WEBVTT

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Good evening, good evening, ladies.

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Okay. So, y'all, my body cannot decide if it's hot or cold.

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Welcome to 58, that's all I'm going to say, I can't, okay.

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I thought tonight would be fun, look at, I'm sporting my dolly part,

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it's like an old dolly part and shirt, because, you know,

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dolly knows how to be fabulous in any style, because, I mean, if you look at dolly,

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who, by the way, is always wearing a wig, I'm dying to know what she looks like minus the wig

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and makeup, but she knows how to always look fabulous, although she'd be the first to admit

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that she uses everything in her arsenal to make herself, she's like, I think she says something

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like, I pay a lot of money to look this cheap or something like that, I don't know,

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she's super funny, okay.

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So, I wanted to open this time, and I will say this, so, and I'll probably say this more

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than once, because, you know, we don't have a lot of folks on just yet, and some folks may come on,

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I don't have a moderator helping me tonight, and so, I want to make sure you get the questions

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to me and not so much in the chat, I also know that it's really easy to want to embellish

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our counter, why is it frozen, can you still hear me, y'all can hear me, okay,

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I don't know why it just froze for a second.

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I'm going to give some basic guidelines when it comes to what we put in our body and how we move

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our body, some very basics.

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My husband was a nurse and does nutrition, I've worked with professional nutritionists,

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and so, I want to give some basic information that's applicable to the vast majority of people.

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If you have celiac or something else going on, and your story is different, like, I know this

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doesn't apply to every single person, what my preference is tonight is that you don't counter

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what I'm saying with your diet plan, because I think it'll be very confusing for people

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who are trying to follow along, and I will say, I've got four pages of notes,

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I'm going to put the document as a PDF somehow, somewhere, I'm going to have it,

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I'm going to have Cheryl add it in the resources, I'm not sure where she normally puts things

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like this, but we'll figure it out.

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So, within the next week, it'll be up.

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So, you might want to take some notes, but just know that I'll have the Word document.

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And so, I try to come up with kind of like what's been my journey of getting myself healthy and caring

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for myself healthy, and I really wanted to start with 1 Corinthians 6, 19, and 20,

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and this is just the NIV.

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Do you not know that your bodies are the temple of the Holy Spirit who is in you,

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whom you have received from God?

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You are not your own, you were bought at a price.

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Therefore, honor God with your bodies.

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Now, some of you may have thought about that verse and thought, okay,

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that means no sex outside of marriage, and I'm sure it also means that,

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and I'm not going to do a full exegesis of it.

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But something has been hitting me recently in that when Jesus died for us, I don't know about you,

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but sometimes I feel like Jesus died for my soul and my spirit because I'm going to get this rock

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and resurrected body that's not going to have cellulite.

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So, sometimes I think I don't need to worry about this body because this body is going to go away,

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and I'm going to get this resurrected body that does not have to be on a diet anymore.

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But the truth is that Jesus died for all of me.

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And so, it includes my current mind, my current body, and my current spirit.

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So, it's important that I care for my mind, my body, and my spirit because we want to make sure that

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for the kingdom, while we're stuck in these bodies, that we can do as much as God has for us.

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And if we don't take care of our bodies, mind, body, and spirit, then we can just do less for the kingdom.

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And so, it really made me think, like, I didn't want Jesus dying on the cross,

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be wasted by me not taking good care of my body.

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And the other thing, and I'm sure some of you guys can speak to this too, but, you know,

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I have a nephew with spina bifida.

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My brother-in-law was paralyzed.

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He was a Marine and he was paralyzed.

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And so, I've been around the wheelchair community for a very long time.

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I've seen CP, missing limbs, all the things, gunshot wounds, accidents.

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And there are so many people that would love to be able to walk on a treadmill, and get on a bike,

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and go hike a trail.

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And so, sometimes I feel like, am I being such a lazy steward of my body when I don't move it,

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when so many people wish they could move their body?

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So...

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Those are kind of the things that were the inspiration for us tonight as we talk about

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it.

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And so we're going to break it down, 80% of how our body looks has to do with what we

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put inside our body.

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I've heard plenty of fitness instructors say you can't out-train a bad diet.

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I think the only time I was able to eat whatever the heck I wanted, I was in my mid-30s training

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for a marathon.

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In fact, I was a psycho doing like more than one marathon in a year, and I'm so not a runner.

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So I would be out there five million hours running a marathon.

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I think I was the only season of my life where I could eat what I wanted and I did not gain

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weight.

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I'm 4'11", I'm hippie, I am like hourglass figure.

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My weight is mostly in my bottom half.

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So heart-wise, it's great.

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It's not around my heart and it's not around my waist, I don't have visceral fat issues.

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But it's also much harder to lose.

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The first time I knew I had a disordered eating was, some of you are old enough to remember

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this, one of the first movies that ever came out, I think it was the early 80s, late 70s,

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it was called The Best Little Girl in the World.

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And it was the first time there was a movie about anorexia.

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And I remember my father looking at me saying, well, I guess we're never going to have that

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problem with you.

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And you know what though, he wasn't the only culprit.

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My mom also had to be on a diet her whole life.

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And so my family started watching what I ate at a very young age, by the time I was 12,

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I was monitoring how much food went down my throat.

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And I was so paranoid about, and I still do this sometimes, you guys, if I'm at a dinner

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party and I haven't eaten breakfast or lunch or whatever and I'm starving and I start chowing,

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if I've realized I'm ahead of everybody else in the food, I will put my fork back down.

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And if people don't catch up to me, no matter how hungry I still am, I can stop eating.

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And so I wanted to say that to you because I wanted you to think, because you guys might

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have seen me in person and you might think, oh, she's so cute, she has no idea what she's

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talking about.

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Like she has no idea what it's like to have disordered eating.

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And this whole tonight isn't just about eating disorders.

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It's not.

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For so many women, we have disordered eating habits and it is why we're having a hard time

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in our 40s and 50s and 60s to lose weight because we really destroyed our metabolism

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and we destroyed our relationship with food at a really young age.

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And so we started dieting and doing all of the things at a really, really young age.

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When I was in my 20s, I didn't even know I was going to share this, but the Lord is having

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me share this for somebody.

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I had a really complicated relationship, as most of you know, with my father while he

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was alive.

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And in my 20s, my mom had a restraining order on my dad and his behavior was very erratic

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at the time.

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And I couldn't control what was going on in the family.

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And what I learned how to do was shove all my feelings down.

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And I started making myself sick to my stomach and I started throwing up.

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And I was able to do it not by putting my finger down my throat, but just because I

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would stress my, I would shove all my feelings down, throw them all up.

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And the bonus was y'all, I started losing a lot of weight.

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It was fabulous.

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I mean, I don't say that, you know I'm saying that tongue in cheek.

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And I started spitting up blood.

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That's how much I was throwing up.

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Like I couldn't even keep food down.

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And I finally went, I went to doctors and of course, of course I didn't tell them I

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was throwing up.

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So I had an, you know, all of, I had an endoscopy done and all the, an internal medicine doctor.

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And finally somebody, one of my doctors rightly said, you know, Renee, you know, this is not

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a medical problem and we need to send you to a therapist and to deal with your bulimia.

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And so I've starved myself, I've thrown up and I've also been the person that worked

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out three times a day.

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So I've been through all of the versions over the years.

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I've done Atkins, Weight Watchers, you name it, Renee's done it.

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And I stopped taking any form of diet pills because my cousin who's only 42 years old,

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she was born with a slight birth defect in her heart that was never diagnosed.

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But she dropped dead of a heart attack at 42 years old.

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And the one thing that they were able to uncover was she was taking all of those diet pills

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and there was still a batch in the house.

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Remember the Fen-Phen?

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That was, I don't even think it's legal anymore.

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And so

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Right then and there, I thought, I'm just not gonna take supplements to ever try to

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lose weight again.

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Like, this is crazy.

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So, I say that because for some people, for some of you listening to this, eating healthy

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and exercising, moving is just super easy.

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For so many of us, it just comes with so much fear and baggage.

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You guys, I'm even afraid to do a fast at a church because I'm afraid that I would manipulate

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the fast going, whoo-hoo, I'm gonna go on a fast.

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If Daniel fasts at my church, I'm gonna drop 20 pounds.

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And so, I have to be super careful about it.

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So, the guidelines I'm gonna give for healthy eating has to do with you not hating yourself,

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not hating your body, and not hating food.

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Like, food is fuel, and food is also fun, and it's also fabulous.

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It's like all of those things, and I'm Italian, and so we culturally do a lot of stuff around

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food.

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So, we're gonna talk a little bit about...so, 80% of the work is what we put inside our

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body.

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The most important thing, even before we put food in our body, you wanna know what the

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most important thing is that we need, right?

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60% of our body is water.

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So we need to hydrate our body.

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So here's the basics.

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We should know this.

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At minimum, you should drink half your body weight in ounces.

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That's the minimum.

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So, you know, I should be drinking at least 75, 70, you know, ounces of water a day.

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I probably drink twice that, but you should be drinking at least half your body weight

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in ounces.

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So that's the basics, half your body weight.

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Now, especially as we age, we also have to make sure that once we start upping that water,

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that we have to add electrolytes with it.

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There's some really good brands out there.

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There's a doctor that I follow.

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Actually, let me grab it.

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So I use this, there's like one of the doctors, I forget his name, Nick, somebody or another

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has got this really big Greek name.

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I follow him on Instagram, but this is the brand he uses because it's made with the Himalayan,

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it's the Celtic salt in it too.

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And so this is keto, paleo-friendly, vegan-friendly, essential electrolytes.

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No John, I don't even know what that means.

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There's all kinds of flavors in it.

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And I say this because when I have my Invenzolines out of my mouth, just because I feel like

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I'm spitting when I talk, I still haven't mastered that.

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So when I put the Invenzolines in, it makes me so thirsty.

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And so it makes me, and by the way, you guys, if I'm, Rachel, thank you for doing that.

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I don't mind if you guys give your own brand that you like.

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As long as you're not conflicting with me, I don't mind if you guys add your own brands

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of stuff that you use.

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The reason why I like something that's going to go in my water, I hate drinking plain water.

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I like to flavor it.

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So I'll also show you my creatine that I use.

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So you want to make sure you're getting good electrolytes.

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So I was probably drinking 180 ounces of water because of the Invenzoline, but I wasn't doing

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enough electrolytes.

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So I was just peeing that water out.

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So I was actually still leaving myself dehydrated.

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And so that's why we need to put electrolytes in our water.

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And remember, the other reason why water is good is many times you're not hungry, you're

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dehydrated.

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So always think, I think I'm hungry, start with a glass of water.

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That's like, it's never a bad thing to start with a glass of water if you think you're

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hungry.

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All right, now we're going to talk total calories that you need.

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I'm going to add a link in the page here of how many calories you should be taking in

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because I don't know if you've heard, there's this awful myth going around that women should

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be eating 1,200 calories, it's crap.

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Even as small as I am, I should not be down at 1,200 calories.

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Okay, so this is the TDEE calculator.

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You put in your height, your weight, your age, how active you guys, and be honest.

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Like don't say that you're moderately active if you're not.

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And it's going to give you your range of calories of what maintenance looks like and kind of

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what a cut face.

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Ignore the cut face because I feel like they go a little bit too drastic.

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But there's the maintenance.

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So when I put in my current weight, it actually says if I'm pretty active working out three

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to five days a week, I can eat up to 1,800 calories.

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But you guys, I'm lucky if my goal is three days a week at the gym with strength training

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and then I walk every day.

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So the other option was one to two days.

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Well, I know I'm more than one to two days, but I know I'm less than three to five.

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So in general, from sedentary to moderately exercising, my range for maintenance is 1,500

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to 1,700 calories.

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I can also tell you I know my body.

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body, right? I've been weighing and measuring crap for too many years. I know for me, mine

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is actually, I'm sorry, 1,500 to 2,000 is what they're saying is my range for maintenance

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depending on how active I am, 1,500 to 2,000. I can tell you to stay at my current weight,

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1,500 to 1,700 max. That's my maximum. So when you see women on Instagram going, oh

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my gosh, I can eat 2,000 calories a day. Well, either she's taller than me or a hell

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of a lot more active than me because I cannot eat 2,000 calories a day without gaining weight

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back, not at my activity level. So at least the TDE calculator gives you a range to figure

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out what maintenance looks like. So that would be like your first step, okay? And so I want

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you to start to track... I love it. Okay, so just know that everybody's maintenance

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is different. Everybody's body's chemistry is different. Your metabolism is different.

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Your hormones are different. So all that calculator does is give you an idea, and then I'm gonna

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encourage you to track everything that you eat and weigh yourself for a week or two,

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and then you're gonna learn what is your maintenance, right? So you need to learn what

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your maintenance is. Okay, so the next thing that we talk about is what do we eat? And

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so you hear a lot about macros. So I'm a big fan of macros. I'm gonna start with the two

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most important numbers. The first one is protein. You're hearing, what with the balloons? What's

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with the balloons? We all know that women now need to eat protein. Woo-hoo. Okay, at

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minimum, ladies, and I'm a shorty. So at minimum, you should be eating 100 grams of protein

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a day. Minimum. Ideally, you should be eating 0.7 or 1 times the body weight, your ideal

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body weight. So say you're 150 pounds, you could be eating between 130 and 150 grams

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of protein a day. And if you are nowhere near that, you work your way up towards that. So

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that's what you would do. So that's the other basic is at least 100 grams of protein a day.

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Ideally, 0.7 to 1 times your ideal body weight. That's how much protein. The other most important

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number is, guess what, ladies? Fiber. If you are not moving, you are not losing. Y'all

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know that answer. If you are not moving, you're not losing. You should be pooping at least

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one time a day, at least. And so if you are not getting 25 grams of fiber a day, you will

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have problems. And I will tell you this too, if you are not getting enough fiber, it will

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show up on your colonoscopy. They will let you know that you need a colonoscopy. I mean,

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in your colonoscopy, they might say to you, yeah, you need to put a little bit more fiber

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in your diet. And so those are the two most important numbers. So like when I put my calories,

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so for me, if I'm in maintenance, so say I put in 1,500 calories into MyFitnessPal, the

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first number I fill in is my protein number. And then the next number I fill in is my fiber

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number. And then you can play with the carbohydrates and the fats however you want. I will say

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I'm still trying to recover from the carbs are bad syndrome. Carbohydrates are bad. You

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should be doing Atkins or Carnivore or Keto, some version of carbs are bad. But I will

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tell you, as somebody who is dealing with some health issues right now, like I'm having

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some blood work analyzed because I feel faint a lot. My doctor is telling me, my husband

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is telling me I'm not eating enough carbohydrates. I'm still realizing I'm coming in shallow

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and that is decades of hearing that carbohydrates are bad. And here's the thing, you guys, 90%

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of the carbohydrates I eat are vegetables and fruits. So you want your carbohydrates

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to be good vegetables, good fruit. It is very little on the sweet potatoes, rice, potatoes,

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quinoa. You want powerful starchy carbs, but you don't want them to be your primary plate.

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So at least 100 grams of protein a day. For me, I'm eating about 100 grams of carbs a

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day and I'm somewhere between 50 and 65. I don't know why it's freezing on the screen,

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you guys. I hope you can keep hearing me though, of fat. And then of course you want

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to stick to healthy fat, olive oil, avocado oil, coconut oil.

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Walnut oil, sesame oil, although I can't have sesame oil anymore because my husband is allergic

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to sesame. I'm very sad about that. And they say walnut is a close enough. It is not the

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same as sesame oil. I'm very sad about that. Okay. I want to, okay. So any questions before

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I go on, because that's like, I have like four pages of notes tonight. So any questions

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so far about what I said about how to find out what your maintenance calories is, protein,

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carbohydrates, fats, fiber, any questions about what I've said so far? How much fiber?

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About 25, at least 25 grams, 25 grams. And I will say this, and if you're not pooping,

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then you need more fiber. And let me show you, I will say this, let me show you two

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things that I use to help that. So for me, I have almost a half an avocado in my food

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almost every single day. Avocados are a great healthy fat, a great healthy carb, and a great

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form of fiber. Broccoli, Brussels sprouts are also good forms of fiber. Orange ruffey,

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the fish has good forms of fiber. Obviously there's fiber in flaxseed, but if you cannot

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afford the extra calories of flaxseed, my nutritionist recommended this stuff. It's

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called P-S-Y-L-L-I-U-M, I got it on Amazon, husk powder. It's soluble fiber. So it has

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seven grams of fiber and only 30 calories. iPhone, use the TDEE calculator. The link

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is on the chat. Let's see if I can put it back on there. Here is the link. So you want

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to put in your own age, weight, and how active you are. That will tell you what your maintenance

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calories are. So let the math do the work for you. So this is a good form of fiber.

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If anybody else has any other suggestions on fiber, feel free to put them in the chat.

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Oh, good. Well, Marilyn, tell us what option you use. Well, here's the thing. Okay. Calories

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are important, you guys. So you can't lose weight unless you're in a calorie deficit.

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Like I'm a math girl, the math don't lie. You have to burn more calories than you take

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in. It's really that simple. And so whether you're doing intermittent fasting, vegan,

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gluten-free, dairy-free, whatever version that you are on, you have to be in a caloric

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deficit to lose weight. It's impossible to lose weight otherwise. You have to be burning

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more than you're eating. It's just that simple. So what you're trying to do is find the sweet

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spot of, I want to keep eating to fuel my body so I don't starve it and put it into

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starvation mode, and I want to move. So sometimes people will say, like, I don't want to eat

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less than 1,400 calories. I don't want to take my calories down any lower. Then a fitness

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coach will tell you, then fine, then move more. Like you move more. You have to burn

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more calories. So you make the choice. You're like, I can't possibly eat any less than move

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more, like then move more. But I also think it's important for you to learn what foods

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are kind to your body and what foods aren't kind to your body. Like, could you, Marilyn?

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Yeah, be careful about how much we're putting on the page. So but yeah, I don't want to

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lose attention in the chat too much. Be helpful to each other, but I don't want to lose too

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much attention. Okay. So and Marilyn's right, and I'm going to get to the gut in a second.

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So right now we're just focusing on some basics with food. And so here's the thing, you guys.

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You can't, you don't know how much food you're eating until you track and weigh how much

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food you're eating. I'm not telling you that you need to do it forever, but I'm going to

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encourage you for at least one week, get it, you can get the free version of MyFitnessPal.

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It's not nearly as helpful as the paid version because you can scan stuff in with the paid

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version. Although I hate all the changes that MyFitnessPal just made. It's just pissing

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us all off. But you need to track. And whenever we say track, we call it, you have to track

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all the BLTs. Do you know what a BLT stands for? Your bites, licks, and your tastes. And

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so like when you're making something and you're like, oh, it tastes so good. Oh, that tastes

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so good. Like you could have just tasted 150 calories. No big, but when you're in a calorie

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deficit, 150 calories is gold. So you don't want to lick a subconsciously 150 calories.

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So, um, I

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I will say this Gwen, my only problem, I feel like, here's how I feel about protein powder.

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I'm going to tell you, actually, I'm going to tell you that 90% of your food should come

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from single source whole foods.

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Eat what God created.

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That's where most of your food should come from.

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I only use protein powder and protein shakes as a quick supplement.

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You do not want to drink or eat in a protein bar all your protein.

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You want to get your protein from meats, poultry, fish, eggs, cottage cheese.

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You want to get your protein from actually real food.

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Only use protein powder to supplement because, unfortunately, there's a lot of protein powders

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out there that really hurt people's gut.

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Somebody else talked about gut issues.

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If you have gut issues, if things inflame you, it doesn't matter how low your calories

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go.

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If you're inflamed, you're inflamed.

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Just be really careful.

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Again, I kind of go to, if you're in a calorie deficit, people like to chew food.

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People like to chew and people like to swallow.

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If you're drinking your calories and you're not eating enough, then sometimes people will

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start to eat more and then they're out of their calorie deficit.

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Use a protein powder as a supplement, but try not to have it be your main thing.

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Are you guys hearing me even when it freezes?

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Okay.

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I don't know why it's doing it.

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Okay.

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Collect the data.

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I'm saying to be accurate, and then here's the thing.

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For you to track your calories, 90% of what you eat in a given week should be prepared

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by you.

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Prepared by you.

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If you are guesstimating out at a restaurant or a girlfriend's house, you could be off

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200, 300 calories without even knowing it.

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I mean, you guys, one tablespoon of olive oil, and nobody loves olive oil.

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My husband will tell you, nobody loves olive oil more than I do.

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A tablespoon of olive oil is 120 calories.

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If it has three tablespoons in it, that's 360 calories that you didn't even know was

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in a recipe.

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Same thing can happen with butter or mayonnaise or else.

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You want to make sure.

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If you're really like, I need to be in a calorie deficit, 90% of what you prepare should eat

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should be prepared by yourself.

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Again, try to eat single source, whole foods.

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It will help you feel full longer.

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When I pre-cook all my foods, what I can consume in three, 450, 500 calorie meals, it's huge,

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you guys.

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It's bulky.

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It's volume.

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It's bulky.

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You could eat this much chicken breast, this much chicken thigh, this much ribeye.

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I mean, it gets a lot smaller when you're in a calorie deficit.

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When people are like, oh my gosh, I don't want to track everything.

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It's so hard to do.

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What makes it easy to do is if you start eating the same thing for breakfast and lunch.

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Then you just cut and paste, cut and paste.

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I usually try to meal prep on the weekends, and I'm going to eat the same thing for breakfast

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and lunch most days, pre-fixed stuff.

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I do have protein shakes because I know some of my early mornings, I'm not hungry enough

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to eat anything, so I am going to put 30 grams of protein down in a drink.

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I also use a collagen protein thing that I put in my coffee because I don't want to drink

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coffee on an empty stomach.

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I'm not saying I don't powder in as well, you guys.

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I just try not to make it my primary source of it.

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Let me just keep reading.

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Keep it super simple.

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I always say kiss.

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Keep it super simple.

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Try to have 80% to 90% of your food be single source, so you're talking poultry, fish, meat,

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veggies, fruit, rice, sweet potatoes, avocado, avocado oil, walnut oil, coconut oil.

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Decide what you want to keep in.

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You guys, I can't stand chicken breast.

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I like chicken thighs.

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If you put chicken thighs literally from the freezer in your air fryer, it comes out super

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crispy, super moist, super amazing.

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I'm counting my calories.

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I'm counting my macros, and so I know I'm going to have a chicken thigh.

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What I usually try to do is go dinner backwards.

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If I know I want two pieces of dark chocolate in my dessert at night, if I want dark chocolate

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every single night, I'm going to put it in my calorie counter right away.

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If I know I'm going to have a ribeye or thighs, I'm going to put it in my calorie counter

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right away, and I work my way backwards.

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That's what you guys want to do.

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This is about a lifestyle.

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You're trying to teach your body to love food again, to embrace food again.

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We all like different foods.

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Some of you guys are talking about Greek yogurt.

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I can't stand it.

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Greek yogurt. My husband loves Greek yogurt. I love cottage cheese. He hates cottage cheese.

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So you got to find the protein, that power pack that is great for you. I love monk fruit.

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Some people love stevia. My problem with sliced almonds, it's like somebody put almonds, I

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love almonds too, but like almonds are so fattening. All nuts are more fat than they

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are protein. And so you have to be super like, I don't know about you, but I can't just eat

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one almond. Like I would want 50 almonds. And so, um, you, you want to, but if that's

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a flavor you love, then you're going to make sure that it works in your thing. So decide

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the things that you love that you want to keep in. Like I actually happen to love dark

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chocolate, but dark chocolate's actually very good for you too. And so I get like the 80%

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pure dark cocoa. It's super bitter. My husband thinks it's disgusting, but I've gotten so

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used to it. I couldn't even put milk chocolate in my mouth if I wanted to. Um, and again,

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as I said to you, whether you're reducing your carbs, intermittent fasting, which is

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not for everybody, vegan, whatever you're doing, all of weight loss is about a calorie

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deficit. It's always about a calorie deficit. Um, the other thing I wanted to answer is

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when is organic necessary? Um, I would love for all of us to eat all organic all of the

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time, but sometimes that's nearly impossible. The easiest rule of thumb is if it has a thick

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skin that you're not eating, that's the thing that you can skip on organic. So if you're

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not eating the banana peel and you're not eating the avocado peel, maybe you don't need

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the organic for those. So obviously like fruits are very porous. They're going to collect

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a lot of the pollutants. So you want to make sure if you're eating the skin, um, that's

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where you're going to kind of want to go to it. All right. And now talking about supplements,

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I'm only going to mention the supplements that just about every doctor and nutritionist

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talks to me about. And they're even going to ask me, like, I just had my medical appointment.

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People are going to ask you if you're taking magnesium, we need magnesium. Um, they're

425
00:32:04.280 --> 00:32:10.080
going to ask you if you're taking zinc, magnesium, zinc, and the other hot one is creatine. I'm

426
00:32:10.080 --> 00:32:18.520
going to show you what I use. There are so many versions of creatine. You can put it

427
00:32:18.520 --> 00:32:23.080
in your coffee. It could be unflavored. Again, I don't like plain water, so I'm going to

428
00:32:23.080 --> 00:32:29.360
use any excuse I can. So I use, it's mind body green. You want about five grams of creatine

429
00:32:29.360 --> 00:32:36.960
a day. And this also has taurine in it. And so creatine, um, helps sustain your muscle.

430
00:32:36.960 --> 00:32:41.440
So for women, when you see older women get all shriveled up and they lose their muscle

431
00:32:41.440 --> 00:32:47.200
mass, we need to help our muscle mass. And creatine is also great for your brain. I swear

432
00:32:47.200 --> 00:32:52.320
to God, you guys, I forgot to pack this during my graduation and then trip to Washington.

433
00:32:52.320 --> 00:32:57.320
And I was like shit for brains. Like, I mean, you guys, in like one week, like my memory

434
00:32:57.320 --> 00:33:04.400
was just going. So creatine is, so the company is called mind body green and mine's the raspberry

435
00:33:04.400 --> 00:33:10.360
flavor. But other people, if you have another creatine brand that you guys like, I don't

436
00:33:10.360 --> 00:33:14.160
know, there was somebody, I think it was Sean Johnson. I'm pretty sure it was Sean. I follow

437
00:33:14.160 --> 00:33:17.360
Sean Johnson, you know, she's the gymnast. And I'm like, I'm just going to take her the

438
00:33:17.360 --> 00:33:22.040
heck she's taking. Although she got me hooked on some salt thing and it was way too salty.

439
00:33:22.040 --> 00:33:28.560
So I was like, sister, I can't do that. Um, so magnesium, zinc, creatine, vitamin D is

440
00:33:28.560 --> 00:33:34.720
obviously a low vitamin D is a precursor for osteoporosis. Um, and my mom has really bad

441
00:33:34.720 --> 00:33:41.240
osteoporosis. So I was keeping an eye on it, um, for me. And I had to take between five

442
00:33:41.320 --> 00:33:46.560
and 10,000 I use a day, uh, vitamin D for like the longest time for the first time in

443
00:33:46.560 --> 00:33:52.480
like 20 years, my vitamin D levels are actually back up to normal. Um, but it's super important

444
00:33:52.480 --> 00:33:55.600
for you to do that. If you're taking high volumes of vitamin D, you want to make sure

445
00:33:55.600 --> 00:34:01.480
it's got vitamin K in it as well, because that's helps your body absorb it. Um, and

446
00:34:01.480 --> 00:34:05.880
then vitamin B12 or any kind of the vitamin Bs. You want to be paying attention to that

447
00:34:05.880 --> 00:34:10.080
again, definitely. And I'm going to talk to you later at the end about going to your doctor

448
00:34:10.080 --> 00:34:16.080
and getting your blood work. Like everybody should know what their baseline is. Um, naked

449
00:34:16.080 --> 00:34:22.239
creatine. I've heard of that brand too. Um, okay. So that's all I want to say on supplements.

450
00:34:22.239 --> 00:34:29.280
Again, I don't want to give you like a full nutritionist plan, but the basic is TDEE calculator,

451
00:34:29.280 --> 00:34:34.760
find your maintenance calories, be honest about how active you are or not. Then track

452
00:34:34.760 --> 00:34:39.400
your own food for a couple of weeks, find out what's truly maintenance for you. And

453
00:34:39.400 --> 00:34:43.280
then as you want to lose weight, so here's the rule of thumb for losing weight. No, we

454
00:34:43.280 --> 00:34:48.600
don't all don't jump to 1200 calories. Um, what you're going to do. So if my maintenance

455
00:34:48.600 --> 00:34:54.679
is 1700 calories that first week, I'm going to drop 10% and I'm going to stay there a

456
00:34:54.679 --> 00:34:59.000
couple of weeks until I stopped losing weight. And then if I stop losing weight, I'm going

457
00:34:59.000 --> 00:35:00.040
to drop another 10%.

458
00:35:00.000 --> 00:35:04.560
percent. So they're slowly. Now, you might get a point to where I'm like, well, you know,

459
00:35:04.560 --> 00:35:09.680
I don't want to take in less than 1300 calories. Like for me, what I learned is less than 1300

460
00:35:09.680 --> 00:35:15.440
calories. I'm just starving too much. So somewhere around 1300 calories. If I stop losing weight,

461
00:35:15.440 --> 00:35:20.800
I increase my steps or I increase my cardio or I increase my strength training days.

462
00:35:21.680 --> 00:35:26.720
So that's for me. So those are kind of the basics. You want to remember that 80 to 90 percent of what

463
00:35:26.720 --> 00:35:32.560
you eat is prepared by you. 80 to 90 percent of what you eat is single source whole food.

464
00:35:32.560 --> 00:35:37.600
If an item has to say that it's protein on it, it's probably not meant to be protein,

465
00:35:37.600 --> 00:35:45.280
like protein, pasta, protein, bread. Those are not your best sources of protein. And the other

466
00:35:45.280 --> 00:35:53.840
rule of thumb is if an item is like 13, like say if it's like 15 grams of protein, it says it's 15

467
00:35:53.840 --> 00:36:01.440
grams of protein at a zero. If it's more than 150 calories, it is not a good source of protein.

468
00:36:01.440 --> 00:36:07.760
So that's how, you know, like protein pasta is not a good source. Even protein bars. Take a look

469
00:36:07.760 --> 00:36:14.800
at some of the fancy protein bars. It might say that it's got 18 grams of protein, but 250 calories.

470
00:36:14.800 --> 00:36:20.400
That is not a good source of protein. So you want that's how you know really quickly if what you're

471
00:36:20.400 --> 00:36:28.080
eating is a good source of protein. When does the doctor start asking you about supplements?

472
00:36:28.720 --> 00:36:34.480
Oh my gosh, literally every single doctor I have asks me. My eye doctor asks me what supplements

473
00:36:34.480 --> 00:36:39.120
I'm taking. My OB-GYN asks me what supplements I'm taking. And my primary care physician asks

474
00:36:39.120 --> 00:36:43.600
me what supplements I'm taking. Literally, it's like one of the first questions I get from the

475
00:36:43.600 --> 00:36:49.600
nurse who's ever like starting the practice with me. And I think they realize it's because so many

476
00:36:49.600 --> 00:36:54.960
people are taking stuff. They kind of want to know if they're doing labs. If my vitamin D is

477
00:36:54.960 --> 00:37:00.400
coming out at a certain number, but I'm already taking 5,000 IUs a day, that's going to raise

478
00:37:00.400 --> 00:37:09.040
their flag if I'm still low in vitamin D. And so I would say if your doctor doesn't ask, then

479
00:37:09.600 --> 00:37:14.320
you want to make sure that you're talking to a doctor that is asking you those questions. And

480
00:37:14.320 --> 00:37:22.640
that's, let's see, where do I have that in my notes? I do have that when it, I think that's in

481
00:37:22.640 --> 00:37:29.200
my, oh yeah, I have that towards, I have that towards the end for me to talk about. But let

482
00:37:29.200 --> 00:37:35.360
me make sure I didn't have it missing here. No, okay. All right, we're going to go into movement.

483
00:37:35.360 --> 00:37:39.760
We're going to go into movement. Movement's good. We need to move our bodies. Motion is lotion,

484
00:37:40.320 --> 00:37:44.400
right? So if you ever, if you feel like you're all, like your body's all tight in the morning,

485
00:37:44.400 --> 00:37:52.320
motion is lotion. You got to get moving. So about two weeks ago, I was, I probably upped my

486
00:37:52.320 --> 00:38:00.000
deadlift or squat weight too much. And I leaned over an hour later to put my leash on my dog.

487
00:38:00.000 --> 00:38:05.200
And I could tell I did something in that, either that paramorphous muscle or my sciatic nerve.

488
00:38:05.200 --> 00:38:10.560
Sweet baby Jesus. I was like almost paralyzed for three days. It was like,

489
00:38:11.920 --> 00:38:20.800
I mean, I was a geriatric hundred year old and I did ice and heat and a massage thing, all the

490
00:38:20.800 --> 00:38:27.520
things. And I forced myself every hour to get up and move and stretch, move and stretch, move and

491
00:38:27.520 --> 00:38:33.200
stretch. So motion is lotion. And so you want to make sure that you are moving. Strength training

492
00:38:33.200 --> 00:38:39.920
basics. So you want to do strength training at least two days a week, at least two days a week,

493
00:38:39.920 --> 00:38:46.000
ideally three, maybe four. And don't be afraid. Like I know you guys might hear the phrase

494
00:38:46.000 --> 00:38:51.040
progressive overload and you see women at CrossFit and you see like them pumping like some

495
00:38:51.040 --> 00:38:59.360
serious weight. You guys, every time I pump too much weight, I injure myself. I just, and so I'm

496
00:38:59.360 --> 00:39:05.360
learning that progressive overload doesn't mean, it doesn't need to mean going beyond a weight that

497
00:39:05.360 --> 00:39:10.400
I feel comfortable with. Sometimes progressive overload means going slower with the weight.

498
00:39:10.400 --> 00:39:16.000
So if I'm holding, say I don't like, for some reason when I'm chest pressing on the board,

499
00:39:16.000 --> 00:39:21.120
like when I'm laying down and I'm chest pressing, if I've got more than 40 pounds in each hand,

500
00:39:21.120 --> 00:39:25.120
I'm freaking out. Like, oh my gosh, what if that just falls on me? So I started to go down the

501
00:39:25.120 --> 00:39:32.240
crazy train. So if I don't want to increase up 40 pounds, then I'm going to go up two, down two.

502
00:39:32.240 --> 00:39:40.080
I'm going to slow it down. So slowing down in your weights will make it feel heavier. Doing a fast

503
00:39:40.080 --> 00:39:45.120
up and then like three beats down will also do it. And of course, increasing your reps or

504
00:39:45.120 --> 00:39:49.840
increasing the number of sets that you do. So even if you're only starting with five pounds,

505
00:39:50.560 --> 00:39:55.600
once it gets too comfortable, you've got to increase it by like 10, 20%. Then you go up

506
00:39:55.600 --> 00:39:59.760
to seven pounds. Then you go up to 10 pounds. Then you go up to 15 pounds.

507
00:40:00.000 --> 00:40:02.960
Now, like me, there are certain exercises,

508
00:40:02.960 --> 00:40:06.280
like I had a torn bicep, so it's mind over matter,

509
00:40:06.280 --> 00:40:09.720
but if I get over 15 pounds holding weights

510
00:40:09.720 --> 00:40:11.920
for bicep curls, I start to freak out.

511
00:40:11.920 --> 00:40:16.600
And so I've learned up two, three, down two, three.

512
00:40:16.600 --> 00:40:21.000
I have found other ways to make that a progressive overload.

513
00:40:21.000 --> 00:40:22.200
So don't be afraid of it.

514
00:40:22.200 --> 00:40:23.560
Here are the basics now,

515
00:40:23.560 --> 00:40:24.720
because I used to do fitness.

516
00:40:24.720 --> 00:40:26.920
I'm also a trained fitness instructor,

517
00:40:26.920 --> 00:40:29.080
but I'm gonna dumb the words down for you

518
00:40:29.080 --> 00:40:31.080
because when you start talking about traps and deltoids,

519
00:40:31.080 --> 00:40:33.280
we all get all bent out of shape.

520
00:40:33.280 --> 00:40:36.920
You wanna work your biceps, your triceps,

521
00:40:36.920 --> 00:40:41.240
your chest, your back, your core,

522
00:40:41.240 --> 00:40:45.920
your quads, your glutes, your hamstrings, your calves.

523
00:40:45.920 --> 00:40:47.680
Those are like the basics.

524
00:40:47.680 --> 00:40:49.680
If you don't have a fitness instructor

525
00:40:49.680 --> 00:40:51.200
planning your workouts,

526
00:40:51.200 --> 00:40:54.600
there's a lot of people to follow on YouTube for it.

527
00:40:54.600 --> 00:40:56.800
So if you're doing chest one day,

528
00:40:56.800 --> 00:40:58.880
you might do back the next day.

529
00:40:59.640 --> 00:41:00.640
If you're doing tricep one day,

530
00:41:00.640 --> 00:41:02.920
you might do biceps the next,

531
00:41:02.920 --> 00:41:05.160
I just did that backwards, but you know what I mean.

532
00:41:05.160 --> 00:41:07.840
Some people do push days and pull days,

533
00:41:07.840 --> 00:41:10.440
but you can find people to follow.

534
00:41:10.440 --> 00:41:13.560
So you don't usually work the same muscle two days in a row.

535
00:41:13.560 --> 00:41:15.440
You wanna kind of give it a rest

536
00:41:15.440 --> 00:41:17.600
because remember when you're actually doing weightlifting,

537
00:41:17.600 --> 00:41:20.200
there's a little bit of those micro tears that are happening

538
00:41:20.200 --> 00:41:21.720
so you wanna give your body a chance

539
00:41:21.720 --> 00:41:24.360
to kind of repair in that.

540
00:41:25.240 --> 00:41:27.880
And so that's really all I wanna say about strength training

541
00:41:27.880 --> 00:41:29.040
is don't be afraid,

542
00:41:29.040 --> 00:41:31.440
don't feel like you have to join CrossFit,

543
00:41:31.440 --> 00:41:34.520
but ladies holding two pound weights is not a thing.

544
00:41:34.520 --> 00:41:36.000
Like that's not a thing.

545
00:41:36.000 --> 00:41:38.560
I hold two pounds weights when I teach a barre class,

546
00:41:38.560 --> 00:41:39.860
but that's not weight training.

547
00:41:39.860 --> 00:41:41.920
So don't be afraid of weight training,

548
00:41:41.920 --> 00:41:43.680
but don't feel like you have to join CrossFit

549
00:41:43.680 --> 00:41:45.080
to make it happen.

550
00:41:45.080 --> 00:41:47.280
Use cardio effectively.

551
00:41:47.280 --> 00:41:50.640
So most of us are over the age of 30 on this call.

552
00:41:50.640 --> 00:41:54.720
And so sometimes for us, cardio will raise our cortisol.

553
00:41:54.720 --> 00:41:57.840
Now, if you are a runner and you like the running

554
00:41:58.680 --> 00:41:59.520
and you get a runner's high,

555
00:41:59.520 --> 00:42:01.080
girl, you go run till your heart's content.

556
00:42:01.080 --> 00:42:03.760
If you go to a HIIT class and you get that HIIT high,

557
00:42:03.760 --> 00:42:05.400
I used to teach HIIT classes,

558
00:42:05.400 --> 00:42:07.360
you go till your heart's content.

559
00:42:07.360 --> 00:42:10.040
But if you abhor cardio,

560
00:42:10.040 --> 00:42:11.680
I actually teach cardio classes,

561
00:42:11.680 --> 00:42:14.800
but I can't stand cardio, really, I really can't.

562
00:42:14.800 --> 00:42:17.360
I use cardio strategically.

563
00:42:17.360 --> 00:42:19.160
So I'm always doing my steps,

564
00:42:19.160 --> 00:42:21.120
I'm always doing my strength training.

565
00:42:21.120 --> 00:42:23.640
And when I stop losing weight,

566
00:42:23.640 --> 00:42:25.920
but I don't wanna cut my calories anymore,

567
00:42:25.920 --> 00:42:27.960
I will add in cardio days.

568
00:42:27.960 --> 00:42:30.480
And I'll do like 20 minutes on the rower,

569
00:42:30.480 --> 00:42:32.440
20 minutes on the elliptical.

570
00:42:32.440 --> 00:42:34.960
I'm gonna get past that 30 minute mark

571
00:42:34.960 --> 00:42:37.360
because you're only burning glycogen

572
00:42:37.360 --> 00:42:40.160
in that first 25, 30 minutes.

573
00:42:40.160 --> 00:42:42.400
You're not really even burning fat yet.

574
00:42:42.400 --> 00:42:45.960
I tend to like to do my strength training first,

575
00:42:45.960 --> 00:42:47.600
then I like to do the cardio.

576
00:42:47.600 --> 00:42:49.240
Some people like to do the cardio

577
00:42:49.240 --> 00:42:50.960
and then the strength training.

578
00:42:50.960 --> 00:42:53.640
Me, I'm usually too wiped out after strength training.

579
00:42:53.640 --> 00:42:55.880
I mean, after cardio to do my strength training,

580
00:42:55.880 --> 00:42:57.280
for me, safely,

581
00:42:57.280 --> 00:42:59.880
but you go in the direction that you want to go in.

582
00:43:01.080 --> 00:43:03.720
Please explain those muscle groups again.

583
00:43:03.720 --> 00:43:08.720
Bicep, tricep, chest, back, core, quads, glute,

584
00:43:13.640 --> 00:43:15.320
hamstring, calves.

585
00:43:15.320 --> 00:43:17.420
Those are like the basics, yes.

586
00:43:17.420 --> 00:43:21.160
There are deltoids, traps, there's all sorts of things.

587
00:43:21.160 --> 00:43:23.920
But if you just think basically like that,

588
00:43:23.920 --> 00:43:28.560
front, back, front, back, front, back, front, back,

589
00:43:29.800 --> 00:43:32.060
then you're kind of going and that's how you kind of like,

590
00:43:32.060 --> 00:43:33.200
you wanna make sure,

591
00:43:33.200 --> 00:43:37.760
cause like a lot of runners have really strong quads,

592
00:43:37.760 --> 00:43:39.840
but they have really tight hamstrings

593
00:43:39.840 --> 00:43:42.040
because they don't do enough work

594
00:43:42.040 --> 00:43:43.800
to build their hamstrings.

595
00:43:43.800 --> 00:43:46.900
And so sometimes if you're heavy in a sport,

596
00:43:46.900 --> 00:43:50.080
you might build up the bicep, but not the tricep.

597
00:43:50.080 --> 00:43:52.600
You might build up the chest, but not the back.

598
00:43:52.600 --> 00:43:56.680
So you wanna make sure that you're building

599
00:43:56.680 --> 00:43:58.940
opposing sides of the body.

600
00:44:01.000 --> 00:44:04.000
Yes, Judy, I'm so glad you asked that.

601
00:44:05.040 --> 00:44:08.520
Strength training is actually a really great way.

602
00:44:08.520 --> 00:44:11.720
Here's why strength training in theory

603
00:44:11.720 --> 00:44:13.780
is better than cardio for burning fat.

604
00:44:13.780 --> 00:44:16.860
In theory, muscle burns more calories.

605
00:44:17.740 --> 00:44:20.220
So when you are building muscle,

606
00:44:20.220 --> 00:44:23.140
when I have more muscle mass on my body,

607
00:44:23.140 --> 00:44:26.380
not only am I burning calories while I'm working out,

608
00:44:26.380 --> 00:44:27.900
but I'm burning more calories

609
00:44:27.900 --> 00:44:29.640
throughout the rest of the day.

610
00:44:29.640 --> 00:44:31.260
When you do cardio,

611
00:44:31.260 --> 00:44:33.860
you're only burning calories in that moment.

612
00:44:33.860 --> 00:44:37.460
So I have seen skinny fat people do a ton of cardio.

613
00:44:37.460 --> 00:44:39.320
Have you seen skinny fat people?

614
00:44:39.320 --> 00:44:42.020
Like they're skinny and they're doing all the cardio,

615
00:44:42.020 --> 00:44:43.800
but they have no muscle mass.

616
00:44:43.800 --> 00:44:47.200
And so their body is not burning calories

617
00:44:47.200 --> 00:44:50.160
as efficiently as somebody who's strength training.

618
00:44:50.160 --> 00:44:53.400
So that's why muscle burns more calories.

619
00:44:53.400 --> 00:44:55.880
So that's you get your bigger bang for your buck

620
00:44:55.880 --> 00:44:57.080
with strength training,

621
00:44:57.080 --> 00:44:59.560
but you wanna use cardio strategically.

622
00:44:59.560 --> 00:45:00.400
But again.

623
00:45:00.000 --> 00:45:04.280
And if you love cardio, I'm not gonna tell you to not do it.

624
00:45:04.280 --> 00:45:06.000
I'm just telling you I hate cardio.

625
00:45:06.000 --> 00:45:07.300
So I don't like doing it.

626
00:45:07.300 --> 00:45:09.180
So I will use it strategically.

627
00:45:11.280 --> 00:45:12.840
And so let's see.

628
00:45:14.760 --> 00:45:17.340
Other forms of exercise.

629
00:45:17.340 --> 00:45:20.080
I also teach bar, fitness.

630
00:45:20.080 --> 00:45:23.560
I teach bar, Pilates, yoga, HIIT, bootcamp.

631
00:45:23.560 --> 00:45:25.200
I even teach dance classes.

632
00:45:25.200 --> 00:45:27.520
Y'all, I even taught an aquasize class.

633
00:45:27.520 --> 00:45:29.160
Like the gym that I was teaching at,

634
00:45:29.160 --> 00:45:31.000
they're like, hey, do you know how to teach aquasize?

635
00:45:31.000 --> 00:45:33.520
I'm like, no, but I'll just do bar in the water

636
00:45:33.520 --> 00:45:34.760
and maybe I'll make it work.

637
00:45:34.760 --> 00:45:35.700
And I totally did.

638
00:45:36.640 --> 00:45:38.360
You might like to bike, swim.

639
00:45:38.360 --> 00:45:39.480
You might want to box.

640
00:45:39.480 --> 00:45:42.920
You might want to row, bowl, golf, pickleball,

641
00:45:42.920 --> 00:45:45.120
tennis, kayak, paddleboard.

642
00:45:45.120 --> 00:45:48.640
Add whatever other physical activity

643
00:45:48.640 --> 00:45:52.080
that you like to your repertoire.

644
00:45:52.080 --> 00:45:54.960
If you hate tennis, don't go pick up tennis.

645
00:45:54.960 --> 00:45:56.880
Don't make yourself go play tennis.

646
00:45:56.920 --> 00:46:00.440
I mean, so pick up the extra activities that bring you joy.

647
00:46:00.440 --> 00:46:03.480
And for those of you that are trying to meet other men,

648
00:46:03.480 --> 00:46:06.160
what a great way for you to meet other men

649
00:46:06.160 --> 00:46:08.120
doing the thing that you enjoy.

650
00:46:08.120 --> 00:46:08.960
Now, I don't know about you,

651
00:46:08.960 --> 00:46:10.680
but I don't usually see men in a bar

652
00:46:10.680 --> 00:46:12.320
or yoga or Pilates studio.

653
00:46:12.320 --> 00:46:15.080
So he might be gay if he shows up there.

654
00:46:15.080 --> 00:46:17.520
And so that might not help you out much,

655
00:46:17.520 --> 00:46:22.080
but he is gonna be at a lot of the other stuff.

656
00:46:22.080 --> 00:46:24.560
And so I think about that.

657
00:46:24.560 --> 00:46:26.560
Cause I'm like, I taught at a bar studio with all women.

658
00:46:27.240 --> 00:46:28.800
I'm like, why am I not meeting a guy at the gym?

659
00:46:28.800 --> 00:46:30.400
Cause I'm at a studio with all women.

660
00:46:30.400 --> 00:46:31.480
What was I thinking?

661
00:46:32.560 --> 00:46:34.880
But do that stuff cause it makes you feel good.

662
00:46:34.880 --> 00:46:39.000
You guys, I became a bar instructor at like 50 years old.

663
00:46:39.000 --> 00:46:41.720
And I, as a student of bar,

664
00:46:41.720 --> 00:46:44.560
I cried on the mat for nine months after a breakup.

665
00:46:44.560 --> 00:46:48.520
Like that's where I got my heart healing was on the mat.

666
00:46:48.520 --> 00:46:50.560
Like I just cried my little guts out.

667
00:46:50.560 --> 00:46:53.680
And I loved teaching class and I still love teaching.

668
00:46:53.680 --> 00:46:56.320
I'm actually subbing next week

669
00:46:57.080 --> 00:46:58.240
and I'm subbing some yoga classes too.

670
00:46:58.240 --> 00:47:00.960
So I like teaching all the things.

671
00:47:01.920 --> 00:47:03.320
I realized I'm not,

672
00:47:03.320 --> 00:47:06.240
I don't love one-on-one fitness training teaching.

673
00:47:06.240 --> 00:47:08.760
Like I actually like my coach telling me

674
00:47:08.760 --> 00:47:11.160
which exercises at the gym to do with weights.

675
00:47:11.160 --> 00:47:13.640
Like I can take you through any of those other classes

676
00:47:13.640 --> 00:47:15.120
I just told you about,

677
00:47:15.120 --> 00:47:17.960
but I like more expert help on telling me

678
00:47:17.960 --> 00:47:22.560
which weights to pick up and how to progress in that.

679
00:47:22.560 --> 00:47:25.120
When you go to the doctors, I'm trying to find it.

680
00:47:25.120 --> 00:47:27.640
Because I know ladies, I had this in here.

681
00:47:33.160 --> 00:47:34.600
Okay, it's at the very end.

682
00:47:34.600 --> 00:47:36.080
All right, it's at the very end.

683
00:47:36.080 --> 00:47:38.360
Okay, so steps.

684
00:47:38.360 --> 00:47:40.440
Oh, let's talk about, oh, stretching and steps.

685
00:47:40.440 --> 00:47:41.680
Stretching and steps.

686
00:47:41.680 --> 00:47:45.040
The biggest reason why I hurt my sciatic nerve, you guys,

687
00:47:45.040 --> 00:47:46.520
is because I've gotten lazy

688
00:47:46.520 --> 00:47:48.760
and I've stopped stretching after I work out.

689
00:47:48.760 --> 00:47:50.840
Now, when I teach a fitness class,

690
00:47:50.840 --> 00:47:52.680
there's always stretching at the end.

691
00:47:52.680 --> 00:47:54.520
So I'm a rockstar.

692
00:47:54.520 --> 00:47:56.680
But at the gym lately, when I do my weights,

693
00:47:56.680 --> 00:47:58.980
I've just been piecing the heck out of there.

694
00:47:58.980 --> 00:48:01.620
And so we need to make sure that we are stretching,

695
00:48:01.620 --> 00:48:03.300
especially after we work out,

696
00:48:03.300 --> 00:48:06.720
when your muscles are all warmed up, do some stretching.

697
00:48:06.720 --> 00:48:08.760
Because those muscles might be inflamed,

698
00:48:08.760 --> 00:48:09.720
they might be tight.

699
00:48:09.720 --> 00:48:12.040
We wanna make sure we stretch them out at the end.

700
00:48:12.040 --> 00:48:13.560
So don't skip the stretching.

701
00:48:13.560 --> 00:48:14.600
And then steps.

702
00:48:14.600 --> 00:48:17.160
So if you've been on any Instagram,

703
00:48:17.160 --> 00:48:19.400
you've heard 10,000 steps a day.

704
00:48:19.400 --> 00:48:21.820
Just like we said about the TDEE,

705
00:48:21.820 --> 00:48:24.540
everyone's got a different maintenance calorie.

706
00:48:24.540 --> 00:48:27.100
If you're only walking 3,000 steps a day,

707
00:48:27.100 --> 00:48:30.220
do you think you should be doing 10,000 steps tomorrow?

708
00:48:30.220 --> 00:48:31.540
Anybody, anybody?

709
00:48:31.540 --> 00:48:32.460
That's a no.

710
00:48:32.460 --> 00:48:33.820
No, that's a no.

711
00:48:33.820 --> 00:48:37.620
So whatever your steps is, pay attention to it.

712
00:48:37.620 --> 00:48:39.900
Whether it's your Apple Watch, believe it or not,

713
00:48:39.900 --> 00:48:42.940
even on your iPhone, it tracks your steps.

714
00:48:42.940 --> 00:48:45.600
If you're only at 5,000 steps,

715
00:48:45.600 --> 00:48:47.620
I want you to increase it by 10%.

716
00:48:47.620 --> 00:48:49.820
So you're gonna go up to 5,500.

717
00:48:49.820 --> 00:48:52.220
Then you're gonna increase it by another 10%.

718
00:48:52.220 --> 00:48:55.300
So we are reducing our calories by 10%,

719
00:48:55.300 --> 00:48:58.320
and we're increasing our movement by 10%.

720
00:48:58.320 --> 00:48:59.900
So you will eventually, hopefully,

721
00:48:59.900 --> 00:49:02.120
get up to 10,000 steps a day.

722
00:49:02.120 --> 00:49:04.020
But if you're only at three,

723
00:49:04.020 --> 00:49:05.940
you're not gonna do 10 tomorrow.

724
00:49:05.940 --> 00:49:08.260
Because you're really gonna hurt your shins and your calves

725
00:49:08.260 --> 00:49:09.100
if you do that.

726
00:49:09.100 --> 00:49:11.960
So we wanna get your body in place to do that.

727
00:49:13.480 --> 00:49:16.300
Gwen, I don't know how you are getting 5,000 steps

728
00:49:16.300 --> 00:49:17.580
in in 30 minutes.

729
00:49:17.580 --> 00:49:20.340
That is not happening for this four foot 11 girl.

730
00:49:20.340 --> 00:49:23.140
And I'm hauling ass, I promise you.

731
00:49:23.140 --> 00:49:26.460
Like if I get 3,500 steps in 30 minutes,

732
00:49:26.460 --> 00:49:28.580
that's a good clip for me.

733
00:49:28.580 --> 00:49:32.200
So again, every body is different.

734
00:49:32.200 --> 00:49:34.200
If you have longer legs, you are gonna,

735
00:49:35.340 --> 00:49:37.620
although my sister says I get more steps in

736
00:49:37.620 --> 00:49:39.060
because I'm like this,

737
00:49:39.060 --> 00:49:42.060
and she's like, dee, dee, dee, next to her.

738
00:49:42.060 --> 00:49:44.280
So everyone's got a different walking pace.

739
00:49:44.280 --> 00:49:45.820
There's no shame in that game.

740
00:49:45.820 --> 00:49:47.340
When you're on the treadmill,

741
00:49:48.100 --> 00:49:49.700
you wanna be up on an incline a little bit.

742
00:49:49.700 --> 00:49:51.820
That helps you actually burn more fat.

743
00:49:51.820 --> 00:49:56.460
So you want at least a one, 1.5 to 2.5 incline.

744
00:49:56.460 --> 00:49:59.100
If you hate incline, at least get it up to one,

745
00:49:59.100 --> 00:49:59.940
one and a half.

746
00:50:00.000 --> 00:50:03.640
You could be walking at 2.5 to 3.5.

747
00:50:03.640 --> 00:50:06.800
Again, there are people a lot taller than me here.

748
00:50:06.800 --> 00:50:10.320
So if I'm walking at a 3.0 on the treadmill,

749
00:50:10.320 --> 00:50:12.240
y'all, I'm walking.

750
00:50:12.240 --> 00:50:16.680
If it starts to get to 3.5, I'm actually in a slight jog.

751
00:50:16.680 --> 00:50:19.360
So I don't wanna tell you what it should be on

752
00:50:19.360 --> 00:50:23.240
at the treadmill because your leg length makes a difference.

753
00:50:23.240 --> 00:50:25.500
And so again, no shame in it, you guys,

754
00:50:25.500 --> 00:50:28.160
because like I was watching this gazelle next to me

755
00:50:28.160 --> 00:50:29.000
on the treadmill.

756
00:50:29.000 --> 00:50:31.800
He was like probably doing a five minute mile run.

757
00:50:31.800 --> 00:50:35.200
And he was like, do, do, do.

758
00:50:35.200 --> 00:50:37.640
And here's me, I looked like the Energizer bunny.

759
00:50:37.640 --> 00:50:40.240
And I'm lucky if I was doing like a five,

760
00:50:40.240 --> 00:50:42.640
a five, well, a 10 minute mile.

761
00:50:42.640 --> 00:50:44.800
I was doing like a 10 minute mile run.

762
00:50:44.800 --> 00:50:48.320
And I looked like this and he was like, do, do.

763
00:50:48.320 --> 00:50:51.040
I'm pretty sure I calculated that in a marathon,

764
00:50:51.040 --> 00:50:55.760
my feet hit the ground like 50,000 more times

765
00:50:55.760 --> 00:50:58.160
than an actual runner with real legs.

766
00:50:58.160 --> 00:51:03.160
And so again, steps are also to do

767
00:51:03.360 --> 00:51:05.000
with your body composition too.

768
00:51:05.000 --> 00:51:07.240
So that's why it's not good to say

769
00:51:07.240 --> 00:51:09.220
everybody should be at 10,000 steps.

770
00:51:09.220 --> 00:51:12.880
Well, maybe you've been walking 10,000 steps for 10 years

771
00:51:12.880 --> 00:51:14.980
and you might need to be at 15,000 steps

772
00:51:14.980 --> 00:51:17.760
because your body's already used to 10,000 steps.

773
00:51:17.760 --> 00:51:20.360
There's some poor sap that's only been doing two.

774
00:51:20.360 --> 00:51:23.240
And so she's gonna be excited to get to seven this week.

775
00:51:23.240 --> 00:51:25.680
And so we wanna make sure that we encourage everybody

776
00:51:25.680 --> 00:51:26.820
at all the steps.

777
00:51:26.820 --> 00:51:29.700
All right, how do you do this?

778
00:51:29.700 --> 00:51:33.620
So how many of you want to do better on their body?

779
00:51:33.620 --> 00:51:35.260
Raise your hand if you wanna do better.

780
00:51:35.260 --> 00:51:37.140
All right, okay.

781
00:51:37.140 --> 00:51:38.860
Do you wanna know that here's,

782
00:51:38.860 --> 00:51:40.780
what do we all know that we need to do?

783
00:51:40.780 --> 00:51:41.700
Yes, I love it.

784
00:51:41.700 --> 00:51:45.020
Okay, what do we all know that we need to do

785
00:51:45.020 --> 00:51:47.020
to achieve our goals?

786
00:51:47.020 --> 00:51:48.300
We need to write them down

787
00:51:49.140 --> 00:51:52.460
and we need somebody to hold us accountable, okay?

788
00:51:52.460 --> 00:51:56.340
So guess, so here's what you're gonna do with your weight.

789
00:51:56.860 --> 00:51:58.980
You are going to take pictures of yourself.

790
00:51:58.980 --> 00:51:59.860
It's embarrassing.

791
00:51:59.860 --> 00:52:02.700
Get a little stand, have somebody take them of you.

792
00:52:02.700 --> 00:52:04.400
And you're gonna do three poses.

793
00:52:04.400 --> 00:52:06.660
I'm gonna embarrass myself greatly

794
00:52:06.660 --> 00:52:09.420
and show you my three poses that I do.

795
00:52:09.420 --> 00:52:11.220
So there is my front,

796
00:52:12.860 --> 00:52:14.500
there is my side,

797
00:52:15.660 --> 00:52:17.540
and there is my back.

798
00:52:17.540 --> 00:52:21.260
And so that picture is gonna tell me a whole lot more

799
00:52:21.260 --> 00:52:23.960
than the scale will sometimes.

800
00:52:23.960 --> 00:52:26.180
Because sometimes as I'm building muscle,

801
00:52:27.020 --> 00:52:28.260
people are like, what muscle weighs more than fat?

802
00:52:28.260 --> 00:52:30.340
You guys, that's actually wrong.

803
00:52:30.340 --> 00:52:32.340
Muscle, a pound is a pound.

804
00:52:32.340 --> 00:52:33.380
A pound is a pound.

805
00:52:33.380 --> 00:52:35.220
But a pound of muscle is this big

806
00:52:35.220 --> 00:52:36.700
and a pound of fat is this big.

807
00:52:36.700 --> 00:52:38.940
I mean, it's not exactly, but you get the idea.

808
00:52:38.940 --> 00:52:43.020
So my weight could be saying static on the scale,

809
00:52:43.020 --> 00:52:44.860
but I'm getting smaller in inches

810
00:52:44.860 --> 00:52:48.020
because I'm building muscle and burning fat.

811
00:52:48.020 --> 00:52:49.960
So I'm smaller,

812
00:52:51.220 --> 00:52:52.940
but I am leaner.

813
00:52:52.940 --> 00:52:55.060
I mean, but I've got more muscle.

814
00:52:55.060 --> 00:52:57.180
So we always wanna be taking,

815
00:52:57.180 --> 00:53:00.300
I take, well, usually when I'm being serious,

816
00:53:00.300 --> 00:53:01.900
I take weekly photos.

817
00:53:01.900 --> 00:53:04.620
I put the little timer on my tripod.

818
00:53:04.620 --> 00:53:06.900
I run out in the hallway in my bra and underwear

819
00:53:06.900 --> 00:53:08.060
and pray no one in the hallway

820
00:53:08.060 --> 00:53:09.820
is gonna come out at that time.

821
00:53:09.820 --> 00:53:11.000
But I figure, you know what?

822
00:53:11.000 --> 00:53:12.740
It's more clothing than a bathing suit.

823
00:53:12.740 --> 00:53:13.900
So if my neighbor does,

824
00:53:13.900 --> 00:53:15.540
I'm just gonna have to be okay with it.

825
00:53:15.540 --> 00:53:16.940
But I've been doing it for like two years

826
00:53:16.940 --> 00:53:18.700
and so far I've not been snagged.

827
00:53:18.700 --> 00:53:21.420
So I take my pictures weekly.

828
00:53:21.420 --> 00:53:23.260
I weigh myself daily.

829
00:53:23.260 --> 00:53:24.100
And here's why.

830
00:53:24.100 --> 00:53:26.300
I don't do it because I'm a psycho.

831
00:53:26.300 --> 00:53:28.020
Because weighing yourself daily

832
00:53:28.020 --> 00:53:31.500
shows you how sporadic your weight is.

833
00:53:31.500 --> 00:53:34.180
It could go up and down one to two pounds

834
00:53:34.180 --> 00:53:35.760
because you ate salmon,

835
00:53:35.760 --> 00:53:37.860
because you had pasta the night before.

836
00:53:37.860 --> 00:53:41.700
Like I know for me, if I eat beans, any kind of beans,

837
00:53:41.700 --> 00:53:43.260
my gut does not like beans.

838
00:53:43.260 --> 00:53:45.100
It just gets inflamed with beans.

839
00:53:45.100 --> 00:53:48.260
And so it could look like I gained three pounds overnight.

840
00:53:48.260 --> 00:53:52.020
Now, did I just eat 3,500 times three?

841
00:53:52.020 --> 00:53:52.860
Was that 10,000?

842
00:53:52.900 --> 00:53:55.460
Did I just eat an extra 10,000 calories in one day?

843
00:53:55.460 --> 00:53:57.900
No, I did not eat 10,000 calories in one day.

844
00:53:57.900 --> 00:54:00.580
So that three pound difference on the scale

845
00:54:00.580 --> 00:54:02.020
is probably inflammation.

846
00:54:02.020 --> 00:54:03.380
It's probably something.

847
00:54:03.380 --> 00:54:07.740
So I have learned by taking a daily weight,

848
00:54:07.740 --> 00:54:10.060
you can see what impacts your body,

849
00:54:10.060 --> 00:54:12.020
what foods you eat might increase it.

850
00:54:12.020 --> 00:54:14.780
And then you wanna take like the average of that.

851
00:54:14.780 --> 00:54:16.180
That's your weight for the week.

852
00:54:16.180 --> 00:54:17.320
That's your average.

853
00:54:17.320 --> 00:54:21.160
So over the course of four weeks, eight weeks,

854
00:54:21.160 --> 00:54:23.840
you can say like my average was 140.

855
00:54:23.840 --> 00:54:25.600
Then my average was 138.

856
00:54:25.600 --> 00:54:29.080
Then my average was 136 and you start to see it.

857
00:54:29.080 --> 00:54:31.400
But if you only weigh yourself one day a week,

858
00:54:31.400 --> 00:54:33.400
you could be weighing yourself the one day

859
00:54:33.400 --> 00:54:35.120
that your body's inflamed.

860
00:54:35.120 --> 00:54:37.040
And then you're gonna throw yourself in a hissy

861
00:54:37.040 --> 00:54:39.040
cause you're like, oh my gosh, I lost no weight this week.

862
00:54:39.040 --> 00:54:40.140
The whole thing just sucks.

863
00:54:40.140 --> 00:54:41.020
It's a failure.

864
00:54:42.280 --> 00:54:47.280
Okay, so I do a daily weigh-in to get the average.

865
00:54:48.120 --> 00:54:50.160
Also take your measurements.

866
00:54:50.160 --> 00:54:52.240
Yes, you took pictures,

867
00:54:52.240 --> 00:54:55.320
but get out your little fabric tape measure

868
00:54:55.320 --> 00:54:57.960
and measure the body parts that matter to you.

869
00:54:57.960 --> 00:54:59.960
You guys like, I kind of like my boobs.

870
00:55:00.000 --> 00:55:02.480
So I don't really care what size they are.

871
00:55:02.480 --> 00:55:04.720
Like, you know, I mean, I want my bras to fit.

872
00:55:04.720 --> 00:55:06.580
So that's how I know that they need to go down

873
00:55:06.580 --> 00:55:09.200
a little bit right now is I'm kind of busting out

874
00:55:09.200 --> 00:55:10.040
of my bra.

875
00:55:10.040 --> 00:55:12.380
So I know I need to lose a little bit of weight in my boobs,

876
00:55:12.380 --> 00:55:14.440
but I really don't care.

877
00:55:14.440 --> 00:55:16.120
I track my waist.

878
00:55:16.120 --> 00:55:19.280
I track my hips and I track my thighs

879
00:55:19.280 --> 00:55:21.640
because that's what I'm really paying attention to.

880
00:55:21.640 --> 00:55:23.560
So the parts of your body.

881
00:55:23.560 --> 00:55:26.280
Now, if you have really, and my arms, I like my arms.

882
00:55:26.280 --> 00:55:27.680
My arms are in great shape.

883
00:55:27.680 --> 00:55:29.200
So, I mean, can they get more cut?

884
00:55:29.200 --> 00:55:30.040
Sure they could.

885
00:55:30.920 --> 00:55:33.440
But if your arms are like super low

886
00:55:33.440 --> 00:55:35.520
and you really want to see your weight loss in your arms,

887
00:55:35.520 --> 00:55:37.360
then I would take a tape measure,

888
00:55:37.360 --> 00:55:40.280
but just make sure you're measuring in the same spot.

889
00:55:40.280 --> 00:55:42.320
So take pictures weekly,

890
00:55:42.320 --> 00:55:44.400
weigh yourself daily to get an average,

891
00:55:44.400 --> 00:55:45.700
take your measurements.

892
00:55:45.700 --> 00:55:48.600
I wouldn't measure yourself more than weekly

893
00:55:48.600 --> 00:55:50.880
in the same way that you wouldn't take pictures

894
00:55:50.880 --> 00:55:52.340
more than weekly.

895
00:55:52.340 --> 00:55:56.240
Also pay attention to not take your measurements

896
00:55:56.240 --> 00:55:58.440
the morning after a heavy lift day.

897
00:55:58.480 --> 00:56:00.760
You will be more swollen that day.

898
00:56:00.760 --> 00:56:03.480
So you want to do it after a day of rest.

899
00:56:04.920 --> 00:56:06.560
And the best way to do this is

900
00:56:06.560 --> 00:56:09.200
if there is another woman on here that you like

901
00:56:09.200 --> 00:56:11.800
and know and trust, hold each other accountable.

902
00:56:11.800 --> 00:56:13.760
Send your photos to each other,

903
00:56:13.760 --> 00:56:15.680
send your weight to each other,

904
00:56:15.680 --> 00:56:17.520
send your measurements to each other,

905
00:56:17.520 --> 00:56:19.440
send your pictures to each other.

906
00:56:19.440 --> 00:56:20.720
Have some accountability.

907
00:56:20.720 --> 00:56:24.720
Find somebody that you can share your results to.

908
00:56:24.720 --> 00:56:26.080
There's nothing more honest

909
00:56:26.080 --> 00:56:27.800
than when you have to submit to your coach

910
00:56:27.800 --> 00:56:29.920
your measurements and your pictures.

911
00:56:29.920 --> 00:56:31.260
The camera don't lie, man.

912
00:56:33.180 --> 00:56:36.080
And so that is something that you can do.

913
00:56:36.080 --> 00:56:40.880
And the other phrase that my friend said to me recently,

914
00:56:40.880 --> 00:56:42.960
and she's lost a ton of weight,

915
00:56:42.960 --> 00:56:45.320
and she said, one of the biggest lessons I learned

916
00:56:45.320 --> 00:56:48.280
is I don't wait to be motivated.

917
00:56:48.280 --> 00:56:49.600
Like, I don't know about you guys,

918
00:56:49.600 --> 00:56:51.800
but I'm not always motivated to wash my face.

919
00:56:51.800 --> 00:56:54.120
I'm not always motivated to brush my teeth.

920
00:56:54.120 --> 00:56:56.760
I'm not always motivated to make the bed,

921
00:56:56.760 --> 00:56:57.840
but I do those things

922
00:56:57.840 --> 00:56:59.620
because you're supposed to do those things.

923
00:56:59.620 --> 00:57:02.500
So don't wait to be motivated to go to the gym.

924
00:57:02.500 --> 00:57:03.900
Just go to the gym.

925
00:57:03.900 --> 00:57:06.200
Don't wait to be motivated to eat healthy.

926
00:57:06.200 --> 00:57:07.760
Just eat healthy.

927
00:57:07.760 --> 00:57:12.760
And so a lot of this is about putting our best foot forward.

928
00:57:12.760 --> 00:57:15.080
And you guys, like when I met Brian,

929
00:57:16.080 --> 00:57:20.680
I was in the best frame of mind about my body

930
00:57:20.680 --> 00:57:23.200
than I had been in like 30 years.

931
00:57:23.600 --> 00:57:25.760
And I wasn't my lowest weight,

932
00:57:25.760 --> 00:57:29.040
but I was in shape and I wasn't afraid of food.

933
00:57:29.040 --> 00:57:31.760
Now I will admit in the last year since we've been married,

934
00:57:31.760 --> 00:57:34.200
like that's why I've gotten a lot of blood work done.

935
00:57:34.200 --> 00:57:35.520
My metabolism is off.

936
00:57:35.520 --> 00:57:37.360
I'm freezing at night.

937
00:57:37.360 --> 00:57:38.800
I'm getting more injured.

938
00:57:38.800 --> 00:57:41.840
I'm feeling lightheaded and my weight is creeping back on

939
00:57:41.840 --> 00:57:43.240
and I'm not losing weight easily.

940
00:57:43.240 --> 00:57:46.120
So I'm trying to figure out what's going on.

941
00:57:46.120 --> 00:57:47.800
And so ladies, if you're like Renee,

942
00:57:47.800 --> 00:57:49.000
I'm doing all the things.

943
00:57:49.000 --> 00:57:52.040
I'm weighing my food, I'm moving, I'm eating healthy,

944
00:57:52.040 --> 00:57:54.600
then I would say do the same thing that I'm doing.

945
00:57:54.600 --> 00:57:57.000
Go to the doctors and get your blood work done.

946
00:57:57.000 --> 00:57:58.760
You wanna make sure you're not just looking

947
00:57:58.760 --> 00:58:00.440
for what's the normal range.

948
00:58:00.440 --> 00:58:02.840
You wanna find out what's the optimal range.

949
00:58:02.840 --> 00:58:04.560
Use that phrase with your doctor.

950
00:58:04.560 --> 00:58:06.840
And if your doctor won't talk optimal,

951
00:58:06.840 --> 00:58:08.520
then find a different doctor.

952
00:58:08.520 --> 00:58:11.640
You want a primary care physician, a functional medicine,

953
00:58:11.640 --> 00:58:14.560
a gut doctor, a hormone doctor,

954
00:58:14.560 --> 00:58:17.960
whoever you're seeing to entrust your medical care to.

955
00:58:17.960 --> 00:58:20.040
You just wanna say like, I'm not feeling good.

956
00:58:20.080 --> 00:58:22.400
And that's what I basically said to her for an hour.

957
00:58:22.400 --> 00:58:25.120
How my body looks isn't matching the effort

958
00:58:25.120 --> 00:58:26.080
that I'm putting into this.

959
00:58:26.080 --> 00:58:27.520
I'm working too hard.

960
00:58:27.520 --> 00:58:29.760
Something else is going on in my body.

961
00:58:29.760 --> 00:58:31.720
So we're checking my electrolytes.

962
00:58:31.720 --> 00:58:33.560
We're checking my kidneys, my liver.

963
00:58:33.560 --> 00:58:37.000
We're checking all the things, my hormones.

964
00:58:37.000 --> 00:58:40.600
Because even if you're on an HRT, which I am,

965
00:58:40.600 --> 00:58:41.800
your body changes.

966
00:58:41.800 --> 00:58:44.880
And so the amount of HRT I was on before

967
00:58:44.880 --> 00:58:46.160
might need adjustment.

968
00:58:46.160 --> 00:58:48.920
Other things in my life might need adjustment

969
00:58:48.920 --> 00:58:51.320
because I'm drinking a whole lot more water.

970
00:58:51.320 --> 00:58:53.680
I might need more electrolytes.

971
00:58:53.680 --> 00:58:55.320
I might need less vitamin D,

972
00:58:55.320 --> 00:58:57.880
but maybe I need more vitamin B in my diet.

973
00:58:57.880 --> 00:58:59.920
And so this is really important.

974
00:58:59.920 --> 00:59:03.480
If your body isn't doing what you think it should be doing,

975
00:59:03.480 --> 00:59:07.400
get the data on it and make sure,

976
00:59:07.400 --> 00:59:09.760
and always talk to a doctor

977
00:59:09.760 --> 00:59:12.280
who's gonna use the numbers as a guide.

978
00:59:12.280 --> 00:59:15.640
Like here's what my, the woman that does my HRT,

979
00:59:15.640 --> 00:59:17.880
she's like, cause after I had something done,

980
00:59:17.880 --> 00:59:19.400
I was like, oh my gosh, I felt terrible.

981
00:59:19.400 --> 00:59:21.800
Like I felt like my ovaries were exploding.

982
00:59:21.800 --> 00:59:24.280
And she's like, well, the labs are saying this,

983
00:59:24.280 --> 00:59:26.240
the labs are saying your estrogen is fine

984
00:59:26.240 --> 00:59:27.920
and your testosterone is fine,

985
00:59:27.920 --> 00:59:30.080
but you know your body.

986
00:59:30.080 --> 00:59:32.600
And if your body is not telling you that you're fine,

987
00:59:32.600 --> 00:59:35.000
then the numbers are just one data point.

988
00:59:35.000 --> 00:59:36.240
And then we're gonna keep talking

989
00:59:36.240 --> 00:59:37.400
and we're gonna keep looking.

990
00:59:37.400 --> 00:59:39.520
So those are the kinds of doctors

991
00:59:39.520 --> 00:59:41.320
that you wanna be talking to.

992
00:59:41.320 --> 00:59:43.440
You wanna make sure you're getting a physical.

993
00:59:43.440 --> 00:59:45.160
You wanna make sure you're getting your blood work done.

994
00:59:45.160 --> 00:59:47.360
Make sure you guys are getting your pap smears done

995
00:59:47.880 --> 00:59:48.720
and your mammograms.

996
00:59:48.720 --> 00:59:49.960
I know people say you don't need a pap smear

997
00:59:49.960 --> 00:59:51.760
more than once every three years.

998
00:59:51.760 --> 00:59:53.640
Oh, I'm just like, there's nothing like,

999
00:59:53.640 --> 00:59:55.560
it's just, if your insurance covers it,

1000
00:59:55.560 --> 00:59:57.920
I'm a big fan of getting an annual pap

1001
00:59:57.920 --> 00:59:59.400
and annual mammograms.

1002
01:00:00.000 --> 01:00:02.920
making sure you're testing that out.

1003
01:00:02.920 --> 01:00:06.080
Other little things that are so good for us as we age,

1004
01:00:06.080 --> 01:00:07.680
wash your face every single night.

1005
01:00:07.680 --> 01:00:09.640
Do not go to bed with your makeup on.

1006
01:00:09.640 --> 01:00:12.080
Wash your face, wash your face, wash your face.

1007
01:00:12.080 --> 01:00:16.320
I don't care if you're using drugstore facial cream

1008
01:00:16.320 --> 01:00:18.520
or if you're using high-end stuff.

1009
01:00:18.520 --> 01:00:21.560
Be faithful to it, put it on your skin,

1010
01:00:21.560 --> 01:00:23.400
let it breathe, do its thing.

1011
01:00:23.400 --> 01:00:25.600
Don't be in full makeup all the time.

1012
01:00:25.600 --> 01:00:28.600
You know, Jackie talks a lot about the fake eyelashes.

1013
01:00:28.600 --> 01:00:30.440
You know how you wanna save your eyelashes?

1014
01:00:30.440 --> 01:00:31.920
Wash off your makeup at night.

1015
01:00:31.920 --> 01:00:34.720
Don't go to bed with all that eyelash crap on your eyes.

1016
01:00:34.720 --> 01:00:36.880
That's like the biggest kill of your eyelashes.

1017
01:00:36.880 --> 01:00:39.240
And I will say from people that I've seen do it,

1018
01:00:39.240 --> 01:00:40.920
if you're gonna start the eyelash thing,

1019
01:00:40.920 --> 01:00:42.440
you may never be able to stop it

1020
01:00:42.440 --> 01:00:44.880
because I feel like everybody I know

1021
01:00:44.880 --> 01:00:46.400
that uses fake eyelashes

1022
01:00:46.400 --> 01:00:49.040
has like little to no eyelashes left.

1023
01:00:49.040 --> 01:00:51.600
And so you wanna make sure that what you can do,

1024
01:00:51.600 --> 01:00:54.560
you can do consistently and you can afford to do it.

1025
01:00:54.560 --> 01:00:57.760
I have not been able to get Botox since I got married

1026
01:00:57.800 --> 01:00:58.800
because we have some other things

1027
01:00:58.800 --> 01:01:00.840
that we are financially prioritizing.

1028
01:01:00.840 --> 01:01:04.680
And so I'm trying to do all the face cream to pretend

1029
01:01:04.680 --> 01:01:07.420
like you can't see my lines and wrinkles right now.

1030
01:01:09.240 --> 01:01:11.920
Brush and floss every single night, ladies.

1031
01:01:11.920 --> 01:01:13.080
I know this sounds crazy,

1032
01:01:13.080 --> 01:01:14.640
but you know people don't brush their teeth.

1033
01:01:14.640 --> 01:01:16.320
Like now that I've got Invincible lines,

1034
01:01:16.320 --> 01:01:18.500
I swear I'm brushing my teeth like three times a day.

1035
01:01:18.500 --> 01:01:19.840
It's ridiculous.

1036
01:01:19.840 --> 01:01:23.520
But you wanna make sure you're brushing and you're flossing.

1037
01:01:23.520 --> 01:01:25.000
Whatever lotions you have.

1038
01:01:25.000 --> 01:01:27.160
Oh, and the other thing I wanted to show you.

1039
01:01:27.160 --> 01:01:29.040
So this is the whole, oh, it's eight o'clock.

1040
01:01:29.040 --> 01:01:31.560
So we're gonna get into more sexy time talk now.

1041
01:01:31.560 --> 01:01:34.560
So getting yourself prepped, let's see.

1042
01:01:34.560 --> 01:01:36.960
Make sure your hair gets a refresh.

1043
01:01:36.960 --> 01:01:39.320
Y'all, some of you need to go to the hair salon

1044
01:01:39.320 --> 01:01:41.280
and go like, hey, do something different.

1045
01:01:41.280 --> 01:01:43.240
Let your girlfriends here help you out.

1046
01:01:44.440 --> 01:01:46.680
I've already told you guys to check your underwear drawer.

1047
01:01:46.680 --> 01:01:48.320
You've already heard me say that.

1048
01:01:48.320 --> 01:01:50.460
You wanna get rid of all the granny panties now,

1049
01:01:50.460 --> 01:01:51.840
I promise you.

1050
01:01:51.840 --> 01:01:55.320
And so then if you wanna get prepped and ready,

1051
01:01:55.320 --> 01:01:58.120
my husband's in the room, so he can't hear me say this.

1052
01:01:58.120 --> 01:02:00.240
And I know Jackie has talked about it.

1053
01:02:00.240 --> 01:02:02.760
So there are some of us who've never had sex

1054
01:02:02.760 --> 01:02:05.080
or who haven't had sex in a very long time.

1055
01:02:05.080 --> 01:02:06.660
And when we get a pap smear, we're like,

1056
01:02:06.660 --> 01:02:08.160
oh my gosh, that really hurt.

1057
01:02:08.160 --> 01:02:09.980
And then your doctor talks about

1058
01:02:09.980 --> 01:02:14.280
your vaginal wall atrophying.

1059
01:02:14.280 --> 01:02:17.520
Like that's the worst phrase you can hear, great.

1060
01:02:17.520 --> 01:02:20.240
I can't even handle that little instrument going in there.

1061
01:02:20.240 --> 01:02:22.960
How am I gonna be able to handle a penis going in there?

1062
01:02:22.960 --> 01:02:26.200
And so this is like the magic cream.

1063
01:02:26.200 --> 01:02:28.640
It is called, and you can get this from your OB-GYN,

1064
01:02:28.640 --> 01:02:30.440
it's called Estradiol.

1065
01:02:30.440 --> 01:02:35.440
It's Estradiol cream, and it's literally 0.01%, 0.01%.

1066
01:02:36.200 --> 01:02:38.960
It comes with this little syringe

1067
01:02:38.960 --> 01:02:40.920
and you put in like one centimeter of it

1068
01:02:40.920 --> 01:02:42.420
and you shove it up you.

1069
01:02:42.420 --> 01:02:44.080
And the first couple of weeks,

1070
01:02:44.080 --> 01:02:45.600
you have to use it every single night.

1071
01:02:45.600 --> 01:02:49.080
And then after that, you only need it like two times a week.

1072
01:02:49.080 --> 01:02:51.640
You guys, this like saved me.

1073
01:02:51.640 --> 01:02:55.400
I thought there is no way I'm gonna be able to have sex

1074
01:02:55.400 --> 01:02:59.100
without like getting all torn up at first.

1075
01:02:59.100 --> 01:03:02.200
And I only use it like once or twice a week now

1076
01:03:02.200 --> 01:03:03.960
for maintenance.

1077
01:03:03.960 --> 01:03:07.120
As you can see, it's got this much left in it,

1078
01:03:07.120 --> 01:03:09.140
but I swear it lasts forever.

1079
01:03:10.320 --> 01:03:11.920
But this will help.

1080
01:03:11.920 --> 01:03:15.040
So there's all sorts of fancy lube stuff out there.

1081
01:03:15.040 --> 01:03:18.880
I'm gonna also put in this, let me spell it for you.

1082
01:03:18.880 --> 01:03:23.880
E-S-T-R-A-E-S-T-R-A-D-I-O-L, Estradiol.

1083
01:03:25.660 --> 01:03:27.820
But you do need a prescription for this.

1084
01:03:27.820 --> 01:03:29.360
I'm pretty darn sure.

1085
01:03:29.360 --> 01:03:31.200
I could be wrong, but,

1086
01:03:31.200 --> 01:03:33.880
and insurance covers this if you have insurance.

1087
01:03:33.880 --> 01:03:37.060
So thank you, Rachel, for spelling that correctly for me.

1088
01:03:38.440 --> 01:03:42.000
It's Estradiol, and it's 0.01%.

1089
01:03:42.000 --> 01:03:46.720
And so Estradiol is not estrogen, by the way,

1090
01:03:46.720 --> 01:03:48.040
for some of you that might be thinking it,

1091
01:03:48.040 --> 01:03:48.880
I don't know what it does.

1092
01:03:48.880 --> 01:03:51.280
It just lubes you up down there.

1093
01:03:51.280 --> 01:03:54.040
I find it works better if you put it on at night

1094
01:03:54.040 --> 01:03:56.880
so it has time to sit in there.

1095
01:03:56.880 --> 01:03:58.280
Because if you put it on in the morning,

1096
01:03:58.280 --> 01:04:00.280
I feel like it just leaks out.

1097
01:04:00.280 --> 01:04:04.020
I know that sounds gross, but I usually just put it in

1098
01:04:04.020 --> 01:04:05.840
and hang out on the bed

1099
01:04:05.840 --> 01:04:08.400
and try not to move for a little bit.

1100
01:04:09.740 --> 01:04:10.840
But that's your friend.

1101
01:04:10.840 --> 01:04:13.120
I'm also gonna add in a link.

1102
01:04:13.120 --> 01:04:17.880
So when you're also ready for some other little toys,

1103
01:04:18.720 --> 01:04:19.560
I'm not gonna say her name,

1104
01:04:19.560 --> 01:04:22.880
but she is somebody in the program.

1105
01:04:22.880 --> 01:04:25.440
Now, I did not need to add,

1106
01:04:25.440 --> 01:04:27.800
so this is the stuff you do to prep.

1107
01:04:27.800 --> 01:04:31.280
And obviously, for sex at our age,

1108
01:04:31.280 --> 01:04:35.200
you might need extra lube and stuff to go with it

1109
01:04:35.200 --> 01:04:37.760
while you're having sex.

1110
01:04:37.760 --> 01:04:39.320
And I will say this, you guys,

1111
01:04:39.320 --> 01:04:41.700
you have to find a lube that works for you.

1112
01:04:41.700 --> 01:04:43.560
I tried an all-natural brand.

1113
01:04:43.560 --> 01:04:45.780
I just did not like it at all.

1114
01:04:45.780 --> 01:04:48.280
This stuff comes highly recommended.

1115
01:04:48.280 --> 01:04:51.020
It's from the Hey Taboo site.

1116
01:04:51.020 --> 01:04:54.080
And so they have got lots of lotions and creams

1117
01:04:54.080 --> 01:04:55.700
you can kind of check out.

1118
01:04:55.700 --> 01:04:58.560
And they have what's called a prim pillow.

1119
01:05:00.000 --> 01:05:02.960
Again, she's not on this call, so I'm not gonna say her name,

1120
01:05:02.960 --> 01:05:05.080
but she's like, the Prim Pillow

1121
01:05:05.080 --> 01:05:07.000
puts you in the perfect position.

1122
01:05:07.000 --> 01:05:09.640
Oh, look it, we got fireworks.

1123
01:05:09.640 --> 01:05:14.640
You can't make that up.

1124
01:05:15.080 --> 01:05:17.520
I have not yet ordered the Prim Pillow,

1125
01:05:17.520 --> 01:05:20.160
but she talked about it so highly

1126
01:05:20.160 --> 01:05:22.640
that I was like, I might have to order the Prim Pillow.

1127
01:05:22.640 --> 01:05:24.400
It's 200 bucks though.

1128
01:05:24.400 --> 01:05:28.320
So I'm just letting you know, fireworks guaranteed.

1129
01:05:28.320 --> 01:05:29.800
I'm just saying.

1130
01:05:30.560 --> 01:05:35.160
But all that to say, you guys, and pray about it too.

1131
01:05:35.160 --> 01:05:37.000
And I've said that before, pray about it,

1132
01:05:37.000 --> 01:05:38.480
because I swore there were things

1133
01:05:38.480 --> 01:05:40.280
that weren't gonna work for me.

1134
01:05:40.280 --> 01:05:41.800
And God's been so gracious.

1135
01:05:41.800 --> 01:05:45.400
Now, do I have the body and the vagina of a 25-year-old?

1136
01:05:45.400 --> 01:05:46.320
I do not.

1137
01:05:47.560 --> 01:05:50.560
And so I'm just learning that there are some things

1138
01:05:50.560 --> 01:05:53.720
that are just different, and that's okay.

1139
01:05:53.720 --> 01:05:55.160
The other thing I'm learning,

1140
01:05:55.160 --> 01:05:57.800
and this is really important too

1141
01:05:57.800 --> 01:06:00.840
in this sex time of our talk,

1142
01:06:00.840 --> 01:06:02.600
there were some things I swore

1143
01:06:02.600 --> 01:06:05.240
I would never feel safe to do sexually,

1144
01:06:05.240 --> 01:06:06.280
just because some of the things

1145
01:06:06.280 --> 01:06:08.000
that had actually happened to me.

1146
01:06:08.000 --> 01:06:10.600
And I thought there's no way I wanna do that

1147
01:06:10.600 --> 01:06:12.240
with another man ever again.

1148
01:06:13.160 --> 01:06:16.240
What I've learned in a covenant marriage,

1149
01:06:16.240 --> 01:06:20.120
you might be surprised at what you feel safe doing again

1150
01:06:20.120 --> 01:06:21.320
or trying again.

1151
01:06:21.320 --> 01:06:24.840
So I would say that's why Jackie talks all the time

1152
01:06:24.840 --> 01:06:27.000
about marrying your best friend.

1153
01:06:27.000 --> 01:06:31.720
Your best friend will take care of you in the kitchen,

1154
01:06:31.720 --> 01:06:34.840
in the living room, with the finances,

1155
01:06:34.840 --> 01:06:37.040
and he will take care of you in the bedroom.

1156
01:06:37.040 --> 01:06:39.800
He's not gonna not take care of you there too.

1157
01:06:39.800 --> 01:06:42.080
And so whatever you need to feel safe,

1158
01:06:42.080 --> 01:06:44.720
to feel comfortable, to enjoy it,

1159
01:06:44.720 --> 01:06:46.040
he's gonna do that for you.

1160
01:06:46.040 --> 01:06:49.000
He's not gonna be like the 25-year-old dude

1161
01:06:49.000 --> 01:06:51.040
who's gonna have an orgasm four minutes

1162
01:06:51.040 --> 01:06:52.800
after he starts his thing,

1163
01:06:52.800 --> 01:06:54.520
and you're just like, wait, what?

1164
01:06:54.520 --> 01:06:55.960
I'm over here, I'm not done here.

1165
01:06:55.960 --> 01:06:57.800
What did you just do?

1166
01:06:57.800 --> 01:06:59.120
He's not gonna do that.

1167
01:06:59.120 --> 01:07:01.600
Your best friend is going to take care of you.

1168
01:07:01.600 --> 01:07:04.200
And that's why you need to be able to have a best friend

1169
01:07:04.200 --> 01:07:06.520
that you can have a conversation with

1170
01:07:06.520 --> 01:07:10.960
because you might not like things that he thinks you like.

1171
01:07:10.960 --> 01:07:12.320
And so you might have to say,

1172
01:07:12.320 --> 01:07:14.080
okay, some other chick may have liked that,

1173
01:07:14.080 --> 01:07:15.960
but that's really creeping me out.

1174
01:07:15.960 --> 01:07:18.360
Or yeah, that kind of tickles more than it feels good,

1175
01:07:18.360 --> 01:07:21.040
or that kind of hurts more than it feels good.

1176
01:07:21.040 --> 01:07:23.060
And so you're gonna have to be able to be honest

1177
01:07:23.060 --> 01:07:24.560
and tell him.

1178
01:07:24.560 --> 01:07:26.800
Okay, here's what I want you to do.

1179
01:07:26.800 --> 01:07:28.400
I don't want you to give up.

1180
01:07:28.400 --> 01:07:30.360
And so if I had to wrap up,

1181
01:07:30.360 --> 01:07:33.120
anything about the health and the fitness

1182
01:07:33.120 --> 01:07:35.760
is it's about a lifestyle change.

1183
01:07:35.760 --> 01:07:37.620
It really is about a lifestyle change.

1184
01:07:37.620 --> 01:07:38.460
In the same way,

1185
01:07:38.460 --> 01:07:40.520
the heart work teaches you

1186
01:07:40.520 --> 01:07:43.080
to take care of your heart differently.

1187
01:07:43.080 --> 01:07:45.000
Dating through Jackie's program

1188
01:07:45.000 --> 01:07:47.440
teaches you to date differently.

1189
01:07:47.440 --> 01:07:48.520
And believe it or not,

1190
01:07:48.520 --> 01:07:52.320
everything that Jackie taught me to date differently

1191
01:07:52.320 --> 01:07:55.680
is teaching me and Brian to marriage differently.

1192
01:07:55.680 --> 01:07:58.880
So all of the skills you learn as a single person,

1193
01:07:58.880 --> 01:08:01.560
you actually take into your marriage bed

1194
01:08:01.560 --> 01:08:04.600
and you actually take into your marriage home with you.

1195
01:08:04.600 --> 01:08:08.600
And so I would say the same applies to healthy eating.

1196
01:08:08.600 --> 01:08:10.840
The better you treat your body,

1197
01:08:10.840 --> 01:08:12.780
the better your brain is gonna feel.

1198
01:08:12.780 --> 01:08:15.200
The better your spirit is gonna feel.

1199
01:08:15.200 --> 01:08:17.340
The better your personality is gonna be

1200
01:08:17.340 --> 01:08:19.720
and the hotter you're gonna look to men

1201
01:08:19.720 --> 01:08:22.080
and the more sex appeal that you're gonna have.

1202
01:08:22.840 --> 01:08:23.680
I don't know about you,

1203
01:08:23.680 --> 01:08:26.240
but when I feel blah in my body,

1204
01:08:26.240 --> 01:08:29.200
it shows up in every other area of my life.

1205
01:08:29.200 --> 01:08:30.520
If I go to the salon

1206
01:08:30.520 --> 01:08:33.200
and I have a really kicking hair color

1207
01:08:33.200 --> 01:08:34.479
and she like does it,

1208
01:08:34.479 --> 01:08:36.080
like y'all, I feel like a million bucks

1209
01:08:36.080 --> 01:08:37.920
and I'm still the same girl.

1210
01:08:37.920 --> 01:08:42.200
And so that's why Jackie wanted me to focus tonight

1211
01:08:42.200 --> 01:08:45.520
on some basics when it comes to putting healthy food

1212
01:08:45.520 --> 01:08:47.920
in your body and movement,

1213
01:08:47.920 --> 01:08:49.720
especially because there's so much

1214
01:08:49.720 --> 01:08:51.200
competing messaging out there.

1215
01:08:51.359 --> 01:08:54.800
Some 25-year-old influencer telling you how to lose weight

1216
01:08:54.800 --> 01:08:56.439
and we're trying to teach you

1217
01:08:56.439 --> 01:08:58.840
that we want you to love food again.

1218
01:08:58.840 --> 01:09:01.479
We want you to have a healthy relationship with food again.

1219
01:09:01.479 --> 01:09:03.560
We don't want you to starve yourself.

1220
01:09:03.560 --> 01:09:06.080
We don't want you to shame yourself on a scale.

1221
01:09:06.080 --> 01:09:08.439
We want you to give you other measurements

1222
01:09:08.439 --> 01:09:11.880
besides the scale to determine how well you're doing,

1223
01:09:11.880 --> 01:09:13.880
but we want you to get out there moving

1224
01:09:13.880 --> 01:09:15.359
because hopefully,

1225
01:09:15.359 --> 01:09:17.899
and because remember we talked about this

1226
01:09:17.899 --> 01:09:20.560
and I know the survey that Jackie's talking about

1227
01:09:20.600 --> 01:09:21.800
I think I saw it,

1228
01:09:21.800 --> 01:09:24.439
where she said, men, what attracts you most to a women?

1229
01:09:24.439 --> 01:09:28.240
And they were like her smile, her energy, her positivity.

1230
01:09:28.240 --> 01:09:31.720
They weren't saying boobs and butts, like they weren't.

1231
01:09:31.720 --> 01:09:34.960
And I know we think men are visual and they are.

1232
01:09:34.960 --> 01:09:38.240
I guess what we're telling you is what we think of as visual

1233
01:09:38.240 --> 01:09:40.680
and what they think as visual is a little bit different

1234
01:09:40.680 --> 01:09:43.359
and how you're treating your body and your mind

1235
01:09:43.359 --> 01:09:45.000
from the inside out

1236
01:09:45.000 --> 01:09:48.399
actually changes the way they see you physically.

1237
01:09:48.399 --> 01:09:50.359
Like my husband now loves me.

1238
01:09:51.120 --> 01:09:52.240
So even on my ugliest day,

1239
01:09:52.240 --> 01:09:53.720
he's like, oh my gosh, you're so beautiful.

1240
01:09:53.720 --> 01:09:54.560
And I'm like, just shut up.

1241
01:09:54.560 --> 01:09:55.400
Now you're lying.

1242
01:09:55.400 --> 01:09:58.440
Like, I know you really love me.

1243
01:09:58.440 --> 01:10:00.240
Cause right now, like there's just.

1244
01:10:00.000 --> 01:10:06.480
no way I look beautiful but if you put enough beautiful coins in the bank with your husband

1245
01:10:06.480 --> 01:10:12.080
early while you're dating and he sees all that positivity on your ugly days he's not going to

1246
01:10:12.080 --> 01:10:17.760
even see it because he's still seeing you through the beautiful colored glasses and so that's just

1247
01:10:17.760 --> 01:10:24.720
what we wanted to encourage you to. I will say you know and part of why Jackie wanted me to share

1248
01:10:24.720 --> 01:10:30.720
this is because I'm short you guys and it is really hard for me to get weight off and it is

1249
01:10:30.720 --> 01:10:36.800
really hard for me to keep weight off and it is really easy for people to notice it. I've learned

1250
01:10:36.800 --> 01:10:40.720
how to wear clothes well so a lot of times people are like oh my gosh I can't tell you you've got a

1251
01:10:40.720 --> 01:10:45.200
weight issue well because mom taught me to accentuate the stuff that looks good and to

1252
01:10:45.200 --> 01:10:50.480
camouflage the stuff that doesn't look good so I've also learned so take a trusted friend to

1253
01:10:50.480 --> 01:10:56.160
the store with you and have her tell you which clothes flatter your current body and which

1254
01:10:56.160 --> 01:11:00.960
clothes don't flatter your current body and make sure it's not the sales lady who just wants to

1255
01:11:00.960 --> 01:11:05.440
sell you stuff you want to make sure you have a trusted person that's like yeah that looks great

1256
01:11:05.440 --> 01:11:10.800
on you you know what that's not flattering on you like there was a skirt somebody had on yesterday

1257
01:11:10.800 --> 01:11:15.120
at the office I went to as a chaplain she's got a really tiny body and she was wearing one of

1258
01:11:15.120 --> 01:11:20.880
those Carrie Bradshaw kind of skirts it was kind of fluffy and poofy and it looks great on her if

1259
01:11:20.880 --> 01:11:26.160
I put it on me I look like two tons of fun like I mean it just wouldn't work on my short little body

1260
01:11:26.160 --> 01:11:32.560
with my big old booty and so I would never put that skirt on as much as I want to and so make

1261
01:11:32.560 --> 01:11:36.800
sure you have a good friend who's going to go to the store with you and tell you what not to wear

1262
01:11:36.800 --> 01:11:41.040
remember that show what not to wear you everybody needs a person who's going to tell you what not

1263
01:11:41.040 --> 01:11:45.280
to wear and you know if you don't have a good girlfriend you find yourself a gay man and he will

1264
01:11:45.280 --> 01:11:50.640
take you to the store and he will tell you what looks good on you um my mom walked in right when

1265
01:11:50.640 --> 01:11:58.320
you were talking about an orgasm my sweet baby Jesus oh my goodness actually the most embarrassing

1266
01:11:58.320 --> 01:12:05.600
thing I ever said at a women's church conference I didn't know there was a male priest or whatever

1267
01:12:05.600 --> 01:12:11.280
they called in the Lutheran church nearby and I was like God is not surprised by the orgasm

1268
01:12:12.320 --> 01:12:17.680
that was the phrase he walked in on and he was like who is this chick talking to my group here

1269
01:12:18.400 --> 01:12:23.920
um but you that's the thing you guys God wants us to have happy healthy holy sex and the better

1270
01:12:23.920 --> 01:12:30.800
you feel in your skin and the better you will enjoy it okay questions it's only 8 12 so we're

1271
01:12:30.800 --> 01:12:37.760
good we got like 20 more minutes I am open to all questions related to any of this

1272
01:12:42.640 --> 01:12:46.720
and I'm going to take a sip of my matcha because I talked way too much just now

1273
01:12:50.480 --> 01:12:52.560
okay Allison go first you brave soul

1274
01:12:52.960 --> 01:12:59.360
this is a pretty innocuous question but I've wondered do the bands are bands equal to weights

1275
01:13:01.360 --> 01:13:05.920
you know the strength I know what you're talking about so my sister and in theory they do at the

1276
01:13:05.920 --> 01:13:12.400
beginning my sister hates going to the gym so when she lost all of her weight she basically

1277
01:13:12.400 --> 01:13:17.840
told her trainer you need to give me exercises I can do at home with bands and small weights

1278
01:13:17.920 --> 01:13:24.320
I can do at home with bands and small weights so that is where she started and you can go up to

1279
01:13:24.320 --> 01:13:30.400
bigger and tighter bands and it will go up to certain pound um but there are just some things

1280
01:13:30.400 --> 01:13:36.400
that bands don't do but if that is the only way you're going to move and build muscle then I would

1281
01:13:36.400 --> 01:13:41.760
rather you do that than not at all so bands are a great way to start especially if you're working

1282
01:13:41.760 --> 01:13:48.400
out from home or if you're on the road especially if you're on the road like sometimes I'll pack

1283
01:13:48.400 --> 01:13:55.040
bands if I'm on the road like and if you put those bands on and like you do side steps or you get on

1284
01:13:55.040 --> 01:14:01.680
all fours to do angle 90 and doggy kicks man you can burn your muscles in your butt like big time

1285
01:14:01.680 --> 01:14:08.640
with a band um so I would say yes start with bands um not everybody loves weights I I just

1286
01:14:08.640 --> 01:14:13.840
want you moving and I you the thing that we have to do especially for osteoporosis is we need to do

1287
01:14:13.840 --> 01:14:19.840
weight-bearing exercises we need to do weight-bearing so my mom did aquasize she taught aquasize for

1288
01:14:19.840 --> 01:14:24.160
years which did nothing for weight-bearing strength training so you want to make sure

1289
01:14:24.160 --> 01:14:33.360
you're doing some form of weight-bearing exercise Rosanna. Hi I'm driving but I caught the end

1290
01:14:33.440 --> 01:14:39.840
end of this I um oh can I say something I just met with a friend a guy that I met like through

1291
01:14:39.840 --> 01:14:45.280
this program we ended up deciding to just be friends and so we just met up and I just wanted

1292
01:14:45.280 --> 01:14:50.800
to encourage people like friendships can come out of this with good men who I actually told him like

1293
01:14:50.800 --> 01:14:56.960
you set the bar of how I should expect to be treated even though we're not together um thank

1294
01:14:56.960 --> 01:14:59.920
you for that because sometimes I'm like saying I'm like oh my god

1295
01:15:00.000 --> 01:15:03.320
He never, like, I know what to expect in some sense,

1296
01:15:03.320 --> 01:15:04.560
if that makes sense.

1297
01:15:04.560 --> 01:15:07.280
And so I just want to encourage that with women.

1298
01:15:07.280 --> 01:15:10.860
Anyway, aside from that, I'm also ovulating.

1299
01:15:10.860 --> 01:15:15.280
And I just, I was really struggling this week, Renee.

1300
01:15:15.280 --> 01:15:16.680
Like, hard core.

1301
01:15:16.680 --> 01:15:17.820
I'm 43 years old.

1302
01:15:17.820 --> 01:15:20.040
I haven't had sex in over two years.

1303
01:15:20.040 --> 01:15:23.560
And I'm like, Lord, you need to bring this man.

1304
01:15:23.560 --> 01:15:28.240
So like, I am, I was really, really, really struggling.

1305
01:15:28.280 --> 01:15:33.000
So I would love ideas of, I don't know.

1306
01:15:33.000 --> 01:15:35.040
Like, I know, I remember Jackie talking

1307
01:15:35.040 --> 01:15:37.160
about certain things, like, regarding masturbation,

1308
01:15:37.160 --> 01:15:38.480
that she's not seeing masturbation,

1309
01:15:38.480 --> 01:15:40.240
but then she was talking about stuff.

1310
01:15:40.240 --> 01:15:42.440
It was in some part of phase three.

1311
01:15:42.440 --> 01:15:45.800
And she just put both sides to it,

1312
01:15:45.800 --> 01:15:48.180
which I thought was really, really good.

1313
01:15:48.180 --> 01:15:49.520
And so, like, I just want to know, like,

1314
01:15:49.520 --> 01:15:51.880
ideas even from other women of, like, I'm like,

1315
01:15:51.880 --> 01:15:53.540
I went to the gym, I think, the next day.

1316
01:15:53.540 --> 01:15:55.600
Like, I just needed to get stuff.

1317
01:15:55.640 --> 01:15:57.040
Well, and it's hard because,

1318
01:15:57.040 --> 01:15:58.720
and here's what's hard about that, too.

1319
01:15:58.720 --> 01:16:00.080
Going to the gym is great,

1320
01:16:00.080 --> 01:16:02.040
but it also boosts your testosterone,

1321
01:16:02.040 --> 01:16:04.040
which actually boosts your sex drive.

1322
01:16:04.040 --> 01:16:06.440
So it actually makes you want to have sex more.

1323
01:16:07.680 --> 01:16:10.680
You know, and I, whenever Jackie and I

1324
01:16:10.680 --> 01:16:12.000
talk about masturbation,

1325
01:16:12.000 --> 01:16:13.980
it's always like all the hate mail that we get.

1326
01:16:13.980 --> 01:16:18.520
So I'm going to try to watch what I will say about this.

1327
01:16:18.520 --> 01:16:23.000
I think that sometimes a physical release

1328
01:16:23.000 --> 01:16:24.420
is just a physical release.

1329
01:16:24.420 --> 01:16:26.900
And I think sometimes it's an addiction.

1330
01:16:28.060 --> 01:16:31.640
And like, I know for me, I can do movement

1331
01:16:31.640 --> 01:16:33.500
and I can even do yoga movements,

1332
01:16:33.500 --> 01:16:37.200
and I'm not calling on the God of Hindu and Buddha.

1333
01:16:37.200 --> 01:16:38.960
But I know for some people,

1334
01:16:38.960 --> 01:16:43.800
that's a gateway to them going down a mystical road.

1335
01:16:43.800 --> 01:16:47.620
And so I don't know what everybody's sexual past is.

1336
01:16:47.620 --> 01:16:50.380
And so if they masturbated once,

1337
01:16:50.380 --> 01:16:52.800
that might set them up on a slippery slope

1338
01:16:52.800 --> 01:16:55.400
back into some kind of addiction.

1339
01:16:55.400 --> 01:16:57.920
So I feel like that answer

1340
01:16:57.920 --> 01:17:00.580
is not a one size fits all answer.

1341
01:17:01.540 --> 01:17:04.440
I personally think if you do it like once or twice

1342
01:17:04.440 --> 01:17:06.480
or whatever, I don't think you're going to hell.

1343
01:17:06.480 --> 01:17:08.840
But here's what I can tell you masturbation does.

1344
01:17:08.840 --> 01:17:10.520
And this is what you kind of have to be careful of,

1345
01:17:10.520 --> 01:17:12.240
especially if you have a little toy.

1346
01:17:12.240 --> 01:17:14.640
And I've thought about that with my poor husband.

1347
01:17:14.640 --> 01:17:16.200
There's no way he can compete

1348
01:17:16.200 --> 01:17:18.000
with this electric thing that I use

1349
01:17:18.000 --> 01:17:19.980
that can go a lot faster than he can.

1350
01:17:19.980 --> 01:17:22.240
And, you know, and I'm kind of working it.

1351
01:17:23.080 --> 01:17:26.160
So unfortunately, sometimes when you masturbate

1352
01:17:26.160 --> 01:17:29.860
and or you're using some kind of instrument,

1353
01:17:29.860 --> 01:17:31.820
A, it's self-gratification.

1354
01:17:31.820 --> 01:17:34.020
So the focus isn't on the other person.

1355
01:17:34.020 --> 01:17:36.680
And B, you don't want to get yourself

1356
01:17:36.680 --> 01:17:39.180
too hooked in a stimulant that's not going to match

1357
01:17:39.180 --> 01:17:41.920
what an actual human can do.

1358
01:17:41.920 --> 01:17:44.240
Because you don't want your spouse doing the same for you.

1359
01:17:44.240 --> 01:17:45.720
Like you don't want him thinking,

1360
01:17:45.720 --> 01:17:48.240
well, you don't look like the girl in the porn video

1361
01:17:48.240 --> 01:17:49.160
that I used to watch.

1362
01:17:49.160 --> 01:17:51.360
And you're not getting in the positions

1363
01:17:51.360 --> 01:17:52.840
that I've seen her get into.

1364
01:17:52.840 --> 01:17:57.520
So that's the runaway slope that we find ourselves in

1365
01:17:57.520 --> 01:17:59.640
when we start looking at pornography,

1366
01:17:59.640 --> 01:18:03.500
talking about masturbation is it's very self-gratifying.

1367
01:18:03.500 --> 01:18:06.240
So it takes us off the other person's,

1368
01:18:06.240 --> 01:18:08.140
you know, doing it for them.

1369
01:18:08.140 --> 01:18:13.040
And it creates a layer that,

1370
01:18:13.040 --> 01:18:15.320
a bar that's really hard to fill.

1371
01:18:15.320 --> 01:18:17.440
So Rosanna, how I dealt with it.

1372
01:18:17.440 --> 01:18:19.360
So besides masturbation,

1373
01:18:19.360 --> 01:18:22.720
how do you deal with the times that you're horny?

1374
01:18:22.720 --> 01:18:27.720
Honestly, working out, walking, I would go get massages.

1375
01:18:27.760 --> 01:18:30.280
Like I just needed somebody to touch me.

1376
01:18:30.280 --> 01:18:32.320
And so I needed physical touch.

1377
01:18:32.320 --> 01:18:35.520
So I used to get a monthly membership to Massage Envy.

1378
01:18:35.520 --> 01:18:39.000
And I just made sure somebody else was massaging me.

1379
01:18:39.000 --> 01:18:39.840
And it's like,

1380
01:18:39.840 --> 01:18:42.140
we're not talking like happy ending massage people.

1381
01:18:42.140 --> 01:18:45.800
So like, it's not like that kind of massage.

1382
01:18:45.800 --> 01:18:47.660
But like I needed physical touch.

1383
01:18:47.660 --> 01:18:50.300
And sometimes I just had to,

1384
01:18:50.300 --> 01:18:52.500
I mean, sometimes it was eat some brownie.

1385
01:18:52.500 --> 01:18:55.100
Sometimes it was go for a hike.

1386
01:18:55.100 --> 01:18:56.700
Sometimes it was pray.

1387
01:18:56.700 --> 01:18:59.260
I mean, sometimes it was like literally like, okay, God,

1388
01:18:59.260 --> 01:19:01.660
you know that that's what I want right now.

1389
01:19:01.660 --> 01:19:04.140
And I'm just gonna have to sit in the tension of it.

1390
01:19:04.140 --> 01:19:08.020
And you guys like not getting our needs met

1391
01:19:08.020 --> 01:19:10.480
doesn't go away when you get married.

1392
01:19:10.480 --> 01:19:13.420
There are sometimes your needs won't get met

1393
01:19:13.420 --> 01:19:14.380
in the marriage.

1394
01:19:14.380 --> 01:19:16.060
Sometimes Brian's on a business trip

1395
01:19:16.060 --> 01:19:17.020
when I wanna have sex.

1396
01:19:17.380 --> 01:19:19.140
Sometimes he's sick when I wanna have sex.

1397
01:19:19.140 --> 01:19:23.140
Sometimes he's just not in the mood or vice versa.

1398
01:19:23.140 --> 01:19:24.020
Do you know what I'm saying?

1399
01:19:24.020 --> 01:19:27.340
So I don't always get all my needs met married.

1400
01:19:27.340 --> 01:19:30.380
And so remember I said to you guys earlier

1401
01:19:30.380 --> 01:19:33.260
that everything that you're learning how to do single

1402
01:19:33.260 --> 01:19:35.720
actually starts to translate married.

1403
01:19:37.460 --> 01:19:38.700
It really is true.

1404
01:19:38.700 --> 01:19:40.660
I thought Brian and I were gonna like,

1405
01:19:40.660 --> 01:19:42.780
Brian had a lot, you know, he lost a lot of weight

1406
01:19:42.780 --> 01:19:43.620
before me.

1407
01:19:43.620 --> 01:19:45.920
So I just thought we were gonna be these workout buddies

1408
01:19:45.920 --> 01:19:48.320
getting our 10,000 steps in together every day.

1409
01:19:48.320 --> 01:19:49.800
And it was gonna be so special.

1410
01:19:49.800 --> 01:19:51.440
And we were gonna weigh our food together

1411
01:19:51.440 --> 01:19:52.720
and it was gonna be so fun.

1412
01:19:52.720 --> 01:19:54.440
No, it's not like that at all.

1413
01:19:55.400 --> 01:19:57.600
Our workout styles are very different.

1414
01:19:57.600 --> 01:20:00.200
The time of day we wanna work out is very different.

1415
01:20:00.000 --> 01:20:02.120
and our motivation is very different.

1416
01:20:02.120 --> 01:20:07.040
So I'm realizing, oh, I still have to be the chief motivator

1417
01:20:07.040 --> 01:20:09.720
of my fitness and of me eating healthy.

1418
01:20:09.720 --> 01:20:12.200
So I think that's the other thing too,

1419
01:20:12.200 --> 01:20:14.280
is that we don't suddenly get married

1420
01:20:14.280 --> 01:20:16.120
and we're suddenly the weight we wanna be

1421
01:20:16.120 --> 01:20:18.040
and we're suddenly cooking healthy together

1422
01:20:18.040 --> 01:20:20.560
and we're suddenly not tempted by sugar.

1423
01:20:20.560 --> 01:20:23.040
Like if it's your temptation now,

1424
01:20:23.040 --> 01:20:24.520
it will be your temptation married.

1425
01:20:24.520 --> 01:20:26.920
If anything, it's easier to fall off the wagon

1426
01:20:28.040 --> 01:20:28.880
when you're married.

1427
01:20:28.880 --> 01:20:30.520
I appreciate you asking, girl,

1428
01:20:30.520 --> 01:20:32.800
because we don't talk about it a lot.

1429
01:20:32.800 --> 01:20:34.080
We always, like men always,

1430
01:20:34.080 --> 01:20:35.520
everyone always thinks that men

1431
01:20:35.520 --> 01:20:38.000
are the one with the sex drive, but that's not true.

1432
01:20:38.000 --> 01:20:39.220
Women have it too.

1433
01:20:40.680 --> 01:20:43.400
And I know for me, I always joke around in my husband,

1434
01:20:43.400 --> 01:20:46.200
I wanna have sex after I work out and after I take a shower,

1435
01:20:46.200 --> 01:20:48.520
both of those times, all of the time.

1436
01:20:48.520 --> 01:20:52.440
And so, it's a bummer if he's not home

1437
01:20:52.440 --> 01:20:54.800
during any of those times.

1438
01:20:54.800 --> 01:20:56.200
And so I just have to wait.

1439
01:20:56.200 --> 01:20:58.120
So I get it, I get it, girl.

1440
01:20:59.640 --> 01:21:04.280
Okay, is there anything, I'm trying to scan back through.

1441
01:21:04.280 --> 01:21:06.240
Yeah, okay, and just for the record, y'all,

1442
01:21:06.240 --> 01:21:08.800
I might have the, I know some of you are on this call

1443
01:21:08.800 --> 01:21:10.480
who have never had sex.

1444
01:21:10.480 --> 01:21:12.940
You know, it had been over 10 years for me.

1445
01:21:14.520 --> 01:21:16.400
And so I get it, and Brian and I waited.

1446
01:21:16.400 --> 01:21:18.160
And I will say, you guys, if you're wondering

1447
01:21:18.160 --> 01:21:20.360
if it's worth it, it really is worth it.

1448
01:21:20.360 --> 01:21:22.020
It really, really is.

1449
01:21:22.020 --> 01:21:26.240
I am glad that Brian and I only know covenant sex together.

1450
01:21:26.240 --> 01:21:29.080
I didn't think after being sexually active in the past

1451
01:21:29.080 --> 01:21:30.920
that it was gonna, I was like,

1452
01:21:30.920 --> 01:21:32.420
is it gonna really feel better?

1453
01:21:32.420 --> 01:21:33.840
Is it gonna really feel different?

1454
01:21:33.840 --> 01:21:35.280
Is it gonna really feel redeemed?

1455
01:21:35.280 --> 01:21:36.760
It really, really does.

1456
01:21:38.600 --> 01:21:40.120
It really, really does.

1457
01:21:40.120 --> 01:21:44.120
I can say, I'm so glad I also got in shape

1458
01:21:44.120 --> 01:21:46.020
before I got married,

1459
01:21:46.020 --> 01:21:48.420
because that also makes me more comfortable naked.

1460
01:21:48.420 --> 01:21:51.840
Like, you don't realize how much they can see you

1461
01:21:51.840 --> 01:21:52.860
all the time.

1462
01:21:53.760 --> 01:21:55.260
Like, all the time.

1463
01:21:56.920 --> 01:21:58.560
Like, when you're in an awkward,

1464
01:21:58.560 --> 01:21:59.800
like, they just, you know what I'm saying?

1465
01:21:59.800 --> 01:22:01.040
So you really wanna take care of it.

1466
01:22:01.040 --> 01:22:04.240
Okay, Marsha, sweet girl, let's get off this topic.

1467
01:22:04.240 --> 01:22:06.040
And let me answer your second question.

1468
01:22:06.040 --> 01:22:07.920
Okay, yeah, okay.

1469
01:22:07.920 --> 01:22:10.840
Here's my, here is my question.

1470
01:22:10.840 --> 01:22:14.200
Okay, first of all, oh, first of all,

1471
01:22:14.200 --> 01:22:17.120
now I understand where the, first of all,

1472
01:22:17.120 --> 01:22:19.080
with what you were just talking about,

1473
01:22:19.080 --> 01:22:22.240
now I understand where Jackie has mentioned

1474
01:22:23.200 --> 01:22:26.240
a saying earlier on in this program

1475
01:22:26.240 --> 01:22:28.080
called getting ready for naked,

1476
01:22:28.080 --> 01:22:29.600
but that's not what I was,

1477
01:22:29.600 --> 01:22:31.280
that's what just came to mind

1478
01:22:31.280 --> 01:22:32.960
after what you just talked about.

1479
01:22:32.960 --> 01:22:35.360
But okay, on another note,

1480
01:22:35.360 --> 01:22:38.760
I was thinking a few days ago,

1481
01:22:38.760 --> 01:22:42.080
a few days ago, I was looking at just buying some,

1482
01:22:42.080 --> 01:22:47.080
buying just a shirt to celebrate our nation's birthday.

1483
01:22:49.320 --> 01:22:51.280
Well, the funny thing was was that

1484
01:22:51.280 --> 01:22:52.880
I saw a picture of me in shorts

1485
01:22:52.880 --> 01:22:56.360
and I was like, okay, man,

1486
01:22:56.360 --> 01:22:58.760
even though it does have a picture of me,

1487
01:22:58.760 --> 01:23:00.440
and even though it does have my weight,

1488
01:23:00.440 --> 01:23:03.320
even somewhat of my weight and somewhat of my height,

1489
01:23:03.320 --> 01:23:06.120
I was like, I could not, on a nice note,

1490
01:23:06.120 --> 01:23:09.480
I was like, man, the virtual reality is not me

1491
01:23:09.480 --> 01:23:11.200
because I look horrible in shorts.

1492
01:23:11.200 --> 01:23:12.640
I know it's stupid.

1493
01:23:12.640 --> 01:23:15.680
I noticed, has anyone else done virtual,

1494
01:23:15.680 --> 01:23:17.800
the virtual, I don't wear too many shorts

1495
01:23:17.800 --> 01:23:22.800
because I'm so, I'm extremely self-conscious

1496
01:23:23.760 --> 01:23:27.000
about the way that my size I look in these days.

1497
01:23:28.160 --> 01:23:30.880
But I supposedly look good in these shorts

1498
01:23:30.880 --> 01:23:33.200
that I wouldn't dare dream about wearing

1499
01:23:33.200 --> 01:23:35.040
because my size would not look as good

1500
01:23:35.040 --> 01:23:38.400
as when they virtually had these shorts on

1501
01:23:38.400 --> 01:23:40.080
to try on with this T-shirt.

1502
01:23:42.080 --> 01:23:43.560
Well, I mean, I will say this,

1503
01:23:43.560 --> 01:23:45.160
I don't wear shorts a lot at all

1504
01:23:45.160 --> 01:23:49.480
because I wear a lot of outfits

1505
01:23:49.480 --> 01:23:51.960
that cinch in at the waist and kind of flare out.

1506
01:23:51.960 --> 01:23:54.480
So pants and shorts aren't very forgiving

1507
01:23:54.480 --> 01:23:56.440
when my weight's going up and down,

1508
01:23:56.440 --> 01:23:58.560
but dresses are more forgiving.

1509
01:23:58.560 --> 01:24:02.200
So I tend to wear clothes that make me feel good

1510
01:24:02.200 --> 01:24:04.040
and that I feel like I look good in.

1511
01:24:04.040 --> 01:24:07.520
And so, and I'm short, again, I'm back to the I'm short.

1512
01:24:07.520 --> 01:24:09.960
And so sometimes shorts just cut me off

1513
01:24:09.960 --> 01:24:11.400
and they cut off my length

1514
01:24:11.400 --> 01:24:13.600
and so they don't make me look tall

1515
01:24:13.600 --> 01:24:15.360
and they just make me look stocky.

1516
01:24:16.640 --> 01:24:19.040
And so I think it's okay for you to wear exactly

1517
01:24:19.040 --> 01:24:21.840
whatever you wanna wear that makes you feel good.

1518
01:24:21.840 --> 01:24:23.960
And here's the thing, you guys,

1519
01:24:23.960 --> 01:24:25.440
this isn't about you being thin,

1520
01:24:25.440 --> 01:24:29.000
cause I don't know what has happened in Hollywood

1521
01:24:29.000 --> 01:24:31.320
with the GLP-1 drugs

1522
01:24:31.320 --> 01:24:33.880
and everybody looking like skeletons again.

1523
01:24:33.880 --> 01:24:36.840
Like, I feel like that was big in the seventies

1524
01:24:36.840 --> 01:24:39.520
and then we got away from that in the eighties

1525
01:24:39.520 --> 01:24:42.360
and like physically fit was good.

1526
01:24:42.360 --> 01:24:44.640
And I feel like we're kind of moving away from that again

1527
01:24:44.640 --> 01:24:45.640
and back to skinny.

1528
01:24:45.640 --> 01:24:47.800
And so please don't hear me and Jackie saying,

1529
01:24:47.800 --> 01:24:49.400
everybody needs to be skinny,

1530
01:24:49.400 --> 01:24:50.920
but we do want you to be healthy.

1531
01:24:50.920 --> 01:24:53.760
We do want you to steward your body well.

1532
01:24:53.760 --> 01:24:57.200
And so we're just encouraging you to do everything

1533
01:24:57.200 --> 01:25:00.080
that you can to be healthy mind, body, and spirit.

1534
01:25:00.000 --> 01:25:06.800
I'm just convinced, my husband is too, like half the, half of the diseases that we have

1535
01:25:06.800 --> 01:25:10.880
I believe is the crap that is getting thrown in food.

1536
01:25:10.880 --> 01:25:16.720
And so the more, if you, if when you read a label, if you can't read what the word is,

1537
01:25:16.720 --> 01:25:18.520
you probably shouldn't put it in your body.

1538
01:25:18.520 --> 01:25:25.120
Like I did not realize this, but like kettle fire is like literally the only chicken stock

1539
01:25:25.120 --> 01:25:28.160
that doesn't have all this other crap in it.

1540
01:25:28.160 --> 01:25:33.600
Like even organic, if you pull up any box of chicken stock, even what you think is the

1541
01:25:33.600 --> 01:25:37.240
organic low sodium, it's got like some kind of yeast in it.

1542
01:25:37.240 --> 01:25:38.720
It's got all this other stuff in it.

1543
01:25:38.720 --> 01:25:44.120
Like literally kettle and fire is the only thing that says chicken, chicken, like that's

1544
01:25:44.120 --> 01:25:45.120
it.

1545
01:25:45.120 --> 01:25:50.000
So really pay attention to the labels and all of the stuff that's going in food because

1546
01:25:50.000 --> 01:25:54.960
I feel like the gut issues that we're having, the mental issues that we're having, the hormone

1547
01:25:54.960 --> 01:26:00.200
imbalances that we're having is all connected to either what we're topically putting on

1548
01:26:00.200 --> 01:26:05.080
our body or in what we're putting in our body.

1549
01:26:05.080 --> 01:26:10.000
Loose skin, Rachel, make sure you master collagen.

1550
01:26:10.000 --> 01:26:15.600
Collagen, you want to be putting it in your food and collagen will help tighten up the

1551
01:26:15.600 --> 01:26:16.600
skin.

1552
01:26:16.600 --> 01:26:19.760
I know my husband has to deal with that because he lost a lot of weight and he has some loose

1553
01:26:19.760 --> 01:26:20.800
skin.

1554
01:26:20.800 --> 01:26:24.080
And so some people need to get the surgery, some people don't want to get the surgery

1555
01:26:24.080 --> 01:26:25.080
though.

1556
01:26:25.080 --> 01:26:28.720
But collagen, adding a lot of extra collagen and talking to your doctor about what kind

1557
01:26:28.720 --> 01:26:33.040
of collagen is right for you, whether it's the liquid collagen or the powder is really

1558
01:26:33.040 --> 01:26:34.760
good about helping it.

1559
01:26:34.760 --> 01:26:40.960
But some of it is some of it.

1560
01:26:40.960 --> 01:26:43.080
And I swear by collagen.

1561
01:26:43.080 --> 01:26:47.760
So let's see, weight training really helps the loose skin.

1562
01:26:47.760 --> 01:26:48.760
Yes, it does.

1563
01:26:48.760 --> 01:26:49.760
Yes, it does.

1564
01:26:49.760 --> 01:26:53.000
Weight training really does and it really does help because you're going to be building

1565
01:26:53.000 --> 01:26:54.000
muscle.

1566
01:26:54.000 --> 01:26:58.400
And so it's going to put that skin to better use.

1567
01:26:58.400 --> 01:27:00.560
Lifting low weights, tighten skin.

1568
01:27:00.560 --> 01:27:08.000
I will say this, I know there are plenty of people, especially like my CrossFit friends,

1569
01:27:08.000 --> 01:27:11.000
they will say that there's no such thing as toning your muscles.

1570
01:27:11.000 --> 01:27:13.840
You're either building your muscles or you're losing muscle.

1571
01:27:13.840 --> 01:27:19.120
So CrossFitters will say that, but I'll tell you what, you guys, I was teaching bar...

1572
01:27:19.120 --> 01:27:21.080
Let's see if I can find this photo.

1573
01:27:21.160 --> 01:27:30.240
I was teaching only bar for a season, like I was instructor and I was probably working

1574
01:27:30.240 --> 01:27:31.240
out way too much.

1575
01:27:31.240 --> 01:27:32.240
I'm not going to lie.

1576
01:27:32.240 --> 01:27:40.640
Like I got an injury from it so we won't go there, but look at how ripped I am.

1577
01:27:40.640 --> 01:27:42.220
I was only doing bar.

1578
01:27:42.220 --> 01:27:47.200
I was holding one-pound weights and I look good there.

1579
01:27:47.280 --> 01:27:51.760
And so you can tighten those muscles with smaller weights.

1580
01:27:51.760 --> 01:27:52.760
But bar is...

1581
01:27:52.760 --> 01:27:56.520
See, the difference with like bar and Pilates is it does something different.

1582
01:27:56.520 --> 01:27:59.920
So like when you're doing strength training, this is like kind of off topic, but when you're

1583
01:27:59.920 --> 01:28:04.680
doing strength training, you contract a muscle, you release the muscle, you contract, you

1584
01:28:04.680 --> 01:28:05.680
release.

1585
01:28:05.680 --> 01:28:07.360
And so that's how you kind of get that muscle.

1586
01:28:07.360 --> 01:28:11.760
When you're doing bar and Pilates, you're actually staying in the muscle.

1587
01:28:11.760 --> 01:28:15.720
You're staying in the contraction and you're wearing it down till you feel it shaking.

1588
01:28:16.640 --> 01:28:19.280
So it builds the muscle differently.

1589
01:28:19.280 --> 01:28:22.160
And so that's how you kind of get that tightness.

1590
01:28:22.160 --> 01:28:28.000
So it looks a little bit different and it doesn't have the same bulk that you get when

1591
01:28:28.000 --> 01:28:31.000
you lift heavy, but it will get you tone.

1592
01:28:31.000 --> 01:28:35.960
And so again, I kind of just feel like if you don't want to lift heavy weights and don't

1593
01:28:35.960 --> 01:28:41.080
lift heavy weights, but lift weights, hold weights in your body.

1594
01:28:41.080 --> 01:28:42.280
We need to build muscle.

1595
01:28:42.280 --> 01:28:47.600
We don't want to be those little ladies that is shriveled up reaching forward, like, right?

1596
01:28:47.600 --> 01:28:52.880
Like that is, and that is why so many women get hurt in their eighties.

1597
01:28:52.880 --> 01:28:54.280
Like my mother fell.

1598
01:28:54.280 --> 01:28:59.440
We don't have muscle mass protecting our bones, our joints, and our ligaments.

1599
01:28:59.440 --> 01:29:03.120
So the more muscle you have on your body, the more you're protecting everything else

1600
01:29:03.120 --> 01:29:04.600
around it.

1601
01:29:04.600 --> 01:29:08.720
And that's why you want to do it.

1602
01:29:08.720 --> 01:29:09.720
Best ab exercises.

1603
01:29:09.720 --> 01:29:10.720
Planks.

1604
01:29:11.520 --> 01:29:15.240
I'm a big fan of planks.

1605
01:29:15.240 --> 01:29:16.400
Forearm planks.

1606
01:29:16.400 --> 01:29:21.840
The reason why I like a good forearm plank is because I'm double jointed.

1607
01:29:21.840 --> 01:29:26.720
So when I do a regular plank, look at how my elbows pop out.

1608
01:29:26.720 --> 01:29:32.040
I have to like turn them and turn on a corner to get a full plank correct.

1609
01:29:32.040 --> 01:29:36.760
And so a lot of times, and a lot of times when people do a full arm plank, their butt

1610
01:29:36.760 --> 01:29:42.160
sags or it's popping up, but a forearm plank, it's a lot easier to do a good form.

1611
01:29:42.160 --> 01:29:48.300
And the reason why I like a good forearm plank is you can zip that belly in and you can cinch

1612
01:29:48.300 --> 01:29:53.000
your waist, squeeze your glutes and press up out of your elbows.

1613
01:29:53.000 --> 01:29:58.120
And if you can do like a good 30 second or a full minute plank, you're working your core,

1614
01:29:58.120 --> 01:30:00.040
you're working your back, you're working your glutes.

1615
01:30:00.000 --> 01:30:03.240
And so I love a lot of ab exercises,

1616
01:30:03.240 --> 01:30:05.760
but you really can't spot lose weight in your abs,

1617
01:30:05.760 --> 01:30:09.460
but a good plank helps your back and your core.

1618
01:30:12.260 --> 01:30:14.480
What's good for the butt to lift?

1619
01:30:14.480 --> 01:30:19.240
Okay, I will say bar is like one of the best butt lifters

1620
01:30:19.240 --> 01:30:21.760
because you're doing things.

1621
01:30:21.760 --> 01:30:23.840
I should do a whole workout class with you guys.

1622
01:30:23.840 --> 01:30:25.240
I used to do that years ago.

1623
01:30:25.240 --> 01:30:28.520
We did a summer series and I worked out with y'all.

1624
01:30:28.560 --> 01:30:30.800
But like anything, see, I can't do it.

1625
01:30:30.800 --> 01:30:33.520
I'm not, I'm too far, I'm not far enough away.

1626
01:30:33.520 --> 01:30:36.960
Anything that squeezes, I call it like angle 90,

1627
01:30:36.960 --> 01:30:38.760
anything where you're kind of squeezing your glute,

1628
01:30:38.760 --> 01:30:40.020
we're gonna do a workout class.

1629
01:30:40.020 --> 01:30:41.740
I'm gonna convince Jackie for us

1630
01:30:41.740 --> 01:30:44.000
to do a workout class together.

1631
01:30:44.000 --> 01:30:48.800
And I'm going to teach you things that will help your core,

1632
01:30:48.800 --> 01:30:50.360
especially if you have a bad back,

1633
01:30:50.360 --> 01:30:53.160
especially if you're double-jointed, you have injuries,

1634
01:30:54.260 --> 01:30:56.760
because you want a pelvic floor.

1635
01:30:56.760 --> 01:30:58.640
You guys, we need to work our pelvic floor.

1636
01:30:58.640 --> 01:31:00.480
Why is it you turned 58

1637
01:31:00.480 --> 01:31:02.680
and you're suddenly peeing in your pants all your time?

1638
01:31:02.680 --> 01:31:04.160
You guys, I didn't think this was a thing

1639
01:31:04.160 --> 01:31:06.540
that was gonna happen, but it has happened.

1640
01:31:06.540 --> 01:31:09.200
And so we wanna really work on our pelvic floor,

1641
01:31:09.200 --> 01:31:11.760
especially if you've had a lot of kids,

1642
01:31:11.760 --> 01:31:13.360
you really wanna work on that.

1643
01:31:13.360 --> 01:31:16.480
And so I might see if we can put that on a schedule

1644
01:31:16.480 --> 01:31:20.600
where I just teach you some body parts and some good posture

1645
01:31:20.600 --> 01:31:23.880
because I'm also a big fan is if you are gonna lift weights,

1646
01:31:23.880 --> 01:31:25.640
you wanna lift weights correctly.

1647
01:31:26.600 --> 01:31:27.920
Why is it frozen?

1648
01:31:27.920 --> 01:31:29.000
I don't know why it's freezing.

1649
01:31:29.000 --> 01:31:31.640
Okay, so yes, you wanna make sure,

1650
01:31:31.640 --> 01:31:34.440
and here's in the evening, it doesn't matter, you guys,

1651
01:31:34.440 --> 01:31:37.120
we're gonna film it and we're gonna record it.

1652
01:31:37.120 --> 01:31:38.640
So even if I do a workout class

1653
01:31:38.640 --> 01:31:40.240
in the middle of the day or at night,

1654
01:31:40.240 --> 01:31:41.160
you'll be able to watch it.

1655
01:31:41.160 --> 01:31:42.120
And I will make sure,

1656
01:31:42.120 --> 01:31:44.280
because I actually used to teach my barre classes

1657
01:31:44.280 --> 01:31:46.040
online during COVID.

1658
01:31:46.040 --> 01:31:49.740
So I will place my computer pretty far away

1659
01:31:49.740 --> 01:31:51.900
so that you can see my whole body.

1660
01:31:51.900 --> 01:31:54.440
And again, if you're doing like a bicep curl,

1661
01:31:54.440 --> 01:31:56.360
if you're doing a lat raise,

1662
01:31:56.360 --> 01:31:58.320
you wanna do stuff with good form.

1663
01:31:58.320 --> 01:32:01.800
It doesn't pay to do an exercise with crappy form.

1664
01:32:01.800 --> 01:32:04.040
A squat can be done safe.

1665
01:32:04.040 --> 01:32:05.760
Like I didn't realize this,

1666
01:32:05.760 --> 01:32:09.360
but I am super pronated in my ankles

1667
01:32:09.360 --> 01:32:11.960
and I tore out my ligaments so much

1668
01:32:11.960 --> 01:32:13.960
from cheerleading and gymnastics

1669
01:32:13.960 --> 01:32:16.600
that when I was holding, I was doing a sumo squat

1670
01:32:16.600 --> 01:32:18.880
and I wasn't paying attention to that.

1671
01:32:18.880 --> 01:32:22.400
And y'all, like I strained the inside muscle of my ankle

1672
01:32:22.400 --> 01:32:24.680
because I wasn't paying attention

1673
01:32:24.680 --> 01:32:27.480
that my pronation was dropping my ankles

1674
01:32:27.480 --> 01:32:30.120
during a sumo squat and I hurt myself.

1675
01:32:30.120 --> 01:32:31.760
So that's why it's really important

1676
01:32:31.760 --> 01:32:34.280
that you know your body, you know your injuries,

1677
01:32:34.280 --> 01:32:36.440
and you're paying attention to that when you work out,

1678
01:32:36.440 --> 01:32:38.720
especially as you add weights,

1679
01:32:38.720 --> 01:32:42.080
because we wanna make sure you guys don't get injured.

1680
01:32:42.080 --> 01:32:43.440
Okay, any other fun questions?

1681
01:32:43.440 --> 01:32:45.100
What a random class tonight.

1682
01:32:45.100 --> 01:32:49.880
I'm so sorry if it felt like it was all over the map.

1683
01:32:49.880 --> 01:32:52.560
I promise you, I'm gonna load all my notes

1684
01:32:52.560 --> 01:32:56.760
as a PDF on the resources page, probably,

1685
01:32:56.760 --> 01:32:57.920
but Cheryl's gonna do it

1686
01:32:57.920 --> 01:32:59.200
because she knows how to do that stuff.

1687
01:32:59.200 --> 01:33:01.500
So just, it's Thursday now.

1688
01:33:01.500 --> 01:33:03.320
I think she's got something going on tonight.

1689
01:33:03.320 --> 01:33:06.280
So maybe if not tomorrow, she'll do it by Monday.

1690
01:33:06.280 --> 01:33:08.240
And so you guys will have all of the notes

1691
01:33:08.240 --> 01:33:10.480
because I know I vomited a lot of information.

1692
01:33:10.480 --> 01:33:13.360
Thank you to all of you that ad-libbed in the chats.

1693
01:33:13.360 --> 01:33:15.520
You guys had other supplements

1694
01:33:15.520 --> 01:33:18.160
and other ideas that were helpful.

1695
01:33:18.200 --> 01:33:20.200
And I appreciate that.

1696
01:33:20.200 --> 01:33:21.920
And I'm really proud of all of you.

1697
01:33:21.920 --> 01:33:23.360
And I'm so glad you guys,

1698
01:33:23.360 --> 01:33:25.000
I mean, 10 of you could have showed up

1699
01:33:25.000 --> 01:33:26.720
and the rest of you could have said peace out

1700
01:33:26.720 --> 01:33:29.560
on diet and exercise and health tonight.

1701
01:33:29.560 --> 01:33:32.200
So I'm just grateful that y'all showed up

1702
01:33:32.200 --> 01:33:34.840
and were willing to have this conversation with me.

1703
01:33:34.840 --> 01:33:37.120
And keep the questions coming.

1704
01:33:37.120 --> 01:33:40.560
If you had questions or if you're watching this in replay

1705
01:33:40.560 --> 01:33:42.560
and you have questions, just put them.

1706
01:33:42.560 --> 01:33:44.240
I'm not on the app, really.

1707
01:33:44.240 --> 01:33:46.080
I am on the Facebook page.

1708
01:33:46.080 --> 01:33:47.320
So feel free to put them there

1709
01:33:47.320 --> 01:33:49.280
and I'll be happy to answer those questions

1710
01:33:49.280 --> 01:33:50.400
that you have there.

1711
01:33:50.400 --> 01:33:51.640
All right, good job, everybody.

1712
01:33:51.640 --> 01:33:52.800
Let me pray you out.

1713
01:33:52.800 --> 01:33:53.880
Father God, we just thank you

1714
01:33:53.880 --> 01:33:55.640
for each and every single person.

1715
01:33:56.560 --> 01:33:58.280
We're gonna end the way we started this,

1716
01:33:58.280 --> 01:34:00.800
that you died for us.

1717
01:34:00.800 --> 01:34:04.240
You died for all of us, our mind, our body, and our spirit.

1718
01:34:04.240 --> 01:34:08.240
That all of us was worth being rescued and redeemed.

1719
01:34:08.240 --> 01:34:12.400
That even though we are gonna get a resurrected body,

1720
01:34:12.400 --> 01:34:14.880
it's still gonna look like Renee and Marsha

1721
01:34:14.880 --> 01:34:16.200
and Lynn and Patty.

1722
01:34:16.320 --> 01:34:19.160
And Amelia and Dinah.

1723
01:34:19.160 --> 01:34:21.000
We're still gonna look like ourselves

1724
01:34:21.000 --> 01:34:22.680
in some beautiful, amazing way.

1725
01:34:22.680 --> 01:34:26.080
And so we thank you that you want us to care

1726
01:34:26.080 --> 01:34:31.040
for this body, inside and out, holistically, all of it.

1727
01:34:31.040 --> 01:34:32.080
And so we thank you.

1728
01:34:32.080 --> 01:34:34.000
And Father God, if there is any stronghold

1729
01:34:34.000 --> 01:34:37.040
that a woman is facing when it comes to food or fitness,

1730
01:34:37.040 --> 01:34:39.200
Father God, that you begin to speak to her,

1731
01:34:39.200 --> 01:34:41.340
that you begin to heal that place in her heart

1732
01:34:41.340 --> 01:34:43.940
that tells her she can't change the way that she looks,

1733
01:34:43.940 --> 01:34:45.560
that it's just the way it is.

1734
01:34:45.920 --> 01:34:49.840
That you remind her that with you, nothing is impossible.

1735
01:34:49.840 --> 01:34:52.200
And so we just thank you for each and every single woman,

1736
01:34:52.200 --> 01:34:55.600
knowing that you are preparing these beautiful women

1737
01:34:55.600 --> 01:34:57.360
for their beautiful bedroom night.

1738
01:34:57.360 --> 01:34:59.360
In Jesus' name, amen.

1739
01:35:00.000 --> 01:35:04.240
All right, ladies, have a good night.

1740
01:35:04.240 --> 01:35:05.240
Thank you, Renee.

1741
01:35:05.240 --> 01:35:06.240
Thank you.

1742
01:35:06.240 --> 01:35:06.360
Good night.