Turo Virta: 0:56

Hi. It's great to have you on podcast today. So to get started this podcast episode, could you start giving us a brief overview of your fitness journey and who you actually are, where you are living, a little bit background.

Unknown: 1:14

Yeah, sure. Thank you for having me. So I My name is Dee. I live in Calgary, in Canada. So my fitness journey started maybe, maybe around pandemic time. You know, that's when everything was shut off. We were all working from home. I think that's really when my health and mental health, both physical and mental health, really went down. And that's when I decided I have to do something to change this. Otherwise I could just see that the trajectory was just not going in the right direction. It was just not good. So I then decided to start running. Then I, you know, like the first run was hard anyway i But I kept going. And then I started doing 5k runs, 10k runs. Then started training for a half marathon. So yeah, I think that was really the beginning of my journey. But you know, like at the end of it, what was really the motivation for me was just being healthy for my family, being healthy for my children, I have two little children. They're now six and eight, you know, at that time, just the way the world was going. I just wanted to be, you know, be able to be healthy for my children. Show them an example of okay, you know, you may not. Life is always up and down, but you know, like you can always pull yourself up. And also, I wanted to show especially my daughter that, you know, you can always take little steps. It doesn't have to be drastic, but, you know, just take a step to change whatever you think is not going well,

Turo Virta: 3:19

and that's that you have done amazingly well, just being a role model, and or, and it's, it's such a powerful way to be motivated, if you have it's something like, I feel like it's a lot deeper that motivation than just trying to get some visible results, like look leaner or whatever. So if you have that, that kind of deeper motivation, and being there for your kids for longer being then a role model, what I think is is so important like us, those habits, even you know you could be talking the way you are talking or sending, but if you are not with your actions, if you are not showing example for your kids, they will always copy, I believe, at least in some level, behaviors you are having and habits you are Having even you might not even realize them, yeah, yeah. So consistency in workouts and diet has been a challenge for you, especially with evening over eating. Can you share more about what strategies you have found helpful in managing these challenges?

Unknown: 4:36

Yeah? So, you know, consistency has always been a challenge for me, and it continues to be a challenge, but I feel like it's less of a child, or I feel like you've helped me with strategies. So, you know, like to begin with, before, what I was doing was trying to get information, but there was so much information out there. There is so much information out there, and I was trying all these different things. And then, you know, I would do it for a little bit, and then I would give up. I would do it for a little bit, and then I would give up, or I would do it. And then when the day that I haven't been able to follow whatever I'm trying to do at that time. Then if I am not able to do it, then I'd feel guilty, then I would like, overeat, and then I'd be like, Oh, well, now what's the point? Like, it may as well just continue to overeat. One of the strategies that's really helped me is one, I think simplifying things. And I think you've really helped me simplify things. I think like, we've discussed this a few times, like I feel like, you know, now everything comes down to maybe three things, which is, you know, eat. To protein, prioritize protein, prioritize movement and prioritize, gosh, what's the third thing? I No, sorry, probably calories. I don't know if you Oh, yes, calories, yes, yes. Like, eat within your calories, yes. So, you know, so really, the three things, you know, calories, protein, movement, I think that has really simplified things for me. And, you know, like, and we've had this discussion many times where, you know, like, majority of the times I'm not able to do all three perfectly, but at the same time, it's really easy for me to know that I just have to get back to one of these three things, two of these three things, or all of these three things. But I think just simplifying has been the best thing for me? Yeah,

Turo Virta: 6:58

yeah. Because you mentioned that it was so much information, could you share some things, but you how it was overwhelming with all this information, what you have done in the past, or what kind of examples, like what kind of information you thought that it was true, or what was important, what you were trying,

Unknown: 7:21

um, you know, I was trying, you know, like things like low carb or trying to eat keto. But again, I was always just trying to do it the way it had worked for everybody else and not really looked at like, Okay, what? What do I like? What is my lifestyle like? You know, what is my personality, core personality, and just trying to follow something, but then at the same time, not really fully committing to it, because I know deep down, this is really not like something that matches my lifestyle or my personality. So then trying it half heartedly, then realizing that I'm not giving it my best, then feeling guilty about it, you know, so just things like that. Another thing is, you know, looking at different types of workouts that people are doing and thinking, okay, maybe this should be the workout for me, but, like, not taking into consideration my, you know, my realities and also what I'm actually trying to achieve. So, you know, a lot of the times people are looking at, you know, maybe like, massive weight loss, but they're also willing to probably go do these massive sacrifices, whereas, you know, like, of course, like, I would love massive weight loss, but I was never really like health and mental well being is more of a priority for me, you know. And again, I would love massive weight loss, but you know, like deep down, my real priorities, my physical wellness, my mental wellness, so I was not really willing to sacrifice my mental health to go on these, like big, like crazy diets or crazy workouts. So I think those were some of the things that I was kind of trying half heartedly, you know, looking up, oh, what's worked for somebody, and then going, okay, maybe I can do this, but then not really giving it my all, because it really wasn't what was a match for me. Yeah,

Turo Virta: 9:45

that was, this is, this is exactly what I hear it so often, like that you you know, you look from internet like there is way too much information. And then, you know, you see maybe some like you mentioned keto or low carb diet or whatever diet you just if, if they have some name on it, it have always some kind of rules. And if you like, if you feel like, deep inside that you can follow those rules at least five years from now, if you know that no this is going to be just for until I reach my goal. If it's a weight loss, or whatever it's it's not going to be sustainable anyway. So what is the what is the point like, in my opinion, like, okay, it's never bad progress if you end up losing weight, but then if you you have to, if you think like a five years from now, let's say that you have a great results. Now, within the first six months, you lose significant amount of weight. It probably your mental mental health got worse, and then it makes you feel even worse. And then you start to start to, step by step, getting back into your old habits you didn't. Learn Anything else from that nutrition that it says that you know you follow these strict rules to eat your bad carbs or your limiting your eating times or whatever. If that doesn't feel sustainable for you, what is the point like? And then you end up gaining everything year year from now, or two years from now, you are still in the same spot, even if not worse, because you might have usually what happens is that you might even end up gaining more weight what you actually lost in the beginning, plus that your mental health is probably even worse than it was now. So in the even those short term results your actually in, if you think in longer term, your situation cut, actually merge. And that's why I love that. What you said that focusing first on mental health and then, like, usually when you do those three things, like, really simple things, like, it's not that you have to do them perfectly every single day, but you can get back into it again. It's, it's like we, we have talked so much that, you know it's, it's that our own perfectionism, what is preventing like that? If you know that you have three things, three simple things, to focus every single day, and for some reason, if you do do perfectly well miss one, you are feeling guilty that you missed the one and not be actually happy about being able to do those two things. So this is, this is just for me. It's just a game changer when you start to think that what you have actually done, and then when you improve your mental health. Do these things, not perfectly, but consistently enough. It you will get results. You will start to get results, and it's only matter of time. And then, in this way, it might be a bit slower. It's not that progress is not something that you see before after pictures within a month or two months. But if you take one year, two years from now, and you keep going, your progress is a lot more better, a lot better than in most fitness influencers who are posting just some before after pictures within short period of time, when, when every gram of what you are eating, you take every joy away from your life and just follow a strict meal plan it properly, and chicken seven days a week and train so of course, you would get that results. But that is not, I think that's not the main goal for you, either.

Unknown: 13:35

Yeah. And I think, like at the end of the day, you really have to take a look at your own reality, you know, like your life, like for me, I have two children, you know, we're a busy family. We there's work, there's, you know, other commitments, and you know, I just don't have the time to put everything on hold and just meal plan and work out, you know, like, even if it's for like, three months. And then the thing is, okay, I do it for even if, for some reason, somehow I was able to do it, then what? So I needed to be more sustainable, you know. And not so, I just look at it as, like, you know, this is not a sprint, this is a marathon. And just have to do what works for me, like, you know, maybe for some people, just the life situation they're in, you know, they are able to do this. And it is, you know, encouraging for them, like a big bump. But for me, you know, it's just not my reality. And I think, like being very clear about, like, what you are actually able to do and how to make that work is probably what's worked for me. Then trying to do what I think I should be doing based on what everybody else is doing?

Turo Virta: 14:57

Yeah, no, you have to personalize that. So we have worked increasing, like you mentioned, protein and also fiber. Those are the most important things to focus and how have these changes affected your overall well being and your fitness progress?

Unknown: 15:17

Um, I think the protein intake, you know, has actually been probably like the biggest plus for me in that. Of course, I may not be doing it perfectly, but that has actually meant that I'm not craving as much. Because you know, I am consuming a lot more protein. And the thing is, I actually like the food I'm consuming when it that has protein, like, you know, I love eggs, meat, you know, cottage cheese. I. You introduced me to cottage cheese, and I actually really like the taste of those food. And I'm feel finding that I'm not, you know, like, by the time I eat all of this, or like, if my focus is to try to get to a certain protein intake, just get trying to get to that is really hard. Oh, yeah. And if I actually do try to hit that, I'm full, oh yeah, of course. You know, hardest part is, like, always hitting that. And also, like, you know, like letting not eating other things, so like, but I think that has actually been, like, one of the biggest chains for me. You know, also, like weighing my actually weighing my food and recording my food has really helped, because before I was like, I have eaten four eggs. That's my protein. Now I realize that's like a tiny portion of my protein intake. Yeah, no, but

Turo Virta: 16:56

that is, that is the main purpose of like. If I remember you were not like like, because there's not many people who come to me and say that, you know, of course, I have so much time that I would like to record and track my food intake, but it's often like, it's, it's not for me, it's not, it's not meant to be for life. It's meant to be a short period of time like that. You learn, like you just mentioned, become more aware of what you what you were doing before, and then how much it opens your eyes, like because, you know, if you like, I think that most of the people, they know, what are protein sources like you know you mentioned meat that is not in 2024 everybody knows what our protein sources, but then how much protein actually you would be you should be eating, and how much of those foods. So if you say that x rate source of protein. Okay, you have, you have had four eggs. And maybe earlier, you would think that I had enough protein for that day, and now you realize that, Oh, that is like a 28 grams of protein, and I would, I need well over 100. So what else I could be adding. And this is, it says that bringing that awareness, learning from your portion sizes, food you are eating on daily basis, and then learning to start to think like that, what could I be adding? And then when you are able to add something like a protein, it automatically, usually, like you mentioned, you start to have less cravings. You are less overeating because you are feeling full all the time. And it's kind of win win situation, without feeling that you are, you are, you have to take something away, or you can't. You have to some strict food rule. So it's also kind of food rule, but it's not, it's not the end of the world, even you don't hit it perfectly. But if you have rule that you can't eat carbs. And, oh my God, when that day happens that you eat a donut or pizza or something, you are in invited somewhere, you feel failure. You you feel like that. You have failed everything when you end up eating carbs and that, and that is the main, main thing. What I think is the most important that you have done it so amazingly well.

Unknown: 19:25

Thank you, yeah. And I think, you know, like, the whole eat protein is also not restrictive, you know, whereas, like, I for me, just like, mentally, that don't eat carbs. That restrictive narrative was really hard to follow, whereas, like, eat protein, is like, Oh, my God, I could be eating more. I should be eating more, but, you know, I'm like, trying to figure out, Okay, I'm going for lunch. What could I eat that has protein and like, and I could eat more, because I know this is not enough protein for the day, so you know it's that non restrictive narrative for me personally has worked. Mm,

Turo Virta: 20:10

amazing. And what do you because you like I said, you have done significant strides in your eating habits. So how do you approach your diet now compared to when you first started?

Unknown: 20:26

Um, I try to prioritize protein, but at the same time, you know, I'm not, I'm I'm not like obsessing about it. I feel like there's a few staples in my fridge. If, as long as I have those things, I can, even if I just grab, like, a boiled egg, you know, I like, I know it's a good protein source. So I think, um. Uh, again, even with this, probably just simplifying and trying to keep it to just a few things that are easier than try to be trying to, like, constantly be looking for different new sources of protein, you know, like, even if I just rotate eggs, cottage cheese is I feel like, you know, there's always something there, and I don't have to think about it. So that has probably been one of the differences. Whereas, I think before I was trying mainly, like low carb, and then constantly trying to find low carb things that was filling that I also like the taste of. And I think starting first thing in the morning with, like, high my high protein intake, which I think maybe I learned from you. I think I actually learned from you, because I saw your protein intake in the morning for breakfast. I think that actually has been a change for me, because just my lifestyle, you know, morning is when I'm the most active, when I feel like, you know, I have a lot of energy, that's when I'm actually able to, you know, prioritize things that I should be and then as the day goes on, I feel like my energy goes down and I'm not actually able to focus on, you know, like, okay, let's make sure my food has protein. Or, you know, then I'm like, okay, if I'm hungry, I'm making, you know, choices that are not necessarily protein. So I think, like, just like prioritizing protein and keeping it simple and trying to eat my protein, you know, in the morning as much as possible. I think that has been the

Turo Virta: 22:58

change. Yeah, no, it it makes. And you have diet so well, and which is, like I mentioned, it's, that's my personal approach. Also I love eating more protein. It's it basically, it doesn't matter. But we know ourselves, like I'm also morning person, and like to eat when I have the most control of my food is in morning, and then to have high protein in the morning, it have been such a game changer for whole day, not having so much cravings, not eating or snacking all the time. So that that helps more than you usually believe so. And what about exercise part like you had a back pain earlier, and what you were, you were we have incorporated, pretty much like a kind of core exercises. And could you discuss how this changes impacted your overall fitness and daily life?

Unknown: 24:04

So, you know, we've been focusing more on weight and also doing incorporating workout, rather than trying to just do, like, big, long workouts. So what has changed for me is, you know, sometimes when I'm really tired and I really don't want to work out, but I know my workout is 10 minutes, or I can just to even do 10 minutes, then I'm more likely to do that workout, you know. So that has been a real change for me. Is not looking at, you know, workout as this has to be like half an at least like intense half an hour to one hour or more workout. Otherwise, it's not worth it. So it's like, you know, like, going from that all or nothing mentality to like, Okay, I'm at so close to not working out at all. Why don't I just do 10 minutes of weights? That has actually been huge for me. And, you know, looking at some of my workouts, they're like, 10 minutes plus, like, maybe it looks like it's 20 minutes, but so much of that is like this, like stretching in between. So you know, for me, I just follow the workouts in the order that I feel like on that day, and then if it means I only do stretching that day, versus only do weights that day, or, like, I do a little bit of both. I'll do that instead of trying to feel like I either have to finish all my workouts or then not work out at all. Yeah,

Turo Virta: 25:50

and how this have changed the mental part. Like, if you when you have been. Even you know that you would you should be like it was earlier you you thought that it have to be intense 30 minutes or full hour workout, that it's kind of hurt of it. And now, when you have incorporated this solar workouts, how you feel about yourself and physical progress.

Unknown: 26:16

So what has really helped is that not feeling that guilt actually has been motivating for me to work out. Because I think, you know, if it was for the guilt, I think I would sorry, it's just coffee in the background, I would just be, I would have probably, like, tried to try something else. Now, you know, because I would feel guilty and I would be like, Okay, this is not working out for me. Maybe I should try to try something else, whereas now I feel like I'm more likely to either work out the next day or do just do a short little workout the same day and continue, you know, and like, hopefully, like, that consistency in the long run will pay off, versus, you know, trying different things and never, like constantly feeling guilty to like having that stressor in my life when I'm trying to minimize stress, you know, look after my mental health at the same time. Yeah, that just wouldn't work for me in the long run. Yeah,

Turo Virta: 27:30

no. And I feel like this is, like, what you just said, like finding the way and trusting some kind of workout, and because that is even you are somehow consistent. If you are hoping all the time, doing different type of workouts, different style, going from another program to another program every other week or every month, it's not your you are not going to see that much results. Of course, you will get fitter once you stay consistent. But then there is also, like I mentioned, that mental part of you know what type of training you are doing, what you are enjoying doing, you are staying consistent with it even it's a little bit less than you would ideally do. But when you get even 10 minutes workout in consistently you are, you are going to make that consistency, pizza perfection every single time. And this is something, what, like I, I didn't understand it when I was younger. Now as a older and and, like, not I, my background is I was a professional athlete, and there was, like, like, you said, under one hour workout didn't even count, though, it was not worth of it even to get started. And now, like, I can barely remember that I have been working out at the gym for an hour. It's more likely, like, 2030 minutes at the most, and I'm I'm just happy, okay, obviously, maybe results are not. My goal is not to get improve my performance or something. So of course, those kind of volumes are not but it's just enough to maintain everything, to feel healthier, have more energy, stay without pain, and that's at the moment, it's more than enough. Yeah, and I feel you are on the right path with that,

Unknown: 29:25

yeah. And I think, you know, actually, you know, talking about my health journey, like, what has really helped me with this, like, long term focus, is, you know, I, you know, I said I started running, and I did a half marathon, and, you know, I have never in my life been a big fitness person. I probably will never be a big fitness person I was, you know, I never worked out a lot growing up, you know, yes, I went to yoga classes, did this, like one week, like gym sessions and, you know, but I was never consistently, ever working out or playing sport, and I never, ever ever thought I would be able to do a half marathon, you know, again, I'm not going for time, but I literally never thought I would be able To complete a half marathon. And but I did, and I think the only reason I did was because I didn't give myself that pressure of the only way to finish it do a half marathon is to train X number of times. You know, go at this pace. I just thought my option is to go at the pace that I like going without. You know, I would rather go slow, take as much as time as I need, do it my way, then try to do it somebody else's way, and then give up. So. You know. And I think that seeing that I was able to do a half marathon, which I never thought was possible, but doing it the way that worked for me, I think that gives me that, that hope and that, you know, like I know, if you stick to it, you'll get

Turo Virta: 31:20

there, yeah, well, and this is it. It's it applies. I'm so proud of you and happy for you that you did it, and then when you got that experience first that go through like and train for something, if it's half marathon, okay, fitness, you could set some other goals in your, let's say, at the gym, workouts, or whatever, goals, and then you know that you will get there. It's, it's just it requires this amount of exercises. Or maybe, you know you don't need to. I'm not big fan of sitting like, Okay, if you have a half marathon that they they this whenever it is, if it's month from now or six months from now, you know the date. But and same thing is, like, if you have a gutter workout goals, it's good to set some time goals in those but it's not, it's that end of the world, even you don't get there within that timeline, you know, half marathon, if you feel like that, okay, now, in a three months, I'm not in that fit enough. I don't feel that fit to run. There is going to be next possibilities in maybe in a month or something. It's not once, now or never kind of thing and and it those timelines. They are just in our head. And you know that until you keep you don't quit, you keep going, it will be matter of time that you get there, and once you prove the point for yourself that you are able to do it, this applies everything, everything in fitness, like if you want to get stronger, you want to improve your nutrition, it's one day at a time and but once, I promise you, once you don't quit, you will get there. It's only a matter of time. Yeah. So what about then those support systems we have worked you were one of the lucky winners who got three months free one on one coaching. So how that having that accountability partner, that was something, what you found valuable? How has this coaching helped you with your fitness goals and staying on track.

Unknown: 33:39

The biggest thing has actually been having somebody to go to or vent to, or, you know, go, Okay, I don't think I can do it. Or okay. I was, you know, I haven't been doing this well, and knowing that there is somebody there who is a professional who's done this, you know, has a lot of experience doing this, tell you, okay, it's okay. And what do you need to do next? You know, I think that has actually been the biggest help for me, is just keeping me, on the plan, you know, like keeping me, because, again, a lot of the time, so much of it actually comes from your own guilt. And you know, like, you think, okay, if I've already eaten way more than I should have, should have and now, like, may as well just like, continue the universe is like, you know, like, going to you and going, okay, like, I've just been eating horribly this week, and for you to be like, okay, then like, Okay, what's your plan for, you know, today, next week, the goal For the week that has actually been really good. It's really just helped me stay on the path. You know, like, just stay on the path without giving up because it's too hard or we feel like, okay, you've gone way off the track. So, you know, like, it's actually been, like, really good in that you've just helped me stay on the track, which is the biggest thing for me?

Turo Virta: 35:22

Yeah, no, and this is, it is like those, it's not, there is not some magical things. It says that I'm so happy, first of all, that you have been actually for following. You have to fully curious this opportunity. Because often I, I, unfortunately, I say, when you give something for free, you don't value it that much, but you really, you really have have done all the work, like, not perfectly, but consistently enough and that. And now those, all those. The results, what you have got, how you have improved your health, mental health, removing back pain, all other I don't even, probably even know, all kind of things, what you have received, you can it's, it's, have you have done the work? It's, and those simple reminders, it's, I feel grateful that you trusted my advice. You are doing. You are following as well as you can all things that I ask you to do. And of course, this is like, it's not some do it or break it deal. It's like we, we talk like incorporating whatever. If it's a 10 minute sessions, if it's a 15 minutes, there is not but like when you give me how much time you have available for your workouts, what you feel like that, what you are able to do, and with the nutrition wise, it's kind of my goal is always to be just to support You and finding the ways to not giving up.

Unknown: 36:59

Yeah, and honestly, thank you so much. Because I think beyond the you know, the three month coaching, I think what I truly feel like I have gained from this is the three main things to focus on. And I feel like that will probably stay with me for life, and this will probably be an ongoing journey for me, you know, not a three month journey of, you know, for me, this is, I think, something that I will always come back to, no matter, you know, like my, this will be my North Star. Like, I may not work out. I may have months or weeks where I haven't followed, but I think, like, this will, it's so simple that I think this will be my North Star, yeah,

Turo Virta: 37:56

no, I this is it is because it will happen every single person, I don't know, any person who are able to stick with the diet, stick with the workout, stick with the movement. The whole life, there is going to be always periods in life that work is getting busy. Somebody is in your family is sick. You are sick. Something happens, what unexpected, and those things will always happen. You will get off track. You will there will be bad days, bad weeks, bad months, maybe even bad years. But you know that to get back, it's not back on it. It's not, you don't need to be start some restrictive diet if you have those three simple things, like you mentioned, if you get do all of them, pick one of them. Try to be as good as you can. The next step is maybe try to add second one of those, then third one, so on. And it's not it's it guarantees that you will, you will feel better. You will feel like, start to see some really improvements. So what is like that? Because we have been communicating with you, we have been communicating with the WhatsApp. So what kind of how important this ongoing communication have been for you?

Unknown: 39:27

That has actually been really helpful for me, because again, I may be having, like, a horrible week, and then I get a message from you, what's my plan for the whole week? And I'm like, oh, man, I really have to think of something, you know, so I think it just again, it just helps me stay on track. And then, like, because I'm now thinking about it. I'm like, okay, like, I'll usually follow it through, you know, because I've already again, and your communication is not like, long or it's not complicated, and it's not asking for, like, multiple things. It's just, like, for one, one thing, it's so it just seems, feels easy?

Turo Virta: 40:17

Yeah, no, that's and this is, like my communication. I don't want to, if you obviously, we are everybody is different. I have a communication with some of clients. You know, it's, it takes hours to write some long email. I get long email, and for someone else, it says the quick message is quick, short reminders that you know, says, then this is it says, My style to asking questions like one question at a time, like, what is how you feel, your actions, what like reminding those like kind of things, what you know that you should be doing, planning your. Hotel and your head or or something. And it says that maybe in the morning you wake up and you get the message that what are going to be your protein sources for today's lunch and dinner? And that is, it's the goal is not to judge you. It says to make you think that, Oh, I haven't thought about it, that what, what I should be eating. And then, if that helps you to kind of yourself, that idea is not coming from me, it's coming it always my goal is that it those ideas, what I'm trying to support and provide you, that in the end, it have to come from you, that you have to be like, I'm telling you those ideas that you are actually thinking, Oh, this is like, I need to do that. Because if it's I feel always like that, if somebody is telling that you must do, you must plan your protest. No, I can't. But if that idea becomes computed, I actually should be doing it. And I would do it in this and this way, then we have a good chance that you are actually following it through and that doing those things. Yeah,

Unknown: 42:00

and you know, for me, personally, Turo, I'm so thankful to you, because the biggest thing with your communication is the complete lack of judgment. You know, like, no matter what I come to you with, you've never judged me, you know, like you've never made me feel judged, which means, like, I do come to you like I'm very open to you about, like, where I am at and what I've been able to achieve or not achieve. So there is no, you know, it's very, it's a very open communication. I feel like that's the only way I can get real help. And, you know, whereas, like, I think if you had, if there was even a little bit of judgment, I don't think I could have, one, stuck with it, because I would feel too guilty. And then two, maybe I would have hidden that, you know? Oh, I ate a whole block of candy, like chocolate today, you know, and then continue to do it, because then I haven't come to you, and you haven't been able to help me come up with strategies. Mm, hmm,

Turo Virta: 43:11

yeah, no, that is I'm glad to hear. Thank you so much. And it's, it's the way, how I am, and I think it's, it's so important to have that kind of relationship with with the clients like that's, I'm not just saying it, I really mean it that I my goal first, is to become the friends like that. You can tell me everything. I'm not telling it to somebody else. Or if you are sending me some pictures. I'm not posting any before after pictures from some people in internet if I don't have your permission or, or I'm not telling like that with your name, whatever you have done. Or there is no these things. You know, I'm not perfect myself either. And, and it's it, it happens, but it's not you said goal is not to be perfect all the time. It's to be consistent enough just to feel happy, feel healthy, and reach your goals in the long term. So what is? What is I'm, I'm curious to know what, what are your your next steps, what are your goals in your fitness and health?

Unknown: 44:27

Um, I think my goal is, again, I keep bringing this up, is to try to do the three things as properly as I can. I think, you know, hopefully, like, ultimate goal would be to, you know, be able to do those three things consistently, like, perfectly well, 99% of the time, you know, like, I think so I think, like, I don't necessarily have, like these, like massive new goals. I think my goal is to just to try to improve and implement what I've learned, and try to just have things in place to help me get to those three things better.

Turo Virta: 45:17

But I that is actually very rare. I'm proud of you, like you are right away telling three action items you want to focus on, but because most people you know, they would say that, Oh, my goal is that I still want to lose X amount of weight get fit into that kind of dance or whatever, whatever, what is kind of outcome of doing those actions? And you are like, No, this is my I have my action based goals, and I find it so valuable. So what? What is. What kind of advice would you give to someone who is kind of similar situation that you were when you were starting out?

Unknown: 46:08

It would be to be very honest with yourself about what who you are and you know what works for you and doesn't work for you, and to seek professional help, because this is really hard to navigate by yourself, I don't think. And maybe, ultimately, without your help, maybe I would have come to this like three things to focus on, but it may have taken me, like, 10 more years to get there, you know, like, so, yeah, be very true to yourself and seek professional help.

Turo Virta: 46:51

There was, this is, this is, I feel like that. This is something like, what is, what is kind of hard like, why to get some quotes or help? If you can Google, you can find all answers from the internet that why you should be paying extra or or investing or having a coach. If you can find basically all information in internet, yeah, and, you know, because I'm sorry, you have search from Google or or search possible diets or whatever,

Unknown: 47:25

yeah, and, you know, and some people it may work for them. Some people may be able to, like, really, like, you know, do good research well and implement it well. But, you know, people like me, I'm sure, like, 99% of the people are not able to, you know, like so I think it's just, you just have to be very clear about who you are.

Turo Virta: 47:52

Yeah, no. And it is, it is like, if you use a Google and search for whatever you then you find some blog posts. You get so much confusional information and and that is like what I like to tell always that big one person who you trust, who you think that would be able to help you and follow that coach's instructions. And if you start to like what you said, like if you start to get advice little bit from there, little bit from there, jumping from program to another program every single month or even weekly, it's it's never going to be, you know, you are not going to get amazing results if you pick one coach, give at least three months of time and see that, if you like the results, keep doing what that coach or person you who you trust, is doing. If you are not happy, the way how you feel or how it makes you feel, then maybe church, something else.

Unknown: 48:57

Yeah, and, you know, I think like that trust in the process. I think, you know, I could, like, I shared my example about that half marathon, just like trusting the process. And I think for me, what was also really helpful was I know personally, somebody who you trained, who followed your process, and when I saw her, after not seeing her for a few months, I saw a huge change in her, and the change wasn't necessarily like, you know, massive weight loss, like, of course, like there was very significant weight loss, but like, she just glowed. She looked strong, you know. And I think for me, that also made the whole trusting the process easier, you know, like, yeah, just the change. And again, I think, like talking to her, it also seemed like she was able to just implement, you know, like very simple things that she learned from you, versus trying to complicate things and adding all sorts of things, you would just, yeah, back to basics and staying consistent.

Turo Virta: 50:04

So what is, what? What kind of results you have got within this like, let's say now these three months, like, I don't know if you did you lose weight? Did you get stronger? What kind of, what are your biggest finish or or results, what you have. But

Unknown: 50:19

you know, I haven't even weighed myself, because I don't think my weight may have moved much. But you know, like the biggest thing for me is my clothes feel like they fit better. And just in general, I feel better. So I haven't actually, and I should, but I haven't actually, like weighed myself, or measured myself even, because, you know, I just feel like my clothes are fitting better, and again, because I'm also not. My goal is not necessarily weight loss, like. Yes, that would be an amazing kind of Yeah, like to have, but because I'm not necessarily focusing on that, like, I haven't really weighed myself. But in general, I just feel better. I feel like, in general, even though I'm not following my, you know what, I should be doing 100% there's always like, ups and downs in general. I feel like I know what food is better for me, and I feel like in general, I'm making those choices,

Turo Virta: 51:28

but you are the you are not you don't need now, with all these results, like I'm I'm sure it at some point. If you haven't baked it yourself, you will be surprised if, because, if your clothes feel better, you you your energy levels are better, you are making progress and and that is, I love the fact that weight loss is not even important at that point. And it's kind of usually, it happens, it's, it's when you focus on those three actions, we we talk it's as a side effect, it will happen. It's, it's, it's going to happen. And and all these signs, what you said, they are just telling that you are in a right path. You have learned already something, and it is not still. Do not feel guilty if you can't do everything, 100 pros and perfectly, that is perfectionist. That is all or nothing. It says that, you know, if in the past, you wouldn't even think about these things, and now you are able to do relatively consistently even one of these things, that is amazing progress in a long term, maybe, who knows, year from now, you are able to do consistently enough shoot of these things, and that is a progress maybe, who knows? Maybe, in five years, it's two and half things and and all three things consistently, it is already more than enough as a challenge that is a that is a very hard to be all the time perfect. But good news is that you don't need to be 100 person perfect to see amazing improvements and amazing progress. And most of all, have a better mental energy, better role model for your children, and that's what matters?

Unknown: 53:22

Yeah, no, I definitely feel better. I definitely feel like I know so much more about like, what I should be like, some of the food choices I should be making. And I feel like now it's becoming more of a second nature, like, other than like, you know, when there's like, like, I said, like, we had our festival, so I was eating sweets and, you know, but in general, like, I'm not confused about like, what I should be eating, you know, like, that is clear.

Turo Virta: 53:51

So thank you. Thank you. That was our went so fast. And is there any final thoughts? If Do you have some social media you want to share, or you keep it privately, feel free to share all information you want or or share your final thoughts.

Unknown: 54:13

Yeah, my final thoughts would just be, you know, do what is be true to yourself, and do what is right for you, do what you know will work for you, what you will stick with, rather than trying to follow what's worked for everybody else. In terms of social media, not really like, you know, I do have a social media but it's more to keep me accountable, like again. You know, what I hope is people like me, you know, moms who have busy lives, who don't have who may not look like they should be running or working out. You know, should definitely go and do it. It doesn't really matter what other people think. You don't have to look a certain way. You know, you just have to take one step at a time.

Turo Virta: 55:11

Thank you. Thank you so much for your hard work and for this podcast episode.

Unknown: 55:17

Well, thank you so much. Thank.