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#131 - Karen's Down 70 Pounds & Counting!
24 Plays9 days ago
In this episode, I sit down with my former client Karen who’s lost 70 pounds and completely changed her life.
Karen was overweight most of her life before deciding enough was enough. She made the leap, built consistency, and turned things around while juggling grad school and working overnight shifts.
We dive into:
- What finally motivated her to start
- The physical and mental changes that came with the journey
- How she stayed consistent through tough schedules and long nights
- The mindset shifts that helped her keep the weight off
If you’ve ever felt like life is too busy or the odds are stacked against you, this story will prove what’s possible when you commit and take ownership.
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Transcript
Introduction of Karen's Journey
00:00:03
Speaker
Welcome back to the Fit-ish Project with your host Lathan Bass, as always, where we make fitness and health simple for regular people like you and I. Super excited for this podcast episode because I have a guest this week.
00:00:17
Speaker
I think this is my fourth guest that I've had on the podcast.
Exploring Mental Transformation
00:00:20
Speaker
And this is a client, Karen, who I got to work with. We've known each other for a little over a year now. And she came to me with some weight loss goals as most people do and has absolutely crushed it. She's lost over 70 pounds.
00:00:34
Speaker
but I'm more interested in getting into the mental side of things because her confidence and just the way that she has approached this whole thing has been incredible.
Societal Pressures and Weight Struggle
00:00:41
Speaker
so I'm really excited to get into this, give you a little insight, and hopefully you guys can take a nugget or two away from this.
00:00:47
Speaker
I wanted to start with this and just getting into a little bit about your background. so Leading up to before you met me, where were you at just in terms of like weight loss? Was this something that you had been trying to do on your own for a while? Was this something that you struggled with like childhood? like Where were you at with this whole situation?
00:01:04
Speaker
I feel like I've always, well, first, thanks for having me on, but feel like I've always ah struggled with my weight. I've always been like, cause I'm, I'm not like super tall, but I'm 5'11".
00:01:17
Speaker
I feel like for a female, that's and not short. So I've always stood out on that aspect. And then I feel like my size as well, all throughout elementary school, I've always been a bigger girl and It's always something that I was like, oh, in the future, I'll get to it.
Motivation Triggered by Career
00:01:33
Speaker
um As a kid, I didn't really feel that much pressure. But like when I'm in high school, I felt a lot of pressure, like from societal norms. um But I never and i I did do some sports in high school, but I never really tuned in to how important it is to not even like being like physically physically.
00:01:53
Speaker
for people to look at you and say, oh, you're attractive. I didn't really understand the health impacts being overweight or obese can do to you. And I feel like um when I was an undergrad, I even I got to the biggest weight that I've been.
00:02:08
Speaker
and then even then i was like, oh, I have to do something about it. But I never did. So then gra and grad school, because I was in school to help people, and I feel like it really opened my eyes to the health impacts that being overweight or obese can can do to you. And I also didn't want to be a healthcare provider that was a hypocrite to my patients. I wanted to give advice at an annual exam and be like, hey, you should be doing healthy heart activities or whatever, eating healthier.
00:02:42
Speaker
um every day and then I don't want to be that provider that's like but I'm not doing it but you should yeah so um that I feel like that was my biggest thing that pushed me to to completely change my lifestyle and then i think I was I don't know I was just scrolling on Instagram I was just I did type in like trainer or something and then I think I followed your page and I followed a couple people's page um but I never reached out because was like I don't know I don't know because it's expensive blah blah blah I don't know um and I was in college so i was like I can't afford this but like I need it but I don't know maybe I could just train myself and get started on my own even though I've tried that in the past and it's not worked but then like luckily you you you messaged me and we're like hey I i saw you followed my page um what what are your goals blah blah and I feel like that's
00:03:34
Speaker
Even then when you messaged me, I feel like I was still hesitant because I was like, damn, that's a lot of
Investing in Fitness for Growth
00:03:40
Speaker
money. But then I think it's a lot of money to invest in yourself.
00:03:45
Speaker
But I feel like if if you know your worth, which at the time I didn't, and I still thought it was a lot of money, but like now I understand that I am important and i I was worth that much money to invest in myself because that has completely changed my life. So yeah, yeah I think it was just taking that risk and just going for it.
00:04:04
Speaker
No, I love the point that you make about um just being ah an example, like being in healthcare care and wanting to not be that hypocrite, because that's something that I've really, really leaned on as part of my motivation.
00:04:15
Speaker
Obviously, you want to do it for yourself. You want to have that self love, you want to come at this with a view of like, I want to really get healthy. But for a lot of people, that's not enough to get them going. I was just recently having a conversation with somebody about this. And your health not only affects you, but it affects everybody around you. And if you're this healthcare professional with like, in my case, I was going to be a PE teacher and I don't want to be an overweight PE teacher telling people to like, you know, work out and do these things and all this stuff. they're like, what are you talking about? Like, I'm not doing that. Like you don't do that stuff. And so like, I feel that a hundred percent because that is a super strong motivator, like doing it for your profession or doing it for your kids or doing it for your family or friends or just being able to be a better person, I think is such a huge thing.
00:04:57
Speaker
And then the other thing that you mentioned too, which is like taking that leap and wanting to invest
Impact of Weight Loss on Life and Work
00:05:01
Speaker
in yourself. I love that you said investment because a lot of people will look at, you know, training or they'll look at something like fitness or whatever the case may be, just as far as like putting out money for those things. and they'll be like, I can't afford those things. But it's like, I try to reader reiterate to people like investing in yourself is the best investment that you can make because it's going to affect literally every single facet of your life. I'm sure you can attest to that now.
00:05:24
Speaker
Just were like how much losing weight has affected you at work, with your friends, with your relationships, with your family. Like it shows up in every single part of your life because you carry yourself in a completely different way.
00:05:34
Speaker
You feel better. You look better. And so it's like it's one of these things. It's this foundational thing where it's not just about the aesthetics. It's not just about looking better, but it has such a huge role in every part of your life.
00:05:47
Speaker
Yeah, I completely agree with that. It's really, it's just so worth it. I don't even know how to put it into words, but I, it's completely changed my life. Like investing in with you at the beginning, if I wouldn't have done that, I honestly don't know where I would be right now, but like, I mean, I mean, probably be in the same place that I am, but just like 70 pounds ah more overweight, but yeah.
00:06:14
Speaker
it really it really has. yeah Gosh, the the impact it's had on my social life, on my work confidence. Because as a new healthcare provider, i do feel like losing weight, even though I guess it's not directly related, I do feel like it's helped my confidence in everything that I do, like education-wise, working with staff, talking to other doctors and midwives, and just...
00:06:40
Speaker
I don't know, just the social, i think the social part is a big thing and it's helped my social skills so much. Yeah. Well, think one thing people will hear like, oh, lose weight, it makes you more confident. And they only think about the physical part of like, I look better.
00:06:54
Speaker
But more than that, it's like the things that you have to do to lose weight, like you have to be more disciplined with your diet, you have to go to the gym, and you get strong, and you learn these new skills. And like, you're in the gym pushing this weight and doing things that you don't always want to do. And not only just like looking better, but doing those things that you have to do in order to lose that weight.
00:07:14
Speaker
plays a huge role in like developing that confidence. Because when you walk into a room and like, or when you go into a workday and like, it's tough, you're like, Oh, like I do tough stuff all the time. This is not a big deal. Like I can handle this. Like I've done these other things. Like I go to the gym and I push myself when I'm super tired and I don't want to, I'm disciplined with my diet.
00:07:31
Speaker
If I can do all these things on a daily basis, like I can handle anything else that life throws at me. Honestly, I never even like note the way you put it into words right there was like perfect because I never really directly correlated that but it's true it's it's like I am so disciplined with my diet and in the gym and then at work I'm like a workhorse like I don't I'm not a complainer like i I do what I have to and I'll do more if I have to um so but then again I'm like thinking and I'm like How did I become that? But it does I feel like, yes, it it probably is because I do go hard in every aspect of my life.
00:08:09
Speaker
So why would it not translate into my work life if these things are becoming who I am?
Applying Life Skills to Fitness
00:08:15
Speaker
Yeah, absolutely. and that was something that I know we had a couple conversations about that because I know confidence was something just with like in the gym that you had struggled with just not being super confident in the gym. But I was like, you're going to grad school and you're killing it. You do great on all these tests. You study like crazy. I'm like, you have the worth ethic. You have the smarts. like you have the ability to do all these things. Now we just need to translate it to fitness.
00:08:36
Speaker
And now that you've like been in it and you've been able to do it and see some results, it's like, oh, yeah, I am like capable of doing all these things, which I think a lot of people, if they could take that mindset and be like, I'm good in this one area of my life. How do I relate that to fitness now? Like everybody has at least one area in their life where they just crush it.
00:08:52
Speaker
They're really good at relationships. So they're really good listener or they're really good at work or they're really good in their family life. They're great dad or mom or whatever. And like, how can you take those same skills that you have and apply that to fitness? Because once you can do that, once you can actually see some results and see some positive benefits, I think that's where you really start to get hooked onto things.
00:09:11
Speaker
Yeah, I feel like that's where that locked in mindset comes into for sure. When you understand like that you can that you absolutely can do it. Because it's so easy to just make a plan and say I will do that. But then like actually going through it. That's the hard part.
00:09:27
Speaker
Sometimes you just got to force yourself because that happened to me at the beginning. I had I would have to just I didn't want to but I would have to just force myself to to eat to eat better or go to the gym like It almost felt like I was torturing myself, but like, it was worth it because i feel like i got to a point where i was like, oh crap, I am actually seeing results.
00:09:48
Speaker
So I should actually still stick with this. But I feel like it was it was on that, I was on that struggle train for a while before it actually became like who I am basically. Yeah. and That's the hard part. Just finding, getting to the point where you see some bit of progress and then you're like, oh yeah, this is working. I'm locked in.
00:10:06
Speaker
Mm-hmm. Yeah, I think that's a really important point. And I like the point that you said of like, I had to work at it until this is like basically who I become. And so like one of the things that I think is so important about like my job or like my main goal with people is like, if I can get you not to quit for six months, I know that you're going to see enough progress in the right ways and doing this in a sustainable way that you'll be able to do this forever.
00:10:29
Speaker
But like so many people approach this in ways where like, they try the super strict diets right away, or they try to work out six days a week right away. And like most people just can't, they can't stick to that for very long. And so like, they're like, Oh, I can never do this. I can never be that disciplined person. I can never be the person who loses weight. But it's like, if you can do these basic things for six months, you're going to see progress. And most importantly, you're going to see that you can do it in a way where this can actually last. And it doesn't have to be this crazy thing.
00:10:54
Speaker
And once you realize that it changes everything. So I'm curious, like, Before you started, before we started working together, like how have things changed just with your approach to like diet and training versus like what we were doing versus anything that you kind of tried before, or maybe even what you thought you had to do with fitness?
Diet Misconceptions and High Protein Effectiveness
00:11:12
Speaker
Yeah, I was, I feel like I was going to talk about that next because I was going to say that people would ask me like, what are you doing? i bet you're like on the strictest diet ever. Yeah. Actually, no.
00:11:24
Speaker
Actually, if that's ice cream, I can eat some ice cream. Like, I don't realize that it's not really, well, right now I'm actually like eating like crazy strict because just for um like the benefits of being like an on a whole food diet.
00:11:39
Speaker
But when I was working with you, I feel like before I started working with you, I would go on like stupid diets. Like, I don't know, 14 day water fast or stuff like that, that I was like,
00:11:52
Speaker
oh, this is going to get me real skinny. Yeah. And when I started working with you, i learned about like the importance of protein intake and protein does not make you fat.
00:12:03
Speaker
I feel like a lot of people think that, but no. Yeah. I feel like that. yeah i feel like that and just an understanding how much protein you need every day, the benefits of what a high protein diet does to you, like understanding the fundamentals of that definitely helped me progress because there's so many sources of protein that I found while we were, I was training with you.
00:12:29
Speaker
And there's so many like yummy sources that don't have to be like, just like protein bars or protein shakes. I feel like just understanding what a high protein diet and like, You know, I feel like I was never because I never counted calories when I was with you and I still don't.
00:12:46
Speaker
Because I feel like that's such a that was such a before I would try to count calories and try to lose weight that way and it never worked. But I feel like for some people it does work. But for me, it didn't because it was all about like, oh, I can't eat this. i only have 100 calories left or I can't eat that. So it was almost like I was mentally just torturing myself to try to meet a number of calories a day.
00:13:09
Speaker
versus what actually worked for me was just sticking to my to hitting my protein goals and obviously not overeating because you can have a you can have a lot of yummy stuff just not overdo it with it and and then obviously having like a gallon of water every day made a big difference too yeah I think with the diet there's like it's such a so many people think like oh this food makes me fat or if I have this I just screwed up my whole diet and I'm really really I really try to get that through to people when I work with them. Like, hey, you had a Snickers or you had a dessert. You didn't ruin your diet. Like, what are we talking about here? It's a couple hundred calories. You enjoyed it.
00:13:46
Speaker
Enjoy that. And you can have that and still lose weight. But for so many people, you've been told for so long, like, oh, this food makes you fat or this food is terrible for you. Or like, if you have this, like you're off track, doing that for a long period of time is just not sustainable for most people. And so finding a place where you can have some sort of moderation and some sort of balance is so important. Like I know you said you're kind of doing a more strict thing, which is fine, because you have this foundation to fall back on. And now you have this mindset of like, if I ever want to go back and have some of those things, like I can have those things. But when you originally just jump straight into it, like,
00:14:18
Speaker
I can't ever have this again. I have to be 100% strict. It's like, yeah, you're going to do that for four days. And then you're go be like, this doesn't work, you know, and so finding ways where you can actually enjoy the diet. And the other thing you mentioned, too, that I really liked is we never did count calories for you, which like a lot of people that I work with, I do have them count calories just from like a learning aspect.
00:14:36
Speaker
But I also know that that's not going to be the tool for every single person. And I think people will look for this certain diet of what they think is going to make them lose weight the fastest. And they're like, got to do this. But it's like,
00:14:47
Speaker
you need to find the diet that fits best with you mentally, because some of the words like you use, you you're like, it felt like torture if I have to count calories. so So we're not going to do that. Like going to find a different alternative because there's ways that you can lose weight where it doesn't feel like torture. And the diet that is going to be most sustainable is the one that feels easiest to fit in with your lifestyle. And I think people just think like, I don't care what diet it is, as long as I get the fastest results, the best results, I'm going to do it, I'm going stick to it, I'm just going to like white knuckle my way through it but it just doesn't work like it doesn't work long term uh yeah i agree and i would i forgot to when you asked me about like past what i did in the past to lose weight i was gonna say that this is this is funny but you know the show um the biggest loser or i think that's what it's called i would always say i'm gonna go on that show
00:15:39
Speaker
ah I like, I don't have to lose weight right now. I'm just going to go on that show. And then I'm going to lose weight. That was just another plan. And then ah they just came out with a documentary and it's like all the people on there, like most of them gained all the weight back. And I'm like, oh my gosh.
00:15:59
Speaker
Good thing I know what that's done. yeah and that that's a prime example like that is a prime example because they do it like yeah they lost crazy amounts of weight super fast and i've seen so many people lose weight like in the time period that i've been doing this like i've started losing weight probably ten years ago and have been able to keep it off within that ten year timef frame I've seen so many people close to me that I know, like friends, family, just people that I've met who have lost weight and who have now gained that all that weight back and usually more weight than that because they only try to do things in the quickest, like fastest way, not realizing that if you take a little bit of time to build the right habits and do this the right way, you could have had this weight off for years now. But like people just continue to get in that cycle thinking like there's some secret diet out there, but there's really not.
00:16:45
Speaker
Yeah,
Mental Side of Fitness
00:16:46
Speaker
definitely. Especially now with like medicine, there is like some ways you could easily get the weight off, but it still is. It's still a mental thing. It's not like just one injection will solve everything. And I don't think people understand that.
00:17:02
Speaker
Yeah, there's there's a lot. That's a really good point because There's a lot more to just like eating than just looking good, right? it's It's part of other parts of your life as well, like how you feel. And also just like, if you still have a weird relationship with food, like you feel guilty about eating certain things or like you just have like a, you know, just not a positive relationship with just food in general. It's just, it's also not a good place to be. So it's not just a physical thing. I think it's a mental thing, but you only really get that full effect when you're approaching it in a sustainable way.
00:17:31
Speaker
From like a training standpoint, were you ever doing anything like by yourself or like on your own in the gym? I know that was a big like point of emphasis. Like when we had a conversation, you were like, I don't know what to do in the gym. Like I go to the gym, but like, I don't feel like I'm getting any kind of results because I don't know what to do. So what's that transition been like from where you were to where you are now? Because I see you in the gym all the time. I see your post. I love it. And you're getting after it and you seem super confident. And I know for a lot of people that like,
00:17:58
Speaker
nervousness or like not really knowing what to do keeps them out of the gym. So I'm curious to hear your perspective on
Gaining Confidence in the Gym
00:18:03
Speaker
that. Yeah, no, I love the gym so much. Like I'm, ah I don't want to say obsessed because that's unhealthy, but I'm there a lot.
00:18:11
Speaker
I feel like I saw this meme the other day and I reposted it and it said, i don't i think it was on the show Breaking Bad, but it was basically like they were tracking and a stalker, psychopath's movements and it was just from one location to the other. And I was like, ah that's literally me from home gym work, home gym work. But no, really, like you're right. When I first came with you, i was very, very like, ugh, the gym.
00:18:41
Speaker
But now every time I think about the gym, it's just like, I'm so happy. Like it makes me so happy. It's almost become a place of comfort now. Even though I do suffer in the gym, like I i torture myself to be stronger and push myself, but it's such a place of comfort. And I feel like when I came to you, I would always be like, oh, people are just going to stare at me and they're just gonna be like, what is she even doing? Like she doesn't even know what she's doing. She's so fat.
00:19:09
Speaker
that's, that was my confidence level at the gym for like a while. But then once I like became a frequent gym goer and, um, understood how to make gains properly with your guidance, um, I feel like that made all the difference because you showed me what muscle groups work together or what workouts to do together, and how often you should be working out.
00:19:35
Speaker
And, how to properly do the workouts with the videos on your app. And then I feel like once I started just being super consistent, even the environment at the gym, like even like gym bros or other gym people would come up to me and be like, Hey, I see you put it in the work. I'm proud of you.
00:19:53
Speaker
And I feel like that was like so cool. I feel like the first time a gym bro approached me and gave me like, I guess it's called knuckles or whatever fist. Yeah. He was like, good job. I'm so proud of you. I've seen you in here for a while. And I was like, damn, that means I'm doing something right.
00:20:07
Speaker
Even though i don't like his validation is cool, but like, I felt like I'm so proud of myself for, for staying in there and being consistent. And now that I'm not working with you anymore, feel like I built such a good foundation with you that I am able to understand what muscle groups go together, understand that you don't have to work out every single day um two continue to see gains or get stronger.
00:20:37
Speaker
And i also understand that cardio is not the but only way. Yeah, weight training has definitely ah changed my life completely. I love that you say that. I love that you mentioned the thing about the gym, bro, too, because i always make like comments about this. And like, as a guy who loves fitness and who has been into it for a while, like I went through that same exact phase that every single one of you guys go through as well, like what you just mentioned.
00:21:01
Speaker
When I was in eighth grade, that was when I first started lifting weights for the very first time, like was for sports and stuff. I was terrified to go to the weight room because the high schoolers were in there and they were strong and I was this fat chubby kid and I didn't know what to do. And like my form was terrible. I was weak. Like I didn't want to be in there either. And i I avoided it. Like I didn't want to go to the gym and I didn't really get more serious about it until I was a little bit older, like in high school because I went a couple of times and I'm just like, I'm not like super comfortable in here, but you have to go through that phase. And I think everybody goes through that phase and you realize,
00:21:30
Speaker
okay, people actually aren't really looking at me. Like they're worried about their own thing. Like how often am I in the gym looking at other people in like a negative way? Like I'm never doing that. And in fact, what you said, like when I see people who are beginners who are like just busting their ass, I'm like, that hypes me up way more than seeing some ripped dude or some person that's super strong. I'm like, I wanna see the people who are in there, like who I know are fresh in the gym. Like maybe their form isn't the best, but they're just getting after it and they wanna get better. Like that pumps me up more than anything.
00:21:57
Speaker
And I think people who are sort of scared of getting in the gym They don't realize that the people who are like really into the gym, they want to be as supportive as possible. Like they're not there to make fun of people or like, you know, make people feel out of place or anything like that. Like the gym can be that that solitude in that place where everybody can go and really enjoy themselves. But you kind of have to push yourself a little bit out of your comfort zone to get into that place where like.
00:22:21
Speaker
I'm okay with being in this new environment and taking on new things, even if it is uncomfortable. Because once you get through that and you get to the place where you're at now and you're like, dang, I love this place. Like, this is awesome. Why didn't I do this sooner? Yeah, I i agree completely.
00:22:34
Speaker
I'm interested to hear a little bit about like your mental. So like this part of the fitness journey is always really hard to describe to people, but I can always tell when I'm working with someone when they've hit a point of, oh, they're gonna be okay by themselves.
Mental Transformation and Physical Impact
00:22:46
Speaker
Like they they hit this point where like, I can tell they're talking about themselves differently. They have this new confidence.
00:22:52
Speaker
they They have a belief in themselves. And it's really hard to explain this to people who haven't experienced this. So I'm just curious, like, when did you start to feel that? Because I definitely know that you have that now. Like, I know that you have this confidence and you really believe like you're going to hit all the goals that you have.
00:23:06
Speaker
But it's hard to get people to understand this. So I'm curious about like, was there a point time throughout this journey where you're like, oh, this is actually doable? And like, what do you feel like helped you the most with that? feel like it took me a while. And then even when I was like, I thought I was ready, I still wasn't ready. So then I reached back out to you and I was like, Hey, not yet. But I feel like I had ah lot, uh, cause I was in grad school. So, and I was still working night shifts. So it really was not, it took me a while to, to be like, I got this on my own, but in, in that having that mental, like you said, like,
00:23:44
Speaker
Understanding that I can do this. I feel like that took me a minute to just because I was in grad school and in working night shift um because that's so much stress. So honestly, if I'm being completely honest, I would say probably when I graduated and I was done with school, yeah I got a moment between studying for board exams and studying.
00:24:04
Speaker
In starting my new role, i got like a period of a break and I know a lot of people don't get that. So it was a big blessing. And I feel like it was like a two to three month thing.
00:24:14
Speaker
And I feel like there mentally I was like, oh crap, I'm a whole different another. I'm a whole different person. This is like so different. And I think it was because I put in all that work and during since we started to that point.
00:24:28
Speaker
And then i was seeing all the progress in those three months. And I feel like in those three months, mentally, I was like, dang, I've come a long way. And the fact that I'm still being consistent and still doing all this, I feel like it got me to the point where I was where I told you I was like, I got this. i think I can do this.
00:24:47
Speaker
And I think I said, honestly, I think I said September, I was like, I think by September, I'll be able to do this on my own because I started my new job in August.
00:24:57
Speaker
And then I think I reached out to you like end of July, maybe. And i was like, you know what, I think we I think I'm ready. um So then I started doing everything on my own on in August.
00:25:08
Speaker
But I do think mentally, because I still struggle, you know, and body dysmorphia is a real is a real thing. But I have to understand that I am making progress and I will continue to make progress until I meet my goal because I am so dedicated and disciplined to this.
00:25:23
Speaker
But I think seeing the physical the physical changes are like huge, even though that sounds so vain. But I do think that has a huge part on how I personally locked in like mentally.
00:25:38
Speaker
Just because I've always been so insecure about my physical aspect and I feel like that's what really made me lock in so much more ah mentally because of how good I feel and look physically.
00:25:53
Speaker
So I think that was a ah big, big thing. It's always funny because like people, everybody like will say that, like, it feels so vain that I say like, you know, I want to look better. But it's like, if we're being honest, every single person wants to look better. Nobody is like, Oh, I want to not look good. We all want to look good. And so I think acknowledging that and being like, that's not the sole reason that I'm in here. But that's a huge motivator for a lot of people to get in the gym. And that's a big reason for a lot of people to stay in the gym. I think that once you're in it,
00:26:21
Speaker
you start to also get some of those mental benefits that you were talking about, which is like the confidence and different things like that. But especially at the beginning, having a reason to get in there and wanting to look better, like if that's going to motivate you, then absolutely, by all means, like use that as your motivation to get into the gym. And then as you get more into the routine, you'll start to notice other things like, oh, i have way more energy.
00:26:41
Speaker
I'm way stronger. All these other things that you start to feel like my mental health is better. All these other things will start to also pile up and then it's not just this sole reason of I need to get in the gym to look better.
00:26:52
Speaker
But I don't think that's a like some people like oh I don't want to be you know, I don't want to sound vain or I don't like no get in there. Like if you want to look good, like look good, get in the gym, like lift weights, do all that stuff. Like that's cool too. Like we all want to look good. We all want to feel good. and Fitness is a way to help you get to that path, like get to that goal and feel great and like do all these different things.
00:27:11
Speaker
I'm curious now, like since you've been in into it, like you've been at this for over a year now, is there anything that you still struggle with as far as like, I know we talked a little bit about just like the whole not seeing progress fast enough. And that's, that's something that we all feel, but is there anything like that or maybe anything else that you still struggle with or you're working on just improving?
Ongoing Self-Image Struggles
00:27:31
Speaker
I think it just, honestly, for me right now is just, and it just builds on like my own insecurities about how how I look physically. I think that's just, I need to understand that I do look good and and I do look so different from before.
00:27:49
Speaker
And I do post a lot of like, try to post a lot of before and afters. And it's not for other people. It really is just for myself because sometimes I really just look in the mirror and I see the same person.
00:28:01
Speaker
But I'm like, no that's a lie You are, you put in so much work. You do not look like you did 73 pounds ago. So I think, I think it is that's my biggest struggle to be honest with you, because I feel like I, if I'm just thinking about it, I feel like I don't struggle in the gym. Like,
00:28:18
Speaker
knowing what to do anymore i know exactly what workouts i'm gonna hit i know exactly obviously my form is not perfect because i'm not like i haven't been in the gym for 10 years but um i do like work on bettering my form and on workouts but i do feel like I'm good on that section.
00:28:38
Speaker
and then my diet, I feel like I understand what's good for you, what's not. So it really is just like that. And I am mentally locked in, but it is just that that's my biggest struggle still is just looking in the mirror and not seeing any progress, even though there is progress present. But that's probably my biggest struggle, honestly.
00:28:57
Speaker
Yeah, no, I think that's a really good point, because I think a lot of people really struggle with that. And one thing that I will tell people is like, When you have been overweight for a while, like I was, and like you were, like you've been in that body or you've been a bigger person, like you've been overweight, you're used to
Recognizing Personal Growth
00:29:12
Speaker
that identity. And that identity has been ingrained in you for years, like decades. Like I think about it, in like in my case or your case, like you have been that person for up until your twenty s So like to think that you're going to change that in a single year and just completely flip the switch and think about yourself differently, it's it's unrealistic. And so like I always think about like that older version of me that was like not super healthy and overweight, like they had a 20 year head start on me as to where I'm at now. up Now, like I'm in this thing and like, you know I've been at it for a year. So like I'm a one year old when it comes to like being healthy and fit and all that kind of stuff. And so like when you frame it from that perspective, it's like, oh, I should i probably should be struggling a little bit. It shouldn't all be perfect.
00:29:51
Speaker
you have a lot of things to learn but also at the same time look at how much progress you made in a single year think about two years and five years and ten years like it's only going to get better and when you can have a little bit of grace with yourself and just start to realize like you are turning into a different person you are progressing you realize that things are going to be so much different as you continue on this path now that you've figured out a way to do this in an actual like sustainable way I never even looked at it in that perspective. And that's so helpful. Like I'm going to start every time I do that to myself or every time I think about, look at myself in the mirror and say, i have it. I'm to remember those words you just said.
00:30:28
Speaker
Yeah, for sure. Well, it's like, I mean, you think about it again, like there's so many areas in our life that like we've done really good things, but like we didn't start that way. Like we weren't good at the most things that we try. We suck it at first and fitness health is no different. But I think a lot of people have this idea that like, since we know what to do, like, oh, I know I should eat better and I know I should exercise. Like we just assume that it's easy, but it's not like health is a skill.
00:30:50
Speaker
And not many of us were given those skills from when we were a child. So we have to learn those as an adult. Like we have to learn what it looks like to eat moderation. We have to learn portion control. We have to learn about macros. We have to learn how to exercise and how to show up when we don't want to. Like all these things are skills and you get better at those skills. But in the beginning, you're going suck at them. We all do. Like most of us just, we don't enjoy it.
00:31:09
Speaker
We suck at it. And we've done things for a very long time. So we have to break these old habits and create new ones. And so having a little bit of patience with yourself and realizing that I know that I can do these things, but it is going to be a little bit of struggle at times and just being okay with that. And that's just part of the process, I think can be super helpful.
00:31:26
Speaker
I'm curious, I got one like real big final question for
Taking Risks and Self-Investment
00:31:29
Speaker
you. So like, let's say somebody is in your situation right now, like, or in your previous situation, where you were like, before we started working together, like they're,
00:31:37
Speaker
They're wanting to change, but they're not really doing it. They haven't really figured out a way to do it. like Maybe they're nervous. Maybe they don't know if they should invest or whatever the case may be. They're in that same like mindset in that situation that you were in. What advice would you tell them or what would you try to get them to understand in order to make that first move?
00:31:55
Speaker
I would probably first just say like so many people have done it so you can do it too. Like just because you feel like you can't, you definitely can. If I did it, you can do it because I had some unhealthy habits. Like I would be downing like 4,000 calories a day.
00:32:12
Speaker
Me too. You can do it. But I think easier said than done. So just do it. Just invest in yourself. That's probably the biggest advice. Like you are important enough to do that.
00:32:27
Speaker
You are valuable. Take the w risk because it will work out. Like if you're consistent you're dedicated to it, it will work out. Nothing in life worth having is easy to conquer, i think.
00:32:39
Speaker
So i just feel like you just have to take that risk and you have to be willing to to suffer right now and then reap the benefits in the future. So I think that's the biggest advice I can say. And just, just start.
00:32:51
Speaker
Someone has to start somewhere. So just like everyone, i used to always say like, I'll just start on Monday or I'll just start. I'll just start um when the new year hits or whatever, like that'll be my new year resolution. But no, it's like start tomorrow.
00:33:08
Speaker
Like go ahead and start today. Choose to eat something that's healthier than, fried chicken sandwich. I don't know. But starting, i think just starting is going to be just get your foot in the door and do something about it if you're unhappy with who you are. And um not just physically, but I feel like this whole thing is is is going to make you a better person overall in every aspect of your life.
00:33:32
Speaker
So just taking that risk. I love that. One of the things that I always try to say to people is like, you're literally just one decision away. Like, I think it's very easy to get overwhelmed. You look at you know your situation where you're like I want to lose 100 pounds or my situation, I want to lose 100 pounds. It's like, can I even do that? like Is that possible? like Can I lose 100 pounds? like I don't even know. I don't know the first thing about doing that. You look back and you're like, I don't really know what to do for workouts. I don't really even know what to do with my diet.
00:33:58
Speaker
I don't know if I should be doing this thing or that thing. like Losing 100 pounds sounds impossible when you first like say that out loud and you have this big goal. But then you just break it down and you're like, I don't know. how to lose 100 pounds, but I know how to start making some healthier decisions tomorrow. I know that I can find somebody who can help me figure out what to do in the weight room, or I can start making some better choices with my diet, or I can start doing this healthy behavior, making like one less bad healthy choice. Like you can start to do these small little things and all these things start to compound and you're literally just one decision away from doing those things. And it's something that I really try to reiterate to people too, like when they feel like they've fallen off, it's like, okay, you're literally, you're one workout,
00:34:36
Speaker
You're one decision. You're one meal away from being right back on track. Who cares? Like you're literally, you're right there. You're always right there. You have so many opportunities throughout the day to just be like, oh, like I got, I overeat at breakfast. I ate like seven donuts.
00:34:49
Speaker
I've done that multiple times. I yeah do that. And then, okay, at lunch, I'm just, I'm right back to it, you know, or like I miss a workout one day, next day I'm back at it. There's no, like people really get in their heads about these things and they think like one little mistake or one day like throws them off. And it's so far from the truth. Like once you start,
00:35:06
Speaker
really doing this thing and you realize like, okay, not every day is going to be perfect. It's, it's going to be a process. And I'm just worried about making progress over time. I don't have to do everything right. It becomes so much more enjoyable, number one, but it also becomes sustainable because being perfect, as we know, is not possible. Like, I know that that was something that we talked about quite a bit, which is like, you wanting to like, be perfect with diet and all this stuff. And I think that's probably something that you do, like in your academics and all that kind of stuff, like just wanting to be so good.
00:35:35
Speaker
But that's just, it's not the reality all the time, right? Like, we have to be able to just kind of roll with the punches and be able to just adapt as things come. So I like that advice a lot. Yeah, i I actually like speaking reminded me of when I was in grad school and working with you and I would be like, oh, i I did not hit my protein goal or i didn't make because was doing four for workouts a week with you.
00:36:00
Speaker
and sometimes I would not finish the whole thing because time You know, it's so valuable, especially in school with all these deadlines. But I would beat myself up like crazy. I would be like, dang, I didn't finish the ab workouts so of the workout. So that means I didn't put work in. But you would always be like,
00:36:19
Speaker
No, it's okay. It's fine. It's not going to make a big difference. As long as you're getting like the the main like hunk of the workout done, you should be good. But yeah, I think it's realizing like those little tiny things, yeah they won't make the big difference in the in the long run. It's the big things.
00:36:38
Speaker
If you consistently do the big things every week, that's what's going to really get you results.
Consistency vs. Perfection in Fitness
00:36:44
Speaker
For sure. One thing that I try to remind people of is like, if you can shift from the all or nothing mindset to the always something mindset, like you haven't made like you will continue to progress, you'll continue to get better.
00:36:55
Speaker
But most people think like it's all or nothing. And if they can't be perfect with diet with exercise with all that stuff, like it's not worth doing. But as you know, and as you're a testament to it's not like you didn't do everything perfectly. Like there was times where you had to study a bunch and like workouts were on the back burner for a while or like, nutrition wasn't the best because like we're stressed a little bit and maybe we're eating because we got this test or whatever. And it's like, those things don't make or break you. It's like all the other days where you're showing up, where you're putting in the work, where you're doing something, even when it's not perfect, like those are the days that make you.
00:37:26
Speaker
And those are the days that make this like sustainable and make you realize like, oh, this is something that I can actually do for my lifetime. I can't be perfect for my lifetime, but I can be like, I can show up and I can do really well most of the time. Like that is what you can actually do.
00:37:38
Speaker
And that's what you can build a really good foundation on. Yeah, i I think I was in one of my clinical rotations during this like weight loss journey, and i was just feeling overwhelmed. And then one of the doctors I was working with that day shadowing, he the advice he gave me stuck.
00:37:56
Speaker
like He said, because I was like at a certain weight for like a really long time, so I was bummed about not making more progress. And then I was like, dang, but I have all this.
00:38:06
Speaker
I have these exams to study for. I have these clinical experiences to to complete all this stuff. And he said, well, you can't be 100% at everything. So try to at least hit 75 to 80%.
00:38:20
Speaker
of good at all the aspects in your life and I feel like that is like a game changer mentally because it's it's true like you said earlier no perfect being exists so you can't be perfect at everything so if you're at least like a 80% at everything you're gonna be all right Yeah, that's such good advice.
00:38:41
Speaker
That's a conversation I have to have with a lot of people because like, you know people have a lot of stuff going on. Like you're a parent, you're, you have this job thing, you have other social life stuff going on. You have these goals in the weight room or in the gym or whatever. And it's like, you just said you can't be 100% on everything. Like you can be pretty good at a lot of things, but like, you're not always going to be a hundred percent within, you know, your fitness and your health journey, but like, you can still be 70 and you can get really good results when you're at 70. Like when you're showing up and you're continuing to stack those wins, like you're going to continue to do really well. And then when you have those phases, like you said, you're kind of in right now, like where you're really hitting it. Like I see you at the gym, like twice a day and like you freaking dialed in with everything. And it's like, when you have that extra time to really dial it in, then by all means, go ahead and do that and make really good progress and and do good things. But you always have that foundation to fall back on where you're not just completely falling off. And I think that's where a lot of people miss the boat of they think like,
00:39:34
Speaker
If I can only get you know two or three workouts in, it's not worth it. And it's like, yes, it's completely worth it to get in there and do those things because those things make the difference. So I love that. Awesome. Well, is there anything else that you want to tell the people before I let you go? I really appreciate all this and all the insight. I feel like this is going to be really helpful for some people.
00:39:51
Speaker
um No, I feel like I said everything. i've probably repeated myself a couple of times, but i'm just just do it. Just take the risk. Just invest in yourself is just the advice I would give anybody.
00:40:02
Speaker
I love it. Well, again, I appreciate you being on and we will get this episode out to the people. I'm excited to get it to them. But that is it for this episode. So as always, I appreciate you listening to the podcast. Hopefully you were able to gain a few nuggets out of this episode that I did with Karen.
00:40:20
Speaker
I think her story is awesome because... Hopefully we were able to highlight just how much of a struggle she had before she's made this crazy physical and mental transformation. And I think when a lot of people get into doing something like this with really big goals of losing a lot of weight or getting in shape or feeling like they're too far gone or things that they've tried in the past just haven't worked and that they can't be that person who makes these really big changes and is able to live a better life.
00:40:49
Speaker
Hopefully this is just another example that you can do exactly that. It does take work. It does take a lot of physical changes. It takes quite a few mental changes and a whole different mindset when approaching this style of transformation.
00:41:02
Speaker
But as you can hear in her voice and as you can hear from her story, her confidence is just through the roof and the way that things have changed around for her has been nothing short of amazing. And that's a testament to her hard work.
00:41:14
Speaker
That's a testament to doing this the right way and just being able to cultivate that belief in herself. And I'm only more and more excited about all the cool things that she's going to be able to accomplish and how much this is just going to affect her life and even
Invitation to Coaching and Sustainable Changes
00:41:28
Speaker
the people around her. So if you are somebody who wants some help with this stuff, you've tried things in the past and they just haven't worked and you're just not really sure about how to approach all this stuff. That is what I do within this one-on-one coaching. That's what I helped Karen with. And that's what I help other people that come to me with. It's about finding a way to do this
00:41:46
Speaker
in a way that is fits with your lifestyle and is something that you can actually sustain, not just for a few weeks or a few months, but for years to come and to make your life better in every possible way. So if that's you, you're interested, you want to learn more about it, you can always check out the link and we can just have a conversation and see if it's a good fit for you or not.
00:42:05
Speaker
But as always, I appreciate you listening and we will see you next week.