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Hey, welcome back to the Theravu journey.

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You know, the overarching theme of this podcast is finding your purpose.

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And I did mention in episode one or two is that part of my purpose was that I needed

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to find purpose in my health and what I was dealing with.

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And today we'll be talking about your physical wellness, being a journey and not a destination.

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So if this is your first time here, I'm your host, L. Michael Burt.

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And our guest today is Angela Bayer, a renowned trainer.

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She's an oil line coach, professional health coach who has had an extraordinary journey

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that led her to become a personal trainer and health coach specializing in helping women

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build muscle and achieve a healthy lifestyle.

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Angela had a keen interest in sports, but once college life took over and as hormones

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kicked in, she faced challenges like we all do.

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After experiencing trial and error, developing the eating disorder and encountering major

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health issues, Angela made the decision to pursue a degree in nutrition, combining her

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knowledge and unwavering determination to take her body to the next level.

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Angela dedicated herself to, you know, daily gym sessions and with consistent effort.

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She transformed her physique and ventured into her first bodybuilding competition.

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Angela's achievements span a wide range from successful bodybuilding competitions to winning

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titles such as Ms. Florida, Ms. USA and Ms. Universe.

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She has delved into celebrity training and authored a health and fitness book.

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Angela also founded House of Shate, offering women the guidance they need to attain their

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fitness goals.

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She has garnered recognition for her accomplishments and her work has been featured in publications

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such as All Star Magazine Germany, Flex Magazine, Florida Sun Magazine, Global Trade Magazine

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and Naples Daily News.

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Today, Angela works with CO's, entrepreneurs, high-level executives, top-class athletes

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and clients worldwide.

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And she's empowering them to rapidly increase their energy levels, transform their bodies

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and enhance their mental clarity.

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And I'm excited to have Angela here.

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How you doing, Angela?

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I'm doing well.

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Well, thank you for having me.

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Yes, I'm glad you're here.

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I know we were going to record another episode earlier, but you were in somebody's way.

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You were in Helene and Milton, or was it just Milton?

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How did, how, what was going on there?

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Well, first Helene and then Milton.

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Helene passed us, but to be honest with you, Helene wasn't pretty.

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And then Milton being a direct hit.

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Yeah.

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It's so interesting when you go through this, you feel like a rubber band stretched to the

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max and one more little thing you feel like you're going to snap.

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That's how your stress level is at that point.

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Where my house is is Flat Zone A. So I always have a mandatory evacuation.

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So you say literally goodbye to your house and you don't know when you come back if

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you still have a home or if you're homeless.

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And unfortunately, a lot of my clients are actually right now homeless.

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They lost their home, it got flooded.

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My house, I mean, oh my gosh, so protected, has no damage.

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And that's good.

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Yes.

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I'm trying to put everything back to normal, but it was very stressful.

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I could imagine.

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I know I, I didn't, I've never experienced a hurricane, but I lived in Los Angeles and

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I've experienced earthquakes and I've experienced two different kinds.

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One was a jolting where it's like you're shaking really hard.

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And then the other is a kind of a rolling kind of kind of thing.

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But it's nothing.

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I mean, they weren't like, they're like 3.4.4.

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Something like that.

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But when you are dealing with a situation like yours where it's like mandatory evacuation,

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leaving all of your stuff and all of your memories, everything, and you don't know that

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you're going to come back to, you know, your normal lifestyle, it's a bit scary, but you

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endured.

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It's interesting though, what happens is right before the hurricane, you become like so laser

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focused of saving the important things and getting everything ready and protecting your

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property.

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And you don't even feel tired.

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You so, like I said, I was just like going, going, going, hoping friends as well.

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Like you just, and this is amazing too, how neighbors all of a sudden like show up and

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say, Hey, can I help you putting the shutters off?

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Or like the community all of a sudden becomes one and there is such comfort and what also

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is amazing and you don't understand when you're not there.

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Like right before I left my house, I saw already, I mean, miles and miles and miles of linemen

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trucks coming in, are ready to repair whatever is going to happen.

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With Hurricane Irma, I was 10 days without power.

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Oh, not ready.

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Not going to let you.

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Yeah.

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With Hurricane Ian kind of the same situation.

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And like I said, when you see how this country mobilizes all the forces and gets ready and

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wants to help is amazing.

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And you really do need help.

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From FEMA, like I said, you see linemen from North Carolina, actually Georgia, New

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York, Alabama losing it like from everywhere.

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That's pretty amazing.

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Yeah, together.

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It is, it is.

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That is pretty amazing.

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Like when people know that people are need help, we really need help and people show

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up, your community shows up.

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It's within just within that.

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That's really empowering to get the adrenaline going and making sure that you help all, you

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know, whomever you need to help.

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Yeah.

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Absolutely.

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It's amazing.

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And we are all full of fear and edgy and like there is this electricity you can feel everybody.

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It's like, I mean, it's a bad comparison, but I feel like Floridians sit in front of

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the TV like in a football game.

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And every time the hurricane wobbles, we're like, yay.

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Oh, yay.

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We are like kind of freaking out and having like those moments.

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We all hope it just disappears to somewhere, but yeah, no, it's pretty amazing because

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you see the beast coming at you.

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And these are those bands rolling in.

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It's not like it's funny because people are like, if they never experienced a hurricane,

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they're like, oh, they said it starts at seven.

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No, it's not like a movie.

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It's not starting.

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It's rolling in.

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It's coming.

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You get tornado warnings.

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Like we had 90 tornado touchdowns with Milton.

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It was just crazy.

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That's why.

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Yeah, it was really wild.

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So yeah, the show doesn't start at seven.

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Like that's when landfall is, but boy, the whole day is already crazy.

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There's a pregame before the actual game.

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Yeah.

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It's long and loud and like just by the pressure change in the atmosphere, everybody

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is tight and tense.

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You have an extreme headaches.

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It's really hard to function and everybody is exhausted afterwards.

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It's just the change of the atmosphere, not even the stress.

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Yeah, I can imagine.

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The closest I've been is watching like hurricanes on TV and that's as close as I want to get.

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My sister actually was, she flew down there before all the hurricanes came down and she

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was supposed to fly back, but she was stuck.

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She was stuck down in Florida.

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So I was like, but she's safe.

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She's good to go.

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Yeah.

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Yeah, it was bad.

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Well, you know, I can imagine, you know, just the fear that kind of runs through.

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But again, with the community that's the support and everybody and each other, that some of

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that fear kind of kind of subsides a little bit to again, get your mobilizing and moving

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forward and doing what you gotta do.

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Support is everything and support.

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It shows it in so many ways in my life, how important it is.

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And I'm more like, like I said, like I want to tackle everything by myself and so many

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times in my life, if I would have asked for support, it would have been easier.

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And now that I take support and I appreciate it, I know how important it is and how many

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benefits it is to have a good community.

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And that's huge.

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It doesn't really matter if it's like in little things in your health journey or major things

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like a hurricane.

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But if you have a good support group, it makes such a big difference.

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Yeah.

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Yeah.

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Community is good.

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And I know on some of the episodes that I have, we talk about community.

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And I know in your health journey, just kind of jumping into it, going back when you, I

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know that you made a transition in college before you got on a health journey.

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What was life like for you before all that shifted?

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Very good question.

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So yeah, I was a banker.

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So after college, I got a finance degree and I got into banking.

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And what happened was I got into a management position very, very quickly.

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And that put a lot of pressure on my life.

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It was just not only my career.

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It was also social pressure, showing a certain image, having a certain look.

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I didn't have the best relationship.

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So that cost a lot of problems as well, not having the support.

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And what happened was I was doing a job.

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And to be honest with you, I did my degree.

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It wasn't difficult for me.

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I was kind of in a comfort zone.

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It was like, oh yeah, that's what women do.

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I'm in banking.

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It's a nice, pretty job.

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And like I said, I was in that safe environment in that regard.

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I was comfortable doing it.

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It wasn't really something that challenged me.

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If it came to the work, it was just that I moved up the ladder very quickly and I was

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in management, what challenged me.

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So that's where the pressure came and where I thought, oh my gosh, I have to look a certain

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way.

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I have to present a certain way.

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And that's how I got into all my eating problems and eating disorders and over exercising.

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It's a funny thing.

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When life is out of control, you try to control whatever you can.

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And I did my food intake.

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And I can imagine when you're under all that kind of pressure, especially for women in

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particular, to look good or look the parts, to be the part, it can be overwhelming.

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And you said that it went into the eating disorder.

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What was that world like for you?

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So what happened was, I was skinny fat.

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I had no interest in being strong or shaping muscle, being fit.

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All I wanted was a certain number on the scale, no matter what, whatever the price was.

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And the interesting thing is, like I said, I wanted to control my food.

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And the more I put pressure on my nutrition and I restricted myself more and more and

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more, the more food thoughts I had.

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It's so bizarre.

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I think about it.

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I should have written down how many times per day I thought about food.

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Can I eat this?

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I'm hungry.

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If I eat this, I need to do two hours of whatever, running on the treadmill or being on the

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elliptical, like how can I do this or how much can I eat?

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And it was constant, never peace of mind ever.

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And there was no food freedom.

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It's a funny thing when you think about it.

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You don't want to eat and all you think about is food.

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Is that the definition of skinny fat?

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Because in my head, I'm like skinny fat.

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Is that, like you're, just say your body weight should be like 125, 126, but like it's

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just not together, so to speak.

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Or your mentality is really opposite of like a healthy lifestyle.

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Correct.

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So what you do, what I did, what a lot of people do is they don't understand.

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How your metabolism works, how your body functions, how you can stay in the right size body with

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no problem and food freedom.

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When you understand the concept of having healthy muscle, I didn't, I destroyed it.

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And every time with every harsh diet I did, I reduced my muscle mass even more, reducing

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the active tissue in my body, what helps me to actually burn calories when I'm resting.

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My resting basal metabolic rate was down the drain because I killed my muscle.

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And I wasn't actually in good shape.

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Like I was skinny, but there was no shape to it.

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It was not a good looking body.

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I was, yeah, very unhealthy.

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And it showed.

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You could not tell me though.

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Yeah.

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Yeah.

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Your view of yourself was different than what people probably viewed you as.

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And when you talk about resting metabolism, that's, metabolism helps you, your body define

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what metabolism is and would define what resting metabolism is.

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Can you do that?

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Yeah.

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So depending on how much muscle you have, you need a certain amount of calories just

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to maintain your body weight, just to function, just to, like in a resting state, so your

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body is working properly and fine.

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Now the more muscle tissue you have, the higher your resting metabolic rate is.

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Meaning you want to have as much muscle as you possibly can.

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So you have a high metabolic rate, meaning you can eat more.

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And the more you destroy, and see this is the interesting thing, what happens when we

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get older and we are not working out and we are not taking care of our muscle.

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Sarcopenia is starting our 30s.

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Sarcopenia is the loss of muscle.

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Just by aging, it reduces.

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And that's the same for men and women?

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Yes.

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Okay.

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Yes.

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So for men, it's actually very steady, the loss, same with hormones.

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And women, they tank, and then it's steady tank and it's a little bit different.

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So for women, it hits them more.

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Men it's gradually, but it's happening.

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It's happening.

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It's happening.

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So yeah, you do have this muscle loss just by aging.

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If you're not training your muscle at all and not keeping the muscle up, what happens

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is your resting basal metabolic rate goes down as you age.

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And you keep eating the same thing.

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Guess what happens?

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You gain weight.

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You gain weight because yeah.

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You're not keeping the muscle up.

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Yeah.

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Right.

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I got you.

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Yeah.

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What happens too, and this is an important part too, if it comes to metabolism, the

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muscle is a glucose sponge, meaning whatever carb you eat, and this is so funny, we all

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demonize carbs, which is really no good.

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Good.

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There shouldn't be a reason for it.

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Have your carbs, but you got to earn your carbs and then more muscle you have.

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Like I said, it's a glucose sponge.

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So what is happening?

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So you eat your carbs, they get digested, they end up in the bloodstream as glucose.

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Okay.

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So we have glucose in our bloodstream.

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The pancreas gives a signal to actually produce insulin.

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Insulin is the hormone, which works like a key to open up the muscle cell or the cells,

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the muscle and get the glucose into the muscle.

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Now if you have damaged muscle cells or just not enough muscle cells, the insulin you produce,

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you're fine, you're producing it, can't open any cells because the cells are damaged or

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not there.

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So what happens is even though you produce the insulin, the glucose stays in the bloodstream,

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goes back to the liver, spills over, and you produce this real fat, the belly fat.

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That happens most of the time in the 40s and 50s and people say like, I don't know what

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00:18:20,000 --> 00:18:21,000
happened.

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00:18:21,000 --> 00:18:23,600
All of a sudden I have this belly fat.

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That's a sign of insulin resistance that can get you to pre-diabetes, diabetes.

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So this is already a warning signal where you have to pay attention to the muscle.

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So you want good quality muscle.

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Beauty of it is you can start anytime.

292
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There's no age limitation.

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00:18:43,680 --> 00:18:44,680
Right.

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00:18:44,680 --> 00:18:50,240
When you were saying that the word that was coming to my mind was diabetes.

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Can you talk about the glucose and the insulin that we all many could produce?

296
00:18:54,880 --> 00:19:01,480
But I know that if you have diabetes, you have to get injected with insulin.

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Not fun.

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00:19:03,480 --> 00:19:04,480
Yes.

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00:19:04,480 --> 00:19:05,920
Yeah, not fun.

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00:19:05,920 --> 00:19:14,280
And so when you're in that age, you're in the 30s, and I can imagine most people are

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00:19:14,280 --> 00:19:19,840
listening to the podcast will be around that age and more and are older.

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00:19:19,840 --> 00:19:26,960
And you're starting to get into the 30s when life is kind of doing its thing and you're

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not in your 20s, you're not in your teens anymore.

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And going to the gym is not number one on your to-do list.

305
00:19:36,800 --> 00:19:44,920
What is the mental barrier that's there or to really get rid of so people can start to

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00:19:44,920 --> 00:19:52,040
get to the gym so they could be healthier and just live a healthier lifestyle for themselves?

307
00:19:52,040 --> 00:19:59,840
Well, first of all, I think just the sentence going to the gym is a barrier.

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00:19:59,840 --> 00:20:00,840
And you know what?

309
00:20:00,840 --> 00:20:02,280
Yeah, I can agree with that.

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00:20:02,280 --> 00:20:09,040
Yeah, it's like just the drive and then being interesting to how we start compare ourselves

311
00:20:09,040 --> 00:20:10,040
to others.

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00:20:10,040 --> 00:20:11,040
At the gym?

313
00:20:11,040 --> 00:20:12,040
Yeah.

314
00:20:12,040 --> 00:20:13,040
Yeah.

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00:20:13,040 --> 00:20:16,200
And I understand if you don't want to do that.

316
00:20:16,200 --> 00:20:21,200
So if you start at home, totally fine.

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00:20:21,200 --> 00:20:23,800
Like I said, it doesn't have to be a big project.

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00:20:23,800 --> 00:20:27,320
Don't overthink it and don't think you have to spend hours.

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The goal is to have healthy muscle tissue and you can do this at home, even with your own

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00:20:34,120 --> 00:20:35,360
body weight.

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00:20:35,360 --> 00:20:42,120
Now, the second thing I think people need to understand is why.

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00:20:42,120 --> 00:20:47,480
He gets really old when you hear all the time, oh, workout.

323
00:20:47,480 --> 00:20:48,480
It's so important.

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00:20:48,480 --> 00:20:50,280
Get moving, don't sit around.

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00:20:50,280 --> 00:20:52,920
And you get like, oh, yeah, whatever.

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00:20:52,920 --> 00:20:57,800
I can, I see it in my clients, but you have to understand why you're doing this.

327
00:20:57,800 --> 00:21:01,280
We all talk about our longevity.

328
00:21:01,280 --> 00:21:03,560
That's such a buzzword right now.

329
00:21:03,560 --> 00:21:08,960
You want to live a long life and it's all about lifespan.

330
00:21:08,960 --> 00:21:16,800
Now, yes, we want to live a long life, but I say we need to pay attention to health

331
00:21:16,800 --> 00:21:18,920
span.

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00:21:18,920 --> 00:21:23,240
We want to live a long, healthy life and then be done.

333
00:21:23,240 --> 00:21:24,240
Agree.

334
00:21:24,240 --> 00:21:25,240
I totally agree.

335
00:21:25,240 --> 00:21:26,240
Huge.

336
00:21:26,240 --> 00:21:28,200
So I looked it actually up.

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00:21:28,200 --> 00:21:29,200
Think about this.

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00:21:29,200 --> 00:21:35,160
In the United States, the average lifespan is 79 years right now.

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00:21:35,160 --> 00:21:40,520
The average health span is 63.

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00:21:40,520 --> 00:21:46,480
That's a 16-year gap where people have not the quality of life they deserve.

341
00:21:46,480 --> 00:21:47,480
And think about it.

342
00:21:47,480 --> 00:21:52,640
You work all your life and you save your money for retirement and then you get to that point

343
00:21:52,640 --> 00:21:56,880
and then you have to spend all the money to be healthy to actually live.

344
00:21:56,880 --> 00:22:03,800
Don't you want to enjoy the last years as well or play with your grandkids, play tennis,

345
00:22:03,800 --> 00:22:10,360
golf, travel or just even be able to shop and go home and put the groceries away and live

346
00:22:10,360 --> 00:22:13,160
independently in your own house?

347
00:22:13,160 --> 00:22:16,280
This is when you understand this is why you're doing this.

348
00:22:16,280 --> 00:22:25,760
It makes so much more sense and you understand that with a little effort daily or if it's

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00:22:25,760 --> 00:22:33,240
not daily but two, three times a week, you can maintain that and get to that.

350
00:22:33,240 --> 00:22:40,720
When you mention life health and then what did you say?

351
00:22:40,720 --> 00:22:43,040
Life span and health span.

352
00:22:43,040 --> 00:22:44,600
Life span and health span.

353
00:22:44,600 --> 00:22:47,040
So it went straight to my father.

354
00:22:47,040 --> 00:22:51,200
My dad's, he just turned 85.

355
00:22:51,200 --> 00:22:56,840
And the producer of this podcast, I was telling her that my dad's turning 85 and she was like,

356
00:22:56,840 --> 00:22:58,480
oh wow, that's pretty great.

357
00:22:58,480 --> 00:23:00,600
She was like, well, who take care of them?

358
00:23:00,600 --> 00:23:04,360
I was like, he takes care of himself.

359
00:23:04,360 --> 00:23:06,880
And I told him the story.

360
00:23:06,880 --> 00:23:08,880
And my dad is 85.

361
00:23:08,880 --> 00:23:12,120
He drives, he moves a little slower.

362
00:23:12,120 --> 00:23:14,520
He says, because I don't have anywhere to go.

363
00:23:14,520 --> 00:23:15,520
I'm good.

364
00:23:15,520 --> 00:23:22,600
So he doesn't have to move fast and bustle fast like people of my age and younger do.

365
00:23:22,600 --> 00:23:33,400
But it's such a like edifying feeling to know that at 85, you can be well, do well, take

366
00:23:33,400 --> 00:23:37,840
care of your own self in your own home and not have to be in retirement home or something

367
00:23:37,840 --> 00:23:38,840
like that.

368
00:23:38,840 --> 00:23:41,520
And he took care of himself.

369
00:23:41,520 --> 00:23:42,520
It's wonderful.

370
00:23:42,520 --> 00:23:43,520
Yeah.

371
00:23:43,520 --> 00:23:44,520
It is.

372
00:23:44,520 --> 00:23:45,520
It is.

373
00:23:45,520 --> 00:23:50,520
What, again, let's stick around this age range.

374
00:23:50,520 --> 00:23:59,680
What are the things that people can do as opposed to like what things people can do that can

375
00:23:59,680 --> 00:24:04,400
keep them like moving forward in a healthy lifestyle?

376
00:24:04,400 --> 00:24:06,400
Very good question.

377
00:24:06,400 --> 00:24:10,320
So, well, moving forward, move.

378
00:24:10,320 --> 00:24:11,320
Move.

379
00:24:11,320 --> 00:24:12,320
Yeah.

380
00:24:12,320 --> 00:24:13,320
Keep moving.

381
00:24:13,320 --> 00:24:14,320
Keep moving.

382
00:24:14,320 --> 00:24:20,440
So, carry is the new smoking is so harmful to the body.

383
00:24:20,440 --> 00:24:22,680
We are not meant to sit around.

384
00:24:22,680 --> 00:24:24,400
We are meant to move.

385
00:24:24,400 --> 00:24:31,520
And if somebody has a hard time, okay, the biggest bang for your buck is weightlifting.

386
00:24:31,520 --> 00:24:34,640
Shortest investment, most benefits.

387
00:24:34,640 --> 00:24:35,640
Hands down.

388
00:24:35,640 --> 00:24:41,520
But if you're not, and some people have this powerlifting and crazy heavy weights in mind,

389
00:24:41,520 --> 00:24:44,840
this is not what I'm talking about, but you want some resistance training.

390
00:24:44,840 --> 00:24:51,280
But if this is not your jam and you just get off your couch and take a walk after every

391
00:24:51,280 --> 00:24:55,880
meal you see already improvements and that's not hard.

392
00:24:55,880 --> 00:25:02,480
And start with the things which are not hard for you and where you have fun or enjoyment.

393
00:25:02,480 --> 00:25:09,400
And so you can stick to it and create a habit because like I said, it's not training and

394
00:25:09,400 --> 00:25:13,800
exercising should be like brushing your teeth.

395
00:25:13,800 --> 00:25:16,000
So we are talking about a habit.

396
00:25:16,000 --> 00:25:17,160
You want to create a habit.

397
00:25:17,160 --> 00:25:21,080
And one last time you remember you didn't brush your teeth in the morning.

398
00:25:21,080 --> 00:25:22,080
Right, right.

399
00:25:22,080 --> 00:25:23,560
It's never happening.

400
00:25:23,560 --> 00:25:27,600
And what you do too with brushing your teeth, you have no emotions attached to it.

401
00:25:27,600 --> 00:25:30,120
And I think that is an important part as well.

402
00:25:30,120 --> 00:25:33,760
You don't get up and think about, oh, what toothbrush should I take?

403
00:25:33,760 --> 00:25:37,080
Or what flavor of toothpaste do I like today?

404
00:25:37,080 --> 00:25:40,800
Now you get up and you do it and you check it off.

405
00:25:40,800 --> 00:25:43,560
And that's how you routine with the workout should be.

406
00:25:43,560 --> 00:25:46,240
You just get up, you do your workout.

407
00:25:46,240 --> 00:25:51,520
It's not about what outfit you wear, what kind of workout shoes you have, what music

408
00:25:51,520 --> 00:25:52,720
you're playing.

409
00:25:52,720 --> 00:25:55,080
You just set it up in the morning, for example.

410
00:25:55,080 --> 00:25:56,480
It doesn't have to be morning.

411
00:25:56,480 --> 00:25:58,160
I like to do it in the morning.

412
00:25:58,160 --> 00:25:59,160
Yeah.

413
00:25:59,160 --> 00:26:01,320
Done and do my day.

414
00:26:01,320 --> 00:26:05,920
But whatever time fits your lifestyle, just put it in.

415
00:26:05,920 --> 00:26:06,920
Put it in.

416
00:26:06,920 --> 00:26:08,640
Don't overthink it.

417
00:26:08,640 --> 00:26:10,520
Don't make it a science project.

418
00:26:10,520 --> 00:26:13,880
What muscle group to hit and hit every muscle group.

419
00:26:13,880 --> 00:26:14,880
Work it all.

420
00:26:14,880 --> 00:26:16,360
But just get started.

421
00:26:16,360 --> 00:26:18,760
That's a huge improvement.

422
00:26:18,760 --> 00:26:24,360
You know, it's so funny because when I go to the gym, even myself, my little history

423
00:26:24,360 --> 00:26:31,600
is I've been an athlete experiencing the health challenges and then getting over that and

424
00:26:31,600 --> 00:26:34,600
then going to the gym.

425
00:26:34,600 --> 00:26:40,640
I'll be on the treadmill and I can't run as fast as the next person or I'm not lifting

426
00:26:40,640 --> 00:26:42,520
as much weight as I used to.

427
00:26:42,520 --> 00:26:47,120
You see this guy over here, got 245s on there.

428
00:26:47,120 --> 00:26:52,840
It can play a mental game with people.

429
00:26:52,840 --> 00:26:59,000
How does one go to the gym and not get that mental game playing with themselves?

430
00:26:59,000 --> 00:27:04,440
I know you mentioned starting a little, but what if someone is approaching the beginning

431
00:27:04,440 --> 00:27:10,200
of the year, everybody has their New Year's resolution, it's like, I'm going to go to

432
00:27:10,200 --> 00:27:11,200
the gym.

433
00:27:11,200 --> 00:27:17,160
What can you tell people about going to the gym and not comparing themselves to people,

434
00:27:17,160 --> 00:27:24,000
but really having a focus on their body style, what they need to do for themselves?

435
00:27:24,000 --> 00:27:25,280
Oh, yeah.

436
00:27:25,280 --> 00:27:32,800
So what I like to do is always set yourself some goals.

437
00:27:32,800 --> 00:27:36,880
And then start journaling, writing it down.

438
00:27:36,880 --> 00:27:42,240
So when you start writing down what you're doing, you see improvement every week.

439
00:27:42,240 --> 00:27:52,160
So oh my gosh, last week I bench pressed 135 pounds and this time this week it was 145

440
00:27:52,160 --> 00:27:53,400
or 155.

441
00:27:53,400 --> 00:28:00,120
So you improve and that gives you the self-esteem and you see the success and focus on really

442
00:28:00,120 --> 00:28:02,200
what you're doing.

443
00:28:02,200 --> 00:28:07,880
Sometimes it's good to start out with a trainer if you don't have any experience.

444
00:28:07,880 --> 00:28:12,200
So they can give you support and guidance and teach you the right form.

445
00:28:12,200 --> 00:28:17,280
And when you start out and you never worked out, you have to create the neural pathways,

446
00:28:17,280 --> 00:28:22,400
the muscle-mind connection, because you don't know the movement and it's really sad.

447
00:28:22,400 --> 00:28:26,600
But if you don't use it, you lose it.

448
00:28:26,600 --> 00:28:32,440
You see the stabilizer muscles get lost in the process and you get injuries.

449
00:28:32,440 --> 00:28:34,480
We always want to prevent injuries.

450
00:28:34,480 --> 00:28:37,680
So that's why it's always good to have a good foundation.

451
00:28:37,680 --> 00:28:44,000
First, hire a trainer, have some support or a workout body that also keeps you accountable.

452
00:28:44,000 --> 00:28:45,000
No excuse.

453
00:28:45,000 --> 00:28:49,920
You have an appointment and then you show up and you feel more comfortable doing it with

454
00:28:49,920 --> 00:28:52,840
somebody else, having a team.

455
00:28:52,840 --> 00:28:54,680
And that's I think a good start too.

456
00:28:54,680 --> 00:29:00,120
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00:30:50,520 --> 00:30:52,160
That was a good start.

489
00:30:52,160 --> 00:31:00,560
And these are what goes for somebody who's new to the gym, right?

490
00:31:00,560 --> 00:31:08,280
You have been through different things where you got titles like Miss Florida, Miss USA,

491
00:31:08,280 --> 00:31:09,280
Miss Universe.

492
00:31:09,280 --> 00:31:11,080
Can you talk about that just a little bit before we transition?

493
00:31:11,080 --> 00:31:13,080
Oh, yeah, of course.

494
00:31:13,080 --> 00:31:16,960
So, yeah, I'm from Germany.

495
00:31:16,960 --> 00:31:18,320
Was a banker there.

496
00:31:18,320 --> 00:31:23,880
I had my issues and I put a hard stop on everything and went to the United States to learn English.

497
00:31:23,880 --> 00:31:27,640
I fell in love with the country and I'm like, oh, I want to stay.

498
00:31:27,640 --> 00:31:33,040
And what happened was my immigration lawyer at the time said I can't get a work visa as

499
00:31:33,040 --> 00:31:34,040
a banker.

500
00:31:34,040 --> 00:31:36,040
I have no special skills.

501
00:31:36,040 --> 00:31:40,760
So I'm like, well, that's true in banking, but I can't lift things up and put them down

502
00:31:40,760 --> 00:31:41,840
really well.

503
00:31:41,840 --> 00:31:43,160
I can bodybuild.

504
00:31:43,160 --> 00:31:48,280
And so she said, if you can get a world champion title for the United States, you can get a

505
00:31:48,280 --> 00:31:49,280
green card.

506
00:31:49,280 --> 00:31:50,280
That's crazy.

507
00:31:50,280 --> 00:31:53,280
That's how I got into it.

508
00:31:53,280 --> 00:31:57,400
So I'm like, well, that's a stretch.

509
00:31:57,400 --> 00:31:59,880
But the only thing I can do is try.

510
00:31:59,880 --> 00:32:07,000
And the funny thing with me is, trust me, I have a lot of fears, but I do it anyway.

511
00:32:07,000 --> 00:32:10,840
So here I am, prepping for Miss Florida.

512
00:32:10,840 --> 00:32:17,360
And it's funny when you compete and when you prep for a certain competition, you get,

513
00:32:17,360 --> 00:32:20,000
again, dialed in.

514
00:32:20,000 --> 00:32:21,080
There is nothing else.

515
00:32:21,080 --> 00:32:29,520
I had this tunnel vision and I was just literally keeping focused on my diet, exercising, resting,

516
00:32:29,520 --> 00:32:30,520
repeat.

517
00:32:30,520 --> 00:32:33,720
And sometimes I just focused on that one day.

518
00:32:33,720 --> 00:32:36,400
I'm like, okay, I'm able to do this today.

519
00:32:36,400 --> 00:32:40,280
What I do tomorrow, I don't know, but today I can do this.

520
00:32:40,280 --> 00:32:46,400
And that's how I added one good day after the other until I had a string of good days

521
00:32:46,400 --> 00:32:49,680
and all of a sudden I had a competition in front of me.

522
00:32:49,680 --> 00:32:55,440
So yeah, it gets very, how can I say, simple.

523
00:32:55,440 --> 00:32:57,240
Life gets very simple.

524
00:32:57,240 --> 00:32:59,200
There is no craziness.

525
00:32:59,200 --> 00:33:01,640
You're very zen, so to speak.

526
00:33:01,640 --> 00:33:03,600
You do the one thing.

527
00:33:03,600 --> 00:33:10,480
And I don't know if this is also why I was successful because I was so focused.

528
00:33:10,480 --> 00:33:12,720
I mean, I saw myself on stage.

529
00:33:12,720 --> 00:33:18,760
I saw how I was standing up there and hitting my poses or doing my posing routine.

530
00:33:18,760 --> 00:33:26,240
And the practice just of that brought me in better shape.

531
00:33:26,240 --> 00:33:34,320
And the workouts, of course, were way more intense and way more effort.

532
00:33:34,320 --> 00:33:39,240
And interestingly, what I learned in that time was sculpting bodies.

533
00:33:39,240 --> 00:33:40,600
It's funny.

534
00:33:40,600 --> 00:33:44,280
All I do all day long is scanning bodies.

535
00:33:44,280 --> 00:33:49,440
And I think about, oh, how can this person would need more shoulders or this person would

536
00:33:49,440 --> 00:33:53,320
need better glutes or I could shape those legs.

537
00:33:53,320 --> 00:34:00,120
So it's funny because it became just my nature of scanning bodies and seeing how I can sculpt

538
00:34:00,120 --> 00:34:01,120
them.

539
00:34:01,120 --> 00:34:05,600
And I'm really good at this because I did it with myself and with many others.

540
00:34:05,600 --> 00:34:07,120
And it's a form of art.

541
00:34:07,120 --> 00:34:08,960
Other people paint pictures.

542
00:34:08,960 --> 00:34:10,760
I can transform bodies.

543
00:34:10,760 --> 00:34:11,760
I can sculpt them.

544
00:34:11,760 --> 00:34:18,240
I can put, and it's so funny sometimes I actually say to people, OK, show me which body you

545
00:34:18,240 --> 00:34:26,760
like or what shoulders you like or what, whatever, abs or, and then I know what the person has

546
00:34:26,760 --> 00:34:30,720
in mind and I can dial the person in to get there.

547
00:34:30,720 --> 00:34:37,120
Because body type is body type, you know, but I can work with that.

548
00:34:37,120 --> 00:34:44,160
You know, it's so good that you said that you saw yourself on the stage.

549
00:34:44,160 --> 00:34:50,640
And I think having a vision of your future self can really give you who you're being

550
00:34:50,640 --> 00:34:52,000
in the present.

551
00:34:52,000 --> 00:34:59,200
And then you bring yourself to the present and you start, your body starts to, you know,

552
00:34:59,200 --> 00:35:02,840
work in accordance to who you see yourself being.

553
00:35:02,840 --> 00:35:03,840
Absolutely.

554
00:35:03,840 --> 00:35:04,840
Yes.

555
00:35:04,840 --> 00:35:05,840
Uh-huh.

556
00:35:05,840 --> 00:35:06,840
Yeah.

557
00:35:06,840 --> 00:35:09,520
So, you saw yourself there.

558
00:35:09,520 --> 00:35:16,320
You were successful in all those competitions.

559
00:35:16,320 --> 00:35:20,200
What about the person that is looking to get into the competition?

560
00:35:20,200 --> 00:35:24,600
Like, they just say that, you know, what we talked about earlier, like they're new to

561
00:35:24,600 --> 00:35:25,600
it, right?

562
00:35:25,600 --> 00:35:29,600
And they start to build their confidence and say, you know what, I think I'm going to try

563
00:35:29,600 --> 00:35:32,320
this bodybuilding thing.

564
00:35:32,320 --> 00:35:34,040
What's that shift like?

565
00:35:34,040 --> 00:35:35,120
OK.

566
00:35:35,120 --> 00:35:39,040
So of course, again, goal setting.

567
00:35:39,040 --> 00:35:49,240
And then the measuring of success is a little bit more frequently, more dialed in.

568
00:35:49,240 --> 00:35:53,600
So I can tweak the diet and exercise program accordingly.

569
00:35:53,600 --> 00:36:01,240
So with clients who have healthy lifestyle in mind, the measurements are monthly.

570
00:36:01,240 --> 00:36:02,480
I see where they're going.

571
00:36:02,480 --> 00:36:06,120
If they're going in the right direction, and that's fine.

572
00:36:06,120 --> 00:36:07,360
So I can dial it in.

573
00:36:07,360 --> 00:36:11,760
And there is actually no, how can I say, like timeframe.

574
00:36:11,760 --> 00:36:17,440
And when you get ready for a competition, usually we have a date, a special date.

575
00:36:17,440 --> 00:36:22,440
And then I dial it in accordingly to that timeframe I have.

576
00:36:22,440 --> 00:36:25,600
And of course, where the person is coming from.

577
00:36:25,600 --> 00:36:32,320
If I have to, you know, dial them in and get rid of more body fat, the diet and the exercise

578
00:36:32,320 --> 00:36:37,160
program is different to protect the muscle and get rid of the body fat than the person

579
00:36:37,160 --> 00:36:40,720
who is already lean and we have to put on more muscle.

580
00:36:40,720 --> 00:36:43,080
It's so individual.

581
00:36:43,080 --> 00:36:50,560
And like I said, I do the diet and the workout program really special for that person.

582
00:36:50,560 --> 00:36:52,760
So yeah, everybody's different.

583
00:36:52,760 --> 00:36:54,080
Everybody's different, right?

584
00:36:54,080 --> 00:36:59,680
So you say that there are people that sculpt pictures or pink pictures, but you sculpt

585
00:36:59,680 --> 00:37:00,680
bodies.

586
00:37:00,680 --> 00:37:05,160
So is this how house of shape was started?

587
00:37:05,160 --> 00:37:06,840
Can you talk about house of shape?

588
00:37:06,840 --> 00:37:07,840
Yeah.

589
00:37:07,840 --> 00:37:11,480
So, well, I started out as a personal trainer.

590
00:37:11,480 --> 00:37:16,600
And what I saw by training, oh my gosh, I don't know how many hundreds and thousands

591
00:37:16,600 --> 00:37:20,160
of clients, there is a limitation.

592
00:37:20,160 --> 00:37:29,520
And I wanted to provide a better service because the training is just one part of the big picture.

593
00:37:29,520 --> 00:37:37,560
And I saw that I needed to dial my clients into nutrition and stress management and rest

594
00:37:37,560 --> 00:37:39,000
and recovery.

595
00:37:39,000 --> 00:37:44,560
So I got a health coaching degree and I built programs where I look at all those aspects

596
00:37:44,560 --> 00:37:49,640
so they can sustain and maintain whatever goal they have.

597
00:37:49,640 --> 00:37:55,920
So I mean, to be honest with you, I can, I mean, shred everybody down and crush them

598
00:37:55,920 --> 00:37:57,320
at the gym.

599
00:37:57,320 --> 00:38:11,240
But I want them to maintain their shape and know what to do when the holidays come around

600
00:38:11,240 --> 00:38:15,400
or when they go on a trip or when life gets lively.

601
00:38:15,400 --> 00:38:16,640
So what do I do?

602
00:38:16,640 --> 00:38:18,560
How do I maneuver around it?

603
00:38:18,560 --> 00:38:21,800
How do I keep my shape and stuff like that?

604
00:38:21,800 --> 00:38:24,400
So that's when I started house of shape.

605
00:38:24,400 --> 00:38:27,200
And that's like one pillar of the company.

606
00:38:27,200 --> 00:38:31,360
And then the other thing is, that's where the competition comes in.

607
00:38:31,360 --> 00:38:34,160
I get women ready for their dress.

608
00:38:34,160 --> 00:38:35,600
So I have a lot of brides.

609
00:38:35,600 --> 00:38:37,720
They get ready for their special day.

610
00:38:37,720 --> 00:38:42,400
So whatever dress they pick, I sculpt her the body accordingly to their dress so they

611
00:38:42,400 --> 00:38:46,640
look perfect in their dress, whatever it is, anniversary birthdays.

612
00:38:46,640 --> 00:38:48,200
But I have a lot of brides.

613
00:38:48,200 --> 00:38:53,320
And then what I also do is I help clients to get ready for surgeries.

614
00:38:53,320 --> 00:38:59,880
So if you need like rotator cuff repair, a hip replacement, knee replacement, those

615
00:38:59,880 --> 00:39:07,400
kind of things, I mean, I always like to have as much time as possible right before the

616
00:39:07,400 --> 00:39:08,520
surgery.

617
00:39:08,520 --> 00:39:10,200
So I can prep them.

618
00:39:10,200 --> 00:39:11,640
I clean up the diet.

619
00:39:11,640 --> 00:39:14,120
I want them to have a high protein diet.

620
00:39:14,120 --> 00:39:20,120
I get anti-inflammatory diet, anti-inflammation is super important right before the surgery.

621
00:39:20,120 --> 00:39:22,320
It always is, but getting them ready.

622
00:39:22,320 --> 00:39:28,440
And then I practice the exercises, what they're going to do in rehab afterwards.

623
00:39:28,440 --> 00:39:33,320
So again, like I said before, they have this muscle memory so they know what's coming

624
00:39:33,320 --> 00:39:37,920
and it's so much easier for the brain because when you are having a surgery or when you

625
00:39:37,920 --> 00:39:45,280
are sick and in bed, just five days, you're going to lose five pounds of lean muscle.

626
00:39:45,280 --> 00:39:48,960
And you know how hard it is to regain those muscles.

627
00:39:48,960 --> 00:39:50,360
So I prep them.

628
00:39:50,360 --> 00:39:51,680
I train them.

629
00:39:51,680 --> 00:39:56,520
Like I said, if they have a knee replacement, for example, the healthy leg, I train them

630
00:39:56,520 --> 00:40:01,600
and we do strength training so they're able to get out of bed as fast as possible to be

631
00:40:01,600 --> 00:40:05,880
able to go to the bathroom to function in the house.

632
00:40:05,880 --> 00:40:10,520
So yeah, this is like the third part of my company.

633
00:40:10,520 --> 00:40:12,800
And that reduces the recovery time too as well.

634
00:40:12,800 --> 00:40:13,800
Absolutely, yes.

635
00:40:13,800 --> 00:40:14,800
Exactly.

636
00:40:14,800 --> 00:40:16,000
What is important?

637
00:40:16,000 --> 00:40:25,800
I've had my stance with being in the hospital, but I think because of my past and the sports

638
00:40:25,800 --> 00:40:30,880
and all that kind of stuff, it kind of helped me when I had to deal with the hospital and

639
00:40:30,880 --> 00:40:31,880
recovery.

640
00:40:31,880 --> 00:40:32,880
Oh yeah.

641
00:40:32,880 --> 00:40:37,040
And then, you know, it was steadily going to the gym even after my 30s and things like

642
00:40:37,040 --> 00:40:38,040
that.

643
00:40:38,040 --> 00:40:39,040
It helped me.

644
00:40:39,040 --> 00:40:41,640
I think my nephew even said, he was like, you know, I think, uncle, because you were

645
00:40:41,640 --> 00:40:46,280
an athlete and all this kind of stuff, I think it helps you with, you know, dealing with,

646
00:40:46,280 --> 00:40:48,160
I don't know why I gave him that voice.

647
00:40:48,160 --> 00:40:53,280
I'm sorry, but it helped me with dealing with recovery times of like the surgery that I

648
00:40:53,280 --> 00:40:55,200
had and things like that.

649
00:40:55,200 --> 00:41:00,360
So that's really the next point that I want to talk about is like really bringing your

650
00:41:00,360 --> 00:41:04,400
money body and soul into alignment.

651
00:41:04,400 --> 00:41:06,400
What would you say about that?

652
00:41:06,400 --> 00:41:10,120
So oh my gosh, it's huge and it works all together.

653
00:41:10,120 --> 00:41:21,760
So when you have healthy muscle tissue, you have again, more self-esteem or like even

654
00:41:21,760 --> 00:41:24,080
the cognitive function is improved.

655
00:41:24,080 --> 00:41:27,520
It works so much better and you're more resilient.

656
00:41:27,520 --> 00:41:30,760
You can have stress so much better.

657
00:41:30,760 --> 00:41:38,040
And like I said, I go deep into recovery and stress management because most of the time

658
00:41:38,040 --> 00:41:44,400
we don't understand that we are always in a fight, flight or freeze mode.

659
00:41:44,400 --> 00:41:54,440
And we are operating in the sympathetic nerve system and we are not even digesting properly

660
00:41:54,440 --> 00:41:56,120
in that state.

661
00:41:56,120 --> 00:42:00,520
And we only talk about cortisol and yada yada.

662
00:42:00,520 --> 00:42:04,280
Cortisol should be high in the morning so you get up and have energy, but then during

663
00:42:04,280 --> 00:42:05,960
the day it should go down.

664
00:42:05,960 --> 00:42:16,760
And we, because we are bombarded all day long and bombarded with text messaging, emails,

665
00:42:16,760 --> 00:42:21,120
taking care of the kids, going to work, being in meetings.

666
00:42:21,120 --> 00:42:27,920
It never ends and this all causes stress and you never in the parasympathetic nerve system

667
00:42:27,920 --> 00:42:30,480
in the rest and digest mode.

668
00:42:30,480 --> 00:42:37,560
And that makes such a big difference how you handle stress and the more you work out and

669
00:42:37,560 --> 00:42:44,800
the more you're active, there is like this huge benefit where you bounce basically into

670
00:42:44,800 --> 00:42:46,520
like just by breathing.

671
00:42:46,520 --> 00:42:47,520
So interesting.

672
00:42:47,520 --> 00:42:52,120
When you exercise and you focus on breathing, you bounce into the parasympathetic nerve

673
00:42:52,120 --> 00:42:54,080
system and you're more relaxed.

674
00:42:54,080 --> 00:42:55,080
Really?

675
00:42:55,080 --> 00:42:56,080
Taking time.

676
00:42:56,080 --> 00:42:57,080
Super interesting.

677
00:42:57,080 --> 00:42:58,640
That is.

678
00:42:58,640 --> 00:43:06,720
Taking time during meals and having no phone, no nothing and really focusing on that chewing

679
00:43:06,720 --> 00:43:10,160
and having that meal and having a break.

680
00:43:10,160 --> 00:43:17,880
Again, this is like the full circle, soul, body, mind gives you so much more benefit

681
00:43:17,880 --> 00:43:22,600
and you're actually digesting the food and it gives you satiety.

682
00:43:22,600 --> 00:43:30,560
It gives you a feeling of happiness, of being full, of being content, being grounded and

683
00:43:30,560 --> 00:43:33,640
we need this nowadays so much.

684
00:43:33,640 --> 00:43:38,040
We are never grounded and yeah, it's a big part.

685
00:43:38,040 --> 00:43:42,040
When you were talking about that, it was so in my mind.

686
00:43:42,040 --> 00:43:43,040
Here I am.

687
00:43:43,040 --> 00:43:45,720
I don't see, I don't even have my phone near me because I don't want it to be a distraction

688
00:43:45,720 --> 00:43:48,160
because I want to be focused and present.

689
00:43:48,160 --> 00:43:55,960
And that's like when people are driving to somewhere, they got their phone, well, the

690
00:43:55,960 --> 00:44:00,360
phones are in the car now so they can eat while they're talking on the phone or driving

691
00:44:00,360 --> 00:44:01,360
somewhere.

692
00:44:01,360 --> 00:44:07,080
It's like a whole bunch of just busyness that's happening where you're just not, like you

693
00:44:07,080 --> 00:44:13,520
said, just kind of relax and just chill and eat or just chill and relax or bringing that

694
00:44:13,520 --> 00:44:19,320
body, soul and mind into alignment, just being present and whatever you're doing at

695
00:44:19,320 --> 00:44:20,320
the moment.

696
00:44:20,320 --> 00:44:21,320
Well spoken.

697
00:44:21,320 --> 00:44:23,440
Oh my gosh.

698
00:44:23,440 --> 00:44:27,520
Ask people whenever the last time present.

699
00:44:27,520 --> 00:44:30,000
Like literally enjoying the now.

700
00:44:30,000 --> 00:44:32,440
Most people are not.

701
00:44:32,440 --> 00:44:37,000
And that's what causes depression and anxiety as well.

702
00:44:37,000 --> 00:44:41,920
People who are living in the past and having regrets and being stuck there are always

703
00:44:41,920 --> 00:44:45,880
depressed and people who are worrying about the future are always anxious.

704
00:44:45,880 --> 00:44:51,080
So they have this bouncing back and forth and they're never present in the moment.

705
00:44:51,080 --> 00:44:54,000
It's a huge problem.

706
00:44:54,000 --> 00:44:59,680
And that can, that can mess up, that can mess with your physical being as well.

707
00:44:59,680 --> 00:45:00,680
Right.

708
00:45:00,680 --> 00:45:01,680
Oh my gosh.

709
00:45:01,680 --> 00:45:07,040
Causes a lot of inflammation, causes a lot of, like I said, the chronic stress, that's

710
00:45:07,040 --> 00:45:08,040
the killer.

711
00:45:08,040 --> 00:45:10,520
That's where we get all the health issues.

712
00:45:10,520 --> 00:45:17,880
And again, for example, if you say after a meal, I'll take a walk outside and it's just

713
00:45:17,880 --> 00:45:23,160
me, boy, is this re-energizing, refreshing and grounding.

714
00:45:23,160 --> 00:45:30,920
And this is where you have that part of keeping your mind at peace and give it a break.

715
00:45:30,920 --> 00:45:32,800
And you will be so much more productive.

716
00:45:32,800 --> 00:45:34,120
It's a funny thing.

717
00:45:34,120 --> 00:45:35,920
People say, oh, I like my clients.

718
00:45:35,920 --> 00:45:36,920
I hear it all the time.

719
00:45:36,920 --> 00:45:38,960
I don't have time for this.

720
00:45:38,960 --> 00:45:43,480
If you take the time for those five or 10 minutes taking a walk, you're so much more

721
00:45:43,480 --> 00:45:44,480
productive afterwards.

722
00:45:44,480 --> 00:45:45,480
Yeah.

723
00:45:45,480 --> 00:45:47,680
Five, 10 minutes, don't matter.

724
00:45:47,680 --> 00:45:48,680
Create the time.

725
00:45:48,680 --> 00:45:53,080
And like you said, like it doesn't have to be this big old thing, like take five minutes,

726
00:45:53,080 --> 00:46:00,040
take 10 minutes, you know, enjoy the nature and just be present with, you know, the moment.

727
00:46:00,040 --> 00:46:01,040
Yeah.

728
00:46:01,040 --> 00:46:02,040
Yeah.

729
00:46:02,040 --> 00:46:03,040
Yeah.

730
00:46:03,040 --> 00:46:05,440
And I think a lot of people, I shouldn't say that.

731
00:46:05,440 --> 00:46:06,440
Let me take that back.

732
00:46:06,440 --> 00:46:08,880
I don't think a lot of people.

733
00:46:08,880 --> 00:46:17,680
There is a shift with being okay and present with you, who you are, or doing things naturally.

734
00:46:17,680 --> 00:46:19,640
There is a thing that I think you talk about.

735
00:46:19,640 --> 00:46:23,840
And let's talk about your, is your PDF on your website.

736
00:46:23,840 --> 00:46:27,520
And you talk about, you say, Captain Obvious, right?

737
00:46:27,520 --> 00:46:35,840
You have these Captain Obvious points and it's all natural versus what the big thing

738
00:46:35,840 --> 00:46:39,600
is either is it WeGovie or a Zempik.

739
00:46:39,600 --> 00:46:40,600
Zempik, yes.

740
00:46:40,600 --> 00:46:42,080
We're, we're tight.

741
00:46:42,080 --> 00:46:43,080
Yeah.

742
00:46:43,080 --> 00:46:44,080
Yeah.

743
00:46:44,080 --> 00:46:46,960
And it's meant for one thing, but a lot of people are using it for another.

744
00:46:46,960 --> 00:46:49,960
What do you have, what do you have to say about that?

745
00:46:49,960 --> 00:46:52,000
Oh, it's an interesting topic.

746
00:46:52,000 --> 00:46:54,120
So, okay.

747
00:46:54,120 --> 00:47:01,360
If I have a client who is morbidly obese and we all know being morbidly obese causes

748
00:47:01,360 --> 00:47:11,600
death and there is no other option, I understand to take those medications because the side

749
00:47:11,600 --> 00:47:17,280
effects of those are less than being morbidly obese.

750
00:47:17,280 --> 00:47:18,280
Oh, really?

751
00:47:18,280 --> 00:47:20,840
Here is a purpose for that.

752
00:47:20,840 --> 00:47:21,840
Yes.

753
00:47:21,840 --> 00:47:22,840
Okay.

754
00:47:22,840 --> 00:47:23,840
I understand.

755
00:47:23,840 --> 00:47:24,840
Yeah.

756
00:47:24,840 --> 00:47:30,600
So, I'm not totally against them, but I have clients, they want to get rid of 10 pounds.

757
00:47:30,600 --> 00:47:36,920
No, we are not going taking medications for people who actually, or taken it away from

758
00:47:36,920 --> 00:47:42,520
people who really need that and use it to lose 10 more pounds.

759
00:47:42,520 --> 00:47:44,400
No, no, no.

760
00:47:44,400 --> 00:47:53,440
So you can use natural things out of nature who help you to feel more satiety, to slow

761
00:47:53,440 --> 00:47:57,760
down the emptying of the stomach and they're very simple things.

762
00:47:57,760 --> 00:48:05,400
For example, if you create your plate, you always want to have a robust protein and you

763
00:48:05,400 --> 00:48:13,800
eat the protein first because protein regulates or helps regulating ghrelin and ghrelin is

764
00:48:13,800 --> 00:48:15,520
the hunger hormone.

765
00:48:15,520 --> 00:48:20,400
So you feel fast or full and you have a higher satiety effect.

766
00:48:20,400 --> 00:48:27,280
And also when you digest protein, you have a thermogenic effect, meaning 20 to 30 percent

767
00:48:27,280 --> 00:48:31,160
of the protein just gets burned off by digesting it.

768
00:48:31,160 --> 00:48:32,160
Huge.

769
00:48:32,160 --> 00:48:35,680
Carbs is 3 to 5 percent, fat is zero.

770
00:48:35,680 --> 00:48:36,680
FYI.

771
00:48:36,680 --> 00:48:37,680
So.

772
00:48:37,680 --> 00:48:38,680
Good to know.

773
00:48:38,680 --> 00:48:39,680
Good to know.

774
00:48:39,680 --> 00:48:42,640
So protein first.

775
00:48:42,640 --> 00:48:48,360
So then always go to having a bunch of fiber.

776
00:48:48,360 --> 00:48:51,160
There is soluble and unsoluble fiber.

777
00:48:51,160 --> 00:49:00,080
Binds with water so it makes your stomach fuller and the emptying of the stomach is slowing

778
00:49:00,080 --> 00:49:01,080
down.

779
00:49:01,080 --> 00:49:08,160
Same as semi-glutide, whatever you want to, or zempic, whatever you want to call it.

780
00:49:08,160 --> 00:49:09,160
Soluble fiber.

781
00:49:09,160 --> 00:49:12,920
So that's, for example, chia seeds or, yeah, all kinds of seeds.

782
00:49:12,920 --> 00:49:20,760
But one thing, vegetables, vegetables, seeds, but I just loaded up with vegetables.

783
00:49:20,760 --> 00:49:25,400
And then the other thing are the unsoluble fibers and they're like the broom cleaning

784
00:49:25,400 --> 00:49:26,800
out the colon.

785
00:49:26,800 --> 00:49:31,080
So that is like a buffer in your digestive system.

786
00:49:31,080 --> 00:49:34,560
So you're not spiking as much insulin.

787
00:49:34,560 --> 00:49:39,440
So you're not having those up and downs in the cravings.

788
00:49:39,440 --> 00:49:40,440
Huge.

789
00:49:40,440 --> 00:49:44,600
So fiber is a really big support of that.

790
00:49:44,600 --> 00:49:47,960
And then of course you want the healthy fats on your plate as well.

791
00:49:47,960 --> 00:49:51,120
Untyne inflammatory, very healthy for your brain.

792
00:49:51,120 --> 00:49:54,360
And that keeps it calm, keeps your mind calmer.

793
00:49:54,360 --> 00:49:59,560
And like I said, the food thoughts, the cravings are not happening with healthy fats.

794
00:49:59,560 --> 00:50:01,000
They're coming from sugar.

795
00:50:01,000 --> 00:50:05,400
The sugar is the one what gets your brain going with the dopamine hits.

796
00:50:05,400 --> 00:50:06,920
That you need, yeah.

797
00:50:06,920 --> 00:50:14,640
So another thing, yeah, what you can do to use natural things as substitute for zempic

798
00:50:14,640 --> 00:50:18,440
is for example, super simple apple cider vinegar.

799
00:50:18,440 --> 00:50:24,680
So if you make a little salad with apple cider vinegar right before your main dish and eat

800
00:50:24,680 --> 00:50:29,000
that, it slows down the emptying of your stomach as well.

801
00:50:29,000 --> 00:50:31,000
Super simple, nothing to it.

802
00:50:31,000 --> 00:50:33,160
It's an easy thing to do.

803
00:50:33,160 --> 00:50:34,160
Super simple.

804
00:50:34,160 --> 00:50:37,840
And I think there's a theme there for you.

805
00:50:37,840 --> 00:50:40,560
Keep things super simple.

806
00:50:40,560 --> 00:50:48,680
In another episode we talked about stress and I talked about growing up with a grandmother

807
00:50:48,680 --> 00:50:51,440
and a mother who drank apple cider vinegar.

808
00:50:51,440 --> 00:50:57,200
This was back before I even knew, people really knew about apple cider vinegar.

809
00:50:57,200 --> 00:51:02,640
And that was the thing that my grandmother was, she was thin and tall.

810
00:51:02,640 --> 00:51:04,520
But she would drink apple cider vinegar.

811
00:51:04,520 --> 00:51:10,760
And so just for people to know apple cider vinegar does help with the cravings.

812
00:51:10,760 --> 00:51:11,760
Absolutely.

813
00:51:11,760 --> 00:51:12,760
Yeah, big time.

814
00:51:12,760 --> 00:51:16,040
Now, please don't drink it straight out of the bottle.

815
00:51:16,040 --> 00:51:17,560
Always diluted in water.

816
00:51:17,560 --> 00:51:18,560
With water, yeah.

817
00:51:18,560 --> 00:51:21,880
But I like how she said drink apple cider vinegar.

818
00:51:21,880 --> 00:51:24,960
Because it can be kind of harsh.

819
00:51:24,960 --> 00:51:26,960
Kind of harsh.

820
00:51:26,960 --> 00:51:27,960
Right.

821
00:51:27,960 --> 00:51:32,040
So I just want people to know that they're, oh is it because not a bad thing?

822
00:51:32,040 --> 00:51:36,600
I know celebrities talk about it and I know you work with celebrities as well.

823
00:51:36,600 --> 00:51:42,360
But I know that celebrities talk about it and it's a thing that's happening in Hollywood

824
00:51:42,360 --> 00:51:43,600
and all that kind of good stuff.

825
00:51:43,600 --> 00:51:51,320
But there are natural substitutes to something like ozimpy.

826
00:51:51,320 --> 00:51:54,880
Especially if you're not dealing with morbid obesity.

827
00:51:54,880 --> 00:51:55,880
Correct.

828
00:51:55,880 --> 00:51:56,880
Okay.

829
00:51:56,880 --> 00:51:57,880
Good to know.

830
00:51:57,880 --> 00:51:58,880
Good to know.

831
00:51:58,880 --> 00:52:08,360
So in your captain obvious, in your PDF, you talk about the regular exercise, mindful eating,

832
00:52:08,360 --> 00:52:11,600
stress management, much of that what we talked about.

833
00:52:11,600 --> 00:52:16,800
And then we talked about things people are who are really busy.

834
00:52:16,800 --> 00:52:17,800
Sleep quality.

835
00:52:17,800 --> 00:52:20,400
Can you talk about that?

836
00:52:20,400 --> 00:52:22,200
Oh yeah.

837
00:52:22,200 --> 00:52:23,200
With your physical being.

838
00:52:23,200 --> 00:52:29,760
Yeah, I love, love, love all those devices where you can measure sleep.

839
00:52:29,760 --> 00:52:32,480
I think it's always, yeah, it's not awesome.

840
00:52:32,480 --> 00:52:35,200
Like I just like to get back on it.

841
00:52:35,200 --> 00:52:42,320
Now if you have a stressful day, you need more sleep.

842
00:52:42,320 --> 00:52:45,840
If your day is not as stressful, you need less sleep.

843
00:52:45,840 --> 00:52:49,080
It's again, very easy concept.

844
00:52:49,080 --> 00:52:53,480
People get sometimes a little bit hung up with the devices and oh my gosh, my REM sleep

845
00:52:53,480 --> 00:52:59,240
and my deep sleep wasn't very long this night and what's happening and I can't be functioning

846
00:52:59,240 --> 00:53:01,000
and it's not good.

847
00:53:01,000 --> 00:53:03,160
My score is not good.

848
00:53:03,160 --> 00:53:04,440
But think about it.

849
00:53:04,440 --> 00:53:10,840
If the body doesn't, during the sleep, you're cleaning up the memory bank.

850
00:53:10,840 --> 00:53:13,000
You detox your body.

851
00:53:13,000 --> 00:53:15,000
That's the longest time you have no food.

852
00:53:15,000 --> 00:53:16,400
So you heal.

853
00:53:16,400 --> 00:53:21,160
Now if you didn't have a stressful day the day before and you go to bed, there is not

854
00:53:21,160 --> 00:53:22,400
a lot of work to do.

855
00:53:22,400 --> 00:53:29,320
So it's okay if you're not having the same amount of deep sleep and REM sleep as you

856
00:53:29,320 --> 00:53:35,320
had another night where you had a very stressful day, the body needs a longer recovery time.

857
00:53:35,320 --> 00:53:38,000
So it goes accordingly to your day.

858
00:53:38,000 --> 00:53:41,720
Now deep sleep is where the body heals.

859
00:53:41,720 --> 00:53:44,680
REM sleep is where the brain cleans up.

860
00:53:44,680 --> 00:53:47,040
So and then you have the light sleep.

861
00:53:47,040 --> 00:53:52,520
Always think about when you go and ideally it's seven to eight hours per night.

862
00:53:52,520 --> 00:53:59,240
When your goal is to sleep, let's say eight hours, don't count it as like, oh I go to

863
00:53:59,240 --> 00:54:03,920
bed at this time and I go and I get up at this time and these are eight hours.

864
00:54:03,920 --> 00:54:08,400
You actually need to stay longer in bed to get the eight hours of sleep depending on

865
00:54:08,400 --> 00:54:13,040
how fast you fall asleep, how many times during the night.

866
00:54:13,040 --> 00:54:16,280
So think about the add an hour to it.

867
00:54:16,280 --> 00:54:18,800
Just saying if you're looking for the ideal sleep.

868
00:54:18,800 --> 00:54:28,480
Now I'm really into healthy sleep for my clients because think about it.

869
00:54:28,480 --> 00:54:33,960
And I thought this when I was younger, oh I catch up on the weekend.

870
00:54:33,960 --> 00:54:36,960
Or you know, I sleep when I have time.

871
00:54:36,960 --> 00:54:38,760
That's our mindset.

872
00:54:38,760 --> 00:54:40,960
Yeah, you cannot.

873
00:54:40,960 --> 00:54:43,960
If you lost a night of sleep, it's lost.

874
00:54:43,960 --> 00:54:47,680
And it's very, very harmful for the body.

875
00:54:47,680 --> 00:54:52,920
It causes the brain not being able to recover to clean up.

876
00:54:52,920 --> 00:54:55,600
Memory is getting worse.

877
00:54:55,600 --> 00:55:03,440
And interestingly, the day after a bad night's sleep, immediately you are going to be insulin

878
00:55:03,440 --> 00:55:04,440
resistant.

879
00:55:04,440 --> 00:55:06,880
Meaning that low carb day.

880
00:55:06,880 --> 00:55:07,880
Oh yes.

881
00:55:07,880 --> 00:55:08,880
Wow.

882
00:55:08,880 --> 00:55:13,280
And the sleep is not responding very well with the insulin at all.

883
00:55:13,280 --> 00:55:20,000
So it's hugely important to really focus on sleep and that's like every night.

884
00:55:20,000 --> 00:55:24,600
Now what is also important, sometimes people don't need a lot of sleep.

885
00:55:24,600 --> 00:55:29,840
Like I said, depending on their lifestyle, but what is important is the timing.

886
00:55:29,840 --> 00:55:33,280
You should go to bed always at the same time.

887
00:55:33,280 --> 00:55:34,280
You shouldn't bounce around.

888
00:55:34,280 --> 00:55:37,600
Is that for the circadian rhythm kind of thing?

889
00:55:37,600 --> 00:55:38,600
Exactly.

890
00:55:38,600 --> 00:55:39,600
Yeah.

891
00:55:39,600 --> 00:55:40,880
It's the circadian rhythm.

892
00:55:40,880 --> 00:55:45,120
It's your inner clocks and the body loves consistency.

893
00:55:45,120 --> 00:55:49,640
So that is an important point if it comes to sleep hygiene.

894
00:55:49,640 --> 00:55:54,880
Always going to the same time to bed and getting up at the same time, even on weekends.

895
00:55:54,880 --> 00:55:55,880
It's very beneficial.

896
00:55:55,880 --> 00:55:56,880
Beneficial.

897
00:55:56,880 --> 00:56:00,120
So all you late night sleepers go to bed early.

898
00:56:00,120 --> 00:56:06,920
Or maybe a late night sleeper sleep like always at the same time.

899
00:56:06,920 --> 00:56:07,920
Always at the same time, right?

900
00:56:07,920 --> 00:56:11,600
Because there are people that go to bed at one o'clock and don't wake up till eight

901
00:56:11,600 --> 00:56:12,600
or whatever it is.

902
00:56:12,600 --> 00:56:16,280
As long as they're sleeping at the right at the same time, every time.

903
00:56:16,280 --> 00:56:23,920
And I know that this shows me, has showed me and I don't wear it all the time because

904
00:56:23,920 --> 00:56:25,280
I just don't want to get addicted to it.

905
00:56:25,280 --> 00:56:31,920
But it does let me know that where my deep sleep is, my REM and all that kind of good

906
00:56:31,920 --> 00:56:32,920
stuff.

907
00:56:32,920 --> 00:56:39,640
I can attest that it does work because I know that when I'm in deep sleep or when I have

908
00:56:39,640 --> 00:56:42,400
dreams, it shows me.

909
00:56:42,400 --> 00:56:48,680
And then when it shows me where I am in my REM or how many hours or how many minutes I

910
00:56:48,680 --> 00:56:54,000
was in the REM or the deep or how much time I was awake.

911
00:56:54,000 --> 00:56:58,800
And the next day when it shows like maybe I had like four hours of sleep altogether,

912
00:56:58,800 --> 00:57:01,800
even when I was in the bed and going to sleep, four hours, right?

913
00:57:01,800 --> 00:57:05,400
And I wake up the next day and I'm drained and I'm really tired.

914
00:57:05,400 --> 00:57:07,920
So on that day, then people should do what?

915
00:57:07,920 --> 00:57:11,920
Do you say get some, get more carbs?

916
00:57:11,920 --> 00:57:14,640
That's the day where it's a very low carb day.

917
00:57:14,640 --> 00:57:15,640
It's a low carb day.

918
00:57:15,640 --> 00:57:16,640
Okay.

919
00:57:16,640 --> 00:57:22,280
And the funny thing is we crave the carbs because we have no energy because we had a

920
00:57:22,280 --> 00:57:23,280
crappy sleep.

921
00:57:23,280 --> 00:57:28,000
We were bringing carbs to get going and you can't have them.

922
00:57:28,000 --> 00:57:29,680
That's like the worst you can do.

923
00:57:29,680 --> 00:57:34,640
This is when people struggle with weight loss and they are stuck on a certain weight.

924
00:57:34,640 --> 00:57:38,480
Usually their sleep is off and they're insulin resistant and no matter what they do, they

925
00:57:38,480 --> 00:57:43,160
can't get rid of it because the metabolism is not working.

926
00:57:43,160 --> 00:57:44,160
There it goes.

927
00:57:44,160 --> 00:57:45,160
Yep.

928
00:57:45,160 --> 00:57:46,160
There it goes.

929
00:57:46,160 --> 00:57:50,160
And that's where the gut is supposed to show up for the fellas out there.

930
00:57:50,160 --> 00:57:54,000
Cut it out, right?

931
00:57:54,000 --> 00:58:03,280
Well, this is one of the things that I struggle with sometimes is with the sleep and then

932
00:58:03,280 --> 00:58:09,040
waking up and not having, well, I'll cook the way I want to cook, right?

933
00:58:09,040 --> 00:58:15,400
But now I know that there's an alternative to eating the carbs because I love pasta,

934
00:58:15,400 --> 00:58:19,400
but sometimes when I'm not sleeping well, the best thing to do is kind of, you know,

935
00:58:19,400 --> 00:58:24,240
stick with the proteins and... Yeah, that day.

936
00:58:24,240 --> 00:58:25,240
I'm okay with that.

937
00:58:25,240 --> 00:58:26,240
I'm okay with that.

938
00:58:26,240 --> 00:58:30,920
It's just like if you know, you can see what, that's an easy fix.

939
00:58:30,920 --> 00:58:37,120
So it's really not like it's such a nice hack and you can really maintain your weight and

940
00:58:37,120 --> 00:58:39,520
you understand why you're doing it.

941
00:58:39,520 --> 00:58:41,920
And that's the big thing that, like you said, it's a hack.

942
00:58:41,920 --> 00:58:47,360
And if you understand, like if you're having a bad night's sleep, the next day, you know,

943
00:58:47,360 --> 00:58:52,240
stick with the carbs, do more proteins and things like that, that can help you with the

944
00:58:52,240 --> 00:58:58,360
maintenance of your weight and you're better off because you're washed up ahead.

945
00:58:58,360 --> 00:58:59,360
Yeah.

946
00:58:59,360 --> 00:59:01,680
That's pretty amazing.

947
00:59:01,680 --> 00:59:05,360
I like to know that and I'm sure that people would like to know.

948
00:59:05,360 --> 00:59:10,080
They down know and it's a new thing for people that didn't know.

949
00:59:10,080 --> 00:59:12,120
So that's pretty awesome.

950
00:59:12,120 --> 00:59:19,240
So Angela, everything that's coming from you is really easy and really simple to get,

951
00:59:19,240 --> 00:59:26,400
to have happen when you're really working on yourself, your physical self.

952
00:59:26,400 --> 00:59:31,600
We got the spirit of body, mind and bringing that into an alignment.

953
00:59:31,600 --> 00:59:37,400
And it's just, I don't know, it's just really, talking to you is really relaxing.

954
00:59:37,400 --> 00:59:42,160
I thought maybe, you know, she's a bodybuilder and, you know, maybe it's not going to be

955
00:59:42,160 --> 00:59:45,080
that way, but it's very relaxing talking to you and the knowledge that you're sharing

956
00:59:45,080 --> 00:59:46,080
is pretty awesome.

957
00:59:46,080 --> 00:59:47,080
Oh, thank you.

958
00:59:47,080 --> 00:59:49,680
Yeah, it's pretty awesome.

959
00:59:49,680 --> 00:59:53,880
How do people get in contact with you?

960
00:59:53,880 --> 01:00:00,920
Yeah, you can find me on social media as health coach Angela and otherwise on my website,

961
01:00:00,920 --> 01:00:01,920
houseofshape.com.

962
01:00:01,920 --> 01:00:07,520
And we'll definitely, you know, add all that information in our description and when everything

963
01:00:07,520 --> 01:00:08,840
goes out.

964
01:00:08,840 --> 01:00:17,480
But one of the things that I do with my guests and is there anything that you want to share

965
01:00:17,480 --> 01:00:25,160
for your last remarks, a story, a saying, anything for, for whatever you want to share?

966
01:00:25,160 --> 01:00:29,200
I think that's to all the listeners out there.

967
01:00:29,200 --> 01:00:36,640
I hope you understood my message and I want everybody actually to start today to get off

968
01:00:36,640 --> 01:00:42,320
that couch and put all what they heard in action and get moving.

969
01:00:42,320 --> 01:00:48,960
Get in action, get moving, get off the couch, get off the sleeper chair, whatever it is,

970
01:00:48,960 --> 01:00:51,160
and get moving.

971
01:00:51,160 --> 01:00:53,480
Angela, thank you so much.

972
01:00:53,480 --> 01:00:54,480
I mean, it's been a pleasure.

973
01:00:54,480 --> 01:01:00,760
I'm glad that we got the chance to link up and have this interview.

974
01:01:00,760 --> 01:01:07,560
You've been amazing and very delightful to talk to and what you had to share was awesome.

975
01:01:07,560 --> 01:01:09,080
So thank you very much.

976
01:01:09,080 --> 01:01:10,080
Thank you for having me.

977
01:01:10,080 --> 01:01:11,080
It was a pleasure.

978
01:01:11,080 --> 01:01:12,080
You're very welcome.

979
01:01:12,080 --> 01:01:13,080
You stay safe.

980
01:01:13,080 --> 01:01:18,160
I know that all the hurricane season is about over, I guess, but you know, you could see

981
01:01:18,160 --> 01:01:24,000
to stay safe down there and all the listeners, listen, go ahead and check out our open, our

982
01:01:24,000 --> 01:01:29,920
Facebook group, The Thrive World Journey, where you can catch up with the conversations

983
01:01:29,920 --> 01:01:30,920
that we have.

984
01:01:30,920 --> 01:01:31,920
One with Angela.

985
01:01:31,920 --> 01:01:36,880
We also have some shorts for you to get the nuggets of the conversation.

986
01:01:36,880 --> 01:01:41,480
So make sure you check into the Facebook, The Thrive World Journey.

987
01:01:41,480 --> 01:01:44,920
And again, thank you, Angela.

988
01:01:44,920 --> 01:01:53,680
And let's make thriving our new normal.