74. 11 Truths You Need To Know About Fitness and Life

Some of these things that I'm going to be talking about are fitness related , some of them are just about you and some of them are about life , but it is what it is and no , I couldn't come up with a basic number like 10 . Of course , I had to make it weird and just say 11 .

But I where this episode came from is I was just kind of brain dumping ideas for episodes , and what that really means is I was thinking back to client conversations that I've had this week or in the last couple of weeks , or even messages in the DMs or things that I am struggling with , or the things that I've articles I've read , reels I've seen , whatever

conversations , podcasts that I've listened to , any kind of information that I'm getting . I'm kind of just brain dumping that out and seeing which ones really resonate with me . What I'm feeling passionate about , talking about what I feel like in this season you need to hear , honestly .

That's kind of how I go about choosing an episode topic Weird , I don't know , but this is such a weird time of year , and I mean that in the sense that it's a transition from summer to fall .

It's a transition from summer , which is kind of crazy , where , if you think about summer , for a lot of people I'm not saying that this is everyone , of course , but for a lot of people , including myself and my clients and my friends who are women moms we work in that genre , okay , and you could relate to this even if you're not a woman or a mom or a

working person , whatever .

What I'm trying to say is , basically , when you go from summer , where you're in vacation mode and you've got all the parties and all the things and the freedom and all of that , now going into school and a routine and chillier weather and sporting events and a change of everything , everything is seeming to change , and I'm in this too and it's a really .

Transitions are weird and they happen .

Every time there's a season change , honestly , there's a life change and meaning a routine change , and this is just a really weird time going like , as a mom , having your kids going back to school , back into sports , all of the shit that they need and the pictures and the forms you have to fill out and the schedules and the oh my God , it's unreal .

I actually need to do a brain dump I started it yesterday but I need to finish it today of all of the things in my brain because it's so overwhelming .

And so I just want to say that I was kind of creating ideas for topics that I'm not ready to talk about the transition from summer to fall yet in like in regards to what you should do or how you should be feeling or how you should think going into fall , quite honestly , because I have no idea how to guide you through that . I'm just going to be honest .

Yes , I am a coach , I am a personal trainer , I am a mom , I have studied , you know , behavior or psychology , like I have all these certifications in things to be able to help you navigate these , these routine changes , these things in your fitness journey , and I'm struggling . So that's , I'm just being real .

I'm not ready to have an episode out where I'm telling you how to get through these things , but I will tell you that when I am ready and when I have figured it out , I will let you know , and I'm starting with the brain dump and I think that that's going to help me kind of get my shit in line . At least I hope so .

So hopefully I will be recording an episode soon , because who wants a transition podcast episode in them ? And when the season has already arrived , right , like , if I'm going to do it , I need to do it in the transition , which is now .

But in the meantime , I have compiled these 11 completely random things that I want you to know and , honestly , I think you need to hear , and I'm excited . So let's go . Like I said , some of these are fitness related , some of them are not , and so just kind of stick with me . They're random .

This is just kind of kind of be a Ted talk , a Christie coaching session . You know how we do by now , so all right . Number one is these are I want you to know . These are things I want you to know . I want you to know that you need carbs .

I have had so many conversations with women this week still wanting to cut carbs and still not understanding that they can have carbs . Or if they're feeling like I gained weight this week , it's because of the carbs , or I .

It's still such a struggle and I know that this comes from the diet culture and this is just probably how we were raised as and I don't mean this in a bad way at all , but you know , as my age , you know my mom and my like people that I even like , let's say , did I used to do hair , and every single person that was older than me , every single woman

that was older than me , came in and we talked about food or health or diet . All of them restricted . All of them restricted carbs and those things , and that was just the genre , the genre right , like the era that they grew up in , that they knew , and so it just .

It comes from an entire life , possibly years , of thinking that carbs are the bad guy and you should give up carbs . In reality , I want you to know that carbs are energy for your body .

Your body needs carbs and the longer you restrict carbs from your body , the longer your body will have to use stored body fat yes , the fat you want to get rid of , that you want off your body . Your body is going to keep that fat on to compensate for the lack of carbs . So the sooner you start to eat carbs , the sooner your body has energy .

You feel better in general in your body , can shed the body fat that you would like it to shed . That's number one . Number two you need rest period . You need carbs and you need rest . The hustle sleep when you're dead . Mindset . It's over , we're done with that . It sucks so badly .

I experienced burnout so quickly and I think that's because I'm just like highly sensitive empath . I'm just very susceptible to burnout and I didn't really understand what that was until the last couple of years . But I can very quickly burnout .

I can very quickly become overwhelmed , and that happens when I am going and going and going and not just physically when my brain is going and going and going , which is why brain dumping is important for me .

Checking things off of a list for me , making an order of importance , is so good for me because I can organize my thoughts and see them in order and then kind of start checking them off . I need a path , and that causes me to not have to work so hard , think so hard about what to do , what to do .

I see it laid out in front of me , and not only that , but as far as your workouts are concerned , you need sleep . You're or you need rest . You need sleep too , but you need rest . Your muscle only grows at rest . So you're doing a workout , you're breaking down your muscle , you know . Tearing it up , it has to rebuild . It rebuilds stronger and bigger .

That's what muscle is . It can only grow if you're resting it . So if you're pushing every single muscle group every single day , always going and going and going , you're always tearing down that muscle but you're never building it up , and so rest is just so important . I could go on and on about these two .

I could go on and on about every single one of these , but we'd be here probably a lot longer than you want to hear me talk . So number three if you don't have much weight to lose and you want to tone up , aka build muscle , you need to stop doing cardio . I know that's a very dangerous statement , but it is exactly how I feel .

Again , this is if you don't have much weight to lose , or any weight to lose , right . If you have weight to lose , that's a different story . I think you should be doing a shit ton of cardio Even in that sense , absolutely not for different reasons .

But I have a lot of clients right now and a lot of yeah , a lot of ladies just coming to me and honestly , I'll say this like it's with my body type . I , when I started my fitness journey , I was by no means extremely overweight .

I was just scrawny and small and there was no muscle tone and I was like I just wanted to look strong and I kept running , and running , and running .

So if you are like that , if you and I do , I have a lot of ladies come to me and they're trying to understand macros and they're just so addicted to you know , I'm giving them macros and some workouts and , like here you know , hit your macros , do these workouts , step away from the cardio a little bit .

You're burning too many calories and you're not eating enough to compensate for that . You're just point blank . You're working too hard , you're doing too much cardio . Stop it . That's what I really want to say .

So if you don't have much weight to lose I'm talking five 10 pounds If you only have five 10 pounds to lose and you want your body to look different , stronger , bigger , more ripped toned , right , stop doing cardio . Stop . That's what I want you to know about that .

Number four if you see a strong , ripped out influencer , personal trainer , on Instagram , on social media , doing cardio or jumping in their reels trying to sell you something , they 100% did not do what they're doing in that reel to get the body that they have .

If you see a personal trainer AKA myself if you were to see myself doing cute little hip moves and all this jumping around and look at this new move I created I did not build the body that I have doing that shit , and neither did they . The person you see on a real wherever on a post doing something cute , but they are ripped out , right .

They have big glutes and big hamstrings and they're so strong . If you can see muscle on someone , I 100% guarantee you they did not get that muscle on their glutes by doing squat jumps . Squat jumps are fine , they're fine , you can do them on occasion and they have a purpose , but it's not to build muscle .

So if you see someone super strong , ripped out , doing cardio moves , I'm going to tell you right now they lifted heavy , they use progressive overload , they did the same moves very , very often to get the body that they have , and now they're using that body to create videos that are catching your attention because they're doing fun moves , because posting a shoulder

press video every other day doesn't get any views , so do not let them fool you . I think that that really , really needs to be said . That's something I really want you to know .

I see social media just slammed with these videos right now of these cute little routines and these cute little moves and do this method and the three , two , one method and all this stuff . And they I , you , I know damn well they didn't do any of that stuff .

They probably don't even do the things that they're doing in the videos often , but even if they do them on occasion now , it's because they lifted for years heavy , progressive overload to get that body and now people can use the body that they have and they built doing the things that work , showing you how to do these fancy , cute little moves for only two

monthly payments of $39 . And it's not going to work , okay . So keep your eyes open for that Number five . You will need to say no to things that don't align with you sooner rather than later . This has nothing really to do with fitness .

This is just one of those randoms , but you will have to say no to things that don't align with you people , situations , food , parties , celebrations , whatever it is . You will have to say no to things that don't align with you sooner rather than later , the sooner you figure out that you can say no to anything , the better off . You will be Number six .

If you are fitting in with the majority of humans , you should stop and think , and I mean that so seriously . I am personally trying to separate myself from the rest of the world .

To be honest , if you look at the majority of humans , they are unhappy , they are going with the flow , they are lost , they are confused , they are bitter , they are angry , they are burnt out , they are not in shape , they're not healthy .

So if you are fitting in with the majority of humans and you're just kind of going with the flow , I really challenge you to stop and think . This is your warning . And , trust me , I have been there where I have been hanging out with the wrong people or I have just been like listening to the wrong things or watching the wrong videos or whatever .

But let me just say , when I look at the comment section , even of Instagram reels or just people don't like what is different .

And so when I look through the comment section of a post and sometimes I do it just for fun , just to see comments , because I think some people are funny but some people are just assholes and I am blown away at the times that I look at things like that and I'm just like , wow , I do not want to be like any of these people .

I don't want to look like the average human , I don't want to act like the average human , I don't want to speak like the average human , I don't want to live or agree with the average human .

So that's just kind of a little warning for you If you are fitting in with the majority of humans , chances are you are burnt out and not extremely healthy and not really happy with yourself and going with the flow , and burnt out because that was me . So this is your permission to change that and to want to be different .

Number seven it's okay to want to look strong and sexy . That's it .

Period Period on that I feel like there's a lot of hate sometimes on and I had an episode about this not that long ago which was super fun to record but there's a lot of hate on what we eat and what we drink and what we don't eat and what we don't drink and what we don't do and what we don't show up , as I had a client yesterday who said she is

in a work environment where there's like potlucks and meetings and things , and she doesn't eat a lot of the foods that people bring to potlucks . What is a pot ? That word is weird . But she was just saying that people were like , oh , you're not going to eat today , you're not going to eat , you know what we're eating ? Or whatever in the meeting .

And she's just like , no , I'm not going to eat what you're eating . So like , stop making a big deal about it , stop calling me out , stop trying to make me feel ridiculous and I'm I've talked about this in that on that episode also like I'm done with feeling shame about that and I want you to be done with that too .

If people are intimidated by you , by what you feel , like what you do , what you eat , that's on them . And if you want to look strong and you want to look sexy and you want to be healthy period , not even healthy okay , if you just want to look strong and you want to look sexy and you want to look good , no , that's not a good reason to like .

That's not going to get you out of bed every day , that's not a good . Why all the things ? But God damn it . If that's what you want , then it's fine . If other people are intimidated by that , by your routine , by your discipline , by your commitment , by your consistency , by you . That's on them , that's not your problem . Keep doing , do you ?

There's your permission for that as well . Number eight it is okay to have unshakable confidence in what you are doing and in yourself . This kind of goes along with what I was just saying . It's okay to be like , yeah , I do want to build muscle , I do want to look good , I do have physical goals , I do want to change the way that I look .

It's okay to be in those moods where you're like , yeah , that is what I want for myself and I feel confident about it . I have a pro or I have a program , I'm following it , I'm going to the gym , I'm drinking my greens , I'm drinking my water , I'm like I'm living my best healthy life , right . It's okay to have that unshakable confidence .

It's also okay to have no goddamn idea what you are doing . It's okay to be completely confused and lost and second guess yourself and kind of , right now , in the middle of this transition from spring to fall , it's okay , or summer to fall , it's okay to have no idea what you're doing . That doesn't make you a loser or a failure , you will bounce back .

So it's okay to have confidence , it's okay to feel like you have no idea what you are doing . On those lines , number nine , it's okay to have no idea what you're doing in the gym .

I have talked to a lot of ladies lately who are honestly , who are coming from that beach body video , cardio restriction mindset and they're coming into this new era of wanting to eat healthy and track not just track your macros , but hit your macros and learn your macros and work out in the gym .

And , right , I have a lot of clients who are coming from that restriction era to this other era and I remember being in that situation and I don't , I have a gym in my home .

But I want to encourage you that if you have no idea what you're doing in the gym because I've had a lot of conversations this week with people that are like I need a plan for the gym because I have no idea what I'm doing in there I know it's scary , I'm still intimidated in the gym for different reasons but how you can help that is to follow a plan to

give you some direction . Right , if you open up my app , for example , and you have a workout program or like a plan to follow . You'll know which exercises to do , which machines you need , what order all the things . But honestly , keep in mind that first of all , it's okay to want to look strong and look sexy and it's okay if you don't yet who cares ?

Love yourself enough to walk into that gym with some confidence . I know it's not gonna happen every day , but hold your head up high as often as you can and realize that most of the people that go to the gym are there to improve themselves too . They're not there to judge you .

They understand they've been where you are and most people that go to the gym are very kind and willing to help you if you need anything . We are very like . It's a good community of certain people . It's a good community to be in and most people will help you and be honored and like happy to spill some knowledge and I really truly honestly help you .

But I realized that on occasion there is that cocky , asshole human being looking ridiculous , walking around the gym , flexing and probably making you feel insecure . Whether it's their goal to make you feel insecure or they are just so insecure that they have to walk around the gym looking stupid and trying to show off and get attention .

Just remember a couple of things . Their form probably sucks and they probably really . Maybe they kind of know what they're doing , but they're more focused on looking good and you looking at them . So just just remember they're insecure , they need attention and don't give it to them . Look forward , focus on yourself .

Another reason it's good to have your workout program on your phone . You can pick up your phone and like look through there , look busy , right , just take your rest time . But honestly , it's okay to have no idea what you're doing in the gym .

I want you to show up there anyway and I know it's kind of taking over right now , Like there are more women in the gym and there are more even just and I don't mean this rudely there are more out of shape people in the gym .

Usually when I go anyway which is , again , not very often but like there are a lot of out of shape people in the gym and that's good , like there should be . You don't want to walk into a gym and just see everybody that's already fit .

You want to walk into the gym and see people working on themselves , improving themselves , like it's okay to be out of shape and go to the gym . That's the point is to be getting better , like constantly . This is a lifestyle .

But also just remember , if there is that human walking around the gym and you're just like , oh my God , this person is driving me crazy . They're making me feel so insecure , right Grunting or lifting super heavy or whatever , like checking everybody out , looking around the room and making sure everyone's looking at them , like just ignore that person .

It is what it is , number 10 . Oh , this is a good one . If it's not a fuck yes , then it's a fuck no , and walk away .

This is just in general , with your workout program , with something you want to do with your body , with what you want to wear , with what you want to look like and feel like , with who you hang out , with what places you want to go , things you want to attend , jobs you want to have whatever it is , and I I've been big on this .

This is my probably like , how do I want to say this ? This is my actual personality is like no , I'm a , I'm a big like . I don't really feel like that aligns with me . I don't really like this . I it's a no for me and I'm okay with kind of saying that .

And then there were years that I was kind of not in that headspace for whatever reason , just lacked confidence and was , you know , struggling with a lot of things internally .

And now I'm back to myself and I'm like you know what , if I don't like this , if I don't feel comfortable , it's no and I'm okay with now making other people uncomfortable in those situations rather than myself . I lived a long time thinking that I needed to say yes to things or people or situations or whatever .

It was like writing a program or taking on a client . That really just wasn't for me , like we didn't mesh , whatever it is . I was just like , well , I don't want to put anyone out or make anyone feel bad or you know , whatever the case may be , and I'm done with that and I want to give you permission to be done with that too .

So if something is not aligning , someone is not aligning whatever . I realize this isn't always , always going to be okay . I'm not always going to be okay to say like fuck , no and walk away from something .

But in general , if you're feeling misaligned and something is , it's not a yes , then it's an absolute no and stick with your first instinct on that and go with it and turn around and walk away if you need to . And number 11 , lastly , your fitness journey as a lifestyle period .

I think this is so important and it's not sexy , but I want you to know that your fitness journey is a lifestyle . You can start with a six week program , eight week program , 12 week program .

You can start with whatever you want to start with , but if you're only starting with a 12 week mindset , you're going to fail , and so this is why it's important to have a coach or be part of a program that gives you confidence in what you're doing , because I've had a lot of conversations this week just about people being confused on what they're doing and

wondering if it's working , and wondering if it's the right thing , and feeling like they want to quit . And that's obviously the biggest reason you're not succeeding is because you're quitting . I feel like that's a given , but what's making you want to quit ? What is going on in there ? And I want you to just know that something .

It doesn't always mean that something's wrong . Even if you're not seeing progress , you're not feeling progress or the scale isn't moving , it doesn't mean they're doing anything wrong . It could just mean that you haven't been doing it long enough . So keep going . This is going to take a while , it's going to suck at times , you are going to fall down .

You are going to probably lay there for a while and maybe even feel like someone is kicking you while you're down , but it's . You're going to have to get back up . Like it is what it is . And the sooner you start to look at your fitness journey as part of your lifestyle that's why these 11 topics are so random .

I mean , I started with you need carbs and then somehow I went to if it's not a fuck , yes , it's a fuck , no , I mean , but this is it's life . So when I'm talking about unfucking your fitness in this podcast , it's not just about fitness Like your fitness takes over or it's . It's a part of your life . It doesn't take over your life .

Your fitness is woven into the rest of your life and it becomes you . It becomes who you are and it becomes part of your journey .

So you have to make your fitness a part of your lifestyle , a part of your life period , and the sooner you realize that and the sooner you become partners with a coach or hire the right coach or be part of a workout program with other people , that it gives you confidence that what you're doing is okay .

You see other people doing the same thing and it's working . Or you have someone to call or text or voice message and say , hey , I'm having a really bad day , or I have this event coming up . I don't know how to navigate it . I'm really feeling stuck . What's going on ? Can you take a look at what I'm doing and just just give me some confidence ?

That's so important in your journey and you're going to be able to do that . There's nothing wrong with hiring someone to do that .

It's like a therapist , it's like your personal trainer , it's like your best friend , it's like you know your significant other , like you have to have people in your life to kind of rely on and turn to when shit gets a little crazy . So those are my 11 things that I want you to know today . Those are in no particular order , by the way .

You can kind of take it and move it around in order of importance for you , but I want you to walk away with and really grab onto whichever one of those you need to hear today and this is an episode that you can listen to in like two weeks and a month from then , and you know whatever and take what you need .

There's a lot of topics in here that are , I feel like , really really relevant to myself , to my clients , to you , and I want you to take what you need today . I hope you enjoyed this episode of some real talk . I can't wait to talk to you next week .