Episode 9: Navigating Exercise & Body Image After Weight Loss Surgery

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Hey, Steph.

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Hey, Hannah.

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Welcome to another episode of Bariatric Bander podcast.

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I love it.

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Super good.

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We're still here.

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We're doing it.

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We haven't quit yet.

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We haven't got scared by the video.

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We've not.

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I know we're still on video and I'm not going to lie, Steph watched me do like the most

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like ratchet two second, slap it all on makeup job.

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And then I said, this doesn't match at all.

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And I wiped it all off.

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It's real life.

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Okay.

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It's real life.

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Guys, look, the palest of the pails for those who watch us, like I wiped it all off on my

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I'll wash this.

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But I was like, this looks terrible.

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And we have to record a podcast, you know, but you're getting the genuine, real authentic

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us, right?

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Makeup free pale as can be.

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This is it.

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All right, trying our best here, guys, to look classy on this podcast.

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And for those who watch the video, I know a lot of you listen on audio and you're probably

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like, I have no idea what they're showcasing right now.

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I'll post a picture on the Instagram of that, that I wiped all my makeup off on.

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You look great.

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I looked two toned.

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So now, now I look okay.

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You look great.

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I'm loving the ponytail, by the way, Steph's rocking a ponytail.

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Getting used to it.

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I'm used to, I for, if you don't know me, I used to have very, very, very short hair.

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This is the first time in a long time that I've had long hair.

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So getting used to the no bangs and the ponytail.

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It's exciting.

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I got rid of the bangs as well.

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It must be like a weight loss thing where I was like, it's okay, we can show my face

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now.

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Yeah.

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It's definitely a security blanket for me.

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It always has been.

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It was very nerve wracking to cut them off and have everything exposed and just there.

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Yeah.

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Well, cause I always had like, I mean, I still have a round face, but I had that like very

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swollen like, I know we said we'd poke holes in it.

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We'll post pictures.

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I promise this week we'll actually post like the pictures of my face and Steph's face, but

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like it was so swollen.

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Like the biggest change I noticed was in my face first.

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And I would constantly post like face photos.

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And my mom was like, it's the same face.

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You look the same.

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And I was like, mom, I'm not looking for the mom answer right now.

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Like look at how good my face looks right now.

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But I would not wear ponytails at all because I couldn't look cute.

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You know those slicked back ponytails?

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No.

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I was like a fat Draco Malfoy, but like people who could like rock these super cute high

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ponies and I was like, why do I look like this?

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Like it was not a good look.

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No, it was just like a big bubble.

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Oh my God.

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My ears stuck out.

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Like thanks dad for those.

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But like my ears stuck out, my head, my face, like it was, and I had like, I was so obese.

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I had the rolls that would kind of come at the back of your head.

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And I was like, Oh no.

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Like you could see them.

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It's a security blanket for sure.

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Yes.

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Yeah.

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And I just remember thinking, no.

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And then I don't remember when it was, but I started putting my hair up in ponytails

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and I went, Oh, is this what they're supposed to look like?

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Like I have a neck.

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Like what is, I can do this.

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Like I don't know what this is, but I can see these things.

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I was like, yeah, I could see a clavicle.

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I can see a collarbone.

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You can see the shape.

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Like there's, there's a shape now.

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Like I can see my chin now.

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I can have, I can see my jaw now.

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I can see a little bit.

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I have HN singular.

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I don't have to contour anymore because I'm actually getting a little bit of a natural

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like, yeah.

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I know.

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It's like my dimples are back.

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I had them and they went away when I was really swollen and fat, but like it was just, yeah,

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listen, it's little things like this that like when you're formerly obese makes your

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life awesome.

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And so I was telling Steph like, rock that ponytail looks so good.

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I'm going to wear a ponytail in the next.

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That's what I'm going to do next week.

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We'll switch in the next one.

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That's what I'm doing.

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But yeah, it's just little things like this that might seem silly, but we have insecurities,

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major insecurities.

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And I worked, I tried to work out, but wouldn't put my hair up in a ponytail.

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I'm not kidding.

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I'd go, I'd go like this with my hair down.

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And I remember my trainer would be like, you want to put your hair up?

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And I was like, no, no fuck I do.

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Nope.

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It does not look attractive.

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Yeah.

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And then like, I would go work out in, I remember having this conversation with, uh, with my

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trainer at the time.

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And I would go to work out in like long pants and like long sleeve shirts.

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And he would be like, what are you doing?

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Like aren't you dying of sweat?

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Yeah.

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Yeah, I am.

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Yep.

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But that's what you're getting.

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And I remember I wore a t-shirt to the one session and I remember I opened the door and

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he looked at me, but he didn't say anything.

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And then I brought it up and he was like, oh my gosh, he was, I'm glad you said something

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because I wanted to acknowledge it, but I didn't want to put you even more out of your

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comfort zone.

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And, uh, but that's like, that's how we lived our life.

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That's how we live our life, which kind of rolls nicely into in this week's episode,

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episode nine.

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Oh my goodness.

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I should know this y'all episode nine.

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Crazy.

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We're going to be talking about exercise.

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So we are going to talk about how we exercise, um, what it looks like, you know, we are very

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different in our path.

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I am two years.

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Oh my God.

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I'm two years, uh, as of the 13th of this month.

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And Steph is four months.

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Yep.

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Yep.

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So that's going to look very different.

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Uh, what our exercise goals are.

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Like do we have big plans, big goals?

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Do we have a little bucket list on like why we're doing it?

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What's the recommendation from the clinic for exercise and like just in general, what

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our recommendations are.

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There'll be a hot, hot take minute where we talk about personal trainers.

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Shocking.

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We don't agree in the best way.

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We're still friends, but, um, that's what we're going to talk about.

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This week.

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Cause we do get a lot of questions about, yes.

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Are you following an exercise plan?

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Do you do HIIT?

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Do you do CrossFit?

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Are you training for this?

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Are you training for that?

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I openly share all my training on Instagram.

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We've had a lot of listeners like, Whoa, fill me in.

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Like, how'd you get started?

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And it's like, Oh, I'm trying.

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Yeah.

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And a lot of people follow Steph and Steph is constantly posting her workouts there.

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And you'll notice like our workers are very different from each other, but still follow

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the fundamental training we've been told to follow.

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And I'd say Steph, you and I talk about exercise several times a week with each other.

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I was going to say probably every other day, every other day.

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It's also a learning process, right?

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And things are different.

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Like I said to you today, I, um, cannot lift in terms of free weights.

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I cannot lift right now what I was lifting before surgery.

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And you have, it's a learning process post-surgery of what works for you, what you want to do,

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what feels good.

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So we're messaging each other regularly about, I did this, you want to do this.

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I'm trying this.

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I want to try this one day.

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How do I do this?

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Yeah.

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I think I broke an arm.

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I can't lift more arms.

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What did I say to you today?

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I think I had a heart attack.

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No, I just pulled a muscle.

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It's a big learning curve.

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Exercise post-surgery is very different, not very different, but it's different than exercise

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pre-surgery for sure.

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Yeah.

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I think the world is more open to you post-surgery.

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So that's brand new.

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There are things that you're going to be able to do that you never could do before.

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And so that's also exciting and terrifying and kind of what we touched on in the beginning

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of this podcast.

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You have self-esteem issues and it's going to take a while for them to go away.

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I have major self-esteem issues.

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We'll do a whole episode about that.

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I still have crazy self-esteem issues, guys.

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Don't look at myself when I pass a mirror, struggling to date because I'm worried what

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they're going to think when they see me.

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So it doesn't go away.

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Now that the world is open to me for exercise, I feel even more like a fucking fraud.

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Sorry, trying to work on the swearing.

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But I do because now I feel like at least when I was obese, that was an excuse to be

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like, well, she's never done it before.

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Look, she's trying.

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Bless her heart.

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Now it's like this person doesn't know what they're doing.

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No, I don't.

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Because I can't wear a billboard that says I used to be 320 pounds.

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I'm learning this for the first time.

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Not that in any way I get judged more than someone who's obese.

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I think it's insane how much they get judged for going to the gym.

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Are you kidding?

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They're bettering themselves.

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They're trying harder.

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They're putting in the effort.

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Who gives a shit what they look like or what they're doing?

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They're learning.

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And I do not get judged more than them.

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I'm not saying poor skinny person.

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But it's like they just think you're an idiot and that you should know what you're doing.

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So I almost will avoid things now because I feel like, oh, I look too much like an idiot.

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I'm not doing this.

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I can't.

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And before it was, I'm too fat.

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I'm not doing this.

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So it never leaves.

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But no, the fear of judgment is still there.

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Always there.

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And I think part of it too is the confidence is there.

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But there's a lot of times where, at least for me, and again, I'm only four months out,

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so curious with you two years out.

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I'm sure it's the same.

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But you forget.

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I still have a lot of weight to lose.

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Don't get me wrong.

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But I've lost a significant chunk.

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But my brain still goes to my old self first.

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And I still think of myself in that old body.

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And even when I'm trying to do new movements and I'm trying new things, instantly before

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I even try it, I still go, oh, I can't do that because I couldn't do it before.

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So there's things that I can kind of do now or that I can do now, but I'm still stuck

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in that old view of myself.

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It stays.

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This literally happened at the gym on Sunday.

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I go with a neighbor.

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We were in the free weight section and she kind of dipped through two machines to get

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to another one.

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And I hesitated.

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Like I went up to the two machines and went, oh.

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And I kind of thought as I'm turning, I can't do this.

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And then I was like, yeah, you can just walk right through this.

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Like I look like an idiot standing there with my arms up because it just sticks with you,

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right?

253
00:10:03,240 --> 00:10:05,240
And I'm not trying to, this is definitely not a humble brag.

254
00:10:05,240 --> 00:10:07,760
Like listen to Hannah say she didn't have to turn to walk through.

255
00:10:07,760 --> 00:10:08,760
No, no, no.

256
00:10:08,760 --> 00:10:14,440
I walked straight up to it, then stopped walking and went and like start turning my body because

257
00:10:14,440 --> 00:10:16,200
I'm like, all right, how am I?

258
00:10:16,200 --> 00:10:18,040
And then I stopped and went, oh yeah.

259
00:10:18,040 --> 00:10:19,640
I don't have to do this anymore.

260
00:10:19,640 --> 00:10:21,080
Just walk right through this.

261
00:10:21,080 --> 00:10:22,080
Cool.

262
00:10:22,080 --> 00:10:23,960
And then it came up at work.

263
00:10:23,960 --> 00:10:25,520
We're going to some conferences and stuff.

264
00:10:25,520 --> 00:10:28,400
Hey guys, I need your sizing for clothing.

265
00:10:28,400 --> 00:10:32,120
And I immediately, immediately I got really flushed and like we were on a call and I was

266
00:10:32,120 --> 00:10:34,460
like, I don't want to tell people what size I am.

267
00:10:34,460 --> 00:10:37,780
And then I went, oh, wait, wait.

268
00:10:37,780 --> 00:10:40,100
So I was like, are these like unisex, women's?

269
00:10:40,100 --> 00:10:42,120
Like I have options now.

270
00:10:42,120 --> 00:10:46,320
I would send out the swag emails like we're sending you swag.

271
00:10:46,320 --> 00:10:47,320
I never wanted to tell them.

272
00:10:47,320 --> 00:10:51,080
There's no document with your size that everybody can see when they open it.

273
00:10:51,080 --> 00:10:55,400
So, cause I used to have to say, I'm going to need an extra large men's or, you know,

274
00:10:55,400 --> 00:10:57,600
cause the women's sizing wouldn't go up to what I needed.

275
00:10:57,600 --> 00:10:58,840
That's the biggest size we have.

276
00:10:58,840 --> 00:11:01,280
No, or then I tried to pick like a vanity size.

277
00:11:01,280 --> 00:11:03,440
Cause I was like, whatever, just pick a large.

278
00:11:03,440 --> 00:11:07,160
And then it's like, oh, this doesn't fit, won't come down.

279
00:11:07,160 --> 00:11:10,200
And now I have to email HR and be like, I know you sent me all this stuff and I'm now

280
00:11:10,200 --> 00:11:11,620
going to need to tell you.

281
00:11:11,620 --> 00:11:16,800
So I picked a medium this time because I got real scared that if I, I was like, well, I

282
00:11:16,800 --> 00:11:19,140
have small tops, but I was like, don't do it.

283
00:11:19,140 --> 00:11:20,140
Don't do it.

284
00:11:20,140 --> 00:11:21,760
I'm going to go down this PTSD rabbit hole.

285
00:11:21,760 --> 00:11:24,120
So I just said medium, medium women's is great.

286
00:11:24,120 --> 00:11:28,480
And that's what the girl messaged me was like, you're good with a medium?

287
00:11:28,480 --> 00:11:29,480
And I was like, yeah.

288
00:11:29,480 --> 00:11:31,760
She's like, I can order you like a medium and a small.

289
00:11:31,760 --> 00:11:32,760
And I was like, nah, that's cool.

290
00:11:32,760 --> 00:11:33,760
We'll go medium.

291
00:11:33,760 --> 00:11:34,760
I don't want it to be tight.

292
00:11:34,760 --> 00:11:35,760
It's totally fine.

293
00:11:35,760 --> 00:11:36,760
Thank you so much though.

294
00:11:36,760 --> 00:11:37,760
Really love that.

295
00:11:37,760 --> 00:11:38,760
That boosted my ego.

296
00:11:38,760 --> 00:11:41,240
But like I just emailed you the other day because my work did, did the email.

297
00:11:41,240 --> 00:11:46,520
We got the email that there's new swag coming out and I was like, oh, okay.

298
00:11:46,520 --> 00:11:50,520
And I immediately thought to swag that we got last time that I got from work.

299
00:11:50,520 --> 00:11:57,080
And if my work is listening, which they may be, I remember saying I like spun it that

300
00:11:57,080 --> 00:12:00,840
I wanted a bigger size because Devin always steals my sweaters.

301
00:12:00,840 --> 00:12:01,840
And that's so, that's a good one.

302
00:12:01,840 --> 00:12:05,800
Even though Devin is not Devin has lost like a hundred pounds in the last year.

303
00:12:05,800 --> 00:12:06,800
Good for him.

304
00:12:06,800 --> 00:12:08,560
That's not even true anymore either.

305
00:12:08,560 --> 00:12:11,720
But that's how I would try to spin it because I would get a bigger size, right?

306
00:12:11,720 --> 00:12:15,480
So I'd be like, oh, wait, Devin can wear it too.

307
00:12:15,480 --> 00:12:20,920
And so we got really nice zip up jackets from work last year and I put it on now and it's

308
00:12:20,920 --> 00:12:22,920
way too big.

309
00:12:22,920 --> 00:12:23,960
Which was awesome.

310
00:12:23,960 --> 00:12:26,440
But I remember now thinking, okay, we're going to get swag.

311
00:12:26,440 --> 00:12:28,760
I'm going to need to wear it to client sites.

312
00:12:28,760 --> 00:12:30,520
I want it to last.

313
00:12:30,520 --> 00:12:33,120
So I remember messaging me like, I don't know what size to get.

314
00:12:33,120 --> 00:12:37,960
I remember we had a huge debate about it because I was team don't order that.

315
00:12:37,960 --> 00:12:39,880
Get the small size.

316
00:12:39,880 --> 00:12:44,840
Like Rainn immediately went to, oh, I need a 2XL.

317
00:12:44,840 --> 00:12:46,160
And that's what I started typing.

318
00:12:46,160 --> 00:12:47,800
And then I was like, no, you don't.

319
00:12:47,800 --> 00:12:48,800
You don't.

320
00:12:48,800 --> 00:12:49,800
No, you don't.

321
00:12:49,800 --> 00:12:50,800
And we had that debate.

322
00:12:50,800 --> 00:12:51,800
You were like, I don't know though, Hannah.

323
00:12:51,800 --> 00:12:52,800
Like what?

324
00:12:52,800 --> 00:12:56,360
And I was like, well, the other thing was you were booking it well in advance of travel

325
00:12:56,360 --> 00:12:57,360
too.

326
00:12:57,360 --> 00:12:58,880
Like there would at least, I said, are you, when are you going?

327
00:12:58,880 --> 00:13:02,000
You said, well, at least a month and a half to two months out.

328
00:13:02,000 --> 00:13:05,960
And I said, there will be a significant change in your body in two months, especially this

329
00:13:05,960 --> 00:13:07,440
soon after surgery.

330
00:13:07,440 --> 00:13:10,400
I was like, that's the other thing where there's a catch 22.

331
00:13:10,400 --> 00:13:14,760
I would never want you to wear something too small that makes you feel uncomfortable.

332
00:13:14,760 --> 00:13:19,640
But when I was losing weight, what became a really big hangup for me was putting on

333
00:13:19,640 --> 00:13:27,560
the baggy stuff and feeling frumpy and overweight and feeling like, oh, I don't like this feeling

334
00:13:27,560 --> 00:13:28,560
either.

335
00:13:28,560 --> 00:13:32,120
It's almost like you can't win when you're in between sizing until you, like, especially

336
00:13:32,120 --> 00:13:36,760
when you're coming from, I was like a 22, sometimes 24.

337
00:13:36,760 --> 00:13:40,520
So like when you're coming from like, I don't know, 12 to 10.

338
00:13:40,520 --> 00:13:41,520
Okay.

339
00:13:41,520 --> 00:13:44,840
So you're coming from 24 to 18.

340
00:13:44,840 --> 00:13:48,440
Huge, huge difference in that size.

341
00:13:48,440 --> 00:13:54,080
And you don't want to be wearing size 22 shirts because it's like, I look, people judge you.

342
00:13:54,080 --> 00:13:55,080
I look unkempt.

343
00:13:55,080 --> 00:13:56,080
I look messy.

344
00:13:56,080 --> 00:13:57,080
I look slovenly.

345
00:13:57,080 --> 00:13:58,080
It's hanging.

346
00:13:58,080 --> 00:13:59,080
Yeah.

347
00:13:59,080 --> 00:14:00,080
It's not fair.

348
00:14:00,080 --> 00:14:02,600
It's not fair that we, that's what we associate with overweight people.

349
00:14:02,600 --> 00:14:05,680
It's a whole thing that I wish we could change in society, but it's still a thing, right?

350
00:14:05,680 --> 00:14:09,920
Where it's like, if you're wearing something sloppy, you know, it's because you're overweight

351
00:14:09,920 --> 00:14:17,320
and you're a slob and I hate, hate that because most over, like plus size clothing is a tent.

352
00:14:17,320 --> 00:14:18,320
Crap.

353
00:14:18,320 --> 00:14:19,320
That's what I was just about to say.

354
00:14:19,320 --> 00:14:23,000
It also doesn't help that plus size clothing is ugly and ridiculous and cut like a box,

355
00:14:23,000 --> 00:14:26,880
which is all another, yeah, we'll go through a whole podcast on plus size clothing.

356
00:14:26,880 --> 00:14:27,880
Don't you worry.

357
00:14:27,880 --> 00:14:30,800
But it's just like, there's no issue.

358
00:14:30,800 --> 00:14:33,680
It's this weird in between where you don't want to wear things that are skin tight because

359
00:14:33,680 --> 00:14:35,080
it makes you feel very self-conscious.

360
00:14:35,080 --> 00:14:36,080
You're not used to it.

361
00:14:36,080 --> 00:14:39,040
But then you don't want the oversized and work.

362
00:14:39,040 --> 00:14:40,040
Okay.

363
00:14:40,040 --> 00:14:41,480
I promise we'll get to exercise in a minute.

364
00:14:41,480 --> 00:14:45,400
Work makes it a bit challenging because it's like, I have to go to these things.

365
00:14:45,400 --> 00:14:46,720
I have to look professional.

366
00:14:46,720 --> 00:14:51,080
I just sent a message to the event manager being like, Hey, like what's dress code for

367
00:14:51,080 --> 00:14:52,400
this conference I'm going to.

368
00:14:52,400 --> 00:14:53,400
And she's like, what do you mean?

369
00:14:53,400 --> 00:14:56,640
I'm like, I assume like leggings are probably a no-go jeans or a no-go.

370
00:14:56,640 --> 00:14:57,640
Like do I have to go buy khakis?

371
00:14:57,640 --> 00:14:59,640
I was like, I don't have dress pants.

372
00:14:59,640 --> 00:15:01,200
She's like, you don't have dress pants.

373
00:15:01,200 --> 00:15:04,840
And I was like, uh, no, I said through my weight loss journey, I've thrown a lot of

374
00:15:04,840 --> 00:15:07,760
things out and my life around leggings.

375
00:15:07,760 --> 00:15:11,960
You don't want to be a new clothes until you're at a set.

376
00:15:11,960 --> 00:15:13,400
Like I haven't bought any new clothes.

377
00:15:13,400 --> 00:15:15,200
I'm wearing, I'm like, that's the lie.

378
00:15:15,200 --> 00:15:18,560
I bought maybe three shirts, but like I haven't bought any new pants.

379
00:15:18,560 --> 00:15:19,720
I haven't really bought new shirts.

380
00:15:19,720 --> 00:15:24,160
I'm still wearing my two X, my 22 pants.

381
00:15:24,160 --> 00:15:25,160
I still have.

382
00:15:25,160 --> 00:15:31,440
I luckily found a pair of eight teens in the drawer that were like my one day pants.

383
00:15:31,440 --> 00:15:32,440
Oh yay.

384
00:15:32,440 --> 00:15:37,360
So I don't have to look so frumpy, but I haven't bought any new clothes yet because

385
00:15:37,360 --> 00:15:38,520
that's the thing, right?

386
00:15:38,520 --> 00:15:39,760
You're in this middle phase.

387
00:15:39,760 --> 00:15:41,560
You don't know what's comfortable.

388
00:15:41,560 --> 00:15:45,480
You don't want to buy things because you don't know where you're going to be in a month.

389
00:15:45,480 --> 00:15:49,360
You're trying to look good and proud of your changes.

390
00:15:49,360 --> 00:15:51,840
But like I said, you don't want to wear the tight clothes.

391
00:15:51,840 --> 00:15:54,280
It's such a weird space to be in.

392
00:15:54,280 --> 00:15:59,880
We should do a whole podcast on body, body image, buy in clothing.

393
00:15:59,880 --> 00:16:04,320
For working out today, Denise, if you're listening, I wore shorts.

394
00:16:04,320 --> 00:16:05,320
Good for you.

395
00:16:05,320 --> 00:16:09,080
I wore shorts every day this week and now I was not in public.

396
00:16:09,080 --> 00:16:15,160
However, I wore tight biker shorts with a tank top.

397
00:16:15,160 --> 00:16:16,800
So here's what we're going to do.

398
00:16:16,800 --> 00:16:18,800
The weather's getting nicer at the end of March.

399
00:16:18,800 --> 00:16:21,400
We're going to go for a walk at Rim Park.

400
00:16:21,400 --> 00:16:25,400
We're not going to tell people when because now they can come find us, but we will commit.

401
00:16:25,400 --> 00:16:26,700
Maybe we'll wait till April.

402
00:16:26,700 --> 00:16:27,700
It's Canada.

403
00:16:27,700 --> 00:16:31,880
But we will both try to go for a walk because I don't wear tank tops because that way it's

404
00:16:31,880 --> 00:16:32,880
like-

405
00:16:32,880 --> 00:16:33,880
No, I don't wear them either.

406
00:16:33,880 --> 00:16:37,560
Maybe that should be a goal that we can take a picture of for the podcast that we will

407
00:16:37,560 --> 00:16:41,400
go for a walk in shorts and a tank top.

408
00:16:41,400 --> 00:16:43,360
You're really pushing that one.

409
00:16:43,360 --> 00:16:47,160
Maybe we should do shorts or a tank top.

410
00:16:47,160 --> 00:16:49,200
For me, it's the tank top that's the issue.

411
00:16:49,200 --> 00:16:50,200
For you, it's the shorts.

412
00:16:50,200 --> 00:16:51,200
No, it's both for me.

413
00:16:51,200 --> 00:16:52,200
It's both.

414
00:16:52,200 --> 00:16:53,200
It's the arms, the flatty.

415
00:16:53,200 --> 00:16:56,400
I only own... I'm wearing an undershirt tank top.

416
00:16:56,400 --> 00:17:01,320
I don't own an actual tank top that you would wear in the summer.

417
00:17:01,320 --> 00:17:07,320
The only pair of shorts I own are these biker shorts that I bought probably six months ago

418
00:17:07,320 --> 00:17:09,640
as a goal to wear them as a working out.

419
00:17:09,640 --> 00:17:13,700
I do not own a pair of in-public shorts.

420
00:17:13,700 --> 00:17:14,700
This will be our goal.

421
00:17:14,700 --> 00:17:15,700
You know what?

422
00:17:15,700 --> 00:17:19,360
If we can push our audience to do some things that scare them, then this will be our goal

423
00:17:19,360 --> 00:17:20,980
for the summer.

424
00:17:20,980 --> 00:17:24,600
Sometime this summer, we're going to try to go for a walk in biker shorts and a tank top

425
00:17:24,600 --> 00:17:26,720
and just be like, we're good with it.

426
00:17:26,720 --> 00:17:29,160
It might be a short walk.

427
00:17:29,160 --> 00:17:30,360
Real 10 minutes.

428
00:17:30,360 --> 00:17:34,880
Speaking of walks, finally talk to people about exercise.

429
00:17:34,880 --> 00:17:40,280
The question we get asked all the time, exercise is a big part of this program.

430
00:17:40,280 --> 00:17:43,960
It's really funny because I think I said it on a podcast last week or maybe it was just

431
00:17:43,960 --> 00:17:49,840
in a voice memo to Steph, but exercise is almost more important than the diet part of

432
00:17:49,840 --> 00:17:50,840
this program.

433
00:17:50,840 --> 00:17:52,880
Almost, not quite, but almost.

434
00:17:52,880 --> 00:17:56,600
The diet is important, but they really hammer home the exercise point.

435
00:17:56,600 --> 00:17:58,440
It's not even like it's an afterthought.

436
00:17:58,440 --> 00:18:01,060
They consistently, okay, well, how much are you working out?

437
00:18:01,060 --> 00:18:02,440
How much activity are you doing every week?

438
00:18:02,440 --> 00:18:03,960
Are you getting your strength training in?

439
00:18:03,960 --> 00:18:05,400
What type of activity are you doing?

440
00:18:05,400 --> 00:18:07,000
Okay, I need to know.

441
00:18:07,000 --> 00:18:08,000
They want it all.

442
00:18:08,000 --> 00:18:09,000
Are you walking?

443
00:18:09,000 --> 00:18:10,000
Are you moving?

444
00:18:10,000 --> 00:18:11,000
Are you?

445
00:18:11,000 --> 00:18:12,000
Yep.

446
00:18:12,000 --> 00:18:14,640
Oh, and it starts the moment you go home, by the way.

447
00:18:14,640 --> 00:18:17,320
They don't expect you to be laying in bed and recovering for weeks.

448
00:18:17,320 --> 00:18:20,760
It's like, so you should be up and moving around your house and within the end of the

449
00:18:20,760 --> 00:18:23,220
week you should be able to go for a five or 10 minute walk.

450
00:18:23,220 --> 00:18:24,220
Don't push it too far.

451
00:18:24,220 --> 00:18:26,880
Stay in your neighborhood because you might get lightheaded.

452
00:18:26,880 --> 00:18:31,360
But your goal is to get up to 30 minutes a day, minimum.

453
00:18:31,360 --> 00:18:38,640
They told me my goal should be, unless you're napping and sleeping, but every half hour

454
00:18:38,640 --> 00:18:43,160
to get up and at least, this is like from the day you came home from the hospital.

455
00:18:43,160 --> 00:18:46,680
Every half hour get up and at least do a lap of your main floor.

456
00:18:46,680 --> 00:18:48,120
Do your kitchen.

457
00:18:48,120 --> 00:18:53,320
But I think by, I was home Saturday, by Monday I was doing laps outside.

458
00:18:53,320 --> 00:18:55,640
Luckily we had good weather still at the end of October.

459
00:18:55,640 --> 00:18:58,680
I was doing outside laps of my driveway.

460
00:18:58,680 --> 00:18:59,680
Same.

461
00:18:59,680 --> 00:19:00,680
Yep.

462
00:19:00,680 --> 00:19:01,680
Same rules.

463
00:19:01,680 --> 00:19:02,680
Walk the kitchen.

464
00:19:02,680 --> 00:19:06,020
That's for blood clot reasons.

465
00:19:06,020 --> 00:19:10,480
So after you have surgery, if you are at rest, blood clots can form and stick.

466
00:19:10,480 --> 00:19:14,200
So if you keep your body circulating, you keep your blood going, it doesn't pool, can't

467
00:19:14,200 --> 00:19:15,840
form blood clots.

468
00:19:15,840 --> 00:19:17,580
But also, because you have to get moving.

469
00:19:17,580 --> 00:19:21,840
This is not a surgery where you get to have surgery and then give up on exercise.

470
00:19:21,840 --> 00:19:24,080
By I think the second day I was walking outside.

471
00:19:24,080 --> 00:19:26,520
Now I didn't go far.

472
00:19:26,520 --> 00:19:30,120
The worry is more just that you are going to get lightheaded because you don't have

473
00:19:30,120 --> 00:19:31,120
enough of your system.

474
00:19:31,120 --> 00:19:32,120
You're not eating.

475
00:19:32,120 --> 00:19:33,120
And that makes total sense.

476
00:19:33,120 --> 00:19:37,840
So I would go to the mailbox and back and I'm the type of person, stuff's going to be

477
00:19:37,840 --> 00:19:38,840
like, oh, big surprise.

478
00:19:38,840 --> 00:19:42,840
I'm the type of person where I will just push past what I've been told that I can do.

479
00:19:42,840 --> 00:19:43,840
You want me to sit?

480
00:19:43,840 --> 00:19:44,840
Yeah.

481
00:19:44,840 --> 00:19:45,840
Don't listen.

482
00:19:45,840 --> 00:19:46,840
Hey pneumonia.

483
00:19:46,840 --> 00:19:48,880
So I definitely was pushing it.

484
00:19:48,880 --> 00:19:51,480
I remember my mom being like, Jesus, stop doing this.

485
00:19:51,480 --> 00:19:55,560
But I'd be like, I went for a 20 minute walk today and like, boy, she lectured me up and

486
00:19:55,560 --> 00:19:58,520
down to like, take your time.

487
00:19:58,520 --> 00:20:02,880
So I do encourage you to not listen to me and take your time because the worst thing

488
00:20:02,880 --> 00:20:07,740
you want to do is have an injury or even just have an anxious moment where you feel very

489
00:20:07,740 --> 00:20:11,880
faint and you have to sit down because that can deter you from ever going out again.

490
00:20:11,880 --> 00:20:14,600
And you're not putting a lot of fuel in your body.

491
00:20:14,600 --> 00:20:18,840
You have to remember you're having like one ounce sips of clear liquid.

492
00:20:18,840 --> 00:20:22,280
So you don't have the energy to do this.

493
00:20:22,280 --> 00:20:23,280
No.

494
00:20:23,280 --> 00:20:27,480
So it's for safety reasons that we're saying go slow.

495
00:20:27,480 --> 00:20:32,040
But then by the end of your first month, when you are finally beyond clear liquids and you

496
00:20:32,040 --> 00:20:36,300
are getting more protein intake, like they just expect it, let's get going.

497
00:20:36,300 --> 00:20:40,800
So 30 minutes minimum a day, they expect you to be walking.

498
00:20:40,800 --> 00:20:44,200
Now they never come right out and say you need to be running or cycling or rollerblading

499
00:20:44,200 --> 00:20:46,740
or I don't know, climbing a tree.

500
00:20:46,740 --> 00:20:48,480
You need to walk 30 minutes.

501
00:20:48,480 --> 00:20:49,480
Minimum.

502
00:20:49,480 --> 00:20:52,600
And they do stress walk at a brisk pace.

503
00:20:52,600 --> 00:20:55,160
Like it's not, hey, what's up.

504
00:20:55,160 --> 00:20:56,520
You need to get your heart rate up.

505
00:20:56,520 --> 00:20:57,520
Yeah.

506
00:20:57,520 --> 00:20:58,520
Not to cardio levels.

507
00:20:58,520 --> 00:21:02,300
You should be huffing and huffing and out of breath, but enough that your heart rate

508
00:21:02,300 --> 00:21:03,300
is elevated.

509
00:21:03,300 --> 00:21:04,300
Yeah.

510
00:21:04,300 --> 00:21:06,960
There's a little sweat beading wherever it beads.

511
00:21:06,960 --> 00:21:07,960
Everywhere?

512
00:21:07,960 --> 00:21:08,960
Yeah.

513
00:21:08,960 --> 00:21:09,960
Upper lip for me.

514
00:21:09,960 --> 00:21:10,960
That's what I was trying to showcase.

515
00:21:10,960 --> 00:21:11,960
But you should have a little sweat going.

516
00:21:11,960 --> 00:21:13,760
You should have a little heart going a little.

517
00:21:13,760 --> 00:21:20,200
So they don't want intense if you want too good, but they are recommending walk 30 minutes

518
00:21:20,200 --> 00:21:21,860
and then strength training.

519
00:21:21,860 --> 00:21:23,220
This was huge.

520
00:21:23,220 --> 00:21:24,220
This was consistent.

521
00:21:24,220 --> 00:21:26,840
This is where we had different, we were given different guidelines for this.

522
00:21:26,840 --> 00:21:31,720
Very different because it was like beat over the head with me that I absolutely needed

523
00:21:31,720 --> 00:21:33,320
to be in strength training.

524
00:21:33,320 --> 00:21:37,680
And this might, I might have a theory on why, but I was beat over the head with strength

525
00:21:37,680 --> 00:21:38,680
training, strength training.

526
00:21:38,680 --> 00:21:40,040
You need to be doing it two times a week Hannah.

527
00:21:40,040 --> 00:21:41,040
Why aren't you doing it?

528
00:21:41,040 --> 00:21:43,800
So I started doing Pilates and I remember her being like, we're going to be very honest

529
00:21:43,800 --> 00:21:44,800
with you.

530
00:21:44,800 --> 00:21:45,800
Pilates does not count as strength training.

531
00:21:45,800 --> 00:21:48,480
And I was like, I was like, damn it.

532
00:21:48,480 --> 00:21:50,320
I don't want to get a gym membership.

533
00:21:50,320 --> 00:21:51,740
Like I just want to do outdoor walk.

534
00:21:51,740 --> 00:21:56,380
But they were very much like in order to build muscle and to negate how much loose skin you're

535
00:21:56,380 --> 00:21:59,120
going to have, you must do weight training.

536
00:21:59,120 --> 00:22:02,500
And also you can't have muscle loss.

537
00:22:02,500 --> 00:22:06,520
Having major surgery, not being able to move the way you used to move, not being able to,

538
00:22:06,520 --> 00:22:10,960
oh, for the first six months, you can't lift heavy things.

539
00:22:10,960 --> 00:22:13,260
Three months, you can't lift heavy things.

540
00:22:13,260 --> 00:22:16,060
They say, treat it like you had a C-section.

541
00:22:16,060 --> 00:22:18,600
You could get a hernia, you could tear something.

542
00:22:18,600 --> 00:22:22,000
They don't want you out there week two, like, you know, deadlift in.

543
00:22:22,000 --> 00:22:27,080
And they said, if you're going to lift weights, you will sit for the first two months.

544
00:22:27,080 --> 00:22:31,480
Like I don't think I started strength training until after the first month I wasn't cleared

545
00:22:31,480 --> 00:22:33,220
just due to needing this to heal.

546
00:22:33,220 --> 00:22:36,440
But anyway, I digress that strength training was beat over the head for me.

547
00:22:36,440 --> 00:22:41,320
I constantly, constantly asked what my strength training routine was, how long was it, what

548
00:22:41,320 --> 00:22:43,080
weights were I lifting.

549
00:22:43,080 --> 00:22:46,320
They were very big on loose skin with me and muscle training.

550
00:22:46,320 --> 00:22:47,320
Yeah.

551
00:22:47,320 --> 00:22:48,320
Yeah.

552
00:22:48,320 --> 00:22:52,880
And I was so, it was funny because I was told initially in the program, same things, walking

553
00:22:52,880 --> 00:22:57,160
first, building up strength training, no lifting for a while.

554
00:22:57,160 --> 00:23:01,060
And I was told, I don't remember the exact timeline, but I'm pretty sure I was told no

555
00:23:01,060 --> 00:23:04,800
lifting weights until minimum three months.

556
00:23:04,800 --> 00:23:09,560
I'm pretty sure it's three months, not six, like I said, I'm pretty sure it's three.

557
00:23:09,560 --> 00:23:10,560
And I was like, okay, that sucked.

558
00:23:10,560 --> 00:23:13,800
I really wanted to get back to the gym, all this kind of stuff.

559
00:23:13,800 --> 00:23:17,680
And then I went for my one month post-op with the surgeon.

560
00:23:17,680 --> 00:23:21,240
And I asked her because she was saying everything was looking so good, da da.

561
00:23:21,240 --> 00:23:24,360
So I said, okay, so just to confirm like three months for our weights, right?

562
00:23:24,360 --> 00:23:26,320
And she goes, no.

563
00:23:26,320 --> 00:23:27,320
And I kind of looked at her, I said, what?

564
00:23:27,320 --> 00:23:28,320
She goes, you can start today.

565
00:23:28,320 --> 00:23:31,840
And I said, oh, I was told three months in, I said sitting the whole bit.

566
00:23:31,840 --> 00:23:33,160
And she goes, no.

567
00:23:33,160 --> 00:23:34,640
This program.

568
00:23:34,640 --> 00:23:37,120
She goes, I do a lot of hernia repair.

569
00:23:37,120 --> 00:23:38,720
She goes, and that's the main concern.

570
00:23:38,720 --> 00:23:41,200
She goes, but you just listen to your body.

571
00:23:41,200 --> 00:23:42,840
So of course she said, start light.

572
00:23:42,840 --> 00:23:46,480
She goes, don't be going grabbing the 20 pounders and just go and attack.

573
00:23:46,480 --> 00:23:47,480
She said, start light.

574
00:23:47,480 --> 00:23:48,820
She goes, you'll feel kind of silly.

575
00:23:48,820 --> 00:23:50,800
Do the two pounds, do the five pounds.

576
00:23:50,800 --> 00:23:51,800
Yeah.

577
00:23:51,800 --> 00:23:53,640
He said, by all means start today.

578
00:23:53,640 --> 00:23:57,480
And then she said, if something starts to hurt, obviously stop.

579
00:23:57,480 --> 00:23:58,480
Yeah.

580
00:23:58,480 --> 00:24:01,800
She cleared me at four weeks to jump right in.

581
00:24:01,800 --> 00:24:04,880
Like, I mean, did I start before three months?

582
00:24:04,880 --> 00:24:05,880
Yes.

583
00:24:05,880 --> 00:24:08,840
Is anybody surprised that Hannah didn't follow the rules?

584
00:24:08,840 --> 00:24:09,840
Absolutely not.

585
00:24:09,840 --> 00:24:11,880
Hi, buddy.

586
00:24:11,880 --> 00:24:16,000
But I was told like, you have to sit to lift weights at the beginning.

587
00:24:16,000 --> 00:24:17,000
You have to wait three months.

588
00:24:17,000 --> 00:24:19,040
You are at a high risk for hernias.

589
00:24:19,040 --> 00:24:20,880
You're just like, don't risk it.

590
00:24:20,880 --> 00:24:21,920
You are at a high risk.

591
00:24:21,920 --> 00:24:25,000
So it is funny that like who you saw was like, who cares?

592
00:24:25,000 --> 00:24:26,000
You're good.

593
00:24:26,000 --> 00:24:28,080
My doctor was like, absolutely not.

594
00:24:28,080 --> 00:24:29,080
I said, yeah.

595
00:24:29,080 --> 00:24:30,080
She goes, then go.

596
00:24:30,080 --> 00:24:31,080
Yeah.

597
00:24:31,080 --> 00:24:33,720
I started lifting weights early, but I was working with a personal trainer.

598
00:24:33,720 --> 00:24:36,480
So I wasn't just out there trying to free ball it and hope for the best.

599
00:24:36,480 --> 00:24:38,320
So I just went to town.

600
00:24:38,320 --> 00:24:39,320
But you were fine.

601
00:24:39,320 --> 00:24:40,320
You're good.

602
00:24:40,320 --> 00:24:42,400
But strength training is big.

603
00:24:42,400 --> 00:24:48,880
My theory, and it's just a theory because whatever, my theory is that I ended up losing

604
00:24:48,880 --> 00:24:51,960
like quicker than they expected, which happens.

605
00:24:51,960 --> 00:24:53,200
It's not a brag.

606
00:24:53,200 --> 00:24:55,160
There are people who lose quicker and then taper off.

607
00:24:55,160 --> 00:24:57,680
There are people who lose more, but take longer.

608
00:24:57,680 --> 00:25:00,000
Like you will all fall into a category.

609
00:25:00,000 --> 00:25:02,240
It doesn't mean one is better than the other.

610
00:25:02,240 --> 00:25:03,640
Eventually we all end up at the same place.

611
00:25:03,640 --> 00:25:08,960
It's just, oh, are you kind of like quick and pass the goal post or what?

612
00:25:08,960 --> 00:25:13,200
So they did say you are losing more than we expected.

613
00:25:13,200 --> 00:25:15,960
Like your percentage is past where it should be.

614
00:25:15,960 --> 00:25:21,480
I think that they had a very big concern about super loose skin, about this really catching

615
00:25:21,480 --> 00:25:27,160
up with me because I was, oh shit, you know, like she's past where she's supposed to be.

616
00:25:27,160 --> 00:25:28,160
That's a good thing.

617
00:25:28,160 --> 00:25:33,360
I think they're happy about it, but I think that's why it, for me, every single frig and

618
00:25:33,360 --> 00:25:37,200
call with the nurse and dietitian, every time, oh, you're walking great.

619
00:25:37,200 --> 00:25:38,200
Oh, wow.

620
00:25:38,200 --> 00:25:39,200
That's far distances.

621
00:25:39,200 --> 00:25:40,200
Love the walking.

622
00:25:40,200 --> 00:25:41,200
Anyway, strength training, strength training.

623
00:25:41,200 --> 00:25:42,960
What are you doing for strength training?

624
00:25:42,960 --> 00:25:43,960
Sure guys.

625
00:25:43,960 --> 00:25:46,560
Like, and I will admit I was so bad with strength training.

626
00:25:46,560 --> 00:25:49,000
Even now it's something I immensely struggle with.

627
00:25:49,000 --> 00:25:50,400
Just talk to Steph about it.

628
00:25:50,400 --> 00:25:51,400
This today.

629
00:25:51,400 --> 00:25:55,920
I love it today because I was like, Steph, I think I really need to start strength training

630
00:25:55,920 --> 00:25:56,920
more.

631
00:25:56,920 --> 00:26:00,800
I'm not doing this, like my loose skin is starting to pile up.

632
00:26:00,800 --> 00:26:02,560
But I'm just, I'm really into cardio.

633
00:26:02,560 --> 00:26:03,920
Cardio is my exercise routine.

634
00:26:03,920 --> 00:26:04,920
I love it.

635
00:26:04,920 --> 00:26:05,920
It's great.

636
00:26:05,920 --> 00:26:09,240
I did weights before and I don't know if it's that that's all I could do when I was obese

637
00:26:09,240 --> 00:26:12,400
with strength training and mass moves mass.

638
00:26:12,400 --> 00:26:17,560
And I'm not trying to offend anybody by saying that, but it's easier.

639
00:26:17,560 --> 00:26:20,160
It was easier for me to lift heavier weights before surgery.

640
00:26:20,160 --> 00:26:24,760
Like I could bench press and deadlift like a beast.

641
00:26:24,760 --> 00:26:27,200
Like I'm talking like 125 pounds.

642
00:26:27,200 --> 00:26:28,200
Yeah.

643
00:26:28,200 --> 00:26:32,800
At one point I have a photo of me at the personal trainer way before surgery and I'm not even

644
00:26:32,800 --> 00:26:33,800
kidding.

645
00:26:33,800 --> 00:26:37,360
Like I'm, I'm curling 80 pound dumbbells.

646
00:26:37,360 --> 00:26:38,560
And I was like, it was great.

647
00:26:38,560 --> 00:26:43,300
Like we have a leg press video where I'm at like three something mass moves mass.

648
00:26:43,300 --> 00:26:47,820
So post surgery, there's like a video of me with like a five pound weight shaking.

649
00:26:47,820 --> 00:26:48,860
Like I'm going to pass out.

650
00:26:48,860 --> 00:26:49,920
Like it's hard.

651
00:26:49,920 --> 00:26:55,440
I just did like lap pull downs and I did some chest flies on Sunday and I literally thought

652
00:26:55,440 --> 00:26:57,760
my arm was going to fall off.

653
00:26:57,760 --> 00:27:00,760
And I did, I said to Steph this morning, like I think I thought I was having a heart attack.

654
00:27:00,760 --> 00:27:02,160
It turns out I pulled a muscle.

655
00:27:02,160 --> 00:27:05,760
I was lifting 20 pounds, but I sat at the machine.

656
00:27:05,760 --> 00:27:10,480
I put it on 60 and I stood up and I couldn't move it.

657
00:27:10,480 --> 00:27:12,400
And I was like, this is really embarrassing.

658
00:27:12,400 --> 00:27:13,840
And I had to put it back.

659
00:27:13,840 --> 00:27:17,480
I go to do a workout and I go to grab like the weights I would normally grab.

660
00:27:17,480 --> 00:27:18,480
Yeah.

661
00:27:18,480 --> 00:27:20,680
And I didn't even get one rep in like today.

662
00:27:20,680 --> 00:27:26,440
I, and it's so, I love how opposite we are because you're so cardio loving and I'm so

663
00:27:26,440 --> 00:27:29,840
weights loving and we're so like opposite on this.

664
00:27:29,840 --> 00:27:30,840
It's great.

665
00:27:30,840 --> 00:27:31,840
Oh, it's really funny.

666
00:27:31,840 --> 00:27:32,840
It's for great conversations.

667
00:27:32,840 --> 00:27:38,800
Um, well like today, I, one of the, one of the, the exercises in my workout routine today

668
00:27:38,800 --> 00:27:43,320
was triceps and we were doing, um, tricep kickbacks.

669
00:27:43,320 --> 00:27:44,320
Oh God.

670
00:27:44,320 --> 00:27:50,680
And I had to grab the two pounders and I was so like, what the hell?

671
00:27:50,680 --> 00:27:55,160
Cause I went to grab my eights and my tens and I was like, okay, this is not like everything

672
00:27:55,160 --> 00:27:58,760
shakes and you're like, I couldn't even get one, one rep in.

673
00:27:58,760 --> 00:27:59,760
No.

674
00:27:59,760 --> 00:28:01,960
And I just sat there and I was like, mate, like it's humbling.

675
00:28:01,960 --> 00:28:03,960
Oh, super humbling.

676
00:28:03,960 --> 00:28:08,720
You, I, my heaviest weights, like I was telling Hannah, my heaviest weights right now that

677
00:28:08,720 --> 00:28:09,960
I use on a regular basis.

678
00:28:09,960 --> 00:28:15,360
I have like twos, twos, eights, tens, twelves and fifteens.

679
00:28:15,360 --> 00:28:17,440
And then I have a couple kettlebells, but those are my dumbbells.

680
00:28:17,440 --> 00:28:19,960
And then I have a 35 and a 30 downstairs.

681
00:28:19,960 --> 00:28:22,480
I don't even touch my 30 and 35 right now.

682
00:28:22,480 --> 00:28:25,480
That used to be light, but 25 was light.

683
00:28:25,480 --> 00:28:27,080
My 15 is now my heavy.

684
00:28:27,080 --> 00:28:31,880
So when she says, or when they say in any of my, my body workouts, when they say get

685
00:28:31,880 --> 00:28:33,640
the heavy dumbbells, I get the fifteens.

686
00:28:33,640 --> 00:28:36,840
But it's not like it's the same for me.

687
00:28:36,840 --> 00:28:41,840
And I have this moment of just like defeat and I know, yeah.

688
00:28:41,840 --> 00:28:44,840
And I know that it's going to take time and I know it's going to get back up there.

689
00:28:44,840 --> 00:28:46,840
I know I'm only eating 700 calories.

690
00:28:46,840 --> 00:28:47,840
It might not.

691
00:28:47,840 --> 00:28:52,160
Like our new bench line might be that 35 is heavy.

692
00:28:52,160 --> 00:28:53,160
Right.

693
00:28:53,160 --> 00:28:56,440
But I just, I chuckle when she says, get the heavy dumbbells and I get my fifteens and

694
00:28:56,440 --> 00:28:57,680
I'm like, okay.

695
00:28:57,680 --> 00:28:58,920
Whatever builds muscle builds muscle.

696
00:28:58,920 --> 00:29:01,000
Doesn't matter what that weight looks like.

697
00:29:01,000 --> 00:29:03,920
But as long as, and I feel it, I know it's working.

698
00:29:03,920 --> 00:29:05,840
I know it's doing its job and that's what's important.

699
00:29:05,840 --> 00:29:06,840
I feel it.

700
00:29:06,840 --> 00:29:09,360
But it's a, it's a humbling experience.

701
00:29:09,360 --> 00:29:13,600
So protect yourselves and be careful for all of you that might be really into weightlifting

702
00:29:13,600 --> 00:29:14,600
and heavy weights.

703
00:29:14,600 --> 00:29:21,200
Like you got to go, you got to remember, like you're on a two week liquid diet.

704
00:29:21,200 --> 00:29:24,980
Then you're on at least a month of like a liquid low eating.

705
00:29:24,980 --> 00:29:27,920
Like you, you will have at least two months before you can get back to lifting.

706
00:29:27,920 --> 00:29:33,080
So two months off as someone who just had to go through two months off has completely

707
00:29:33,080 --> 00:29:34,080
reset me.

708
00:29:34,080 --> 00:29:35,080
Oh my gosh.

709
00:29:35,080 --> 00:29:37,840
And I know muscle memory is a thing and it will kick in for me.

710
00:29:37,840 --> 00:29:42,520
I'll get into this in a minute, but just remember you will have two months off where your muscles

711
00:29:42,520 --> 00:29:44,680
will kind of stop working.

712
00:29:44,680 --> 00:29:47,040
Do not go back to your regular training routine.

713
00:29:47,040 --> 00:29:52,200
I went to body pump and I was like, Oh, I was a body pump queen.

714
00:29:52,200 --> 00:29:54,360
Like I was stacking them weights and squatting.

715
00:29:54,360 --> 00:29:55,600
Oh my God.

716
00:29:55,600 --> 00:30:01,520
At one point I just used the bar because I was like, I think I'm about to die.

717
00:30:01,520 --> 00:30:05,480
Like any of the things where they're holding weights, I was like, come out.

718
00:30:05,480 --> 00:30:09,120
There was a lunge track where I was like, I just stood there with my hands on my hips.

719
00:30:09,120 --> 00:30:10,120
He's like, come on Hannah.

720
00:30:10,120 --> 00:30:13,120
And I was like, don't, don't, don't say my name, Justin.

721
00:30:13,120 --> 00:30:14,120
Justin at good life.

722
00:30:14,120 --> 00:30:15,120
Do not say my name.

723
00:30:15,120 --> 00:30:16,120
I'm embarrassed enough.

724
00:30:16,120 --> 00:30:19,680
I love, by the way, if you live in Kitchener, Justin, the good life trainer is like the

725
00:30:19,680 --> 00:30:21,040
best good life trainer.

726
00:30:21,040 --> 00:30:22,040
Love that man.

727
00:30:22,040 --> 00:30:26,120
Um, but no, it was so humbling to be back at body pump and I couldn't move for days

728
00:30:26,120 --> 00:30:27,120
after.

729
00:30:27,120 --> 00:30:29,120
Um, couldn't, couldn't sit on the toilet.

730
00:30:29,120 --> 00:30:31,720
I couldn't move my legs up and down afterwards.

731
00:30:31,720 --> 00:30:36,120
I went like, I had to go pee and I had to hold onto the bathroom counter beside the

732
00:30:36,120 --> 00:30:37,120
wall.

733
00:30:37,120 --> 00:30:38,120
Yeah.

734
00:30:38,120 --> 00:30:42,440
I could hold onto the counter and the bathtub and like brace as much as I could because

735
00:30:42,440 --> 00:30:45,160
it was so painful, but you just have to give yourself grace.

736
00:30:45,160 --> 00:30:47,960
And what matters is that you're putting in the effort and you're showing up.

737
00:30:47,960 --> 00:30:48,960
Exactly.

738
00:30:48,960 --> 00:30:51,360
You have to know it's not going to look the same.

739
00:30:51,360 --> 00:30:52,360
I keep reminding you.

740
00:30:52,360 --> 00:30:53,360
That's okay.

741
00:30:53,360 --> 00:30:54,360
Right.

742
00:30:54,360 --> 00:30:55,360
It's only four months out.

743
00:30:55,360 --> 00:30:56,360
I've only been back at it for two months.

744
00:30:56,360 --> 00:30:57,360
I'm only eating seven calories a day.

745
00:30:57,360 --> 00:30:58,360
You're already crushing it.

746
00:30:58,360 --> 00:31:03,080
You're like a, like, if you don't follow Stefani on Instagram, I recommend it.

747
00:31:03,080 --> 00:31:07,760
We work out completely differently, but like crushing it, literal crushing it.

748
00:31:07,760 --> 00:31:13,280
So I'd follow us if you want to just see what it's like, cause it's very raw and real, but

749
00:31:13,280 --> 00:31:14,340
it is, it's going to be different.

750
00:31:14,340 --> 00:31:17,280
I think the other big thing is you're different.

751
00:31:17,280 --> 00:31:19,480
So this is where we'll get into exercise routines.

752
00:31:19,480 --> 00:31:21,440
Like what are we, why are we exercising?

753
00:31:21,440 --> 00:31:24,040
Do we have goals and what does a normal day look like for us?

754
00:31:24,040 --> 00:31:28,520
And this is where it's really exciting and challenging.

755
00:31:28,520 --> 00:31:31,040
You no longer have to work out like the old you.

756
00:31:31,040 --> 00:31:32,600
A, you don't have to do it in secret.

757
00:31:32,600 --> 00:31:35,080
B, you don't have to just do what your body can own.

758
00:31:35,080 --> 00:31:40,080
Like now your body can do so much more and it can feel overwhelming at times and a little

759
00:31:40,080 --> 00:31:43,760
scary on like, I don't even know where to start.

760
00:31:43,760 --> 00:31:44,760
Start with walking.

761
00:31:44,760 --> 00:31:46,000
That is always my advice.

762
00:31:46,000 --> 00:31:49,080
If anybody wanted to know like, well, Hannah, what was your workout routine?

763
00:31:49,080 --> 00:31:51,560
Like I had surgery in March.

764
00:31:51,560 --> 00:31:53,960
I walked until June.

765
00:31:53,960 --> 00:31:57,760
Usually would walk between five and 10 K. So during the day, during the week, I would

766
00:31:57,760 --> 00:32:01,560
try to walk five K three times a day, just get out, put my little headphones on.

767
00:32:01,560 --> 00:32:03,800
There was like a whole stretch in the summer where I did it every day.

768
00:32:03,800 --> 00:32:08,900
Cause just felt like it, my work schedule aligned, but at least three times a week minimum,

769
00:32:08,900 --> 00:32:13,080
I would try to do five K had my little route, put my little music on, like really love being

770
00:32:13,080 --> 00:32:16,600
out in the sun, kind of challenged myself to walk quicker here and there.

771
00:32:16,600 --> 00:32:19,800
And then on the weekends I would do a 10 K. So either Saturday or Sunday, I went to a

772
00:32:19,800 --> 00:32:25,160
different trail, rim park, and I just did like a huge 10 K and I was like, this is dope

773
00:32:25,160 --> 00:32:26,160
as hell.

774
00:32:26,160 --> 00:32:28,840
I lost majority in bulk of my weight walking.

775
00:32:28,840 --> 00:32:32,040
I wasn't, you know, it wasn't going to body pump a ton.

776
00:32:32,040 --> 00:32:33,640
I wasn't doing spin classes.

777
00:32:33,640 --> 00:32:34,760
I was not a runner.

778
00:32:34,760 --> 00:32:37,080
I wasn't going to hit classes or lifting weights.

779
00:32:37,080 --> 00:32:39,000
Don't tell the Dariashir Clinic.

780
00:32:39,000 --> 00:32:41,500
I was doing Pilates and walking.

781
00:32:41,500 --> 00:32:44,960
And I will say Pilates was great, like mental and relaxing.

782
00:32:44,960 --> 00:32:49,520
I would attribute my weight loss to walking, not Pilates, just so you guys know.

783
00:32:49,520 --> 00:32:51,920
But I just recommend walk, walk, walk, walk, walk, walk, walk.

784
00:32:51,920 --> 00:32:52,920
That's what they recommend.

785
00:32:52,920 --> 00:32:53,960
It's so un-nukated guys.

786
00:32:53,960 --> 00:32:54,960
That's their number one.

787
00:32:54,960 --> 00:32:57,760
They didn't tell me to do anything else but walking.

788
00:32:57,760 --> 00:33:01,960
So if anything, just start walking and don't start at five K. Don't be like Hannah walked

789
00:33:01,960 --> 00:33:03,360
five K five days a week.

790
00:33:03,360 --> 00:33:07,120
I need to know you don't start small.

791
00:33:07,120 --> 00:33:10,800
Like I did not just wake up and go, it's a good five K day.

792
00:33:10,800 --> 00:33:11,800
Let's go.

793
00:33:11,800 --> 00:33:14,640
No, I started doing like two K. What's two K feel like?

794
00:33:14,640 --> 00:33:15,640
I'm feeling pretty good.

795
00:33:15,640 --> 00:33:16,640
I could probably keep going.

796
00:33:16,640 --> 00:33:17,640
All right.

797
00:33:17,640 --> 00:33:18,640
What's two and a half K?

798
00:33:18,640 --> 00:33:21,040
I feel up because your body's never done this before.

799
00:33:21,040 --> 00:33:23,260
So work yourself up and see how you feel.

800
00:33:23,260 --> 00:33:26,400
But I cannot stress walking enough, especially in the spring and summer.

801
00:33:26,400 --> 00:33:27,680
Get a great audio book.

802
00:33:27,680 --> 00:33:32,420
I found audio books better than music because I would then get really hooked into it.

803
00:33:32,420 --> 00:33:33,920
Close my eyes and be like, yeah, I'm done.

804
00:33:33,920 --> 00:33:37,880
I would have special podcasts that I would save just for my lunch time walks.

805
00:33:37,880 --> 00:33:41,400
And I could only listen to them on my walks.

806
00:33:41,400 --> 00:33:43,800
It was my favorite murder.

807
00:33:43,800 --> 00:33:45,860
Love those girls so much.

808
00:33:45,860 --> 00:33:47,560
Oh my God, if they listen.

809
00:33:47,560 --> 00:33:49,160
Mine are all murder podcasts.

810
00:33:49,160 --> 00:33:50,160
Hello, murderinos.

811
00:33:50,160 --> 00:33:53,600
I love my favorite murder.

812
00:33:53,600 --> 00:33:58,640
Or how did this get made, which was like the funniest best podcast in the entire world.

813
00:33:58,640 --> 00:34:00,960
Or I'd get an audio book and that would be like the thing.

814
00:34:00,960 --> 00:34:01,960
Music's great too.

815
00:34:01,960 --> 00:34:02,960
It's just fine to groove.

816
00:34:02,960 --> 00:34:03,960
For me, it's that.

817
00:34:03,960 --> 00:34:04,960
Okay.

818
00:34:04,960 --> 00:34:07,920
So I said I walked till June.

819
00:34:07,920 --> 00:34:10,760
Now we can talk about what my exercise looks like now.

820
00:34:10,760 --> 00:34:12,800
Oh, I should say, sorry.

821
00:34:12,800 --> 00:34:17,820
I walked for a year until June of 2024.

822
00:34:17,820 --> 00:34:20,840
So I didn't just walk a couple of months and then switch to what I'm about to tell you

823
00:34:20,840 --> 00:34:21,840
guys.

824
00:34:21,840 --> 00:34:27,200
I was in the program for a year after a year of weight loss and walking and feeling great.

825
00:34:27,200 --> 00:34:31,160
I decided I just felt like I needed something more on my walks.

826
00:34:31,160 --> 00:34:33,040
Every now and then I'd kind of jog a little.

827
00:34:33,040 --> 00:34:35,080
Then I'm like, I kind of like this.

828
00:34:35,080 --> 00:34:37,180
Okay, maybe I want to try running.

829
00:34:37,180 --> 00:34:43,080
So in June of 2024, I decided I was just going to go like full ham and a cardio and I was

830
00:34:43,080 --> 00:34:44,680
going to be a runner.

831
00:34:44,680 --> 00:34:46,180
Also don't recommend doing what I did.

832
00:34:46,180 --> 00:34:49,840
I had a teacher once say, you don't wake up one day and say you want to write a book.

833
00:34:49,840 --> 00:34:51,920
I was like, why not?

834
00:34:51,920 --> 00:34:55,600
So I woke up one day and said, I'm going to be a runner with little to no training.

835
00:34:55,600 --> 00:34:59,580
I put on a pair of shoes that I now learned are not running shoes.

836
00:34:59,580 --> 00:35:01,860
And I just kind of went out and said, I'm going to try to run.

837
00:35:01,860 --> 00:35:07,400
So I started in June training to be a runner with a goal of a 5K.

838
00:35:07,400 --> 00:35:09,840
Oh boy, this paints Hannah in a very hilarious picture.

839
00:35:09,840 --> 00:35:15,680
With a goal of a 5K for September, end of September, like basically beginning of October.

840
00:35:15,680 --> 00:35:19,200
But I was like really convinced I could do this.

841
00:35:19,200 --> 00:35:20,360
Running is no joke.

842
00:35:20,360 --> 00:35:24,440
Running is humbling as all hell.

843
00:35:24,440 --> 00:35:26,320
So I could barely run 30 seconds.

844
00:35:26,320 --> 00:35:30,440
And this is after a full year of weight loss and walking my butt off barely, barely run.

845
00:35:30,440 --> 00:35:32,280
That is a whole different ball game.

846
00:35:32,280 --> 00:35:33,380
Could barely run.

847
00:35:33,380 --> 00:35:36,840
So from June till September, I basically just tried to run for a minute straight.

848
00:35:36,840 --> 00:35:41,400
Like I just kept adding 30 second intervals till I got to being able to run for two minutes

849
00:35:41,400 --> 00:35:43,240
without being dead.

850
00:35:43,240 --> 00:35:45,160
And then I'd walk for a minute 30.

851
00:35:45,160 --> 00:35:46,160
And that's all I did.

852
00:35:46,160 --> 00:35:47,160
Jeff Galloway method.

853
00:35:47,160 --> 00:35:48,160
I love it.

854
00:35:48,160 --> 00:35:49,160
I recommend it.

855
00:35:49,160 --> 00:35:52,640
But I followed his method of run, walk, run, walk, run, walk.

856
00:35:52,640 --> 00:35:55,780
And I competed in my first 5K at the end of September.

857
00:35:55,780 --> 00:36:00,240
I did it in 35 minutes, which is a really good time for my first ever 5K.

858
00:36:00,240 --> 00:36:02,640
I ran, walked, ran, walked, ran, walked.

859
00:36:02,640 --> 00:36:06,000
So I would run for two minutes with an interval timer and then I'd walk for 45 seconds.

860
00:36:06,000 --> 00:36:09,200
And then I'd run for two and then walk.

861
00:36:09,200 --> 00:36:14,640
Got really hooked on running and decided I'm going to run a half marathon in October.

862
00:36:14,640 --> 00:36:18,440
So now I'm training for a 10K at the end of this month.

863
00:36:18,440 --> 00:36:21,520
I'm running the around the Bay 10K.

864
00:36:21,520 --> 00:36:25,240
But then I got pneumonia in December and I've been off training all of December, all of

865
00:36:25,240 --> 00:36:28,120
January and most of February because I got pneumonia.

866
00:36:28,120 --> 00:36:31,080
I wasn't cleared from pneumonia till the end of January.

867
00:36:31,080 --> 00:36:33,760
Then they thought I might've had a heart issue from pneumonia.

868
00:36:33,760 --> 00:36:35,800
So I had to get a ton of heart testing done.

869
00:36:35,800 --> 00:36:36,800
Turns out my heart's fine.

870
00:36:36,800 --> 00:36:39,700
I have no lingering side effects, but they just weren't sure.

871
00:36:39,700 --> 00:36:42,000
So I couldn't run for February.

872
00:36:42,000 --> 00:36:47,400
So now I'm back training and I have four weeks to train for a 10K.

873
00:36:47,400 --> 00:36:48,920
I don't got, I'm going to die.

874
00:36:48,920 --> 00:36:52,560
But my training schedule, it's not.

875
00:36:52,560 --> 00:36:54,640
You don't have to set a new PR.

876
00:36:54,640 --> 00:36:56,320
You just want to finish.

877
00:36:56,320 --> 00:36:58,000
I just run and I run for me.

878
00:36:58,000 --> 00:37:02,080
So there's been a lot of hate that I've gotten judgment.

879
00:37:02,080 --> 00:37:06,440
My mom, if she's listening to this, is going to lose her shit on me this weekend.

880
00:37:06,440 --> 00:37:10,580
There's been a lot of judgment that I should not be running.

881
00:37:10,580 --> 00:37:14,680
It's not fair because my brothers who are not overweight, they run and they've never

882
00:37:14,680 --> 00:37:16,920
gotten this before.

883
00:37:16,920 --> 00:37:20,580
But my family has chosen to lecture me that I should not be running.

884
00:37:20,580 --> 00:37:21,580
Running is going to kill me.

885
00:37:21,580 --> 00:37:22,580
I'm going to have a heart attack.

886
00:37:22,580 --> 00:37:23,580
I'm going to die.

887
00:37:23,580 --> 00:37:29,000
Heart disease does run in my family, but I've been through cardiac testing twice now before

888
00:37:29,000 --> 00:37:32,520
surgery because we were worried because I had high blood pressure.

889
00:37:32,520 --> 00:37:38,760
And then literally last month because they thought maybe pneumonia was something wrong

890
00:37:38,760 --> 00:37:40,860
because pneumonia can cause heart disease.

891
00:37:40,860 --> 00:37:46,240
So they said we need to test and just see that it's your lungs that are sore, not your

892
00:37:46,240 --> 00:37:47,240
heart.

893
00:37:47,240 --> 00:37:48,240
And I've been cleared.

894
00:37:48,240 --> 00:37:49,360
My cardiologist has cleared me.

895
00:37:49,360 --> 00:37:51,240
She has said, there's absolutely nothing wrong with you.

896
00:37:51,240 --> 00:37:52,240
Your heart's imperfect.

897
00:37:52,240 --> 00:37:53,480
Blah, blah, blah.

898
00:37:53,480 --> 00:37:55,000
My family has said running will kill you.

899
00:37:55,000 --> 00:37:56,000
You shouldn't be running.

900
00:37:56,000 --> 00:37:57,000
You should just be walking.

901
00:37:57,000 --> 00:37:58,000
Why do you need to do this?

902
00:37:58,000 --> 00:37:59,000
This is absurd.

903
00:37:59,000 --> 00:38:00,000
You shouldn't be at the gym every day.

904
00:38:00,000 --> 00:38:02,800
And so I've gotten a lot of shit for this.

905
00:38:02,800 --> 00:38:04,040
I love running.

906
00:38:04,040 --> 00:38:06,240
It makes me crazy joy.

907
00:38:06,240 --> 00:38:07,460
It's so I hate it.

908
00:38:07,460 --> 00:38:08,640
I hate it.

909
00:38:08,640 --> 00:38:09,760
And I love it.

910
00:38:09,760 --> 00:38:13,160
And I get out there and when I'm running, you've never seen a bigger smile on my fucking

911
00:38:13,160 --> 00:38:14,160
face.

912
00:38:14,160 --> 00:38:15,160
Like I'm exhausted.

913
00:38:15,160 --> 00:38:16,560
I don't want to push another kilometer.

914
00:38:16,560 --> 00:38:17,600
My legs hurt.

915
00:38:17,600 --> 00:38:20,000
And then I'll just be out there like, I got this.

916
00:38:20,000 --> 00:38:22,680
I'm running because I was never able to do this.

917
00:38:22,680 --> 00:38:24,120
I never got to do this.

918
00:38:24,120 --> 00:38:27,120
I was obese my whole life.

919
00:38:27,120 --> 00:38:28,520
And I love it.

920
00:38:28,520 --> 00:38:30,640
So when I go to races, I don't go to race.

921
00:38:30,640 --> 00:38:31,640
I'm not out there.

922
00:38:31,640 --> 00:38:33,040
I told my mom, who do you think I am?

923
00:38:33,040 --> 00:38:35,600
Like trying to set a marathon record.

924
00:38:35,600 --> 00:38:38,280
You think I'm trying to, you know, set a pace for Boston.

925
00:38:38,280 --> 00:38:39,600
I just go for me.

926
00:38:39,600 --> 00:38:40,600
I go to jog.

927
00:38:40,600 --> 00:38:44,800
And there's nothing wrong with exercising every day.

928
00:38:44,800 --> 00:38:45,800
Okay.

929
00:38:45,800 --> 00:38:46,800
Nothing.

930
00:38:46,800 --> 00:38:47,800
I'm not at the gym six hours a day.

931
00:38:47,800 --> 00:38:49,480
I go for me.

932
00:38:49,480 --> 00:38:52,080
So my exercise routine, two years post-op is this.

933
00:38:52,080 --> 00:38:58,520
I run three days a week, usually Tuesdays, Thursdays and Saturdays, Sundays.

934
00:38:58,520 --> 00:39:00,360
One is a speed drill.

935
00:39:00,360 --> 00:39:01,560
One is an easy run.

936
00:39:01,560 --> 00:39:02,560
One is a long run.

937
00:39:02,560 --> 00:39:05,260
So a speed drill is usually three kilometers.

938
00:39:05,260 --> 00:39:07,240
It involves like, can you get your pace up quicker?

939
00:39:07,240 --> 00:39:08,240
Okay.

940
00:39:08,240 --> 00:39:10,840
Can you go from walking to jogging to running to back to walking?

941
00:39:10,840 --> 00:39:12,840
Like it's all about trying to get my pace quicker.

942
00:39:12,840 --> 00:39:15,720
Can you, you know, hill sprints, which kill me.

943
00:39:15,720 --> 00:39:19,880
The easy run is, hey, here's a 6K, go at your own pace, do whatever you want to do.

944
00:39:19,880 --> 00:39:26,120
And then the long run is usually over 10 kilometers because if you go over, it makes the 10K easier

945
00:39:26,120 --> 00:39:27,120
in the long run.

946
00:39:27,120 --> 00:39:28,400
So I'm not there yet.

947
00:39:28,400 --> 00:39:29,400
I'm pacing.

948
00:39:29,400 --> 00:39:35,360
So my long run this weekend will be eight kilometers, but eventually I'll be doing 14K

949
00:39:35,360 --> 00:39:36,640
in preparation of the 10.

950
00:39:36,640 --> 00:39:38,520
But I do it at my own pace.

951
00:39:38,520 --> 00:39:44,280
So it's not, hey, here's Hannah breakneck speeding it at five, five minute miles for,

952
00:39:44,280 --> 00:39:45,960
you know, 16 kilometers.

953
00:39:45,960 --> 00:39:48,440
Run walk, run walk, run walk, run walk.

954
00:39:48,440 --> 00:39:49,560
That's awesome.

955
00:39:49,560 --> 00:39:51,200
Take your pace, set your time.

956
00:39:51,200 --> 00:39:57,240
I have successfully done the 10K in one hour, 16 minutes run walking outside for my test

957
00:39:57,240 --> 00:39:58,240
lap.

958
00:39:58,240 --> 00:40:00,140
So it's all great.

959
00:40:00,140 --> 00:40:01,960
Not dying, not having a heart attack.

960
00:40:01,960 --> 00:40:06,240
In between the three days that I run, I am trying to do two days of strength training.

961
00:40:06,240 --> 00:40:07,420
It's not HIIT classes.

962
00:40:07,420 --> 00:40:08,420
It's not CrossFit.

963
00:40:08,420 --> 00:40:09,920
It's not something that's killing me.

964
00:40:09,920 --> 00:40:10,920
It's going to the gym.

965
00:40:10,920 --> 00:40:12,640
And for one day I'm doing upper body.

966
00:40:12,640 --> 00:40:13,920
So I'm doing lat pull downs.

967
00:40:13,920 --> 00:40:14,920
I'm doing some biceps.

968
00:40:14,920 --> 00:40:20,480
I'm working on the upper muscles because as you run, these get tense and tense up and

969
00:40:20,480 --> 00:40:22,040
you get stitches and they hurt.

970
00:40:22,040 --> 00:40:25,280
So I'm working on loosening these for running.

971
00:40:25,280 --> 00:40:26,840
And then the other day I do legs.

972
00:40:26,840 --> 00:40:30,680
So I'm working on building muscle and making me stronger so I don't get an injury so that

973
00:40:30,680 --> 00:40:33,140
I can go further for longer.

974
00:40:33,140 --> 00:40:35,520
Those are my two strength training days.

975
00:40:35,520 --> 00:40:38,100
Outside of that, I walk my dog.

976
00:40:38,100 --> 00:40:43,240
So him and I go for three walks a day, one long walk and two short walks.

977
00:40:43,240 --> 00:40:44,840
And he is old though.

978
00:40:44,840 --> 00:40:46,760
So I will always do them with him.

979
00:40:46,760 --> 00:40:51,560
Now I don't do crazy long walks on run days, but on other days, yeah, why not?

980
00:40:51,560 --> 00:40:54,740
We're going to go for our walks because walking is great.

981
00:40:54,740 --> 00:40:59,160
That is my exercise routine two years post-op.

982
00:40:59,160 --> 00:41:04,600
I don't see it changing much with the exception of after my 10K, I roll into half marathon

983
00:41:04,600 --> 00:41:05,600
training.

984
00:41:05,600 --> 00:41:06,920
I don't think I'll ever do a marathon.

985
00:41:06,920 --> 00:41:11,800
I have no desire to do that, but I really want to do a half marathon.

986
00:41:11,800 --> 00:41:14,160
But running brings me stupid crazy joy.

987
00:41:14,160 --> 00:41:19,760
I don't know why at all, but I stupidly fucking love it.

988
00:41:19,760 --> 00:41:23,560
When you're obese, you never ever think you can do.

989
00:41:23,560 --> 00:41:24,560
You always want to.

990
00:41:24,560 --> 00:41:27,200
I remember there's so many days in my life, I would love to run.

991
00:41:27,200 --> 00:41:28,200
I would love to be a runner.

992
00:41:28,200 --> 00:41:30,680
I would love to say, I'm just going to go for a run.

993
00:41:30,680 --> 00:41:31,680
It's so fun.

994
00:41:31,680 --> 00:41:34,780
There was no way in hell that was ever going to happen.

995
00:41:34,780 --> 00:41:39,240
Even a walk alone was enough of a huff and a puff.

996
00:41:39,240 --> 00:41:42,920
I got winded going to the garbage, which is beside my unit.

997
00:41:42,920 --> 00:41:46,380
That joy of doing something that you never thought was possible.

998
00:41:46,380 --> 00:41:49,640
Not only doing it, but succeeding at it and getting better at it.

999
00:41:49,640 --> 00:41:50,640
Right?

1000
00:41:50,640 --> 00:41:51,640
Hitting those goals.

1001
00:41:51,640 --> 00:41:55,160
That's what someone said, my aunt, who I really hope isn't listening to this.

1002
00:41:55,160 --> 00:41:58,400
But I think she said something to my mom along the lines of, is she okay?

1003
00:41:58,400 --> 00:42:00,160
My mom was like, yeah, she's fine.

1004
00:42:00,160 --> 00:42:01,320
No, no.

1005
00:42:01,320 --> 00:42:03,160
Is she mentally okay?

1006
00:42:03,160 --> 00:42:04,160
She's at the gym every day.

1007
00:42:04,160 --> 00:42:05,760
I see her posts on Instagram.

1008
00:42:05,760 --> 00:42:08,440
Is she okay?

1009
00:42:08,440 --> 00:42:13,040
I was like, where was all the concern when I was 320 pounds?

1010
00:42:13,040 --> 00:42:17,360
Where were you guys talking about, is Hannah going to die and have a heart attack while

1011
00:42:17,360 --> 00:42:20,160
she's sitting around doing literally nothing?

1012
00:42:20,160 --> 00:42:24,920
Now that I'm two years post-op, it's not even like I'm a month out pushing myself.

1013
00:42:24,920 --> 00:42:29,640
Now that I'm two years post-op with a super healthy relationship to exercise now where

1014
00:42:29,640 --> 00:42:33,120
I'm going to say again, I'm only at the gym for an hour.

1015
00:42:33,120 --> 00:42:36,200
My runs are typically an hour, an hour and a half.

1016
00:42:36,200 --> 00:42:40,000
I'm not spending five to six hours a day exercising.

1017
00:42:40,000 --> 00:42:44,240
I'm not working out three times a day, like once a day.

1018
00:42:44,240 --> 00:42:45,720
Once a day.

1019
00:42:45,720 --> 00:42:49,440
Now that you're putting yourself first as a priority, enjoying your life, taking care

1020
00:42:49,440 --> 00:42:54,160
of yourself, being in healthcare, doing things for your mental health, now the concern.

1021
00:42:54,160 --> 00:42:55,340
Now it's an addiction.

1022
00:42:55,340 --> 00:42:56,560
Now she's obsessed with it.

1023
00:42:56,560 --> 00:43:01,720
So I do have a therapist and I said to my therapist, is this bad?

1024
00:43:01,720 --> 00:43:03,320
Is my love of running?

1025
00:43:03,320 --> 00:43:06,600
She was like, oh my God, this is not addicting.

1026
00:43:06,600 --> 00:43:08,780
And she was like, no, this is normal.

1027
00:43:08,780 --> 00:43:14,320
And so it made me angry because most people I know go to the gym or work out once a day.

1028
00:43:14,320 --> 00:43:15,720
It's very normal.

1029
00:43:15,720 --> 00:43:19,760
My brother out west is running a 10K and a half marathon.

1030
00:43:19,760 --> 00:43:23,040
He does the climb the stairs stuff and well, he's a firefighter.

1031
00:43:23,040 --> 00:43:24,680
Okay, heart disease runs in the family.

1032
00:43:24,680 --> 00:43:27,160
Do you think it skips him because he's a firefighter?

1033
00:43:27,160 --> 00:43:29,360
Like has he had a cardiac workup?

1034
00:43:29,360 --> 00:43:30,920
Has he done blood work recently?

1035
00:43:30,920 --> 00:43:35,960
Like I had a literal cardiologist say, you are good to run.

1036
00:43:35,960 --> 00:43:38,400
And yet it's not enough.

1037
00:43:38,400 --> 00:43:39,600
Then you run.

1038
00:43:39,600 --> 00:43:44,200
So I run because mentally it makes me feel so happy and so good and no one's out on that

1039
00:43:44,200 --> 00:43:45,200
run with me.

1040
00:43:45,200 --> 00:43:49,240
I'm not running five minute miles.

1041
00:43:49,240 --> 00:43:53,840
My pace now post pneumonia is like nine minutes, nine minute kilometers.

1042
00:43:53,840 --> 00:43:58,160
Like I'm going slow because I'm not, I'm way out of shape for having two and a half months

1043
00:43:58,160 --> 00:43:59,160
off.

1044
00:43:59,160 --> 00:44:01,600
My ultimate goal is to get back to seven minute kilometers.

1045
00:44:01,600 --> 00:44:05,580
Like even my goal speed, normal, that's called average.

1046
00:44:05,580 --> 00:44:06,880
That's a jog.

1047
00:44:06,880 --> 00:44:10,920
So it'd be different if I was maybe doing this eight hours a day and I was trying to

1048
00:44:10,920 --> 00:44:15,120
set a three minute kilometer and people were like, Hannah, we're worried about you.

1049
00:44:15,120 --> 00:44:16,120
That's all you were doing.

1050
00:44:16,120 --> 00:44:18,120
Then there would be, there would be.

1051
00:44:18,120 --> 00:44:20,820
So anyway, so thank you for joining my Ted talk.

1052
00:44:20,820 --> 00:44:23,640
That's my exercise routine and Steph, I would love to hear yours.

1053
00:44:23,640 --> 00:44:24,640
Four months post-op.

1054
00:44:24,640 --> 00:44:26,640
It is way simpler.

1055
00:44:26,640 --> 00:44:29,520
It's okay, you're four months post-op, right?

1056
00:44:29,520 --> 00:44:30,840
Remember mine was super simple.

1057
00:44:30,840 --> 00:44:32,840
It was walking for a year.

1058
00:44:32,840 --> 00:44:34,480
Oh yes, it was walking.

1059
00:44:34,480 --> 00:44:35,480
So pre-surgery.

1060
00:44:35,480 --> 00:44:43,600
So the further, oh my gosh, past two years, maybe a year and a half.

1061
00:44:43,600 --> 00:44:46,320
I have been doing what was formerly called beach body.

1062
00:44:46,320 --> 00:44:47,800
Now it's called body.

1063
00:44:47,800 --> 00:44:48,800
Yeah.

1064
00:44:48,800 --> 00:44:56,480
Mix of strength and cardio, Pilates, yoga, the whole bar, you name it, tried it.

1065
00:44:56,480 --> 00:45:01,560
So it was a mix of that and then when the weather is nice, I started incorporating lunchtime

1066
00:45:01,560 --> 00:45:03,960
walks along with that.

1067
00:45:03,960 --> 00:45:10,560
So it was either the gym in the morning or the body workouts at home at some point throughout

1068
00:45:10,560 --> 00:45:12,760
the day and then lunchtime walks.

1069
00:45:12,760 --> 00:45:17,160
That was five days a week, sometimes six, usually five days a week.

1070
00:45:17,160 --> 00:45:21,660
And as I said, it would rotate from most of the programs or workouts I did were strength

1071
00:45:21,660 --> 00:45:27,600
training mixed in with cardio or you'd have a push day, a pull day, a leg day, and a cardio

1072
00:45:27,600 --> 00:45:33,540
day and then a mix, mix-met day.

1073
00:45:33,540 --> 00:45:36,600
And then you'd have your two rest days where you could do the rest or you could just do

1074
00:45:36,600 --> 00:45:38,680
whatever you wanted.

1075
00:45:38,680 --> 00:45:43,480
I'm really excited to get the lunchtime walks back in now that the weather is good.

1076
00:45:43,480 --> 00:45:45,440
But then surgery hit.

1077
00:45:45,440 --> 00:45:49,840
During Optifast, during the two week shakes, I just did walks.

1078
00:45:49,840 --> 00:45:52,560
I just didn't feel like doing my workouts.

1079
00:45:52,560 --> 00:45:56,840
So I did walks for the two weeks and then post surgery, it was the walks.

1080
00:45:56,840 --> 00:46:02,340
We talked about started small laps of the driveway, built those laps up and then started

1081
00:46:02,340 --> 00:46:09,200
going to the end of the street, to the school, downtown, we lived in a small town and started

1082
00:46:09,200 --> 00:46:13,520
bumping it out until I got back to my hour long walks.

1083
00:46:13,520 --> 00:46:16,520
Then I went through that one month follow up with the surgeon and she basically was

1084
00:46:16,520 --> 00:46:19,000
like, dude, just lift weights if you want to.

1085
00:46:19,000 --> 00:46:20,000
Love it.

1086
00:46:20,000 --> 00:46:21,960
Which was amazing because I really missed it.

1087
00:46:21,960 --> 00:46:23,160
I am the opposite of Hannah.

1088
00:46:23,160 --> 00:46:24,160
I hate cardio.

1089
00:46:24,160 --> 00:46:25,160
I hate it.

1090
00:46:25,160 --> 00:46:26,160
No, I get it.

1091
00:46:26,160 --> 00:46:27,160
I used to hate it too.

1092
00:46:27,160 --> 00:46:28,800
I would love to run.

1093
00:46:28,800 --> 00:46:34,720
It is a goal that I want to get to as I lose more weight and my joints can handle it and

1094
00:46:34,720 --> 00:46:35,720
all of that.

1095
00:46:35,720 --> 00:46:36,720
Exactly.

1096
00:46:36,720 --> 00:46:37,720
I want to get there.

1097
00:46:37,720 --> 00:46:41,080
I am not anywhere near that yet because I don't like cardio.

1098
00:46:41,080 --> 00:46:42,440
Yeah, give it time.

1099
00:46:42,440 --> 00:46:44,360
Give it a year and a half.

1100
00:46:44,360 --> 00:46:47,540
It just kicks in at one point.

1101
00:46:47,540 --> 00:46:54,160
So after that four week checkup, then I went back into weights and I started super like

1102
00:46:54,160 --> 00:47:01,200
I looked for programs that were a mix of strength training, cardio and body weight or like resistance

1103
00:47:01,200 --> 00:47:05,920
bands were a big thing I used at the beginning instead of dumbbells and weights.

1104
00:47:05,920 --> 00:47:08,600
I used a lot of resistance bands.

1105
00:47:08,600 --> 00:47:11,680
They're phenomenal for that kind of stuff.

1106
00:47:11,680 --> 00:47:16,620
So I just looked at programs that incorporated that and I just made modifications.

1107
00:47:16,620 --> 00:47:19,960
That was a big thing for me is don't be afraid to modify.

1108
00:47:19,960 --> 00:47:21,640
It doesn't mean you're any worse.

1109
00:47:21,640 --> 00:47:26,480
It doesn't mean the people who are doing the full out advanced moves are better.

1110
00:47:26,480 --> 00:47:27,840
Just modify.

1111
00:47:27,840 --> 00:47:28,840
And then I went into weights.

1112
00:47:28,840 --> 00:47:31,400
So now I'm still doing the same thing.

1113
00:47:31,400 --> 00:47:35,280
I'm still doing my body workouts.

1114
00:47:35,280 --> 00:47:41,400
I'm doing programs that are very similar that are strength mixed with cardio, but they usually

1115
00:47:41,400 --> 00:47:44,160
have at least one or two cardio days built in.

1116
00:47:44,160 --> 00:47:47,680
And then as I said, now that the weather is getting nicer back to my hour long lunchtime

1117
00:47:47,680 --> 00:47:52,040
walks as well to get the cardio in even more.

1118
00:47:52,040 --> 00:47:57,720
But my workouts are probably between half an hour and 45 minutes a day.

1119
00:47:57,720 --> 00:47:59,720
And I still do about five days a week.

1120
00:47:59,720 --> 00:48:00,720
That's awesome.

1121
00:48:00,720 --> 00:48:03,120
Five days is my goal, sometimes six.

1122
00:48:03,120 --> 00:48:05,200
And it's being flexible, like you said.

1123
00:48:05,200 --> 00:48:06,200
Yeah.

1124
00:48:06,200 --> 00:48:08,440
If you need to take a rest day, take a rest day.

1125
00:48:08,440 --> 00:48:09,440
Yes.

1126
00:48:09,440 --> 00:48:10,440
Oh my God.

1127
00:48:10,440 --> 00:48:11,440
Yes.

1128
00:48:11,440 --> 00:48:13,080
And don't be afraid to go the smaller rates.

1129
00:48:13,080 --> 00:48:17,660
I'm definitely using lighter weights than I was before, but I highly recommend resistance

1130
00:48:17,660 --> 00:48:23,580
bands for anybody who wants to start with strength training and hasn't, or if you've

1131
00:48:23,580 --> 00:48:27,840
had the surgery and you're looking for a way to work your way into it, get a set of resistance

1132
00:48:27,840 --> 00:48:28,840
bands.

1133
00:48:28,840 --> 00:48:29,840
They are also underrated.

1134
00:48:29,840 --> 00:48:30,840
Very.

1135
00:48:30,840 --> 00:48:31,840
And you can be so many.

1136
00:48:31,840 --> 00:48:34,600
Like I'll be on a call for work at my desk.

1137
00:48:34,600 --> 00:48:37,960
And if I don't have to be on camera, I'll do resistance band work while I'm sitting

1138
00:48:37,960 --> 00:48:38,960
at my desk.

1139
00:48:38,960 --> 00:48:39,960
Why not?

1140
00:48:39,960 --> 00:48:40,960
Right?

1141
00:48:40,960 --> 00:48:41,960
Why not?

1142
00:48:41,960 --> 00:48:42,960
I also had a walking pad.

1143
00:48:42,960 --> 00:48:46,760
There's lots of little things you could do, but it doesn't have to be anything crazy.

1144
00:48:46,760 --> 00:48:47,760
Yeah.

1145
00:48:47,760 --> 00:48:48,760
And that's the thing.

1146
00:48:48,760 --> 00:48:52,360
So it's just take your time, small increments.

1147
00:48:52,360 --> 00:48:54,120
You're not going to set out and do what everybody does.

1148
00:48:54,120 --> 00:48:59,160
I think my biggest advice, Stats heard me rant about this a little, but it's not the

1149
00:48:59,160 --> 00:49:00,160
personal trainer thing.

1150
00:49:00,160 --> 00:49:02,680
We'll cover that in another podcast.

1151
00:49:02,680 --> 00:49:05,140
Personal trainers, worth the money or not.

1152
00:49:05,140 --> 00:49:09,640
It's that again, we always kind of recommend watch for you follow.

1153
00:49:09,640 --> 00:49:14,180
But there's a lot of people that had bariatric surgery that we've both kind of said they're

1154
00:49:14,180 --> 00:49:16,320
not doing anything.

1155
00:49:16,320 --> 00:49:18,200
I think when you're starting out, start slow.

1156
00:49:18,200 --> 00:49:21,120
There is no, there's no rule being held over your head.

1157
00:49:21,120 --> 00:49:22,320
Get a walking pad.

1158
00:49:22,320 --> 00:49:23,600
They're amazing.

1159
00:49:23,600 --> 00:49:26,620
Put a walking pad under your desk and walk during meetings.

1160
00:49:26,620 --> 00:49:27,880
Like just add up your steps.

1161
00:49:27,880 --> 00:49:28,880
It's awesome.

1162
00:49:28,880 --> 00:49:29,880
I just-

1163
00:49:29,880 --> 00:49:31,880
Or in the evening while you're watching TV instead of sitting on the couch.

1164
00:49:31,880 --> 00:49:32,880
Yes.

1165
00:49:32,880 --> 00:49:35,720
The walking pad or pull out the resistance bands while you're sitting there watching

1166
00:49:35,720 --> 00:49:36,720
TV.

1167
00:49:36,720 --> 00:49:37,720
Yeah.

1168
00:49:37,720 --> 00:49:38,720
Playing video games.

1169
00:49:38,720 --> 00:49:39,800
There's so much cool stuff you can do.

1170
00:49:39,800 --> 00:49:40,800
Take your time.

1171
00:49:40,800 --> 00:49:42,360
You will find your niche eventually.

1172
00:49:42,360 --> 00:49:44,440
So like I did not find running until a year and a bit in.

1173
00:49:44,440 --> 00:49:48,680
Like I did not just wake up after bariatric surgery and be like, Oh, I'm a runner now.

1174
00:49:48,680 --> 00:49:50,880
You'll find your thing after maybe it's swimming.

1175
00:49:50,880 --> 00:49:51,880
Maybe it's spinning.

1176
00:49:51,880 --> 00:49:52,880
Or doing aqua thick too.

1177
00:49:52,880 --> 00:49:53,880
Yeah.

1178
00:49:53,880 --> 00:49:54,880
Aqua thick kickboxing.

1179
00:49:54,880 --> 00:49:55,880
But like-

1180
00:49:55,880 --> 00:49:56,880
And I love it.

1181
00:49:56,880 --> 00:49:58,660
The coolest thing is the world is your oyster guys.

1182
00:49:58,660 --> 00:50:01,880
You can actually do like, I, you can rock climb now.

1183
00:50:01,880 --> 00:50:04,880
Like just things that like I rode a horse for the first time and then was like, maybe

1184
00:50:04,880 --> 00:50:06,080
I'll get really into this.

1185
00:50:06,080 --> 00:50:11,040
Like it's just cool to finally have the door open where like weight is no longer an issue.

1186
00:50:11,040 --> 00:50:14,160
It's not holding me back from doing what I want to do.

1187
00:50:14,160 --> 00:50:15,360
Maybe I'll join a soccer league.

1188
00:50:15,360 --> 00:50:17,320
Maybe I want to start playing baseball again.

1189
00:50:17,320 --> 00:50:21,400
You just, you have options, but just take your time, try things, see what works.

1190
00:50:21,400 --> 00:50:23,480
But I cannot stress enough that you need to exercise.

1191
00:50:23,480 --> 00:50:29,280
I'm not sure why some people give it up after bariatric surgery, but it's not, it's like

1192
00:50:29,280 --> 00:50:31,080
a non-negotiable.

1193
00:50:31,080 --> 00:50:33,120
You do need to do something every day.

1194
00:50:33,120 --> 00:50:37,000
Even if it's as small as a 30 minute walk, you have to be consistent and you need to

1195
00:50:37,000 --> 00:50:38,320
exercise.

1196
00:50:38,320 --> 00:50:39,320
Take rest days.

1197
00:50:39,320 --> 00:50:40,600
I take time off to go home.

1198
00:50:40,600 --> 00:50:42,160
I take time off for vacations.

1199
00:50:42,160 --> 00:50:46,160
There are definitely days where if I'm not feeling it, I'm not pushing my body.

1200
00:50:46,160 --> 00:50:47,760
Watch the slippery slopes.

1201
00:50:47,760 --> 00:50:50,560
Uh, cause I've been off for two months.

1202
00:50:50,560 --> 00:50:54,740
Obviously pneumonia has done something to my body as well, but just being benched for

1203
00:50:54,740 --> 00:50:58,720
two months has completely set me back to the beginning of running.

1204
00:50:58,720 --> 00:51:01,360
Like I'm barely able to do two minutes now.

1205
00:51:01,360 --> 00:51:03,280
You know, I have to rebuild myself up.

1206
00:51:03,280 --> 00:51:08,520
So slippery slopes, you build momentum, build us, you know, build your plan.

1207
00:51:08,520 --> 00:51:12,720
But if you stop doing it, it's almost like you have to restart and are you really going

1208
00:51:12,720 --> 00:51:13,720
to restart?

1209
00:51:13,720 --> 00:51:14,960
It's hard to restart.

1210
00:51:14,960 --> 00:51:18,180
Just do what you feel comfortable with.

1211
00:51:18,180 --> 00:51:20,180
Do what makes you happy.

1212
00:51:20,180 --> 00:51:21,180
Sometimes you got to do the hard things.

1213
00:51:21,180 --> 00:51:24,520
I hate cardio to me when I look at my app of what, what the workout is saying.

1214
00:51:24,520 --> 00:51:26,000
It says cardio yay.

1215
00:51:26,000 --> 00:51:29,360
I literally am like, I don't want to do it.

1216
00:51:29,360 --> 00:51:32,680
And I hate it, but I feel so much better when I'm done.

1217
00:51:32,680 --> 00:51:36,000
It's for my body, for my mental health.

1218
00:51:36,000 --> 00:51:39,880
My mood is so much better when I work out.

1219
00:51:39,880 --> 00:51:44,120
And like I wrote, I think I said on another episode too, I had a, I did a bootcamp with

1220
00:51:44,120 --> 00:51:48,680
the trainer who always said to us, your body recognizes movement, not exercise.

1221
00:51:48,680 --> 00:51:49,680
Yeah.

1222
00:51:49,680 --> 00:51:52,720
Well, just move your body.

1223
00:51:52,720 --> 00:51:57,200
Another one, I was at my retreat this weekend, the one lady, she's a registered massage therapist

1224
00:51:57,200 --> 00:52:01,440
and she kept saying all weekend, motion is lotion, motion is lotion.

1225
00:52:01,440 --> 00:52:02,440
She's not wrong.

1226
00:52:02,440 --> 00:52:03,440
That makes sense.

1227
00:52:03,440 --> 00:52:05,040
Because we were doing yoga and everybody was at a different level.

1228
00:52:05,040 --> 00:52:11,800
And then instructor said, just do what your body can do and what feels good and what is

1229
00:52:11,800 --> 00:52:13,760
in your comfort zone.

1230
00:52:13,760 --> 00:52:15,800
Just move, motion is lotion.

1231
00:52:15,800 --> 00:52:16,800
Just get it going.

1232
00:52:16,800 --> 00:52:17,800
Start small.

1233
00:52:17,800 --> 00:52:21,800
Don't set yourself up to fail, but just get up and do something.

1234
00:52:21,800 --> 00:52:22,800
Consistency though.

1235
00:52:22,800 --> 00:52:27,640
Steph and I have said this often to each other.

1236
00:52:27,640 --> 00:52:29,400
It's not about motivation.

1237
00:52:29,400 --> 00:52:35,600
So if you're waiting to wake up after surgery and feel so motivated to just work out every

1238
00:52:35,600 --> 00:52:38,880
day, it's never going to come.

1239
00:52:38,880 --> 00:52:40,400
You have to be disciplined.

1240
00:52:40,400 --> 00:52:44,800
It's discipline that gets you up and gets you working out every day, but she's nailed

1241
00:52:44,800 --> 00:52:45,800
it.

1242
00:52:45,800 --> 00:52:49,020
You do not feel as bad after you feel really good after, because you're no longer working

1243
00:52:49,020 --> 00:52:55,280
out with 300 extra pounds that is really taxing on the body, requires a very long recovery

1244
00:52:55,280 --> 00:52:56,280
period.

1245
00:52:56,280 --> 00:52:59,920
You are lighter, fitter, your joints don't hurt, your legs don't hurt.

1246
00:52:59,920 --> 00:53:03,540
You feel good after working out, but it's consistency.

1247
00:53:03,540 --> 00:53:08,760
So make no mistake, I don't wake up full of sunshine and motivation every day to run three

1248
00:53:08,760 --> 00:53:13,080
days a week and to push for this 10K and to, even the day of the 10K, I'm probably going

1249
00:53:13,080 --> 00:53:16,280
to be like, oh my God, I don't want to do this whole thing.

1250
00:53:16,280 --> 00:53:20,240
It's discipline though, because I know I'm going to feel really, really good and accomplished

1251
00:53:20,240 --> 00:53:21,320
when I finish.

1252
00:53:21,320 --> 00:53:24,800
I know that I'm accomplishing something I never thought I could do in my life.

1253
00:53:24,800 --> 00:53:26,880
And so that's what someone said to me.

1254
00:53:26,880 --> 00:53:29,160
Wow, I really like following your running journey.

1255
00:53:29,160 --> 00:53:30,160
You're so disciplined.

1256
00:53:30,160 --> 00:53:31,280
And I was like, thank you.

1257
00:53:31,280 --> 00:53:32,280
That is a compliment.

1258
00:53:32,280 --> 00:53:33,280
Thank you so much.

1259
00:53:33,280 --> 00:53:34,280
It is.

1260
00:53:34,280 --> 00:53:35,280
I try to stick to my plan.

1261
00:53:35,280 --> 00:53:38,920
I have the plan laid out and before pneumonia, I didn't miss.

1262
00:53:38,920 --> 00:53:42,720
I was the three days a week running, the two days a week strength training.

1263
00:53:42,720 --> 00:53:46,880
Didn't miss, was there, even though I didn't want to some days, dragged myself out of that

1264
00:53:46,880 --> 00:53:49,040
house kicking and screaming.

1265
00:53:49,040 --> 00:53:54,320
So you don't just magically fall in love with this stuff, but when you make it part of your

1266
00:53:54,320 --> 00:53:57,000
life, it does become a little easier.

1267
00:53:57,000 --> 00:53:58,000
Like the-

1268
00:53:58,000 --> 00:53:59,000
It becomes part of your routine and your habit.

1269
00:53:59,000 --> 00:54:00,000
And it just becomes the new norm.

1270
00:54:00,000 --> 00:54:01,000
The dragging is not as much.

1271
00:54:01,000 --> 00:54:02,680
Yeah, it's the new norm.

1272
00:54:02,680 --> 00:54:06,720
And I always tell people, it's the first five minutes, that's the hardest.

1273
00:54:06,720 --> 00:54:09,880
If you can get over the first five minutes, you're fine.

1274
00:54:09,880 --> 00:54:16,800
And I've had people say, if you get into that five minutes and you still can't do it, then

1275
00:54:16,800 --> 00:54:18,200
okay, that's cool.

1276
00:54:18,200 --> 00:54:24,340
Maybe today's not your day, but 98% of the time, once you get through that first five

1277
00:54:24,340 --> 00:54:28,440
minutes, you're into it, you're in the groove, you're feeling good.

1278
00:54:28,440 --> 00:54:30,760
You can make it through the rest.

1279
00:54:30,760 --> 00:54:31,760
Yeah.

1280
00:54:31,760 --> 00:54:33,720
And that's, I wholeheartedly agree with that.

1281
00:54:33,720 --> 00:54:39,680
Like if you're feeling the groove, if you're feeling it, you know, go with it.

1282
00:54:39,680 --> 00:54:45,040
And there's a saying I found like early on in my journey when I was just walking, but

1283
00:54:45,040 --> 00:54:48,920
I don't know, came up on Instagram, but it was never, ever, ever let your mood dictate

1284
00:54:48,920 --> 00:54:50,300
your movement.

1285
00:54:50,300 --> 00:54:53,600
So you can't make a decision until you get moving.

1286
00:54:53,600 --> 00:54:56,440
Because like your mood and your thoughts are always going to try to convince you not to

1287
00:54:56,440 --> 00:54:57,440
do it.

1288
00:54:57,440 --> 00:55:01,700
So never, ever, ever let your mood dictate your movement.

1289
00:55:01,700 --> 00:55:04,160
Get out the house, get going.

1290
00:55:04,160 --> 00:55:09,040
And within five minutes, if that, you know, that voice, that nag, if that disappears and

1291
00:55:09,040 --> 00:55:11,080
you're okay, go for it.

1292
00:55:11,080 --> 00:55:15,440
And I was very honest in my first year of, like I would post my walks and I would say,

1293
00:55:15,440 --> 00:55:16,440
I didn't want to do this.

1294
00:55:16,440 --> 00:55:18,400
I was in a really bad mood today and exhausted.

1295
00:55:18,400 --> 00:55:20,200
I started the walk.

1296
00:55:20,200 --> 00:55:22,760
I was 10 minutes in and I was like, 5k is too much.

1297
00:55:22,760 --> 00:55:24,320
I'm not going to be able to do 5k today.

1298
00:55:24,320 --> 00:55:25,720
I'll just do like 20 minutes.

1299
00:55:25,720 --> 00:55:26,720
This is horrible.

1300
00:55:26,720 --> 00:55:27,720
Ugh.

1301
00:55:27,720 --> 00:55:29,680
And then my legs kept moving.

1302
00:55:29,680 --> 00:55:30,880
My body kept going.

1303
00:55:30,880 --> 00:55:34,080
The next thing you know, I was at the three kilometer mark.

1304
00:55:34,080 --> 00:55:38,440
And I was like, Whoa, okay, guess I'm going to turn around and do six, like go home and

1305
00:55:38,440 --> 00:55:40,160
finish with six kilometers done.

1306
00:55:40,160 --> 00:55:42,240
So she's right.

1307
00:55:42,240 --> 00:55:48,040
Move, move before you make the decision not to do this because after about five to 10

1308
00:55:48,040 --> 00:55:50,560
minutes, it gets way easier.

1309
00:55:50,560 --> 00:55:51,560
You're golden.

1310
00:55:51,560 --> 00:55:52,560
Yeah.

1311
00:55:52,560 --> 00:55:55,640
And if not, then that's your sign that today is just not your day.

1312
00:55:55,640 --> 00:55:57,880
And that is okay.

1313
00:55:57,880 --> 00:55:59,600
You showed up and you tried and that's what matters.

1314
00:55:59,600 --> 00:56:01,780
You did more than most people.

1315
00:56:01,780 --> 00:56:04,440
So yeah, that's our advice.

1316
00:56:04,440 --> 00:56:06,280
That's our exercise routines.

1317
00:56:06,280 --> 00:56:07,480
Follow both of us on Instagram.

1318
00:56:07,480 --> 00:56:11,800
You can see Steph's, you know, very big into the weight and she's four months.

1319
00:56:11,800 --> 00:56:14,960
So you can see what it's like lifting weights at four months and doing weight training and

1320
00:56:14,960 --> 00:56:15,960
strength training.

1321
00:56:15,960 --> 00:56:19,040
And she has really cool programs that she follows.

1322
00:56:19,040 --> 00:56:20,600
So it's kind of cool to see that.

1323
00:56:20,600 --> 00:56:22,640
And you always post your Apple watch.

1324
00:56:22,640 --> 00:56:26,320
People will be able to see like a calorie she burned in her activity level.

1325
00:56:26,320 --> 00:56:27,860
I post all my running stuff.

1326
00:56:27,860 --> 00:56:34,840
So if you want to see somebody try to run a 10k with very minimal training and you want

1327
00:56:34,840 --> 00:56:39,040
to see what it's like for someone who's never run a day in her life to literally try to

1328
00:56:39,040 --> 00:56:41,760
figure this all out on the fly, follow me.

1329
00:56:41,760 --> 00:56:45,360
I also post my watch and my stats and you know, I'm pretty on it.

1330
00:56:45,360 --> 00:56:51,440
We're both pretty honest about our exercise and our workout when it sucks, when it's good,

1331
00:56:51,440 --> 00:56:52,440
what we like, what we don't like.

1332
00:56:52,440 --> 00:56:56,120
So follow us on Instagram and we're more than happy to share our journeys there.

1333
00:56:56,120 --> 00:56:58,120
But thanks for listening about exercise.

1334
00:56:58,120 --> 00:56:59,720
Thanks for the good questions about exercise.

1335
00:56:59,720 --> 00:57:03,920
We hope we answered them all, but keep them coming because we would love to do this topic

1336
00:57:03,920 --> 00:57:04,920
again.

1337
00:57:04,920 --> 00:57:10,080
And maybe even bring on some people that can talk about personal training or training journeys.

1338
00:57:10,080 --> 00:57:13,760
But yeah, we love chatting to you about exercise.

1339
00:57:13,760 --> 00:57:17,840
Next week, we're going to talk about the other half of surgery.

1340
00:57:17,840 --> 00:57:20,960
So we'll finish part two of our surgery journey.

1341
00:57:20,960 --> 00:57:21,960
Love it.

1342
00:57:21,960 --> 00:57:22,960
Thanks guys.

1343
00:57:22,960 --> 00:57:26,400
Well, like always Steph, thank you for joining me.

1344
00:57:26,400 --> 00:57:27,400
Thanks Hannah.

1345
00:57:27,400 --> 00:57:28,400
Bye everybody.

1346
00:57:28,400 --> 00:57:35,840
Bye guys.