Ep.75 Direction Not Perfection - Shifting Your Diet and Fitness Mindset

Tired of the all or nothing mentality when it comes to your health and fitness?   Lindsey House, R.D., wants you to get off the sidelines of life and feel energetic so that you can enjoy all the great stuff ahead in midlife and beyond.  

This dietician and personal trainer, turned accountability coach and podcaster, is all about direction and not perfection.  Lindsey is rewriting the rules to be realistic for attainable goals, not a one-size-fits-all program that only measures what we see on the scale.  At the end of the day, the best lifestyle is the one that we can embrace.

What are some of Lindsey's simple pillars to live by?  
- Movement - strength and resistance
- Nourishment and getting plenty of color into our meals
- Sleep
- Rest with intentional space

Lindsey has a podcast called Direction Not Perfection  https://www.healthaccountabilitycoach.com/podcast-1

To inquire about Lindsey's coaching services: https://www.healthaccountabilitycoach.com/

Instagram @houselifestyles
Facebook @House Lifestyles

_________________________________________
Are you ready to reclaim your midlife body and health? I went through my own personal journey through menopause, the struggle with midsection weight gain, and feeling run-down. Faster Way, a transformative six-week group program, set me on the path to sustainable change. I'd love to work with you! Let me help you reach your health and fitness goals.
https://www.fasterwaycoach.com/?aid=MicheleFolan

Have questions about Faster Way? Please email me at:
mfolanfasterway@gmail.com

After trying countless products that overpromised and underdelivered, RIMAN skincare finally gave me real, visible results—restoring my glow, firmness, and confidence in my skin at 61. RIMAN Korea's #1 Skincare Line - https://michelefolan.riman.com

*Transcripts are done with AI and may not be perfectly accurate.

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Transcript

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Asking for a Friend
Direction Not Perfection - Shifting Your Diet and Fitness Mindset
Lindsey House, R.D.
Michele Folan

I believe we've gotten a message. Turn away from diet, culture, diet, mentality, and deprivation.

Unknown Speaker  0:08  
stimulating our metabolism building muscle, while getting sustainable results is really the goal.

Unknown Speaker  0:17  
Theodore Roosevelt said, If you believe you can, you're halfway there. And maybe our ultimate fitness is not about willpower, but accountability and learning from the failures.

Unknown Speaker  0:30  
If we change, nothing, nothing will change. So instead of looking at the scale, and wanting to see the needle move, just start with doing the things that will make your insides healthy. Once we embrace this idea, we will ultimately see the results showing up for us in what we see in the mirror. This is how our next guest looks at each client get going in the right direction, but not focusing on perfection.

Unknown Speaker  1:07  
Health, Wellness, career, relationships and everything in between. We're removing the taboo from what really matters in midlife. I'm your host, Michele Folan. And this is asking for a friend.

Unknown Speaker  1:26  
Welcome to the show everyone. Are you tired of the all or nothing mentality when it comes to your health and fitness? Our guest today is dietician and personal trainer turned accountability coach and podcaster. Lindsay House wants to help you get off the sidelines of life and feel energetic so that you can enjoy all the great stuff ahead and midlife and beyond. This podcast is about direction, not perfection, and rewriting the rules to be realistic for attainable goals. Welcome to asking for a friend Lindsay house. I am so honored to be here with you today, Michelle? Yeah, it was kind of a long road to get to where we are we connected through a guest that I had on the podcast and YouTube are very good friends. She said, Oh, you have got to have Lindsay on your show. And that was back in May, April, something like that? Yes. Yes, it was a while ago, Lindsay moved back to town and she got settled. And then we were able to make it happen. And I'm so excited. I would love for you to tell the audience a little bit about you love to hear where you're from any kind of family details and how you got to where you are today. I don't want to bore your audience. I feel like we always I've heard you say this in an episode, Michelle, as well that we just want to dive into the details. And I think we do. So I'll be quick. But I became a dietician straight out of college, did my year internship in Cincinnati, Ohio, then started to do a little bit of acute care. So I was in a hospital, but I also loved health clubs. So I worked at the Cincinnati sports club as a consulting dietitian. And that's where they were like, Hey, have you ever considered personal training and then in between your nutrition clients, you could be a personal trainer out on the floor. So I dove into that I loved the whole fitness arena almost more than the nutrition component. So I just had this beautiful pairing of both the nutrition and fitness, and then ended up in a weight management center. And did both surgical and non surgical weight loss, which is where I met our mutual friend, Dr. Little and really became highly aware of the importance of the mental component to it was kind of at that moment that I'm like I should have also double majored in psychology because it's all of these moving pieces that round out this beautiful health journey. That's kind of the quick and dirty and then I always had clients tell me, Lindsay, I know what to do. I just need to do it. And that's where the accountability coaching came in. Because I felt like I was doing less instructing and more just hand holding on this beautiful journey where we get to walk side by side with each other and enjoy the process because it is a process slow and steady. Well, I think what you're saying is really this gives you an opportunity to treat the whole client. There's that whole mindset thing that you have to get a handle on before you can have success. Absolutely. Yes. So Lindsey being a registered dietician and an accountability Coach, what work do we need to do on the front end with our mindset to transform our bodies? You so much for asking this question. It really

Unknown Speaker  5:00  
It is one of those areas that most of us are willing to dive into getting into a gym or getting into the kitchen and making healthy meals. And we kind of forget that there's the whole other component of mindset of getting our brain on board of doing the shifts of mentality to make sure that our journey is stainable. Because I think that's the area that we don't understand, we can all jump in and make shifts that will last temporarily, because any of us can go hardcore in one area for any given amount of time. But it's making sure that we understand what were our barriers to start with why some of those healthy behaviors or habits weren't happening. It's this piece when I'm working with clients, that most people aren't ready to dive into, Hey, what are my limiting beliefs around why I can't stick to something, or most people might be aware they might be having some emotional eating going on. So there's some areas where we're aware and ready to dive in to the mental piece. But I would say for most people we need gently guided in we need handheld into, let's start to work through some food and fitness. And the brain piece comes along with it. Back to your original question. I like to layer that in as I work with clients. It's not normally an area where right out of the chute we're talking about, what are the mental pieces we need to talk about? It's once we get to know each other. And then it's a hey, let's talk about emotional eating right here. Let's talk about that barrier. While you're not able to get to that next actionable step. Do you ever have to dig way, way back to childhood? And I got to think that a lot of our habits, and some of our frame of reference is really built at a very, very young age. Absolutely, yes, I will also say, I've heard myself say I wish I could have been like hand holding since they were five, you know, this would maybe look a little different. But in that same breath, if anyone's going well, then it's hopeless. Because there's been all these habits and all these years have built in. It's also okay, we as human, we can change. We can change habits, we can change within our lifestyle. Like there's nothing I don't care if you're 50 6070 years old, there's never an age that we hit, where we're now no longer able to make these healthy changes. It might be a little harder, or we might feel a little different, but we are all capable of change. Okay, my audience is primarily midlife women. How is the weight loss and fitness process different for women once we hit like 40? Plus? Yes, I feel like I want to put everybody's mind that you hear that?

Unknown Speaker  7:54  
Yes, it's different. And then also in the same breath? No, it's not. I think one of the biggest things that changes as we age, and that the the positive is our why, like, why do we care, where before, it might have been a little bit more for getting those numbers to decrease on the scale to lose weight to feel better in the jeans. You know, sometimes as we age, we get to the point where like, the video didn't matter anymore. I don't care about some of the stuff that I used to care about. But when I say the Y changes, I think you and I have very similar population that it can be about, I want to get on the floor and play with my grandkids. I want to take that next cool travel trip. I'm retired now, I don't want to ever question am I going to fit on the airplane comfortably? Am I going to be able to walk the excursions that are going to happen on that travel? We're fighting for that quality of life right now. And I will tell you that that fight is so much more motivating than fighting just for the scale number, that scale or weight loss of the side benefit. But the cool, I'm going to call them when or successes in our journey is when we're taking the trip when we're jumping on the roller coaster with our kids when we're doing the living life getting off the sidelines and participating is when I might Hmm. We've arrived. Oh yeah. It's got to be more than fitting into the bathing suit or the dress for the wedding. I look at those as very short term goals. But we're looking at really quality of life type of issues as we get into even our 70s and 80s. Right. Yes. And I think you are really asking that question more from a should we be doing more resistance training or balanced training? Like should our workouts be shifting as we age? And yes, I think I see a lot of women who do a lot of the cardio, they're still pounding the pavement. They're still running trying to get the same result that they got as a 20 or 30 year old and and we definitely don't see that as

Unknown Speaker  10:00  
as much if we talk to any women in our age range, things do change, our habits need to change our workouts, we're going to thrive a little more in the we need to stretch, we need balance built in, we need to keep lifting, resistance training, those things that are going to benefit us now, but also into that next decade of our life. And I think that's where it's just so important that we're allowed to be in the gym, we're allowed to be weight training, you know, we don't have to be, but there's not an age where all of that stops all of a sudden. Well, and I think, you know, what you're saying is we've got to prioritize strength over skinny. And we've talked about that on the podcast, and I've even shared some of my own epiphanies about really lifting much heavier than I ever thought I would you know, it's moving from the eight and 10 pound dumbbells to the 1215 and 20s. But it's knowing when to stop too. Could you address that a little bit about listening to your body? Oh, that's how I was just gonna say this, listen to your body, your body's speaking to you much sooner than we normally are ready to hear it or listen. And an example of that would be to be in the gym. And now all sudden, we're excited about lifting heavier, our body's capable of it. But you might be feeling that little like twinge in your lower back and you ignore it, ignore it. And then all of a sudden, we've pulled something most of us could avoid that if we would have taken a little bit more of a quiet year to our body to go how we check in, check in with your arms, with your abs with your back with your legs. I know that sounds kind of hokey, but there really is this check in process of how everybody feeling today? Where can I push? And where do I need to behave? When you are working with a client and say they do have knee pain? Or they've got a hip that flares up every once in a while? Do you have a process to that what their capabilities are? Do we need to go get checked out by an orthopedic? At what point do you have to make that decision? So I am a team player through and through like I love when a client has multiple resources working with them. We call it the accountability Dream Team, to have the physical therapists to have the ortho dietician psychologists like that's my dream of every client. But to your question, if something is irritating them, and they work out and they can feel it, but they wake up the next day and there's no reprimand. That's like just a good listening to your body. You didn't push it to the point where you're debilitated the next day. If something's been a lingering issue, get it checked out. That's my forever recommendation. Like you will never regret getting something checked out. You will regret ignoring it, ignoring it. And then one day now we're dealing with surgery around it. So I don't think people remember this or always think to go preemptively, there are concierge physical therapists, you don't have to have a referral, you can just go get like a full body checkup to see do I have any areas from past injuries that might be surfacing right now or might cause me trouble in the future. I've used my chiropractor that way too. It kind of fits. We hate to spend money on something when it's not bothering us completely. We're really good at work around that this past injury that we've just been able to work around for the last 10 years, but at some point it resurfaces. So that would be my recommendation to your listeners is take that pre emptive moment and get the body scan once in a while, grab the professional spend the money so that you're not long term suffering. I'm really glad you brought that up about the physical therapist because I have had a physical therapist on the show and have been to one myself when I got diagnosed with osteoporosis. And I had no clue. All the stuff that they do. I mean, it's head to toe, or should be you got a little jaw pain. Go see the physical therapist, you know, you have an ankle that's aggravating it. Well, sometimes it's just your gait and they can assess all that stuff. I mean, it's just amazing what they can do. I agree and caught early. Now it's a small tweak. Like I love that you just mentioned the gate. If we're pampering one side of our body, and somebody can catch that and help correct it. Now we're back and flowing. But if we're constantly compensating now it can be the other hip, that starts to hurt. There's other things that we're throwing off for that compensation. It is really important to catch those things early. Yeah, the other thing I want to mention too, is pelvic floor. I know there's a lot of online advice, but going to a physical therapist that knows about the pelvic floor. If you are trying to get fit and you're aggravated because you're leaking. You don't have to do that and I'm sure you've worked with clients is

Unknown Speaker  15:00  
shoe, it would be a real bummer. Yes. And I have a guest for you on that one too. That could be a whole nother episode, right? Okay, we've covered that topic before. But you can really dig deep into that one because there's so much that it touches within our bodies. This is probably more of a comment than a question. But in one of your podcasts, your guest suggested that women primarily midlife women or older women need to slow down at the gym, and be more intentional with their movement and form. That really stuck with me. Because you see a lot of people at the gym, and they're really working it quick. And you know, I think trying to buzz through their workouts, but that's probably not the best thing. So I think it goes back to that pounding the pavement comment that I said before, a lot of us especially, again, this population were some of us are moms coming out of that, like crazy season of life where you're trying to pack it all in. And we carry some of these behaviors over with us. And again, as a 2030 year old to go to faster workout or lift a little too heavy, doesn't have the same repercussion that it can have as a 4050 6070 year old. And I keep saying all these different ages. And that's intentional, because I love when I see a 90 year old at the gym, you know, again, I'm trying to give your audience there are health heroes out there that people are still working the system, you know, and doing it healthfully, and their body is thriving through it, and not being injured, but because they've been listening to their body. And because that slow and steady. It's not that every different exercise has its own benefit. And I think what my guests would also think time under tension is a different way to get some really good results for muscle training, that doesn't have to be heavy lifting a plank would be a good example, to sit there and hold a plank hold is definitely AB defining without having to do heavy crunches with a weight on your chest, that would be a little more detrimental or could be to lower back pain or whatnot. So just finding other ways to protect our bodies and still get results. I think that's great advice. I would love to get your thoughts about intermittent fasting for women 50 and older because I got a few questions from my listeners. And the question was, I'm really having a hard time getting in all my macros. When I fast. She says if she does, I don't know from dinnertime till 11 o'clock the next morning, her window is really closing in honor. Jimmy thoughts about that. That's I have thoughts for your listener and then I have generalized thoughts. I'm going to start with generalized and then I'll come back to your specific question. Anytime we talk about anything, and I'm going to spread this from fasting pipe thinking to low carb to counting macros. Everything is a very individualized journey. And there are going to be some things even if science says this is really beneficial, it's beneficial for our brain health, it's beneficial for losing weight, that sometimes it's not beneficial for the person or self, if it doesn't fit your needs your personality. So meaning for some people to not eat a breakfast and to go all the way till noon, it's kind of easy for them. They're like I might have done it anyways. And as long as they're not going into the next meal Darvey then yes, there's research that shows that that length of time between food is it can be gut restorative, again, brain health, there's benefit for the person who wakes up hungry, and it's a constant thought all morning, I can't eat, I can't eat, I can't eat. All of a sudden, now we've kicked somebody in the diet mentality. And that no longer in my head serves in the beneficial camp. We're doing some detrimental. We're honing in on something that's hard. It's deprivation level, I don't think it's a great thing. So that's kind of a different topic than what you're asking. But I'm forever going to keep coming back to we have to check in with ourselves as an individual and say, Is this something if I started it, could I keep doing it for the next 10 years for the next 20 years? Because then that's a really good gut check of this works well, in my life, I can implement that. And it's healthy. Great. And again, if it's I could do this for maybe a month and then I need to shut it down, then it should probably be a no one. We should probably find something else that works with that. Okay, do your clients question of how do I sit in all of my macros and just for the listener who's going I hear the word macros all the time, and I don't know what you're talking about. I know I was gonna ask you to define macros because I was like, Oh, me, I Yeah, we should probably go back and define that. It truly is. It's just our bigger nutrients. So it's our carbohydrates.

Unknown Speaker  20:00  
Our protein, our fat, it's our thing that we get most of our nutrients. And then micros are your micronutrients, your vitamins, your minerals, and normally we get all of them then through eating our macros or eating our protein and our fat and our carbs. If somebody's struggling to fit in the amount of grams of protein that they need, we'll stick with protein for a second in that time window, that sometimes we either and if they're liking fasting, and they want to keep this as their lifestyle, not diet, you're gonna be like, okay, when do we get it and their diet mentality, if they want to keep that,

Unknown Speaker  20:39  
then we can talk about ways to up protein and smaller quantities still, like they could still have a small serving, but a chicken breast is going to give a lot bigger bang for their buck than a serving of beans, or even peanut butter. It doesn't mean that we have to supplement necessarily, it just means that we need to check and see where our different sources are coming from. All right, and then on that note, protein, how much per day, I'm gonna give you a very bland answer. Because everyone's so individual, an older person would need different than a younger person, a woman different than a man athlete different than a sedentary person. But my bland answer for everyone to just start from if you take your weights, and you divide that by 2.2, and that puts your weight into kilograms. And now you're looking at if you multiply your weight in kilograms times point eight to 1.2, you get this range of protein. And for a lot of us that looks anywhere from 55 to 80 to 120 grams of protein. But again, it would just depend on the individual. So if you look at the RDA, for protein, how would that be different than what's actually not but your RDA depends on how many calories fits your lifestyle. For a highly active man needing 3000 calories a day, that's where they're getting their breakdown of protein, fat and carbs, okay, versus a sedentary woman might be sitting at a 12 to 1500 calorie diet and their breakdown would look very different. If someone is vegan, how are their protein needs adjusted because I would assume if you are vegan, you're going to naturally eat more carbohydrate because of the sources of protein that a vegan would have to eat. Now you're spot on, it's actually I have a couple of vegan clients. And it's always an area where we're like, carbs are fine. But if we're struggling to lose weight, it is an area that we can nitpick. And so it's like, it is a little more difficult when you're trying to get your protein from being you know, a car B or source or you will appreciate this Michelle, my mom called herself a wine loving vegan with seafood exception.

Unknown Speaker  23:04  
And so, for somebody like my mom to be able to even add a little bit of protein in like seafood, all of a sudden, it makes it super simple to hit protein needs, the needs stay the same, but the sources differ, right. So the person who's even vegetarian and willing to eat and a egg, or willing to eat cheese, they're gonna have a much easier time getting to those protein levels than the true vegan, who really is limited. And in that case, especially depending on their activity level, they might need to supplement to some extent, I was having a conversation with a friend, I post food on Instagram and Facebook, just to give people ideas of things to eat, and how to get that protein in at lunch and dinner. And it is possible. And my one friend said, Well, I don't eat fish, or I don't like eggs or and I'm like, Oh my God, you know, and I think about what I'm eating. And so I think for someone like you who's a dietician and an accountability coach is really the challenge of accommodating people's food aversions as well. Right? Absolutely. And you're bringing up such an awesome point. Everyone feels like they would like you to hand them a meal plan. How tell me what to eat. It'll be so much easier. I'll just stick to it will be good. However, to your point. We all have different likes aversions, yeses and noes that all surround our food for different reasons including textures, crunchy, salty, sweet, like there are so many different things that we're seeking in a day that if somebody just handed up a meal plan, the likeliness of a thicken and adhering to that is very short term. I always tell my clients one of the best things that you can do for

Unknown Speaker  25:00  
For me if you want to sit down and meal plan is I would love a food likes and a dislike list, because then we can build off of that. And I'm not telling you why don't you think about an egg and, you know, some tuna for lunch and they're going live? I don't like either.

Unknown Speaker  25:16  
Do I have to mom? Yeah. Great.

Unknown Speaker  25:21  
That's got to be a challenge. I give you a credit there because that's hard. I want to go back to protein real quick, because I want to talk about actual protein sources, do you have preferred protein sources? Sara Lee, I think this goes back to individualized again, I think it's important for us to kind of know a baseline of where we're already hitting our protein needs in the day. I don't think that we have to food log all day, every day. But I think it's super beneficial from a research standpoint, to be able to look back over a 24 hour recall or even a week's recall of going okay, this is where I naturally get my protein. I like a good lean beef fits in my diet chicken fits in my diet. And where am I not getting protein from and am I willing to get a little more adventuresome in that area. And maybe you are also hinting towards different protein supplements. I'm not adverse to supplementing in the day, I don't think we need to be bodybuilder mentality and do like 60 grams of protein for a smoothie type thinking, but it doesn't hurt to have like, if you like a smoothie for breakfast, every once in awhile, we can cram a lot of nutrients in that and to have 10 to 20 grams of protein from a source that you like, then great. It's really, I'm very generalized with a lot of this because again, it comes to taste and it comes to people personal needs of like this person wants it clean, and they have food allergies, and this person doesn't, and they're going more for a taste, or else they'll never do it. Like there's so much gray area in there. That's gotta be challenging. Oh, you know, I just thought of something. collagen. So the collagen that I use two scoops in my coffee every morning, I get it says 18 grams of protein. But is that really the same kind of protein that I would get from eating a hamburger?

Unknown Speaker  27:12  
We'd have to look at its direct source. And my guess is it's coming from like a whey protein, something that wouldn't be more like the protein coming from your dairy sources.

Unknown Speaker  27:22  
It's all good. Like your proteins. This is where I don't nitpick and granulated down to. I wouldn't worry about all those fine details. I would clump that 18 grand did you say 18 grams of protein? Yeah. 18. I think that if we were looking, let's say you're supposed to have 80 grams of protein in your day. Just accounts? What are on there? Yeah. All right. Good to know, it's raining. Is it raining where you are?

Unknown Speaker  27:48  
I don't like it. It's a little dreary. We need it. We're in the middle of a drought. For our listeners, we are in the middle of a drought. And we've had one pretty much all summer. Fiber. I have to be frank. Fiber is something that I have overlooked in my diet until probably the spring when I really started to hone in on what I was eating. And I think we don't talk about fiber that much as a key nutrient. Why should we be getting more fiber? And how much and what are some great fiber sources? Thank you such a great question. I agree, we should have a lot more attention to fiber for all sorts of reasons. So let's talk first with the fullness factor. Fibers very filling. And so it's kind of like you hear add protein to a meal for fullness and satiety fibers the same if you really notice you're one of those people that you struggle to get content to get full at your meal tip take a peek at fiber makes a big difference. And it's had that sustainability of fullness factor to it. So that would be one reason why it focused their cholesterol. If people numbers are creeping up if they have to watch their cholesterol, your LDL, your what we call like the bad cholesterol. If you do fiber, especially soluble fiber, it can actually help lower our LDL numbers, which is awesome. And then people love to talk about their bowel movements. So let's go there for a minute. And fiber definitely played the role in there to get healthy colon healthy bowel movement. And that is again, like one of those pre emptive down the road to keep that healthy for all sorts of reasons for travel for. We should be paying attention to that if you're constantly one of those people who's constipated who doesn't have regular flow, you might not be getting enough fiber in your diet. And I do need to give a quick alert here. If somebody is getting motivated to have more fiber in their diet. You don't want to increase that too quickly. So we're supposed to have 25 to 35 grams per day again, this would be that research element like take a couple of days see how many grams of fiber you match

Unknown Speaker  30:00  
Get in. And if you're only sitting at 10 grams ish in your day, then up to 15. And then once that's a little more normal than up to 20, working up toward that 2535 grams. And water intake is always important with fiber, because it can actually do the opposite it can constipate you if your water intakes not happening. And that was my next question is how much water. And again, it depends on the person that at the activity level, I know I'm so boring with that. But the average person is going to do really well with 60 to 80 ish ounces of water in their day. If you are highly active, you're going to need more if you're sedentary, you might not need as much and if you're older, be careful we can actually over hydrate ourselves. So like there is a Be careful when you see people walking around with those milk jugs of water. You know the gallon? Yeah, yeah. I'm like, It's fine for some people, but you're somebody who's either smaller or elderly. Like you can hit this the hyperhydration level and you start paying out nutrients and it can be negative for your body. Yeah, there is the Stanley drink, mugs, whatever you want to call them. And I I have one, but that's okay, though those I think are like 30, I want to say 3030 or 40. But you know, it's kind of straw. And I don't want the lip lines. So I don't use the straw. But you'd be good with a minimum of two of those in a day. And then if you had a super active day, have another and we can listen to our bodies on that one to the oftentimes if we're feeling constantly hungry, drink a big glass of water. See if you were just thirsty. There's elements of that, that we're just not listening to our body. Do you have any thoughts about alcohol? Oh, I always have thought about

Unknown Speaker  31:59  
Not that kind.

Unknown Speaker  32:01  
No, I feel like a lot of women, this is a thing. And I am on this. I think drink less lifestyle, but not omit type route. Like I call myself the wine loving dietitian like I don't really see a problem with when it is intentional. And when it's built in for pleasure, and you're aware that it's happening. I think a lot of people instantly think she's gonna take away my alcohol or she's gonna and I feel like, again, it's understanding yourself. Are you using it to fill? It's kind of like emotional eating? Like you can think of emotional eating as what are you hungry for? Are you actually hungry for distressing? Are you hungry for me time? Are you hungry for alone time? The same thing with drinking? Are you using alcohol? Are you using it to de stress to find me time, if we're using it, we need to investigate that because it might not even be about the alcohol, it's actually this other like area of your life that you need to pick apart and go. This has an emotional component that's happening, I'm lonely. I know that COVID got to a lot of people, and alcohol really went up. And then people trying to figure out how to just bring it back to where we feel back in control. Because I think that's the thing with food or alcohol or anything is that we just we want to be back in our own power and be making our own decisions and not accidentally doing something. Yeah, and I think two people think of I know we're not talking diet. But in diet culture there is that deprivation mindset. You know, instead of having three glasses of your favorite Chardonnay just have one glass, if you can manage that and just counted in is one of your carbohydrate, then, good. Right? This is another area where we can go save calories, there is a Chardonnay by Kendall Jackson right now the task, the calories, it's 80 calories for your five ounces versus 120 for your five ounces. So it's like if you like them both the same, pick the locale on kind of like with beers, a blue moon versus the Miller Lite, you're gonna save easily 70 Plus calories. So you can kind of look at it just from that angle to, again, as long as you feel in control. And we could talk all day long about COVID and what that did to people's drinking. You know, I was in that camp guide had to take a total step back from it. So for Duncan,

Unknown Speaker  34:36  
if a client tells you that they don't have time to work out, what strategies do you suggest to help them feel more empowered to fit it into their day? I love getting to just hear somebody's whole life. I definitely need to know my clients inside and out and we do that through initial assessments and just understanding

Unknown Speaker  35:00  
What the person's life looks like. I think once there's like a comfort level, and this is where like coaching, the beautiful thing is that our instinct is to quickly go, I don't have time for. And then the more settled and you get in a conversation, what I oftentimes hear from individuals is, okay, I do have time, but it's only 15 minutes. And I'm squeezing it into this pocket of time. And does that 15 minutes even matter. So it's more of my job is helping individuals understand that everything counts, and all of it helped. And then where are our pocket and habit stacking sandwiching beautiful habits and between things that are already flowing in our life. An example with this would be the soccer mom, or even the soccer grandma. I know a lot of grandparents are into this flow of running grandkids around and going. I have lost this whole evening. But you haven't like there's a pocket of time that when the kid gets out of the car, what about walking the park, and that's that pocket or at work? It's a lunch hour, it because I think a lot of us think I need to get to the gym and it needs to be an hour doesn't count. And I beg to differ. Like I really feel like we start small, and then those ripple on each other in the moment and build. And then we find other areas that we can fit it in. That is so true, though. I've talked to many women. And actually I was doing an event recently, and I brought that up is that we've gotten ourselves so programmed that in order to go to the gym, you've got to be there for an hour. And I saw a lot of head nodding and a lot of women were in agreement. I want to bring this up though, because I quit my gym membership. I've had a lot of success, losing weight and getting myself fit without going to the gym. If you have a client like me that says you know what? No, I'm working out at home. How do you set that person up for success. And I'm gonna give a word for your listeners today. Fitness personality. Okay, this is the permission part, you have found your fitness personality. Michelle, that works for you. Like you don't mind being home to get your workout in, you still do it. You don't need the accountability or the energy from other people around you working out at a gym. If we kind of take that same thing. I think people need permission to know that the workouts can happen anywhere. It can be pushing your kid in a stroller to the park, if that's what counts is a workout in your day. If it's home workout, I think we live in a wonderful timeframe of YouTube videos like we have free access to awesome workouts to apps like the peloton app to Yoga with Adriene. Like there's all these different people who provide free workouts and resources that if that is your fitness personality, throw it on the calendar, and you're probably gonna make it happen. If you think that you're gonna keep making it happen and you're never hitting the play button. You're never doing it. There's probably something that's not aligning with your fitness personality. And maybe you need more of the social component. Or maybe you need the personal trainer because you need it the accountability on your calendar. There's areas within that that we would dig to be like, what's the real barrier going on here? That answer your question. It absolutely did. I have two more questions. And these are coming from people that listen to the podcast. I'd love to get those answered for them. Yeah, timing of protein post workout. So her question is, if I'm doing a workout, strenuous lifting weights, what is my timeframe for getting protein in after my workout to optimize muscle that's really within that 30 minutes when she's done working out if that's coming from a gym, I know a lot of clients like to do like a protein shake on the way home, you're just replenishing within a quicker timeframe to make sure that your body isn't just continuing to burn you get to build within there as well and cannot over stress if it doesn't happen within that exact timeframe. But that's something to shoot for. Perfect. Lindsay you live the lifestyle, I would assume. And I'm sure you have your own personal pillars for living a healthy life, which are the most important to you. That's kind of and I'm gonna use them intentionally on this one but movement versus like exercise per se because just moving our bodies I mean again I want to be moving when I'm 90. So that means I need to be stretching and lubricating you know now so that my muscles and joints work later that that is a high priority on my list nourishment, not specific calorie level but like when I think of nourishing my body I think of colors. I think of how each food provide own benefit that we might not even still understand that benefit yet. So like variety, feeling full feeling content, just like really having a holistic person

Unknown Speaker  40:00  
Through around nourishment, bleep bleep have a huge one, I feel like that of the maker break for me, it ripples, a positive direction or a negative direction and all other habits. And then I'm going to say rest or like intentional space. Because I don't think of rest and sleep as the same thing. When I say rest. I mean, I don't care if that's finding like a meditational moment in the day that could be I walked with a friend this morning. And that was actually like very, I had a space filled for me and like social time, they're just making sure that the day isn't like planned out to the point of like, I've woke up and I've gone to bed and started all over again, just intentional space, where I'd cuddles on the couch with kid, you know, things that I'm like, I don't want to float through this season of life, and look back and go, Oh, I wish I would have. That's great advice. I love that. I have one of reducing stress, which I think is part of your intentional rest and getting space. My other one is community. I think as we get older, our friendships become even more important than we realized. Keeping our current friendships strong, but also being very thoughtful about being open to meeting new people and making new connections. That's one of the things I love about doing this podcast is that I get to meet people like Lindsey, and Laurie and a plethora of other people that now I've got these new friends. And on that note, you also have a podcast. And I'd love for you to tell the listeners a little bit about your platform. Thank you, my platform is direction, not perfection. I come at this strongly, because I just feel like that perfectionism is a fall off for a lot of individuals on if they would have just kept going with low and steady goals and habit, they would have been so much further along in their health journey, the fall off comes from not being able to make it all happen in the day, it's like I ate fast food for lunch. So now the rest of my days ruined. And therefore, I'll start tomorrow or worse, I'll start Monday. And so my direction not perfection mentality is just, we're going to give a lot of grace. And then we're going to build a lot of resiliency. If we can jump back on faster and be consistent with not being perfect, then we'll stick with it. And that's really the importance of that I kind of you talked pillars and I have an acronym for your community that pillars within my direction, not perfection. But grasp is the acronym, it's something for your community to grasp to hold firmly to. And the G is garbage in, garbage out, like making sure that our self talk, you started with us in this podcast, but our mental space is in a really good place that's part of the health journey, a huge part of it are is rewriting the rules to success. And that if we can stop giving that scale, so much weight, how's our day is the scale giving us a number that we're going to be proud of our stuff for the day or reprimand ourself all day. Maybe if we rewrote the rules or six sets, we could have success being that I went for a walk or I did a race with my grandchild, I took a trip with my grandkid like success looks so different if we allow ourselves to look at it that way, that a of accountability is the underpinning of everything that we do, and accountability. And that's where we started talking about from another resource from a psychologist from a physical therapist, from a dietitian from a personal trainer from your physician, from showing up to a podcast, all of that accountability and people speaking into your and you visually getting to take in all of this, like I care about this. And therefore these goals are going to remain at the top of my priority list. And then the s stop chasing somebody else's goal either on your own paper and fee as per

Unknown Speaker  44:00  
the permission to stop being perfect, which kind of just summarizes everything that we just talked about today. And I love that. Also, please tell the listeners where else they can find you have a website as well. I do health accountability coach.com. So that was all one word. And there's a clickable link right when you get to the homepage and it's a book a free one on one call with me. Because a lot of individuals go I hear you, I don't know where to start. I don't personally know where to start I have it feels like 20 things that need to change and I'm in overwhelm. So that's what that one on one call is therefore it's to jump on and have everything that's floating around in our brain just kind of get pulled down to paper and have this deep breath, the shoulders relax of okay, I now know where to start. I know I know how to like tackle this. what felt like an overwhelming journey. Well and the key is just get started. Don't wait. Right? You got it. Lindsay This is

Unknown Speaker  45:00  
and really great. I am so excited that we were able to finally make this happen. I will put all of your information in the show notes, your website, your Instagram, anywhere where folks can find you. And I look forward to reconnecting again. For you. I'm just so honored to be here today. Thank you, Michelle. Thanks Lindsey.

Unknown Speaker  45:27  
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