Podcast appearances and mentions of lauren sometimes

We all have those days where we feel like we're in a funk, it can manifest in many different forms, like imposter syndrome. Life has its inevitable ebbs and flows, and there are moments when we find ourselves stuck in a rut, seemingly disconnected from our passions and purpose. Join us for today's episode as we dive into how to power through and channel yourself back into the positive!   Using little moments of joy, we discuss how small deposits can help get you out of a funk and keep moving forward. By continually putting deposits into your happiness bucket, you'll get to the half full point of view versus half empty. In today's episode we'll explain how to get yourself out of a funk, even if you don't feel like it and power through to move forward. Life can get so busy, whether it be work, life or just stress; by taking a step back and reflecting on the moments of a funk you can re-evaluate how to move forward.    Get ready to level up as we uncover the power of reframing negative thought patterns, cultivating self-compassion, and embracing techniques to shift our mindset and lead a more fulfilling life!   Quotes   “Surrounding myself with the people that I knew were the right people to, like, Get Me Out of it, leaning, leaning on those people and also being by myself whenever like I truly like needed it in order to do self reflection or just whatever.” (3:15 | Priscilla) “Being able to understand that everybody goes through that in different levels, different ways at different periods, but everyone feels that way and that not everybody is always going to be happy all the time. It's just impossible, and so I think really knowing your tools and your little mental toolkit of what you can pull out when you're having those days” (08:16 | Lauren) “Sometimes you have to have a breakdown to get through a breakthrough.” (10:05 | Lauren) And so it's like there's a good line between like, you know, self-discipline and you know, having boundaries and all of those things. But also just like don't be mean to yourself like, be kind to yourself first and then that will just like, exude out of you and be able to give yourself what you need.” (18:47 | Lauren) Links Instagram: @forwardfemale @hernextbigmove Website: Forward Female Website Join Community: https://theforwardfemale.mn.co/ Schedule Consultation:  https://calendly.com/the-forward-female/discovery-call HoneyBook: http://share.honeybook.com/forwardfemale Email Us: hello@forwardfemale.com Amazon Storefront 

How does codependency sabotage our ability to practice self-care? What are some common ways that codependents FAIL to practice self-care?  Where, oh where, can we start with self-care? In this week's episode, Marissa sits down with Lauren Camacho, LCSW, about the ever-elusive and mysterious practice of SELF-CARE. Lauren specializes in self-care, especially with new mother's, and shares with us about her own codependency that came up after giving birth to her daughter. Marissa asks Lauren to share with us the ways she has seen codependency get in the way of our ability to care for ourselves and how we can put a stop to it. We end with simple, easy, and specific pointers on how to start practicing self-care ASAP. It's a must-listen! About this week's guest: Lauren Camacho specializes with Emotional Regulation, Self Care, and Leadership skills. She has spent nearly decade in the field working with people who experience anxiety, burnout, and disconnection and helps them live more wholeheartedly by becoming more confident, purposefully driven, while feeling good. She is a Psychotherapist and Certified coach who offers 1:1 sessions. Lauren's info: https://www.momsleadingtheway.com Free discovery call: https://www.momsleadingtheway.com/schedule-a-free-consultation Instagram: @_Lauren_Camacho DOWNLOAD LAUREN'S FREE SELF CARE E-BOOK! Click here for a copy: https://keap.app/contact-us/657495847113647.  Her e-book is a self care guide that goes beyond bubble baths and into effective self care practices to help you rewire the relationship that you have with yourself. It covers tools on how to take care of yourself emotionally, physically, socially, and spiritually.  More details on this week's episode: “How do you define codependency?” Lauren: “Codependency is taking or giving responsibility to someone or something else in order to meet our needs, whether that's emotionally, psychologically. The key word is responsibility.” Lauren adds how, despite having moments that we need support, if we give responsibility to others, we lose a sense of ourselves in the process.  Lauren talks about self-responsibility. If we are responsible for ourselves, then others are responsible for themselves. THEN, we have a responsibility to let others know what we need and so do they. “I'm not taking on anything that's mine or anything that's theirs.” “What are some ways you've experienced that in your own life?”Lauren: “I would say I'm a recovering people-pleaser.” Lauren recalls codependency in young motherhood when she was taking on all the responsibilities and having a hard time asking for help from her family.  “How does codependency sabotage our ability to self care?”  Lauren: “Let's look at the definition of self-care. Self-care is your ability to take care of yourself. It's really about understanding your needs mentally, emotionally, spiritually, physically, etc. It's a deep inquiry of self.” Codependency is all about external so it is the opposite of self-care. The longer we practice codependency, we get further and further away from ourselves. Lauren discusses people-pleasing, care-giving, and other ways that codependency sabotages our ability to care for ourselves. If we don't look at this, then we will have an identity crisis.  What are some "hallmarks" of non-self-caring behaviors related to codependency? Lauren: “Anxiety, depression, resentment is the big one. Irritability, burnout, exhaustion, fatigue.” Lauren describes how we can have behaviors, habits, moods, and so on that indicate ways that we cope with our codependency in non-self-caring ways. “When we start to detach from ourselves, we start to detach from everything.” Self-care can help us avoid the fight or flight mode to come back to ourselves.  Lauren adds more on resentment and how it relates to expectations. If others are not meeting our expectations, our resentment starts to build. BUT we often fail to verbalize our needs--which is a non-self-caring act. If we never say anything, then we are not taking care of ourselves.  You work a lot with new moms--what often happens when they are codependent before, during, and after pregnancy? Lauren: “In times of transition and change, it could expose what has already been present to us and magnify it. When going into pregnancy, it can bring up stress then when we have stress happening, we can go into a place of fight or flight again.” The coping skills and ways we coped before, like codependency, used to work for us previously but it eventually stops. With new moms, they are already depleted due to putting out so much energy, so being a people-pleaser will only add to their exhaustion. Lauren reveals how she learned to be a “leader and not a people-pleaser” with her daughter.  And if we don't address the codependency as young mothers? “Take a table with four legs. If the legs are your “needs,” and one of the legs is floppy, it's going to throw off the whole table.” That's what it is like when we are living in this ineffective way.  Where do you start when it comes to practicing self-care? Lauren: “Sometimes, the concept of self-care can be daunting. Think of it like an infinite game--not that it's never-ending--but taking it one step at a time.” Start with journaling! Lauren describes the benefits of journaling and asking yourself questions for self-inquiry. We develop that reflection piece and are better able to understand what's working, what's not working, and ask ourselves deeper questions. “What am I tolerating? What are my dreams? Where am I lying in my life?” And remember, consistency is the golden part.  Add rituals that bring delight!  As always, thank you for listening!DOWNLOAD LAUREN'S FREE SELF CARE E-BOOK! Click here for a copy: https://keap.app/contact-us/657495847113647.  Her e-book is a self care guide that goes beyond bubble baths and into effective self care practices to help you rewire the relationship that you have with yourself. It covers tools on how to take care of yourself emotionally, physically, socially, and spiritually.  www.codependummy.com https://linktr.ee/codependummy

Have you thought about shaping your legacy? Jackie Green and Lauren Green McAfee reminds us how a woman's every day shapes an eternal legacy in their new book, Only One Life. Jackie Green: A wife to Steve for 33 1/2 years, mother to six children, a mother-in-law and Gigi to her 4 grandchildren. Jackie is the co-founder of Museum of the Bible and relishes her roles to her family and supports Steve as President of Hobby Lobby and Chairman of the Board of Museum of the Bible. Lauren Green McAfee: A wife to Michael for 8 1/2 years. She is a speaker, writer, connector, and coffee enthusiast. She received her graduate degrees in Pastoral Counseling and Theology. And during this time, she worked at Museum of the Bible in its founding days. Today, Lauren works at Hobby Lobby as Corporate Ambassador all the while pursuing a PhD in Ethics and Public Policy. What two beautiful living legacies! "There's just no better goal to have in life than to pass on your faith to your family." ~ Jackie Green BOOK: Only One Life Connect with Lauren Green McAfee Connect with Jackie Green   Enjoy the multitude of topics discussed including Jesus and coffee, intentionality, legacy of courage, prayer, and eternal significance. Be inspired as you continue to shape your legacy! Only One Life Book Jesus & coffee Legacy Museum of the Bible Foundational connection Marie Green I need You, God! Little things Intentionality A full plate Busyness Susanna Wesley Living it out! Right here & now Faith Every day Perfection Amy Orr-Ewing Elizabeth Anne Everest Legacy of Courage Religious freedom Esther Preparation of heart 12 Character traits Prayer Seasons Fear Depression Be in the Bible Infertility Adoption Marriage How did it get away from me? Balance Eternal significance BOOK: Only One Life Connect with Lauren Green McAfee Connect with Jackie Green "Legacy is much bigger than possessions. It's the values that we instill in people, the impact that we have on other lives, and allowing that to live on beyond us." ~ Lauren Green McAfee   Quotes and statements within the interview: "Legacy --- What is that lives on passed you." ~ Max Lucado "Because of that foundation, we want to pass that along to future generations in our lives." ~ Lauren "Sometimes we make it bigger than it needs to be." ~ Jackie "Have I set my legacy goal?" ~ Jackie "Every day, we can choose to invest in the smalls things that will make a difference long term, but it does take intentionality cause that schedule will get away with itself." ~ Lauren "Are we interacting with our children in a loving, faithful way?" ~ Lauren "Seeing their real lives and just the grit that they had to walk forward no matter what came was encouraging to me to realize --- OK, well maybe we're not all that different. We have the same faith in common and that can help get us through." ~ Lauren "But no, I think we've got to grasp the every day." ~ Jackie "For me, I tell myself --- Jackie, God doesn't call the equipped. He equips the called." ~ Jackie "I just really got a lot of encouragement from seeing her a couple steps further in life than I am right now." ~ Lauren "For me, I just had to learn to be courageous and really trust in the Lord." ~ Jackie "God really does provide us of the courage that we need and the tenacity and the strength to endure things that we never wanted to or never thought we would." ~ Jackie "By re-reading my book in twenty years, what women will I then be relating in a different way that I'm not today, because of the experiences I'll have in the future." ~ Lauren "Prayer was a big life lesson for me at that time." ~ Jackie "It's being willing to go on that journey and embrace the moments, the teachable moments that God can provide us every day. But what are we going to do with them?" ~ Jackie "It's been interesting to try and navigate through friendships as season change and continue to invest in each other." ~ Lauren "Having a strong marriage cause that is an important aspect of our legacy." ~ Lauren "I might be halfway through my life. Wow! How did I get here so quickly?" ~ Jackie   What has your story gifted you, Lauren? Faithfulness "In everywhere I turn, that God has been in with me in the difficult and in the hard things. And that's something that brings a lot of comfort for walking forward in the future with joy." What has your story gifted you, Jackie? Knowing where my strength comes from "My strength has come from knowing where my strength comes from whatever my story might be." "I never walk alone. He's with me all the way."   Resources mentioned in the episode: BOOK: Only One LifeConnect with Lauren Green McAfeeConnect with Jackie Green Twitter: https://twitter.com/JackieDGreen Twitter: https://twitter.com/LaurenAMcAfee Facebook: https://www.facebook.com/LaurenAMcAfee1/ Facebook: https://www.facebook.com/jackiedgreenok/ Instagram: https://www.instagram.com/laurenamcafee/ Instagram: https://www.instagram.com/jackiedcgreen/   "One step at a time leads to miles of greatness!"   Subscribe to Create Your Now TV on YouTube. Listen to Create Your Now on Spotify. Listen to Create Your Now on iHeart Radio. Click here. 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In today’s episode, Annie and Lauren guide us through five easy ways to simplify a fitness routine. So often we overcomplicate things and that leads to no workouts at all. It doesn’t have to be that way! With these practical tips you can make working out a lot easier and a lot more enjoyable. What you’ll hear in this episode: How we overthink food and exercise Does a workout need to be sweaty and exhausting to be effective? How to get started if you aren’t moving at all NEAT - what is it and why does it matter? Muscle confusion - is it real? The value of doing the same workouts repeatedly Finding the sweet spot between consistency and boredom Why you should focus on large muscle groups Do you really need equipment? Why bodyweight workouts are great “What do I wear?” and other barriers that are easier to overcome than you think Overcoming perfectionism and managing our own expectations How to build a backup plan The value of small, sustainable consistency over the long term   Resources: Balance365Life on Instagram Cosmic Kids Yoga Workout Wednesday where you don’t have to get off the floor https://www.instagram.com/p/BrAu5OLHcQj/ ) Learn more about Balance365 Life here Subscribe on Apple Podcasts, Spotify, Google Play, or Android so you never miss a new episode! Visit us on Facebook| Follow us on Instagram| Check us out on Pinterest Join our free Facebook group with over 40k women just like you! Did you enjoy the podcast? Leave us a review on Apple Podcasts or Google Play! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: Welcome to Balance365 Life Radio, a podcast that delivers the honest conversations about food, fitness, weight, and wellness. I'm your host Annie Brees along with Jennifer Campbell and Lauren Koski. We are personal trainers, nutritionists and founders of Balance365. Together we coach thousands of women each day and are on a mission to help them feel healthy, happy, and confident in their bodies on their own terms. Join us here every week as we discuss hot topics pertaining to our physical, mental, and emotional wellbeing with amazing guests. Enjoy. Hey, hey, thanks for listening to another episode of Balance365 Life Radio. Today's episode is all about how to simplify your fitness routine. So often we see women with the best of intentions overthinking exercise, and it ultimately prohibits them from taking consistent action or any action altogether. If that's you, this episode is a must listen. Lauren and I give you five ways to pare down your approach to fitness so you can get in some exercise and get on with your day. By the way, on this episode, Lauren and I talk a lot about our workouts we share on Instagram every Wednesday. If you're not already, be sure to follow us on Balance365Life on Instagram so you can snag a new free workout every Wednesday. Enjoy. Lauren, welcome to the show. How are you? Lauren: I am good. How are you? Annie: Good. What are you up to today? Lauren: Just getting back into, like, work week because last week I think your kids were all out of school and my kids were all out of school and I was so happy to drop them off this morning. I feel like real life again. Annie: Agreed. The snow days. They are a fun surprise once in a while to like, "Hey, let's, like, go do some snow stuff" or- Lauren: Yeah. Annie: Like just chill in our PJ's all day. But I was ready to get back to the routine. Lauren: Yeah, we were off for a week and a half, so it was like almost another, like, Christmas break. It was like, "Ah!" Annie: Yes. Which ,when you're not planning for it and you're still trying to get all your work things done, it's like, it can be a little bit stressful. Lauren:  Yeah. Annie: Yeah. So what did you do last night, by the way? You posted on Instagram a fancy photo. Lauren: Oh, we went to go see the Phantom of the Opera. Annie: That's fun. Lauren: In Detroit. Yeah, it was fun. It was the first time I'd ever seen it live. Annie: So you skipped the Super Bowl. Lauren: Yeah. Well when we bought the tickets we didn't know what was the Super Bowl. So it wasn't, like, an on purpose thing, but we still went cause we spent a lot of money on the tickets. Annie: Is James a football fan? Was he? Lauren: Not really, I mean he'll watch it but he's not like a big fan. So- Annie: I didn't even realize until the third quarter that the Rams are now in LA, not St. Louis. Lauren: Oh, I don't even know who the Rams are. Annie: Well, they used to be the Saint Louis Rams and then it was like the LA Rams and I'm like, "I thought the Rams were in Saint Louis." Lauren: So you can just move? Annie: I guess. I dunno, I'm not into pro football. Lauren: I'm in Detroit and the Detroit Lions aren't so great anymore. I guess they used to be. But they haven't been in a long time. So, yeah. Annie: Well, I'm in Des Moines and we don't have a pro football team. So college football is much, much more popular here. Lauren: Yeah, we have good college football too. Annie: So you and I are talking about fitness today, simplifying your fitness routine. And this topic kind of came to us because I think the three of us were discussing essentially how women overthink it. Everything- Lauren: Everything. Annie: Like nutrition and fitness. But we're going to start tackling fitness. But women overthink it and it's like they get so caught up in these small rocks and the small details that they almost become paralyzed and they, like, just don't do anything at all. And it's part mindset and part just like basic information on how exercise can look and can work in your life. Because I know, I mean, it's easy for me to say as a personal trainer, I find myself in the gym just naturally with clients or coaching class or whatever. But I realize that not everyone has a love for fitness or a passion for fitness like I do, which is why it's great to have you on the podcast, not to throw you under the bus, but you owned that, like, fitness is not like something that you just love to do. Lauren: It's the first thing that goes for me when I get in a busy season or stressed out and I'm sorry about my voice, I'm just getting over a cold. But yeah, it's the first thing that like gets chopped off for me. Annie: Yeah. Which I think is really common for a lot of people. Like it feels like, kind of almost like a luxury to some people, that if they have the time they'll do it. But oftentimes it's kind of a catch 22. Like you aren't going to have the time unless you make the time and- Lauren: Right. And like, I'll get in the habit and it'll be good. But it takes the longest for me, it seems like to get into that habit and then it's the first one that's the easiest that drops off. So I'm just kind of constantly going back and forth. In and out, which at this point with, you know, two little kids, I'm okay with that. Annie: It's good enough. Lauren: Yeah. Annie: Yeah. So today we just want to give you five ways to simplify your fitness routine and some of its mindset related, some of it's actual practical advice. But I want to preface this by saying that all movement counts, and this can be a really huge mindset shift for a lot of people in our communities. We've seen this. It's, what we hear commonly is, "Walking doesn't count," or "I didn't break a sweat so it's not enough or it wasn't, I didn't, I wasn't sore the next day, so it must not have been effective." And so often people think that they have to be drenched and exhausted and sweaty and on the verge of throwing up for a workout to be effective or for, to exercise to get any benefit out of exercise. And that's just not true. Right? Lauren: Right? Yeah. And I'll also add too, like if you're in a really stressful season of your life, like if you're newly postpartum or just, you're in a really stressful period, something like walking is actually going to be, can be more beneficial than stressing your body out more with an intense workout. Right? Annie: Absolutely. Yeah, they're smart, smart choices. And smart choices don't always feel the most physically taxing, you know, but they're still good choices. Okay, so let's, let's dive into it. The first suggestion to help simplify your fitness routine is simply to level up. And what we mean by that is you don't have to go from zero to 60 overnight. If you're not currently moving at all, even just five minutes is a step in the right direction. But what we see so often as people are like, "Okay, I'm going to, I'm going to start exercising and I'm going to do this thing" and Sunday night they like write up, this used to be me, so I'm speaking from my own personal experience. I'd write out like all these workouts, I'd write out seven days of workouts and it would have this like cardio element, strength element. And then I do a little stretching and I mean honestly I'd probably pair this with all of my food changes too and I'd have this little journal and look really, really great on paper and I might be able to do it for a couple days. But then it's like, "Oh my gosh, like, this is just too much. I can't stick with it." Or I was really motivated at the start of the week on Monday, but now it's Thursday and I don't want to get up early anymore and I'm tired and my body's sore and I can't sustain it. So I would just quit. And that's, we see that kind of pendulum shift. Like they pull this, you know, if you can imagine one of those pendulums, you pull that ball back all the way to one side and that's you doing nothing. And then people ramp it up and they let it go and they do all the things and then they just swing from nothing to all of it, nothing to all of it. And so if you're at a stage where you're not doing anything, doing a little something is a benefit. If you find yourself maybe a little bit more moderate exercise and you want to get some more benefit than you can level up, you can increase the intensity or the duration or try a new activity. But the idea isn't that you have to jump from, like make big leaps. You can just make small steps to level up your fitness routine as you see fit. Lauren: For sure. One of my favorite places for people to start that I like to suggest is if you're someone who's doing nothing right now, I like to suggest starting with something that takes no extra time, right? So, like, Simply parking in the furthest parking spot when you're going shopping or when you're at work and taking the stairs instead of the elevator and just adding those little extra movements throughout your day, they can make a big difference if you do them every time. Annie: Absolutely. This is, what you're describing is, I know you know this, just for our listeners that may not be familiar with this term, it's called NEAT. It's a non-exercise activity thermogenesis. And this is something we actually cover inside our Balance365 program because, and we can put this infographic in our show notes for you, but it's a little bit harder to describe visually over an audio podcast. But essentially if you saw the, how NEAT contributes to energy expenditure or calories burned it, it accounts for more than an actual workout more often than not. So in other words, all the daily movement that you do throughout the day, the chores, the chasing after kids, the picking up kids, hauling groceries, running up and down stairs, mopping the floors, doing the dishes, all of that that you do, actually all that movement that you do actually accounts for more energy expenditure than an hour in the gym more often than not. And, but so often people are like, "Ugh, you want me to walk around the playground while my kids are playing or swinging?" It's like, "That's not, like, that's not worth it." And actually it really is. It all adds up. Okay. Number two, this is one of my favorite ways to simplify your fitness routine and it's to repeat the same workout over and over again and changing up your workout every week or every day can require a crap ton of mental energy, especially if you're the one that's like dictating how you should change it up, which is what I was describing just a little bit ago. You know, every Sunday night I would scour Shape magazine and a Muscle and Fitness Her and Health magazine and like piece together these workouts and I'd be like, "Okay, I'm going to, I'm gonna do this workout and then I'm going to do this yoga workout and then I'm going to do this Youtube workout and then I'm going to write my own strength leg workout or whatever."And I would have something different every single day. And that can require just a lot of effort. And additionally, I know a lot of people have heard the idea of muscle confusion, right? Have you heard that? Lauren: Yeah. Annie: You've heard of it? Yeah. It's been kind of used as a marketing tactic, as a "pro" to, like, workouts that do constantly vary their workouts. Right? And I don't need to name any names, but I think you can think of what talking about and you might have heard comments like you need to keep your muscles guessing or you need to keep your muscles confused. And that doing so increases the gains, right? Like you'll get stronger, you'll get fitter, you'll get leaner faster if you keep your muscles guessing. But it's pretty much garbage. And in fact, in my personal and professional experience, the reason people don't get the gains thereafter is because they don't stick with anything long enough to actually get them.   And science backs this debunking of the muscle confusion philosophy too because our bodies, specifically our muscles, respond to a philosophy or principle called progressive overload, which means that you train a specific muscle group or a movement pattern, progressively adding intensity or duration over a long period of time and so hard days are followed by easier days or longer periods of intensity or followed by longer periods of rest and recovery. But either way, to get better at something, repetition and consistency are key. So you don't have to expend a bunch of mental energy or even physical energy thinking, "I'm going to use kettlebells and then I'm going to do cardio and then I'm going to do strength and then I'm going to do some mobility and then I'm going to do all these things." If you really just want to get stronger, if you want to increase your ability to run, you just need to run, you know, like, run a little bit faster, run a little bit longer, you can vary it that way. Now on the flip side, I know some people are listening to this and they are going to say that repeating the same workout over and over again is boring. Lauren: I would say that. Annie: Yeah, which I totally understand too. And honestly that's one of the reasons I really enjoy Crossfit is because it has a lot of variation to it. They use a lot of different pieces of equipment. They train a lot of different movements. They vary the sets and the reps schemes. And I think it's really important that you find that sweet spot between consistency and boredom. So if you find yourself getting bored and then you're just not doing any workout at all, like, it's okay to switch it up. I'm not saying don't switch it up, I'm just saying it's not necessary to switch it up. Lauren: Right. Like if that's something that's keeping you from doing something because you think you have to find something new to do all the time. Annie: I mean, for me, for example, I trained powerlifting for almost five years. I squat, benched and deadlifted every week for almost five years. And yeah, that was boring. There were some workouts where I was like "Ugh, snooze fest, five sets of eight again or three sets of five again." But guess what? I got really good at squat, benching and deadlifting and, again, this is a, you don't have to, if you want to vary your workout, if that's something you like to do because it's fun for you and you can do it, great. But if you're feeling stuck in the overwhelm of, "Oh my gosh, I have to think of something every day new to do" and that's keeping you from doing any exercise at all, I'm giving you permission to just cut it out. Like, it's not necessary. Lauren: So something really important for me, which is, I think, what you're just talking about is, like, decreasing the mental load of my workout. So for me, it's, like, going to a class where I literally just have to show up and like, I don't have to think, I just go there and show up. Or another thing I've been doing since I haven't been going to classes recently is, just shameless plug for the Wednesday Balance365 workouts that we post on Instagram is I've just been doing those and we have enough now where I can do them, you know, Monday, Wednesday, Friday or whatever, and just cycle through them. And I, again, don't have to think about it. I just open the app, look at the picture and do it. Annie: Right. And I think if you pay attention to those workouts, you'll see that they almost always have some of the basic elements in there. They'll have a squat, a hinge, a core, a pulling variation. Like there's still some basic elements of a well rounded fitness program. Is it going to help you deadlift 315 pounds? No, but that goes back to our first suggestion to level up. If that's a goal of yours, then, then you're probably, you know, at a different space than a Wednesday workout. That can be a great supplement. But the Wednesday workouts are great for people that are like, "I don't know what to do. I just need someone to tell me what to do." And again, that goes back to why like Crossfit, because I train people a lot and I think up their programs really well. Annie: If I left up to my own devices to write my own program, I would be doing the things that I like all the time and not the stuff that I don't like and probably should be doing and need to get better at. And, I don't want to think, like, I'm just, like, "Just tell me what to do and I'll just do it." And so I can just focus on doing the workout, get in, get out and be done. Lauren: Yup. Annie: Okay. Number three, focus on large muscle groups can help you to simplify your fitness routine. And by large muscle groups, I mean compound movements. And what I mean by compound movements is movements that are using utilizing more than one joint at a time. So a lot of times I'll see kind of these, what I call bodybuilding exercises, where they're focusing on just one muscle group, which is great if you're a bodybuilder, but they'll do, you know, three exercises for a bicep or three exercises to work your quads or four exercises to hit your hamstrings from all these different angles. And again, that's great if you're interested in bodybuilding and isolation movements. But if you're short on time and you're looking for the most bang for your buck, you can either do a lot of exercises working one muscle group, or you can do a fewer exercises that recruit more muscle groups, more joints, like squats, deadlifts, pull ups. So again, that's why when you see going back to those Wednesday workouts, when you see those workouts, they're almost always compound movements, right? They're thrusts, it's a squat with an overhead press. It's a burpee. It's a RDL. It's a deadlift variation. It's a Kettlebell swing- Lauren: Walking lunges. Annie: Walking lunges, which is everyone's favorite, right? Everyone's like, "I hate walking lunges, that and burpees." Lauren: I'll take walking lunges over burpees any day. Annie: Maybe we should do both. Lauren: I'll take anything over burpees any day. And supermans or superwomans. I do not like those. Annie: Is that a shoulder thing? Lauren: I don't know. Annie: Oh, I like superwomans. See the reason why superwoman's, just a side note is, in a lot of, excuse me, a lot of our workouts is because I like to have bodyweight workouts for people that don't have access to equipment for whatever reason, but to do pulling exercises to work your posterior chain, to have like a rowing, pulling exercise with no weight, that's difficult to do. Lauren: Yeah. Annie: Like a lot of times you need weight and superwomen, which, if you're not familiar with that exercise where you lay down on your belly and you lift your arms and your legs, like you're flying like a superwoman, at the same time to work your backside of your body, it can be really beneficial. But- Lauren: I still do it, I just- Annie: You don't like those? Lauren: It's not my favorite. Annie: Oh, interesting. Lauren: Side note. Annie: So maybe the next Wednesday workout should be all of Lauren's least favorite exercises- Lauren: Yeah, burpees, superwomans, what else? I hate inchworms. Annie: Lunges. Oh, those are fun. And kids like them too. Like does Elliot ever workout with you? Lauren: Sometimes she does. She usually just takes my stuff and then goes and plays with it. Over the, I want to say winter break, the snow thing, school closing. I don't know why I can't think of a name for it. We actually started doing Cosmic Kids Yoga and she really likes that. Annie: Oh, that's fun. Lauren: Yeah. It's cute. Annie: I don't know if my kids would be into that or not. We should link that in the show notes. That's a cute, a fun way to get moving with your kiddos. Okay, we digress. Anyways, moving on. So focus on large muscle groups, compound movements. If you need ideas the Wednesday Workouts are a great idea. We also have a YouTube channel. If you're just looking for workouts. Balance365 on YouTube where we have a fair amount of free workout videos, which we take you through, start to finish. They're mostly under 20 minutes. I narrate all of them to give you cues and tips so you can follow along. You can press pause, you can write down the workouts and take them into your garage or your gym and do on your own. If you don't want to follow along with the video. But they're pretty good workouts. Lauren: Yeah, they are really good. I enjoy them. Annie: I mean, I wrote them, so you better agree. Anyways, okay, tip number four to help simplify your fitness routine is to get rid of the gear. You don't need a bunch of fancy equipment. That can be fun and it can make it really exciting and exhilarating, but body workouts are great. Bodyweight workouts are great, excuse me. They can be super effective, super efficient and minimal equipment works well too. I personally can get a heck of a great workout with just one kettlebell. So don't let this idea of "I need all the resistance bands, I need multiple sets of dumbbells. I need sizes of kettlebells. I need a barbell, I need a ball, I need a mat, I need a timer. You don't need all of that stuff to get in a really, really great workout. And in fact, I just did a bodyweight workout on Monday and I was sore. Now I say sore. That's not an effective way of deciding if your workout was great or not, but you can, my point is you can make body workouts challenging or not if you want. And again, I've been lifting for years and years and years and I still do bodyweight workouts, a fair amount or body weight movements, a fair amount. So, I think, I wonder a lot of times if people kind of poopoo bodyweight workouts or workouts with minimal equipment or workouts that don't have a ton of gear or equipment or cardio because they think, "Oh, that's not very hard or that can't be very hard if I'm not using a ton of weight." And I would challenge you to try it because they can be pretty difficult. And even, I'm just throwing this in there, cause I notice a lot of our Balance365ers do this, that even your pj's can double as workout clothes. And again, this is one of the barriers that I see women kind of get hooked up on is "What do I wear?" Or they're trying to wake up early and do a workout and they're like, "Ugh, I have to get dressed, find my clothes, find my sports bra, the right tennis shoes, blah, blah, blah, blah, blah. It's just too much." And so we've seen a fair amount of women in our community just work out in their pajamas. Lauren: Yeah. Annie: Bra, no bra up to you. Whatever you're comfortable in. But especially if you're, like, working out at home, like, who cares? Right? Like workout in what's ever comfortable with you. Your gym might have some guidelines. I know at the first gym I worked at you had to wear a shirt and that sort of stuff, but get up and work out in your pj's or do a workout in your pj's right before bed. Like don't let that be a barrier to working out. Don't, you don't have to overthink like, "Oh, I don't have on the right clothes." And again, we've even seen women walk on the treadmill or take a walk in their work clothes over their lunch hour or in jeans, you know, that works and it counts and it's good enough. Lauren: Yeah, I wear, leggings most pretty much every day. So I just, I literally do home workouts just in my clothes. Annie: Yeah. Lauren: Like, you know, it's 15, 20 minutes and I'm done. I don't have to change my whole outfit and change it back. Annie: Yeah, half the time I don't even throw my hair up in a ponytail anymore. I'm like, I'm that girl. I'm that girl, I cringe to say this, but I used to kind of poke fun at girls that worked out with their hair down. I'm like, "How do they do that? Like how, like how, like aren't they hot? Aren't they sweaty? Isn't in their face?" And now I'm that girl. I'm like, "You know what? I have five minutes. I'm going to do a couple of movements as, until I run out of time and that's going to be good enough." I don't even put my hair in a ponytail, like, just go. Just move. Again. It all counts. It all adds up. Lauren: Yup. Annie: Okay. And our last suggestion is kind of what we've been talking about all along is to help you simplify your fitness routine, and this is definitely a big mindset shift. It's become one of our biggest mantras in our community is "All or something." And the all or something approach to fitness is life changing in my opinion. Because again, I think I've already said this, but women and men, but we work with women, women poopoo workouts because they aren't hard enough. They aren't long enough. They don't use enough weight. It doesn't hit all the elements of cardio strength and mobility. And as a result ,we say that's not good enough. So we just don't do anything at all. "It's not a perfect workout, so I'm not going to do it." And how many times have you let not being able to do the perfect workout keep you from doing anything at all? Right? Lauren: A lot of times. Annie: A lot. Lauren: Yes. Before the last few years. All the time. Annie: Yes. Lauren: If I look at my workouts from, especially the last year since I've had Benny, none of them are crazy intense or super long or perfect or the most effective that they could possibly be, but I'm doing something. Annie: Yes. And that's really all it boils down to. Like, you know, we've said this before in other podcasts, but people get so stuck in living in that all or nothing, they're either on the wagon or off the wagon. They're right, wrong. They're good, bad, black, white, that they forget that there's a whole host of options in between there. There's this big gray continuum in the middle of those two extremes. So as for fitness, it's like you're either not doing any exercise at all on a given day or given week or a month, or you're doing all the things. Like those are not your only two options. You can take a 10 minute walk or do three sets of glute bridges. I mean, I even wrote a workout for Workout Wednesday, we can reshare it, where I said, you don't even have to get up off the floor for this one. Lauren: I did that one. Annie: I know, I've been there where you're like, you're playing on the ground with your kids or you're laying on the floor or whatever and you just cannot be bothered. Lauren: There were superwomans in there. Annie: Glute bridges, clamshells, pushups. We can do all the workouts from the floor, but I imagined people just like slithering off their couch, like sliding to the floor. But again, is it, is it perfect? Is it the most intense workout of your life? Is it going to leave you so exhausted or you can be drenched in sweat? Are you going to be extremely sore? Probably not, but it counts. It counts. Lauren: And you know what? The benefits of exercise come when you do them consistently, right? So if you're like "Go hard or go home", well, you go hard for a week and then you go home for the next four months, right? Like that's, that's not really doing anything for you. If you were to take a walk every day for four months, then that would be, you'd be in a much better place. Annie: Right, or say you, I mean even just by the math or by the minutes, you say, "I'm going to do, you go really hard and you do 10 workouts over the course of four weeks," you know, five days a week for two weeks, that's 10 workouts. Or you say "I'm going to do three workouts a week because that's more sustainable for me, that's more enjoyable. I can actually fit that into my life." In the longterm over the course of six months, like we're looking at a lot more workouts and I'm guessing at the end of six months you're going to be a lot stronger. And in fact, before we started recording this, Jen had some audio problems so she couldn't join us today, but she was saying that she's currently getting, getting really strong and she's the strongest she's been in a really long time and Jen's owned that she's had periods of exercising kind of ebb and flowing, but she's been working at it for eight weeks and she joked about how like that's, you know, "I've been working at this for eight weeks now. Like, I should see all the gains, like how it's kind of a short period of time." I think a lot of people in mainstream fitness think eight weeks is a really long time. And in the grand scheme of things over the course of the year, eight weeks is pretty minimal. So you have to be able to think, like, what can I do for the long term? And over the course of eight weeks, 10 minute walks, that adds up a lot over the course of eight months. Like so don't poo poo exercises just because you can't get it all in. And one of the things that I stole from James Clear, we also have in our Balance365 program is to have kind of a backup plan. And one of my favorite "all or something tools is the if/then statement. Do you remember this? We've talked about this, right? Lauren: Yup, Yup. Annie: That, so what that looks like to me is, "Okay, if I can't get in my workout over lunch, then I will take a 10 minute walk before go home." Or "If I can't get in a full workout this morning, then I will do 30 minutes of it," you know? But like again, you have to, it's just a backup plan. It's to help you think of like, "Okay, I can't do this, but what can I do?" Not, "Well, I can't do this. I can't do anything." It's like, what's the something here? And you know, that's a really good example, Annie. A lot of times, you know, they'll be running late. This happens to me a lot. I drop my kids off at school and if we don't get out the door on the right time, then I'm going to be five minutes late for my class at the gym. And there's so many times where I'm like, "Oh, I'm late. I'm just, I don't, I shouldn't, I shouldn't even go." I'm like, "You know what? I can show up five, 10 minutes late and still get in a great workout. It's shorter, you know, I might have to play catch up a little bit, do my warm up, and then jump in. Or I might have to stay a little bit later, but I can still do something instead of just saying, oh, I missed it so I can't do anything." Lauren: Right. And I think having that if/then statement planned out in advance is also really helpful. So because for me, I know that when things aren't going my way, like when I'm rushed and flustered, that's not the time for me to be like, "Okay, well what can I do?" Like, I'm more likely in that moment to say "Screw it," but if I have this planned out and I'm like, "No, if I can't do this, then I will at least do this." Then I'm like, you know, it makes me feel that much better about doing it in the moment. Annie: Yeah. And let's be honest, like, if you're listening to this, you're probably a busy woman. You either, you know, whether you work or not or how many kids you have, like we're all really, you know, our schedules are packed as much as, as we'd like to admit that they've, like, we have time, like we have time to exercise but if kids get sick, school gets canceled, things come up, if you're like me, forget about projects that you're supposed to have done for Lauren and you're like, "Oh crap, I have to do this now." And like you said at the beginning of the show, Lauren, exercise is one of the first things that gets chopped off the list for a lot of people- Lauren: Yeah. Annie: But maybe instead of chopping it all off, can you just chop off some of it? You know, like, can you do the something? Lauren: Right. Annie: Yes. Okay. Let's do a quick recap. Ways to simplify your fitness. The first one was to level up. You don't have to go from zero to 60 overnight. You can just take small steps and just keep leveling up and up and up and up and up until you're at a fitness level that you're comfortable with. Step two, you can repeat the same workout. We debunked the idea of muscle confusion, that you don't need to keep your muscles guessing. And in fact, the opposite can be true, that consistency and repetition are needed to get #gains. Step three, focus on large muscle groups, especially if you're short on time. You can do a bunch of isolation exercises, which is great if that's the style of exercise you like or if you're into bodybuilding. It's not necessary though, which is why you see us using a lot of movements like squats, deadlifts, pullups, pushups. You can also get rid of the gear if that's keeping you from doing any exercise at all. You don't need a ton of equipment, your PJ's can double as workout clothes. You can use just one piece of equipment or body weight workouts, it all counts and number five, "all or something" your workouts, which means if you can't do it all perfectly, then you can do something, right? Lauren: Sounds good. Annie: Yeah. Lauren: Sounds like a plan. Annie: Yes. Like who doesn't want to go exercise, right? Like, let's go! Lauren: Says the person I know- Annie: I actually didn't exercise this morning. I took the day off and I am totally fine with that because rest and recovery is needed. So, I am walking the walk, right? Talking the talk. Walking the walk. Lauren: Yeah. Annie: Okay. Well, thanks, Lauren. And hey, if our listeners want to continue the discussion or if they need more information on a ways to simplify their fitness, they can join our free Facebook group Healthy Habits Happy Moms on Facebook, 40,000 women worldwide. A lot of them are already working on their exercise habit or working movement into their day through their NEAT and we would love to have you in there if you aren't there, right? Lauren: Yeah. Annie: Okay, good chat, Lauren will talk to you later. Lauren: Alright. Bye. Annie: Bye.    

GUEST BIO: Lauren Lee is a Technical Product Manager at Go Daddy where she gets to evangelize a platform team that optimizes the engineering process for developers.  Lauren helps teams to adopt a framework that makes prioritizing Machine Learning, experimentation, personalization and mobile-first development simple. EPISODE DESCRIPTION:         Phil’s guest on today’s show is Lauren Lee. Lauren started her IT career later than most. After spending 7 years working as a teacher she secured a place at the Ada Developers Academy. From there she has gone on to work for Amazon as a software development engineer and secure her current role at GoDaddy as a technical product manager. KEY TAKEAWAYS: (00.59) – So, Lauren, can you expand on that brief introduction and tell us a little bit more about yourself? Lauren explains that for 7 years she was a teacher. But, she quit her job and attended a coding program at Ada Developers Academy. It was an intensive tuition-free course that takes 11 months to complete. Students spend 6 months in the classroom, followed by a 5-month paid industry internship. The academy specializes in helping women and gender diverse people to start a successful career in the tech industry. From there, she became a software engineer at Amazon and has recently transitioned to a technical product management role with GoDaddy. Lauren describes her main function as being to act as a bridge between the engineer, designers, marketers and the end users. (1.52) - Phil asks Lauren how she ended up working for GoDaddy. Lauren explained that they are a sponsor company for the developer’s academy. Everyone Lauren knew that worked for them said that they were excellent employers that offered a truly inclusive culture. So, when she needed a job she chose to interview with them. Right now, Lauren is working on the website building side of things, helping small business owners to succeed. (2.58) – Can you please share a unique career tip with the I.T. career audience? Lauren says it is important to understand the power of communication and be an empathetic educator. Her work as a teacher demonstrated to her that people communicate in different ways. Lauren has found that bearing this in mind has also helped her to be more effective in her IT career. As a teacher, she learned to be an empathetic educator who adapted the way she taught to the needs of her students. Today, it is not hard for her to adapt her way of communicating to suit the audience she is speaking to. Getting into the mindset of the people you are talking to is a good habit. It helps you to think about things from different perspectives. (5.12) – Can you tell us about your worst career moment? And what you learned from that experience. For Lauren that was when, during a whiteboarding interview, a tear ran down her face. It was a humbling moment, despite the fact that she did in fact land the job. So, Lauren is pleased to see companies trying to move away from relying on whiteboarding interviews. They are beginning to realize that not everyone does well when asked to explain things using a whiteboard. Some freeze up, others get flustered and virtually everyone feels nervous when put in that situation. As a result, it is very easy to dismiss someone who actually does have the talent and skills that your organization needs. Phil finds this point particularly interesting because very few people talk about the interview part of landing an IT job. He has noticed that when it comes to interviews most of us create a lot of extra stress for ourselves. We turn the interview into the be all and end all. When, in fact, it is just a one-off event. (8.05) – Phil asks Lauren what her best career moment was. For Lauren, that was getting into the Ada Developer Academy. She was particularly proud to make it through the tough selection process. The moment she pushed her first feature into production is another highlight that springs to mind. However, for her speaking at conferences has become her real passion. She started out small, but has now graduated to the larger events. Lauren particularly enjoys being involved in these collaborative learning experiences. She loves finding new ways to engage with and help these larger technical communities through her work as a presenter. (9.56) – How did you get into conference speaking? As a student, Lauren attended a Ruby conference. It was a great experience, so very quickly she decided to put herself out there and start speaking and contributing. (10.29) – Can you tell us what excites you about the future of the IT industry and careers? Lauren is excited by the fact that there are now so many opportunities for women within this industry. The industry is definitely becoming more inclusive and moving towards a point where everyone is represented and can be successful working in IT. But, it is important that each of us plays our part in pushing this process along. We all need to become mentors, advocates and allies. There are some great organizations out there that are doing exactly that. Ada is just one example. There is also Chick Tech and Girls Who Code. Importantly, other underrepresented groups are now also getting help. For example, organizations like Unloop are helping ex-prisoners to get involved in the IT industry. (13.09) – What first attracted you to a career in IT? Lauren was partly drawn to the industry because she wanted to play a part in bridging the gender gap that exists in IT. She also wanted her students to see her taking a risk and succeeding at changing her life drastically. The fact that you have to be a continuous learner to keep pace with the rate of change is also something that drew her to the IT industry. She enjoys being continually pushed her to continually improve. (14.20) – What is the best career advice you have ever received? Know when to walk away from the bug in your code. If you are blocked you will just get frustrated and in all likelihood not solve the problem either. Stepping away for a bit enables you to approach the problem from a different angle. It is important not to let the imposter syndrome creep in. Self-doubt can end up paralyzing you completely. The truth is that, in time, you will learn to solve your problem. You will get there. Problems are learning experiences. (15.54) – If you were to begin your IT career again, right now, what would you do? Lauren says she probably would not do anything differently. She does not regret the fact that she spent 7 years teaching before starting her IT career. It has enabled her to bring something a little different to the table. (17.10) – What are you currently focusing on in your career? Right now, Lauren is focusing on creation over consumption. She has stopped scrolling through Twitter and other platforms berating herself about all the stuff she does not know. Instead, she is being selective and purposeful about what she consumes and how she spends her time. (18.04) – What is the number one non-technical skill that has helped you the most in your IT career? Having a growth mindset has really helped Lauren to move her career forward. Not knowing everything does not intimidate her. It inspires her to dive in and learn. She also sees these situations as opportunities to reach out to others, learn from and connect with them Phil agrees that mindset is a healthy one for IT professionals to have. After all, everyone has been in a position where they do not know something, at some point in their careers. (19.07) – Phil asks Lauren to share a final piece of career advice with the audience. Lauren’s advice is to those who are new to the industry is to attend meetups. Lean into the things you do not understand, get a mentor, study hard and continue to do so until it makes sense. For those who have been working in the industry for a long time, her advice is to tap into the power of volunteering. She finishes her response by urging everyone to be advocates for those that are underrepresented in the IT industry. BEST MOMENTS: (3.56) LAUREN – “People learn and communicate in a myriad of different ways.” (4.03) LAUREN – “There's so much value in thinking about problems from creative and new perspectives" (7.34) PHIL – "Often, for interviews, you create the stress yourself by putting too much expectation on yourself" (9.11) LAUREN – "Conferences offer that opportunity to bring individuals together to participate in collaborative learning and foster a greater sense of community" (14.28) LAUREN – "Sometimes you've got to walk away from the bug in your code, or whatever problem you have, especially if you are blocked." (18.16) LAUREN – “I’m not intimidated by not knowing everything.” CONTACT LAUREN: Twitter: https://twitter.com/LoLoCoding @LoLoCoding LinkedIn: https://www.linkedin.com/in/lauren-lee-ande/

Episode 164 Being well with Lauren Sometimes life just sucks, and all we can do is just let go   Day eight MindBody Cleanse -   The way of letting go   Do you have that favorite jumper that you have worn until it is thread bare? Or perhaps you have three or four jumpers. Recently I looked into my jumper box and noticed that it was over flowing to the point that I could not see what I have now...or what I truly value. To let go means to stop holding on. To stop the tenacious attachment.  What can you let go of today?  Today I talk about a flood my house and what my flood taught me about life... https://www.youtube.com/watch?v=h0nO_EVhAvs  My virtual online wellness centre is now open JOIN MY VIRTUAL ONLINE RETREAT for wellness at https://www. beingwellwithlauren.com BUY MY BOOK Daily Rituals For Happiness https://www.amazon.com/Daily-Rituals-Happiness-happy-single-ebook/dp/B01GA4KXWY?ie=UTF8&ref_=pe_2427780_160035660 My podcast https://itunes.apple.com/au/podcast/being-well-with-lauren/id1030685050?mt=2 My name is Lauren. I am a writer, life coach, meditation/yoga teacher, & ASMRtist. I make ASMR videos and write books about happiness, yoga, fitness, meditation, & wellbeing. SUBSCRIBE to my channels: https://www.youtube.com/user/laurenlouisefenton EMAIL / PayPal account- laurenostrowskifenton@gmail.com SOCIALS http://laurenostrowskifenton.tumblr.com https://twitter.com/beremarkablenow http://instagram.com/laurenostrowskifenton