Episode Transcript
[00:00:00] Speaker A: Foreign.
You are listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone. And I don't know about y', all, but now that I've gotten over the hump of that spring forward with losing that hour, like, these longer days, I am feeling it. How about you?
[00:00:24] Speaker B: Yeah, you know, I like the time change.
I don't like the morning time because I think the morning is harder. Well, at least getting over that hump, like that first weekend of, like, okay, we're changing. We spring forward. I guess we lose an hour, but I love longer days. This is like the time of year that I thrive because spring and summer is. It's my absolute favorite. So I don't really like the weather that comes along with March and April. We kind of experienced that, you know, this past week. But other than that, I love it. I feel like I'm adjusted to it. It's great.
I agree.
[00:00:56] Speaker A: It's like there's this new sense of productivity that I have. Like, after work, I'm like, oh, I can do all the things. Like, is great.
I have loved it so much. And, you know, the weather has been so funky over this past week. And, you know, Whitney, I know you and I, we were scheduled for some different activities during mindfulness week. And then, you know, your yoga session was happening. The day that we had, like, the inclement weather and everything else, I was able to do my mindful eating presentation, though I did that virtually on Tuesday.
And it was funny because I actually walked the participants through a mindful eating experience with whatever food they had in front of them. And then we talked about what that experience was and, you know, what food they use. And it was funny because this one girl unmute. Unmuted herself and talked about mindfully eating this french fry and how she just, you know, was like, I'm glad I did that because, you know, I normally eat a lot of fast food items really fast, and I don't think about, you know, the taste and, you know, the fact that I let that French fry linger in my mouth longer than usual. There was, like, the oil and the grease, and I was having regret about not doing my broth Brussels sprouts instead, which is what I was really craving. And I think it brought a lot of self awareness in terms of just the stuff that we eat. And, Whitney, I know you and I have a colleague on campus, Dr. Linda Noel, who does a lot of research with mindfulness, and I know that there's a specific activity that she does with students, and she actually gets them to do the mindful eating with a Chips Ahoy cookie.
And so when you have that cookie linger in your mouth for so long, you taste, you know, a lot of the additives that are used in terms of like, preservatives and everything else. Because these food companies really bank on the fact that people are going to be eating rapidly and mindlessly and they're not thinking about, you know, okay, once this dissolves in my mouth, I'm going to, you know, taste all the things they're thinking. Well, most folks are going to, you know, chew as fast as possible, swallow it, and not even really let it hit their taste buds. And I don't know why I'm going on this tangent, but I just, I think I was just kind of in this, like, geeking out moment from all of it and mindfulness week in general.
[00:03:11] Speaker B: You know, it's very similar to exercise. And I don't think, you know, I really understood it until I started teaching yoga and Pilates and sort of slowing down and connecting the mind and the body. And it's the same thing, you know, when we slow our focus down or when we bring awareness to what we're actually doing, it's a different experience.
You start to feel the muscle groups more, you start to engage more, you start to understand the connection. And it's, it's very similar to, you know, the mindful eating. You know, we're looking at, you know, people in the gym that just grab weights and they do as many and as fast as they can. Well, they're not getting the benefit of the exercise because they're not focusing on their form. They're trying to go through it as fast as they can to get it over with. And half the time I look at somebody working out that quickly. I think to myself, if they would cut their reps in half and go slower and be more mindful about it, they would get a better workout. And that's actually something that Joseph Pilates, God rest his soul, when he was creating his studio in New York back in 1924, 1930s, in that era, he focused on that. He always said, less is more. So there's something to be said about this mindfulness, whether it's eating or fitness or just well being. So maybe that should be something we encourage our listeners to think about.
[00:04:33] Speaker A: Yeah, absolutely. Just having that intentionality with everything. No, I love it. And you know, again, I hate that the weather kind of messed up some of the different activities that we had planned. But I think that the students have had a Huge interest in it. So we just need to put that on our to do for having more mindfulness based activities. And I know we got to take a break, but I will just shout out really quick. I know that there is actually a permanent labyrinth that they built outside the school of nursing, which I think is amazing. We have a portable one in our department that we use from time to time. But you know, just think about like labyrinth walks and mindfulness. But I'm going to stop getting on my tangent with that. You guys, we got to take a quick break. You know, have a mindful moment.
You will catch us on the flip side. You are listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone.
[00:05:28] Speaker C: Wvuafm tuscaloosa.
[00:05:35] Speaker B: Welcome back. You're listening to FitDBTI with Sheena and Whitney and we're just catching up. We're talking about some events that happened this past week, some crazy weather and our wellness week and some mindfulness when it comes to exercising and eating. And you know, I was thinking about that during the break and we're talking a little about the labyrinth on campus. And Sheena, is that is it in one location or does it move around? I'm not as familiar with our labyrinth.
[00:06:04] Speaker A: Sure. So I know the one that they just placed at the school of nursing.
It is permanent, but it's part of the brick design in the outside space right outside the capstone College of Nursing and then the Department of Health promotion and Wellness, we have a canvas labyrinth that we have taken to different areas when there has been different classes that have requested it. We used to set it up weekly in the great hall for students to be able to use it kind of as like a mental break throughout their day. This was of course pre Covid but we still have that available and we've been doing that from time to time. So there is a portable one that is owned technically by student life.
So, you know, by request, people can can request that as part of, you know, a class experience or whatever. El but then there is like the permanent built into the bric path that is outside the school of nursing, which is amazing.
[00:07:01] Speaker B: I think that's so cool. And it just goes to show we talk about this every time we're on the radio. Like our resources on campus and just how much we put focus and light on student care and well being and we just want to make sure that we have everything possible at our fingertips. And I think we do a wonderful job of having these resources available. But we are kind of Shifting our topics a little bit from the mindfulness, which I guess is actually our topic, does kind of go into a mindful form of fitness. But we do have a guest on the show today, actually, honestly, I wouldn't even call it a guest. I would say it's our stand in fitness guru Mr. Charles Burrows is with us today. And Charles, what's going on?
[00:07:43] Speaker C: Hey, what's up, guys? Thanks for having me back. I really do feel like an honorary member of the team at this point.
So it's great. I always enjoy being here.
[00:07:53] Speaker B: Yeah, you're definitely an honorary member of Fit to Be Tithe. And, you know, just for our listeners, you know, jumping in and maybe hearing us for the first time, can you just kind of tell us your background? Just remind everybody, you know, who you are, what you do, you know, who is Charles Burrows?
[00:08:08] Speaker C: Sure.
So I was born in 1990. No, I'm just kidding.
Yeah. So I'm the fitness services coordinator here at ua. So for University Recreation, I oversee the personal training program. That's my primary responsibility over here.
But I also get a chance to work with a couple fitness programs that we do here, like Morning Mayhem, Summer Heat, a few others that we do. So really, all things fitness at the rec center, I like to try to dabble in as much as I can. So a little bit of everything. Working with clients, teaching a class here and there, doing webinars, coming on the radio show, all that good stuff.
[00:08:46] Speaker B: Yeah. And I think, you know, you mentioned classes and. And I will say, those of you that are listening to us, if you haven't taken Charles TBT Total Body Training class on Thursdays at noon, you definitely should.
I'm willing to talk, though, because I haven't actually been this semester. Actually, I don't think I went last semester. But I have been to one of Charles's classes, and it'll kick your butt. I don't know. I mean, it's a good workout. So, you know, we're at the. Still kind of the. Well, I guess now we're more in the middle of the semester, but still there's time to start exercising and being active. And, you know, just a reminder, all of our group exercise classes are free for students. All you have to do is swipe your action card and you can pre register for a class. And it's super, super easy. So, yeah, kind of some exciting things. And I know, Charles, you know, you are very involved with wellness and work, life balance and doing webinars, Me and you both, we probably do two or three webinars each a semester and we have topics that we love to talk about.
But I'm kind of curious before we get into our topic today, you know, we. So what does a typical day look like for you? I always get that question because people think that in the fitness world we work out all the time and I'm kind of like, nah, like we don't.
[00:10:04] Speaker C: I would say that it does depend on the day, right? So different days are very different. But I would say most days there's either going to be at least one training session where I work with a client or teaching a class or something like that. So I still get that fitness component in there, or I get to be up on my feet moving around. I get an excuse to like put on a little bit of workout clothes, you know. But other than that, there are definitely a good amount of meetings. I'm often doing evaluations or in the hiring process. So right now we're in the hiring process of bringing on some more trainers. So that's been a fun process. Each candidate goes through a multi step process where we do a mock session and a case study and it's a whole ordeal, which is great. It takes time, but it's worth it because it really gives a chance to find some really good quality trainers for our program.
But yeah, that's a typical day. It changes. There's meetings, there's getting up and sitting down and moving around quite a bit. And I'm definitely thankful for that because if I sit down for too long I go a little stir crazy.
[00:11:05] Speaker B: I think we all get that way, especially in the field that we're in. It's kind of like we know that we're going to have to have meetings and sit down and do this type of stuff. And I'll be honest, since we've had, you know, this kind of remote working environment where we come in some hours and, and not here some hours working from home. You know, I've been getting away with wearing my workout clothes all the time.
I'm just gonna out myself. Normally when we have that full schedule, it's, you know, you are your business professional and then you have to change and change back and all that. But since we're kind of in and out, it's kind of like I just stay in your workout clothes. So personally, me being a fitness person, you know, first and foremost, that has been the best thing. So we definitely stay active. But you know, our topic today, we because it is the first of the semester and you know, we're still kind of talking about New year resolutions and goals. And we're getting new clients in that want to make healthy changes. We do talk to a lot of clients that deal with sort of the yo yo effect in fitness. And Charles, when I was talking with you about coming on the radio show, you were putting together a presentation for wellness and work life. And this is a pretty in depth topic because I kind of feel like in Sheena, you too. I mean, especially with people eating and dieting, quote, unquote dieting. I feel like people are all over the place with this.
[00:12:30] Speaker C: Yeah, I wouldn't say, I guess the yo yo effect might not be the official term, but it's used a lot.
But it's so prevalent and it's so important because it's not just something that someone new to fitness or something someone that's new to healthy eating experiences. I mean, just about everyone experiences this at some point.
I often see it with fitness professionals and trainers. I mean, it's not something that's specific to a certain genre of people.
Everyone can experience this at one point or another, especially with fitness. And it's this extreme kind of alternating between two very different behaviors. Right.
One minute you're on top of your goals, whether it's eating better or exercising, and then whether it's a day later or a month later, all of a sudden you're on the opposite of the spectrum. You're eating everything inside. You're not thinking about your goals. And it's a really tough topic because a of people experience this for not just once or twice, but often for years and years.
So it's a really important topic to discuss.
[00:13:32] Speaker A: I agree. You know, and I just thinking from the nutrition standpoint and in Charles, you just mentioned this, like, you know, I think as humans we often just get wired to always constantly be in this go big or go home mentality, whether that's okay. I'm in, you know, goal mode, so I'm going to go big here. Well, if I'm not in goal mode, well, I'm going to go big in terms of, you know, do it like, you know, just doing the extreme opposite end and like a yo yo. I've, I've used it as a visual with my clients. You know, yo yo cannot exist in the middle of that spectrum. Like, it's either got to be in like one extreme or the other. So it's like, how do we not be that yo yo? Like, how can we just take that term out of our lives completely? So I really love how you just kind of, you know, articulated all of that for us.
[00:14:19] Speaker B: Yeah. And, you know, I, as a fitness professional, you know, I've taught many different types of classes. You know, myself personally, I've tried a lot of different things. But, you know, it's really interesting, you know, it can be kind of daunting for us because sometimes, you know, these new programs come out and we have to learn about them and we have to learn about kind of the background and knowledge of, you know, whatever it is. And same thing with you, Sheena. I'm sure you've got to know, like all these fad diets that are out there just to make sure that, you know, when your clients come up to you and have questions and they want to know about it, we can give them that educated, you know, response and make sure that, you know, they're not making a wrong decision and they're moving forward, you know, to benefit their health and well being. So, you know, it's just, it's just a lot of crazy things out there. So, you know, on that note, I think we'll take a quick break and we will catch you guys on the other side. You're listening to Fit to be tied with Sheena and Whitney on 90.7 capstone.
[00:15:27] Speaker C: Wvuafm tuscaloosa.
[00:15:34] 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, we have the pleasure of getting to speak with our wonderful.
I would say, I'm just gonna say he's a partner in crime with us, Mr. Charles Burrows. And before the break, we were talking about the yo yo effect and what that looks in terms of, you know, fitness and nutrition. I know that this topic kind of stemmed up from a presentation that Charles has been working on for wellness and work life. So Charles, tell us a little bit more about that and you know, some of the things that you do plan to cover with that and especially how it relates to our faculty staff.
[00:16:13] Speaker C: Sure, absolutely. So I first kind of want to start off with an example of the yo yo effect just to give people a little bit better idea of what I talking about here.
This is a real life example. Right. So this is myself about, about 10 years ago. It was me and also my, my coworker at the time. We'll say his name is Jim.
We were both in very much the same boat. We didn't really have much of a healthy lifestyle going on, wasn't eating real healthy. And then one day, like most of us, there was just some sort of motivating trigger. I can't remember what it was, but we decided that we were going to do the P90X program.
I don't know if that's a thing anymore. It's like 15 years old now.
But we decided we were going to do P90X. So there's a diet plan with it.
There's an exercise component, obviously, where it's six days a week of intense working out. And we started that program and it was everything. I mean, that's all we talked about. That's all we focused on. It was priority number one.
When we weren't working out, we were talking about what we were eating.
We were riding this high of just being healthy, of feeling better, of seeing progress, and just. It felt like we were invincible. And I think for me, it was around, like, week five. I, like, did something in a workout to tweak my back, and so I couldn't exercise anymore for like a week. And I was like, well, since I can't exercise, I'm going to take a break from the eating and just kind of do what I want. And then before you know it, I was on the complete opposite side of the spectrum again. And it felt like all that progress that I had made up to that point was gone. And I had experienced that extreme yo, yo once again, not for the first time, but for the millionth time in my Life at age 20. It's kind of crazy, but I think that's a really good example of what we're talking about here and what a lot of people deal with. Whether it's a tweaked back or something comes up, maybe you have to help someone move or something, and you just kind of get off your routine, your habits, it, and you kind of backslide.
[00:18:16] Speaker B: And I think, you know, Sheena, correct me if I'm wrong, but I feel like we've been talking about this recently, about, you know, having a little grace with yourself. And that's kind of been, I think, maybe our theme for this semester. You know, we started out talking about the New Year's resolutions and how, you know, you can choose when you start, that it doesn't have to be January 1st. And so, you know, Charles, you talking about, you know, tweaking your back and then going the complete opposite direction. I mean, I think that that happens to a lot of people, and I think that there's a good balance of rest and recovery to where, yes, you do need to listen to, you know, physical therapists, athletic trainers, doctors to get the, you know, advice about how to heal. But Then it's finding that middle ground and making sure that you're not, like you said, Charles, going completely the opposite way. But you don't want to be obsessive, moving too much into exercise. So. So I'd say, I mean, it's definitely a priority or should be a priority, but you have to be mindful.
Here we go with our mindful word. Mindful again on how you do that.
[00:19:22] Speaker C: Yeah, there's a few strategies that I kind of wanted to go over that I think is try to help combat this yo yo effect.
One of them, you kind of said it is priorities. And for. This is really, for me, this is an activity that I like to do with clients that I know who are struggling with this, and I've even really done myself. And. And it's step one is to sit down and list out all your priorities. Not just like fitness, but all your priorities. You know, is it your relationships, your partner, your spouse or whoever?
Is it your spiritual life? Is it this, that, your career? Write all these things down, like literally on paper, grab a pen, do it, and then from there, rank these things on what they mean to you. And the goal of this process is one is to identify where your own personal health falls into that. And from health also, I guess fitness falls very close in line with that and to figure out where that falls under your priorities. And I think it's important to identify this because then when it comes time to start a program or to continue a program, we know what this means to us and where it appropriately falls amongst our priorities. Because going back to that example I just talked about, when I did P98, the priority of fitness went from somewhere at the bottom to number one or number two, and it was all I could focus on. And for me, that was not a healthy place to have that priority because it was taking over other things and ultimately wasn't sustainable because that's all I would focus on. Rather than talking to my friends about other things or trying to connect with them. I was thinking about fitness and what I can do to continue this results. And it wasn't a healthy spot. So I think one good place to start is to identify your priorities and kind of get them in the correct order before we go any.
[00:21:09] Speaker A: I love that you bring that up because I think, you know, far too often when we are in that excited mode about our new fitness routine and certainly with, you know, nutrition routine, it kind of starts to trump everything else because we're this on this excitement high. And I can never fault any of my patients for being there. But you don't want that to affect your quality of life where, say you're disengaging from like socializing with friends because, you know, you've, you've put these other things above that and it's, it's starting to long term affect that quality of life overall. So I love the fact that you've set that foundation, Charles, of like, what are your priorities and how is this all realistically falling in there?
[00:21:50] Speaker B: I think, you know, being realistic is a great way to put it. You know, it. It's just like anything, you know, it doesn't matter what it is. You can have the tendency to become obsessed with something, especially if it's new. For example, my obsession with bts, I mean, when I first learned about bts, it was like in. But you know what I mean? I mean, it's just. Especially when it's something that's supposed to be, you know, you know, beneficial to you and your health, your well being. I mean, we just sometimes can go the opposite way. And I think that's where, Charles, that's a great idea about put like writing down priorities because there's something about journaling and writing stuff down instead of having these thoughts just floating around in your head, but actually seeing something and making it more tangible, you know, setting goals, whether it's with nutrition or fitness. And, you know, speaking about nutrition, Sheena, I mean, I would imagine, of course, I don't know, but I'm just guessing this time of year is probably crazy for you, just with, you know, meeting with clients and patients and just, you know, trying to give them beneficial information and kind of reeling them into reality. I mean, how has that been looking for you so far?
[00:23:04] Speaker A: Well, you know, you brought up a great point earlier in the show, Whitney. Just about like all of the different types of diets that are out there and trying to stay abreast of that information. And that's how I heavily utilize a lot of my nutrition interns that are with me because there are so many diets that it is impossible to know. But it's so important for me to know that because I think that if someone comes to me and they're like, hey, have you heard of this diet? The moment that I say no, I lose a little bit of credibility with them. Even though it's not a legit, evidence based, healthy thing for them to do, but the fact that I'm not familiar with it, you know, I lose a little bit of credibility. So it's so important for me to stay on top of that.
And what I've noticed through this process is I started doing a lot more motivational interviewing with them in terms of me just going ahead and saying, well, as a professional, I think that this is stupid. It's more so, hey, let's talk about this diet, and like, let's break it down. Does this align with your current lifestyle so that I can get them to come to the realization of, oh, my, Lance, this is not practical for me. And so then there is a lot more motivation on their part to realize that this is not for them versus it, it being, well, Sheena told not to do this kind of situation. And that may be an approach that you guys do as fitness professionals too. You know, whenever a client is like, oh, I want to do, you know, P90X or insanity, and they've never done a fitness program before, and then, you know, you're kind of walking them through what's actually realistic.
[00:24:33] Speaker B: I would totally agree with that. Sheena and Charles, I would imagine just based on, like, our working, you know, relationship and what we talk about that, you know, that's. That's what we try to do ourselves, and I believe that's what we try to do as instructors, as personal trainers is just kind of talking to people. Because once people have their own realization of, you know, what is beneficial to them, then I feel like it makes it easier for them to kind of understand their path rather than, you know, I mean, I think back to being a kid and being told not to do something. I only wanted to do it that much more because I was told not to. So. So I don't know, it's just kind of fuel for thought. So I tell you what, I guess, you know what, we'll take another break, and then we will continue this conversation on the other side. You're listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone.
[00:25:28] Speaker C: Wvuafm tuscaloosa.
[00:25:35] Speaker A: Welcome back. You're listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone. And we have Charles Burroughs with us today as we have been talking about the yo yo effect, you know, our tendency to kind of go big or go home when it comes to our nutrition and fitness. And, you know, before the break, I was talking a little bit about, you know, just fad diets. And we've been talking about the same thing with, you know, fitness routines, too, in terms of, you know, having people be more realistic about those goals that they set for themselves.
[00:26:07] Speaker B: Yeah. And you know, Charles, I'M always interested in what you have to say. And I'm kind of looking at my notes and what really kind of stands out to me is this whole reset button idea, like finding, you know, your chance to kind of like reset and what that looks like. Can you elaborate a little bit on that and just what you've dealt with in your professional background?
[00:26:30] Speaker C: Yeah. And some, some of, you might notice some of those notes here. What I want to talk about is they're very similar to each other and that one of them says finding your reset button and then also for forgiving yourself. And I think those two really coincide really well together.
I forgot who it was, but there was a famous coach who said something like, to be a successful athlete, you need to have the memory of a goldfish.
And what that really means is that when something goes wrong, when you mess up, when you screw up, you need to be able to forget about and be able to move on. To be able to, you know, not necessarily totally forget, but to be able to identify what you did, what you can do to improve, and then just move on and forget about that. Not let it be something that continues to haunt you, to affect your self efficacy and your belief that you can do this. And I think that's really important. So being able to find that reset button, really what that means is at some point you're probably going to fall off your program. At some point you're probably going to eat something that maybe isn't a part of your plan and you know that you messed up. But when that happens, you need to be able to hit that reset button and be like, okay, I did it, it's done. Let's get back on track and move on. Let's not wait till next week or next month or the next day, whatever it is, just get back right on track as soon as you can. I think being able to find that reset button and have that short memory is really important to be successful.
[00:27:56] Speaker A: I love that because, you know, I think, and this is what I see on the nutrition end of things, where say you do have someone who maybe ate more or something different than what they had planned for at lunch. And then we all of a sudden have this mentality of like, oh, well, today is screwed, I'll start over again tomorrow. And it's like, hey, why can't we shift to, you know, just getting back on track immediately at the next meal? It's not that the whole day was a wash. And I've even seen that too, just comically when it comes to holiday breaks. So, you know, I'll have somebody in the mentality of, like, well, I'm already going to, quote, unquote, mess up at Thanksgiving. I'll just restart, like, January 1st. And it's like, hold up. Like, those are a lot of days to just kind of, like, be in this, like, free fall.
[00:28:42] Speaker B: Like, why.
[00:28:42] Speaker A: Why can't we just isolate, you know, those holiday days of joyful eating to just those days? It's not this, like, joyful the entire season or, you know what I mean, like, that whole timeframe, because that's, you know, a difference of what could be happening with your health. So, yeah, I think just already having that immediate reset button. And I like that visual that you've given us, Charles. And maybe that's something that our listeners can challenge themselves to, to, you know, have this, like, mental reset button that they, like, visualize themselves, like, hitting, like, after a certain experience.
[00:29:13] Speaker B: Isn't it interesting, though, how, you know, we have to eat, we need exercise, physical activity, and yet, I'm guessing it's our culture is the only thing I can relate it to. We create these negative, like, ideas about it. And I don't think it's always.
Sometimes we have a choice. It can be something that just kind of happens to us. But it's just, I find it very interesting that over the years, as I've been in fitness and wellness and talking with people, food and exercise has had such a negative impact on people. And it's not the reset button, like Charles said, is a great idea. It's, you know, why not look at one meal at a time? Almost like, if you, I mean, you know, for the holidays, you're going to, quote, unquote, screw up, if that's how you look at it, or you're going to eat whatever you want to eat because you're being joyful and you're, you know, you're experiencing a good time and you want to be joyful and merry and happy. And then it's like, I mean, is it really going to do that much damage one day to enjoy yourself that way? You know? And I just think. I think it's our culture that has kind of created this mindset, especially like January 1st with Fitness, where we're like, all right, we're going to eat healthy, we're going to exercise. This is how it's going to be. It's like, it's America, guys.
Because I doubt any other country thinks. I mean, maybe some others think like us, but it's just interesting, our way of thought, you know, Yeah, I know.
[00:30:41] Speaker C: For me, like learning that reset button was really the difference maker and avoiding this yo yo effect is being able to do something that is not part of my plan to do something where maybe it's a screw up, maybe I missed a work workout and being able to immediately go, okay, what can I do now to go back on track? Maybe it's something small. Maybe I wake up the next day, I don't feel great because I'm coming off of a sugar hangover, but I just go and I do something, hit that reset button. I say, I'm just going to do something today. What can I do right now that's going to help me get back on track? And then from there it gets a lot easier. You know, going back in and going right into an intense workout, maybe that's not what you need. Maybe you just need to find some sort of little stuff step that helps you get used to that reset button and just get back right on track.
[00:31:29] Speaker A: I agree. And I'm going to like throw a little something into the mix. And this is really me working in the lens of working with clients with disordered eating and eating disorders and weight and everything else is that I've actually gotten to a point where I've challenged my patients in terms of saying like, hey, could you imagine yourself like eating for your health without it necessarily being focused, focused on weight? Because for whatever reason, as humans, when like weight loss or say even weight gain is part of the goal, like we get a little cray cray, but when I can take that off of the table, like if I'm working with a patient and we're trying to get them to eat healthier because of like their cholesterol or high blood pressure, they just have a lot more flexibility about their thinking. It's like, oh, well, I should limit this, you know, like, you know, have some moderation here. But if you throw the word weight loss in, it's like we get, get into this automatic thought process of, okay, I've got to completely cut out entire food group. I can't eat anything white, no starches after seven. Like there's just this extreme nature. And so, and I never tell my patients that I'm trying to ignore their weight goals. I'm just trying to get them to mentally put it on a little bit of a lower pedestal in terms of what we're focusing on and thinking of just like quality of diet overall. Because, you know, there's something like weird and funky and magical about weight loss or weight goals in general that get Us kind of funky. And do you guys notice that in the fitness world as well?
[00:32:59] Speaker B: Oh, yeah. I mean, it goes back to the whole, you know, go big or go home, where all of a sudden somebody that has been sitting on their couch and sedentary for a while is like, you know what? I'm going to hit every single class at the rec center and then they burn out quickly or they get hurt and then they can't jump back in to, you know, the other classes. And so, you know, I'm curious for the three of us just kind of thinking about this, what little bit of advice would, you know, you give a patient, Sheena or Charles, a client coming in or a patron to the rec center just to avoid that extreme. Do you all have any just words of wisdom.
[00:33:42] Speaker C: So one thing I'm glad brought this up actually, because this is something I really love to focus on when I'm doing the certification prep course for trainers is whenever you get a new client and you know, if you're the client, great. This applies to you as well, is pick at least one or two goals that have absolutely nothing to do with the scale, that have nothing to do with your body weight.
Sometimes with the trainers, I tell them to just set a goal for them. You know, maybe you see that they're struggling with form on a certain exercise, make that a goal to improve that. I think it's really important to find something outside of your own body image to focus on and to see improvement. Because with what's awesome is a lot of times those improvements come a lot sooner. Maybe it's I want to feel more energetic. You know what? A lot of people start feeling that after just a few workouts. And I think it's awesome to pick something outside of their image because it does make it a little less self critical and a little bit more analytical. You're just thinking about it as like a test of what can I do to improve this thing rather than worrying about pounds and looking a certain way and all that.
[00:34:49] Speaker B: Sheena, what about you? Nutrition.
[00:34:51] Speaker A: Yes. And if, if y' all could see, like, if our listeners could see video, like I'm like hand clapping right now from what Charles has just mentioned. I like to tell my clients that as much as we like to think that this is happening, our body does not have this like internal like calculator that's like this little anal accountant that's just like, oh, what did she or he eat today? And that really when we're thinking about body changes or even nutritional changes as far as like what happens with like our lab work or whatever else? It's what happens the average of like several days or several months of eating. It's not like one meal that's going to like, put us over the edge or whatever else. And how the scale is just not a great parameter of progress for, you know, day to day checking. So I definitely do not encourage any kind of daily weighing. And at most, I would tell somebody to weigh themselves once a week, if any, you know, for a particular process, just in case, you know, they really need to use that. But yeah, definitely no daily weigh whatsoever.
[00:35:53] Speaker B: And I'll be quick with mine before we go to a break. I mean, to be honest, if you are trying to, you know, going on the other end of the spectrum, if you are trying to look at, you know, physical changes, I personally like measurements and I and I like, you know, looking at like your clothes and how they're fitting because it kind of goes back to, you know, weighing is a tough thing to look at because I promise you for myself, I've weighed the same, but my body has changed in so many different ways. But I fluctuate between like a five pound, you know, difference and it just to me, you want to feel good. And if you feel good, you're going to look good. Like, you're just going to feel good, look good all around. So maybe finding different ways to track physical, you know, image progress if that is something that you are looking at. But we are going to take a quick break and you're listening to fit to be tied with Sheena and Whitney on 90.7 the Capstone.
[00:36:52] Speaker C: WVUAFM Tuscaloosa.
[00:36:58] Speaker B: You're listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone. And as always, of course, I'm a little biased because it is our radio show.
We have had an amazing show today and thanks to Charles Burrows, our fitness services coordinator who directly oversees personal training and fitness testing over at the Stuart Recreation center and we wit center. Charles, thanks for just being on the show and enlightening us and, you know, teaching us about the yo yo effect.
[00:37:23] Speaker C: Of course, it's always fun. It never feels like a chore being able to come up here and talk about fitness. I mean, obviously it's my passion. It's something I enjoy. So it's very easy to discuss and watch the minutes fly by way too fast, honestly.
[00:37:36] Speaker A: And, you know, we were talking actually during the break about, you know, it's only March and, you know, even though we feel like we're Deep in the semester, like, still it is only March and, you know, it's the beginning of 2021. And you, as we've been talking about these topics of, you know, habits and, you know, hitting the reset button. Charles, can you kind of tell our listeners what are some ways that, you know, if they are thinking like, hey, I want to get back on the wagon, what are some things going on at the rec center right now that they could go ahead and intentionally get themselves involved with?
[00:38:07] Speaker C: Yeah, we've got a lot of good stuff, really. I mean, obviously we have personal training, which is definitely available to you. However, if you're not ready to just dive right into that, we do offer fitness consultations and bod pods for a small fee. So if you're wanting a current assessment of where you're at, whether it's body composition or if it's something else. So even a fitness test, a consultation with a trainer to sit down and talk about goals and kind of give you a general game plan moving forward for your fitness, we offer that as well. We also have a Morning mayhem program going on.
It's too late to register for the whole program, but you can still come to any of our classes. That's just a $10 debt pass. And I gotta say, these workouts are so much fun, whether you're the trainer or the participant. I've been both.
We're flipping tires, swinging sledgehammers. As long as it's not snowing or hailing or thundering outside, we're going to be out there working out.
So that is an awesome way to get a little extra motivation and just experience something new. So I definitely recommend all the good stuff that we have to offer. And that's just from the personal training side. I'm sure Whitney could talk about even more.
[00:39:16] Speaker B: I was just thinking last week I got done teaching yoga class and as you know, just a reminder, all of our group exercise classes are free. So if you have a membership at the rec center, if you're a student and you're taking, you know, a full load and you're written, all that's confirmed, then you can swipe your action card to come in. But I was teaching yoga last week and I was kind of after we namaste, close our practice and we, I kind of go over, you know, some announcements and stuff.
I told the class about Morning Mayhem. I was like, yeah, if y' all like, like to swing sledgehammers and flip tires and it being a yoga class, they all just stared at me like, what?
And then I kind of laughed and I was like, yeah, you know, maybe that's not really what, you know, this group would personally like keep coming to yoga classes, everybody. But it was just funny because it wasn't like the excitement. It was like you could tell that group of individuals was very like set on. I do yoga, you know, and I'm not, I'm going the opposite way of that. But yeah, I mean, we have so much going on at the rec center and our group exercise classes, I mean, we offer something every day and you know, there's lots of variety. So if you're focusing on strength, you can pick strength classes, cardio, flexibility, you can really take the schedule and look at it and pick a class a day and hit all of those elements. But, you know, we'll continue through April and then we'll have a summer schedule that will sort of, you know, change up. And we've just been grateful to have in person classes and to get away from avert, you know, virtual classes so much. So it's been great, you know. And Sheena, I'm curious, you know, for our listeners and our students that are listening, I mean, are you still taking patients?
[00:40:56] Speaker A: Yeah, no, that's a great question because as I was thinking about all the cool stuff that y' all are involved in, you know, I know a lot of times in tandem people are thinking about their nutrition goals at the same time. And luckily for everyone listening and the rest of our campus community, I'm a 12 month employee, so I am here. So there's really no lag time in terms of me taking patients or not taking patients as we start to roll into the summer a little bit later this semester. And so if anyone is ever interested, they can just email Nutritiona Edu to set that up. And, and it's just a small fee. And, and it's great because I think it gives students a lot of insight into their own personal nutrition. And you know, people come in for a variety of reasons. It's not necessarily just, you know, weight related things, but it could be, you know, hey, maybe you found out you just got a food allergy, you know, who knows? So lots of stuff going on, but y.
We just had a great Sunday. We've had a lot to discuss. Charles, thank you again for being with us.
Yes. Well, you guys enjoy the rest of your Sunday. You are listening to Fit to Be tied with Sheen and Whitney on 90.7, the capstone.
[00:42:06] Speaker C: Wvuafm Tuscaloosa.
