0:00

Half Size Me Episode

0:02

632 brought to you

0:04

by the Half Size

0:06

Me Academy. In order

0:08

to join us, please

0:10

go to halfsizeme.com/join. Welcome

0:30

to Friday. Don't you know

0:32

it feels good to be

0:34

alive. You

0:37

could be larger than life. Bigger

0:40

than the world. Living out the

0:42

hopes and dreams of every boy

0:45

and every girl. You could fly

0:47

high in the sky. Shout higher

0:49

than the stars. You could have

0:51

all you ever wanted. Shoot the

0:53

moon and reach for Mars. You

0:55

know you're good. Alright

0:59

guys, today. Today you're gonna get

1:02

to hear my coaching call with

1:04

Kate. Now I have got to

1:06

tell you, Kate just tickled

1:08

me to death. She had

1:10

been listening to me and get this

1:13

on her own. Doing

1:16

the paper pencil journal for 12 months.

1:20

Lost 45 pounds

1:23

and she wasn't even doing it the way

1:25

I laid it out. And what I love

1:27

about that is it

1:30

goes to show you that you can listen to

1:32

because a lot of times our brain gets in

1:34

the way. Oh I don't really know

1:36

what the right thing is to do here. I'm not 100% sure.

1:39

Kate said, I'm just gonna

1:41

do stuff. I'm gonna listen to what Heather's saying.

1:43

I'm gonna watch these paper pencil journal videos. I'm

1:45

just gonna start taking action. And what

1:47

did that lead to? 45 pounds of

1:50

weight loss. What did that lead to? A

1:52

year's worth of data. I mean

1:54

my heart just like leaps at that right? Because

1:56

I put out all this content. I mean my

1:58

goodness my paper pencil journal my videos. They're

2:00

on you tube. I have a whole

2:02

playlist. I've numbered them for you. It's

2:04

all their put your brain gets in

2:06

the way it it says you're not

2:09

capable of doing as you don't know,

2:11

you're confused. I don't understand. It's good

2:13

for this person enough. Me: What if

2:15

he pushed all that noise aside and

2:17

you just said, what can I do?

2:20

What could I do with this information?

2:22

I'm not currently doing what did I

2:24

learn about myself and I cannot begin

2:26

to tell you how much I love

2:28

the A to some weight management plan

2:31

in the H It. when the Academy

2:33

I created this using the Paper Pencil

2:35

Journal, incorporating it into it, but around

2:37

that I'm teaching you how to better

2:39

navigate. We're said. Disco: What should I

2:42

do with this? What is the seems.

2:44

To be a problem for me? How. Do I

2:46

handle this? How do I incentivize myself

2:48

with stars so I can start to

2:50

make improvements? If you follow the eight

2:52

steps and Hsm weight management plan, by

2:54

the time you're done with the eight

2:56

steps, you can see improvements in your

2:59

behaviors. And yeah, I got people in

3:01

there that just lose weight just from

3:03

doing it. and that's without them even

3:05

actively making the because. the really starting

3:07

to tap into themselves are starting to

3:09

plan their own food. Everyday they're starting

3:11

to see their problematic behaviors are starting

3:13

to incorporate them into the plants. they're

3:15

starting. To really see their

3:18

plan. Emerging from the information

3:20

they're getting, doing status and weight

3:22

management. Plan So I am just

3:24

beyond excited. I'm thankful I put this

3:26

together, including my coaching notes in it's

3:29

a you Get Coached Throughout I'm giving.

3:31

You points where you're supposed. To share

3:33

with the academy members which are

3:35

working on for accountability it is

3:37

a awesome plan for you to

3:39

really. Parse through what's not

3:41

working. Figure things out, start to

3:44

move yourself forward and it just made my

3:46

heart so happy for T to come on

3:48

today and say hey I just did this

3:50

with what she gave me. I did the

3:52

best I could and this is where got

3:54

me and I love seeing people take action

3:57

with the information that's been given. so

3:59

i'm not to talk too much more.

4:01

If you want to join us in the

4:03

academy, you want to start the HSM weight

4:05

management plan, please go to halfsizeme.com/join. If you're

4:08

inspired by this call today with Kate, again,

4:10

my playlist on the Paper Pencil Journal is

4:12

right there. That is not the HSM weight

4:14

management plan. There's a lot more to it,

4:16

but that part of it is super helpful

4:19

for you to know and it can actually

4:21

start moving you forward right now. All

4:23

right, guys, without any further ado, we're going

4:25

to go into Kate's interview. You guys have

4:28

a great week and next week we'll be

4:30

doing a call with Megan in our podcast

4:32

premium subscription. If you would like to get

4:34

to hear Megan's coaching call, please feel free

4:36

to join us in the podcast premium. Just

4:38

go to halfsizeme.com/fan. You guys have a great

4:40

day and I'll talk to you soon. All

4:46

right, lovely listeners. We have missed Kate

4:48

on the line with us today. Kate,

4:50

would you like to come on, say

4:52

hello to everybody and then share with

4:54

us what's been going on for you

4:56

that you need some help with, okay?

4:59

Sure. Hi, everybody. My name

5:02

is Kate. I have been a listener

5:04

of the show for several years and

5:08

about a year ago, I really

5:10

started to put some

5:12

of the principles

5:14

of How Size Me Into Practice. I've

5:17

been paper pencil journaling for over

5:20

12 months straight, which I'm super

5:22

proud of. Yes. I've

5:24

been working a lot on gradual habit

5:26

changes and since then I've lost a total

5:28

of 45 pounds. Awesome.

5:31

I'm getting, I'm thinking

5:34

about 15 to 20 pounds away

5:36

from my goal weight and

5:38

I am really proud of

5:41

the progress I've made, but I'm

5:43

just not really sure where I want

5:45

to settle in at and I'm

5:47

also having a hard time with really

5:50

like narrowing in

5:52

on my fitness goals because of

5:56

just my busy life with

5:58

my family and work and everything. So

6:01

I'm just trying to work on that balance

6:04

of getting where I want to be especially

6:08

because at one point I was very

6:12

fit and really really

6:14

proud of where I was at and

6:17

I don't really think that that's sustainable

6:19

or realistic anymore but I do

6:22

want to get close to that point. Okay,

6:24

very cool. So it sounds like you have

6:26

two different types of goals. You have a

6:28

weight-related goal then you have a fitness-related goal,

6:31

yes? Yes. Okay,

6:33

alright. And so with the weight-related

6:35

goal, you said you think you're

6:37

15 pounds away from that. So

6:39

where did the original number come from

6:42

that you're aiming for? I

6:48

kind of base it loosely off

6:50

of my range but more

6:52

with like I

6:55

haven't always struggled with weight. I

6:58

was actually in the military

7:00

and I experienced

7:02

kind of a toxic

7:05

culture that led to really

7:09

obsessive eating behaviors

7:11

and so that's

7:14

when I really started like

7:16

a binge restrict cycle and

7:19

so I kind of think of the

7:21

weight that I was as a young adult

7:23

as like my happy weight that my body

7:25

naturally wants to be at which is around

7:27

145 to 150. So

7:30

that's kind of what I'm thinking is

7:32

my goal but at one point

7:35

I was lower than that.

7:37

I just don't know if that's really healthy anymore

7:40

for my life. So

7:42

you're around 165 now, is that right? 168

7:47

as of this morning. I put on a little

7:49

bit over the holidays. Okay, alright. So let's take

7:52

a look at that first because fitness

7:54

is fantastic. I love fitness but it's

7:56

not a huge driver when it comes to

7:58

the weight part of it. something we can

8:00

build up on the side. So let's first focus on this

8:02

and then we'll come back to the fitness. Right

8:05

now, what do you think is

8:07

the things that would have to change

8:09

to change the 15 pounds? When

8:11

you look at the right side of your

8:13

paper, where are you seeing maybe

8:15

highlights or, you know,

8:17

things that might indicate areas to improve?

8:22

Um, highlights, I usually

8:24

see like I end

8:26

up being pretty hungry in the afternoon, so I

8:28

have to add in a snack. And I'm, I

8:31

usually do either a protein ball or

8:34

protein shake, so they're not like whole

8:36

more decisions, I feel like,

8:38

but definitely not what I was planning

8:40

on doing. And then it adds another 150 to 200 calories.

8:43

And I think just kind of

8:50

things that I like add

8:52

in at dinner, like maybe a piece of

8:54

toast that I wasn't planning on or glass

8:56

of wine. I'm good

8:58

about writing it down, but it's definitely

9:00

not exactly how I thought my day would go. I

9:03

also don't always plan my

9:05

day out ahead of time. Sometimes I'm just

9:08

filling in the right side at the end of the day and

9:10

then I kind of have to get caught back up a little

9:12

bit. Okay. So I'm not very good at planning

9:15

in the mornings. If I do plan

9:17

ahead, it's the night before. Okay. All

9:19

right. So here's what my assessment

9:21

is after like kind of listening to what you just

9:23

said, I hear a couple big things. So first

9:26

off, what you've done has gotten you

9:28

to this amazing accomplishment, which is huge,

9:31

right? And you don't have to

9:33

do anything. You don't have to change a single thing.

9:35

Like if you stay at 168, you're

9:37

going to be far better off than you were

9:40

before, right? But what I

9:42

just heard from what you said, if I were to

9:44

give you some guidance and suggestions, the first

9:46

thing would be to actually start really planning

9:49

out your day first thing in the morning

9:51

or the night before either one. And

9:53

the reason for that is, is because what

9:55

I'm hearing is there's a few, we'll call

9:58

it lower brain driven decisions. that

10:00

are happening by adding in the wine, adding in the

10:02

bread. Honestly,

10:04

the protein balls and the protein shakes should already

10:06

be journaled on there because you probably have seen

10:08

that happen enough now that if you were planning

10:10

out your whole day and I was coaching you,

10:12

I would be like, hey, let's just

10:14

add that into the day because it's happening and

10:17

obviously you're hungry. And then we could

10:19

even think about some other options like maybe a

10:21

half a cup of Greek yogurt, half a cup

10:23

of blueberries. We might start to even play around

10:25

with some other options based on the fact that

10:28

maybe it would be more helpful to

10:31

have like a pakatuna and something like that with

10:34

to ward off some of the hunger at dinner time,

10:36

right? So I would say that would

10:38

be a really big area that if you

10:40

started to really work on that, you might

10:42

start to naturally see some weight coming down

10:44

just because the plan is more solid, which

10:46

means that you're more aware of these behaviors

10:48

when they're happening. Does that make sense? Yeah,

10:51

that does. Yeah, because a lot

10:53

of this will get lost in

10:55

translation like the impulsivity, the eating

10:58

of impulsive eating, or off-plan

11:00

eating because there is no plan to base

11:02

it off of. So was the wine and

11:04

the bread originally planned or were those coming

11:07

in after the fact? Because if they weren't

11:09

coming in originally, like say tonight you guys

11:11

think you're gonna have spaghetti

11:13

and meatballs. Well, if you know that people

11:15

like bread and bread's on the table, you

11:17

could plan the bread in and

11:20

then give yourself the option to say, okay, do I

11:22

wanna make a deficit for myself today? And

11:24

I give myself a star for abstaining from

11:26

the bread. But if there's no plan for

11:28

dinner, then none of that can happen. Does that

11:31

make sense? Yes.

11:33

Okay, so that would be the first thing. And then I

11:36

would start to, and even if you don't

11:38

have a solid plan for dinner, let's just

11:40

say you really, really don't know, then

11:43

you could set what we call healthy

11:45

intentions with that meal. So

11:47

for example, say dinner is a complete

11:49

question mark right now, you

11:51

might say, okay, I'm gonna give myself two

11:54

options. Option A, I know in the freezer

11:56

right now we have some chicken

11:58

strips that have been cooked. Previously, we could

12:00

have that because it's in the house. We

12:03

have that as an option. But

12:05

option B could be if we were to

12:07

go out to eat tonight, I might say

12:09

I'm going to prioritize my protein and my

12:11

vegetable and I'm going to prioritize having one

12:14

plate of food. Maybe

12:16

I have one glass of wine. And you

12:18

give yourself what we call healthy boundaries,

12:20

healthy intentions. I released a video. I

12:22

called it the plate method. That

12:24

can be similar to helping you

12:26

out with this particular issue. Okay.

12:29

Okay. And how might that look different if

12:32

you were to create a healthy intention for

12:34

dinner, even if you didn't know what you were

12:36

going to eat? I think

12:38

that would be good. I am actually really good about

12:40

meal planning. So it's not so

12:42

much that I have no idea. It's just

12:44

that like, I think, oh, that

12:46

sounds good. Maybe I should or like I

12:48

didn't, I forgot that I would want that

12:50

tonight also. So it's more

12:52

like that kind of impulsivity. Yeah, 100%. And

12:55

this, by the way, doing this practice is how

12:57

I learned that anytime I make an Italian-based meal,

13:00

I always have to plan Parmesan

13:02

cheese, always. Because what I kept

13:04

doing was exactly what you're saying. Like, I'd roll up

13:06

on the meal and I'm like, wait a minute,

13:08

I didn't pre-plan Parmesan cheese. I have to have Parmesan

13:10

cheese on everything. So what I realized in that moment

13:13

was I wasn't being honest with myself. Like when

13:15

I was laying out the plan in the morning, I

13:17

wasn't considering the Heather at five o'clock at night

13:20

that was going to want the Parmesan cheese. So

13:22

I started catching that and I started to put

13:24

it on the plan to begin with. And

13:26

often, we kind of gloss

13:29

over our day. We don't really think about ourselves.

13:31

But if we were to pause and say, okay,

13:33

what's on the meal plan? Oh, this looks good.

13:35

Well, you know, if I have a

13:37

taco night planned, I'm probably going to want some sour

13:40

cream or guacamole. I probably should put that on my

13:42

list. And you know what? I might

13:44

even want to give myself a healthy boundary with

13:46

that. I might want to say two tablespoons of

13:48

sour cream or two tablespoons of guacamole. By

13:51

pre-thinking it like that, how might that

13:53

start to look a little different come

13:55

dinner time? I

13:58

think I... would probably do

14:00

a lot less of

14:03

the impulsive eating and have

14:05

a clear plan going into it and

14:08

probably be able to stick within my calorie budget

14:10

a little bit better. And again, you're

14:12

giving yourself the opportunity to say,

14:14

you know, I really do want to lose those

14:16

15 pounds and maybe tonight

14:19

I do one tablespoon of guacamole or

14:21

one tablespoon of sour cream or maybe

14:23

I have one less taco shell and

14:25

I give myself a star for that

14:27

because my stars represent an improvement to

14:29

what I'm doing and me working on

14:31

my goal. And that way you

14:33

can see it through a different lens. But

14:35

again, without a solid plan, you can't earn

14:37

stars just like you can't earn highlights. Does

14:39

that make sense? Yes,

14:41

that makes sense. Okay. So

14:44

that would be number one when it comes to the food

14:46

thing. That would be like, if I were to say where

14:48

would you want to see an improvement in 2024? You

14:51

every day writing out a much more solid

14:53

detailed plan, even if you give yourself more

14:56

than one option for your meals. So

14:58

that way you can start to catch those

15:00

areas that need improvement and so you can

15:03

start to see the places you could improve

15:05

during the day so that way

15:07

you could start to peck away at that weight that you

15:09

might want to still lose, okay? Okay,

15:12

yeah. Now with your health goals, we

15:15

can incorporate the paper pencil journal too. So each

15:17

day kind of what is your

15:19

healthy, you know, behaviors

15:22

that you want to include? Is it like walking,

15:24

running, weightlifting? What is it you would like to

15:26

see yourself doing? Well,

15:28

my minimum is always reaching

15:30

my step goal and

15:33

I'm very consistent with that. It

15:36

usually just ends up with me doing laps around

15:38

my house. And so

15:40

that's something that I want to improve

15:42

on because I feel like I'm

15:45

not really actually building any fitness by

15:47

doing that and I would

15:50

like to be more consistent with

15:53

things like running. I do have

15:55

a treadmill but it's in a very, very cold garage

15:57

so it's kind of hard this time of year. And

16:00

then I really would also

16:02

like to get into some weightlifting,

16:04

but I don't really know where

16:07

to start with that. And that's

16:09

the kind of thing that like by

16:11

the time everybody's home and

16:13

getting ready for bed, it kind

16:16

of falls by the wayside. And I

16:19

feel like there are a lot of variables with my

16:21

kids like if somebody is acting up or just,

16:24

I don't know, it just seems like there's never enough

16:26

time for that. Yeah. So

16:29

let's just talk this out and think of a

16:31

really quick way that we can start to build

16:33

in some more of what it is you want.

16:35

So you mentioned walking around your house to get

16:37

in your step goal. What if

16:39

you were to actually try running in place to

16:41

do that? Oh, yeah, I

16:43

could try that. Okay. So instead

16:45

of having to go to the cold garage or instead of

16:48

having to put on your shoes and go outside, well, you're

16:50

already walking around in the house anyway. So

16:52

if you even dedicated one minute

16:55

to running in place, you're starting

16:57

the habit now of running. Now,

16:59

once the garage gets a little bit warmer or

17:01

once things get better outside, if

17:04

you work this up each week, you

17:06

add in a minute, right? Maybe

17:08

by the end of a month, you're up to

17:10

four minutes of running inside and then next month

17:12

four minutes. And then before you know it, going

17:14

outside and running isn't going to feel so

17:17

overwhelming, right? Or

17:19

on your treadmill. Yeah. So as

17:21

your strength goes, would you or do you typically

17:23

cook dinner at night or are you doing

17:25

anything in the kitchen? Yes, I do.

17:28

I cook dinner. Okay. So

17:31

here's what I'd like to see is while you're cooking

17:33

dinner, what if you did one squat, one

17:37

lunge on each leg and one

17:39

push up, whether it's off the counter, off

17:41

the table, one of each of

17:43

those. Do you feel like that would be doable? Yeah,

17:46

totally. So now we just started your string

17:48

training program. Oh, yeah. Okay. So

17:51

what you do is each night when you're making dinner, you

17:53

go, okay. And you got a chair there too.

17:55

So, you know, you can always touch it, stand up and

17:57

that would count as one. You could also do wall squats.

18:00

If you have bad knees, you could go to

18:02

the wall and just go into a squat position

18:04

and sit there and time yourself. That's pretty brutal.

18:08

But then you could do one lunge on each leg. And

18:10

if you are not stable, hold on to the back

18:12

of your chair and your kitchen. If

18:14

you can't do a pushup off the floor, you

18:17

can always do it off the counter, off the

18:19

table, off of the back of a chair, as

18:21

long as it's a stable place. And

18:23

that way, and now a row, you could do a

18:25

one arm row with a gallon of milk because it's

18:27

eight pounds. Pull one in, pull one in. And you're

18:30

done. That's your foundational movements

18:32

for all strength training. It's squatting,

18:34

it's hinging, it's pushing, and it's

18:36

pulling. That's it. Every strength training

18:38

program that you will ever find

18:41

in any good book from any

18:43

trainer, it's always going to involve squatting,

18:45

hinging, pushing, pulling. So if you

18:47

start building those physical patterns

18:49

in right now, and

18:51

you just do it while you're cooking dinner, one

18:54

over time, you can build up just like the

18:56

running one minute in the house. You

18:58

can do two pushups next week, three pushups

19:00

the following week. And before you know it, you're up

19:02

to doing five or ten pushups. Yeah.

19:05

And as they get easy on the counter,

19:07

you move down to the chair and then

19:09

you move down to the floor. And

19:12

that's how you start to get physically fit.

19:15

You can do more, but you don't have

19:17

to pack up the kids, go to the

19:19

gym, take a break away from the family.

19:21

You could probably rock that out in five

19:23

to ten minutes in the kitchen every night

19:26

and you would be getting fitter than you

19:28

are now. Okay.

19:31

Yeah, that sounds very doable. And that can be

19:33

included on your paper pencil journal. So you can

19:35

have the food written out on the left. And

19:38

at the top, put your intentions for

19:40

the day. Okay, I want to run in the

19:42

house for one minute. I want to do

19:44

one pushup, one lunge on each

19:46

leg, one squat, one row with each

19:48

arm and a gallon of milk. And

19:51

write it out and then just check it off

19:53

and then assess and see how you're doing being

19:55

consistent with that. Okay.

19:58

Yeah, I can definitely do that. Over time,

20:00

the more you get strong and you feel

20:02

better about all this, other options

20:04

might open up for you. And as kids get

20:06

into a different phase of life, you

20:08

may have more time on your hands or if

20:11

your career switches or something like that. But for

20:13

right now, if you just wanna build some basic

20:15

foundational strength training behaviors, and

20:17

the other thing you can do over time, even if

20:19

you don't wanna add anything, get yourself

20:22

a couple dumbbells, keep them in the kitchen.

20:24

So then when you go to do the

20:26

lunges, the squats, all that kind of stuff,

20:28

you can just hold the weight while you're

20:30

doing it, and that will intensify the exercise.

20:34

Okay. Makes sense. Do

20:36

you feel like this is more

20:39

a matter of building habits or would

20:42

this little amount be enough

20:44

to really see

20:46

health benefits, preventing things

20:49

like osteoporosis? Would that be

20:51

enough? Yes to both, it's both.

20:53

So yes, it's creating the habit. From the

20:55

habit, you can always improve and add more.

20:58

Yes, if you keep adding on to this, like

21:00

if week one, it's one of everything, and week

21:03

two, it's two of everything. And then when those

21:05

get easy, which they will, if

21:07

you were to invest and get yourself some

21:09

20 pound, 25 pound dumbbells,

21:11

and do all of these exercises

21:13

with those weights, yes, it would

21:15

help with osteoporosis, it would help

21:17

with sarcopenia, it would help with

21:19

all of that. Because really, again,

21:21

there's only four core movements. There's

21:24

lots of variations on them, like you can

21:26

do front loaded squats, barbell squats, you

21:28

can do all kinds of squats, all

21:30

kinds of lunges, all kinds of deadlifts.

21:32

But at the end of the day,

21:34

there's only four movements that

21:37

are covered, and that's your squat, your

21:39

hinge, your push, your pull. So all

21:41

strength training programs, that's what they do.

21:43

And so if you start doing it

21:45

in your kitchen now, and

21:48

you're putting in weights maybe in two months from

21:50

now or three months from now, you're

21:52

moving, or you went from body

21:54

weight to then external weight, which

21:57

the external weight addition really does help

21:59

with the osteoporosis. osteoporosis and everything else because you're

22:01

now having to carry a heavier load. Okay.

22:04

Yeah. That's great. I

22:07

can definitely do that. All right. So

22:09

do you feel like we got a solid plan moving forward?

22:12

Yes, absolutely. I feel like I can

22:14

really start making some progress now with

22:16

this. Yeah. And like I said,

22:18

everything you've done has gotten you to this point, which

22:21

is awesome. Now there's a

22:23

couple things you could refine if

22:25

you want to see about taking that other 15

22:27

pounds off. It's not a half two. I

22:30

really think I want to do this. Then

22:32

these would be the areas we would continue to

22:34

make some improvements on. Okay.

22:37

Yeah. That sounds

22:39

good. Awesome. Was there anything I

22:41

didn't answer today regarding these two things you needed help with?

22:45

I guess just thinking like more

22:47

into the future, like when

22:49

I do get to a point where I'm able to

22:52

focus a little bit more on weight training.

22:55

Like for example, I'm a teacher,

22:57

so I'm hoping that like when it's

23:00

summer, I can really focus

23:02

on a little bit more. What

23:04

are some ways that I can kind

23:07

of balance that with my

23:09

weight loss so that I don't sacrifice

23:11

muscle mass when I'm

23:13

trying to lose those last 15 pounds? Yeah.

23:16

So if you have a little bit more time during

23:18

the summer, is I think how I'm hearing that and you

23:20

maybe want to go to the gym, is that what you're thinking?

23:23

Yes. If you want to do that,

23:25

I would just get yourself a really good traditional

23:28

strength training program, a strong

23:30

lift program or one called

23:32

Five by Five. They're

23:35

very simple programs. Again, they cover all these

23:37

same movement patterns, but they would be using

23:39

heavier weights, barbells,

23:42

dumbbells, things like that. So

23:44

I would just ... If you think you're

23:46

getting to that point ... And honestly, the time

23:48

between now and when that would happen, if you

23:50

can stay consistent with what we're talking about

23:53

and eventually incorporate some weights at home and

23:55

doing it, you'll be in a much better

23:57

place in the summer to transition into ...

24:00

a regular strength training program because you

24:02

will be used to those movements, you

24:04

will be carrying some extra weight while

24:06

you're doing them and then you'll just be adding

24:08

on to it, right? But I

24:10

would invest in getting a book that has

24:13

a solid program in there so that way

24:15

you can follow it and just look for

24:17

one that you know is reputable and has

24:20

all those basic movement patterns in there. Okay,

24:23

yeah that sounds good and that makes me think

24:26

that maybe like in the future

24:28

I don't have to sacrifice all

24:30

that progress once school starts again, I

24:32

can just go back to that as my

24:34

minimum. A hundred percent, exactly. There is an

24:36

app called Johnson & Johnson's 7-Minute App and

24:39

it's perfect in my opinion. I tell my

24:41

clients all the time, do it while you're

24:44

on vacation. It's 7

24:46

minutes, it's a totally body

24:48

weight, calisthenic based training

24:50

regimen and you watch

24:52

this little automaton guy walk

24:54

you through the entire process of everything

24:56

to do but you're done in 7 minutes. So it's

24:58

like really efficient with your

25:00

time but you're hitting all those major

25:03

muscle groups. My only recommendation

25:05

to somebody that's concerned about you know

25:07

muscle loss, bone density is

25:10

if you can get to a place where you

25:12

could do that 7-Minute App but also holding weights

25:14

when you do it, you will have

25:16

a much better outcome. So I would start body

25:18

weight only and once you can get up to

25:21

about say 10 reps of squatting,

25:23

lunging, push-ups and you feel

25:25

like it's getting way easier

25:28

for you, definitely incorporate

25:30

some external weight. Okay.

25:32

Sound good? Got it. Yes.

25:36

Hey, awesome. Congratulations on all your progress and

25:38

you know what I love about your situation

25:40

so much, I'd have to say thank you

25:42

for this. You took what

25:45

you heard, you did something with it.

25:47

You didn't even do it the way I would

25:50

encourage you to exactly do it but you did

25:52

it and you made all this awesome progress. And

25:56

I think there's so many people who are like, well wait

25:58

a minute, I don't really understand this. really

26:00

sure I'm clear on this and they

26:02

don't take action and so they miss

26:04

days and weeks of not doing it,

26:06

right? Because they don't feel like they

26:08

fully got everything or they're like completely

26:10

clear on how they're going to do

26:12

it and you did exactly what

26:14

I would want someone to do. You heard what

26:17

you heard, you started doing it, you made all

26:19

this progress. Now you're at that place where you

26:21

want to lose maybe a little bit more and

26:23

it might require some refining and tweaking of

26:25

what you're doing but you've been doing

26:27

it and you've created the habit

26:29

consistency, you've gotten really comfortable

26:32

with writing down your food and seeing all

26:34

the different ways you've eaten I'm sure through

26:36

the holidays and everything else and

26:38

now to refine is easier than

26:40

just starting the whole process and

26:42

refining. I love that. Yeah,

26:45

absolutely. I feel like it's

26:47

finally started to click for

26:49

me because I've never ever

26:51

been consistent for this long and

26:54

now it truly feels like a habit. Yes!

26:57

And I'm like gosh, no really honestly this just makes

26:59

my day because I love creating all this content but

27:02

my heart breaks when I see people say, yeah I've

27:04

heard you say it like six times or ten times

27:06

or I've been listening for the last three years and

27:08

I haven't really done anything. I

27:11

really want people to do what you did, like just

27:13

do it. Like hear what you hear, take

27:15

action on it, it won't be perfect,

27:17

it probably will be flawed but

27:20

you're going to make progress doing something

27:22

and just kind of pecking away at

27:24

it versus sitting on your couch doing

27:26

what you've always done and getting nothing

27:28

in return. It's like take what you think

27:30

you hear and try and then

27:33

the worst thing that's going to happen is you

27:35

might not be doing it exactly right or there

27:37

might need to be some tweaks made to it

27:39

but you'll be making some kind of progress because

27:41

you'll be aware of what you're doing. Yeah,

27:44

absolutely. Love it. Thank you

27:46

so much for that. I really appreciate it. Thank

27:50

you. You've really changed my life.

27:52

Thank you for listening. Be sure to visit

27:54

havesizing.com. Check back

27:56

often for your daily dose of inspiration

27:58

because You are worth it. The the information

28:00

you here on his podcast is for

28:03

informational purposes only. Those is not a

28:05

medical professional You should always consult with

28:07

your doctor, nurse or other certified health

28:10

professional before beginning teeny diet or fitness

28:12

program.