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Balance A Busy Lifestyle During Change with Fernanda Shaw - E11
30 Plays1 year ago
Major life changes can wreak havoc on your daily routines. Whether it's a move, career or relationship change, maintaining routines can help you deal with that stress and maintain a sense of normalcy. One of the most helpful routines to keep in place during big life changes is your exercise regimen. Developing and sticking with a fitness routine can help you to manage your mental health, even when things around you are different or uncertain. In this episode, we look at how to make this happen even when you're in the thick of things. We explore why consistency is key, the importance of a balanced diet, how to effectively manage stress and get a good night's sleep.
Fernanda Shaw is the influential force behind a fitness empire that seamlessly blends exercise, nutrition, and mental health. Known for her personalized online coaching and training app, Fernanda ensures that her clients' fitness routines fit into even the most hectic schedules. Having moved from Brazil to become a US citizen in 2016, Fernanda champions consistency, spiritual grounding, and practical routines that promote sustainable health and vibrancy.
“And I always tell my clients, you have to respect the diet. And if you do at least 80%, most of the time, you're going to have results.” - Fernanda Shaw
In this episode you will learn:
- Fernanda's detailed workout routine, from glute-focused exercises to high-intensity interval training (HIIT).
- Her exercise preferences, including the benefits of light weights and full-body movements for metabolism.
- Insights into Fernanda's app, offering personalized coaching, workout plans, and comprehensive nutrition advice.
- The essential equipment Fernanda recommends for a home gym setup, adaptable even during pandemics.
- Practical nutrition advice, including meal planning, portion control, and the significance of a balanced diet for fitness goals.
- The importance of a consistent routine, mindset, and spiritual practices in maintaining overall well-being and mental health.
Resources
- Connect with Fernanda on Instagram: https://www.instagram.com/fernandashaw_/
- Download Fernanda’s app, Incredible As You, for fitness and nutrition advice: https://apps.apple.com/us/app/incredible-as-you/id6473291397
- Shop all the products Fernanda mentions in the episode: https://alively.com/products/fernanda-shaw
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
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Transcript
Self-focus and Gratitude
00:00:00
Speaker
If you don't have something to keep your mind in place, you think you are never doing the best you can, and then you start comparing to another people that are doing the same or better than you, and you get crazy.
00:00:13
Speaker
So you'll have to focus on yourself and be grateful for what you have done because when I look back, what I did is being a law. I'm a citizen now. I'm a citizen now. Congratulations. It is amazing. It is like I came by myself. How crazy it is. And I'm building a dream. It's like something that I'm doing that is a dream come true.
Introduction to Fernando Shaw and Her Journey
00:00:39
Speaker
This is the Home of Health SPAN Podcast, where we profile health and wellness role models, sharing their stories and the tools, practices, and routines they use to live a lively life.
00:00:53
Speaker
Fernando Shaw. Hello. Hello. It's great to to see you. You are someone I just really admire in how comprehensively you recognize and address what it takes to live this healthy and vibrant life. And I'm so looking forward to our conversation.
00:01:13
Speaker
Oh yeah, me too. I'm very excited to be here. Thank you so much for inviting me so I can share a little bit about my journey in this country. And I'm really passionate for fitness.
00:01:24
Speaker
Yeah, yeah. and And so maybe that's a really good place to start is on fitness. That's probably what you're most well known for. And you know, you have different business lines all tied to that. um But can you talk about your your journey? Because they on social media, you'll have these images of he here's me at 30. And here's me at 40. But the I think a lot of people, right, if you think the average population, they'd see 30 like She's in really good shape, like she looks really good. But 40 is next level, right? Like you, you just took it up this notch. So what was the motivation? What was your journey? So, um, you know, I remember back in the day, like I was on my, I think I was 21 and, um, I am my genetics. Everybody has a different genetics, but I i am a lean person, right? But because of the lifestyle I was having, like always eating,
00:02:15
Speaker
junk food you know a fast food i never exercise like only school but nothing serious and then i realized that i was getting troubles on putting my jeans on and then i go okay i gotta do something about it because i was feeling always tired as well At 20 years old, feeling tired all the time is not normal, right? Right. And also to see my family, my background, my family, day they cook very well in Brazil. They are amazing cooks. So they are always eating, always eating, always eating. And you go with it because it is so good. Yeah. So then I i started to realize that, OK, I have to do something about it because I want to feel good about myself.
Diet, Mindset, and COVID's Impact on Fitness
00:02:58
Speaker
So since then, but back in the day, like it's been like almost 20 years, I've been going through like gyms and doing doing group classes, lifting weights, etc. And years after that, I was always like working out but not seeing great results. You know how it is people, we we start working out and we won't have results right away. That is not how happy it works, right?
00:03:24
Speaker
Until i I got into like nutrition and I started watching my diet and being good with my diet and training, then I started to see really great results on my body, my physique. It's not only about the physique, it's about as well your mindset change so much because you'll have so much discipline And this gets you in a very good habit and you practice a little bit every day. And then the results are so amazing. So when I was, I moved to day to the US in 2016 and I was in a very, very busy schedule. I was studying, I was a student.
00:04:06
Speaker
and I was like busy all the time. Even then I was busy, I always find the time to take care of me myself, right? So I did a little bit, but not, I didn't focus very much on diet. So that's why those years that I put on my Instagram comparing myself, I didn't think I looked bad, any anything like this, but after COVID actually, when COVID hit and I i was already working, I lost my job and I was at home, no I wasn't drinking at all because of, you know, every time everything was closed. And I was working out seven days a week, nonstop. Then I go, oh my God, I look so different because I'm eating well. I'm exercising like very seriously.
Beyond Appearance: Internal Wellness
00:04:53
Speaker
And then like, okay, I'm going to show people how it is because people think that once you get older, you're not able to build the body that, you know, the body want to have.
00:05:04
Speaker
but is this is possible. It depends on how you treat yourself, how you treat your body. Yeah, I think that's a really good point you make that it's it's not just the outward appearance. Obviously, that's the first thing we see. And in the social media, that's it's very image based. So you see that. And yeah, and that's part of it. But as you point out, you weren't necessarily out of shape before, but you didn't have the energy. You weren't feeling as good and
00:05:35
Speaker
ah Personally, I was a competitive athlete. I was always seeming in very good shape. It worked out a lot. But like the diet, you know i would each meal would have dessert. I would have two cupcakes. I would have a slice of cake. i would And it wasn't until much later I got um you know my blood sugar tested. And I was pre-diabetic. You would never know it looking at me and say, oh, wow, I really need to think about how I fuel my body. The the nutrition part is an incredibly important piece of this.
00:06:04
Speaker
and so One tracker and metric ah is certainly the locks and you can see right you look stronger now you are stronger and that's incredibly important as we age but the other part is there's a whole bunch of stuff going on inside um that we we can't see without blood tests without some of this other stuff okay so So you you saw that you would always been working out and doing it and then when you change the nutrition you really saw different results but if we could just stay on the fitness obviously we're not just locked up anymore um what is your fitness routine now what does that look like so you know fitness for me not like it is about.
00:06:47
Speaker
finding
Workout Routines and Home Fitness
00:06:48
Speaker
my balance because if I give up on doing stuff that I like like I work really hard during the week I'm up at 4 30 a.m. 5 a.m. Monday to Friday so I need the time with my friends or with my husband to go out and have a nice dinner, have some cocktails. So for me, I'm not saying that drinking is it is good for you. It is not good for you. But for me, especially because I don't eat drink a lot, it is something that it is very important for me. It is a time for me to relax. So what I do, I balance my diet six days a week.
00:07:31
Speaker
so I can have more you know flexibility during the weekend to go out and eat whatever I want. Also, I work out during the weekends. It doesn't matter what day it is. I always keep my body moving. I go to vacation. In vacations, I work out. I exercise during vacation. I drink a lot of water. yeah I breathe my supplements with me because supplements helps you with this digestion,
00:07:57
Speaker
you know, energy levels, everything. So I think it is a combination. And also when you have a very consistency routine, when you go out of track, sometimes you don't feel as much, you know, as like, oh, I don't do anything consistently. And then I go to vacation and I drink whatever, I eat whatever. Of course you're not going to feel, you're going to feel awful.
00:08:26
Speaker
So I try to find my balance and I'm not crazy. I'm not crazy about physics. I am not crazy about this. So i for me, that is not such as a perfection. There is nobody perfect. Everybody has their own, you know, positive, negative, blah, blah, blah, imperfections. And I learned to live with it because, you know,
00:08:49
Speaker
You have to. Yeah, and embrace it because it's, it's you know, we are who we are as well. And we can shape it, right? There's no end destination. There's this process. so When you talk about the routine, I really like how you said it's keeping your body moving. That's the important thing, keeping it moving. There are different flavors of that through your week. and If it's not consistent by week or by month, what is it is that mix? i mean Do you have certain days that are ah weight training days versus other days that may be more cardiovascular days?
00:09:23
Speaker
Okay, so I do two glutes, booty days a week. So usually it's Monday and Friday. And then Tuesday and Thursday, I do upper body and I divide my upper body like this. I do triceps, back abs. The other day I do shoulders, chest, biceps.
00:09:48
Speaker
And if I did lower and upper bands, I do obliques. On Wednesday, I do cardio and I love doing heat work hit workouts for me. I do light weights and I do full body movements, which I think is one of the best things for everybody because you don't use too much weight but it is like a hit and you get your metabolism so high yeah and you are working on your muscles at the same time so it is quick because it's like 30 minutes 20 minutes it depends on how much time you have but it's like 30 minutes exercising you get your metabolism very high it is fun and it's not boring because you do like a bunch of exercises compound movements
00:10:34
Speaker
And I think, for example, for people that want to maintain this midsection flat, you know, for the abs area, it is one of the best things, this type of movement, yeah especially when you have 40 and plus.
00:10:50
Speaker
Uh, just doing crunch movements, not going to help you very much. Of course, these areas, you know, the, the, the abs is much more related to your diet.
Nutrition and Meal Planning
00:11:01
Speaker
Right. You have to follow a nice diet to get rid of this, this fat on your belly. But on Saturday and Sunday, usually cardio. okay So I do treadmills or elliptical stay master. Something for me that is more like fun.
00:11:20
Speaker
than lifting heavy weight. So lifting heavy weight is like four, five days a week. very consistent like every week when you train you have to follow and you follow a plan is so important because usually for my online clients I do four to six weeks the same workout plan after that you do you change the exercise because your body gets used to it right but you don't have to keep your routine every day you don't have to
00:11:51
Speaker
You can increase the weight, but can you can play around with the the reps, the tempo, and the that's how you do, you progress. yeah you know You cannot be jumping around doing different random exercises. That's why it's so important that you have a professional you know guiding you through this process.
00:12:12
Speaker
And that professional guidance, you briefly mentioned it, but the incredible as you app is very much meant to help people with this, right? That your app around this. Yeah. So my app is a very nice platform where I can, you can have access, you download, you can choose the plane you want to have. There are like ad workouts, you can have group workouts, at home workouts, gym, et cetera, or you can getting get in contact with us and we can talk about the online coaching we have.
00:12:46
Speaker
that is something more like personalized, you know, we created a personal plan for you based on your goals, based and ah on your routine. Most of the clients I have usually they are moms, so they don't have much time, they have 30 minutes a day to work out, they work out from home, they don't have too many equipment. So that's what I do. If they have to travel, I create a I will complain for them to do during vacation. And then that is the nutrition part. We have a team that does the nutrition as well. So everybody's like calculated, the macronutrients, the calorie intake. If the person needs some supplements to help them, you know, to process stuff that goes like a little easier, more energy, sleep better. And also simple diets, something that
00:13:40
Speaker
it is gonna make their lives easier because, especially for beginners, if you get something that is too hard to keep up, they're gonna give up the first month. Of course, of course. And speaking of that, you you talked about what maybe equipment they have or don't have if they're not necessarily going to the gym. What are your go-to pieces? You say, hey, you really should have some bands or kettlebells or or whatever it is that if you if you can't get out, what are the things you say? If you have this, we can do a lot of different workouts. Yeah, so a mat, yoga mat, of course, so you don't hurt yourself in the floor, right?
00:14:17
Speaker
Mini bands, elastic bands are very, very important. I love it. You can do the little ones that you can do for legs and and upper body as well. and That's off dumbbells, something a little heavier for lower body workouts.
00:14:33
Speaker
Another the ones for upper body workouts, usually girls, we we tend to be like, we don't live too heavy in the beginning. And then in the beginning, I just say that a kettlebell, a kettlebell is very good as well. It is just something to start. And then once you go, you you get stronger, you know, you get, if you learn how to do the form right, and then we start increasing the ways like you progress, like step by step, you don't jump from beginning to our advanced workouts. So I think it is very, very much what is, yeah, I think if you have those things, it is a very good start. I remember doing COVID, I didn't have anything and you should use like bottled water, like stuff that I had in the kitchen to work out. So
00:15:22
Speaker
It is so funny because this follow I have in Brazil she messaged me the other day she's so cute she goes on I love your workouts I follow bla bla but I don't have any equipment at home she does she creates equipment herself she gets you know cement that you build houses build their weights with cement and stuff like this. oh And I go, please send me a pitch. I want to see ah i want to see ah what you have so I can create. that I'm going to post, especially for you. I'm going to create a workout so you can use what you have. And she will know, I feel shy. Don't like showing this, you know, because she comes from a very like simple background, but makes me happy. So when you want to do something, you're going to do it anyway. Yeah. Nothing stands in your way. Yeah. You, you solve it. At the end of the day, you're just trying to pick up something heavy.
00:16:15
Speaker
It is amazing, amazing. That's why I like, I love what I do because it's like, even if I can't help a one person to change their mindset a little bit, it's already something so nice to me. Yeah. It's a multiplier effect, right? the The good that you do multiplies them. They're better, more energetic, better at what they do, and then that's going to carry through everything they do in their life.
00:16:40
Speaker
Yeah, you brought up the the nutrition side um a few times now. So it's it's part of the app. You have the fitness, you have the coaching on the nutrition. And you also made the point of it needs to be easy because you could have the best plan in the world. But if it's not followed, yeah it doesn't matter. It's the worst plan because it's not being used. So the best plan is the one that's used.
Diet Consistency and Misconceptions
00:17:01
Speaker
I know you talk some about meal prep and other things. How do you think about nutrition to to say, hey, what are the right balance of macronutrients and how I make this repeatable and consistent and and healthy? So first first thing, ah if a person comes to us, right, they they want to do the nutrition plan, they're going to fill out a form that is very detailed telling us about their routine.
00:17:30
Speaker
and also about their, you know, their height, how much they weigh, the body, they can guess if we don't know exactly about the body fat percentage and what they like eating, if they are allergic, any healthy problems, what they have for or each meal of the day, so we can understand what this person are doing. Because most of the time, one thing that I hear a lot is like, but I eat healthy, I eat healthy.
00:17:59
Speaker
Okay, it is very good that you eat healthy. But if you don't know the quantities, like the right quantities for you to achieve your specific goals, here you can build like muscles, you can lose weight, you can change your body composition. You have to understand what is the percentage for the micronutrients and this is calculated by the person's information.
00:18:22
Speaker
right Right. so And also when you are a lose ah you want to lose weight, you have to create a calorie deficit. And this is so important. I was with my one client the other day and she says she's following the diet, but I saw she's not because I spent the day with her. She was speaking on something all the time. I go, what are you eating? She was eating some nuts.
00:18:49
Speaker
And I go, is this on your diet for this time of the day? She goes, no. I go, why are you eating this? Because people think this is healthy. They can keep eating it. I go, okay, you had a bunch of calories. There was no supposed to be on your diet. Go and have the thing that you're supposed to eat. Right. Yeah. It is the little details. And especially when you have like, um,
00:19:13
Speaker
you know, are busy and you are out all the time, you live around restaurants, you are doing videos all the time. You don't even think and you are eating something and you think like that's not going to make a difference, but it will. So it is very important. And I always tell my clients, you have to respect the diet. And if you do at least 80% most of the time, you're going to have results.
00:19:39
Speaker
So usually what I do is like this, we do like this. We give options for breakfast, lunch, dinner, snacks, et cetera. And then ah we put fresh food and they're gonna decide how they're gonna cook it. Of course, no fried food, not too much salt, but you can cook the way you like.
00:20:04
Speaker
Just respect the quantities. You have to use a scale or you have to use a spoon to measure stuff. You have to follow the quantities. yeah This is what gets us results. There are no other the way, there is no magic, not no secret. And then what is the type of carbs you do? you know carbs it is the most important thing too because you can choose the right ones for you, the complex carbs that are gonna be more beneficial for your you know body. yeah So that is the fibers, the the water intake, everything's connected, how much sleep you take at night. So it is like going to the bathroom, it is something very important as well. And we have to,
00:20:55
Speaker
We actually work a lot of like probiotics so help the people to feel more comfortable and go more regularly to the bathroom. So there is a lot of aspects that my team takes care of so make to make sure that the person it is really going through the process in a easier way although the first two weeks is not you know it is hard until you adapt to the this amount of food you're having but it is also our body is is very smart and we adapt very easy it is much more a mindset thing it is much more related to how you are committed to do something yeah it's
00:21:43
Speaker
The psychological side is incredibly important. So knowing that, and so you do all this with your clients, what is your own, it sounded like you kind of had six days a week that maybe you're more strict and you have this kind of set diet plan or way of doing it. And then the seven say, look, I'm going to get out. I'm going to see friends. I'm not going to care about it as much. During those six days, how do you think about you know Is it a certain number of meals in the day? Is it a time window you eat from when to when? Is it certain foods you make sure you get in? What does that look like for you? so i am very I'm very basic and I eat the same stuff like most of the time. so i I do the meal prep. Actually, I get my meals from this company that does feed meals. okay and I choose what I'm going to eat. Basically, what I eat it is like chicken.
00:22:36
Speaker
fish and red meat. Red meat I have twice a week, usually. Vegetables. I love, you know, broccoli, beets, zucchinis, mushrooms. This is the most one that I eat most of the time.
Morning Routine and Supplements
00:22:53
Speaker
Hot cards. It is like rice. It could be the white one or the brown rice. um Yuca. Yeah.
00:23:04
Speaker
mashed yuca, I love my yuca, um sweet potatoes, or quinoa. So these are my favorite carbs options. So bread, very, very rare. I try to avoid processed food as much as I can. And I do breakfast, snack, lunch, snack, dinner. What does snacks look like for you?
00:23:33
Speaker
Usually I have for snacks. I do a protein protein shape. okay I do vegan protein powder. For me, it's what works better. I'm very sensitive to diaries, so I avoid that. I don't eat cheese very often. I just eat cheese and I go out. Cheese for me is something out of the table. So snacks, it could be like a yogurt.
00:23:57
Speaker
I put some berries on it. Sometimes I add the proteinate protein powder as well. A little peanut, I love peanut butter. So I still, I eat peanut butter every day. I eat a banana every day. I divide my banana half in the morning, half in the afternoon. I don't eat the whole banana at once. So what else I do for my nutrition. I was going to ask what a protein powder you use. Do you know the brand?
00:24:25
Speaker
I know it is Guardians of Life. okay For me it is the best taste because vegan protein is so hard. And also the ingredients are very good. If you look at the label, the ingredients are the best I've just i've seen so far.
00:24:43
Speaker
you have to look in the labels, you have to know what is on the, who's that, you tasteful, you you be be careful because something's wrong. I try to stop eating three ah three hours before bed. So yeah, I try to do that too. And also what i've been for I've been doing for a very long time, when I wake up, I take shots, um like ah lemons, lemon juice, water,
00:25:13
Speaker
and I put glutamine as well and propolis. So I take this thing like for, I've been doing this for many, many, many years and I feel it is like very good for your immune system. And also to get you ready if for all the food you're going to have in the day, help you a lot with digestion as well.
00:25:34
Speaker
You've mentioned um supplements a few times. So you have the protein, you have the glutamine. What other supplements you do you do? Maybe probiotic, you might have said? Probiotic, I take three, four times a year. Oh, okay. When I feel like my digestion is off, I feel bloated, something like that. Yeah. I take it. And glutamine, I always take it because it helps with your digestive system as well. I take creatine.
00:26:01
Speaker
Creatine for me, it is amazing. And that the one I take right now, it is a gummy, creating gummy. They are called Create. It is the name of the brand. Do you know them?
00:26:15
Speaker
I don't, I'm going to look it up though because I just scoop it into my protein right now. The flavor is very good. They have different flavors like orange, walllet watermelon, epo green apple. It is very tasteful. I take turmeric as well. Turmeric is very good. I take a bunch of two supplements. I always take turns. like i always Something to support my energy, my mood.
00:26:42
Speaker
Uh, five HTP that is for relaxation. When I go to bed, I take this to calm it down a little bit. Oh, so speaking of which, yeah. And let's, let's talk about sleep. Cause you mentioned, you know, during the week, Monday to Wednesday, you're getting up at four 30 or five. Yeah. Um, you, you think about your diet and so making sure you're not eating three hours before bed did finished digestion. So you're sleeping well. What is your sleep routine like?
00:27:09
Speaker
I'm going to be honest, lately it's not been very good because I should be in bed around 9, 9.30. But because I have so many things going on, all my clients, I have like my business, my fitness brand, et cetera. I'm on social media, so I'm working all the time.
00:27:29
Speaker
so Usually I'm move bed around 10 p.m., 10, 30 p.m., which is not enough. For me, I think every person is different, but at least seven hours a night should be ideal for us to to you know rest and be ready for the next day. But I do seven, six hours a night. ah do you Do you take any supplements specific to sleep? You mentioned one before bed.
00:27:57
Speaker
Yeah, i do it is called 5-HTP, but it's not it's nothing like, what is that supplement everybody takes um to make you sleep? Oh, melatonin. It's nothing like that. I don't like melatonin. It doesn't work well for me. It is something that just calm you down a little bit, but it is nothing that is gonna make you sleep like
Spirituality, Sleep, and Stress Management
00:28:19
Speaker
melatonin. It is not the same. Okay. What else I take?
00:28:24
Speaker
I take, Tomerik, I take Maca. I've been taking Maca as well. You know Maca Peruana? No, I don't. Actually, I have to look it up, but it's like something to help with energy as well. And also, you know, I don't know if I should say that, but it helps a lot with your sexual driving as well, because how do you say that?
00:28:49
Speaker
Yeah, yeah, you're libido. Yeah, libido, yeah. You know, when you when you are 40 applause, especially for women, our body changed so much, so much. Everything changed, the skin. and So much. Hair, your energy, everything, because you are already getting ready to do it for your menopause. So your your body is like going through a lot. i you know I like to do as much as I can to help me to go through this process.
00:29:20
Speaker
in a more comfortable way. It makes sense, right? it's If you don't know what great feels like, you only know what you feel like today and you you could be going down. But if you know what great feels like, you want to stay as close to that as possible. And that's it's really very much the the point of this show, is to take these role models like you who are very proactive and thoughtful about that journey and share what it looks like. Like you said with sleep, what is right for me may not be the same for you, but with these different profiles, people could say, oh, that part that that person does, that really does sound like me. That's something that I really should try and and do more of.
00:30:02
Speaker
So with sleep, I mean, do you have a routine? Do you do any kind of breathing exercise before you go to sleep? Or do you have a high mask? Is there anything when you finally get down that you're you kind of have a sanctuary? See, that is one thing that I have to practice more. It is the meditation stuff. I'm very energetic for me. It's very hard to calm down. But I use this app that is called Glorify. It is a gospel.
00:30:31
Speaker
or So I always put it on and I heard the the passage they have. I do my prayer. I am very much into the spiritual world. I thank God you know it is something that is so amazing in my life. It is actually what gives me peace. It is when I doing, connecting, you know, with this spiritual side. Because I really believe that we need three things to be working very well and to be aligned. It is the spiritual side, mental and physical. So if you don't have one of them is not working well, something's going to go wrong.
00:31:15
Speaker
You have to take care of these three ah aspects of your life. It doesn't matter what, you have to believe in something, right? I'm not saying to believe in what I believe, but this makes me happy and helps me so much.
00:31:33
Speaker
And so it sounds like, I mean, when you think about stress management mindset, right, for someone, you're running a business, you're on social media, you're you're doing all this, you're full on your stress manager, your mindset kind of pullback is this prayer side, it it is that spiritual connection that you come back to. um And it's called glorified, the app that yeah glorified gets you in that right mindset.
00:31:57
Speaker
Yeah, glorify. You just have, it is very easy to follow. It is like you can listen or you can read. So I put listen, I i listen to the passage, I do the prayer, and I fell asleep. That's how I fell asleep every time.
00:32:14
Speaker
Nice. Oh yeah, that's that's great. Have that routine. I mean, it's also the consistency, right? Having something that it's almost, it's a mental trigger for you. It gets you in the right mental state of that part of my day is over. This is a new part of my night where I'm preparing for sleep and and get you ready to do that. So putting those two together. Yeah. You know, one thing that I always tell my friends and and my clients is like, you have to seek something that is going to make your mind more like give you peace and you're gonna learn something nice every day and like for example today in the morning I had a stressful situation and it was like you know a little
00:32:59
Speaker
a little loss and then I put some um something that I listen. It's a Brazilian thing that I listen every day in the morning like about God as well, like spiritual stuff. And that thing was so, it was the right message for me to calm down. And that's what I do. like I try to go after things that makes
Personal Journey and Achieving Balance
00:33:20
Speaker
me feel like confident about myself,
00:33:24
Speaker
to renew my energy and to renew my hope so I don't give up because life gets very hard sometimes. And you have to keep positive, you know? Yeah. So you have that you have that time at night, so it's preparing you ah for bed. It sounds like you're also good at recognizing potential triggers during the day and saying, hey, this is kind of spinning. I need to take a step and I have a practice for that.
00:33:50
Speaker
I'm for the morning do you have something when you first wake up a routine you mentioned that the shot with the lemon juice and everything in it is there something else to just start your day on the right foot that you say hey this is this how i get out of bed. I read the i read the book like a passage as well.
00:34:10
Speaker
It's like a gospel message. So I read, it's just one page every day. They they have 365 pages. So you'll read that message every day. yeah Then I go to the app that has the Holy Bible. I listen to the passage and then I have my coffee at the same time. Get ready and I go to work.
00:34:32
Speaker
yeah Driving through work sometimes I have a client that I have to drive through his place. More goals per message because it is it is about motivation. It is about God. It is about how you motivate yourself to be a better version of yourself.
00:34:50
Speaker
Yeah, whether it's the Christian Bible or the Quran or the Torah or something, Buddhist text or stoic. yeah and it's It's that purpose above and beyond ourselves, that grounding to start the day and close the day. Sounds just like incredible bookends to remind you as you're starting and to remind you as you're shutting down. Yeah, you know why? Because if you don't have something to keep keep your mind in place, you think you are never you are never doing enough you are never doing the best you can and then you start comparing to another people that are doing the same or better than you do and you get crazy. So you have to focus on yourself, do the best you can and be grateful for what you have done because when I look back, what I did
00:35:39
Speaker
since 2016 to now is being a law. I'm a citizen now, I'm a citizen now. Congratulations, congratulations. It is amazing, it's like hard work, you know, never give up, never give up. All my family is still in Brazil and I miss them so much. I came by myself, how crazy, you know, how crazy it is. And I'm building a dream, it's like something that I'm doing that is a dream coming through.
00:36:08
Speaker
I mean, they're quite literally building. you built it, you dreamed it, you created it. And that's, it's just an incredible story, not to tell, but to live and to show and to demonstrate. And and that's why I was so excited to speak with you. i I, you know, we, we often talk about, you know, the five pillars, right? We've touched on fitness, we've touched on nutrition, we've touched on sleep, we've touched on ah mindset and stress management, and we've, we've touched on purpose a lot, right? With the the religious side. um And a lot of people,
00:36:38
Speaker
you know they're They're focused so much on those, they miss the social connection. But what I really liked where you started is, as focused as what it looks like, especially on social media, around the fitness and the diet and this regimen, you say, no, no, no.
00:36:53
Speaker
The social part is also incredibly important to me. And so I'm not going to throw that by the wayside. And that's going to be a cost of this others is I'm going to carve out this time to go have the social life that I know is important to me to be happy and fulfilled and have my energy. And so what does that look like for you? You know, you mentioned your husband, your friends, what what is that? And how do you make sure you're getting that time? in Um, I don't know. I just have to find, I need to, I try to find my balance. Like one day a week, one day a week, I need to get out all of my system a little bit and just not being like on my phone too much.
00:37:37
Speaker
Like I said, i love I love having my discipline during the six days of the week. And even though when I know I have plans at night for dinner, I spend the whole day very nice. The first thing that I do in the morning, I go to the gym or I work out at home. So I exercise first.
00:37:57
Speaker
It is like, it is on my schedule. First exercise, then, you know, I do the other stuff, but it's like, and then I try to to show my clients as much as I can as well, because especially when they they are, they lose losing weight journey, it is the most, like, it is very painful for them. And I always remind them that one day it is a victory. One little day it is a victory. So be proud of yourself.
00:38:26
Speaker
You have to to start you could be proud proud of yourself for the little things, every little thing you do and be proud of yourself because these words keep you motivated. And I think that's what it is. After, of course, i two two years ago, I started doing therapy. I hired this this person, this professional.
00:38:51
Speaker
And this was a game changer for me as well. Because I was going through a very hard time in my relationship, in my professional life, you know, when you work on social media, if you don't have the the right mindset, you can get depressed, you can get unmotivated because you see so many things that are not even real. People gotta to understand that social media, we post what we want. I don't post when I'm crying.
00:39:21
Speaker
I don't post it when I'm sad. um I'm a trainer. I'm always like, you know, I have to be like, do the energy for my clients. So i um I'm always like this. yeah So people gotta to understand that you have to be very careful what you see on social media because most of the time it's not 100% true. So I went through this hard time. I did one year and I have therapy and it made me realize how much I have accomplished in so like short period of period of time. And make me think think like, oh my God, yeah, i'm I'm a real deal because I went through a lot in my life, yeah a lot with my parents and my whatever. yeah So I think that's what makes me happy to understand that I'm not perfect. ah It is impossible to make 100% of people happy with you because you are not even Jesus did that.
00:40:21
Speaker
And um I am very transparent and honest. If I think I can help a person, I go, okay, let's work together. If I think I can't help, like I'm not a bodybuilder. I don't, it's not my style training. I don't train what people to be a bodybuilder because it's not what I do. Right. You know, so I try to be as much as like,
00:40:47
Speaker
transparent, I try to find my balance, I try to include my friends and my husband in my in my routine so I can enjoy them because life is so short. One day you are here, now the other day you are gone. And everything doesn't matter, you know, it's just the moment you have that is important.
Conclusion: Health and Joy in the Present
00:41:08
Speaker
So you work hard, think about your future, but you have to find your peace in the present and your happiness in the present so you can enjoy this amazing, you know, life that, that we have. Yeah. It's wow. I can't put it better, right? It's absolutely beautiful or not. I don't know. Sometimes it's hard for me to put in English what I want to say, you know, to say, but, uh,
00:41:34
Speaker
It is just like I am a very, very grateful person. Yeah, well, and I am very grateful that you joined us today. And made so you're ah so open in sharing your story. And I understand on social media, right, you're only posting when you want to, but you seem very thoughtful about what works for others, right? And like, hey, you don't have much time, here's a really good 10 minute, here's a really good 15 minute, don't let time be your enemy. And this idea of We need to prioritize our health and build around it. These other pieces fit in. So, hey, I'm going to get my workout in. I'm going to think about this on my nutrition. And then these other pieces start to fit in. yes The way you live and model is a real inspiration. And I hope.
00:42:23
Speaker
You can continue to to share your journey and all the recommendations. um For our listeners who want to learn more, you have so much rate on social, on your company, everything. where is it we and We'll put it in the show notes, but where should people seek to find you?
00:42:39
Speaker
So I think the best way to connect like directly with me is on my Instagram, Fernando Shaw, on the line. But I do have my app. But for the app, I have more people working with me. But I think Instagram would be the best to be now like like for with me you know having a conversation.
00:43:00
Speaker
I do Zoom calls. I do WhatsApp calls. I do FaceTime calls. It is just because every time I'm going to work with a person, I want to make sure like I always call them. I want to talk to them. to here to listen to what they are looking for and create a connection because if you don't connect with with the person, is it is very hard. So I really like to say, okay, you are working with a Latina, my English is not, you know you're gonna see an accent, you're gonna have to to connect with this part of me as well. So that's I like to create really relationships meaningful meaningful relationships with my clients. that well That's what I like.
00:43:42
Speaker
And the workout thing is like nowadays people are so busy all the time. If you can't have 20 minutes a day to exercise, you might you are at least and doing something. So you gotta do what you or you can. That's the way I think. Yeah, and it's, I think you have a lot of science to back it up. Yeah, yeah. And I think a lot of happy clients that also back it up, so.
00:44:06
Speaker
Thank you for all you do, Fernanda. It was an absolute pleasure um speaking with you today, and and thank you for coming on the show. Thank you so much, Andrew. Have a nice day. Thank you for joining us on today's episode of the Home of Health Span podcast. And remember, you can always find the products, practices, and routines mentioned by today's guests, as well as many other healthspan role models on the lively.com. Enjoy a lively day.