so they can have more control 125 00:08:45,720 --> 00:08:47,200 over their everyday life. 126 00:08:47,200 --> 00:08:48,200 Yeah. 127 00:08:48,200 --> 00:08:51,880 I wish I would have asked you that then instead of kind of assuming there that it sounds like, 128 00:08:51,880 --> 00:08:56,060 especially like what I was saying with the moving from criminal justice to the nutrition 129 00:08:56,060 --> 00:09:01,240 field, it sounds like there are a lot of parallels to be drawn, kind of giving people choices, 130 00:09:01,240 --> 00:09:06,400 giving them opportunities, showing them how to make better decisions for themselves. 131 00:09:06,400 --> 00:09:07,400 That's really interesting. 132 00:09:07,400 --> 00:09:12,480 And with what you're saying about that, that's something I run a lot into with my coaching 133 00:09:12,480 --> 00:09:13,480 practices. 134 00:09:13,480 --> 00:09:14,480 People make those statements. 135 00:09:14,480 --> 00:09:18,040 If I had X, I would be happy. 136 00:09:18,040 --> 00:09:19,560 I would be satisfied. 137 00:09:19,560 --> 00:09:21,360 I would be better. 138 00:09:21,360 --> 00:09:22,680 Good. 139 00:09:22,680 --> 00:09:25,680 Whatever that positive word is. 140 00:09:25,680 --> 00:09:32,280 But that's just the, what you can really see that easy to see external facet of their life. 141 00:09:32,280 --> 00:09:33,280 Yes. 142 00:09:33,280 --> 00:09:38,720 So when it comes to you having that holistic approach, how would you explore that with 143 00:09:38,720 --> 00:09:40,680 someone that you're working with? 144 00:09:40,680 --> 00:09:46,160 Well, how I would explore it with someone I'm working with is first I sit back and I 145 00:09:46,160 --> 00:09:47,160 listen. 146 00:09:47,160 --> 00:09:52,420 That's number one thing is I listen to what their wants are and then I ask them questions 147 00:09:52,420 --> 00:09:54,420 about their life. 148 00:09:54,420 --> 00:09:59,200 So I hear what their wants are and then I need to paint a bigger picture for myself 149 00:09:59,200 --> 00:10:03,000 as to what is their support system like? 150 00:10:03,000 --> 00:10:04,960 What is their daily activity like? 151 00:10:04,960 --> 00:10:06,360 What is their schedule like? 152 00:10:06,360 --> 00:10:08,500 What is their cooking ability like? 153 00:10:08,500 --> 00:10:12,400 What is their nutritional knowledge like? 154 00:10:12,400 --> 00:10:15,720 And then from there, I create a starting point. 155 00:10:15,720 --> 00:10:21,680 And that's kind of what we do in every part of my business, whether it's yoga or fitness, 156 00:10:21,680 --> 00:10:30,000 is knowing what your goal is and then creating a roadmap with specific markers to measure 157 00:10:30,000 --> 00:10:32,960 our progress to get you to your goal. 158 00:10:32,960 --> 00:10:33,960 Yeah, kind of. 159 00:10:33,960 --> 00:10:34,960 All right. 160 00:10:34,960 --> 00:10:35,960 Where are we right now? 161 00:10:35,960 --> 00:10:38,340 Where are we really right now? 162 00:10:38,340 --> 00:10:39,340 Where do you want to go? 163 00:10:39,340 --> 00:10:41,200 Where do you really want to go? 164 00:10:41,200 --> 00:10:42,200 Great. 165 00:10:42,200 --> 00:10:47,700 Now that where we are, where we are currently is clear, where we're going is clear. 166 00:10:47,700 --> 00:10:52,600 Now we can make those milestones and really flesh out that roadmap to get there. 167 00:10:52,600 --> 00:10:53,600 Yes. 168 00:10:53,600 --> 00:10:54,600 Gotcha. 169 00:10:54,600 --> 00:10:55,600 OK. 170 00:10:55,600 --> 00:11:00,440 So, yeah, that's really interesting because I feel like, again, with what you were saying 171 00:11:00,440 --> 00:11:04,220 earlier, a lot of people focus on one aspect. 172 00:11:04,220 --> 00:11:10,520 If I weighed this much and it's easy to say it's the most common New Year's resolution 173 00:11:10,520 --> 00:11:19,720 probably, but with those plans, I'm sure it's very different for every single person. 174 00:11:19,720 --> 00:11:24,160 How does that kind of play in with how do you keep all those different personalities, 175 00:11:24,160 --> 00:11:27,920 those different goals, aspects? 176 00:11:27,920 --> 00:11:29,040 What does that even look like to you? 177 00:11:29,040 --> 00:11:34,760 I guess for me, it's all creating steps in an image. 178 00:11:34,760 --> 00:11:41,960 I've never had anybody ask me to explain it that way, but I do have certain themes. 179 00:11:41,960 --> 00:11:43,520 Obviously, I have certain steps. 180 00:11:43,520 --> 00:11:45,280 Like I said, I listen to a person. 181 00:11:45,280 --> 00:11:48,880 I'm trying to figure out these aspects of their life. 182 00:11:48,880 --> 00:11:54,600 And then from there, I find what might be the easiest theme to start off with. 183 00:11:54,600 --> 00:11:59,080 Any changes we make, especially when it comes to health and fitness, we just need to make 184 00:11:59,080 --> 00:12:00,380 very small changes. 185 00:12:00,380 --> 00:12:03,640 A lot of times we tend to flip our lives upside down. 186 00:12:03,640 --> 00:12:04,960 We do all of this stuff. 187 00:12:04,960 --> 00:12:08,840 We take all of the nutritional information, we apply it, and we get overwhelmed. 188 00:12:08,840 --> 00:12:13,840 And a lot of times it can be as simple as, so I guess what I do is I listen to what their 189 00:12:13,840 --> 00:12:15,200 cravings are. 190 00:12:15,200 --> 00:12:19,600 I listen to what their emotions are, their sleep. 191 00:12:19,600 --> 00:12:25,400 So there are certain aspects I need to have checked off before I can move on as far as 192 00:12:25,400 --> 00:12:26,400 in their nutrition. 193 00:12:26,400 --> 00:12:31,960 So number one, if a person isn't sleeping, I don't care how much exercise they have. 194 00:12:31,960 --> 00:12:37,080 I don't care how many macros or detailed their macros are in their weighing. 195 00:12:37,080 --> 00:12:40,800 They're not going to get to their progress as fast if they're not sleeping. 196 00:12:40,800 --> 00:12:44,920 So my first job as a coach would be to get them to sleep. 197 00:12:44,920 --> 00:12:49,880 Then after that, it would be the most fundamental parts of what the human body needs. 198 00:12:49,880 --> 00:12:52,600 Protein, we're basically a pile of protein. 199 00:12:52,600 --> 00:12:53,940 And then water. 200 00:12:53,940 --> 00:12:57,320 So those are kind of my to go to steps, right? 201 00:12:57,320 --> 00:13:00,000 So I meet somebody, I listen to them, I figure out their goal. 202 00:13:00,000 --> 00:13:04,040 I find out which one of those things are they not checking off first. 203 00:13:04,040 --> 00:13:05,920 And then we work on that. 204 00:13:05,920 --> 00:13:09,400 And then we work on the next step from there. 205 00:13:09,400 --> 00:13:11,160 So for everybody, it's different. 206 00:13:11,160 --> 00:13:17,800 I have people that have been in the fitness industry for a long time and they want a nutritional 207 00:13:17,800 --> 00:13:22,520 program based off of achieving an athletic goal. 208 00:13:22,520 --> 00:13:27,000 So I have a certification for weightlifting or somebody like yourself. 209 00:13:27,000 --> 00:13:28,760 I'm walking across America. 210 00:13:28,760 --> 00:13:29,760 Okay. 211 00:13:29,760 --> 00:13:30,760 So great. 212 00:13:30,760 --> 00:13:32,320 Your goals are different. 213 00:13:32,320 --> 00:13:33,560 Your needs are different. 214 00:13:33,560 --> 00:13:38,240 If somebody is I am diabetic, I want I'm borderline diabetic. 215 00:13:38,240 --> 00:13:41,440 My doctor wants me to not be on medication. 216 00:13:41,440 --> 00:13:42,440 What should I do? 217 00:13:42,440 --> 00:13:43,440 Okay. 218 00:13:43,440 --> 00:13:47,380 Well, my main goal is to let's get more protein and fiber in your diet. 219 00:13:47,380 --> 00:13:50,600 Let's make sure that I teach you how to keep that insulin level down. 220 00:13:50,600 --> 00:13:52,320 So for everybody, it's different. 221 00:13:52,320 --> 00:13:56,960 Again, listening to their goal, figuring out what their lifestyle is and finding that one 222 00:13:56,960 --> 00:14:05,280 thing that I might be able to change faster because if a person feels successful in something 223 00:14:05,280 --> 00:14:10,360 and they see those changes, they're more willing to keep going and they're more willing to 224 00:14:10,360 --> 00:14:13,760 see that next challenge as attainable. 225 00:14:13,760 --> 00:14:15,640 Gotcha. 226 00:14:15,640 --> 00:14:21,600 So it sounds like there's that baseline of sleep protein water. 227 00:14:21,600 --> 00:14:23,080 We'll get to that in a second. 228 00:14:23,080 --> 00:14:28,400 And then taking from those those three baselines are met, being able to make that individualized 229 00:14:28,400 --> 00:14:31,980 plan based off of your actual goals, where you want to go. 230 00:14:31,980 --> 00:14:37,720 If you're doing something crazy like I am, or maintaining a certain lifestyle, there's 231 00:14:37,720 --> 00:14:42,120 a diagnosis like on the horizon or currently at your door. 232 00:14:42,120 --> 00:14:43,120 Okay. 233 00:14:43,120 --> 00:14:46,760 So it sounds like you can really help folks in all these different areas, regardless of 234 00:14:46,760 --> 00:14:48,480 what their situation is. 235 00:14:48,480 --> 00:14:49,560 Exactly. 236 00:14:49,560 --> 00:14:53,680 Because the human body functions all the same. 237 00:14:53,680 --> 00:14:58,920 It doesn't matter if you're male or female, if you're underweight or overweight, if you 238 00:14:58,920 --> 00:15:05,160 are been in the fitness industry and are very strong or you have never exercised the human 239 00:15:05,160 --> 00:15:10,060 body means specific things and they all functions the same. 240 00:15:10,060 --> 00:15:12,240 There may be some variables. 241 00:15:12,240 --> 00:15:18,240 A lot of us have cellular abnormalities that we walk around with that we can live and function 242 00:15:18,240 --> 00:15:20,000 and never even know about. 243 00:15:20,000 --> 00:15:27,400 But it can come out in the form of, hey, you're allergic to broccoli, or hey, gluten is giving 244 00:15:27,400 --> 00:15:28,400 you eczema. 245 00:15:28,400 --> 00:15:33,720 You know, so there's certain things or certain signs that I look for in the body to be able 246 00:15:33,720 --> 00:15:38,000 to again tailor that nutrition a little bit more for each individual. 247 00:15:38,000 --> 00:15:41,960 But basically, the human body all functions the same. 248 00:15:41,960 --> 00:15:48,680 The food should have two requirements to be labeled as actual food, and that is fuel and 249 00:15:48,680 --> 00:15:49,680 growth. 250 00:15:49,680 --> 00:15:54,600 If it's not fueling you and it's not helping you grow, it's really not food. 251 00:15:54,600 --> 00:16:02,060 So it's and if it's not giving your body that, then I try and implement foods that are giving 252 00:16:02,060 --> 00:16:03,160 you those two things. 253 00:16:03,160 --> 00:16:07,320 So a little bit at a time and everybody is different. 254 00:16:07,320 --> 00:16:14,920 It sounds like a lot of it is the same for people, but different building blocks, different 255 00:16:14,920 --> 00:16:18,040 the way I'm kind of really envisioning it with what you're saying is like a painter 256 00:16:18,040 --> 00:16:24,600 at its at its easel with the what is it called the picture in front of them? 257 00:16:24,600 --> 00:16:25,600 The canvas. 258 00:16:25,600 --> 00:16:26,600 There we go. 259 00:16:26,600 --> 00:16:27,600 Yes. 260 00:16:27,600 --> 00:16:28,880 It sounds like, you know, I want a tree. 261 00:16:28,880 --> 00:16:29,880 Great. 262 00:16:29,880 --> 00:16:30,880 We can draw the tree super basic. 263 00:16:30,880 --> 00:16:34,040 We can put a few lines up, make it look kind of cool. 264 00:16:34,040 --> 00:16:35,040 Yes. 265 00:16:35,040 --> 00:16:38,760 And then you're filling in those gaps like, OK, let's put some flowers at the base. 266 00:16:38,760 --> 00:16:40,920 Let's put a bird nest in the tree. 267 00:16:40,920 --> 00:16:42,560 Let's put a little hole for the squirrels. 268 00:16:42,560 --> 00:16:44,160 And I was focused on the background. 269 00:16:44,160 --> 00:16:48,560 It's really giving that full picture of the life you want and what you want to create. 270 00:16:48,560 --> 00:16:50,560 Yes, it's giving that full picture. 271 00:16:50,560 --> 00:16:55,640 Then my job is to remind you of other things like, well, what temperature are you trying 272 00:16:55,640 --> 00:16:58,440 to grow this tree in? 273 00:16:58,440 --> 00:17:00,080 Are you are you in a desert? 274 00:17:00,080 --> 00:17:03,440 Are you in are you in a snow area? 275 00:17:03,440 --> 00:17:05,120 That's going to all depend. 276 00:17:05,120 --> 00:17:06,880 And so I'm helping guide a person. 277 00:17:06,880 --> 00:17:09,080 I guide them into their wants. 278 00:17:09,080 --> 00:17:14,840 But I put into perspective things in their life that may become obstacles because like 279 00:17:14,840 --> 00:17:15,840 we can't change. 280 00:17:15,840 --> 00:17:18,480 Not everybody can just say, you know what, my job is stressful. 281 00:17:18,480 --> 00:17:20,360 I'm going to get rid of it. 282 00:17:20,360 --> 00:17:21,880 Let's get a new job. 283 00:17:21,880 --> 00:17:24,480 It's not that easy for some people, you know. 284 00:17:24,480 --> 00:17:27,720 So it's taking little steps to say, OK, your job is stressful. 285 00:17:27,720 --> 00:17:29,660 We can't do anything about it. 286 00:17:29,660 --> 00:17:33,640 If you are not able to get home and cook dinner every night, I'm not going to make you meal 287 00:17:33,640 --> 00:17:34,640 prep. 288 00:17:34,640 --> 00:17:36,560 I'm going to set you up for failure if I do that. 289 00:17:36,560 --> 00:17:40,080 So let me find a way that I'm going to set you up for success. 290 00:17:40,080 --> 00:17:42,520 So yes, every tree has roots. 291 00:17:42,520 --> 00:17:43,880 Every tree has trunks. 292 00:17:43,880 --> 00:17:45,920 Every tree has limbs and leaves. 293 00:17:45,920 --> 00:17:48,320 The types of leaves is different. 294 00:17:48,320 --> 00:17:50,320 The environment it needs is different. 295 00:17:50,320 --> 00:17:52,120 The amount of water it needs is different. 296 00:17:52,120 --> 00:17:54,360 The amount of soil it needs, it's different. 297 00:17:54,360 --> 00:17:58,480 So yes, every there's certain things that every human body needs. 298 00:17:58,480 --> 00:18:04,840 But I create a different picture based off of the likes and needs and wants of each individual. 299 00:18:04,840 --> 00:18:09,640 And I think that's something that is so important for people to really hear. 300 00:18:09,640 --> 00:18:11,840 A lot of people can paint that picture by themselves. 301 00:18:11,840 --> 00:18:16,880 And it will turn out to be a pretty damn good picture by taking information online, by talking 302 00:18:16,880 --> 00:18:18,120 to people. 303 00:18:18,120 --> 00:18:22,400 But you're really able to go, OK, what about this? 304 00:18:22,400 --> 00:18:25,600 What about this area over here that you kind of missed? 305 00:18:25,600 --> 00:18:26,600 This area looks great. 306 00:18:26,600 --> 00:18:27,600 What about this? 307 00:18:27,600 --> 00:18:29,040 What about like you're saying, the weather? 308 00:18:29,040 --> 00:18:33,880 What about the environment that you're in? 309 00:18:33,880 --> 00:18:37,760 And with that, I know that there's a lot of information online. 310 00:18:37,760 --> 00:18:44,680 I mean, you scroll through nutrition on TikTok or Instagram and you're inundated with advice. 311 00:18:44,680 --> 00:18:49,000 And if you're not doing this, you're you suck and I hate you. 312 00:18:49,000 --> 00:18:53,720 Or if you're not doing this or if you are doing this and it feels very overwhelming, 313 00:18:53,720 --> 00:18:55,720 it feels very attacky. 314 00:18:55,720 --> 00:19:02,520 It's like people fall into those traps, whatever industry, whatever part of their life. 315 00:19:02,520 --> 00:19:05,960 And it really prevents them from even getting started. 316 00:19:05,960 --> 00:19:07,160 Yeah. 317 00:19:07,160 --> 00:19:10,640 And it sounds like your role is to say, it's OK. 318 00:19:10,640 --> 00:19:13,200 There's a lot, but let's focus on you. 319 00:19:13,200 --> 00:19:14,640 That's what they're saying. 320 00:19:14,640 --> 00:19:16,080 What are you saying? 321 00:19:16,080 --> 00:19:17,880 What is your body saying? 322 00:19:17,880 --> 00:19:19,360 Yes, exactly. 323 00:19:19,360 --> 00:19:25,840 I teach them how to listen to their body, evaluate the foods that they enjoy. 324 00:19:25,840 --> 00:19:30,420 So another thing that I do is I ask people, well, what type of restaurants do you like 325 00:19:30,420 --> 00:19:32,120 to go to? 326 00:19:32,120 --> 00:19:37,080 And they'll I usually start with don't just pick healthy ones, because as soon as I start 327 00:19:37,080 --> 00:19:39,440 asking questions, people are like, I got to go. 328 00:19:39,440 --> 00:19:41,520 I got to let her know I know what healthy is. 329 00:19:41,520 --> 00:19:46,160 But, you know, so for example, if somebody says, well, I really like Mexican restaurants, 330 00:19:46,160 --> 00:19:50,840 I like bistros and I like plant based. 331 00:19:50,840 --> 00:19:53,520 OK, well, they like Mexican flavors. 332 00:19:53,520 --> 00:19:58,640 They're OK with vegetables and they like healthy fresh foods. 333 00:19:58,640 --> 00:20:02,680 So then I create them a meal plan based off of those flavors. 334 00:20:02,680 --> 00:20:06,560 So there's a lot more other than just calories, proteins. 335 00:20:06,560 --> 00:20:11,380 It's also incorporating those flavors, because I feel that that's what really deters people 336 00:20:11,380 --> 00:20:13,680 from sticking to a regiment. 337 00:20:13,680 --> 00:20:17,240 There's so many diets out there and every single one works. 338 00:20:17,240 --> 00:20:22,600 Which one is more sustainable and more similar to your everyday lifestyle? 339 00:20:22,600 --> 00:20:27,320 Because if it's similar to your everyday lifestyle, you're more willing to stick to it. 340 00:20:27,320 --> 00:20:33,280 Yes, that sustainability factor is so important, especially for people like kind of what this 341 00:20:33,280 --> 00:20:40,060 podcast is geared towards, like nonprofit leaders, entrepreneurs, the token, busy professionals, 342 00:20:40,060 --> 00:20:43,600 all these things that people try to incorporate in their life. 343 00:20:43,600 --> 00:20:46,920 They try to jump kind of off that deep end right away. 344 00:20:46,920 --> 00:20:50,640 And what I've kind of seen is that they panic and they jump right back out of the pool and 345 00:20:50,640 --> 00:20:53,060 go back to what they were doing before. 346 00:20:53,060 --> 00:20:57,660 And I think that's so interesting that you kind of focus on what is it that you like? 347 00:20:57,660 --> 00:21:01,920 And it's not saying that you're really incorporating, you know, they say Mexican restaurant, you're 348 00:21:01,920 --> 00:21:08,560 saying great, a bunch of Mexican food, a bunch of this this kind of cuisine. 349 00:21:08,560 --> 00:21:13,480 But you're really diving in like the flavor, the aspects of it, incorporating that throughout. 350 00:21:13,480 --> 00:21:17,160 I think that's really interesting that you're able to pull it apart like that. 351 00:21:17,160 --> 00:21:18,560 I wasn't expecting that. 352 00:21:18,560 --> 00:21:19,560 Yeah. 353 00:21:19,560 --> 00:21:26,480 Well, over the years, I have learned that it's the reward that people receive from food 354 00:21:26,480 --> 00:21:28,000 that keeps them going back. 355 00:21:28,000 --> 00:21:35,160 And it's that that that flavor in your mouth that keeps people wanting more. 356 00:21:35,160 --> 00:21:40,920 So if I can teach them how to keep those flavors, satisfies those cravings, they're more willing 357 00:21:40,920 --> 00:21:46,400 to stick to it, because if they are, if they eliminate foods that they like, when they're 358 00:21:46,400 --> 00:21:53,040 either presented in front of it, they're going to binge eat or they're going to eat in secret 359 00:21:53,040 --> 00:21:56,400 and feel bad about themselves. 360 00:21:56,400 --> 00:22:01,040 So I like them to know that anything that they liked, the flavors that they liked are 361 00:22:01,040 --> 00:22:02,040 not bad. 362 00:22:02,040 --> 00:22:07,120 It's just being able to make more mindful choices, again, just changing at one level 363 00:22:07,120 --> 00:22:08,120 up. 364 00:22:08,120 --> 00:22:14,360 Yeah, and it sounds like that mind shift, that mindset shift there is there's no such 365 00:22:14,360 --> 00:22:17,480 thing as good or bad food. 366 00:22:17,480 --> 00:22:22,820 It sounds like it's just more so there's food that works towards your goals and others that 367 00:22:22,820 --> 00:22:24,540 detract from it. 368 00:22:24,540 --> 00:22:30,980 So it's just picking what works best for you again, as an individual, as a person who needs 369 00:22:30,980 --> 00:22:33,040 to eat, which is all of us. 370 00:22:33,040 --> 00:22:34,040 All of us. 371 00:22:34,040 --> 00:22:35,040 Yeah. 372 00:22:35,040 --> 00:22:40,760 And I tell people there's again, back to that concept that food is real food is gives you 373 00:22:40,760 --> 00:22:41,760 two things. 374 00:22:41,760 --> 00:22:44,240 If it doesn't give you either one of those, it's not real food. 375 00:22:44,240 --> 00:22:49,200 If it doesn't fuel you or help your body grow, it's not real food. 376 00:22:49,200 --> 00:22:52,800 And we need to be intaking that type of food to be healthy. 377 00:22:52,800 --> 00:22:58,000 Now, there's a difference between healthy and intaking the right amount. 378 00:22:58,000 --> 00:23:04,560 And the right amount is usually that term people use calories in calories out. 379 00:23:04,560 --> 00:23:06,960 Not every calories the same. 380 00:23:06,960 --> 00:23:09,340 It's not to use the same by the body. 381 00:23:09,340 --> 00:23:14,480 There's empty food calories and that is food with no nutritional value. 382 00:23:14,480 --> 00:23:19,320 So at the end of every body needs a certain amount of calories to sustain the level of 383 00:23:19,320 --> 00:23:20,320 energy. 384 00:23:20,320 --> 00:23:25,360 So for you, when I built your meal plan, I really thought about, okay, he's going to 385 00:23:25,360 --> 00:23:27,720 be walking every single day. 386 00:23:27,720 --> 00:23:33,800 I need to make sure that I am fueling his body enough to sustain that level of activity. 387 00:23:33,800 --> 00:23:35,240 Our goal is not weight loss. 388 00:23:35,240 --> 00:23:36,240 It's not weight gain. 389 00:23:36,240 --> 00:23:41,400 And at this point, it's maintenance and health and making sure that you have the energy and 390 00:23:41,400 --> 00:23:43,800 the ability to recover properly. 391 00:23:43,800 --> 00:23:49,480 Because if you go walking and after day three, you're sore and you can't seem to catch up 392 00:23:49,480 --> 00:23:54,040 and release that soreness, then it's going to be harder to stick to that. 393 00:23:54,040 --> 00:23:57,760 So my job is to make sure you have a right amount of calories that your body has the 394 00:23:57,760 --> 00:24:00,000 ability to recover. 395 00:24:00,000 --> 00:24:04,880 And making sure that the food I recommended provide you with the right amount of nutrients. 396 00:24:04,880 --> 00:24:07,140 So it's not just about calories. 397 00:24:07,140 --> 00:24:09,840 It's also about where those calories coming from. 398 00:24:09,840 --> 00:24:15,220 Are they providing your body with essential nutrients so that it can function properly? 399 00:24:15,220 --> 00:24:19,720 Because if a person does, there's, I've heard of this one a day cookie diet. 400 00:24:19,720 --> 00:24:24,960 If I have them eat chocolate chip cookie every day, yeah, they're going to lose weight, but 401 00:24:24,960 --> 00:24:27,000 they're going to also lose their hair. 402 00:24:27,000 --> 00:24:29,360 They're going to, their skin's going to get really dry. 403 00:24:29,360 --> 00:24:33,560 Your nails are going to get brittle and you know, things are going to get really ugly. 404 00:24:33,560 --> 00:24:36,160 So again, food with nutritional value. 405 00:24:36,160 --> 00:24:37,160 Gotcha. 406 00:24:37,160 --> 00:24:39,920 And this might be a silly question. 407 00:24:39,920 --> 00:24:43,760 How can you tell if something you're putting in your mouth, something you're putting in 408 00:24:43,760 --> 00:24:45,980 your body is food? 409 00:24:45,980 --> 00:24:50,360 How do you know when it checks that fuel and growth box? 410 00:24:50,360 --> 00:24:52,800 How close is it to its natural form? 411 00:24:52,800 --> 00:24:56,880 How many steps has it taken away from its natural form? 412 00:24:56,880 --> 00:25:04,840 So for example, if I, I make chicken, well, that's chicken. 413 00:25:04,840 --> 00:25:06,000 That's its natural form. 414 00:25:06,000 --> 00:25:07,560 I make a potato. 415 00:25:07,560 --> 00:25:09,080 That's its natural form. 416 00:25:09,080 --> 00:25:10,840 I make a sweet potato. 417 00:25:10,840 --> 00:25:11,840 That's its natural form. 418 00:25:11,840 --> 00:25:13,040 I make oatmeal. 419 00:25:13,040 --> 00:25:14,680 That's its natural form. 420 00:25:14,680 --> 00:25:20,120 If I now go make oatmeal bread, I've changed it a little bit. 421 00:25:20,120 --> 00:25:21,120 Right. 422 00:25:21,120 --> 00:25:23,840 And then, or here, let me use this example. 423 00:25:23,840 --> 00:25:25,800 Tortilla, spinach tortillas. 424 00:25:25,800 --> 00:25:31,120 People always want to go to foods because they say have a vegetable in them somehow. 425 00:25:31,120 --> 00:25:33,200 So tortillas. 426 00:25:33,200 --> 00:25:36,600 Spinach is not a spinach tortilla. 427 00:25:36,600 --> 00:25:40,980 It is done multiple steps to get to that tortilla. 428 00:25:40,980 --> 00:25:46,720 The more multiple steps it gets away, it's really not going to be as nutritional, nutritionally 429 00:25:46,720 --> 00:25:47,720 valued. 430 00:25:47,720 --> 00:25:48,720 Gotcha. 431 00:25:48,720 --> 00:25:56,040 So kind of the more, the more steps there are in the process to go from the base of 432 00:25:56,040 --> 00:25:57,040 the grocery store. 433 00:25:57,040 --> 00:25:58,040 Yeah. 434 00:25:58,040 --> 00:25:59,040 Okay. 435 00:25:59,040 --> 00:26:00,920 It loses, it starts losing its nutritional value. 436 00:26:00,920 --> 00:26:06,720 You start losing the live nutrients in there and the vitamins and phytochemicals that your 437 00:26:06,720 --> 00:26:08,000 body needs. 438 00:26:08,000 --> 00:26:12,560 Those are actual life things that create chemical reactions in your body. 439 00:26:12,560 --> 00:26:16,280 They allow your body to understand what the next step is. 440 00:26:16,280 --> 00:26:17,280 Yeah. 441 00:26:17,280 --> 00:26:22,880 And it sounds like it's really just like the baseline of, and correct me if this is completely 442 00:26:22,880 --> 00:26:25,920 off base, but like what humans were meant to eat. 443 00:26:25,920 --> 00:26:32,520 You weren't meant to eat Chef Boyardee out of the can at 2 a.m. 444 00:26:32,520 --> 00:26:35,960 We were meant to eat apples, meats, like these. 445 00:26:35,960 --> 00:26:36,960 Yes, correct. 446 00:26:36,960 --> 00:26:37,960 What would you call that? 447 00:26:37,960 --> 00:26:38,960 Whole foods? 448 00:26:38,960 --> 00:26:39,960 Whole foods. 449 00:26:39,960 --> 00:26:40,960 Yes. 450 00:26:40,960 --> 00:26:41,960 Whole foods. 451 00:26:41,960 --> 00:26:42,960 Whole raw foods. 452 00:26:42,960 --> 00:26:47,240 Foods from the earth that either grew from the ground, the vine, or from an animal. 453 00:26:47,240 --> 00:26:49,440 Because they are not, they provide you with calories. 454 00:26:49,440 --> 00:26:54,320 They provide you with your carbs, your fats, your proteins, your essential nutrients. 455 00:26:54,320 --> 00:26:56,680 It provides you with everything that your body needs. 456 00:26:56,680 --> 00:27:03,080 The further away you go from something natural, you eliminate the nutrients, the vitamins, 457 00:27:03,080 --> 00:27:08,440 the phytochemicals, and towards the end, all you're left with is calories. 458 00:27:08,440 --> 00:27:11,360 So a calorie is fuel. 459 00:27:11,360 --> 00:27:18,240 But if the fuel doesn't have nutrients in there, it kind of slows down the roaring fire. 460 00:27:18,240 --> 00:27:19,240 Does that make sense? 461 00:27:19,240 --> 00:27:25,960 So you can think of low nutrient food as wood that is not going to give us this big bonfire. 462 00:27:25,960 --> 00:27:31,180 We need this big bonfire to create energy and just create heat and make all these systems 463 00:27:31,180 --> 00:27:32,420 in our body work. 464 00:27:32,420 --> 00:27:36,600 So if we're fueling ourselves with food that is lacking nutrients, but we're hitting our 465 00:27:36,600 --> 00:27:41,320 calories, you're going to have a very low fire. 466 00:27:41,320 --> 00:27:45,440 You're not going to be burning or roaring and being, you know, fierce. 467 00:27:45,440 --> 00:27:51,320 So if you're fueling your body with high nutrient food and just the right amount of calories, 468 00:27:51,320 --> 00:27:52,720 you're going to have a bigger roaring fire. 469 00:27:52,720 --> 00:27:54,040 Everything's going to work better. 470 00:27:54,040 --> 00:27:55,040 You're going to feel better. 471 00:27:55,040 --> 00:27:57,040 You're going to have more energy. 472 00:27:57,040 --> 00:28:01,160 Yeah, it sounds like, and I'm glad that you're, it also sounds like you're really into metaphors 473 00:28:01,160 --> 00:28:03,920 because I tell you, I am. 474 00:28:03,920 --> 00:28:08,120 And it sounds like you can have all these pieces of wood, all these logs, and they could 475 00:28:08,120 --> 00:28:13,680 all look the same, but the empty calorie logs probably have a lot of holes in them. 476 00:28:13,680 --> 00:28:18,360 There's a lot of room for stuff to be put there. 477 00:28:18,360 --> 00:28:27,040 And those logs that have the nutrients, the vitamins, the minerals, the protein, the whatever, 478 00:28:27,040 --> 00:28:31,120 it's very densely packed in that wood that's going to give you, like you're saying, that 479 00:28:31,120 --> 00:28:36,840 fire that's going to sustain, that's going to fuel you, that's going to help you grow. 480 00:28:36,840 --> 00:28:38,840 Yes, absolutely. 481 00:28:38,840 --> 00:28:45,080 I get people that say, well, you know, eating healthy is expensive, but it really isn't 482 00:28:45,080 --> 00:28:52,000 because, so say my body, say Marisol needs 1800 calories a day and I'm fueling myself 483 00:28:52,000 --> 00:28:56,720 1800 calories, but I'm eating lace potato chips, Doritos. 484 00:28:56,720 --> 00:28:58,280 I'm eating deli meat. 485 00:28:58,280 --> 00:29:02,520 I'm adding in cereal, sodas, you know, those types of things. 486 00:29:02,520 --> 00:29:07,880 I can stay within that amount of calories and my body will probably lose weight if that's 487 00:29:07,880 --> 00:29:11,440 my goal or maintain whatever that is. 488 00:29:11,440 --> 00:29:13,920 But my hair will start falling out. 489 00:29:13,920 --> 00:29:16,120 My energy level will be low. 490 00:29:16,120 --> 00:29:18,440 My menstrual cycle will be affected. 491 00:29:18,440 --> 00:29:20,280 My sleep will be affected. 492 00:29:20,280 --> 00:29:23,040 My nails will get very thin and brittle. 493 00:29:23,040 --> 00:29:25,620 I will just start feeling unenergetic. 494 00:29:25,620 --> 00:29:30,840 My people that don't move with their hands and talk, and I also look at people when I'm 495 00:29:30,840 --> 00:29:36,040 sitting there, if they just look like there's no life in their body, I know that their body 496 00:29:36,040 --> 00:29:37,980 is not fueled. 497 00:29:37,980 --> 00:29:44,160 Their body is preserving their physical movement just to preserve so little energy they have 498 00:29:44,160 --> 00:29:45,520 left. 499 00:29:45,520 --> 00:29:52,760 So I make sure that I'm introducing foods and I teach people we are capable of eating 500 00:29:52,760 --> 00:29:53,760 sodas. 501 00:29:53,760 --> 00:29:57,480 We are capable of intaking poison like alcohol. 502 00:29:57,480 --> 00:29:58,480 Alcohol is a poison. 503 00:29:58,480 --> 00:30:02,720 No matter how you wrap your mind around it, people ask, well, what's the better one? 504 00:30:02,720 --> 00:30:04,000 Well, what's the better poison? 505 00:30:04,000 --> 00:30:05,000 I don't know. 506 00:30:05,000 --> 00:30:06,920 Let me tell you which one's a better poison. 507 00:30:06,920 --> 00:30:14,080 So, but our bodies are an amazing, amazing machine because it's capable of intaking that 508 00:30:14,080 --> 00:30:21,720 and healing itself, but it's not capable of intaking constantly every single day, every 509 00:30:21,720 --> 00:30:27,240 single meal without the help of nutrients, vitamins, and phytochemicals. 510 00:30:27,240 --> 00:30:30,720 So not every calorie is the same, right? 511 00:30:30,720 --> 00:30:34,680 So yes, every calorie is going to give you energy, but which one's going to help you 512 00:30:34,680 --> 00:30:35,680 grow? 513 00:30:35,680 --> 00:30:36,680 Yeah. 514 00:30:36,680 --> 00:30:42,920 And it sounds like a lot of what you're saying is that that cliche that you are what you 515 00:30:42,920 --> 00:30:44,000 eat. 516 00:30:44,000 --> 00:30:50,520 If you sustain yourself on, I don't know, 15, like we were saying with the logs earlier, 517 00:30:50,520 --> 00:30:54,040 20 logs a day, but those logs are decaying. 518 00:30:54,040 --> 00:30:57,360 There's a lot of holes, a lot of gaps and cracks. 519 00:30:57,360 --> 00:30:58,360 That's what you're going to be. 520 00:30:58,360 --> 00:31:02,500 And that's kind of something like it culminates into that low energy. 521 00:31:02,500 --> 00:31:04,240 You don't really move a lot when you talk. 522 00:31:04,240 --> 00:31:11,200 You can tell versus if you're eating that very densely packed nutrient rich food, it'll 523 00:31:11,200 --> 00:31:12,200 show. 524 00:31:12,200 --> 00:31:13,200 It'll show in your energy levels. 525 00:31:13,200 --> 00:31:14,600 It'll be so apparent. 526 00:31:14,600 --> 00:31:15,600 Yeah. 527 00:31:15,600 --> 00:31:20,680 So and I know that's something that I feel like a lot of people that are entrepreneurs 528 00:31:20,680 --> 00:31:26,760 or nonprofit leaders, they spend so much time kind of filling up the cup of others that 529 00:31:26,760 --> 00:31:33,920 their cup kind of gets, I don't know, never filled, thrown to the side, spilled, given 530 00:31:33,920 --> 00:31:35,480 to someone else. 531 00:31:35,480 --> 00:31:41,400 So with those people in mind, you kind of already said a few things, but I'm curious, 532 00:31:41,400 --> 00:31:46,760 what would be your firsts if they were going to make a change today? 533 00:31:46,760 --> 00:31:53,560 What would be the most impactful changes that you would recommend or suggest or encourage? 534 00:31:53,560 --> 00:31:58,920 Actually, the most successful people are kind of the hardest. 535 00:31:58,920 --> 00:32:05,520 Unless you have the ability to pay a chef, a trainer, you got a gym right next door to 536 00:32:05,520 --> 00:32:10,960 your bedroom, you know, you got, you don't, someone took all the stress away from you. 537 00:32:10,960 --> 00:32:11,960 That's going to be great. 538 00:32:11,960 --> 00:32:12,960 You can do it. 539 00:32:12,960 --> 00:32:19,800 But most people that have major careers, entrepreneurs, they're busy, right? 540 00:32:19,800 --> 00:32:24,080 They're constantly in meetings, meeting new people, networking, doing all these things. 541 00:32:24,080 --> 00:32:30,360 They put themselves last until their health becomes an issue. 542 00:32:30,360 --> 00:32:33,600 And it's always like, I just don't have time. 543 00:32:33,600 --> 00:32:37,080 You know, so it takes more than me at that point. 544 00:32:37,080 --> 00:32:44,640 I always tell people, I feel that the body needs exercise, the body needs nutrition to 545 00:32:44,640 --> 00:32:50,240 fuel and the mind needs therapy, counseling. 546 00:32:50,240 --> 00:32:51,520 It's like personal training. 547 00:32:51,520 --> 00:32:52,560 It really is. 548 00:32:52,560 --> 00:32:55,120 We look at it as like, oh, that's when we have a problem. 549 00:32:55,120 --> 00:32:58,880 No, I feel that that's what helps keep problems away. 550 00:32:58,880 --> 00:33:05,600 So when things get really hard, because it does, there gets a certain point where it's, 551 00:33:05,600 --> 00:33:06,840 they know what to eat. 552 00:33:06,840 --> 00:33:07,840 People know what to eat. 553 00:33:07,840 --> 00:33:08,840 They know how to track their food. 554 00:33:08,840 --> 00:33:14,040 They know how to cook, but they're so busy that they're not willing to make time for 555 00:33:14,040 --> 00:33:15,040 themselves. 556 00:33:15,040 --> 00:33:16,040 They don't know how to say no. 557 00:33:16,040 --> 00:33:19,880 They don't know how to put boundaries. 558 00:33:19,880 --> 00:33:26,760 So that's a little bit outside of my scope, but I do work with a team of other counselors 559 00:33:26,760 --> 00:33:29,720 and we refer, we work together. 560 00:33:29,720 --> 00:33:30,720 Gotcha. 561 00:33:30,720 --> 00:33:34,760 So it sounds like for folks that are kind of in the entrepreneurship game, that are 562 00:33:34,760 --> 00:33:38,440 high achievers, that have a lot of moving pieces in their life. 563 00:33:38,440 --> 00:33:40,920 Sometimes it's going to be hard. 564 00:33:40,920 --> 00:33:45,080 It's going to be hard, but it sounds like a lot of that is just building a community 565 00:33:45,080 --> 00:33:50,600 of experts, of coaches, of a team to help make that happen. 566 00:33:50,600 --> 00:33:51,600 Yes. 567 00:33:51,600 --> 00:33:52,600 And it really is. 568 00:33:52,600 --> 00:33:57,560 I tell people, most of the time people are like, well, I know what I need to do. 569 00:33:57,560 --> 00:34:00,120 I know that I need to eat less. 570 00:34:00,120 --> 00:34:02,840 And again, it goes back to the knowledge. 571 00:34:02,840 --> 00:34:06,040 It goes back to the outdated knowledge that people have. 572 00:34:06,040 --> 00:34:08,360 They once did something that worked. 573 00:34:08,360 --> 00:34:11,120 Well, it didn't work if you're not sticking to it. 574 00:34:11,120 --> 00:34:14,520 If you didn't become part of your lifestyle, it didn't work. 575 00:34:14,520 --> 00:34:20,520 So people kind of, I feel like they look at how everyday life works, right? 576 00:34:20,520 --> 00:34:25,200 The harder I work at my job, the more success I will see. 577 00:34:25,200 --> 00:34:29,680 The more time I put into this project, the faster it'll get done. 578 00:34:29,680 --> 00:34:33,720 But you can't just cut calories and see results. 579 00:34:33,720 --> 00:34:37,440 You can't just rush your body to have these results. 580 00:34:37,440 --> 00:34:38,680 You have to make time. 581 00:34:38,680 --> 00:34:40,800 You have to put a system in there. 582 00:34:40,800 --> 00:34:44,480 And people sometimes don't know how to make room for that in their life. 583 00:34:44,480 --> 00:34:49,120 It's almost like they feel like if I just pay for it, it'll happen. 584 00:34:49,120 --> 00:34:53,240 But there is no hack to health. 585 00:34:53,240 --> 00:34:55,920 There is no hack to mental health. 586 00:34:55,920 --> 00:34:59,000 It's putting in the work. 587 00:34:59,000 --> 00:35:04,560 So again, at the end of the day, no matter what job, entrepreneur or not, stay at home 588 00:35:04,560 --> 00:35:05,960 mom, we all need the same things. 589 00:35:05,960 --> 00:35:10,800 But it's really evaluating your lifestyle and taking into consideration what you can 590 00:35:10,800 --> 00:35:16,080 and cannot change or what you're not willing to change and what you are willing to change. 591 00:35:16,080 --> 00:35:20,200 An entrepreneur, if they're really, really busy because of their job, well, then they're 592 00:35:20,200 --> 00:35:21,560 not willing to change that. 593 00:35:21,560 --> 00:35:26,240 So the next suggestion I would have for them, well, then let's get you some meal prepping 594 00:35:26,240 --> 00:35:27,240 locations. 595 00:35:27,240 --> 00:35:30,360 What locations can you go to to buy food? 596 00:35:30,360 --> 00:35:35,680 What restaurants and meals can I teach you to order and do takeouts? 597 00:35:35,680 --> 00:35:38,440 So there's different levels of how I can do this. 598 00:35:38,440 --> 00:35:40,360 Not everybody's meal plan that I create. 599 00:35:40,360 --> 00:35:46,260 I've done meal plans that are nothing but restaurants and drive-throughs because they 600 00:35:46,260 --> 00:35:50,640 are either single, they are not going to cook at home. 601 00:35:50,640 --> 00:35:54,240 I have somebody who hasn't used their kitchen for five years. 602 00:35:54,240 --> 00:35:58,200 It's just part of their house, they don't use it. 603 00:35:58,200 --> 00:36:02,520 And so I made them a meal plan and I went through every restaurant and I helped them 604 00:36:02,520 --> 00:36:03,640 figure out. 605 00:36:03,640 --> 00:36:06,960 So I can help every person. 606 00:36:06,960 --> 00:36:10,240 It's just really what are they willing to do? 607 00:36:10,240 --> 00:36:11,240 Yeah. 608 00:36:11,240 --> 00:36:16,720 And there's a couple of things that I'm hearing from you in terms of that entrepreneurship, 609 00:36:16,720 --> 00:36:21,340 high achiever, those types of people. 610 00:36:21,340 --> 00:36:22,600 Be willing to ask for help. 611 00:36:22,600 --> 00:36:35,400 Make time and space and give energy towards yourself as a person and work your nutrition 612 00:36:35,400 --> 00:36:37,400 around your life. 613 00:36:37,400 --> 00:36:38,400 Yes. 614 00:36:38,400 --> 00:36:39,400 Yeah. 615 00:36:39,400 --> 00:36:40,400 Yes. 616 00:36:40,400 --> 00:36:41,400 Yeah. 617 00:36:41,400 --> 00:36:43,080 And it starts at the beginning. 618 00:36:43,080 --> 00:36:47,200 It feels like people tell me, well, it feels like all I do is think about food. 619 00:36:47,200 --> 00:36:49,040 Well, because we should. 620 00:36:49,040 --> 00:36:55,000 We're humans and guess what we survive off of food. 621 00:36:55,000 --> 00:36:59,320 But we have been taught that that's the last thing you think about. 622 00:36:59,320 --> 00:37:06,960 You got things to do, you got to do lists, you got deadlines, food is later. 623 00:37:06,960 --> 00:37:13,360 And then we don't, and then I meet people that now are too sick to enjoy retirement. 624 00:37:13,360 --> 00:37:15,120 And that's the saddest part. 625 00:37:15,120 --> 00:37:21,680 I'm really proud that our gym works with a large group of elderly clients. 626 00:37:21,680 --> 00:37:26,400 And I love working with them because it's actually harder for them, but they tend to 627 00:37:26,400 --> 00:37:31,680 put more work in because now they've reached a point in their life that they understand 628 00:37:31,680 --> 00:37:33,680 the value. 629 00:37:33,680 --> 00:37:35,800 And they wish they would have done it younger. 630 00:37:35,800 --> 00:37:40,200 But I love people that finally see the value. 631 00:37:40,200 --> 00:37:42,720 That it's not just a temporary fix. 632 00:37:42,720 --> 00:37:47,240 It's not just a get in the pants, fit into the dress, wear the bikini. 633 00:37:47,240 --> 00:37:53,680 It's making it your life, feeling energetic because guess what? 634 00:37:53,680 --> 00:37:56,160 You feel more happy because you actually make your own food. 635 00:37:56,160 --> 00:37:57,680 You're in control over your own food. 636 00:37:57,680 --> 00:38:00,080 You feel strong because you actually are strong. 637 00:38:00,080 --> 00:38:03,560 You go to the gym and you actually do lift, you know, that. 638 00:38:03,560 --> 00:38:06,360 And then that starts transferring into their everyday life. 639 00:38:06,360 --> 00:38:09,840 But sorry, I think I went on a little tangent there. 640 00:38:09,840 --> 00:38:11,560 No, no, you're good. 641 00:38:11,560 --> 00:38:16,000 That's I mean, that's that's what we're here for is to listen to your passion. 642 00:38:16,000 --> 00:38:20,240 I mean, it just watching you through the screen, even like your passion, your excitement, like 643 00:38:20,240 --> 00:38:24,480 it really bleeds through everything you do here. 644 00:38:24,480 --> 00:38:28,720 And another takeaway that I just had from what you're saying there, kind of going back 645 00:38:28,720 --> 00:38:31,280 to that cup mentality, right? 646 00:38:31,280 --> 00:38:36,960 A lot of people are poor and poor and poor and poor until there's very little left. 647 00:38:36,960 --> 00:38:41,080 And then they hit an age where they realize I don't have a lot left in here. 648 00:38:41,080 --> 00:38:45,040 And it sounds like it's still possible to fill it up, but it sounds like it's a lot 649 00:38:45,040 --> 00:38:46,040 more work. 650 00:38:46,040 --> 00:38:47,040 It's a lot. 651 00:38:47,040 --> 00:38:51,960 There's a lot more you need to do rather than getting to the top and just sustaining that 652 00:38:51,960 --> 00:38:53,200 poor little out. 653 00:38:53,200 --> 00:38:58,600 Make sure you add to it a little bit more and continuously adding as time goes on. 654 00:38:58,600 --> 00:38:59,600 Yes. 655 00:38:59,600 --> 00:39:05,200 It's important to create that's maintaining habits, you know, like maintaining the habit 656 00:39:05,200 --> 00:39:14,520 of buying fresh fruits versus fruit roll ups, you know, by making the habit of maybe I'm 657 00:39:14,520 --> 00:39:19,500 going to make sure I have healthy frozen dinners in the freezer for the days that I'm going 658 00:39:19,500 --> 00:39:23,640 to come home and I don't have energy to cook. 659 00:39:23,640 --> 00:39:31,200 So it's being prepared, understanding what are what habits will fall into, create new 660 00:39:31,200 --> 00:39:36,800 habits so that we don't fall into those habits or at least we have a backup plan. 661 00:39:36,800 --> 00:39:37,800 Yeah. 662 00:39:37,800 --> 00:39:41,320 And that goes back to what we were saying earlier with sustainability, being able to 663 00:39:41,320 --> 00:39:43,400 maintain it long term. 664 00:39:43,400 --> 00:39:49,360 That's really interesting being able to focus on again, what works for you as opposed to 665 00:39:49,360 --> 00:39:54,280 what works for Becky and Sally and Bob and Timmy or whoever. 666 00:39:54,280 --> 00:39:55,280 Exactly. 667 00:39:55,280 --> 00:39:56,280 Exactly. 668 00:39:56,280 --> 00:40:00,600 I mean, it's nice to hear people's stories and it's nice to hear what they're doing 669 00:40:00,600 --> 00:40:03,400 because it may give you ideas. 670 00:40:03,400 --> 00:40:08,960 I find that doing group nutrition coaching sessions actually are the most impactful because 671 00:40:08,960 --> 00:40:14,400 another person will hear another individual talk about either their struggles or what 672 00:40:14,400 --> 00:40:20,480 they're doing and either feel that now they're not alone, that it's not just them feeling 673 00:40:20,480 --> 00:40:25,400 this or it's not just them having this issue or they're like, man, that's a great idea. 674 00:40:25,400 --> 00:40:31,120 I never thought of cooking it that way or going to that place and ordering that that 675 00:40:31,120 --> 00:40:32,120 way. 676 00:40:32,120 --> 00:40:37,140 So it really starts opening up people's minds and perspectives because again, nobody has 677 00:40:37,140 --> 00:40:39,040 really taught us to eat. 678 00:40:39,040 --> 00:40:40,560 You're not really taught to eat. 679 00:40:40,560 --> 00:40:45,200 You're taught a little bit of basic like eat your vegetables, eat your fruit when you're 680 00:40:45,200 --> 00:40:48,760 little, but it's never it's never pushed. 681 00:40:48,760 --> 00:40:55,320 And that really it should because I mean, nowadays there's a lot of young kids already 682 00:40:55,320 --> 00:41:02,920 feeling very uncomfortable with themselves and there's a lot there is a bigger percentage 683 00:41:02,920 --> 00:41:07,800 of young kids become overweight, you know, obese. 684 00:41:07,800 --> 00:41:13,940 So I feel that teaching them young is very important, educating people, getting people 685 00:41:13,940 --> 00:41:17,760 to understand that a lot of the information is outdated. 686 00:41:17,760 --> 00:41:24,280 I think a lot of people maybe every five years should take a nutrition class. 687 00:41:24,280 --> 00:41:28,080 I feel that they should take a nutrition class every year because the more we talk about 688 00:41:28,080 --> 00:41:32,960 it, even myself, any time I'm done with the nutrition session, I'm like, OK, I need to 689 00:41:32,960 --> 00:41:33,960 get I need it. 690 00:41:33,960 --> 00:41:35,360 My next meal needs to be good. 691 00:41:35,360 --> 00:41:37,720 I was already thinking about it. 692 00:41:37,720 --> 00:41:43,240 So the more we involve ourselves, so it's changing your lifestyle from being work, work, 693 00:41:43,240 --> 00:41:46,040 work to actually making it work around food. 694 00:41:46,040 --> 00:41:47,040 Yeah, Mark. 695 00:41:47,040 --> 00:41:52,840 No, it definitely sounds like being able to start that nutritional education early on 696 00:41:52,840 --> 00:41:56,760 is so important because that's really the baseline. 697 00:41:56,760 --> 00:41:59,740 These are the things that we were taught when we were younger. 698 00:41:59,740 --> 00:42:05,360 Those are going to carry on throughout adolescence into the teenage years, adult until we're 699 00:42:05,360 --> 00:42:09,240 elderly and kind of at the end of the line. 700 00:42:09,240 --> 00:42:10,800 And it sounds like that's a lot of information. 701 00:42:10,800 --> 00:42:14,440 I mean, we've covered a ton in this episode already. 702 00:42:14,440 --> 00:42:16,720 But I know you mentioned that you have an e-book. 703 00:42:16,720 --> 00:42:20,800 Could you talk a little bit about that and then how folks can work with you and find 704 00:42:20,800 --> 00:42:21,800 you on socials? 705 00:42:21,800 --> 00:42:23,580 Yeah, absolutely. 706 00:42:23,580 --> 00:42:28,880 So I do a majority, about 95 percent of all my nutrition coaching online and over the 707 00:42:28,880 --> 00:42:30,440 phone. 708 00:42:30,440 --> 00:42:34,040 This helps people be more flexible with their schedule. 709 00:42:34,040 --> 00:42:35,920 Otherwise, there's a lot of I'm too busy. 710 00:42:35,920 --> 00:42:39,080 Again, a lot of entrepreneurs. 711 00:42:39,080 --> 00:42:47,680 So I have an online platform called Stan.store forward slash coach, Marty M.A.R.I. 712 00:42:47,680 --> 00:42:51,760 And on that platform, it has a lot of my coaching services. 713 00:42:51,760 --> 00:42:53,440 I have a consultation. 714 00:42:53,440 --> 00:42:59,200 I have some if you're just looking to purchase your macros, I have three different meal plan 715 00:42:59,200 --> 00:43:00,200 tiers. 716 00:43:00,200 --> 00:43:04,040 I also offer an in-person meal prepping class. 717 00:43:04,040 --> 00:43:09,120 So again, walking you from how to calculate your macros down to how to physically plate 718 00:43:09,120 --> 00:43:10,120 it and cook it. 719 00:43:10,120 --> 00:43:12,060 And that is in person. 720 00:43:12,060 --> 00:43:17,720 So if you were to go to my standout store forward slash coach, Marty platform at the very bottom, 721 00:43:17,720 --> 00:43:21,320 I do offer a free e-book that goes over pretty similar. 722 00:43:21,320 --> 00:43:25,080 The information that we've gone over a little bit more in detail, like how to read a nutrition 723 00:43:25,080 --> 00:43:29,220 label a little bit more about in depth of carbs, proteins and fats. 724 00:43:29,220 --> 00:43:34,440 So it's a great way to get some information, get a little bit more connected with me. 725 00:43:34,440 --> 00:43:39,240 But I really recommend people starting off with the consultation because like I've discussed, 726 00:43:39,240 --> 00:43:44,180 it really takes me getting to know the individuals, listening to what your goal is and me getting 727 00:43:44,180 --> 00:43:46,520 a better picture of your lifestyle. 728 00:43:46,520 --> 00:43:49,520 Then I have a better idea of what I would recommend. 729 00:43:49,520 --> 00:43:53,280 And I always apply that fee, the consultation to any package. 730 00:43:53,280 --> 00:43:55,840 But in the meantime, the e-book is free. 731 00:43:55,840 --> 00:44:00,240 All you have to do is leave your name and your email address and it gets emailed to 732 00:44:00,240 --> 00:44:01,240 you. 733 00:44:01,240 --> 00:44:04,480 So it sounds like you really have something for everyone, whatever your budget, whatever 734 00:44:04,480 --> 00:44:11,000 your goal, your size, the size of your goal, whatever it is. 735 00:44:11,000 --> 00:44:16,080 It sounds like in this, your Stan store account, you have something for everyone. 736 00:44:16,080 --> 00:44:21,500 And all your socials are going to be on in the show notes for Rooted Movements and anything 737 00:44:21,500 --> 00:44:25,600 else that you want to give our listeners and provide. 738 00:44:25,600 --> 00:44:27,160 So thank you. 739 00:44:27,160 --> 00:44:34,160 I offer a lot of cooking videos and high protein recipes on my Instagram. 740 00:44:34,160 --> 00:44:39,280 So we're really good on keeping our Rooted Movement Instagram updated as far as all of 741 00:44:39,280 --> 00:44:41,720 our community classes. 742 00:44:41,720 --> 00:44:48,320 And I keep my Instagram, Rooted with Mahdi, updated with all kinds of nutritional information. 743 00:44:48,320 --> 00:44:53,680 So we try and give people one area to go to just for nutrition and then one area to kind 744 00:44:53,680 --> 00:44:57,360 of figure out how to connect with a healthy community. 745 00:44:57,360 --> 00:44:59,560 We offer a variety of things. 746 00:44:59,560 --> 00:45:05,940 So it helps people connect and we feel at Rooted Movement that everybody, no matter 747 00:45:05,940 --> 00:45:12,080 what your finances is, should have the ability to be healthy and to be connected with like-minded 748 00:45:12,080 --> 00:45:13,760 supporting people. 749 00:45:13,760 --> 00:45:16,720 So we offer free community classes. 750 00:45:16,720 --> 00:45:18,760 I have one tomorrow at 9 a.m. 751 00:45:18,760 --> 00:45:20,720 There's no fee. 752 00:45:20,720 --> 00:45:23,800 There's no one going to try and sell you or talk to you about a membership. 753 00:45:23,800 --> 00:45:24,800 You just come in. 754 00:45:24,800 --> 00:45:28,920 We want to see your body move and see you feel happy and good about yourself and connect 755 00:45:28,920 --> 00:45:29,920 with people. 756 00:45:29,920 --> 00:45:30,920 Yeah. 757 00:45:30,920 --> 00:45:31,920 And everybody needs nutrition information. 758 00:45:31,920 --> 00:45:38,360 I've sat in in some new some county nutrition programs that give people incorrect information. 759 00:45:38,360 --> 00:45:40,600 So it's really sad. 760 00:45:40,600 --> 00:45:44,800 People are going to people that are labeled as professionals that are not really giving 761 00:45:44,800 --> 00:45:47,340 them realistic information. 762 00:45:47,340 --> 00:45:49,840 So I want to be able to help people. 763 00:45:49,840 --> 00:45:56,000 So a lot of it is tied up really in community sustainability and just up to date information. 764 00:45:56,000 --> 00:45:57,960 And it sounds like that's really what you provide. 765 00:45:57,960 --> 00:46:00,920 So thank you for everything that you've talked about today. 766 00:46:00,920 --> 00:46:06,640 Again, all of your information, your contact, your social media, the e-book, the the Stan 767 00:46:06,640 --> 00:46:10,320 store, all that's going to be in the show notes for everybody to access. 768 00:46:10,320 --> 00:46:15,660 And during my walk, I'll be posting the different foods and items and I don't know, just basic 769 00:46:15,660 --> 00:46:20,100 food reviews almost items you put in my meal plan. 770 00:46:20,100 --> 00:46:25,520 So people kind of get a firsthand look of the the whole process of working with you 771 00:46:25,520 --> 00:46:26,520 as well. 772 00:46:26,520 --> 00:46:27,520 So yeah, absolutely. 773 00:46:27,520 --> 00:46:33,840 And is and just remember that as you are feeling things through your walk, you associate it 774 00:46:33,840 --> 00:46:34,840 with food. 775 00:46:34,840 --> 00:46:39,840 So at any point that anything is changing for you, your mood, your energy, your ability 776 00:46:39,840 --> 00:46:43,800 to recover, that's when we take a look and reevaluate your nutrition. 777 00:46:43,800 --> 00:46:44,800 Perfect. 778 00:46:44,800 --> 00:46:48,800 And I'll definitely keep you updated and be pretty honest and upfront about everything 779 00:46:48,800 --> 00:46:49,800 online, too. 780 00:46:49,800 --> 00:46:50,800 So yeah, thank you. 781 00:46:50,800 --> 00:46:51,800 All right. 782 00:46:51,800 --> 00:46:54,800 Well, thank you so much, Ranger. 783 00:46:54,800 --> 00:46:55,800 Of course. 784 00:46:55,800 --> 00:46:56,800 And thank you, Mari. 785 00:46:56,800 --> 00:46:59,440 Thank you, everyone, for investing your time with us today. 786 00:46:59,440 --> 00:47:03,800 If you like to continue on your journey of building an impact driven life, check the 787 00:47:03,800 --> 00:47:08,520 show notes and the description for all the information about Mari, what she offers in 788 00:47:08,520 --> 00:47:13,600 her coaching programs and how you can start implementing this into your diet and life 789 00:47:13,600 --> 00:47:15,320 today. 790 00:47:15,320 --> 00:47:18,520 See you guys all next week on the WithinRange Coaching Podcast. 791 00:47:18,520 --> 00:47:21,180 This is Ranger signing off. 792 00:47:21,180 --> 00:47:24,000 Remember to have fun, stay safe and be yourself. 793 00:47:24,000 --> 00:47:36,960 Bye, everyone.