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everyone and welcome back to Bikinis After
Babies.

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This is another very exciting episode,
even though we're excited every single

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episode, always.

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I am one of your hosts, Mandi Rashawn,
here with your other beautiful blonde

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host.

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Hey everybody, this is Jillian Hughes and
I think I should do the intro next time

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because you always introduce me as blonde
and beautiful.

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Hopefully everyone agrees, but you are my
beautiful co -host.

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just have the brunette hair and I feel
like my background is always white.

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And then you have the blonde hair and you
have more of like a beige background.

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And I was like, how neat does that
accidentally offset us, right?

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Well, you're just also like a girl's girl.

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Like ever since I've known you, you've
always like been that person that gives

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people compliments and boosts each other
up.

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And I just love it.

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I love that about you.

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Yay.

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Well, happy Monday.

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Tell me what your weekend has been like
because you are three weeks out now, under

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three weeks.

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I am just now three weeks out and I get to
the point where I'm just like ready, like

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let's go.

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I like check off different events like
between my prep that's going on.

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So like, oh, I had like this soccer
tournament I had to go to or I had this

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thing to do.

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And then once I get down to like nothing
is left except to go and compete, I'm

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like, oh my gosh, can we go?

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But no, my weekend was good.

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I actually had, we had a soccer game and
we had an MPC Midwest seminar here in

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Canada.

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Kansas City, which was, it was, it was
fantastic.

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I love the Midwest Seminars and they are.

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this year, which is so much fun and it's
so informational and helpful.

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And I love getting to meet people around
the Kansas City area, like we talked about

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on our other episodes, like just getting
out and getting in the environment to like

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ask questions, meet people and like kind
of just like get used to the environment.

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And it's just, it's so, so helpful.

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It goes through posing and rules and you
know, just getting to know your, yeah.

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went to the one was like three or four
weeks ago in St.

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Louis and it was just great.

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Like if you're a new competitor and you
can find a seminar in your area, it's so

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helpful because you just you learn so
much.

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And even if you've competed before,
there's always helpful tips like even for

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me, you know, just hearing the stories of
the pros that were there and some of the,

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you know, new judging criteria, because
it's kind of changing all the time.

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And the promoters are really good about
sharing that.

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But if you don't go, you kind of miss out.

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on all those little tidbits.

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So it's just really helpful and also like
to build a community and get to know other

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people and you know when you're backstage
if you you know run into somebody that you

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saw at the seminar then it kind of will
feel like you know you've got friends or

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whatever.

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So I think I think it's so great and
they're free like they're absolutely free

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so that's awesome.

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at some of the seminars, like you'll have
like maybe a raffle or something.

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So like reraffled off like toxic angel and
liquid sun rays things.

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So it was just, it was awesome.

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And like most of the athletes like myself
and like a few other of the pros, like

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someday I will be a pro, but the other
pros, we hang out after and just like

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answer questions and whether it has
anything to do with the show or posing or

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criteria, just any questions and getting
to know, like you said, like the

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community, it's just fun.

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I love them so much.

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that's awesome.

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It's exciting because the season has
started and you know, we had the Arnold,

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which was really, really exciting.

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And yeah, yep, yep.

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And then we're rolling right into Clash,
which is like Clash is like a really

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exciting pro competition as well as like a
lot of really top good top amateurs

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gunning for their pro cards and using that
as a warm up show.

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So I feel like it all really starts in
March, which is like really exciting.

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So.

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into April, it's like tis the season.

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I talked to a friend today at the gym who
was just asking me competition questions

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and there's a lot of people at the gym
getting ready.

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And I told her, I'm like, it's tis the
season.

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It's that, you know, people are about 10
weeks or less out from big shows.

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So it's exciting.

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But how was your weekend?

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What did you do?

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The kids, man, the kids.

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yeah.

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So but it was our last one for a little
while.

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So so that was really fun and they won.

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So that was really good, too.

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Just I think they needed that after Dallas
because Dallas was just a very top level.

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of competition and big and, you know, but
we compete with the best and it's good for

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them to not always win.

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So, so that was good.

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And then yesterday we went on a hike, me
and my husband, and I don't know, some

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Sundays we go to the gym and then some
Sundays I'm like, you know, I just feel

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like I want to get, you know, I don't want
to be in the gym, you know, and I had a

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rest day to use.

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So not that we rested because we ended up
lost on this hike and for.

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OK, I want to say it was probably my fault
because.

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because, well, this has happened before
that we've gotten lost.

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We got lost in Colorado on a Jeep
excursion one time and the sun was

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starting to come down and we were like
going to lose light and the GPS wasn't

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working.

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And it's pretty on brand for us to get
lost.

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But I feel like it's like part of the
adventure.

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Honestly, we're not trying to get lost,
but it happens.

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And then there was another time we went on
a hike and we didn't drop a pin on our

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map.

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And so we couldn't find our car.

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And so we like came out of the trail like.

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Oh, no, not this parking lot.

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But we had no idea.

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And it was like at the end of the
pandemic.

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So not the end of the pandemic, but the
end of like everything being shut down.

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So there was nobody around and it was
raining.

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We didn't have water, like nothing.

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That was a big mess up.

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But this one was just I had him like take
my camera and like just film some like

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little b -roll stuff for like Instagram or
whatever.

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And I think when we were doing it, we took
a wrong turn and we ended up like three

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miles.

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like in the opposite direction of the car.

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So anyways, it ended up being a really
good, really good hike.

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But you'd be surprised, like after
training legs.

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I think I had like four leg training
sessions last week, the last one being

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Saturday and then this big long hike.

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Like my legs are killing me today.

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So but but yeah, that was really fun.

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We did that.

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And then daylight savings.

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Right.

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We sprung forward.

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I don't think it matters if we gain or
lose an hour.

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It always messes with my sleep.

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So, you know.

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didn't mess with my sleep as bad.

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It was weird in the morning though,
because I had to drive.

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So we had a soccer game on Sunday, so I
did the seminar Saturday, and then I had a

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little girly charcuterie party Saturday
that I went to, which was super cute.

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Yeah, if you guys watched my story, I made
this adorable shark board.

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Fun fact about me, I love monsters,
Godzilla, sharks, dinosaurs, so I made a

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shark board.

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Hung out with some girlfriends, and then
Sunday we had a soccer tournament, so we

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had to drive to that.

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It was like an hour away, played for hour
and a half.

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and then drove back.

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But yeah, the morning was just weird,
because it felt like I slept in, it looked

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like I slept in, but I didn't sleep in.

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And Sunday's my, yeah, like Sunday's my
rest day.

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I do no cardio on Sunday, no weight
lifting, no nothing.

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I just completely rest and like relax on
Sunday.

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And so it was different.

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Like I was, yeah, it was just odd, but it
was a fun weekend.

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So yeah.

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Yay.

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So.

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Anywho, while I'm excited about today's
topic, we thought it might be fun to

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compile a list of unexpected things to
expect during your prep and how to

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navigate them because sometimes things
come up that are tricky.

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It makes it difficult to know what to do
if you're sort of out of your routine and

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then also just things that are kind of
going on with you as an athlete that you

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might not expect, either physically or
emotionally.

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So we thought it'd be fun to put that list
together and share some of that.

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and strategies to navigate those things
today.

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Yeah, it's always good going into a prep.

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You always prepare for absolutely
everything you possibly can.

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Even any type of, like you said, adventure
you kind of go on, you're always trying to

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prepare for everything.

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You always think ahead, but you're always
going to have the unexpected.

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And, you know, through our experiences,
stuff clients have gone through, stuff

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we've seen, you know, in the sport, these
are a few things that, you know, we've

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seen unexpected happen or experienced
ourselves that we thought would be really

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helpful to give you guys some tips.

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So one thing I see that we all

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all know about, but we do a really bad job
planning for, is when we get sick, as

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athletes, at any time in our prep, you're
gonna get sick.

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It happens.

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It is just life.

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It doesn't matter if you have the flu or
COVID.

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It doesn't matter if you have a cold.

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You're gonna get sick.

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Something is gonna happen, and how you
handle that is important.

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So this is also a good reason we recommend
to try to take maybe a longer prep to

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anticipate getting sick.

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sick because that's going to knock you
back a week or two, maybe even three, just

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depending how sick you are.

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When you're sick, you also want to make
sure you rest.

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Your body needs to use its cells to work
on your immune system and getting out

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whatever it is that's causing you to be
sick and to heal.

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This is going to require a lot of rest and
recovery and a lot of hydration.

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This is not a time for you to not eat on
your nutrition plan.

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It is a time for you to take a break from
working out to allow your body.

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to rest but do not skip on your nutrition
plan.

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Do not think because you are sick that oh
I need to eat this instead because while

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your body is also recovering it has gotten
used to your prep food.

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So keep feeding it your prep food.

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Maybe add some bone broth or hot tea or
some herbs.

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Something to make it very wholesome and
hearty but also help your immune system.

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Don't give it something it's not used to
because then it might have to you know

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fight off something else like if it's not
used to cheese or if it's not

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used to some type of drink or some type of
thing, it's going to cause more stress and

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be harder to recover.

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So always prepare mindfully that this
might happen and those are a few things to

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help you through that.

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It can happen.

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I mean, just I think it was like a week or
so ago, you had like a little touch of

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like a stomach bug or and and when we're
talking about that, where, you know, maybe

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you're going to the bathroom, you're
throwing up like that can throw off your

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electrolytes and your hydration.

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I think, you know, it's best just to, you
know, take a day of rest and just take it

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one day at a time.

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But I think people ask, you know, why does
this happen?

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Like.

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when you're in prep and you're pushing
your body and you know, you're working

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with fewer.

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extra calories.

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It's just natural for us to get run down
and you know, we're more susceptible to

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illness.

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So I have a couple strategies to sort of
prevent, although I will say there's not a

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lot you can do if you're going to get
sick, you're going to get sick.

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Like strep goes through your house.

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You know, the stomach bug goes through
your house.

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Like you can be the cleanest person on
earth and you can still get it.

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But these things happen, you know, again,
I think having enough time in your prep.

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But one thing I found super, super helpful
is apple cider vinegar.

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Yeah.

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just it just really helps.

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It's got natural antibacterial properties
and it's great for digestion and just all

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the things in general.

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It's good for detoxifying your liver.

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But I do two tablespoons of that with
water and lemon and I just I sweeten it

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with my BCAAs and it's delicious and I do
it every morning and I use that just as

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00:11:22,227 --> 00:11:26,147
like a please Lord Jesus don't let me get
sick during this prep because I I travel

230
00:11:26,147 --> 00:11:26,497
so much.

231
00:11:26,497 --> 00:11:30,737
I'm around so many kids and but I think
that helps me too because I am like

232
00:11:30,737 --> 00:11:33,157
probably used to being around a lot a lot
more.

233
00:11:33,157 --> 00:11:38,697
I guess diseases, diseases, other germs,
germs is a better way of saying it.

234
00:11:38,697 --> 00:11:39,537
We have five kids.

235
00:11:39,537 --> 00:11:40,327
I have five kids.

236
00:11:40,327 --> 00:11:42,777
They're dirty and they're not dirty.

237
00:11:42,777 --> 00:11:46,197
That's not but you know, kids.

238
00:11:46,197 --> 00:11:47,497
Yeah, they're just they are.

239
00:11:47,497 --> 00:11:51,037
I mean, they sneeze and if I'm not in the
room, nobody's covering their mouth.

240
00:11:51,037 --> 00:11:52,067
I'm just letting you know.

241
00:11:52,067 --> 00:11:56,267
So I'm like, oh my gosh, like whether
anyone's around or not, cover your mouth.

242
00:11:56,267 --> 00:11:57,477
But that's just life.

243
00:11:57,477 --> 00:11:59,997
So anyways, maybe my immunity is better.

244
00:12:01,057 --> 00:12:01,401
Yeah.

245
00:12:01,401 --> 00:12:04,051
The kids are coming home from school,
we're at a cheer tournament, a soccer

246
00:12:04,051 --> 00:12:07,191
tournament, baseball, football, tumbling,
gymnastics.

247
00:12:07,191 --> 00:12:10,871
Like you're always around other parents,
other people, other kids, germs, daycare,

248
00:12:10,871 --> 00:12:11,571
preschool.

249
00:12:11,571 --> 00:12:14,541
Like that's just part of being a parent.

250
00:12:14,541 --> 00:12:17,071
It really is.

251
00:12:17,411 --> 00:12:18,209
Mm -hmm.

252
00:12:18,209 --> 00:12:18,899
just listen to your body.

253
00:12:18,899 --> 00:12:21,399
And if you have a good coach, like they'll
have a strategy for you as well.

254
00:12:21,399 --> 00:12:26,789
But, you know, having a strong mindset and
just, you know, if you've got to suck it

255
00:12:26,789 --> 00:12:29,729
up and push it a little bit and because
you've been in bed for a week, you know,

256
00:12:29,729 --> 00:12:32,719
you you'll you'll find that those
workouts.

257
00:12:33,059 --> 00:12:33,597
Yeah.

258
00:12:33,597 --> 00:12:34,277
like stretching.

259
00:12:34,277 --> 00:12:35,547
Like I still stretch.

260
00:12:35,547 --> 00:12:38,167
Like Jillian said, I was sick.

261
00:12:38,167 --> 00:12:39,627
I lasted a day.

262
00:12:39,627 --> 00:12:41,167
I was only sick.

263
00:12:41,267 --> 00:12:43,267
Yeah, I made sure of that.

264
00:12:43,267 --> 00:12:46,107
But I didn't know like what was going on.

265
00:12:46,107 --> 00:12:47,227
I just had a stomach bug.

266
00:12:47,227 --> 00:12:48,507
It lasted 24 hours.

267
00:12:48,507 --> 00:12:50,327
I stayed in bed, rest recovered.

268
00:12:50,327 --> 00:12:53,357
I went to the gym in the morning, but I
didn't know.

269
00:12:53,357 --> 00:12:54,917
I didn't feel good until like midway
through.

270
00:12:54,917 --> 00:12:55,937
And I was like, oh, I gotta leave.

271
00:12:55,937 --> 00:12:57,987
Like this isn't gonna go well.

272
00:12:57,987 --> 00:13:00,661
But I just ended up having to be in bed
and I ate.

273
00:13:00,661 --> 00:13:04,281
all my food and I see for me it's bone
broth.

274
00:13:04,281 --> 00:13:10,221
 I do, I live off green onions and
bone broth and I just soak, I love green

275
00:13:10,221 --> 00:13:10,761
onions.

276
00:13:10,761 --> 00:13:12,481
I don't know, I just like the taste of
them.

277
00:13:12,481 --> 00:13:14,241
Like they're soaked in the bone broth.

278
00:13:14,241 --> 00:13:18,361
But I have that with my chicken and then
whatever vegetable I was gonna have.

279
00:13:18,361 --> 00:13:22,661
Like so this would be, I ate like multiple
meals of chicken, carrots and a cup of

280
00:13:22,661 --> 00:13:25,001
bone broth with like onions and some
seasoning.

281
00:13:25,001 --> 00:13:27,241
So it's like chicken noodles too.

282
00:13:27,241 --> 00:13:30,841
But yeah, so that's one unexpected thing.

283
00:13:31,011 --> 00:13:32,571
Yeah, cool.

284
00:13:32,911 --> 00:13:34,711
Okay, do you want me to do the next one?

285
00:13:35,271 --> 00:13:37,711
Okay, the next one is a big, it's a big
one.

286
00:13:37,711 --> 00:13:39,671
And yeah, it's a big one.

287
00:13:39,671 --> 00:13:43,391
And I would, I think it's probably maybe
it's expected, but maybe it's not

288
00:13:43,391 --> 00:13:46,991
expected, which is brain fog and
forgetfulness.

289
00:13:47,107 --> 00:13:51,937
It's just normal at any point in your prep
to just get a little absent minded or

290
00:13:51,937 --> 00:13:56,487
forgetful like pulling away from the gym
and you've you know, like left your gym

291
00:13:56,487 --> 00:14:01,017
bag on the hood of your car or you know,
you pull away from the gas tank and you've

292
00:14:01,017 --> 00:14:06,177
left the the pump in your car just like
little things like that or I'll get all

293
00:14:06,177 --> 00:14:06,637
the way to the gym.

294
00:14:06,637 --> 00:14:08,667
I forgot my headphones like little things
like that.

295
00:14:08,667 --> 00:14:11,877
So that's very much a part of it.

296
00:14:11,877 --> 00:14:15,047
And I think it's just in general, like we
talked about before, like you're towards

297
00:14:15,047 --> 00:14:17,061
the end, you're pushing really hard and
you know, you're

298
00:14:17,061 --> 00:14:19,341
You might not just be as sharp as always.

299
00:14:19,341 --> 00:14:21,861
And that's a very like normal thing to
experience.

300
00:14:21,861 --> 00:14:23,681
For some people, it's worse than others.

301
00:14:23,681 --> 00:14:25,831
We just call it prep brain, you know?

302
00:14:25,831 --> 00:14:28,091
and I feel like it's a combination of
things.

303
00:14:28,091 --> 00:14:30,051
It's you know getting lower in calories.

304
00:14:30,051 --> 00:14:31,411
You're probably doing more cardio.

305
00:14:31,411 --> 00:14:33,571
You're also getting excited your nerves.

306
00:14:33,571 --> 00:14:35,371
You're thinking about your posing all the
time.

307
00:14:35,371 --> 00:14:36,451
You're thinking about your food.

308
00:14:36,451 --> 00:14:40,521
You're thinking about what your lifts like
your brain is just so consumed like you

309
00:14:40,521 --> 00:14:41,341
said as you get closer.

310
00:14:41,341 --> 00:14:43,541
It's just it's these little things that
happen.

311
00:14:43,541 --> 00:14:47,901
I like I did it this morning when I was
making breakfast like I I always make

312
00:14:47,901 --> 00:14:50,741
everybody's breakfast like at the same
time when I get everything out.

313
00:14:50,741 --> 00:14:54,381
I mean everything like my kitchen island
is full of stuff and I just stood there

314
00:14:54,381 --> 00:14:55,445
earlier this morning and I was like,

315
00:14:55,445 --> 00:14:57,705
I don't even know what I'm doing.

316
00:14:57,705 --> 00:14:59,365
Like I literally had no idea what I was
doing.

317
00:14:59,365 --> 00:15:02,105
I was like, what am I grabbing right now?

318
00:15:02,105 --> 00:15:05,505
And I had all this stuff in front of me
and I was like, a bowl.

319
00:15:05,505 --> 00:15:08,625
Like it took me a minute.

320
00:15:08,625 --> 00:15:11,665
But I mean little things like that happen.

321
00:15:11,665 --> 00:15:14,647
Like it's just, it is like prep brain,
brain fog.

322
00:15:14,647 --> 00:15:18,067
used the flashlight on your phone to find
your phone?

323
00:15:18,867 --> 00:15:20,227
No.

324
00:15:20,407 --> 00:15:22,399
That's a good one though.

325
00:15:22,399 --> 00:15:23,279
was on a plane.

326
00:15:23,279 --> 00:15:27,229
I think I was like I don't know where
somewhere on the way somewhere and

327
00:15:27,229 --> 00:15:31,179
probably going to a show and I was like I
you know dropped something.

328
00:15:31,179 --> 00:15:32,019
I didn't know what it was.

329
00:15:32,019 --> 00:15:33,209
I thought it was maybe like my headphones.

330
00:15:33,209 --> 00:15:37,839
I'm like oh it's probably my phone and I'm
like looking I'm like oh my god.

331
00:15:38,047 --> 00:15:42,067
Mine are always so like little, like
they're silly little things like going in

332
00:15:42,067 --> 00:15:44,047
the pantry completely forgetting why I'm
there.

333
00:15:44,047 --> 00:15:49,807
 Like it's just, it's mine are so
minor, but they're more often, but they're

334
00:15:49,807 --> 00:15:51,307
just smaller like that.

335
00:15:51,307 --> 00:15:52,727
do you ever like time travel?

336
00:15:52,727 --> 00:15:54,687
Like you get somewhere and you're like,
how did I get here?

337
00:15:54,687 --> 00:15:56,287
Like you don't know how you drove there.

338
00:15:56,287 --> 00:15:57,787
I've done that before.

339
00:15:57,787 --> 00:15:58,087
Yeah.

340
00:15:58,087 --> 00:15:58,847
It's like, wow.

341
00:15:58,847 --> 00:16:02,987
I was so deep in thought that I ended up
like all the way, like 20 minutes away

342
00:16:02,987 --> 00:16:04,219
from home and I don't.

343
00:16:04,659 --> 00:16:08,229
So that and then actually there is
something, and I don't know if this is

344
00:16:08,229 --> 00:16:10,519
common or not, I forgot to tell you about
this.

345
00:16:11,339 --> 00:16:16,319
I've been taking like little naps, like
power naps, you know?

346
00:16:16,419 --> 00:16:19,199
I love my little power, I love my naps.

347
00:16:19,639 --> 00:16:24,719
But recently I've been taking them and I
wake up and when I tell you I have no idea

348
00:16:24,719 --> 00:16:28,659
where I am at is like, I don't even know.

349
00:16:28,659 --> 00:16:31,399
Like I wake up and I'm like.

350
00:16:31,539 --> 00:16:32,659
What day is it?

351
00:16:32,659 --> 00:16:33,819
Is it morning?

352
00:16:33,819 --> 00:16:38,179
Like I did a couple of days ago, I woke up
and it was like a Wednesday.

353
00:16:38,179 --> 00:16:40,119
It was whatever day, it was a weekday.

354
00:16:40,119 --> 00:16:43,679
And I like, I thought it was Saturday.

355
00:16:43,679 --> 00:16:47,929
I didn't like, Carson had asked me a
question and he, and then I answered him

356
00:16:47,929 --> 00:16:52,279
something like a weekend answer, like, oh,
you know, you're supposed to do this,

357
00:16:52,279 --> 00:16:52,409
this.

358
00:16:52,409 --> 00:16:55,699
And he's like, what are you talking about?

359
00:16:55,699 --> 00:16:58,519
And he comes up to like see me and I'm
like.

360
00:16:58,771 --> 00:17:00,631
He's like, it's Wednesday.

361
00:17:00,631 --> 00:17:04,311
And I'm like, oh my God, I thought it was
like Saturday at night.

362
00:17:04,311 --> 00:17:06,371
And it was like a weekday in the middle of
the day.

363
00:17:06,371 --> 00:17:08,281
It was, so that happened.

364
00:17:08,281 --> 00:17:12,291
That's been happening to me every time I
wake up from a nap.

365
00:17:13,111 --> 00:17:14,691
Oh, I love them.

366
00:17:15,471 --> 00:17:17,027
I usually am not.

367
00:17:17,027 --> 00:17:19,467
I did, I'd be like, what happened?

368
00:17:19,467 --> 00:17:19,825
You know?

369
00:17:19,825 --> 00:17:24,335
never been a napper, really, but I think
as I've gotten closer, just the way my

370
00:17:24,335 --> 00:17:28,845
schedule works, I do so much so early that
now by like two or three I'm like, oh,

371
00:17:28,845 --> 00:17:31,735
well, I have to wait for things.

372
00:17:31,735 --> 00:17:33,185
And I'm like, I'll just go lay down.

373
00:17:33,185 --> 00:17:35,515
And I only lay down for like an hour or
two.

374
00:17:35,515 --> 00:17:38,405
And then I wake up, I'm kind of groggy
like I just explained.

375
00:17:38,405 --> 00:17:42,275
And then after that though, I'm like, I
feel really good.

376
00:17:42,275 --> 00:17:43,795
And I sleep fine at night.

377
00:17:43,795 --> 00:17:45,855
And then I'm able to sleep at night.

378
00:17:45,875 --> 00:17:47,783
So I'm like, that's been...

379
00:17:47,783 --> 00:17:52,073
really early in the morning, like I used
to train at like four in the morning.

380
00:17:52,073 --> 00:17:55,903
I haven't so much this season yet, but as
I get closer, I know it's going to it'll

381
00:17:55,903 --> 00:17:57,023
come eventually.

382
00:17:57,023 --> 00:18:01,783
But, you know, you get to like nine o
'clock and it's friggin lunchtime because

383
00:18:01,783 --> 00:18:03,603
you've been up since like three thirty.

384
00:18:03,603 --> 00:18:06,353
So I think that's probably, you know, it's
probably a good thing.

385
00:18:06,353 --> 00:18:08,803
I think if it makes you more productive,
totally.

386
00:18:08,803 --> 00:18:09,723
go for it, you know?

387
00:18:09,723 --> 00:18:13,973
I think that's a, I wish I could, I'm
just, once I'm up, I'm like up, but then I

388
00:18:13,973 --> 00:18:18,727
will like crash, you know, like at an
early time.

389
00:18:18,727 --> 00:18:19,227
weird.

390
00:18:19,227 --> 00:18:21,687
It's not like an energy crash.

391
00:18:21,687 --> 00:18:26,967
So I don't ever tell, like, it's not like
I'm so tired and I can't function.

392
00:18:26,967 --> 00:18:29,807
It's more or less like, oh, I'm waiting
for things.

393
00:18:29,807 --> 00:18:31,497
It's just the way my day has progressed.

394
00:18:31,497 --> 00:18:35,427
And I'm like, oh, I'll just go eat my next
meal and chill for a minute.

395
00:18:35,427 --> 00:18:38,467
And then I think what happened is one time
I fell asleep and I was like, oh, this

396
00:18:38,467 --> 00:18:39,347
worked out pretty well.

397
00:18:39,347 --> 00:18:42,947
And so I've just kind of repeated it
because it works well.

398
00:18:43,227 --> 00:18:44,221
Yeah.

399
00:18:45,427 --> 00:18:46,587
Tips for success.

400
00:18:46,587 --> 00:18:47,787
I love it.

401
00:18:47,787 --> 00:18:48,399
Cool.

402
00:18:48,399 --> 00:18:49,059
Yeah.

403
00:18:49,059 --> 00:18:50,179
So.

404
00:18:50,457 --> 00:18:56,767
Another unexpected thing that kind of I've
seen pop up just in different variations

405
00:18:56,767 --> 00:19:02,927
is I want to say vacations and I say
vacations not in the sense of like you're

406
00:19:02,927 --> 00:19:07,337
planning a big like five or seven day
Vacation and you know, it's coming six

407
00:19:07,337 --> 00:19:08,227
months ahead.

408
00:19:08,227 --> 00:19:13,927
There's many times and many clients I've
had where all of a sudden a family member

409
00:19:13,927 --> 00:19:20,341
or or somebody a friend they plan like a
weekend pop -up or like a weekend getaway

410
00:19:20,341 --> 00:19:25,991
or like a lake trip, like something very
unexpected, relatively minor, and it comes

411
00:19:25,991 --> 00:19:28,211
up and you wanna go, but you're in a prep.

412
00:19:28,211 --> 00:19:30,361
Like how do you face that?

413
00:19:30,361 --> 00:19:35,781
So a couple of things you can do, and I
can speak heavily on this because I have

414
00:19:35,781 --> 00:19:37,721
done all of that.

415
00:19:38,483 --> 00:19:40,223
And I know you have to, Jillian.

416
00:19:40,223 --> 00:19:45,223
But I will, if I want to go, if I want to
participate, I will absolutely go.

417
00:19:45,223 --> 00:19:48,663
I will communicate with my coach, hey, I
am gonna go do this.

418
00:19:48,663 --> 00:19:51,623
Like, if it affects check -ins, we'll talk
about it.

419
00:19:51,623 --> 00:19:52,993
How far along am I prep?

420
00:19:52,993 --> 00:19:54,623
Like, how strict am I?

421
00:19:54,623 --> 00:19:57,023
Can there be like, flexibility in my diet?

422
00:19:57,023 --> 00:19:59,763
There's many times where I've gone and
there's no flexibility in my diet.

423
00:19:59,763 --> 00:20:00,783
I have to stay on it.

424
00:20:00,783 --> 00:20:02,243
And I'm like, okay, that's fine.

425
00:20:02,243 --> 00:20:05,033
So, I will agree to go.

426
00:20:05,033 --> 00:20:08,213
I'll communicate with my friends or family
and like, let them know like, hey, I'm

427
00:20:08,213 --> 00:20:08,437
gonna

428
00:20:08,437 --> 00:20:12,457
I have like, I still go participate, but I
have to go to bed at a relatively good

429
00:20:12,457 --> 00:20:13,117
hour.

430
00:20:13,117 --> 00:20:17,197
I'll probably wake up before everybody
else and go find a gym or go on a walk or

431
00:20:17,197 --> 00:20:18,177
a jog.

432
00:20:18,277 --> 00:20:19,571
And...

433
00:20:19,571 --> 00:20:22,861
and then I'll pack like all my own food or
I'll go to the grocery store when I get

434
00:20:22,861 --> 00:20:28,331
there and I will like cook food and have
it all ready and I will just eat my food

435
00:20:28,331 --> 00:20:30,931
as if I was at home just hanging out.

436
00:20:30,931 --> 00:20:34,111
I'll take my food to the beach, to the
lake, to the boat.

437
00:20:34,591 --> 00:20:38,411
I've even gone on a trip one time where my
friends and I, I wasn't even in a prep,

438
00:20:38,411 --> 00:20:42,771
but they know my schedule so well that
they actually gave me the room closest to

439
00:20:42,771 --> 00:20:43,611
the coffee maker.

440
00:20:43,611 --> 00:20:45,411
I thought that was hilarious.

441
00:20:46,867 --> 00:20:50,927
So you just want to communicate and still
be on point.

442
00:20:50,927 --> 00:20:57,057
If you have to fluctuate a little bit,
maybe the time you eat, maybe finding a

443
00:20:57,057 --> 00:21:01,507
gym, like just trying your best, you can
still go and live life and you can still

444
00:21:01,507 --> 00:21:02,747
participate in life.

445
00:21:02,747 --> 00:21:07,517
This becomes more of accountability on
yourself as an individual to prepare for

446
00:21:07,517 --> 00:21:08,047
it.

447
00:21:08,047 --> 00:21:13,217
You know, just talk with everybody, look
up the gyms, talk to your coach, pack your

448
00:21:13,217 --> 00:21:13,497
food.

449
00:21:13,497 --> 00:21:16,821
There's multiple ways to pack your food
and still go.

450
00:21:16,821 --> 00:21:17,521
and do it.

451
00:21:17,521 --> 00:21:21,811
Don't feel like because you're in a prep
like, oh, you can't accept invitation to

452
00:21:21,811 --> 00:21:23,841
things you want to do.

453
00:21:23,841 --> 00:21:26,321
Now, if you don't want to do it, just tell
them no.

454
00:21:26,371 --> 00:21:26,661
Right.

455
00:21:26,661 --> 00:21:30,601
If you don't want to, yeah, but I think
it's, I think what you can commonly see

456
00:21:30,601 --> 00:21:35,591
competitors do, um, is that they will just
pull away and they, um, you know, they

457
00:21:35,591 --> 00:21:39,411
were decline invitations and it might be
that they really don't want to go, but it

458
00:21:39,411 --> 00:21:41,061
might also be like, I can't.

459
00:21:41,061 --> 00:21:45,361
And then what can happen is you come out
of a prep and you'll either go crazy

460
00:21:45,361 --> 00:21:49,951
because you are like, I'm doing all the
things now, or you don't have any friends

461
00:21:49,951 --> 00:21:52,251
left because you said no to everything the
whole way.

462
00:21:52,251 --> 00:21:54,231
Like as moms, we don't really have a
choice.

463
00:21:54,231 --> 00:21:56,325
Like stuff just kind of pops up on the
schedule.

464
00:21:56,325 --> 00:22:01,865
And also like, you know, my life and my
plans aren't everything.

465
00:22:01,865 --> 00:22:04,635
Like I have other people that I'm taking
care of and other schedules.

466
00:22:04,635 --> 00:22:09,625
So I can't always decline an invitation to
go and do something that I want to

467
00:22:09,625 --> 00:22:09,915
experience.

468
00:22:09,915 --> 00:22:13,785
So I think if you're in a really good
routine, I think if you can just master

469
00:22:13,785 --> 00:22:19,585
the art of being able to do this on the
go, you can be successful anywhere.

470
00:22:19,585 --> 00:22:24,205
You know, I think you just have to get to
where your meal plan has to be easy to

471
00:22:24,205 --> 00:22:24,655
follow.

472
00:22:24,655 --> 00:22:25,411
You have to...

473
00:22:25,411 --> 00:22:28,431
know what you're doing, you have to prep
ahead of time, you have to be really

474
00:22:28,431 --> 00:22:31,951
organized, but those are all skills that
you can build.

475
00:22:31,951 --> 00:22:37,271
Like I tell you, like when I was in
college, I was not the organized person

476
00:22:37,271 --> 00:22:38,121
that I am now.

477
00:22:38,121 --> 00:22:42,211
It's actually a real miracle that I
graduated and ended up with a degree in

478
00:22:42,211 --> 00:22:49,351
science because I was just, I've been, my
whole life have been sort of like, like I

479
00:22:49,351 --> 00:22:52,483
have just, my closet's overflowing.

480
00:22:52,483 --> 00:22:54,663
I have, I keep everything.

481
00:22:54,663 --> 00:22:57,803
It's organized to me, but, um, you know,
it's just how I am.

482
00:22:57,803 --> 00:23:02,683
And so, um, I'm, I'm not by nature, a very
organized person, but I made myself become

483
00:23:02,683 --> 00:23:06,423
one so that I could be successful, just so
that I could do more things in life so

484
00:23:06,423 --> 00:23:10,283
that I could like, you know, be able to
run a business and then be a competitor

485
00:23:10,283 --> 00:23:12,883
and be good at it and then be a mom and be
good at that too.

486
00:23:12,883 --> 00:23:13,093
Right.

487
00:23:13,093 --> 00:23:14,393
So it can totally be done.

488
00:23:14,393 --> 00:23:17,883
If you can master one trip, you know,
you'll realize it's, it's doable, but

489
00:23:17,883 --> 00:23:19,283
yeah, a lot of that's out of our control.

490
00:23:19,283 --> 00:23:20,195
And also like,

491
00:23:20,195 --> 00:23:23,975
If you're looking at prepping for a show,
like when I decided I was doing the shows

492
00:23:23,975 --> 00:23:28,035
that I'm doing in June, I made that
decision in like September.

493
00:23:28,035 --> 00:23:31,565
There's a lot of things that are gonna pop
up between like how many months is that?

494
00:23:31,565 --> 00:23:32,475
Like nine months?

495
00:23:32,475 --> 00:23:37,025
Like there's no way that you don't have
your whole schedule ironed out.

496
00:23:37,025 --> 00:23:37,775
You don't know, right?

497
00:23:37,775 --> 00:23:40,375
So I would say that's not a reason to not
do it.

498
00:23:40,375 --> 00:23:46,595
I would say, in full honesty though, if
you have an all -inclusive resort -style

499
00:23:46,595 --> 00:23:48,115
vacation planned,

500
00:23:48,259 --> 00:23:49,299
Don't be on prep.

501
00:23:49,299 --> 00:23:50,369
Like that's just silly.

502
00:23:50,369 --> 00:23:52,819
Like, and also you don't plan that at the
last minute usually.

503
00:23:52,819 --> 00:23:55,859
Like that you should go and kick it and
have fun and not be worried about your

504
00:23:55,859 --> 00:23:55,989
food.

505
00:23:55,989 --> 00:23:58,269
But everything else I think is totally
doable.

506
00:23:58,269 --> 00:24:01,359
But if it's a family vacation that you
guys have been planning for a long time,

507
00:24:01,359 --> 00:24:04,899
like don't, don't be in prep when you're
doing that because that's just, it's, it's

508
00:24:04,899 --> 00:24:08,579
not, you know, just more, I feel like you
could still enjoy yourself, but it's also

509
00:24:08,579 --> 00:24:10,969
like you're thinking about your show.

510
00:24:10,969 --> 00:24:14,179
You have a countdown, you have timing of
foods and whatnot.

511
00:24:14,179 --> 00:24:14,371
And

512
00:24:14,371 --> 00:24:15,551
yourself.

513
00:24:15,851 --> 00:24:18,071
You...

514
00:24:18,071 --> 00:24:19,301
be, you know.

515
00:24:19,301 --> 00:24:22,841
if you are, like even if you do go on
vacation and you're in a prep and it's

516
00:24:22,841 --> 00:24:25,471
just like the timing that happens, don't
get mad at yourself.

517
00:24:25,471 --> 00:24:27,151
Just enjoy yourself, relax.

518
00:24:27,151 --> 00:24:29,491
In fact, we've talked about it before.

519
00:24:29,491 --> 00:24:33,511
A lot of times when you are stressed over
and over and over and over and then you do

520
00:24:33,511 --> 00:24:40,251
go on vacation and you relax, your
digestive system just works so much better

521
00:24:40,251 --> 00:24:41,481
when you are relaxed.

522
00:24:41,481 --> 00:24:46,411
And we don't realize in our society how
stressed we are all the time.

523
00:24:46,411 --> 00:24:48,885
Like we're so stressed all the time, you
don't even know you're stressed.

524
00:24:48,885 --> 00:24:53,885
You think you're relaxed and you're not I
was talking about it this morning with my

525
00:24:53,885 --> 00:24:58,375
husband Aaron because he his job is like
all the time 24, so, you know, he runs his

526
00:24:58,375 --> 00:25:02,805
own business So he's just always on the go
and I like brought up I'm like, it's so

527
00:25:02,805 --> 00:25:08,405
nice to have a structured schedule because
I will structure when it's time to like

528
00:25:08,405 --> 00:25:14,745
Relax like totally relax, you know, like
watch a show movie go out whatever and

529
00:25:14,745 --> 00:25:18,805
it's so nice because I structured it to do
that and I can relax

530
00:25:18,805 --> 00:25:20,159
So.

531
00:25:20,159 --> 00:25:24,319
I think that's a good segue into tip
number four, or not tip.

532
00:25:24,387 --> 00:25:30,627
saying number four to expect, which is,
um, you're keeping less like digestion

533
00:25:30,627 --> 00:25:31,387
changes.

534
00:25:31,387 --> 00:25:35,297
I had it written down as poop changes, but
digestion changes.

535
00:25:35,297 --> 00:25:36,577
Yes.

536
00:25:36,577 --> 00:25:39,827
Um, that's a big one in prep and it's
totally normal.

537
00:25:39,827 --> 00:25:44,467
It doesn't mean that your coach sucks or
that your prep is like killing your

538
00:25:44,467 --> 00:25:45,127
digestion.

539
00:25:45,127 --> 00:25:45,887
It's just normal.

540
00:25:45,887 --> 00:25:49,987
It's normal for you to experience
digestion changes in prep.

541
00:25:49,987 --> 00:25:54,341
One of those being constipation, I would
say chronic constipation and

542
00:25:54,341 --> 00:25:57,561
is not normal and that is definitely
something that you want to talk to your

543
00:25:57,561 --> 00:26:04,291
coach about but it's just normal for those
habits to change because of just a lot of

544
00:26:04,291 --> 00:26:09,521
the stress you're putting on your body and
change in sleep and there's and I think

545
00:26:09,521 --> 00:26:14,991
your digestion just becomes a lot more
delicate when you're in prep because this

546
00:26:14,991 --> 00:26:18,951
for a lot of people might be the lowest
that their body fat has ever been which

547
00:26:18,951 --> 00:26:24,261
can modify and alter their hormones and
also just food variety.

548
00:26:24,261 --> 00:26:28,921
is limited, you're kind of eating a lot of
the same foods, which can be great, and

549
00:26:28,921 --> 00:26:32,301
your metabolism slows down in prep, which
that is all part of it.

550
00:26:32,301 --> 00:26:36,661
Like these are all normal things that go
on in your body, and if you are just kind

551
00:26:36,661 --> 00:26:40,541
of new to this, you might not know that,
but as all these things start to change,

552
00:26:40,541 --> 00:26:42,721
then digestion will sometimes take a hit.

553
00:26:42,721 --> 00:26:46,261
I would say the worst thing you can do is
just start taking a bunch of laxatives,

554
00:26:46,261 --> 00:26:48,821
because that's definitely not going to
make things better.

555
00:26:48,821 --> 00:26:53,601
Like definitely looking at what are some
natural ways to improve your digestion.

556
00:26:53,601 --> 00:26:54,181
Sometimes it's

557
00:26:54,181 --> 00:26:58,221
just a matter of like moving a little bit
more, increasing your water.

558
00:26:58,221 --> 00:27:02,441
Um, you know, you can look at your fiber
intake or even if you've got some things

559
00:27:02,441 --> 00:27:06,241
on your menu that are like making your
digestion worse.

560
00:27:06,241 --> 00:27:08,281
Like I don't do broccoli or cauliflower.

561
00:27:08,281 --> 00:27:09,751
They're just terrible for my digestion.

562
00:27:09,751 --> 00:27:10,971
But some people love those things.

563
00:27:10,971 --> 00:27:15,831
We're all so different, but it's common
for competitors that I'm coaching to come

564
00:27:15,831 --> 00:27:18,981
to me and be like, it's gotta be X, Y, and
Z.

565
00:27:18,981 --> 00:27:23,111
That's causing me to, you know, feel like
I'm, I can't go to the bathroom and it's,

566
00:27:23,111 --> 00:27:24,101
well, it is just a lot of.

567
00:27:24,101 --> 00:27:28,761
It is normal for prep, um, but it
shouldn't really be happening early on.

568
00:27:28,761 --> 00:27:30,451
So if it is, you definitely want to talk
to your coach.

569
00:27:30,451 --> 00:27:35,891
But I know for me, like when stress really
hits me, then I instantly get a belly ache

570
00:27:35,891 --> 00:27:37,161
and I start to get bloated.

571
00:27:37,161 --> 00:27:40,741
And so really just finding ways to like de
-stress because you're pushing really

572
00:27:40,741 --> 00:27:44,061
hard, you know, if you're getting up at
the crack of dawn and doing fasted cardio,

573
00:27:44,061 --> 00:27:46,781
and then you're running around after the
kids, and then you're going and trying to

574
00:27:46,781 --> 00:27:49,501
like knock out an incredible training
session.

575
00:27:49,501 --> 00:27:50,961
And there's just so much to do.

576
00:27:50,961 --> 00:27:54,155
Like your food and everything is just
digesting in a different way.

577
00:27:54,155 --> 00:27:56,115
have so much stress on your body.

578
00:27:56,241 --> 00:28:01,301
yeah so it's it's pretty it's pretty
normal but I remember at a show I was at

579
00:28:01,301 --> 00:28:05,481
there was some of the girls on my team
were walking laps around the conference

580
00:28:05,481 --> 00:28:07,721
room I'm like what are you guys doing
they're like we're trying to poop I'm like

581
00:28:07,721 --> 00:28:09,735
oh okay cool.

582
00:28:09,735 --> 00:28:10,483
I -

583
00:28:10,483 --> 00:28:14,513
It is, it's such a common thing and the
worst thing you can do is take a bunch of

584
00:28:14,513 --> 00:28:19,863
lax, like anything that like, any type of
medication I will say, cause I have, this

585
00:28:19,863 --> 00:28:20,803
has happened to me.

586
00:28:20,803 --> 00:28:27,173
I had terrible stomach issues and this was
early on in my career and I did not know

587
00:28:27,173 --> 00:28:31,263
what to do and I honestly don't think I
communicated that well with my coach.

588
00:28:31,263 --> 00:28:34,123
I think I just said I had a stomach ache,
but like it got really painful and I went

589
00:28:34,123 --> 00:28:37,343
to the doctor and they tried to prescribe
me medication and they said I was just

590
00:28:37,343 --> 00:28:40,437
really constipated and I was like, I took
the medication, it did not.

591
00:28:40,437 --> 00:28:42,437
not help, nothing helped.

592
00:28:43,077 --> 00:28:44,457
Of course that was years ago.

593
00:28:44,457 --> 00:28:49,737
But no, like you said, like our body
adjusting to the fiber intake, the

594
00:28:49,737 --> 00:28:51,547
sensitivity of vegetables, I'm similar to
you.

595
00:28:51,547 --> 00:28:56,857
Like I don't, I'll, I might have a bite of
broccoli if like, like ace bite, but like

596
00:28:56,857 --> 00:28:57,577
I won't eat broccoli.

597
00:28:57,577 --> 00:29:01,097
I can do cauliflower rice, but I can't do,
I can't do raw veggies.

598
00:29:01,097 --> 00:29:03,437
Raw veggies just bloat me.

599
00:29:03,437 --> 00:29:05,197
They don't agree with me.

600
00:29:05,197 --> 00:29:07,757
That's why I steam all my vegetables.

601
00:29:07,917 --> 00:29:10,357
I think a lot of the times too, it's big,
it's,

602
00:29:10,357 --> 00:29:12,517
a big fiber intake change.

603
00:29:12,517 --> 00:29:15,917
And so I think like our digestive system
getting used to like how much fiber we're

604
00:29:15,917 --> 00:29:19,517
eating now all of a sudden, because, you
know, when we say that we eat vegetables

605
00:29:19,517 --> 00:29:23,257
and you start, like when you go into a
prep and you're like, well, I do eat

606
00:29:23,257 --> 00:29:25,977
vegetables, you're probably eating a cup.

607
00:29:25,977 --> 00:29:29,177
When you go into a prep, you go eat like
six.

608
00:29:29,177 --> 00:29:31,957
So it's like this huge change.

609
00:29:32,047 --> 00:29:35,387
eating so many more vegetables because
that's kind of like, you know, filling you

610
00:29:35,387 --> 00:29:35,747
up.

611
00:29:35,747 --> 00:29:38,597
Like, you know, if you want to have a
snack, you know, you're just like, okay,

612
00:29:38,597 --> 00:29:39,647
what are my options?

613
00:29:39,647 --> 00:29:42,307
Some carrots and some green peppers.

614
00:29:42,307 --> 00:29:44,167
And so, yeah, that's, that's part of it.

615
00:29:44,167 --> 00:29:48,707
And then I think too, like your movement,
which is maybe like, I guess maybe another

616
00:29:48,707 --> 00:29:55,107
tip, like not tip unexpected thing, but,
um, you, you don't move around as much in

617
00:29:55,107 --> 00:29:55,887
prep.

618
00:29:55,887 --> 00:30:00,491
Like, especially if it's the winter, like
a winter prep, I find I like,

619
00:30:00,491 --> 00:30:04,361
snuggle and I'm likely to sit in one spot
for a long time.

620
00:30:04,361 --> 00:30:13,261
And so that is, and what that is called is
NEET, non exercise aerobic thermogenesis.

621
00:30:13,261 --> 00:30:17,611
I'm blanking right now because I had to
think of it on the spot, but you know,

622
00:30:17,611 --> 00:30:21,671
that is like fidgeting or like jumping up
and like, you know, running upstairs to

623
00:30:21,671 --> 00:30:25,201
get a laundry basket or like just moving
more.

624
00:30:25,259 --> 00:30:27,761
that you don't think about that's burning
calories.

625
00:30:27,761 --> 00:30:32,431
just even like sitting and like bobbing
your knee or you know getting up and

626
00:30:32,431 --> 00:30:37,201
moving around you just don't do as much of
that when your Energy is low or if you're

627
00:30:37,201 --> 00:30:40,151
cold and you're just like kind of like oh
I just don't feel like moving right now

628
00:30:40,151 --> 00:30:43,051
You just have more of that and prep to and
that can slow down digestion.

629
00:30:43,051 --> 00:30:47,631
So One thing that does really help if you
have a desk job like I do this every day

630
00:30:47,631 --> 00:30:51,241
about like two o 'clock If it's nice
outside, I'll go and walk around my

631
00:30:51,241 --> 00:30:52,581
neighborhood just like half a mile.

632
00:30:52,581 --> 00:30:55,365
It's like 20 minutes or something like
that or

633
00:30:55,365 --> 00:30:58,205
I'll just hop on my treadmill and just
move a little bit because I get stiff

634
00:30:58,205 --> 00:30:59,205
sitting at my desk.

635
00:30:59,205 --> 00:31:00,695
And that has really helped.

636
00:31:00,695 --> 00:31:04,985
Like my metabolism in January, when I
first started prep, I was like, I remember

637
00:31:04,985 --> 00:31:06,815
telling you like nothing is moving.

638
00:31:06,815 --> 00:31:08,025
Like what in the hell?

639
00:31:08,025 --> 00:31:12,135
Like I can't believe that I've been in
this deficit and like nothing is,

640
00:31:12,135 --> 00:31:12,915
nothing's working.

641
00:31:12,915 --> 00:31:16,865
And I wasn't worried, but I was kind of
like, normally like you start to see

642
00:31:16,865 --> 00:31:17,985
things moving along.

643
00:31:17,985 --> 00:31:21,275
And I realized it was because it was
fucking cold.

644
00:31:21,275 --> 00:31:22,485
I wasn't moving very much.

645
00:31:22,485 --> 00:31:25,335
I was just sitting at my desk, just like
working away and it was really busy.

646
00:31:25,335 --> 00:31:28,925
So I started kind of just breaking up my
afternoon and going and doing a little

647
00:31:28,925 --> 00:31:30,625
stretching and a little bit of walking.

648
00:31:30,625 --> 00:31:32,255
Lo and behold, everything improved.

649
00:31:32,255 --> 00:31:36,525
Digestion improved, my stress level
improved, my weight, I dropped like eight

650
00:31:36,525 --> 00:31:40,675
pounds at the end of January and
everything just kind of, you know, got a

651
00:31:40,675 --> 00:31:41,325
lot better.

652
00:31:41,325 --> 00:31:44,735
So it's, I think like, again, I've been
doing this for like a hundred years and

653
00:31:44,735 --> 00:31:46,145
I'm still learning.

654
00:31:46,185 --> 00:31:47,685
So that's just one tip.

655
00:31:47,685 --> 00:31:51,635
Like if you are experiencing digestion or
bloat, first of all, talk to your coach,

656
00:31:51,635 --> 00:31:55,395
but also don't panic and think you have,
you know, some,

657
00:31:55,395 --> 00:31:58,225
GI disorder or like some chronic issue.

658
00:31:58,225 --> 00:31:59,255
It's just, it's normal.

659
00:31:59,255 --> 00:32:01,485
And there's so many strategies and things
that you can do.

660
00:32:01,485 --> 00:32:05,715
And, and there are like little supplements
that you can implement that you could

661
00:32:05,715 --> 00:32:08,975
probably take every day for the rest of
your life and you'd be fine.

662
00:32:08,975 --> 00:32:09,875
Magnesium.

663
00:32:09,875 --> 00:32:10,505
Exactly.

664
00:32:10,505 --> 00:32:10,745
Yeah.

665
00:32:10,745 --> 00:32:14,305
You just don't want to be like going and
getting like X -Lax or something.

666
00:32:14,305 --> 00:32:18,215
Cause you can become tolerant to those and
end up needing those for a long time.

667
00:32:18,215 --> 00:32:19,295
You just don't want to do that.

668
00:32:19,295 --> 00:32:25,091
And then also like if you do end up
inducing like very loose.

669
00:32:25,091 --> 00:32:29,351
situation and you shit your brains out,
well guess what's going to happen on the

670
00:32:29,351 --> 00:32:30,131
back end of that?

671
00:32:30,131 --> 00:32:30,961
Constipation.

672
00:32:30,961 --> 00:32:32,131
So you don't want to do that.

673
00:32:32,131 --> 00:32:36,371
You don't want to like have that situation
and then you're dehydrated, fuck up your

674
00:32:36,371 --> 00:32:39,651
electrolytes, and then your whole
digestion is now altered.

675
00:32:39,651 --> 00:32:41,181
You know, it's just not a good solution.

676
00:32:41,181 --> 00:32:42,531
So don't do that.

677
00:32:42,531 --> 00:32:47,231
just work with your coach, move your body,
be aware when you aren't moving your body

678
00:32:47,231 --> 00:32:52,671
and you know, just give it time and then
pay attention, of course, like pay

679
00:32:52,671 --> 00:32:55,811
attention to the vegetables you're eating
because some of those might not agree with

680
00:32:55,811 --> 00:32:56,431
you.

681
00:32:56,431 --> 00:32:57,561
So that's a big one.

682
00:32:57,561 --> 00:33:00,651
Like once you kind of eliminate some of
the things that don't agree with you, then

683
00:33:00,651 --> 00:33:02,379
you're like, oh, okay.

684
00:33:02,755 --> 00:33:04,205
It's generally not what you think though.

685
00:33:04,205 --> 00:33:07,625
Like most people wouldn't necessarily
think they're always like, it's gotta be

686
00:33:07,625 --> 00:33:08,495
the dairy.

687
00:33:08,495 --> 00:33:12,215
I don't know that it's that sometimes it's
the artificial stuff too.

688
00:33:12,215 --> 00:33:19,505
Like, you know that well, and this, this
could be number six, becoming a magician

689
00:33:19,505 --> 00:33:25,325
in the kitchen and finding all of these
free items and zero calorie items and

690
00:33:25,325 --> 00:33:28,621
putting all of this shit in your water and
your food and your like,

691
00:33:28,621 --> 00:33:29,911
-edged sword.

692
00:33:30,019 --> 00:33:35,099
I mean, I have seen some of these new
girls on Instagram and they're just like,

693
00:33:35,099 --> 00:33:37,229
Oh my God, guys, look at this amazing
thing.

694
00:33:37,229 --> 00:33:41,249
And they open up their fridge and they've
got like a million of these zero calories,

695
00:33:41,249 --> 00:33:43,639
zero sugar, zero fat condiments.

696
00:33:43,639 --> 00:33:44,719
And I put this in my water.

697
00:33:44,719 --> 00:33:45,559
I put this on my chicken.

698
00:33:45,559 --> 00:33:46,719
I put this on my vegetables.

699
00:33:46,719 --> 00:33:51,059
It's like, it's so much and all that's
like chemicals and additives.

700
00:33:51,059 --> 00:33:53,709
And then you could get to the point where
you're taking in so much that stuff.

701
00:33:53,709 --> 00:33:55,399
You don't even know what the problem is
anymore.

702
00:33:55,399 --> 00:33:58,299
And it's just, it's overkill.

703
00:33:58,299 --> 00:33:59,475
So don't do that.

704
00:33:59,475 --> 00:34:02,935
I feel like I don't want to botch saying
this.

705
00:34:03,075 --> 00:34:04,275
So like.

706
00:34:04,403 --> 00:34:10,843
All the sugar -free, zero calorie, zero
things, they've only been around for like

707
00:34:10,843 --> 00:34:11,803
a few years.

708
00:34:11,803 --> 00:34:15,203
And then some of them, maybe five or 10
years.

709
00:34:15,203 --> 00:34:19,663
But think how long like us as human beings
have been around, right?

710
00:34:19,663 --> 00:34:26,723
So like our digestive system, our GI
tract, our brain, our nervous system, they

711
00:34:26,723 --> 00:34:29,043
don't know what these ingredients are.

712
00:34:29,043 --> 00:34:34,357
So like sometimes, like you said, like you
intake so many of them,

713
00:34:34,357 --> 00:34:37,317
You're like, all of a sudden you're
bloating, you're fatigued, you're

714
00:34:37,317 --> 00:34:43,037
retaining water, you're having brain fog,
you're having attention issues, you're

715
00:34:43,037 --> 00:34:47,937
sore, you're having inflammation issues,
and you don't think it's those things

716
00:34:47,937 --> 00:34:49,177
because why would you?

717
00:34:49,177 --> 00:34:50,557
They're sugar free.

718
00:34:50,997 --> 00:34:52,747
They're emphasized that they're good for
you.

719
00:34:52,747 --> 00:34:54,177
Listen, they're not.

720
00:34:54,177 --> 00:35:00,457
I can't tell you, probably one of my
biggest pet peeves, this is so annoying,

721
00:35:00,457 --> 00:35:04,277
is when I go to a grocery store, in a
grocery store, I usually,

722
00:35:04,277 --> 00:35:08,097
but if I go in a grocery store and I go to
the health food aisle, like the health

723
00:35:08,097 --> 00:35:12,367
section now, like the amount of stuff
that's in there.

724
00:35:12,367 --> 00:35:17,057
Like I have seen, I actually right now at
my local grocery store in the health

725
00:35:17,057 --> 00:35:22,697
section, there is white cheddar, Cheeto,
cheese puffs, because they're gluten

726
00:35:22,697 --> 00:35:23,797
-free.

727
00:35:24,371 --> 00:35:26,491
But it blows my mind.

728
00:35:26,931 --> 00:35:28,631
So, no.

729
00:35:28,631 --> 00:35:34,291
Now, I will take a step back and say some
of those stuff in small quantities and

730
00:35:34,291 --> 00:35:37,591
small doses can be extremely helpful.

731
00:35:37,591 --> 00:35:42,731
So for example, when I start my prep, I
knew I wanted to cut a lot of this out.

732
00:35:42,731 --> 00:35:44,571
I started back in September.

733
00:35:44,571 --> 00:35:47,901
I knew I didn't have to take everything
away, right?

734
00:35:47,901 --> 00:35:54,278
But immediately, the sugar -free whipped
cream, I'm sorry to ruin anybody's parade

735
00:35:54,278 --> 00:35:54,325
on that.

736
00:35:54,325 --> 00:35:56,805
that stuff is terrible for you.

737
00:35:57,085 --> 00:36:00,205
It's astronomically terrible for you.

738
00:36:00,205 --> 00:36:03,505
Just don't eat it or eat whipped cream.

739
00:36:04,285 --> 00:36:05,203
But.

740
00:36:05,203 --> 00:36:10,173
No, like I would still do like sugar -free
vanilla syrup like in my coffee.

741
00:36:10,173 --> 00:36:14,883
I still did like a tablespoon here and
there of sugar -free like jello, vanilla

742
00:36:14,883 --> 00:36:15,623
pudding.

743
00:36:15,623 --> 00:36:21,283
But like as I got closer, I definitely
like stopped all of that because that's

744
00:36:21,283 --> 00:36:21,953
gonna bloat you.

745
00:36:21,953 --> 00:36:23,273
It's gonna cause water retention.

746
00:36:23,273 --> 00:36:24,523
It's gonna cause irritation.

747
00:36:24,523 --> 00:36:26,423
It's gonna cause all these problems.

748
00:36:26,423 --> 00:36:28,723
And like, do you want that?

749
00:36:28,723 --> 00:36:33,243
Like, is that really like, do you want
that for your end goal?

750
00:36:33,243 --> 00:36:35,157
Or like, do you want something to happen
in your prep and not know?

751
00:36:35,157 --> 00:36:38,137
what's like causing it, you know?

752
00:36:38,137 --> 00:36:39,787
So...

753
00:36:39,787 --> 00:36:42,247
than just the calories.

754
00:36:42,247 --> 00:36:46,127
Like, just because it says zero calories
doesn't mean it's good for you, you know?

755
00:36:46,127 --> 00:36:48,087
And I think that's what we need to
remember.

756
00:36:48,087 --> 00:36:51,027
Like, you're getting on stage for an
aesthetic goal, but also you want to be

757
00:36:51,027 --> 00:36:52,327
healthy, you know?

758
00:36:52,327 --> 00:36:54,067
But it gets out of hand, for sure.

759
00:36:54,067 --> 00:36:56,267
And I'm not saying like none of it.

760
00:36:56,267 --> 00:36:58,527
Like, you know, it's just in moderation.

761
00:36:59,567 --> 00:37:00,259
Yeah.

762
00:37:00,259 --> 00:37:02,639
like a crazy sweet tooth and you're
struggling.

763
00:37:02,639 --> 00:37:04,889
Oh my gosh, drink a Sprite Zero, they're a
lifesaver.

764
00:37:04,889 --> 00:37:07,419
You know, drink a Diet Coke, like it will
help you.

765
00:37:07,419 --> 00:37:11,179
We're talking about in like massive
quantities of like, okay, you have sugar

766
00:37:11,179 --> 00:37:14,379
-free this in the morning, sugar -free
this for a snack, sugar -free this for

767
00:37:14,379 --> 00:37:17,059
breakfast, lunch, dinner, yeah.

768
00:37:17,059 --> 00:37:18,119
Yeah.

769
00:37:18,119 --> 00:37:20,039
go overboard with gum too.

770
00:37:20,039 --> 00:37:22,043
Or like, um...

771
00:37:22,839 --> 00:37:23,559
You can't.

772
00:37:23,559 --> 00:37:24,239
pieces a day.

773
00:37:24,239 --> 00:37:26,779
And I'm like sitting here going like,
okay, what do I really have?

774
00:37:26,779 --> 00:37:30,239
Cause I don't want to sound like a total
hypocrite because I definitely posted a

775
00:37:30,239 --> 00:37:35,139
picture on my story yesterday of my like
healthy dinner and I was drinking a diet

776
00:37:35,139 --> 00:37:36,799
and W cream soda.

777
00:37:36,799 --> 00:37:39,849
Um, so I do it all the time, but I will
tell you.

778
00:37:39,849 --> 00:37:40,319
Yeah.

779
00:37:40,319 --> 00:37:41,219
So it's okay.

780
00:37:41,219 --> 00:37:47,149
What I'm saying is that like, if you can't
tolerate healthy food without your 80

781
00:37:47,149 --> 00:37:50,769
million condiments and seasonings and all,
and you can't get through your day without

782
00:37:50,769 --> 00:37:51,953
all of this, like.

783
00:37:51,953 --> 00:37:56,923
sugar -free stuff then you know then I
think that's probably not good because I

784
00:37:56,923 --> 00:38:01,393
remember there was one prep and I was
really like the whole time I was just

785
00:38:01,393 --> 00:38:04,783
unbelievably hungry it was probably
because I needed to continue my offseason

786
00:38:04,783 --> 00:38:09,783
and I would drink like a gallon of crystal
light a day and then I would make sugar

787
00:38:09,783 --> 00:38:13,253
-free jello but I would make it with less
water so that it was like kind of like

788
00:38:13,253 --> 00:38:18,993
really thick like almost like a gummy bear
so oh but a whole packet which was like

789
00:38:18,993 --> 00:38:21,733
six servings of sugar -free jello and

790
00:38:21,733 --> 00:38:26,243
And I would put sugar -free ketchup on
everything and like buffalo sauce, like

791
00:38:26,243 --> 00:38:29,573
just tons of like fake shit.

792
00:38:30,147 --> 00:38:33,527
Yeah, it was just too much, you know, and
I was young at the time, so I don't even

793
00:38:33,527 --> 00:38:34,697
think it affected me at that point.

794
00:38:34,697 --> 00:38:38,867
But now I think about it as like somebody
who's older and I'm like, oh, my God, all

795
00:38:38,867 --> 00:38:39,837
those chemicals, you know.

796
00:38:39,837 --> 00:38:45,207
So, yeah, I just think in moderation, you
know, but again, not to like I can't

797
00:38:45,207 --> 00:38:49,047
survive without, you know, I can't stomach
my chicken without this, you know, like

798
00:38:49,047 --> 00:38:53,697
get used to like making things really
healthy, like my number one condiment now,

799
00:38:53,697 --> 00:38:55,347
which is built into my meal plan.

800
00:38:55,347 --> 00:39:00,133
So I'm not saying go ahead, everybody do
this, but I use natural guacamole.

801
00:39:00,133 --> 00:39:02,523
And it's I have a fat.

802
00:39:02,523 --> 00:39:07,373
I have several fat sources like programmed
into my menu and I just move things around

803
00:39:07,373 --> 00:39:08,643
so that I can have guacamole.

804
00:39:08,643 --> 00:39:11,383
And then I don't literally I don't put
anything else on my food.

805
00:39:11,383 --> 00:39:13,323
Like it goes on my sweet potatoes.

806
00:39:13,323 --> 00:39:16,573
It goes on my chicken on like my two main
meals of the day.

807
00:39:16,573 --> 00:39:17,583
And it's delicious.

808
00:39:17,583 --> 00:39:20,933
I don't even use I don't even use sugar
free barbecue sauce anymore.

809
00:39:20,933 --> 00:39:21,809
You what?

810
00:39:21,809 --> 00:39:25,379
sounds terrible, but I don't like
guacamole, but no.

811
00:39:25,379 --> 00:39:28,059
I love avocados, but I don't like, I don't
know why.

812
00:39:28,059 --> 00:39:28,919
I've tried.

813
00:39:28,919 --> 00:39:30,519
I've hands down tried.

814
00:39:30,559 --> 00:39:35,399
I feel like avocado, the texture of it is
like eating butter and I don't like it,

815
00:39:35,399 --> 00:39:39,079
but I love like guacamole because it's
got, you know, garlic and seasonings and

816
00:39:39,079 --> 00:39:40,049
everything in it.

817
00:39:40,049 --> 00:39:41,879
So it's so good.

818
00:39:41,923 --> 00:39:42,923
avocados.

819
00:39:42,923 --> 00:39:46,703
There's like nothing in them except like
sea salt and smashed avocados, but the

820
00:39:46,703 --> 00:39:49,723
measurements like a little bit, yeah.

821
00:39:49,723 --> 00:39:52,343
So they, I feel it.

822
00:39:52,343 --> 00:39:54,073
I feel it about guacamole.

823
00:39:54,073 --> 00:39:57,343
I don't know what it is too, because like
as much as I like avocados, you think I

824
00:39:57,343 --> 00:40:01,219
would like guacamole, but every time I try
it, I'm just like, no, I don't know why.

825
00:40:01,219 --> 00:40:02,779
Is it a texture issue?

826
00:40:02,779 --> 00:40:04,759
Maybe you don't like the texture.

827
00:40:05,419 --> 00:40:06,351
Yeah.

828
00:40:06,351 --> 00:40:08,441
because I don't like, I love salsa.

829
00:40:08,441 --> 00:40:11,341
See, my go -to condiment is like super
simple.

830
00:40:11,341 --> 00:40:14,471
Like I can even make my own salsa, like
tomato based things.

831
00:40:14,471 --> 00:40:18,551
So like no sugar added ketchup and salsa
or like, I like really savory salty

832
00:40:18,551 --> 00:40:19,411
things.

833
00:40:19,411 --> 00:40:21,091
So that's always been my go -to.

834
00:40:21,091 --> 00:40:23,821
But like, kind of like you said, like I
don't want to be, I'm not a hypocrite by

835
00:40:23,821 --> 00:40:24,091
any means.

836
00:40:24,091 --> 00:40:25,291
Like I still use some of the stuff.

837
00:40:25,291 --> 00:40:29,671
Like when I didn't feel good the other
day, I still, I had, what was it?

838
00:40:29,671 --> 00:40:30,611
I'm sorry, Sprite Zero.

839
00:40:30,611 --> 00:40:32,885
So like I had a Sprite Zero cause my
stomach was upset.

840
00:40:32,885 --> 00:40:34,305
and I wanted to try to settle it.

841
00:40:34,305 --> 00:40:37,725
I made protein ice cream for my refeed
meal.

842
00:40:37,745 --> 00:40:43,725
I used two tablespoons of sugar -free Jell
-O, a vanilla Jell -O pudding, that brand.

843
00:40:44,005 --> 00:40:45,965
But it's in moderation.

844
00:40:45,965 --> 00:40:49,645
It's also being aware of it, and I don't
have to have it.

845
00:40:49,645 --> 00:40:51,405
It's like a choice.

846
00:40:51,405 --> 00:40:55,405
And at the end of the day, what's really
fun is if you go a while without some of

847
00:40:55,405 --> 00:40:58,565
these things, like let's say you go a
while without a protein bar, or go a long

848
00:40:58,565 --> 00:41:02,505
time without a certain drink that you
really enjoy, well then when you go back

849
00:41:02,505 --> 00:41:02,805
to like,

850
00:41:02,805 --> 00:41:05,625
maybe trying it again or like just
enjoying it.

851
00:41:05,625 --> 00:41:07,245
It's so good.

852
00:41:07,405 --> 00:41:12,855
Like it makes like, like I haven't had
protein ice cream this entire prep.

853
00:41:12,855 --> 00:41:17,885
So like since like the summer and I made
it the other day for my refeed meal and it

854
00:41:17,885 --> 00:41:19,335
was, it was so good.

855
00:41:19,335 --> 00:41:22,385
Like I literally was like, eh, this is
delicious.

856
00:41:22,525 --> 00:41:25,025
It was so good.

857
00:41:25,145 --> 00:41:28,185
But no, so we can kind of go.

858
00:41:28,185 --> 00:41:31,527
So another one, let's down the list.

859
00:41:31,527 --> 00:41:32,687
How far did we get so far?

860
00:41:32,687 --> 00:41:34,027
We're at six?

861
00:41:34,827 --> 00:41:35,451
Okay.

862
00:41:35,451 --> 00:41:40,181
So, okay, so something else that kind of,
very unexpected.

863
00:41:40,181 --> 00:41:43,991
This is completely unexpected because
nobody can really plan for this because it

864
00:41:43,991 --> 00:41:45,611
just kind of happens on a whim.

865
00:41:45,611 --> 00:41:49,771
What happens whenever you're out cheer
soccer, you're out with your friends, you

866
00:41:49,771 --> 00:41:52,911
go and you drop or lose your food.

867
00:41:53,191 --> 00:41:58,311
Like your food that you have packed with
you, prepped, measured, organized, and

868
00:41:58,311 --> 00:41:59,221
something happens.

869
00:41:59,221 --> 00:42:03,738
Like you drop it, you drop, you spill it,
you drop it on the floor.

870
00:42:04,415 --> 00:42:08,345
Yeah, that's unavoidable, but it will
happen.

871
00:42:08,345 --> 00:42:09,165
happens.

872
00:42:09,165 --> 00:42:12,195
Now there's always different like kind of
parts of this.

873
00:42:12,195 --> 00:42:16,505
One, if you drop it and it's like you can
pick it up, like not like on the floor.

874
00:42:16,505 --> 00:42:20,105
Yeah, like if it's like I've dropped
myself in my car, yeah, and grabbed and

875
00:42:20,105 --> 00:42:21,745
ate it, like that, I'm not talking about
that.

876
00:42:21,745 --> 00:42:23,885
I'm talking about like completely
inedible.

877
00:42:23,885 --> 00:42:25,025
What do you do?

878
00:42:25,025 --> 00:42:29,165
So a few things when this has happened to
me.

879
00:42:29,331 --> 00:42:32,571
If your food is really simple, you can
kind of figure this out.

880
00:42:32,571 --> 00:42:36,331
So I have learned if I drop or lose my
food, for one, what food did I have

881
00:42:36,331 --> 00:42:36,541
packed?

882
00:42:36,541 --> 00:42:39,431
Did I have a carb and a protein and a
veggie?

883
00:42:39,431 --> 00:42:40,811
Probably, right?

884
00:42:40,811 --> 00:42:46,001
Okay, so if I have the ability, I'll go to
my nearest like Target or grocery store

885
00:42:46,001 --> 00:42:48,411
and I can grab some veggies.

886
00:42:48,411 --> 00:42:52,071
It's pretty easy, you know, whatever
veggie agrees with you.

887
00:42:52,071 --> 00:42:56,851
A lot of the times you can buy pre -made
eggs, like they'll already be hard boiled

888
00:42:56,851 --> 00:42:59,285
and you can easily have

889
00:42:59,285 --> 00:43:02,885
You can peel away the yolk and have like
four egg whites.

890
00:43:03,005 --> 00:43:05,445
So you can do that.

891
00:43:05,445 --> 00:43:08,385
If you're, oh yeah, packet of tuna.

892
00:43:08,385 --> 00:43:09,765
I always forget that.

893
00:43:09,765 --> 00:43:11,885
Like I got burnt out on those things.

894
00:43:11,885 --> 00:43:12,825
So I just stopped eating it.

895
00:43:12,825 --> 00:43:14,095
But yeah, the packet's a tuna.

896
00:43:14,095 --> 00:43:17,405
So if you go down the tuna aisle, there's
so many flavors too.

897
00:43:17,405 --> 00:43:21,599
And like they, oh, I didn't know that.

898
00:43:21,599 --> 00:43:22,879
two in a really is two.

899
00:43:22,879 --> 00:43:23,959
Yeah.

900
00:43:23,959 --> 00:43:24,599
Yeah.

901
00:43:24,599 --> 00:43:25,895
So you do that.

902
00:43:25,895 --> 00:43:30,215
But yeah, you can go to the grocery store
real fast and just like grab a packet of

903
00:43:30,215 --> 00:43:32,765
tuna, grab some like already made eggs,
rotisserie chicken.

904
00:43:32,765 --> 00:43:36,615
If you're good at like kind of eyeballing
your stuff, then just grab a rotisserie

905
00:43:36,615 --> 00:43:39,795
chicken and you can kind of pick apart
like a little breast, like a good handful.

906
00:43:39,795 --> 00:43:42,655
You know, you look at your palm and
measure it and there you go.

907
00:43:42,655 --> 00:43:45,175
There's like, they always have rice cakes
everywhere now.

908
00:43:45,175 --> 00:43:47,515
So every grocery store has some.

909
00:43:47,955 --> 00:43:49,845
Yeah, they're always like so easy.

910
00:43:49,845 --> 00:43:51,151
There's.

911
00:43:51,151 --> 00:43:54,691
I mean, I think it's like one of those
things where it just depends where you

912
00:43:54,691 --> 00:43:54,851
are.

913
00:43:54,851 --> 00:43:59,231
I know that like if you're stranded in the
middle of nowhere, you know, that it might

914
00:43:59,231 --> 00:44:00,983
be a little bit difficult, but.

915
00:44:00,983 --> 00:44:04,823
also something I like to emphasize that I
feel like I've always ranted to you about,

916
00:44:04,823 --> 00:44:07,543
it is okay to be hungry.

917
00:44:07,963 --> 00:44:09,243
Like.

918
00:44:09,427 --> 00:44:11,167
You're not gonna die.

919
00:44:11,167 --> 00:44:16,737
If you drop your food and you're like
supposed to eat at that time and you drop

920
00:44:16,737 --> 00:44:22,527
your food and you're gonna be home in an
hour or be somewhere in an hour or two,

921
00:44:22,807 --> 00:44:24,567
you're not gonna die.

922
00:44:24,567 --> 00:44:26,047
It's okay.

923
00:44:26,507 --> 00:44:29,687
Like I've seen so many times where it's
like, oh, I'm so hungry.

924
00:44:29,687 --> 00:44:34,477
It's like, but really like, are you like,
is it just like, did you drink enough

925
00:44:34,477 --> 00:44:34,947
water?

926
00:44:34,947 --> 00:44:36,507
Like, can you wait an hour?

927
00:44:36,507 --> 00:44:37,627
Can you wait two hours?

928
00:44:37,627 --> 00:44:39,381
Is it gonna, it's gonna be okay.

929
00:44:39,381 --> 00:44:43,761
And I say that because...

930
00:44:43,781 --> 00:44:45,481
I heard it.

931
00:44:45,481 --> 00:44:50,441
I say that because I actually don't let
them look at you, but I challenged...

932
00:44:50,441 --> 00:44:57,281
I got challenged by this when I started
expediting because I had to work nonstop

933
00:44:57,281 --> 00:44:59,939
for X amount of time without...

934
00:44:59,939 --> 00:45:00,899
when you do that.

935
00:45:00,899 --> 00:45:04,739
and so to me this was mind blowing because
I wasn't even in a prep the first time I

936
00:45:04,739 --> 00:45:10,379
did this and I knew, I met multiple girls
that were in preps, totally fine doing

937
00:45:10,379 --> 00:45:10,789
this.

938
00:45:10,789 --> 00:45:17,319
And I easily learned like, oh, we can go a
good amount of few hours, like fasting.

939
00:45:17,319 --> 00:45:22,459
And when you finally have time, you can
sit and eat and it will be okay.

940
00:45:23,499 --> 00:45:28,459
Yeah, you can put all your food.

941
00:45:29,019 --> 00:45:29,517
Yeah.

942
00:45:29,517 --> 00:45:30,517
That happened to me in Dallas.

943
00:45:30,517 --> 00:45:34,677
I didn't tell you that, but we were just
in the car and it took forever to drive

944
00:45:34,677 --> 00:45:35,097
anywhere.

945
00:45:35,097 --> 00:45:39,977
And so I got to eat two meals at the same
time and girl, I was like, I'm so full.

946
00:45:39,977 --> 00:45:41,287
It was wonderful.

947
00:45:41,947 --> 00:45:43,575
Not ideal, but.

948
00:45:43,575 --> 00:45:47,025
is like, when you have like six meals
you're supposed to consume in a day or

949
00:45:47,025 --> 00:45:51,005
five, let's say you get really busy and
something happens and you get through half

950
00:45:51,005 --> 00:45:54,745
your day and you've only consumed one of
like the three meals you were supposed to

951
00:45:54,745 --> 00:46:00,155
already consume, you can take two of those
meals and just combine them and have a big

952
00:46:00,155 --> 00:46:00,655
meal.

953
00:46:00,655 --> 00:46:02,745
And that happens a lot if you get really
busy.

954
00:46:02,745 --> 00:46:04,555
Like I was saying, it happens when I
expedite.

955
00:46:04,555 --> 00:46:09,939
I will take like two of my meals and I'll
be like laying in bed like, ah.

956
00:46:09,939 --> 00:46:11,719
Look at all this food.

957
00:46:12,599 --> 00:46:13,519
Yeah.

958
00:46:14,939 --> 00:46:15,557
Yeah.

959
00:46:15,557 --> 00:46:19,387
flexible approach to prep, which some
people argue that's better.

960
00:46:19,387 --> 00:46:20,107
I don't.

961
00:46:20,107 --> 00:46:21,517
It is not my favorite.

962
00:46:21,517 --> 00:46:27,939
I prefer a meal plan and I prefer to eat
like real food, like just, you know.

963
00:46:27,939 --> 00:46:31,109
lean protein, complex carb and a
vegetable.

964
00:46:31,109 --> 00:46:32,559
It agrees with my body.

965
00:46:32,559 --> 00:46:33,849
I don't have any cravings.

966
00:46:33,849 --> 00:46:34,549
I like it.

967
00:46:34,549 --> 00:46:35,719
I don't think it's any more work.

968
00:46:35,719 --> 00:46:37,379
Honestly, it's so easy.

969
00:46:37,419 --> 00:46:41,229
And but but it will just it means that
like at three o 'clock and I'm supposed to

970
00:46:41,229 --> 00:46:45,969
have four ounces of lean beef and 80 grams
of rice and a cup of vegetables.

971
00:46:45,969 --> 00:46:49,119
And I'm stuck in traffic in Dallas, Texas.

972
00:46:49,119 --> 00:46:51,739
It's, you not the easiest way to eat it.

973
00:46:51,739 --> 00:46:53,299
But so that's what makes it hard.

974
00:46:53,299 --> 00:46:56,369
You know, when I did more flexible
approach than I could sub out a protein

975
00:46:56,369 --> 00:46:56,879
bar or something.

976
00:46:56,879 --> 00:46:57,893
But then I just felt.

977
00:46:57,893 --> 00:47:01,933
like when I did a flexible diet and I just
did macros they were never it was never

978
00:47:01,933 --> 00:47:05,843
the same I was eating a lot of different
things and it got it was better when I did

979
00:47:05,843 --> 00:47:09,923
a meal plan with macros and I could adjust
up and down but anyways that's a different

980
00:47:09,923 --> 00:47:12,343
that's a different topic for a different
day.

981
00:47:12,343 --> 00:47:15,763
season where it was like, I was given
like, oh, you can have this many macros in

982
00:47:15,763 --> 00:47:16,123
a meal.

983
00:47:16,123 --> 00:47:18,783
And I had never had done that.

984
00:47:18,783 --> 00:47:20,473
And I was like, I was excited, right?

985
00:47:20,473 --> 00:47:21,943
I was like, oh, cool.

986
00:47:22,183 --> 00:47:27,283
I put so much work into that meal, that
one meal.

987
00:47:28,023 --> 00:47:31,783
And it was like a burger, it was like a
bunch of stuff I cooked at home even,

988
00:47:31,783 --> 00:47:35,063
because I was trying to be so like on
point with it.

989
00:47:35,063 --> 00:47:37,583
And I was like, I hate this.

990
00:47:37,583 --> 00:47:41,397
Like I do, like I'm like four ounces,
grams.

991
00:47:41,397 --> 00:47:43,437
carbs, simple carbs.

992
00:47:43,437 --> 00:47:48,717
But then again, I love it even more now
because I've done it for so long that it's

993
00:47:48,717 --> 00:47:52,117
like, okay, well let's introduce a few of
these different foods while I'm having

994
00:47:52,117 --> 00:47:55,477
refeeds and utilize those for calorie
spikes.

995
00:47:55,537 --> 00:47:57,117
And now it's been fantastic.

996
00:47:57,117 --> 00:47:58,657
I've enjoyed it.

997
00:47:58,657 --> 00:48:05,357
But I don't have to spend once a day or
multiple times a day or weeks thinking,

998
00:48:05,357 --> 00:48:08,717
oh, how can I fit this mini calorie in
this and this macro in this?

999
00:48:08,717 --> 00:48:10,759
I'm just like, I'm so over it, no.

1000
00:48:10,759 --> 00:48:12,179
No, totally.

1001
00:48:12,999 --> 00:48:13,999
OK, moving on.

1002
00:48:13,999 --> 00:48:17,479
Another big important thing, I'm going to
make sure that we don't forget to talk

1003
00:48:17,479 --> 00:48:18,819
about this.

1004
00:48:18,979 --> 00:48:27,799
One thing that you can expect to expect
during ear prep is body image issues, not

1005
00:48:27,799 --> 00:48:34,079
believing what's in the mirror, feeling
chubby and skinny all at the same time and

1006
00:48:34,079 --> 00:48:37,827
self -doubt, which is like probably seven
through 10.

1007
00:48:37,827 --> 00:48:39,315
I mean, it is like...

1008
00:48:39,315 --> 00:48:39,983
Yeah.

1009
00:48:39,983 --> 00:48:44,653
common for as you're going through a prep
to everyone else is seeing how amazing you

1010
00:48:44,653 --> 00:48:44,823
look.

1011
00:48:44,823 --> 00:48:46,203
You don't think you're ready.

1012
00:48:46,203 --> 00:48:47,763
You compare yourself to other people.

1013
00:48:47,763 --> 00:48:48,843
You hear it.

1014
00:48:48,843 --> 00:48:51,953
Or like you were saying yesterday, like
you hadn't looked at your physique all day

1015
00:48:51,953 --> 00:48:53,233
and you didn't feel the best.

1016
00:48:53,233 --> 00:48:56,403
And then you looked at yourself that day
and you're just shredded.

1017
00:48:56,403 --> 00:48:57,743
You know, it can happen.

1018
00:48:57,743 --> 00:48:59,143
Like it's it's weird.

1019
00:48:59,143 --> 00:49:00,993
You can feel fat and skinny at the same
time.

1020
00:49:00,993 --> 00:49:05,343
And I think to like for moms and I can
definitely relate to this, Mandy, you

1021
00:49:05,343 --> 00:49:06,263
totally can as well.

1022
00:49:06,263 --> 00:49:08,163
But I haven't been.

1023
00:49:08,163 --> 00:49:09,743
ripped and tiny my whole life.

1024
00:49:09,743 --> 00:49:15,583
Like I've gone through several difficult
long phases of being uncomfortable in my

1025
00:49:15,583 --> 00:49:21,023
body, being overweight, not having clothes
that fit, having a belly, having

1026
00:49:21,023 --> 00:49:21,803
cellulite.

1027
00:49:21,803 --> 00:49:24,823
Like, you know, my body is far from
perfect now, but.

1028
00:49:24,823 --> 00:49:25,559
yeah.

1029
00:49:25,559 --> 00:49:28,299
but I mean, I haven't been in shape my
whole life.

1030
00:49:28,299 --> 00:49:34,159
And so sometimes it plays with it messes
with me, you know, or, you know, I catch a

1031
00:49:34,159 --> 00:49:38,279
bad angle of myself and I'm, you know, two
weeks out and I look in a mirror at Target

1032
00:49:38,279 --> 00:49:40,849
and I'm like, Oh, my God, I can't let him
competing in two weeks.

1033
00:49:40,849 --> 00:49:41,369
I look so bad.

1034
00:49:41,369 --> 00:49:42,799
And you just do it all the time.

1035
00:49:42,799 --> 00:49:44,369
And it can really drive you crazy.

1036
00:49:44,369 --> 00:49:48,619
And unless you just understand that it's
kind of part of it, you're you're always

1037
00:49:48,619 --> 00:49:52,839
like, kind of like I think you can feel
ready, but you're still in the back of

1038
00:49:52,839 --> 00:49:53,939
your mind like, am I ready?

1039
00:49:53,939 --> 00:49:55,013
And I think that's normal.

1040
00:49:55,013 --> 00:49:58,419
everybody goes through that even girls at
the very very top of our sport.

1041
00:49:58,419 --> 00:50:03,219
Yeah, I actually, I have like, just like
you do, I have a few pro friends and I've

1042
00:50:03,219 --> 00:50:07,439
talked to them about this very subject of
feeling not, like not enough.

1043
00:50:07,439 --> 00:50:09,079
I would say like, I categorize all of it.

1044
00:50:09,079 --> 00:50:11,759
Like you just don't feel like you're gonna
be good enough.

1045
00:50:11,759 --> 00:50:15,999
And this isn't, I don't mean like good
enough to like win the show or like place

1046
00:50:15,999 --> 00:50:17,169
top two in your class.

1047
00:50:17,169 --> 00:50:21,129
I just mean you start feeling like you're
not good enough to even go on stage.

1048
00:50:21,129 --> 00:50:22,549
Like why are you even doing it?

1049
00:50:22,549 --> 00:50:27,039
And I've talked to girls that are at like
the highest level and they've been like,

1050
00:50:27,039 --> 00:50:28,373
no, I felt that way too.

1051
00:50:28,373 --> 00:50:30,513
And I don't mean they felt that way too
when they began.

1052
00:50:30,513 --> 00:50:34,053
I mean like when they go win a pro show
they felt that way.

1053
00:50:34,053 --> 00:50:35,833
So I feel like it's so common.

1054
00:50:35,833 --> 00:50:39,983
So like you said, I did it yesterday and I
do it all the time.

1055
00:50:39,983 --> 00:50:41,893
Like I'm three weeks away from show.

1056
00:50:41,893 --> 00:50:44,153
I had like a little stomach ache
yesterday.

1057
00:50:44,153 --> 00:50:45,623
It just, it was what it was.

1058
00:50:45,623 --> 00:50:46,783
It actually went away at the night.

1059
00:50:46,783 --> 00:50:53,153
But during the day and evening, I just had
like a little heartburn or something.

1060
00:50:53,153 --> 00:50:55,843
And I just didn't look at myself all day.

1061
00:50:55,843 --> 00:50:58,293
I threw on a hoodie, some pants, had to go
to soccer.

1062
00:50:58,293 --> 00:51:00,093
I was like, I'm a walker, joke around,
whatever.

1063
00:51:00,093 --> 00:51:03,793
But when I went to take a shower, it blew
my mind.

1064
00:51:03,793 --> 00:51:07,653
I even had to like pull my husband into
the bathroom with me to be like, can you

1065
00:51:07,653 --> 00:51:12,183
believe that I feel like I weigh 200
pounds right now?

1066
00:51:12,183 --> 00:51:14,873
Like I feel like crap right now.

1067
00:51:14,873 --> 00:51:20,853
But I have veins literally coming out of
my obliques and I have like, I'm ripped.

1068
00:51:20,853 --> 00:51:23,093
But, and he's just like, I don't
understand.

1069
00:51:23,093 --> 00:51:25,833
I'm like, it's just how it is.

1070
00:51:25,833 --> 00:51:27,531
But like we can laugh.

1071
00:51:27,531 --> 00:51:28,071
it is.

1072
00:51:28,071 --> 00:51:28,373
Yeah.

1073
00:51:28,373 --> 00:51:33,113
say, if you're listening to this and
you're a new competitor, there's no

1074
00:51:33,113 --> 00:51:33,643
avoiding it.

1075
00:51:33,643 --> 00:51:34,333
There just isn't.

1076
00:51:34,333 --> 00:51:40,223
You can be the most prideful, just big
headed person.

1077
00:51:40,223 --> 00:51:40,983
It doesn't matter.

1078
00:51:40,983 --> 00:51:45,173
In the bathroom, in your privacy of your
own home, if you're so close to a show,

1079
00:51:45,173 --> 00:51:47,673
you're gonna see loose skin or cellulite.

1080
00:51:47,673 --> 00:51:50,533
You're gonna see something you don't like
and you're just gonna be like, oh my gosh,

1081
00:51:50,533 --> 00:51:51,293
I shouldn't even do this.

1082
00:51:51,293 --> 00:51:51,973
I'm not good enough.

1083
00:51:51,973 --> 00:51:52,833
Why am I doing this?

1084
00:51:52,833 --> 00:51:54,253
And beat yourself up.

1085
00:51:54,333 --> 00:51:57,219
But we're here to tell you that you are
good enough.

1086
00:51:57,219 --> 00:52:03,699
totally normal and also the things that we
fixate on are definitely things that other

1087
00:52:03,699 --> 00:52:05,299
people don't notice.

1088
00:52:05,299 --> 00:52:09,519
Case in point I have a 12 year old
daughter and she's just the most

1089
00:52:09,519 --> 00:52:14,689
beautiful, beautiful child and she says
the craziest things to me like my...

1090
00:52:14,689 --> 00:52:19,049
ears are big and my eyes are too big for
my face and my forehead is so long and I'm

1091
00:52:19,049 --> 00:52:21,039
like, what are you talking about?

1092
00:52:21,039 --> 00:52:26,569
Like we don't the way we see ourselves and
the things that we pick apart other people

1093
00:52:26,569 --> 00:52:29,819
definitely do not see and they don't
notice.

1094
00:52:29,819 --> 00:52:34,019
So like it's so easy to get hyper fixated
on something like, oh, I feel like this

1095
00:52:34,019 --> 00:52:35,739
part of my stomach is always sticking out.

1096
00:52:35,739 --> 00:52:37,519
Other people are like, what are you
talking about?

1097
00:52:37,519 --> 00:52:41,299
You know, so I think that it's important
to know that and don't let don't let it

1098
00:52:41,299 --> 00:52:44,613
affect you and make you stop.

1099
00:52:44,613 --> 00:52:47,223
pursuing this or have it prevent you from
getting on stage.

1100
00:52:47,223 --> 00:52:48,693
It's just nerves too.

1101
00:52:48,693 --> 00:52:51,733
Like this is a very big scary thing.

1102
00:52:51,733 --> 00:52:53,113
It's scary for everybody.

1103
00:52:53,113 --> 00:52:56,933
Like I don't know many women that are just
like, sure, I'll just put on a bikini and

1104
00:52:56,933 --> 00:53:00,293
go on stage and have a bunch of judges
give me a trophy.

1105
00:53:00,293 --> 00:53:00,639
Like.

1106
00:53:00,639 --> 00:53:02,883
they like the progress, not the stage.

1107
00:53:02,883 --> 00:53:06,003
Yeah, because you feel very vulnerable up
there.

1108
00:53:06,003 --> 00:53:07,233
You're absolutely being judged.

1109
00:53:07,233 --> 00:53:08,373
It's what you signed up to do.

1110
00:53:08,373 --> 00:53:12,143
So the whole experience itself can really,
you know, take a toll on you.

1111
00:53:12,143 --> 00:53:16,643
But obviously Mandy and I have been in it
long enough to tell you that there's way

1112
00:53:16,643 --> 00:53:19,843
more that you'll gain from it than, you
know.

1113
00:53:19,843 --> 00:53:24,113
than those scary or stressful times and
it's all worth it.

1114
00:53:24,113 --> 00:53:27,263
And it is honestly, if you've never done
it, once you get out there, you realize

1115
00:53:27,263 --> 00:53:32,983
how welcoming it is and how, you know, you
know, people celebrate you and you could

1116
00:53:32,983 --> 00:53:35,923
think you have no business being up there
and walk away with first place.

1117
00:53:35,923 --> 00:53:41,723
So please don't let that stop you from
doing this because if you've got a dream

1118
00:53:41,723 --> 00:53:44,063
of competing, you just have to go for it.

1119
00:53:44,063 --> 00:53:44,623
You really do.

1120
00:53:44,623 --> 00:53:45,533
Otherwise you'll never know.

1121
00:53:45,533 --> 00:53:48,153
Like how do you know what your potential
is until you go for it?

1122
00:53:48,153 --> 00:53:48,433
Right.

1123
00:53:48,433 --> 00:53:49,797
And then if you get up there and you
don't,

1124
00:53:49,797 --> 00:53:51,637
place as well as you would like.

1125
00:53:51,637 --> 00:53:54,527
Well, everybody has something to work on,
even Miss Olympia.

1126
00:53:54,527 --> 00:53:58,297
So you just take your feedback and then
you just go from there and then that's the

1127
00:53:58,297 --> 00:53:58,717
key to it.

1128
00:53:58,717 --> 00:54:04,177
But you can't let that, those insecurities
stop you from pursuing this because it's

1129
00:54:04,177 --> 00:54:04,787
so rewarding.

1130
00:54:04,787 --> 00:54:08,867
Yeah, always remember you're never alone,
like ever, ever alone, because everybody

1131
00:54:08,867 --> 00:54:09,235
feels -

1132
00:54:09,235 --> 00:54:10,465
way, everybody goes through it.

1133
00:54:10,465 --> 00:54:13,725
And then again, being backstage, whenever
you're backstage, you have to wait like a

1134
00:54:13,725 --> 00:54:15,935
long time usually before you go on.

1135
00:54:15,935 --> 00:54:19,845
Unless like you're first to go on, but
either way you're waiting at some point in

1136
00:54:19,845 --> 00:54:21,475
time for a length of time.

1137
00:54:21,475 --> 00:54:26,885
And whenever you go to meet other women,
you'll talk and you'll see like they

1138
00:54:26,885 --> 00:54:27,645
support you.

1139
00:54:27,645 --> 00:54:29,875
They have imperfections too.

1140
00:54:29,875 --> 00:54:31,095
They have different things.

1141
00:54:31,095 --> 00:54:32,995
I've seen it to where people will be
backstage.

1142
00:54:32,995 --> 00:54:36,775
They will meet, they will chitchat waiting
to go on stage or waiting to line up.

1143
00:54:36,775 --> 00:54:37,645
They'll line up.

1144
00:54:37,645 --> 00:54:39,189
They'll be so like,

1145
00:54:39,189 --> 00:54:42,549
cheery while they're like waiting because
usually you line up and you get on deck

1146
00:54:42,549 --> 00:54:47,709
and then you go on stage that when groups
of girls will go on stage the girls that

1147
00:54:47,709 --> 00:54:53,769
they just met earlier that morning will be
screaming for them behind the stage and

1148
00:54:53,769 --> 00:54:59,929
it's like this supportive community is
just amazing so don't ever feel like

1149
00:54:59,929 --> 00:55:03,529
you're not good enough because you
absolutely are and you are not alone in

1150
00:55:03,529 --> 00:55:04,419
it.

1151
00:55:04,419 --> 00:55:06,139
Yeah, absolutely.

1152
00:55:06,319 --> 00:55:10,989
And the other thing that I wanted to tag
on to that, which is probably the 11th

1153
00:55:10,989 --> 00:55:16,119
unexpected thing, is that tan makes you
look real jacked.

1154
00:55:16,119 --> 00:55:20,969
So you don't realize it until you can even
like, I will say, if you want to see how

1155
00:55:20,969 --> 00:55:25,059
you're going to look on stage, get
yourself a kick ass spray tan when you're

1156
00:55:25,059 --> 00:55:26,819
like about a month out.

1157
00:55:26,819 --> 00:55:28,867
And it shows all the t -

1158
00:55:28,867 --> 00:55:31,707
all the curves, all the tone, all the
definition.

1159
00:55:31,707 --> 00:55:36,467
Like when you get that spray tan on, you
look jacked because I've definitely seen.

1160
00:55:36,467 --> 00:55:37,087
Yes.

1161
00:55:37,087 --> 00:55:40,527
When you see yourself on stage and you see
those stage photos, you're going to be

1162
00:55:40,527 --> 00:55:42,137
like, damn, I look good.

1163
00:55:42,137 --> 00:55:43,987
Like it just all comes together.

1164
00:55:43,987 --> 00:55:48,327
And that's just something that's hard to
believe when you're like you've no makeup

1165
00:55:48,327 --> 00:55:48,607
on.

1166
00:55:48,607 --> 00:55:50,167
You haven't washed your hair in a week.

1167
00:55:50,167 --> 00:55:52,637
You've like just finished your second
cardio session the day.

1168
00:55:52,637 --> 00:55:54,187
Like you got busted nails.

1169
00:55:54,187 --> 00:55:55,487
You don't look cute.

1170
00:55:55,487 --> 00:55:58,821
And then you got to put on your suit and
send your video to your coach.

1171
00:55:58,821 --> 00:56:00,921
and you're like, I am a troll.

1172
00:56:00,921 --> 00:56:02,141
What in the hell am I thinking?

1173
00:56:02,141 --> 00:56:08,201
You know, so girl, just get put a little
makeup on, do your hair, put on a dark

1174
00:56:08,201 --> 00:56:10,341
spray tan and just like and then you can.

1175
00:56:10,341 --> 00:56:13,781
I think sometimes doing those dry runs can
like really help you see that like you

1176
00:56:13,781 --> 00:56:14,781
don't completely suck.

1177
00:56:14,781 --> 00:56:19,501
But yeah, when you're like in mom mode and
you're just like training like crazy and

1178
00:56:19,501 --> 00:56:22,291
you're like hardly bathing and you just,
you know, the last couple of weeks are

1179
00:56:22,291 --> 00:56:23,621
real, real tough.

1180
00:56:23,621 --> 00:56:27,161
You know, you can be like, how in the hell
am I going to look that hot in a few days

1181
00:56:27,161 --> 00:56:27,611
on stage?

1182
00:56:27,611 --> 00:56:28,001
Right.

1183
00:56:28,001 --> 00:56:28,741
But man, you get that.

1184
00:56:28,741 --> 00:56:32,721
tan on and you know then the confidence
starts to comes out too so you almost have

1185
00:56:32,721 --> 00:56:36,951
to like it's like Christmas Day you just
have to like wait for it and you know just

1186
00:56:36,951 --> 00:56:40,221
unwrap the presents and you're like tada
like there it is it all comes together you

1187
00:56:40,221 --> 00:56:40,661
know

1188
00:56:40,661 --> 00:56:44,581
like going to get like a spray tan or just
even going to like the like one of the

1189
00:56:44,581 --> 00:56:47,971
makeup altissim for it and getting like
self tanner and like self tanning yourself

1190
00:56:47,971 --> 00:56:53,111
You'd be surprised even just like the
lightest bronze coat Makes such a beam

1191
00:56:53,111 --> 00:56:59,501
that it does because I did it the other
week I like I'm I'll go I haven't tanned

1192
00:56:59,501 --> 00:57:03,101
it like forever, but I wanted to do put on
some tanner for oh, yeah the photo shoot I

1193
00:57:03,101 --> 00:57:04,831
was like, why did I do like brain fog?

1194
00:57:04,831 --> 00:57:07,641
I forgot why I even did that But I put on
some bronzer.

1195
00:57:07,641 --> 00:57:09,365
I was like, okay, let's see what happens
and I

1196
00:57:09,365 --> 00:57:10,615
I got so many compliments.

1197
00:57:10,615 --> 00:57:15,815
I didn't even think that much into it, but
I had a lot of people be like, oh, well,

1198
00:57:15,815 --> 00:57:17,335
you look so tan and did it.

1199
00:57:17,335 --> 00:57:20,045
I'm like, it's just a coat of bronzer.

1200
00:57:22,205 --> 00:57:24,821
Right?

1201
00:57:24,821 --> 00:57:26,411
It makes a huge difference.

1202
00:57:26,411 --> 00:57:27,751
It really does.

1203
00:57:27,951 --> 00:57:29,691
What else on this?

1204
00:57:30,371 --> 00:57:32,643
but we're almost at our hour mark.

1205
00:57:32,643 --> 00:57:34,133
Did we get to, I feel like we got more
than that.

1206
00:57:34,133 --> 00:57:37,983
Cause I think one of, one of mine was like
five in one.

1207
00:57:38,463 --> 00:57:39,425
Self doubt.

1208
00:57:39,425 --> 00:57:40,305
like a bunch in one.

1209
00:57:40,305 --> 00:57:42,875
So we'll have to get the exact number.

1210
00:57:42,915 --> 00:57:48,815
But we, so you guys listening, we did have
quite a bit of like unexpected things that

1211
00:57:48,815 --> 00:57:49,375
can occur.

1212
00:57:49,375 --> 00:57:51,185
So we can definitely do a part two of
this.

1213
00:57:51,185 --> 00:57:55,935
And if there's anything that like you guys
think of or like, how do you guys combat

1214
00:57:55,935 --> 00:58:00,155
this or what would you do if this happened
or like throw scenarios at us?

1215
00:58:00,155 --> 00:58:00,825
That'd be fun.

1216
00:58:00,825 --> 00:58:02,735
Like situations like.

1217
00:58:02,963 --> 00:58:05,823
occurred for you that you didn't expect.

1218
00:58:06,483 --> 00:58:07,271
Yeah.

1219
00:58:07,271 --> 00:58:08,451
be really cool.

1220
00:58:08,451 --> 00:58:09,971
But yeah.

1221
00:58:09,971 --> 00:58:10,431
more.

1222
00:58:10,431 --> 00:58:12,271
I mean, the list goes on and on.

1223
00:58:12,271 --> 00:58:14,211
I think of things all the time, too.

1224
00:58:14,211 --> 00:58:19,321
Or just even like in coaching, because
Mandy and I both coach, which I feel like

1225
00:58:19,321 --> 00:58:22,871
we don't talk about that enough, but we
are both coaches.

1226
00:58:22,871 --> 00:58:27,361
And so, you know, we're happy to answer
any questions you guys have about your

1227
00:58:27,361 --> 00:58:30,471
preps or even, you know, lifestyle weight
loss.

1228
00:58:30,471 --> 00:58:36,531
We do both competition prep and, you know,
regular weight loss transformations.

1229
00:58:36,531 --> 00:58:37,273
Yeah.

1230
00:58:37,273 --> 00:58:40,743
had quite a few women reach out to me
lately that want to do a show, but they

1231
00:58:40,743 --> 00:58:42,603
want to take some time to build some
muscle.

1232
00:58:42,603 --> 00:58:43,963
And so we do that as well.

1233
00:58:43,963 --> 00:58:48,883
So we do building phases, lifestyle, prep
coach, weight loss, all the things.

1234
00:58:48,883 --> 00:58:52,123
So always, always, I'm always on
Instagram.

1235
00:58:52,123 --> 00:58:53,143
Just, I am.

1236
00:58:53,143 --> 00:58:54,033
I love Instagram.

1237
00:58:54,033 --> 00:58:59,907
So always feel free to comment any of the
platforms that you have this podcast on.

1238
00:58:59,907 --> 00:59:02,007
there's a million links down below.

1239
00:59:02,007 --> 00:59:05,387
I expanded our show notes the other day
and I was like, damn, this thing is long.

1240
00:59:05,387 --> 00:59:09,147
There's like a million coupon codes down
there, like all the different companies

1241
00:59:09,147 --> 00:59:11,987
that we work with and then info about our
programs.

1242
00:59:11,987 --> 00:59:16,767
And you can message us at any time with
any questions or if you want to inquire

1243
00:59:16,767 --> 00:59:22,027
about how our coaching program works, we
would love to share that with you as well.

1244
00:59:22,027 --> 00:59:25,007
But I always I listen to other podcasts
and people plug that all the time.

1245
00:59:25,007 --> 00:59:28,707
And I just we just get on these talking
tangents and I forget.

1246
00:59:28,707 --> 00:59:29,289
So.

1247
00:59:29,289 --> 00:59:30,489
I like our talking tan.

1248
00:59:30,489 --> 00:59:34,659
I feel like, yeah, it's relatable, I
guess.

1249
00:59:34,659 --> 00:59:35,535
I don't know.

1250
00:59:35,535 --> 00:59:40,135
I always say this, but we talk like a half
an hour or more before we even hit record

1251
00:59:40,135 --> 00:59:41,515
because we do.

1252
00:59:41,515 --> 00:59:43,695
We have so much tea to spill.

1253
00:59:43,815 --> 00:59:45,435
So anyways.

1254
00:59:45,435 --> 00:59:46,915
not, we don't live close to each other.

1255
00:59:46,915 --> 00:59:49,875
So I mean, we text and stuff, but we, you
know, we're far away.

1256
00:59:49,875 --> 00:59:53,555
But yeah, guys, we hope you enjoyed this
episode and kind of like we said, if you

1257
00:59:53,555 --> 00:59:56,715
guys think of any, yeah, just let us know
if you think of anything.

1258
00:59:56,715 --> 01:00:00,395
And then also we can definitely make a
part two of this and just keep going with

1259
01:00:00,395 --> 01:00:01,355
the unexpected.

1260
01:00:01,355 --> 01:00:03,355
But thanks guys for tuning in.

1261
01:00:03,355 --> 01:00:05,507
We will be back next week.

1262
01:00:05,507 --> 01:00:06,677
Yes, thanks everybody.

1263
01:00:06,677 --> 01:00:08,067
Have a good one.

1264
01:00:08,067 --> 01:00:09,227
Bye!