ITZINU: Empowering Women's Mindset and Confidence in MIDLIFE

#172: "Building Habits to Lower the Risk of Arthritis and Related Conditions."

• Renae Elliott • Season 1 • Episode 172

Share episode

 In this episode, join us for a coaching session with Karly. She shares her struggles with weight loss, staying consistent with exercise, and dealing with health issues like rheumatoid arthritis and gut problems. Through an honest discussion and practical advice, you'll learn how Karly plans to improve her lifestyle by making gradual, sustainable changes. This episode offers valuable insights and motivation for anyone facing similar challenges and looking for practical strategies to lead a healthier life. 

Love this podcast? We love to hear it from you!

If you're facing challenges on your midlife journey and need some guidance, I'm here to help. I'm currently opening slots for a few individuals to join my FREE 1:1 Coaching.

Apply now for personalised support from me.

Or you can check more of my coaching programs here


WAS THIS HELPFUL?
I’d be so grateful if you could take a moment to follow, leave a 5-star rating, and download a few more episodes.


WORK WITH ME:

 Discover exactly what YOUR body needs to lose weight and gain strength in Midlife with Balance Your Menopause

Move Better, Minimise Pain, Prevent Injuries, Relieve Stress and Enhance Your Everyday Life with my Total Body Connection Program

Ditch one-size-fits-all dieting and discover your unique nutritional blueprint with
28-day Revoloution Program

Discover your Inner self and Improve your mindset with Mind Over Muscle Program

Get the support, guidance, and tools you need to feel stronger, healthier, and more empowered—at every stage. ...

#172: "Building Habits to Lower the Risk of Arthritis and Related Conditions."

Hello, hello, and welcome to the it's a new podcast. So today I am bringing to you a coaching call that I did with Carly. Now, Carly is a beautiful human being, and I really, really loved speaking to her. And I actually felt like we could talk for hours. And what I am really excited to bring to you all is how Carly's feeling, because I know So many women that feel exactly the same way, uh, Kylie feels that she has tried, uh, so many different times to lose weight and to feel good about her body.
She feels like she's tried these fad diets and, um, crazy, insane types of workouts, but none of them she's been able to stick to. Which I don't blame her because I wouldn't be able to either. Uh, she feels like she really, really struggles with being consistent and, um, just. You know, just finding something that works for her that she can stick to.
It was really, really lovely. And, um, I hope you can all appreciate how open Carly was in, um, you know, in Hatch for now. I know she has had a bit of a, uh, a long journey. And in the last few months, she, uh, in the last year or so, she was, she was actually quite sick and, uh, she's been able to work through that.
And, um, you know, from that, she has realized that she has, uh, some. Um, you know, some pain in her hips and, you know, she also feels like she wants to change it, but it feels so overwhelming as to where she should start. So I'm really, really excited to, uh, for you all to listen to this podcast, because I know, uh, lots of you have had similar experiences or feel, uh, feel the same way, so I know you are going to get lots from this podcast.
So I am going to jump straight into it and, uh, make sure you hang around all the time to the end. Let you know our plan of attack. Alright, so what, uh, we first, what I first wanted to ask you is, so what would you like to get out of this? Um, I just think even sticking to like exercising and eating properly because I feel like, Find that like, I've tried all the diets I've tried all the, you know, I've worked out for like, really like intensely for two weeks and then I'm like, well, I don't really want to do this anymore.
Yeah. It's too much. Um, and then same with eating. Like I, I don't really understand nutrition. Yeah. And so because I don't understand nutrition, I go on like these fad diets and then all of a sudden I'm like, this isn't really sustainable. Yeah. Like I don't enjoy it. I'm not, I'm not enjoying where I'm at.
So I just think consistency, like being able to stick to it is like my biggest goal. I also, um, yeah, I really obviously want to lose weight. Um, I have, um, unfortunately really, um, Bad genes. A lot of health stuff in, well that runs in my family. Um, so. What's the stuff that runs in your family? Um, so arthritis.
So I am already at risk for rheumatoid arthritis because I have asthma and eczema. Yep. Um, and I also already have, um, like pretty consistent pain in my hips. Ah, yep. Because, which they think is, they've already said they're pretty sure it's rheumatoid arthritis, but um, they said if, like, I start working on it and, you know, um, strengthening the joints and all of that sort of stuff, I wouldn't be in as much pain as I'm in.
And. naturally because of my weight as well. That doesn't, doesn't really help. So, yeah. Yeah. What, like, what would you, how would you describe your pain? Um, it, I'm like constantly when I'm walking, I'm in pain in, um, the joints in my hips, like it can, it's almost like a, um, sort of rubbing pain. They just ache all the time.
Um, and like, has that just started or has it always been that way? Um, probably in the last six months. So yeah, it's pretty, pretty new, which is, um, probably been my biggest wake up call. I actually had some health issues last year. I, um, had stuff going on with my stomach and stuff and I going through all of that and just like the mental toll that took because I wasn't able to work and two kids like, and I was in and out of hospital all the time.
It was just, it was horrific. What was it that happened last year? Um, so I had, I would say they were attacks. That's what I called them. They were, I'd be walking. It could be from here to my car. It could be here to the bathroom. It could be anywhere. And I literally could be fine. And then I'd be on the ground, like in excruciating pain.
And, um, I, they were like, it's IBS, it's, it's this, it's that it's, you know, you've You know, all these things and they didn't actually get down to the issue until November last year, which is, that started in April. Oh, wow. And I'd been telling them, like, you need to do investigations, like, this is not normal.
Yeah. And, um, they, yeah, took them. You don't have to fight it so often, don't you? Yeah, yeah, and it's, it was like, It affected my work, like I couldn't work, I couldn't look after my kids half the time, it was, it was horrific. Um, and then I finally found a doctor that went, okay, we're going to admit you, we're going to do the investigations.
And they did a, um, colonoscopy and an endoscopy. So they did the endoscopy first and they said, well, your intestines are really like enlarged. And I'm like, I'm not lying. I wasn't making it up. I'm not making it up. And, um, And then I, they did the colonoscopy like a month after and they're like, oh, you have like cysts all through your bowels and your intestines and that's the issue.
And I'm like, thank you. So what's, what have they, like, what's, like, what's been done since? Um, so I, um, In the, in the colonoscopy itself, it ended up going for three and a half hours and which normally it goes for 25 minutes and they burnt all of the cysts off and then they seen where the, um, scar tissue was from the previous ones bursting and so that's what was causing to me be sick.
Yeah. So not only were they bursting, but because there was so much acid and stuff going on in my stomach, um, they ended up. Um, once they burnt it off and stuff, they were like, yeah, well, that's why you're vomiting. And that's why your intestines are like funny. So, um, so what did they give you? Like after finding out that, what, like, what did they, what?
Well, they, they pretty much got the attack stopped after that. They just, um, I personally focused on my gut health because I'd been on antibiotics. I've been on. Um, and they were like, well, you're probably going to have IBS, it's probably a thing anyway. Yeah. I was like, cool. Thanks a lot. I don't think you need to accept that, but yeah.
Yeah. No, that's right. I don't. I refuse to believe that I have IBS. I've worked with clients who have IBS and it's not a thing. Yeah. I don't, I genuinely don't believe that I have it. I just think, I just think you can, um, I think like, We could accept that, or you could look at changing things. Well, that's right.
That's exactly right. And I just focused on, um, for a good month and a half, like after all of that. Oh my God. Yeah. And like having probiotics and all of that sort of stuff, because I, at one stage ended up at the hospital because they'd given me so many antibiotics that It stripped the lining of my stomach.
So hard. Yeah. Yeah, it was definitely interesting last year. That stuff's hard. That stuff's hard. It takes its toll on, um, it takes its toll on everybody when it's 100%. Yeah, it's, it's hard. Um, what, how, so how do you feel now about, do you feel like, feel back to normal from that stuff? Yeah, yeah. I'm just, I feel like I've got to restart my life over.
I've got to get back into work and I've got to, you know, get back into a routine with my kids and, oh, sorry. Um, all that sort of stuff. So I'm just ready to restart my life. Like, and yeah. And I think one of the things that has always been at the top of my mind is consistently just getting healthy and being healthy.
So what does healthy mean to you? Um, just being, I want to be at a healthy weight. I'm not unrealistic, I don't think it's going to one, happen overnight, and two, I'm going to be like 50 kilos. You know what I mean? What would you see as a healthy weight? Um, probably 80 kilos, 80 to 90 kilos, yeah. Yeah. That's my goal to start with.
I am tall. Yeah, yeah. Um, so I'm five foot eight, but it also doesn't excuse the fact that I'm sitting at 143 kilos. So, yeah. Yeah. Um, and, um, so that's what you would see and what else does, what else does being healthy mean to you? Um, just being able to like do day to day tasks like, um, going to the shops and not being out of breath and, um, Playing with my kids at the beach or the park or, you know, and not just having to sit down every five minutes because I'm hurting because of all of the weight that I'm carrying.
So, um, yeah, I just want to live my life. What is your work? Uh, like working now? You're not working. Yes. I'm working now and I work in mental health and disability. I'm a support worker. Oh, yeah. Um, so that in itself was quite an active job. Yeah. Yeah. Um, I, I am like, I can be active. I know that sounds strange because I'm like, I've got to sit down every 10 minutes, but I can, I can go swimming for two hours at a time with my kids, but then that's it.
Do you know what I mean? I can't like, I go to the, um, go swimming and then I'm like, okay, now I've got to sit down for the rest of the day. Like I'm done. Yeah. I mean, uh, yeah. And, but you like swimming, don't you? I love swimming. Yeah. That's all the water's my home. Yeah. Does, is swimming something that you do every day or?
Um, I was at the beginning of this year and then getting back into work, I wasn't, um, able to keep up with it. But that's just my time management. I'm very bored. Are you shift though? So is your work? Yeah. Yeah. Yep. So I can either be working from nine to five. I can be working from seven to five. I can be working from eight o'clock at night till nine o'clock in the morning.
It just, yeah. And how old are your kids at school? Are your kids? Yes. Yes, they are. And once, um, Our youngest is eight and the oldest is 13, which is, he's pushing all those boundaries at the moment. Oh yeah. That, uh, that's becoming that teenage on your own or do you have a partner? I have a wife. Yeah. So, so you've got like, you've got someone in the house with you, so your wife, so it's not like you're, you could be doing something that there's someone to watch the kids.
Yes. Yes. Yeah. Absolutely. Yeah. Uh, my mom's here too. So you've got support at home. So it's just, it's trying to like, it's trying to work out what we can manage with, um, Life like with, you know, like, are you having to like be at home for the kids because you've got no one else to watch them. So that's what we're trying to navigate.
Okay. So swimming is your thing and do your shifts change like. Are they, are they different every week? Um, no, they're pretty consistent, which is really, really good. They have just started becoming really consistent. Um, and I have a, I call them, like, I've got a big week and then a little week. So I work, Literally Monday to Friday and then I have Saturday off and then my next day off is next Friday.
But then I have Friday, Saturday, Sunday off. And are you a morning person, not a morning person? Um, yeah, I'm a morning person. I'm definitely not a night person. What I would like to think is What I would, what I would like to think is, is I'd like to look at getting rid of your pain. That's, that's like what I think could be like a good thing to focus on.
So, um, and. Have you ever heard of anything about like what your why is in life? No. So your why is, so you know how you said you've tried. So like in the first kind of notes we've got, you said that everything you've tried is like not sustainable. Like you've tried it for a little, for two weeks and you weren't able to stick to it.
So what we want. Think about is like, get back to why you want to do things. So it, from, from just listening to what my motivator, if I was you would be, but you know, you want to look at things like, um, you know, you want to look at things that you do have a risk of, you know, and you have arthritis, you know, arthritis, you've already starting to know some of those.
Those pains, you know, you were obviously quite sick last year, which would have not only put a toll on you, but it would have taken a whole, like, toll on you. Oh, 100%. Once I, once I was sick, I noticed there was so much more stuff I couldn't do because I wasn't moving as much. I wasn't, you know, I wasn't running around with my kids and I wasn't, Even going to the shops half the time, like I wasn't doing any of that because I was too scared I was going to be in the middle of a shopping centre and be in agonising pain.
So yeah, I lost, uh, I noticed in myself like a lot of loss of, um, lost a lot of muscle tone. Yeah. Um, in things that I, yeah, used to be able to do. Yeah, so, so what, what I, I would think about that. Why? So the why is the, is your deeper motivator. So it is easy to say, uh, like lots of people will say, oh, I wanna lose weight.
Which, yes, that's like, that's a great thing, but sometimes it then gets a little bit difficult and we go, actually, that seems a bit hard. You know, maybe, maybe the weight loss is not the biggest motivator for us. But maybe thinking, thinking a bit deeper. So my why is about aging. So I want to be able to age well, and I want to be able to, uh, like, I want to be able to be as active and do as much things as I can, the older that I get.
So I don't want to be in. Um, you know, I can't, I don't want to be an elderly person that, you know, like just basic stuff. Can't you know, I want to be an elderly person that's living a good life. I don't want to be in a home. I'd like to do as much as I could to prevent me from being that. So I believe, so my beliefs are that the stronger and fitter I am, whatever life throws at me, I'll be able to cope with it better.
100%. Thank you. So that's my motivator. But if you ask me to run a race against somebody else. It actually, I actually wouldn't want to do that. That's not motivating for me where some people, you know, it's just, it's just working out. It's unique to you, but we just think a little bit deeper as to what that why could be.
Yeah. Yeah. I just, that will be the thing that will, that will be the thing. Motivation gets you started. So we might feel motivated, but after the two weeks it's too hard. A hundred percent. Yeah. So when we remind ourselves of why you're doing this. Um, it will be the thing that will keep you going and you're going to more likely be able to stick to it.
Yeah. No, I love that. Yeah. Even like, besides just not being in pain, but just being there for my kids and being present in the activities that they do, like that's, yeah, I've never even looked at it like that. When, when we think about, like, when you think about that, You, you know, like, because there's times all of us can't be bothered.
Like, and I say to people all the time, yes, I'm a trainer, but there's a million times I cannot be bothered to exercise, but I dig that deeper and remember that why, because it's easy to stay in bed might be easy now to stay in bed or to not move, but it's not going to be easier, you know, and you're only 29.
Like you have. So much time ahead of you that you can like, you know, if you're already getting signs of arthritis, you can change it. Like you can make, you can work on like your mobility and strengthening, you know, strengthening the muscles. And I've got other clients that are in their like sixties, uh, and they have arthritis and they have noticed difference with changing their food, you know, like through the food.
You've got, uh, you're so young that you've got such, um, you've got such a good amount of time to make a huge difference and not let anything get worse. Yeah. Yeah. I also always think that we have this, you have this piece of information. Whether it comes true or whether it doesn't come true, whether you do get rheumatoid arthritis, whether you don't, but you have this piece of information that there's a possibility.
So let's not like wait for it to happen and then deal with it. Let's do as much as you can beforehand and go, well, what can I, how can I prevent it? If it doesn't happen, it doesn't matter. It is like, obviously like the, um, pains in my hips. Like, is it? It was a big wake up call. I was like, well, it's already happening and I'm 29.
I was just, yeah, it was like huge. Like even that was a huge mental game. Um, like, and then I just, yeah, I realized like, well, I'm just same thing. I'm just waiting for it to happen. Yeah. So. Why not fix it? Yeah, prevent it. Prevent it or, or do as much as you can so if it does happen, you can manage it better.
That's right. That's exactly right. It's easier now before it becomes full blown arthritis or it's easier now. But obviously, you know, there's risk factors that would add, there's risk factors that you could change that would add to it. So obviously Weight movement, you know, like, um, people with arthritis, you know, the more muscle mass you have, the better.
So that's, that's how I would try to look at it because yeah, a hundred percent. I've never actually looked at it like that. Besides I just want to lose weight and was never like, why do you want to lose weight? Yeah. And sometimes, like I said, it's not, it's not that because it gets hard and it's, it's, Not sometimes it's losing weight isn't enough of a motivator for us.
It's because you go, actually, I'm living like this now. I can just stay, you know, but when you're, when, you know, if you have arthritis and you can't move, you know, like that's, that's not good. A hundred percent. And I think like. Yeah, just even, um, on my dad's side of the family, there's, um, heart issues. It just, it's mainly been in the male side, but that's just the shit.
I mean, excuse the language, but it really does. Like, what if I'm that one girl? What if I'm that one female in the family that, you know, So you give yourself, you can give yourself the best chance of if any of that happens, you know, you're like, that's what I believe. Like, that's what I do. Like my, my dad had, I think he's had three now, you know, like, and he's had them, he had them quite young, you know, so there is a genetic.
There too, you know, so, uh, so again, I just feel like I'm just, I just want to give myself the best because life will throw something at us, you know, it's, you know, but if you give yourself the best opportunity to, uh, to recover from it, well, you know, that's, that's so important. Yeah. No, I love that. Yeah. I think if you could spend some time like, like a Right.
Thinking about that, that could be, yeah. That the other thing. Um, but again, like I said, we'll get a, like a plan for you that Yep. And we can work it. The other thing, um, is, um, I, I would presume that. You would have a really high amount of muscle mass. So we look at, we look at the, we look at the, we get on the scales and you look at the scales and you go, Oh my God, I'm 143 kilos, but I guarantee you, you have a really high amount of muscle mass, right?
Have you ever, have you ever done like a scan like that before? Um, no, but it, it makes a whole lot of sense. And the reason I say that is because I have like one of the, my biggest insecurities is my thighs. Oh yeah. They're huge. Like, they're not, they're, yeah, they're huge. Anyway, I will constantly say that to my wife, I'll be like, oh my God, like, I, like, need to do something about it.
And she's like, it's all muscle. It's all muscle. And I'm like. No, it's not. So you don't want to, you don't want to lose that muscle mass. So we don't want to like diet and not eat, like, say like eat 1200 calories or try to restrict our food because you'll lose that muscle. Remember how we were talking about protection, like, uh, giving your body the best chance it has to, you know, like fight off any, you know, fight off anything that happens to arthritis or heart attacks or any of those things.
The more muscle mass you have, better. So all of all of those things, we obviously want to, you want to look at reducing fat, but Like what I find in, in say like people that way, like, you know, 120, 140, you know, what I find them, they have this great amount of muscle mass. So it's so hard. It's so hard to grow muscle.
So it's so hard. So you've got it there. So we don't want to be silly and lose it. Don't want to lose it. Yeah. Don't want to lose it. So we want to look at, we want to look at like, obviously with, with movement, you know, you'll, uh, with, with movement and looking at changing your food, you'll look at, um, You'll bring your fat, you'll bring your fat down, but we want to maintain, you want to maintain that muscle mass.
So you can try to make sure you're maintaining that muscle mass by eating enough protein, by making sure you're prioritizing protein and make that a priority because, um, some like I, I weighed 75 and I lost five kilos. Now, if I was only looking at the, that one piece of data, like the scale. Um, I did a, uh, like a body composition scan.
So if I was only looking on that, that one scale, I would have thought I was better off because I'd lost five kilos where I lost three kilos of muscle. So I was actually better off at 75 than what I was at 70. Yeah. Yep. So the same as we have this picture of, I want to be 80 or 90 kilos, you know, that's, that's good.
But I want you to be that with the, with, with muscle, you to be like, yeah, so I want you to just, just, it's, it's just a different way to view our body and just, just be like, you've already got, Like I come across people that, uh, yes, they're thin, but that they have no muscle and I would prefer to be bigger and have muscle than be thin and not be able to move, you know, or not, you know, so you've, you've got, you've already got, you know, and I'm sure you're really strong in lots of things.
So we like, we want to keep it, you know, we want to look at keeping it and we just want to make that like a priority because, um, It's so hard to get muscle . So you, yeah, let's just, let's look at and because, because you're young as well, you'll, you'll probably, you, you know, like you'll probably make changes after 30.
If you are not actively working on muscle, you actually start to lose it. Yeah. So I said, so this is your time, like, you know. Yeah. Hundred percent. I literally turn 30 next month. Yeah. So you can go, but this is your chance to like, make sure you're like, you have to work a little bit harder to keep it, to make sure you maintain it.
But you, but like, without even seeing a scan of you, I know, I know you would have a good amount of muscle. So, so that's what I like. And it also, if we could change our headset to be focusing on the muscle, you know, focusing on the muscle, it's, it's a good thing. Do you know? Yeah, 100%, 100%. Like there's, there's a lot of, um, petty drops, like in this, just in this, even in this conversation, it's, yeah, it's really helpful.
Yeah, that's so good. Um, so that's what I, that's what I would, um, that's what I'd be thinking. I would also want to think about being really realistic with expecting, like, like if you, because, because we want everything to. To be something you can stick to for life. We don't want to be like, um, we don't want to be going gung ho at the start.
So, so I want you to start to think like, what do you think is realistic to your life? So let's go, you like swimming, but, um, You, when you swim for two hours, do you, do you do laps or you're just playing around? Um, well, it's mainly at the beach. Okay. Right. Yep. So yeah, like mainly at the beach. Um, I, when I'm in the pool, I focus, I actually focus on my hips.
I really take it slow. Like I do. Um, I really want to get into water aerobics. I think that'll be cool. But, um, like. Because my, my partner actually has a back injury she sustained from work. So we go to the pool once a week anyway, um, for her back to build that. Do you do the, do you like you do the work, like Yeah.
Yeah. So I do it with, yeah, yeah. Uh, yeah. So I do it with her. So whatever exercise she's doing, I do it with her. Oh, so you're exercising as well. Yeah. Yeah. So, so the way we want to look, the way we want to look at, say, exercise is you have an active job, but your body's used to that, so whatever movement and that you're doing around your job, your body's used to.
So, so yes, you have an active job, but your body's used to that. So to get a change, we need to do something different. If you're already going and doing a, like a water activity with your, with your wife, like, because you're doing that, your body's used to that. So, so to get a change, we need to think of, of realistically what, what you can fit into your life.
So do you have any like a, a watch that tracks your step? Do you have any of those things? Do you wear any of those things? Okay. So, so that's fine. It's just gives you an eye. It just, so, so what we want to think about doing and what, Also, what you want to think about doing is what, what is going to suit your lifestyle.
So that's why I was making, you know, like I was saying, if you had someone at home, like do you have to get home straight to the kids? Maybe doing something in the house is better for you. Uh, you're a morning person. So maybe looking at, Getting up and going for a walk in the morning could be something that you could do for work.
I tend to find that the morning is, uh, easier to do something. If you do it in the morning, it's done. The afternoon, people tend to have more excuses. Life happens. Hundred percent. And that was, that's my biggest thing is like, I would go, Oh, I'll just do it in the afternoon, and then I'll get to the afternoon.
I'll like, well, I've gotta cook dinner, I've gotta the and the kids dishes. Yeah. Yeah. So, so, so we, you wanna set yourself up for success. We wanna make it the easiest, um, pathway possible, so you're more likely to stick to it. So it, it could be so, so I just find if we do it, I always say to myself, if I do something in the morning, if I get anything extra done in the afternoon, um, that's a bonus.
Right? Yeah. The other thing to understand around, around exercise is it doesn't have to be all or nothing. It doesn't have to be crazy hip workouts or any of those things. If you did 10 minutes a few times a day or 10 minutes every day, it's better than nothing. And five minutes, 10 minutes turns into 15 minutes.
So, uh, so when I had. Like Charlie. So that was the, my little girl that was here. Oh, that's my, my nephew's name is Charlie. So when I had her, like, I was like, had the juggle of two and was working whatever else, so I couldn't like, so I just did little bits when I could throughout the day, I always did something, but sometimes it would be 20 minutes.
Sometimes it would be 10 minutes. Sometimes it would be longer, but I did, I always did something, but I think lots of people get hung up on that. It needs to be all or nothing, you know, or I can't do half an hour. So, or I can't do an hour. So I'm not going to do nothing. Any little bit will help. So, so that's what I would, um, I also would, um, Look at, um, so yeah, so I would think of some of what you feel like you realistically could do, like, like, could, how, how does your hip, like, do you think like you could go walk in the morning or do you think that irritates?
Yeah, yeah, no, I, um, have actually recently just got like really supportive shoes because of my hips, so I, um, like walking like 10, 15 minutes is no, no issue. Yep. And my dog will love it. Cool. What type of dog do you have? Uh, he's an Ikeda Crestafi. Okay, so he's an alright walker. Like my dog, the only reason I'm asking is, when I walk with my dog, it's not a walk.
Because my dog stops and pees. All the time. Oh yeah. No, my dog is quiet. He's got more energy than all of us in the South. If your dog's a good walker, then, then you use your dog. But my dog stops and pees and sniffs and whatever. So I just go, this is about like, this is about him. Um, I'll walk separately because, because you're not getting, I'm not really getting my heart rate up or anything.
So, so yeah. So. I would, I would see if we can start with something like that. Yeah. Um, and what the other thing is, is I would suggest is some stretches for your hips. Did you say you've been seeing someone about them? Um, no. So I pretty much, I thought what happened is I thought I threw my back out and it was actually, it was actually my hips.
And I went to the hospital because it was like two weeks after and I was, I'm still in like excruciating pain. Like what is this? And then they actually did something about it. And then they sent me to their physio at the hospital and I was like, Amazing, because he gave me so many, like, that physio was amazing.
Um, and he You know that obviously back pain, lots of times it's the opposing muscle group. Yeah, so that's what I learned through the physio. Yeah, yeah. So he taught me how to help it when it's hurting, not how to maintain, like, stretching it and stuff, so What, so what exercise did he give you to do? Um, so he told me that I need to, like, when it's, It's really, really sore.
I need to manipulate the joint and stuff like that. So he didn't give me any back stretches or anything to maintain it. If that makes sense. Yeah. And you get your hip moving well and look so many people have tight hips like it's, but, but when you get it moving, well, yeah, hip moving well, and you you'll feel.
Amazing for it, but yeah, I have got some stuff that I can send you. Did you have amazing? So, so that's what I would be looking at eating wise. What's, what do you feel like, what do you feel like? How do you kind of eat? So you've spent, you've spent lots of times dieting. Yes, yes. What do you do regularly? Do you not eat?
Do you I just don't prioritize eating good food. Yeah. It's convenient. It's whatever's Yeah, whatever's convenient, whatever's there, like, and I for a long time used, um, my job as an excuse. I'm too busy to cook something, so I'll get something on the way, or. So do you, do you eat a lot of take, you like takeaways?
Um, not as much anymore, but I still definitely, it's definitely still, um, a couple of times a week. Hmm. What's your, what's your kind of bias? What's your. Yeah. Um, chocolate. Chocolate. Salt. Like anything. Like potato chips. Like, yeah. And which is really bad because of the whole heart situation. Yeah. But like, so, uh, so what about, what about your family?
What's your family like with food? Like, so what, what does, like, does everybody eat the same? Do you have to. Yeah. Uh, kids and, um, my wife and I will eat dinners with the kids. Yeah. Yeah. Yeah. They will eat, um, lunches and stuff on their own and we will most of the time skip, skip lunch. Um, Are you skipping lunch because you're busy or are you skipping lunch because your family's way?
Um, No, because we're busy. Yeah. Um, well, that's the excuse anyways. Yeah, and it is it really is. Yeah, and then breakfast, um, I used to be a big breakfast eater. Not anymore. I don't eat breakfast at all. So do not, what, why? Um Again, it's just I have very poor time management and I know that's something I definitely need to work on.
So like, if I get up for work, I literally will get up, get dressed and leave. I won't go, Oh, like I need to do this or I need to do that. It's like, I need to go to work. Sorry. Did you plan it the night before? No. That's a good idea though. But you could. Okay. Yes. Yes. I could do it the night before. Yeah. I Um, okay.
So what I, what I want you to think about is with food, we've got to be realistic. Okay. So we've got to be realistic. So, uh, you know, like if you, like, if potato chips are your vice, I want you to make sure you have them every day. So, yep. Not a whole big bag. I want you to, at like, um, you know, you can get those small bags Yeah.
The little packets. Yep. You got time. Choose a time where like, maybe like the kids have gone to bed or something and you and your wife are spending time together and you just can have a, have a, like a packet each and really enjoy it or, you know, like, think about Yeah. Yeah. I think it make it like a ritual or ceremony type thing so that it's like thing and that you really look forward to and enjoy it.
But, um, put that when you're thinking about whatever with your food, I would make sure whatever your vice is, like, whatever, which yours is your potential is like, keep that in there. So, yeah. We don't have it in there. All you do is think about it. And again, you want to find something that you can stick to.
100 percent yeah. So, so I would think about that. And then I would, Like take, take away the thoughts of good or bad, because we don't want to, we don't want to like start all these different things and then we feel overwhelmed. Yeah. I would just, I would just look at trying to. Plan a bit better. So then you, so just again, think about what works, what works for you.
And it's like, how I eat now is completely different as to how I get 10 years ago, 15 years ago. So, uh, and I always having to reassess what's going to work better for my family and my lifestyle. So, um, at the moment we have been ordering in like hello fresh. So, because like. The food is on a card, so my husband will follow the card if he, like, he will get the stuff and he can follow the card because it's all written.
Yeah, we actually tried HelloFresh, I think it was like two or three weeks ago or something and it, yeah, it worked really well because the boys got involved. Yes, so, so, so we've, we've gone back to doing that. I'm just mindful because sometimes the calories are really high in what, what their meals are. But.
But again, from a, from not having to think about food because it's there, you know, so, so just have a think about what, you know, talk to your wife, what you think could work better for your family dynamic. Um, that's what we've gone back to and I'm actually really enjoying it. You know, I prep food, I make food up.
So there's so many things you could look at doing, but it's just working out. You could do things like you can, um, I, you know, you can the dinner the night before you can make enough for your lunch, you know, you can look at the abortion. You can look at, um, It depends on your personality. I'm somebody that likes eating.
I'm I'm happy to eat the same food every day. So, yeah, I'm not now. And the reason I say that is because, um, uh, eight year old has autism. Okay. Yeah, he's quite fussy with his food. And on top of that, um, my wife has ADHD, so she will hyper fixate. For about a week and then it's onto something new. It's always, yeah, always interesting.
So it's just, it's just, um, that's what I'm saying. Like, it's just finding what works. Like it doesn't, I know lots of people are, I can't eat the same thing for me. If it, if it's made up and I don't have to think about it, then that suits me. So, um, so just look at the, the other thing that, um, I just. I like a protein shake, not for, I don't like a protein shake as a meal replacement, a protein shake is, um, cause food is always the best choice, but it can be in those times where busy, where we don't have enough time to eat.
Um, it could be the, the really good at work, really good at work because I, yeah, there is times where I don't have chance to eat. Yes. So, like I, I like, like the morning, so some mornings I'll have like people from 5am and I might not get a break until 10 or 11. So I'll like have a protein shake, like in a cup and I'll just sip it, you know, send them at least.
I'm at least fueling myself. Yeah. I don't have enough time to eat, you know, if I'm on the go. So I just find it good for that. Obviously. Yes. Food is the number one, you know, proper food is the number one priority, but you just, so just think about some convenient ways you can, the other thing is there's nothing wrong with Michael, you know, like, again, we're not trying to be perfect, but you like, you want to just try to look at.
Eating more consistently and fueling your body. I like, do you feel tired? And all the time, all the time again, I'm just, I'm just going to presume that. So lots of people like, like you're skipping lunch and you might not eat. So, so then when I'm eating, it's not very good food. Yeah, so you're actually, you're probably in the category of under eating, which, you know, people go, well, I, I'm 140 kilos, how can it be under eating?
But what's probably happening is you're probably, you're probably like not eating enough. You know, you're not spreading it out through the day. We're not eating enough food. Yeah. Body will just be storing everything. And what it does is when it's not getting enough fuel, it'll turn off what it doesn't need.
So what you need for just survival, uh, it'll slow you down. Like it'll make you feel more lethargic. That's why like lots of times, like, because you're not eating correctly. Um, you know, like your pain will be heightened, like those things. So that's what I'm saying again, look at things for convenience.
Like could, could you have. Microwave meals again, like, you know, because you're not going to cook that maybe that could be the, I've had people that just bought the salad bowls and put tuna with it and that that, you know, because they don't want to prep food. It's yeah, well, I actually, it's funny you say that because I do that every Thursday because I have a client who doesn't have a microwave there from 2 30 till 10 PM.
Sorry, it's, um, that's I find that, um. I'm almost like nervous. Like, Oh my God, like I need to figure out something because otherwise I'm not going to eat. And then, yeah. Yeah. So just, just think about like the things that can make like, so when, when I was pregnant, I knew that I wasn't gonna, like, I knew.
That I was, didn't really want to eat safe food. I was feeling like I just couldn't be bothered. So I just went and bought, um, like a whole pile of microwave meals because again, it just meant that I knew that I'd at least. Getting some fuel, you know, better fuel in my body, you know, times that, you know, like I can really relate to how sick you were because I had a, my husband was sick for about 18 months and we were in and out of school and it was a bowel issue.
Um, he had actually, but those times, like, uh, again, I, I couldn't be, I couldn't be bothered like eating. And that's where like those things came in. There was lots of times I ate chocolate sultanas for dinner or Maltesers Which isn't the best, but as time went on, I worked, you know, like I worked out. So think about what things you could, uh, what things you could do that's Worked for your family.
That's more convenient. Look, I, I prep food. It is a lifesaver. You know, I prep food. I have food cooked in the freezer. You know, I've, I make stuff in the slow cooker. You know, I make, um, like bolognese in the slow cooker and then, you know, that will do for dinner and you know, I'll freeze some as well, so I can just pull it out and it's made.
Yeah, I do that type of stuff. But just think about what. What things could you start implementing family that could make your life easier? Now we were reminding ourselves, the reason that we're doing this is because you don't want to be in pain anymore. You know, you're not fueling your body correctly. So the more that we start.
You know, you're going to have more energy, you're going to start, you're going to start feeling better by just starting to eat a better balance of food. Yeah, absolutely. No, it's even like the protein shake, like I never actually understood the whole reason for a protein shake. And I was like, Oh, like I see all these people doing it, but like, why?
Like, no one ever actually explains like it's A lot of people say Protein. So your protein shake, say your protein, protein is going to, so remember how we talked about, we wanting to build your muscle and keep your muscle. So protein is going to be your priority to keep that. So If we, you want to look at, uh, trying to not get too complicated, but let's say your, your fats and your carbohydrates, uh, your body's going to take up and, and use.
And depending on, you know, being very general, but if you're not, let's say you're not, you're eating, um, let's say you're eating a high amount of carbohydrates and we're not really moving very well, we're not moving very much. So you're. Um, going to store it in case we need it for later. So what we want to do is this, you need a balance of protein, fats and carbs.
We all need that. Your protein will come in and instead of it being stored, your body will get rid of it, get rid of, so you want to think if you, if we looked at your, if you looked at whatever you're eating, you just want the protein to be the hero. And we want it to be the hero because. We want to maintain that muscle that you have, and we're looking at, you're looking at like losing fat we, we want it.
So when, when I lost that five kilos and I lost muscle, I wasn't eating enough protein. So that's why, that's why. So if you exercise, protein will be the thing that you use to recover, you know. Yeah, it's so good. That's why you want to be eating that. Um, but like I said, we, we just, yeah, and the, the protein will keep you full.
So it's the thing that keeps you full. So you might also, and you might start to notice things like now you've become aware of it. So say, uh, again, Nothing wrong with carbohydrates. We all need them. But if you had a meal, that's really fine in carbs, you would notice that you'll be hungry pretty soon after not your fault.
It's just because that the body will burn it up quickly. Yeah, it'll think you need that energy and it'll turn into glucose. So it's the, it's the easiest way for the body to burn it up. So, uh, um, so yeah, so you're cut. That's what will, and you'll notice, you'll notice, you, you, you'll be hungry quicker if you have a, a focused breakfast, you'll, you'll see that you're fuller for longer.
Yep, yep. No, it's, yeah, it's. And if you think about, again, trying to not get too complicated, but if you think about digestion, fiber and protein will take longer to digest than carbohydrates. So when we look at eating those that way, you'll feel like you'll, you'll be able to eat that. food and you'll be able to like, you won't be as hungry as quick or you'll feel more satisfied where like if I, if I'm busy and I'm not organized, you know, toast is always a go to.
So I will say have toast and then, um, and then I'll notice I'm hungry really quick. Yeah. Yeah. Yeah. Breakfast wise, if you do eat meat at all, you don't eat meat. Yeah. Yeah. Yeah. I really like a meat breakfast, you know, like I like, um, like mints and you can cook up a pot of mints, you know, and, um, and like savory mints, you can just cook up a pot of mints and you can freeze it.
And. Yeah. You know, you could freeze it or you could, you know, like years, I used to do it and I used to, um, put it in containers. So, you know, so say like, as an example, um, it's, it's just an easy, it's a list, uh, an easy breakfast and you'll see how, just try it. If you see how you feel when you have that, you'll feel that you're not hungry as soon.
Satisfied. No, that's so cool. Like even that, like I've just mainly been like, it's been like eggs for breakfast, but then you get over eggs pretty quickly and it's, yeah, that's, that's my thing is I get over. So looking at protein, so let's say, let's say as a guide, you know, let's say you, I, I aim 50 grams of protein a day.
So as a guide, an egg is only got six grams of protein in it. Yeah. Oh my God. Okay. Sorry. So this one I'm saying, so you would, you would want to like, you know, you would want to be similar, you know, you would say, uh, so an egg has only got six grams. Uh, let's say a breast of chicken, like a chicken breast has got 30 grams.
of protein in it, um, you know, uh, you can get yogurts, you know, so, so just, just start thinking about what your, what your protein is, but don't get too complicated because you know, we would more like to think about just. Prioritizing fueling your body, but then getting in the nitty gritty of numbers. But, but just, just thinking about like, what could I do that could get food organized for me so that I don't have to, um, so that I've got it there because you want the path of least resistance.
So if the food's there and you can just grab it. Yeah. And that's where I'd like, even, even it sounds silly with a protein shake, like, like I'm not going to put it in there. Blender and blend it up. It's just another step I'm not going to do. So I have one that I like and I, I literally put it in my cup and just mix it.
And like, do you have it? Is it with water or you just put it in water? You can mix it with water. Milk doesn't really agree with me, but I just mix it with water. Yeah, no, me either. I just mix it with water and. You know, it's fine, you know, yeah, really handy to know, like, as I said, I didn't understand the reason behind proteins shapes like that.
I just, you know, you see it everywhere. You see it in the shops. You see it online. You see it everywhere. And you're like, why? No one actually, people, people look at having, I don't agree with you having them as a meal replacement because, you know, Yeah, that wouldn't work for me. But people try to do that.
What I find with anyone that does that, they either, um, they either like lose weight while they do it and then when they start eating normally, they, um, put weight back on and plus more. So what I would prefer to do is. Take, uh, longer to lose weight and to keep the weight off whilst eating the food that I'm going to eat forever.
And that's the way that you stop, you won't yo yo anymore. Yeah, no, that's 100 percent and that's like my biggest fear is like losing all this weight and then it not being sustainable. Yeah. And I think it's been clear before you start is understanding that, uh, fast weight loss is not long term weight loss loss.
Um, we'll, it, you know, we all want it to happen quicker, but it's not going to stay up. So when you can lose weight slowly, it will stay off when you lose weight. Um, that works in with your lifestyle, you know, that you're including your chips and, you know, those, Then, then you'll be able to keep it off. Yeah, my other question is, sorry, my other boss would be a soft drink and because I don't, I don't drink alcohol.
I don't drink these or energy drinks. It's soft drink and it's like, I have, we'll have a bottle of soft drink at least one a day. Yeah. And I very much like I will drink soft drink over water. And so that's, that's always been a big struggle for me as well. Like besides the salt. Yeah. So I just don't know how to tackle that.
Yeah. Do you know what? You're so lucky when people come to me and they say they want to lose weight and they drink soft drink. I'm like, ah, yes, because you could just like, I know it's not easy to stop, right? But you would notice a massive difference if you cut back. So, so, and, and you want to think about inflammation and, um, you know, arthritis, the sugar, you know, uh, causes inflammation, which, you know, hurts your joints.
So I would look at. Soft drink is like, I get it that it's a vice, but I would, it's just such a, um, if you, I'm not saying to quit. If you quit soft drink, you stop drinking soft drink, you would lose, you would lose weight really easy. So it's just, it's just empty calories. What I would look at doing is I would look at Like weaning yourself, weaning yourself off.
If you like it, you know, you took, have you ever read the like, I quit sugar book or the, uh, what's his name? David Gillespie. Yes. I've heard about it, but I haven't actually read it yet. So he, uh, have you ever watched the film? Um, oh my gosh. Oh my God. I've got a blank. Um, it'll come to me. No, that's okay. How about sugar?
Yup. It's really good. It'll come to me. Um, a guy does a study and he, he eats sugar. I can't remember the name anyway. Uh, he eats, he eats what people perceive as healthy. Um, I'll, I'll find it and I'll send it to you. Yeah, that'd be amazing. Soft drink wise, I would just look at what you can handle. So look at weaning yourself.
Like, like I used to have coffee with two sugars in it. Uh, so he said coffee with two sugars in it. And I Bye. My, I've just switched from, um, just having sugar in my tea to having honey. Um, But I find like with my soft drink, I find if there's cans in the house, I'll drink more than one. If it's just one bottle of like a 300 mil or whatever, I'll just drink that.
It's not funny how your brain like plays those tricks. It's also, so, so yeah, so I would look at, but is. Is, uh, is soft drink your vice in a way also, if you're stressed that that's your, that's the thing that you, yeah, so that's why, that's why we, we want to just look at like, so if that's your go to, like, when you feel stressed or upset or whatever else we want to like, uh, not like just rip that away, you've got to look at replacing it with something else.
And it's just slow. So like I said, it's look at, uh, if you have, okay, let's not maybe have as much available in the house. So it's not as easy to get to, uh, you could look at drinking the zero style, you know, Yeah, so I drink Pepsi Max. That's got no sugar, doesn't it? Is that right? Yeah. Yeah. No sugar. Yeah.
So you could look at like, you could look at, um, you know, you can look at that stuff. Just look at, look, look at reducing that stuff. It's just, it's just, it's just, it's stuff that will make you feel crap. You know, that's just adding to how you're already feeling. Um, but I would think about what, um, another go to that you could do when you feel stressed.
Yeah. Um, the only other drink I drink is like vitamin water. Oh, yeah, it's just full of sugar, but that's okay. Like I'm more than happy. Yeah. I'm more than happy to do trial and error, like, yeah, trial and error. And just like, again, we don't have to be perfect, but it's just looking at, just look at, like, don't put any pressure under yourself.
Just look, look at how you can reduce it and just take note of how you feel. Like maybe, maybe you might notice the days you have less Pepsi. Yeah. Your hips on a sore. So start to take note, like keep, keep little notes and just see what Yeah, absolutely. Because, um, because sometimes that can be the motivator to not, um, to not drink it, you know?
Yeah, yeah. No. Not being in pain is literally my biggest goal. So that's even thinking about it like that. But the other thing is you could, you could have it and, and you don't feel in pain, but, and that moment of sitting and drinking, like drinking your Pepsi is the, the one thing that you absolutely love in life.
Well, Do it then it's just, it's just an easy, it's like, that's what I said. It's just that it's a, it's an easy, uh, it's an easy thing to get rid of, like easy in my mind. Sorry, but it's an easy thing to get rid of that. You, that we kind of know would be adding calories on that you don't need. So, but if, but if it's the thing that you absolutely love, like it's just look at reducing Again, same with the chips, make it a special, like.
This is, this is my, this is our time. Yeah, like, this is my time to really sit and enjoy it and, and, you know, like, really savor it and look at it that way. Because, um, the same thing is that you just want to think about when you're making changes. There's like. When you first start with, so we don't want to go young hurry, but we also want to be aware that there is a, there is kind of this window where you can, let's say you're, we're going to, you're going to start moving more.
So we're just going to look at starting to walk more and get a bit more movement in your day. So you're going to start to notice a change with that. But if you can, if you can add in. More moving, like starting to move well and, and, and looking at like cleaning up your eating or eating more, or look at adding those things together.
There's this window where you can like really lose body fat and increase your muscle. Muscle, yep. So we, you want to take advantage of that window because it doesn't absolutely, it doesn't happen. Um, but the, there's that window's gone for me, you know, because I, so that's what I'm saying. So you kind of like wanted.
Take advantage of this opportunity of where your body's at, take advantage of it. So, but just be realistic with where you're at, but see if you can be like, okay, I can, I'm going to, I'm not, I'm going to start moving more. I'm going to start doing stretches for my hips. I'm going to start walking in the mornings and you know, like, and maybe you might add extra in, you know, who knows, but then we're going to, okay, I'm going to, I'm going to really, you know, instead of having two cans of Pepsi a day, I'm going to look at having one, or maybe I have one every second day or, you know, like, or just.
Just how, you know, and, and maybe it's thinking about when you are stressed and you're using like that as your, you know, I just need this. It's just thinking that could be something else that I could replace in that time is like, like stress management is, you know, like a whole other thing that I use, um, like exercise is my thing, but I also like meditation to be a long time meditation though.
Uh, you know, like So like I have a sauna, so I like going to the sauna. So that's the beach is my stress relief. So, so it's just thinking about what's something else that you could do when you feel, um, stressed to, um, to not use that. Yeah. No, that's perfect. Um, even like just in this conversation, like it's actually even like a lot of penny drops, which is, which is really fun.
Yeah. And I'll be able to send it to you so you can re listen to it. The other thing is, uh, just quick, cause I've got to go, cause Charlie's got a date. No, you're fine. Yeah. Um, with the stress is what we want to think about is, You want to think about the same as, you know how the physio said nothing gets physical, but you know how he's like, Oh, this is what to do when it gets bad.
So we don't want to only do it when it's bad. We want to look at managing it before it gets bad. Yes. Yeah, absolutely.