Get ready to enter the new year with confidence. In this episode, Coach Jo and Coach Kim discuss setting realistic and meaningful goals for 2025, focusing on sustainability, self-care, and consistency rather than extreme resolutions. Each coach reflects on 2024, celebrating wins like maintaining training routines, setting boundaries, and managing personal relationships, while acknowledging challenges, such as burnout, managing tough times, and accepting changing bodies. 

The coaches share helpful insights on how to reach your goals and feel amazing in 2025, from tracking self-care metrics to building muscle for overall health to reframing experiences to find joy even during busy schedules. They emphasize the importance of setting clear goals, creating space to reflect, and staying aligned with personal values.

Looking ahead, the coaches encourage listeners to focus on feeling strong, connected, and aligned three months from now. They stress planning for busy seasons, prioritizing habits that support physical and mental well-being, and staying present in relationships. With a balance of self-awareness and self-compassion, Coach Jo and Coach Kim inspire listeners to reflect on their own desires, set achievable goals, and create a roadmap for success in 2025.

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Transcript

Coach Jo 00:09

Welcome to Perfectly Unfinished Conversations, the Iron Lab podcast with Coach Jo…

 

Coach Kim 00:14

…and Coach Kim…

 

Coach Jo 00:15

Where you ride shotgun with us as we have raw, real, unfiltered, and unfinished conversations about trying to eat, sleep, train, and live with some integrity in a messy, imperfect life.

 

Coach Kim 00:27

We're all about creating a strong support system, taking radical personal responsibility, having fun, and being authentic. And one of the most common themes you're going to find in this podcast is the idea that we create positive momentum in our life, by doing what we call b-minus work.

 

Coach Jo 00:45

We’re making gains and getting ahead and loving life without self-sabotaging our goals by striving for perfection. We get it done by moving ahead…

 

Coach Kim 00:55

…before we're ready…

 

Coach Jo 00:56

…when we aren't feeling like it…

 

 Coach Kim 00:58

…and without hesitation.

 

Coach Jo 1:00

Be sure to subscribe now on Apple or Spotify, so you don't miss a single episode. It’s good enough. Let's go.

Coach Jo  01:10

Hey guys, and welcome back to the Perfectly Unfinished Conversations podcast. You've got coach Jo and Coach Kim here, and we are on Episode 16, which is the new year. Same badass you, say no to extreme and yes to routine in 2025.

 

Coach Kim  01:24

Okay, so here we're going to start with kind of where the holidays were for you. I'm thinking that, you know, I don't know about you, but I had enough people, enough love, enough gifts, enough junk, enough treat food, and now I'm ready to get back to the goals and the routines and the habits that I love that make me feel my best this week. So this episode airs December the 30th in preparation for 2025 and I love the week between December 26 and January 1. I'm not really crazy about the New Year. I don't make a big deal about it, because the gold for me is in the reflection that happens december 26 to January 1, when the house gets quiet and the kids go home and the food starts to get put away, and I have quiet time, and the world feels quieter, you know, right now, even it's starting to ramp up right as far as like, as we're recording this, it's ramping up as far as energy and excitement and enthusiasm. But you know, by this point in the end of the year, this is where my brain is on to now I can breathe and think about what's going to come next. So, you know, did you eat all did you all eat all the cookies?

 

Coach Jo  02:44

I did. I love my cookies. I love them. And, you know, I completely agree. I do exactly what you do as well. This week is fantastic for, when you think about it in this light, whenever we're gearing up for Christmas, we have so many lists and so many menus to plan, and so many people to visit, and everything is almost organized in this huge schedule that as soon as that is all done, you take this big breath of fresh air, and then you can start putting your energy, effort and intention into all the other areas of your life. For me, usually it begins with organizing the house. Before I can organize my mind. Because when the house is in a clutter, I can't even think straight. So usually in after this time is when I start picking an area. Maybe I go to the garage, maybe I do closets, maybe I move the clothes of the boys up to the next level, and I bring out the other stuff. You know what I mean? Like, there's always some sort of transition that happens in the house before I start getting really calm and I focus on 2025.

 

Coach Kim  03:41

Nice. So, you know, here's the second part of this is that we love, we both love this week of like, decompress, get quiet, purge a little bit, you know, feel kind of solid ground beneath our feet, and then begin to think about what's coming next. But, you know, in the last couple years, Joe and I have really noticed, especially like in gym culture, you know, for a long, long time it was New year, new you hype and set resolutions and people there would be all this, like hype, for lack of a better word to, you know.

 

Coach Jo  04:19

Marketing, really.

 

Coach Kim  04:20

Yeah, and to create these, like, resolutions of how you change everything. And, you know, like some really extreme things, like, I'm never going to eat carbs again, and I'm going to exercise every day at 5am and, you know, like all these kinds of things. And really, truly, in the last couple years, we've seen almost the complete opposite of that, like people are in total rebellion to the idea it's like, no resolutions, fuck the resolutions.

 

Coach Kim  04:57

You know, I don't buy it. It's never worked. It puts too much stress on me, so forget it. But I also kind of think that doesn't work. Definitely doesn't work for me.

 

Coach Jo  04:58

It doesn't, I don't think it works at all. You're pretty much saying. Fuck you to anything positive that could enter your life.

 

Coach Kim  05:03

True, and yes, for sure. And I also think that it's kind of a way that unless you really, and there are people like who really love where they're at, you know, I fucking love who I am right now, and so I don't need to change anything. Yeah, if it ain't broke, don't fix it. But in a lot of ways, a lot of us can, can identify places in our life where might be a little bit, you know, if it's not broke, it's kind of glitchy, you know. And, and you might, you might want to reevaluate and make this as an opportunity to, just like, Call yourself in and and decide consciously how you want to show up. So you know, we don't have to do the New Year hype, but today's podcast is all about sharing our own personal approach for staying focused and healthy and in alignment with what we say we want for ourselves heading into the new year.

 

Coach Jo  06:00

So with this podcast, you know, we want to talk about reflecting on 2024 and also asking us questions about our future in 2025 and what that looks like with two co owners, co creators of a fitness gym, right, this strength and conditioning Center, as well as two human beings at different stages of their lives. So we want to share with you separately and maybe you can relate to some of it. Maybe you cannot, maybe you can also feel inspired by something that we might share here. So first question would be Kim, like, what are you proud of? Like, what are some of your wins from this past year of 2024, that you are most proud of?

 

Coach Kim  06:37

Like, why is this always a surprise question when we're talking about reflecting, why is this alway...

 

Coach Jo  06:42

Domething positive.

 

Coach Kim  06:42

Yeah, well, and really, when I look back at the year, there's so much that has happened. Like, I cannot believe that we're at the end of another year, because if I think about what were we doing in January, February, March, like, it just is a blur, literally. And so when I think back at some of the things that I consider wins, I really am proud of the fact that I stayed consistent in my training. In the last, I would say, four months since August, really, truly, I've had some significant interruptions in my training, but I do a really good job of managing and continuing on. I don't let it derail me and going to physio and modify totally doing all of it so that part, you know, I was, I felt like I was making really good gains as far as strength building and staying connected. I've got more muscle mass than I've ever had before, and I'm older, which is a win in itself that I think it dispels this myth that just because you're getting older and aging and going through menopause, that you're just immediately totally gonna fall apart no matter what. And that could still happen, and that's not kind of what I've seen. I've got some challenges, but generally speaking, I'm in a good, good place, so that's a win. But my wins probably have to do more with my own relationships, personal relationships, especially with my kids and my own like, if I just bring it into myself, because you can't talk for other people, you know, you can only ever speak for yourself. It would be my own emotional management.

 

Coach Jo  06:43

Yeah.

 

Coach Kim  06:48

You know, like, just where I've just, I feel like I'm in a really good head space as far as dealing with stress and moving through this, kind of like being my own worst critic. You know, I'm doing a lot better with lightening the fuck up and kind of being kinder to myself, while actually still holding myself to a standard that I that I want to show up as, yeah. So yeah, that's kind of, yeah, basically, I guess.

 

Coach Jo  08:27

I love all that. Because it''s so true.

 

Coach Kim  08:34

What about you?

 

Coach Jo  08:35

With kids, or with maybe national man, yeah, like all that. I

 

Coach Kim  08:50

With kids, or with emotional management?

 

Coach Jo  08:52

She does not like to ask for help. So at all, I've been

 

Coach Kim  10:08

She does not like to ask for help.

 

Coach Jo  10:28

So I've been asking for more help lately, and I think that's good. And even with Christmas, you know, I was supposed to host two Christmases, and then I was able to give a Christmas, my sister in law, Rochelle, is going to take one of the Christmases. And that, to me, felt really good that I was like, You know what? That'd be really great if you could do that. Whereas I'd be like, Oh no, I got it. You know what I mean. So I'm just happy that I'm giving myself these boundaries for my cup. Yeah. Another positive thing would be that, and again, my my stuff's all kind of going down in the less increase of my nervous system, right? I'm just trying to, like, tone it back a bit, you know? Like, I'm not beating myself up if I make it one time in the week I coach sessions. Sure, that does take energy, but if I work out personally one time in a week, I don't beat myself up for it. If I work four times in a week, great, three times, two times, one time I'm okay, because I know that I'm sustaining what I can give out this whole fall. And I love that, because I used to put a lot of pressure on myself. I wouldn't really communicate this to anybody, but I would beat myself up if I didn't hit no less than three times a week like that, that would be like, What are you doing? You own a gym, Joely, why can't you do this? Like, you know, I mean, like, that self talk would be horrible. And I've really worked hard to let go of that negative asshole coach in my head, where I can just, just, if it this one is this time this this one session. Great. I worked out this one session next week. It doesn't matter. I'm still gonna show up. And whatever that looks like, the habits ingrained.

 

Coach Kim  11:58

Absolutely. So Jo and I, we both have talked about this before, where we feel really fortunate that the habits are so solid for us, the habit that I walk, the habit that I train, the habit that I plan my food, that I prep my food, the habit that I value these things over all other things now that track is laid down so deep that if you Go to one time a week, it doesn't matter, because probably next week you're gonna have hit three or four, because that's just your habit. You understand that that is part of how you make this sustainable forever. Because what happens is, otherwise, is if you hit one time, you know, two times in a week, and you've only got two workouts, and in 10 days, you just go, Oh, what the fuck. I shouldn't even be paying for this. I'm such a failure and a loser, and I'm gonna lose all my gains, and it's pointless, and I should just give up now. And that's all that. That's what she's talking about. That asshole, defeated, defeating coach in your brain, like it, you have to understand that this is just how we show up and when we show up when we can and we show up hard when we feel like it. And when we need a break, we take a break. And you know, like, this is life. This is how you do it for life, right? So, so what is one thing that you feel like you didn't crush in 2024 and how are you reframing for 2025 Do you got anything there?

 

Coach Jo  13:15

I do. So I think what I didn't do well this year was I didn't manage. So it's almost like half of this year I didn't do good, but I kind of did good the latter half, but I didn't manage my own cup. I felt I hit burnout. So come March of this year, after the hockey seasons were done and whatever else, the gym stuff like this, this whole big season, the two rushes of September and January, in our gym, and I just was burnt out. And I find I have, I have found, statistically, every March I'm sick, like I'm laid out with something, it takes a long time to recover, two three weeks. I have found that has happened, and usually in September I get pretty sick, like once or twice, like leading into December. And I made it a vow that I wasn't going to let that happen to me as I start new season. I had to find, you know that stuff, so I didn't crush my my balance of self care at all in the last spring.

 

Coach Kim  14:12

I think this is really valuable also to kind of talk about is, this is why we advocate for tracking your self, period. Like tracking your cycles, your moods, what season you feel.

 

Coach Jo  14:26

That's something I did. I crushed really well. Was I tracked my my cycle the last couple years?

 

Coach Jo  15:15

Did you?

 

Coach Jo  15:17

Yeah, that was awesome.

 

Coach Kim  15:20

Nice. Well it provides such great insights. so here's you telling me about how in September you crash, and in March, you crash. You know, that's just such great education.

 

Coach Jo  15:21

It is great education. So like, how am I going to reframe that? Moving into 2025? It's just like you said, I'm going to know exactly the times and plan ahead for it. That's how I'm going to reframe it. And also perspective shift that, oh my gosh, I have to be here. Oh my gosh, I have to be there. And maybe I should have to do this. I have to go here, I drive there. Or how about I get to do this, and I get to sit in the car and Mason or Duke or I, we get to have all that uninterrupted quality time together, driving to and from when we can have deep conversations. I feel like Mason and I have gotten really close, because he's at a stage now mentally where we can have these conversations and he's understanding, like when he's hurt, and I can explain situations when I was hurt, when, oh, that really happened to you. You know, like we're starting to have this really cool bonding car rides. I fucking love it.

 

Coach Kim  16:01

Good. I'm so glad I can tell you, love it. Yeah, that's reframing. For some people. It's like, and it's not, we've talked about this before, toxic positivity, right? Like, it's not that it reframing is the ability to take your power back and go, You know what? I'm not a victim to my fucking life.

 

Coach Kim  16:21

Like, I yeah, or my schedule, I chose this. And so if I chose this, and I know that there's short term sacrifice involved, then how am I going to maximize it, make it the best thing for everybody involved? Because otherwise, what you end up with you could be that kind of mom who's like, oh yeah, my kids got to be in sports, but I hate every fucking second of it, and I'm gonna make sure everybody knows.

 

Coach Jo  16:24

And that's how you get out of the rat race, is you have to set goals 100%. ad that's how you get out of the rat race, is you have to set goals 100%.

 

Coach Kim  16:34

Or your kids, for that matter, right? Punish the kids, you know, with your mood and your, you know, drama and, like, just yeah.

 

Coach Jo  16:53

There's times we're rushing. And I'm like, yeah, get in the car. Like, sure, there's times of stress like that. But other than that, like, it's quality time, and we listen to calm music, and we play the music really loud, and sometimes Mason and I, or Duke will have a dance party while we're driving, or we're doing karaoke. Like it's just fun time in the car. Yeah, what about you?

 

Coach Kim  17:08

Uh, what didn't I crush last year? You know what I think? Like, generally, I've, I've done really, really well. What? What I'm not crushing? Geez. Like, I still sort of feel like my body is in flux, of course, and so my weight is up and down. I'm not sleeping great like and so what I didn't crush is not I'm learning how to be a little bit more compassionate with myself during this, like I said the other day. And I don't know if this relates or not, but do you know, like, 10 years ago, when I started, eight years ago, when I started actually coaching, or when, you know, in the gym regularly, like, I could, quote, unquote, get away with so much shit. You know what I mean? Like, I just had your metabolism burned so hot, and your body's in such a great physical state that I didn't care what I drank and not that I was overdoing it, but I could just the boundaries were just so much farther out there.

 

Coach Jo  18:08

Yeah, yeah.

 

Coach Kim  18:08

Where this right now, at this point in my life, the boundaries are in a little closer. You know what I mean? Like, I can't get away with the same things. Like my weight will go up and down, four pounds every day, easy, like, high, low, high, mid, down, low, high, mid.

 

Coach Jo  18:24

But you fluctuate five pounds a day in water weight anyways.

 

Coach Kim  18:26

Yes, yeah, I know. But so what I didn't crush is still, I guess maybe that the same kinds of thoughts that I know lots of women deal with, which is, I should only ever be 164 pounds Period. End of story. What the fuck is wrong with me? I'm, all of a sudden, I'm 170 and then I'm, you know what I mean, like, yeah. And so that whole that, what we call food, noise and diet bullshit.

 

Coach Jo  18:51

Rabbit or the rabbit hole that just goes down in your thinking.

 

Coach Kim  18:53

Like, and we are you like, I if you don't deal with this ever, God bless your heart. I freaking love it, like, I wish I was like that, but, but I'm not. My brain is really busy. I judge myself pretty harshly. I can be my own worst critic. It's getting better, but that's something I didn't crush. Like I'm trying to get there and and now it's like, even, you know, my skin, and, like, I've talked about this before, too, where I'm aging and I'm changing, and I see it and I feel it and and it's just the next level of life. And...

 

Coach Jo  19:30

You're still a fox.

 

Coach Jo  19:31

Yeah, oh fuck.

 

Coach Jo  19:33

You're still a foxy bitch.

 

Coach Kim  19:36

Oh, there's not much that feels foxy right now, but I love that you are so kind.

 

Coach Jo  19:43

So what's one specific goal then that you're setting for 2025 that excites you? Like, as we move ahead here end of the month, yeah, what's exciting you about the next year?

 

Coach Kim  19:54

Well, I love just the opportunity to stay focused. Like, I honestly. You know, I don't have a dead, die, hard goal set right now. As far as, like, I'm gonna do this thing or I'm gonna take this certification, but I also, you know, this is the week where I will nail some of that down. What I really like to do is, I just want to be clear, the goal is almost like, Who do I want to be three months from now? Right? Because if I'm not thinking about that, where I'm going, if I just get hung up in today and kind of the rat race or the the wheel of today, then I don't make as much progress as when I'm, like, actively thinking about, okay, so if what I'm doing right now is building that person, then what do I want? What do I want for me? How do I want to feel? Where do I want to go? And then you set the goal. I set the goal. And then basically, I'm just striving for that. So it probably will include some kind of education. It probably it will need to require a recertification, or a new certification towards the end of the year, you and I have talked about some of those things. I don't think we're ready to kind of set any definitive responses. But yeah, education, training, you know, so being patient with my body during this, you know, time in my life, and, yeah, continuing on.

 

Coach Jo  21:18

You know you're right, like when you brought up staying definitive in that day, like you're only within 24 hours, you don't have a chance to let your head clear and think ahead. I think that's what a lot of people do. And you talk about the rat race, but really it's just waking up and it's like you're in Groundhog Day autopilot. You just, you just get the day over. If I can just get a to z, then I can have that little break at the end of the day, and then ah, and then we got to start this day thing, this whole thing all over again. And if you're always stuck in autopilot, and always stuck in that day to day, like 24 hours, which is interesting, because this is going to be one of my answers, I think coming up to some of these questions ahead. But if you actively have to think about a goal in your future, you have to put yourself aside some time. You have to remove yourself from that autopilot, create a space, create time blocking of that thought pattern so you can actually put some energy into what you want to think about. If you're you can't just be like, well, it's like, Oh, I'm just gonna give you the answer right now from that question. Like, a lot if people can't just come up with it, because you have to sit there and you gotta think about it. So, like, even for me, like you said, What's one specific goal that you're setting this week sometime? Just like you, I'm gonna set that aside. Just like you said, I'm going to find maybe a certification. We have to choose if we're going to recert something or I know we have our nutrition recert coming up, like we have a bunch of stuff that have to be recertified. But other than that, what would be something new that we want to get into? We have ideas, but we don't have a definitive date. We don't know the actual date when we can accomplish this. And for me, like, at this very, very moment, I'm just enjoying just not having to think about that at the same time.

 

Coach Kim  22:46

But that is this time of year. You know what I mean. Like, it's kind of like, just, let me fucking catch my breath. Hey.

 

Coach Jo  22:51

I know. Just let me catch my breath and think about it.

 

Coach Kim  22:53

So here's the thing. With the goal is that when I finally decide what I'm going to do, and some of these will be training related, because that's just important to me, and it's, it's part of how I stay, you know, connected to how I want to feel physically, and so there will be a training goal, and I usually I try to block it out eight to 12 weeks, like I would say, you know, I have a spreadsheet of two to three month tracking of all my workouts, what I'm doing, and I kind of work in those blocks, and those tend to be anything longer than that, and I lose sight of it, right? That's a nice window of time. And like, you were talking about setting the goal and then chunking it down into smaller, actionable kinds of things, and what the bare minimum needs to look like in order to accomplish it like that's the part that really, once I get super solid, there'll probably be, you know, a health goal. There'll probably be an education goal, there'll probably be a financial goal, you know, like, I'm a goal getter, like, I love it, I love the process, and I love how it feels. I don't want to live the same rat race day after day. Like, I love my life, and I also want to grow. 

Coach Jo 23:55

And that's how you get out of the rat race. You have to set goals. 100%. 

 

Coach Kim  24:02

So, what are your top strategies for staying consistent during tough weeks and during tough spells in your life? 

 

Coach Jo  24:12

Well, I know I just said that this will come up later, but this is, truthfully my answer is that when I get through tough moments or I look ahead and I'm like, holy shit, this week is gonna be absolutely crazy, and the weekend I'm gonna get no rest. I have to shut out the next days after that and only focus on the 24 hours ahead of me. In order to make myself feel, just slow, really, truly the world down, to slow down the spinning of this earth, I have to think about, what am I doing the next 24 hours, and how can I make that successful? The only days I get that chance to think further ahead is if I'm on Sunday and I'm doing meal prep, or Saturday I'm getting groceries for the week. But really in the week, I don't have time to set aside space for me to think about intentionally, how I'm going to, you know, stay consistent, or when it's really super tough. So if. 24 hours I look ahead. When can I fit in my stuff? When can I, you know, get my workout in? When can I make sure I drink my water? Like you said, our habits for the last decade for Kim and I have been pretty ingrained. I always show up with my two liters of water like my container is always with me no matter where I go. I'm trying to move my body. If I'm coaching, I'm coaching, if it's a cardio workout, great. I get a workout in too. But I also have food prep, right? I gotta, no matter what it is, Kim was laughing, oh, don't judge me on my quickly made things she had, like, What the fuck did you have? Like tuna and and yogurt and? 

Coach Kim  25:28

Lime yogurt. 

Coach Jo 25:29

Lime yogurt. Because that's, that's what you got doing this morning. I was like…

Coach Kim  25:33

It’s protein.

Coach Jo 25:34

I know. And I'm like, What am I gonna do this morning? Because I didn't have time to meal prep yesterday, and I immediately, quickly grabbed cottage cheese and a couple blueberries and stuck them on to stuck them on top. Perfect. That's better than coming being like, Oh, I don't have anything. At least I could get creative. So that's part of like, finding a solution in the moment I can and making it your…

 

Coach Kim  25:53

And not overthinking it, judging yourself, because it's not perfect. It's B minus work. Yeah? Is a can of tuna, drain tuna with no mayo, no pickles, no onions, no celery. Is it ideal?

Coach Jo 26:01

No seasonings.

Coach Kim  26:02

Is it fun? No. But I also had sugar cookies on the weekend with my kids, grandkids. There's the fun now I can use the tools, right? The tools are I just need to do whatever it takes to get me through the next whatever, right? And so, yeah.

 

Coach Jo  26:18

Yeah, we're just one decision, like one decision away from moving towards the next version of yourself. So me standing in front of my fridge this morning being like, Oh, what the heck am I going to take for breakfast? My lunch was there, but I'm on the go. I got to eat that decision was no, Joely, there it is. You looked at it, grab it, make it and then let's go. Yeah, if you can just think about every decision you're always going to choose, am I going to stay stagnant? Am I going to stay the same, or am I going to keep evolving to that next version of the human I want to be?

 

Coach Kim  26:45

Well, and, so you and I do things again, surprisingly, very, very similar, like you're talking about living in 24 hour kind of the you plan the week ahead, and then you're only in that 24 hours. And that's where time blocking has made me a cup, like a complete machine, and that's because I put everything in over the course of the week where I'm going to be appointments, coaching, blocks, meetings with clients, things that I have to do with my family, my kids, my whatever. I even include drive time if I have to drive to Red Deer, I'm scheduling that so that I'm not booking things too close on either end of that and, you know. And then the goal is, is that for those 24 hours, I'm just fucking showing up, like I'm just showing up and doing the next thing on the task list, right? And so when I look back at my week, I'm always stunned at the amount of stuff that I can accomplish. Yeah, totally. But if you're winging it, if you're just on that autopilot, then what happens is, is, for a lot of people, I think, is they do come to that point where it's like breakfast, oh shit. I didn't prep, I didn't pack, I didn't plan, and I don't have the time or energy right now to make it perfect, and so fuck it, I'll just hit the drive through, or I'll avoid eating altogether, or I, you know what I mean, like, whereas what you're saying is you're just doing the best you can right? Along the way.

 

Coach Jo  28:01

One decision at a time. So how do you deal with motivation dips or mental blocks?

 

Coach Kim  28:08

Well, I mean habits again, like motivation dips. I recognize that that that will pass like my I love my habits. I love my the way that I show up in my life and the and the way that I choose to live my life. And so if I'm not feeling particularly motivated, a, I'm going to trust that my body, for whatever reason, is not motivated, and that I can honor that today. Or B, I'm going to recognize that my brain can say whatever it wants, and I'm just going to go ahead and do all the things that I know will make me feel better, and that will pass. You know, quite often when I'm feeling unmotivated, even the act of following through despite how I feel, re recalibrates my it's hormones, it's chemistry, it's, you know, it's endorphins, it's all those things. And by the time I'm done what I have been kind of procrastinating doing, I feel so much better already. And as far as mental blocks, um, you know, like, again, self awareness is huge. I've done so many things to take care of my mental health, and then this year again, I've the gift to myself is going to be some more therapy. And the therapy, it makes it sound like I've got these big, huge issues going on, you know, but I think that is the sneaky thing about therapy, is that you know, you can say, Oh no, no, I'm good. I'm totally fucking good. Look at me. Slay it, and then go to therapy and realize very quickly that, yeah, you can get some benefit out of it, even though you didn't think you needed to do the work. Right? Exactly. So this is a just another gift at this stage of my life, when I'm processing all these things. I'm an empty nester. I'm aging. My body is changing. I'm, you know, and I've got still probably 40 years left of life, if I'm lucky. And so how the fuck do I want to do it? Because some of what I've done, I could probably do it a little different and get some different results and feel a lot better. Better. And so that's, yeah, mental blocks. Hey, I'm gonna go therapy.

 

Coach Jo  30:03

I love that. I love that a lot, because you're so right. How many people don't realize they're dealing with shit, or they've been stuffing it down until they go to therapy and actually comes out of their body, you know? Yeah, they vocalize it. 

Coach Kim 30:10

Totally. What about you? 

Coach Jo  30:11

So motivation dips. What would I say? How do I get over those? How do I deal with them? Well, I definitely allow myself to cry if I need to. I And that's hard. It's been hard because I would say I'm not really a crier, and I never really have been, but I've been allowing myself.

 

Coach Kim  30:32

I was waiting, to hear, what is the magic? Because I, because I'm like, you, I'm not really a crier either. I'm like, I do cry, and I can cry over stupid things. And my family would say I'm a total crier because I'm like, a melancholy crier, like I…

 

Coach Jo  30:43

But I don't cry at the times I think I should be crying.

 

Coach Kim  30:46

That’s right, I’m like, suck it up.

 

Coach Jo  30:49

I know. So I definitely cry. But I also think, like movement in any capacity, doesn't matter what it is, workout, walk, dance party with the boys. Like, if I move my body. That definitely helps break my mental state, and it also helps create that action I need. If I get a little movement, I help purge my brain of all the negativity. Also. I also have to do the reflection when I feel low and I'm and even mental blocks, everything just feels like crap. I look around at what I've what have I been feeding myself? What have I been consuming on my phone. What have I been telling myself in my head, if I am like, consuming crap with my phone, crap with my food, crap water, because I'm not drinking enough, crap movement, if I just have all this crap, well, guess fucking what, I'm gonna feel like crap. So if I can start looking at what I'm adding in there, okay, so if I can change the little pieces of my puzzle in order to not feel like crap anymore, then that definitely makes my motivation to come back and wave in right and with mental blocks, I would say, for me, this is gonna sound stupid and probably very simple, but if I don't get enough sleep, I'm not smart. If I don't drink enough water, I can't fucking think about anything. But if I get lots of sleep and I make sure I stay hydrated, my brain is like a monster A1 Apple chip, like I can compute and process super fast you can, but I have to make sure I'm doing the basics. And that's just it. Is it crap or is it good? Anyways, so what's one thing women should focus on this new year? You know, Kim, what would you think they make them feel strong, centered, maybe a little secy. 

 

Coach Kim  32:23

Maybe a little sexy. So it's funny, because Jo and I, when we were talking about this question, before we got on to record the podcast, she was like, I give zero fucks about being sexy. It's just not on my list. I'm not even gonna say that. That's dumb. Why would anybody want to feel sexy? And I'm gonna say I like feeling sexy, and I don't necessarily mean out to the world, but I like feeling sexy in my skin. I like feeling sexy in my life, in in my relationship, and so that is important to me. And the older I get, I'm running out of time. The… and maybe that's, maybe that's…

Coach Kim  32:59

To be a sex pot? 

Coach Kim  33:00

Yeah, like, I like, I feel like, I think I've said this before. I Sometimes regret, if I have any regrets. Some of them are deeper and harder. Couple of them are deeper and harder. I don't have many but, but one of them is, is that I didn't start this process earlier, you know, like I started my own health and fitness journey at 42 and it's been great. But imagine what I could have done if I had always valued it, or if I had started at 32 or if I had been an athlete since 22 and so starting at 42 and don't get me wrong, you shake your head, because I know you want to tell me, Oh, come on, like, look at what you've done and look at…

 

Coach Jo  33:43

You're exactly where you are meant to be on time right now. 

 

Coach Kim  33:46

Yes, totally. And I so have loved the way that I feel in my body, being strong and mobile and feeling competent in the gym and but, you know, sliding into whatever I want. As far as clothes, my body has been so, such a pleasure to be in for the last decade, that now that I'm having a few challenges physically, I'm like, Damn like, you know, like, and same with my same with my skin, like, I feel so good. And then somebody, you know, some not that it's just being alive and being a sexual human being, you know what I mean? And so then I'm like, I feel so good in my skin, and yet everybody around you goes, Oh yeah, she's not bad for an old broad..

 

Coach Jo  34:31

Oh, fuck. My mom is always like, God, if I wish I looked like Kim when I was 54 my mom's like, God damn Kim is like, she's such a pretty good looking lady.

 

Coach Kim  34:42

Well, but so anyways, that's, that's really I share that, not because I'm looking for reassurance, but because these are the things that, honestly, that that I have got to, that I want to work on and and, you know, somebody out there would be like, Oh, well, let's analyze that, you know, because you probably, that's why you need to do therapy.

 

Coach Jo  35:06

Well, what's one thing you tell women, then, if they want to feel strong?

 

Coach Kim  35:09

Well, strong, sexy, centered in the new year in 2025 it would be build fucking muscles. Yes, strong, yeah. Like get strong, I think. And I post about this a lot, but I will tell you, muscles look good under your skin. Muscles are the furnace that Stokes the fire that that burns hot in your body. 

Coach Jo 35:29

It's a tone look. 

Coach Kim  35:31

Oh, it's a tone look. It makes you round and supple and it makes you powerful. It makes you anti fragile. It makes you feel unstoppable. Muscle is what makes you feel young. So if I was going to tell anybody the one thing that they should be focused on, it would be like, get fucking lifting regularly, hard, you know. And I just heard this conversation with Dr Stacy Sims. She was on the Gabby Reese podcast, and she basically said, like, if you can train seven days a week same intensity every day, you ain't fucking doing it, right? You're not lifting heavy enough, like three times a week where you are, like, being strategic and lifting hardcore. And you know, that's, that's what you need, you know? And so that's muscle mass. Muscle mass. 

 

Coach Jo  36:21

That’s good answer. What's one thing I would say to make people feel, you know, strong, I'm going to take out sexy and I'm going to put in centered. I would say that probably the number one thing I would say to people is that it doesn't fucking matter what anyone else thinks, like the comparison against other people around us, what I should look like at this age, what I why I don't fit in that body type, and why don't I look like this person on Instagram? Like, what could you look like as your DNA and your bone structure and who you are, and how you can live in your divine right as a fucking amazing feminine female energy? Yeah, because everything else, it doesn't fucking matter. It does not matter all the noise you are consuming and putting in your head. It doesn't matter. But what matters is how you fucking feel in your body. And that's gonna make you feel strong in your brain, and it's gonna make you feel centered to your goals, because now you've just shut out the number one reason why people don't continue in many journeys, or in many fitness journeys. Mindset journeys is because they compare, or they think this person's moving faster than what they should be moving like. It's this whole noise about everybody else around them when it has to come back to you,

 

Coach Kim  37:32

Yeah, totally, damn. That was good, Jo. That's great. So we're…

 

Coach Jo  37:38

I want to say, so who do you want to be three months from now?

 

Coach Kim  37:40

Oh, okay, so yeah, like, this is back to kind of midway through this conversation where I was talking about that's, that's how I kind of chart my course forward three months from now. I, I don't want to be somebody who is still, like, nothing pisses me off worse than when I go back through my journals or, you know, review kind of the last year, or even two years or five years, and I can see common themes of things that I was struggling with then, that I'm still struggling with, or wasting time and energy, or, you know, like so three months from now, who do I want to be? I want to be, I still want to be at least as strong, you know, if not stronger, if if not more powerful, if not more mobile, I want to be somebody who does a better job at listening and being present with people. I want to be, you know, I want to be magnetic. I want to be, yeah, I want to be magnetic. I want to, I want to be my words, Jo and I had we did with our staff. A few weeks ago, we did an exercise where we asked our team to come up with three words that would guide the end of this year, so October, November, December, and the words they could pick were from positive word list, you know, something that would keep them focused, that they would base their decisions around. Those were the words I chose, magnetic, masterful and steadfast. And I talked about steadfast on a different and I really feel like those words are like anchors for me right now, like they're consistent. That's how maybe they'll be my words for this next year.

 

Coach Jo  39:20

Why not? 

 

Coach Kim  39:21

So, what about you? Well, a) who do you want to be three months from now? 

 

Coach Jo  39:27

In three months, it'll be March, and I don't want to be fucking sick. I want to be the person who had started planning in September for an entire season of school, a season of work and two busiest seasons for the fitness industry, and come out of that into spring, completely fine. That's what I'm taking care of my own health and my own energy that way. So that's what I want to be in three months. But my words that we did at our staff meeting, I want to be aligned to my goals. So I have to live in a way now, so that in March I'm not going to get sick, right? I have to live that way. In order to reach that goal, when I hit March, as well as connected, I want to be more connected to my kids. I want to be more connected to my husband and into the people around me, to our membership base, to family and friends. And I know I just said, like, I've been saying no and setting more boundaries, but it doesn't mean I still can't connect with people. And I feel like at the gym, we do a great job of connecting with everybody who comes in. And also I feel you and I are always connected like we know exactly what's going on in each other's lives, down to the fucking bone marrow. And lastly, my last word is heart-reaching so connected. But instead of just being connected on the surface level, I want to I want to have my hand in people's hearts, and I want to hold space for them, for whatever that looks like for them.

 

Coach Kim  40:42

And you do such a good job of that already. What I love about this conversation, again is that we are both the same and we're so different. And I really want to take this opportunity to point out that anything you want is valid just because you want it. And so for me, even though you know a listener might not get my desire to want to feel sexy at 54 when many other people would be like, yeah, just fucking coast, this is the time when you're going to be soft and you're going to not have any energy, and you're going to not want to work out, and you're supposed to be sore and you're supposed to get tired, and you're supposed man, I don't want it, thanks. So the reminder is, is that whatever you want is valid just because it's calling to you, just because you want it. And I totally believe that, I totally believe that you can have what you want if you get clear about what you want and what you're prepared to do to get it and what you're not prepared to do to get it, because sometimes that's a shit that doesn't align right, and then you set a fucking plan to go get it. Yeah, you know. And I think if there's anything that pushes you into 2025 let it be that what you want is valid, and you can get it if you're willing to set the plan and follow the plan and do the work and do a course correct on the way, and make it like this eternal, like, I just keep, like, re navigating and going in the direction I want to go and and whether it's heart-reaching and connected and aligned, or magnetic, masterful, steadfast, or whatever that is.

 

Coach Jo  42:37

Yeah, something completely different. I think this is, like we said, is the perfect time of year for you to sit down, get some space, take and put yourself in an environment where you can be clear headed, right away from the noise, away from a nagging cat, I don't know, just put yourself in a place where you can think clear headed on these visions, these goals, of what you want to have for yourself moving forward, because if you don't create the space, you won't have the brain capacity to think that far ahead. And it's good to have goals, and it's important to have goals. 

 

Coach Kim  43:07

Well, and I think also, you know, I know this is getting a bit long, so I'm going to try and wrap up my thoughts. But as a female who has raised four kids and now has grandkids, and my life has always included someone else, it's very easy for me to not be able to think about what I want, because I've always been considering other people. Well, what does my husband want? What do my kids want? What makes me a good mom, what makes me a good wife, what my instead of just like this is my one life. This is the one life I get this time around. What do I want for me? And the biggest challenge, I think, is shutting off what other people are thinking or might say or might offer up, or if they will judge the way that I want to do it, you know what it or the way you want to do it. And I think part of this getting clear, this time of year, getting clear, getting quiet, shutting out everything else around you is so that you can hear your own heart.

 

Coach Jo  44:06

Mm, hmm. It is well, guys, thanks so much for listening. Here's to another year of you know, gains laughs and smashing that bullshit diet mentality that keeps us all frustrated, stuck and repeating patterns of behavior that sabotage our body and our health goals. So 2025, is gonna be amazing. Let's go.

 

Coach Kim  44:25

Let's fucking go.

 

Coach Jo  44:29

You probably got a sense of who we are by now and what our personal approach is to developing a lifestyle that creates really great health and strength. Using a relational common sense coaching approach that is backed by knowledge and personal experience

 

Coach Kim  44:44

There are a couple of ways that you can work with Jo or I, one on one, remote or you can actually train here at Iron Lab. 

 

Coach Jo  44:52

The first is the Metabolic Blueprint, personalized coaching program, which is customized for your life and your body.

 

Coach Kim  45:00

We work together very closely either in person or remotely to help you conquer old diet drama and to get lasting results. 

 

Coach Jo  45:09

 Ideally, we'd love to teach you how to never buy a quick-fix diet program or app again. 

Coach Kim  45:16

Next, there is the accelerator academy, which is up to 12 months of self-paced weekly bite-sized lessons and journaling exercises, that we’ve created to help you create the lifestyle habits that generate a true transformation

 

Coach Jo  45:30

Find out more on our website: ironlablacombe.com/metabolic-blueprint