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#153 - Mady’s 100 Pound Weight Loss: How This Mom Of 3 Lost The Weight And Now Coaches Others Do The Same
36 Plays4 days ago
Two people who have lost 100 pounds sharing their knowledge and experiences with you. We skip past the surface-level stuff and get into mindset, psychology, and the behind-the-scenes details people don't talk about around weight loss.
It's the part many people overlook, and it's one of the main reasons people struggle to get results and why it's so hard to find people who can lose weight and keep it off.
In this episode, we talk about:
- What finally changed for Mady to make the changes stick this time
- How she managed to do this with a husband and 3 kids, and what role they played in this
- Things she learned and mindset shifts about food she had to make to see results
- How to set yourself up for success with a huge goal like losing 100 pounds
Find out more about Mady here!
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Transcript
Introduction and Background
00:00:02
Speaker
Welcome back to the Fit-ish Project with your host Latham Bass, where we make fitness and health simple for regular people like you and I. I'm super excited today because we have another guest. I think this is like my sixth or seventh guest that I've ever had on the pod out of like 150 episodes. So super excited about this, getting more people on the pod, getting different perspectives. And this is a person who has also lost 100 pounds. so i'm super pumped about that because it's very rare to find somebody else who has been in this situation and been in these shoes and we work at the same gym so we have some similarities but we also have some differences with her being a female she has kids i don't have kids she's kind of done her weight loss in her 30s i did mine in my early 20s so we have a lot of similarities but we also have a lot of differences and so i really just want to get a new perspective on this and really dive into this so
00:00:49
Speaker
Welcome to the pod, Maddie.
Early Struggles with Eating
00:00:51
Speaker
I'm going to kick it off to you and just let you tell us a little bit about yourself, your background, kind of where you started with all this, kids, that kind of thing. Take it wherever you want to go.
00:01:00
Speaker
Yeah, yeah. Well, thanks so much for having me. I'm glad we could finally make some time for this. I'm really excited. Yeah, I love to share about my journey. um I just feel like it helps so many people to just be vulnerable and share kind of the ups and downs. And so, yeah, so I am 33-year-old mom of three.
00:01:19
Speaker
I, my husband and I own a chiropractic office here in the corridor. and then I also, yeah, work at body, but my journey has kind of been lifelong. I've always struggled with my weight. I was overweight as a child and honestly have struggled with like binge eating since I was a child. I remember like sneaking food and hiding wrappers and all of that. And like, honestly, I can't even tell you why, like there was no restriction as
Motherhood and Lifestyle Changes
00:01:44
Speaker
far as food. it was kind of like anything goes, but I like, at an early age had that like binge. I remember even as a teenager, I'd get my license and I did like a lot of eating in the car and like hiding the wrappers. And it's just like, it's so interesting. So I've been struggling with that my whole entire life. Always felt overweight, never been athletic. I was unlike you. So something that's different. I was never an athlete growing up. I kind of played sports. sports with my friends, but like I was on the B team and I was just doing it for fun, you know, and so I was never an athlete. My family, who's wonderful, but like they just were not athletic or really that into it, like as far as the women in my family. And so
00:02:21
Speaker
I was never really taught how to exercise or the importance of that or anything like that. And so that is something I had to learn as an adult. And so I did right after high school start working out and doing CrossFit and kind of functional training. And I really enjoyed it, but I still really struggled with my weight. I never really figured out what worked for me as far as losing weight and body composition. I did feel stronger and I did enjoy working out, but it really didn't click for me until after
Journey to Weight Loss
00:02:50
Speaker
I had kids. And so i have three kids, three boys, 11, five and two. And I kind of yo-yoed with my weight throughout motherhood. And so I would like have a baby, like lose 20 to 30 pounds, get pregnant, gain it back double, gain 60 pounds and kind of went back and forth. And then
00:03:09
Speaker
Finally, after my last baby, Scotty, who's two, I was like, okay, enough is enough. Like, I am miserable. I hate my body. I don't feel good in my body. I can't be the mom that I want to be. I can't be the wife I want to be. And I just kind of hit like a a rock bottom where I had to make a choice. And I think the difference between this time and all the other times is that it was like,
00:03:34
Speaker
a decision that I was going to do it no matter how long it took. And I just wasn't going to stop no matter kind of what came up. And so that's the approach I took. It took me about two years to lose 100 pounds. And I think some people are like, oh, that's a really long time. And I'm like, you know, it's really
Growth Mindset and Healthy Habits
00:03:50
Speaker
not. But also I'm thankful it took me that long because I think something in the past when I would like lose the 20 to 30 pounds in a relatively quickly amount of time, it wasn't enough time to change who I was.
00:04:03
Speaker
And I think that the reason I've been able to maintain my weight loss now for over a year is because I'm a different person. Because it two years of doing this, it changes the person that you are, who you are, the things that you do. And so because of that, I'm just really thankful that it did take me the time that it took me. And now, yeah, I'm a completely different person, not only physically, but I just trust myself. I believe that I'm gonna do what I say I'm gonna do. i became very passionate about sharing fitness and nutrition in a sustainable, non-restrictive way for moms specifically. So I got my personal training certification, I was offered a job here at BODY as a group fitness instructor, and now I also do my own online coaching for moms.
00:04:45
Speaker
Love it. Awesome. So many points in there that I want to hit on and I'm sure we'll get into all these. But one of the things that you said that I really love is about like you had to learn how to do these things. And I'm huge on just growth mindset and really having to just be able to like really process and like really just internalize all this stuff. Because I think a lot of people, they look at somebody who is just healthy and fit and they're like, oh, that's just their genetics or that's how they were born or that's how they grew up.
00:05:10
Speaker
Myself, like I was an athlete, but like the eating stuff, I had to completely learn all that stuff around like food and just education and portion sizes and all that different stuff. And I always tell people like being healthy and fit is just a bunch of little skills. Like it's things that you can learn. You're not necessarily, there's some people that this comes easier to just like there aren't every single other part of life. Like some people are better at math and some people are better at talking and some people are better at exercise. Like we all have our strengths and weaknesses, but this is a skill that you can learn. if you struggle with diet, if you struggle with exercise, if you struggle with overeating, if you struggle with binge eating, like you can get better at all these things. And I think that's a really important part of just going into this process is just understanding that you might not be good at this stuff right now, but you can absolutely learn this stuff. And so I i love that you said that. And then the other thing that you mentioned that I think was really cool is just like,
00:05:59
Speaker
embracing being a new person because I am a full believer unless you make this a lifestyle and unless you really start to shift your identity, this will never, ever stick. And I think this is why so many people really struggle is because they don't want to go and do that kind of internal work that you have to do in order to make this a
Sustainable Approach and Habit Building
00:06:14
Speaker
lifestyle. Because when it comes to losing weight, it's like, yeah, there's a lot of physical things you need to do.
00:06:18
Speaker
There's a lot of things around diet and different skills and stuff you need to learn. But at the end of the day, like if you don't figure out the stuff that's going on inside and like really embrace this and like decide that I want to be a different person, it's not going to stick. And so I'm curious for you, like you said, going into this time around you, like you just committed and you're like, I'm doing this no matter what. Like, what do you feel was that that reason that like really pulled you to do that? Because.
00:06:42
Speaker
I've seen so many people that have tried and failed this in the past, or you know they've tried a diet and they fell off, or they've tried like the fitness journey and they fell off. And like every time they do that, it kind of erodes away at that confidence. And then the next time that they come around, they don't necessarily like ever believe that they can do these things. And so when I find somebody like yourself, who's been in this position and lost 100 pounds, and obviously you're completely different, and you've been able to do some really cool things, like like what was that for you? like Was it the kids? Was it your own? like I just want to be confident. like what What was that reason?
00:07:10
Speaker
Yeah, so I think there's a few things. First, I want to just say as far as like the the nutrition piece, it's not like this is the first diet and I'm using quotes because I don't love that term, but it's not the first diet that I've done. I've done a lot of things, a lot of 30 day programs, a lot of things like that. But honestly, nutrition is confusing. And I understand why people struggle because there's a million different things that is getting preached to us about what's the right approach. And it's confusing to, it was confusing to me as well. And so I was so confused because I was eating healthy. I was eating clean. We only exclusively bought organic food and and not ultra processed snacks and all the things that people say are healthy.
00:07:53
Speaker
And I kind of come from a, you know, because I did CrossFit about 10 years ago when paleo was kind of like the big diet. And paleo is essentially a a very high fat, low carb diet. And as long as it's paleo, you can eat as much of it as you want was kind of like the the thing. And so my understanding was, okay, I just have to keep it paleo, which is essentially just like whole foods and high fat and like no carbs. And as long as it's paleo, like I can eat whatever I want. And I was rapidly gaining weight and I was only eating clean and I was restricting so many things. and I wasn't eating carbs and I was so confused. I'm like, why am I gaining all this weight? I'm eating clean. Like, I don't get it. And so I totally had to learn. Like, I had to throw everything out the window that I thought that I knew. i had to like dive into research and kind of figure that out. And so
00:08:41
Speaker
I just want to first say that like it's confusing and I think that's why most people don't even start is because they don't know where to begin. But and and we can talk a little bit more about like what my approach is now. But as far as what was different for me this time is I think that I had to do some self-reflection of like, OK, what hasn't worked for me in the past? What hasn't worked for me in the past is quick fix programs, 30 day programs that are super restrictive, that you have to eat like these certain shakes and these certain supplements and they have these eating windows and it's like very intense and had an end date.
00:09:16
Speaker
Things like that didn't work for me in the past. Also, what didn't work for me in the past i was like, okay, starting on Monday, we're going to be perfect. Perfect nutrition. We're exercising seven days a week. Like we're doing it. And that's fine when you feel motivated, but we feel motivated for probably three weeks and then it's too much. And so something that was different for me this time was I really did one thing at a time. And so I call it habit stacking and it was a really good approach for me. And so exercise wasn't a hard piece for me because I truly did enjoy exercise. And so I had my babies, but I was a part of a local gym that had child care. And I said, to
00:09:53
Speaker
I can't think about anything else right now, but I can drive to the gym, I can drop off my kids and I can work out for an hour and I can go home. And so that was my first step for me. And I i think it's a different first step for everybody, depending on where they're at in their life. But I say to my clients, like, let's pick one thing that we can be super consistent at.
Tracking Progress and Adjustments
00:10:10
Speaker
And for me, my first step was going to the gym. And so I started with three days a week. OK, let's go to the gym for three days a week. I did that for a little while and then I added two more days. OK, going to the gym five days a week. And I literally did that for like five months or so going to the gym consistently for five days a week. And, and, you know, that's not a perfect magical timeline. That's just what worked for me. But I didn't even think about my nutrition until I had that habit set in stone. I didn't lose any weight or anything like that, but I got into the habit of going
00:10:41
Speaker
and it didn't feel so overwhelming anymore. And so once I was in the habit of that, that's when I started focusing on the nutrition. i'm like, okay, I'm ready for this. i have the capacity to think about this. And so I had heard some people on the internet saying, track your food, focus on protein,
00:10:57
Speaker
And so I'm like, okay, I'll do that. Being in a calorie deficit, I'm like, okay. So I literally Googled, like, how do I figure out my calorie deficit? And I figured that out. And I Googled, how do I figure out how much protein? And so I started tracking my food.
00:11:10
Speaker
um I started trying to follow that number on the internet for calories and protein. And... it was such an eye-opener for me, the tracking. I was like, wow, I'm eating, like, I didn't think I ate very much. I'm eating so many calories. And also, I'm hardly eating any protein and I'm eating like freaking 150 grams of fat. I didn't even know. Like, it was just really eye-opening for me. And that's why I think tracking such a great tool. But And it took some trial and error to really figure out, like, the number we Google on the Internet can be a good guess, but it took me some trial and error, too, of figuring out what that actual number was for me as far as seeing weight loss happen.
00:11:48
Speaker
And so I started tracking my food. I did that for... probably six months. And so I was doing the tracking and the exercise together. and then I hit a plateau.
00:11:59
Speaker
It was going really well. I was losing weight. i was I was feeling good. It felt because I did only track calories and protein, which is what I recommend for most of my mom clients, because sometimes all the macros, it's just overwhelming and not really necessary for a lot of our goals that we have as moms. But I felt pretty confident in that, but I did hit a plateau. And so I just started walking and that is so underrated. The walking, like my results skyrocketed after that. And so then I did that every single day. And no matter what, I, it was helpful to tell my husband, I'm like, I'm starting to
Support Systems and Accountability
00:12:34
Speaker
walk. I need to get this many steps a day.
00:12:36
Speaker
When you get home, I'm going on a walk. And so it was just kind of that expectation and he's so supportive. And so Yeah, for me, i I could talk about it forever, but I think just like one thing at a time, getting really consistent with that before adding another thing. And then now those three things are just things that I do. So that, yeah, that was a difference for me this time.
00:12:56
Speaker
I love that because I mean, my whole thing and thing that I talk about so much is 1% better. And it's, it was such a game changer for me because like you think about our position and you think about losing a hundred pounds and you're like, shit, I, I don't know if I can do this, but like, I promise you, you can lose one pound, right? Like you might not know if you can lose a hundred pounds, but i guarantee you can figure out how to lose one pound. And so for you, it was like, you know, you start going to the gym and you start feeling good about that. And at the same time that you're doing that, you're also proving to yourself, I'm the person that shows up.
00:13:25
Speaker
Like I'm making this a priority and I can show up because I think we all fall into the trap of being like, and even as coaches, I still might, I still find myself falling into this trap of like, I can do 17 things at once. Like I see a problem that I want to fix or I have a goal and I'm like, let me do this, this, this, this let me work out this many times. I mean, this perfect diet. and it's like, no, let's scale it back. Let's take a step back. Let's just slow down a little bit and figure out one thing that we can do really well. And then we can build on it from there because, The ironic thing is like everybody wants quick results and they think that it's a quick fix or I do this or I have this perfect plan or I'd be perfect. The irony is those people never actually hit their goal.
00:13:59
Speaker
And even if they do hit some certain goal, it's like they never keep the results. So would you rather take, in your case, two years to lose 100 pounds and then keep that off for the next 70 years, 50 years, whatever, or would you rather be in the same cycle that most people get stuck in of I'm trying to lose the same 20 pounds and I've lost it six times. And I continue to do that into my 40s, 50s, 60s, 70s. Like, that's a terrible place to be. And so you really have to just like, just reflect, like you said, and be like, okay, this is my lifestyle. I'm done with the quick fixes. I'm done doing all these unsustainable things and just really be okay with like, this is going to take however long it takes. And I am committed to doing this.
00:14:34
Speaker
Yeah, I actually have a client who has lost 100 pounds twice and gained it back twice. And she was doing kind of the same approach. So it worked clearly for her to to get the weight off. It worked. It worked, right. And so she she's my client now and she's like,
00:14:50
Speaker
I want to keep it off. I have 100 pounds to lose again, and I want to keep it off. And so um we have this conversation a lot. Even though she knows that she needs to do something different, and she's still like, Maddie, this is a lot slower than I'm used to. This is taking like three times as long. And to that, every single week I say, well, good.
00:15:05
Speaker
That means we're actually going to keep it off this time. And so even though we know these things, sometimes we still need a ah a reminder. And so I guess one thing I forgot to mention too is About six months into my journey, once I hit that plateau, I started walking and everything. I also did hire a coach because i knew myself and I knew that if I didn't, that I was going to give up. And so that was also a game changer for me. Just I already knew what to do, but just having someone to hold me accountable and being humble enough to be like, I need help. You know, I might know how to do it on my own, but i don't have to. So.
00:15:40
Speaker
And so much of like the coach's job, it's like, especially now, it's like you can go and find macros anywhere in 10 seconds. And you can go and find like a workout program anywhere. But it's like you're hiring that person, or you're finding a coach, or you're finding a mentor who can help you to help you with the mental side of this and to help hold you accountable and do all the the inner work. Because there's so many patterns that we get into, especially around weight loss, where we like think these certain things that don't really have any validity, you know, like carbs are bad, or this food makes me fat, or I can't have this at this time, or I feel bad when I do this. And like having somebody there who can step back and get you out of that emotional place and be like, hey, let's actually talk about this and look at this realistically about what's actually going on and why you feel this way because you ate a dessert. Like, why do you feel guilty about eating this dessert? this isn't This isn't normal. So let's talk about this and figure this stuff out. And again, I think that just goes back to that internal side of thing. And then the other thing that you mentioned that i really like too is just like having the right expectations i feel like that is where so many people miss the boat on this and why they fail because you see social media and you see people and everybody sees you know our before and after picture and like i want that i want to have that and they're like get me there you know but it's like there's so much in the messy middle that people don't really understand and i think that's something that i really try to just communicate to people and i know you do too like you you're just really real and raw about this stuff that like you have to do and so
00:16:59
Speaker
I'm curious just about like some of the trade-offs that you've had to make with getting to this new place in this new lifestyle. Like how is that different some of the things that you were doing? Yeah, well, the messy middle sucks. And I think it's sometimes easy for us to forget that the farther ah like ah farther away we get from it.
00:17:16
Speaker
But it's good for us as coaches to reflect back to that because um there there was many tears. And I'm a female, so it's different. But there was many tears to my husband about this is hard. Like, I don't freaking want to do this anymore. Like, it's tough. And there's tears. And i think that that's just part of it. It's supposed to – I tell my clients, like, it shouldn't be absolutely miserable all the time, but it should be hard and there should be effort involved. Like, you should have to try to lose weight. So that's something I like to communicate because I feel like we see a lot of things on the internet and I try not to do this and I've kind of accidentally had these words before and I'm ugh, that's not how I want to come off. But there's a lot of people on the internet that are like, intuitive eating and you should just be able to eat what you want to eat. And like, listen.
00:18:05
Speaker
those people have tracked their food. I'm just telling you, intuitive eating is not real unless you have no way. My intuition says eat everything in sight. Literally, exactly. And so, yeah, I think some of the trade-offs, do you mean like what I do differently now than
Mindful Eating and Food Relationships
00:18:20
Speaker
I did then? Yes. So I mean like just as far as like what are some things that are different? Like do you think about food differently? Do you approach exercise differently? Like I more so want to dig into like what is your like mindset around this stuff now compared to what it was? So like I know food is a huge one for people. Like the way that people approach food and the way that I think about food now is night and day different than when I was overweight and eating and things like that. And even the way that I approach exercise, like I used to approach exercise in a way of like, oh, I have to do this or I have to like, you know, get a bunch of cardio in. Whereas like now it's like I'm trying to find things that I really enjoy because I know I'm going to stick to that. And so I think a lot of people think about like health and fitness, like I have to make all these sacrifices. And I don't think about that. I don't think about it like that anymore, whereas like I used to. was like, let's restrict and let's exercise as much as possible. But now my mindset has shifted a lot in just the way that I think about things. And so I think about it more so like what the tradeoffs that I'm willing to make? So just curious, like, how do you think about like food, exercise, those sorts of things now?
00:19:17
Speaker
Yeah, so I'll start with food because I think that that's the biggest one and the biggest thing that I struggled with as far as a mindset standpoint. And honestly, I feel like it's 90% of my coaching is unwinding this stuff with clients. And and like I said, it's funny because they're like no I get it. Like, I believe that. But I'm like, still week after week, I'm like, yeah yeah remember that? So the biggest thing for me that's different now is I don't label foods good or bad.
00:19:40
Speaker
So previously there was healthy foods and there's unhealthy foods. There's good foods and bad foods. Essentially like when I'm being good, I'm not eating this. And then if I'm eating this, I'm being bad. And so I don't believe that anymore. um It just any to any restriction like that is going to set you up for a binge later because you anytime we're like, we can't have that.
00:19:59
Speaker
Well, then that's all we're thinking about. That's all that we want. If you're like, I can't keep this in the house. Well, then the second you have it in your house, you can't control yourself. And so um I stopped labeling labeling foods good or bad. I know the foods that make me feel better and the foods that make me feel worse. And so generally alcohol doesn't make me feel great. And so.
00:20:16
Speaker
I don't like to not feel great very often. And so I don't have alcohol very often. However, it's not something that I like is off limits or like, you bad thing, you know, and there's other certain foods as well. And I think also just like learning the foods and this is all part of the journey.
00:20:32
Speaker
Sometimes foods are worth it and sometimes foods aren't. So like there's certain foods that I would just like eat it because it's there. So like I'm trying to think of an an example, like pizza, maybe i think pizza for some people, people love pizza and everyone's gonna be different with this. Like people love pizza and it's like their thing. And so, yeah. And to that, I'm like, perfect. All foods fit, make it fit. For me, that's not my thing. Like I'm a sweets girl. I love ice cream, that type of stuff. And so I don't like, I could eat the pizza and be like, yeah, i like it's fine. So I'm like, don't really have it that often, but ice cream I have pretty often. And so like I figuring out just kind of like, yeah, no foods off limits. I can have whatever I want, but being able to,
00:21:15
Speaker
think like, am I just eating this because it's here and in front of me and an option or do I actually want this? And so even like with how i how I approach holidays or parties or anything, like even my pantry, I am like,
00:21:29
Speaker
before I eat something or grab it or put it out my plate, I think like, what do i actually want? Like, I'm not just going to like snack on something because it's there and in front of me. Like I heard this quote and it, for me, it was more for parenting because I used to want my kids to finish everything on their plate because that's what we were taught. And so I really try hard not to do that anymore.
00:21:48
Speaker
And the quote that I heard that really helped me with that and with myself was, It's either waste in our bodies or it's waste in the trash. And so to just be eating something because it's there, like even on our meal, like if we're full and satisfied, but there's food left on the plate, we don't have to eat that. Like, and so I think it's just a lot of retraining. And so I tell myself that and I tell my husband sometimes because he really wants our kids to eat their food and I get it. But I'm like, it's waste in the trash or it's waste in their bodies. They're not hungry anymore. And so, yeah, I stopped labeling foods good or bad. I approached um food differently as far as just the thinking more about it, whether I wanted it or not. also always wanted.
00:22:29
Speaker
You used to have seconds or thirds of everything. Meals, desserts, everything. If it was good, more, and more, and more. More is better. And so, and I am a volume eater. I do like to eat a lot, but now instead of just eating my meal and then immediately going back for seconds because it was good, I just pause. I give myself a little bit of time and I'm like, okay, do I actually want more? Am I still hungry? And if I am, cool. Let's like, we can figure that out. But a lot of times I'm not. I just want it because it's good. A lot of times I'm full and satisfied.
00:22:59
Speaker
and I can stop. And so slowing down was huge for me. And just having more mindfulness around food. I'm trying to think of what else. Those those are some big ones for me for sure as far as nutrition goes.
00:23:12
Speaker
I love that because I think like I think self-awareness may be the most important critical trait that you need to adopt and really like make part of your whole thesis of this whole thing. Otherwise, it's going to be very hard to be successful. And I think that comes with I know you're big on reflection and like especially like with your clients and things like that. But like after you have some of those situations where like, let's say, you know, you go to a gathering or you go to a party and like you do overeat and you get home and you're like, I don't know why I did that. And so think about that for a second.
00:23:38
Speaker
Think about like, okay, I was just in this environment. There was a lot of food there. i don't I didn't really actually want that food. I wasn't super pumped about eating that, but I did. So like how in this situation next time when I'm in that same environment, how can I go about doing these things? Or like you have a certain time period where like you just fall off the wagon as far as like food or fitness or whatever. Like think about what is actually going on. Like I know, okay, my life is getting
Control and Supportive Environments
00:24:00
Speaker
stressful. It's getting busy.
00:24:01
Speaker
how can I handle this better next time? And so the way that I think about that, and I really think that it helps just as far as like not feeling like a failure and like feeling like screw it, give up type of thing is like, don't let these opportunities where you, you know, quote unquote, fall off track, go to waste. Use those, use those as a learning experience so that next time those things happen, like you can approach a little bit better. And I know you mentioned earlier, like this is a trial and error thing. And it's funny because that's what I say to my clients all the time. You're the expert on you. Like I'm the expert on nutrition and fitness and all this stuff. but Like I don't know you as well as you know you. So like some of the stuff that we try is not going to work. Like we're going to have to reflect and we're going to have to figure out what works for you. And and it's not like expected for you to figure all this stuff out on the first try. You need to continue to reinforce these things and build habits and approach this in the right way. But like use those experiences where you don't do that.
00:24:49
Speaker
the thing that you want to do or when you do have a little inconsistency or when you do find this disconnect between, oh, I overate and I feel bad about it. Like use those instances to learn from those things so that you can do better in the future.
00:25:01
Speaker
we need I feel like we need those situations. Like they're important to experience that. And then I always tell my clients, I'm like, perfect. I'm glad we could learn this. The sooner the better. And so when you have those situations and then you approach a situation differently next time and you feel really good about that, that just makes it each time a little bit easier. And then you build belief in yourself.
00:25:21
Speaker
And then the the biggest thing I think is then you feel in control around food. Like the more we can be like, no, I'm in charge. Like I know what I want. Like I know what's worth it for me. And we say no to what's not worth it. Like we are in control of food. Food just isn't in control of us. So I think that those are important lessons.
00:25:38
Speaker
Yeah. And it's funny that you mentioned control, because I've been thinking about this a little bit more. And I think that's why myself and just a lot of people in general are so drawn to fitness and to like nutrition and things like that, because it's a huge sense of control, especially for so many people who like, life is just crazy and chaotic. Sometimes like it's just there's a lot going on in the world. There's a lot going on in your personal life. There's a lot going on in just so many different areas and fitness and nutrition can be that sense of control. Like I can go in the gym and I can hammer my workout and feel really good about that and continue to see progress where I can control my food choice. And I feel really good when I'm in control. And then you see how that starts to affect your body and how that starts to affect your mind and all those different things. And so it's super cool to be in that place where like you feel like that sense of control and start to build that confidence and build that belief.
00:26:22
Speaker
one of the things that I wanted to ask you about was like, you've mentioned your kids and your husband a little bit. And I have seen this with clients as well, who like are married or in a relationship, having a supportive husband or wife or boyfriend or girlfriend, like, even if they're not necessarily like trying to achieve the same goals as you is a massive part of this whole process. Like if there's a disconnect there between like, this person wants to eat out five nights a week, and they don't really support your goals, and they're bringing all this stuff in the house where like they're kind of putting you down or like taking little jabs here they're like the likelihood that you're going to be successful in that situation is very low so i'm i'm just curious like how your husband has played a role in all of this big transformation yeah i'm super blessed he is so supportive and he's always been so supportive about anything that i want to do or anything to better myself or my health it's so funny because it's like
00:27:10
Speaker
you know, with it even our finances, because finances are a real thing. Like this journey costs me something. And so like if it comes to my health or if it comes to bettering myself, there's essentially no budget because he wants me to be the healthiest, best version of myself. And I feel super blessed. Like we we just make it work. We take away from other areas that we don't feel like are as important and we make this a priority. And so he's been really supportive of everything. Something I will say and I like to say is he's always been supportive of my journey, but he didn't necessarily, and I don't know if he would have said this, but I just know him. He didn't believe that it was like, he had to see it to believe it, you know, cause I've done so many things. I've done so many programs. So he's like, yeah, sure. Do whatever you think you need to do. Like I'm here to cheer you on. But in the back of his mind, he's probably like, is this just another program that you're going to do? And you know, which understandably so, cause I've done a lot, but what was really cool is that,
00:28:03
Speaker
Obviously, I did it. And so probably, honestly, I'm not going to lie. I was probably 75 pounds down before he like got on board and I started to see him doing the things that I was doing. He was still trying to like, you know, do his do it his own way, you know, which is a different way than we do now. And so did he support me? Yes. Did he believe in me? Sure. But like he wasn't fully sold on it until he really saw the results. And now he's in the best shape. of his life, too, because he's like, wait, no, like, first of all, we're competitive. And so he's like, I'm not going to let her be better in better shape than me. But also, like, he he bought in because he saw the proofs in the pudding. This is how I frame it with my clients. A supportive spouse is everything, but not all of us have that. And so
00:28:50
Speaker
You can find other people in your life that will support you. And so if you don't have a supportive spouse or you're not married or whatever, and you feel like you don't have that support network, find someone to support you. It is freaking huge. Whether that's a friend, whether that's a parent. whether that's a local gym that you can go to and find an accountability buddy.
00:29:11
Speaker
And guess what? If you have literally no one in your life that will support you, i believe it's a hundred, like you said, like that's kind of the difference between doing it and not doing it. Hire a freaking coach. Like if you do not have somebody, hire a freaking coach that's going to like support you and have your back. It's just too important to not have that. And so there's always somebody that can hold you accountable and support you. Another thing that is huge for people, everybody, but especially people who don't have a supportive system at home is to set boundaries. And so, you know, maybe that spouse is making comments or saying like wanting to go out to eat or bring stuff in the house. Like you had mentioned, you got to set boundaries and be like, listen, I'm not doing that. Like, I'm not doing these things. Like, I don't care what you say or do. Like, this is what I'm doing. And just like setting those boundaries with them, I think is really important as well.
00:29:58
Speaker
That's huge. I mean, i I feel like it's, it seems like such a simple thing. Like we all know that, like we've been told that since we were little kids, like you become the people that you're around, like don't hang out with those bad people when you're a kid, you know, like you're going to turn into them, that type of thing. And it's like having just, like you said, at least one person in your corner who like you can just talk to or who holds you accountable or who is just rooting for you. Like it makes all the difference because this stuff is hard and it takes a long time. And it's just, It's so much easier when you when you can do these things and if you have a coach and when you're able to just have somebody to rely on a little bit because there there's going to be those hard times. There's going be times where you want to quit. i mean, I don't know how many times I thought about quitting or wanted to quit or just like just was like, hi is this even worth it? You know, but then you have that that person in your corner. And I think the other thing that you mentioned, too, is just like the whole belief thing. And I think, you know, it's hard to find people who believe in you because i think.
00:30:50
Speaker
from one standpoint, like you have to be that person who believes in yourself first. Like, even for even as a coach, I think, you know, you like you always want to give people the benefit of the doubt, the benefit of the doubt. But I'm sure you've had conversations with certain people where you walk and you're like, that person's not going to do anything. Like they're not going to anything about it because you can tell like they don't believe in themselves. So like it's definitely helpful to have those other people. And I'm a huge proponent of like getting around a good group, a good community, finding a coach, certain things like that, you ultimately have to have some of that belief in yourself. And if you don't have that belief, you have to start building it in those small ways that we talked about. So finding little things where you can show up and I'm huge on like just following through and like the language that you use with yourself, because if you're constantly saying like, I'm going to do this, I'm to do this diet, or I'm going to work out this many times a week, and then you don't do it. It's like,
00:31:35
Speaker
why would you ever believe in somebody who is saying things that they never follow through on but the thing is like you're that person for yourself and like the like other people can lie to you but you can't lie to yourself so like if you're constantly saying these things and you don't follow through like of course you're not to have any of that belief and so break those things down you'll have little small little wins here that you can get whether it's know 10 minute walk, whether it's getting to the gym three times a week, like have these small little things where you can build some of that belief, build some of that confidence so that you can actually believe in yourself because that's such a huge part of all this.
00:32:08
Speaker
I just saw a video that was really cool and it was like the power of a five minute walk. And it was like the power isn't in the five minute walk. The five minute walks probably not doing much, like maybe like a little bit. The power is in saying you're going to do the five minute walk and then doing it. And then you can just build upon that. And so it's huge. It's like, it's funny because like this, we're talking about fitness and nutrition, but actually like this whole podcast is about mindset because yeah that's the journey. Like it's, it's so much more mental than it is physical.
00:32:37
Speaker
Yeah, once you get the mental part right, like the physical stuff starts to happen because you see it the opposite way too. Like you'll see people who get the physical part right, but then they never actually get the mental part right. And then it's like the physical stuff doesn't stay around. So it's like you have to have both things. Like you can't just have one without the other. And I think that really, really focusing in on some of that mental stuff is such a huge part of this.
00:32:57
Speaker
I'm curious, like, with your with your kids, like, how have you seen this whole thing affect just your kids in general? And also just how has it been balancing? Because one of the things that I think about, and I know that you mentioned it as well, just talking about kind of your upbringing, I'm like,
00:33:11
Speaker
man, I wish I would have had that example. Like I wish I would have had a parent who was like super into health or exercised or just set me up with good healthy habits because that's such a huge advantage. If you can give a kid a good mindset around food and good habits and good things like just a positive mindset around all this stuff, like they're way ahead of the game when it comes to just like living a healthy life because health is such a foundational thing that we all need. And yeah having a parent there as an example. So now your kids have you and your husband who are doing all these awesome things. Like they're going be so much better off than a majority of people. So I'm just curious, like how your, fit how your kids fit into all this, like how it was balancing, like the weight loss with kids and also just how you've seen it affect them.
00:33:51
Speaker
Yeah, and so I am a big believer that you can do this with kids and as a mom. i I'm not going to lie, it's harder. like I'm not going to lie and say like it's hard for everybody, but when you have other people to take care
Teaching Healthy Habits to Children
00:34:04
Speaker
of, it's just harder. It just is. and so Um, that's just the way that it is. It's you have to prioritize other people too. I think for me on my journey, it was huge having a supportive spouse, but like also I just had to make it freaking happen. Like I had to be like, I know this isn't going to be easy. I'm going to be really tired. I had to wake up early and go on a walk before the sun was up. I had to walk in the evening after I put my littlest to bed. Like,
00:34:27
Speaker
There's just, I had a, like, you know, I pre-track my food the night before when I'm sitting in bed instead of scrolling. Like, there's certain things you just have to prioritize. Like, it's not going to be easy. You're going to have to spend time working on this.
00:34:40
Speaker
instead of doing other things, like maybe I can't watch a show tonight because I have to plan my meals and order my groceries and pre-track my food and schedule in when I'm going to go on my walks. Like it it's supposed to take time and intention. It just simply is. And so is it doable? A hundred percent, but it's going to take effort. It's going to be tough. And so, Like there's a million excuses in the world that you can find, but um you just have to do it. I think something that has been huge for me is I'm just able to do more, especially from an activity standpoint with my kids. And so just having an
00:35:15
Speaker
activity, like active life, be a part of their life. It just is normal to them. And so that's huge for me. It was hard, like as an adult to learn how to work out and to learn how to do all of these things. And so it's really cool that that's just something that's normal for them.
00:35:29
Speaker
Hard work is normal for them. Like I say all the time, like, Yeah, I'm I'm going to complain like I'm going to complain about this. i am going to be a big freaking baby and complain and say it's hard, but I'm going to do it like I'm not afraid of hard work. I just like to be a little baby. And so I think my kids know like like mom's going to do what she said she's going to do, which I think is huge. Another thing that has been so huge for me is.
00:35:55
Speaker
My kids don't bench and it's because, and it wasn't like this early on in my parent hood because I didn't believe it yet. It's just, this is a newer thing for me within the last couple of years, but we don't label foods good or bad. We definitely are like, okay, this is like something we have a moderation. Like we're not going to have like Skittles three meals a day, you know, clearly.
00:36:14
Speaker
but it's not good or bad. Like, and they don't binge candy. Listen, we have parade candy and Easter candy up in our pantry that sits there. all year long because if they want some, they can have some, but they don't just like Halloween candy. When I was a kid, like it's gone in three days, like for sure. sure not My kids just don't do that because they know it's there and available whenever they want it, but they don't have to binge it because it's just always there and available to them. And then, yeah, they know like simple, it's not a restrictive thing. They know simple things like, no, like we have to, like we need to prioritize protein because it keeps us full and satisfied to help grow grow our muscles and our vein or our brain and like all of those things. And so they know like why certain foods matter.
00:36:53
Speaker
but there's not foods that they feel restricted with. And so I think just like as a kid who struggled with binge eating, I think that seeing them not in that same cycle. And like, it's so funny, like kids overeating is a learned trait. Like kids don't overeat usually unless they have some sort of mental thing. Like when I did with the binge eating, when I was a kid, like my kids will leave one bite of something on their plate. Like I'm full. I'm like, dude, the one bite, the one blueberry, like for real. But like, no, they're like, I'm full. I'm like, it's it does pain me sometimes because I'm still, it's a deep rooted thing, but I'm like, good job listening to your body.
00:37:31
Speaker
Perfect. You know? And so that that for me is huge. I'm breaking cycles. And so for me, that's huge. That's a huge thing. And I'm um like, I'm such a big proponent, too, of like you can tell people whatever you want. And like even as a coach, it's like I want to tell people what to do. But I just know that's not that effective most times. It's like you have to be that model. You have to be a that example. You have to lead by action. And so I think just them having you and having your husband is such a big thing. And I mean, it's awesome because, like you said, breaking cycles and like being that person who sets them up and then how that's going to help them as they get older and them continuing to be good examples. It's like just a really cool thing. So that's super awesome. What do you think? I have a question for you. ah So what do you think? Because I think this is a good thing to talk about. Do you think that people self-sabotage by trying to overcomplicate the process?
00:38:21
Speaker
hundred percent. Yeah. I see that a ton. Like, cause like what you were saying, like you try not to tell people what to do, but people want you to tell them you have to do this, this, this, this and this. And it's just a way of self, self-sabotaging to be like, see, I can't, it's too much. yeah And so when we make it, it's it's not easy, but when we make it simple, cause it's not easy, but it is simple. So when we make it simple for them, they want to be like, no, it has to be more complicated. Right. You know? And I'm like, no, it doesn't. Yeah, absolutely.
00:38:50
Speaker
That's a really good point. And like I was thinking when you were talking about one of your previous points and you were talking about how like just making it a priority and like how you have to make time to plan and like track your calories at night or going to walk after like your kids are in bed.
Simplicity in Fitness Journeys
00:39:03
Speaker
And it's like people think that fitness or losing weight or like getting super fit and healthy is just like working out two hours a day.
00:39:10
Speaker
you can go and work out. And like, that's not the hard part. The hard part is everything that you mentioned. It's like all the small stuff. Okay, I do have to plan a little bit throughout my week, I do have to like, spend some time like figuring out, okay, these, this is going to be my workout, and I'm going to figure these out. And I'm going spit this in or like, I do have to prep my meals some days, or I do have to like, think about this thing and reflect on this thing or journal on this thing. And like, Those are the hard things. And I think that like people love to have certain things that they can check off like, hey, just tell me to work out more. Tell me to go get 15,000 steps or tell me to do this. It's like you can do that stuff. But like, let's actually focus on some of the things that are actually going to move the needle for you, like for the long term. All that stuff is short-term, feel good. I feel like I'm working hard, which like there's a time and a place for that. But like the real stuff, the real stuff that's going to give you get you to those results that you really want to get, like that's the hard stuff that people- That's boring stuff. Yeah, that's the boring stuff that like people want to ignore. It's like, especially, and it maybe it's different from you. I'm actually kind of curious to hear about this, but like I typically work with mostly males.
00:40:09
Speaker
And so like when I'm trying to talk to a male about like some of this internal stuff and like figuring out the mindset and that kind of stuff, it's like, no, just tell me, like, give me the workout plan, like help me build my muscles, like tell me what foods to eat. And I'm like, okay, I can give you that stuff. But that's a short term fix. Like that's not going to get you to the place you're you want to be because like, you have issues with overeating or you have issues with like self-worth and you're not like figuring things out. And so like you're trying to compensate these areas with food or exercise and you're not actually getting to the root of the problem. I'm curious, like from you just working with mostly women, do you find that struggle as well with being willing to just be open to like coaching on that kind of stuff? Or are they typically more just like, just give me the, give me the macros, give me the diet plan, like give me the workout plan. That's the thing.
00:40:52
Speaker
yeah I do have people like that. And that's not something that I do. People will just want me to give them a meal plan or like macros and like without the coaching. And i don't do that because you can Google that. And if you want to do it on your own, just do it on your own. Coaching is so much more than that. But like what I say to my clients is, first of all, I always say like, okay,
00:41:10
Speaker
We're in the excitatory phase. This first little bit, you're going to be excited. going to be motivated. Well, that's not going to last very long. I just want you to know that. And most of the time, you're not going to be excited and motivated. And so hold on to this feeling. And I'll remind you of this when we get to the next phase. But I always kind of just prepare prepare them for that. Like, it's not going to always feel this exciting. And it's going to feel boring.
00:41:31
Speaker
And it's just going to feel like, am I even doing anything? Like, this feels too simple to be moving the needle. And then I also like to tell people is, like, especially these first four weeks of coaching. And it could be a little longer based on what experience and knowledge that you have. But these first four weeks are learning. Like we're learning how to track, how to do the basic things. But we're also learning like, what are the needle movers for you? What like, what works for you as far as like,
00:41:56
Speaker
your meal timing, like, you know, some people do great with three big meals a day. Some people like to eat every two to three hours. Like there's really no right or wrong way. Everybody feels better doing something different. And so those first four weeks is kind of when we're figuring that out, which is why I refuse to tell you when, what, and how to eat or exercise, because Everybody is different. So we use those first four weeks really as trial and error and learning. But then also, i as we're coaching, we can kind of figure out together like, okay, these really seem to be the needle movers for you when you're not consistent with these couple things.
00:42:28
Speaker
that reflects in your results. But when you are super consistent, like we see things happening. And so let's make those your non-negotiables, like walking and staying in your calorie deficit is what is moving the needle. Those are your non-negotiables. All the rest are just a cherry on top. And so I think that making it simple in that way is making those needle movers a non-negotiable. And that takes some time to figure out and some trial and error. That's not something that I can tell you or know without kind of seeing that play out in real life. And then another thing that I like, i don't even know if I'm answering your question, but it just popped in my mind. Another thing that I like to tell people is keep it stupid freaking simple. Like I work with moms and it's the same for everybody, but I work with moms. And so we are managing schedules. We're managing other people's meals. We are managing literally everything. There are so many tabs open all the time. And so why in the world do we want 14 Pinterest tabs open with macro friendly meals that have 48 ingredients?
00:43:22
Speaker
No, ma'am. I know the internet makes it look really like there's plenty of pages. Like here's my meal prep that took two hours on a Sunday and I made four different macro friendly meals. And like, that's not sustainable for most people. If you love that, great. But I haven't met one client who like that's the bread and butter. It's overwhelming and it's not necessary. And also usually there's just simpler meals that work into your day better anyway. And so I'm like,
00:43:49
Speaker
how simple can we make this people are kind of shocked by with what i eat because it's just like first of all the same thing every day you know why i don't want have to think about my food i'm thinking about enough other things i like the same things every single day i'm putting i'm putting some protein and some carbs and a little fat together on a plate and it usually works together just fine but it's not complicated and so i'm like okay How can we set you up for success by just making it as simple as possible? For some of my clients who are busy business owners with kids, that's a meal prep service, and that's great for them. Some of my clients, that's bulk prepping protein at the beginning of the week and having that to throw with some microwave rice and some veggies. Like,
00:44:28
Speaker
That is great. It doesn't have to be something fancy. And so I think just making it stupid simple, it doesn't have to be complicated to be effective. And I think that that's really hard for people because they think it should look a certain way, I think, because of social media. And that's just not the case.
00:44:43
Speaker
Yeah, 100%. There's so many, like you said, there's so many different methods that you can take. But like, once you really understand the principles, it's like, you can do this in so many different ways. And one thing that you mentioned that I really like is like, finding like high leverage things that you can do. Because like you said, we're all busy, we all have things going on, like, There's a bunch of different things that you could be focusing on or things that are taking away your time. So like find those two or three or four things that like, you know, when I nail these things, like I'm moving in the right direction, that progress is going to happen. And like you said, that looks a little bit different for different people. Like I know, like you said, like for me, it's like if I get four workouts in per week, and I walk this many steps, and I hit this amount of protein, like I know my meals are solid, I know my
00:45:23
Speaker
activity solid. I know that like I'm still building muscles. Like I have those check marks that I focus on daily or weekly that I know are moving the needle no matter what. And then if I want add extra in there, like that's cool. I'll do that sometimes. Or if life is crazy and that's all I'm getting, like that's a win. But I also love that you said like you take those first four weeks to help clients out with like figuring out what works for them because One thing that I've really found, especially too, with like, if somebody comes to me and they're like, hey, just give me the answers.
00:45:49
Speaker
I know this is not going stick because you're not taking any ownership in it. Like you want me to give you the answers. So then if it doesn't work now, you can just blame me, number one. But number two, it's like, if you want to actually learn and like internalize this and like really make it sticky, you need to have some autonomy in this process. Like you need to take ownership in this process.
00:46:07
Speaker
I don't want to just tell you everything to do. Like I want you to make some decisions on this. I want you to figure out what meals you like to eat. Like obviously I have recommendations and suggestions and all this stuff and I've seen different patterns that work for a lot of people, but I don't know exactly what's going to work for you. So like once you take some ownership in this and once you really start to make this a priority, like then you're going to actually make this stick for the long term because it's something that actually matters to you. Like you have to have some skin in the game when it comes to this process. Otherwise none of this stuff is going to stick.
00:46:35
Speaker
Yeah, for sure. Yeah, my best friend and I, it's so funny because we've both lost weight, with the same principles, essentially calorie deficit, all of that stuff. But we eat completely different. Like I just love to eat all the time and I love to eat high volume foods. And she likes three big, very calorie dense foods. Like she loves like, like real sauces and mayo and No, like you just eat totally different. And she's like, if I so i can't even look at light mayo or I'm going vomit and I'm like, light mayo, you know, and so anyways we eat completely different, but we're getting to the same point. But like if I was trying to take her approach
00:47:14
Speaker
yes, I could get to the same point taking her approach because it works, but I would hate my life. And so when clients are like, just tell me exactly what you did and I'll do it. I'm like, no, like, like you said, we can give you recommendations and some tips, but like, if you're not doing it in a way that works for you, you'll never sustain it because you're not going enjoy it and it's just not going to work long term. And so I think that's really important for people to realize.
00:47:35
Speaker
And it's like, i think we missed this point in so many areas of life, like not just fitness, in a relationship, in a job, in a fitness school. It's like, if you get the goal, but the entire process sucked ass, like, who cares? Like, i wouldnt I want to enjoy life. Like, I want to be...
00:47:52
Speaker
enjoying like some of the day-to-day like you said you're not gonna enjoy every little thing and you should be like struggling sometimes and you should have to push yourself and be challenged and stuff like that but like if I get to a certain goal and I didn't enjoy any of it and I hate my life like who
Body Image and Performance Goals
00:48:05
Speaker
cares like I don't want to be like fit and and healthy if like everything sucks so you have to find ways to do this in a way that like actually feels good and you actually look forward to One question that I had, i have a couple more questions for you. So one of them that I wanted to know is like, now that you've been in this position, you're working on sustaining and I know you have some some smaller goals that you're working on right now. But like, since you've been in this position that you've been in now, you've had the weight off for a good amount of time.
00:48:31
Speaker
What do you still struggle with? Yeah. Okay. Well, one thing that I talk about a lot is I still struggle with body image issues. And so I tell people a lot, like losing the weight doesn't just make all that go away. Like that's, and that's a mental piece I've been working on on this entire journey, but also it's been an issue my entire life. And so to expect it to go away in three years is just not realistic. And so I still really struggle with the body image issues like the body dysmorphia. I know like I don't I think men struggle, too, but definitely prevalent in women for sure. and I tell people all the time, I'm like, I pick myself apart in the mirror way more than I ever did when I was overweight.
00:49:09
Speaker
It's just as a part of it, you know, there's loose skin and there's different things. And like, you know, once you realize you can change your body, you're just like kind of addicted to it. It's like, no, like what else can I do? Like I can get stronger. And you're comparing yourself to people on social media and all of the things. And like, I think that that is something that I'm still really working on is focusing on what I can do more than what i look like. Of course, I want to look good. And aesthetic goals are very much still prevalent and like in my mind because I have aesthetic goals as well. But if that's everything to me, it doesn't put me in a good mental place. Like it has to be about what I can do and getting strong and feeling good. Otherwise, it's it's just not good for me. But also... I think just also not comparing myself. Like I'm never going to look like someone who didn't lose a hundred pounds. I'm just not, I'm never going look like someone who doesn't have three kids. Like, and that's okay because that's my story. Like that's, that's a beautiful part of it. And that's what people can relate to too. Like the fact that I, I think that's why, like, I don't exclusively see moms, but like all my clients are moms and it's because they can relate to me. Probably why most of your clients are men, you know? And so body image is definitely still a struggle for me, but
00:50:19
Speaker
I'm taking steps, you know, to make that less of a struggle. For sure. I think the the body image thing is so interesting because like, maybe I've just been out of it like longer than I remember, but I don't really ever I've never had like some people be like, they look in the mirror they're like, I still see that bigger version of myself for like, they really struggle with those things. And there's only times where I look in the mirror, and I'm like, oh I wish I was a little bit leaner or I had wish I had a little bit more muscle here. But like, I definitely don't feel that as much as I did.
00:50:44
Speaker
And like, ah I definitely know that I don't feel it as much as some people. And I think one of the things that like you said, focusing more on like what you can do, like what your body can do versus like what it looks like is a huge reason for that. Like I was an athlete my entire life and I still like to be super active. And so like I play basketball and now I've gotten really into running and things like that. And so now shifted that focus about like, I definitely still want to look good. Like we all want to look good. And so like that's part of it for sure like i want to work out and look good and all that kind of stuff but like i really do focus on like how i just perform and how i'm able to you know run and lift and do all these different things or go on hikes with my friends or go play basketball with my buddies so i think for anybody listening who's like struggling with those like body image issues like that's a huge thing to start to focus on some of those like what your body can do some of those performance goals some goals in the gym because i feel like that does help a ton
00:51:33
Speaker
For sure. Yeah. And then I guess one more thing I would say I struggle with in certain seasons, especially now that I'm in a deficit right now, I'm getting a little bit leaner for summer is like food noise has always been a big thing for me. I freaking love to eat. And so thinking about food and all of that is still like a struggle for me. But like now I know how to set myself up for success and it looks different for everybody. But I always tell my clients, like, why are you making harder on yourself?
00:51:57
Speaker
like then you need to like quit trying to freaking white knuckle it, get some strategies in place that help you. And so for me specifically, like in thinking about food, like it really helps me to stay busy. And sometimes, yes, we need to just sit in the discomfort of I'm eating because I'm anxious. I'm eating because I'm bored. And like we need to sit in that and work through that. But also sometimes we just need to freaking distract ourselves and like stay busy and be social and help other people and, get outside and things like that. So we're not just sitting there thinking about those things. And so that's huge for me. Like I'm a busy body, I'm super social, you know, all the things. And so doing those things when I'm struggling with that are huge, but then also just, you know, finding the meals and,
00:52:35
Speaker
Volume eating and eating the foods that I enjoy and strategically placing those in my day so that I don't feel deprived and restricted really helps as well. So I think just knowing yourself, it's it's all about that self-reflection, like knowing yourself, knowing what your struggles are, and then finding strategies that help you so you don't have to suffer more than you already are.
Commitment to Sustainable Change
00:52:53
Speaker
Yeah, I think that's a huge thing. And I think just like one thing that that that reminds me of is like, I always try to tell my clients or just tell people in general, like, how do we make the healthy choice, the easy choice, like you said, and don't make this harder than it needs to be like, it really can be simple. And yes, it does say, take some reflection. And yes, it does take some trial and error. And yes, you will make mistakes. Eventually, you continue to just do this stuff, do fitness and do life and figure all this stuff out. and you get to a point of like,
00:53:18
Speaker
why was I complicating this shit for so long? it's like, this really can be very simple. And like, it's ah it's a complex issue that you're trying to solve, but like, it can be pretty simple when you really boil it down. And when you really start to have that self-reflection and really start to just figure out strategies and things that work for you. And I think that's that's a huge message that I really try to get across to people is that like,
00:53:39
Speaker
it will feel hard, especially in the beginning and especially in the middle, but it won't always feel this hard. Like there will be new challenges in the future, but like you can feel so much better and it doesn't have to be miserable. Like you can get to a point where like you can sustain your 100 pound weight loss and you can be fit and you can play with your kids and you can do all the things you wanna do and you can be in a bathing suit and not feel like crazy or guilty or whatever the case may be. And like get to a point where like life just feels good and health and weight isn't something that you're always thinking about. And so like, I just think that's something that so many people need to hear. And so one like last question that I have for you is if there was a person who was ready to do this or they're like sitting there, but they're just kind of wondering, like questioning they've tried in the past and maybe in that position where you were in, where like, you know, they've had some kids or they're thinking like they don't necessarily know if they can do this. Like, what advice would you give to that person to just help them get started?
00:54:31
Speaker
Yeah. Oh my gosh. One piece of advice. Okay. Just commit. I would say, um, just commit and then set yourself up for success. And so I think everybody that's different for everybody, but like, whether that's accountability, like whether that's being like, okay, I'm going to do this, but I know I need support. I'm goingnna tell my husband, to tell my best friend, I'm going to hire a coach, whatever that may be Set yourself up for success in that way. and just don't put a timeline on it. This is something that I tell my clients too. Like you're signing up with me for six months, but a it's probably going to take longer than that. And B, like you're signing up for this lifestyle forever. and so I think you have to know that going into it. So
00:55:12
Speaker
If you say you're going to do it, commit to doing it. Set yourself up for success with having the people and the support and the strategies in place. And then don't put a timeline on
Conclusion: Mindset and Internal Work
00:55:22
Speaker
it. Yeah. I mean, you can have a goal weight. I tell my clients don't even have a goal weight. I'm just like, you can have one in your mind, but it's probably not the actual weight you're going to end up wanting to be at. So just know that. But I think that's important not to put a timeline and just do the thing.
00:55:37
Speaker
I love that. I love having not a timeline because it's like if if you are committing to this being your new lifestyle, like what's the rush? Like what are we rushing for? You know, like you have so much time to figure this stuff out and things are going to change as you get older and go through different phases. And so it's like, why are we putting these arbitrary timelines on ourselves if we don't need to? And so i think that's super awesome advice. well i appreciate you being on here and just like being super honest and real and like giving a real perspective and real expectations because i think that is missed a lot especially on social media now it's like you turn it on and you see people who just shred it and just like just saying things that just aren't real like it's just like it's not real life and so i love when i can find somebody else who like
00:56:12
Speaker
is done this and has gone through it and really gets like the the behind the scenes stuff and it's not just the before and after picture it's everything in between because i think more people need to hear this and really need to hear the message like it is possible to change if you really desire to do that so yeah Where can the people find you if they if they want to get in more like more information or hear more about your what you're doing? Because obviously you coach people and different things like that. so Yeah.
00:56:36
Speaker
Yeah. So I'm just on Instagram, Maddie Said Fitness. And so M-A-D-Y-S-E-D Fitness on Instagram. And I post a lot on there. I do a lot of stories. I'm just like talking about kind of what we talked about today, like strategies and mindset and all of that stuff. And then I do have a coaching application in my bio.
00:56:54
Speaker
um And so, yeah, they can find me there. Awesome. Well, I'll link some of that stuff in the show notes too, as well, so they can find you. But again, I appreciate h you being on here. I can't wait to get this episode out.
00:57:04
Speaker
Yeah, thanks. Hopefully you enjoyed that episode and were able to gather some valuable insight from hearing Maddie's perspective. As I mentioned in the intro, we have a lot of similarities, but also quite a few differences. And I think it's super helpful to get the especially with goals around weight loss and just digging into some of the behind the scenes stuff because I think on social media and things like that, it's very easy to just get lost in the before and after pictures or get caught up in some certain meal plan or some certain fitness routine or whatever. But the honest truth is this is hard because of the mindset stuff, because of the psychology, because of all the things that you have to work on internally. And there's no certain program or diet or even medication that's going to fix those internal things. And so you really have to be willing to just do the work, like really figure out the reasons why you are overeating and the reasons why you're struggling and why this is such a difficult thing for you. And I think that a lot of people overlook that and they just want the quick fixes. They just want to get in the gym and they just want to
00:58:14
Speaker
get this certain diet or these certain macros. And obviously that stuff is helpful and you're going to have to learn about that stuff and embrace that stuff. But for so many people, this is a lot deeper than just macros or exercise routines. It's about really digging in and finding out the reasons why you're struggling so much and then starting to address some of those things and starting to figure out some of your thought patterns and how those things are holding you back and maybe some limiting beliefs and different things like that. And it helps a lot to have somebody who's been there along with you to guide you through some of that stuff or get around some people who have accomplished the same goals that you want to accomplish because doing it alone is difficult. And so trying to find some people who can help you do those things can be extremely helpful. But as I said, i appreciate you listening. As always, i will leave Maddie's info in the show notes. And obviously, you know how to get ahold of me if you have questions for me or anything like that. But I appreciate you listening and we will see you next week.