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Hey, cupply Fit fam, Welcome to another episode of the Cupply Fit podcast where we talk all things health, marriage and mindset.
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Today we're going to be focusing on more of the health aspect.
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With summer coming up, I know most people are probably thinking about their summer body, so we're going to help you get some tips as well as some ways to get closer to that summer body.
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I feel like as we get older, you know, the summer body is a little bit harder to obtain than it once was.
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There's a time where it was like you know what spring break or you know summer body, I need three days, that's it.
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Now it's like I need three months, I need three months.
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I need to get into it.
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I know, when we were working out in our 20s you know LA Fitness, you know let's say we ate, you know and enjoyed ourselves one week we were like, okay, it's only going to take us a week to get back and kind of have that snap back.
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And now, now that we're in our 30s, things have changed.
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Well, not only that.
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I feel like you want to eat more and enjoy, like the good foods, more, because I feel like I've also exposed and really I shout out to you, but you've exposed me to more different type of cuisines that I typically would not try outside of chicken tenders or french fries.
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So now it's like that tastes delicious.
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Oh, I hadn't tried that.
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And you're working out less than you maybe were, like when you're more active or playing sports or different things, and they catch up with you.
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That's right and it's called responsibilities.
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That's true, that's facts.
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Responsibilities are real.
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So to the younger kids stay young.
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Enjoy it.
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Enjoy it, savor that Cinnabon.
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Savor.
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That's right.
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That's right.
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So first we're going to get into setting goals, because I think not only is that great when we talk about just your even your personal life and work life, but then also write your health goals.
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This is going to be particular into more of your physical self, and so when you talk about setting goals, we want to set smart goals, and smart goals is an acronym.
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It stands for specific, measurable, achievable, relevant and time bound.
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I just already want to start and say I've been that person.
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So if you're listening right now and you're like, man, I got a big, big trip coming up.
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I need to lose 10 pounds this week, come on, whatever it takes.
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I feel like other people have been there and you set that goal and it's like that's not a smart goal.
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It's not a smart goal.
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I can't be mad on Thursday when I set the goal Tuesday to lose 10 pounds this week.
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That's right and to your point.
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The national average for losing weight is anywhere from a half of a pound to two pounds per week.
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That's perspective.
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Is that perspective?
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So when we talk about 10 pounds in one week, we may need that's extreme.
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That's like you're a wrestler.
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That's well.
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Dropping weight, yeah, typically, not necessarily in the healthiest ways.
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Yes.
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But again, if you set that goal of being so high right, like you said, the 10 pounds in one week Well, first off, I feel like you're, in my personal opinion, you're setting yourself up to not reach that goal because it's yes, it's a specific goal, yes, I can measure it.
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Is it achievable?
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It's time bound, it's not achievable.
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It's not achievable.
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And so that's when you know you say in your head, oh my gosh, I'm going to lose that 10 pounds in this one week, or even in two weeks.
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And then, when you don't reach that goal because it's it's not necessarily achievable, then you can start getting down on yourself.
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It's like I knew I wasn't going to.
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Well, you know what?
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Just, I'm going to go and eat bingey, right, and I'm going to get a pizza, I'm going to get a cinnamon.
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Ice cream by the pint.
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Ice cream by the pint, right.
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And it can be something where you just want to make sure whatever goal that you set for yourself is a smart goal, because the more that you can be in the realm of specifically the achievable part, you're building your confidence in what you know that you can do to either lose weight, build muscle, like whatever your specific goal is.
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Yeah, and something too that I think that aligns with this well, is giving ourselves grace.
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Yes.
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That the number on the scale may not always be what we want it to be, but look at the other wins that might be in there.
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So, like for me, right, we talk about it's like, ah, the number isn't as low as I want it to be.
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But, right, we talk about it's like, ah, the number isn't as low as I want it to be, but, man, I'm fitting into these pants.
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Yes, I've been wanting to wear the slacks.
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Right, you can lose inches.
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So, just balancing out those other wins to give yourself that motivation to keep going, because it may not be perfect every week or every day.
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You're absolutely correct.
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So then this goes into the difference between short-term goals and long-term goals.
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I think you kind of mentioned a little bit of a short-term goal where you know, for example, coachella, right.
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I need to lose 10 pounds in 10 days.
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I need to lose 10 pounds in 10 days or have an event that I want to lose weight for or gain muscle, for I want to fit into my high school suit this weekend.
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It's like what this weekend?
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Yes, yes, yes.
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So those short-term goals may be something like an event that you are looking to have a specific goal for, but then also the long-term goals may be hey, I'm actually doing this and creating these smart goals so that I can live longer for my kids, or I can see, you know, my grandkids be able to get married right, like whatever can that long-term goal can be?
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Knowing the difference between the two as well, and knowing that your long-term goals are going to be correlated with your lifestyle change, where short-term goals may be a little bit more correlated, like I said, with an event or a marriage specifically, like we can think about our wedding day, where we were hitting the gym hard.
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Whatever it took Before, by any means necessary.
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By any means to be able to get this.
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Although that wasn't necessarily summer body, that was for an event to be able to have that body.
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Yeah, but to that point, on the body side too, or on the long-term goals, something that I thought about, like for me personally, you know, wanting to do more distance running, so wanting to be able to run more of the 5ks, even getting to the point where being able to run a half marathon and just having that confidence too, and like the knees and the hamstrings and you know the old injuries from football, but having that confidence really is something that, um, like, I'm excited about from a long-term goal perspective.
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But the more that I focus on that summer summer list on the more short term it's going to lead into the, you know, distance running in the long-term goals.
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Yes.
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So now, when we talk about goals, we want to talk about specific goals.
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So, for example, do you want to lose weight?
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Do you want to gain muscle?
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Do you want to tone?
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What are you kind of looking to do when we talk about those SMART goals the short term versus the long term and how do you achieve that right?
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So when we talk about specific goals let's say weight loss what would be some ways that we could achieve the weight loss?
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Yeah.
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So when I think about the weight loss goal, I mean one is I mean you know we've got it right here next to me, but water right, and you know, having having water staying hydrated, even just making the small switch, something that made a huge difference for me is it's so easy to grab the Gatorade or the energy drink, just whatever that juice, because it tastes so good.
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I love apple juice.
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I used to drink it right out the container.
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Mom's used to be upset, but I say that to say switching to water saves you so many calories and reduces the sugar intake and that's just like one small change, or one swan change that you can make from a difference when it comes to weight loss.
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Yes, and to add to your point when it comes to weight loss as well, is being able to look at what am I intaking?
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Right, when it comes to nutrition, we're going to get a little bit more into our swan philosophy, which I think will really simplify all of uh.
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You know what we're talking about on the goal setting part.
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But when we look at food, right, food is fuel, food is medicine.
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So anything that you're eating is this helping you get closer to your goals or helping you get a little bit further from your goals?
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And if we start kind of looking at food from a different aspect now, we're going to start seeing like, okay, I'm seeing some weight loss and again, sometimes that might start in your face, it might start in your pants, like you said, you're losing a couple of inches feeling leaner right, but even muscle gain.
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I know for you specifically, people see men specifically see that you, you know, have your bicep, bicep, tricep.
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They see your gym content on social media as well, and so what would you say is some components of muscle gain that will help people if they have that specific goal when I think about the muscle gain side of things, I think just being consistent and realizing that just getting active whether, like, if you don't have a gym membership, that's okay like if you literally just start off with some basic push-ups, some sit-ups, body weight exercises, are things that can be a game changer and really that's something that, even as I've gotten older, that makes a difference, where I don't have as much time in the gym, sometimes just because of work, and I try to do more cardio, which helps obviously reduce um for me, my, my body's fat loss response to cardio is higher, so I do more cardio.
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But then when I get off of cardio, I'll do the pushups, the sit-ups, the pull-ups, and if you can't do a pull-up, that's okay, you can try dips on the front end, you can do them off the couch if you're not, you know, at a gym type of thing.
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So I think all of those foundational squats, right, those foundational basics I recommend as, like, the starting point, and then you can just build off of that, right, if you start off and you're doing it at your house, and then your confidence is now greater.
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Like, you know what I got, this gym membership that maybe comes with the job, or I've got this gym that's at my facility that I live or work.
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I'm going to now go in there and do these same exercises, but add a little bit of weight or add some equipment, or, you know, maybe I'm watching that favorite influencer or personality that works out and I'm picking up some exercises from them.
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So don't feel like you have to overthink it.
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I think that the paralysis by analysis is the biggest thing, where people are like well, I'm gonna wait until I get the perfect shoes and the perfect shirt and I'm gonna wait until, like, the gym drops its prices and I'm awake.
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You're just, you're waiting, you're waiting, you're waiting.
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And now summer.
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You've missed summer.
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So I would say, just get started, even if it's right where you are.
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Excellent, I I agree with you on all of those points, and it's a great segue into our philosophy that we created SWAN, which stands for sleep, water, activity, nutrition, and it's an easy way to just simplify physical health, because we can get so caught up in what we're seeing on social media, whether it's fake news or it's people who are not.
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Uh, have the education to be able to teach you, and so you know, for me, I'm a certified nutrition consultant and transformational specialist.
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You also have your master's degree in sports education, so we have taken that extra step to be able to learn more about not only physical health, but then also the mind-body connection.
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And so when we talk about SWAN, let's talk a little bit about sleep, right, the importance of having sleep and how this contributes to your summer body.
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And so when we Talk about it, it really is about are you able to rest and are you able to recover, Because that's really where your sleep component comes in.
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Is that recovery piece?
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And if you want to talk a little bit more about that, yeah, so often I think that when you think about sleep and recovery, or sleep and rest, um, we've moved so close to this world where we have to grind all the time, we have to be on all the time it's a badge of honor that you don't get any sleep or that you're.
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You know you're working hard early morning.
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Correct Right and there, and I think there's balance that you have, there's a fine line that you have to balance of I am working hard but I'm working smarter and I'm making sure that I'm prioritizing my health, because if you don't prioritize your sleep and rest, your body will shut down and you find yourself out for much longer.
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And I think about, like even you know me and you right, we've had a lot of conferences, a lot of travel and I know for me, like when I am on the road I'm traveling for a conference, I don't get as much sleep, I'm not drinking as much water, right, like, I'm out of my routine.
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Typically it's a weather change hot in Arizona, maybe colder somewhere else that you go and then you find yourself getting sick.
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And what happens?
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As soon as I get sick or get a cough, or we're not feeling well, you got to sleep, got to get more water and hydrate, right, you got to take the day off of work and it's like find that balance of Sundays is a big day for us to get our sleep and rest right when, truly get a nap and don't set the alarm Right.
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And for I know we don't have kids, you know yet, but for the parents.
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If your kids are taking a nap, like we're about to all take a nap, like actually it's nap time, but that hour or two makes such a big difference, um, and even doing meditation and those types of things to just put your mind at ease and relax, uh, makes a big difference too.
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Yes, and to your point about the sleep component you were just mentioning for you specifically, if you do not sleep you will get sick.
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And this literally just happened, you know, last month, when we were traveling in Europe, where you had a couple of days where you were those late nights and early mornings and almost instantly you were sick, I mean, and fever sick, like you're sweating it out.
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So it's again, it's a reminder that if you don't sleep and rest, or if you don't take care of your physical health, then your body will tell you that, oh, you didn't want to listen to me then.
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Well, you're going to listen to me now because I'm going to shut you down.
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And so sleep is a critical component.
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And again, we always talk about one small change, but we really say one swan change, because if you were sleeping five hours before, try to sleep five and a half, just try to sleep a little bit longer, try to maybe take a couple of rests, also in between meetings, if you can, right to your point, the meditation, a little bit of journaling, something like that to help ease your mind.
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And when it comes to actual sleep, you are cleaning the toxins from your brain.
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And so now, when we start talking about when dementia, alzheimer's although, yes, it's connected to our second mind, which is our gut we have to have in a time where our brain is being able to clear those toxins away, and that's from sleep and rest.
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Yeah, and three things that we did that were game changers for us personally.
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Getting more sleep and rest is one.
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We've got a new mattress.
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Yes.
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Game changer.
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Two we got blackout curtains blackout curtains.
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Three, we got it's like a hotel.
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We got gifted a humidifier.
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Yes, With the, I mean with the natural scents, I mean those three things.
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Essential oils, that right there, game changer.
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One of those three, or all of those three, will take you from maybe five hours of sleep to at least six.
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Yes, Like, at minimum one of those three will give you an extra hour.
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And you know what?
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To your point, I always hear like gosh, my kids are waking up so early, they're waking up at like 6am, 7am.
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It's a weekend.
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I'm trying to sleep in.
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Do the same thing for them?
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Oh, that's true.
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What they don't know what time.
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They don't know what time it's like being in Vegas in the casino, like where am.
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I no clocks.
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They're pumping fresh air in here, Unlimited milk, yeah, instead of drinks like Vegas for the kids.
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Yes, and then I also think, romanticize your sleep schedule, right?
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One thing that we loved was, um, when we were at a hotel, see what they're also doing too in your space, right?
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So when we stay in certain hotels, they'll have, like, a sleep roll on lavender oil Lavender oil is incredible.
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We love that so much and then also spray your pillows with, you know, a lavender oil, a rosemary.
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If you're trying to wake up, too, you can spray a little peppermint in the air, right?
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Those type of things to be able to help you with your sleep schedule and stay asleep longer.
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If you do want to take it a step further, something that again, this is not a promotion or sponsored, but the Oura Ring the Oura Ring is a game changer.
00:16:12.355 --> 00:16:15.063
Yeah, because it will tell you hey, you're more susceptible to get sick.
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Oh my gosh, you know where are your metrics on and off.
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Yes.
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So Oura Ring.
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We need an Oura Ring.
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Yes, and they are HSA approved as well, so you can use your health savings account to be able to pay for it, because it's a little bit.
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You know it's an investment, but you want to be able to invest into yourself because something that we I just posted this on our social media.
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We have our like Cupply Fit Club on our Instagram and we posted a quick little snippet that said investing into your health is going to outlast any car, any phone, any bag that you purchase, anything that you're spending hundreds or even thousands of dollars on.
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How can I take this money and reinvest into my health?
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Because we are seeing, nowadays it's getting harder and harder to cope with what's happening in the world, and what's happening just on a day-to-day basis, harder and harder to cope with what's happening in the world and what's happening just on a day to day basis.
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So what are the small little, you know moments that we can have for ourselves to be able to invest into our health?
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Because, again, right, going back to that cliche of health is wealth, and if we don't have our health, then are we going to be here for our kids?
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Are we going to be here for, you know, even our parents?
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Right, we don't want to be able to pass before them because you know we're seeing more and more people are having some serious health problems in their 40s and in their 50s.
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And it's getting a little scary out there of just what we're seeing on the health and wellness side 100% and something else like two other that, um, I think get overlooked when it comes to the health and wellness or the sleep and rest.
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One is, uh, the time that you stop with the adult beverages or the libations right like the wine or the alcohol, the later that it gets at night you'll like, you'll be hot yes which can disrupt or interrupt your sleep and I know, naturally right.
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For most people it's like man, day ended at, day ended at 5, wine at 5, right, which is totally fine, but then also just being mindful of, like, if it gets to 8 or 9 or 10, and now you're trying to go to sleep and you're like man, I'm not comfortable or I didn't sleep.
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Well, that can be a really big part of it.
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So I know that was one of the big things for us too, that we just kind of learn through.
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Just you know, trial and error, right, ACs at like 65.
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It's like man, why is it so cold?
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Oh, had a couple of drinks that were had something to drink and that caused it.
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Yes, and I I want people to have this takeaway that your progress for the next day starts the night before and it really starts with your nighttime routine.
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How do you invest into yourself?
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Is it self-care?
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Do you give yourself like a facial before you go to bed?
00:18:48.366 --> 00:18:50.839
Are you spraying down your pillows?
00:18:50.839 --> 00:18:52.423
Do you have the humidifier going?
00:18:52.423 --> 00:18:53.767
Do you read a book?
00:18:53.767 --> 00:18:56.000
Right and put your phone to the side on D and D?
00:18:56.000 --> 00:18:57.564
Those emails are going nowhere.
00:18:57.564 --> 00:19:02.823
Okay, we don't need to be on our phones at 10 PM still emailing people, people back.
00:19:02.823 --> 00:19:05.008
No one's going to email you back usually around that time.
00:19:05.008 --> 00:19:14.339
And again, yes, it depends on the level that you are within your organization, but you need to have boundaries right and boundaries around.
00:19:14.339 --> 00:19:19.805
What is going to be best for your we're talking physical health right now, but also your mental health.
00:19:20.375 --> 00:19:35.609
Yeah, and I think, the more that you can remove barriers that are happening or any barriers that you may be experiencing when it comes to a healthier you so like for us, something that we do a great job of, that I think it has nothing to do with how hard you work out in the gym.
00:19:35.609 --> 00:19:41.467
It's literally the preparation, because creating a regular routine is key, right?
00:19:41.467 --> 00:19:48.243
So, things that we do like, if you like, pre-workout or your water bottle, fill that water bottle up and already have it out.
00:19:48.243 --> 00:19:53.026
We have our gym bags at night, we bring them out towards the front where we can have them closer to the door.
00:19:53.026 --> 00:19:57.585
So just those types of like things that you can build into your routine.
00:19:58.086 --> 00:19:58.928
Remove the barrier.
00:19:58.928 --> 00:20:12.154
I mean even little things that I think of where, um, I know you have like some one piece sets or things like that, but I have like shorts that are built in where I don't have to go find like, uh, you know, uh, workout, workout compression shorts, then workout shorts.
00:20:12.154 --> 00:20:25.119
It's like, oh, it's a built in, like boom, we're one step closer to getting out of the door, and I think all of those little adjustments help so that you can just make it to that, that, that space where you can get into your routine for your healthier you.
00:20:25.500 --> 00:20:26.564
Yes, I love that.
00:20:26.564 --> 00:20:34.208
So let's jump into water, which is the second piece of Swan, and how critical it is to stay hydrated during the summer.
00:20:34.208 --> 00:20:36.299
Right, we're talking summer body.
00:20:36.299 --> 00:20:38.986
This is just in general, but I know specifically.
00:20:38.986 --> 00:20:40.237
We are in Arizona.
00:20:40.237 --> 00:20:46.643
It is already 102, 103 right now and it's quote unquote, springtime for us.
00:20:47.096 --> 00:20:59.482
But as we get into summer, the importance of hydration and I don't think people realize that when you sleep, you are losing up to two liters of water when you are sleeping and I don't think people realize that.
00:20:59.482 --> 00:21:09.503
So if we're, as you take a sip of water, as we are waking up in the morning, are you replenishing the water that you just lost?
00:21:09.503 --> 00:21:19.926
Or are we jumping into an energy drink or a coffee or a juice or something like that, where we're actually ingesting more of sugar than we are the water that we just lost?
00:21:19.926 --> 00:21:23.380
And so now, if we're not replenishing, we're at a deficit the entire day.
00:21:23.380 --> 00:21:32.256
And if you have, if you're at a deficit consistently, that's when you start seeing changes where you know your urine can turn Brown, you can start having blood in your urine.
00:21:32.256 --> 00:21:45.619
Right, you can start also seeing that I have these massive migraines that I don't know where they're coming from I'm taking like a you know a migraine reliever, when really a lot of times it's just are you drinking enough water?
00:21:45.881 --> 00:21:50.950
Yeah, and we know people that have like passed out right Like yeah, of course you have to go to the hospital.
00:21:50.950 --> 00:21:53.519
People have to go to the hospital and they get there and like yo, what happened?
00:21:53.519 --> 00:21:55.064
They were dehydrated.
00:21:55.064 --> 00:21:57.938
You thought it was and it was like thank God it wasn't something much worse.
00:21:57.938 --> 00:22:02.766
But the fact that it was dehydration just lets you know how much that, how important it is.
00:22:02.766 --> 00:22:04.950
And even you see it for just like the average person.
00:22:05.015 --> 00:22:14.583
You see it for athletes, right, they're cramping up like take them off the field, or they're you know they're taking pickle juice or you know salt tablets, whatever they need to try to offset the cramping.
00:22:14.583 --> 00:22:20.079
But it's a hydration challenge and I think for us the more that we can just swap out or make that change.
00:22:20.079 --> 00:22:24.146
And really one of the game changers when it comes to water is just having a water bottle.
00:22:24.146 --> 00:22:32.584
Like you're almost, I think, 40 or 50% more likely to stay hydrated If you have a water bottle, a reusable bottle that you can just fill up.
00:22:32.584 --> 00:22:39.617
Pretty much when we travel right Airport, um, home in the car, like literally, we have a water bottle that we can refill in most places.
00:22:39.617 --> 00:22:40.319
And what?
00:22:40.319 --> 00:22:44.058
What gets overlooked is how much money you save.
00:22:44.098 --> 00:22:54.516
Like when you go out to eat when you go, when you're traveling, if you have a water bottle and can refill it, or if you're, you know, drinking water instead of juice and drinks or cocktails.
00:22:54.516 --> 00:23:00.277
Man, I mean, you're talking about saving 10 or $20 every meal every time you go out which adds up.
00:23:00.676 --> 00:23:01.238
That adds up.
00:23:01.238 --> 00:23:07.609
And then, to add to your point, we also have the five-gallon jugs that are at the house, right.
00:23:07.609 --> 00:23:20.106
We have our water disposal, that we put the five-gallon jugs let's call it sparklets for example, right, and now you're saving money by being able to have, I think we get, about 25 gallons of water.
00:23:20.106 --> 00:23:22.371
That will last us, honestly, what?
00:23:22.371 --> 00:23:23.732
Maybe seven to 10 days.
00:23:23.732 --> 00:23:30.692
Yeah, yeah, like seven to 10 days about a week and a half, 25 gallons of water and I spent $10.
00:23:30.692 --> 00:23:31.275
Man.
00:23:31.875 --> 00:23:51.306
I mean, if you think where else, when you think about someone checking out at your local Walmart and they have, you know, the two liters right or the best deal, and it's like three for the two liters, right or the best deal, and it's like three for five or something like that, but it's a two liter versus 25 gallons of water for that same exact amount.
00:23:51.306 --> 00:23:53.126
Yes, no brainer.
00:23:53.426 --> 00:24:00.333
And then also, just remembering, or for those that don't know, 70% of our vital organs are made up of water.
