Oct. 19, 2022

Exercise with Fitness Expert Brittany Lindsay [Ep. 13]

Exercise with Fitness Expert Brittany Lindsay [Ep. 13]
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Live Well

Join me this week with my guest Brittany Lindsay.  Brittany is a Certified Fitness Instructor and Personal Trainer of 14 years & certified in over 17 different formats. She is a mom to 3 boys and lives in California. Her love of fitness runs through her veins as she grew up watching her mom teach for 35 years! She LOVES motivating others to reach their highest health and fitness goals.

Find Brittany here:
Instagram: @fitnessgirl.britt
Facebook: @fitnessgirlbritt
fitnessgirlbritt@gmail.com

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Key takeaways:

  • Difference between movement and exercise
  • Benefits of exercise beyond your scale weight
  • Importance of rest days
  • Lifting weights to failure vs. injury--how to know which is which
  • Motivation and commitment 

More from Well with Lisa:

More from Well with Lisa:

Transcript
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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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hey there.

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Thanks for tuning in today.

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I have a really fun interview with a friend of mine.

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She's actually the mom of one of my son's good friends.

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They've been friends since seventh grade.

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So I checked in with her.

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I knew she is a fitness professional.

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And talks about all things fitness on her social medias, I thought it would be fun to have her on the podcast to talk with us about exercise versus movement.

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And just some of her great tips for that.

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So, Listen in whether you are new to exercise, you want to start exercising Or if you currently do you'll find this helpful either way.

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All right.

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Without further ado here is that interview.

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All right.

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Welcome Brittany.

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I'm so glad to have you on the podcast.

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If you wanna just do a quick introduction so that my listeners know who you are, that would be great.

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Sure.

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My name is Brittany Lindsay.

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I am a mom of three boys.

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I have been a fitness instructor for over 14 years and, um, have focused on, everything from.

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Physical training into your body and to the whole, brain mental health wellness, part of that.

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And, I currently teach, fitness classes right now.

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Awesome.

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I know she teaches at like a super fancy gym in our town, so that's so fun for you.

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What are you, what's your favorite class to teach?

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Mm that's a hard one, probably body pump.

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That is a weight training class for an hour.

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It's on all the muscle groups.

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So I think that's a full, a good full body functional workout.

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Nice.

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Yeah.

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And that's do you mostly see like moms in there?

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Is it a good mix of male, female?

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The time that I teach it's usually moms dropping off their kids at school and they have that time nine and 10:00 AM and I I've seen more males be more open lately to.

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Fitness classes.

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I feel like they look inside and they see all these women and they're like, Nope, you know, it's a girl class, but when they come in and they actually try it, it's tough.

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And they struggle.

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So it's kind of fun to see the guys come in and underestimate like these classes.

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So.

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Yeah.

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Awesome.

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I think functional.

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Movement is so important for moms, especially because they're hauling around toddlers.

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They're pulling in six bags of groceries at a time, and then they go in the gym and they're like, I think I'll pick up a five pound weight and it's not functional.

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It's not helping them in their daily life.

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So, I'm sure that is something you talk about a lot, but what do you think is the difference between these formal exercise programs with.

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of functional movements and then movement throughout the day.

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I just feel like there's a difference.

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A lot of us wear apple watches now where we have a move ring and an exercise ring.

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And I think sometimes it's confusing.

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Like what is exercise and why do I need movement beyond that?

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Do you need both?

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What do you think on that?

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Yeah, for sure.

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For example, when you said, you know, moms carrying groceries and things like that, I always emphasize in my classes that, especially my strength and conditioning class, which is very functional on purpose, like getting up off the floor.

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Getting out of bed getting up out of a chair because there's so many people that as we age, we can't think about like, just right now.

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Right?

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Like as we get older, like there's this older lady in one of my classes and she couldn't even do a burpee coming in four months ago and she's probably late eighties and she just rocks'em now like it's

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She's doing bur.

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Yeah, she's she's.

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Yeah.

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And she's just like, I'm like, Anne, you're doing this.

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Like, you couldn't do this.

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When we came in and she had to modify it, like I think as we go, you know what?

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I, if I fall, if I'm 90 years older, am I 80?

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If I fall, can I get up like the whole joke?

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It's real.

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I mean, it's a real thing.

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Especially when I had a friend, a girlfriend tell me that their grandma fell, they didn't know for four days because they could, they, they didn't check on her, but she was on the floor for four days.

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Cause she could not just push up like a really simple movement that we all take for granted.

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And don't realize someday we could lose that or like picking something up and putting it on a shelf, you know, using your legs and using that core and just really.

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I think we, we, oh, I'm older.

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I'm not, oh, I get older.

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I'm not gonna have to, you know, do, yeah.

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If you wanna stay mobile and stay healthy, you've gotta think about now.

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Like

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functional independence.

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As we age, I love to think about our health Spann matching our lifespan because even though it is one of my goals to live to a hundred, I don't want to do that.

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If I'm stuck on the floor.

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Right.

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So I want that health span to match the lifespan.

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And part of that is that functional independence.

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So that is one of my big reasons for why I exercise now.

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And it sounds like it is for you too.

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Oh, yeah.

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why else, why else is exercise important for you beyond the functional?

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I mean, that's probably my biggest one.

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So if you're like, no, that's it that's it but is.

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I experienced this too.

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And without even realizing it is when I was going through my divorce and this was back in, you know, the 2000, 10, 11, 12, that, those kind of years.

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And I was teaching and I thought, how am I gonna go turn on?

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How am I gonna turn off what I'm I'm experiencing in my life and walk in that room and like, mentally.

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And physically do this job.

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Like I'm so happy.

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Nothing's wrong in my life.

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I'm cheerleader, like, right.

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I'm gonna motivate you.

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Even though I wanted to like stay in bed, like was not a good time.

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And I looking back on it, I realized that saved me like the exercise and mentally saved me, even though I had, it was mentally hard, to get into that space of motivation.

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even just wanting to move when you just wanna get, just be in bed.

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Like depression's a real thing, you know it, but when you exercise without me realizing it, my endorphins were there.

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Like that's a natural way for your body to feel good.

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Is those hormones, those endorphins, they, they start going, they reduce stress.

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they promote feelings of positivity, but especially in times I tell people when you really don't want to move.

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That's like the most critical time to do it.

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And it's, you're not always motivated, but

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Yeah.

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you just do it even though you're not motivated to do it.

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totally.

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That's what I was gonna say.

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Like what, what do you do?

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And really the answer is just the, the Nike ad.

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You do just do it.

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oh

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And for me, that comes.

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What I tell my clients is that that's where commitment comes in.

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And, actually it's kind of brings up a saying, I I tell my kids, which they hate.

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I'm like, oh, it's okay.

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You don't have to want to, you just have to do it

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Oh yeah.

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because they're always like, oh, I don't wanna, you know, they don't even wanna go to school.

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I don't wanna go to school.

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I don't wanna unload the dishwasher.

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I'm like, that's fine.

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You don't have to want.

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And I think that sometimes with exercise I'm like this morning, I was like, I, I actually lift weights in my garage.

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And the last time I was out there, the mosquitoes just ate me alive.

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And I was like, I do not want to go lift weights today because I have all the mosquito bites I can deal with at this point.

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And I was like, that's okay.

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You don't have to want to just put some bug spray on and go do it anyway.

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And right.

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yeah.

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Yeah.

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People ask me, how do you stay motivated all the time?

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And I'm like, you guys, it's not motivation all the time.

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Because I sometimes, I mean, I'm there to motivate other people.

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So every day of the week,

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Mm-hmm mm-hmm

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I'm motivating so many people.

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Oftentimes I'm like, I'm tired of motivating people and I'm don't wanna motivate myself.

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I just, like you said, you just go do it purely out of like, this is my commitment.

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I wanna be healthy.

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I'm not motivated to walk into the gym right now.

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Sometimes I don't even wanna go teach my classes and I'm like, Ugh, I don't even feel like teaching today, but I.

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you know, but when I do, I like when everybody's at the gym, like we, we, I get my classes together.

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We, we start and everyone's super quiet and I'm like, you guys are so quiet and they're like, what's going on?

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And there's like 30 people in the room.

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I'm like, what's happening and it's Monday.

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And then by the time we're done, like they're smiling and they're having like, oh my gosh, that felt so good.

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Because they don't even know.

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They just released a bunch of endorphins and their brain is turned on and they've reduced the stress.

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And it's just, it promotes connections to our nerve cells that I'm a nerdy nerd when it comes to fitness.

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So I like to get in all the sciencey parts, but, It helps our brain regulate our mood.

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Like I don't, we don't think about that.

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Right.

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When we exercise, we don't think about, oh my brain, I'm gonna feel good in my brain today.

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Like you think, oh, I'm gonna build muscle.

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I'm gonna burn fat.

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Like, that's my motivation.

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Well, it should also be to be mentally healthy.

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definitely.

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I think exercise is by far.

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The bigger impact on our mental health, way more than it is on our physical health.

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If you're thinking about just weight loss, it's not, it's really not the weight loss tool that, that your nutrition is.

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It's really the mental health tool that it's gonna keep you on track with your nutrition.

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That's how I kind of like to think about it.

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Just one more question though, just to backtrack a little bit on the motivation versus commitment.

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Would you say that commitment then, is the emotion fueling your action to get into the gym?

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Or is there another emotion that you would consider your, your bigger fuel?

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Just because the, the model I teach is that all of your, thoughts create your feelings and then your feelings produce your action and result.

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So we take action from a feeling and then through taking that action, just like your.

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your students are there, they're working out and they're feeling happy.

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they end up changing their emotions because they're having different thoughts.

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Like, wow, this is really fun.

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And then they get motivated, you know, a few minutes into class, but starting class, that action what's fueling that for you.

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First I get paid.

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It's my job.

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Well, yes, there's that, but if you were going that's fair.

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say if you're going in for your own workout though, and you probably don't do a personal workout because you teach so many hours a day, but, if you were consul, oh, you do.

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Okay.

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do.

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I do.

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no, I do.

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And it's your, oftentimes your body can be, you can just get used to your body's, like I've done this every day, all day.

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Like you need to change it up.

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Like, so, and another thought, I think.

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I think if you think ahead into the future, like, okay, if I don't go to the gym or I don't work out in my garage, or I don't go for that walk that time's gonna pass by no matter what, right.

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So I think remembering and trying to remember how you felt after that, how you felt in the, you know, past, when you would walk and how much better you feel, maybe focusing on that end result rather than the doing of it.

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Cuz if that's not your motivation, if you don't enjoy working out, figure out what part of that whole puzzle.

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Feels good to you and focus on that part rather than the, Ugh, I have to go do this.

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Like don't say, have to, you get to move your body.

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We get to feel good.

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And if you focus on that piece, that motivates you focus on that, doesn't have to be the workout.

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It could be how you feel after, or, Hey, I get to, you know, sleep better.

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Like that's another one.

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Like if you have trouble sleeping, you body is moving your body.

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it.

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It's amazing how exercise can help you sleep better.

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Truly, truly, truly.

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It's totally directly linked to brain function during our waking hours.

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Like, it's just, it's just, it's so crazy and fascinating how movement alone, whether it's walking, running, biking, like you don't have to go to the gym.

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People like, oh, you work out every day.

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You go to the gym.

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Well, you can go walk.

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You can do a jump rope.

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Like whatever it is.

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I always say 20 minutes, a.

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If you only have 20 minutes a day, that is a hundred percent enough for you to release those endorphins, feel better mentally, physically, all of it.

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And if you're consistent, it's just amazing how much happier you're gonna be.

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Like, you know, even if you're not losing weight or you're not whatever you wanna be, you are gonna be healthier mentally.

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Right, right.

00:13:21.956 --> 00:13:31.969
So on that note then, when you were saying, you know, even if you don't lose weight, what benefits do you see then from exercise that don't have anything to do with losing weight?

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Because it is so closely tied in diet culture, like, oh, you gotta exercise and you'll lose weight, which isn't really the case.

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If you are not, you know, have your nutrition dialed in.

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So aside from our scale, for sure.

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You've mentioned the mental benefits.

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We sleep better.

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Anything else that you feel like you see purely from the exercise alone?

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you will have more energy.

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It's funny.

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Cuz people say, well, I'm exerting all this energy.

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How is that gonna help?

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Have more energy throughout the day.

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For example, let's say you work out in the morning and you, you know, you get done with your workout and you're like, oh, I'm so tired.

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You're gonna be so surprised how much energy you have left for the rest of that day.

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How much more energy I should say to do what you wanna do.

00:14:16.451 --> 00:14:19.027
And I think most people don't even realize that's happening.

00:14:19.267 --> 00:14:20.136
Like, like

00:14:20.572 --> 00:14:21.711
Why do you think that is?

00:14:21.711 --> 00:14:23.392
Like, what's the science behind that?

00:14:23.392 --> 00:14:23.751
Do you know?

00:14:23.802 --> 00:14:25.644
they say it's really, it's funny.

00:14:26.274 --> 00:14:31.908
When you look that up and you try and research, why that is, first of all, you are happier.

00:14:31.938 --> 00:14:34.969
You are more motivated and that's where the endorphins come in.

00:14:34.974 --> 00:14:39.964
That's where the, like, you know, that comes in to get you, have that motivation to move.

00:14:39.967 --> 00:14:41.677
blood pressure is better.

00:14:41.775 --> 00:14:43.035
you're happier.

00:14:43.042 --> 00:14:52.866
It's almost like the more oxygen that's being supplied to your brain, the more productive you're gonna be throughout the day, which sounds really weird, but that's just the science behind it.

00:14:52.866 --> 00:14:59.360
but yeah, you don't have to work out even to get, like you said, to move the scale, up or down.

00:14:59.453 --> 00:14:59.844
yeah.

00:15:00.714 --> 00:15:01.134
Yeah.

00:15:02.274 --> 00:15:10.417
So, um, What kinds of exercise, like do you like to see people doing, obviously you teach classes, which is great.

00:15:10.836 --> 00:15:20.563
If someone isn't close to a gym or doesn't live close by, what would you like to see people doing as formal exercise as well as, additional movement throughout the day, if any.

00:15:20.629 --> 00:15:25.111
Formal would be, you could even just do body weight exercises, people.

00:15:25.172 --> 00:15:25.802
Yes.

00:15:26.101 --> 00:15:35.075
Adding weight would be probably ideal because honestly, if you have to choose, this is my Brittany's way.

00:15:35.315 --> 00:15:40.625
If you have to choose between cardio and lifting, let's say lift.

00:15:41.284 --> 00:15:44.524
Like people, like what, why, why, why, why?

00:15:44.554 --> 00:15:48.274
Because you're going to, first of all, you will, if lose weight quicker.

00:15:49.100 --> 00:15:52.494
Then, if you just did cardio, but you're building that muscle.

00:15:52.553 --> 00:15:54.683
First of all, that's gonna be the strength, right?

00:15:54.683 --> 00:16:04.913
As we get older, that's the functional training part where you're picking up that weight or when you're putting it over your head and, and your body, as it produces more muscle.

00:16:05.183 --> 00:16:07.313
It will naturally burn that fat.

00:16:07.417 --> 00:16:12.636
and that's where, when you are in a healthier state, you wanna move more.

00:16:12.667 --> 00:16:22.301
You wanna, you want to move and when you see those results, right, it's like more motivating as you start to, like you said, if you had a daily regimen and you're like, okay, well I don't have a club.

00:16:22.306 --> 00:16:25.061
Well, do some jump lunges.

00:16:25.061 --> 00:16:31.870
Do you know, find even online what you can do, body weight cuz you don't need anything truly.

00:16:31.914 --> 00:16:36.010
but I would say like hit workouts, I would say like strength and conditioning.

00:16:36.010 --> 00:16:41.410
it's a strength movement, and then go to a cardio, if you wanna add cardio switch'em back and forth.

00:16:41.432 --> 00:16:44.491
so your heart rate goes up and down for that whole 30 minutes, let's say.

00:16:44.907 --> 00:16:45.517
mm-hmm

00:16:45.932 --> 00:16:47.042
kind of back and forth.

00:16:47.042 --> 00:16:47.851
That makes sense.

00:16:47.966 --> 00:16:50.756
but yeah, people always think you need a club or a gym.

00:16:50.756 --> 00:16:55.917
And what if you have heavy at home water, water bottles, anything.

00:16:55.923 --> 00:16:58.613
mm-hmm Yeah, for sure.

00:16:58.613 --> 00:17:03.832
I, I mean, I do want people to move and I am a big fan of weight training too.

00:17:03.837 --> 00:17:09.593
Especially as we age, like we've been talking about with the functional independence.

00:17:09.657 --> 00:17:14.659
how often would, how often do you weight train, or how often do you like to see women weight train per week?

00:17:15.087 --> 00:17:15.740
that's a good question.

00:17:15.740 --> 00:17:19.250
I have people ask me that all the time, because they're like, what classes should I go to?

00:17:19.250 --> 00:17:20.119
What should I do?

00:17:20.420 --> 00:17:22.700
I usually say every other day.

00:17:22.700 --> 00:17:25.430
So I would say three days a week, do weight training.

00:17:26.045 --> 00:17:31.025
Let's say we're working with, five days, three days, a wake of rate training two days a week of cardio.

00:17:31.234 --> 00:17:36.724
So I would definitely say more weight training than cardio, maybe a day, less of cardio.

00:17:36.804 --> 00:17:39.294
if you're doing Monday through Friday, absolutely.

00:17:39.294 --> 00:17:41.844
Have a rest day people don't under, they

00:17:42.159 --> 00:17:42.848
Oh, yes.

00:17:42.909 --> 00:17:44.019
Let's talk about that.

00:17:44.019 --> 00:17:44.288
I do.

00:17:44.499 --> 00:17:45.038
Yes.

00:17:45.038 --> 00:17:45.788
Rest days.

00:17:45.848 --> 00:17:46.929
Tell us about rest days.

00:17:47.334 --> 00:17:49.824
If you don't rest, that's how people get hurt.

00:17:50.153 --> 00:17:51.594
They can like, oh, I pulled a muscle.

00:17:51.594 --> 00:17:52.433
Oh, I pulled this.

00:17:52.433 --> 00:17:53.844
I'm like, well, did you have a rest today?

00:17:53.844 --> 00:17:54.743
And they're like, I can't rest.

00:17:54.743 --> 00:17:55.403
I can't rest.

00:17:55.409 --> 00:18:02.094
It's like, yeah, you have to rest like your body needs that recovery time to heal.

00:18:02.098 --> 00:18:07.523
Because as we lift our muscles are literally tearing and breaking and pulling.

00:18:07.584 --> 00:18:08.624
Sounds awful.

00:18:10.074 --> 00:18:10.743
they're

00:18:11.199 --> 00:18:14.209
That's why we're so sore sometimes, I guess

00:18:14.344 --> 00:18:14.784
exactly.

00:18:15.384 --> 00:18:18.263
But that has to happen in order for them to repair.

00:18:18.269 --> 00:18:20.334
We want our muscles to always be repairing.

00:18:20.334 --> 00:18:22.732
We, we that's how, that's how we get stronger.

00:18:22.942 --> 00:18:26.242
They have to repair and we rebuild and then, you know, we tear'em down every day.

00:18:26.242 --> 00:18:28.252
We but yeah, for sure.

00:18:28.330 --> 00:18:28.681
It.

00:18:28.750 --> 00:18:29.351
Yeah.

00:18:30.026 --> 00:18:31.465
So one full rest day a week.

00:18:31.496 --> 00:18:37.156
And do you consider like going for a walk, like just walking the dog, that's just like regular movement.

00:18:37.186 --> 00:18:38.176
That's fine.

00:18:38.207 --> 00:18:45.196
On a rest day, but just, we're not talking like really long fitness walks or runs, nothing like that on a rest day.

00:18:45.991 --> 00:18:46.442
Right.

00:18:46.442 --> 00:18:54.092
And especially a funny thing is when people are so sore where you get, you know, those days you're sore and then you get outta your car and you're like, oh yeah, I'm sore.

00:18:54.301 --> 00:18:55.892
And you're trying to walk into the store.

00:18:56.491 --> 00:19:01.112
And you're so sore and you think, well, I don't wanna move today because I'm so sore.

00:19:01.471 --> 00:19:04.491
You should, like you said, you should, go for a walk.

00:19:04.491 --> 00:19:05.511
You should stretch.

00:19:05.511 --> 00:19:18.289
You should have that recovery time of moving your body in a way, like you're saying that's not strenuous, but that's helpful to, Especially if you're really tight, our muscles are just super tight too, when you're sore.

00:19:18.289 --> 00:19:32.630
So if you're stretching and having that movement of fluidity, I would say even a yoga, something like a yoga flow, that's not holding a pose and you know, really strenuous, but like yin or restorative would be really good.

00:19:32.671 --> 00:19:34.770
even if yet that could even be a rest day.

00:19:35.131 --> 00:19:37.471
If you wanna do a year or a restorative class.

00:19:37.770 --> 00:19:38.191
Absolutely.

00:19:38.191 --> 00:19:38.851
That could be a rest.

00:19:39.691 --> 00:19:40.020
Okay.

00:19:40.411 --> 00:19:45.780
Cause I know there are some people that do miss the endorphins from that exercise.

00:19:45.780 --> 00:19:56.217
You, you can get, I, I don't love the word addicted in this case, but we can sort of just really want those endorphins that come after exercise.

00:19:56.496 --> 00:19:58.202
And so rest days can sometimes.

00:19:58.982 --> 00:20:01.143
Be a little bit scary to our brains.

00:20:01.143 --> 00:20:10.202
And so it's nice to know that we can take a relaxing walk or do a restorative yoga class and still our body's getting that rest from the weight training.

00:20:10.887 --> 00:20:11.367
yeah.

00:20:11.367 --> 00:20:17.830
You, especially people I think get stopped to a halt when they don't take that recovery day.

00:20:18.101 --> 00:20:21.611
And then they actually injure themselves because they didn't take that recovery.

00:20:21.611 --> 00:20:23.080
And their body's like, stop.

00:20:23.080 --> 00:20:25.421
I need a day, like give me a second.

00:20:25.931 --> 00:20:27.461
And you're like, no, no, no.

00:20:27.461 --> 00:20:31.270
And then you pulled something and it, that, and then that.

00:20:32.056 --> 00:20:33.976
You're like, oh no, I can't even work out

00:20:35.040 --> 00:20:35.820
yeah.

00:20:35.865 --> 00:20:40.246
So you're only doing a disservice to your body if you do not have a rest today.

00:20:40.891 --> 00:20:41.310
Yeah.

00:20:41.851 --> 00:20:42.240
Good.

00:20:42.294 --> 00:20:44.663
what else, what else do you wanna tell us about exercise?

00:20:44.663 --> 00:20:47.963
I know you had some things prepared and I'm not sure I have the right question.

00:20:47.963 --> 00:20:49.703
So you're just a wealth of knowledge.

00:20:49.703 --> 00:20:54.523
So we'd love to hear anything that you want to us.

00:20:54.808 --> 00:21:01.259
Um, I would say don't so many people often think that it's a one size fits all.

00:21:02.403 --> 00:21:03.063
our bodies.

00:21:03.067 --> 00:21:05.252
I always say my classes, listen to your body.

00:21:06.093 --> 00:21:08.702
Like I'm gonna push you and I'm gonna motivate you.

00:21:09.722 --> 00:21:14.823
But if I'm telling you to do something that you're like, Ooh, my body is like, no, this is not okay.

00:21:14.823 --> 00:21:15.752
Then you either back.

00:21:16.502 --> 00:21:21.603
Or modify and people I think are often afraid to modify thinking, oh, that makes me weak.

00:21:21.846 --> 00:21:24.395
you know, especially the ones that are hard on ourselves.

00:21:24.395 --> 00:21:25.086
We wanna do it.

00:21:25.445 --> 00:21:30.215
You know, that way it's, aren't listen to your body.

00:21:30.621 --> 00:21:34.371
Because we're all so different and we're all at a different fitness level.

00:21:34.580 --> 00:21:36.441
That's why, why strength and conditioning classes.

00:21:36.441 --> 00:21:38.691
I'm always like you could be a hundred years old.

00:21:38.810 --> 00:21:51.201
You could be 10 years old, which I have like a 14 year old boy that comes in and it, and then I have an 80 year old lady and everybody in between, you're all getting your workout because you're gonna push yourself to where you feel.

00:21:52.101 --> 00:22:01.904
Your body can go and don't compare yourself to this 20 year old who's, you know, might be, have more mobility than you, but Hey, you're here, you know?

00:22:02.295 --> 00:22:08.115
Um, but people definitely, I think compare and they think they need to be doing exactly the same thing as someone else.

00:22:08.119 --> 00:22:10.819
or the instructor, whatever the instructor's doing.

00:22:11.210 --> 00:22:17.119
Or the instructor, or like people will put on weight that I have on I'm like, oh, she's gonna die.

00:22:17.240 --> 00:22:19.339
I can't, I should tell her don't

00:22:20.164 --> 00:22:20.494
Yeah.

00:22:21.079 --> 00:22:23.930
don't try and copy me because we're different.

00:22:24.230 --> 00:22:24.589
Right.

00:22:24.589 --> 00:22:27.289
And it's so hard to not want to copy somebody.

00:22:27.392 --> 00:22:37.348
but especially if you wanna get stronger, I think people also don't often don't know how to, um, if you're, if your goal is to get stronger and to lift heavier.

00:22:38.614 --> 00:22:42.604
How to safely do that, or like, how do I even add weight?

00:22:42.634 --> 00:22:44.493
What, what weight do I even put on?

00:22:44.493 --> 00:22:45.933
Well, everybody's different.

00:22:46.294 --> 00:22:54.094
So when I ally trained people, you know, maybe this person I would have,'em start heavier because they're at this point in their life and you're at this point in your life.

00:22:54.098 --> 00:22:55.203
So you're gonna start here.

00:22:55.203 --> 00:23:00.993
So I think comparison has just in anything in our life.

00:23:01.054 --> 00:23:01.923
It's so hard to

00:23:02.104 --> 00:23:18.080
it leads definitely into what I call the compare and despair cycle, because as soon as you compare, you're going to start into despair and so you just get stuck in that, and then you're not actually going to make any improvements.

00:23:19.296 --> 00:23:27.816
I think one thing with listening to your body, that is a question for me is how do you know when you are getting to failure?

00:23:27.846 --> 00:23:33.157
Cuz when we are weight training, of course, some of our sets, we want to go to failure.

00:23:33.518 --> 00:23:40.718
So getting to failure and feeling that sort of pain, if you will, of not being able to move the weight.

00:23:41.563 --> 00:23:46.577
and the difference between that pain and an injury and like, oh, I need to stop.

00:23:46.587 --> 00:23:48.867
I need a modifier for this exercise.

00:23:49.347 --> 00:23:55.647
Like, I, I feel like that's one of my challenges with lifting weights is sometimes I think I'm not going hard enough.

00:23:55.647 --> 00:24:00.807
I'm not going long enough in my sets because I'm afraid of injury.

00:24:00.807 --> 00:24:05.307
But what I might be feeling is just that muscle working in the way that it's supposed to.

00:24:05.307 --> 00:24:08.728
So what would be a good way to tell the difference between those two types of.

00:24:09.807 --> 00:24:10.587
That's a good question.

00:24:10.617 --> 00:24:24.387
I, I always say this too, especially, in class when I I'm, when I'm starting to feel that in your leg, let's say, for example, let's say squats or lunges and all of a sudden your legs are like shaking and you're like, oh my gosh, you're physically shaking.

00:24:24.748 --> 00:24:25.768
That is okay.

00:24:25.887 --> 00:24:27.117
That is always a good feel.

00:24:27.117 --> 00:24:27.657
That's okay.

00:24:27.657 --> 00:24:28.652
That's a safe feeling.

00:24:29.071 --> 00:24:34.771
Um, burn that lactic acid people mistaken that for pain that is not pain.

00:24:35.192 --> 00:24:39.411
I'm like loves, try and like be addicted to that feeling.

00:24:40.070 --> 00:24:42.161
You know, like that is a good feeling.

00:24:42.161 --> 00:24:47.080
Don't your brain automatically is like 9 1, 1 I'm feeling burn.

00:24:47.080 --> 00:24:47.681
Stop, stop.

00:24:47.681 --> 00:24:48.250
Stop.

00:24:48.250 --> 00:24:48.790
Right.

00:24:49.796 --> 00:24:51.385
That should not be a panic mode.

00:24:51.445 --> 00:24:56.395
Like that is something when you get to that point, you're like, yes, my body's starting to change.

00:24:56.576 --> 00:25:01.000
And you, you work that is a safe to work through failure.

00:25:01.621 --> 00:25:07.240
And let's say you're doing bicep curls and you work to failure and you can only come up halfway.

00:25:08.520 --> 00:25:10.740
And you're like, I literally can't go anymore.

00:25:10.740 --> 00:25:11.580
That's a failure.

00:25:11.641 --> 00:25:12.480
That's there you go.

00:25:12.510 --> 00:25:12.961
You're done.

00:25:13.381 --> 00:25:14.611
You have worked failure.

00:25:14.941 --> 00:25:16.441
Now, if there's that sharp pain.

00:25:17.236 --> 00:25:20.955
And there's a difference between a burn lactic acid and pain.

00:25:21.226 --> 00:25:22.306
Pain is not good.

00:25:22.365 --> 00:25:31.096
That's when you do stop that's when you do ask for modifications, or you completely stop what you're doing, because like you said, that's when people injure

00:25:31.290 --> 00:25:32.666
Mm-hmm Okay.

00:25:32.696 --> 00:25:34.227
Yeah, I noticed that.

00:25:34.603 --> 00:25:38.083
When I feel a pain that I'm like, oh, this is not a move for me.

00:25:38.113 --> 00:25:44.875
It tends to be more in the joint, like less the burn feeling in like the belly of the muscle.

00:25:44.935 --> 00:25:47.486
And I feel like it often hits me more.

00:25:48.490 --> 00:25:55.371
More just right in the joint where the movement is going across, shoulders for me, give me pain with overhead movements.

00:25:55.371 --> 00:26:01.464
And it's like a, you know, just like someone sort of jabbing a something right in that joint.

00:26:02.640 --> 00:26:04.650
Okay, so that is pain, not burned.

00:26:04.799 --> 00:26:05.160
Okay.

00:26:05.452 --> 00:26:06.143
Yeah.

00:26:06.173 --> 00:26:11.212
So it's not because I feel the difference of the muscle as opposed to the joint.

00:26:11.212 --> 00:26:14.337
And that's when I stop, I don't know if that is a good indicator as.

00:26:14.834 --> 00:26:15.344
it is.

00:26:15.344 --> 00:26:17.852
And that could be an indication of form.

00:26:17.852 --> 00:26:23.753
Oftentimes when our form is off, um, especially after a few reps and we're like, okay, our form starts to fail.

00:26:24.153 --> 00:26:25.683
that could be one reason why.

00:26:25.683 --> 00:26:28.384
And another reason was as we get older, I guess, depending on how old we.

00:26:29.058 --> 00:26:32.868
We could be like, okay, my joints, what do I need to start taking supplements for joints?

00:26:32.868 --> 00:26:37.454
Like, don't be afraid to start taking things, um, to help our joints.

00:26:37.785 --> 00:26:39.855
And that would be, I guess the two things I would say.

00:26:40.710 --> 00:26:41.069
Okay.

00:26:41.160 --> 00:26:41.609
Awesome.

00:26:42.326 --> 00:26:49.526
So where would be the best place to start for someone who wants to develop an exercise habit, but has not done anything?

00:26:49.526 --> 00:27:02.246
So not someone that wants to change up what they're doing, or like they're doing cardio and they wanna move into weight training, but someone who's truly not doing anything at all, where would be the best place for them to start.

00:27:02.606 --> 00:27:08.396
I would say, think about what motivates, what would motivate you like a workout buddy?

00:27:09.102 --> 00:27:11.801
Would is that what's that gonna be something that somebody can help?

00:27:11.832 --> 00:27:13.481
You can both be like, we're in this together.

00:27:13.481 --> 00:27:14.741
We're gonna hold each other accountable.

00:27:14.741 --> 00:27:22.484
Whether it's going to the gym together you know, doing an at-home workout, if that motivates you you know, but I truly think that.

00:27:23.079 --> 00:27:27.490
Fitness classes when you sign up for something and you are like, okay, my name's on there.

00:27:27.490 --> 00:27:28.359
I gotta go.

00:27:28.359 --> 00:27:32.529
That really drives people to go even more than lifting out on the floor.

00:27:32.535 --> 00:27:34.750
Even though I love doing that, really.

00:27:34.750 --> 00:27:40.930
I find people even come to me and say, I didn't wanna come today, but I put my name on here and I knew that, you know, I needed to come.

00:27:40.934 --> 00:27:45.609
Like I think our brains we'd be really surprised at how much we are.

00:27:45.609 --> 00:27:46.359
Like I made a commit.

00:27:47.214 --> 00:27:48.055
And I'm gonna go.

00:27:48.055 --> 00:27:57.625
So I would say, find what fuels you, what, what you would say would motivate you to keep that commitment of if you're like, okay, I wanna be, I don't wanna be sedentary anymore.

00:27:57.630 --> 00:28:09.124
I wanna start moving, and get help if you want help, if you want, if you want an instructor to help you, or if you want a personal trainer, like wherever that is, like I said, wherever you feel like that is gonna motivate you or help you.

00:28:10.068 --> 00:28:17.105
Just be careful when you research online and you are literally going from not working out to Googling somebody, and.

00:28:18.340 --> 00:28:18.881
yeah.

00:28:19.289 --> 00:28:23.930
I sounds like similar to what I often suggest, which is what's fun for you.

00:28:24.825 --> 00:28:26.894
You called it, like what's motivating for you.

00:28:26.894 --> 00:28:31.095
I sometimes I just ask, like, what do you think is is fun?

00:28:31.095 --> 00:28:34.065
And a lot of times my clients that don't exercise at all, they're like nothing.

00:28:34.065 --> 00:28:35.055
That's why I don't do anything.

00:28:35.539 --> 00:28:44.295
so we'll start with just walking or if they enjoy being outside, just walking and hiking sometimes is a great place to start.

00:28:44.295 --> 00:28:48.345
If you're like, the only thing I enjoy about exercise is being outside.

00:28:48.345 --> 00:28:52.095
Then try and find something in the realm that you like, if.

00:28:52.714 --> 00:28:53.884
More of a home body.

00:28:54.005 --> 00:28:55.924
There's always videos.

00:28:55.924 --> 00:29:00.095
And like we've said, there's videos on online, YouTube, things like that.

00:29:00.480 --> 00:29:02.519
So lots of good places to start.

00:29:02.842 --> 00:29:10.300
another question I had is I think a lot of times our exercises, like we've said really tapped into our weight loss goals.

00:29:10.780 --> 00:29:15.550
What kinds of exercise goals can we have that have nothing to do with that scale weight?

00:29:15.580 --> 00:29:18.461
Because when we can separate it out and make it.

00:29:18.719 --> 00:29:20.368
Motivating in different ways.

00:29:20.443 --> 00:29:21.912
I think that can also be really helpful.

00:29:22.435 --> 00:29:28.796
I think like what we were talking about earlier is let's say you're somebody who feels like you just crash by two and three and four.

00:29:29.006 --> 00:29:30.806
And you're like, I don't wanna feel that way anymore.

00:29:30.806 --> 00:29:38.455
I wanna be able to go until bedtime and be able to be like, okay, you know, wind down and go to sleep instead of just wanting to go to bed.

00:29:39.086 --> 00:29:44.096
You know, I know so many people that just are like five o'clock comes and they just wanted to go to bed.

00:29:44.395 --> 00:29:45.655
That to me would be.

00:29:46.346 --> 00:29:48.326
Example of, okay.

00:29:48.326 --> 00:29:50.276
I wanna have more energy throughout the day.

00:29:50.569 --> 00:29:52.992
You know, weight loss will come naturally.

00:29:53.143 --> 00:29:54.903
That's kind of like a side effect, right.

00:29:54.907 --> 00:29:55.982
Which is not a bad side effect.

00:29:56.542 --> 00:30:01.643
maybe having a healthier heart, that's a physical thing, but that's not a weight loss thing.

00:30:01.643 --> 00:30:02.032
Right.

00:30:02.343 --> 00:30:11.723
And like we said, a healthier brain, um, age gracefully that really does help us age, more naturally more in a way that's not gonna be.

00:30:11.723 --> 00:30:14.173
Uh, awful, I guess.

00:30:17.856 --> 00:30:20.557
Yeah, well, bids back to that functional independence.

00:30:20.557 --> 00:30:26.400
That's, that's how we age gracefully I walk and I, live close by a retirement community.

00:30:26.910 --> 00:30:30.440
And so I frequently pass groups or.

00:30:30.909 --> 00:30:33.909
Pairs of women who are in their seventies, eighties.

00:30:33.909 --> 00:30:39.608
And I know because I've, I've stopped them and I've asked this one pair, I'm like, I just, I just have to know.

00:30:39.999 --> 00:30:44.949
And they were so proud to tell me that they were 82 and 84 and they walk together.

00:30:44.949 --> 00:30:45.729
I see them.

00:30:45.773 --> 00:30:47.243
Consistently.

00:30:47.304 --> 00:30:48.443
And they were so cute.

00:30:48.443 --> 00:30:50.604
They were like, oh, she gets me out.

00:30:50.604 --> 00:30:52.824
I wouldn't do it if it wasn't for her.00:30:52.824 --> 00:30:54.473


And they said it about each other.00:30:54.923 --> 00:31:04.349


And so back to your point about having a buddy, it works all the way into your older years, but that is that functional independence.00:31:04.380 --> 00:31:08.069


They still get out and move and I just love them.00:31:08.291 --> 00:31:08.531


Yeah.00:31:08.531 --> 00:31:10.182


And that's also like an anti-aging.00:31:11.007 --> 00:31:12.057


Yeah, we do the creams.00:31:12.057 --> 00:31:17.247


We do all these things, but that's also another really natural way for an anti-aging.00:31:17.247 --> 00:31:24.537


You see these women who work out daily or move daily, let's just say, and they look so much younger than they are.00:31:24.926 --> 00:31:30.625


And that is so much accredit accredited to moving and, working out.00:31:31.483 --> 00:31:31.933


Yeah.00:31:32.234 --> 00:31:33.944


So I know that you teach locally.00:31:33.944 --> 00:31:35.384


We both live in Roseville.00:31:35.474 --> 00:31:43.490


So is there any way for people who are listening that don't live on our area that can, they could connect with you or learn more from you?00:31:43.909 --> 00:31:45.262


I am on Instagram.00:31:46.117 --> 00:31:47.347


um, I do have an Instagram account.00:31:47.347 --> 00:31:48.778


It's fitnessgirlbrit.00:31:48.944 --> 00:31:49.154


it.00:31:49.335 --> 00:31:50.234


fitnessgirlbrit.00:31:50.714 --> 00:31:53.025


Um, And then, okay.00:31:53.227 --> 00:31:56.336


And my email is fitnessgirlBrit@g mail.00:31:57.021 --> 00:31:57.471


okay.00:31:57.503 --> 00:32:07.574


And then I I have a fitness girl Brit Facebook page, and that has, um, I mean, I have a regular Facebook page, but the fitness one has like all my videos and things like that on it.00:32:07.574 --> 00:32:08.413


So yeah.00:32:08.443 --> 00:32:08.683


That's00:32:08.741 --> 00:32:09.412


Perfect.00:32:09.451 --> 00:32:09.751


Good.00:32:09.751 --> 00:32:10.711


Thank you so much.00:32:10.711 --> 00:32:14.701


I really appreciate you coming on the podcast and we'll talk to you soon.00:32:14.703 --> 00:32:14.913


Yes.00:32:14.913 --> 00:32:15.723


Thank you.00:32:18.598 --> 00:32:20.068


hey, thanks for listening today.00:32:20.368 --> 00:32:25.548


If you're ready to get some personalized coaching from me, I'd encourage you to schedule a free strategy session.00:32:26.219 --> 00:32:33.808


Visit www.wellwithlisa.as.me or it's easier just to find that link in the show notes.00:32:34.138 --> 00:32:37.348


We'll talk about where you currently are with your weight loss goals.00:32:37.588 --> 00:32:39.449


And I'll give you some actionable tools.00:32:39.628 --> 00:32:41.689


You can start implementing right away.00:32:42.397 --> 00:32:47.067


Before you go, make sure you subscribe to the podcast so you can receive new episodes, right when they're released.00:32:47.458 --> 00:32:52.607


And if you're learning something new and enjoying the podcast, I'd love for you to leave me a five star rating and a review.00:32:52.938 --> 00:32:58.288


Thanks again for joining me, Lisa Salisbury in this episode of Eat Well, Think Well, Live Well.
Brittany Lindsay Profile Photo

Brittany Lindsay

Fitness Professional

Hi! My name is Brittany Lindsay; I am a Certified Fitness Instructor and Personal Trainer of 14 years & certified in over 17 different formats. I am a mom to 3 boys. California is my home. My love of fitness runs through my veins as I grew up watching my mom teach for 35 years! I LOVE motivating others to reach their highest health and fitness goals.