The Realistic Guide to Health & Fitness with Heather McCarthy

This week on Bloom Bright with Kelly, I’m joined by Heather McCarthy, co-founder of The Set Fitness, for a real conversation about fitness, nutrition, consistency, and finding healthier habits that actually fit into real life.

Heather shares her journey from fitness instructor to gym owner, along with simple, realistic tips for women who want to feel stronger and healthier without striving for perfection. We also talk about raising confident daughters in today’s social media-driven world, staying motivated through different seasons of life, and the small habits that can make a big difference over time.

It’s honest, relatable, and full of practical takeaways you can actually use.

Transcript

SPEAKER_00 0:04

This is Bloom Bright with Kelly. Real talk, real growth, real glow, inspiring you to bloom into your brightest self one conversation at a time. Hello, listeners. Welcome back to Bloom Bright with Kelly. Today's episode is one I've been so excited about because we are getting into something I think so many of us struggle with staying consistent with our health, our workouts, and honestly, just taking care of ourselves in a way that actually feels doable. I'm sitting down with Heather McCarthy, the co-founder of Set Fitness. And she's built an incredible fitness community centered around strength, confidence, and realistic, sustainable wellness. But what I love most about Heather is that she's not about perfection, thank God. She's about progress, balance, and helping women feel strong in their actual everyday lives. We're talking about her journey from where it all started to co-owning her own gym, plus real life tips for women in midlife, simple ways to be healthier without overhauling your entire life. And yes, I'm personally asking for some slacker-friendly hacks because consistency is not always my strong suit. We're also getting into raising strong, confident girls in today's world and how we can help them navigate all the pressure, especially with social media. So let's get into it. Heather, I'm so, so happy you're here. You've created such a following in the fitness community. And I absolutely love your energy and your blooming bright vibes. Welcome, welcome.

SPEAKER_01 1:25

Thank you so much, Kelly. I'm so excited to be here and to be with you because you're so fun and you bring such good vibes for me. So gosh, thank you. I love it. It's reciprocated.

SPEAKER_00 1:33

So I have known you for a long time. We live in the same community in the Western suburbs. And I have watched your journey from afar and then also up close. You were my personal trainer for a while. Um, we don't need to get into my bad habits and slackers, slacking, but I, you know, I'm so in awe of you and everything you've created and watched you. Obviously, I've known you for so long. Um, but I would like to hear, in your own words, you know, your journey and um where your love of fitness started and how this all began for you.

SPEAKER_01 2:02

Okay. Well, I think it could be really relatable to a lot of people because when I started in fitness, I was just, you know, a normal, like every other woman, working out, um, taking random classes. I was working at actually at first getting my doctor in clinical psychology. And I almost finished that and decided actually not to because I started dating my now husband, Mike, and um wanted more of like a normal schedule, knowing that I wanted a family. Um, and that uh career was gonna lend me a lot of weekends, a lot of nights, and I didn't want to do that. So I uh pivoted at that point and did work for an executive search for a big five accounting firm. And thinking, rationalizing maybe that I was still working in assessing people, but more on a business focus. And I did that for about four years. And then when we had our second daughter, the schedule with that job got very crazy, a lot of travel for me. Um, I did love it a lot. I loved, I mean, met so many great executives in that, in that role, but I needed more flexibility. And um, so at that point, Mike and I left and said, Well, I like drinking wine and I like to work out. So which career would I go to? And I don't think wine was a really good career for a mom at the point. So I pivoted into fitness. And at that time, a gym opened by uh called Shred 415, which is a treadmill slash uh strength training class. And it's open uh right near Kelly and I in the neighborhood, and I started working there. So I pivoted into fitness there, and then through the pandemic, I was a Lululemon ambassador at that time with our local store and actually did a lot of things nationally with them, which was an amazing experience. And they really wanted me to go into personal training. And so I finally did actually spurn by one of our friends, Crystal, shout out to her, um, who really pushed me to get out of my comfort zone and a personal train. And we started like a lot of people doing weird things during the pandemic out of my garage. And it grew and I had more, many more clients. And then slowly I went into the gym I now own, um, which is just a personal training gym. And I also got my nutrition certification over the pandemic because I obviously understood how much nutrition partnered with working out to get everyone to their goals and to be able to speak well into that environment. I wanted to get uh certified in that. So I did that. So uh fast forward to today owning a local gym for the last year and a half. Um, it is all personal training and um it's been amazing.

SPEAKER_00 4:39

It is amazing. Well, first off, when you were at Shred, I remember honestly, group fitness would always scare me a little bit. And I think Shred comes across that it's kind of an intense workout. Yes. So I do remember the few Shred classes that I went to, I made sure that you were the instructor because I knew that Heather would be so welcoming and make me feel comfortable. What I remember about that is that um, I think I asked you beforehand, is it okay if I just walk on the shred? And you're like, you know, whatever you want to do to move your body, whatever you feel comfortable doing. So I remember going to that shred class and you made me feel very comfortable. And I think that you've created the same environment at your gym, which you trained me in your garage. And actually, I had some great sessions there. Um, but then I trained with one of the other trainers at the set, uh, Willie. Shout out to Willie. God bless Willie. Um, quick story there. So I would train with my friend Susan, and Susan was very like serious. And so, like when she couldn't come, I would just be like, So, Willie, I'm totally down with a long stretch. Like, let's just, you know, and he was so gracious. Um, my point is you created that same welcoming environment for all fitness levels at your gym, which I remember was your same vibe all the way back when I was brave enough to go to the uh shred class. So that is something that's amazing. Cause I think a lot of women struggle with stepping into the gym, like because of the environment they may or may not walk into.

SPEAKER_01 6:06

Yes. And I think, you know, there's something to remember too is that I think we all take ourselves a little too seriously with this kind of thing. Um, obviously, life, especially as moms, uh, you know, especially, you know, as wives, having busy lives, busy jobs, it's always kind of chaotic. And, you know, you have to kind of just create a space for yourself in the chaos to work out, to find a little time for yourself. And it's never going to be perfect. And that shouldn't be the expectation. And I think the expectation should be a little bit of fun in there too.

SPEAKER_02 6:35

Yes.

SPEAKER_01 6:35

And I mean, I'm not afraid to make fun myself and have a little fun and try to make you laugh during the struggle that is the workout. So that is a really important part for me.

SPEAKER_00 6:44

Yes. You don't want to take it too seriously, you know. But there is a happy medium. And that's why I wanted to have you on so badly, because I personally have struggled my whole life with trying to find some consistency with working out and with nutrition and just finding, you know, what finally works for me, you know, as I get older. Okay, so let's talk about midlife health. Obviously, you've had this amazing journey. You became, you know, got all of that um education and nutrition as well as, you know, um fitness, which is awesome. I feel like there is a lot out there. I feel like women are sometimes overcomplicating this. As you said, we're taking ourselves so seriously with all that. So, what would you say, in your view, matters most for women in midlife when it comes to their health without overcomplicating it?

SPEAKER_01 7:30

Yes. Um, so important. I love how you just um even approach the question because that's what I see too. When everyone approaches me, a lot of women, they want to overcomplicate it. As we know, there's peptides now, there is shots we can take. We do all these things. What I like to say is okay, before we address any of those things, are you sleeping? Are you eating nutritious foods that are supporting you? Are you getting your workouts in? What are those three things look like in itself before you even think about, oh, maybe should I be using NAD? Should I be using this? If you don't have those three things in place, there's no reason to try to keep on piling everything else on top. You're still gonna have to fix those.

SPEAKER_00 8:09

So then let's just so that we can be clear, because I need to rehear that. So the three things. The first one I heard was sleep. We have to get a good night's sleep. So um, what does your sleep schedule look like?

SPEAKER_01 8:20

Gosh, well, again, busy as a busy parent myself and um having a business, it's you know, it can be a little chaotic, but I do like do certain things for myself. Um, I definitely have a window down time. I don't like my husband interrupts it, meaning getting in my space when I'm running down. And he knows this, which is kind of a running joke for us. I go upstairs and I just have my like, you know, just even I have a very basic nighttime routine. I'm not a 16-year-old with a 10-step routine, but I do my window down and I like to and I just sit upstairs. I like to read my book and I just have a few minutes and but I set my alarm. I like to plan ahead because I usually get up quite early in the morning. I know how important sleep is because I think so many things every age that I am older, I become more affected by, meaning that if I don't have sleep, I can't just roll with it. If I'm not um eating well, I can't just roll with it. It all affects me. I feel it. So I'm very cognizant of all these things now.

SPEAKER_00 9:20

So you have a wind-down routine. You try to do it every night. You read a book, you go upstairs. Yes. Do you have the phone away from you? Or depends.

SPEAKER_01 9:28

It depends sometimes. Cause I like to also sometimes like write notes to myself and things I do the next day. I can't admit that it's in the next room because it's not. I wish it's not.

SPEAKER_00 9:37

And then regarding the second piece was the nutrition. Yes. Yes. And so give me your thoughts on this nutrition, it's so hard. There's just so much out there. What is your just blanket thoughts on what women can do at the bare minimum for nutrition? Okay.

SPEAKER_01 9:53

Number one, the first thing I think is so important to say is that let's not just gloss it over. Meaning that, like, we all kind of, I mean, I don't know personally, and what I've seen is that we kind of some of us just want to be like, oh God, I'll deal with that later. I'm just gonna dial in my workout. I'm not gonna worry about that. You know, maybe I'll just buy some chicken at some point. Okay. Yes, I know. Like it is an annoying thing. Everyone has to deal with this at some point. Also, you know, the solution is not just like, well, maybe I just won't eat till dinner and then I'll just eat dinner. I'm gonna starve myself or whatever. Because then it all ends up blowing up in your face. So I think addressing it a little sooner, how it's gonna support even, you know, I look at food, whether I'm talking to my girls or talking to my clients, um, another mom or anybody else, is that it supports you are the CEO of that body and that food supports all your movement throughout the day, how you're gonna sleep, how you're gonna recover, how you're gonna move. So treat it like that. It's not to say that you have to be perfect, but it's just to realize that you do need that nutrients throughout the day. You do need to plan ahead. Um, so we're not just having to use DoorDash for everything and or eat off our kids' plates because we haven't thought of ourselves. You know, all those things do happen. Or, you know, for other women, you know, food noise is quite loud. So, you know, if you're not addressing it all throughout the day, it kind of at nighttime it bubbles up and percolates, and then everyone eats everything. So, you know, it's just something that we have to look at. Um, I definitely think it's a big part of having that under control is that it makes you feel so much more successful and calm in your journey to and happy in your life when you have this piece under control.

SPEAKER_00 11:31

Well, I love what you said. You are the CEO of your own body. And it's so funny when people, you know, from all different fields talk to me, there's certain things that they say that I'm just like, my gosh, this is not, you know, earth shattering, but it's so powerful. You're the CEO of your own body. Obviously, let's take the time to do the nutrition. And so what I'm hearing you say, which isn't really the best news for me, is that it's not no, the nutrition is just a super big piece and you should just own it, take time to figure it out for yourself and just move on. Like just know that there's no shortcut. Like you have to be healthy, you have to have these small meals. Stop trying to overcomplicate it and find the hidden fad or yes cut to all this beat bullshit, so to speak. Love it. Yes. I I agree. Okay. So, no, I feel like that's what I need to hear because I think that I'm always trying to find which I'm gonna ask you next about the slacker-friendly way to do it. And I'm sure there's ways to start, which will get to be, you know, to make it easier transition into being more nutritionally focused. But at the end of the day, you just gotta do it. Yes is what you're saying. Yes. And you're the CEO of your own freaking body. I love that. You got one of one, right? I mean, what are you gonna do with it? You know, like to hear that. Do it. Yeah. Thank you. Okay, and so then the third piece is the exercising, working out, strength training. Yes. So I want to hear you say it to me face to face because it's this the strength training talk about how important it is.

SPEAKER_01 12:47

We'll get into all the nitty-gritty, but so you know, I we won't go too technical because I don't want to put everyone to sleep, but like at the end of the day, no matter what I like, how I like to place it, is that the strength training, the resistance training, the progressive overload, that is your foundation. And what that does for you is gets you to do whatever you actually enjoy, whether that is you enjoy going for a run, you enjoy Pilates, you enjoy everything else in your life, even just like playing at the park with your children and not getting hurt, right? It is all based in strength training. And that is getting the resistance training because you are building strong lean muscle. It is supporting your bone health. It is just, it's making your metabolic function better. It is doing so many things internally for you that it is, I can't emphasize enough that how important it is. And I want to, uh over the weekend, actually, I took a different class that I won't mention what it was, but you know, it was not a strength training class. And was it hard? Yes. Did I was I challenged a lot? Yes. Was I like a little shaky? Yes. Was it getting me to failure and doing anything in my body? I would say no. A lot of these workouts, it's just what I want to go back and just again to be clear and focused here is that just focus on the strength training, just like the nutrition. You just gotta do it. You have to have progressive overload, you have to have a system. Don't just, you know, pick up one weight and do three bicep curls and think you're done. Have an idea of what you want to do and then do whatever else you want.

SPEAKER_00 14:20

So we've gotten through these three pieces, you know, of the the core base of just, you know, being the CEO of your own body. Yes. Good sleep, good nutrition, good working out. We don't need to be shooting ourselves up with NAD or peptides if we don't have those basics. Those are for the people that are like the oh, so you're saying that that's more like the people that already have that part figured out. Yes. You know, you don't need to be adding in all of these special things if you're not doing the minimum. Like, or which is like taking care of your body in those three facets. Yes. Gotcha. Okay, so let's get into advice for we're gonna start with the working out piece of someone like me. You know, I'm at a stage in my life where one of my three words for the year was consistency. That's probably my hardest one. The gratefulness and the community and the connections, I'm those are my other two, working on feeling better about those. But we're here, you know, almost halfway through the year. And I would say the consistency is still my struggle. So, with the working out for people that struggle with consistency, struggle like me, feeling overwhelmed about like how to get started. Like I went to a trainer and then it's like I felt bad that I wasn't working out enough. So then I didn't stop going to the trainer, all the different things. So for someone like me that's feeling bad, well, feeling overwhelmed, I should say, by the process of the strength training and the working out. How do you suggest people start like in a minimum way? Okay.

SPEAKER_01 15:41

Number one to what I heard you say too, which is such an important thing for all of us, is that, you know, as life gets so busy, I feel like we're all kind of have this like perfectionist OCD style. And let's realize that it will never be perfect. None of us are ever perfect. We're all gonna mess up, whether we're talking about our nutrition, whether, you know, we have, you know, slides back with our workouts, whatever it is, you might even have an injury or something like that happens. Life is never perfect. And I feel like, you know, I also look at it like we all have these buckets of that we need to have full, uh, you know, at certain levels, whether be talking about our workouts, ourselves, our families. And it's really hard to keep them all balanced. So it's sometimes something has got to give. But notwithstanding that, what is the bare minimum to do? I would say that again, you're having a baseline, as it's not gonna be surprised to anyone that I'm gonna say you have to have a baseline of strength training in a progressive overload style. I would say the baseline would be if you're just starting from nothing, it would be two days a week. Okay. And if, you know, as you advance a little bit, maybe three. And then on those off days, just go for a walk, enjoy your walk. You know, just recover. If you like Pilates, take it. If you like yoga, do it. I love it. And also, what another tip I'd like to give you is that you don't also need to put on like a heavy weighted vest and go for that walk. On those days that you're walking, just enjoy it. Just do not torture yourself with like a weighted vest and that because it's like a lot of things where it's like giving us some help, but not enough. Where it's starting to like almost compromise your form and also make something else not enjoyable for you. Don't do that. Just do your workout, have your progressive overload, and then just recover.

SPEAKER_00 17:21

So obviously at the set, you have all these wonderful trainers that work with all fitness levels. And that, like I said, my experience specifically at the set was with Willie. So, and it was great. But if you are at a point where you're just not able to see a trainer or whatever your reason is, is there anything like at home or certain specific like apparatuses or anything that you would say, let's say I'm gonna go two days a week and I am going to be working out in my home? Is there anything that you would say, buy this, do this? This is a great way to get started.

SPEAKER_01 17:49

Well, I feel like uh people are very individual with this, whereas you know probably Kelly too, that like some people like to work out in groups and some people like to don't mind working out by themselves, right? So some people can like even do like I do a 12-week program that some people do from their houses that's nutrition and strength training that they can just do at home, do on vacation, and travel with. Some people use they can use any app that there's a bunch of different apps that they can do. Is there an app that you love? Obviously, I would I love what I do. So I'm like, the older I get, the more like I'm so fussy when it comes to your routine. Right. Yes. And I know what I like and what I don't like, and I'm very fussy, but um, that doesn't not mean, I mean, you know, for people starting out, Peloton is great, right? Because Peloton, everyone can use it, everyone has access, right? And they have a bunch of different things, and you can use it on a Ploty say too. So that's a good basic for starting out. Peloton now has expanded to have so many different options.

SPEAKER_00 18:43

Yes. So it's great, you know, like then you could just start there and you know, and get a bunch of. You mentioned this 12-week program. So that actually circle back to that. Tell me about that because I forgot that you do these, yeah, and they're amazing.

SPEAKER_01 18:55

Um, so it's a 12-week program that has both a nutrition and uh strength training, and you work one-on-one with me. Um, that you can just, you know, reach out to me anytime. But it's a starting, we have one phase that's a starting fat loss that has workouts and nutrition that kind of follow that. And then it switches into a lean muscle building phase. And then lastly, it's a final fat loss phase, which is really the kind of like the jumping block in that phase of what kind of your life would look like after. So none of it's extreme, none of it is counting out, like, you know, is keto or anything like that. It's all real life. And also, I never tell anyone like you could never drink again or anything like that. If that is part of your life, let's build it in. Because I don't want you're not gonna be able to hold on to because then it'll be just a quick fix.

SPEAKER_00 19:41

So that is something like I'm thinking for myself. You know, you're saying that it's not super intense, but it's a program that's gonna get you started. Yes. So maybe that, like I mean, I'm lucky to have you right in my backyard, but it sounds like obviously you can do all this stuff on Zoom now. But for a listener, what I'm hearing is important, obviously, to be the CEO of your own body and to take care of these things. So maybe you may want to invest in some type of a program that's not super intense, but that could kind of get you started. Yes. Which, as I'm thinking, the wheels are turning here other than might be the golden ticket for me.

SPEAKER_01 20:14

Well, yes. Well, and also I do think that what I also would say most of my clients um are very high achieving women and men. They are running businesses, they are CFOs of businesses, they have big, important jobs that make mine look very small, which is amazing because they still need the accountability of me when they're working out, which whether it's my 12-week program or this, I can totally um understand because this is just one part of your busy life. So getting someone that gives you just a little gentle nudge in a way that feels good might be something that's, you know, while you're forming that habit is such an important part.

SPEAKER_00 20:53

Well, and accountability. Yeah. Just having the accountability if it's a professional trainer, which someone like me, I do like to go to an expert, you know, which is why I love talking to all different people in these, you know, expert fields. But I yes, you can go to an expert, but also just having like a walking partner or when I mean, I'll be honest with you, when I would train at six in the morning, I knew Susan was coming and I didn't want to be the jerk. You know, I didn't want to cancel. I did a couple of times, but it was for legitimate reasons. You know, there's just knowing that someone's there with you. Yes. Do you have a lot of people that are like me that train with someone else, like as a friend, and then have the trainer? Yes, yes.

SPEAKER_01 21:26

And I think it's very motivating. And even during, like literally during the workout, right? It's like that last rep that you don't want to do and be like, well, if you're gonna let's do it, let's just do it. You know, right? Just each other, motivate each other in a different way, which is so fun too. And then you can kind of laugh at each other and make it a little more, again, like a happy part of your day.

SPEAKER_00 21:43

So that's yeah, even Susan and I, we did try to like really focus. Um, I mean, it was funny watching me try to really focus, but it but it was still a lot easier doing it with someone, you know, uh especially when you're getting started. So circling back to the walking, because I love to walk. What would you say? Like, my goal is always to try and get like 10,000 steps a day. Is that something that you would suggest to have like a goal like that? Is 10,000 steps good? Because I think just moving your body is obviously important. Yes. But how do you feel about like a step count and all that kind of stuff? What do you usually advise people to do with that kind of thing?

SPEAKER_01 22:19

I love it. Like I and I'd say, like, what I like to say is like five days out of seven a week. So you give your body like two days where, you know, you could still do whatever, but you're not trying to hit that just to give your body a little recovery. And then also, and I know I've seen you obviously because we live so close, you're walking at like a nice pace. You're not just, again, we're not smelling at my flower. Um, which my, if you see me walking with my corgi, we are smelling every single flower.

SPEAKER_00 22:44

But Winston, by the way, Heather has the sweetest dog, Winston. It's a corgi. Can you take oops? I don't, I feel like Winston's been alive forever. How old is Winston? Seven. He's only seven. He's only seven. I know. I'm actually shocked by that. I know. I feel like he's a smudgeon, so you never know. I can't even believe he's only seven. I don't know why. I feel like ever since I've known you, which is longer than seven years, I feel like Winston's been by your side. But it was their dog before it was the Jack Russell. Look, same coloring. So same coloring. I I am I am a type for sure. Oh my gosh, that's so funny. I feel like I thought you were gonna say Winston's 45. Yeah. I would have been, I would have been like, you know what? I believe it. Yes. He's just he's not even he's a robot now. So interesting. Okay, that's a fun fact I didn't know about. Okay. So I do like to walk at a good pace. Yes. Um, but you're saying, which is a good tip, just try and do that five days out of the week and get a good step count in. Yes. And already there is your tip for being on the right track. Yes. Because it is good to keep moving there.

SPEAKER_01 23:37

And obviously, Cal, as just like you said, you said this is what I actually love to do. Like you enjoy the walk. I love walking. Exactly what I said. Like you so you do the strength training two or three days, and then you do what you love, right? As we know, other people will choose tennis, paddle, running, you know, a million assortment of things, golf. Do those things, but also strength train. You have to.

SPEAKER_00 23:59

And then would you say, like, what is an ad like half hour, a couple days a week? Yes. Start with that. Yes.

SPEAKER_01 24:04

You do not need a full hour, especially strength training. I um none of my sessions are a full hour because I am so efficient, no matter how advanced the athlete is, 30 to 45 minutes of strength training. So that's also good news for some of us. Great news are, you know, cardio junkies that feel like you have to get out there for two hours.

SPEAKER_00 24:21

It's I think that that's the overwhelming piece. I mean, all you hear about is strength training, strength training, strength training. But realistically, if you go two days a week for 30 minutes and you get your steps in, you're on the right track. Absolutely. So it's good news for me. Yes. Yeah. So already I'm feeling less overwhelmed. Okay. Because for me, this is a lot more manageable. I think what's just really hard in the world of social media is just so much being thrown at you that you feel like you're always like never doing enough. Right. You know, so this is really good advice that that is plenty. Walking at a clip, yes, not smelling every flower. Yes. I like that. And then a couple of days a week starting with the train training. Okay, I'm already feeling way more motivated and less overwhelmed. Okay, thank you. Um, okay, so what do you say to people that are, you know, falling off track to try and motivate them to just keep at it? You know, everyone just has these slumps and stuff like that. Yes.

SPEAKER_01 25:11

Well, I think, you know, you have to uh almost like play tricks on yourself a little bit where you put it in your schedule, make it a non-negotiable on yourself. I mean, I've used every trick, of course, with myself personally, whether it's go buy a new outfit, put on new shoes, have a friend come with you that day, you know, use all these things that you can to get you through it. Sometimes I even do the trick of saying, like, well, I'm just gonna try, I'm gonna work out for 10, 15 minutes. And if it doesn't click, fine, then I'm I'll give up. Usually 90% of us, when you do that 10, 15 minutes, unless something is really wrong, you will finish your workout.

SPEAKER_00 25:47

That is an excellent tip. You're so right. I think that anytime you don't want to do something, that's the trick. Just do it for 10 minutes. And then usually you finish the whole task. You know, like I'm it just kind of gets done. Yeah. Okay, that's my tip. I'm okay to do it. I'm I'm liking that. Okay. So now let's hit up the nutrition slacker. I'm also professional in that area as well. So I have these questions. Okay, so what are your like go-to but lazy meals? Like healthy snacks, easy things, let's, you know, that you feel like are manageable. Okay.

SPEAKER_01 26:16

So as we know in this world that we live in of convenience, there's so many easy things that we can go to that I can mention that we could just buy, right? And I rather kind of pull everyone back towards just, you know, do a little meal prep, even if it's very simple, like chicken on steak on Sunday, you know, whatever it is, ground beef, whatever you eat, you know, tofu, I don't care. Just prep some things so then you can have those things during the week. When I like, I come home from work in the middle of the day and I can just throw it in with if I want a salad, if I want a rice, if I want a tortilla, I can quickly uh put something together so I don't have to prep a whole thing. So you have protein pre-prepped. Protein pre-prepped. It's and it's like a Sunday thing, maybe a Monday, depending on my weekend. But I always like to have those go-tos so they're easy. Now, of course, we can have go-tos that are a protein bar and you know, in a rush or, you know, a piece of fruit, something like that. I really like you to have protein though, with every even like snack, I have to say.

SPEAKER_00 27:19

But um So the protein, this is not, I mean, I mean, I already know the answer to this question. It is very, very important. Yes. Yes.

SPEAKER_01 27:26

And I I try to press it into everything. Like, cause still, even though we're all we're barraged by the protein thing, which I'm sure everyone else is also rolling their eyes that's listening, talking about protein again. But honestly, when I my clients start tracking it, we're still getting so little. Okay. Much less than people think. Even if they see it a little bit, they're like, oh gosh. But to get there is not that difficult. I've set up like days for them that it'll just be like, look, you just got in 100 grams of protein and you didn't even have to think about it.

SPEAKER_00 27:56

So then how do you get that in? So give us some tips on the proteins to up the protein.

SPEAKER_01 28:00

Yes, up to the protein. Like in the morning, if you like eggs, like a nice one to do is like, okay, you're having like uh maybe you're having an egg and um, I don't know, like maybe avocado toast or something like that. So maybe you add some egg whites in there, maybe you add some turkey bacon or turkey sausage in there or regular. It depends what you like, um, just to up the protein. Sometimes too. Obviously, an easy one is if you like, if someone out there or Kel, you like the um like Greek yogurt or any of those, you can always add like a scoop of protein powder in there and just mix it in. You don't even like taste, you can add unflavored protein, or you can have a flavor if you like that. Like I am a big chocolate girl, so I love everything chocolate. So you add that in, I love it, right? And then it's adding like 25 milligrams of protein to something you're already having.

SPEAKER_00 28:46

So it's just being aware. Yes. You know, like if you have a protein powder that doesn't even taste like anything, and you put it in your yogurt, you've done, I mean, literally, you've just improved your situation and you're already eating the yogurt. Yes. So that is a just to be being aware. Yes, yeah. And just which I feel like is what I'm lacking. You know, I don't think of stuff like that. I need, that's why I need you here. Explain that to me. Okay. So then, so thinking about how you can add things in, the, oh, that tasteless protein, that is very important. But because I again, I don't even realize. I think I feel like all that stuff is just gonna taste bad. Yes. And I'm not gonna like it. But now they're coming out with obviously, as you just said, you don't even taste it. Right. Well, you give me like a chocolate peanut butter. I mean, I'm I'm gonna try it, right? Right. We're gonna try it. Yeah, we're gonna definitely try it. Yeah. No, for sure. And then what would you say? I mean, it you sounds like protein, but like the grocery staples to always have on hand. Like what would you say? Just again, I'm assuming fruits, vegetables, and like chicken, stuff like that.

SPEAKER_01 29:42

Yeah, you know, it's all stuff like that. Um, it's having more vegetables. You know, honestly, whatever when you're thinking about, you know, shopping, you know, at your grocer and you're thinking about, as you know, a lot of people say, like going around the perimeter of the store, but still keep it for foods that you enjoy, right? Like I don't think that like today, like you and I should go and just buy kale because we think that that's gonna be healthy and we're both gonna be so sad when we see it tonight in our fridge.

SPEAKER_02 30:08

Yeah.

SPEAKER_01 30:08

But you still want to, you know, keep with things that you like and keep those things on hand so they're easy to access. So then at night, you know, or after dinner or something, we're not just reaching for whatever our kids had or, you know, whatever junk snack we have on hand. Um, but we have some options that we actually enjoy and love.

SPEAKER_00 30:27

So the key is you just gotta have this stuff on hand. You just gotta go, you gotta bullet. What about all those little like pre-packaged protein things and stuff like that? I mean, even though they're like, it's like, how do I say it? It's real food, but it's definitely more like a processed packaging. Yes. Is that still better than it's still better?

SPEAKER_01 30:45

It's still better. It's still better for sure. I just don't want you only eating that because I feel like honestly, too, I feel like it's not really satisfying. If you and I are just eating protein bars all day, it's I mean, we could get all of our protein in. It's not really satisfying though. It's not like we ate a real meal.

SPEAKER_00 31:00

No, and it's not exciting, and you end up dreading it. Yeah, like you had said, where it just kind of comes to a, I think earlier in the conversation, where it like it's sometimes people at night they don't eat and then they're just starving. Like for me, I could do that for a couple of days. Yeah, we can eat the protein, like eat these, you know, bars or different things. Maybe I could go a week, but then it would just blow up in my face. Yes, that's my problem. You know, I try to stick to this stuff and then no, and your body is like, no, thank you. No, it's it's really not. Yeah, it's zero. Yeah. So then um, I know that we're not supposed to be door dashing, which I've gotten better at that in all of that. But like how when you're out, when it like comes to like a Chipotle, are there other fast foods that are healthier than others? Like, are or is there some type of a fast food where you're like, that one's not that bad? And sometimes if you have a craving, you'll go there or something. Well, but we have Lucas, and I feel like that is that is one for me. Yes, it's an amazing Italian restaurant right near our house um in the town over in Libanine.

SPEAKER_01 31:54

You know, okay, but then for yoga is that if you have like that, is a real restaurant, right? That I'm speaking of that we can, Kelly and I can door dash. But if you have a real restaurant in the neighborhood that you can get a salad from, you can get like, and sometimes you just like have there's some really good things there. And they have this one salad that I get, and I it comes with grilled chicken. It's like the Contadina, yes. And I add grilled shrimp in there, and it is delicious. It is amazing. Put the grilled shrimp in. And I saw I have two proteins in there, but like so. That is obviously it's you know, a DoorDash order, but it's a little healthier than like some of the things like a chick-fil-a.

SPEAKER_00 32:32

You just rocked my world because you know what? And again, it's just take someone to tell you, ladies, good idea. Yeah, go to a restaurant and order from DoorDash, or if you're instead of picking up like a fast food, go pick it up like in a restaurant. Yes, and double the protein. Yes. That's key, right? This particular salad that Heather's talking about is so delicious. But if you add extra protein and it's got so many good things in there, I think I might dates, like so it's a good fiber, it's so many things going on. Yes. Um, it's funny. We both have a good friend um named Brooke. Shout out to Brooke, that when I was first getting to know her, I felt like all she ever wanted to do was go to Lucas and have the Contadina salad. So she introduced me to the Contadina, and I mean that was over 10 years ago. And it is, but that's such a great idea. So go to a local restaurant as opposed to going to um a fast food. Yes. And also there's a lot of um, there's another restaurant by our house called Ella's that has like nightly specials. Yes. And they have a really good Italian salad. Yes. I love all those ideas, right? My gosh, I love this. Okay, I'm gonna do this. So I am gonna go to a local restaurant and I can even DoorDash from my local restaurant so you can get healthier food if I need something in a pinch. Yeah.

SPEAKER_01 33:40

And the one thing I want to add there is, you know, also don't think that you have to cut out foods that you love completely. Meaning that like what I don't want to give you the message of is like, oh, if you actually feel like you want french fries, maybe you're gonna have them. And I think that we you and I, Kelly, have talked about this before. But like, you know, if there's something that you have in your day, let's just say what, I don't know, whatever it is, if it's chocolate, if it's, you know, if you're a salty girl, if you're a sweet girl or guy, whatever, you know, but just plan it ahead. So that would be my thing for you is I don't want you to feel like your life is gonna be sad from now on because you never get to have that fill in the blank. It should not be like that. It should be like, no, I get to have I'm gonna have french fries, but like I'm also gonna have, I'm gonna start by eating some protein, then I'm gonna have my fries. I'm gonna plan it in my day. The rest of my day I will be built around it and I'm gonna really enjoy it.

SPEAKER_00 34:31

Well, and I think for me, when I was able to lose weight, because I did struggle with weight loss for a while and I'm still, you know, we're all still on the journey, but I finally did allow myself to have, as we had discussed, some of those foods. Because for me, it was just always the forbidden fruit, the forbidden fruit, the forbidden fruit. And then I wouldn't eat it for a month and then I would gorge myself on it. Then I would feel bad, and then we would just start eating bad and be in the cycle again. So now I do allow myself French fries, is is one specific food. Yes, I mean, so you do. And honestly, you get to a point where, like, again, I just am so excited about this idea of ordering from restaurants that are healthy. Okay, so if you have this healthy salad and then you order some fries, you're not gonna end up eating all the fries, which is what I've noticed now. I'll eat the salad and then I have the fries there, and I'm having like five of them, and then the kids are having some and we're all just enjoying it. And it's not like this, oh my gosh, all day I've been thinking about these fries, and it just becomes not a stressful. Well, yes, yeah. There's no anxieties surrounding it, right? And I love that. No, that's huge. This is life-changing tips here, Heather, because I I need to hear it. Okay, so when people are busy, let's give some tips for busy vacation, you know, stay on track in those scenarios.

SPEAKER_01 35:39

So I think it looks different to a lot of people, what I've seen. Um, you know, working with a lot of clients. So, because some people, when they go on vacation, they look at it like I am off my schedule. Like I'm the opposite. Where I go on vacation, I actually enjoy moving because I just like working out. Like it feels like a reset in my head, and that's how I use it. But it doesn't mean that's for everyone. Um, you know, it really depends on the person I find, what the vacation life looks like. But you should have some understanding that if you have a goal that is bigger, whether it be, you know, finding more lean muscle, you know, losing that 20 pounds or whatever you have, don't let yourself go off the rails because it's very frustrating coming home then. And if you can find a little more centering, then it is so helpful. I think, you know what?

SPEAKER_00 36:28

I think that's such good advice. And no one's ever described it to me that way. Like you should just treat your vacation the way you want to treat your vacation and not stress out about it. If you are someone that likes to, you know, stick with your either weight loss or nutrition or working out goals, go for it. Yeah. If not, if you want to make it rain and just do whatever you want to do to the other way, rock, do whatever. But know that coming back, you're coming back and you're gonna just, you know, have to deal with whatever you decide to do. And realize some people are okay with that. Like if they're just like, you know what, I'm gonna probably gain five pounds, but I'm gonna have time in my life and I'm gonna hit it hard. Yes. And other people are like, I don't want to deal with that when I get home. I want to stay on track. Yes.

SPEAKER_01 37:02

And realize that like it comes down to like what I've said about like being in psychology before. It's all comes back to your mindset on like how you come back because this is gonna be so disheartening. Is it refreshing and revigorating to reset to come home and be like, okay, now I'm ready to hit it hard again? Or is that defeating to you? Like you have to know the answer to that question, right?

SPEAKER_00 37:21

To well, and I think I've been, you know, think about myself as I'm getting older. I think for me, being self-aware of yourself, knowing your strengths, your weaknesses, knowing just yourself and your own mindset. That's such good advice. Because I feel like going on vacation, especially when you have a goal or you know, really feel like you're in great shape or whatever your issue is, it's to just know that it's personal.

SPEAKER_01 37:42

Because there's no way. No, not your wrong way. Yep. No, that's good advice. Life is already busy enough. And, you know, we all have all these worries in a million ways our minds are going. If you can reset a little bit whatever that looks like on vacation, I think you should do it.

SPEAKER_00 37:58

So if you're someone, there's one reason. Yeah. I mean mine went somewhere else. Oh my gosh. No, but well, and I mean too, you do see so many people working out at the gym on vacation. But if you have are just want to relax, walk past. Yes. And be okay with it. Yes. I think that's really good to hear from you because I think that um sometimes I can feel bad about myself and you know, who cares? Who cares? Just do whatever you want to do and enjoy your shit.

SPEAKER_01 38:20

Yeah, your muscle is not gonna, it's not gonna all go away in a week, you know, right?

SPEAKER_00 38:24

So you're gonna No, that's good advice for people too. It's if unless you're going away for a year or six months, like no, if you're going away for a week, two weeks, just do whatever is gonna make you happy. Yes. That really is something I needed to hear because I feel like I do um put pressure on myself and I do, you know, see these people that are working out like really hard and um feel a little guilty. Yeah. Yeah. So okay, so that's awesome. So then I wanted to ask you about this because I think in this day and age, we have so many people that are, you know, just not drinking, drinking less. They have so many non-alcoholic options now that feel like, you know, like you're like you're drinking a mock tail. That's the term for it. Thank you. So, what are your thoughts on alcohol in general with trying to stay on a plan and all that?

SPEAKER_01 39:06

So, unfortunately, I think when women especially go through peri and menopause, it is uh directly related to the answer to this question for me. So I never say, just like I said about everything else, I never say don't, right? Like I never say completely don't, but you definitely, especially when you're you hit peri and menopause. And also, caveat also before that, if you're going through a very stressful time, realize how alcohol is playing into that because sometimes it's really exacerbating everything. Um, so I find that, you know, having realizing what your relationship is with alcohol and probably having to lighten it up a little bit and drinking what you enjoy when you enjoy it, and it's probably not having 20 of them, like you know, like some of us did in college. Yes, which is fine. But I think that it's in how it affects the body during periomenopause, it's just literally the anxiety at night that happens with a lot of women. They don't get their sleep, which is again one of our foundational things we talked about earlier. And it's just really, and then there's causing a lot of stress in that the next day, besides being like a little dehydrated and all those things. Now, sometimes you might just say, gosh, it's worth it. I'm with my college girlfriends, I have one night, whatever. Just know how it's gonna affect you, right? And maybe you have some a little bit of water in there and then you just move on.

SPEAKER_00 40:26

I think that's the key, is just that's what I've noticed with myself. I pick when I'm gonna um partake in alcohol. Like if it's a fun night and I'm looking forward to it, I have some cocktails and I don't regret it, but the deck the next day is so different than when I was younger. So you really have to just the risk versus the reward. Not I guess not risk versus reward, but what you're sacrificing by having those cocktails that night. The next day, it's just as we get older, I feel it.

SPEAKER_01 40:52

I feel like, and I feel like many more women are so aware of it and realizing that they like how they feel when they're not drinking the next day and they like what their day looks like and how much like you know that they don't hate their kids as much, you know, those kind of things like that. And I feel like that is even like a lot of women, I feel like learn that much younger than I did. Like they're in their young 30s telling me this, right?

SPEAKER_00 41:15

Well, and this perimenopause, like for me, it's so interesting when you talk to different people, what symptoms of perimenopause really affect them the most? And for me, it's been anxiety, the unbelievable amount of anxiety that I get just out of nowhere. And the alcohol, it's like you just have to know it's coming. And I almost now know, oh, I drank the night before. Like back before I didn't even, you know, I'm thinking, how could this be? You know, you didn't really know. I feel like people don't like perimenopause happens and you're thinking, wow, that was happening a lot longer than I realized. Yes. And so now I know, okay, I had a bunch of alcohol last night. That's why I'm anxious. Yes. But it it does. It's so true. It just hits you and it really affects you.

SPEAKER_01 41:53

And sometimes I think the more healthy that you get, the more you realize what alcohol's doing. So it's like a junk sword a little bit, which is kind of annoying.

SPEAKER_00 42:02

No, that's very true though. It's if you're not working out, if you're not sleeping, if you're eating a bunch of fast food, the alcohol, it's just one more thing. Yes. Yeah. It's very true. Tossing it in. Yes. Yes. Yeah. No, but if once you start to be real aware of your, we talked about these three foundational things. Yes, it does really, you know, throw a wrench in your day. Yes. Yeah. So no, that makes sense. Um, okay. So let's now we're you know, we're talking about perimonopause, let's switch to talking about the younger generation and all of these wonderful daughters that we have. You have three girls, I have one daughter. Um, why don't you, you know, just share? I mean, being in your business and being in, you know, with all of the obviously at the forefront of strength training and, you know, eating healthy and everything that you are, your community and everything that you have going on. I don't even know how to ask. Like, what is your perspective on health, fitness, and all of that with young women? And what is your advice for moms that are trying to navigate all this?

SPEAKER_01 42:56

Yes. It is so obviously the social media, especially, I think, and their messages, they hear them so much younger than we did. And I think they understand and are are taking in so much more than we did when we were young. Um, so the messaging can be very negative and very specific on one body type and what you should look like. And it does obviously, like most moms, it makes me cringe a lot when I see it. Um, and my daughters have definitely been affected and we've had so many different stories about it. But I like to, you know, really look, I'm very specific on the messages I give to them, meaning that I, you know, I'm not like constantly dieting at home. We have foods that you would consider, you know, not the healthiest at my house because I do I it's important to me that they see everything so they don't feel like anything is off limits and they don't feel like they need to restrict and for any certain reason that I like looking at food and talking to them about food as a way that they again how they serve their body. And how they're getting vitamins and nutrition and minerals in their body and how important it is that they eat well-rounded for that reason to support their workouts, to support whatever sport they're doing, but even to support their studying and being in school and that. Um, it's so important. So I think that's also an important thing.

SPEAKER_00 44:19

So talking about it as fuel. Yes. And really promoting that. Like we're doing we're eating healthy foods because it's not just to look good, it's to feel good and to be able to like you make a good point to study. You're right. You can't eat chips and junk and then feel like you can sit for two hours and study. And then also what I'm hearing is you're leading by example. Yes. You know, in the home, you're promoting a healthy lifestyle and you got to practice what you preach.

SPEAKER_01 44:45

You have to. I mean, none of us can be sitting there, you know, just drinking a protein shake and nothing else and thinking that the kids don't notice a positive message. They see it all, right? They realize exactly what's going on. So I think that it's just so important that the message is all like carried all the way through with them. And and realize too that like all of our kids get to this age where whether they're skinny, whether they're, you know, perfect, whether they're a little, they feel like they're overweight or whatever it is, everyone gets called out at some point. So with all their, so you have to be as supportive and trying to give them the right messages as much as you can, because they will see so many disparate things. And even if you think, oh, my kid would not, they will. So you have to be giving the right message at home because then if they feel confident enough to be able to deflect those things, that is so important.

SPEAKER_00 45:34

Very true. And would you say, like you had said to me when I'm thinking about how I'm gonna move my body, which walking is my main one, you know, because I love walking, pushing the same message. Just get out and move and do something you love. I know uh a lot of these girls now, you know, uh with pickleball, like there's just so many more, like, just just move is what we're telling these young ones.

SPEAKER_01 45:54

And as we all know, like you know, what's in the parentheses here is the big monster is like get off your phone, right? Yes, right? Put the phone down. Don't walk with the phone. If you can, get them to like leave their phone at home and walk with their friends, right? Like as much as you can. It breaks my heart to see these kids, especially like one of my um pet peeves, is them walking across the street with their phone. I wish their phone.

SPEAKER_00 46:15

I've seen a lot of kids almost get hurt. And I'll be honest with you, I get a little feisty. When I see someone walking, because we have a lot of like four-way stops. Yes. So these kids just walk, I beat my horn at them. Yes, and I and sometimes my daughter's like, oh my gosh, that's so mean. I'm like, you know what? That girl is not gonna be looking at her phone now because she almost got run over. Right. So I consider it like a um public service. Yes, just PSA. Right. My kids think it's me being a little bit of a B, but I just think that they shouldn't, you can't walk literally looking at your screen in the middle of a street.

SPEAKER_01 46:42

In the middle of a street. I mean, it's just missing so much. Next time, even as a parent, I just challenge you to go for a walk. Don't bring your phone, right? Just try to look around, look up, look at your neighborhood, right? Say hi to someone. Like, you know, just pet a dog, which is my favorite, but like whatever.

SPEAKER_00 47:00

But or you know, like me, aggressively go up to animals and get down on the ground, or maybe take them home with you. Right. That could be, I'm there. There's a few dogs in our neighborhood that might be kidnapped by Kelly Clifford. Yeah. Um, no, it's true though. So, yes, just put to tell the kids to put down the phone and go for a walk without a phone. That's a challenge. Yes. I love that. Yeah. Because it's really just so simple. Yes. Sounds like what I'm hearing about everything that you're sharing today is we need to stop overcomplicating. Yes. And just get back to the basics, all of these fads and all this stuff. Just do the basics, move your body and eat healthy. Yes. You know, don't overthink it. Yes. Yeah.

SPEAKER_01 47:37

And strength, and like another, like I feel like little things that everyone needs to hear is that, you know, strength training trumps cardio. Like you don't hear now. I mean, especially like reflecting on what you said about anxiety, which a lot of us have, uh, you know, the endorphins from cardio are like, especially when you wake up in the morning, feel stressed out. The endorphins from cardio, like going for a run or whatever is a hard thing for you, feels so good. But strength training, you also will get there. If you get to failure, you're gonna also feel like that little, that endorphin rush when you walk out of there. But strength training at the same time, again, go reflecting back on built the muscle building and all that, is going to also allow you to like your blood sugar stabilizes better. Your metabolic caloric burn in that is higher because you have more muscle on your body. All these things are better supporting you. So trying to take time to let your body do that switch. Cause so many women are still doing that cardio intense um day. And if they have any time to exercise, they're just trying to burn as much as possible. And I just would encourage you to pause from that for a second and try to, and I'm guilty of the same thing because I love it.

SPEAKER_00 48:43

No, well, and it does sound like if you're strength training overall, maybe you might not get a hit. Well, actually, I will say this when I leave that 6 a.m. training session, going is you don't want to see me going. Going is maybe not me and my most positive vibe, but leaving never once did I not leave feeling better, feeling stronger, even if I was only half-assing it. You know what I mean? I just felt better. Yes. Um, and you know, it and you feel stronger. Yeah. And I mean we just need it as you get older.

SPEAKER_01 49:10

And consistency beats intensity every single time, right? Yeah. So just be consistent. Just being consistent with it. So we're not just like crushing it one day and then, you know, not wanting to work out or just being so overly sore you can't move for days. So it's just, you know, and then the last thing I would say is just, you know, your workouts, if you know, whoever you are listening as a parent, working out, taking care of yourself, strength training, eating well makes you a better parent. So true. You think that like it's selfish, you don't have time, you just have to worry about your kids, you have a job. Giving yourself this small window and the small appreciation makes you show up better for your kids. So it is not selfish.

SPEAKER_00 49:49

So the example you're setting. Yes. You know, showing the kids that you're putting your body first. Yes. It's been, I've noticed when I really consistently set an example about anything, they pick up on it. Yes. You know, if you're you can preach it all you want, but if you're doing it, yes, they see. Yes. Yeah. So important. Okay. So now I want to ask you just some quick rapid fire questions. I love doing this. Okay. So what's your favorite workout right now? Oh gosh.

SPEAKER_01 50:12

As strength training, for me, just to be specific, I love lower body lately.

SPEAKER_00 50:16

Oh.

SPEAKER_01 50:16

I am a middle-aged white woman. So I love feeling like I am trying to grow my butt, which is never going to really happen, but I like feeling like I am. So I'm just like a low body strength training. So lower body, perfect.

SPEAKER_00 50:27

Okay. What's your least favorite workout?

SPEAKER_01 50:29

Um, I think really my least favorite is I get real fussy about chaotic workouts that are just a bunch of like hit moves that are overloading you and you're feeling exhausted and like someone is trying to kill your soul. Or you can be injured. Yes. And I'm just like, what is going on? I will literally start laughing during these classes because I just do not, just not doing anything.

SPEAKER_00 50:53

Well, and it's not because you can't do it, because you are in unbelievable shape. It's more just like, I, yeah, what am I doing? Yes. Got it. Okay. Um, your go-to healthy meal.

SPEAKER_01 51:02

Um, go-to healthy meal. I mean, we talked about the containers, so everyone's already ordering that right now. If you didn't order it, you should be ordering it now. Amazing. Um, just uh text Kelly and she'll give you the recipe. But um, when I go home, I usually my go-to meal is I love a sweet potato because I bake them uh during my meal prep with a rotisserie chicken and I love hot sauce or like some primal kitchen ranch on there. Sounds amazing. Um, I love all those things. So that is again, this is it's hitting for me what I want macro-wise, but also my soul loves it. Like I love that meal. I think I love that meal.

SPEAKER_00 51:37

Okay. I I want um to actually get that recipe or whatever hot sauce you're talking about. Let's link that up. That sounds amazing. Okay, one food you'll never give up. Obviously, chopped. Yeah. I mean, it's I let's not be silly here, right?

SPEAKER_01 51:49

Yes.

SPEAKER_00 51:49

Okay, morning. I already know the answer what you're gonna say.

SPEAKER_01 51:52

Morning workout or night workout. Um, morning. Uh, right. I try to work out in the morning, but I do have days where I don't. Like I'm not one of those people that is dead, set. Like yesterday, I only got an evening workout because that's the only time I could do it. And I I just wanted a little something in my day and I didn't make it stressful on myself. It was under 30 minutes just to move.

SPEAKER_00 52:10

Okay. So, but mostly morning.

SPEAKER_01 52:12

Mostly morning, because I also it helps, it doesn't do well for my sleep when I work out at night. Actually, I can't wind up. Kind of wind wound up. Yes. Okay, your current obsession, fitness or not? Well, my first obsession is always my dog. Okay. It's Winston, of course. Winston is, of course, my first obsession always. Um, you know, and um, what is my obsession right now? Oh, and also I'm super excited uh at the gym right now. We are doing a teen and kid program that we've been building and working on for the spring summer. Um, I love having the kids at the gym too. Um, I have a lot of their parents, and we have also a lot of the grandparents too. And I love the focus of them because they just love being there and they're such lights. And I'm so excited.

SPEAKER_00 52:55

Oh, I want to hear more about this teen program when we're off the recording. Um, so what is something that is making you feel really good right now, personally, professionally, and it could be anything.

SPEAKER_01 53:08

Okay. Um, you know, seeing, I think I'm I'm arriving right now as a parent at that moment where my kids' success has nothing to do with me. It is all on their own. And it's being able to reflect on the fact that a, well, first of all, you know, I miss them, my soul misses them, you know, when they're not home. But also has two in college. Yes, like two in college. Pray for her. Yes. So, but also seeing the amazing people that they have become themselves is such a strong pride point that I have um in supporting them in the little ways that I can. But my role as a parent's switching. So um just being able to like appreciate who they are is just feels like a huge win.

SPEAKER_00 53:48

That is well, it's so interesting. I have a lot of uh moms that I know that have older kids like you, and they have said that that is the coolest thing because I'm just I have my oldest is a senior in high school, and you think it's all about like getting them into college, and you're I mean, it's so, so much of a focus. And they really say it's the real, as you point, pride point, the real moment is when they're older, when they're starting to get their jobs, when they're starting to get settled, when they're at that next phase. They're like, that's when you really feel it's uh it's a whole nother excitement. Yes, yes, yeah. But yes, just being able to see them bloom as a person, right? Like that's made literally. No, and it is cool. In each stage, you never think they're gonna get to that point. And then they do, and you're like, wow. Yes.

SPEAKER_01 54:29

And also it does break your heart to see like a two-year-old picture of them when they're 18 years old.

SPEAKER_00 54:34

But you know, I feel like all I do now is this is a parent with a senior in high school, all I'm asked to do is locate photos from way back then. Yes. So I would suggest parents get your albums ready for parents of younger children. Yes. That you are gonna be called upon to be like, mom, I need something from the basketball team from when I was in sixth grade. You remember that team, you remember that game, and you have to like go. Or when I was two, they find they have very specific things that they want from you. I would say younger moms organized. But you know what? It's come so far, all this organization. Yes, since we've had it been back in the day with our probably like, I feel like we were still on like digital cameras when our oldest ones were like little. So that's a lot easier now. Okay, and finally, what does blooming bright mean to you? I like to ask everyone a bloom bright question.

SPEAKER_01 55:18

You know, I think it is for me, it is a very um specific thing that I do realize that it starts with me and how I show up in my life. And I love my community and I love my friends and family so much. And I love to bring a lot into the room and have a really specific high energy vibe. But in order to do that, I know for myself I need my time to myself. So I think it makes me bloom when I have that perfect balance of like you know, being able to have some time to myself and then have time with my family and friends and in my business. And I want to show up a certain way and be then able to do those those things well, I think is the best for me. Like that's you know, have having all those separate times. I I feel like I have a lot of different personalities too. So it just depends on the day, but I like to do all these things, right?

SPEAKER_00 56:12

Well, I am honored that you were able to be here today. This was so much fun, but also so informative. I feel like I've learned so much and you are amazing. And I can't wait to just, you know, see everything that you have going on in the future. And I'm so lucky that I get to be so close to you, um, proximity-wise, to um continually see how you're building the community. So thank you again so, so much, Heather. It has been such an honor having you here. You are always blooming bright to me. I've gotten to know you in so many different ways, but this was an amazing conversation, and I'm so, so grateful for you being here today. Thank you so much for having me. That was so fun. Okay, Bloom Bright listeners, keep listening and thank you for listening today. And we'll have another episode soon.