GLP-1 Fitness for Beginners: How to Build a Routine That Actually Sticks w/ Casey Sines

You're losing weight on a GLP-1 - so why is starting to exercise still the part you can't make stick? And why does every workout program feel like too much, too fast, the second you actually try?

Casey Sines, certified personal trainer and Brello Rise functional training and cardio expert, joins Ana to explain why tiny starting points and habit stacks beat lofty fitness goals - especially when bad knees, packed schedules, and decades of all-or-nothing thinking are all working against you.

About the guest:
Casey is a NASM-certified personal and group fitness trainer specializing in cardio, strength, and agility training. She is an on-camera coach with Brello Rise, where she leads dynamic functional training, cardio workouts, and recovery sessions. In addition to her work with Brello, Casey has coached across a global portfolio of fitness platforms, including Fitbit, iFit, TRX, FitXR, Aaptiv, Katalyst, and more.

Connect with Casey at https://brellohealth.com | Instagram: @brellorise

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🤝 This episode is sponsored by Brello Health
Online wellness care plans for women, including GLP-1 and NAD+ therapies under medical provider guidance. Learn more at https://www.brellohealth.com/

🤝Also sponsored by Maeva - Use the code is ANA15 to  get 15% off your order at http://maeva.com

and 🤝Folly - Visit https://follynutrition.com/GLP1HUB to get your hair health gummies

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*The content of this show is for informational purposes only and does not constitute medical advice. The goal of this show is to provide various points of view about GLP-1 Medications. The personal and professional opinion of the guests and their content does not necessarily reflect the opinion of Ana Reisdorf or GLP-1 Hub.

Transcript

SPEAKER_01 0:00

We're not just approaching everything like everybody is 20 years old with fresh joints, just going. We now are saying, hey, what can we do? I have uh things that I'm like, because I've gone through knee surgeries. I'm like, let's make sure that our legs are strong so that when life has twists and turns, we are able to balance, to catch ourselves, to be able to keep on going. That it's stuff that I wish I would have been doing.

SPEAKER_00 0:24

Welcome to the GLP1 Hub Podcast. I'm Anna Risedorf, registered dietitian and GLP1 user. And today I'm joined by Casey Sines, a certified personal trainer, running coach, and Frello Rise functional training and cardio expert. In this episode, Casey breaks down why tiny starting points can work better than huge fitness goals, how habit stacking and walking can make movement feel doable, and why strength training doesn't have to mean heavyweights or intimidating gym routines. We also talk about options for people with knee issues or mobility limitations, including chair workouts and beginner-friendly programs. Thank you so much to Brillo for sponsoring this episode and bringing Casey on to share all of her wonderful knowledge. And if you're enjoying this podcast, please consider leaving a quick review on Apple Podcasts and Spotify and share your thoughts in the comments on YouTube. Now let's get on to the show. Nobody told you that going on a GLP1 would affect your hair. So you might be wondering if there's anything you can do to help. That's why I want to share Folly. It's not just your average biotin gummy, it's 30 plus clinically studied ingredients with a dual absorption system and 16 times the active dosage in just a few daily gummies. If you want to give it a try, use the code GLP1Hub to get 20% off at Follynutrition. That's F-O-L-L-Y-Nutrition.com. And you can use the code GLP, the number one hub for 20% off. Welcome to the GLP One Hub Podcast. I am so excited today to talk about fitness with a fitness expert. Casey, welcome to the podcast. Can you introduce yourself? Tell the people what you do and your background and all of that kind of stuff.

SPEAKER_01 2:19

Absolutely. Thank you so much for having me on. I'm super excited to be here. And for me, I have been in fitness. I joke that I basically entered this world and my parents said, choose your sports. Everybody in my family is tall. I'm six foot one. You can't really video or voiceover. Yeah, yeah, I am tall.

SPEAKER_00 2:38

Wow.

SPEAKER_01 2:38

Yeah. So both of my parents were athletes. So it was very much a part of growing up was what kind of sport are you going to be in? Athlete mentality, a lot of training, and I loved it. I loved playing sports. Volleyball stole my heart when I was in seventh grade. And I always joke about, I mean, you give a seventh grader giant knee pads and say, hey, slide around on the ground. A less. This is my dream. So I loved volleyball. I played all the way through college. And then post-college, I entered into corporate life. And it's like, oh, wait, what do I do now? Went through all of the structure into, and so I just kind of left everything in fitness behind, said, I'm done with it. I'm just going to focus on my job and that's all I'm going to do. And quite candidly, very quickly, all of a sudden I was like, wait, I'm having, you know, anxiety and depression that's creeping in that I've never noticed in my life before. And, you know, and talking to doctors, it was like, you should probably keep moving, not just drop everything. And so I slowly started to incorporate things back into life and ended up becoming a certified personal trainer, left corporate, and then moved into the career that I've been in now for uh almost a decade, where it's a lot of on-camera and voiceover fitness is what I do. And so I work with different platforms. You can see me and work out with me virtually. Sometimes it's just my voice, sometimes it is fully me on camera. And I've had the wonderful, wonderful trip of being able to work with so many different companies, one of which most recently was Brello and Brello Rise, which I really love being an on-camera expert with them and being a functional training and cardio expert coach.

SPEAKER_00 4:17

So I'm just curious about that because like I don't really understand the back end of that in my mind. Somebody who does like workout videos, like I think of like the old tapes that we used to have when I was a kid. You know what I mean? Like it was uh buns of steel. That's how old I am. We did buns of steel back then, but that's what I think of, you know. So how does that like work? Do you plan the workouts and then you do them and they like contract you to do that? How does it the back end of it work? I'm just curious.

SPEAKER_01 4:45

Yes, no, that 100% is a lot of the things like that's what kind of we were first introduced to with that style of workout is the tapes. And like I remember doing them with like family members growing up where we'd all be in the living room just going super intense with like aerobics. So we, yes, usually are brought in. There's a type of workout that is a focus. Sometimes I'm brought in for resistance training. Sometimes it's all about cardio, sometimes it's creating a giant program of how can we take somebody who is brand new to a modality, so that could be any style of training, and kind of walk through each step to build a stronger foundation. It just depends on what platform you're coaching for and you're brought in. And I would say 95% of the time it is me as a trainer creating the program and then coaching it on camera. And there's some really cool things that we've seen and you know, what we can do inside of like social media and how we can interact virtually that you couldn't do if you were just doing this on a tape. That now I get to interact with people that you know, had like somebody was like, taking your class, I live in Germany. And I'm like, that's insane. So cool. Like we would never have this interaction otherwise. So it's a really, really fun frontier of fitness.

SPEAKER_00 6:03

Right. It gives you like that feedback because, like, the tape. I mean, you bought the tape and you had the tape, right? Like, yep. Spuns of steel all day.

SPEAKER_01 6:12

All day. There's no changing. You're just in it.

SPEAKER_00 6:15

Yes. So, so with all these new online platforms, it's like I feel like it's almost easier now to get into fitness and to to create a routine because you can find videos online, you know, Brello's creating something too. There's all sorts of options these days. But why do you think people still are struggling? Because I hear it a lot. Like, oh, I started a GLP one, but I haven't worked out yet. What is it? What is it that holds them back, in your opinion?

SPEAKER_01 6:41

I think that fitness can feel very overwhelming, even when we have a ton of options. It can still feel like, well, what am I supposed to do? What's supposed to happen? I think often too, we start off with giant, lofty goals, something that's really big. I've watched so many people go through this. What comes to mind for me first is my sister. My sister reached out to me and I am also like a certified running coach. She was like, Can you build me a running program? I want to run a half marathon. That's amazing. I love that goal. But also, my sister has never done anything like this before. And like sometimes it can be really helpful to start with say, Hey, I want to run a 5K. I'm sure she's gonna love that I'm sharing this story. But I say that you can absolutely have a goal of running a half marathon. And I love having a goal. I think it's very helpful. But at the same time, starting with things so that we can see the progression in the milestones, because very quickly she was like, oh gosh, I don't know. I guess I'm done. And it's really easy to do that, to say, oh, because that's a that's a long, long runway to reach for. So having those kind of micro goals can be really helpful. But I think in general, fitness can just really feel daunting. It can also feel like, you know, if we're talking about GLP1s, you know, I'm I'm not a doctor, I'm not a nutritionist, but like in the pairing of lifestyle changes plus the GLP one, that can really be such the sweet spot that we aim for. So making sure that we do kind of look at what can be the way that we want to add physical fitness in. And I think a lot as well can happen where we think of, let's say, resistance training. Most people are like, ugh, I've got to lift heavy weights. Like that's just a natural. I'm like, that doesn't, it doesn't have to be that. It can be body weight. Like that's it, the resistance of your body. Like that's all that we can be talking about. And starting really small, I walk every day. It is a huge part of how I like to live my life and the difference that walking makes. And people will be like, oh, walking's not really anything. I'm like, something. Like, go out. I have a cat and I put him in my backpack and I walk with him. And I'm like, Are you enjoying this? He's like, I am not, but that's fine. No, yeah. Yes. But I think, yeah, it can feel daunting. It can be something that we maybe go in and we start super big and then we're like, oh, you know, I just it didn't work out. It didn't fit my schedule. So, and then we completely drop off. Or, you know, it's something where we don't even know where to start in the beginning. I have a few things that I've picked up over the years that I find to be helpful.

SPEAKER_00 9:10

Okay.

SPEAKER_01 9:11

One of them is habit stacking. That is one of my best hacks that I give.

SPEAKER_00 9:19

What that means for the people that might not know.

SPEAKER_01 9:21

Oh, yeah. So you start with a habit that you have that you already do, and then you stack it with the new habit that you want to add in. So one that I give is I really wanted to start being more intentional with journaling. Something that I would do on occasion. I always felt like I felt the benefits of journaling, but then I never really stuck with it for an extended period of time. So now when I brush my teeth, so my habit that I already have, I'm gonna brush my teeth every single morning. I journal right after that. So you use essentially the power of the first habit to stack it with something that's newer until that new thing. Now I the other day was going in a hurry and I felt this kind of weird shift. And I was like, oh, I did not plan for fitting the journal in in this short amount of time. And it kind of felt that disorienting when you don't do the habits that you're used to, and you're like, oh goodness, using that can be such a helpful thing. So if it's something like a workout, maybe every day after work you start tacking on, I'm gonna take a 15-minute walk. So that habit you already have of I'm gonna head home from work, it's something we always do. We now just add that little bit on. It doesn't have to be big. It doesn't have to be I'm going to the gym for 90 minutes. It can be small, especially to start little tiny changes.

SPEAKER_00 10:35

I think for for me, the thing that has made me be most consistent, because I like to work out early, 6 a.m. is my time, is not to negotiate with the voice in my head. You know, when you wake up and the alarm goes off and you're like, oh God, well, maybe I could stay here, or maybe I could, and you start like talking in that negative voice or the voice that wants you to stay in the bed. I don't talk to it. I literally just get up. Like there's no conversation that we have because it's not gonna lead me in the right direction. So it's like I don't even allow it to happen. You just get up and you go.

SPEAKER_01 11:07

Yes.

SPEAKER_00 11:08

And I think, I mean, waking up is obviously a habit I have, you know.

SPEAKER_01 11:11

We're going straight. We've we've nailed that one every single day.

SPEAKER_00 11:14

Right. So I just I I find that that's people are like, how do you always wake up so early? And I'm like, I just and now I just wake up early. Like it's just a ha I it's just something that's happened over the many years that I've been doing it. So it's it's it's just like you can't even like think about all the reasons why you don't want to journal, why you don't want to do the strength training, why you don't want to, you know, like I'll do it tomorrow. Oh, my knee's gonna hurt. Oh, well, I don't know which video to pick, or yeah, whatever, right?

SPEAKER_01 11:43

Yes, absolutely. I I could not agree more. And I think that that's something that a lot of people also think too is they'll ask me, how do you stay so motivated? And I'm like, girl, I am quite frankly hardly motivated. It's now just built in that I do it. So I think that there's also a myth of like, how do we stay motivated in life? And I'm like, life is hard. Life is really hard. You add on, you know, your family. It's not just you alone in this tiny little area. You've got family, you've got work, you've got friends, you've got obligations, you've got stress. So we're not always motivated. But it's can you lean back on something like a habit that you've already found, that you've already formed? That you're like, oh, like you said, there was a time I'm sure you probably didn't wake up at 6 a.m.

SPEAKER_00 12:29

Mm-hmm.

SPEAKER_01 12:29

Like I'm betting if we talk to high school you, you'd be like, what? 6 a.m. happily? Like, no. Like there's a time where, and I think that we often forget that there was a time we were a beginner at things that we now do with proficiency. Right. It's just a new area that we're spinning that to. Yeah. So how can we use that in another way of our life?

SPEAKER_00 12:50

If you're on a GLP one, something no one really tells you at the beginning is that eating enough can actually become the hardest part. At first, the weight comes off fast and it feels great. But what's happening underneath is not always as straightforward. Your appetite drops so much that you're not just eating less, you're often missing key nutrients, especially protein. And that's when things like low energy, muscle loss, or even hair changes can start to show up. You might try to fix this in the obvious ways, just eat more protein, focus on whole foods, but honestly, some days you can barely get in more than just a few bites. That's where MAVA comes in. It's designed specifically for people on GLP1. So it actually works with your reduced appetite instead of against it. It gives you high quality protein, collagen, fiber, plus essential vitamins and nutrients all in one. So even when you're not eating much, you're still covering all of your bases. It's not a quick fix, it just makes everything feel a lot more manageable. And if you're on a Jill P1 and not thinking about your overall nutrition yet, I would start now. Head to Maiva.co, that's M-A-E-V-A.co and use the code ANA15 to try MAVA for yourself with 15% off your first order. That's MAVA, and the code is Anna ANA 15 for 15% off. So in terms of like how much exercise we need, because you mentioned a couple times, people kind of tend to overdo it. My husband has tried to start an exercise routine. I don't know. We have a bunch of equipment that we have bought multiple times in our garage. Yeah. That is used for like three or four months and then very consistently, five days a week, and then never again. So how do we like not start so much like all out and then give up because we it's just too much? Like what what's the bare minimum?

SPEAKER_01 14:48

So I think, you know, we do have guidelines that come in from like the physical activity guidelines. They'll say something like 150 minutes a week of moderate activity or 75 intense. I also think that that's up to the person. If you don't exercise, any bit that we're adding is great. I had a coach that I really loved who would say the best exercise to do is the exercise you will do. And I think that that's very true. The idea of picking up heavy dumbbells makes you just go, absolutely not. But the idea of going to a dance class makes you feel excited, go dance. Absolutely. So we have these technical guidelines, but I also say like getting out and getting moving is great. I think a buddy system is fantastic. And that's something that I've seen where I mentioned inside of the virtual changes, where people will get on to communities and talk with each other and be like, oh, we're all doing this today at 7 a.m. and joining in. Great. The accountability. I come from team sports. So having teammates around you, I really believe in that. Even if they can't be with you physically, it's that person that maybe you talk to at the office and you're like, we're both gonna start this thing. And then when you come in, you're like, how'd it go? You have that accountability with each other. And so you, you know it. So I there are guidelines for things that we can be doing in a week. And also when we say, for example, that like 150 minutes that's used. That doesn't mean that you have to do 30 minutes five days a week. That could be like 10, 10, 10, and then stacking through and making little movements and little changes. But again, like we have the guidelines. What makes you feel excited? What makes you think that maybe this won't be the worst feeling? And also to understand that life moves in cycles. There was a time when I was all about heavy lifting. It's all I wanted to do. And I've kind of moved away from that a little bit. I still lift, but I don't have nearly the amount of excitement. I had to kind of switch it up and change my approach. So knowing that, hey, maybe what you felt before isn't what you feel now, and that's natural. I think there's myths that make us feel like, well, you don't want to, that's weird.

SPEAKER_00 17:04

You're like, well, not weird. My husband said I'm a gym hopper because every three years I try a different gym, but like you get tired of stuff, and then you're just like, you know, and and gyms are opening all the time. And you know, trends, cycling used to be a big thing, and then this cycle gym in my in my town closed because nobody wanted cycling anymore. And now it's Pilates, and you know. So I I feel like there's nothing wrong with that. He's like, you just hop to different gyms all the time. And I'm like, but I've been there for like three years. Like, I'm not a gym hopper.

SPEAKER_01 17:36

No, there's nothing wrong with that. If anything, I would I would kind of applaud the changing of that and being open to what feels good and what feels right for right now. And that I think is amazing. And I don't think, I don't think gym hopper is what I would go with for that. And also our bodies pick up, our bodies are are smart. They'll understand if you're doing the same thing over and over and over again. A lot of that plateau that we see is because our bodies have kind of picked up on it. We're like, ah, I understand what you're doing. So I'm gonna give you exactly what you need to get the job done. So then if all of a sudden we mix some new things in and your body's like, oh, I haven't, I haven't really done this, it's gonna change things up. It's gonna maybe get us out of the plateau that before can feel like so frustrating. Cause you're like, I'm doing it, I'm showing up, I'm doing the work, and I'm stuck right here. It's like, oh, sometimes it's just mixing, mixing things up a little bit.

SPEAKER_00 18:29

Right. Definitely, definitely. So, what about people? Some of my audience has physical limitations. So they have mobility issues or knee problems or things, and in and those things are improving with GLP one to some extent. But well, how does somebody like that get started? Like, what would be some ways they can move into fitness?

SPEAKER_01 18:48

Absolutely. I think that first I would say make sure you're definitely talking to your doctor, to your physical therapist. We don't ever want you to jump into something, be like, I feel great when maybe there is something that would inhibit what you're able to do. So having that first step and having open communication with your care providers is big. I think that inside of the virtual world of training that I spend a lot of my time in, there's some really excellent programs that are laid out as being, whether it's open levels, so that usually means it could be somebody who is brand new into it and somebody who maybe has more experience. You can be any level and be open to it. That's a really great place to start. Or there's some places with beginner programs or places that, you know, one of the things that um at Brello, for example, I coach um a chair workout. And so we're in the chair the entire time. So there's a lot of places doing things like that that can be super helpful because immediately you know what you're joining on for. So that's one of as much as it can feel very vast and daunting, that's one of the great things with having a ton of options now, because if we would have looked 20 years ago, we wouldn't have seen options like that readily available. And now we're becoming, you know, more aware. I I love how aware we're becoming of our bodies, how they move through life. We're not just approaching everything like everybody is 20 years old with fresh joints just going. We now are saying, hey, what can we do? I have uh things that I'm like, because I've gone through knee surgeries. I'm like, let's make sure that our legs are strong so that when life has twists and turns, we are able to balance, to catch ourselves, to be able to keep on going. That it's stuff that I wish I would have been doing. So we've got a lot of things like that, which I just genuinely really appreciate that we are constantly learning more about as the fitness, you know, the fitness world continues to evolve.

SPEAKER_00 20:39

I think the chair exercises are a great place. I used to work with bariatric patients preparing for a gastric bypass. And they had some struggles, and that was what we always made them do or participate in is chair because like everybody could move their arms around, you know, sitting in a chair, like to the best of their ability. So that was really useful. And I know some senior centers offer that kind of workout as well.

unknown 21:04

Yeah.

SPEAKER_00 21:04

You know, prefer to go in person.

SPEAKER_01 21:06

I'm gonna shout out two of my coworkers at at Brello, are both like professional dance instructors. And so they will do things and it's so much fun and just the energy of it. And that is I love in virtual because I don't necessarily take dance classes in person. I can hold a beat, but let's we don't need to push it. And so when you're doing it and it's just on camera, you know, if you look like your arms are just waving doing whatever, you're still moving, you're still having fun, and like that vibe is great. So I'm I'm with you. I think that is a great spot to start at, especially if you have those kind of limitations. And even if you don't, it's still, I every time that I coach a chair workout, I'm always sweating by the end. Like it is effort. It's I think there's a lot of areas that there's kind of the misconception. Again, like walking is effort. It is still moving your body. It's it's getting your heart rate up, it's moving. So I agree.

SPEAKER_00 21:58

Let's talk about walking for. A little bit because I think that that's the easiest, most underrated form of exercise. Because I'll be honest, I sit all day because I'm here doing this. And you know, I feel like I don't move. Recently, my kid has to do a 24-mile walk for his as part of his fourth grade. It's not required for graduation, but it's like a rite of passage. So we've been walking an hour and more to train for this 24-mile walk. And it's like how intense it has been and how I didn't realize how little I walk, how little I walk. So tell us how you can make walking your thing because you can do it anywhere.

SPEAKER_01 22:38

You can do it anywhere. I used to work in a corporate job, and I used to, one of my coworkers started this where we would get out and walk every like three hours or so. Just a quick little like 10 to 15 minute walk. And what I actually did find is it often cleared my mind from the work so I could come back and feel a little more settled and then start again. Cause I think that's something too. We're like, I don't have time for it. When actually the benefit of having maybe 10 minutes away, it's worth a lot even for your efficiency at your job. If you're like, you just don't have time. I love to walk and talk on the phone. I will go in my neighborhood and like that's I'm catching up with my mom. I'm catching up with my grandma. Maybe I'm calling like the doctor's appointment when you're when you've got to go through and you're like, I got to take seven steps to make sure that we get all these things lined up. Great for a walk. It's something that we already have to do. So getting outside and just enjoying it can be great. The walking pads are a great option. I know a lot of people have those inside and those are amazing. But again, just the little chunks. It doesn't have to be anything big. I love to walk for an hour though. That's usually what I do in a day. And again, I do it with a lot of things like I'm just gonna, you know, maybe catch up. Maybe it's a podcast that I'm trying to learn something new about, things like that that just make it feel like, oh, I'm not just uh I'm walking. Like it's it's getting stuff done if you have that kind of feeling around it. Or otherwise, just little baby, little baby breaks, a few steps. Even it can be stuff like parking towards, I know that they always say like park towards the end of the parking lot, walk in, as opposed to fighting to get up closer. You do that at Costco a few times. Those are some steps.

SPEAKER_00 24:16

You'll be you'll be walk through Costco, just that. That's like 5,000 steps just walking through the door. Right there.

SPEAKER_01 24:23

Right there, we sit at 24.

SPEAKER_00 24:25

I think that sometimes it it it involves a little bit of being like intentional with your time because it's easy to fall into those habits. Like I make dinner, I clean up the dishes, and I sit down. You know, and like there's no reason why I couldn't walk around the block for 15 minutes. Like literally none. Nobody's asking for me, nobody needs anything at that time, but it's like getting that habit into that, into that space. I think that's where people just go through life sometimes.

SPEAKER_01 24:54

Totally. And it's really easy because especially if we're talking at night, you know, we've gone through our whole day, and then you're now trying to exercise on top of it. That can be a really daunting feeling mentally. And I think that's also also awesome with your son because it gives you that body system. You and are doing it together. So I know that I have a couple of friends that started it where they're roommates, they're like, we are going to walk post-dinner. And they just go for a short little walk post-dinner. I do love a post-dinner walk too. I find I just feel better after moving around a little bit and then coming back. Nothing intense, just going for a few minutes for a walk. And I think a lot, there's a lot of surprise sometimes with how easy that was. We kind of build it up in our heads, like, oh, this, like going out, doing whatever. And then the first time you do it, you're like, it was, it wasn't as bad as I thought it was gonna be. I just put the shoes on, went outside for a little bit, and then came back.

SPEAKER_00 25:50

Yeah. And then I think that that piece that you were mentioning before kind of comes in here where we think it has to be something intense or crazy for it to be beneficial. But that 10-minute walk after after dinner like significantly improves your blood sugar, like is good for your mental health, gets you a few extra steps in. So you're not just going sitting on the couch right away. Like, but we think it needs to be like this dramatic change. And it doesn't always have to be like that.

SPEAKER_01 26:16

No, I absolutely agree. Now I I know I've talked a lot about walking and things. I still definitely recommend strength training when when you're when you're able to. But I also think a lot of what we're saying is that barrier into entry. Some people hear strength training, I don't even know how to start and then will completely come to a stop. So walking, like you mentioned, it's such a great way to enter in to get your body moving. And to kind of uh, you know, when I think about perjuries for me coming back from knee surgeries and starting back at a zero, I sometimes feel like in joining exercise, it almost takes that trust with your body again. Like to have to be like, I'm gonna be able to show up to this and show up and and move and do this thing. So starting small and kind of rebuilding that so that you're saying, I can do this, and knowing that you can take that with you and keep on building upon it.

SPEAKER_00 27:06

Right, right. Yeah. It's just those those small intentional steps a little at a time. So Umbrello is building something interesting. Can you tell us a little bit about what they're doing with fitness?

SPEAKER_01 27:17

Yeah. So I'm a part of the Umbrello expert team, and there's different groups of us. So I fall inside of functional training and cardio. We also have experts in yoga, meditation, dance, lotties. I might even be forgetting modalities because there are many of us. I believe there's there's over 15 of us now at this point. So we're under this platform for training that currently is only available to Borello members, but eventually looking to open up to the broader community. But for us, it's all really small, intentional workouts. You can go in and do a super quick five-minute, 10-minute, 15-minute workout. And you can move. I saw somebody the other day posting in the community. They're like, oh my gosh, I started off with one trainer doing chair exercises. I moved into Casey's weight training, and I finished with a sound bath. And I was like, I got that's amazing. I'm like, that's so cool. So getting to stack those if you want, or if not, we also have really amazing programs in the beginning. So I have a full towel series. It's all just what can you do with a towel? So we grew with stretches into strength and resistance training into like cool downs, things like that. Cause I think also a body awareness, huge. There have been so many times where if I just would have done a quick body scan, I could have maybe helped myself along with injury prevention or not pushed myself in certain ways and said, hey, instead of doing that, how about just taking a step here? Maybe today should be a recovery day or whatever it is. So a lot of that work to say what's happening in my body overall. But that's one of my favorites, the towel.

SPEAKER_00 28:57

I didn't know you could do stuff with a towel. Look at me learning.

SPEAKER_01 29:00

Oh, yeah. So, so much. You can go in, you can do full stretches around to really, and even as I did that, I felt my back crack. I'm like, this, you know, we're we're here. So then finally stand up. Your body's like, okay, okay. And then again, with like resistance training, we can use things like the towel, create tension. I love it, honestly, as a building block to work in towards maybe you want to start lifting more weights. How can we really lock in with our body to say, okay, when I'm doing a row, how do I make sure that I'm training into the muscles in my back and I'm not just pulling, but really to say, let's lock in, let's feel this, feel the squeeze, notice. And like, even if we do right now with body weight, if you were to just do the act, the action of a bicep crawl, like, you don't really feel anything. But if you grip your fists, your arms go out long, you slowly, literally talk into your body and you say, biceps, squeeze, and you feel that and you feel that motion. All of a sudden, there's this tension in your body. So often we go into workouts and we're just like, oh, here's the motion. And it's actually we can add in intensity just by connecting our mind and body. So I love a towel for that to get you really like, oh, that's what it means when the trainer says, like, mind body connection. We're talking about that. Got it.

SPEAKER_00 30:19

I think that that's like a big component. I really try to do that while I'm doing my Pilates, is like think about the muscle that's working. And I mean, I I don't have any evidence that it's working, but I think it does.

SPEAKER_01 30:30

No, it absolutely does. Pilates is such a wonderful modality. So I'm all I am here for the Pilates movement right now. It's amazing and fantastic and so good for like injury prevention and just general strength of places that we we miss often to make sure it's like, oh, we are full body strong.

SPEAKER_00 30:49

Which of a yeah, definitely awesome. Well, tell let the people know where they can find out about Brello's new program or connect with you. Where can they find more?

SPEAKER_01 30:57

So I'm on Instagram, Casey Solo. And you can also look up Brello on Instagram too, or typing in for Brello Rise or Brellohelp.com, and you can look at everything offering at every offering at Brello too. Oh, that's exciting.

SPEAKER_00 31:13

It's good. I'm I'm excited that they're gonna open it up to everybody soon. I think that's gonna be fantastic because I think I've seen some of the work you guys are doing and it's it's really wonderful.

SPEAKER_01 31:21

Yeah, yeah. It's it's really cool to be a part of this team and everybody here has been doing things. I learn everything, I learned so much from the other people on this platform where I'm like, oh my goodness, because they've been doing things for so long. It's so in touch with human body, with spirit, with how we put everything together. So it's a really beautiful team to be a part of.

SPEAKER_00 31:44

Awesome. Awesome. Well, thank you so much, Casey, for coming and sharing all your expertise today. Of course. Thank you so much for having me. It's been wonderful. Yeah, no problem. Thank you for listening to this week's episode of the GLP1Hub podcast. I'm so grateful to Casey for coming on and sharing all of her wonderful thoughts and resources and helping you get started with fitness because it is a really important part of this journey. And thank you to Brello for sponsoring this episode. Make sure you check them out at Brellohealth.com. And I'll see you in the next episode.