Find Your Lady Tribe

Triumph Over Adversity: Embracing Movement and Mindfulness with Lida Johnson

• Brenda Billings Ridgley • Season 3 • Episode 18

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Encounter the transformative journey of wellness with health maven Lida Johnson, whose personal tale of triumph over adversity will leave you both uplifted and educated. Together, we navigate the waters of longevity, emphasizing the importance of movement and nurturing our minds and spirits too. From the shadows of an abusive past and battles with sugar addiction, Lida emerged as a beacon for others, guiding us through the small yet powerful lifestyle shifts that can pave the way to a healthier, more vibrant existence. 

This episode is a treasure trove for anyone seeking joyous movement and meaningful connections. Discover the pulse-quickening 'Pound' workout and the precision of private Pilates, and learn how to weave movement into the tapestry of your everyday life—even while indulging in your favorite TV shows. As we explore these fitness gems, we also emphasize the strength found in community, drawing from the wisdom of Blue Zones to keep us thriving through every decade. Whether it's a new routine or a coaching session, we're here to keep you agile, inspired, and ready to embrace the pleasures of an active life.

Here's to the art of friendship, an essential strand in the web of a well-lived life. Lida and I share insights on crafting intentional relationships that enrich our journeys and bolster our resilience. We celebrate the Tribe and the collective wisdom it brings, reminding ourselves that friendship is a dynamic dance, one that evolves alongside us, offering lessons and laughter in equal measure. So, pour that cup of tea, gather your Tribe, and open your heart to the stories and strategies that will empower you to step into your most vibrant chapter yet.

Connect with Lida:
www.HeadToToeCoaching.com
IG - https://www.instagram.com/lidaheadtotoe

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Speaker 1:

Welcome back, beautiful souls, to another season of Find your Lady Tribe. My name is Brenda Ridgely, your host. You know there's a certain kind of magic that happens when women of a certain age come together. We've weathered some storms, discovered our strengths and are ready to tap into the wisdom we've accumulated to create our next big thing. This season we're diving deep into the wall spring of longevity. We'll explore how to nurture our minds, bodies and spirits so we can not only live longer but live vibrantly. Whether you're dreaming of traveling, starting a creative pursuit, building an empire or even saving the world Yep, that's right, saving the world this season is your guide to building the foundation for a life filled with purpose, joy and an unstoppable sense of self. So grab your cup of tea, settle in and get ready to be inspired. But before we get started, I want to remind you to subscribe. Give us a thumbs up if you're enjoying the show and share it with your fellow midlife goddesses. Together, let's create a wave of empowered women who are redefining what it means to age gracefully, powerfully and with a whole lot of Lady Tribe spirit. Hey everybody, welcome to Find your Lady Tribe. My name is Brenda Ridgely, your host, and I am thrilled about this season because it's all about something I'm really interested in right now and that's longevity, health, wellness, how to live our best life and take advantage of these exterior years that we may be getting because of taking better care of ourselves in general, but medical advances and all that great stuff. So I've had the opportunity to talk to so many great practitioners and today is no different. Today I am so excited to have Lita Johnson on with us.

Speaker 1:

Lita is the primary health and wellness coach at Head to Toe Coaching. Growing up in an alcoholic and abusive family, she struggled with her own sugar addiction, compulsive overeating and negative self-worth. Through this journey, she has developed compassion to understand that making health changes is hard. It's confusing and often not maintainable. Lita helps clients achieve and maintain quality health by providing research-based education, support and compassionate coaching. Lita's mission is to have a health coach work alongside every medical doctor to help each individual explore the root cause of their illness and not simply mask the symptoms with a pharmaceutical. Small lifestyle changes can lead to big results. So Lita is all about empowering every individual, through active participation and education, to take control and change the trajectory of their health through lifestyle changes. So welcome Lita. I'm so glad you're here.

Speaker 2:

Thank you so much for having this conversation with me.

Speaker 1:

Oh, absolutely. And I do know you, lita, and I know, in addition to all those great things, you are an encourager and I think that just blends so well with what you do. But, on that note, tell everyone else a little bit more about you and why you do what you do.

Speaker 2:

Yeah, so I am an encourager and I've always said that I'm a way better cheerleader than I am like an athlete, so I just love supporting people.

Speaker 2:

But you know, my journey started as a kid and it wasn't certainly an ideal situation, with a lot of abuse going on in the family and as a kid you just don't know how to deal with these.

Speaker 2:

So you develop these strategies just to survive. And as I grew, as I matured, as I left my home and my family and moved from I was in California at the time to Connecticut and then Connecticut and here to Colorado, each step of that journey was a new phase for me and I read a lot of books, I did a lot of reflection and through that journey and it's still a journey right, because we just we don't stop learning about ourselves or we don't attain health and just land there, be there right. It's always a journey Right. And that's where I like to help people is to take that individual like myself that was just pounded down to believe that I wasn't worth anything and that I didn't have a voice and I didn't believe I could do anything. And I really want to encourage that woman, each one of us, to know that you are worthy and you can do it, and I think that that's where I really excel, whether it be through you know what you're eating, or how you're eating, or how you're moving.

Speaker 1:

I've seen you in action over the years and you know the women that we are talking to today. Many of them are kind of in that midlife range and they've gone through different roles where they've dove all in and sometimes let their own stuff, their own health, wellness kind of fall to the wayside. Do you work with a lot of women like that and and you know what's your approach when someone has been kind of just years can go by sometimes and you thought, gosh, I really what's happened and you want to get back into it.

Speaker 2:

Yeah, I work with women of you know sort of all ranges, but truly the woman who, a couple things, are recognizing that they don't want to be like their parents you know sort of all ranges, but truly the woman who, a couple of things, are recognizing that they don't want to be like their parents, you know, or they're having children or they're seeing their parents get ill and they start taking care of them and they're like I don't want to be like that. So it can be because of the way they're eating or that they're not moving. So I do work with work with women and I realized and go through different stages in our life and at each stage you know something different. You have to adjust to that. Like you get married and you have kids and then they go away and then you don't have the kids, and it's you have to learn about yourself. I think over and over and over again.

Speaker 1:

Each step of the way. So how do you start someone off who hasn't moved regularly in a while?

Speaker 2:

Yeah, cause most of the clients actually that I work with don't, because they have put everybody else first and I recommend let's just start, and it's usually with walking, because that's the easiest thing to do, and sometimes it's not even walking. I'm like, can you get outside today and look up at the sun and feel the warmth of the sun on your face and say some positive affirmation? So affirmations is the big thing that I have my clients do. We write them on index cards and I have them repeat them or I have them write them every day and sometimes it's just starting to go outside and get the sun, because being outside right I know it helps me feel better and it really helps with depression and anxiety and lots of other, you know, self doubts that we have. So first let's get outside and then let's walk, because there's not too many excuses that you can put in the way for getting outside and walking.

Speaker 1:

Right, Absolutely and just and I love just going outside and doing affirmations, but we got to get moving, and that's what we talk about today is like really how to start a practice or something doable.

Speaker 2:

That you won't quit, that you is maintainable. So what's the next step? Well, usually I have to break down the idea of this word called exercise, because as soon as I say exercise, that I could just see their panic on their face. It's sort of like using the word change versus transformation. So I actually don't say let's start and let's get you exercising. It's like let's just get you moving.

Speaker 2:

And we spend a lot of time talking about what they love to do, because that could be Zumba, it could be dance. Maybe they don't like group programs, they like individual programs. So it's really about understanding who they are and the types of activities that they like. Because when you think about moving versus exercise, right, as a kid, did you go outside to exercise? No, yeah, you went outside to move, to play, to have fun, and that's what I want to bring and fuse back into each person is it's fun. And if you like what you're doing and you have friends that you're doing it with, then it'll be consistent, because if you don't have consistency, you're not really gaining the benefits of movement.

Speaker 1:

Right. So what are some ideas like that that someone could explore their interests and make it movement based or even social?

Speaker 2:

Yeah, so you know, I've had clients take Zumba classes. They've researched classes online. There's a new class called, or a new type of exercise called pound, where you take drumsticks. I've had clients take Zumba classes. They've researched classes online. There's a new class called, or a new type of exercise called pound, where you take drumsticks and you pound them together. So those people that are very musical. That's the approach we take, because if I say to somebody, hey, go out and run or walk, and they hate it, or go out and lift weights, they're just not going to do it right. So it can be getting in the pool, because a lot of times if people feel like they can't run because it's very hard on the body, then get in the pool, go to aqua classes, go to fitness classes. So there's a lot of different approaches based on the conversation that I have with them and their goal. So if weight loss is a goal versus just feeling good about themselves, and moving.

Speaker 2:

We explore that through trial and error. You know like I had one client who was just like you know what Lita. I really don't like group classes. I've tried several times. So she found a private Pilates instructor.

Speaker 1:

Yeah, and now that's her love, right, right. So I love how you kind of focus on do what you love and do more of it, you know, and incorporate movement into that. Hey, lady, just wanted to take a moment and interrupt right now in the middle of the show to ask you to subscribe. Yes, press that button right now. This show is all about you, the midlife woman. Let's do this thing together. So join us, subscribe now. This show is all about you, the midlife woman. Let's do this thing together. So join us, subscribe now. Yeah, so tell us more about, just you know, the next steps. Let's say, someone really wanted to kind of do a 180 in their lifestyle.

Speaker 2:

Yeah, that's when you really got to start developing a plan, that you need to sit down and set a goal. It doesn't have to be, you know, what I call a BHAG big, hairy, audacious goal but some sort of goal to get you out of your comfort zone. So I would set a goal. Then I would break that down. So let's take a 5k run, which is a three point mile run. It's very attainable, even if you walk it, it's very attainable, but for some people it's really scary. So sign up for the race, hold yourself accountable, make a commitment, whether you're paying money to sign up for the race or you make a commitment with your girlfriends to say, okay, hey, on this date, let's go hike this mountain. And so set the date, make your plan and then break it down into small milestones, because if your goal is to hike a 14er and you haven't hiked a 14er, it's probably going to scare you to death. I mean, it scares me.

Speaker 2:

So make a plan. Plan to go hiking every week. Include some local walks or rums, or add a little weight on your body, add a backpack. So when you really want to transform yourself or progress yourself, you need to have a plan and you need to start at some base level. So you need to sort of start with stability working into strength that then can go into, like um power. So it's really hard to go hike a 14er if you don't have the stability to stand on one leg right, because walking from one rock to another rock Takes balance, takes balance Right. So create a plan, set a goal, engage and tell everybody about your goal.

Speaker 1:

Yes, gives you a little accountability, doesn't it?

Speaker 2:

Yes, a lot of accountability.

Speaker 1:

I love that. So, as far as mobility goes, I mean I've recently read I think I've watched some of those blue zone shows and all that and, yes, the folks that are living into their hundreds and stuff mobility is such a huge part of it, of how long you live. If you can't move, if you can't do basic things with your body anymore because you've been sitting for too many years, it can really really affect your life expectancy. The ability to sit on the floor and stand up without using your hands is like a great thing to be able to do and get to that point where you can do it and keep that going. Do you share any tools like that? Or, if you have heard, have you heard that?

Speaker 2:

Well, I do know a lot about the blue zone because I love the studies on it and how they've actually implemented the blue zone into communities in America. So the particular view of getting up from the ground without leaning on something, I don't know so much about that. But flexibility does play a role because if you can't move freely, you're impaired and that creates an imbalance. So an imbalance because you've got a little what I call a niggle, a little back pain becomes a hip pain, becomes a knee pain and it's like a snowball all of a sudden starting small the top of the mountain, then rolling down, and then that just becomes.

Speaker 2:

We become very sedentary that people stretch every night and a lot of people watch TV and they say, oh well, I don't have the time to do that. And I'm like, well, stretch while you're watching TV, right, and don't make it complicated. We always overcomplicate everything, and especially this day and age with wearables yeah Right, where everybody's like tracking their heart rate and all all this. Like, yeah, it's just stretch and and don't minimize the amount of time or the effort that you're putting into, because 10 minutes a day makes a big difference. And I'm like a two by four myself because I've had injuries and I stretch every night and I try different modalities. So right now I'm playing with these Yamina balls um to it's. It's not quite a foam roller Like we're familiar with foam rolling, and you get on and you roll it. They're balls at different sizes, um, and that's really making a big difference to me. So stretch in the way that moves you and there's a lot of free programs online to get stretching routines and things like that, and just do it while you're watching TV.

Speaker 1:

Yeah, you can multitask. It's okay to multitask in that situation. It's encouraged. So what would you say to our audience about why now is the time to start moving in their life?

Speaker 2:

Because what does it look like if you don't? And it's never too late, right? So anytime is a good time, right? Often we delay oh, I'm going to start on Monday, right? And then you're like well, I'm going to start next Monday, so don't put it off, um, because 10 minutes today and 10 minutes tomorrow compounds and you can't wait. It's your health if you don't have your health right.

Speaker 1:

The first wealth is health right like move it or lose it yeah, because our bodies are designed to move.

Speaker 2:

Yeah, right, and what's in motion stays in motion.

Speaker 1:

Right, Exactly, Habits, let's. Let's just talk about that a little bit the power of you know, replacing not so great habits with new habits, and the you know and what that can accomplish for you talks about a 1% change, right, when that's 9.3 seconds a day or something crazy like that.

Speaker 2:

So if you think about, do I have nine minutes to walk, to stretch, to jog in place? My husband and I signed up for these walking challenges and when we're low on our steps, we will literally have a running contest in the kitchen, you know, just to make sure we get our steps in.

Speaker 1:

Yeah. So if you were to give a step goal to someone cause I've heard, of course, the 10 thousands out there I recently listened to another podcast that said really, once you hit 4,000 and at 4,000 is a huge mile marker, and then it's diminishing returns, at that point, what's your research say? Is there a number.

Speaker 2:

Well, again, I think it depends on what you're trying to achieve. If you want just movement and to keep the body oiled and looped up, then you know, if you're not walking, don't go out tomorrow and walk 10,000 steps because you might get injured right. And how many times. Or how many people do you know who get all gung-ho and they go work out and then what happens?

Speaker 2:

they get injured, they hurt and they stop their muscles are aching but so I would recommend, if they're walking 4 000, walk 5 000 and then walk 6 000 and then walk 7 000 and on your days off, challenge yourself, um, to increase that amount, like if you're a runner. They say 10% is a safe range to increase your mileage. So just increase that mileage slowly so that you enjoy it Right and you don't hurt yourself. Yes, this is your life, enjoy it.

Speaker 1:

One other strategy that I love your take on is don't break the chain, type of like if you have a calendar x's when you do some, some movement, x, x, x and then you get to a point where you're like I can't stop today because that'll break my chain. I think that can be a powerful tool as well, just and and making it a small, attainable goal that you can check off easily.

Speaker 2:

Absolutely. I full heartedly agree with that, and that would be setting that goal of for the next month. I will walk at least 6000 steps a day, or 10,000, or whatever that is. Some people say that they're going to run a mile a day for 30 days, and that's amazing. I've set goals for myself, even personally, to stretch for 10 minutes a day, so don't minimize the idea of five or 10 minutes. Right, acknowledge and be proud and reward yourself for the effort of doing it every day, instead of saying, geez, I only like, walked for you know 4,000 steps today or 5,000, right, only did this, right, I don't like the word only. So applaud that effort and whatever that is. And you put that if you're, you know, a checkmark kind of person, and that's the way that that motivates you. That's awesome.

Speaker 2:

I look at total hours per week of activity. So that's how I do it, because when I wanted to be 10 percent better next year and I had no baseline of what that meant, better next year and I had no baseline of what that meant. So that's how I did it. And then you may want to, if you're really trying to improve your fitness, do a fitness test. That could be a one mile run that could be how heavy of a back squat can I do? How many pushups can I do? But create your own measurements and then quarterly go back out and run that mile, because in the process you may not notice that you're improving, but when you may go from 17 or 18 minute mile to 15, you're like, oh wow, that was great, I'm amazing.

Speaker 1:

Yeah, that's significant. That's a great thing to have a established, a starting point or baseline so that you can actually celebrate your progress, because sometimes that progress comes shows up a little slow, doesn't it?

Speaker 2:

Yeah, and I usually tell my athletic clients that it will be a month or so before you notice a change. It's periodization, and it's not uncommon to either run a three-week cycle of intensity with a one-week off. You need to incorporate rest when you're really trying to create fitness, but you may not notice a change for four to six weeks. And so be kind to yourself while you're in the journey, because it's just that. It's just a journey.

Speaker 1:

Yeah Well, I think I've heard you say try not to focus so much on the end result or the results. What do you have to say about that?

Speaker 2:

Yeah. So for me that's important, right? You set a goal and frequently we have in our head that you need to achieve, or you're going to run a race in X amount of time and it's great to have that goal. But when that becomes your sole focus and you don't achieve that goal, goal, what I mean what happens you? You beat yourself up and you minimize the success, right? So if you wanted to run your 5k, your 3.1 miles, in, let's say, 45 minutes, and you run it in 46 minutes, I mean yay, you did. Yay, you still did it exactly. So that's why I say don't get attached to the end result, because the bottom line is is no one really cares and I don't mean that in a bad way but no one's going to say oh hey, brenda, how long did it take you to do that? Everyone's going to come up and they're going to give you high fives and they'll hug you and they're going to say you're awesome because you did it.

Speaker 1:

Right and you need to look for reasons to feel good. That's why we're here on this earth is to feel good and be happy and to see we seek or seeking happiness.

Speaker 2:

So don't beat yourself up.

Speaker 1:

We've got enough other things happening to us. Give yourself some love, yeah. So, lita, can you leave us with? You know, two to three, get fast.

Speaker 2:

start tips to get moving two to three fast start tips to get moving. Yeah, I would start small, build and create consistency in it and in that process, don't minimize your effort and don't beat yourself up. Applaud your successes, applaud the fact that you're doing this every day. So just get out there and I would really make it fun and I would get your tribe out there with you, because there's nothing like saying to your girlfriend hey, let's go for a walk, because what's going to happen if you don't show up?

Speaker 1:

Yes, absolutely so. Repeat those three again.

Speaker 2:

So develop consistency. Start small, start small, build, build, build, build.

Speaker 1:

Create consistency and don't beat yourself up, create consistency, okay, and don't beat yourself up. I love that, all that. So, alita, how does everyone find you.

Speaker 2:

So my website is head to toe coachingcom, and then I'm on Instagram at Lita head to toe.

Speaker 1:

Awesome, Wonderful. Well, hey, my final question. You know what's coming.

Speaker 2:

I do.

Speaker 1:

How do you tribe?

Speaker 2:

Yeah. So that's a great question for me right now because I am rebuilding my tribe. It's been a tough year or two where I've lost some friendships that have really impacted me because they meant a lot and I was pretty sad and upset about that. But I'm. So I'm rebuilding that tribe and I'm doing it a little different now because I'm doing it with intention and I'm I'm really engaging people who inspire me, who motivate me, who I, you know, know, who just are just a wonderful person, versus, you know, when you're young you just happen to meet people and you create those relationships. So I'm doing it a little more intentional.

Speaker 1:

But I love. Well, thank you for sharing that. That's so important for all of us to hear because, you know, absolutely not all friendships last a lifetime and I think it happens to all of us but where we have a friendship breakup of sorts and we have to kind of look at ourselves, look at the way we interacted and see if we wanted to do things differently, and I love how you said being more intentional, because what I preach is you have to have an intention, because things are.

Speaker 1:

You're not just going to make friends organically in this day and age. You need to be intentional and then you need to apply action, because friendship is a verb that requires movement. All right, what you know all about I do so thank you so much, lita, for being with us today. Been a fantastic conversation, and when three or more gather, we are tribe.

Speaker 2:

Yes, we are, thank you.

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Brenda Billings Ridgley

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