1 00:00:00,000 --> 00:00:11,520 The all or nothing mindset with nutrition or exercise is probably the number one reason 2 00:00:11,520 --> 00:00:18,280 why people end up working with a coach is I think we can all relate to that, you know, 3 00:00:18,280 --> 00:00:19,280 we're picking something. 4 00:00:19,280 --> 00:00:24,720 We think this is the new trend or we're trying to do something really, really extreme because 5 00:00:24,720 --> 00:00:29,280 we think that we need this jumpstart to get us motivated on things. 6 00:00:29,280 --> 00:00:34,480 And then we end up sticking to it for five days and then the weekend comes and you know, 7 00:00:34,480 --> 00:00:38,880 you have a life event come up whether it's a birthday party or an overalls night out 8 00:00:38,880 --> 00:00:43,920 and you're like well now I ruined my whole diet so now I have to start again on Monday 9 00:00:43,920 --> 00:00:48,880 and we take the whole weekend off and that's what I call the yo-yo dieting cycle. 10 00:00:48,880 --> 00:00:56,480 And my job as a coach is to help you really ID what are these moments in our lives that 11 00:00:56,480 --> 00:00:59,600 are a part of our plan and a part of our life. 12 00:00:59,600 --> 00:01:05,200 How do we incorporate them in a reasonable manner and knowing that it's okay to actually 13 00:01:05,200 --> 00:01:11,440 have off days, multiple days in a row for things like vacations and things like that 14 00:01:11,440 --> 00:01:23,560 and how we just kind of make them a part of our plan versus failing. 15 00:01:23,560 --> 00:01:26,960 Thank you for joining me for another episode of Life Snacks Lesson Plan. 16 00:01:26,960 --> 00:01:33,160 I'm Rachel and I started this podcast during my 29th and last year as a high school teacher. 17 00:01:33,160 --> 00:01:38,160 Goal of my work with Life Snacks Lesson Plan as well as my live and learn Patreon is to 18 00:01:38,160 --> 00:01:41,040 create a connection where we are all teachers. 19 00:01:41,040 --> 00:01:44,680 We all have lessons and stories to share that can help others. 20 00:01:44,680 --> 00:01:49,520 I'm so fortunate to be able to extend the four walls of my previous classroom to an 21 00:01:49,520 --> 00:01:54,720 unlimited audience where we can all learn from each other and my guests are some of 22 00:01:54,720 --> 00:01:59,960 the most inspirational people with the best stories and lessons I know which is why I 23 00:01:59,960 --> 00:02:02,440 want to share them with you. 24 00:02:02,440 --> 00:02:04,600 Their words are something everyone should hear. 25 00:02:04,600 --> 00:02:09,480 It is my hope that you are able to take away something from each episode to apply to your 26 00:02:09,480 --> 00:02:15,800 own life whether that be a career search, path to a more fulfilling life or new ideas 27 00:02:15,800 --> 00:02:19,000 on current topics. 28 00:02:19,000 --> 00:02:25,680 I'm really excited to introduce to you today someone who has come into my life just within 29 00:02:25,680 --> 00:02:29,000 the last year, actually probably six months. 30 00:02:29,000 --> 00:02:37,160 I'm always on some sort of fitness or wellness journey as those of you who know me know and 31 00:02:37,160 --> 00:02:45,560 have had a couple different coaches and paths and followed my current coach who's our guest 32 00:02:45,560 --> 00:02:53,520 today, Megan, for a while and just really enjoyed her honest approach and realistic approach 33 00:02:53,520 --> 00:02:56,480 for busy people to wellness. 34 00:02:56,480 --> 00:03:02,960 And so today on the podcast we have Megan Grimord and I will let her talk a little bit 35 00:03:02,960 --> 00:03:05,280 more specifically about her background. 36 00:03:05,280 --> 00:03:08,560 Well, thanks for having me, Rachel. 37 00:03:08,560 --> 00:03:10,920 I'm excited to be on here. 38 00:03:10,920 --> 00:03:17,720 What's a little bit about me is I have been doing nutrition coaching for a little over 39 00:03:17,720 --> 00:03:20,600 four years now. 40 00:03:20,600 --> 00:03:24,640 Really I started this as a way to just help. 41 00:03:24,640 --> 00:03:29,840 I wanted to make sure that people had resources like you mentioned have realistic expectations 42 00:03:29,840 --> 00:03:34,960 to what health and wellness is because many of us don't have that education or background 43 00:03:34,960 --> 00:03:43,240 and we struggle a lot with it and being a wife and a new mom being able to navigate all 44 00:03:43,240 --> 00:03:52,040 of that can be very, very burdensome for women specifically that tends to be who I coach 45 00:03:52,040 --> 00:03:55,480 more of but also males as well. 46 00:03:55,480 --> 00:04:03,080 How do I navigate my life as a father, as a husband and being able to provide those resources? 47 00:04:03,080 --> 00:04:08,160 I am Nazin certified in nutrition coaching and then I do have certifications in physical 48 00:04:08,160 --> 00:04:10,120 fitness as well. 49 00:04:10,120 --> 00:04:15,200 So it brings me a lot of joy to be able to help people build a better foundation for 50 00:04:15,200 --> 00:04:16,200 their lives. 51 00:04:16,200 --> 00:04:17,200 Okay, thank you. 52 00:04:17,200 --> 00:04:23,240 I was just realizing while you were talking that I think you're my first guest who's 53 00:04:23,240 --> 00:04:30,040 not a former student of mine and is not a retired or current educator, you know, teacher 54 00:04:30,040 --> 00:04:37,000 in the classroom at school and I have a very good reason for obviously bringing Megan here 55 00:04:37,000 --> 00:04:43,360 today because we're all teachers and I'm learning from her and I just know that she's going 56 00:04:43,360 --> 00:04:45,760 to teach you so many good things. 57 00:04:45,760 --> 00:04:50,920 But that just dawned on me that life's next lesson plan has a lot of either former students 58 00:04:50,920 --> 00:04:56,400 or teachers and when I thought about bringing Megan on my whole mindset was that I know 59 00:04:56,400 --> 00:05:00,320 she has a lot to teach other people because she's taught me. 60 00:05:00,320 --> 00:05:09,320 So because this podcast typically has some school stories in it, I did ask Megan to think 61 00:05:09,320 --> 00:05:14,040 about a funny or memorable high school or college story. 62 00:05:14,040 --> 00:05:16,960 So I'm sure Megan did her homework, right? 63 00:05:16,960 --> 00:05:20,160 Yeah, to do my homework. 64 00:05:20,160 --> 00:05:27,600 So for me, like I was in high school, I was pretty introverted and then in college, I 65 00:05:27,600 --> 00:05:30,120 actually worked full time so I didn't live on campus. 66 00:05:30,120 --> 00:05:33,920 So like my college life was not as thrilling as many other people's. 67 00:05:33,920 --> 00:05:41,440 A lot of my stuff had to do with managing a tanning salon and dealing with employees 68 00:05:41,440 --> 00:05:45,000 that came in from having wild college times. 69 00:05:45,000 --> 00:05:50,480 But as far as high school goes, I was more of a theater kid so I think for me, one of 70 00:05:50,480 --> 00:05:54,960 my most memorable things was just being around people who are willing to put themselves out 71 00:05:54,960 --> 00:06:00,800 there and high school, you do spend so much time about being worried about what are other 72 00:06:00,800 --> 00:06:05,080 people thinking about you and you kind of get that stigma in that group of being the 73 00:06:05,080 --> 00:06:07,120 people who are judged anyways. 74 00:06:07,120 --> 00:06:13,160 So just being around people wanting to be on stage and be dramatic, you really just got 75 00:06:13,160 --> 00:06:18,800 to be 100% around those people, which was always the best part for me. 76 00:06:18,800 --> 00:06:22,200 And then I was always a kid who worked too. 77 00:06:22,200 --> 00:06:26,520 So then I went off to my two other jobs working in the mall and I didn't have a lot of time 78 00:06:26,520 --> 00:06:33,280 eating trouble and when your parents are both police officers, nobody invites that kid into 79 00:06:33,280 --> 00:06:34,280 anything. 80 00:06:34,280 --> 00:06:40,480 So I was very more introverted and didn't get into too many wild things. 81 00:06:40,480 --> 00:06:44,120 But this is your reminder, you know, if you're in high school and you don't necessarily feel 82 00:06:44,120 --> 00:06:49,040 like you fit in 100%, you're going to find your calling down the road and you find your 83 00:06:49,040 --> 00:06:51,960 people, you create your own little tribe along the way. 84 00:06:51,960 --> 00:06:52,960 Exactly right. 85 00:06:52,960 --> 00:06:54,600 Wow, that's so interesting. 86 00:06:54,600 --> 00:06:56,640 Two parents in law enforcement. 87 00:06:56,640 --> 00:06:57,640 Yeah. 88 00:06:57,640 --> 00:07:01,840 That would be a damper on the social life a little bit. 89 00:07:01,840 --> 00:07:02,840 Okay. 90 00:07:02,840 --> 00:07:08,600 So you worked a lot and so when you were kind of, we always talk about like mapping out 91 00:07:08,600 --> 00:07:11,300 your career path or your next chapter. 92 00:07:11,300 --> 00:07:16,800 So how did that look for you from your college days and beyond? 93 00:07:16,800 --> 00:07:23,560 Yeah, so college, I actually ended up in an internship with Target, which was fantastic. 94 00:07:23,560 --> 00:07:29,240 Again, being someone who was working full time, Target did have at the time an amazing 95 00:07:29,240 --> 00:07:33,440 intern program where they would allow you to work full time and you would essentially 96 00:07:33,440 --> 00:07:39,040 go into the management role that you would be fulfilling once you graduate. 97 00:07:39,040 --> 00:07:41,240 And that kind of became my plan. 98 00:07:41,240 --> 00:07:47,040 I went into school for business marketing, which I found super fascinating with emphasizing 99 00:07:47,040 --> 00:07:48,240 consumer behavior. 100 00:07:48,240 --> 00:07:52,520 I was going to, you know, I wanted to be a buyer, but Target kind of swayed me with 101 00:07:52,520 --> 00:07:56,520 a really good paycheck and a really great opportunity. 102 00:07:56,520 --> 00:08:00,240 And the goal from that on was you're actually really good at this. 103 00:08:00,240 --> 00:08:03,600 So they kind of put me on the fast track for store management. 104 00:08:03,600 --> 00:08:09,280 So I started as what they call an executive team lead and I was an assistant manager 105 00:08:09,280 --> 00:08:10,280 of the store. 106 00:08:10,280 --> 00:08:17,160 So I was working crazy hours all the time and kind of realized, especially as I got more 107 00:08:17,160 --> 00:08:21,840 serious in my relationship and things were going on with my family that I couldn't keep 108 00:08:21,840 --> 00:08:22,840 doing it. 109 00:08:22,840 --> 00:08:24,440 It was killing my relationships and my friendships. 110 00:08:24,440 --> 00:08:25,600 I was run down all the time. 111 00:08:25,600 --> 00:08:26,680 I was not healthy. 112 00:08:26,680 --> 00:08:29,680 I was getting sick constantly. 113 00:08:29,680 --> 00:08:31,840 So I tried a few other jobs. 114 00:08:31,840 --> 00:08:38,960 I was a, in his high sales rep from one company that I left to actually do some marketing, 115 00:08:38,960 --> 00:08:45,840 do some digital marketing, got fired from that job because as Rachel knows, is being 116 00:08:45,840 --> 00:08:50,240 a part of my community now, I'm not great at proofreading. 117 00:08:50,240 --> 00:08:55,800 And when you put stuff out in print, they expect that to be happening. 118 00:08:55,800 --> 00:09:01,040 So a couple of missteps there and I ended up losing my job the year that my husband 119 00:09:01,040 --> 00:09:04,200 and I were getting married and we bought a house. 120 00:09:04,200 --> 00:09:09,600 It was not a great time to be unemployed, but I was really digging in a lot of myself 121 00:09:09,600 --> 00:09:13,920 and I was doing a lot of self-improvement during that time, sort of falling in love with group 122 00:09:13,920 --> 00:09:19,720 fitness and found my current job, which is still an inside sales rep job, but it's with 123 00:09:19,720 --> 00:09:25,160 a company that's so flexible that it allowed me to start getting some certifications and 124 00:09:25,160 --> 00:09:35,000 nutrition and in different group coaching avenues and really just found a passion for 125 00:09:35,000 --> 00:09:36,680 being able to help people. 126 00:09:36,680 --> 00:09:43,280 So when we talk about planning out your life, you know, it's okay if it doesn't go exactly 127 00:09:43,280 --> 00:09:48,840 to planning there, it's okay to test the waters on things and it is scary to get fired from 128 00:09:48,840 --> 00:09:49,840 a job. 129 00:09:49,840 --> 00:09:55,200 I'm very, very terrifying, not something as someone who qualified themselves as a hard 130 00:09:55,200 --> 00:09:56,720 worker their whole life. 131 00:09:56,720 --> 00:10:04,400 I never thought they would be in the position to do, but it led me to a path that allows 132 00:10:04,400 --> 00:10:08,000 me to do something that I'm very passionate about that I normally wouldn't, I don't think 133 00:10:08,000 --> 00:10:14,840 I would ever pursue and I just kept following a paycheck or following my degree as it was 134 00:10:14,840 --> 00:10:18,280 and really just taking the time to work on myself. 135 00:10:18,280 --> 00:10:25,880 So a little bit of an orthodox path to now owning my own business, which is incredibly 136 00:10:25,880 --> 00:10:26,880 rewarding. 137 00:10:26,880 --> 00:10:27,880 Yeah, right. 138 00:10:27,880 --> 00:10:34,480 So you kind of have that daytime job right now and then you have this constant kind of 139 00:10:34,480 --> 00:10:38,400 realm the clock job of coaching other people. 140 00:10:38,400 --> 00:10:39,400 Okay. 141 00:10:39,400 --> 00:10:43,640 And obviously you're a newish mom too. 142 00:10:43,640 --> 00:10:50,800 So a lot of balls in the air and she does it definitely with grace and a positive attitude. 143 00:10:50,800 --> 00:10:58,520 So because obviously coaching is a passion of yours, it is also a job, but it's definitely 144 00:10:58,520 --> 00:10:59,520 a passion. 145 00:10:59,520 --> 00:11:02,960 What fuels you as a coach? 146 00:11:02,960 --> 00:11:09,280 What kind of highlights keep you going in that part of your life? 147 00:11:09,280 --> 00:11:15,640 Something highlights for me as a coach is number one, you know, having someone who's 148 00:11:15,640 --> 00:11:21,360 open to actually taking action, but having someone who's willing to take feedback is 149 00:11:21,360 --> 00:11:22,560 always great. 150 00:11:22,560 --> 00:11:29,320 But the biggest thing is, you know, when you actually don't need me anymore, that's that 151 00:11:29,320 --> 00:11:30,320 really cool moment. 152 00:11:30,320 --> 00:11:34,720 And I think as a teacher, you can understand that is when you start to see things click 153 00:11:34,720 --> 00:11:39,400 for kids where they just don't need as much guidance anymore and you can see the trajectory 154 00:11:39,400 --> 00:11:45,800 that they're on, it means that you have built consistency in your life and you have built 155 00:11:45,800 --> 00:11:48,000 the discipline necessary to be successful. 156 00:11:48,000 --> 00:11:54,920 So we've worked on relationship with food a lot or, you know, you're able to hold yourself 157 00:11:54,920 --> 00:11:59,960 accountable and know that you won't go out and binge anymore, that you can go out and 158 00:11:59,960 --> 00:12:05,120 have a nice meal and enjoy it and not have any guilt around it. 159 00:12:05,120 --> 00:12:09,960 Those days are huge, getting those messages from clients and just knowing that you're 160 00:12:09,960 --> 00:12:15,480 committed to the work and the feeling of food freedom and it's something that I wish for 161 00:12:15,480 --> 00:12:17,280 everyone to feel. 162 00:12:17,280 --> 00:12:22,480 So the first-ever client that I had experienced that was, that was the day that I was like, 163 00:12:22,480 --> 00:12:25,080 I know that I'm doing the right thing. 164 00:12:25,080 --> 00:12:30,680 The other highlight for me is if there's a significant health issue that we're going 165 00:12:30,680 --> 00:12:37,560 to improve through this, I have one client who actually was told they wouldn't have survived 166 00:12:37,560 --> 00:12:41,720 a heart attack that they had while they were working with me had they probably not turned 167 00:12:41,720 --> 00:12:45,040 their life around earlier in the year. 168 00:12:45,040 --> 00:12:49,520 And knowing that, you know, they were on a trajectory, you know, it was a freak accident 169 00:12:49,520 --> 00:12:54,200 that happened when it did, but they were on a dangerous trajectory and we were able to 170 00:12:54,200 --> 00:12:57,640 improve the quality of life and their recovery has been phenomenal. 171 00:12:57,640 --> 00:13:02,440 Doctors have given them nothing but kudos for how well they've been able to rebound 172 00:13:02,440 --> 00:13:06,640 from that heart attack and essentially live life as normal afterwards. 173 00:13:06,640 --> 00:13:13,760 So those two things are, you know, when quality of life is improved, either it be emotional 174 00:13:13,760 --> 00:13:18,000 around food or genuinely physical is huge. 175 00:13:18,000 --> 00:13:27,040 Definitely. So in the time that you found, you know, found this new path and have been 176 00:13:27,040 --> 00:13:32,960 doing your coaching for four years, do you have someone who stands out in your mind as 177 00:13:32,960 --> 00:13:37,640 a mentor or someone who's guided you, who you look up to? 178 00:13:37,640 --> 00:13:44,280 I actually have a really great friend and coach named Josh who came to me. 179 00:13:44,280 --> 00:13:49,160 I'm a partner at the company called First Form and, you know, I'm sure he was assigned 180 00:13:49,160 --> 00:13:54,880 to me at one point, but he was one of the first people that really poured belief into 181 00:13:54,880 --> 00:13:55,880 me as a coach. 182 00:13:55,880 --> 00:13:59,240 You know, when I first started doing this, it was more like, yeah, it would be cool if, 183 00:13:59,240 --> 00:14:00,960 you know, I could help a couple of people. 184 00:14:00,960 --> 00:14:08,360 And he was like, you can help a lot of people if that's truly what you want to do. 185 00:14:08,360 --> 00:14:14,160 He also helped me a ton with my headspace around changing my perspective on how emotions 186 00:14:14,160 --> 00:14:17,640 should not be dictating how we act on a day-to-day basis. 187 00:14:17,640 --> 00:14:26,400 And as a new mother, that is something that honestly helped so much in my postpartum because 188 00:14:26,400 --> 00:14:31,040 it was actually able to help me identify when I was going through depression and anxiety 189 00:14:31,040 --> 00:14:35,560 because I had worked so much on my mental space prior to becoming a mom that I was able 190 00:14:35,560 --> 00:14:39,920 to see a lot of the red flags that this isn't how I normally think. 191 00:14:39,920 --> 00:14:47,080 So working alongside of him, who's also coached a lot of people, used to be a nutrition coach 192 00:14:47,080 --> 00:14:50,200 himself, just helped me a ton. 193 00:14:50,200 --> 00:14:52,480 And I think that's what a lot of us need. 194 00:14:52,480 --> 00:14:56,680 I often tell people like, you don't really need a nutrition plan, but you need somebody 195 00:14:56,680 --> 00:14:58,680 there to walk you through the hard days. 196 00:14:58,680 --> 00:15:04,000 You need somebody to believe in you when you don't believe in yourself because so much 197 00:15:04,000 --> 00:15:07,800 of it happens so much more mentally than anywhere else. 198 00:15:07,800 --> 00:15:14,440 We all kind of know what we need to do, but having that background buffer, that person 199 00:15:14,440 --> 00:15:21,080 that has your back and isn't going to make you feel guilty or horrible about it is so 200 00:15:21,080 --> 00:15:22,080 key. 201 00:15:22,080 --> 00:15:27,320 And I hope to everyone to have people like that in their life because there's nothing 202 00:15:27,320 --> 00:15:33,440 more truly rewarding than having someone who can tell you, like, no, you're really 203 00:15:33,440 --> 00:15:37,000 actually great at this and you're going to help other people. 204 00:15:37,000 --> 00:15:39,640 And you can do those things that you want to do. 205 00:15:39,640 --> 00:15:43,640 And again, bringing it back full circle to teaching, that's a lot of what you and your 206 00:15:43,640 --> 00:15:46,280 colleagues and a lot of other people on your podcast do. 207 00:15:46,280 --> 00:15:49,520 They instill belief in people every day. 208 00:15:49,520 --> 00:15:50,520 Yeah. 209 00:15:50,520 --> 00:15:58,520 And that's definitely been really helpful for me and why I wanted to bring you on here, 210 00:15:58,520 --> 00:16:04,440 especially at this time of the year because we just, you know, we had a new year. 211 00:16:04,440 --> 00:16:06,920 Some people do resolutions. 212 00:16:06,920 --> 00:16:12,760 We also, before we're even to the end of the first month of a new year, we have what's, 213 00:16:12,760 --> 00:16:17,800 you know, National Quitters Day or whatever they call it, where by that point that has 214 00:16:17,800 --> 00:16:23,160 already happened this month in January, I think it's like around the 17th or something 215 00:16:23,160 --> 00:16:29,480 or like that, that people have already given up on their resolutions and the gyms start 216 00:16:29,480 --> 00:16:31,920 to thin out a little bit. 217 00:16:31,920 --> 00:16:37,560 And so I think that's, you know, why I wanted to have you here early in the year to talk 218 00:16:37,560 --> 00:16:38,560 to us. 219 00:16:38,560 --> 00:16:41,120 It's more about the mindset part of it. 220 00:16:41,120 --> 00:16:47,680 And we are going to have hard days and we are going to fight emotional battles. 221 00:16:47,680 --> 00:16:53,400 And I'm sure just about everybody has felt that in their life and they need some tips 222 00:16:53,400 --> 00:16:56,280 and someone in their corner to talk about that. 223 00:16:56,280 --> 00:17:05,200 So maybe that kind of segues us into some of your goals for this part of your life and 224 00:17:05,200 --> 00:17:06,840 helping others. 225 00:17:06,840 --> 00:17:11,320 So can you talk a little bit about kind of the specific goals you have in your role as 226 00:17:11,320 --> 00:17:12,800 a coach? 227 00:17:12,800 --> 00:17:14,640 Yeah. 228 00:17:14,640 --> 00:17:19,440 When I started coaching, they always say you can, you can best teach or best help the person 229 00:17:19,440 --> 00:17:21,520 you once were. 230 00:17:21,520 --> 00:17:26,040 And for me, that was relationships around food and exercise. 231 00:17:26,040 --> 00:17:34,000 And I've kind of found my niche in that, if you will, because we all have that guilt that 232 00:17:34,000 --> 00:17:38,760 piles onto us, the negative self-talk that kind of lives in a loop in our head over and 233 00:17:38,760 --> 00:17:40,760 over again. 234 00:17:40,760 --> 00:17:47,080 And that draining feeling that we just don't have control over certain things in our lives. 235 00:17:47,080 --> 00:17:53,520 And my goal was to number one, create an affordable coaching plan because like I said, when I 236 00:17:53,520 --> 00:17:55,960 started on my journey, I had lost my job. 237 00:17:55,960 --> 00:18:03,040 So being able to find something that is very reasonably priced that you can invest in the 238 00:18:03,040 --> 00:18:10,120 whole package of it and not feel like you have to scrimp here to actually find wellness 239 00:18:10,120 --> 00:18:11,760 was super important to me. 240 00:18:11,760 --> 00:18:16,960 But also for anyone who is willing to put in the work, know that they can get the support 241 00:18:16,960 --> 00:18:20,240 that they need to succeed. 242 00:18:20,240 --> 00:18:23,640 And part of that, you know, part of this chapter in my life is to continue to grow 243 00:18:23,640 --> 00:18:27,800 GMG so it can be my full-time focus and I can reach more lives. 244 00:18:27,800 --> 00:18:32,280 Whether that be through the free Facebook community where you can pick up tips and tricks 245 00:18:32,280 --> 00:18:38,280 on a daily basis and connect with other people or if it is through one-on-one coaching where 246 00:18:38,280 --> 00:18:43,000 you can actually dive into a lot of that mental habit change with me. 247 00:18:43,000 --> 00:18:47,560 Rachel knows too when you coach with me, you get access to messaging me at any time. 248 00:18:47,560 --> 00:18:52,840 So it can be a situation where you're struggling over the weekend and you're getting into this 249 00:18:52,840 --> 00:18:57,520 habit of kind of doing whatever you want again and you're kind of repeating these same things 250 00:18:57,520 --> 00:19:00,960 and you can shoot me a message and say, hey, again, like I'm really trying to work through 251 00:19:00,960 --> 00:19:04,840 how do I balance all of these social things going on this weekend and we can come up with 252 00:19:04,840 --> 00:19:11,800 a game plan in real time now within reason because again, I am a full-time mother as 253 00:19:11,800 --> 00:19:12,800 well. 254 00:19:12,800 --> 00:19:17,440 So I always ask clients to give me 24 hours to respond and things, but at least you're 255 00:19:17,440 --> 00:19:24,120 in contact with someone who can help you either if I'm in the app right away or can at least 256 00:19:24,120 --> 00:19:30,560 help you reflect on that afterwards and really dig in and do the bigger picture of, oh, I 257 00:19:30,560 --> 00:19:35,440 just can't follow this diet to, no, I can work through this. 258 00:19:35,440 --> 00:19:39,800 And even though I wasn't perfect this weekend, Megan's going to help me take knowledge from 259 00:19:39,800 --> 00:19:42,320 this weekend and apply it into next weekend. 260 00:19:42,320 --> 00:19:45,320 So I don't feel these same things again. 261 00:19:45,320 --> 00:19:50,160 Yeah, that is definitely a great feature of what you offer. 262 00:19:50,160 --> 00:19:54,920 And while we're on the topic of what you offer because you already mentioned the Facebook 263 00:19:54,920 --> 00:20:00,440 group, obviously I am going to have all of Megan's information in the show notes beneath 264 00:20:00,440 --> 00:20:01,960 here. 265 00:20:01,960 --> 00:20:08,280 But as she mentioned, normally I have now a commercial spot for joining Megan and I'm 266 00:20:08,280 --> 00:20:12,120 not going to play her commercial during her episode, so I think we'll just talk about 267 00:20:12,120 --> 00:20:13,920 it now. 268 00:20:13,920 --> 00:20:18,560 But there is the free Team MG Facebook group. 269 00:20:18,560 --> 00:20:23,080 And then what are some other ways that they can get in touch with you? 270 00:20:23,080 --> 00:20:25,240 Again, I'll have those listed down below. 271 00:20:25,240 --> 00:20:31,040 But while we're kind of on that topic and before we get into today's lesson, maybe we 272 00:20:31,040 --> 00:20:33,840 can talk a little bit too about the Facebook group. 273 00:20:33,840 --> 00:20:39,160 I know obviously I'm in it and she has education there every day. 274 00:20:39,160 --> 00:20:47,280 She also has her own app where you get literally a video every morning from Megan talking about 275 00:20:47,280 --> 00:20:49,640 a topic for the day. 276 00:20:49,640 --> 00:20:53,640 So do you want to talk a little bit more about those two features and then anything else 277 00:20:53,640 --> 00:20:55,720 that clients would get? 278 00:20:55,720 --> 00:20:57,360 Yes, absolutely. 279 00:20:57,360 --> 00:21:02,440 So the Team MG Facebook group is free as Rachel mentioned and Rachel is a part of it. 280 00:21:02,440 --> 00:21:03,920 She posts on Saturdays for me. 281 00:21:03,920 --> 00:21:08,840 We do Selfie Saturday, which I greatly appreciate. 282 00:21:08,840 --> 00:21:14,280 Just kind of encourage weekend movement and a lot of different fun things like that throughout 283 00:21:14,280 --> 00:21:15,280 the week. 284 00:21:15,280 --> 00:21:21,080 And then I do have my own coaching app and you can get all of the details on that on 285 00:21:21,080 --> 00:21:24,400 my website at team-mg.com. 286 00:21:24,400 --> 00:21:28,280 And again, Rachel said she would link that for you, but that will break down the different 287 00:21:28,280 --> 00:21:30,320 package offerings. 288 00:21:30,320 --> 00:21:35,360 For all of Rachel's listeners, I do have a discount code, which is lessonplan10. 289 00:21:35,360 --> 00:21:41,680 And any premium coaching services, which includes Zoom calls with me on either a monthly or 290 00:21:41,680 --> 00:21:45,480 weekly basis, you will get an additional $10 off. 291 00:21:45,480 --> 00:21:50,760 So that is for the, I believe we said that for the first month. 292 00:21:50,760 --> 00:21:53,120 So you can take advantage of that. 293 00:21:53,120 --> 00:21:56,440 But when you coach with me in the app, I have different tiers. 294 00:21:56,440 --> 00:22:00,920 So whatever works best for you and your budget, I have three different tiers and the level 295 00:22:00,920 --> 00:22:02,080 of support that you need. 296 00:22:02,080 --> 00:22:06,280 If you just need someone to check in with you, I have a really basic plan that includes 297 00:22:06,280 --> 00:22:10,240 workouts and a personalized macro nutrition plan. 298 00:22:10,240 --> 00:22:15,280 And then I also have options where you hop on a Zoom call with me either monthly or weekly. 299 00:22:15,280 --> 00:22:20,200 So we can actually get the time to deeper connect on things that you are struggling with. 300 00:22:20,200 --> 00:22:24,040 If you're someone who just needs that extra layer of accountability, those weekly calls 301 00:22:24,040 --> 00:22:28,680 are really crucial, especially if you're just struggling and creating new habits or feeling 302 00:22:28,680 --> 00:22:33,920 overwhelmed with where does my focus need to be right now. 303 00:22:33,920 --> 00:22:35,040 That can be really huge. 304 00:22:35,040 --> 00:22:36,360 So those are offerings there. 305 00:22:36,360 --> 00:22:41,160 And then I do offer customized workout programs as well that launched that can be found on 306 00:22:41,160 --> 00:22:45,480 my website and all of that gets programmed into the team MG app for you. 307 00:22:45,480 --> 00:22:47,440 So it's easy to follow along. 308 00:22:47,440 --> 00:22:54,200 So you know, whatever level you need, I offer it and I'd like to say I offer at a very, 309 00:22:54,200 --> 00:22:58,280 very competitive pricing comparison to a lot of other trainers and coaches. 310 00:22:58,280 --> 00:22:59,280 Yes, definitely. 311 00:22:59,280 --> 00:23:03,840 I am saving money having switched from my previous coach to Megan. 312 00:23:03,840 --> 00:23:10,080 And another thing, because I can smell it upstairs while we're recording this is I have 313 00:23:10,080 --> 00:23:11,680 a new recipe. 314 00:23:11,680 --> 00:23:15,560 Megan offers a lot of high protein recipes. 315 00:23:15,560 --> 00:23:18,000 I'm trying the chicken Parmesan soup. 316 00:23:18,000 --> 00:23:19,000 It's in my crock pot. 317 00:23:19,000 --> 00:23:20,720 I can smell it. 318 00:23:20,720 --> 00:23:27,640 Haven't tried this recipe yet, but she has a ton of recipes in there as well in the Facebook 319 00:23:27,640 --> 00:23:28,640 group. 320 00:23:28,640 --> 00:23:33,440 And then she has a high protein recipe meal guide as well. 321 00:23:33,440 --> 00:23:38,840 And then when you are entering and tracking your food in the app, you can enter those 322 00:23:38,840 --> 00:23:44,160 meals as well easily and it'll, you know, track all your macros and calories and everything. 323 00:23:44,160 --> 00:23:47,440 But I'm smelling it and I'm getting excited for dinner. 324 00:23:47,440 --> 00:23:50,760 It's a down the stable in our house. 325 00:23:50,760 --> 00:23:56,280 And even me see our, our soon to be one year old enjoys chicken Parmesan soup. 326 00:23:56,280 --> 00:23:57,760 So it's family friendly. 327 00:23:57,760 --> 00:23:58,880 Okay, that's awesome. 328 00:23:58,880 --> 00:24:03,120 So we're going to take a little break and then when we come back, Megan is going to 329 00:24:03,120 --> 00:24:07,200 share her lesson with us. 330 00:24:07,200 --> 00:24:11,720 During our break time, it is ask the teacher anything time. 331 00:24:11,720 --> 00:24:21,440 So I've pulled out a question here that I got about the craziest call you received from 332 00:24:21,440 --> 00:24:23,720 a parent. 333 00:24:23,720 --> 00:24:29,400 And again, after 29 years, I can't say that there were that many, but I will say that 334 00:24:29,400 --> 00:24:37,480 most of the craziest things involving parents were in the last 11 years of my career because 335 00:24:37,480 --> 00:24:39,240 they always had to do with the yearbook. 336 00:24:39,240 --> 00:24:44,160 It was never about like what I was teaching in my English classes. 337 00:24:44,160 --> 00:24:50,760 It was always these, I'll just call them kind of ridiculous requests or reactions to the 338 00:24:50,760 --> 00:24:52,120 yearbook. 339 00:24:52,120 --> 00:24:59,880 For example, one year I had a parent who wanted me to, well, actually she wanted to come in 340 00:24:59,880 --> 00:25:06,600 and approve every single page that her child was on because she had a child in a previous 341 00:25:06,600 --> 00:25:13,200 year whose name was misspelled and wanted to be sure that the child's name on every page 342 00:25:13,200 --> 00:25:16,800 that they're on was going to be spelled correctly. 343 00:25:16,800 --> 00:25:23,320 Yeah, I was definitely called a few names regarding the yearbook. 344 00:25:23,320 --> 00:25:30,200 I know I was called incompetent for like a misspelling. 345 00:25:30,200 --> 00:25:37,800 Definitely some interesting requests when it came to the yearbook and always without 346 00:25:37,800 --> 00:25:40,000 fail every year. 347 00:25:40,000 --> 00:25:44,600 Senior pictures were always due either December 1st or December 2nd. 348 00:25:44,600 --> 00:25:51,800 Every year I get calls in May saying, can I still submit my child's senior picture? 349 00:25:51,800 --> 00:25:54,240 And the yearbooks are delivered at the end of May. 350 00:25:54,240 --> 00:25:57,880 So yeah, definitely without fail. 351 00:25:57,880 --> 00:26:06,320 It was always stories having to do with the yearbook that were typically the craziest. 352 00:26:06,320 --> 00:26:07,320 Welcome back. 353 00:26:07,320 --> 00:26:10,480 So I'm excited to get into Megan's lesson. 354 00:26:10,480 --> 00:26:16,440 The whole reason that I brought her here today because I think she's so good at coaching 355 00:26:16,440 --> 00:26:23,600 mindset and that is for me and I think a lot of people that I know it is a big part of 356 00:26:23,600 --> 00:26:27,320 the battle when you are dealing with food. 357 00:26:27,320 --> 00:26:34,200 So she's going to talk today about the all or nothing mindset and also again some of 358 00:26:34,200 --> 00:26:39,840 her resources that she'll have available in the show notes for us. 359 00:26:39,840 --> 00:26:46,000 The all or nothing mindset with nutrition or exercise is probably the number one reason 360 00:26:46,000 --> 00:26:52,520 why people end up working with a coach is I think we can all relate to that. 361 00:26:52,520 --> 00:26:53,520 We're picking something. 362 00:26:53,520 --> 00:26:58,960 We think this is the new trend or we're trying to do something really, really extreme because 363 00:26:58,960 --> 00:27:03,520 we think that we need this jump start to get us motivated on things. 364 00:27:03,520 --> 00:27:08,880 And then we end up sticking to it for five days and then the weekend comes and you have 365 00:27:08,880 --> 00:27:14,240 a life event come up whether it's a birthday party or a girl's night out and you're like, 366 00:27:14,240 --> 00:27:16,320 well, now I ruined my whole diet. 367 00:27:16,320 --> 00:27:19,680 So now I have to start again on Monday and we take the whole weekend off and that's what 368 00:27:19,680 --> 00:27:23,080 I call the yo-yo dieting cycle. 369 00:27:23,080 --> 00:27:30,680 And my job as a coach is to help you really ID what are these moments in our lives that 370 00:27:30,680 --> 00:27:33,800 are a part of our plan and a part of our life. 371 00:27:33,800 --> 00:27:39,400 How do we incorporate them in a reasonable manner and knowing that it's okay to actually 372 00:27:39,400 --> 00:27:45,640 have off days, multiple days in a row for things like vacations and things like that 373 00:27:45,640 --> 00:27:52,720 and how we just kind of make them a part of our plan versus failing our plan. 374 00:27:52,720 --> 00:27:59,680 And that does come with the acceptance of we are not perfect, diets are not meant to 375 00:27:59,680 --> 00:28:00,680 be perfect. 376 00:28:00,680 --> 00:28:05,320 And when you actually think about diet and you look it up in the dictionary is something 377 00:28:05,320 --> 00:28:08,880 that we consume on a consistent and regular basis. 378 00:28:08,880 --> 00:28:12,720 It's something that should be happening ongoing forever and ever. 379 00:28:12,720 --> 00:28:16,600 And that's what I want people to be able to build in their lives. 380 00:28:16,600 --> 00:28:22,640 So one thing that I really like to have people do when they start working with me is number 381 00:28:22,640 --> 00:28:29,240 one, I like them to just start tracking their food and starting to remove some of the judgment 382 00:28:29,240 --> 00:28:35,560 from that, learning how to use a food scale, understanding appropriate portion sizes and 383 00:28:35,560 --> 00:28:40,640 really seeing where is my nutrition coming from, how am I fueling my body on a day to 384 00:28:40,640 --> 00:28:41,640 day basis. 385 00:28:41,640 --> 00:28:47,320 That's kind of the basics of when I start with people because I do want them to remove 386 00:28:47,320 --> 00:28:54,560 past judgment and past calories are these bad things and we shouldn't consume them. 387 00:28:54,560 --> 00:28:58,360 And just kind of help people organize their food a little bit more where it is our focus 388 00:28:58,360 --> 00:29:04,200 seem to be swapping in more protein dense things, building those sorts of habits first. 389 00:29:04,200 --> 00:29:11,120 And then from there, once we have a good routine down and along the way, I like to introduce 390 00:29:11,120 --> 00:29:15,800 something called a consistency calendar. 391 00:29:15,800 --> 00:29:22,360 And this is something that I will have that I will work with clients on where we set in 392 00:29:22,360 --> 00:29:26,200 some cases, it's just one very specific thing if we have a lot of work to do. 393 00:29:26,200 --> 00:29:30,360 But in most cases, it's three to five items that we are working on incorporating into our 394 00:29:30,360 --> 00:29:32,160 day every single day. 395 00:29:32,160 --> 00:29:38,200 And some examples of these things would be like a walk every single day, we're going 396 00:29:38,200 --> 00:29:44,240 to walk for X amount of minutes every day, or we're going to have a step target. 397 00:29:44,240 --> 00:29:48,480 Another one would be just hitting your protein, not really worrying about the calorie side 398 00:29:48,480 --> 00:29:53,120 of things or even in some cases, it's just tracking with honesty to again, remove some 399 00:29:53,120 --> 00:29:59,840 of that food guilt and some of that fear around calories and just seeing our plates 400 00:29:59,840 --> 00:30:01,960 on a day to day basis. 401 00:30:01,960 --> 00:30:07,200 And we will have these habits and I will actually put them on their dashboard in the app that 402 00:30:07,200 --> 00:30:09,440 they can check off every single day. 403 00:30:09,440 --> 00:30:15,080 And every day that they complete their tasks that we are focused on, they get to put an 404 00:30:15,080 --> 00:30:18,000 X on their day as a complete. 405 00:30:18,000 --> 00:30:22,320 And then on the days that they don't do it, they put an O. And along with that, what I 406 00:30:22,320 --> 00:30:27,840 have them do is I have them look at these next like 30 days or in some cases all, you 407 00:30:27,840 --> 00:30:33,200 know, when we do the accountability groups, we'll do up to eight weeks at a time for you 408 00:30:33,200 --> 00:30:36,760 to really build some consistency. 409 00:30:36,760 --> 00:30:40,360 You're going to map out the days that I like, but I call your special life days, whether 410 00:30:40,360 --> 00:30:45,640 that's a vacation, because we work very hard for vacation, we should enjoy it. 411 00:30:45,640 --> 00:30:51,240 Or if it's a special birthday party, my daughter turns one this upcoming weekend, so I'm not 412 00:30:51,240 --> 00:30:54,280 tracking that day, I'm not worried about that. 413 00:30:54,280 --> 00:30:57,880 And how we can actually map that out and look at, you know, we don't get so overwhelmed 414 00:30:57,880 --> 00:31:01,240 with, oh, I have all of these things that are getting in my way and my goals. 415 00:31:01,240 --> 00:31:06,560 It's more of, oh, I have all of these things that are a part of my goals. 416 00:31:06,560 --> 00:31:13,480 And if I can be consistent for the 20 or so days around these events, that's actually a 417 00:31:13,480 --> 00:31:14,960 really good chunk of time. 418 00:31:14,960 --> 00:31:18,240 And that's a really good chunk to move myself forward. 419 00:31:18,240 --> 00:31:22,600 So it's very eye-opening for clients when you do that. 420 00:31:22,600 --> 00:31:28,040 And then at the end of it, you do have this really great visual of what does my consistency 421 00:31:28,040 --> 00:31:30,800 actually look like with the habits that I'm trying to create. 422 00:31:30,800 --> 00:31:33,400 And if your consistency is crap, that's okay. 423 00:31:33,400 --> 00:31:37,560 That shows us where we need to continue to create improvement. 424 00:31:37,560 --> 00:31:43,240 But it also allows you to be like, well, this isn't why, this is why I'm not losing the 425 00:31:43,240 --> 00:31:48,120 weight or this is why I'm not gaining the strength in the gym or performing as well. 426 00:31:48,120 --> 00:31:52,840 Because I'm not focused on the things that I need to be on a consistent enough basis. 427 00:31:52,840 --> 00:31:56,960 And then that's how I know with clients, we either need to again, simplify things down 428 00:31:56,960 --> 00:32:02,920 a little bit more going into the next 30 days, or we just need to continue to grind away 429 00:32:02,920 --> 00:32:07,240 at these things until they become good habits. 430 00:32:07,240 --> 00:32:12,680 And truthfully, when I do this with people, I see really like the first month is sometimes 431 00:32:12,680 --> 00:32:16,640 rocky, especially if you've never tracked your food before or were really working on basic 432 00:32:16,640 --> 00:32:22,360 things. But by that second month, which is usually around like that six to eight week 433 00:32:22,360 --> 00:32:26,080 mark is where people really start getting the ball rolling. 434 00:32:26,080 --> 00:32:30,480 And they get really excited because for the first time in their life, they haven't stopped 435 00:32:30,480 --> 00:32:33,080 something and started again. 436 00:32:33,080 --> 00:32:35,280 They've just continued to go. 437 00:32:35,280 --> 00:32:42,440 And then that's where we start to actually see changes in our body, changes in our clothing. 438 00:32:42,440 --> 00:32:46,640 Our mental state gets better because we now have the confidence that we can stick to things 439 00:32:46,640 --> 00:32:48,720 and we don't have to be perfect at them. 440 00:32:48,720 --> 00:32:56,960 So that's really kind of my number one thing for people is to simplify things down and number 441 00:32:56,960 --> 00:32:58,800 one, like be okay with learning. 442 00:32:58,800 --> 00:33:02,440 That's the whole when I start with people learning how to track your food. 443 00:33:02,440 --> 00:33:03,520 This is a learning process. 444 00:33:03,520 --> 00:33:11,120 This is no different than being back in school, learning math for the first time and having 445 00:33:11,120 --> 00:33:13,520 to figure out those equations. 446 00:33:13,520 --> 00:33:17,200 And the first couple of weeks are really rough because you don't understand how those pieces 447 00:33:17,200 --> 00:33:18,200 all work together. 448 00:33:18,200 --> 00:33:22,840 But by the time you're taking the test, as long as you've continued to do the homework 449 00:33:22,840 --> 00:33:28,080 throughout that period of the course, you figure it out and you're able to pass the 450 00:33:28,080 --> 00:33:31,440 test and you're able to keep moving forward. 451 00:33:31,440 --> 00:33:32,520 It's the same thing here. 452 00:33:32,520 --> 00:33:37,600 And that's really what I try to instill in people is that we just, we have to be okay 453 00:33:37,600 --> 00:33:43,000 with learning, we have to be okay with building the consistency, and then that's where the 454 00:33:43,000 --> 00:33:46,400 true diet and lifestyle starts. 455 00:33:46,400 --> 00:33:53,240 I know to speak to this point that Megan is making about just mindset all or nothing, 456 00:33:53,240 --> 00:33:58,080 she offers accountability groups in her coaching as well. 457 00:33:58,080 --> 00:34:04,400 And the first time that I joined an accountability group, we had our trackers and we had, you 458 00:34:04,400 --> 00:34:07,640 know, a certain number of things per day that we were working on. 459 00:34:07,640 --> 00:34:12,360 And if we hit our protein and stayed under our calories, we got a little checkmark, but 460 00:34:12,360 --> 00:34:14,720 we would see each other's calendars. 461 00:34:14,720 --> 00:34:22,320 And she told us that what we needed to do was mark off the days that she was explaining. 462 00:34:22,320 --> 00:34:24,360 And she shared her calendar with us. 463 00:34:24,360 --> 00:34:28,200 And that month she was going on a trip. 464 00:34:28,200 --> 00:34:36,720 And I remember thinking, wow, she allows herself days off or she's fine not being perfect 465 00:34:36,720 --> 00:34:37,920 on those days. 466 00:34:37,920 --> 00:34:40,280 We can really do that. 467 00:34:40,280 --> 00:34:47,960 And I think too, there's that idea of if you have a, I don't know, piece of dark chocolate 468 00:34:47,960 --> 00:34:51,440 or something on a day, then it's like, well, then I might as well eat cake and I might 469 00:34:51,440 --> 00:34:55,640 as well eat a cheeseburger and I might as well, it's like the spiral. 470 00:34:55,640 --> 00:35:01,520 And I just learned so much about like, okay, I'm going on a vacation for three days, I'm 471 00:35:01,520 --> 00:35:02,720 going to enjoy it. 472 00:35:02,720 --> 00:35:06,720 And then when I come home, I'm just going to get right back where I was. 473 00:35:06,720 --> 00:35:08,160 And it's like, that's okay. 474 00:35:08,160 --> 00:35:13,880 I think so many of us are just like, I have to do this for eight weeks and I can't have 475 00:35:13,880 --> 00:35:14,880 any mistakes. 476 00:35:14,880 --> 00:35:20,840 And it's like, well, no wonder people don't stick with that because you don't allow yourself, 477 00:35:20,840 --> 00:35:23,240 you know, any mistakes or any grace. 478 00:35:23,240 --> 00:35:29,440 And when I saw other people who had had success were like, yeah, this is just what we do. 479 00:35:29,440 --> 00:35:32,680 It was like she said, so freeing for me. 480 00:35:32,680 --> 00:35:38,880 And I think also seeing it because I could see her calendar, I could see other people's 481 00:35:38,880 --> 00:35:44,080 calendars and this was all part of just this kind of private accountability group that 482 00:35:44,080 --> 00:35:45,400 I chose to be in. 483 00:35:45,400 --> 00:35:52,000 But that really helped me a lot with this kind of all or nothing thinking. 484 00:35:52,000 --> 00:35:57,480 So that's just another aspect of what Megan does. 485 00:35:57,480 --> 00:36:03,120 So awesome that we have Megan here to give us homework. 486 00:36:03,120 --> 00:36:09,080 So of course, I think I have an idea of what she's going to suggest for kind of baby steps 487 00:36:09,080 --> 00:36:17,320 if you want to apply some of her principles to your life and see how that goes for you. 488 00:36:17,320 --> 00:36:23,280 So can you give us a few action steps for homework that we can try out? 489 00:36:23,280 --> 00:36:24,480 Absolutely. 490 00:36:24,480 --> 00:36:29,080 So I did include a consistency calendar for you guys. 491 00:36:29,080 --> 00:36:35,200 And what I would encourage you to do is coming up with, again, if you're a very beginner, 492 00:36:35,200 --> 00:36:38,640 one, one habit to track for 30 days. 493 00:36:38,640 --> 00:36:42,800 If you've been on a fitness journey, I'm pretty familiar with nutrition, whatever 494 00:36:42,800 --> 00:36:47,400 it is that you're working on, you can do up to three or five, but coming up with those 495 00:36:47,400 --> 00:36:52,200 simple things to actually track your consistency on over a period of 30 days. 496 00:36:52,200 --> 00:36:56,880 So some of the things that come to top of mind for people who are just getting started 497 00:36:56,880 --> 00:37:02,760 when it comes to exercise, my number one is always a walking goal because it is something 498 00:37:02,760 --> 00:37:04,880 that is accessible to everyone. 499 00:37:04,880 --> 00:37:06,240 You can get outside. 500 00:37:06,240 --> 00:37:14,120 You can, most of us have access to safe areas to walk or have the ability to go to a gym 501 00:37:14,120 --> 00:37:15,640 or have a treadmill, et cetera. 502 00:37:15,640 --> 00:37:18,400 So walking is always a great one. 503 00:37:18,400 --> 00:37:22,600 From there, a little bit more of an advanced would be an actual step goal that you can 504 00:37:22,600 --> 00:37:25,200 have on your calendar as well. 505 00:37:25,200 --> 00:37:30,560 And then the other one that I always, always encourage is resistance training for a healthy 506 00:37:30,560 --> 00:37:32,400 skeletal muscle tissue. 507 00:37:32,400 --> 00:37:36,440 And this is where I don't want you to get too bogged down in the nuance of what type 508 00:37:36,440 --> 00:37:39,440 of weight training do I have to do. 509 00:37:39,440 --> 00:37:42,840 It can be simple as using your body weight, doing a simple circuit at home. 510 00:37:42,840 --> 00:37:49,120 If you're a beginner to getting into exercise, and if you message me at all, I'm happy to 511 00:37:49,120 --> 00:37:52,320 give you something simple like that to follow. 512 00:37:52,320 --> 00:37:56,120 Or it can be actual programming that you can follow along with. 513 00:37:56,120 --> 00:38:01,080 And there's so many resources out there for that as well, including my services and my 514 00:38:01,080 --> 00:38:02,920 app. 515 00:38:02,920 --> 00:38:06,240 So those are the exercise realm of things that I always tell people. 516 00:38:06,240 --> 00:38:10,840 Those are the ones that you would like to, would likely target first because they're 517 00:38:10,840 --> 00:38:13,800 going to be the things that we can do most easily. 518 00:38:13,800 --> 00:38:17,840 And they are the things that are going to move the needle for us in the right direction. 519 00:38:17,840 --> 00:38:24,120 When it comes to nutrition, a couple of habits that I come to mind is invest in a food scale 520 00:38:24,120 --> 00:38:25,360 and just start weighing things. 521 00:38:25,360 --> 00:38:30,040 Like start learning portion sizes of things so that you have those good visuals. 522 00:38:30,040 --> 00:38:34,080 And that's something that's a skill that you can take with you out into the real world. 523 00:38:34,080 --> 00:38:37,680 When you're at restaurants, you can get a better understanding of what is it that I'm 524 00:38:37,680 --> 00:38:39,360 intaking. 525 00:38:39,360 --> 00:38:42,560 Another one could be just learning how to track your food. 526 00:38:42,560 --> 00:38:47,480 There are a ton of free trackers out there that you can just play around into initially 527 00:38:47,480 --> 00:38:48,480 get started. 528 00:38:48,480 --> 00:38:52,160 Or if you want help, again, I'm happy to help in that realm. 529 00:38:52,160 --> 00:38:55,200 My clients all get a nutrition tracker in the app. 530 00:38:55,200 --> 00:38:56,320 But check your food. 531 00:38:56,320 --> 00:39:03,000 Understand where your nutrients are coming from. 532 00:39:03,000 --> 00:39:04,400 And then if you are past that point and you're like, nope, I understand calories, all that 533 00:39:04,400 --> 00:39:07,480 stuff, a protein goal. 534 00:39:07,480 --> 00:39:11,960 One gram per pound of ideal body weight is what you want to shoot for on a day to day 535 00:39:11,960 --> 00:39:13,640 basis. 536 00:39:13,640 --> 00:39:16,920 And adding more nutrients into your diet. 537 00:39:16,920 --> 00:39:22,960 Great place to start is a protein forward meal with, you know, let's include one to 538 00:39:22,960 --> 00:39:27,760 two fruits and vegetables at each meal, which is also end of ironing because that is the 539 00:39:27,760 --> 00:39:30,160 requirements for my daughter's daycare lunches. 540 00:39:30,160 --> 00:39:33,400 So there has to be at least two fruits or vegetables. 541 00:39:33,400 --> 00:39:36,840 There has to be a protein source and a grain. 542 00:39:36,840 --> 00:39:40,560 We don't demonize carbs here. 543 00:39:40,560 --> 00:39:43,640 But you know, just kind of doing those simple things. 544 00:39:43,640 --> 00:39:48,520 So those are a couple of basics that come to mind for me for someone who is just getting 545 00:39:48,520 --> 00:39:54,760 started into that moderate range of wanting to improve their exercise habits and their 546 00:39:54,760 --> 00:39:56,320 nutritional habits. 547 00:39:56,320 --> 00:39:59,760 And then the last one that always is an easy, easy one. 548 00:39:59,760 --> 00:40:03,520 If you're just feeling overwhelmed in general and you don't really know where to start, 549 00:40:03,520 --> 00:40:04,520 let's drink some water. 550 00:40:04,520 --> 00:40:07,120 Let's start drinking some water. 551 00:40:07,120 --> 00:40:10,600 I always tell people 60 ounces is a great starting place. 552 00:40:10,600 --> 00:40:13,400 Ideally, I like to see people out around 100 ounces a day. 553 00:40:13,400 --> 00:40:17,560 But if you aren't a water drinker, 60 is a great place to start without having to use 554 00:40:17,560 --> 00:40:19,440 the bathroom every 20 minutes. 555 00:40:19,440 --> 00:40:23,280 So start with 60 if you're not a water drinker. 556 00:40:23,280 --> 00:40:27,000 And if you are a water drinker, take a second to see how much you're actually drinking. 557 00:40:27,000 --> 00:40:28,000 Track it. 558 00:40:28,000 --> 00:40:31,320 See if you're reaching that 100 ounce range for a couple of days. 559 00:40:31,320 --> 00:40:36,840 So when they, let's say they choose a step goal, that's where they're going to start. 560 00:40:36,840 --> 00:40:39,360 And they have the 30 day tracker. 561 00:40:39,360 --> 00:40:45,200 So on the days that they meet that, let's say, 10,000 step goal, they give themselves 562 00:40:45,200 --> 00:40:49,520 like a check mark or something and it's a visual way then to look at kind of the week 563 00:40:49,520 --> 00:40:51,160 and then the month. 564 00:40:51,160 --> 00:40:52,960 Yes, exactly. 565 00:40:52,960 --> 00:40:56,320 So you hit your goal, you give yourself the check. 566 00:40:56,320 --> 00:41:01,800 And then that way you can, you can look back at it and be like, well, I only missed three 567 00:41:01,800 --> 00:41:02,880 days. 568 00:41:02,880 --> 00:41:06,440 In the past, that first day that I missed, I would have said, oh, well, I have to wait 569 00:41:06,440 --> 00:41:07,440 again until Monday. 570 00:41:07,440 --> 00:41:11,280 But Megan said I just have to keep going and keep tracking it. 571 00:41:11,280 --> 00:41:15,040 And wow, like I hit way more than I thought that I could. 572 00:41:15,040 --> 00:41:19,160 If I would have just kept starting and stopping because I thought I had to do it perfectly 573 00:41:19,160 --> 00:41:20,600 for the entire 30 days. 574 00:41:20,600 --> 00:41:22,320 Yeah, that's so powerful. 575 00:41:22,320 --> 00:41:27,920 And then if they hit that consistently, that one goal of having the step goal, then they 576 00:41:27,920 --> 00:41:29,880 can add the water goal. 577 00:41:29,880 --> 00:41:34,160 And then, you know, if you hit both of them on the day, then you get a check and just kind 578 00:41:34,160 --> 00:41:35,560 of move from there. 579 00:41:35,560 --> 00:41:36,760 Absolutely. 580 00:41:36,760 --> 00:41:41,080 And the one thing that I would encourage too is as something just becomes a part of your 581 00:41:41,080 --> 00:41:45,400 life where you don't have to think about it, remove it from your list and replace it with 582 00:41:45,400 --> 00:41:47,120 something else. 583 00:41:47,120 --> 00:41:53,520 And this is also something that, you know, you can call it what you will, daily task list, 584 00:41:53,520 --> 00:41:57,680 power list is one of the industry terms. 585 00:41:57,680 --> 00:41:59,400 And they're not negotiables for the day. 586 00:41:59,400 --> 00:42:03,440 And that's what you, that's the standard that you hold yourself to on a day to day basis. 587 00:42:03,440 --> 00:42:08,120 And eventually you're doing these things with, without even thinking about it. 588 00:42:08,120 --> 00:42:09,800 And they just become a part of your life. 589 00:42:09,800 --> 00:42:11,840 And that really is the end goal. 590 00:42:11,840 --> 00:42:15,960 Again, when we start thinking about diet and exercise, we want to think about it as something 591 00:42:15,960 --> 00:42:21,920 that we can do on a consistent basis forever and ever versus something that we do very 592 00:42:21,920 --> 00:42:26,440 temporarily to get in a certain pair of pants. 593 00:42:26,440 --> 00:42:30,320 And then we go back into all of our bad habits and get us right back to where we were. 594 00:42:30,320 --> 00:42:31,320 Right. 595 00:42:31,320 --> 00:42:37,360 And so that is part of what you would see working with Megan is literally, pfft, any 596 00:42:37,360 --> 00:42:44,600 weather she's out there, or if the weather is decent, she's got her baby strapped to 597 00:42:44,600 --> 00:42:46,760 the front of her with the dogs. 598 00:42:46,760 --> 00:42:49,000 And she's out walking. 599 00:42:49,000 --> 00:42:53,800 And if she's in a meeting sometimes with you, she's on her walking pad. 600 00:42:53,800 --> 00:43:00,120 And she absolutely is the role model that, you know, you say, okay, if she can do it 601 00:43:00,120 --> 00:43:06,120 with a baby strapped to her chest or in zero degree weather with two dogs, I can do it 602 00:43:06,120 --> 00:43:07,120 too. 603 00:43:07,120 --> 00:43:13,800 And accountability and support together always makes such a big difference. 604 00:43:13,800 --> 00:43:18,840 And so for me, I know I'm in a bit of a rut right now with this whole podcasting thing 605 00:43:18,840 --> 00:43:20,680 and working full time. 606 00:43:20,680 --> 00:43:26,280 But then I think of Megan and I'm like, okay, you can go, you know, now I learned how to 607 00:43:26,280 --> 00:43:32,520 type in a Google doc using audio transcription while on my treadmill. 608 00:43:32,520 --> 00:43:34,680 So no excuses, right? 609 00:43:34,680 --> 00:43:40,920 I tried to now, like if I'm going to be doing something, can I do it while I am walking? 610 00:43:40,920 --> 00:43:44,920 So Megan definitely walks the talk. 611 00:43:44,920 --> 00:43:51,800 And I think that just that whole mindset of not every day has to be perfect is really 612 00:43:51,800 --> 00:43:52,800 helpful. 613 00:43:52,800 --> 00:43:56,840 So I appreciate you being here today to share that message with us. 614 00:43:56,840 --> 00:44:01,680 Well, thanks for allowing me to spread the word. 615 00:44:01,680 --> 00:44:05,040 Going to create a less perfect German society. 616 00:44:05,040 --> 00:44:06,040 There you go. 617 00:44:06,040 --> 00:44:08,440 Yes, we need that. 618 00:44:08,440 --> 00:44:12,800 Thank you. 619 00:44:12,800 --> 00:44:17,840 I hope you found Megan's views on how to get in the right mindset to maintain healthy habits 620 00:44:17,840 --> 00:44:19,920 helpful. 621 00:44:19,920 --> 00:44:24,680 Next episode, I'll be back with a new lesson and more takeaways to apply to your classroom 622 00:44:24,680 --> 00:44:26,560 or to your life. 623 00:44:26,560 --> 00:44:31,880 If you're looking for more lessons and more personal content, join my live and learn patreon. 624 00:44:31,880 --> 00:44:38,000 There I share more in depth content and ideas that you can subscribe to or purchase individually 625 00:44:38,000 --> 00:44:40,320 if the topic interests you. 626 00:44:40,320 --> 00:44:44,680 In the meantime, please be sure to follow us at Life's Next Lesson Plan on Instagram, 627 00:44:44,680 --> 00:44:50,400 Facebook and YouTube, as well as on Apple podcasts or Spotify. 628 00:44:50,400 --> 00:44:58,200 You can visit our website at Life'sNextLessonPlan.com to subscribe to our email newsletter, suggest 629 00:44:58,200 --> 00:45:04,120 a guest or topic for the pod or submit your Ask the Teacher Anything questions. 630 00:45:04,120 --> 00:45:21,160 See you next episode.