Positivity, Power & Performance: Train Hard, Think Strong

In Episode 2 of the Mental Lift Podcast, I sit down with the dynamic Towanda Smith - IFBB Pro Athlete, fitness coach, and positivity powerhouse. We explore how strength, mindset, and resilience fuel her journey - and yours. Tune is for actionable inspiration and a dose of Towanda’s  signature motivation to elevate your mental and physical fitness. Join us, and remember - every step we take builds stronger bodies and even stronger minds!

Transcript

SPEAKER_01 0:07

Welcome back to the Mental Lift Podcast where we're building strong bodies and even stronger minds. Today's episode is all about energy, discipline, and what it takes to really show up for yourself consistently. I'm so excited for this conversation because today's guest is someone I not only deeply respect professionally, but someone I experience firsthand as my own trainer. Tawanda Smith is an IFBB pro bodybuilder, an elite athletic and fitness trainer, strength and conditioning coach, and a fitness model. But beyond all these titles, she is a force. She brings high energy, unwavering positivity, and a mindset that pushes people past their limits and into their potential. If you've ever struggled with consistency, motivation, or believing in your own strength, this episode is going to speak directly to you. We're diving into what it means to build not just physical power, but mental resilience. How to show up on the days you don't feel like it, and why positivity isn't just a personality trait, it's a performance tool. Let's get into it. Welcome to Wanda. I'm so glad you're here. I've been wanting to do this for so long. Yes, I'm excited to be here. So I wanted to ask you basically what why bodybuilding? Why'd you get into this?

SPEAKER_02 1:21

I, as a fitness enthusiast and as a fitness professional, uh I got into bodybuilding to see exactly how much I could personally transform my own body. And with that knowledge through bodybuilding, I was able to really apply that insight with my clients.

SPEAKER_01 1:37

So, like growing up, did you ever think I'm gonna be a bodybuilder?

SPEAKER_02 1:40

No, never. I did not, not at all. What did you think you were gonna be? A doctor. That was it. I thought I was gonna be like a doctor, yes. I could definitely see that. Until I got into my freshman year of college. And I was like, you know, that's a lot of school. That's a lot of school. A lot more than I was willing to commit to and uh or that I wanted to commit to. Uh my passion just wasn't there full, fullheartedly regarding the necessary schooling for becoming a physician.

SPEAKER_01 2:06

Oh, that's awesome. Yeah, you know. For those of us who don't know you, how would you describe who you are beyond the titles?

SPEAKER_02 2:13

I am a fitness enthusiast. And uh I'm a fitness enthusiast and I'm a fitness professional. I mean, I I love all things fitness, activity-wise, and uh the things that go along with fitness, nutrition, all those things interest me.

SPEAKER_01 2:29

It's interesting because it's like it's it's it's a lifestyle for you. I mean, there's nothing that you don't do that doesn't relate to fitness.

SPEAKER_02 2:36

This is true.

SPEAKER_01 2:37

It is like everything, like if you're not in the gym, you're playing tennis, you're doing something, you're running around, you're always doing something.

SPEAKER_02 2:44

Yes, something active. I'm an active individual. This is true, yes.

SPEAKER_01 2:47

A bundle of energy in every way.

unknown 2:49

Yeah.

SPEAKER_01 2:50

So you you do, you bring so much energy into every space. So where does all that energy come from? Do you like bottle up and sell it? What are we doing? I don't know.

SPEAKER_02 2:58

I think I just have a passion for fitness, and I think of it as fun. I mean, it is fun. Fitness is fun for me. So it is easy, which is a blessing considering my occupation, that I do have a desire and a true love for activity in general and fitness.

SPEAKER_01 3:17

It's so fun. Like I get to experience you almost every day as my trainer. We're basically together almost seven days ago. Yes, yes, yes. Uh-huh. How would you think your dis your clients describe you in like one sentence? Like, how would you say they describe you?

SPEAKER_02 3:31

Positive and high energy.

SPEAKER_01 3:35

Well, my husband who runs into you at the gym sometimes, he calls you the energizer bunny. He's like, it's never ever ending.

SPEAKER_02 3:40

So that was actually one of my nicknames when I used to work at the hospital. When I used to work in cardiac rehab, my patients would nickname, they nickname me the Energizer Bunny.

SPEAKER_01 3:49

I mean, you don't just walk anywhere. Like you're walking with intention. This is true. Yes, yes.

SPEAKER_02 3:55

I'm yes. I'm walking with intention, or I'm just moving and grooving kind of a brisk pace.

SPEAKER_01 4:00

And one of the things I really love about you, it's it's without fail, no matter what the situation is, you have a one-liner of some sort.

SPEAKER_02 4:08

I am like a walk and bumper sticker. I don't know where that comes from, but it is, yeah. I'm yeah, I do have a lot of one-liners. But the words stick in my mind, and you know, certain phrases and things they just stick with me. So I keep those with me and I share those with the world.

SPEAKER_01 4:24

It is like, but every day of the week has a title. This is true. It's like uh, what's the Monday one? It's um Make It Happen Monday or Move It Monday.

SPEAKER_02 4:34

Hi Tuesday. Tuesday is terrific Tuesday. Wednesday. Wellness workout Wednesday. Thursday, thriving Thursday. Friday. Unfitness Friday. Saturday. Saturday strong. And Sunday. Sunday fun day. Sunday fun day, yes. So I got something for every day. Yes.

SPEAKER_01 4:53

Except when it's summertime and we're doing legs in an unair conditioned gym.

SPEAKER_02 4:58

Then we are we're trying to, we're making it legendary. Leg gender, yes. And the elements and all the the tough attributes that come with our leg trainings.

SPEAKER_01 5:09

I think I used this in my last episode, but just what are your one-liners? You know, we were talking about um, you know, people get worried about if they strength train they're gonna bulk and all of this. And we were talking about, and we were talking abs are made in the kitchen. Abs are made in the kitchen, yes, they are. So that's one of the and you cannot outwork a bad diet. You cannot outwork a bad diet. It's a hundred percent.

SPEAKER_02 5:29

So, yes.

SPEAKER_01 5:30

You know, I could do 500 abs a day, but if I'm not making it happen in the kitchen, then you will not see the work that's underneath.

SPEAKER_02 5:37

You'll still have abs, but they won't be as visible. Yes. So yeah, abs are made in the kitchen. You can have a good, clean diet, and you will see some remnants of your abs. Versus if you have a very good work ethic with your exercise, but your diet's a little left, not so great, you won't really see all the efforts of your physical labor. So you can't outwork a bad diet.

SPEAKER_01 6:01

Yes. So, but do you ever have a cheat day?

SPEAKER_02 6:03

Uh, I have some moments that are not the best. I wouldn't say a cheat day, but I have some moments that are not tip top quality, you know, some that might be considered, I guess, maybe a cheat meal or a cheat item. You know, what's a craving? Well, I'm I'm a sweetie. I like sweets, so I like and not like candy or stuff, but I like baked goods. I'm a setting bale, so I like pies, cookies, you know, things of that nature. So that'll probably be like my indulgence. Like oatmeal, raisin, walnut cookie. That's crazy.

SPEAKER_01 6:35

That even sounds like a healthy cookie.

SPEAKER_02 6:36

It's healthy, but it is a yummy treat. I mean, you know, one is good, and then two is probably healthy, but like uh 12 is cookies, that's a bit much, you know. Not that I would indulge that much, but I mean it's too much.

SPEAKER_01 6:47

Moderation, moderation, moderation, yeah. But even that, it sounds like a healthy cookie. It'd be pretty like a chocolate faves. I would be like chocolate chip with all kinds of stuff in the country. Yeah, no, I like oatmeal raisin lawn. That's my best, my faves. So tell me about your bodybuilding journey. Like, what why why bodybuilder? I mean, I can see you like fitness enthusiasts, you're training, you're doing all this thing. What made you say, I'm gonna go out and just do a competition?

SPEAKER_02 7:11

Yeah. I was 24 when I started competing. I think I was 24. What was I 26? So I was probably 24, between 24 and 26 when I first started competing. And the thing that drew me to deciding I wanted to compete is again just working with individuals and then help them, helping them to get to their ideal fitness pinnacle, or you know, just to hit their fitness goals. For me, I just wanted to see how much I could transform my physique to look at look like some of the women that I had seen in the fitness magazines, you know, that were like just, you know, photo ready and just so perfect. The pinnacle of a proper or a very quality fit physique, I think, is like a bodybuilder. I mean, because that's just like the pinnacle of it's, you know, it's all defined. It's just the pinnacle of like a fit physique. So I just want to see, well, let's see, with me and my concerted efforts, how much can I transition my physique to this seemingly pinnacle top-tier fit physique? And so that was what drew me in after working with lots of people and even doing my own personal, you know, fitness efforts to try to, you know, get ready for the beach or whatever, lose a couple LBs. I was like, okay, let's take it to the next level. So that was like the high level of me trying to just see how much I could do with my own physique. And uh after my first show and the whole process, which was very challenging. It is brewing, it's a whole lot.

SPEAKER_01 8:38

And we're gonna describe that in a minute because you know, I But I fell in love. When people do these shows, it's it's concentrated discipline. I mean, you have to be so disciplined. It's a lot, yes. And there's a there's things you have to do in order for your muscles to show up the way they need to show up.

SPEAKER_02 8:55

And then just how you have to also readjust your life to be able to hit these different goals and keep some sanity. Right. Like it's a lot of uh, you you have to have like a routine, you know, and you have to be very organized and you know, for it to all go well. And me kind of being a free spirit, that was something that my takeaway from after going through preparing for a competition was like, okay, you really have to have all these different things in order. And you know, you can achieve you can achieve some really great goals, but it's it's tough, but it is very rewarding. And again, the discipline and that I gained from going through the process and also the uh fitness and physique changes that I became that I that I acquired after going through the process of you know preparing for a competition, I I loved it. It was good. And so I fell in love with the whole bodybuilding lifestyle and you know competing.

SPEAKER_01 9:55

Is there ever a point where you feel like I look as good as I possibly can? Like there's nothing else I could do to look better.

SPEAKER_02 10:01

No, no, no, no, no, no, no. And I'll say this, I think honestly, after competing, one probably becomes even more critical of themselves.

SPEAKER_01 10:11

Okay.

SPEAKER_02 10:12

So that's where definitely mental health comes into play.

SPEAKER_01 10:15

Yes.

SPEAKER_02 10:16

Because after reaching a pinnacle of high efforts with attaining this certain physique, you can't maintain that easily. That five minutes that you have on stage, it changes as soon as you go and have a meal or have some more water, it changes. But the mental idea of that pinnacle is still in your mind. So there's a lot of mental health things that you have to really tap into after competing to like say, okay, that was for a moment. This is not life.

SPEAKER_01 10:49

Yes. You know, so we should've live your life the way you prepare for a show. No.

SPEAKER_02 10:53

I mean, it's not that you can be organized and you can, you know, go to the gym and have your proper dieting and routines for sleep and things of that nature. But the physique that you present on stage for that short period of time, to maintain that on a daily basis is not It's not healthy, right? It's not healthy, it's not healthy at all.

SPEAKER_01 11:14

Yes.

SPEAKER_02 11:16

But mentally you want to, so you have to really be aware, like this is a short period of time, you can be close, but what you have on stage, it's a lot that goes into getting that proper quality pinnacle physique that you know.

SPEAKER_01 11:29

I mean, it's like this process where you have to you're gonna gain healthy weight, you're gonna lose weight at the very end, and then even at that, you restrict even your liquid intake correctly to make sure that your muscles are stable. It's a it's a huge tons of water, like that's in regular life. Yes, yeah, that's why it's not something you can sustain. Correct. So even on the stage, it would take a lot of mental strength. Number one, because there's beautiful people all around you. Yes, everybody's coming with the goods. Yeah, they're all coming with the goods. Yes. And it's almost you have to be assertive on the stage in order to draw eyes to you. Correct, yes.

SPEAKER_02 12:09

You have to have confidence or at least present confidence. Yeah. Which even in itself is you have to have the mental to say, okay, even if I'm not really feeling like I'm great, I have to present an image that I am feeling like, okay, I'm great. You know. So it is it's interesting. And holding those poses, that's a whole nother issue. That is a whole nother physical challenge. Yes, it is. Posing is it is physically taxing, and it is a whole nother physical challenge, like outside of working out to get the physique. Then posing is a whole nother physical ability that you have to acquire to present this quality physique. So it's interesting.

SPEAKER_01 12:50

So the funny thing is you have to you have to be very vulnerable to be a competitive bodybuilder. I mean, these outfits are not very um, they're not gonna hide anything.

SPEAKER_02 13:01

No, no, no, no. They are not forgiving regarding being able to like tuck this in or cascade this.

SPEAKER_01 13:08

No, they are it's all out there. We're not we're yeah, yeah, we're not gonna wear the high-waisted swimsuit or nope, nope.

SPEAKER_02 13:14

I mean, it is a bodybuilding competition, so they need to see everything. So you are scantily clad, you know. I mean, it's like at the beach, but you know, have no cover-up, you know. It is it is fitness pageantry. I mean, that's basically what it is. And fitness pageantry without the gowns in the two-piece. That's what it is.

SPEAKER_01 13:32

So and they're a very small two-piece. Oh, yes. It's very Brazilian.

SPEAKER_02 13:36

We're the bodybuilder companies are trying to see the physique. They're trying to see the body, trying to see all everything, you know. So yeah.

SPEAKER_01 13:42

So, how how do you what support do you get? Does your family support this? I mean, like family, friends.

SPEAKER_02 13:48

My family and friends do support it, yes. When I first got started, uh, I had some good quality support. My co-workers, some of my friends, they were supportive. Now, my family was supportive of me, but they were not very understanding of the whole bodybuilding life and you know, that whole level of extra, you know. Yes. It's one thing to be a fit individual, but again, or get in shape, to go to the beach, uh, even to do a personal photo shoot. But to do a bodybuilding competition on stage, half dressed in a two-piece, and showing your stuff and you're all buffed up, it's a it's it's it's different. So my family was supportive of me, but they didn't totally, not everybody totally understand my desire to do bodybuilding. But afterwards, they you know, it just was what I did, and I continued with it, and they came to know more about it and became more supportive.

SPEAKER_01 14:43

That's awesome. Yes. That's awesome. So, how do you think your mindset has evolved as your career has grown?

SPEAKER_02 14:51

You know, I uh I I feel after going through my bodybuilding, all the different shows, I've every show I have a personal takeaway, and I learn more about myself, more about individuals, and just the commonalities that we all have. We all have insecurities, we all wish we were better in some facet. Um, and we and so for me, just the relatability to my clients increased a lot because being in a bodybuilding show and even preparing for it, you have a lot of self-reflection and you have a lot of realization, like okay, in this small pool, I might be a big fish in a small pond. But when you go to a competition and again, you see all these wonderful, beautiful physiques, you realize, okay, I am now like a small fish in a big pond. You know, so that can be very uh eye-opening and humbling, and you know, yeah. So so for me, competing and things of that nature has really made me to be more relatable and also just gave me a personal relatability to my clients and different challenges that they have. Because I've experienced those same things on a another level, a different level. Yeah, it's a different level. Not a higher level, but a different level. But again, I the comparison comparison to just everybody, you know, I've got goals, they've got goals, they're different, but the efforts that go into attaining those goals are necessary to get there, and they can be troubling sometimes, like, or they can be very tough, and they can make you question your worth. So it's it's I mean, I I've just gotten a lot from the sport.

SPEAKER_01 16:39

Yeah, absolutely. So, but what are some mental habits that really separate someone who succeeds versus someone who's gonna quit?

SPEAKER_02 16:47

This is one of my mottos. Every little bit counts. Yeah, big picture, everything counts. So to be present, to show up, every day is not going to be a 100% effort. You're feeling like you want to do it, or you're able to just do everything. You're gonna have some down days or when you're not stellar in your efforts or your performance or your desire, but you gotta show up. If you don't show up, you're you're you're not you're definitely not gonna win that day or that moment. You gotta show up to even have some some some takeaway or to get closer to the mark. Quality over quantity, that's one of my other mottos. Quality over quantity. So you you gotta have some quality effort, and it might not be super intense, but you still gotta show up to give that effort. So my take, you know, I you just come and know that every little bit is getting you closer to the mark. That that's you know, one of the main things. Come, show up.

SPEAKER_01 17:48

Exactly. I think one of your sayings is the first stop is just walking in the door, right?

SPEAKER_02 17:53

Yes, it is, yes. You gotta you gotta come in the door first, and once you're there, then hey, you've already won.

SPEAKER_00 17:58

Yes.

SPEAKER_02 17:59

But if you come to do, if you're coming to the gym or you're going outside to go for a walk, your goal might be to do a walk for three miles. Well, you might get out and not feel up to it, or but you gotta get going to some degree.

SPEAKER_01 18:13

Yeah.

SPEAKER_02 18:13

So you gotta show up. Show up.

SPEAKER_01 18:16

Well, how do you coach clients through those days where they're there, but the motivation isn't there?

SPEAKER_02 18:21

Well, then I will try to hold them by the hand and say, okay, we're gonna do this. Again, that's when I'm really on the quality over quantity. Yes. You know, like, okay, we're gonna do this, it'll be quality what we do. It might be not be a whole lot, but we're gonna have some quality efforts in the little bit that we do do. And again, the fact that the person shows up is already a win because unlike myself, and I have times moments, days that I'm not really feeling super gung-ho about going to the gym or eating something that might be nutritious. But again, try to make the effort.

SPEAKER_01 18:53

Absolutely. Yes. You know, I mean, there's different coaching styles. Yours is I I mean, I've never heard a negative thing come out of your mouth. I've never heard you ever yell or belittle a you know, a client. Correct. I mean, that's just I mean, you you can through positivity. I yes, that's right. There are some coaches out there. We might take some.

SPEAKER_02 19:13

Oh yes, oh yes, uh-huh. Yes, yes, yes.

SPEAKER_01 19:16

They're going to motivate by being more aggressive, or they might take a negative spin. Yes.

SPEAKER_02 19:23

Or reality, I'll say that. They might take a realistic point of view, but which might have a little negative connotation.

SPEAKER_01 19:29

But you have to know your client. Can you client take that?

SPEAKER_02 19:32

Exactly. And some of them really thrive off of that. Exactly, yes. Uh-huh. And some people take it as a challenge, like, okay, you called me out, you're right, let me step it up. And then some people might not respond so well to it. But for me personally, I do come with more of a positive approach.

SPEAKER_01 19:48

Yeah. I would agree. And even like if there's something that a client questions that they can do or they're only kind of halfway doing it, you still find a way to positively not let them out of it.

unknown 20:00

Right.

SPEAKER_02 20:01

Yes, yes, yes, yes, yes. Because I know that again, everybody's not gonna have day, there are people gonna have days, myself included, where you're not one to ten, ten being great, one being not great, that you're gonna have some days where you're not feeling it. You know, you might not be feeling like a 10, you might be feeling like a two. But on the flip side, I do know my people's abilities and their capabilities. So my goal is to try to encourage them to do what they can do.

SPEAKER_01 20:31

Right. I I feel like I wouldn't be where I am if you didn't do that, you know, if you didn't pull in that direction. Right. Yes, yes. Because there's things I'm doing now, I would have never challenged myself to.

SPEAKER_02 20:44

And you might not have even known that you were capable to do these things. Correct. Like, what's the lineage to get to that? Well, again, breaking it down to the most simple thing. If you can do that, and I know this in big picture, like, okay, well, if you can do this, then you could do this. If you do this, you could do this, and to try to assist my people in getting to their potential. You know, whether some people want to sprint there and they have a whole lot of uh confidence and self, like, okay, I want to get there. But some people really don't know what their potential is. And so I just kind of like try to help them to get there little bit by little bit, to build the confidence, whether through them doing different things that'll kind of get them there, or just reassuring them, like, hey, I know you can do it. If you could do this, you could do that, and then just kind of pull them in and taking them along for the ride if they're willing, you know?

SPEAKER_01 21:32

You know, and we've been training for like nine years. Now it doesn't seem that long, but it's it's crazy to think that. But we have seen a lot of people in our group come and go. Yes. What do you how do you pick out who's like not gonna take it seriously and who's gonna fall off the wagon? Can you tell that from the beginning, or is it just something that happens over?

SPEAKER_02 21:54

No, I I I cannot tell, but I often am still very enthusiastic. About people sticking with it. So I don't change my approach to somebody who I feel like, oh, they're gonna stick with it, or somebody who's they're probably gonna fall off. When we're together, I'm anticipating that, hey, you see the quality in what we're doing, you see the quality in what you're able to do, and hopefully that'll keep them to stick with it. But I understand life does happen and things will kind of take priority in just the time that's allotted, whether it's time allotted to training, time allotted to trying to eat better, or time allotted to doing something that is totally not fitness related. So with that being said, I you know, I I don't take it personal, but I just try to encourage people like, hey, come on in, every little bit counts. You know, do what you can, try to keep it, even if we're not together, still try to be active.

SPEAKER_01 22:52

Right.

SPEAKER_02 22:53

Because consistency is key. It really is. And you know, it's it's can be tough to be consistent.

SPEAKER_01 22:59

Oh, yeah.

SPEAKER_02 23:00

But that's where again it comes to like every little bit counts. Because you're still sewing little seeds in your mental, you know.

SPEAKER_01 23:06

I mean, you have to make it a habit. It has to become a habit. Like it has to become a full-on lifestyle.

SPEAKER_02 23:12

Like, yes, that's that's that's the ideal.

SPEAKER_01 23:14

Yeah.

SPEAKER_02 23:14

But even to get to that, still like the little bits. Like it's like, okay, I'm gonna do this once a week, or I'm gonna do this, you know, whatever it is. It's one meal I'm gonna have for sure.

SPEAKER_01 23:24

And what do you say to someone who's kind of intimidated to start their journey?

SPEAKER_02 23:28

Just do it. Just do it. There, there's not, there's never going to be there. Yeah, just do the Nike sign. Yes, there's never going to be a perfect time. When you realize you want to do it, that is the time that you should do it. And not even that you wonder that you should do it. Like if you realize, okay, I should be doing this, go ahead and do it.

SPEAKER_01 23:47

I'm gonna start later, I'm gonna do this later, I'm gonna, yes. You hear all these little excuses.

SPEAKER_02 23:51

Time waits for nobody, and before you know it, it'll be 20 pounds later, uh-huh, 15% body fat later, uh-huh, you know, three years later, and you're still, oh man, I was thinking of starting this. So there's never gonna be a perfect time. I just say, do what you can, even if it's a little bit, every little bit counts. A little walk, like around the block, it might take five minutes. And you in your mind say, I want to do 30 minutes. Do that five minutes. It's a baby stop. It's a baby stop. Yeah, sometimes you gotta start with baby stuff. Yes, and those add up. They do because again, you're still planting the seed in your mind, like, okay, I did that. And that wasn't so bad.

SPEAKER_01 24:32

Like I had a client and he wanted to start the journey, so he started maybe on the treadmill for like 15 minutes here, 15 minutes there. That's part of it. And then he was doing it every day. But now he's up to running outside like six, seven, eight miles, you know. But it's just been a gradual baby step thing. Yes, you know, and so he's like, Well, I'm not gonna run outside until I get this far on my treadmill. And you know, it was just we were able to encourage it with the time. That is good.

SPEAKER_02 24:57

That is so good. I have a client who does not, she skips a lot of meals, and I'm always advising her, okay, if nothing else before you come train, try to have a little something to eat.

SPEAKER_00 25:07

Yeah, yeah.

SPEAKER_02 25:07

And she has had in her younger years some different issues with uh just with with eating, with just like, you know, a little body dysphoria kind of. Yes, yes, yes, yes, with like a little anorexia, a little bulimia, just in her younger years. So, but that still is a part of her mental psyche from being a younger person. Right. So now I still just try to encourage her all the benefits of like, okay, before you come to train, have a little something. You don't have to go to the buffet, but have a little something just to fuel your efforts so that you can give your all while you're training.

SPEAKER_01 25:46

And I think that's a misconception that if I eat, I'm gonna gain weight. But when you're working out in training, you have to feed your body. Yes. And that doesn't necessarily mean you're going to gain weight.

SPEAKER_02 25:57

If you're feeding it the right things, you're probably going to have more energy to better execute during your training, whereby you're gonna then burn more calories.

SPEAKER_01 26:05

But also you have to eat a certain amount, you know, periodically to keep your metabolism up.

SPEAKER_02 26:11

Exactly.

SPEAKER_01 26:11

But when you let your metabolism go down, you're kind of defeating everything.

SPEAKER_02 26:15

Exactly, yes, because then your metabolism is the rate at which you burn calories. When you skip meals, you slow your metabolism, which is the rate at which you burn calories at rest. And over time, with the slow as you age, your metabolism slows anyway. So you it's like a double negative to not feed yourself, which is gonna make your metabolism slow. Yes. As we age, our metabolism is gonna slow anyway. So, big picture if you're trying to lose a couple pounds or whatnot, you wanna feed yourself so that your body does not readily hold on to the meals that you do eat.

SPEAKER_01 26:47

Yes.

SPEAKER_02 26:47

Because your body kind of will go into like a starvation mode, like, well, she only fed us one time today. We don't know when she's gonna feed us again. So we're gonna hold on to these calories versus readily burning them off. Whereas if you oh, if you feed yourself, oh, I feed myself four times a day, it might be a meal, a snack here or there. But then your body says, Oh, well, we know she's gonna feed us, so we can readily get rid of release these calories. You know, so you do want to feed yourself because it does affect your metabolism.

SPEAKER_01 27:16

Absolutely. So it's just really it's it's it's important for people to really understand how much you have to be intentional about all those areas in your life. I mean, and you mentioned sleep too, but everything is so important to keep your body functioning at its best capacity. Yes, yes. Well, what are some mistakes you see people make over and over and over in the gym?

SPEAKER_02 27:37

Oh goodness, let's see. One thing I often see people doing in the gym is not going with a full range of motion for different activities. So if you're doing a bicep curl, and ideally you want to come all the way up, all the way down. But let's just say you do what I call ego lifting. So I might be doing a weight that is too heavy, whereby I cannot go for a full range of motion. Right. So now I'm going like a partial range of motion. That's ego lifting. Take it down. You're you're now you're engaging the muscle for a partial range. You're getting the strength benefits of a partial range, versus if you were to do a lighter load and you were going through the full range of motion, it's gonna be more beneficial. So that's one thing I see often. People doing maybe too heavy weight and not going through a full range of motion. Or even if they are doing the proper weight and they're still not going through a full range of motion. Range of motion is one thing I see often.

SPEAKER_01 28:33

Yeah, I would say that's true. And I think form, you're really big on proper form.

SPEAKER_02 28:38

Proper form and technique, yes. Because that can make or break you regarding like whether my form and technique is up to par and I'm getting the most benefit, or my form and technique is not up to par and now making myself more susceptible for injury, which will then, if I do get injured because my form and technique is up to par, then I'm not gonna be able to be at the gym eat for a couple of days or what have you. Also, it's gonna have a negative connotation in my mind. So maybe I stay away from that exercise, which might be a quality exercise, but because my form and technique was improper and I injured myself, now I'm gonna stay away from that quality exercise. When really it was me. My form and technique was not at the par. And yeah, range of motion is something that would fall under form and technique.

SPEAKER_01 29:16

I would agree with that. If you were to focus on what three things, like if someone was gonna start, what would you say? Hey, start on these three things.

SPEAKER_02 29:23

As far as exercise or as far as just fitness in general? All the above. Okay. As far as exercise, I would say three things to learn how to do. Learn how to do a proper squat. We all sit down and get up. From the toilet, from our chair, our couch. We all sit down and get up. Learn how to do a proper squat. Even if we're doing gardening, guess what? We're probably squatting down to do whatever guard.

SPEAKER_01 29:47

So that's where you're gonna injure your back.

SPEAKER_02 29:49

Yes.

SPEAKER_01 29:49

More than likely. Yes. Back or knee. That's gonna be the same. Yes, yes.

SPEAKER_02 29:53

So learn how to do a proper squat. Uh the other thing I would say for exercise, learn how to be consistently in what I call the athletic attention position, uh-huh. Which is keeping the shoulders back, keeping the chest lifted, and keeping your abs contracted, i.e., suck your stomach in.

SPEAKER_01 30:12

Because if we're not focused on that or being intentional about it, we tend to just let it go.

SPEAKER_02 30:18

Yeah. And we tend to just let the abs just stick on out. And for you to keep the abs contracted, sucking your stomach in, it will inadvertently straighten up your posture. Because it's tough to suck your stomach in and crunch. So a lot of back problems that people have is due to bad posture. Oh, yes. So if you can just get in the habit of keeping the abs contracted, i.e. sucking your stomach in, it will inadvertently straighten you up. But if to take it even further, suck the stomach in, pull the shoulders back, keep the chest lifted. You being in proper posture alignment will do your back a world of good. And then just you as an individual, whether you're walking, seated, you're going to be stronger and actually more balanced for you to keep your abs tight.

SPEAKER_01 31:00

I mean, that was a goal of mine over the last couple years, is to start really focusing on being more mindful of posture. Yes, yes.

SPEAKER_02 31:07

You know, because our our society and our just world, we've got our iPads, our phones, you know, we're doing all kinds of stuff just work-wise. It and just as we age, the tendency is for us to kind of do this little what I call the candy cane. Yeah. We don't want no candy cane action. No, we don't want candy canes, literal candy canes at Christmas time. But no, shoulders back, chest up, straighten yourself up, straight like an arrow.

SPEAKER_01 31:30

That's such great advice if you're gonna start with something. Yes, that's something you can you can do from anywhere. From anywhere.

SPEAKER_02 31:37

Seated while you're driving, again, while you're running your errands. Yes, yes.

SPEAKER_01 31:42

Because you'll find even when you're doing a plank, if you're not doing that, you start to sink.

SPEAKER_02 31:45

Yes, your hips will start to sink down, the abs are distended. So keep the abs engaged. It makes you stronger, makes you more balanced. So, how important is consistency versus intensity? I would say they're both equally important, but uh definitely I would say consistency is probably consistency is the key, number one. Your intensity is going to play a part also, but you first gotta be consistent with getting in the work. Be consistent with getting in the work. Even if you're getting in work and again, one to 10, 10 being very intense, one being not very intense, right? You still gotta get the work in. Now, progressively, turn it up a little bit, you know. But again, every day you're not gonna, you may not feel like being on 10 or being on nine, you know. You might be like, okay, I just made it, and that is a win. Hopefully, once you get in there, you're gonna challenge yourself a little bit to where you're, you know, taking your intensity up. But I would definitely recommend if you if somebody was gonna have two days super intense versus five days moderately intense, go for the five days, moderate intensity. It's gonna do you more good in the big picture.

SPEAKER_01 32:56

You know, we were talking a little bit about this, but what does a strong foundation in fitness look like? You know, I think it starts with those things that we talked about, just working on your core and working on your posture and getting into the gym. Yes. But outside of that, I think it's just really building a habit of making like going at the same time every single day.

SPEAKER_02 33:13

Yes, yes, yes, yes. And then also with your feeding. I mean, we all gotta eat. Whether we go to the gym or not, you gotta eat. You know, and you can, I mean, let's say if a goal was to lose weight, you don't have to go to the gym to lose weight. I mean, it would help with your functionality, but you can eat your way fat or fit. So definitely the diet. With the diet, I would say try to have more green vegetables or fruits and vegetables and be mindful about your fried foods and processed foods. And it has a lot of hidden bad stuff. It does.

SPEAKER_01 33:50

You know, whether it's high sugar, high carbs, high fat, you know, I mean, if you're reading the ingredients and you can't even read what it is because you have no idea what it is, then you might want to think about that.

SPEAKER_02 34:02

Yes, look, when in doubt, leave it out. If you are questioning, like, what is all this?

SPEAKER_01 34:08

When in doubt, maybe stupid, leave it out. There's a bumper sticker right now. There it is. Yes, yes. Okay, I have to ask so you can tell what's it like to train me? Wonderful.

SPEAKER_02 34:20

Okay. This woman here, she is a great pleasure to train. She is a good athlete, she likes to train, and she likes to go hard. So I that's my typical love, that's how I am. So training this one is great. We're like, bring it on. Bring it on. Yes, I love it. I love it. Yes, it is a joy to train. It is good. Now, some people get kind of like pulling teeth. I'm up for the challenge, but no, to have somebody who is capable, which you are, yeah, and who has the desire to even get better or to get after it.

SPEAKER_01 34:52

That's the way I start every morning, and I can't imagine starting my day without it. Right. Like if I didn't know.

SPEAKER_02 34:58

It sets the tone for the rest of your day. Yes. Yes.

SPEAKER_01 35:00

If I don't go into the gym one day, it's such a different day. Yes, right. Yeah.

SPEAKER_02 35:05

Or some type of activity, even if you weren't, because think about COVID. Yeah. We were training through COVID. Oh, yeah. You know, so just yes. So just to have some type of activity is going to produce those positive, wonderful endorphins that's going to get you feeling good. Yes. And if you have even a quality activity that you're doing, I mean, you know, to where it is purpose-driven, it's going to be even more beneficial, I feel. Yeah. So there, yes, getting getting it in is key.

SPEAKER_01 35:34

I was looking back at some pictures when I first started to now, I don't even recognize myself. That is, you know, yes. I don't even, and so you know my growth. I mean, the rest of the world doesn't, but I mean, and there were times where I just plateaued and it was so discouraging. I mean, how do you deal with that when people are like, I'm I'm here, I'm putting in the work, and nothing changes.

SPEAKER_02 35:54

I do know what I say, keep going. Because what we're doing is not a bad thing. No, it's so it's not gonna hurt you. Correct. This is what my takeaway is. And as I've as I've aged, I'm more aware of how these different things play into the big picture of a person's physique. But three things that make up a person's makeup genetics, and that comes down to your hormones and things of that nature, diet and your exercise. Those three variables. And the easiest to manipulate of those three variables are diet and exercise. And I say easiest meaning like, you know, your genetics kind of are what they are. Now, granted, you can go get some different medicines and kind of get your hormones, you know, checked and things of that. But genetics kind of are what they are. You come from a family of hippie women, and you know, eh, kind of is what it is. You know, you got tall, you want to be muscular, but you gotta come from a family of slim gems that are super tall. Yeah. Your genetics kind of are what they are. You know what I'm saying? You can kind of work on it, but for sure, though. Right, exactly. But that diet and your exercise, those two variables you can for sure maximize. So when somebody's kind of like feeling like they've kind of hit a plateau, you know. That's where you go and do okay, that's look at your diet. Yeah, let's let's be a little more specific. Let's see exactly how we can kind of fine-tune your diet, you know, and even maybe the training might need to be a little bit switched up a bit. And then after that, then that third variable is gonna be okay, well, genetics. What is it? How are your hormones?

SPEAKER_01 37:13

You know, I think that's a big one because once I worked on the hormones, the changes happen, right? So in in my particular situation, I was working on my diet, I was doing this, I was showing up, but nothing was changing. Training hard, all that goodness, yes. So I think the hormones is a would be that third component.

SPEAKER_02 37:30

And for me, again, as I've aged, I'm personally even more aware of how those things play a picture. As a younger person, you know, genetics and hormones, that wasn't a big thing that I had to be mindful of. But as I've gotten older, and even just with some of my older clients that have had different things as far as like, oh, my testosterone is low or my estrogen is high, or my thyroid is actually underactive. Yes. Or overactive. Like those things make a difference. Yeah. So that sounds like Dr. Tawanda, though. But I mean it happens.

SPEAKER_01 38:03

You know, from a trainer's perspective, what do people really underestimate about strength training? There's so many misconceptions about strength training.

SPEAKER_02 38:10

Okay, one, especially with me being a bodybuilder, what I've always had to uh give people the the uh confirmation. Me having as much muscular as I have, it does not come easy. So just because you train with me and I have as much definition as I've had, you are not gonna get big and bulky because I might be considered to be right.

SPEAKER_01 38:33

You're doing the things to make you that way.

SPEAKER_02 38:36

Yes, yes. And if I steer clear or I d you know decrease my efforts therein, the the definition and all that stuff will dissipate. Right. And it does not come overnight. I've been doing this for quite some time. I mean, since I was in my twenties. I mean, I've been an active person since I was a younger, way younger, like middle school, high, you know, high school, all that jazz. But I've been a competitive bodybuilder in the life since my 20s, 24, 26. You know, and now fast forward 20 years later, I'm still doing it, so I've had a whole long time. But I think a misconception is for sure that you're gonna get big and bulky if you work with weights. No, you're not.

SPEAKER_01 39:15

No, it's all really about toning, and it's it's it's it's knowing your clients' goals. If their goal is to bulk up, then you can help them do that. If their goal is to lean out, then you can help them do that. Yes, exactly. So it's really about communication of what are my goals and what is am I looking for? And you're gonna gear the train out to that. Exactly, exactly. The workout to that. Exactly. You know, so I think that's what people a misconception.

SPEAKER_02 39:39

And weightlifting will help in both of those goals. Correct. To lose weight and slim down and just tone, or to gain weight or gain muscle mass and to add some more muscle mass or bulk up, so to speak, or get jacked, as some of my young junior fellas will say.

SPEAKER_01 39:56

So, why do you think having a trainer or accountability partner is a game changer?

SPEAKER_02 40:02

For the okay, so a trainer or an accountability partner, whether it's like, oh, this is my training bud, we always go walking together. There are gonna be days, again, where you are not feeling the desire, or and that's just gonna kind of hold you accountable because it's not just about you, like, okay, I gotta go meet my peeps. They're counting on me and they're expecting me to be there. So it just and also I feel like team training or group training, I think it's more fun. I mean too.

SPEAKER_01 40:25

And that was what I was gonna say is when you're just training by yourself and you just got your headphones on, that's when people I think fall off eventually because it gets boring.

SPEAKER_02 40:33

Yes, uh-huh. But when you have- Or you may have those days where it's like, oh, I really don't feel like it today. And if it's just you, you might let yourself off the hook. A hundred. Versus if it's like, okay, my team is there, my crew's there, let me go in because they're expecting for me to be there. You know, even if I'm not gonna come there and I'm not on 10 that day, yeah. Still me showing up, they're helping me out that day. Like, okay, that's my accountability crew. Let me go. And then I might be that day like I'm on a five. Again, 10 is like great, oh, I'm all gung-ho. One's like, oh, I don't even want to be here. You know, some days you might be like on a four or five. But again, your accountability crew that is going to like pull you through on those days that you're at a four or five, you know. And then once you get there, honestly, I feel like once you get there and you get going, hopefully your mojo and your desire and efforts will get a little higher. You know, even if it's just a little bit, you know.

SPEAKER_01 41:24

You know, and it it is more fun. And and I think it is more fun. We we work out as a as a group and then we're cheerleading for each other together on.

SPEAKER_02 41:32

So I could go on the the trenches together. Right. You know, it's like, okay, I'm over here dying, but she's over here dying too. So, okay, we're us both killing ourselves together or you know, going through this challenging bout together, it's better.

SPEAKER_01 41:45

Yeah, and when you can see someone struggling at the end of a sequence, you can't. Like it's not just me.

SPEAKER_02 41:49

Okay. It's them too, but like you can cheer them on and kind of cheer you all. Like, okay. Exactly. Together, everyone achieves more. That's the team acronym. Together, everyone, you know, team, teamwork, it makes the dream work.

SPEAKER_01 42:00

Yes, it does. Bumper sticker. So you radiate confidence, and that's has that always been a natural thing, or did you have to work for that?

SPEAKER_02 42:08

You know, I choose to be that way. I think it does come naturally because I've chosen to be that way from a younger person. Um, but I also think that just is a just a part of my personality, uh, being a cheerleader in my heyday. But uh, you know, just also just having a family of friends and people that are also positive. I personally choose to see things, the cup is half full, not half empty, you know, or just to look for the silver lining. Because at the end of the day, the reality is it could always be worse, but on the flip side, it could always be better. So, what are we gonna do to go in whichever direction? Make a choice to see it as, you know, half full and try to make strides towards a positive outlook, you know, or you know, be curmudging and just be all negative and like, oh, it's half empty and you know, it's not gonna make anything better. Big picture. So I make the choice to be positive.

SPEAKER_01 43:03

I agree, I agree. Well, how has fitness, your journey in fitness, shaped your identity as a woman?

SPEAKER_02 43:08

It has shaped my identity just to know that despite what all the old preconceived notions and expectations of what an ideal woman is supposed to be, whether it is one who is not strong or one who does not have muscles, or we are all people and women who have the ability innately to produce life, we have a lot of strength.

SPEAKER_00 43:39

Yes.

SPEAKER_02 43:40

Just in that, whether you have kids or not. Like, I just feel like we are strong individuals, strong beings, yes, just innately. But then just from the mindset of we are still people, regardless of what you do, if you're a guy or a man, you can do anything that another person can do. Now you might not be able to do it at that level, but. Your ability to do strong things.

SPEAKER_01 44:04

Yes.

SPEAKER_02 44:05

You know, we have that.

SPEAKER_01 44:07

Yeah. Strong women are very beautiful.

SPEAKER_02 44:09

Yes, yes.

SPEAKER_01 44:10

You know, we're not, it's not that you're trying to be like men because men and women are always going to be different. Correct, yes. It's just being the best version of yourself.

SPEAKER_02 44:18

Exactly. Yes. And tapping into your potential. We all have the potential to be stronger. We all have the potential to be more fit, more healthy, more friendly, more nice, more educated, whatever. But we have to know that we have that ability. And then if we choose to tap into it, do so. It's it's it's ours for the taken. You know, so as a strong woman, uh physically, it has definitely helped my mental, and that encourages me to encourage others, which also brings strength back to me. When I see my people, you know, tapping into their strength and becoming better versions of themselves, it encourages me, like, okay, yeah, okay, that's good. It encourages me to be even more on my Ps and Q's or continue my journey to be consistent with my efforts in being stronger, doing the things that are, you know, healthy and positive or you know, next level.

SPEAKER_01 45:12

All right, leg day or arm day? Leg day.

SPEAKER_02 45:15

Yes. Leg day for sure. For sure. Yeah, I'm a fan of legs. Yeah. Deadlifts or squats? Hmm. Probably squats. Yes, I I do love deadlifts. They're they're very uh, you know, they're like fraternal twins. Uh and you know, but I I probably squat because it is just a basic functional movement. Yeah, that is the most functional biomechanic of anyone who is able to ambulate, you know.

SPEAKER_01 45:49

Resistance training or weight training?

SPEAKER_02 45:53

Well, I consider weight training to be resistance training. Okay. But you say resistance training as in like possibly using bands versus using actual weights. Yes. Yes, I would go with weight training.

SPEAKER_01 46:03

Yes.

SPEAKER_02 46:03

Yes.

SPEAKER_01 46:04

I would agree.

SPEAKER_02 46:04

I would agree. Yes. Well, I like- But I think bands and things are wonderful.

SPEAKER_01 46:08

They are wonderful.

SPEAKER_02 46:10

And they're more portable and easier to take with you and stuff like that. So I'm all about it.

SPEAKER_01 46:14

Yes, I would agree. I like to highlight a product, you know, just so that listeners can, as they're building into their fitness journey, they can see things that would be maybe useful or helpful to them. So you brought us a product today.

SPEAKER_02 46:26

I did, yes.

SPEAKER_01 46:27

Yes, it's the little band and it's got some little handles. So you could even do like bicep curls with that. You can do, I mean, you can do that.

SPEAKER_02 46:34

I could do everything with this. I could do some resistance. I could do some squats with this. I could do, of course, some uh bicep curls. I could do tricep extensions, I could do shoulder press. I could do rows, I could put the band behind me and do like a chest press uh for legs. I could stand in it. I could stand and hold this here. So now I have a little resistance with my squat. If I were to actually take my hands a little higher, it's gonna be even more resistance when I squat. Or if I were to take my hands out, I have even more resistance when I squat. Um, I could also go with a lateral wall, which is gonna work my A-B, ductors, and my glues. So many things you can do. So many things. So the band, I would say the band, and it's portable. I can put this right in my purse.

SPEAKER_01 47:18

Yes.

SPEAKER_02 47:19

No extra weight when I fly, you know. Yes. As far as like weighing down my luggage.

SPEAKER_01 47:24

You cannot take a 50-pound weights with the.

SPEAKER_02 47:27

No, no, no, no. Yeah, that would be uh a lot more expensive with my checking of my luggage, you know. But uh maybe weighty, but no, bands. I love that this is a very user-friendly uh fitness equipment piece. I'm all about it.

SPEAKER_01 47:41

I love that. I love that. That was such a powerful conversation. Tawanda brings a level of energy and intention that goes far beyond the gym. And I hope you could feel that too in this episode. If there's one thing to take away today, it's this strength isn't just about what you lift, it's about how you think, how you show up, and what you choose to do on the days when it would be easier not to. Progress doesn't come from perfection, it comes from consistency, from discipline, and from making the decision to keep going. To wanda thank you so much for not only being here today, but for the impact you make every single day in the lives of people you train. Including me. If you connected with this episode, take a moment to share it with someone who needs that extra push, that reminder, and that belief in themselves. And as always, don't forget to subscribe, leave a review, and stay connected with us. Strength isn't optional, growth isn't accidental, and your mental lift starts with one intentional decision. Until next time, keep lifting. The Mental Lift Podcast is intended for informational, educational, and inspirational purposes only. The content shared on this podcast reflects the personal opinions and professional experiences of the host and guest and is not intended to replace professional medical, mental health, or therapeutic advice. Although the host is a licensed mental health professional and certified fitness trainer, listening to this podcast does not establish a therapist client, a counselor client, or a trainer-client relationship. The information shared is not a substitute for individualized care from a qualified professional. Always seek the guidance of your physician, licensed mental health professional, and other qualified health professional regarding any questions you may have about your physical or mental health. If you or someone you know is experiencing a mental health crisis, emotional distress, or thoughts of suicide, please seek immediate help. You can call or text 988 to reach the 988 Suicide and Crisis Lifeline, which provides free and confidential support 24 hours a day in the United States. If you believe you are in immediate danger or need urgent assistance, please call 911 or go to the nearest emergency room. Support is available, and reaching out to a trusted professional, loved one, or crisis service can help ensure your safety and well-being. Thank you for listening to the Mental Lift Podcast. If today's conversation encouraged you or inspired you, or gave you something to process and think about, be sure to subscribe, share this episode on your platforms, share this episode with someone who needs a lift, or leave a review to help others find the show. Remember, real strength comes from training both the mind and the body. Until next time, keep building strong bodies and keep building stronger minds.