Back to Basics: How Carolina lost her meno-belly, and boosted her energy and confidence simply and sustainably

Join Rita this week as she sits down with one of her previous Health and Fitness Coach clients, to discuss everything Carolina achieved, and how you can do the same. 

With so much weight loss, menopause, and energy-boosting tips everywhere, we strip it back to the basics and tell you the strategies you can do to make your goals easier to achieve, and longer lasting. 

If you're interested in: 

• Losing weight (especially in your belly)
• Getting clothes to fit better
• Boosting your energy and strength
• Finding your self-confidence
• Learning how to enjoy exercise
• Changing your body in your 50s

Then this episode is definitely for you!

Carolina is an art teacher who produces beautiful pieces of art. You can see them here: https://www.instagram.com/carolina.arts/. 

Rita is a health and fitness coach who specialises in helping women over 40 to be healthy and wealthy, through weight loss and/or business coaching. Find out more here 👉 https://thehealthandfitnesscoach.com

New episodes of The Healthy and Wealthy podcast are released every Tuesday 🧡

Watch the full episodes on YouTube

Transcript

Welcome to today's episode of the health collective podcast. And first of all, I take a lot of pride and gratitude in being joined by our guest today, Karolina now Kirlian was a client of ours, and she made some wonderful changes in her body, her mindset, her health. And she's here to talk to all of you about some of the things that she did that worked for her. Coming all the way in from Canada. Just like a lot of you, she's 50, the Big Five though, an art teacher, her art is fabulous. I will be giving you all of her Instagram details later in the show that follow along. But first of all, a massive welcome. Thank you so much for taking the time to be with us today.
Oh, thank you, Rita. Really, it's a pleasure, if I can help. And if I if I can talk a little bit of what I did. Oh, I'll be super glad. And that's it, I just want to share some of my changes and some of the new routines of doing things to you.
Amazing. So probably like a lot of women out there, you got to a sort of certain stage a certain age and when my body is not acting, how it used to act. So before we met, what were you struggling with? What changes were you seeing in your body or your energy or your weight that you weren't happy with this sort of lead us to connect?
Yeah, it was, it was about everything happened sort of at the same time of the pandemic, I got less active. And but also my body reacted in a way that I was getting a lot of weight. I don't think it was the pandemic, honestly, because I was walking, I was doing exercise at home, I was praying, active, but it's just happen at the same time. So I didn't know what to do. Like I was doing. I was eating as I used to before, I was doing exercise as I used to before. But it seems like nothing work. As I expected it, it did a little bit, instead of what it used to be before, I have to say that I'm not a very, I don't do sports. Like, as you say, I'm very artistic, I do sports because I need to be I need to sort of like clear my mind. And I like to act as a compliment. But it's not part of my life as a big chunk of my life. So I really wanted to. So I didn't know what to do. I was just working, I'm doing exercise at home. And I think I'm doing the right thing in terms of meal plans, but it's not working. That was that I was very stuck. And my body wasn't reacting as before. So that's when I met you and it was wonderful. So a
lot of what you've just said probably, you know, women out there are resonating with putting on weight and not understanding why did you see any particular changes in certain areas? Like the stomach is quite traditional? What changes would you say? Oh, yeah, yeah,
that was my major concern. I wasn't, I wasn't like a thin person. And then it became No, no, it was just like that the belly. That area, it started to bother me so much. Like, I had the same clothes. And it was fitting, but it was fitting so wrong. It was just not I wasn't feeling myself, I wasn't feeling comfortable with wearing what I was wearing before. And, and also the way it was going up instead of just staying at the same or going down. So no matter what I did, it was I it was not a connection between my body and my mind and what I was doing if there was something there that I couldn't figure out.
It was interesting when we first spoke, I think one of the things that you said to me and I hear this a lot is you know, I think I'm eating healthy. Now you were working with a nutritionist at the time someone who was actually helping you with this. So when it came to the food, did you feel frustrated? How were you sort of feeling about the fact that you were working on what you thought was a sort of healthy regime but not seeing any effect from it?
But I would I fix it afterwards, but I didn't understand the beginning was like I wasn't doing the right portions of the meals. Yeah, probably I was picking the right like the veggies and fruits but I wasn't mixing them the right way. Not the same, the amount that I my body needed. And also, sometimes we can get like I knew the concept of my little Don't snacks, but then you, I was out of control of my snacks. You know, like sometimes when you have too many snacks became a problem too. And I think that was some of the issues, I guess I had an intuitionist that did help me with like the major the major like, guidelines, I will say, but it wasn't enough, it was not that part was not resonating with the amount that I my body really needed it. So that was the problem.
Amazing. So, obviously, we connected and started working together. And we looked at quite a few different areas. So what do you feel were the fundamental changes that you made with food that had such a positive impact?
That will you you give a guideline very, very open, but at the same time very specific, which is perfect. Because we are I am a mother and I have to prepare meals for everybody at my place. You know, it's not only me. So my major concern was okay, if I'm going to do or prepare like a menu for me what's going to happen with the rest. And what happened is like, the rest ended up doing the same as me, it's just, you know, like, well, instead of like, you will have it with rice, I'll have it with a solid, but the same, you know, like the combination was actually perfect, which I was surprised, then also my concern, and also my problem was suppertime. Usually, that I, I overloaded myself with food, instead of like, saying, Okay, you already had enough food, you know, like I didn't, you, you have such a good way of, okay, we divide everything that you need is going to be in your day, we're just going to play a little bit, and we're just going to give what your body needs. And I realised that I didn't, I didn't need that much. I actually did, you know, like, sometimes, like, you will have a meal that it could be, I don't know, like a green smoothie, you know, like, like a soup or something, and you'll be okay. I was afraid that I was gonna not to be okay, because one of the changes also it was like I was hungry all the time. But I realised that by eating well, during the day, at the end of the day, I was okay. But I wasn't, I was afraid of doing that. At the beginning, I was like, oh my god, I'm gonna starve, but let's just do it. And it just happened that your body reacts, your body really helps you to do those changes, it goes with you, you just have to be patient and just have to follow. And it's gonna be okay.
I love that it sounds like actually focusing on the right foods. And enough food during the day helps you to avoid the sort of the bingeing or the overeating in the evening. So that's a fantastic change. And when it came to exercise, this was something that you already sort of did to a point. So what did you find were the biggest changes between how you were exercising before the programme, and then how you exercise it during the programme.
I am stronger than I thought I was. That's the first thing like, we have steps to follow in terms of like, of course, like, the routines are not starting very, very heavy in terms of the weight or the things that we do. But when I saw it, I'm like, I'm not gonna be able to do this. I'm just gonna try it because or whatever, you know. And it just happened to my body was able to do it. It was okay. Actually, it was it was a very nice challenge. I feel good. And I feel good doing it. And I feel good afterwards. Because then sometimes you're like, oh my god, next day is gonna be horrible. I'm not gonna be able to move anything. Everything's gonna like feel bad. Not at all. You know, like, it's amazing. Maybe you did you feel tired. Of course you do exercises that you weren't doing before. But if you don't, if you don't really push yourself to do it, guide it because that's what I loved is guided. I mean, you take into consideration the weight, the you know, our challenge everything. I mean, it's not like craziness going in the gym. And it was fun. It was really fun. And it was a very nice challenge that I never thought I was going to to do. Never, never in my life. That was really good that I keep doing it actually, you know. So
you achieve A lot of changes in your body. And we will talk about the successes that you had. In order to achieve those successes, what was the most surprising thing because a lot of women think, well, if I want to get rid of the belly, and I want to lose weight, and I want to feel good, I'm gonna starve myself, I've got to go running for hours every day. And there's a lot of misconceptions about what we need to do. So what was the most surprising thing for you about the changes, you made?
The most surprising thing, like I wasn't, like, when you focus only on your, let's say, one part of your body, or one, your meal or something like that, then you become a little obsessed about it, when you have a whole system in place. Or part of that mode, you go with the flow, and all of a sudden, everything is changing. You don't have to, like, you know, you don't, you don't have to do much, you don't have to concentrate in any particular area like gait, when we started to do in the workout and the meal plans and everything. I I just saw the change overall in my body. So I wasn't, I stopped being obsessed about one part of my body because overall it was going, it was going good. It was it was I was losing everywhere a little bit. So it did have that obsession about parts buddy stopped. Same thing about the separate time or that stuff too. Because it was a whole thing going on. And you were part of it. And I was very happy I had more energy than before. And, and I also have a new routine in place. Like, I don't need to, like every time that I'm going to eat and that's super important now that I really want to say to everybody, every time that I go, let's say your the other day, there was a colleague come in with with a muffin, you know, just like, oh, I have nothing. And then in my mind, I was like, do I really want to get all that sugar with a muffin? I'm really craving is that my super ultra super food that I really want to just get everything you know, like get that muffin. And I I said no, no, thank you, you know, before I would go like no WoW is the gift is so nice is sweet is Whoa, yummy. But then I started to do I really need that sugar coming up. Do I really need that? Like, you know, it's like, Nah, it's okay. No, I won't take it. Before I will go to McDonald's with my family. They will get it everybody else how the heck, I'm gonna get something to know. I'm like, No, do I really need? No, they can go if they want. I mean, you know, you have teenagers you have, you know, chicken, do whatever they want. No, but I already have my my my meal in mind. I already planned it. So it's okay, I'll go there. But you know, like, that never happened before. Then I'll go with a vulgar like work jazz, of course, I'm gonna get a cheeseburger. But now No, no, I think now I select what I want to have in my buddy, you know, that comes when you really know what your body needs. I don't know if it's too deep this. It just happened yesterday was and then I felt bad for my colleague, but I say, but it's nothing wrong with you. You know, like, if you want me, I'll take it. I'll bring it to my kids. And he's like, no, no, no, don't worry about it. I'm like, okay, okay. You know, I was honest. But I didn't feel like having that muffin. You know.
It's just like, your mindset has really changed in the sense that you now have clarity about what your body needs, you have understanding and knowledge. And because of that, you feel confident to make choices rather than just reacting in the moment and going well, I don't work. So let's just go with it. You're caring for your body with choice rather than just sort of at all times just going craving Winston. And that's
amazing because then I select when I have my pizza because I'll have a go out and have a pizza. I will select the place that I really love the pizzas. And I'll go there and I know counties I select that day to have my like cheat meal. That is my pizza. But I selected it didn't come to me because somebody offered me Oh, do you want the slice? Or I was at home like what do you always get a pizza? No, I select the day that I really want to have that sort of meal, let's say you know, because I love pizza. That's what I'm saying that and you know, I didn't lie. I still eat the pizza that we still go to I mean it Come on, you know, but
Oh, absolutely. You know, those that know me and regularly listen, no, the pizza is my selection meal as well. And that's the difference and I love the fact that you've highlighted that, that you've selected Did it and almost enjoyed it more, because it's something that's intentional is no longer just a random going with the fact that it happens to be in front of you eating it so quickly that you didn't even notice it was there. You're intentional about your choices. That's
yeah, exactly. And so I want to mention, too, that I was to discover when I started with you, and but it's coming along, like as the water, we didn't talk about the world, we have to go the water, that add water bottle is about to disappear, because I use it all the time, because I like the size. But anyway, when we start you always something that is important is just to drink water, and ice water because you know, I love Diet Coke. And then I said, Okay, I'm gonna start drinking the water Rita Tell, tell me the water, water, water. And then you know, you we have challenges every week with water. Gosh, what a big change in my life. I love water. I just every time that I feel and also there is a bit a psychological part that I want to add, when I feel a little craving something or anxious about something or stressed, I noticed that I tend to eat, I was before I was getting some snacks, healthy or not healthy, whatever, you know, now I get the water before, before anything, because anyway, I have to drink water. And so I get the water, I have some water, it really helps out. And most of the time, I don't need to eat anything after because it's enough. It's just a psychological thing that you need to just come down. And it's amazing. So I bring my water. Everywhere I go, I put it every every time and I I just can't, I counted how many little bottles of this I drink because I really want to know, and if I haven't finished what I was supposed to, then I know at the end of the day, I'm just going to have my water, you know, next to my bed or whatever, you know, and you don't know when you talk and you drink water. I mean, you know, it's easy to drink water. It's not painful. It's nothing. I mean, it's super nice. When I go, let's say I come to work. And it takes me about 30 minutes now 26 to 30 minutes, I I put my water up the whole thing, put it on my car. And then while I'm driving, I have my water. So I know I'm gonna have already two bottles of water coming and going back home. As simple as that. So you know, it's and it does help. Of course, you go to the bathroom more often. But that's nothing. I mean, okay. It cannot be perfect everything but it's okay. It's perfect.
Absolutely, water is such a fundamental. And I'm so pleased that you highlighted it because it makes such a change because women don't realise a lot of the time, when you think you're hungry, you're just thirsty, your body is just looking for hydration. So I was so glad that you kept up the water and have on the whole kick the Diet Coke, the Diet Pepsi habit, well done on the whole, one or two here there is really not a problem. So with all of these changes that you made in your exercise, lifting sort of weights and the food, the water, all of this, talk to us about what you've seen change in your body. So with your weight, your shape, your belly, your energy, what are the successes that you've seen in the changes that have happened?
Well, my buddy now needs to exercise like I can tell you, I had to stop doing going to the gym. Because there's there was something going on. I don't know, there was something and I really wanted to go afterwards. You know, like it's part of my routine. I establish it like part of what I do every week that my body needs it. If I don't go to the gym, I walk. So that's something that depending on the weather, if there was you know, it's getting a little you know, but I try and I need that it does help me to manage the stress to manage everything else in my life. It's not as homework or as something I have to do. It becomes like a helper to help me during the rest. You know, scale it changes the power I take it in terms of my my groceries, what I buy and how I cook. I noticed that with all the menus to give the options to give is very, very simple to cook with very little ingredients. So going back to the simple things the the less is the better. It does it does help because I thought I had to prepare like super sophisticated things, you know, like overcook and lalalalala. And I realised that with the meal plans, everything is seen in 20 minutes is done. So that's what I'm doing. I keep doing it for the whole family, and it does work. I don't think that many side dishes, you know, like, sometimes you're like, Okay, this, prepare this, and then this, and then this, and you realise that just two, three things are fine. And you can just re rehab that. Private again, as leftovers that helped. And yeah, my, my routine at the gym changed a lot to like, I know exactly, you know, I was a bit intimidated by big boys in the beginning or the gym, you're intimidated, but those people are so big, they take spies in space, they're, they're general. And race ladies, you know, I'm very organised. And our space sometimes says hard to do. But if you know where, where you go, or what to do a super nice, and then you know, you own your team to, you know, as they own their, you know, we all in our space, we go with all things, you know, that I learned. And I'm doing it no problem, because it is true. Sometimes we feel intimidated by all those people, you know, doing their exercise and, and lifting and having this weight and you know, but we also need those weights. And you and I, and you know, you notice that people look at you and go Oh, sure, do you know, the weight that you're lifting, and you were able to do it too, you know, we weren't capable, we just need the right tools and be guided with somebody like you, you know, to help us out. But
I love that. So, obviously, you mentioned that, you know, previous the thing that you were struggling with was just seeing how your body shape changed, and the clothes didn't really fit comfortably in the belly had expanded. So how do you feel about your body shape now on about how the clothes are fitting now?
Well, first I lost the weight that it was really bothering me, then I keep my weight in that, that, you know that the step that I wanted, like, what happened was I was going up and down and up and down and going down was really hard. Or going up was very easy. Now it stays is very stable, which I love. I keep working I keep having my little challenge of doing now I want to go a bit lower, you know, in terms of the weight, but I know the recipe like I know how to do it. Without feeling I'm sacrificing anything because that's also important. Like, if you feel like you are doing like an extra work and this is so much worse, then it's a lot of pressure on yourself. And, and this those things take time to, you know, like your body, you need to let your body adjust and take the time and be our cities. You know, like that also came to my mind in terms of like, okay, I'm doing my best. I know, I'm being healthier. This is the body I have. And it's perfect like that, you know, I accepted it because I did everything that I could possibly do. Because you know what changes is gonna happen age and everything is gonna happen. But if you do your best, and you really try in all the different areas that we discussed that we that I that that we addressed, then you feel good you feel and you feel like you, you're so proud of yourself because honestly, you sometimes I look at the gym, when you compare yourself with other people different ages. And I'm like yeah, but they haven't done 20% of the exercise and the healthy habits that I do. So I'm proud of what because at my age, I want to see those people at my age start to you have to be proud of what you're achieving. And what you have because you work for it is 20 or to 30 there is a little genetic flag and also there isn't you know, but at 50 You worked it out. You have what you did, and that feels really good.
I love that be proud of the body that you have accepted. Yes, do what you can to change it. If you're not happy change it. But absolutely if you've done your best as all the can be asked and we and we want to enjoy life as well. Yeah,
and something important is like you can change your body of 50 that would I Started with you. And I was just like, Okay, let's see what's gonna happen. I was a bit. I was like, Maybe I just can change it because this age. I had that in mind too, because it changed the way did I have like, Okay, I'm just gonna try to, I'm gonna try. But I, I wasn't, I didn't believe it until I saw it by myself. And I said, okay, yes, it's true, I can change the body, I can go down to I am a with all this things that we discuss more in detail, of course. But it's possible, we can change it. That's why I keep having this little challenges of going better, without stressing myself much. But yes, it's possible, because I prove it to myself that it is possible to change at 50. That's also important to know, that's also important to know
that it's such an important key to know. And for everyone listening, you know, you are really a truly inspiring woman for all sorts of different reasons. But also just for your infectious positivity that you bring to every conversation that we have. So to sort of wrap up to, to all of those women sitting at home listening to this, who are 5051, they've got teenage kids, they've got a full time job, they've got no energy, they've seen their belly get bigger, they just feel probably really unconfident. Probably the self esteems take a bit of a hit. And they're really just not sure where to start, what is the biggest piece of advice, or the biggest little sort of nugget or takeaway that you could give them to sort of finish off today's episode,
I will say that, to think about this process, or to start something like this as a gift, somebody's gonna give you a gift, you're giving a gift to yourself, you're gonna give time to yourself to do the exercise or to prepare the meals, then go to the groceries and you're gonna do your shopping, thinking about, you know, your family, you're gonna do all the, the water you're gonna have and the nice bottle that you may have not like this one that a nice one that you're going to buy is going to be for you. At the end of the day, you're going to look at your day, and you're gonna say, Okay, I spent two hours an hour and a half on myself on me. And people maybe won't notice. But after everybody's gonna notice the changes that you're gonna have. Because it's not only physical and psychological is locked. It's more than just what you eat and the exercise you do is a lot more is this giving yourself that little gift is a gift what you're doing is a gift.
That has to be the best nugget, the best takeaway I've ever heard. I think that's fantastic. Absolutely. That inspired me so often that it is a gift to see it not as a chore not as a has to not as a task. But to treat your body in your mind and your soul as a gift that you get to nurture every single day. Yeah, so that was wonderful. So that just leaves me to say first of all a massive thank you to everyone for listening. And please please let us know what is your Instagram handle if anyone wants some more
yes by the it's more artistic but anyway it's my lifestyle and ethic everybody's going to be connected. I think you're gonna love it too. And yes, I do present in my stories my my workouts I go to the gym and I say yeah man, all those big boys out there taking my photos. But anyway, my my Instagram account is Karolina dot arts AR RT R Alina Karolina dot arts so everybody's welcome and they can DM me if they have questions about you or whatever I'll be you know, I'll give everything that I know because it was a great pleasure to to work and to it's it was just the beginning. What I said with Bill it was just the beginning because I keep doing it. I cannot say that I stopped to say keep doing everything that you do Kenny so is perfect is the gift is
absolutely so everyone go and follow Karolina dot Arts on Instagram. Feel free to DM her and ask any questions. I promise she will be very honest. And so that's a massive thank you to all of you. Thank you so much to Karolina for giving up her very valuable time to be with us today. It was an absolute pleasure chatting with you.
My pleasure to be Have I alright bye