Fit2BTide S06.E14: Self - Care

[00:00:10] Speaker A: Happy Sunday, y'. [00:00:11] Speaker B: All. [00:00:11] Speaker A: You are listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone. And hello, my friend. How are you, Whitney? [00:00:18] Speaker B: I'm great. How are you today? [00:00:20] Speaker A: I'm good. You know, it's crazy to think that it's already February. I have mixed feelings if I feel like January was a long month or not. Like, to me, it's like, yes and no. Think the fact that with spring break being gone and. And the extension of our winter break happening where we. We came to work a little bit later than usual was helpful. I think starting back on a Thursday last month instead of like right on Monday, you know, after the start of the year, like, that just mentally, to me, was extremely helpful. And so now it's crazy to think that we're in February and then February is a short month and then it's going to be over before we know it. [00:01:01] Speaker B: Oh, yeah. Oh, yeah. And, you know, I was thinking whole, like, not getting spring break, and honestly, it really kind of hasn't phased me because I don't. Well, honestly, I don't think I really go anywhere for spring break. I mean, I enjoy the time to have at home and to be able to, you know, do things around the house. But since, you know, we're still kind of having that remote work schedule, it's like, I don't think I'm gonna miss not having a super long break to not come into work. However, I'm curious to see how many students actually do take a spring break because I don't think that's stopping anybody. [00:01:36] Speaker A: Yes, I know. And they, you know, and this kind of goes with the topic of our show today. Like, they might, you know, try to rationalize it as they have to do it for self care. Like, they need that mental break. And I think, you know, we're all recognizing that this is still all just, you know, an experiment. Like, we've not gone through a pandemic like we have, and, you know, we're learning as we go and it's been an interesting process. So I don't know. But Yeah, I mean, 2021, it's just rocking and rolling and so we'll just see what continues to happen. [00:02:09] Speaker B: It's been kind of, you know, 2020 was crazy. Everybody's like, you know, hashtag 2020 or whatever. And I think it's true. But I honestly think, like, 2021 has been kind of an interesting start. I don't know if you've checked out the news with like, all the stock market stuff with GameStop and all that stuff. Like, like, like these are things that are kind of blowing my mind that are happening. And so my question is if this is going on at the begin one, like, is this going to be like in Harry Potter, this is going to be a bumpy ride. You know what I'm talking about when they're in the bus like going through like London like Harry Potter. But like I literally sit here and I go, I mean, we have vaccines. That's super exciting. But then like, it's kind of like a new vaccine and then we have the stock market kind of going crazy with GameStop and people like doing their thing. So I don't know. I mean, I think talking about self care is pretty important because I mean, if anything, if 2020 taught us anything, it's to expect the unexpected and to kind of make sure that you are prepared and you can take care of yourself mentally and physically. Because there's only so much we can do and there's only so much we have control over. So we just kind of have to find time to step away from some of the chaos and craziness. [00:03:23] Speaker A: I agree. And I can't remember if I mentioned this on our first show this semester or not, but I just remember seeing the meme saying that people were not prepar for the season premiere of 2021. Like it was a little more dramatic than they expected. And I totally agree. And you know, when it comes to self care and you know, making health goals and health habits and things of that nature, you know, we hear from the work front, like, oh, you know, we're just, we just have to pivot, we have to be flexible. And I think that's the same with our health goals too, as far as establishing those around what is most practical during these pandemic times. And so I'm excited that we've got a wonderful guest. We always find like the best, like rock stars on campus and out in the Tuscaloosa community. And so I feel like today's show is no exception. And you know, before we introduce her a little bit later on, it's time for that first break. You guys practice some self care, use the restroom, grab something to drink if you need a snack. You are listening to Fit to Be time with Sheena and Whitney and we will catch you on the flip side. [00:04:35] Speaker B: Wvuafm tuscaloosa. Welcome back, friends. You're listening to Fit to Be Tied on this lovely Sunday afternoon and oh my goodness, it's February. And hey guys and gals, guess What? Valentine's Day is around the corner. [00:04:51] Speaker A: Oh, snap. I forgot about that. [00:04:53] Speaker B: I know. How do you feel about Valentine's Day? [00:04:56] Speaker A: You know? Okay, so I can't believe I forgot it because we're actually dropping my kids off at my parents in North Alabama and it'll be the first time that we've been like, completely kid free. And so we're actually going to go to Ross Bridge Resort in Birmingham and just stay in the room and order room service so that we don't have to go to restaurants. I just want to be able to sleep. Like, I just want to lay in bed like a sloth. And nobody likes, like, calling to me and crying to me. I guess my husband could be crying to me, I don't know. But at least it will not be someone under the age of three years old like, needing my attention. So I don't know. But I'm really curious to see what the restaurant scene is going to look like in terms of Valentine's Day, because you always hear about Valentine's Day and Mother's Day are the busiest weekends for restaurants. And so, you know, with, you know, restaurants in certain regions, you know, still operating at half capacity, um, people feeling, you know, uneasy about going out, which is understandable. I'm, I'm wondering how the restaurant industry will be hit, but maybe they'll make up for it in terms of takeout and people wanting to have a romantic night at home but not necessarily cook themselves. So I don't know. [00:06:15] Speaker B: Yeah, you know, I, I don't mind going out to eat at restaurants. I kind of practice. That's. It seems kind of weird with a pandemic, but that's the way that I practice, like self care is I like to go sit down at a restaurant. And I've kind of come to this realization that there are certain restaurants in town I enjoy going to because they have a more open atmosphere. I've experienced, you know, the employees wearing their face masks correctly. It seems to be clean. So I have that peace of mind. So, like, for my self care, eating out is like my favorite thing to do. And I probably do it like twice a week. But I mean, I guess you can do that when you don't have kids, you know, so I guess that's easier to do. Yeah. So on this topic of self care, I mean, I'm curious. You know, we have a guest with us today. And you know, this has kind of been something that as the pandemic has been going on last, you know, the start for us last year really it was hard to figure out what we could do individually to take care of ourselves mentally, physically. I know on my side of things, the physical side, working at the rec center and trying to get people active and moving at home, that's been kind of challenging. And for you, I'm imagining, you know, people aren't really. Weren't really able to go to the stores, things like that. But, Sheena, how has it been for you and your clients specifically? [00:07:33] Speaker A: Well, you know, it's interesting because I would say primarily the population that I see at UA with our students, a lot of times folks are coming in with disordered eating or eating disorders. And so I think this time has been very triggering to them in the sense that, you know, they have felt limited in being able to go out and be physically active. You know, they felt like they've had this very sedentary lifestyle just around food. You know, food is constantly on their mind, so that can be a very triggering process for them. And then even my individuals that I've previously seen for weight management, you know, students come in and say, oh, I've gained the freshman 15 or whatever the case may be, and now the language has changed to, oh, I've gained the pandemic 10. Or, you know, people are just creating their new things with that. And so I think that there's definitely a need for nutrition education talking about nutrition habits and what's practical. And it's just been interesting to see how that has been affected by Covid as far as, you know, what those specific issues are. So, yeah, and too, sometimes people have seen the pandemic as a way of, hey, you know what? The pandemic has forced my pace of work to be different. And I've actually had more time to now focus on self care and be a little bit more intentional with my nutrition because my pace of work is a little bit slower due to Covid. So. So there's definitely some plus and minuses to it. [00:08:58] Speaker B: Yeah, I agree. And you know, me and you, we usually have the fitness and the nutrition stuff covered. We usually can talk, like all day about that. And so our guest today is going to be bringing kind of a different look to, you know, self care and what that looks like. And so I'm excited to introduce to you guys miss Abby Horton. She actually works with wellness and Work Life Balance doing webinars. And Abby, welcome to the show. [00:09:30] Speaker C: Thanks so much for having me. I'm excited about this topic and really pouring into the listeners that you have, you know, mindfulness and self care during a Pandemic, I don't think could be more appropriate for a talk show right now, especially in the month that we focus on love and relationships. So excited to be here. [00:09:51] Speaker A: No, I love that you just made that correlation. And before we go into everything we want to talk about, Abby, let's first pause and share a little bit about yourself. Because, you know, you wear a lot of different hats on campus as far as the things that you do, you know, for our faculty, staff, you know, certainly for our students. So just tell us about yourself and your background. [00:10:12] Speaker C: Sure. Well, I am a registered nurse. I've been a nurse for 11 years, and I teach here at the university in the Capstone College of Nursing full time. I also teach part time for the Honors College, and I'm a wellness class educator for wellness and work life. So many hats, but I love the variety and the connections that having those roles bring to my life and just the relationships and the experiences that I get to have. So I'm excited about wellness. I think wellness really starts with mindset and starts with your mental health, and then you can really focus in on your physical health. And so I am so passionate about wellbeing and just getting people connected to those resources and tools. [00:10:59] Speaker A: Well, Abby, you know, with, you know, with your background as a nurse, as an aside, you and I, we've known each other for so long, you know, since our undergrad days. And truth be told, when I was putting everything together for you and thinking about your educational background, I completely forgot that your first major was not in nursing. Like, was it political science? Am I, am I recalling that correctly? Because I was just thinking what, like, what got you to make the switch to becoming a nursing major and a nurse? [00:11:29] Speaker C: Sure, you're exactly right. You have a great memory. Political science was my first degree, and I had a minor in Blount Undergraduate Initiative, which is now part of the Honors College, and a history minor. And so loved having that background because I had planned to go to Washington, D.C. and do healthcare policy and reform. That was my passion. And then, of course, life happens to you and you have, you know, other life events, you know, marriage and children and all of that. And so I decided that if I really wanted to start to change health care, I needed to start with direct patient care. So I went back to school to become a nurse, and then I went on to do my master's degree, and I'm currently working on my doctorate in nursing education. And it's been such a fulfilling career over the last 11 years of getting to really put into Place. Some of the things I learned in political science just gave me a different perspective about healthcare and nursing. And my honors course that I teach really marries the love of the political science and the healthcare aspects and where we talk about all of the wonderful things that policy and reform and government play that role in healthcare. So I get to do all of the things that I love. It's just maybe not the most traditional approach sometimes. [00:12:47] Speaker A: I love that. [00:12:47] Speaker B: Oh, my goodness, I do too. And, you know, thinking about, I mean, that's just crazy to me, thinking how you started in political science and then you had this passion for, like, healthcare reform and getting, like, really getting into it. But you're right. I mean, sometimes I think we forget those of us that have that one on one contact with people or when we're teaching classes that really, it kind of starts there. I mean, you can make all these big changes in government, and I think that those are still needed and we need people to fight that way. But at the same time, it kind of starts on the ground level. And I'm kind of like you, Abby. I get to do some of those webinars with, well, Bama, and I love doing those. I love to just, like, talk to people in person, if we can do in person. But on a screen is fine. Just talking about something that I'm passionate about. And I'm really grateful that, you know, well, Bama offers those opportunities for our faculty and staff. And then, of course, selfishly, you know, we get to be a part of that and talk, like, just ramble our mouths about health and wellness. But it's just really cool that we have all these different outlets and it may not always look traditional to what, you know, we think our path is, because I think about that every day. I feel like me and you and Sheena are probably around the same age. We've had the same path at ua, but yet we're all doing maybe different things that we didn't quite expect, but we're still impacting the community, and I think that that's awesome. So I'm gonna let us take a quick little break, and then we will continue our conversation on the other side. You're listening to Fitzbe Ty with Sheena and Whitney on 90.7 the cap. Wvuafm tuscaloosa. [00:14:33] Speaker A: Welcome back. You are listening to fit to be tied with Sheena and Whitney on 90.7 the Capstone. And if you are just now joining us, you have hopped in on a perfect time. We are talking with Abby Horton, who is a faculty member in the Capstone College of Nursing and also does several wellness seminars for our faculty staff in the Office of Wellness and Work Life. And you know, Abby, when it comes to the types of events that you do for our employees, what have been your favorite topics to present on? Because I know that you are recruited for a lot of different topics for our faculty and staff. [00:15:11] Speaker C: Yes, I currently teach about 22 different classes for Wellness Work Life. [00:15:16] Speaker A: But I just had to say, dang. [00:15:21] Speaker C: But of those, I really do love teaching about habit change. I think it's the foundation for everything that we do and wellness. Wellness. Whether we are working on a weight loss goal, a fitness goal, or maybe some other type of goal related to wellness or wellbeing, it is just so important that we know about our habits and how those are really creating the life that we live. And so if we can make small changes to our everyday habits, that is what is really going to get us toward our goals. And so when we talk about that, I get so passionate because people don't realize that so much of what we do is just automatic. It is just out of that habit that, that we formed and maybe it wasn't even intentional. So I see people really have those light bulb moments when they are in this class particularly. And we have such great feedback because people are really wanting to make changes. And most of the time we know what to do. It's just that we need some accountability and we need some structure and some cheerleading to be able to get that accomplished. So that is definitely a favorite for me. [00:16:25] Speaker B: I, I'm kind of the same way and it almost is like my own personal self realization. Even when I'm teaching something, it's like I'll kind of come up, like it'll kind of hit me and like maybe a behavioral change that I need to engage in. But you're right, sometimes it's completely like we were just unaware. I mean, there's definitely, you know, if you think about like health behavior and like things like smoking or, you know, unhealthy eating, things like that, that like everybody thinks of the things that can contribute to diseases and just make you unhealthy, okay, that's great. But then there's like these little bitty behavioral changes that you do. Like small little things that can actually over time be detrimental or they can lead to a bigger behavior that you're just kind of unaware of. And I think that that's what's so great about these webinars is yeah, we definitely talk about, you know, how you can make these changes and giving people confidence and the motivation, because I think that's what it is. You just. You need a little help. You need a cheerleader. You know, you need somebody to say, you can do this. Start simple. It's really easy. Create these smart goals. But sometimes it's just those small little things, you know? [00:17:33] Speaker C: Absolutely. [00:17:34] Speaker A: And, you know, Abby, with, you know, what you've mentioned, and, you know, with all three of us, the type of work that we do, you know, and we're talking about self care today, it's interesting because whenever I'm working with my clients and we're talking about nutrition and physical activity and other components, there's a favorite eating disorder dietitian of mine that I follow, and she has this quote that she often shares on her social media, and it says, you know, whatever you're doing in terms of eating or exercise, are you coming from a place of love for your body? Are you doing it because you hate your body? And so I think when we think about self care, you know, doing it from a place of, you know, really wanting to care for your body and love your body. Because I will admit, sometimes the term self care has actually gotten on my nerves because I felt like, well, crap, this is like one more thing that I quote, unquote, have to do or is expected. I don't know. Have y' all ever gotten the sense that, you know, you hear people throw like, oh, well, you need to practice self care? And it's like, well, I'm a busy person. Thanks. That's, like, one more thing I've got to do. So I don't know if that resonates with y' all in any kind of way. [00:18:42] Speaker C: Absolutely. I think when we make good things chores, when we make self care feel like a chore, then it's counterproductive. So, you know, self care is so much more than, you know, bath bombs and chocolate. It's really about, you know, really taking time to reflect on what you need and where you are in life. You know, we talk about seasons a lot, and what season of life are you in right now, and what does that look like for you? What are your needs? Because as you grow and as you mature and as you change seasons of life, you're going to have to reassess what you need in that moment. And sometimes it's just taking a moment to pause and unplug because we're so connected to everything and just really being aware of what we're consuming. You know, not just in terms of what we're eating, but what are we tuning into. What are we following on social media? What, you know, news outlets? Are we, you know, tuning into every day and really just unplug from all of that and kind of listen to self. Because so many times we know what to do, but we just don't trust ourselves. We don't listen to ourselves. And so I think that's really what self care is about. It's just pausing and figuring out what it is you need in that moment and making it fun. Because if it's a chore, you're not going to stick with it. [00:19:59] Speaker B: I think both of y'. All. Because, you know, as. As both of you were talking, I was thinking to myself and, like, I had, like a million things come to my head about self care. And Sheena, I. You're definitely right that I don't know if it's just because this is the way it is in, like, the western side of the world. And we tend to, like, make everything such a chore. Kind of like what you're saying, Abby. It's like, okay, self care, well, crap, I guess I gotta practice that now. And it's like, we seriously have way too much to do. Like, think about it. We have a lot to do. And even the pandemic, it slowed it down a little bit, but it almost ramped it up because now we have more meetings, more social media, more whatever. And I'm a firm believer too, Abby, of what? Like what you. What. What you're putting in your head, like, what you're seeing, what you're listening to, what you're connected to. I mean, let's be real. There's influence out there around us, and whatever you're connected to is going to influence the way you're thinking. And I'll tell you right now, I hate the news. I hate every news station. I think they're all bogus. I think they're all competing, and it drives me nuts. And so I was kind of like, you know what? I'm just not going to watch the news. And if. I mean, I'm pretty happy in my little bubble. I mean, to be honest, I'm pretty happy knowing certain things that I need to know and keep up on. But that was, for me, just with the election going on and all this stuff, like, really tuning into that and thinking, oh, my gosh, this is crazy. And then I was like, what am I doing? I'm being influenced by things outside. So I think self care, you know, it's good to have resources, and UA gives us those resources. But I think you're right. It also comes down to what we feel and self care can look different for everybody. It might be bath bombs and chocolate like you're talking about, or it could just be a walk outside with like completely unplugging, you know. Mm. [00:21:44] Speaker A: I actually had this aha moment last night. I you there. There's a set of researchers on campus that was recruiting moms of toddlers just for a little research study of how children, like learn different things. And, and so I took the survey portion of the research last night and it was a lot of questions about screen time and phone usage and everything else. And one of the components was getting you to look at your phone and if you had an Android or iPhone, it gave you instructions for how to look this up. But it was talking about, you know, how much time you spend with like your top four apps. But then I didn't realize that an iPhone can actually record or does record how many note daily notifications you get on average. And then also how many times you pick up your phone in one day. Like last night, it. The number is not accurate right now because it's just this morning. But as of last night when I was doing the survey, it said I had picked up my phone 112 times and you know, just to look at it in whatever kind of capacity. And I had like 83 notifications. And then it was, you know, asking about my behaviors related to it. And then it was also asking about how many times do you feel like conversations with your children or your significant other, whoever else is interact interrupted by technology. And I just had one of those like, like, you know, oh my gosh, I want to be more present. And so I think, you know, part of some self care for myself and intentionality is to just unplug. And, and because I always say, like, oh, I don't have enough time. Well, obviously have time because I'm spending it on my phone. How can I redirect those energies? So that was just kind of like my freak out moment last night. [00:23:29] Speaker B: This is like. So you got all that information just because you, like looked at your phone like, like, like it tracks everything or [00:23:36] Speaker A: does o. Oh yeah. So if you go to your settings on your iPhone and then hit screen time, if that thing is on, like, it'll start. It tracks it for you. [00:23:45] Speaker B: So yeah, you know, my question is, what's Apple doing with all the analytics? Are they trying to control us now? Dun, dun, dun. [00:23:55] Speaker A: We all know the answer to that. But we won't. We won't. Between me, you and The NSA like. But okay, so we've got to take another break. We are having some fun conversation. We're going to talk more, more about self care. We're going to talk about habit change. We want to set you guys up for success. But it's time for that break. You are listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone. [00:24:23] Speaker B: Wvuafm tuscaloosa. You're listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone and guys, can I just tell you during our breaks we have really deep conversations. I'm not going to lie and say that possibly Illuminati was brought up multiple times. So I'm just saying take it, take it with a grain of salt. If you know I'm talking about, then you know what I'm talking about. Anyway, we've got Abby Horton on our show today and we're just talking about being well and self care and how Sheena doesn't like the word self care. I'm just kidding. She does now. She's totally cool with it now. But it is kind of hard to, you know, put that into, you know, words really. Like what is self care? And so I think think we pretty much nailed it. It's finding time for yourself and it doesn't always have to look the same where you can kind of break away and break free. Does anybody have anything else to add to that? [00:25:21] Speaker A: You know, I think and we touch base on this a little bit, you know, when it comes to, you know, assessing what season of life you're in and that everybody's self care is going to be looking different. But I think just really honing in on the fact that it's going to look different for everyone overall. You know, someone's self care and maybe you health priorities, instead of it being this big huge change in eating and exercise, maybe it's going back to the basics of hey, I actually want to have like my annual follow ups with my doctor. You know what I mean? And I think that a lot of it is just going to take some self reflection of, you know, what do you really need? Because I think comparison can be the thief of joy in a lot of ways. And so if you're trying to self care the way your best friend is, you know, you might not be hitting the points of what you really need in terms of refilling that cup. [00:26:11] Speaker C: I would say, oh, so sorry. I would just jump in and say to schedule it because if you don't schedule it, it probably is not going to happen. You know, we so often get, like you talked about before, how busy we all are and how it can just feel like one more thing to do. So if you block out, you know, 30 minutes or an hour a week of just time for yourself and put it on your calendar, make an appointment with yourself, you're more likely to keep it and you won't feel as guilty about it because you can really tell other people, you know, I'm so so, or I can't meet you for that, or I can't go to that event or whatever it is because you do really have an appointment. It's just with yourself. And I think that's a huge part of, you know, making it a priority for you. [00:26:53] Speaker B: And I was going to add to that in the yoga world when we're teaching, you know, that's that space where everything else is out the door and just your present moment, your present time. And one little kind of saying, I guess or thing that we think about is, is number one, we want to let go of any expectations during our practice. So if we move differently today than we did yesterday, well, it's okay because every day is different. So letting go of expectation, letting go of judgment of others, but I think honestly we're more judgmental of ourselves. And then the last one is letting go of competition. Healthy competition is good. It's what makes us thrive, it's what keeps us going. But at the same time it can also be a little unhealthy. So we compete with ourselves like, well, I need to do this, I need to be active. So just for our listeners, letting go of expectations, letting go of judgment and letting go of competition and maybe that is the start of self care mentally. [00:27:49] Speaker A: Absolutely. And you know, Abby, when you mentioned, you know, making sure that you are, you know, scheduling these things and making an appointment with yourself, you know, this sounds like probably something that you really hone in on when you're talking to different groups about habit change. Are there are some other kind of big takeaway things that you try to drive into people when it comes to that mastery of habit change. [00:28:13] Speaker C: I would say that most people will ask how to stay motivated. And motivation is so fleeting. You know, it can depend on the mood that you're in, how much sleep you got. Motivation is just not what you want to build habit change on. You really want to build it on discipline. And discipline is really about trusting yourself. You know, every time that we tell ourselves that we're going to work out and we don't or every time we tell ourselves that we're going to make a change and we don't make that change, or we say that we're going to meet a friend and we, you know, we don't meet that friend for coffee, we, you know, really erode our self trust. And so when we start to make small changes and we commit to those and we follow through, we build that trust in ourselves and then we feel like we can really do it. You know, we say we're going to set a goal and then we see it through. And so that's really the basis of developing that discipline, just small baby steps toward these goals and building that self trust back up. And so discipline is really just the result of those goals and priorities and staying accountable to those. And that's what will lead you to lasting habit change. Because again, motivation is going to be something that you're always having to work toward, but discipline is going to get you up and keep you going. It's the reason that we brush our teeth when we're late to work, you know, or we're late to leave, you know, wherever we are, you know, we still will stop and do some of that key habits because we're just accustomed to it. And so we have to make our healthy habits just like brushing our teeth. It's called habit stacking. So if you've got a habit that you do regardless of what's going on in your life, brushing teeth is a great example of that. Then go ahead and stack the next habit. Maybe you want to take supplements every morning and you are always forgetting them. Well, put your vitamins or your supplements next to your toothbrush and then do those things together. And you just keep building or stacking on the good habits until eventually you don't have to think about it. [00:30:16] Speaker B: I think discipline. And Sheena, correct me if I'm wrong, but when we had Dr. Fidawa and Esco on last week, I'm pretty sure one of them we're talking about strength training was like, motivation is hard. It's hard to stay motivated. So it always comes down to discipline. And this is the second time that I've heard it and my mind is starting to like, as a fitness professional, it's always been, what can I do to motivate people? Like that is what we do in fitness and like nutrition. It's like you want your customers and you want your clients to stay motivated, but honestly, you can't always feel motivated. You're going to have those days that you just don't really Feel like it. And so it's the discipline of knowing, okay, I need to move forward and do this anyway. And then it's almost motivation as a result of discipline. Sometimes it kind of flips. So I think that's another, I mean, I think that's great. I mean, again, second time I've heard it. So. Hello people, I hope you're listening to us. Discipline is. Where is that? [00:31:13] Speaker A: Yes, I, you know, and this is something that I heard in my church and was used in a different context, but I think could completely apply here. This phrase of choices, lead, feelings follow. So basically, you know, you're going to be doing actions based on these, you know, these choices. Like you've made the decision to, you know, make these habits. Because, Abby, like you said, motivation, slash, feelings, they're very fleeting, they're, you know, very fickle. And so if we go based on how we're feeling for the day, then that's not going to help with consistency too. And I think to, with the population that I work with as far as setting some goals, I think sometimes some people are just convinced that they have the inability to change. And so if I can get them to change something like very minuscule in their schedule to get them to deviate from what they've normally been doing because they had been so habitual about other things that we're trying to switch over, it builds that confidence of like, oh my gosh, I'm actually capable of this level of change. Like, let's see what else I can do. And I always find that to be very interesting. [00:32:22] Speaker C: I think it's so important to get to the why behind the why too. Because, you know, so often people, you know, and weight loss is a great example of this. You know, weight loss usually is about a feeling or an emotion. And so so many times people will say, well, I want to be this weight or this size. And really what they're wanting is they're chasing a feeling of accomplishment or happiness or joy, or they're trying to get back to a point where they, you know, felt like they were really on top of things. And so, so if you can really get them to set an intention about why they want to lose the weight, you know, what is the bigger reason for that and what is it the emotion that they're trying to get back to? And usually it's something about happiness or joy or freedom, then they can really start to set the long term goals and follow up on those because it gives them a bigger motivation and a bigger why for what they're doing versus they just want to be, you know, a size six or they want to be, you know, 130 pounds. It makes it more personal and it feels more tangible to them because when they get to that, you know, they're envisioning what they're going to feel like or look like. It's probably really the emotion they're after, not necessarily the goal weight. So I always find that to be really helpful, too. And sometimes people actually just change their goals altogether. [00:33:39] Speaker B: It's kind of that trickle effect of you start doing one thing and it leads you to the next. And then if you look at the whole scope of wellness and then all these different categories that we think about, with one change, you can start to hit all those categories. And I think that's what's so cool about, like, what we all do is, you know, fitness, wellness, nutrition. I mean, those three, I mean, it's all together. And wellness probably has more entities and components because of the financial, spiritual, emotional and all those. But, you know, you start coming to the rec center and hop on a treadmill for 20 minutes a day, that's it. Well, then that's going to lead to, oh, well, maybe I'll go check out the weights downstairs and see what, you know, work on some strength training. So. Great conversation. Abby, if you're willing to stay with us on this last five minutes, we would love to have you. And we will take a quick break. You're listening to Fit to be tied on 90.7, the capstone. Wvuafm Tuscaloosa. We have had a wonderful show this Sunday afternoon with Fit to be Tied. And. And I'm just feeling, you know, disciplined slash motivated. Feeling good. How about you, Sheena? [00:34:55] Speaker A: Same, you know, because I so wanted to say, like, oh, I'm feeling so motivated. Then I'm like, well, we'll wait. But I'm also motivated to be disciplined. [00:35:03] Speaker B: Right? [00:35:05] Speaker A: That's probably the best way to say it. But no, I mean, honestly, I think that, you know, after today's show, there are things that I want to write down in my planner and journal. Like, okay, what are my goals? How. How do I want to accomplish them? Like, let, you know, let's throw some smart go into the mix. Like, let's do this. So, yeah, I'm feeling very inspired right now. [00:35:24] Speaker B: I am, too. And I think, you know, Abby, thanks for being on our show with us and just, you know, giving your words of wisdom and just being that disciplining slash motivating factor. I feel like we need to come up with like, discipline. Something about discipline and motivation. I don't know, put the words together. And it's like this new term that we come up with. But, you know, you're talking to us during the break a little bit about kind of like how you like to close things out and just like a little nugget of like, umph and discipline and motivation. And I'm curious, just what are your final thoughts for us as we close out this show? [00:36:02] Speaker C: I would say it's so important to remember that there's Nothing magical about January 1st. So if you set goals or resolutions or you just had some things in mind that you wanted to work on this year, and so far, 2021 hasn't been exact what you expected. Just pick the next thing to do the next right thing and start over. Because we can always choose every day to have a new attitude, a new mindset, and to work toward our goals. We don't have to have a new week or a new month or a new year to really prioritize ourselves and start to really work on becoming the best version of you. So that would be my encouragement. [00:36:44] Speaker B: You know, when you said doing the next right thing, it made me think of Frozen 2, when Ana is like, the next right not going to sing it, but, like, popped in my head. But I think you're totally right. If this gives anybody any motivation at all. The fitness industry just wants to capitalize on your January 1st New Year's resolution. So any day can be a new day, and any day can be that magical day for you. And if it doesn't work January 1st, then stick it to the man and make it, you know, February 1st, right? [00:37:15] Speaker A: Like February, you know, the 8th or 9th, or, you know, whatever, random. Because. And I'm so glad that we, you know, explicitly said this, because I think there are so many listeners, you know, maybe myself in the past, maybe patients that I'm currently working with, where we do have this mindset of, like, oh, well, you know, Monday was a wash. I'll just, you know, start next week, or whatever the case may be. And it blows my mind that I do know people who think, okay, well, you know, January didn't go the way I wanted to. I guess 2021 is a wash. And that sounds so dramatic, but I think people can get into that place so easily, so. So don't fall into that trap, you guys. [00:37:54] Speaker B: It's easier to. I think it's easier just to drop it. And it shows a lack of discipline. You know, when you say, well, Monday was crappy, I didn't get up and do my workout. I'm just going to, you know, this month, I'm just going to do what I want to do. Well, that shows, you know, okay, obviously, there's no motivation there, but we talk about discipline. If you are disciplined, you're going to say, you know what? That didn't work out. I'm going to change my mindset. Tomorrow is a better day. So. And then you get to the motivation. [00:38:24] Speaker A: Absolutely. Well, I am feeling inspired. Abby. Just thank you so much for sharing your wisdom. I know that we definitely want to have you back on some other topics because you've been a fabulous guest. So thank you. Thank you. [00:38:36] Speaker C: Thank you so much for having me. Y' all are the best. [00:38:38] Speaker A: Oh, well, thank you. Well, you guys, it has been another fantastic afternoon with a Fit to be Todd, if I do say so myself. And so we hope that you have a wonderful week, and we will catch you next Sunday. You've been listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone.