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Hello everyone and welcome back to
Bikini's After Babies.

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This is our 15th episode and I am, yeah,
I'm your host Mandy Rashaun here with your

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other beautiful blonde host.

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Hey everybody, thank you for tuning in
again.

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Welcome back to Bikini's After Babies.

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We have sort of a chill girl chat episode
for you today.

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We've had some amazing guests on and we
have a nice lineup coming up, but we

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thought it would be good today just to
catch up and talk about what's been going

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on for us and then share some tips with
you guys about things that we've found

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helpful.

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Today we're gonna talk about birthdays and
girls night out and traveling and sort of

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how we navigate that on prep.

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So Mandy, why don't you share with us how
your prep journey is going?

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I know your show is right around the
corner now and you just celebrated your

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birthday.

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So a very happy birthday to you.

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Yeah.

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Thank you.

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Thank you so much.

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I know I'm getting like the emotions
coming because I'm in the month because

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it's what it's March.

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It's March 5th right now.

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And so I leave on March 28th and I will go
to Florida to compete on March 30th.

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So it's nuts.

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It's what I'm four weeks out now and it's
crazy.

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It goes by so fast.

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Like I feel like just the other day I was
like 24 weeks out or I was in my off

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season and then I blinked and I'm like, oh
my gosh, like everything's booked.

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and done and ready and you just gotta fly
out and like go right but yeah yeah

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making your return?

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You know what's crazy is I am so excited.

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I feel like the excitement is taking over
more than the nerves.

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And I feel like that's because I practice
so much.

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I practice posing all the time to the
point where I'm like, okay, well, if my

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arm goes this way on accident, oh well.

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It's like I'm getting those jitters out.

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So it's like the whole practicing posing,
which I was always really terrible at.

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I would practice a little bit here and
there, but I never nailed it all the time.

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Like I treat it just like weightlifting.

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So practicing constantly in my bathroom on
carpet all the time walking around

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background music walking back in front all
that so that's helped quite a bit but

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Yeah, just really staying consistent.

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But no.

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Yeah, my birthday was Friday.

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It was super exciting I turned 35 and it's
funny I made like a birthday post and I

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don't know if you caught this Jillian But
my first little hashtag was NPC masters

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Yay, welcome to the Masters Club.

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I thought that was so funny.

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It was like the first thing I thought of.

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But no, it was really chill.

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It was really quiet.

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I really just relaxed.

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I, know, lifted in the morning, spent time
with family.

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It was just really kind of, you know,
relaxing birthday, nothing too exciting.

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But yeah, I've just been, you know,
grinding and counting down the days and

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just ready to go.

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So.

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that's awesome.

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a busy, you had a very busy weekend.

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How was your weekend?

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You had to fly out to Dallas.

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Yeah, we flew out really early on Friday
for a big cheerleading competition.

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So it was it's called NCA and it's it's
one of the big like all star competitions.

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And we've been to several big ones before.

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This is like our third year doing all star
cheer with my daughter.

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She's 12 and but it was massive.

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Like there was I think like close to 1400
teams.

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It was a three day event.

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And Dallas itself is really big.

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And so

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just like even the traffic was, I mean, 10
times more than I'm used to.

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But it was really, really fun.

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I'm 14 weeks, 13 weeks out now, I think.

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And I've been in prep since the new year,
just needing to take the time to come in

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how I want to.

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And then also, um.

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You know, I had some gut issues last year,
so I wanted to make sure that I was like

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taking a long and slow approach to prep.

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But it's it has like really flown by as
well.

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So there's no time to spare that doesn't
mean that I can cut corners or like slack

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off at all.

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So, you know, the day before preparing all
the food to take there and, you know, I

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pack healthy stuff for the kids as well.

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And, you know, being just away from home,
like like having all the things that you

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need.

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So and when you get to.

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convention centers like a lot of times
you're kind of there for the day like the

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hotel is

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you know, miles away and then you're
parked and so you're sort of just like,

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what do you have access to?

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So making sure you have enough water and
if you have supplements that you have to

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take during the day, if you have meals
that you need to take.

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So just kind of planning that so that I
can, you know, not focus on myself.

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I can focus on my daughter and be there
for her and do the thing and be a part of

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it and not be stressed.

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So that like is a big thing we're going to
talk about today is just, you know, how to

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prepare.

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But we had a great time and we came back
yesterday morning.

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So I have

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you would call like a cheer hangover.

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So like cheer moms.

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Oh, it's just.

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Yeah.

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And like the emotions of it too, because
they compete over two days and the week

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leading into it, they had practice every
night after school and sometimes staying

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at the gym late and then, you know,
getting all other uniforms put together.

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Yeah, they do.

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And, you know, they go out there and we,
we scream and yell and, you know, we, we

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wear all the, you know, the team gear and,
you know, carry around these huge

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backpacks all day.

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I think over the course of three days, I
got almost 50 ,000 steps.

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So, um,

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steps you get.

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Yeah, it's a ton because the convention
centers are really big and then you're

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kind of spread out.

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You're going from hall to hall.

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And then we also cheer on other teams from
our gym.

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And then, you know, we have hours in
between performance and, you know, awards.

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So then we'll go.

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walk and find something to eat and
sightsee and whatnot.

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So it's a very active, busy weekend.

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So it's no surprise I had like a three
pound drop while I was gone.

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But I but I what I'll say is that it does
it that took effort like because if you

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don't take your meals and stuff, all you
have access to is just what they have,

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which is like pizza and dip and dots.

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Um, and so I try to share when I can, um,
what I take and it's so busy.

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Like I would love to do a real day in the
life.

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I don't know how these like tick tock
cheer moms do it.

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It's so busy, like from getting there on
time and parking and finding the meat spot

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and, you know, and then it's exciting.

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You know, you, you want to be present and
involved and whatnot, but, um, just from

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getting up and getting training in and
working on posing and then getting ready

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to go over to the competition.

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So it's a lot, but I think I've got it
down to a pretty good, you flow.

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of packing everything, putting it in
little baggies.

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And we got a TSA pre -check.

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My husband and I did it a couple years
ago.

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And they never go through my cooler bag
when I fly with food.

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I never have any troubles at all.

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with flying with a cooler recently.

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I can't remember.

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It's been...

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I can't remember the last time I flew.

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It was relatively recent.

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I think I was going to expedite a show and
it was when I was just getting into my

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prep and I was worried about that because
I hadn't had a fly with a cooler.

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I've been able to pack stuff and get stuff
and I drive a lot of the places.

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I like to drive, I like to road trip and I
was so worried about that flying but

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shockingly, I was able to bring a cooler
bag and my, I had a fly.

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had some type of ice pack and I was able
to pack all my stuff.

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And I also don't use Tupperware when I
travel for length of time.

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I'll pack a thing of Tupperware to use as
something to heat in, like if I don't have

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access to a plate or a napkin.

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But I'll baggy all of my stuff.

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I'll divide all my stuff.

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I try to compact as much stuff as I can
into a little thing.

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I remember one time I was walking past one
of the drug dogs and I had like mass

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amounts.

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chicken in my bag and I was like I mean
they're trained but like this like I have

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a like and I mean my chicken was right by
their nose and I was like okay this is

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gonna be interesting of course nothing
happened but I was surprised how much

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stuff you can take with you on a plane
whenever you're like in prep.

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on my in my carry on pretty much like I'll
usually have like my backpack and if I'm

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traveling for a show that like my suit and
my shoes and my jewelry and my hair

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extensions will all be in there and then
my personal item or like purse or whatever

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is like a small like soft sided cooler and
then everything is I freeze everything

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because I have had ice packs taken off of
me and generally like if I'm going

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anywhere it's typically a domestic flight
so I'm not.

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you know, in the airport for hours.

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If I just freeze everything in like
freezer baggies and then like you, I have

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something to like like a dish or something
that I'll heat everything up in so that

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I'm not eating out of baggies and whatnot.

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And then I'll take one meal inside of my
like hot logic, which is like a little

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portable like food warmer.

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And it only takes like 30 minutes for it
to warm up a meal, even if it's frozen.

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So I'll just find a spot in the terminal,
plug that in if I have to eat or eat it

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cold if I have to.

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Yeah.

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I've used those before.

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that don't have a microwave like anywhere
in the hotel or if you stay at a

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bodybuilding hotel and they have like a
microwave suite, sometimes there's two

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microwaves and like 30 athletes all in
there at one time like trying to keep

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their food.

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So I just like to have that just in case I
always take it.

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But it also like serves as a cooler as
well.

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So like when I went to the convention
center, I had a meal in there that I could

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just.

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and I had to unplug a cheerleader cell
phone.

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Every kid never has a charged cell phone,
I swear to God.

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So, but that and like, you know, if I'm
like farther out, like in my off season,

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then I still take food with me, but I'll
take like protein bars or things like

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that.

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Right now I'm not eating things like that.

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So I don't take things like that, but
there's ways to do it.

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I think I always take food no matter how
far my show is just because I it's

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important for me to feel good.

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I don't want to like, you know, have all
these

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trips and things going on and then come
home and just feel like a bag of shit for

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a week.

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Like I want to come back and feel great.

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And my nutrition is pretty important as an
athlete.

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So it's, it can be done.

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And so it just takes, make a list and.

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started this prep, like, cause I started
it so long ago, if you think about it, and

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I've always started long preps.

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Like, I just like it that way.

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And when I first started, I didn't know
any better.

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I just was like, oh, it takes a long time.

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And so I just did it that way.

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And then of course you learn that you can
grind a prep out if you like want to or

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have to.

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you panic if you ever have to do that?

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Like even me, I have so much time.

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I feel like even now, like I've been in
prep for like 10, 12 weeks and I'm like,

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oh my gosh, it's like too soon, right?

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Cause you're so used to having more time.

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Like, I don't know, I I prefer it that way
too.

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So I'm just like you.

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but I'm the same way with food.

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Like when it comes, I think our thing is
like, you have to really know your, why

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are you doing this?

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And that has to be really loud in your
head.

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Like your personal goals.

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Because like when I started this prep, it
was back in like September.

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It was after Labor Day, like officially
per se.

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Because I came back from a family trip in
Florida and I was like, I'm ready.

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Like I'm just ready.

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And I had...

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I had followed a lifting plan and not a
nutrition plan.

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I made my own plan and did my own stuff,
but weight lifting wise and lifting

231
00:11:47,114 --> 00:11:48,854
heavier and heavier, I did that.

232
00:11:48,854 --> 00:11:50,594
I followed a plan for that.

233
00:11:50,594 --> 00:11:54,154
But going into this prep, I back on my
nutrition plan, everything.

234
00:11:54,154 --> 00:11:57,914
And I just, I don't care how far away I
am.

235
00:11:57,914 --> 00:12:02,614
I don't care if I'm eight months away from
the show that I'm going to do.

236
00:12:02,614 --> 00:12:04,194
I will pack my food.

237
00:12:04,194 --> 00:12:06,734
I will do exactly what my nutrition plan
said.

238
00:12:06,734 --> 00:12:07,634
I will not snack.

239
00:12:07,634 --> 00:12:09,210
I will not accidentally eat.

240
00:12:09,210 --> 00:12:11,850
eat this, I will, I just don't do it.

241
00:12:11,850 --> 00:12:17,680
And a lot of it is just because I know I
want to be able to go on stage and say

242
00:12:17,680 --> 00:12:19,560
like, I did everything I possibly could.

243
00:12:19,560 --> 00:12:23,620
And if I lose, I did everything I possibly
could to win though.

244
00:12:23,620 --> 00:12:28,080
Instead of like, ah shit, I shouldn't have
ate that cake or birthday cake or lied to

245
00:12:28,080 --> 00:12:31,080
my coach or hid this or snuck that.

246
00:12:31,080 --> 00:12:34,420
Like, cause at the end of the day, like
you're always going to know what you do,

247
00:12:34,420 --> 00:12:35,510
even if you don't tell anybody.

248
00:12:35,510 --> 00:12:37,340
Like there's no secret.

249
00:12:37,340 --> 00:12:39,196
Like you're never going to have any
secrets.

250
00:12:39,196 --> 00:12:41,156
Your body's not going to hide it.

251
00:12:41,296 --> 00:12:41,954
But...

252
00:12:41,954 --> 00:12:43,224
I mean, we all slip up.

253
00:12:43,224 --> 00:12:46,994
We've all had accidents, especially as new
athletes, and that's fine.

254
00:12:46,994 --> 00:12:51,564
Like, I think it's just having that
mindset of like, okay, I, you know, I

255
00:12:51,564 --> 00:12:54,394
slipped up and I ate these cookies.

256
00:12:54,474 --> 00:12:56,394
I don't need to do that again.

257
00:12:56,394 --> 00:12:59,904
I need to not do that again and hop right
back on my nutrition plan.

258
00:12:59,904 --> 00:13:01,794
And that needs to like be it.

259
00:13:01,794 --> 00:13:06,714
But no, so when I started back in like
September, I packed all my food.

260
00:13:06,714 --> 00:13:08,514
I was communicable with my coach.

261
00:13:08,514 --> 00:13:10,594
Every time I traveled, I let my coach
know.

262
00:13:10,594 --> 00:13:11,950
Because you never know,

263
00:13:11,950 --> 00:13:14,620
if your travel is gonna affect your check
-in.

264
00:13:14,620 --> 00:13:18,720
So even if you do everything perfect and
you pack all your stuff, I still will let

265
00:13:18,720 --> 00:13:24,680
my coach know like, hey, I'm going here,
I'm doing this, I'm running around, you

266
00:13:24,680 --> 00:13:28,070
know, just like you would let your coach
know like, hey, I got all these steps

267
00:13:28,070 --> 00:13:30,100
because I went to this place.

268
00:13:30,660 --> 00:13:34,950
But if there was ever some situation where
I'm like traveling out of the country or

269
00:13:34,950 --> 00:13:38,150
if I'm like going somewhere that's
important, like I went to the Smoky

270
00:13:38,150 --> 00:13:41,826
Mountains in the middle of a prep and it
was a romantic vacation.

271
00:13:41,826 --> 00:13:42,776
I wanted to eat out.

272
00:13:42,776 --> 00:13:44,506
And so we planned for that.

273
00:13:44,506 --> 00:13:45,538
I...

274
00:13:45,538 --> 00:13:51,718
I packed my food, I still had my food, and
then I had like a few snacks out and a few

275
00:13:51,718 --> 00:13:52,298
meals out.

276
00:13:52,298 --> 00:13:56,678
I was also months and months away from my
show.

277
00:13:56,678 --> 00:14:00,638
I still weight lifted, I still walked a
ton, drank a ton of water.

278
00:14:00,638 --> 00:14:01,498
I had all these things.

279
00:14:01,498 --> 00:14:06,878
I don't drink alcohol, but I still would
enjoy food and time with my husband, but

280
00:14:06,878 --> 00:14:10,958
still try to do as much stuff as I
possibly can that's incorporated in my

281
00:14:10,958 --> 00:14:11,598
prep.

282
00:14:11,598 --> 00:14:13,758
So I just don't.

283
00:14:13,758 --> 00:14:14,477
Mm -hmm.

284
00:14:14,477 --> 00:14:16,747
theme is that like it's a lifestyle.

285
00:14:16,747 --> 00:14:21,587
I think we both are on the same page that
like at any point in our fitness journey,

286
00:14:21,587 --> 00:14:27,267
there's some consideration for what is our
working out schedule going to look like,

287
00:14:27,267 --> 00:14:31,077
like leading up to the trip and then while
we're gone, what about our

288
00:14:31,077 --> 00:14:31,927
supplementation?

289
00:14:31,927 --> 00:14:33,267
What about rest and recovery?

290
00:14:33,267 --> 00:14:34,227
And then what about food?

291
00:14:34,227 --> 00:14:38,827
Like you're not just an athlete when
you're in prep.

292
00:14:38,827 --> 00:14:42,783
If this is something that you do, you're
thinking about it year round.

293
00:14:42,783 --> 00:14:44,273
I think that's okay.

294
00:14:44,273 --> 00:14:48,893
And I think that if you don't think that's
okay, then this probably isn't for you.

295
00:14:48,893 --> 00:14:50,113
And that's okay too.

296
00:14:50,113 --> 00:14:56,513
But, you know, for a while I kind of used
to like downplay what my offseason looked

297
00:14:56,513 --> 00:15:00,733
like because I wanted people to think I
was normal and like I wasn't obsessed.

298
00:15:01,042 --> 00:15:03,642
But I'm not obsessed, I'm focused.

299
00:15:03,642 --> 00:15:05,822
This is something that's important to me.

300
00:15:05,822 --> 00:15:12,032
And just because the countdown is 41 weeks
or it's 10 weeks, there's some thought,

301
00:15:12,032 --> 00:15:17,182
care and consideration to my nutrition and
my training all the time.

302
00:15:17,202 --> 00:15:19,984
It's self care, 100%.

303
00:15:19,984 --> 00:15:22,434
doesn't matter how close you are to the
stage.

304
00:15:22,434 --> 00:15:26,734
Like you said, 10 weeks, 40 weeks, you
still should take some consideration to

305
00:15:26,734 --> 00:15:28,294
what you put in your body.

306
00:15:28,294 --> 00:15:29,864
How is it gonna hurt your stomach?

307
00:15:29,864 --> 00:15:31,734
How is it gonna help your stomach?

308
00:15:31,814 --> 00:15:33,174
What are you showing?

309
00:15:33,174 --> 00:15:35,474
How do you feel, your mindset?

310
00:15:35,774 --> 00:15:38,414
That all is a form of self care.

311
00:15:38,414 --> 00:15:44,304
We're just choosing to step on stage and
be more competitive and, you know, I'm

312
00:15:44,304 --> 00:15:46,168
blanking on the word I wanna use, but
like,

313
00:15:46,720 --> 00:15:48,500
challenge it differently.

314
00:15:48,500 --> 00:15:53,480
But everybody should still have the
thought of like, okay, I wanna cook my

315
00:15:53,480 --> 00:15:54,920
food so I can eat healthy.

316
00:15:54,920 --> 00:15:56,580
I wanna make sure I get enough water in.

317
00:15:56,580 --> 00:16:00,660
I wanna move my body because it's good for
me.

318
00:16:00,660 --> 00:16:02,662
It should be some consideration.

319
00:16:02,662 --> 00:16:03,582
I think so.

320
00:16:03,582 --> 00:16:04,691
And I think that.

321
00:16:04,691 --> 00:16:07,591
If you don't understand, I think that's
that's OK, too.

322
00:16:07,591 --> 00:16:11,631
Like and there are some people who do a
great job of like maintaining a nice,

323
00:16:11,631 --> 00:16:16,291
healthy balance and like they'll make
great choices while they're traveling and

324
00:16:16,291 --> 00:16:18,271
and they're fine and they're healthy
people.

325
00:16:18,271 --> 00:16:20,921
And, you know, they they look great in
their clothes.

326
00:16:20,921 --> 00:16:22,551
They don't have a weight issue.

327
00:16:22,551 --> 00:16:23,631
I think that's great.

328
00:16:23,631 --> 00:16:25,821
What we're talking about is just something
different.

329
00:16:25,821 --> 00:16:31,491
Like we are, you know, our bodies and our
performance is really important as

330
00:16:31,491 --> 00:16:31,901
athletes.

331
00:16:31,901 --> 00:16:35,088
And so that's why we put that care and
consider.

332
00:16:35,088 --> 00:16:37,348
to me, it's not it's not a big deal.

333
00:16:37,348 --> 00:16:41,718
Like it's not a huge hassle to like meal
prep and put things in baggies and take it

334
00:16:41,718 --> 00:16:45,088
with me because it's just become necessary
for my sport.

335
00:16:45,088 --> 00:16:45,988
It's what I enjoy.

336
00:16:45,988 --> 00:16:49,698
And I was just telling you this morning,
like I didn't have any cravings while I

337
00:16:49,698 --> 00:16:52,888
was gone, you know, and it looks different
all the time.

338
00:16:52,888 --> 00:16:56,618
Like when we were traveling for cheer
earlier in the season and I was further

339
00:16:56,618 --> 00:16:57,968
out, I wasn't in prep yet.

340
00:16:57,968 --> 00:17:00,138
You know, I still took like 90 percent of
my food.

341
00:17:00,138 --> 00:17:02,298
I was allowed to have a cheat meal when I
was there.

342
00:17:02,298 --> 00:17:04,455
I had a little bit more flexibility this
time.

343
00:17:04,455 --> 00:17:07,695
No, I wasn't allowed to do that because
I'm a little bit closer and that's fine,

344
00:17:07,695 --> 00:17:07,965
too.

345
00:17:07,965 --> 00:17:12,685
I still went I'm not gonna not go I'm not
gonna make a big deal out of it and I just

346
00:17:12,685 --> 00:17:16,785
got my workouts in we got a Day pass to a
really great gym and I trained with my son

347
00:17:16,785 --> 00:17:19,075
on Friday the hotel gym.

348
00:17:19,075 --> 00:17:21,895
Yeah, it was so great It was such a good
gym was really fun.

349
00:17:21,895 --> 00:17:26,285
And like that's again like I'm obviously a
fitness nerd I like you know when I'm in a

350
00:17:26,285 --> 00:17:31,315
town if there's a notable gym that I've
heard of I want to go check it out and you

351
00:17:31,315 --> 00:17:34,830
know play around and all the equipment and
so we went to Metro flex

352
00:17:34,830 --> 00:17:36,770
Plano, which was amazing.

353
00:17:36,890 --> 00:17:40,850
So yeah, I think it's just it's just a
lifestyle and you might not understand

354
00:17:40,850 --> 00:17:45,550
that I had gotten a few conversations
going with girls in my DMs while I was

355
00:17:45,550 --> 00:17:49,520
gone just about like, what do you do when
people ask you about what you're eating

356
00:17:49,520 --> 00:17:54,120
and like, how do you manage and and if
you're new, like, please ask us those

357
00:17:54,120 --> 00:17:58,610
questions because we love to share our
advice because it took some trial and

358
00:17:58,610 --> 00:18:02,350
error and I've definitely picked up little
tips and tricks from people along the way.

359
00:18:02,350 --> 00:18:04,166
And the biggest one is I use

360
00:18:04,166 --> 00:18:09,746
They're, well, they're food safe shampoo
and conditioner bottles.

361
00:18:09,780 --> 00:18:17,030
I got some heat about using shampoo
containers for my ranch and my sugar free

362
00:18:17,030 --> 00:18:19,180
barbecue and my creamer.

363
00:18:19,180 --> 00:18:19,820
Like, yeah.

364
00:18:19,820 --> 00:18:27,140
So I use I use like travel containers for
my condiments so you can carry them on

365
00:18:27,140 --> 00:18:29,120
because you can't have more than like four
ounces.

366
00:18:29,120 --> 00:18:32,730
So I have like a little shampoo squeezy
bottle that I put like my sugar free

367
00:18:32,730 --> 00:18:33,550
barbecue sauce in.

368
00:18:33,550 --> 00:18:37,510
And then I have like another one that I
put my almond milk in for my coffee.

369
00:18:37,510 --> 00:18:39,687
And somebody was like, oh, those aren't
foods.

370
00:18:39,687 --> 00:18:42,117
like people just have an opinion about
everything.

371
00:18:42,117 --> 00:18:44,717
I swear like, oh, you can't use those are
not food safe.

372
00:18:44,717 --> 00:18:46,987
And I'm like, let me check.

373
00:18:46,987 --> 00:18:49,087
And then sure enough, they said food safe.

374
00:18:49,087 --> 00:18:51,987
So I'm like, I can't be the only one who's
putting barbecue sauce in their shampoo

375
00:18:51,987 --> 00:18:52,567
bottle.

376
00:18:52,567 --> 00:18:53,668
Jerk.

377
00:18:53,668 --> 00:18:57,600
many clever, like, there's so many clever,
like, different ways of doing things.

378
00:18:57,600 --> 00:19:01,590
and tips and tricks of like things to do
that make things easier.

379
00:19:01,590 --> 00:19:07,650
So anyways, but, but yeah, you know, I
think that there's definitely questions,

380
00:19:07,650 --> 00:19:14,040
you know, if somebody doesn't know, like
that I compete and I have to say like, I'm

381
00:19:14,040 --> 00:19:17,590
a bikini bodybuilder or I think we might
have talked about this with Nicole too,

382
00:19:17,590 --> 00:19:22,770
like, you know, but I think it's more
common now, certainly like when bikini

383
00:19:22,770 --> 00:19:25,996
first came around, you know, I went from a

384
00:19:25,996 --> 00:19:30,696
competitor to a bikini competitor and I
had to be like, so it's like bodybuilding,

385
00:19:30,696 --> 00:19:36,596
but it's smaller and we wear bikinis and
you know, it was, was harder in 2009, but

386
00:19:36,596 --> 00:19:39,606
now, you know, everybody kind of knows
somebody who's done it before.

387
00:19:39,606 --> 00:19:41,876
Like I'm certainly not the first one that
they've ever met.

388
00:19:41,876 --> 00:19:46,416
And they'll say stories like, Oh, my
friend, um, her husband competes and like

389
00:19:46,416 --> 00:19:50,476
he drinks egg whites and you know, he
drinks out of a milk jug and does all this

390
00:19:50,476 --> 00:19:50,876
crazy stuff.

391
00:19:50,876 --> 00:19:51,656
I know that's cool.

392
00:19:51,656 --> 00:19:54,766
Like I don't do that, but you know, I
think it's cool when people have an

393
00:19:54,766 --> 00:19:55,286
interest in it.

394
00:19:55,286 --> 00:19:55,801
I like.

395
00:19:55,801 --> 00:19:58,521
about it, but you can definitely like you
can read the room, be like that.

396
00:19:58,521 --> 00:20:02,121
People don't think it's cool or like, you
know, they think it's weird or they hate

397
00:20:02,121 --> 00:20:02,731
it.

398
00:20:02,731 --> 00:20:06,691
But most I will say I'm pretty fortunate
in that the cheer moms are like very

399
00:20:06,691 --> 00:20:07,651
supportive.

400
00:20:07,651 --> 00:20:08,611
They think it's cool.

401
00:20:08,611 --> 00:20:12,391
And, you know, I don't I don't have that
peer pressure or like, why are you doing

402
00:20:12,391 --> 00:20:12,691
that?

403
00:20:12,691 --> 00:20:15,074
Or, you know, the opinions, you know.

404
00:20:15,074 --> 00:20:19,164
I feel like this day and age has changed
quite a bit because I have that too in all

405
00:20:19,164 --> 00:20:24,634
of my circles, but it didn't start like
that because so I feel like as we get

406
00:20:24,634 --> 00:20:28,524
older, we obviously like everybody's
getting older and we hang out with older

407
00:20:28,524 --> 00:20:29,134
crowds.

408
00:20:29,134 --> 00:20:34,724
And I feel like the ages of like 30, 40,
50, they're so much more welcoming to like

409
00:20:34,724 --> 00:20:38,204
healthy choices and lifestyle change and
moving your body.

410
00:20:38,204 --> 00:20:40,374
And it's like, they want to know more.

411
00:20:40,734 --> 00:20:43,534
So even if they're like overweight,
they've never done it.

412
00:20:43,534 --> 00:20:45,210
They have no idea how they're like alive.

413
00:20:45,210 --> 00:20:46,760
more like people are more welcoming of it.

414
00:20:46,760 --> 00:20:51,500
Cause I know when like, like I don't
travel I would say as much as you do for

415
00:20:51,500 --> 00:20:51,750
cheer.

416
00:20:51,750 --> 00:20:54,740
Like when I travel for soccer, it's mainly
like a day.

417
00:20:54,740 --> 00:20:57,560
Of course we have tournaments, but it's
not, I don't think it's as extensive as

418
00:20:57,560 --> 00:20:59,220
like what you guys have to do.

419
00:20:59,220 --> 00:21:00,220
I pack my food.

420
00:21:00,220 --> 00:21:02,340
I do like really exactly what you do.

421
00:21:02,340 --> 00:21:05,260
I just keep all my stuff in a little
cooler, pack all my stuff.

422
00:21:05,260 --> 00:21:06,940
My saving grace is always Stevia.

423
00:21:06,940 --> 00:21:11,150
Like I swear, if you are ever around me, I
will always have like Stevia, Stevia in my

424
00:21:11,150 --> 00:21:11,890
purse, in my car.

425
00:21:11,890 --> 00:21:13,283
Like it's always with me.

426
00:21:13,283 --> 00:21:14,223
coffee girl though.

427
00:21:14,223 --> 00:21:15,213
You really are.

428
00:21:15,213 --> 00:21:17,284
Every time I see you, you have, yeah.

429
00:21:17,284 --> 00:21:18,024
all last night.

430
00:21:18,024 --> 00:21:19,984
So last night I had an event that I went
to.

431
00:21:19,984 --> 00:21:24,534
My husband hosted a big event here in
Kansas City and I had to bring all my

432
00:21:24,534 --> 00:21:25,074
food.

433
00:21:25,074 --> 00:21:27,894
And I always like to keep it really
simple.

434
00:21:27,894 --> 00:21:34,594
That is probably another thing and why I
like to cook my own food.

435
00:21:34,734 --> 00:21:35,106
I...

436
00:21:35,106 --> 00:21:39,486
I feel like there was this wave of things
that happened where it's like, oh, here's

437
00:21:39,486 --> 00:21:40,486
healthy cookbooks.

438
00:21:40,486 --> 00:21:41,406
Great.

439
00:21:41,406 --> 00:21:45,456
Here's 30 ingredients and here's the time
consumption that it takes.

440
00:21:45,456 --> 00:21:47,042
And I'm like...

441
00:21:47,042 --> 00:21:49,642
I don't know why that started.

442
00:21:49,642 --> 00:21:50,882
I just don't.

443
00:21:50,882 --> 00:21:54,402
If you have the time and you want to cook
something really integral, super cool.

444
00:21:54,402 --> 00:21:55,562
I love cooking shows.

445
00:21:55,562 --> 00:21:58,242
I love to watch the competition stuff.

446
00:21:58,242 --> 00:22:06,182
But I also know it is some salt, pepper,
garlic, onion, powder, maybe some ranch

447
00:22:06,182 --> 00:22:10,522
seasoning packet on some chicken, and you
call it a day.

448
00:22:11,822 --> 00:22:12,902
Yeah.

449
00:22:14,042 --> 00:22:14,804
Like.

450
00:22:14,804 --> 00:22:16,954
elaborate and I'm like, that's not doable.

451
00:22:16,954 --> 00:22:18,074
It's expensive.

452
00:22:18,074 --> 00:22:22,564
It's so hard when you're a busy mom to be
able to like cook a recipe like that for

453
00:22:22,564 --> 00:22:24,464
your like if your food is high
maintenance.

454
00:22:24,464 --> 00:22:28,874
But I think that's really like more of
like I don't really like healthy food.

455
00:22:28,874 --> 00:22:31,244
Let me make it taste like a pizza.

456
00:22:31,244 --> 00:22:35,804
And it's like you kind of have to be OK
with eating plain food because and I

457
00:22:35,804 --> 00:22:36,554
totally am.

458
00:22:36,554 --> 00:22:37,740
It doesn't bother me.

459
00:22:37,740 --> 00:22:42,270
yeah, when it's high maintenance and it's
a million ingredients, then yeah, it's a

460
00:22:42,270 --> 00:22:43,140
whole thing.

461
00:22:43,140 --> 00:22:44,610
It's way too much work.

462
00:22:44,610 --> 00:22:50,110
So I always like to keep it very basic and
I live off seasonings and herbs.

463
00:22:50,230 --> 00:22:55,490
So chicken, ground turkey, lean ground
beef, steak, and salmon and white fish

464
00:22:55,490 --> 00:22:55,990
here and there.

465
00:22:55,990 --> 00:22:58,840
I'm not a big shrimp person, I like
shrimp, I just really don't eat it that

466
00:22:58,840 --> 00:22:59,470
often.

467
00:22:59,470 --> 00:23:07,210
But like I have the seasoning kind of, you
know, Italian, Cajun, ranch, taco, burger,

468
00:23:07,450 --> 00:23:13,150
like salt, pepper, you have your seasoning
kind of like spread out and then you can

469
00:23:13,150 --> 00:23:14,716
make all of these simple

470
00:23:14,716 --> 00:23:17,936
proteins taste like all of these different
things.

471
00:23:18,016 --> 00:23:21,546
If in like you do the same thing with
vegetables, same thing with some, you

472
00:23:21,546 --> 00:23:26,456
know, simple carbs and it's like super
easy and it's only a few ingredients.

473
00:23:26,456 --> 00:23:29,796
And that is really like how I do my
everyday life.

474
00:23:29,796 --> 00:23:33,116
And that's how I do Carson's as well.

475
00:23:33,156 --> 00:23:37,186
Like whenever Carson, I like to
incorporate him with like all of my stuff.

476
00:23:37,186 --> 00:23:41,266
And that's something we've talked about
before is normalizing eating healthy, you

477
00:23:41,266 --> 00:23:44,372
know, instead of normalizing going through
the drive -through, which

478
00:23:44,372 --> 00:23:46,712
is just is not good.

479
00:23:46,712 --> 00:23:50,442
You know, normalize cooking at home or
seasoning your food or showing your kids

480
00:23:50,442 --> 00:23:51,262
that you're cooking at home.

481
00:23:51,262 --> 00:23:52,492
It doesn't take that long.

482
00:23:52,492 --> 00:23:53,572
It's not.

483
00:23:53,572 --> 00:23:58,212
And he sees it and he eats salmon, rice,
asparagus.

484
00:23:58,212 --> 00:24:00,892
He'll have, you know, a turkey bowl with
me.

485
00:24:00,892 --> 00:24:02,282
He'll do turkey wraps.

486
00:24:02,282 --> 00:24:03,732
He'll just all sorts of stuff.

487
00:24:03,732 --> 00:24:06,482
And we go through things that he may not
like.

488
00:24:06,482 --> 00:24:09,252
And we have we have a rule for kids for
him.

489
00:24:09,252 --> 00:24:11,252
And I've shared this with other moms.

490
00:24:11,252 --> 00:24:14,308
If you're trying to get your kids to eat
healthy.

491
00:24:14,308 --> 00:24:16,108
Give them a sweet potato.

492
00:24:16,108 --> 00:24:17,238
Okay, give them sweet potato fries.

493
00:24:17,238 --> 00:24:19,108
Let's say, oh, they don't like sweet
potato fries.

494
00:24:19,108 --> 00:24:19,668
Okay.

495
00:24:19,668 --> 00:24:24,388
Well, before you say you don't like
something, try it a few different ways.

496
00:24:24,388 --> 00:24:29,468
Try steamed sweet potatoes, sweet potato
casserole, you know, sweet potato fries.

497
00:24:29,468 --> 00:24:31,568
If you don't like it, then I won't make
you it anymore.

498
00:24:31,568 --> 00:24:32,878
And that's like the rule in our house.

499
00:24:32,878 --> 00:24:36,708
If Carson tries things like a few
different ways, and at the end of the

500
00:24:36,708 --> 00:24:39,258
time, he doesn't like them, then I won't
make him eat it.

501
00:24:39,258 --> 00:24:40,668
He tried, right?

502
00:24:40,668 --> 00:24:43,388
So we've gone through that, but I always
try to incorporate him.

503
00:24:43,388 --> 00:24:44,094
And then,

504
00:24:44,094 --> 00:24:50,334
Kind of like like, you know, I've been
able to have refeed meals right now So now

505
00:24:50,334 --> 00:24:55,724
it's been really fun because of those
complicated high maintenance things I'm

506
00:24:55,724 --> 00:25:00,804
like, okay One of my refeed meal rules is
that I don't eat dessert out.

507
00:25:00,804 --> 00:25:02,864
No refined sugar is out.

508
00:25:03,064 --> 00:25:10,454
I Cook or bake whatever a protein dessert
at home and Carson loves it So tonight I

509
00:25:10,454 --> 00:25:14,140
have already like setting protein ice
cream and I

510
00:25:14,140 --> 00:25:19,020
have protein brownies I'm making and then
like I'm making like a protein cookie for

511
00:25:19,020 --> 00:25:20,080
myself.

512
00:25:20,200 --> 00:25:24,000
But he's excited to...

513
00:25:24,100 --> 00:25:30,850
So the two recipes I found, well for his
protein brownies, they actually already

514
00:25:30,850 --> 00:25:35,770
come like kind of pre -made a little bit,
but it's one of those like the flowers and

515
00:25:35,770 --> 00:25:36,010
things.

516
00:25:36,010 --> 00:25:39,705
I'll have to like send it to you or like
we'll make sure to post it on here.

517
00:25:39,705 --> 00:25:42,262
that you buy at the grocery store?

518
00:25:42,262 --> 00:25:46,982
brownies, they're like the PB2 brownie
mix.

519
00:25:46,982 --> 00:25:48,482
I'm trying that new one.

520
00:25:48,482 --> 00:25:53,092
But for me, and that one already has like,
it's really simple ingredients, it's

521
00:25:53,092 --> 00:25:56,342
already put together, but like I have to
do like all the liquids.

522
00:25:56,422 --> 00:26:00,522
But for me, it's going to be like a scoop
of protein.

523
00:26:00,522 --> 00:26:01,562
What was it?

524
00:26:01,562 --> 00:26:06,742
It was like protein, oats, I have specific
chocolates I use.

525
00:26:06,742 --> 00:26:08,422
And then it was like only four
ingredients.

526
00:26:08,422 --> 00:26:11,096
I know it wasn't bananas, because I get
sick of it.

527
00:26:12,468 --> 00:26:17,158
There was something else like almond flour
and something but you cook it in the air

528
00:26:17,158 --> 00:26:22,298
fryer is the video that I saw and so you
use parchment paper and you make this like

529
00:26:22,298 --> 00:26:26,398
kind of dough ball just like a big cookie
and you put it in the air fryer and that's

530
00:26:26,398 --> 00:26:30,858
what I was gonna do tonight so but I
incorporate them to like normalize it so

531
00:26:30,858 --> 00:26:34,508
that way it's like okay well instead of
going and eating like not this great food

532
00:26:34,508 --> 00:26:39,208
like my mom's gonna make this at home like
last week I did a I did a protein carrot

533
00:26:39,208 --> 00:26:40,464
cake which I

534
00:26:40,464 --> 00:26:44,404
is on my vlog, which I will share today or
tomorrow.

535
00:26:44,444 --> 00:26:46,244
Tuesday, something like that.

536
00:26:46,804 --> 00:26:52,304
Yes, and I made like a, I used Greek
yogurt and I made like a Greek yogurt

537
00:26:52,304 --> 00:26:55,684
protein icing, because you know it's like
cream cheese on like the carrot cakes, but

538
00:26:55,684 --> 00:27:00,934
I made like a Greek yogurt and I used like
a little vanilla protein powder and made

539
00:27:00,934 --> 00:27:02,398
an icing for it.

540
00:27:02,398 --> 00:27:06,718
that's so you do get a little bit fancy
sometimes when you get to spend the

541
00:27:06,718 --> 00:27:07,418
calories.

542
00:27:07,418 --> 00:27:09,698
Yeah, that's nice.

543
00:27:09,742 --> 00:27:15,112
fun for me, because I like to cook, I like
to bake, I like to challenge myself, but

544
00:27:15,112 --> 00:27:17,822
it's so few and far between.

545
00:27:18,102 --> 00:27:19,010
Like...

546
00:27:19,010 --> 00:27:25,230
I haven't had, so my last flexible meal,
refeed meal, whatever we want to call it,

547
00:27:25,230 --> 00:27:27,390
was back at the beginning of December.

548
00:27:27,390 --> 00:27:38,110
From then, I stayed 100 % consistent on my
plan up until Valentine's Day was when I

549
00:27:38,110 --> 00:27:39,510
had a refeed meal.

550
00:27:39,510 --> 00:27:42,660
So what happened after Valentine's Day, I
had all these rules that I followed,

551
00:27:42,660 --> 00:27:42,970
right?

552
00:27:42,970 --> 00:27:48,520
No dessert out, I don't drink alcohol, I
eat vegetables before I eat anything else.

553
00:27:48,520 --> 00:27:49,096
I really

554
00:27:49,096 --> 00:27:54,256
do bread, I might have like a like
literally a bite but like like when I say

555
00:27:54,256 --> 00:27:58,486
bread I mean like the bread baskets but if
it's like a what are they called like a

556
00:27:58,486 --> 00:28:02,416
bruschetta or something like that like
I'll eat that or like a little cracker.

557
00:28:02,996 --> 00:28:06,686
High protein for my main meal scallops,
fish, stuff like that.

558
00:28:06,686 --> 00:28:10,516
Scallops have been my go -to and like
maybe risotto and veggies and then when I

559
00:28:10,516 --> 00:28:14,976
get home I'll you know walk around let my
belly settle and I'll have like my dessert

560
00:28:14,976 --> 00:28:19,232
but what happened is we did this and my

561
00:28:19,232 --> 00:28:20,332
loved it.

562
00:28:20,332 --> 00:28:22,232
My body responded so well.

563
00:28:22,232 --> 00:28:23,502
I was down in weight.

564
00:28:23,502 --> 00:28:24,282
My waist shrunk.

565
00:28:24,282 --> 00:28:25,672
I was really tight.

566
00:28:25,672 --> 00:28:29,762
My coach was like, well, let's just do
this again because this was pretty

567
00:28:29,762 --> 00:28:30,872
successful.

568
00:28:30,992 --> 00:28:32,692
And then it happened again.

569
00:28:32,692 --> 00:28:35,332
And then so now we're doing it again.

570
00:28:35,332 --> 00:28:37,332
So it just keeps happening.

571
00:28:37,332 --> 00:28:40,752
But I have the same consistent rules.

572
00:28:40,752 --> 00:28:42,502
I have to drink a lot of water.

573
00:28:42,502 --> 00:28:45,092
I have to work out the day before cardio.

574
00:28:45,092 --> 00:28:47,472
I have to work out the day after.

575
00:28:47,472 --> 00:28:49,164
No alcohol.

576
00:28:49,948 --> 00:28:51,808
dessert out.

577
00:28:52,228 --> 00:28:54,108
It's just been really fun.

578
00:28:54,108 --> 00:29:00,358
So that's been like my very first prep
where I'm not sitting on the couch resting

579
00:29:00,358 --> 00:29:04,888
and just like counting it down because you
know you're doing you know cardio and

580
00:29:04,888 --> 00:29:06,428
you're it's just hard.

581
00:29:06,428 --> 00:29:07,578
We all know it's hard.

582
00:29:07,578 --> 00:29:10,268
Like the last like five weeks are hard.

583
00:29:10,268 --> 00:29:14,230
You know you're getting so much.

584
00:29:14,230 --> 00:29:18,800
And if you're listening to this and you're
new and you just listen to Mandy say how

585
00:29:18,800 --> 00:29:22,490
she gets to have these three feed meals
and get leaner.

586
00:29:22,630 --> 00:29:24,406
Well, so it's it.

587
00:29:24,406 --> 00:29:28,756
It isn't it isn't like I think that first
of all, it's high level.

588
00:29:28,756 --> 00:29:32,116
And so don't attempt that thinking it will
help you break through a plateau.

589
00:29:32,116 --> 00:29:36,506
And if you're coaching yourself, I think
that you really have to know your body to

590
00:29:36,506 --> 00:29:39,166
be able to implement your own refeeds.

591
00:29:39,166 --> 00:29:40,806
That's why we have coaches.

592
00:29:40,806 --> 00:29:44,426
But I can tell for myself when I get to
that point.

593
00:29:44,426 --> 00:29:46,426
And refeeds are great.

594
00:29:46,446 --> 00:29:47,326
They're a tool.

595
00:29:47,326 --> 00:29:48,746
They can really help you.

596
00:29:48,746 --> 00:29:52,278
They also can be not if they're not
implemented.

597
00:29:52,278 --> 00:29:55,598
properly, then you're then you're not
going to they're not going to help your

598
00:29:55,598 --> 00:30:00,728
body do anything, I think it's a certain
point in your body composition and in your

599
00:30:00,728 --> 00:30:06,008
prep, after you've been training long
enough that a refeed does actually

600
00:30:06,008 --> 00:30:11,388
accelerate fat loss, it does help with
training, it does just move things along.

601
00:30:11,388 --> 00:30:14,678
And it's a phenomenon that's like really
difficult to

602
00:30:14,998 --> 00:30:17,698
to decide for each individual when that
could be.

603
00:30:17,698 --> 00:30:21,198
Because I'll get sometimes people ask me,
what's your philosophy on cheat meals?

604
00:30:21,198 --> 00:30:23,048
And when do you implement refeeds?

605
00:30:23,048 --> 00:30:25,068
And it's so different for every person.

606
00:30:25,068 --> 00:30:29,438
And even for me as an athlete, it's been
different every single prep I've done.

607
00:30:29,438 --> 00:30:33,838
It's been different where it's been
something that has helped.

608
00:30:33,838 --> 00:30:34,966
It's been something that.

609
00:30:34,966 --> 00:30:36,526
know, didn't make an impact at all.

610
00:30:36,526 --> 00:30:40,866
It was maybe done for more like emotional
or psychological purposes of like, hey,

611
00:30:40,866 --> 00:30:42,106
you've been doing this a long time.

612
00:30:42,106 --> 00:30:45,186
This will help you mentally push through
if you're becoming really food focused.

613
00:30:45,186 --> 00:30:49,836
But I think what you're really saying is
that your experience in this prep and it's

614
00:30:49,836 --> 00:30:52,046
probably because you've been at this a
long time.

615
00:30:52,046 --> 00:30:53,366
You did start in September.

616
00:30:53,366 --> 00:30:57,596
We're now in March that now like with your
body composition and where your metabolism

617
00:30:57,596 --> 00:31:03,986
is like this is helping your body, you
know, progress and make greater changes.

618
00:31:03,986 --> 00:31:05,082
And so I

619
00:31:05,082 --> 00:31:08,272
think if someone's hearing this and
they're like, oh, Mandy gets to have a

620
00:31:08,272 --> 00:31:12,572
repeat every single week and she's losing
body fat, it's you know, you have to

621
00:31:12,572 --> 00:31:16,042
consider the entire picture of what's what
you've been doing.

622
00:31:16,042 --> 00:31:19,042
to preface two really big things.

623
00:31:19,042 --> 00:31:24,342
One, keep in mind what I said before, I
only had a refeed meal the beginning of

624
00:31:24,342 --> 00:31:27,122
December and not until February.

625
00:31:27,922 --> 00:31:30,322
So, and that's through holidays.

626
00:31:30,322 --> 00:31:31,342
That's no drinking.

627
00:31:31,342 --> 00:31:35,592
That's the same, it's the same sleep
schedule, same lifting, same consistent

628
00:31:35,592 --> 00:31:35,832
food.

629
00:31:35,832 --> 00:31:38,192
And when I say consistent food, I mean
consistency.

630
00:31:38,192 --> 00:31:43,652
Like if I find that these proteins,
veggies, and carbs agree with me, that's

631
00:31:43,652 --> 00:31:44,628
what I eat.

632
00:31:44,628 --> 00:31:48,218
It's that black and white like it is a
hundred percent that black and white.

633
00:31:48,218 --> 00:31:51,498
I don't even try to as I get closer I
don't even try to experiment with

634
00:31:51,498 --> 00:31:57,878
different things that and also my
offseason I just put on a lot more muscle

635
00:31:57,878 --> 00:32:03,048
than I've ever had before and so that is
also a new Adventure for me with this prep

636
00:32:03,048 --> 00:32:06,608
because I've gone through many preps where
I don't do a refeed meal like I just flat

637
00:32:06,608 --> 00:32:11,038
-out don't do it like you said I've I've
eaten something different than my prep

638
00:32:11,038 --> 00:32:14,372
because maybe I'm on vacation and I'm
stuck I forgot my food, you know

639
00:32:14,372 --> 00:32:20,332
I was new at this too before like I would
forget something or not pack something But

640
00:32:20,332 --> 00:32:27,552
I have a lot more muscle and it so it's
it's not only a different It's like it's

641
00:32:27,552 --> 00:32:31,682
just a different body style and so my body
is reacting completely different than it's

642
00:32:31,682 --> 00:32:36,572
ever reacted and so between like the
discipline and the lifting heavier and the

643
00:32:36,572 --> 00:32:39,192
muscle composition It's just what's
happening.

644
00:32:39,192 --> 00:32:44,292
But yeah, it's not too I don't think it's
too common to be this close but in

645
00:32:44,292 --> 00:32:48,352
do that but if you're like you said
everybody's different you never know you

646
00:32:48,352 --> 00:32:52,232
always want to talk to your coach always
always always communicate with your coach

647
00:32:52,232 --> 00:32:55,031
they need to know what's going on

648
00:32:55,031 --> 00:32:59,351
And I think also you're saying like you
have some pretty set guidelines about that

649
00:32:59,351 --> 00:33:00,231
refeed meal.

650
00:33:00,231 --> 00:33:03,931
Like it isn't like you're just going to go
and there's no structure to the day

651
00:33:03,931 --> 00:33:05,151
leading into that meal.

652
00:33:05,151 --> 00:33:07,151
There's no structure to the day following.

653
00:33:07,151 --> 00:33:08,961
There's no structure guidelines with what
you eat.

654
00:33:08,961 --> 00:33:14,891
Like you have a way that you train leading
into that day and then how you how you

655
00:33:14,891 --> 00:33:18,691
supplement and the water that you drink
that day and partition those calories

656
00:33:18,691 --> 00:33:21,451
later in the day that you can spend them
on that refeed meal.

657
00:33:21,451 --> 00:33:23,731
And then the next what the next day looks
like.

658
00:33:23,731 --> 00:33:24,985
Like there is.

659
00:33:24,985 --> 00:33:28,035
Um, you know, a lot of detail and thought
that goes into it.

660
00:33:28,035 --> 00:33:30,065
It's not just like, Oh, just go and have
like, whatever.

661
00:33:30,065 --> 00:33:34,245
Because I remember a hundred years ago
when I first started bodybuilding, I

662
00:33:34,245 --> 00:33:34,715
always do that.

663
00:33:34,715 --> 00:33:35,845
Don't I always say a hundred years?

664
00:33:35,845 --> 00:33:39,105
Like, you're like, Oh, she's, she's 144
years old.

665
00:33:39,105 --> 00:33:44,365
Um, so we're really on time ago when I
first got into bodybuilding, um, there was

666
00:33:44,365 --> 00:33:48,785
this phenomenon and talked about in gyms
and among coaches.

667
00:33:48,785 --> 00:33:50,775
And it was like a cheat day.

668
00:33:50,775 --> 00:33:54,195
And it was legit from the minute you woke
up until the minute you went to bed, you

669
00:33:54,195 --> 00:33:55,915
ate whatever you wanted.

670
00:33:55,915 --> 00:33:56,617
And the

671
00:33:56,617 --> 00:33:59,627
Yes, this was like probably the early
2000s.

672
00:33:59,627 --> 00:34:03,067
And the, the idea was that that was, you
know, going to be good for your

673
00:34:03,067 --> 00:34:03,537
metabolism.

674
00:34:03,537 --> 00:34:05,377
And all it did was just kept you right.

675
00:34:05,377 --> 00:34:11,347
You're at, because you would, you know, be
so structured and have all this, you know,

676
00:34:11,407 --> 00:34:13,447
the discipline throughout the week for six
days.

677
00:34:13,447 --> 00:34:15,587
And then you had one day where you just
ate like an asshole.

678
00:34:15,587 --> 00:34:19,397
And then, you know, like you're spending
the next three days burning all of that

679
00:34:19,397 --> 00:34:19,657
off.

680
00:34:19,657 --> 00:34:23,597
Like you put yourself in such a surplus
that, you know, it doesn't really help.

681
00:34:23,597 --> 00:34:26,521
It doesn't get you any fat loss progress

682
00:34:26,521 --> 00:34:27,581
us.

683
00:34:27,671 --> 00:34:31,151
And that's kind of where, like when our
clients will talk to us about weekends and

684
00:34:31,151 --> 00:34:33,171
how weekends are their like downfall.

685
00:34:33,171 --> 00:34:37,481
If you fall off your diet on Friday night
and then you continue to just eat whatever

686
00:34:37,481 --> 00:34:40,971
on Saturday and Sunday, but then Monday
morning, you get right back on.

687
00:34:40,971 --> 00:34:44,941
And then you're frustrated after a certain
amount of time that you haven't lost any

688
00:34:44,941 --> 00:34:45,121
weight.

689
00:34:45,121 --> 00:34:49,641
Like you've really only been at a deficit
for a few days because if you go over for

690
00:34:49,641 --> 00:34:52,511
three days, it takes about 72 hours.

691
00:34:52,511 --> 00:34:53,551
I'm just guessing.

692
00:34:53,551 --> 00:34:57,371
I mean, not guessing, but that's being
very rough in general, but about that

693
00:34:57,371 --> 00:34:57,625
time.

694
00:34:57,625 --> 00:35:02,185
to burn through that food before you're
now into a deficit and you're able to

695
00:35:02,185 --> 00:35:03,545
actually burn body fat.

696
00:35:03,545 --> 00:35:08,085
So if that's Monday, Tuesday, Wednesday,
burning through the food from the weekend

697
00:35:08,085 --> 00:35:12,425
and then Thursday, you're back in a
deficit burning fat Thursday, but then

698
00:35:12,425 --> 00:35:16,965
Friday night you're out doing whatever you
only burn fat one day that week.

699
00:35:17,205 --> 00:35:22,235
So when you're talking about your refeed,
how much of a surplus are you going into?

700
00:35:22,235 --> 00:35:23,545
Not that much.

701
00:35:23,545 --> 00:35:27,584
Like, you know, you have dinner calories
that you can use and then you're

702
00:35:27,584 --> 00:35:28,274
two meals.

703
00:35:28,274 --> 00:35:29,775
Yeah, I take two meals.

704
00:35:29,775 --> 00:35:31,445
the calories of two meals.

705
00:35:31,445 --> 00:35:37,155
So it's really not setting you into such a
surplus that it's impossible for your body

706
00:35:37,155 --> 00:35:39,065
to, you know, make progress.

707
00:35:39,065 --> 00:35:41,465
I think what's happening is it's
stimulating your metabolism.

708
00:35:41,465 --> 00:35:44,315
And then the next day you have a great
training session, your body tightens up.

709
00:35:44,315 --> 00:35:45,785
It loves the food.

710
00:35:45,825 --> 00:35:48,805
So and your coach is taking it week by
week, check in by checking.

711
00:35:48,805 --> 00:35:52,355
You know, if it wasn't working that way,
she wouldn't, you know, be recommending

712
00:35:52,355 --> 00:35:52,635
that.

713
00:35:52,635 --> 00:35:54,422
So it's very individualized.

714
00:35:54,422 --> 00:35:59,022
to be really mentally, you do have to be
mentally disciplined, because I am not

715
00:35:59,022 --> 00:35:59,982
gonna lie.

716
00:36:00,682 --> 00:36:04,502
There's many times, I was talking to
Carson about this, there's many times

717
00:36:04,502 --> 00:36:07,942
where I'm like, okay, well, I do my check
-in on Monday morning, and she tells me,

718
00:36:07,942 --> 00:36:13,582
okay, you can have a refeed and I do a
carb cycle too on a different day.

719
00:36:13,762 --> 00:36:18,242
But if I know I can have a refeed meal, I
am not gonna lie, my brain automatically

720
00:36:18,242 --> 00:36:22,852
as I'm like making my kids food and like
put on like, oh well if I eat, if I eat

721
00:36:22,852 --> 00:36:24,462
this, is it really gonna matter?

722
00:36:24,462 --> 00:36:28,902
And it just happens so fast and it's like
you can't think like that.

723
00:36:28,902 --> 00:36:29,902
Like you can't.

724
00:36:29,902 --> 00:36:36,342
If you just go at it and just like, oh
well I know I can have a surplus of

725
00:36:36,342 --> 00:36:40,222
calories because I can have a refeed meal,
I'm just gonna snack here and snack here

726
00:36:40,222 --> 00:36:43,716
and snack here and it's just, you're gonna
lose track of it and it's not gonna be.

727
00:36:43,716 --> 00:36:48,016
It's not gonna be structured and it's
gonna be messy and what so the scariest

728
00:36:48,016 --> 00:36:53,556
part and this is maybe why I Started like
having all of these guidelines with it is

729
00:36:53,556 --> 00:36:56,866
because I created all of those myself my
coach was just like this is what you do

730
00:36:56,866 --> 00:37:03,586
and I was like but what happens if I Like
lose my mind like lose my shit and like

731
00:37:03,586 --> 00:37:08,116
just oh, I want this and this this and
this this Okay

732
00:37:08,578 --> 00:37:10,598
what's gonna happen to my gut?

733
00:37:10,598 --> 00:37:12,478
What's gonna happen to how I feel the next
day?

734
00:37:12,478 --> 00:37:13,398
Am I gonna get sick?

735
00:37:13,398 --> 00:37:14,478
Am I gonna get irritable?

736
00:37:14,478 --> 00:37:17,138
Is something gonna not feel right?

737
00:37:17,138 --> 00:37:18,218
I gotta do check -in.

738
00:37:18,218 --> 00:37:24,278
What if I'm four or five pounds up, hot,
mess, stomach, ache, don't feel good,

739
00:37:24,278 --> 00:37:25,638
gotta go to the gym?

740
00:37:25,638 --> 00:37:28,378
I still have my cardio I have to do.

741
00:37:28,818 --> 00:37:29,898
I don't want that.

742
00:37:29,898 --> 00:37:32,578
That's not sustainable for my goal.

743
00:37:32,938 --> 00:37:34,178
That's not.

744
00:37:34,178 --> 00:37:37,058
At the end of the day, you gotta
prioritize your goal.

745
00:37:37,058 --> 00:37:38,532
And so if you structure your goal,

746
00:37:38,532 --> 00:37:44,652
yourself to be successful, then you have
all of these things you can do.

747
00:37:44,652 --> 00:37:48,092
And I feel like sometimes being structured
and disciplined gets such a bad rep

748
00:37:48,092 --> 00:37:50,302
because it's like, oh, don't you just wish
you could do whatever you want?

749
00:37:50,302 --> 00:37:56,362
Like, I did whatever I want when I was in
my early 20s and it didn't work well for

750
00:37:56,362 --> 00:37:57,432
me.

751
00:37:57,812 --> 00:37:59,872
I mean, of course, that was fun.

752
00:38:00,592 --> 00:38:00,907
Like,

753
00:38:00,907 --> 00:38:04,957
enough chaos and craziness in my life with
my big family.

754
00:38:04,957 --> 00:38:06,687
Like I'm like, no, I'm good.

755
00:38:06,687 --> 00:38:09,407
Like, no, I don't feel that way.

756
00:38:09,407 --> 00:38:09,854
But.

757
00:38:09,854 --> 00:38:13,124
like, and how, I'm sorry, but like, how
many times do we talk to women and they're

758
00:38:13,124 --> 00:38:14,626
like, they...

759
00:38:14,626 --> 00:38:17,786
They're burning the candle at both ends
and they don't even know how to sit down

760
00:38:17,786 --> 00:38:20,546
and watch a movie because they're running
around like crazy.

761
00:38:20,546 --> 00:38:26,326
But if you actually structure everything
and organize everything to the best of

762
00:38:26,326 --> 00:38:27,766
your abilities, okay?

763
00:38:28,026 --> 00:38:32,776
How great is sitting down and watching
that movie for two hours like hanging out

764
00:38:32,776 --> 00:38:36,556
with your family and just knowing that
like there is nothing to do for that two

765
00:38:36,556 --> 00:38:40,286
hours except like hang out with your
family because you structured everything.

766
00:38:40,286 --> 00:38:42,916
Whereas like you're trying to make
yourself sit on the couch and you're like,

767
00:38:42,916 --> 00:38:44,580
oh my gosh, you gotta do this and this and
this.

768
00:38:44,580 --> 00:38:46,920
and you're running around with your head
chopped off, like are you ever actually

769
00:38:46,920 --> 00:38:47,640
relaxing?

770
00:38:47,640 --> 00:38:51,840
So it goes back to like, okay, is being
structured really that bad?

771
00:38:52,087 --> 00:38:58,547
Yeah, I think that it's just, you know, in
your personality type, if you feel like,

772
00:38:58,547 --> 00:39:00,151
you know, too...

773
00:39:00,151 --> 00:39:04,121
being too structured is not how you like
to live your life, then that's totally

774
00:39:04,121 --> 00:39:04,771
fine.

775
00:39:04,771 --> 00:39:07,611
You shouldn't tell somebody that they
should be less structured if that makes

776
00:39:07,611 --> 00:39:08,511
them happy.

777
00:39:08,511 --> 00:39:14,801
I think for me, I love the structure
because then I can truly focus on

778
00:39:14,801 --> 00:39:15,711
everything else.

779
00:39:15,711 --> 00:39:17,221
I don't have to think about what I'm
eating.

780
00:39:17,221 --> 00:39:19,511
I don't have to worry about what time I'm
going to the gym.

781
00:39:19,511 --> 00:39:23,231
I know when I go to the gym, I know when
I'm eating, my groceries couldn't be

782
00:39:23,231 --> 00:39:24,811
easier because I know exactly what I need.

783
00:39:24,811 --> 00:39:26,991
And when I'm running out, I know exactly
what to get.

784
00:39:26,991 --> 00:39:30,105
So I feel like I've positioned myself to
make it

785
00:39:30,105 --> 00:39:33,095
something that isn't selfish because I'm
not thinking about it.

786
00:39:33,095 --> 00:39:34,595
Like I don't really have to worry.

787
00:39:34,595 --> 00:39:36,525
My coach tells me to do I do what he says.

788
00:39:36,525 --> 00:39:38,005
I don't I don't have to think about it.

789
00:39:38,005 --> 00:39:42,635
Also, I think by staying structured, I
don't have to worry about catching up at

790
00:39:42,635 --> 00:39:45,555
the end because I didn't do what I was
supposed to do.

791
00:39:45,555 --> 00:39:49,565
Like and then eating into family time
because I have to do extra cardio or I

792
00:39:49,565 --> 00:39:54,925
have to train more or you know, I'm
miserable because I'm starving because I

793
00:39:54,925 --> 00:39:56,615
fucked around and didn't do what I was
supposed to do.

794
00:39:56,615 --> 00:40:00,025
Like the structure just honestly makes it
easier for somebody that's got

795
00:40:00,025 --> 00:40:03,265
a busy family to be able to be successful
in this sport.

796
00:40:03,265 --> 00:40:08,585
But I don't know, I think it's funny when
people will just knock that and you know,

797
00:40:08,585 --> 00:40:11,295
but that's probably just because they
can't picture it for them or they don't

798
00:40:11,295 --> 00:40:13,515
have the same goal and that's that that's
okay.

799
00:40:13,515 --> 00:40:17,695
Like this isn't for everybody and you
know, if you don't understand, you know, I

800
00:40:17,695 --> 00:40:20,885
think it's just kind of like, you know,
you don't have to knock somebody for

801
00:40:20,885 --> 00:40:22,882
wanting to do that, you know.

802
00:40:22,882 --> 00:40:25,154
Yeah, I've had plenty of soccer moms.

803
00:40:25,154 --> 00:40:30,954
who I get along great with and they will
be drinking alcohol at the soccer field

804
00:40:30,954 --> 00:40:34,744
right next to me while I'm eating my meal
prep food and we'll crack jokes and have a

805
00:40:34,744 --> 00:40:35,614
great time.

806
00:40:35,614 --> 00:40:40,544
You can accept people for who they are and
still have a good time with them and spend

807
00:40:40,544 --> 00:40:41,974
time with them and be friends with them.

808
00:40:41,974 --> 00:40:48,414
They don't have to have the same goals and
mindset and structure like you have to.

809
00:40:48,434 --> 00:40:50,674
And it's okay.

810
00:40:50,674 --> 00:40:52,054
There's nothing wrong with that.

811
00:40:52,054 --> 00:40:55,108
You just accept people for who they are
and just be happy.

812
00:40:55,108 --> 00:40:56,148
Be happy with yourself.

813
00:40:56,148 --> 00:40:58,208
I think at the end of the day that's what
it's all about.

814
00:40:58,208 --> 00:41:04,368
If you're happy not being structured and
doing whatever, that's great.

815
00:41:04,368 --> 00:41:10,248
And then if the person next to you is
super rigorous and structured and has

816
00:41:10,248 --> 00:41:13,168
everything on their calendar, that's great
for them.

817
00:41:13,168 --> 00:41:16,228
It's all about just being happy.

818
00:41:16,628 --> 00:41:18,008
Mm -hmm.

819
00:41:18,108 --> 00:41:18,623
Yeah.

820
00:41:18,623 --> 00:41:21,533
I think that it's just it's how you how
you handle it, too.

821
00:41:21,533 --> 00:41:25,263
I mean, if you're like sitting there and
you're like, oh, I can't have this and

822
00:41:25,263 --> 00:41:28,083
you're making like such a big thing of it,
then you're just going to be a bummer for

823
00:41:28,083 --> 00:41:29,563
everybody to be around.

824
00:41:29,563 --> 00:41:30,814
But.

825
00:41:30,814 --> 00:41:33,274
need to do a separate episode for that.

826
00:41:33,934 --> 00:41:35,854
Don't be a dick.

827
00:41:35,974 --> 00:41:39,754
So if you are listening and you are
relatively new to the sport of

828
00:41:39,754 --> 00:41:40,874
bodybuilding,

829
00:41:41,762 --> 00:41:48,402
and you are just feeling the negativity
because it is so easy to get negative.

830
00:41:48,402 --> 00:41:51,842
It is 100 % so easy to be like, oh, I
gotta do more cardio.

831
00:41:51,842 --> 00:41:53,872
I gotta go lift weights.

832
00:41:53,872 --> 00:41:55,822
I can't eat that burger.

833
00:41:55,822 --> 00:41:57,462
I can just keep going.

834
00:41:57,462 --> 00:42:02,432
You become such a dick to everybody around
you and it's so annoying.

835
00:42:02,432 --> 00:42:06,262
And then, no, and then you become a dick
to yourself because you're like, is this

836
00:42:06,262 --> 00:42:06,972
even worth it?

837
00:42:06,972 --> 00:42:08,362
Do I even look good?

838
00:42:08,362 --> 00:42:11,482
It's like this negative downward spiral.

839
00:42:11,716 --> 00:42:14,616
It's just not good and there's no reason
for it.

840
00:42:15,016 --> 00:42:20,796
You get to do cardio, you get to do the
sport, you get to eat healthy, you get to

841
00:42:20,796 --> 00:42:23,416
make good choices, you get to do this.

842
00:42:23,416 --> 00:42:26,456
It's something you get to do and you get
to choose to do.

843
00:42:26,456 --> 00:42:28,916
If you're gonna be a dick about it, why
choose to do it?

844
00:42:28,916 --> 00:42:30,016
What is the point?

845
00:42:30,016 --> 00:42:34,146
Because you will quickly learn that people
may start this for their physique, but

846
00:42:34,146 --> 00:42:36,276
they don't continue it for their physique.

847
00:42:36,567 --> 00:42:41,177
Yeah, it takes a lot more to continue in
this for a longer period of time than just

848
00:42:41,177 --> 00:42:41,947
like looking good.

849
00:42:41,947 --> 00:42:44,087
That's not the motivator over.

850
00:42:44,087 --> 00:42:49,177
I mean, initially, probably, you know, but
I think, you know, once people really when

851
00:42:49,177 --> 00:42:54,147
people really develop a passion for it to
where they've got years and years invested

852
00:42:54,147 --> 00:42:56,597
in the sport and they it's just something
that they do.

853
00:42:56,597 --> 00:42:58,147
It's just a huge piece of their life.

854
00:42:58,147 --> 00:42:59,957
Like it's about so much more than that.

855
00:42:59,957 --> 00:43:01,353
And I think that it's.

856
00:43:01,353 --> 00:43:05,623
It's mindset so important, like you can
really go down negative tangents.

857
00:43:05,623 --> 00:43:09,863
And certainly when you get close to the
show and you get, you know, nervous

858
00:43:09,863 --> 00:43:14,373
because you can't control the scoring, you
don't know who's going to show up and it's

859
00:43:14,373 --> 00:43:16,043
it feels like a lot of pressure.

860
00:43:16,043 --> 00:43:19,713
It's exciting and it's a lot of fun, but
it's still it's been a lot of work to get

861
00:43:19,713 --> 00:43:20,363
there.

862
00:43:20,363 --> 00:43:22,363
So that might be weighing heavy on your
mind.

863
00:43:22,363 --> 00:43:25,933
Also, you've got to get everybody
organized before you have your show day.

864
00:43:25,933 --> 00:43:30,423
I mean, before I leave for a trip, I stalk
the pantry, I write out schedules and make

865
00:43:30,423 --> 00:43:31,257
sure everybody knows what they need to be.

866
00:43:31,257 --> 00:43:32,357
be while I'm gone.

867
00:43:32,357 --> 00:43:37,717
And so all of that, you know, because I
mean, that's, I work from home, you know,

868
00:43:37,717 --> 00:43:42,637
I run the schedules and I keep everybody
really organized and I'm happy to do that

869
00:43:42,637 --> 00:43:43,267
for my family.

870
00:43:43,267 --> 00:43:47,907
But when I am leaving for something for
myself, I want to make sure to be set up

871
00:43:47,907 --> 00:43:49,897
to be successful before I leave.

872
00:43:49,897 --> 00:43:52,127
And so, you know, all of that, it can be
very stressful.

873
00:43:52,127 --> 00:43:55,337
And then, you know, you don't sleep that
great when your body fat's really low.

874
00:43:55,337 --> 00:43:58,727
It's just, you don't get into that deep,
good, really restful sleep.

875
00:43:58,727 --> 00:44:01,177
You might a couple of times a week, but
you know, typically you're

876
00:44:01,177 --> 00:44:05,217
not sleeping that well when maybe your
belly's growling at bedtime and I'm just

877
00:44:05,217 --> 00:44:06,537
talking about the last little bit.

878
00:44:06,537 --> 00:44:10,117
So yeah it's natural to get a little bit
hangry and whatnot but at the end of the

879
00:44:10,117 --> 00:44:14,987
day this is a choice and it's a hobby it's
an expensive hobby it's totally worth it

880
00:44:14,987 --> 00:44:19,027
but you have to be considerate of the
people around you that they might be like

881
00:44:19,027 --> 00:44:23,547
why are you doing this then like if you're
so miserable then this and then children

882
00:44:23,547 --> 00:44:24,727
too like

883
00:44:24,727 --> 00:44:28,047
I don't want my kids to be like, why are
you putting yourself through this?

884
00:44:28,047 --> 00:44:29,347
Like, you know, mommy's grumpy.

885
00:44:29,347 --> 00:44:33,177
You know, I just don't want them to to
look at something that I'm working so hard

886
00:44:33,177 --> 00:44:34,047
for.

887
00:44:34,047 --> 00:44:36,167
But all along the way, I bitched and
moaned about it.

888
00:44:36,167 --> 00:44:39,167
And you can easily get yourself in that
place, but you can just as quickly be

889
00:44:39,167 --> 00:44:41,237
like, you know, complaining doesn't do
anything anyway.

890
00:44:41,237 --> 00:44:43,207
So why even waste your energy on it?

891
00:44:43,207 --> 00:44:43,837
Don't even say it.

892
00:44:43,837 --> 00:44:47,607
I catch myself so many times wanting to
say that I'm tired or that I'm worn out.

893
00:44:47,607 --> 00:44:49,719
And I just stop because I'm like, I don't.

894
00:44:49,719 --> 00:44:52,879
I don't want to give into that energy and
there's nothing to do about it anyways.

895
00:44:52,879 --> 00:44:53,899
Like nothing's slowing down.

896
00:44:53,899 --> 00:44:55,959
I might as well just keep on pushing.

897
00:44:56,719 --> 00:44:57,328
So.

898
00:44:57,328 --> 00:44:58,618
like that 100 % too.

899
00:44:58,618 --> 00:45:03,378
Like if my cardio goes up or something
happens, it's like, I am just like, oh,

900
00:45:03,378 --> 00:45:04,358
okay.

901
00:45:04,358 --> 00:45:07,718
Like, I'll just watch an extra little bit
of my favorite show.

902
00:45:08,318 --> 00:45:12,408
And I just, you know, simplicity is always
my motto.

903
00:45:12,408 --> 00:45:14,018
Simplicity and calmness.

904
00:45:14,018 --> 00:45:16,518
Like, it's just, food is simple.

905
00:45:17,298 --> 00:45:18,725
I...

906
00:45:18,725 --> 00:45:23,375
feisty and short and like, you know, and
you're just like, everything's great.

907
00:45:23,375 --> 00:45:24,635
Everything's fine.

908
00:45:24,635 --> 00:45:25,955
Everything's fine.

909
00:45:26,530 --> 00:45:27,658
I...

910
00:45:27,658 --> 00:45:28,378
I don't know.

911
00:45:28,378 --> 00:45:30,248
Like, I honestly can't explain it, but I
just am.

912
00:45:30,248 --> 00:45:32,328
I try to stay like super mellow all the
time.

913
00:45:32,328 --> 00:45:35,338
I think it's because I just really do
enjoy the process.

914
00:45:35,338 --> 00:45:40,428
Like, I enjoy my food, I enjoy the
cooking, I love watching my body

915
00:45:40,428 --> 00:45:40,888
transform.

916
00:45:40,888 --> 00:45:43,378
That's always been like the most
fascinating part of it.

917
00:45:43,378 --> 00:45:47,948
No matter at which prep I do or anything,
it's always just really fascinating to see

918
00:45:47,948 --> 00:45:50,078
like how much control we have over
something.

919
00:45:50,078 --> 00:45:52,588
And I think that's a, it is.

920
00:45:52,588 --> 00:45:55,978
It's really interesting because, you know,
we live in a world where we only have so

921
00:45:55,978 --> 00:45:57,572
much control over so many things.

922
00:45:57,572 --> 00:46:04,172
and nutrition and how we move our body and
working out, we have 100 % control over

923
00:46:04,172 --> 00:46:04,352
it.

924
00:46:04,352 --> 00:46:07,732
And it's fascinating what we can really do
with it.

925
00:46:07,852 --> 00:46:14,192
Whether it's changing our physique or it's
for health reasons, pre -diabetes is

926
00:46:14,192 --> 00:46:15,792
curable with food.

927
00:46:16,172 --> 00:46:17,092
It is.

928
00:46:17,092 --> 00:46:21,232
There's so many metabolic issues that are
very curable with food.

929
00:46:21,232 --> 00:46:26,972
There are so many mental, I don't wanna
say diseases or anything like that, but

930
00:46:26,972 --> 00:46:27,492
there's a lot of

931
00:46:27,492 --> 00:46:31,522
of things we can do with food that is just
not emphasized or it's just not talked

932
00:46:31,522 --> 00:46:32,472
about.

933
00:46:32,732 --> 00:46:34,562
So I just always found that fascinating.

934
00:46:34,562 --> 00:46:37,622
That's actually what took me to like the
world of bodybuilding was first, it was

935
00:46:37,622 --> 00:46:39,732
first in the nutrition part of it.

936
00:46:39,772 --> 00:46:40,195
Bye.

937
00:46:40,195 --> 00:46:40,835
I agree.

938
00:46:40,835 --> 00:46:45,415
I think that's why I'm still here in my
40s because, you know, I think there was a

939
00:46:45,415 --> 00:46:47,671
time when there was...

940
00:46:47,671 --> 00:46:54,441
A lot of girls coming forward talking
about how negative being in an extreme

941
00:46:54,441 --> 00:46:59,351
caloric deficit was for their physiques
and all of the things that the sport of

942
00:46:59,351 --> 00:47:02,331
bodybuilding had done.

943
00:47:02,331 --> 00:47:06,021
You know, and I'm talking about just sort
of like this was probably like four or

944
00:47:06,021 --> 00:47:10,151
five years ago when everybody was big on
the breast implant illness, which is

945
00:47:10,151 --> 00:47:14,011
definitely a problem that and a disease
that people have.

946
00:47:14,011 --> 00:47:17,625
But it was grabbing at straws, going like,
what's going on with me?

947
00:47:17,625 --> 00:47:20,565
like how come my body responded this way?

948
00:47:20,565 --> 00:47:24,865
And really honestly, I just think there
wasn't enough knowledge about knowing how

949
00:47:24,865 --> 00:47:28,305
important it was to take breaks and how
important it was to have a healthy off

950
00:47:28,305 --> 00:47:28,605
season.

951
00:47:28,605 --> 00:47:29,655
And you weren't seeing that.

952
00:47:29,655 --> 00:47:33,885
What you were seeing was this run of like
seven national shows on a quest for a pro

953
00:47:33,885 --> 00:47:37,155
card, and then their metabolism and
hormones were trashed.

954
00:47:37,155 --> 00:47:41,645
And then a big rebound with not a good
structured reverse diet or off season, and

955
00:47:41,645 --> 00:47:43,075
then a big extreme prep again.

956
00:47:43,075 --> 00:47:44,965
And that was going on so much.

957
00:47:44,965 --> 00:47:47,545
So this was again, four or five years ago,
a lot of

958
00:47:47,545 --> 00:47:51,765
you were seeing that on social media about
the negative sides of bodybuilding.

959
00:47:51,765 --> 00:47:56,685
But I think now because we're more
knowledgeable about hormones and more like

960
00:47:56,685 --> 00:48:00,705
looking at things like, hey, you know, if
your cycle is missing for a long time,

961
00:48:00,705 --> 00:48:01,805
that's not okay.

962
00:48:01,805 --> 00:48:05,505
And sort of preventing things from getting
really out of control.

963
00:48:06,145 --> 00:48:08,502
So I forget where I was going with that.

964
00:48:09,090 --> 00:48:12,450
Well, to go off your, like I was one of
those people, like I lost my cycle for

965
00:48:12,450 --> 00:48:16,260
like several months and it took me, you
know, it's her food, getting it back and

966
00:48:16,260 --> 00:48:18,290
talking to different doctors and different
things.

967
00:48:18,290 --> 00:48:21,700
But I will say like this prep, I haven't
lost my, like I'm completely regular.

968
00:48:21,700 --> 00:48:22,770
Like everything's regular.

969
00:48:22,770 --> 00:48:23,580
Everything is fine.

970
00:48:23,580 --> 00:48:24,183
My whore.

971
00:48:24,183 --> 00:48:27,703
you were smart enough to know, OK, I have
lost my cycle now.

972
00:48:27,703 --> 00:48:30,463
It's definitely my body is telling me
something.

973
00:48:30,463 --> 00:48:34,253
And if you can't listen to your body, then
I think that's the bigger issue.

974
00:48:34,253 --> 00:48:37,713
And maybe now there's more awareness of
that, like things you should be looking

975
00:48:37,713 --> 00:48:42,583
for and knowing when you need to take a
break versus like, you know, ignoring all

976
00:48:42,583 --> 00:48:46,743
of that and pushing through, because I
want to be continuing to do this and

977
00:48:46,743 --> 00:48:49,513
seeing all the benefits and the health
side of it.

978
00:48:49,513 --> 00:48:53,517
You know, and I think that was what I was
going to say about just being in my 40s.

979
00:48:54,010 --> 00:48:54,897
Yeah.

980
00:48:54,897 --> 00:48:56,537
benefits of it.

981
00:48:56,546 --> 00:48:59,786
Well, and I know we speak a lot to like
masters, obviously, because like bikinis

982
00:48:59,786 --> 00:49:03,726
after babies, but I also want to, I really
want to preface, like if you're listening

983
00:49:03,726 --> 00:49:07,976
and you're, even if you're younger, like
in your early, late twenties, and you may

984
00:49:07,976 --> 00:49:10,486
not have kids yet, but like you're
listening because like you're getting

985
00:49:10,486 --> 00:49:15,376
ready for a show or getting ready to step
on stage, understand like you're going to

986
00:49:15,376 --> 00:49:16,116
be in circles.

987
00:49:16,116 --> 00:49:20,146
Like you may not be as like, as kind of
like we were talking about having like a

988
00:49:20,146 --> 00:49:21,266
cheer circle that's supportive.

989
00:49:21,266 --> 00:49:23,426
I have soccer moms and friends that are
supportive.

990
00:49:23,426 --> 00:49:25,896
My journey did not start like that.

991
00:49:25,896 --> 00:49:26,742
Like it,

992
00:49:26,742 --> 00:49:27,652
did not.

993
00:49:27,672 --> 00:49:30,752
I had family support, which was fine.

994
00:49:30,752 --> 00:49:31,442
They were good.

995
00:49:31,442 --> 00:49:32,492
They were like, you do you.

996
00:49:32,492 --> 00:49:38,892
When I started my first prep I was 26, but
I did not have the friends support.

997
00:49:38,892 --> 00:49:41,142
I had quite a bit of questions.

998
00:49:41,142 --> 00:49:42,532
I was very much grilled.

999
00:49:42,532 --> 00:49:46,812
I was very much, what do people say,
blacklisted almost?

1000
00:49:46,932 --> 00:49:52,392
So I decided to go on this health journey
for myself and my friends.

1001
00:49:52,392 --> 00:49:55,532
The people I surrounded myself with
congratulated me.

1002
00:49:55,532 --> 00:49:56,366
They were like, oh,

1003
00:49:56,366 --> 00:49:57,646
Oh, good job, like you go to the gym.

1004
00:49:57,646 --> 00:49:58,956
It's like, oh, when can you come to the
bar?

1005
00:49:58,956 --> 00:50:00,016
Like it was really that fast.

1006
00:50:00,016 --> 00:50:00,906
It's like, are you done at the gym?

1007
00:50:00,906 --> 00:50:03,556
So you can come to the bar, come to the
bar, come to the bar.

1008
00:50:03,556 --> 00:50:07,316
And when I decided to go into a prep, I
obviously couldn't come to the bar.

1009
00:50:07,316 --> 00:50:09,396
So I wouldn't do that.

1010
00:50:09,476 --> 00:50:11,098
And...

1011
00:50:11,490 --> 00:50:15,410
It was just like after a while, I just
never got invited to anything and nobody

1012
00:50:15,410 --> 00:50:17,310
wanted to do anything else.

1013
00:50:17,310 --> 00:50:20,330
As much as I would be like, well let's go
do this or this or this.

1014
00:50:20,330 --> 00:50:22,150
It's like nobody wanted to do that.

1015
00:50:22,150 --> 00:50:23,380
Nobody would communicate with me.

1016
00:50:23,380 --> 00:50:29,390
And then it would be summer and I just
won't forget this because it was shocking

1017
00:50:29,390 --> 00:50:31,110
to me because I compare it to now.

1018
00:50:31,110 --> 00:50:34,030
But I was competing in August and it was
summer.

1019
00:50:34,030 --> 00:50:36,770
And of course, so by this time I had abs.

1020
00:50:36,770 --> 00:50:41,250
My abdominal section always, my abs come
in pretty fast.

1021
00:50:41,444 --> 00:50:45,284
I hold more fat around my thighs and
glutes.

1022
00:50:45,644 --> 00:50:46,884
But anyways.

1023
00:50:46,978 --> 00:50:49,778
My friends, they didn't want to come to
the pool with me.

1024
00:50:49,778 --> 00:50:51,018
They did not want to hang out with me.

1025
00:50:51,018 --> 00:50:53,308
I wasn't getting drunk at the pool on
Sundays with them.

1026
00:50:53,308 --> 00:50:55,578
I wasn't having Sunday fun day.

1027
00:50:55,578 --> 00:50:59,998
That was just, I would get just grilled.

1028
00:50:59,998 --> 00:51:01,938
I would have a lot of questions.

1029
00:51:02,138 --> 00:51:05,318
It's not that I lost, it hurt.

1030
00:51:05,318 --> 00:51:06,358
It hurt my feelings.

1031
00:51:06,358 --> 00:51:07,378
It really did.

1032
00:51:07,378 --> 00:51:08,538
It was very upsetting.

1033
00:51:08,538 --> 00:51:11,788
I was young and I was like, I love doing
this.

1034
00:51:11,788 --> 00:51:12,618
I'm having fun.

1035
00:51:12,618 --> 00:51:16,834
I swear, I feel good, but I'm not.

1036
00:51:16,834 --> 00:51:20,134
Like, it's not being shown, I guess.

1037
00:51:20,134 --> 00:51:23,724
And my friends that have been around me
for so long aren't accepting of it.

1038
00:51:23,724 --> 00:51:28,664
And I'm not getting invited to things, and
I'm seeing pictures of them out, and I'm

1039
00:51:28,664 --> 00:51:30,154
not included.

1040
00:51:30,654 --> 00:51:32,874
I think...

1041
00:51:32,874 --> 00:51:34,474
God, like I just thank everything.

1042
00:51:34,474 --> 00:51:36,354
I thank God, I thank everybody.

1043
00:51:36,354 --> 00:51:39,894
Cause now I slowly grew out of that.

1044
00:51:39,894 --> 00:51:43,564
I accepted the fact that I wasn't gonna
get invited to the things and let my

1045
00:51:43,564 --> 00:51:44,874
feelings be hurt.

1046
00:51:44,974 --> 00:51:46,514
I got older.

1047
00:51:46,514 --> 00:51:49,574
I met more people cause I got older.

1048
00:51:49,574 --> 00:51:56,544
And I have just been so blessed to make
that decision to let those negative people

1049
00:51:56,544 --> 00:52:02,054
go and accept the people that have now
came in my life who,

1050
00:52:02,306 --> 00:52:04,026
are just so amazing.

1051
00:52:04,026 --> 00:52:06,146
They're just absolutely amazing.

1052
00:52:06,706 --> 00:52:07,543
And...

1053
00:52:07,543 --> 00:52:12,953
hard though when you're in it to be able
to see that that is really where your life

1054
00:52:12,953 --> 00:52:16,943
is taking you and just kind of feeling
like alienated from all of your friends.

1055
00:52:16,943 --> 00:52:22,523
I think it's definitely hard when your
friend circle is, you know, maybe not so

1056
00:52:22,523 --> 00:52:26,263
health and fitness minded and then all of
a sudden you're left out because you're

1057
00:52:26,263 --> 00:52:29,703
the fitness girlie and nobody wants to
invite you to brunch because you're not

1058
00:52:29,703 --> 00:52:31,053
going to be drinking.

1059
00:52:31,053 --> 00:52:33,143
And I think that is that's really hard.

1060
00:52:33,143 --> 00:52:36,293
I've seen that in a lot of my clients
where, you know, they're just their friend

1061
00:52:36,293 --> 00:52:36,667
group.

1062
00:52:36,667 --> 00:52:38,987
as they start to prioritize their health.

1063
00:52:38,987 --> 00:52:40,087
And I think that's okay.

1064
00:52:40,087 --> 00:52:42,987
I think if people love you, then they'll
support you and understand.

1065
00:52:42,987 --> 00:52:45,917
And if they don't support you and they
don't understand, I think you probably

1066
00:52:45,917 --> 00:52:46,847
have the wrong friends.

1067
00:52:46,847 --> 00:52:49,637
And that's hard, especially if they've
been around a long time.

1068
00:52:49,637 --> 00:52:52,587
And I'm not saying that people can't
change and like learn to really

1069
00:52:52,587 --> 00:52:53,047
understand.

1070
00:52:53,047 --> 00:52:56,787
I've definitely had people come back
around and go like, man, when you were in

1071
00:52:56,787 --> 00:53:00,557
the beginning of the fitness journey, I
know I wasn't supportive, but now it's

1072
00:53:00,557 --> 00:53:01,827
something that I'm really interested in.

1073
00:53:01,827 --> 00:53:03,107
I'm sorry, you know?

1074
00:53:03,107 --> 00:53:05,237
And that's just, that's where they were at
at the time.

1075
00:53:05,237 --> 00:53:06,739
But it's just like,

1076
00:53:06,739 --> 00:53:10,905
you know, if you want to level up, you
just, you can't.

1077
00:53:10,905 --> 00:53:15,165
You can't feel bad about, you know,
leveling up and then people not wanting to

1078
00:53:15,165 --> 00:53:18,855
come with you and they have a chance to
grow to anybody can grow and and make

1079
00:53:18,855 --> 00:53:19,765
better choices.

1080
00:53:19,765 --> 00:53:24,525
And also, I feel like this is this is what
I was going to say earlier was that I'm

1081
00:53:24,525 --> 00:53:27,185
not sitting around judging other people's
food ever.

1082
00:53:27,185 --> 00:53:30,025
I don't care what you have in your grocery
cart.

1083
00:53:30,025 --> 00:53:33,745
If you're in line behind me, I don't care
what you order at lunch.

1084
00:53:33,745 --> 00:53:37,245
I'm not thinking about your food or what
you're doing.

1085
00:53:37,245 --> 00:53:40,425
People will always say that like, oh, it's
my cheat meal.

1086
00:53:40,425 --> 00:53:40,859
I'm like, I don't care.

1087
00:53:40,859 --> 00:53:42,849
I didn't even notice you were eating
cookies.

1088
00:53:42,849 --> 00:53:44,589
Now I'm noticing because you said
something about it.

1089
00:53:44,589 --> 00:53:45,879
I'm really not.

1090
00:53:45,879 --> 00:53:48,066
I don't think about it.

1091
00:53:48,066 --> 00:53:49,806
People will be like, oh, this is my Gmail.

1092
00:53:49,806 --> 00:53:50,866
Or, oh, I'm just gonna eat this.

1093
00:53:50,866 --> 00:53:52,226
And I'll be like, that looks delicious.

1094
00:53:52,226 --> 00:53:56,466
I like to say something positive to them
because it's okay.

1095
00:53:56,466 --> 00:53:58,206
I don't think about it.

1096
00:53:58,206 --> 00:53:59,986
It's okay.

1097
00:54:01,646 --> 00:54:02,469
Uh -uh.

1098
00:54:02,469 --> 00:54:07,099
Like I'm not I don't care what anyone else
does, but you know, you you see people

1099
00:54:07,099 --> 00:54:10,489
kind of just they look at you and then
they're kind of like, oh, like this is not

1100
00:54:10,489 --> 00:54:11,069
all for me.

1101
00:54:11,069 --> 00:54:11,939
I'm like, I don't care.

1102
00:54:11,939 --> 00:54:15,589
I didn't even notice, you know, and I hate
that part of it because I don't want for

1103
00:54:15,589 --> 00:54:19,169
people to think that, you know, because
I'm prioritizing my fitness goals at all

1104
00:54:19,169 --> 00:54:22,149
of a sudden, I'm like, you know, harshly
judging what other people are doing.

1105
00:54:22,149 --> 00:54:24,089
I really don't notice at all.

1106
00:54:24,089 --> 00:54:25,049
I don't.

1107
00:54:25,049 --> 00:54:29,729
I don't really, I had enough going on in
between these ears with this blonde hair.

1108
00:54:29,729 --> 00:54:34,159
I probably like thinking about something
totally random that isn't related to

1109
00:54:34,159 --> 00:54:37,449
anything going on because that's how my
brain works.

1110
00:54:37,449 --> 00:54:41,379
But I, you know, that's one thing where,
you know, I just feel like just cause I'm

1111
00:54:41,379 --> 00:54:45,349
making a choice to drink a diet Coke or
just water.

1112
00:54:45,349 --> 00:54:48,169
It doesn't mean that I give a shit that
you had seven beers.

1113
00:54:48,169 --> 00:54:49,549
I have had it.

1114
00:54:49,549 --> 00:54:50,399
Have a good time.

1115
00:54:50,399 --> 00:54:51,039
I've done that.

1116
00:54:51,039 --> 00:54:51,539
I've been there.

1117
00:54:51,539 --> 00:54:52,649
I've done that plenty.

1118
00:54:52,649 --> 00:54:53,429
Trust me.

1119
00:54:53,429 --> 00:54:54,329
So.

1120
00:54:54,722 --> 00:54:58,092
Well, Jillian, we're touching almost an
hour.

1121
00:54:58,092 --> 00:55:00,239
It's crazy when we do this.

1122
00:55:00,239 --> 00:55:09,489
minutes that we talked before we even went
live on this episode,

1123
00:55:09,856 --> 00:55:11,846
Thank you so much for tuning in.

1124
00:55:11,846 --> 00:55:16,106
We definitely appreciate all of you guys
listening and all the comments and

1125
00:55:16,106 --> 00:55:17,546
messages you send us.

1126
00:55:17,546 --> 00:55:22,046
If there is anything you ever want us to
touch on, please, please feel free to

1127
00:55:22,046 --> 00:55:22,506
comment.