Episode 208: How To Build Healthy Routines, Hack Productivity & Achieve Balance, with Arrae founder Siff Haider
A big focus in my life this past year has been improving my health and creating habits and routines that are better for me. But I still really struggle with creating structure and efficient routines around productivity. Thankfully, today’s guest Siff Haider is well-versed in both. As an entrepreneur in the wellness space, Siff has developed an impressive balance across her work life and health habits, and in today’s episode, she reveals the tips and strategies that she used to improve her health and build a wildly successful business.
A big focus in my life this past year has been improving my health and creating habits and routines that are better for me. But I still really struggle with creating structure and efficient routines around productivity. Thankfully, today’s guest Siff Haider is well-versed in both. As an entrepreneur in the wellness space, Siff has developed an impressive balance across her work life and health habits, and in today’s episode, she reveals the tips and strategies that she used to improve her health and build a wildly successful business.
Siff is the co-founder of popular natural supplement and wellness brand, Arrae, which offers high-quality supplements that solve targeted issues like bloating, constipation and anxiety. She’s also the host of The Dream Bigger Podcast, where she interviews guests like Tinx, Glucose Goddess, Lauryn Bosstick, Miranda Kerr, and more, about health and wellness, entrepreneurship, beauty and self-care.
Tune in as we chat about
Siff’s journey to healing her health and immune system
What fuelled her to launch Arrae
The game-changing healthy habits & changes Siff implemented
The power of a grounding morning routine
How Siff prioritizes routine and consistency
The goal-setting strategy that’s driven success
Why the delulu mindset is necessary
Visualization and vision boarding
Finding balance in the sometimes-rigid wellness world
The importance of financial empowerment for women
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 198: No Dumb Questions: Should I use toys in the bedroom? Why is my partner never in the mood? What are the best sex positions? Tips for threesomes?
Welcome to our first episode of “No Dumb Questions,” where we answer all of your burning questions. In honour of Valentine's Day, we’re tackling the most exciting questions of all: Sex. Because whether you’re dating, in a relationship, or very much single, we’re probably all thinking about it. (Mom stop listening!)
Welcome to our first episode of “No Dumb Questions,” where we answer all of your burning questions. In honour of Valentine's Day, we’re tackling the most exciting questions of all: Sex. Because whether you’re dating, in a relationship, or very much single, we’re probably all thinking about it. (Mom stop listening!)
You all sent in some amazing questions, so tune in for a chat about:
What to do when your partner doesn’t want to have sex
The myth of desire, and the two desire types to know
Using toys in the bedroom, and the top toy recos
Are expensive sex toys worth it?
The case for pre-planning intimacy
Should everyone try anal?
Planning a sexy role play scene
How to teach your partner about bondage
Finding a third for your threesome
Let me know if there’s anything I missed in this episode, and DM any questions you have for future episodes! There’s no dumb questions.
Happy humping!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 166: Teach Me How To Biohack My Brain, Part 2: Anxiety & Stress Management, Supplements, and Memory
We might associate our cognitive health with our memory, productivity, thinking, and energy levels, but what about our happiness? Our mood has EVERYTHING to do with our brain health. So what do top neuroscientists recommend for psychiatric issues?
🚨Brain health is mental health 🚨
We might associate our cognitive health with our memory, productivity, thinking, and energy levels, but what about our happiness? Our mood has EVERYTHING to do with our brain health. So what do top neuroscientists recommend for psychiatric issues?
In part 2 of our brain health episode, Dr. Kristen Willeumier offers her EXACT protocol for improving anxiety without a medical prescription. We pick right back up from last week’s episode (be sure to go back and listen if you missed it), with game-changing advice on the power of supplements for managing anxiety and psychiatric disorders, and how to improve memory and brain fog.
This episode is a refreshing conversation about getting back to the basics, prioritizing our physical wellness to take care of our mental wellbeing, and investing in our future brains as we do our future retirement fund. Let’s benefit from the compound interest of healthy habits, too.
Dr. Kristen Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging. She was a postdoctoral scientist in the Department of Neurology at Cedars-Sinai Medical Center in LA, where focused on the genetic analysis of neurological disorders. She’s also the recipient of a National Research Service Award Fellowship from the National Institutes of Health. Dr. Willeumier has led research on the impact of head trauma in sports with the NFL, and she’s published research on PTSD, autism, psychiatric treatment, and much more.
Tune in as we discuss:
Key supplements for mental health
The power of a GABA supplement for anxiety
How sleep impacts brain function
Stress management and brain health
Tips for improving your memory
Why we experience brain fog and low energy
Getting back to simplicity
How making changes in middle age prevents older age degeneration
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 165: Teach Me How To Boost My Brain Health, Part 1: Nutrition, Supplements & Movement, with Dr. Kristen Willeumier
We’re in an era of health hacks, from tracking our cycles, sleep, and steps, to tailored fitness regimens. But what about our brain health? Cognitive decline may not be top-of-mind for the under-50 crowd, but our paying attention to our brain health can change our lives right now, and in the long-term.
We’re in an era of health hacks, from tracking our cycles, sleep, and steps, to tailored fitness regimens. But what about our brain health? Cognitive decline may not be top-of-mind for the under-50 crowd, but our paying attention to our brain health can change our lives right now, and in the long-term. So we called in the incredibly brilliant neuroscientist, Dr. Kristen Willeumier, to learn more about the easy way we can improve our brain function to feel sharper, more energetic, happier, and healthier.
Dr. Kristen Willeumier has her PHD and Masters in neurobiology, Masters in Physiological science, and is an award-winning neuroscientist with expertise in neuroimaging. She was a postdoctoral scientist in the Department of Neurology at Cedars-Sinai Medical Center in LA, where focused on the genetic analysis of neurological disorders. She’s also the recipient of a National Research Service Award Fellowship from the National Institutes of Health. Dr. Willeumier has led research on the impact of head trauma in sports with the NFL, and she’s published research on PTSD, autism, psychiatric treatment, and much more.
We dive deep on the nitty gritty details of all the lifestyle tweaks and medical studies, so we’re breaking this interview into two digestible parts. Be sure to tune in next Wednesday for Part 2!
And join us today as we discuss:
The biggest contributors to cognitive decline
Weight management and the impacts of sugar and diet on your brain
Addressing sleep issues like sleep apnea
How exercise helps to maintain blood flow in the brain
The benefits of intermittent fasting
The best vitamins for cognitive health
Key supplements for psychiatric disorders
Listen in next Wednesday for Part 2 of the episode, where we cover supplements for anxiety, tactical ways to improve your brain health by managing stress, how to improve your memory and get rid of brain fog, and more.
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 152: How To Beat Burnout and Hustle Culture, and Prioritize Health, with Chloe Wilde
Burnout continues to skyrocket as we take on side hustles and chase the elusive “more” – but the good news is there are real, actionable ways to beat it and prevent it from coming back! But we’re no experts, so we called in Chloe Wilde to teach us how she overcame burnout and built a business on balance and wellness.
Raise your hand if you’ve been feeling a little overwhelmed with all of life’s responsibilities lately. Our inboxes are always full, and our social feeds are always filled with everyone’s nonstop accomplishments. We're in a perpetual juggling act between work, parenting, relationships, and our health (the latter of which usually gets bumped to the back burner).
There’s always more to do and less time to do it in. These girlies are tired. So this week we’re saying goodbye to hustle culture, getting to the bottom of all this burnout, and re-learning how to prioritize our wellbeing.
Burnout continues to skyrocket as we take on side hustles and chase the elusive “more” – but the good news is there are real, actionable ways to beat it and prevent it from coming back! But we’re no experts, so we called in Chloe Wilde to teach us how she overcame burnout and built a business on balance and wellness.
Chloe is a reporter, TV host on Canada’s #1 Entertainment show, ETALK, and founder of the Healthy Is Hot app and podcast She has interviewed some of the biggest names in entertainment, from Meryl Streep and Robert Downey Jr., to Kate Winslet and Zac Efron. She’s an advocate for health and wellness, and launched her own online community, Healthy Is Hot, for open conversations on difficult health-related topics and coaching tips for living your best life.
The Healthy is Hot brand has expanded into a Podcast, Crave Original Series, and an App – where Chloe offers her education and training as a Health and Life Coach in a self-guided app to support busy women as they learn to prioritize themselves.
Join us as we chat about:
Chloe’s experience with burnout and her personal wellness journey
What fuels our burnout and overwhelm
Why taking care of yourself should be a non-negotiable
Chloe’s top (and totally realistic) wellness practices
The importance of having good sleep hygiene
Rethinking what productivity *actually* looks like
Setting boundaries at work so you can be your best self
We hope you’re taking care of yourselves and that this episode helps get you back to feeling like the powerhouse you are!
PS: If you’ve been toying with the idea of launching a podcast but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast.
Follow Chloe:
@thechloewilde
Try the HIH App free for 30 days!
Listen to the Healthy Is Hot Podcast
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 129: Teach Me How To Get The Fuck To Sleep, with Sleep Expert Alanna McGinn
The more adulting we do, the more we realize how essential getting good quality sleep is to literally every aspect of our lives. From our physical health to our mood and mindset, sleep is the key to solving a whole lot of our problems. We’re sick of burning the candle at both ends and tossing and turning each night, and we’re not alone: the past few decades have seen a downward trend in the quality and quantity of sleep that people are getting. So… let’s talk about sleep, baby!
The more adulting we do, the more we realize how essential getting good quality sleep is to literally every aspect of our lives. From our physical health to our mood and mindset, sleep is the key to solving a whole lot of our problems.
We’re sick of burning the candle at both ends and tossing and turning each night, and we’re not alone: the past few decades have seen a downward trend in the quality and quantity of sleep that people are getting. So… let’s talk about sleep, baby!
We’re clearly not the experts on this (read sleep-deprived), so we called in Alanna McGinn. Alanna is the founder and lead sleep expert at Good Night Sleep Site, host of the ‘This Girl Loves Sleep’ podcast and author of ‘This Baby Loves Sleep’. Alanna and her team of sleep consultants are certified through The Family Sleep Institute and have helped thousands of families around the world overcome their sleep challenges and establish healthy nighttime habits. Alanna is the resident sleep expert for publications like Forbes, Maclean’s and Today’s Parent, and the media sleep expert on Cityline, Breakfast Television, CBC Radio, and more.
Join us as we chat about:
The mental and physical impact of sleep deprivation
Creating a routine that supports healthy sleep
Why your morning wakeup is the most important factor to good sleep
How to figure out the amount of sleep we really need
Tricks to optimize our sleep cycles and REM sleep
Realtalk on magnesium and natural remedies
How to catch up after an all-nighter and adjust to new timezones
Can we keep napping???
The power of the napuccino
We hope this episode helps you create healthy sleep habits so you can get the quality sleep you deserve!
Follow Alanna:
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 62: How To Have More Energy
Let’s face it… life is exhausting, but that doesn’t stop the sun from rising every morning so it’s time we figured out how to hack the system and stay energized!
This week’s quickie is all about fighting fatigue and finding more energy so we can get sh*t done. So get caffeinated because we’re covering everything from the basics we’ve been known to ignore (has anyone ever slept for 8 hours?) to new tricks backed by the pros (hot tip: have more sex).
Let’s face it… life is exhausting, but that doesn’t stop the sun from rising every morning so it’s time we figured out how to hack the system and stay energized!
This week’s quickie is all about fighting fatigue and finding more energy so we can get sh*t done. So get caffeinated because we’re covering everything from the basics we’ve been known to ignore (has anyone ever slept for 8 hours?) to new tricks backed by the pros (hot tip: have more sex).
Join us as we chat about:
Why hydration is key
Using sunlight to our advantage
The surprising effect of spending time in nature
Micro-exercises and how they can help us
The impact of surrounding yourself with good energy
How sex effects our mental wellbeing
The perks of microdosing caffeine
We hope this episode helps boost your energy so you can do allll of the things!
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 61: We Turned Two! Our Biggest Life Lessons Learned
If you’re fresh out of a breakup and are feeling alllll of the feels, this one's for you. Navigating a breakup is never easy, but you’re far from alone. A study last year showed 25% of Canadians between the ages of 18-24 split up during the pandemic, and 5 million Canadians have experienced a recent breakup.
Experts say it can take 6-8 weeks to get over the initial intensity of heartbreak, but with a lack of access during lockdowns to the normal stuff we do to get over our exes, and an ongoing mental health crisis, the “getting over it” part has been hard lately. That leaves us with the inner work we have to do: Finding out who we are again, rewriting our narratives, filling that void, and loving ourselves first.
We called in breakup expert Lindsey Ellison to help us fall in love with our life again and manifest the dream partner that we deserve. Because when you can feel happy on your own, you're raising the bar for the next partner you bring into your life.
It’s Teach Me How To Adult’s two year anniversary and to celebrate, we’re switching things up a little! We have learned, and changed, so much since starting this podcast so this week we’re reminiscing and reflecting on some of the best advice from the experts we’ve interviewed.
From managing money and navigating friendships to improving our wellbeing and learning to love ourselves, this week’s quickie is an essential rundown of the lessons that have truly changed our lives.
Listen to our chat to learn more about:
Our quick takeaways on investing, negotiation and working out
The importance of friendships throughout different stages of life
How to hack your mindset to improve your life
The transformative power of finding confidence and self-love
Thank you so much for supporting us! We’d love to know what your biggest takeaway from the podcast has been.
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 29: How to Get Fit And Motivated At home
It’s so hard to stay motivated to exercise in the colder months, and when you throw in lockdowns, working out just seems impossible. We’ve heard from a lot of you that are struggling to stay active right now, and we’re right there with you. So we called in the delightful and motivating fitness expert we all need, Cassie Day. She’s an athlete, coach, nutritionist, fitness personality and CEO of All Day Fit, a fitness community with online and in-person classes and personal training that takes a 360° approach to wellness.
It’s so hard to stay motivated to exercise in the colder months, and when you throw in lockdowns, working out just seems impossible. We’ve heard from a lot of you that are struggling to stay active right now, and we’re right there with you. So we called in the delightful and motivating fitness expert we all need, Cassie Day. She’s an athlete, coach, nutritionist, fitness personality and CEO of All Day Fit, a fitness community with online and in-person classes and personal training that takes a 360° approach to wellness.
Cassie dishes on so many helpful tips for getting motivated to move at home, shares the single most important moves to gain serious strength and tone, and talks about how we can all have a healthier mindset towards fitness and food. Plus, we share some of our own tricks that have helped keep us motivated, from investing in good gear and signing up for workout challenges, to game-ifying workouts and scheduling exercise with an accountabilibuddy.
We’re also learning what it really means to embrace fitness for our overall health, and not just for appearance, so we’re ready to say goodbye to restriction and diet culture, and to add in more holistic movement into our everyday life, like mobility stretches and walking.
PLUS if you slide into Cassie’s DMs on Instagram and share your fave part of this interview, she’ll hook you up with an exclusive offer to her online fitness hub, All Day Fit!
Let’s all help each other stay motivated to move at home! Listen in for:
How we’ve been staying active at home: 2:23
Cassie’s journey as an athlete & how she starting All Day Fit: 14:10
How the pandemic has affected Cassie’s approach to exercise: 16:19
The key benefits of exercising during these lockdowns—especially for our mental health: 18:46
How to stay motivated & find routine when we’re stuck at home: 21:36
Budget-friendly equipment & props to use at home: 23:58
Three at-home workouts for limited equipment & time (AKA the best bang for your buck!) 26:08
Stretches & mobility movements to fix bad laptop posture and pain: 28:50
The 6 foundational movement patterns for balanced training: 32:51
The *best* go-to moves for targeting your core & butt: 36:15
How to approach food & fitness with a healthy, body-positive perspective: 39:21
We hope this episode helps you listen to your body, get moving and keep pushing for the life you want to live. Remember, in the words of Jillian Michaels, “Fitness isn’t about building a better body, it’s about building a better life.”
Follow Cassie:
Workouts mentioned in this episode:
Cassie’s Kettlebell Complex - bets bang for your buck workout:
Animal Flow:
Cassie’s Stretches for low back, neck & shoulder pain:
Cassie’s top moves for core & glutes:
Dead Bugs: instagram.com/tv/CADIIkcHLAW/
Single Leg Exercises: instagram.com/reel/CI8aWwPnvzg/
Glute Bridges: instagram.com/p/CKhAaxyH4oq/
Mobility movements:
All Day Fit’s 6 Foundational movement patterns: instagram.com/p/CKKLQ8IHim8/
90/90 stretch: youtube.com/watch?v=2uW-9KD5XOM
Equipment mentioned:
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 27: How To Feel Healthier in 8 (Totally Doable) Steps
How you doin’? Any guesses what our listeners voted as their #1 goal for 2021? Improving their health—both physical and mental.
It’s been harder than ever to take control of our health in the past year (71% of you said the pandemic has negatively affected your health, while 62% are working to improve their mental health right now). So, today we’re diving into 8 legit doable ways to feel healthier, starting with the four pillars of good health: Sleep, nutrition, physical activity, and stress management.
How you doin’? Any guesses what our listeners voted as their #1 goal for 2021? Improving their health—both physical and mental.🏋️♀️🧘🏾♀️
It’s been harder than ever to take control of our health in the past year (71% of you said the pandemic has negatively affected your health, while 62% are working to improve their mental health right now). So, today we’re diving into 8 legit doable ways to feel healthier, starting with the four pillars of good health: Sleep, nutrition, physical activity, and stress management.
OBVI, while we love watching them on TV, we’re not doctors (sorry mom and dad!) or health experts—we’re about as qualified as Joey—so please always consult with your doctor before making any big changes, and never rely on Google (or podcasts) to diagnose yourself.
We’re really passionate about making this year the one where we truly prioritize our health, so we’re sharing all of the research and info we’ve gathered to help make small, healthy changes.
Let’s make this the year of you!
Listen in to learn more about:
😴The crucial reasons you need to prioritize sleep, and how to get more
💧All the wild ways drinking more water can change your life
🍽 Why there IS NO one-size solution to eating healthily, and why we’re advocates for learning what *your specific body* needs for nutrition
👩⚕️The big role gut health plays in your overall health
🏃♀️The power of walking and exercising for pleasure, not punishment
🪑🙅♀️Why sitting is the worst and how micro-exercise can combat that
🤝💗How to get help when your mental health is suffering
🧠The power of a mental health toolbox
💊Why vitamins can be a key factor in your wellness
📆The appointments you *should* be booking every year
If you have a topic you’d like us to cover or a guest you want us to interview, comment or DM us on Instagram:
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Episode 09: How To Crush Your Workout Routine (at home!)
If you’re getting as restless as we are while we’re all stuck at home, and you’re fresh out of banana bread ingredients, it might be time to tackle that workout regimen you’ve been meaning to start. It’s hard to find motivation while we’re all staying inside, but right now is actually the best time to begin your fitness journey!
If you’re getting as restless as we are while we’re all stuck at home, and you’re fresh out of banana bread ingredients, it might be time to tackle that workout regimen you’ve been meaning to start. It’s hard to find motivation while we’re all staying inside, but right now is actually the best time to begin your fitness journey!
We interviewed fitness coach and Instagram workout sensation Beverley Cheng, and she gave us some seriously fire advice and insight on taking control of your health and workouts. It’s okay if you’re struggling to get moving, but as we all know, staying active is really good for your mental and physical health, and it gives you some much-needed structure and normalcy. Here’s a few things that have helped us stick to a fitness routine:
1. Find what you love. Don’t push yourself to do a workout you hate or a big part of your routine will be dreaded. Gillian’s favourite workouts include: Studio Lagree reformer pilates, Big Hit boxing, Kayla’s BBG fitness program, the Glo yoga app, and following Beverley’s Instagram workout videos (which kicked my ass so hard I couldn’t go up the stairs for two days.)
Cailyn loves strength training through the Tone It Up app, HIIT or Tabata, hot yoga classes (or the Yoga With Adriene YouTube Channel) and spin classes. She also just took up cycling with her hubby so they can get outside and enjoy the fresh air while exercising.
2. Workout for a positive goal, not a negative one. Try to workout to feel your best mentally and physically, versus as a punishment or out of guilt. Do it so that you can live your best damn life. And if you fall off the wagon one day or miss a workout, don’t sweat it! Just pick it back up the next day and don’t be hard on yourself.
3. Get some skin in the game. If you’re paying for classes, a personal trainer, or a gym membership, you’re more likely to make the most out of your investment and follow through with your workouts. ClassPass is a great option if you love a variety of exercise, but you can still invest in working out at home right now, too. You don’t need much equipment, just pick up some dumbbells, order a yoga matt and some resistance bands on Amazon and you’ll be good to go. If you can afford to, investing in an at-home training program from one of your favourite trainers will really help keep you on track: Beverley Cheng’s Fit From Home workout program is the perfect way to get in shape from your living room. This affordable 21 day training plan will have you working harder than any gym membership!
4. Get an accountability buddy! Working out with a friend or your partner helps motivate you on days when you’re just not feeling it.
5. Reward yourself! Celebrate your wins and reward yourself with new workout clothes, new running shoes or a special favourite meal you can cook or order in after a great workout. We love treating ourselves to a fresh pair of running shoes or a new sports bra!
Before the Coronavirus hit, we chatted with expert Beverley Cheng for some #realtalk on how to actually commit to our fitness progress. Beverley is a fitness coach and wellness content creator who specializes in online virtual training. You’ve probably seen her killing it on Instagram and on her blog Born to Sweat, where she serves up workout videos and recipes. Recently, she’s been helping people take care of their health while quarantined by live streaming workouts on her Instagram and through her Fit From Home program. This program is amazing—it’ll kick your ass into shape, and it’s only 21 days with 5 workouts a week that are all under 40 minutes long!
Beverley has a refreshingly holistic and body-positive approach to training: “I believe when you start out on your fitness journey a lot of us think it’s just about getting fitter, looking better, getting that skinnier waist or bigger booty, but I like to look at it as having a stronger body, but also a stronger mind, and therefore a stronger you.”
Why routine is more important than that “magic” motivation
Beverley says that learning how to create solid habits and schedules is the key to success in fitness: “I don’t think it’s about motivation. It’s about routine and consistency. I’ve created a structure and life where I have to workout five days a week, and if I don’t, something feels off. A lot of time people are just waiting for motivation to hit, but it’s never going to come. That’s not how we work. But we are very routine as humans, and we do follow habits.”
She also believes that finding your overarching “why” is super beneficial for keeping you accountable. “It really helps to figure out why you’re doing something and why it matters to you. Especially on the days when you really don’t want to go [workout], it’s important to understand why you’re doing something. Not just physically to get a smaller waist or bigger butt, but to be able to live pain free, play with [your] children, or set a good example.”
How to jumpstart your fitness routine this week
If you want to really start your fitness routine right now, there are three simple things Beverley recommends you begin today:
Start drinking more water! You should ideally be drinking 3 litres—and peeing a lot! (It helps to invest in a good water bottle. We love S’well and YETI)
Get organizing and scheduling: Start consistently scheduling your workouts in advance. Putting exercise in your calendar and planning around it is what makes it a priority. That’s when your fitness routine becomes a non-negotiable.
Get an accountability buddy! It can work wonders to share your fitness journey with another human, whether it’s a friend, coworker or coach.
How to overcome weight room anxiety
Next time you’re feeling fearful about trying new equipment at the gym, consider Beverley’s real talk on gym anxieties: “Literally, no one cares about you when you’re working out. Nobody cares about what you’re doing. Everyone cares about themselves. And if anyone is watching you workout, they have a problem with their own workout routine.” #TRUTH.
Beverley also says that if something intimidates you, you should do everything you can to prepare for it in advance so you're confident going into the situation, and “if something makes you uncomfortable, it means you should probably do it.”
Stuck at home? Use this time to prep and perfect those power moves
If you’re new to weight lifting or intimidated by your gym’s weight room, Beverley says there’s a lot of prep and practice you can do in advance. So use this quarantine time to practice and research. “If you really do struggle with trying something new out, prepare for it!” says Beverley. “If you want to do a Barbell Hipthrust, and you don’t understand how to get into the position, how to put weights on the barbell, where you should set your shoulders up, take that as an opportunity to learn. Watch YouTube videos. Google ‘how to set up for a barbell hipthrust’. Do as much research as you can until you feel completely confident.”
You can also use this time to research how you can build up to some of those weight room power moves at home: You could be doing kettlebell swings to build up to deadlifts. All of this will help you so that when we’re free to hit the gym again, you know what you’re doing.
How to set realistic goals
Beverley recommends outlining your overarching goals, and then breaking them down into things that you can do daily or weekly. Those are the micro-goals you want to focus on. “Rather than establishing one big goal, look at all the steps it takes to get you there: Diet, sleep, workouts. Break it down from there and create a structured routine that’s going to help you get to that goal. Set those intentions for yourself.”
These incremental goals will help you stick with it for the long run. Rather than tackling a mountain, incremental benchmarks let you celebrate the small wins along the way and set doable daily intentions.
Your goals will also play a big part in shaping your fitness regime. “When you’re structuring your own workout routines, it depends what your goals are. You can work every week to build a strong back, and work on that area. Say you wanted to firm up your legs or glutes, you would adjust your workout routine to have 2x lower body days a week,” explains Beverley. “But I make sure to hit every part of my body [at some point] throughout the week.”
How to accurately track your progress
The best way to track your progress with unbiased honesty is through photos—unlike the fluctuating (and sometimes toxic) scale, pics don’t lie! Beverley says you should take front, side, and back photos at the same time of day with the same clothing and backdrop when possible for the sake of consistency and accuracy. She also recommends keeping a journal or app to track your workouts and behaviours—Beverley tracks the weight and number of reps she logs at the gym every time she goes, so she can monitor her progression and address any plateaus.
A gentle note on “falling off the wagon”
Just remember, this should be a long and positive journey towards a healthy, balanced life—not a strict quick fix. If you take a fews days off from working out, or eat food that you don’t consider healthy, it doesn’t mean all is lost. “Just look at the next day as a brand new opportunity,” says Beverley. “It doesn't mean that everything has to go down the drain, or that you screwed up...It’s just a new opportunity to eat something better later on that’s going to nourish your body. Become more flexible and look at this as a fun journey, not just a rigid structure.”
We hope you're feeling super fired up and motivated by our chat with Beverley. Slide into our DMs, and hit up Beverley on Insta, to let us on how your fitness journey is going, and what’s been working for you at home!
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