Be It Till You See It with Lesley Logan [Ep. 104]

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This is the Eat Well, Think Well, Live Well podcast.

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I'm Lisa Salsbury, and this is episode 104.

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Be it till you see it with Leslie Logan.

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Leslie is a second generation certified Pilates teacher breath, work habits and mindset coach.

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And the founder of online Pilates classes.com.

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We start by chatting about Pilates, of course, but quickly move into a fun discussion about the difference between fake it till you make it and be it till you see it.

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Spoiler alert.

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One gives you imposter syndrome and one doesn't.

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We also take a long look at what self-care is and how to incorporate it during your busy day movement is of course important to both of us.

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And we hope we inspire you to prioritize it as well.

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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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Welcome back to the eat well, think well, live well podcast.

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I'm delighted to have Lesley Logan, who is the host of the, be it till you see it podcast, also the founder of the online Pilates classes.

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com.

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So she reached out to me and I thought we'd have a great conversation.

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So welcome Lesley, tell us a little bit about yourself, how you came into the wellness space and, um, and we'll go from there.

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Um,

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really fun.

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I am honestly.

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My father was a big into sports.

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And so I grew up just as a very active person.

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Um, I got into college to do kinesiology.

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I thought I'd for sure be an athletic trainer for football teams.

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Like that was my dream.

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And I happened to have a really hard time with my right arm.

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I was having pains in my shoulder, which turned out to be from carpal tunnel as a 20 year old.

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Um, and so I switched my majors, but I never left the exercise fitness world.

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Um, and I happened to be invited to a class, which I laughed at the girl who invited me.

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I said, that can't do what you think it's going to do.

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It's an infomercial workout.

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It's B it's BS.

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It's BS.

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Um, but I wanted a friend.

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So I went to the class and I found and felt parts of my body I never felt before, which is a little weird for an athlete and someone who is very active, like, don't I know all the muscle?

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I mean, I studied them.

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Um, but I felt parts of myself I never felt before and I changed my work schedule so I could go every single day.

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And that led me down a whole path because I realized the more I moved my body, the more I connected to myself, the more I realized kind of what I wanted in life and like how I wanted to live my life.

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And I got more present and discovered I wanted to move to Los Angeles.

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And then from there, like there was just like a domino effect of like the more present you get and like what is making you happy and unhappy, the more honest you can get with yourself and the more I could prioritize the decisions I was making in my life.

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It wasn't just like kind of happening to me.

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I was kind of in control of it.

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And someone suggested I become a Pilates instructor.

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It was 2008 when I became a PELIS instructor, which is not really the time that most people are making job changes, but I did.

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And people thought I was crazy.

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They thought no one is going to pay for private sessions with you during this time.

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I got so busy teaching PELIS, I had to quit my job.

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Real job.

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And, uh, and that was an air quotes for those listening.

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And I've been doing it ever since it's led me all over the world.

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And that led me to setting mindset, setting habits, and really trying to understand like what makes it easy for some people to take time for them, their selves and their, and their movement practice and, and making choices that they know will make them feel better.

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And what.

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Um, and that's really helped me understand people who are different than myself, who can like, I said, I'm going to do something, but I'll just do it having the understanding of what it takes has and the science behind has been really cool.

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That's how I got here.

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perfect.

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Thank you.

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So we are definitely going to be talking about, um, mindset and some self care, but before we get into that, just like one quick question on Pilates, cause this is actually something I've always wondered myself, how, how would you define the difference?

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Because a lot of what you said, I feel like is similar to yoga practice and because Pilates refers to their workouts as.

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Like a practice.

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Whereas when I went to the gym this morning, like to lift weights, I just, I call it lifting or I don't call it like my lifting practice.

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Right.

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So that, that term seems to be unique to, both Pilates and yoga.

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How are they similar and different?

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And do you need both or?

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such a good question.

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Also, like, Doctors are practicing.

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And there's actually like, so like, there's like a couple.

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So, so I only bring that up because like, I think if people saw their workout as a practice, it would probably change how we think about working out too.

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So I don't know.

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I just see what it's like to use that word.

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Um, Pilates and yoga are actually very different.

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Now there are similarities, but those similarities, I would also say you could probably find an equal amount when it comes to.

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Uh, going to the gym and doing Pilates.

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So, uh, first and foremost, I think the reason why Pilates and yoga get put together is they're often found in the same studios.

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So even at gyms, they'll put Pilates in the same studio.

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Reason is they have the mats there, but they're the wrong mats.

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You should not be doing Pilates on a yoga mat ever.

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It's really not gonna be comfortable.

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It's not gonna be fun.

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You need a thicker mat for Pilates, but all that being said, so there is the mat practice of Pilates.

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and you'll also hear ref, I do reformer Pilates.

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I do this, it's all Pilates in my book.

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Um, it's just that there's a different piece of apparatus.

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You could do it on.

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So a different piece of equipment, right?

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You could do kettlebells or you could do barbells or you could do free weights.

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Right.

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so Pilates and yoga both can be done on a mat, but not always.

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Pilates can also be done on a bunch of a piece of equipment based on what your body needs.

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So unfortunately, a lot of people go to classes that are designed for, the average person and, and, and kind of, it's, it's a great workout.

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It's a great metabolic workout, but it might not be ideal.

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tailored to you.

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Um, however, those pieces of equipment are in existence because Joseph Pilate saw that people were struggling with his mat work and needed the reformer.

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They needed the tower Cadillac.

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They needed the one to chair to get the connections.

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So each piece of equipment Pilate actually challenges what we're doing.

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Um, but it's not like a practice makes a perfect, um, practice makes progress.

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Right.

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And so, the other similarities, I say that there's Pilates focuses on breath ish.

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Um, you D you breathe different differently in doing Pilates than you would in yoga.

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Yoga does a big diaphragmatic breath.

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They'd fill the belly, fill the lungs, exhale out the mouth.

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It's very important.

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And Pilates, we're actually trying to do in and out through the nose, more of a lateral breathing so you can keep your abdominals engaged.

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And then you're ideally not repeating an exercise.

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So you're going from one to the next.

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We're in yoga.

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You might repeat a pose depending on what type of yoga practices.

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Yeah.

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There's so many yoga practices out there.

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So I don't want any Yogi's like, she's wrong.

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I do a strong gut.

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Yes.

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There's an order.

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So like, uh, But and so there's a breath and then there's that mind mind body connection.

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Those are similar, but I would actually say that the intentions and behind each are very different and what you're trying to do.

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And while yoga can be strength based polize is strength based and does have flexibility components to it.

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But the idea is to connect and contract all of your muscles.

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You're working them all together evenly.

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Um, you're not overusing or overstretching anything at one time.

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but then if you look at like weight training, Pilates is very similar, right?

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You're trying to strengthen your muscles, you know, there's asymmetrical exercises, so it's all movement.

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And there's only so many ways the body moves, just the intentionality behind it.

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But what I love about Pilates is that its focus is to balance your imbalances, to work out the whole body at one time.

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Whereas at the gym, you could do a leg day, an arm day, a back day, right?

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In Pilates, it's the whole body, every exercise for the whole body.

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So hopefully that makes a little bit more sense for people trying to figure the two out.

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Yeah.

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Yeah.

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That's really helpful.

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Thank you.

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All right.

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So the name of your podcast is be it till you see it, which is so fascinating because as we were talking before, you said it's.

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It's quite different than fake it till you make it, which like you not a fan of that same.

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so tell us a little bit about that saying what that means to you and how that leads into, you know, really prioritizing yourself.

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Yeah.

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Okay.

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I'm so excited to talk about this because I remember being younger and seeing like Martha Stewart had like a reality TV show.

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It was kind of like The Apprentice and someone was like, well, we fake it till you make it.

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And Martha was like, you're fired.

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We never fake anything.

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And I laughed a little bit cause I'm like, Martha, really?

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Like some of the stuff that you're doing is kind of faking it.

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Right.

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But I did appreciate her approach to be like, we don't like, I just, it made me like stop in my tracks because I'm like, I hear it all the time.

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Fake it till you make it.

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The reality, the reality is, is most women struggle with faking anything.

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They feel like an imposter.

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They feel like a fraud.

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And I don't think anyone's an imposter.

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I think oftentimes we're just beginners at things and we're new to some things.

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And so instead of faking it and pretending like you're not.

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That already.

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What if you just acted as if you were so it's a little bit different.

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It's a different play on the same words.

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But how do you think about it?

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Is this if you were someone who prioritized yourself, if you were like looking at someone, you're like some woman that you're like, Oh, my gosh, it's all together.

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Okay, let's just pretend for a moment.

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Queen for a day.

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We snap our fingers like you're it.

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How does your life look?

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How are you filtering things?

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How are you making decisions?

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How are you spending your time?

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And then, instead of waiting until that happens, or, thinking that's never going to happen for you, what if you actually acted like that person today?

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If you were someone who prioritized yourself first, what are some decisions you would make about your morning?

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Would you hit snooze?

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Instead of, you know, would you actually like, rush out the door without like actually grabbing the gym bag or would you have back to the night before, like, these are just different decisions we would make.

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And if you can start to think if I'm already that person, what would I actually do right now in this moment?

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We can make different decisions for ourselves.

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Now, I'm not saying that you're going to end up with the hours of time that someone you envisioned would have, but what if, what if you actually made those decisions today?

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So another example.

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when I started my business, I had no idea what it was like to run a business.

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I had no idea.

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And I kept finding myself going, I don't know what I'm doing.

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I don't know what I'm doing.

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Well, guess what?

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If you keep saying, I don't know what I'm doing, or I don't have time or I'm not, I don't have these things.

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You won't.

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It's this really cool thing that happens.

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The universe proves to you.

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Correct.

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You don't.

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But instead I said, what if I did know if I was someone who knew how to run this business, what decision do I make in this moment?

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Would I be the person doing the thing?

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Oh, I probably would hire or ask someone who's an expert in that to do that thing.

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Right?

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So it's that be until you see, it just gives you a moment to take a pause.

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And instead of thinking that your life can't be what you want it to be, it could.

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And what decision would you make if it was, and that just so it makes us show up in a different way.

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If you're someone who's like, I want to eat well, if you're like, I don't have the money to eat well, I don't have the time to cook.

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I don't have these things.

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Well, what if you were someone who already was eating well?

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What decisions would you make at the grocery store?

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Or what decisions would you make when you're choosing what to order for dinner?

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Like, these, we can change our mindset by being until we see it, yet acting as if we already are that person.

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And those little changes, you know, they make, they add up.

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I think we get, uh, it's the opposite of perfectionism.

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Being until you see it, because you're, you're, you're doing the best you can, acting as if, and not waiting until it's perfectly timed and ready.

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I love the anecdote to, I don't know is.

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What if he did?

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because I was like, I'm not sure why I'm not sure.

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And so then.

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Inevitably when I have a new client come to me and I say, uh, What's going on for you as far as why, why do you think you can't lose weight?

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And they almost always go, I don't know.

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Right.

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Cause that's why they're coming to me.

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And I'm like, Well, Like based on your history or based on just random things, you may have seen on Google, like, What do you think might be the problem?

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If you did know, what, what do you think might it be?

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Well, I probably eat off my kids plates too often.

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Well, I probably snack too much during the day and then I'm not hungry for mealtimes.

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Like, it's always like, well, like you, you have so much wisdom inside you.

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And, and that is such a great question.

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Like, what if you did know?

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Is actually a really valid one.

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So I love that because that's something I use too, that, um, and I haven't thought of it as like being it and until you see it, but, yeah, I love that.

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Yeah, I think it can be.

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I love that you ask people that.

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I had this one coach who's like, what if you had to know?

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And that always like, I'm like, I was, uh, as a first born child who was like, it takes on too many of other people's responsibilities.

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I'm like, that makes me freeze a little bit, but I do like to go, what, well, what if I did, like, what if I did know it's a little bit like less pressure, you know, it lets you think what, what are we, you're right.

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We all have more wisdom.

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We all often know what the answer is.

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Like my grandmother was, um, Cereal dieter, like she knew all the things that it comes to health and weight loss.

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She knew them better than the doctors did.

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but I, I think really what it is, it's like watching her struggle with that was partly because people acted around her, like she didn't know how to lose weight or she didn't know how to be healthy.

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And she did.

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And if she, you know, maybe had people like you or people around who were just like, Hey, you know, like.

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What do you think it is?

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What do you think you could do?

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Then it becomes her decision on what she's doing in her life and not someone telling her what's going to work, right?

00:13:44.496 --> 00:13:47.226
And then we get to have this inner wisdom and make those choices for us.

00:13:47.226 --> 00:13:50.645
Oh

00:13:50.682 --> 00:13:59.542
for yourself, you're way more likely to do it than if someone just says, do this, follow this meal plan, eat these things, do this workout, when you're like, I think this is going to help me.

00:14:00.361 --> 00:14:15.101
So, which really is all about like I said, prioritizing yourself and getting into some of this self care stuff, because here's the thing, even if we're like, I think I probably snack too much, or I think I don't set my alarm early enough to, go to the gym.

00:14:15.121 --> 00:14:17.481
I even had someone say I just don't like my workout clothes.

00:14:17.481 --> 00:14:23.251
It's embarrassing to go to the gym, you know, but why are we not buying the new workout clothes?

00:14:23.522 --> 00:14:24.692
Why are we not?

00:14:25.726 --> 00:14:27.976
Saying no to the extra snacks.

00:14:28.017 --> 00:14:38.246
Why is it that we don't actually do these things if we do discover that inner wisdom, like, why do you think we don't take the steps?

00:14:38.466 --> 00:14:42.376
my gosh, I mean, if you knew the exact answer to that, we'd all be millionaires.

00:14:42.677 --> 00:14:43.616
But uh, I

00:14:43.687 --> 00:14:44.397
Well, that's true.

00:14:44.667 --> 00:14:50.876
I think to be honest, like it is actually very difficult to own.

00:14:51.361 --> 00:14:53.881
The decisions and the control that we have in our day.

00:14:54.822 --> 00:15:04.052
It is, to the person who got the clothes, it is embarrassing to admit that we know what we're doing is not helpful for ourselves.

00:15:04.192 --> 00:15:04.902
And we all do it.

00:15:04.912 --> 00:15:06.792
Like, I'm not even sitting here on a pedestal, you guys.

00:15:06.792 --> 00:15:11.532
Like, I know last night, I can tell you right now, I played my video game for an extra 20 minutes longer.

00:15:12.022 --> 00:15:12.522
I did it.

00:15:12.861 --> 00:15:15.392
I knew I was going to wake up feeling like crap.

00:15:15.552 --> 00:15:23.601
So we all do these things, uh, as a rebellious thing or as a sign that we can like, we can do whatever we want.

00:15:23.861 --> 00:15:34.131
But the truth is, is that if we're really loving of ourselves, if we actually love ourselves, then prioritizing ourselves first would actually be like a requirement number one.

00:15:35.422 --> 00:15:50.591
And we would actually make sure that the relationships in our lives also observe that priority for ourselves, but also for themselves, you know, it will, it will, it frustrates the heck out of me when my husband, like, I'm so tired and I'm like, yeah, you went to bed at three.

00:15:51.456 --> 00:15:52.287
I'd be tired too.

00:15:53.336 --> 00:15:59.366
I like, I don't have, I'm not crying a violin for you because like I, it would be, it's like fricking hot.

00:15:59.376 --> 00:16:01.397
If when you like, it's sexy, it's amazing.

00:16:01.636 --> 00:16:04.966
I love you more when I know that you're taking care of yourself because I want to live a whole life with you.

00:16:05.157 --> 00:16:06.216
Like I want you here.

00:16:06.216 --> 00:16:07.976
I want to live to a hundred and I want you chasing with me.

00:16:07.976 --> 00:16:08.777
Like I want that.

00:16:08.777 --> 00:16:09.037
Right.

00:16:09.277 --> 00:16:16.626
And what I see is a lot of people will use their partner or their children or their families as an excuse of why they can't prioritize themselves first.

00:16:16.956 --> 00:16:19.706
But what they're not doing is actually saying it is important to me.

00:16:19.706 --> 00:16:19.725
Okay.

00:16:20.476 --> 00:16:27.557
That these things happen in my life so I can actually be the loving wife, mother, sister, friend, boss, co worker.

00:16:28.047 --> 00:16:32.177
And we have, there's so much wellness shaming that happens out there.

00:16:32.447 --> 00:16:33.027
Uh,

00:16:33.366 --> 00:16:34.596
Tell me more about, what do you mean?

00:16:34.907 --> 00:16:37.106
oh, it must be nice that you can do this.

00:16:37.116 --> 00:16:39.086
It must be nice that you could have new workout clothes.

00:16:39.826 --> 00:16:47.876
Like, I have clients who don't want to tell their friends that they do Pilates because they don't want their friends to know that they spend that kind of money.

00:16:49.037 --> 00:16:55.287
Oh, what would people think at church if, or at work, if they hear that I spent a hundred million dollars for a private session?

00:16:56.206 --> 00:16:57.256
It's like, who cares?

00:16:57.267 --> 00:16:58.947
This is your, your budget.

00:16:59.557 --> 00:17:01.496
You get to decide how you spend your money, right?

00:17:01.706 --> 00:17:07.646
But there is this wellness shaming of people going, Oh, it must be nice if you go walk at your lunch instead of like having to work extra.

00:17:07.646 --> 00:17:13.027
And I think especially for people in the States, there is this weird badge of honor when you're really busy.

00:17:13.362 --> 00:17:14.031
Totally.

00:17:14.291 --> 00:17:15.471
It's the busy crown.

00:17:15.602 --> 00:17:16.132
Yeah.

00:17:16.852 --> 00:17:17.862
like, I am so busy.

00:17:17.912 --> 00:17:21.172
I'm always like, let me crown you as the busy queen.

00:17:21.182 --> 00:17:21.791
Yes.

00:17:21.821 --> 00:17:23.701
You you're welcome to be the busy queen.

00:17:23.701 --> 00:17:24.801
I do not want to be that.

00:17:24.926 --> 00:17:26.086
I don't either.

00:17:26.106 --> 00:17:31.356
Like Oh, I, I, I only got four hours of sleep last night and I find it really fascinating.

00:17:31.356 --> 00:17:37.047
So, um, I met this woman who actually did a whole talk at like a corporate office about wellness shaming.

00:17:37.047 --> 00:17:39.866
And I said, well, how do you, how do you respond to that?

00:17:39.866 --> 00:17:41.487
And she goes, it is really nice.

00:17:42.317 --> 00:17:43.247
You should try it.

00:17:43.596 --> 00:17:46.317
Why don't you think you're worthy of it?

00:17:46.396 --> 00:17:47.606
She's like, challenge people.

00:17:47.826 --> 00:17:49.757
We have to be, and I love this.

00:17:49.757 --> 00:17:57.406
I, and I know that as I'm talking to probably a lot of women and it's like, I'm not a confrontational person, but you can actually just practice responding.

00:17:57.446 --> 00:17:57.936
It is.

00:17:57.957 --> 00:17:58.926
Thank you for noticing.

00:18:00.297 --> 00:18:07.416
That's non confrontational because what it is doing is making them go, Oh, like there's no, there's, there's nothing there.

00:18:07.477 --> 00:18:09.557
we are raised, Oh, it's a nice shirt.

00:18:09.596 --> 00:18:10.386
Oh, it was on sale.

00:18:10.672 --> 00:18:12.271
How many people listening say that?

00:18:12.301 --> 00:18:21.031
It's this exact same thing and ladies, the more we can as, as a group of people start to reflect that mirror back, it is nice.

00:18:21.491 --> 00:18:22.951
Taking care of myself is nice.

00:18:22.971 --> 00:18:32.471
And not only is it nice, it is important because if you do, I use the example in the image of a, um, cup full of water.

00:18:33.112 --> 00:18:35.211
I live in Las Vegas today, it's 109 guys.

00:18:35.501 --> 00:18:40.892
If I fill my cup full of water and someone bumps into me a little splashes out, like I'm not too mad about it.

00:18:41.142 --> 00:18:43.172
Because like it's a bummer but like it's not a big deal.

00:18:43.182 --> 00:18:44.092
I got a cup full of water.

00:18:44.612 --> 00:18:50.412
But if my cup started half fill and someone pushed into me and some water fell out, I'm gonna be pissed.

00:18:50.571 --> 00:18:51.571
I'm gonna be short tempered.

00:18:51.761 --> 00:18:52.682
I'm gonna be frustrated.

00:18:53.061 --> 00:18:55.801
But when I have a full cup, I am like, oh, do you need some water?

00:18:56.092 --> 00:18:57.372
Here, you should have some water.

00:18:57.922 --> 00:18:58.442
Take some.

00:18:58.817 --> 00:18:59.997
We are more generous.

00:19:00.037 --> 00:19:06.376
We are the people that we want to be seen as loving, kind, thoughtful, smart, generous, right?

00:19:06.477 --> 00:19:09.626
But when we don't take care of ourselves first, we are short tempered.

00:19:09.656 --> 00:19:16.537
It takes more energy to pretend to be someone who is loving and kind and thoughtful and generous.

00:19:16.987 --> 00:19:20.727
And so what I, I hear people say, I have kids, it's chaos in the morning.

00:19:21.227 --> 00:19:23.057
You know what kids learn?

00:19:24.731 --> 00:19:29.422
So if your kid learns that in the morning, these are the routines that happen, this is what happens.

00:19:29.672 --> 00:19:31.001
We move in the morning.

00:19:31.505 --> 00:19:34.394
we sit down and take a moment and think about what we're doing.

00:19:34.394 --> 00:19:37.484
We like take a beat or they see you.

00:19:37.525 --> 00:19:39.575
Oh, this is mom's 15 minutes.

00:19:40.650 --> 00:19:48.619
They actually are still going to interrupt, they're still going to be kids, but they're going to over their life learn that as an adult, I get to say, this is my time.

00:19:48.950 --> 00:19:52.200
And then they have boundaries and you're actually teaching them to have boundaries.

00:19:52.230 --> 00:19:56.779
And they're not going to remember like, Oh, my mom was always working out when I was getting ready for school.

00:19:57.029 --> 00:19:59.990
They remember my mom had energy to chase after me.

00:20:00.250 --> 00:20:05.089
You know, and I think too often, so many people are not doing fun things with their kids because they don't have the energy.

00:20:05.480 --> 00:20:10.660
They don't have the, they don't have the stamina, they don't trust their bodies to keep up with those kids.

00:20:10.920 --> 00:20:16.660
And so I remember my parents when I was younger, not having energy time.

00:20:16.859 --> 00:20:23.039
They were short tempered when I was younger, when they started to have their own wellness schedules.

00:20:23.049 --> 00:20:24.000
They're like, this is what I'm doing.

00:20:24.009 --> 00:20:25.119
You guys are on your own.

00:20:25.549 --> 00:20:36.170
What I saw was like two people like Taking care of themselves, which made me want to take care of myself at that time, and I remember how much more energy and fun they were at that time.

00:20:36.170 --> 00:20:37.980
I didn't go, ugh, they went to the gym without me.

00:20:38.720 --> 00:20:43.880
I remember that, you know, so, it's just, I, I, I understand that there's a lot of reasons, a lot of excuses why this couldn't work.

00:20:44.130 --> 00:20:46.059
And obviously if you have an infant, it's a different story.

00:20:46.240 --> 00:20:50.920
But even if you have an infant, you have to take care of yourself, otherwise you cannot be there for them.

00:20:50.930 --> 00:20:52.140
Like, this is just how it goes.

00:20:52.650 --> 00:20:53.039
Yeah.

00:20:53.680 --> 00:20:57.400
And there's so many ways to, to like fit in a workout as far as.

00:20:58.319 --> 00:21:03.099
You know, when people are like, Oh, it must be nice to, you know, belong to that gym or go to that place.

00:21:03.170 --> 00:21:10.960
I mean, for four years, I lifted in my garage on some equipment that we bought for 500 off Craigslist.

00:21:11.220 --> 00:21:13.380
I promise there's people quitting in your town.

00:21:13.549 --> 00:21:17.769
There's people quitting their exercises, like buy it from them.

00:21:18.450 --> 00:21:21.720
And yeah, you can totally get yourself set up.

00:21:22.214 --> 00:21:23.924
So they got, I bought a new Peloton.

00:21:23.954 --> 00:21:24.984
They got it half off.

00:21:25.005 --> 00:21:38.835
Cause I was like, I'm now going back into a gym, but like also on Facebook, you guys, if there are actual groups that are niche to your area that are all about like not throwing things away or not buying, don't buy, they're like, don't buy groups.

00:21:39.085 --> 00:21:41.535
And literally it's people going, take my weights.

00:21:42.285 --> 00:21:43.894
off of my board.

00:21:43.944 --> 00:21:45.164
Just take them away.

00:21:45.214 --> 00:21:46.585
Just get rid of, I don't want them anymore.

00:21:46.744 --> 00:21:47.295
So you're correct.

00:21:47.295 --> 00:21:48.595
There is someone quitting where you are.

00:21:49.147 --> 00:21:50.837
also, it doesn't need to be an hour.

00:21:51.232 --> 00:21:51.593
Yeah.

00:21:51.948 --> 00:21:52.298
Yeah.

00:21:52.548 --> 00:21:54.198
But it's also not an hour long work.

00:21:54.438 --> 00:21:55.048
I don't know.

00:21:55.468 --> 00:22:04.817
I haven't done the research, but I'm convinced that it's the, the reason why people think the hour long workouts is because Jim's classes were an hour and that's because they had to pay the teacher for an hour.

00:22:04.998 --> 00:22:20.157
You know, I'm convinced it's like an hourly rate for the teacher's time, but There are so many studies that show that 20 minutes of cardio twice a week is great and strength training, you don't need to do two hours or an hour to get what you need.

00:22:20.178 --> 00:22:26.607
And when I travel around the world, different countries actually have workout equipment in parks.

00:22:26.678 --> 00:22:28.867
And my neighborhood park has like some workout equipment.

00:22:29.137 --> 00:22:30.647
There are free options.

00:22:30.657 --> 00:22:31.637
There are different options.

00:22:31.938 --> 00:22:34.988
A park bench can be a great thing to do dips off of or step ups.

00:22:34.988 --> 00:22:35.178
It's like.

00:22:35.643 --> 00:22:40.962
What no matter what your economical level is, there is a way to get movement in and it doesn't need to be an hour.

00:22:41.583 --> 00:22:51.002
And the reason I know this is, uh, for health and, and wellness and mindset and prioritizing yourself first is that, uh, BJ Fogg is a behavioral scientist.

00:22:51.002 --> 00:22:52.923
He was a behavior scientist at Stanford.

00:22:53.262 --> 00:22:56.583
Um, he wrote the book, tiny habits.

00:22:56.873 --> 00:22:59.113
He is the person that the founders of Instagram study from.

00:22:59.113 --> 00:23:01.353
He's anybody who does habits study from the sky.

00:23:01.653 --> 00:23:08.313
And I love his work because It actually breaks down through scientific evidence, how habits are truly created.

00:23:08.712 --> 00:23:11.722
And what it says is it has to be tiny, has to be small.

00:23:11.893 --> 00:23:20.492
So if you are wanting to prioritize yourself first and you're inspired by this and you want, you're like, yeah, I want my kids or my family to like, see, I'm being, it's like, I see it.

00:23:20.492 --> 00:23:22.633
I'm, I'm taking action, prioritizing myself today.

00:23:23.048 --> 00:23:33.428
If you try to do an hour long workout, you may do it, but then probably if you don't do it for having done a workout, well, you're going to be sore, maybe too sore to do it again the next day, or maybe the next day is too busy for an hour.

00:23:33.688 --> 00:23:38.938
So what BJ found is like actually making it super small, super small.

00:23:38.938 --> 00:23:42.498
So it's easy to do is how habits are truly created.

00:23:42.528 --> 00:23:45.198
It doesn't take 21 days or 60 days or 90 days.

00:23:45.198 --> 00:23:47.038
It actually can happen in two days.

00:23:47.837 --> 00:23:48.877
It can happen in three days.

00:23:48.877 --> 00:23:49.117
It can.

00:23:49.673 --> 00:23:57.432
Yes, if it's small enough and also here's the other key for everyone listening, how you think about it afterwards and like in the moment afterwards.

00:23:57.492 --> 00:24:01.913
He has an example in his book that he does like three pushups on the wall after he goes to the bathroom.

00:24:01.913 --> 00:24:04.482
So he flushed the toilet, turns the wall, did three wall pushups.

00:24:04.772 --> 00:24:05.093
Okay.

00:24:06.012 --> 00:24:06.403
Easy.

00:24:06.913 --> 00:24:07.542
A wall pushup.

00:24:07.583 --> 00:24:09.442
It's the easiest pushup there is, right?

00:24:09.692 --> 00:24:14.573
And then he would like, he would give himself a little high five, like, whoop, did that.

00:24:14.583 --> 00:24:18.843
Like that smile, that upbeat thing, it creates a dopamine in the brain.

00:24:19.063 --> 00:24:20.623
Habits are created from dopamine.

00:24:20.893 --> 00:24:30.663
The reason why everyone's addicted to their phones is because those red lights, those dings, that attention, it is actually creating dopamine hits in your brain.

00:24:30.923 --> 00:24:34.143
You can actually control that because you can create your own dopamine hits.

00:24:34.272 --> 00:24:35.982
So you have to celebrate what you did you.

00:24:36.532 --> 00:24:38.942
Because most of us will be like, it's not enough.

00:24:39.032 --> 00:24:40.863
Three wall pushups isn't enough.

00:24:41.272 --> 00:24:44.952
And that's, that's the thought you're, you're having to combat there.

00:24:45.603 --> 00:24:47.702
Well, and also that it's not enough.

00:24:47.732 --> 00:24:48.923
That's shame and judgment.

00:24:48.952 --> 00:24:51.212
And what the brain doesn't like is shame and judgment.

00:24:51.222 --> 00:24:56.333
So we'll actually avoid anything that brings judgment, shame, on it.

00:24:56.343 --> 00:25:03.292
So you won't even, you actually will not even think about doing the three pushups because you've actually, those have brought on a different feeling in the brain.

00:25:03.303 --> 00:25:04.173
The brain does not want to fill.

00:25:04.173 --> 00:25:07.682
Your brain is really great at making sure you do the things that make you feel good.

00:25:07.883 --> 00:25:13.192
That's why you have the urge to pick up your phone when you're like waiting in line because your brain's like, Oh, that's going to make me feel good right now to scroll on that.

00:25:13.192 --> 00:25:13.452
And.

00:25:13.873 --> 00:25:15.343
Like, you know, get distracted.

00:25:15.512 --> 00:25:24.843
So when you are creating something, if you are wanting to make a change in your life tomorrow, make it really small and then plan it, how you're going to celebrate that.

00:25:24.853 --> 00:25:27.586
And let's just say you forget, And a lot of times, you forget what you did.

00:25:27.586 --> 00:25:29.799
And then you go, oh, I forgot to do that today.

00:25:29.819 --> 00:25:31.990
You go, oh, I'm so glad I remember that.

00:25:32.349 --> 00:25:33.700
I'm so glad I thought about that.

00:25:33.839 --> 00:25:35.230
Celebrate that you thought about the thing.

00:25:35.230 --> 00:25:39.799
Because you want to create positivity around whatever you're trying to make a habit.

00:25:40.029 --> 00:25:42.259
So that your brain seeks out opportunities.

00:25:42.259 --> 00:25:52.710
Have you ever noticed People who are movers and, and have like figured out their habits for like eating healthy and living well and all these things, you notice that like they are constantly aware of when those things are.

00:25:52.720 --> 00:25:54.509
It's because their brain is seeking out.

00:25:54.980 --> 00:25:56.230
How can I get another dopamine hit?

00:25:56.289 --> 00:25:58.630
And so they're looking for those times in the day when they can move.

00:25:58.839 --> 00:26:00.190
We think, Oh, it must be nice.

00:26:00.220 --> 00:26:04.779
They have the time for that, but their brain sought out looking for the time for that.

00:26:04.829 --> 00:26:14.724
So we have to kind of keep Hijack how we're thinking about the things we want to be doing and give ourselves space and grace and, um, and that perfectionism stuff.

00:26:14.744 --> 00:26:17.255
It's, it's keeping everybody from.

00:26:17.779 --> 00:26:21.660
You know, all or nothing mindsets give me everyone from a life they want to live.

00:26:22.256 --> 00:26:22.685
Yeah.

00:26:22.746 --> 00:26:29.556
So when we're thinking about habits, a lot of times I feel like we want to incorporate more self care habits.

00:26:29.816 --> 00:26:32.766
And in fact, I was at a therapy appointment.

00:26:32.776 --> 00:26:34.625
I, I do that to people.

00:26:34.816 --> 00:26:39.185
So she was like, Oh, Hey, so what are you doing for self care?

00:26:39.195 --> 00:26:41.445
Cause we were talking about like family issues and stuff.

00:26:41.445 --> 00:26:43.976
And she's like, what do you, what do you do for self care?

00:26:44.496 --> 00:26:55.151
And I find that to be such a tricky question because I'm like, well, I do work out like exercise is important to me, but beyond that, I'm like, I do my nails.

00:26:55.881 --> 00:26:58.401
Like I just kind of out of ideas.

00:26:58.421 --> 00:27:08.070
And so obviously, yeah, we want, I mean, I think, I think moving our bodies is the greatest form of self care, which is why I've like prioritize that.

00:27:08.070 --> 00:27:09.411
And I'm like, okay, I've got that down.

00:27:09.881 --> 00:27:11.830
But she's like, you need more.

00:27:11.861 --> 00:27:13.560
I'm like, I'm at a loss.

00:27:13.631 --> 00:27:15.381
I don't know.

00:27:15.381 --> 00:27:15.701
Yeah.

00:27:15.726 --> 00:27:21.865
I mean, everyone listening, I'm sure is because we often think massages are self care and facials are self care.

00:27:21.865 --> 00:27:22.026
And.

00:27:22.026 --> 00:27:22.415
And.

00:27:22.556 --> 00:27:27.566
And, um, I consider my nails part of my routine, so, but there's self care for sure.

00:27:27.786 --> 00:27:32.282
But like, not all self care things have to be expensive and not all of them have to need appointments.

00:27:32.282 --> 00:27:36.373
And for the busy people listening, I think we can actually start to identify different ways of self care.

00:27:36.373 --> 00:27:39.113
So drinking enough water in a day can be self care.

00:27:40.042 --> 00:27:42.893
Sleeping, prioritizing your sleep can be self care.

00:27:43.573 --> 00:27:53.192
Showering every day can be self care and I say that for the new mom listening who's like not had a shower in a couple of days, shower every day, right?

00:27:53.192 --> 00:27:54.593
Like that's a form of self care.

00:27:54.762 --> 00:27:57.942
So self care can be actually getting dressed each day.

00:27:58.262 --> 00:28:01.133
Self care does not have to be these things that all cost money.

00:28:01.452 --> 00:28:03.823
It can actually be things that we put in our day.

00:28:03.823 --> 00:28:04.972
So I'll tell you my self care routine.

00:28:05.593 --> 00:28:08.502
So in the morning, I wake up to a sunrise alarm clock.

00:28:08.522 --> 00:28:11.292
I highly recommend this because I don't have an affiliate link.

00:28:11.292 --> 00:28:11.873
I don't have any of this stuff.

00:28:12.093 --> 00:28:12.333
I did.

00:28:12.343 --> 00:28:17.012
It's an alarm clock, but instead of making a beeping noise, the light just.

00:28:17.462 --> 00:28:22.182
It has a light that just goes from dark to like brighter and brighter as if the sun is waking me up.

00:28:22.532 --> 00:28:31.353
And so I wake up and I don't need to hit snooze because my brain has been seeing this light get brighter and brighter and going, Oh, it's time to wake up now and little birds chirp at the end.

00:28:31.813 --> 00:28:33.262
I dry brush.

00:28:33.708 --> 00:28:40.387
And that is something I never thought I would do, but it's actually like very stimulating for the skin and it kind of wakes my body up.

00:28:41.218 --> 00:28:46.478
This next thing did cost me investment, but I don't think you have to, you think you can do a cold shower.

00:28:46.508 --> 00:28:47.448
I do a cold plunge.

00:28:48.198 --> 00:28:52.567
And it's like a few minutes, my cold plunge, and then I put on my sunscreen.

00:28:52.607 --> 00:28:59.278
I believe sunscreen is self care because it's like things that make your life, your longevity exist.

00:28:59.288 --> 00:29:00.587
So I live in Las Vegas.

00:29:00.617 --> 00:29:01.657
I walk the dog in the morning.

00:29:01.657 --> 00:29:04.917
You'd be surprised at how tan one can get at 6 a.

00:29:04.917 --> 00:29:05.178
m.

00:29:05.407 --> 00:29:06.577
You can get tan at 6 a.

00:29:06.577 --> 00:29:06.597
m.

00:29:07.627 --> 00:29:07.798
if

00:29:07.827 --> 00:29:08.958
In Vegas, yes.

00:29:08.968 --> 00:29:09.377
Yes.

00:29:09.407 --> 00:29:09.798
Yes.

00:29:10.038 --> 00:29:15.198
So I do put sunscreen on and I call that my self care and I grab a gallon, a jug of water and I walk my dog.

00:29:15.518 --> 00:29:18.788
And my hour long walk is self care.

00:29:18.827 --> 00:29:22.298
I look at the scenery, I get to watch the sun rise.

00:29:22.657 --> 00:29:26.508
That is time with me outside getting that first light of day.

00:29:26.518 --> 00:29:27.887
Super great self care.

00:29:27.907 --> 00:29:29.698
And then I do a movement practice of some kind.

00:29:30.127 --> 00:29:32.448
and I do a meditation or journaling.

00:29:32.498 --> 00:29:34.897
One of the two, whichever my body, whichever I'm like craving at the time.

00:29:35.208 --> 00:29:36.178
That is self care.

00:29:36.478 --> 00:29:37.397
All of those things.

00:29:37.897 --> 00:29:40.057
My breakfast being heavily full of protein.

00:29:40.337 --> 00:29:41.077
Self care.

00:29:41.317 --> 00:29:44.667
You know, we can actually change the way we think about our meals.

00:29:45.472 --> 00:29:51.833
And we can consider them things that are going to be things we're caring for our body when you, I'm sure you talk about food is fuel, right?

00:29:51.833 --> 00:29:53.182
Like, how are you feeling your body?

00:29:53.212 --> 00:29:53.992
That is self care.

00:29:53.992 --> 00:29:57.393
So I bet you Lisa are doing a ton of things that are self care in your day.

00:29:57.633 --> 00:30:00.643
It's just that you're thinking of more as like, Oh, these are the things that are supposed to be good for my body.

00:30:00.903 --> 00:30:06.792
And not as we can reframe them and realize, wow, I am actually, look at all these things I'm doing for myself right now.

00:30:06.942 --> 00:30:07.702
You know, at night.

00:30:08.133 --> 00:30:15.093
Not last night, but most of the time I try not to look at a screen for the hour before bed and I do a sunset alarm for that.

00:30:15.093 --> 00:30:16.212
But there's some things I do at night.

00:30:16.212 --> 00:30:18.833
I could, I could be put my self care routine at night for sure.

00:30:20.173 --> 00:30:22.522
For the person listening, it is a lot that I do in the morning.

00:30:22.573 --> 00:30:24.542
Just know I started with just the walk in the morning.

00:30:25.303 --> 00:30:26.143
That's where I started with.

00:30:26.393 --> 00:30:31.573
So you start with something small and then you start to stack things on as your body needs them.

00:30:31.883 --> 00:30:34.722
You know, I didn't, what I need at 41 is much different than what I need at 30.

00:30:35.840 --> 00:30:41.070
Yeah, I mean, I totally recognize how much more time I have now that I have teenagers.

00:30:41.111 --> 00:30:53.740
I don't know if you have children, but when they were young, like the morning they would always wake up before me and, you know, managing littles in the morning is a whole other situation.

00:30:53.740 --> 00:30:57.300
So you have to figure out self care like throughout the day.

00:30:57.300 --> 00:31:03.455
But now that I have teenagers and they are, you know, manage themselves and quite frankly, Um, I don't listen to this.

00:31:03.465 --> 00:31:04.445
So I can throw them under the bus.

00:31:04.796 --> 00:31:07.346
You know, I have to like, wake them up at 10 or 11.

00:31:08.135 --> 00:31:08.776
On this summer.

00:31:09.306 --> 00:31:10.086
I have one that works nights.

00:31:10.096 --> 00:31:11.375
So that are late evening.

00:31:11.375 --> 00:31:18.125
So that's fair, but anyway, Point being, I totally recognize I have more time now.

00:31:18.586 --> 00:31:26.816
So thinking about fitting these things in, I mean, Is it self care if you have to bring the kids on their bikes for your walk still?

00:31:26.885 --> 00:31:29.395
Yes, it totally is.

00:31:29.826 --> 00:31:30.885
And also how cool.

00:31:30.905 --> 00:31:32.076
They're riding their bikes.

00:31:32.625 --> 00:31:35.306
Why their mom or their dad is out on a walk with them.

00:31:35.316 --> 00:31:39.465
Um, that's, they're seen as, they're spending time with you, you're seen as like, I'm getting my move.

00:31:39.465 --> 00:31:49.635
My parents made us do family walks and now I realized they were doing walks to lose weight, but like that was like, but they made it fun and they, they, they made it part of our thing.

00:31:50.066 --> 00:31:53.756
You know, I, I think it's so much harder for parents these days.

00:31:53.756 --> 00:32:00.365
There's a lot of pressure and expectations on them to like helicopter around their kiddos more and more and more.

00:32:00.665 --> 00:32:04.496
But I also think that like, you get to decide.

00:32:04.905 --> 00:32:11.286
How it works and, and, and, or maybe, you know, my goodness, that used to be that you can ask help from the neighbors.

00:32:11.756 --> 00:32:19.756
I'm like, I remember there was a couple of days a week, we went to the neighbor's house for an hour while things were, my mom had this one job that she would do.

00:32:19.756 --> 00:32:22.976
And so then we go back and like, then a two days a week, their kids were over.

00:32:22.976 --> 00:32:23.215
So,

00:32:23.721 --> 00:32:24.151
Yeah,

00:32:24.306 --> 00:32:24.996
you know, I,

00:32:25.060 --> 00:32:25.901
We did that a lot.

00:32:26.286 --> 00:32:28.826
I think that there's, there's always a way.

00:32:29.681 --> 00:32:46.111
There's always a way, but you will have to start small and then start to just think about if, what if I knew how to solve this problem of time or what if I, I could work out for, uh, I could move, I could go to the library, I could go to a park for an hour.

00:32:46.111 --> 00:32:53.050
Like I have, I know some, one of my clients had like three kids drop offs in the morning, three different places and she.

00:32:54.080 --> 00:32:55.381
She was like, I just don't have the time.

00:32:55.381 --> 00:32:57.711
And I said, okay, well, tell me about the drop offs.

00:32:57.711 --> 00:32:58.851
Tell me when pickups start.

00:32:59.090 --> 00:33:01.490
Well, what I'm on your way after kid number three.

00:33:02.000 --> 00:33:03.851
So like, just, just drive straight here.

00:33:04.540 --> 00:33:05.371
This is where you're going to drive.

00:33:05.391 --> 00:33:06.151
And we're going to do this thing.

00:33:06.401 --> 00:33:10.881
And like, I think we get so consumed by all the things we have to do.

00:33:10.881 --> 00:33:12.840
We forget that there are things we can do.

00:33:13.111 --> 00:33:16.020
And there's also some things you don't need to do right now.

00:33:16.480 --> 00:33:22.326
Like, there just is, we put a lot of pressure on ourselves to like, I have to do all the things all the time, taking care of your, your, your kids.

00:33:22.675 --> 00:33:27.256
body and brain so that they can be there tomorrow is the most important thing.

00:33:27.256 --> 00:33:32.846
And so if that means for a while that the backyard does not get mode, then it doesn't get mode.

00:33:33.125 --> 00:33:39.016
Like unless you have an HOA that's flying a drone over your backyard, like let it go, let it go.

00:33:39.316 --> 00:33:41.105
Like we, like, it's okay.

00:33:41.105 --> 00:33:45.096
You know, like we, we have people of our house and I'm like, my patio needs to be repaired.

00:33:45.125 --> 00:33:46.135
It's not priority right now.

00:33:46.655 --> 00:33:47.516
So come on over.

00:33:48.461 --> 00:33:48.871
Yeah,

00:33:49.161 --> 00:33:57.961
So there's just, I think it's just a matter of like being kind to ourselves and, and truly noticing what is possible in the life stage that you're at.

00:33:58.000 --> 00:34:06.300
And it will change not only as your kids get older, but for those you, but even for women, like as we get older at 40, what kind of workout do I need is different than at 30.

00:34:06.310 --> 00:34:07.951
What I need at 50 is me different at 40.

00:34:07.951 --> 00:34:11.585
And so, know that you're always going to be changing it.

00:34:11.606 --> 00:34:13.085
And that is based on what you need.

00:34:13.601 --> 00:34:14.010
yeah.

00:34:14.630 --> 00:34:17.570
I noticed I'm also interested in different things.

00:34:17.811 --> 00:34:25.420
Like I'm interested in different workouts, but I do have, this is like going back a little bit, but I have to say like, shout out to this stranger that I walked past.

00:34:25.800 --> 00:34:30.240
She was in the park that I was walking past during, um, my walk a couple of days ago.

00:34:30.260 --> 00:34:34.431
And she had, a dog that was on a leash, but just kind of roaming around.

00:34:34.751 --> 00:34:35.981
And then she had a stroller.

00:34:36.150 --> 00:34:47.041
But the, the, her little girl was out just toddling around on the grass and she had a blanket there and then she had some weights and she clearly had put those weights in the base of the stroller and she was doing squats.

00:34:47.090 --> 00:34:55.090
And I was like, I love what is happening right here, because even if she got 20 squats in and her baby's like, I'm done, it's great.

00:34:55.666 --> 00:34:55.885
Yeah.

00:34:55.885 --> 00:34:56.726
She was prepared for it.

00:34:56.726 --> 00:34:57.056
Yeah.

00:34:57.150 --> 00:34:57.530
Yeah.

00:34:57.661 --> 00:35:02.871
Like just little, exercise snacks, whenever you can get them in are great.

00:35:02.965 --> 00:35:06.936
Oh, my husband will be where he's waiting for like his ramen.

00:35:06.945 --> 00:35:08.365
He'll do pushups on the counter.

00:35:08.596 --> 00:35:10.096
I'll catch him doing some lunges.

00:35:10.106 --> 00:35:13.025
Our project manager was here for a week and she was on hold.

00:35:13.025 --> 00:35:14.675
And I watched her doing a self care workout.

00:35:14.675 --> 00:35:16.405
Like there are different things.

00:35:16.405 --> 00:35:21.266
If you are working at a desk and you have to be on these calls, You know, there are things, Oh, this is really fun.

00:35:21.266 --> 00:35:22.215
I interviewed this one woman.

00:35:22.255 --> 00:35:24.155
She became a mountaineer.

00:35:24.215 --> 00:35:27.206
Like she started climbing the K twos during the pandemic.

00:35:27.306 --> 00:35:27.456
Okay.

00:35:27.456 --> 00:35:28.356
She never did it before.

00:35:28.556 --> 00:35:28.925
Did it.

00:35:29.226 --> 00:35:31.695
And I asked just seven children.

00:35:31.885 --> 00:35:36.545
So for those of you who are like, do you see, I don't, they don't have this one has seven children.

00:35:36.545 --> 00:35:36.876
Okay.

00:35:36.876 --> 00:35:40.155
So the ages are at least one to seven, but they could be seven to four.

00:35:40.175 --> 00:35:40.556
Like they're.

00:35:41.505 --> 00:35:42.286
seven kids.

00:35:42.286 --> 00:35:42.606
Okay.

00:35:43.335 --> 00:35:45.085
And I said, how did you train?

00:35:45.085 --> 00:35:46.356
Cause like, obviously it's endurance.

00:35:46.365 --> 00:35:47.565
Like, how did you do that?

00:35:47.576 --> 00:35:48.465
Cause you need time.

00:35:48.556 --> 00:35:51.585
And she said, Oh, my kids in soccer, soccer games are long.

00:35:51.896 --> 00:35:55.175
I took a 12 inch step, but on the sidelines, I never missed a soccer game.

00:35:55.186 --> 00:35:58.565
And I stepped on that step up, down, up, down for 90 minutes.

00:35:59.005 --> 00:36:00.846
She's like, I had calls.

00:36:00.905 --> 00:36:02.626
I took them on a treadmill.

00:36:02.795 --> 00:36:07.166
Like she's like, there are always ways we have to start looking for them.

00:36:07.166 --> 00:36:09.726
She's like, I didn't have to be, when I didn't have to be on camera, I was on the treadmill.

00:36:09.945 --> 00:36:11.396
I had a note taker taking notes.

00:36:11.396 --> 00:36:16.786
Like, especially nowadays there's so much technology that can help us give ourselves time.

00:36:17.286 --> 00:36:20.250
and we've been talking about movement because I'm a movement practitioner.

00:36:20.269 --> 00:36:25.269
So like, that's what, that's how I see my like self care, but also our bodies are meant to move.

00:36:25.750 --> 00:36:27.230
And it's not about punishment.

00:36:27.260 --> 00:36:28.539
It's not about shame for what you ate.

00:36:28.539 --> 00:36:33.889
It's because it is truly like turning on a car and keeping the engine running.

00:36:33.889 --> 00:36:36.110
You can't let a car sit for two weeks and expect it to run.

00:36:36.110 --> 00:36:37.000
The battery is going to be dead.

00:36:37.000 --> 00:36:38.280
Things are going to break down.

00:36:38.280 --> 00:36:39.650
Like you've got to move your body.

00:36:39.860 --> 00:36:46.909
And so finding those little exercise snacks or movement snacks that you can do, the more you do it, the more you realize how much you're taking care of yourself.

00:36:46.909 --> 00:36:49.550
And so you can be, until you see it as someone who like, um, Yeah.

00:36:50.010 --> 00:36:55.469
Prioritize to themselves first every day, and it's going to be a little by little, not a lot at a time.

00:36:55.664 --> 00:36:59.914
I think it's so important to be thinking like, this is what my body was built to do.

00:37:00.391 --> 00:37:01.800
It's not really optional.

00:37:02.201 --> 00:37:06.371
I had a guest say like, you cannot be a healthy person and not exercise.

00:37:06.380 --> 00:37:07.860
Like it's not possible.

00:37:08.181 --> 00:37:09.101
You cannot.

00:37:09.340 --> 00:37:14.791
I mean, I think that's probably extreme, but what I mean is this is the way our bodies were designed.

00:37:15.306 --> 00:37:17.695
To function, they were not designed to sit all day.

00:37:17.786 --> 00:37:21.186
Your, your spine was not designed to sit on it as much as we

00:37:21.356 --> 00:37:26.835
So, like, we are meant to move and.

00:37:27.235 --> 00:37:31.405
I just love thinking about my body as like the vessel for my soul.

00:37:31.445 --> 00:37:43.405
And my soul wants that space to be a healthy, lovely place to live and just to be able to take care and to move as long as you possibly can.

00:37:43.445 --> 00:37:51.905
I mean, obviously there's always going to be exceptions, injuries, people that get put on bed rest and, and all of that, but.

00:37:52.221 --> 00:37:58.001
Those are the exceptions to the times when we want to be moving as best we can.

00:37:58.030 --> 00:38:05.400
And I used to kind of shy away with my clients from like recommending exercises, because I'm not a personal trainer.

00:38:05.621 --> 00:38:07.210
That's not where my expertise is.

00:38:07.221 --> 00:38:08.911
So I'm like, well, you know, do what you want.

00:38:09.451 --> 00:38:13.150
But now I'm just like, it's not optional.

00:38:13.150 --> 00:38:14.911
Like, what are you doing for movement?

00:38:15.420 --> 00:38:18.630
if you're walking great, if you're lifting weights, great.

00:38:18.641 --> 00:38:19.760
If you're doing Pilates.

00:38:20.161 --> 00:38:26.170
Great, but start with something you like to do and then try new things on top of that.

00:38:27.458 --> 00:38:31.858
I, you know, like, I think walking is highly underrated.

00:38:31.878 --> 00:38:33.498
It is a really amazing thing.

00:38:33.509 --> 00:38:46.829
There's, especially for those of us over 40, uh, what is it like zone two is what, what The rage is about like, so, you know, it doesn't have to be something you have to go to a gym for, have a membership for, um, you can do it at different parts of your day.

00:38:46.829 --> 00:38:49.079
You can park at the back of the parking lot.

00:38:49.478 --> 00:38:51.188
And walk to the front of the store.

00:38:51.398 --> 00:38:54.949
Like you don't have to actually set like massive time aside.

00:38:55.099 --> 00:38:58.259
If, if you're just like wanting to start walking more, you could just do that.

00:38:58.259 --> 00:38:59.849
Like my husband was like circling a parking lot.

00:38:59.849 --> 00:39:00.809
I'm like, I can walk.

00:39:00.818 --> 00:39:03.199
We could just, there was 17 parking spots.

00:39:04.018 --> 00:39:05.768
I can just park the car.

00:39:05.778 --> 00:39:07.389
Like I'll, I'll walk, you know?

00:39:07.639 --> 00:39:09.768
So I think that that's really.

00:39:10.309 --> 00:39:10.619
Cool.

00:39:10.619 --> 00:39:15.309
And I do think that people just have to find the movement practice that they like, because that means you're going to want to go do it.

00:39:15.338 --> 00:39:18.099
And then if the more you do it, the more you're going to explore others.

00:39:18.108 --> 00:39:19.298
So I really love that.

00:39:19.802 --> 00:39:27.893
And I, I do think the person's what it's a bit extreme because there's many times when movement isn't possible, like you're not healthy if you don't exercise.

00:39:28.425 --> 00:39:34.971
I do think that for the person who like, Exercise is a strong word for them, then replace it with movement.

00:39:34.990 --> 00:39:39.431
because I did grow up in a family where like, they were always told to diet and exercise, diet and exercise.

00:39:39.451 --> 00:39:41.971
And I, I was like, what if we just go for a walk?

00:39:42.601 --> 00:39:49.960
You know, and like, it doesn't have to be these, like, things that are, you have to be an hour, have to be 45 minutes, have to like, no pain, no gain, gain.

00:39:49.971 --> 00:39:52.920
It can actually just be something you enjoy doing that has a movement.

00:39:52.960 --> 00:40:01.521
Maybe that's a trampoline, you know, maybe that's going to, um, the dog park and like chasing, you know, throwing a ball and then going a little further.

00:40:01.521 --> 00:40:03.541
So I, the more we can find different.

00:40:04.150 --> 00:40:05.550
ways of moving it, the better it is.

00:40:05.550 --> 00:40:08.311
And I think the more people who will move, but yeah, we were meant to move.

00:40:08.601 --> 00:40:10.331
We're meant to not sit on our butts.

00:40:10.331 --> 00:40:21.221
My, my yoga teacher says that, uh, the worst inventions were shoes and chairs because shoes make your feet form to whatever the shoe wants to do and chairs because people just sit in them badly all day.

00:40:21.940 --> 00:40:22.701
Badly.

00:40:23.641 --> 00:40:23.931
Yeah.

00:40:24.110 --> 00:40:30.460
As I'm like fixing my posture slumping here, I tend to kind of like slump over my microphone when I'm recording.

00:40:30.460 --> 00:40:31.420
So yeah.

00:40:31.670 --> 00:40:35.311
I know these are the things that happen to us and that's okay.

00:40:35.561 --> 00:40:42.831
Like I think it's also like, it's okay if you do sit at, you know, the couch and watch a cartoon with your kids like that.

00:40:42.840 --> 00:40:45.460
These things are, these are all fine things.

00:40:45.731 --> 00:40:52.420
It doesn't have to be everything all of the time, but what's also cool about posture and the reason why like I.

00:40:52.835 --> 00:40:56.456
For me, my Pilates practice is my movement practice is because I don't have to think about my posture.

00:40:56.456 --> 00:41:01.405
So that is for me, like my win, but who wants to, no one has a time for that.

00:41:01.565 --> 00:41:02.936
but, it doesn't have the Pilates for you.

00:41:02.985 --> 00:41:07.315
Anytime you move your muscles and you strengthen your muscles, your body benefits from that.

00:41:07.326 --> 00:41:08.876
And then it holds its own self up.

00:41:08.876 --> 00:41:09.755
So you don't have to do it.

00:41:09.896 --> 00:41:10.255
You don't have to think

00:41:10.465 --> 00:41:10.856
Yeah.

00:41:11.585 --> 00:41:12.115
Yeah.

00:41:12.135 --> 00:41:14.215
Strengthening the, the posture muscles.

00:41:14.376 --> 00:41:15.945
So then they just do that on their own.

00:41:16.266 --> 00:41:16.556
Yeah.

00:41:16.695 --> 00:41:17.135
totally.

00:41:18.076 --> 00:41:18.456
Okay.

00:41:18.456 --> 00:41:20.266
It's been so fun, Lesley.

00:41:20.315 --> 00:41:24.356
Why don't you tell people where they can find you online and hear more?

00:41:24.934 --> 00:41:25.273
Yeah.

00:41:25.304 --> 00:41:26.143
Lisa, this is so fun.

00:41:26.143 --> 00:41:29.143
Thanks so much for letting me like nerd out about prioritization of stuff.

00:41:29.143 --> 00:41:32.534
And I really hope we've inspired someone to do something for themselves tomorrow.

00:41:32.784 --> 00:41:34.483
Um, if we did, you can let me know.

00:41:34.543 --> 00:41:37.983
Um, I'm on the Be It Till You See It podcast, wherever you listen to this one, you can listen to mine.

00:41:38.253 --> 00:41:41.503
I'm on Instagram as a be a pod or as Lesley.

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logan.

00:41:42.153 --> 00:41:46.963
If you're wanting some free advice, tips and things like that in your life, we can absolutely help you there.

00:41:47.119 --> 00:41:47.438
Great.

00:41:47.469 --> 00:41:49.239
We'll put all those links in the show notes as well.

00:41:49.478 --> 00:41:50.048
Thanks again.

00:41:50.835 --> 00:41:51.224
If this episode.

00:41:51.344 --> 00:41:52.844
So it has helped you in any way.

00:41:53.085 --> 00:41:58.425
Could you do me a favor and just share it with someone, take a screenshot of this episode and post it to your stories?

00:41:58.784 --> 00:41:59.295
And for sure.

00:41:59.295 --> 00:42:02.775
Tag me and Leslie, you can also just send it to a friend.

00:42:03.164 --> 00:42:10.425
If you're looking for that extra bit of personalized help with your weight loss, be sure to schedule your free coaching call with me and see how much you can benefit.

00:42:10.755 --> 00:42:12.465
Link for that is in the show notes.

00:42:12.614 --> 00:42:15.465
Have a great week and as always, thanks for listening to the eat.

00:42:15.465 --> 00:42:15.824
Well, think.

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Well live well podcast.