Evolving Fitness Goals for Moms: Navigating Motherhood in Your 30s and 40s

Join John and Sherry as they dive into the evolving fitness goals of moms and women in their thirties and forties. Discover the importance of adapting fitness routines as kids grow older and how to involve your children in your fitness journey. Learn practical tips for incorporating workouts into your daily life, whether you're a stay-at-home mom or a working parent. Find out how prioritizing your fitness can enhance your quality of life and set a positive example for your family. Tune in for insightful discussions and inspiring stories on this episode!

Transcript

John: 0:01

Hey, so it's John and

Sherry: 0:07

Sherry

John: 0:11

All right. Today we're gonna have some fun. Let's talk about goals for moms and like women in their mid thirties, early forties, whatever, because like goals and stuff change. For women especially dealing with like kids work and like how they actually want to deal with the whole work environment and like whatever their goals are.

Sherry: 0:39

Yeah, They definitely change

John: 0:41

I know that from a trainer's perspective and I'm always having to try to work around what is it that. A woman's going through and how do we make fitness work for her in her life. But hey, you have a better insight on this because you're actually a woman. So can you tell me a little bit about that?

squadcaster-19b9_1_10-10-2023_143800: 1:03

Yeah, so my goals have changed probably a million times over the years as a mom to four kids that are now my youngest is 18, my oldest are 23 and then a 20 year old and there, so they don't need me as much. And so my goals have changed. They went from just trying to get all the housework done, and staying active and feeding them to now Pursuing my own career goals that I have and, staying on top of managing my fitness and, my blood sugars and all of that stuff that I have to do with diabetes. So yeah, they've definitely changed over the years and sometimes it's hard to let go of your previous goals. Because you feel like you've had this goal for so long, like managing kids and making sure that they all are where they need to be, and then it's like learning to adapt and know that, okay, now I can maybe focus more on me. And not to say that you couldn't have done that before, but just for myself, that's where I'm at on things.

Track 1: 2:10

Cool. All right, so let's like backtrack to like when the kids were younger and like when you, let's like look at back, like when you started running. That's a really good time.'cause I'm pretty sure that was when you were, having heavily with the body image issues and then you were trying to be active Let's start with what were what? What made you choose running?

squadcaster-19b9_1_10-10-2023_143800: 2:37

I chose running because it, I thought it would be easy to do with my kids, and at the time the military base that we lived on had a nice track that I could drive to, and this is when I was first starting and I could, I had a jogging stroller and so I could push my youngest daughter in the jogging stroller who had just turned about two at that point in time. And my other children could play in the center of the track because it was a big field like, a soccer field or a football field or whatever. And it was a very safe place for me to take my kids to so they could. Join in on my fitness journey. And then as they got a little bit older and as I got a little bit better, they could ride their bikes alongside me as we could go, then we could go on the, in the neighborhood and still pushing a jogging stroller and stuff. And so I felt like it was very easy to incorporate. Into my day. Like I didn't have to go far like that, that, that track was. Maybe just a couple of mile, maybe like a 10 minute drive. It was a really big base at the time. We had a ways to go to get to the track, but it was still a very safe place. We could get back home if we needed to, if the kids needed to. But then once I started to feel like I could go farther we started going in the neighborhood and around and. The kids could ride their bikes and they could support me and then they would be tired when they were done. And so it worked out for both of us. But so that was why I picked running.'cause again, I felt like it would be something that I could do and incorporate them into it so I could get it done.

Track 1: 4:27

Yeah. So you said a couple of really interesting things, but the most important one was the one that you finished with in talking about how you can incorporate them oftentimes I've found that a lot of moms are so busy. Overlooking the fact that their kids can be involved in their fitness especially with things like Like you said, jogging the I, I mean they're even bootcamps now where they have the mommy stroller bootcamp, the mommy, the jogging stroller, bootcamps those things. Or even a lot of times just doing yoga with them in the room with you, like a video or like doing the insanity workout, like to kids. Those things just look funny. And silly. So when you have young kids, oftentimes they'll actually just participate. I found, and that was a good way to really early on to get some of my clients now in the gym. I think I told you this story, like one of my closest friends now when she first came to me, she actually had a newborn. She was eight months postpartum. And she basically Was like, I can't go'cause I can't get a sitter for my kid. And so I was like, just bring them. And I carried, I had a backpack. I, I like carried'em around. I swaddled the baby the whole time while coaching her through a workout. Everybody can't afford the luxury of having me there. But

squadcaster-19b9_1_10-10-2023_143800: 5:58

No, but it though, it's. I guess we have this impression that we have to meet certain, I don't know, expectations of everybody else. And like we have to go and do it at a gym or we have to go and do these things, but we have to find ways that allows for people to meet their goals without putting all the extra barriers in place. So if that's having. A class for people with babies to use the baby as the resistance or thankfully you are there to be able to help them by holding the baby. Or doing videos and all of that stuff. That is I think, important and I think it's so good for the kids to see their parents putting a priority on fitness.

Track 1: 6:47

Also, I think it's good for kids to, to put, be able to see and visualize actually putting up. A priority on effort and putting things forward because most, a lot of times what amuses me is that like where parents will sit and think, oh, I've done X, Y, and Z for you in order for you to be blah, blah, blah. they failed to realize there is also a certain level in where when kids see you put you. In the forefront of what you do, it actually impacts them. Like I know growing up, my mom, pa like with my youngest sister, my mom played softball up until a couple of weeks before my sister was born. And I was at all the games. I had the t-shirts, my mom was super, super active at all times. Oftentimes I feel that's what helped kept her mental stuff in order, which, like my mom was always super active. My mom was always super physical. My mom always kept going. I like my mom had opportunities. She would take me to work and see the things that she was doing, but and I feel oftentimes, like even for me and my sisters, we never like When we got to the point where we were older, my mom was working like 12 and 16 hour shifts. It was nothing to us'cause we knew how hard our mom worked, but it was when we were younger, we saw how hard she worked at playing sports, how hard she worked at like just doing general things to be active. The things that she wanted to do with us, whether it was going hiking, going canoeing. My mom took us outside all the time and it was something my mom hated fishing, but we went fishing. My mom hated going to the river but we went, my mom hated the idea of getting in the water, but we went canoeing there, we went kayaking. We went

squadcaster-19b9_1_10-10-2023_143800: 8:40

Yeah. Yeah, but I, but you remember that and it's probably core memories for you. And I hope that my children have that as a memory too, that they saw their mom trying to be active, trying to be healthy, and not, not letting things stop her, in my activity. Activities have changed over the years.'cause I'm not out running like I used to be, but they all know where to find me. as far as trying to get stronger and recovering, from shoulder surgery and the limitations that has put on me, I. But but I'm working through and so hopefully they see that and continue in their lives to know that it's a priority. It's okay. It's a way to include your whole family being active.

Track 1: 9:35

Yeah, and then, and it's so funny, like in the regard to how. How that relationship with your kids builds to where, like, how you're doing certain things in regard to, like now you have those conversations where you have those situations where your daughter's flexing and showing you your biceps and things like that. I have a client right now and she was like on. On path, like popping out doing a bunch of great things, like her fitness stuff was going well, and then all of a sudden it stopped and, one thing happened and next, then it was hard. And then now, and then her kids are all small. I think all her kids are under five.

squadcaster-19b9_1_10-10-2023_143800: 10:24

Oh wow. Yeah.

Track 1: 10:25

And so she was like I never have time. And then we were like, I was like, wait. Then she, I asked her about her schedule and she broke it down for me. And I was like why don't you just break the workouts up until 10 to 15 minutes? I was like, do the first two exercises, or do a hit workout for 10 minutes. A lot of times I'm a big fan of express workouts, 15 minutes or less. I'm a big fan of setting a timer for 10 minutes and doing as many pushups, setups and crunches. You can do as many squat as you can do in 10 minutes things like that because it counts. If you could do that twice a day or three times a day, great. Or if you could get, or even if you know you break up and get your 10 minute walk in and at the end of your 10 minute walk, knock out 25 pushups.

squadcaster-19b9_1_10-10-2023_143800: 11:15

Yeah. One of the things that helped me back then was putting my shoes on in the morning, right? So getting dressed to exercise, because if I, if I, if it was just a day at home with the kids and running errands or whatever, as long as I was. Had my tennis shoes on, then I could put the, when the baby went down for a nap, I could do my 20 minute video, or I could do something. So that was one of the things that really helped me when I was when my kids were smaller before I really started running again, is I would Make sure I was dressed for it.'cause if I was dressed for it, then I didn't have to go and get redressed for it, I didn't have to find shoes or find workout pants. And so sometimes that was my outfit for the day. A lot of times that was because I didn't have to go anywhere because I was able to stay home with my kids, but, That helped me reach my goals because there was one less step that I had to do for my, for me to do that little workout bit that I, that I was working on at the time.

Track 1: 12:27

It's funny. I was thinking about the fact that yeah, you got to stay home with your kids. And oftentimes women will say I have to work. And the interesting thing about that statement, I have to work. Yeah. But you also said at the very beginning, I got dressed for it. If you put it in your mind that you're gonna get dressed for it, even if it's you get off work and you get dressed to go for that walk after work, You're like, Hey, I'm gonna go do this. Like sometimes. Yeah. I really like it when people have the opportunity to have like a gym on the way home from work. Like where the gym is. That stop gap between your house. I really love that. I love that more than home gyms even more because like you have to actually stop and check in with yourself. I always would tell my clients that, okay, you clocked outta work now clock in for you.

squadcaster-19b9_1_10-10-2023_143800: 13:31

Yeah. Yeah. That's good. That's definitely good. Another way that parents can do it let's say they do work and now we're taking our kids to 5 million practices. In the week because all these kids are playing sports or maybe it's music or maybe it's, whatever practice it is. And I didn't have time to go back home because practice was an hour and it's 20 minutes there, 20 minutes back. You don't, it's silly to go home. And so trying to walk in that time, like we, we were big soccer family, our sports families, a lot of outdoor stuff. And so I would walk around the soccer field or I would take some weights and do some hand weight things, some small things that you can keep in your car so you can have it ready to go on those nights that you're there, and I can guarantee you that there's probably another parent that would love to join you. But they might be just as embarrassed or just as unsure or just as oh, I'm gonna look silly. But I bet you that you'll have at least one or two other parents that would be more than willing to join you. And so one, you get that social piece, which you know, some people like that, some people don't. I love it. So it was great for me. But other people, even if you're just doing that during that 45 minutes to an hour, that's a great way to get in some

Track 1: 14:52

That is an amazing way to get it in. And plus that social piece that, and then the added accountability of accounting to someone else. Those two things. Like you're sitting up there, you got a whole season to, you have somebody to talk to, you work out, you train, you get to know them. Or even if you don't talk, you just go and just do it. It keeps you involved and active and making that decision to take care of yourself.

squadcaster-19b9_1_10-10-2023_143800: 15:17

Yeah.

Track 1: 15:20

It's so refreshing to have a validation of where you have someone who says, Hey, I wanna do that too. It like just encourages you just a little bit more as opposed to going someplace and finding everybody looks at you like the, hey, that's the freak that works out during the practice. It's gonna happen. However, whichever avenue you take, the ability to sit there and take ownership of what you're doing with your time and how you achieve for yourself is a big motivation to your own, to like your own self-esteem, self-evaluation, so on and so forth. It is funny'cause that was a big thing for Eska at work. She had one of the girls at work, like when she first got there, nobody really worked out. And then all of a sudden one of the girls at work she had started and she was new and then she was like, oh, you out. Then boom, next thing you know, every day they would go walk together. They would talk about, oh, I'm doing this, da. And that continuously motivated her to keep going and push she's already super motivated, but it was like it was one extra thing to smile and be happy about at work.

squadcaster-19b9_1_10-10-2023_143800: 16:35

Yeah, for sure. I think that it's I just think it's a great thing, and again, too, you're exercising, your kids will see that. And again, I think all of that just motivates your kids and shows them that, it's important and I know that we've talked about this in the past, but again, as a diabetes educator and a dietician on a daily basis, the patients that come would come in and see me and those that were active had much better just blood sugar control. Just so much more. I guess like quality of life, those that were inactive, that sat all the time, they hurt and they had, issues. Now again, I know injuries happen. I know that sometimes there are things that we can't do, but even if walking is the problem, You can sit and do things, if it's your back and your, if it's your legs or your knees, then we don't have to walk. We find something else to do. But but the people that were able to make that as a commitment to themselves just had such better quality of life than those that That just didn't move at all anymore. And so that's one of the other things that really motivates me too, is just seeing that from a caregiver or a health provider's perspective as well. But but yeah, I think that the more we can move and the more we can set goals to do that the better off people will be health wise.

Track 1: 18:08

It is. Another thing, another way to look at it too is because you. Talk about kids and how like a lot of times you hear p parents complaining that their kid's always on their phone or always doing, guess what? They got that from somewhere. If you're sitting up there and you're always sitting, you're always sitting there chatting on your phone, you're always sitting in front of the tv, you're always your kid, just, they're just gonna do what you do. If you're always encouraging or think about all the time, just tell your kid, go to your room, go do that. You're encouraging the screen time.

squadcaster-19b9_1_10-10-2023_143800: 18:44

Yeah, exactly.

Track 1: 18:46

And then, and I like because I'm autistic I always I have a phone or something with me all the time because like I'm always reading, like in the middle of the conversation, you tell me something interesting. I will look it up. And then I will make, I will literally make detailed notes and I'll be able to discuss and have a whole conversation the next time you see me. But oftentimes when people make those arbitrary rules, like where they're like, Hey, no phones at the table, or No doing this. Sure, 10 minutes, 20 minutes of eating dinner, and As an autistic person, you tell me to do that. Guess what? If I really just want to be petty, I will eat my food in two minutes and leave the table. I just period or if I just wanted to be a total jerk, I'd sit there at the table and stare at the food and not eat. I've gone like two to three weeks without eating anything of substantial substance at all. I survived him like less than 200 calories. My mom thought I would never grow my mom. My, that's one of my biggest things about my mom would tell, my mom tells people all the time the fact that I grew is amazing.'cause if she did something that I didn't like, I would refuse to eat. And people goes no. He would eat. No, he really wouldn't. I would go to school, she would ask if my teachers, they'd say, no, he didn't eat. I would literally go, I would go through the line, not get anything, go stand at the end and sit there and stand up and wait for my class to get done, either. Just to prove.

squadcaster-19b9_1_10-10-2023_143800: 20:24

I've never had that ability to not eat food.

Track 1: 20:29

Eat it. Look, I forget to eat. I, like right now I just had my little, you saw me snacking on my little crackers right here. Trust me, I did that on purpose. I was like, I have not, I just it dawned on me it's 12 o'clock and I looked at my little thing and my little thing said, Hey John, you've not eaten today. It's noon. Hey, now I know when I get off this and we get done recording, I'm gonna go make some food. I.

squadcaster-19b9_1_10-10-2023_143800: 20:55

Good. Yes. You need that protein. But yeah, but the other thing with setting goals and everything is being specific with your goals, right? You pro people have probably heard of smart goals, right? And And that might seem silly to do, but we have to be specific with our goals to know if we're achieving them. And like a lot of people that I see in council, they'll come in and they'll be like I wanna lose weight. Okay, so how are we specifically gonna do that? Or I want my blood sugars to be better. Okay, how are we specifically going to do that? And so usually after a few minutes of chatting and talking and evaluating, let's just say, let's just say we'll just use blood sugars. I want my blood sugars to be better. And so when we like evaluate their diet and they tell me that, oh, I don't take my medicine. Or, oh, I don't wanna give up my d my regular soda every day, or I don't wanna give up my cookies that I eat every day. Something will have to change to improve blood sugar control. Do we have to do it all at once? Not necessarily, being specific with how we want to improve our blood sugars. Okay, so let's say you're not taking your medication. Let's start with that. Let's see. Let's specifically say I will take my medication as prescribed every day for the next week. Then we report back and see how blood sugars have changed. So you can do the same thing with exercise or activity, right? You can say, I will walk 30 minutes after dinner Monday, Wednesday, and Friday and see how you do. So very specific ways to help with, setting those goals. So if you just say, I wanna be more active how are we gonna be more active? So setting those goals also really helps you stay focused to do that.

Track 1: 22:54

Absolutely. So for those who don't know, although I'm pretty sure our audience is pretty smart, but if you don't know what smart goals are, smart goals, meaning this, it's an acronym, SS is specific, M is for measurable. A is for attainable. Art is for relevant, and T is for time bound. All right, so by being specific, what exactly are you trying to achieve? Measurable. How will you know when you achieved it? Attainable? Is it generally possible to achieve it? Relevant. Does it contribute to your agency's revenue? Does like you have agency in choosing how you're gonna do it, right? You have control? Does it achieve growth? Does it achieve, like how is it relevant to you?'cause relevant to you is most important and T is for Timebound. But I'm gonna go over that relevancy thing because that is my big part. I have a, oftentimes it kills me. It totally kills me when a woman comes to me and tells me some crazy goal I wanna lose 30 pounds. I, the real question is that actually relevant to you? Most of the time, most weight loss goals are totally irrelevant to people and people. And people will sit and try to argue this with me, and I can prove to you that it's. Like totally true because the reason you don't achieve your goal oftentimes is because you wanted that chocolate cake The chocolate cake became more relevant than losing 30 pounds. And that's my favorite analogy to use because it's like super simple because everybody has that moment, right? But the big deal about that is this if you know that your kid has soccer practice and you have to go travel every weekend and you have to do this and you're studying for your PhD and you're working 60 hour weeks, you're like sitting up there going, I wanna lose 30 pounds. Guess what? How is that actually relevant to the structure of your life right now? Quite frankly that's pretty loaded schedule. Where can it be done? Yeah, we could find ways to do it. We're gonna have to find ways. How are we able to do that with the time that we can allot to the mission?

squadcaster-19b9_1_10-10-2023_143800: 25:23

Right.

Track 1: 25:24

So if you're sitting up there, you have to be, because like I, I actually like it when people are super busy and they have super active lives and they have so many big things going for them because oftentimes they have all those goals. and they don't realize that they're actually neglecting themselves. They have all these professional goals, they have all these other goals, and they're neglecting their health. They're neglecting their actual wellbeing, and then they're sitting up there going, Hey, I wanna lose this 30 pounds. But the reason they wanna lose this 30 pounds is'cause they're unhappy with something within their life that they're not actually looking at. They're not actually addressing.

squadcaster-19b9_1_10-10-2023_143800: 26:06

And it has to be a realistic goal as well so 30 pounds. Like you said, it can be attainable, but one of one of the big ones that I hear is I wanna be the same weight I was when I was in high school. That was maybe 40 years ago for some people, 30 or 40 years ago for some people and for females, maybe they've had a couple of kids or they've had a couple other life changes, and is that really realistic? For someone to be the same weight that they were in high school. For some people it, it could be for myself, I don't really think that would be a realistic goal to have for me because I. You know what I've had four kids since then. And not to say that's the end all, be all, but you, your body changes. Your body just changes and adjusts. And so you have to be realistic with whatever goal it is too that you're putting out there, and so we want for these goals to be attainable. We want for us to get to that end goal, but, Is it something that you can attain healthfully and, safely and realistically so

Track 1: 27:13

Yeah, absolutely. And it's. I think a big thing, like especially with goals like that, because like I tell everybody, weight is arbitrary. I'm like, if you're not, I was like, are you, where are you going in your life that you're going to actually be measured by your weight? You go sit are you getting ready for a bodybuilding show? Are you going to a powerlifting competition? Or I.

squadcaster-19b9_1_10-10-2023_143800: 27:43

Where that number actually matters, Right, Really we need to look at our health like, right? What? What Where is our body fat percentage, right? What is our lean muscle mass percentage? And that can be, challenging as well. But really if we really think about it, the reason why so many people are so concerned about that actual number is because maybe they've been told that they're overweight or obese or something like that, and they don't like that category. And But really we have to look at it from a health perspective, right? We need to, maybe we're dealing with insulin resistance and we have to work on losing body fat, to help with that.

Track 1: 28:22

The crazy thing is, you know what, I'm not to, I am totally all for vanity. I'm, let me tell you right now, I will gladly, as your coach, as your trainer, I will gladly use whatever vanity metric you're, I'm down. I'm 100%. Hey, if you don't know, if you're new around here, hey, I am entirely develop a whole narcissistic personality to help. I will gladly show you how we could use your vanity metrics to get you to where you wanna be. I guarantee you and you know what, and I'm use you as an example. You because remember when we first started training and you were like, you went to the pool and then all of a sudden you were like, I'm gonna put this bathing suit on forget everybody else. Hey, no feeling like that right there. You feel like you could put on whatever you want and you could walk outside. You just was like, y'all ain't nothing. Guarantee you. Like at that point you, you gonna wanna work out you.

squadcaster-19b9_1_10-10-2023_143800: 29:28

Yep. Exactly. It does feel good though when you feel stronger, at least for me, I felt stronger, I felt more confident about myself and allowed myself way more freedom and to not care what people said or thought. And yeah, definitely helped me with my body image issues for sure.

Track 1: 29:51

tell you right now, I ain't seen not one woman that was able to put on that little skinny, that little dress that they said. She said she only could wear, she lost another 20 pounds if she lost five and put it on and she was like, oh wait. Oh my, that's me. I guarantee you she don't care about that 15. She thought she had to lose no more She don't. Now. Why she in that dress? She don't.

squadcaster-19b9_1_10-10-2023_143800: 30:18

That's funny, John.

Track 1: 30:19

Hey I glad I do that all the time. Shoot, I love like I'll, one of my, one of my favorite things, a couple of my favorite ways to train people I like to have them of course I love bodybuilding shows. Hey, do a bodybuilding show. That's a cool little thing for some women. Like I've gotten women in their forties and fifties ready for a body boom show, and they went up there and rocked the stage. Do a photo shoot, schedule a photo shoot in 12 weeks, 16 weeks, and then you spend 16 weeks getting ready, put that deposit down and then spend guarantee you go in there and bang it out, being like, boom, I'm banging. That's it. And do a fitness photo shoot. Do a bikini photo shoot. I ain't talking about Nah nah, nope. Put on that little bitty dress, put on some stripper clothes, get you some heels, whatever I'm telling you right now. And then the other one is and then, and and you can sit and do that. Or even like the little black dress challenges like where you sit up, there you go. You go shop, buy the dress. Where Hey, you need to lose. Go down one dress size, go try to dress on, get it on, boom, drop it, and then say, okay, and then pick a dress size lower or whatever. And then your goal is solely to get into that dress. You'll be totally surprised at your commitment to that. And please don't pick no leg. No. No cheap dresses. No. None of that. And I've even done it to where I. One time I used to stay'cause I used to collect jeans. This was my big thing. I used to collect clients' jeans when I caused him to rip out and bust outta their jeans. That was like my favorite thing. I used to actually keep a, I used to keep a score, a scoreboard for this. But the big thing, like to where, and like I would say, Hey if I'm either gonna get you on a smaller pair of jeans or I'm gonna get you the bust out of them. And like I, I'm known for making thickness. Like you want some thick thighs? You want a bigger don back there. I got you. I'm a bad boys. I collected 37 pair and I will gladly keep going. I ain't got no problem admitting it, but if you wanna get into a smaller size, I've done that too. And I got a lot. And I, and like I used to do a thing where I would be willing to pay$200. I'll buy you a new pair of jeans if you drop the pants size. If you drive four pan sizes, boom. Here, I'll buy you a new pair of jeans.

squadcaster-19b9_1_10-10-2023_143800: 32:54

Wow.

Track 1: 32:54

I like jeans like I get,

squadcaster-19b9_1_10-10-2023_143800: 32:57

such a good trainer,

Track 1: 33:01

like I said, a, I don't care what anybody says. You feel like you sexy. I get it. Vanity works.

squadcaster-19b9_1_10-10-2023_143800: 33:12

Yes. Yes, it does.

Track 1: 33:14

And even more so for like moms and women like, or like after you, you had a baby and you don't feel like you can put them jeans on no more. You don't feel like you can put that dress on anymore? I Nothing make you feel like a new pair of jeans. Feel no. The show won't. You don't, you ain't even gonna make it out the stove. You, you got'em in the, you tried'em out in the dressing room. You don't even wanna take'em off at the moment. You suddenly fit. You like, wait a minute, I'm just gonna wear these. Hit the tag lady.

squadcaster-19b9_1_10-10-2023_143800: 33:47

The tag. It takes the little

Track 1: 33:48

off for the

squadcaster-19b9_1_10-10-2023_143800: 33:49

security thing off. That's funny.

Track 1: 33:57

You laughing because you know it's true.

squadcaster-19b9_1_10-10-2023_143800: 33:59

I know. It's true. It's true. I know I've been there.

Track 1: 34:07

And so that's my biggest issue with like weight loss things is like people look at it to it the wrong way. I'm like, look, at the end of the day, people care about making more money. Saving time, energy and stuff like that and having more sex or feeling sexy or like period. These are the three things. Those three things make you, those three things are the most highest selling things in the world, and like weight loss people will be sitting there looking at that arbitrary number. The arbitrary number don't matter. It does matter. It holds secondness factor that it factor that matters. If you think I'm lying, like now look at the whole, the BBLs, look at the liposuctions. All that stuff. All those things.'cause you can get it right now, right? But notice that like you're doing, they're doing two things and they're only doing one. And it is actually only focused on the actual one actual premise, increasing sex appeal. You're trying to make your waist smaller, you're trying to make your butt bigger. Like you're going to get boobs. You're only trying to do one thing, increase your sex bill. So it's look, vanity works. And I hate when people sitting up there trying to sell a number, Hey, I'm gonna lose 20 pounds in 10 days. No, screw that. I'm gonna get that dude right there to look at you and go, oh my.

squadcaster-19b9_1_10-10-2023_143800: 35:35

Yes.

Track 1: 35:35

Okay. I am gonna get off my soapbox now. I done got all worked up,

squadcaster-19b9_1_10-10-2023_143800: 35:41

we're, yeah. You're doing good, John. We're doing good.

Track 1: 35:48

but yeah, real realistic and relevant. I like, I know some people use realistic, I use relevant because I find a bigger issue is that people make irrelevant goals. Because if I, if you're not married to the goal, it is really not gonna matter.

squadcaster-19b9_1_10-10-2023_143800: 36:07

True. Yeah.

Track 1: 36:09

because

squadcaster-19b9_1_10-10-2023_143800: 36:09

I need to shut those dogs up? Are they gonna bother us?

Track 1: 36:12

I know I, it it'll get it.

squadcaster-19b9_1_10-10-2023_143800: 36:15

Okay.

Track 1: 36:16

They're all hyped up

squadcaster-19b9_1_10-10-2023_143800: 36:18

Yeah. Somebody walked by the door, so they're crazy. Or they saw another dog walking on the street and they're going

Track 1: 36:25

probably. Yeah. Roker don't like that either,

squadcaster-19b9_1_10-10-2023_143800: 36:30

Yeah.

Track 1: 36:30

But what's funny is she's, she only does it if they do something to and I'm not looking like she'll do it to get my attention. Once she gets my attention, she's done.

squadcaster-19b9_1_10-10-2023_143800: 36:43

We, we have tried multiple things to get them to not do this and Usually they'll do well if my husband is home and he'll say, tell them like his word is off. He tells them off and they will usually respond to that pretty well and stop, but he's not home right now. And I could tell them off and they just wanna protect me. They just wanna make sure that I know that there's something there. And

Track 1: 37:08

Yeah. They just doing their job right.

squadcaster-19b9_1_10-10-2023_143800: 37:11

They're just doing. Yeah, they're just super, especially we have a blue healer and the blue healer is just so ultra protective of me. And the older he's gotten, it's got, it seems to be getting a little bit more intense. And And then the other one is a big German Shepherd husky mix. And so she's looks really big and intimidating, but she'll act like she's gonna get you and then she runs away scared, Whereas the other one would probably, at this point, if you get close to me, we've had too one too many bad episodes at dog parks and

Track 1: 37:51

Hey, look, I totally do not approve dog parks, period.

squadcaster-19b9_1_10-10-2023_143800: 37:56

Yeah.

Track 1: 37:57

man so when I had poncho, my, my rw, I took him to the dog park one time just because it, I thought it was a super big field. It was super cool. And they had it separated for big and small dogs. So I go onto the, and it's I'm telling you the crazy part was like, there's Pit bulls over here can corso every, the actual big dogs were cool, but like somebody brought a whole herd of small dogs and they brought'em to the big dog side

squadcaster-19b9_1_10-10-2023_143800: 38:28

Yep.

Track 1: 38:28

and poncho's sitting up there, a hundred thirty five, a hundred forty pounds at the time, and they just ran straight toward him. And I'm like, no, that's not okay.

squadcaster-19b9_1_10-10-2023_143800: 38:42

Yeah. That happened with our blue healer when he was still a puppy. It was a little yippy dog. And I was close to him and then the yippy dog like attacked Mr. Blue. And then Mr. Blue was thinking that dog was gonna attack me and so it was just chaotic. And then, and this most recent move,'cause we were staying in a hotel for two months..We took him to a dog park here and it was a big, it was a big like island. It was like, I don't know, I don't know how big, but it was an island with this creek surrounding it. And our husk, German Shepherd Husky was like being chased by this dog. And we thought that she was enjoying it. But'cause she was running and we're like, oh my gosh, she's running, she's doing great. And then on all of a sudden we can't find our dog. And it's close to dusk. Our dog swam across the creek. She hates water. She won't go anywhere near the water. And those dogs scared her so much that she swam across the creek, went into the parking lot and we lost her for 45. And so that was super scary. And then we think that she ended up with a urinary tract infection from the water at the creek because she got really sick afterwards and it was a mess. But anyways, too many episodes at dog parks that we're like, okay, now it's just not a good idea for us to take our dogs there.

Track 1: 40:17

Hey. So if you're watching this podcast, as you can see, sometimes moms have to deal with dogs. So we're talking to dog moms too. We got y'all, we got everybody. Cool, right? Just covering all topics here.

squadcaster-19b9_1_10-10-2023_143800: 40:31

Yeah. Shut the door.

Track 1: 40:36

Okay.

squadcaster-19b9_1_10-10-2023_143800: 40:38

Hey. It probably doesn't help too much, but maybe a little bit

Track 1: 40:44

They were like, I can't believe your audacity. You shut the door.

squadcaster-19b9_1_10-10-2023_143800: 40:49

No anyways, back to our topic goals,

Track 1: 40:56

Yeah. And then the other part, I think another r we could talk about, although r understand for all these things, it's smart. But another r we could talk about is reward.

squadcaster-19b9_1_10-10-2023_143800: 41:08

Oh yeah

Track 1: 41:09

we've already I discussed the whole, the vanity thing. That reward to me doesn't beat anything. I don't care what anybody says, but What are a lot of times, I really do believe that little light at the end of the tunnel, that's why I like the photo shoots and that's why I like, competitions and things like that. But what, there has to be some rewarding factor to it. Like I don't feel that'cause and and in a more dramatic one, especially like since you work with diabetics, One that I often find that people overlook is like just their health. I've helped a lot of clients. Either get off medication or who are sitting there and they're just recovering from a stroke. They've already went too far or they've had a heart attack. They've already went too far and, or I've even had some that had cancer. They went too far and that ability to feel more like yourself or after a surgery and getting stronger. Being able to walk and go further, like being able to walk uphill again, walk upstairs again without being in pain, being able to walk to the beach. Not only get on the beach, but then be able to walk across the beach. I had a client who told me he couldn't walk once he got out of his car, walked to the sand, and he made it halfway and he was in so much pain. He just sat down like you

squadcaster-19b9_1_10-10-2023_143800: 42:40

like a lot of rewards that I see. Again, you mentioned like medication, but like a decrease in medication or improved time and range. If you're looking at blood sugar control, that's a huge one for people. If you're looking at their A one C, then that can be improved. So those are really big improvements. That people will see and they'll let me know, oh, I've improved. I've improved. And they get really excited. So yeah, having that reward too is

Track 1: 43:07

I have a client right now, that's her big thing is we've actually we've gotten her numbers to where she's been pretty consistent in a good range.

squadcaster-19b9_1_10-10-2023_143800: 43:17

That's good.

Track 1: 43:18

And it was kind. It was like discouraging at first.'cause a lot of times people really don't understand the value of like just eating consistently. They don't understand the value in actually just getting up and moving around, just going for a walk or moving around the house even. And those have been two big things. For my clients in those situations have been just like taking more steps, getting 10, 12,000 steps in a day. Moving around their house more, getting up from their desk, getting up, moving around, and then just making sure that they eat consistently. I. And it and then the crazy thing is, I may have even found it crazy, but it's not even just like going, oh I'm just gonna eat healthier. Healthier is so broad and so ambiguous. There's no such thing. What, how would you like if I can get you to actually eat consistently and eat things that you could do consistently and unless like work from there, we can find a happy medium.

squadcaster-19b9_1_10-10-2023_143800: 44:22

Yeah, for sure. For sure. Yeah. I've had patients that are like, I want to eat healthier, so they take everything out of their diet except for fruits and iceberg lettuce. And I'm like, those are healthy things, but that's not necessarily gonna Be the best way for you to eat, for you to meet your goals.

Track 1: 44:42

That's not even necessarily healthy.

squadcaster-19b9_1_10-10-2023_143800: 44:45

No, it's not. Yeah, that's not enough. That's, there's no protein, you know it, but like I've had people with diabetes that will, like, all I do is eat oatmeal and fruit because, oatmeal is known to help with my cholesterol and then fruit because it's healthy. But I'm like, all of those things have carbohydrates, so you have to explain to them. Again, how those impact your blood sugars. Again, you can't, it's not that you can't have them, but if that's the only thing you're having, again, that's not gonna be the best way to manage your blood sugar.

Track 1: 45:17

And then that's where that whole thing where it's measurable. How do you, how can you measure this? How do you actually, how do you actually measure eating healthy, one of my, like I said, one of my favorite rules is trying to get I look at clients getting five meals a day in and then going, okay, so you get your three main meals, breakfast, lunch, and dinner. Breakfast does not have to be breakfast food. It's whenever you break fast, whenever that first meal of the day. Like whatever your first meal is, it's breakfast. I don't care if it's at lunchtime, whatever, that first meal, that breaks your fast, then you have a snack and then you have another meal, then you have dinner or you have your snack and dinner or but I say start right there. If you get 80% of that that means five times you do the opposite or five times you miss meals or five ti like It gives you opportunities. And if you can do that consistently, Hey, we're on a, we're on our track to do something positive and improve.

squadcaster-19b9_1_10-10-2023_143800: 46:19

yeah. Another way to look at it to do that with, specifically with diet, let's say you never eat any, Vegetables or something like that. You don't get any fiber in your diet, so you can measure how much you're getting in each day. Okay? At each meal I will consume something. You've already got your five, five thing, five meals in a day. So each meal you'll consume something that has protein, or let's say each meal, you'll consume something that has this much fiber in it, or those things to help you measure how well you're meeting that goal.

Track 1: 46:53

I am a big fan of that. I will actually, the biggest issue I have with female clients, with women clients, with moms especially, is eating enough. They will give you every reason. They can't eat single one, and it's. The big thing is often explaining to them, I'm not telling you not to do those things. All the things that you, they're totally valid. However, you have to eventually understand, you have to take care of you.'cause if you don't, you're gonna be sitting there sick and unable to actually do any of those things ever again.

squadcaster-19b9_1_10-10-2023_143800: 47:36

Yeah, exactly. I know I was one of the ones that has a hard time getting enough food in. It's just from years and years of that mentality of eat less because that way you will be thin. A quick recap on my history is like my mom was that big yo-yo dieter, and you didn't eat and you starved yourself. And then then she would reet again and she'd gain all of the weight back and stuff. So that's just what I saw growing up and I've worked really hard to try and stop that. But it still has it, it still shows up in my life, just with everyday stuff. And we're still constantly trying to fight that mentality that women have to eat very little food.

Track 1: 48:21

And one of my, so one of my favorite thing, I'm gonna say, my favorite thing to do is often to actually just give a protein goal. So I would look at, I would give them a designated protein goal oftentimes. So I would look at doing 0.8%, like 0.8. Times their body weight and I'd be like, Hey look, try to get anywhere between this number right here, somewhere around here. Call you, hit this. Or I say, I subtract 20 and go, you want to get in this range? I try to get something they could do successfully. And I'm like, look, if you could do that every day, we could work with it.

squadcaster-19b9_1_10-10-2023_143800: 49:05

Yeah.

Track 1: 49:05

Because like protein is the key building block to your immune system, health function, healthy skin, and it's often, that's one of my other favorite things for anti-aging and women who are in their forties and fifties. I'm like, look, you're sitting up there doing all these creams and serums and stuff like that, and if you just ate more protein, your skin will be healthier.

squadcaster-19b9_1_10-10-2023_143800: 49:27

Yeah, I've noticed that with myself that my nails are better, my skin is better

Track 1: 49:34

Yeah. Skin, hair, and nails, all protein.

squadcaster-19b9_1_10-10-2023_143800: 49:37

yeah. When I really focus on getting all the protein in.

Track 1: 49:43

But, and then it's because like oftentimes like women with thyroid issues that comes from undereating, typically, if not hereditary, it's usually because clients are undereating and they're under getting, they're not getting enough nutrients. Mo a lot of times, a lot people like to give carbohydrates. People who get type two diabetes. A lot of times it is not just the fact that they overeat carbohydrates, it's the fact that they undereat most of the time. Then they overeat a big meal of carbohydrates at some point eventually. And you keep doing that, and that causes your body to be unable to register and regulate your insulin levels because then it becomes insulin resistant because you spend so much time undereating that when you overeat, your body cannot respond to that stimulus.

squadcaster-19b9_1_10-10-2023_143800: 50:31

Yeah. They, a lot of times patients will skip, skip breakfast, skip lunch and they'll have had coffee and energy drinks or whatever throughout the day to give them energy because they're, they're tired or whatever, and, but then when they finally sit down to eat, they'll consume so, so much food at one time.

Track 1: 50:54

And then the crazy thing is they don't realize all those things actually spur insulin

squadcaster-19b9_1_10-10-2023_143800: 51:00

Yeah. Yeah. Yeah.

Track 1: 51:02

you just, it's not, at that point, it's not even just. It is not even just the carbs at that point. It's just the entire insulin, like rush the overload.

squadcaster-19b9_1_10-10-2023_143800: 51:14

Yeah. And protein does, and, you do, some of the protein will turn into glucose, after a few hours. And like for myself, I have to watch for that. If I have a really high protein meal, I have to watch my blood sugars three, four hours afterwards to see if I need to compensate for that. that will are for the rise in my blood sugar from the protein and stuff. So it's a tricky game, but it does happen.

John: 51:46

Absolutely. Yeah. You got any last words for our adoring audience?

Sherry: 51:53

Don't forget the timeline, on the smart goals that t the t is for time. So you wanna set. An amount of time that you're setting that goal, right? So let's say you did it for a week like you did, we'll just use that vegetable example. I will have or fiber, I'll have this many grams of fiber at each of the five meals I have Monday, Wednesday, or every day for the next week, right?

squadcaster-19b9_1_10-10-2023_143800: 52:20

So then at the end of that week, that's when you can really evaluate and see how you met your goals.

Track 1: 52:27

That's solid, but, and that's one of my big things. That's why I like competitions and like I said, and doing like photo shoots and going ahead and putting that deposit down, things like that. Or, and like with the little black dress challenge, like if you did that, you do 12 weeks or six weeks or whatever, and you give yourself that amount of time to drop. And if you don't, then you make the adjustments so you go through with it. But

squadcaster-19b9_1_10-10-2023_143800: 52:52

yeah.

Track 1: 52:52

really important and your ability to act with urgency and urgent change. And this is important because if your health. Emergency shows up, you're gonna have to respond urgently. And if you're sitting there and you're concerned about your health and your wellbeing and your ability to provide and be there for your family, then guess what? This is actually an urgent need. It's not one that you put off and wait on

Sherry: 53:19

Yeah, exactly. But no, I'm good.

John: 53:23

all.