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Taking Charge of Your Physical Health with Emily Funk
69 Plays1 year ago
On another amazing guest episode of The Art of Intention, we sat down with the lovely Emily Funk; Wife, gym manager, personal trainer, AND long time friend of Beth and Ayla's, Emily obtained a degree in Kinesiology and has an AMAZING story of personal growth and achievement when it comes to physical health and fitness. We could not WAIT to chat with Emily about how to start a fitness journey, what to expect when walking into a gym for the first time, and tips for overcoming gym anxiety. Emily also dove into some jaw-dropping statistics regarding health and fitness in America, and dropped absolute TRUTH about treating your body well through physical fitness. If you have ever wanted to start a fitness journey, but have been nervous to start, this is the episode for you!
Keep up with all things fitness from Emilly! - @emfunkfit on Instagram
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Transcript
Introduction to Emily Funk
00:00:00
Speaker
Happy Tuesday everyone and a very exciting Tuesday for us because today on the show we are interviewing the lovely Emily Funk. She's a well-educated personal trainer, fitness expert, and co-runs a gym in California. As you probably already know, one of the things Ayla and I encourage is paying attention to your health and moving your body, especially for those of us who spend hours sitting at a computer for work. We have to be extra intentional about building our health and not taking it for granted.
00:00:25
Speaker
I actually learned a couple of new things today from talking with Emily that gave me a little kick in the pants to be more active in my twenties and motivated me to overcome my fear of busy gyms. So if you want to get motivated to get a better fitness routine in your life, but you find yourself unsure where to start, you have questions about it, maybe you're afraid to go to the gym, unconfident that you'll be able to do any of this, then listen to what Emily has to say today.
The Art of Intention Podcast
00:00:50
Speaker
Welcome to the Art of Intention podcast with Beth and Ayla. Two best friends turn creative entrepreneurs. This is a place for us to discuss everything business friendships and faith and occasionally more. We're so excited for today's episode. We think you're going to love it. Stay tuned.
00:01:10
Speaker
All right. Like we said, we have got our friend Emily here on the podcast. We're so, so excited for it. I think we'll get into our background and how we all know each other. But first, Emily, do you want to just say hello to our little audience here and you can just, whatever you want to say, tell us about yourself and what you do.
00:01:29
Speaker
Okay. Hi everybody. My name is Emily. I am a gym manager and personal trainer in Sonora, California. And I have a husband and a cat. And I know a little cat. I should have brought her in here to make an appearance because she would. But you know, we live in the mountains. So we're always hiking and doing active things. Recently taking a pickle ball. So that's really fun. I don't know if anyone...
00:01:55
Speaker
does that. So yeah, so we are avid pickleballers.
Emily's Fitness Journey
00:02:01
Speaker
And yeah, that's a little bit about me. I love that. Yeah, this will be news for our audience. But Beth and Emily and I actually all know each other. We all went to high school together. Way back whenever. Yeah, we don't need to say how long ago.
00:02:20
Speaker
We're so excited to have you, Emily. Just love everything you said. Pickleball sounds awesome. I've actually never played, but I'm inspired now. What is that? It'll take you back to your tennis days. Oh, yikes. Never mind.
00:02:38
Speaker
I love tennis. Tennis did not love me. I'll just say that. I was not good at it. I was there for the socializing. Okay. All right. Maybe I'll try it. Socializing and then a little bit of sport. There it is. So you said, okay. So I knew you were a personal trainer, but you said you're a gym manager too. So what are your days look like? Like, how did that, how did you stop?
00:03:05
Speaker
not stumble into. How? No, that's what happened. I stumbled into it. Really? I just applied. So I know you wanted to know my background and my education. So I have a degree in kinesiology and exercise science. So when I moved back home, I was looking for a job in that field.
00:03:26
Speaker
And I was working as a personal trainer, and I saw an ad for a gym that was opening in Sonora, which you guys know new things don't really open in Sonora very often. So I didn't think it was real.
00:03:38
Speaker
and I applied for it, and because of my background, they hired me as a manager there, and so day to day, I sign people up for the gym, and I take them on tours, I clean the gym, and then I'm also a personal trainer there, so I do fitness consultations for people, and movement assessments, and set them up on programs, and then I also run a small group class, so I do a lot. Pretty much everything there is what I do.
00:04:07
Speaker
nice yeah it's just me and one other person so it's just the two of us running the whole gym that's awesome oh my gosh that's amazing yes do you love it yeah that sounds so fun that sounds we'll get into it but i i've been really just growing into the gym the last couple years and that sounds so cool that sounds so fun yeah it's so fun
00:04:29
Speaker
Yeah, just being around that environment all the time and it can get a little like, it's a little stressful like I said when it's just me or like we're really busy but other than that everyone's super nice. I said something about being the only one like there was only two of us that worked there the other day and then all the guys that were in the gym were like oh my gosh it's just you two and they started picking up plates and putting them away and like being really nice like helping me clean because I was by myself so.
00:04:57
Speaker
I love that. Oh, that's amazing. I know, so it's awesome. Yeah, that feels like very small business-y. I love that. Yes, it's great. It's a little community. Good, yeah. That's good.
Home Workouts During COVID
00:05:16
Speaker
So I guess talking about you already had the degree in that and it just came up, everything worked out. How about your fitness journey itself? Like before this being your career, kind of what got you into the gym health, health fitness and like, can you
00:05:32
Speaker
Oh gosh, how do you say it? Kinesiology. Kinesiology, yeah. I just say exercise science because that's like my degree focus and then people don't have to say that word. Perfect. Yeah, so honestly, if we go all the way back to junior college, I was taking a lot of workout classes and my counselor was like, you look like you like to be active. You should just major in kinesiology. And so I did. And then
00:05:58
Speaker
changed my major and went to Chico State with Beth actually if we're going down the history line and then I wasn't active for like two or three years and then COVID happened and I was really unhealthy and just couldn't I feel like every time I went to go do something I would hurt myself or like we got a puppy and I would try to take him for walks and would just
00:06:23
Speaker
I don't know, I couldn't even get up the hill. And yeah, it's like this something needs to change. So I ended up going back to school in Monterey for kinesiology. And then one day I just started doing workout videos at home. I was at home YouTube
00:06:39
Speaker
Video person for a long time. Yes. Yeah, so yeah so a long time I did my workout videos and then I did that for about six months and then while I was doing those I was learning about how the body actually works and how important resistance training is and so we bought a pair of adjustable dumbbells and After that, I just started trying stuff out and I ended up losing 50 pounds at home Wow
00:07:08
Speaker
And then I know and then I kept working out at home until I got this job. So I've actually only been going to the gym for six months. But most of my workout was at home. So yeah, that's awesome. That's awesome.
Social Benefits of Gym Workouts
00:07:24
Speaker
Have you noticed like I don't know if we were
00:07:26
Speaker
gonna ask this anyways but like have you noticed the transition going into a gym like is it more motivating like just cuz it's so recent hopefully it's still fresh in your memory what did that was it like yeah I just want to know like what that felt like the immediate transition
00:07:40
Speaker
Yeah, that's such a great question because with the weather, it's been really snowy and icy here. So just last week I actually I did a workout. I worked out at the gym and I did a couple workouts at home. And I used to like only work out at home. I when I started working, I was like, I don't know if I'm gonna like going to the gym very much.
00:07:58
Speaker
And when I first started, I wasn't my favorite because I wasn't used to it. But now I did a couple workouts at home and I was like, it was fine. I would do it if I had to, but I would much rather go and just be in the gym environment just because that's what I've gotten accustomed to. And I don't know, once it becomes your normal, it's kind of weird to change. But I, yeah.
00:08:21
Speaker
I prefer it now but when I started I did not like it. It's good to know. But yeah I know I love working out and like I was familiar with everything but it's still it's just like things are in a different spot and like sometimes you have to wait for people but then it like it just becomes your normal and you end up chatting with people and I don't know.
Beth's Fitness Transition
00:08:40
Speaker
Yeah that's awesome. And I still love my videos but they're still fun to do every once in a while. I started
00:08:49
Speaker
fitness in about the exact same place in 2020. Like, I mean, my fitness knowledge prior to that was like Pinterest workouts, which like, let's talk about the harm. Let's talk about like, I remember specifically Beth and I, we would look up like six pack abs in six weeks, we're gonna drink lemon water and do crunches. And it was just, and then of course, of course you didn't have the six packs by the end of it. And so you gave up.
00:09:17
Speaker
And it's so silly, but that was seriously what I thought about fitness. I was like, I'm not going to keep up with it. I'm going to give up. I'm not going to like it. And food for me is always a hard one, too. I love food. And I love everything that's bad for me, bad for me, or whatever, all of that stuff. And then when 2020 came around, well, actually meeting my husband, Chris, he has an amazing gym and weight loss story.
00:09:46
Speaker
was kind of the first story I had heard of like a success story with fitness of someone who was like close to me, who really loved it. And when 2020 rolled around, it just kind of got me thinking about like my eating habits and activity. And Chris was up in Canada and I was in the States and I was like, well, I have more time than ever right now to just focus on this. So I like started this super strict clean eating diet and it was kind of just out of fun. Like I did my meal prepping and all of it for fun. Like again, wasn't doing anything else. So I was like, this is just what I'm going to do.
00:10:15
Speaker
and it was the at-home workouts. I don't know if you had any specific channels, but like PopSugar for me was everything that I watched. It was like these at-home cardio ones. And it just like, I did those every single day for months and same deal, like lost a certain amount of weight. I think I lost like 20 pounds or something like that. It was actually, I look back and it was probably a little too much because I wasn't building a ton of muscle and like I could have been eating more, but I don't know, like,
00:10:43
Speaker
I wouldn't want to go back to that wait now, but it wasn't a bad thing. It just kind of happened. But anyway, it was the same thing. And I was like, this is working for me. I will never, you won't catch me in the gym because I had like severe gym anxiety. I was like, there's no way. And then the more I started coming up to Canada and hanging out with my husband, he was like, I'll take you. It's not going to be that big of a deal. And I think like someone to show me the machines, someone to show me all of that changed everything. And now I'm in the same boat as you. We're in the gym a good three to five days a week these days.
00:11:11
Speaker
give or take a little, I had like a little bit of a break of like two to three months the last little bit here. Yeah. And my toxic trait is like, I won't even do the at home ones anymore because I love the gym so much. Cause so like, if I'm, if I'm like, Oh, like I can't go, I don't have the time. I like won't even do the at home once anymore. So props to you, still trying.
00:11:31
Speaker
But the only thing I miss about being at home, because on Tuesday I did a dumbbell workout at home, and I do dance at the gym. So I dance at the gym, but at home I go hard. And I was like, oh yeah, I love how hard I can go when I'm at home with my dancing. So that's the one thing. I do dance at the gym though, just not as aggressive.
00:11:53
Speaker
You know, I was thinking about, did we, was I ever in a dance class with you at Somerville? I feel like we were. I think we were. I was thinking about that the other day. I was like, I wish I still had something twice a week.
00:12:06
Speaker
that got me like doing that because I was also doing exercise. I know I had one of my at home workouts that I did on my lunch break during COVID because I was working from home was a dance workout. So I would do like my dance workouts in the afternoon and like some high intensity workouts in the evening but I love dance workouts so much. They're so fun. They really are fun. So I
00:12:29
Speaker
I've been two hours in my class one time just because I was having so much fun. That's awesome. I feel like you can lose track of time with those two. Oh, yeah. Oh, yeah. Were
Advice for Gym Newcomers
00:12:39
Speaker
you going to say something? I was just saying, there's secret footage of Beth and I out there doing a Zoom, but workout, it'll never see the light of day when I'm just saying it's out there. No. I mean, that can be very convincing. Oh, my God. Oh, no.
00:12:53
Speaker
Oh my gosh. Let's see. So I actually have a question. Do you know the question? So in the spirit of new year, cause you know, it's still January, right? We've been talking about like fitness a little bit on the podcast and we keep mentioning how it's like easy for a lot of people. I feel like especially women to feel nervous when starting like a fitness journey. So would you agree with that? And what's your experience with that?
00:13:20
Speaker
Yeah, so personally like I said, I didn't go to, like I've been to a couple gyms but I never started going to a gym until I started working at one, and it's kind of required, not required, but it's suggested that I work out there. And I was nervous but obviously like I'm a personal trainer and I could pick up things really quick, but every day I meet women who are nervous to come into the gym and it's really my job to make sure that they feel comfortable
00:13:46
Speaker
coming and showing them everything and making sure that there's no surprises um so i think it's it's very normal to be nervous coming into it and it all just stems from not knowing what to expect or not knowing feeling like you don't know what you're doing even if you do know what you're doing and you're going to a new gym or you move um so like even if you know exactly what you're doing there's just
00:14:10
Speaker
being not knowing. So um I think that's when it's important to either like go with someone that does go to that gym or reach out to staff or a trainer and just you know get to know your surroundings. But yeah I had more I think you're gonna ask the question but I'll let you ask more questions.
00:14:28
Speaker
I have so many answers. All your questions are awesome. I have so many things to say. Oh, that's perfect. You can always just pretend we're not here and keep going because I'm loving everything you're saying. I love my little personal trainer soapbox. I'll be up here all the time. Good. I wanted to talk to you. Yeah, that's what I wanted to talk to.
00:14:47
Speaker
We knew you had good things to say. Ayla, do you want to ask another question or do you want me to? Sure. Yeah. And I can attest to that so much for anyone listening who gets that, who's like, I don't even know how things work. 100%. That was a huge source. And what you said too, even about, even if you know what you're doing, but you move gyms, that can be so scary. I think that's such an underrated comment. It's so normal. And that's helpful to know it's normal for staff to be asked, hey, can you just show me the ropes? They're not going to be like, what?
00:15:17
Speaker
I definitely could wait, man. I would have never actually thought to do that. I would never have thought, because I've only been to a couple of gyms, because I'm actually the one with people who's very nervous to do that. I've never thought to ask staff to show me. I would never have thought of that. I would never have said that. That's so nice.
00:15:33
Speaker
Like I said, I'd never been in a gym, so when we opened, I had to know how to use all this equipment, and I was like, I've never seen these things before in my life. I was walking up to guys that looked muscular, and I was like, can you show me how to adjust this? I have no idea what I'm doing. And everyone was super friendly. Even the most jacked guy in the gym is probably a super nice dude, and can show you how to adjust something. So don't be scared to ask people or staff, because the staff, that's literally what I'm there for.
00:16:02
Speaker
I would think most people feel that way, so that's why you work at a gym, is to help people. That's perfect. That's excellent. You already kind of answered this, but just in case you had another point with it, my next question after that was, yeah, why do you think there is such a common insecurity that comes with starting in the gym? So you already kind of said like maybe lack of knowing and yeah, was there anything else on top of that?
00:16:25
Speaker
Yeah, I think a lot of people, what most people will say to me is like, oh, everyone's gonna watch me or like when we do our personal training class, we're in the middle of the gym doing it. Just know that most people are not paying attention to what you're doing. Even me when I'm working, everyone comes up and asks me like, oh, did you see this exercise I was doing? I was like, dude, I was not paying attention to what you're doing. I'm working.
Finding Motivation Beyond Appearance
00:16:48
Speaker
And it's the same way when people are in their own little world and they're working out, they're not really watching you.
00:16:53
Speaker
And if they are watching you, it's because you're either doing something kind of cool and they want to know what you're doing, or they're trying to figure out what they want to do. So it's never, or they're spacing out. It's spaced out all the time in the gym. I relate to all three. I have caught so many people's eyes, direct eye contact, and I'm like, I swear, I'm not being creepy. I just like picked a place to space out and you were right there. I know, I know. Just you were in my line of sight. Or like when you look at people in the mirror and you're like, oh gosh, I'm so sorry.
00:17:22
Speaker
But that is so funny. Yeah, that makes a lot of sense. And I think it's always good to just hear those reminders that like, you know, people are probably not paying attention to you. Yeah. And kind of with that, I think that you probably have a lot to say about this, too. Do you have any advice for somebody walking into the gym for the first time who might be feeling these insecurities and feeling nervous, like just basically to the person who feels like they're being watched and who's scared to ask where to start all of that?
00:17:51
Speaker
Yeah, for sure. So if you are willing to talk, so if you sign up at a gym, chances are you're going to talk to staff. So you can make a connection with them and just ask them like, hey, is there anyone who can show me something? Or if I have questions, who can I ask? And they'll usually point you to a personal trainer or they can show you.
00:18:09
Speaker
and if you are not like if you really do not want to talk to anyone if you're like nope not going to do that um i would just say go prepared like find a workout program whether it's the best workout program in the world or not it doesn't really matter just something that you can follow so you know like okay i'm gonna go in the gym i'm gonna walk on the treadmill for five minutes i'm gonna go
00:18:30
Speaker
Do the shoulder press machine and then I'm gonna do the leg press machine and then maybe I'll try this. Just have a plan written out so that you know exactly what to expect and what you're gonna do so you're not stressed out. And then also take advantage of anything your gym has to offer for free if it's a fitness consultation which is what I do.
00:18:46
Speaker
Do that. If it's a class that you can join for free, do that. It doesn't have to be something you do forever. If there's something free at the gym, try it out. Just because that's going to get you in there and it's going to get you trying something new. And then you're going to be more familiar with where things are. Because if you do a class, you're going to learn where the mats are and where the dumbbells are. And then you'll be more comfortable going in the next time by yourself. So that's my advice. That's awesome. I like that. That's spectacular.
00:19:12
Speaker
That's okay. When I was first getting started in the gym, like I said, I had my husband help me out. I think what got me was like the different attachments for say like cable machines
Consistency and Realistic Goals
00:19:22
Speaker
or something. So I did tons of YouTube research and every single channel, I watched like five or six channels and all of them were like, oh yeah, these attachments work like this. They'll just be around the gym. And I was like, where? I was like, tell me where, like please. And I walked in and they were just around, you know? They really are. They just lay around everywhere.
00:19:41
Speaker
Yeah, just like overthinking it, not being nervous. It really will be. Yeah. And backing up to what you said, Emily, I told Beth this the other day about the gym was like, I was super nervous towards like men in the gym in the beginning. And it could be a whole conversation. But I think a lot of the industry sometimes
00:19:59
Speaker
the industry can tell you to be afraid of them as a woman, to be like, focus, do your own thing. So I thought that was the biggest worry was like, they were gonna tell me I was doing things wrong, they were gonna stare at me, they were gonna whatever. And granted, there's always outliers. You could probably go up to the most muscular, maybe scariest looking guy in there and be like, Hey, can you show me how to use this? And he'll be like, Oh, yeah, for sure. Like good luck on your journey. And it's so
00:20:26
Speaker
It's yeah and it's so nice and it's so cool hearing literally everything you've said so far is 100% what Beth and I've talked about before of what we feel of like when we walked into the gym for the first time like people staring I don't know where things are or I don't know this like you're just hitting the nail on the head 100% and yeah.
00:20:45
Speaker
That helps a ton because I know it's not just Beth and I feeling that and probably not just you feeling that when it all starts. So yeah I'm just loving it so far. Yeah I can say everyone because I let I sign up so many people for the gym and everyone that comes in is like that's their first thing they get a tour. I like make sure to show them where everything's at so they know where things are and where so they can be confident in what they're doing but even if you know like exactly what you're gonna do it's still gonna be scary to go in and try something.
00:21:15
Speaker
So you just have to give it time. You know, that anxiety is still going to be there even if everything is the perfect environment.
Importance of Daily Movement and Nutrition
00:21:22
Speaker
You just have to keep trying and then it'll become your home basically. So your second home. But you have to give it time too. You can't just go once and then be like, that was terrifying.
00:21:35
Speaker
Right. That's a good time. We have to meet people, too. At Keep Trying. Yeah. That's such a lesson. Yeah. Yeah. And people like to chat if you let them. So if you want to chat with someone, just talk to them in the gym and they'll keep going. Just talk about fitness. It's true. It's really true. You just ask them what they're doing and they will tell you all about it. It's true. For Sonora, too. I know. Only open up that can of worms if you really want to.
00:22:04
Speaker
You'll make friends really easily. I'll go ahead and ask you another one. Let's see. I guess other than your job, because like you said, or so you're full time doing like gym management, you'd say like Monday to Friday ish.
00:22:21
Speaker
So other than your job, what would you say actually gets you into the gym every day for yourself? What gets you out of your house? What gets you excited to go even when you don't have the motivation? And I know you said you just grown to love it now, but I'm sure there's days. Well, maybe not.
00:22:39
Speaker
I am not motivated at all, especially these days in January when it's cold. Not motivated. I mean, there's a lot of reasons. I think like most women I started my journey, like I
00:22:54
Speaker
I want to look a certain way. I want to be a certain weight. I want to like my body. And so that was my motivation to start with. It was more of like a punishment than really something that I wanted to do. Um, then yeah, which I'm sure most people can relate to. Um, I did start enjoying it, but by having the education in my background and just some fun facts, um, only
00:23:19
Speaker
Half the people in the US meet the requirements for cardio, and less than half meet requirements for resistance training. So we live in a world that is not healthy. Obviously, obesity is a huge issue, and especially in women, we have bone mineral density issues that can really only be solved by resistance training. And it's just a huge health problem that
00:23:46
Speaker
You know, if you're not working out, you're not solving those issues. Exercise really is medicine and can solve a lot of problems that people have that they don't know. I had high blood pressure when I was 23 and was like, there's something wrong. And I fixed it by working out and by my diet. But if I would have just caved and been like, yeah, give me the blood pressure medicine, then that would have been a whole different story. So big motivation obviously is for health now.
00:24:12
Speaker
And it is fun. I love lifting heavy things. It makes me feel like I'm a powerful, independent woman. Heck yeah. Yeah, we go. But the big reason now is health. And I like my body. It makes me confident. And then when I'm not motivated, I just try to remember that it's just a feeling at that moment. And I have to be disciplined. And I have to do what I know is right. So it's part of my life now. So can't really go back on it.
00:24:40
Speaker
Good. Yeah. Amazing. Oh, you're speaking our language. You like lighting up during that. I'm like, so motivated. I love that. And I love what you said about like, yeah, you can either sometimes there's these health problems, you don't know where they're from. And then it's like, okay, I can either go kind of like give up and take the medication medication or have that like willpower to go and like work out and figure it out. And that's there. That's so cool. I love that.
00:25:05
Speaker
Um, and actually I kind of forgot to ask you this a few seconds ago. I'm so sorry, but just kind of like rounding out what we were talking about a couple of minutes ago, like what advice would you have for somebody who's starting their fitness journey and is starting to feel discouragement setting in, especially this time of year. Um, with the new year's resolutions, we have people starting to maybe go into feeling like, uh, they're giving up.
00:25:28
Speaker
Yeah, okay. I think, well, first of all, if you go into something with like an all or nothing mindset, you're kind of setting yourself up to fail. So if you're like, I am going to lose 60 pounds in the next two months, and if I don't, I'm never doing this again. So I think having realistic goals to start off with is going to be the best way to set yourself up to succeed, because realistically, there are like goals that you can meet
00:25:57
Speaker
that are realistic and there's ones that aren't so if your goal is to lose 20 pounds in one month that's not really realistic you're looking more about like five if everything is going according to plan and so set yourself up with goals that are realistic and if you don't know what that would be you can always talk to someone like a personal trainer or you know gym staff or look it up
00:26:19
Speaker
But if you've already lost the motivation, I would say just find what your motivation is outside of looking a certain way too because I feel like a lot of times if your motivation is just based on looks, you're going to feel discouraged because some days we love our bodies, some days we hate them, you look in the mirror and sometimes it looks better than you think it does, other times it doesn't.
00:26:44
Speaker
I think if you find motivation outside of physical, you're going to have a lot easier time going. Like if it's so you can go hike longer or so you can play with your kids or so you can pick up your dog. So you just have to find what you want out of life and so you can keep doing it. So if you want to be able to hike until you're 60, you better start lifting some weights now and find what your motivation is outside of how you look.
00:27:11
Speaker
Oh, that makes a lot of sense. That was straight fire. That's so good. Thank you. I'm talking about this stuff all day, all the time. It's true. You're like, I'm ready. Thank you. I love that. Especially the comment, like, yeah, what's your motivation outside of appearance? Because also,
00:27:30
Speaker
Uh, I read that one statistic somewhere of like how long it takes for you to notice your own change versus other people. And oftentimes a lot of people notice changing you before you notice it. And I think for women, especially, uh, I'm learning a lot more this year about even just cycles and how that affects our body, like leading up to your period, you're going to like, you blow all these different things. Like I catch myself in the mirror on the wrong day. I'm like, Oh my gosh, what is this? And then a week later I'm like, I.
00:28:01
Speaker
I like maybe not that confident but you know like there's so much change in just women's bodies specifically all the time and in our mind too of like how like some of these your confidence may change so much you look in the mirror and you're like oh you know like I still have some goals to maintain but but it's gonna be okay and two days you might be like I'm a failure and it's
Starting a Fitness Journey
00:28:22
Speaker
just like oh yeah I love
00:28:25
Speaker
what you said like it just reminds me of that talking about like women and their fitness view it's it's not always linear at least doesn't feel like that yeah and there's obviously like nothing wrong with having physique goals i think sometimes like that can be really demonized too like if you want to look a certain way that's okay but just like be realistic about it and be healthy about it and um don't be too hard on yourself because it takes time it takes years like
00:28:51
Speaker
I have been working out for three years and I still have things that I want to change and do. So it takes time and give yourself grace. You're only human. If you can't make it to the gym five days a week, that's okay. If you can make it in just two days a week, that's a win. That's what I said. Don't have an all or nothing mindset. If you're like, I'm going to the gym seven days a week and that doesn't happen, then you're not a failure. You're just a person who has a life. Yeah, it happens a lot in the gym.
00:29:21
Speaker
Yeah, that's so good. Yeah, I like that. Would you say when it comes to getting started then, would you say mentally, like what do you think works better with people? Do you think it's better for people to start their fitness journey, perhaps like at a milestone, such as January 1, or the first of a new month, or even for like beginning of the week on Monday? Or is it like get up go time whenever they set the goal? Like what do you think works better for people?
00:29:46
Speaker
I mean I don't know like generally what works better for everyone. I would say start like if you want to start something you don't have to wait until Monday you don't have to wait until the beginning of the month. I started in January but that was more of just a coincidence um and then I stuck with it but if you have a weird schedule like if you say your day off is Monday like Sunday Monday and you don't want to start working out on a Monday and you want to work out during your
00:30:11
Speaker
work week like start on tuesday or start on like wednesday or if you work i have a lot of people because the gym i work at is 24 seven so i have people that come in after they get off work at like 10 pm because that's what works for them but once again just set something realistic if you are not a monday person maybe don't plan your workouts for mondays like if work just sucks every monday you know it's gonna suck and the last thing you want to do is go to the gym
00:30:37
Speaker
maybe have your workouts, start on Tuesday and Thursday and Saturday. Like, plan around what's gonna work best for you, because if you think that, like, the only days I can work out are Monday through Friday, that's it. Chances are, if it doesn't work with your schedule, it's just not gonna work. So...
00:30:53
Speaker
Get up, start if you want to start. And then I think it is easy for people to start January though, because it's new year, new year. But if you fall off the wagon and you want to start in March, start in March, but just make sure you're consistent. That makes a lot of sense. Yeah, that's good. You got to pick what's going to work for you.
00:31:14
Speaker
Yeah, I think so. That's awesome. That sounds good. So how would you recommend or is there anything you'd recommend that somebody pairs with like when they're starting the gym? This is kind of random. I want to see if I can phrase this right. Like if somebody's starting a gym or a fitness journey, is there something else they can do in their life that either helps prep for it or maybe goes with it that kind of helps keep the motivation going? I don't know. Like maybe this is like changing how they eat or I don't know. Like is there anything you can think of that might help with all of that together?
00:31:44
Speaker
Or maybe that's just, I don't know. No, no, that's a good question. Well, because nutrition, since you mentioned it, is obviously a huge part of being healthy and taking care of yourself. And I mean, we could do a whole podcast on just nutrition, like there's so much to talk about with that too. Oh, you're already welcome back. You're already invited back for part two. I know, you know a lot about nutrition, Beth, and like with your own journey, and it's been a big part of your life.
00:32:10
Speaker
but pairing that with fitness like if you are going to be lifting weights and going to the gym you have to feed your body right if you're feeding it trash nothing's gonna happen like you're you are gonna get stronger you're going to be working out which is great I would rather someone work out and still eat like trash than do nothing but if you want to see results and if you want your body to work its best you have to make sure you're giving it enough protein you have to make sure you're getting enough fruits and vegetables and fiber
00:32:38
Speaker
and then drinking enough water. So that's a big one. People will often pair like hydration and fitness together. So it's really important to get hydration because you're sweating more, you're doing more activities. And then also a little fun tip outside of the gym because you're only in the gym for like maybe an hour or two.
00:32:57
Speaker
Some of the biggest improvements you can make outside of the gym is just moving more. So like walking more, those, you know, the old parking far away or taking the stairs instead of the elevator, like all those things are still true. Like you need to just move more because most of the time we're sitting.
00:33:15
Speaker
and sitting is not good for you. So you want to make sure that you're just moving more. So if you are like, I'm making a commitment to go to the gym, you better be making a commitment to walk on your 10 minute breaks and to walk on your lunch break and to park far away from your grocery store.
00:33:30
Speaker
Oh my gosh, the last one. I'm dead. My mom always parks so far away when I was growing up. She was like, I'm talking, you go to a big Walmart parking lot. It's full, right? She would find the part that wasn't full. It was that far away. I was walking for miles and I never understood why.
00:33:46
Speaker
So as an adult, I got into the habit of like, I'll sit in the car for 10 minutes, I'll circle until I find these spot next to this. And so I'm just as you said that I was like, Oh, no, like, I can't do that. I need to walk some of the only exercise I get. So I'm like, Emily. All right. All right, mom.
00:34:06
Speaker
I know. And no one likes to hear that,
Adapting to Weather and Life Changes
00:34:09
Speaker
though. They're like, I have to stand. Or people who are really busy with work. I know you guys are on your computers a lot with both of your jobs. It's really hard to pry yourself away from the computer. But set timers of when to stand so you can move around. Go for a walk outside. Beth, you look so more beautiful. I know, Ayla. Attacked. Negative degrees outside. Tell her how cold it was. Tell her how cold it is there, Ayla.
00:34:34
Speaker
Oh, so I went and picked Chris and I up some dinner before we hopped on this call. And with wind, it was minus 40 degrees Celsius. Oh my gosh. I almost died. Which is the same as minus 40 degrees Fahrenheit. Yeah. It was so cold. Yeah. So that's one thing.
00:34:50
Speaker
that Chris and I talk about all the time with our fitness like we got a lot better about it last year and it was super great but there is this thing of a good four to five months out of the year like outside walk is pretty pretty much impossible we calculated if it's minus 20 and warmer that's enough to where we can bundle up and still walk it sounds dramatic but that's probably like no no no one no one come after me on the conversions but it's probably like 11 12 Fahrenheit is about where we'll
00:35:18
Speaker
I've been to Canada in the winter. I get it. Oh, right. Oh my gosh, guys, I forgot to mention, and my husband's also Canadian. So, little thing in common there. So yeah, you get it. honorary Canadian over here. Canadian American wives unite. I know. I know, right? Yeah, it's been 28 here, Fahrenheit. And like, I've been complaining a lot. And then I'm like, okay, but everyone in Canada is, yeah, they're way stronger than me.
00:35:48
Speaker
but it did it did wake something up inside of me like this time last year i was working from home full time and yeah it was just i could not be bothered my gym habits were less good at the time like i was just going through this super in-home most of the time period of a couple months and i remember one day i think i
00:36:06
Speaker
it i think it was somatic like i think my it was like psychosomatic like my brain was doing it to me but i felt myself like wither away and i was like i need to figure this out like in our apartment complex had a gym i was like even if i go there and just walk like i can't
00:36:23
Speaker
be sitting constantly because I would eat my lunch at my desk, wake up, go to my desk, like the most walking was making my bed in the morning. And it only took a few weeks before I was like this, like, because I grew up a pretty active person. So I was like, there's no, there's no way. And I think I saw like,
00:36:39
Speaker
fear monger anybody but i think i saw this chart once and it was it was a scan of the leg muscles of like an olympic runner and his muscle density and then the muscle density of like the average man at 25 and they were about the same then fast forward to when they're both 60 years old the olympic runner's leg looked the same same muscle density and the average man it was like gone and that has never left my brain
00:37:05
Speaker
Whenever I miss the gym, I'm like no other identity when I'm 60. Again, not to freak yourself out, but I think that was what I needed to be like, hey, even if it is going to your apartment complex gym, even if it's not as good as your commercial gym, you still have to move. Oh my gosh, Beth, I'm sorry. I'm okay. I'm so traumatized right now, but I don't even want to look at those images. Keep going. It's fine. Keep making your point. I won't give you any statistics. I'll keep those to myself.
00:37:32
Speaker
No, it's okay. It's like I knew what you were, like I know them technically, but oh my gosh, when you just, I did not know that like 60 years old, the Olympians like, it's like the practically the same. And then of course I knew, oh my gosh, no, I can't. That's crazy. Oh, that's such good motivation. But yeah, it's kind of scary.
00:37:52
Speaker
Well, it's scary. Most people, their bone density is pretty much done developing at 30. You can obviously improve it afterwards, but right now we're in our peak time of growing our bone mineral density, and it's just so important to make sure that we're combating that before it becomes an issue, because I want to be able to
00:38:14
Speaker
do things when I'm 60 and like move around and still lift weights. So it's just it's scary sometimes. Like our bodies don't last
Long-term Health Benefits of Fitness
00:38:23
Speaker
forever. I know. Well, that's so good to know. Like right now, I think I always get stuck in thinking like, Oh, I'm so young and like, yeah, we are young, but also like, knowing that it's like stops at 30. Like I'm 26. That means that's four years like that. Yeah, I know.
00:38:40
Speaker
That's motivation right there to me, just like when you were saying, find other motivations that aren't just about your looks. When I was younger, people would say, oh, it's for your future health. I'm like, what future health? I don't care. I have so long. Who cares? Future health. I'll do that later. But now it's future, four years? How fast the four years just went by? Okay. All right. That's soon. Okay.
00:39:02
Speaker
But it is. You know, it is. It keeps you young. Exercise keeps you young. Like that's why I see people in the gym and they're like in their 80s and they're like just spry. And I'm like, man, that's how I want to be when I'm 80. And like they're jumping around and they're just so happy and they're like with it. So it's exercise is really good for your brain too. Like the neuro pathways you create in your brain by exercising. It's crazy. So
00:39:29
Speaker
Yeah, very scientific stuff, very important for your body.
The Challenge of Consistency
00:39:33
Speaker
Lots of you won't fail to find motivation for going if you just think about it for a minute. You just scare yourself. I know. You know what you're supposed to be eating. You know what you're supposed to be doing. It's just no one does it. Everyone knows that they should work out and they should eat healthy, but it's the doing it part. That's the hard part. So true.
00:39:55
Speaker
Well, it's true. And I actually, something else that kind of got me a few months ago
00:40:01
Speaker
I don't know if either of you have watched, but have either of you seen videos from his name's David Goggins? He probably appeals far more to a male audience, but he popped up in my For You page about a year or so ago, and he's basically just known as the toughest guy alive. He was a Navy SEAL. He did Navy SEAL training. Navy SEALs are known for going through their hell week, which is the final bit of their training, and he did it five times.
00:40:27
Speaker
or something because he kept failing and going through it and he's got an insane story that's filled with so many things but part of his story was being severely overweight and like lazy in his own words as far as like just gaming not really aspiring to anything all these things and then finally like through other events in his life something just snapped and he was like you know what no i'm done being this way hit the gym lost all this weight and now his routine's crazy now he's like i wake up and i run 12 miles and do you know why i do it it's because i hate running
00:40:55
Speaker
and it's like whoa and he says he's like I hate exercise like I hate doing all this stuff but I know like I have to and it's like getting past yourself and me I'm I also hate running and I'm not there yet. My cardio is an incline walk forever. Hey that's good. That's a good place to be.
00:41:17
Speaker
Walking is good for you I heard so yeah walking is amazing for you that's why I said just move more like if you're going to gym just to lift weights you better be walking outside the gym because you know or dancing like you said it's cold outside they have dance walking workout videos and those are my favorite because you're like stepping in place and it counts the steps for you but you're like dancing and walking I freaking love those I love it
00:41:43
Speaker
So that's what I did because in Monterey, like obviously, yes, it was beautiful outside, but it was also really cold and I didn't want to go alone. So I was like, I will walk in my living room a mile and a half every day. So that's what I did. Yeah. So you can walk in your living room. I love it. Oh my gosh, that's perfect.
00:41:59
Speaker
just like that mindset did really well for me of yeah I hate doing it but so what and I know that that mindset might not work for everybody and I still kind of use it in the gym these days too like when it comes down to the actual reps and what I'm doing I I'll happily do four reps and then like walk away but it's videos like that
00:42:19
Speaker
started this little voice inside of me but that was like no you're gonna keep going because it doesn't matter you don't like it and like just I don't know if that resonates with other people but that mindset did very well for me like I think some people probably more like you Emily just started like once you got the knowledge about it it was easy to make that transition but also just there some days it is the power of discipline and understanding like I don't want to be here I don't want to be doing this but oh yeah
00:42:43
Speaker
XYZ, like here's why, so I will keep on going.
Balanced Approach to Fitness
00:42:47
Speaker
And I love the beginning part of your story too, how you bought adjustable dumbbells. I'd love to get a set like that so much for my own home, for the days that actually getting there isn't working out. Beth, I think you should totally do the same and we'll... Probably. I know you guys aren't going to use the video, but I have them right here. Oh, those look so cool. Yeah, they just adjust like that. No way.
00:43:15
Speaker
They're like one set, but you adjust them. And they're really cool. So like I said, most of my fitness journey happened with these bad boys. Love it. Good. Letting people know that you can do that. That's awesome.
00:43:28
Speaker
I was just gonna agree with you, Ayla, about being disciplined and making yourself do it because you asked what my motivation was, and like I said, sometimes not motivated. Sometimes you just have to be like, we're going. There's no ifs, ands, or buts about it. We're going to work out today because we made this commitment, even if I hate it.
00:43:53
Speaker
So that's like, I don't love the gym all the time. I don't think anyone does, but once you've like, once you're done though, you're like, man, that was awesome. I'm so glad I did it. So, or you're like, I'm so glad I pushed out those extra four reps and now I feel like a beast. So you got to make yourself do it.
00:44:12
Speaker
It's not all or nothing like a beauty. Yeah, exactly. If you don't do a workout, your world's not over, but if you miss it, you better get back in the gym the next day. Don't beat yourself up, just go back. But I agree, sometimes you have to force yourself to do something that you don't want to do. Running is one of those things for me.
00:44:33
Speaker
Right. I do not like running either. I don't understand people who do. Or who like run in the rain or when it's cold outside.
00:44:44
Speaker
I don't you'll be surprised I just mentioned how it's like in the very severe negative temperatures always always there's still at least one person on their bike or running and I'm like could not be me yeah what I don't understand why they don't have a heart attack like in that I know that's scary but okay I mean teach their own yeah
00:45:09
Speaker
Beth, do you have any other questions? I don't, I don't think I do. Do I? We have like one secret last one, but I have one. It's kind of, it's off the list, but like just to kind of round, round everything out. Emily, do you have any, anything else to say? Like to the listener, to the audience who, yeah, like for this episode, we're kind of talking to the people who have maybe thought about fitness, but aren't sure if you could say one thing basically to,
00:45:34
Speaker
It doesn't have to be the gym, but just any last bit of motivation for people with starting fitness, if it's at home, whatever. What's one thing that you'd love to say to just help encourage people to get their journey started, basically, if that's where they're at?
00:45:51
Speaker
Yeah, just start. Just start something and stick with it. Consistency is key for any goal on anything. It's like learning a new language or learning a new skill. Working out is not something that comes naturally to everyone. So you just have to start and be consistent.
00:46:12
Speaker
with just like with anything else. It's not something that you're just going to be good at the first time you do it. So you just have to keep doing it and keep showing up for yourself and taking care of your body. So just start. Perfect. I like that. That's good. Do you have, it's okay if you don't, but do you have any socials or website or anything like that that you want to, we'd like to allow a little plug of yourself, little self
00:46:37
Speaker
plug if there's anywhere if you have if you're posting a journey for people to follow or anything like that all good if not but basically if there's anywhere people can follow you and keep learning from you
00:46:48
Speaker
Yeah. Well, I do have a personal training Instagram. I do not post on there very often, but there's a couple posts on there. I don't know. Do you want me to say that? Yeah, sure. Yeah, sure. Okay. So my Instagram is em, so E-M, funk, F-U-N-K, fit.
00:47:07
Speaker
and then that's my Instagram and then also the gym so anytime Finn is Sonora if anyone from Sonora is listening they can stop by there or follow the Instagram for that anytime Finn is there just look it up I'm there if anyone wants to find me I'm there all the time if you're nervous about the gym if you're in Sonora and you're nervous about the gym go find Emily she's the nicest soul I obviously was talking about the gym and working out so
00:47:34
Speaker
Just come find me. We'll figure it out. Well, if you're nervous, I'll be your gym buddy. We'll make it work. I'm jealous. What? I'm jealous of that. I want to, yeah, I need you as a gym buddy too. We all three. That would be fun.
00:47:48
Speaker
That would be pretty unstoppable, I think. Oh, yeah. I think it'd be a real good time, too. Lots of laughs. Who knows how much we'd get done, actually, because we'd probably all be laughing. That's true. I know. In between laughs. Lift some weights. In between laughs, it works. Yeah. Exactly. Thank you, Emily. Yeah. You're amazing. Thank you so much for your time. Thanks for having me. This was so fun. I couldn't think of anything more perfect to end it off. I think that was amazing. Yay!
00:48:18
Speaker
Perfect.