Why the Basics Work: Coaching, Consistency, and Building a Healthier Life That Actually Lasts with Julie Schiavone

In this episode of The Rooted Method, Kaycee Hines sits down with Rooted coach Julie Schiavone to talk about what it really takes to execute the fundamentals, build consistency, and create results that actually last.

Julie shares her coaching approach, which blends education, encouragement, accountability, and honest feedback, and explains why understanding the why behind your plan is what helps clients eventually feel confident doing this on their own.

Together, Kaycee and Julie talk through the client roadmap at Rooted, from foundations and fat loss to maintenance, muscle building, and deeper health optimization through biofeedback and blood work. They also break down why maintenance is where so many people struggle, why the basics are not boring, and how systems and routines make healthy habits feel less like willpower and more like real life.

They also discuss all-or-nothing thinking, social media noise, the pressure to chase every wellness trend, and what it looks like to simplify nutrition when life is busy, stressful, or unpredictable.

If you have ever felt like what used to work no longer works, felt overwhelmed by where to start, or wanted to build a healthier lifestyle without living in extremes, this conversation is for you.

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Transcript

SPEAKER_00 0:15

Welcome back to the Rooted Method. I'm Casey Hines, CEO and founder of Rooted Coaching, and today I'm joined by one of our amazing coaches, Julie Chabone. Julie is amazing at uh getting clients to actually implement and to execute all of the awesome fundamentals that we work with our clients on. So I would love to kick it to you first and just ask, how would you describe your coaching style?

SPEAKER_01 0:35

Yeah, well, first, thanks for having me. Um, my coaching style, a couple things. Um, I'm definitely someone that wants to explain the the what and the how to all my clients, but I really want them to know the why behind everything that we're doing as well. I really also want their buy-in on what we're doing because I think of us as a team and really want us to be driving together towards our our goals.

SPEAKER_00 0:57

Yeah.

SPEAKER_01 0:58

I would say I'm an encourager for sure, but I'm also gonna call you out and push you a little bit. Yeah, you need to be pushed a little bit. And so yeah, I think that's about it.

SPEAKER_00 1:06

Yeah, I think you have a great blend of those things, but one of the most important points that I think all of us really try to hit on is the knowledge piece. Like, yeah, tell me a little bit more about that because I know that if we don't know what we're doing, we're probably not gonna do it, right? So, how do you educate your clients throughout the check-in processes?

SPEAKER_01 1:23

Yeah, I mean, it's definitely a lot of digging into the the science behind it and the why behind it. Anyone can just execute on a particular plan, but if you don't know the why and what the impact is gonna be, you're not gonna be able to do it long term. And so a lot of times, and we've joked about this before, that it's not the best business model, but I want my clients to be able to, I want the birdies to leave the nest and be able to do this on their own at some point. And if you don't actually know why you're doing things and you're just executing what you're being told, you're never gonna be able to do it on your own. And I don't feel like I am a successful coach if you don't feel confident at some point leaving and doing it on your own and being able to sustain it totally.

SPEAKER_00 2:00

And if you're gonna stay for coaching, it's because coaching is just fun or you wanna do the next phase or you wanna do the next whatever, but it's not because in your head you're like, oh, I have no idea how to do that. Right. I don't understand what that is or what that means.

SPEAKER_01 2:12

You know, it's funny is I get asked a lot about how long do people typically stay on as clients. Yeah. And everyone's favorite answer is it depends. But some people stay on for, you know, six months to a year because they want to get in and learn and be able to do on their own. But there's other people who are, like you said, just so excited about their next phase and want to see the process through. And I think what's important about that is also telling people or clients the long-term plan. Yeah. Because that's the way we talk about a lot is okay, here's what we're gonna do for the next seven days, but here's what we're gonna do for the next 12 months. And seeing the ebbs and the flows and the different challenges, but also the different results you can get, it gets people really excited to stay on.

SPEAKER_00 2:49

And I think we I sometimes overlook talking about that a lot because it is like it's our every single day, yeah, right? Nutrition, nutritional periodization is what we talk about and do, live and breathe literally every single day. But talk to me about that like roadmap for a client. And yes, it's different for every single person, but like what are some of the phases that you're gonna walk someone through and explain that to them for someone who might not know?

SPEAKER_01 3:10

Yeah, definitely. So everyone thinks it's you're getting in, you're trying to lose a little bit of weight, and you're trying to get out of here.

SPEAKER_00 3:14

Yep.

SPEAKER_01 3:15

And that's really just where it where it starts. So every one of my clients, I start out with a foundations phase, and those are the basics, those are the building blocks. People tend to think that's kind of boring and obvious, but that's really 90% of the journey, right? Totally.

SPEAKER_00 3:28

And that's when the people are like, wait, but give me more. And you're like, we have to master this first. Patience, young grasshopper.

SPEAKER_01 3:34

Um, no, it's so true. And the foundations are all about getting the building blocks in place. So, you know, are you getting your steps? Are you getting your water? How do you actually plan your day to be able to hit your macros? What are your macros? Are you eating enough? All of these things are super important. People tend to want to skip through those, but doing those consistency is really hard.

SPEAKER_00 3:50

Yeah.

SPEAKER_01 3:51

Consistently is really hard. I mean, we talked about this a little bit last night. There's 10 coaches here, and it is hard to still do the basics every single day. And not that we need clients to do it every single day, but the vast majority of the time. Right. But you want to be, you know, 80% plus. And doing that consistently is really hard. And setting up the routines and the habits, you probably know I'm obsessed with routines and habits. I love it. I think we're the result of all of our processes that we have in place. And if you have the right routines in place, it just becomes automatic. And you're not white knuckling a diet or white knuckling some sort of lifestyle change that not that's not sustainable.

SPEAKER_00 4:28

Yeah.

SPEAKER_01 4:28

So I start everyone out in foundations. We talk a lot about how to get these things done. And, you know, we work with all different types of clients. Some are, you know, a lot of our parents, a lot have really demanding jobs, a lot of very busy schedules, and getting all that into place and figuring out how to make it work is super important. And there's definitely a deficit fat loss phase. People are very familiar with that. That's when you're manipulating calories in. So trying to pull back calories a little bit, but also trying to maximize or manipulate calories out as well, which is exciting. Um, of course, because you're seeing the scale go down and that's motivating. But my favorite is maintenance. People think maintenance is boring and they kind of look at their watch, like how much longer do I have to be in maintenance? But this is where everybody messes up.

SPEAKER_00 5:09

Yeah.

SPEAKER_01 5:09

Learning how to live and keep, you know, maintain the progress that you've made, but also optimize all of the other aspects of your life. So that to me is the meat of it. Yeah. So we spend a lot of time in figuring out how to live the healthier version of yourself.

SPEAKER_00 5:23

Yeah. And then if we have people that want to go into a muscle building season, and there's a lot of women who don't realize that they need a muscle building season to get where they want to go. And I think that that is always an interesting one that I know you've worked with a lot of people on too, is like, okay, we went through the deficit phase, but then I didn't really look how I wanted to look at the end of it. And it's like, okay, because we also we don't have enough muscle in our frame yet. People get so scared and everyone about being bulky.

SPEAKER_01 5:49

I don't really, I don't want to be bulky either. I want to get it, you know, I'm eating. I want to be lean and I want to look strong and toned and in shape. And to do that, you have to put on muscle. And so people again, this is why people don't leave after their first deficit. They get in, they lose a little bit of weight, they're motivated, and then they're like, what's next?

SPEAKER_00 6:05

Yeah.

SPEAKER_01 6:06

And that's where the muscle building phase comes in. And people also think you have to be in the gym five, six days a week and getting yoked. And I, I mean, there's definitely a lot of coaches who could help you get yoked. For me, I want you to look like a strong, you stronger version of yourself. And that doesn't mean crazy gym. Right. Crazy.

SPEAKER_00 6:26

That's your goal, but that's not your clientele right now.

SPEAKER_01 6:28

A hundred percent. There is a time and place for that, but that doesn't have to be everybody. And I think the build phase, I've actually tried to rephrase it. I know. Because if I say build, my my ladies I call it a lean build. Yes, yes. Or I'm like, it's uh we are um maximizing maintenance. I can't think of it. I'll I'll think of it in a minute. But I have like a phrase for it because people I don't want to scare you off. Right. But it's really interesting because once you start to see progress, then you get you get hungry, pun intended for more.

SPEAKER_00 6:56

Yeah.

SPEAKER_01 6:56

And that's where people tend to stay on a little bit longer.

SPEAKER_00 6:58

Yeah, which is a muscle building phase two is way harder than people think. I think people expect the same, they they expect the same result in a sense of a fat loss phase where like, okay, I'm in a deficit, I'm seeing the scale go down consistently. Whereas in a muscle building phase, like you're not gonna see like that consistent change every single week. It is really hard. But when you put in the work in a muscle building season and then go into a deficit, it's just fun. It's so fun.

SPEAKER_01 7:22

Also, where the photos are really great. Nobody loves to take pictures of yourself. I get it. I don't love to take pictures of myself and then analyze the good and the bad. That's really hard. And people really don't like taking pictures in the beginning. People love the pictures at the end.

SPEAKER_00 7:35

Yes. Yeah, 100%. And then also, I mean, there's a health optimization season where like, okay, if we have accomplished the majority of our goals, and this is kind of it's not like a true nutritional prioritization phase that every company would would latch onto, but we do because at Rooted, we want to look at everything. So, like in that optimization phase, and we're getting blood work, you know, that's really where you're making sure like all of their biofeedback is great, right? So talk to me a little bit about that.

SPEAKER_01 8:02

Yeah, I think the blood work piece of it is what got me most excited about Rooted in this world. I'm, you know, I love the lifestyle piece. I love people getting healthier and losing weight and putting on more muscle. But really, look taking a minute to look what's under the hood and figure out, okay, a lot of this is the why. Why am I why am I having these symptoms? Or why am I having some weight loss released resistance, or why am I not sleeping well, or why am I, you know, there's a there's a million different things. And being able to take a look, and that's when you really can get specific and targeted as well. So there's a lot of things you can do that are not say surface level, but you know, the high-level things. But you can get real granular and really get extra specific with your plan once you have blood work. Yeah. And that's another fun marker. So if you take a do blood work every three, six months, it's really fun to see the numbers change. You see the fruits of your labor in the data. It's really interesting.

SPEAKER_00 8:50

Totally. And you love data.

SPEAKER_01 8:51

I do love data. You're a data gal.

SPEAKER_00 8:53

Give me a spreadsheet. Don't don't give me one, please. I'll take them. Um, so you know, we talk, this is all about like the client roadmap and like really understanding the why. And if someone's listening to this, it's not a client, it might sound super overwhelming, but like that's why it's so great to have a coach to like walk alongside you and tell you this is what this season is, this is what that looks like. Like that accountability I think is necessary. And even I have a coach have do that for me. I don't want to think about that myself.

SPEAKER_01 9:18

I think of this, okay. The analogy I have is that I have a really good friend that's an interior designer, and I know what I want my living room to look like at the end of the day, but I don't want to go through the steps to or do the research to actually figure out how do I put this living room together. Right. And I think of nutrition coaching as something very similar to that. Yeah. Helping people take the guesswork out, really putting the plan in place. And I'm like you, I tell my clients, you have two jobs. Number one is to try to execute the plan to the best of your ability. Again, I don't need perfection, but I need you to execute because if you're doing the plan right and I'm not seeing the results, that's data from me that I need to tweak the plan. So, number one is execution to the best of your ability. And number two is give me as much feedback as you can. The more feedback you can give me, the more I can customize your plan. Yes. And then I tell them, I will literally do everything else. I will make sure the scale is responding how it's supposed to respond. I will make sure that your food logs look how they're supposed to look. I'll make sure the plan is working, put everything else on my shoulders. You just do those two things.

SPEAKER_00 10:17

Right. Well, and to your point earlier, we coach people that are busy. And even where they even if they don't have kids, almost everyone that we work with is has a really busy demanding job and probably has kids and a relationship and friendships and a social life. And so our job is to come in and like, how can I take that from you? Yep. Can I give, can you give me that? Can you give me that and I can take it off of your plate? I think one of my favorite things with clients, especially with the scale, is like, just give me that stress. Let me have it. Know that you're doing everything that you can in your power based off the plan that I've given you to execute. Give me that stress. I'm stressed about that for you. Let me figure that out. And I think that's really relieving for a lot of clients to just be like, huh, okay.

SPEAKER_01 10:57

Yeah. Someone's figuring this out for me. And I also tell them, yeah, don't worry about it. And if something's not going how it's supposed to, I will tell you. Yes. Because the scale's not going to move every single week. I'm not good at my job if I don't figure that out. Right, exactly. And it's not going to move every single week. And it doesn't have to move every time we want progress. Sure. But we need to be realistic and you got to trust the process.

SPEAKER_00 11:16

Yeah.

SPEAKER_01 11:16

And so if it, you know, there's a couple weeks where you might plateau or you might not see change. Sometimes my clients say, I don't want to disappoint you. I'm really worried that, you know, I'm letting you down. First of all, they're never letting me down. And second of all, I will tell you if something's off. If something's off, that's on me. Right. And I will, I will fix it. We will talk about it. We will fix it. It's kind of like a little bit of an experiment, right? Or a little bit of detective work. And we'll we'll figure it out.

SPEAKER_00 11:38

When you also know your client personalities, I think you do a really great job of like, when do I push someone versus when do I give someone grace? Yes. And like that's a hard line to find as a coach. And I think our team does a great job at that in general. And I know that you're great with that with your clients. You have to figure that out, right?

SPEAKER_01 11:54

Yeah. And it's it's a fun question, especially when I get to know my clients. I really want to get to know them. I'm gonna know your kids' names. I'm gonna know your pets' names. I'm gonna know what when your vacation's coming up. That's kind of part of the relationship side of it. So this is a fun question I have when I talk to people in the beginning is you know, like what is your style? And some people tell me, I don't want a cheerleader. And some people are more like, I just need the encouragement. And I I I can be a little bit of both. Yeah, you know, I I err a little bit on the optimistic encourager side. Sure. But week after week, if you're not doing your part, the execution and the feedback, I'm gonna tell you.

SPEAKER_00 12:24

You're gonna know.

SPEAKER_01 12:25

Because you, it's my job for you to get results. And if you're not getting results, then I'm not doing my job.

SPEAKER_00 12:29

Yeah. And you're great at your job.

SPEAKER_01 12:30

Thanks, girl.

SPEAKER_00 12:31

So, you know, we talked about overall view, right? Roadmap. So then let's get a little bit granular, not too crazy, but like talk to me a little bit about like systems, because that's also something that I think you're really great at as a mom of two, as someone who has worked a really demanding corporate job too, and has a husband who works. Like, talk to me about the systems that you implement with your clients who are busy. And you don't just coach women either. You coach men, you coach people that don't have kids. Like, what systems do you put in place to help people be as efficient as possible?

SPEAKER_01 12:57

Yeah, I mean, I think we take it step by step and figure out, you know, what's easy for you right now and where are you struggling? We talk a lot about blockers. So, what is the blocker? You know, some people are having trouble with um, you know, meal planning, or I hear a lot about weekends. My weekends are just, you know, I'm so good Monday through Friday, and then the weekends completely derail me.

SPEAKER_00 13:15

Which believe it or not, we get it because we also have social lives and we're fun.

SPEAKER_01 13:19

So I'm never gonna, I'm never gonna we're very fun. Yeah, we're a great time. I'm never gonna tell you that I'm perfect because I absolutely am not, and I don't want to be perfect. Yeah. If I can't have pizza on Friday night with my boys, that's not a life I want to live, right? Right. Um, but systems I put in place with my clients, let's think about this. I mean, one of my favorites is um people, I mean, the thought of coming up with dinners every single night for the rest of your life, people really struggle with this. Yeah. So I have my clients or I share with them my weekly, I have theme nights for dinners. So Sunday night we always grill out. So I don't have to think about what are we making for dinner tonight. I think what meat are we grilling tonight?

SPEAKER_00 13:52

Yep.

SPEAKER_01 13:53

Monday night, we always do a bowl because I have leftover meat from Sunday night. So just putting like little hacks in place like that. So every week there's a theme. Um, I grocery shop every Friday for the weekends. So it's uh scheduling in my calendar 10 minutes on Friday to plan what I'm gonna eat on the weekends. And I tell my clients, all right, pull up your calendar right now. No excuses, let's put it down. Um I also like love to give little homework assignments because people struggle with meal planning. So I'm like, all right, give me your three plans for the week and then send it to me. So you have to do it. Yes. Like turn in your assignments. Love that. And it's hard and it's maybe sounds a little annoying, but it's also like accountability and making sure that people actually do it.

SPEAKER_00 14:29

Yeah. And if you put that into practice enough times, it becomes easier and it becomes second nature. And that's really the whole goal of all of this is like that we teach you how to do this sustainably. I don't expect or want my clients to track everything that they eat for the rest of their lives. No. Like that that does not excite me. Now, we have someone that is coming on the team this year that's a prep coach. And like, if you are into bodybuilding, that's important to you long term, that's totally fine. That is a different approach than like lifestyle coaching. Like, we don't, we don't want to track everything forever and ever, right? So we have different seasons where we would pull back from that.

SPEAKER_01 15:03

It's so true. I had a client called this week and she told me, I'm just not tracking as meticulously as I used to be. And I feel like I'm not doing the right thing, right things. I'm eating intuitively and I feel really good about my meal plan, but I'm not tracking anymore. But I'm I'm still losing weight consistently and I feel really good. And I told her, welcome to maintenance. Like this is what we want. You have arrived. Welcome. You have you are officially gotten here now, which is exciting.

SPEAKER_00 15:25

That's where you want to be. Totally. And the goal I think that most people don't really understand is that like that's where you want to live the majority of your life. Yes. But when you're in this season of coaching, it can feel really hard because you have this goal that you're trying to attain, right? And what they don't understand until they're in it is that our goal is like, I'm gonna get you there. I want you to get there, and then I'm gonna teach you how to maintain it so you don't have to think about this all the time. Right. And so, especially telling women, like, imagine that you can be at the body composition that you want to be at and eating 2200 calories a day. And they're like, What? Yeah, I don't understand how that would be possible.

SPEAKER_01 15:57

Well, and we've talked a lot about I have a lot of clients who live in my neighborhood and we see each other or live in my area, and so we see each other at restaurants, or we're big tennis players, so we'll be the tennis courts and and things like that. And a lot of times when they see me, they're like, I gotta, I gotta be perfect. And it's kind of funny, they get a little nervous, right? But I also try to like portray that you don't have to be perfect all the time. And that's okay if you see me in a spot where we are out to eat, or um, you know, having a beer after a tennis match, you know, things like that. Like that's real life. And those are things that you we still do, right? And it's kind of nice to be able to show people you can be healthy, you can prioritize your health and your wellness, but you can still be a normal human.

SPEAKER_00 16:37

Yep. And we should be living at maintenance majority of the time. Like my for most people, I feel like when they offboard, I'm like, hey, I would love for you to live like at least nine months out of the year in maintenance without tracking. And then maybe if you want to hit a deficit once a year or you want to do a butt muscle building phase, like go for it.

SPEAKER_01 16:54

Yep. This is where we also lose people because I feel like they think it's too big to start or they're too overwhelmed to start. And so it just feels like too much. Right. So that's another blocker. They just don't they don't take that first step because they think it's too hard or it's all or nothing. Man, we talk all about all or nothing all the time, I know, but it's not. And I think when people start to realize that there is flexibility, there is grace, and there's this aha moment. I tell all my clients, get to month three or even month two, and you're gonna have this moment where you sigh a breath of relief.

SPEAKER_00 17:26

Yeah.

SPEAKER_01 17:26

Because it's starting to click. And it feels hard in the beginning, but it'll click.

SPEAKER_00 17:30

Yeah. I tell people it's like taking a mini college class, just a mini one. I'm not gonna like totally overwhelm you, but you will get to a point where it does click. It clicks.

SPEAKER_01 17:38

So and I tell my clients, I'm like, oh, it just clicked, didn't it?

SPEAKER_00 17:40

You got it. Yeah, yeah. Okay, so going back to you briefly mentioned the the all or nothing mindset, and I think that this is a great thing for you to elaborate on specifically because you also are someone who has high expectations of themselves and you do like to achieve, and like a lot of us do, but like you are you you do really well at everything you do. And I think that that is stop. Um, but I think that that is relatable for a lot of our clients because they come in and they this is like that last pillar in their life that like they haven't quite mastered it yet. And for some of them, not all, but I think some of them then get really stressed out when they can't do it all. So I would love for you to talk a little bit about the all-or-nothing mindset and how you coach people through that.

SPEAKER_01 18:20

Yeah, I mean, people, this is very common. So, you know, you're either having a good meal or a bad meal. You're eating a good food or a bad food, you're having an on week or an off week. It's vacation, and you say, Okay, diet's gonna start Monday. So you kind of go balls to the wall trying to get all the last, you know, food in or drinks in just because you know the diet's gonna start on Monday. And that's really the opposite of I what I want people thinking about. Yeah. I don't we talk a lot about a dial, which I love. So nutrition and wellness is not, it's on an on-off switch. You're not on or off, you're not good, you're not bad. You know, it's more of a dial. So there are times in life that you need to turn the dial down, but you're never gonna turn the switch officially off.

SPEAKER_00 18:59

Yeah.

SPEAKER_01 18:59

And so, you know, when you're on vacation, when you have going through a stressful time, when your kids aren't sleeping through the night, those are times when you can't be perfect. And what I want my clients to think of is what are my minimums? Okay. So what are just the things that I'm gonna do to still drive progress forward and not completely stop?

SPEAKER_00 19:14

Yeah.

SPEAKER_01 19:14

And sometimes your minimums can be pretty minimum. Could be I'm just gonna drink water today, or I'm gonna go on a walk. I don't need to hit 10,000 steps, but I'm just gonna get outside for 10, 15 minutes just to clear my head a little bit.

SPEAKER_00 19:26

Yeah.

SPEAKER_01 19:26

And those little steps, it's amazing. I it's also it's very much like a snowball. So you start to go slow and then you start to build momentum. And so I just never want clients to flip the switch off and just completely turn things off. So, you know, when you go out to eat, right? You know, a lot of people say, like, this is gonna be my cheat meal. And I listen, I am someone that loves to go out to eat. I already said I have two boys, we do pizza every Friday night. I don't want to live a life where I'm not eating pizza on Friday night, but being able to kind of build your day around that meal or have the mindset of, I'm gonna enjoy the heck out of this pizza. I'm gonna have these two slices of pizza and I'm gonna enjoy it and be so present. And then tomorrow, I'm just gonna get right back at it. It's gonna be totally fine. No guilt, no shame.

SPEAKER_00 20:06

Whereas most people, it's like, well, I had the pizza last night and now it's Saturday, and I could like go watch a football game and tilgate all day and I can blow that out of the water because I'm just gonna start back on Monday. So Sunday is also gonna be a cheat meal.

SPEAKER_01 20:19

It's a lost cause, yes. Yeah. We talk a lot about that when especially when I have clients who travel for work and they're gone Monday through Thursday and they get back Thursday night, like the whole week is not done. Right. Every every day, every meal is a new chance, a fresh start.

SPEAKER_00 20:32

Yeah.

SPEAKER_01 20:33

Um, and there's also when you do, we all have it. Days were off, or you have a big meal or you overdo it, that's fine. That's part of life, it's okay. Right. But I what I don't want you to do is overcompensate or try to restrict or work out more the next day. You just get right back to your goals, how they were, and drive.

SPEAKER_00 20:49

Yeah, well, it's like, I mean, if I go get in my car right now and there's a nail in my tire, and I'm like, shoot, this is a bummer. I'm gonna slash the other three tires. Like, does that make any sense? But it's such a natural response.

SPEAKER_01 20:59

It is everybody thinks it. And that's the other thing is that people, when people tell me things on calls, and this is very vulnerable. People are very vulnerable to you, but uh it's I've heard it all before. And everyone thinks we're not alone in this. Everyone thinks their thoughts around food or nutrition, they're in isolation.

SPEAKER_00 21:17

Yeah.

SPEAKER_01 21:18

And I'm like, I've heard this a million times. Right.

SPEAKER_00 21:21

Which I think is kind of helpful to tell them that. Like, yes, of course, you're not alone. Like, oh, I've heard like 10 times. I've been there. Yes, we've we've all done it. Yeah. So I'm gonna transition a little bit and talk about like, you know, when you get new clients, what are some some of the main things that you hear when you're onboarding a new client or on a discovery call for someone who might potentially want to work with a coach?

SPEAKER_01 21:39

Yeah. I mean, people by the time they get to us, they are a little frustrated or maybe a little down on themselves, or maybe they're feeling extra motivated because it now is the time, right? They've just had their kids or they've just started a new phase of their life and they're ready to focus on themselves. So people come from all different uh mental places, right? Yeah. Um, but things some of the common pain points I hear from people are number one is. Um, you know, I've been doing the same thing for my whole life, and what I'm doing, what I've been doing just isn't working anymore. And they're frustrated because, you know, they've always been in relatively good shape, or if things have come easy to them before or previously, and now it's not working anymore, and they don't really know what to do. And that's kind of a lonely, frustrating place to be in. So I hear that a lot, or I also hear, you know, I am just so overwhelmed and I really don't know where to start. And this feels too big for me to be able to dissect and navigate myself. And there's just so much I'm seeing so many things out there of what I should be doing, and I don't know what's real and what's fake and what actually works, what matters and what doesn't. And so I just need someone to be there. Yeah. The other thing I hear is I need accountability. And everyone needs accountability. I need accountability too. And it's kind of nice to have someone that you need to kind of not answer to, but to be there and kind of talk things through with and hold hold you accountable to being the version that you want to be. Everyone has goals, but it's easy to think about what you want to be and who you want to be, but actually executing. And in the moments where you're torn between do I choose the option that is good for me short term or good for me long term.

SPEAKER_00 23:09

Right.

SPEAKER_01 23:09

It's kind of nice to have that little uh coach on your shoulder, right? To say to help you make the right choice. Yeah.

SPEAKER_00 23:16

I mean, I'm a huge proponent of obviously of coaching. We made a business out of it. But you don't say. Um, but like in every aspect of life. And I have no shame admitting that like I can't do it all to the way that I want to do it without help. I have a therapist, I have my own nutrition coach, I have um uh someone who guides me spiritually, I have multiple people. I mean, we have a marriage therapist. We have in every I have a business coach, every avenue of my life that I want to get better at, I have someone guide me in that. And so I almost want to look at coaching sometimes as like mentorship too. Like we're trying to actually mentor you to be the person that you want to be for the long haul. Um, I think the other one that you mentioned as far as like clients coming in. So, first one you said was um they've been doing something for so long and it's not necessarily working. And that's a lot of people. That's a super frustrating place to be. I think it's necessary to have a coach troubleshoot that with you, you know, and figure out why is that not working. So tell me a little bit about like how just how you navigate that with clients.

SPEAKER_01 24:15

Yeah, I mean, first of all, it's getting a third-party view, right? You we we see things a certain way and we have blind, we might have blinders that we don't even know exist. And so having that third party be able to challenge you to think of something, think of something differently or think outside the box and really take a outside perspective of or uh analyze what's going on in a third-party way, which is really sometimes difficult to do. So it's nice to kind of take um a bird's eye view of what is their daily life, what are they looking like, what is their day-to-day look like? This is really interesting about tracking food too.

SPEAKER_00 24:48

Yeah.

SPEAKER_01 24:49

You know, I before I started this whole journey, I was not into the idea of tracking food. And it really does give you such a granular, objective view of what's happening. And people learn so much about the the truth, right? Yeah, what's uh what's actually happening.

SPEAKER_00 25:05

So the person who is overwhelmed, that's a super common one also. And I think that this is probably, I mean, you again are great at coaching all sorts of different people, but I feel like the overwhelmed is one where you can absolutely crush because you're able to like break it down into one thing at a time. So tell me like a little about how you do that.

SPEAKER_01 25:23

I love simplifying life for people. Um yes, people come to me and they when I tell them their initial goals, and I listen, we're not doing, I'm not giving them nothing, right? Sure. But I try to break it down. We're gonna do one to two things per week. And a lot of times people are so relieved when I give them their goals for the first seven days because they thought it was gonna be a complete life overhaul. Right. And maybe eventually it will be a complete life overhaul, but you can't do a hundred things at once well.

SPEAKER_00 25:46

Right.

SPEAKER_01 25:47

And so we're gonna do one to two things maybe till you master them and then we're gonna do some, then we're gonna add on top of that habit stacking. Yep. And so people tend to be very worried and a little nervous that their whole life, as they know it is over. Right. And that's actually not the case, and that's why people stick around because it it you are figuring out how to make it work for their specific life one change at a time.

SPEAKER_00 26:09

Yeah. I think the coolest thing is bringing that person in who is overwhelmed and doing really essentially none of the things super well in their eyes. And then two years later, being at, you know, with them still and being like, this is a completely different human. Oh yeah. Like it is wild to see that they have just brought on a whole new identity and they're a better version of themselves. And we're not trying to change people, but like, you know, a new identity of someone who's like, wow, I am healthy, I am fit, I am someone who does this. I went from overwhelmed to even track my water intake to this is literally just who I am now. Like that's so empowering. It really is.

SPEAKER_01 26:47

And early on, though, it's also important to get some wins. Yeah. You know, once you start to feel like you're winning at something, even if it's super small, like eating a fruit and vegetable at every meal. Now that something like that might seem little, but that's actually really hard to do and hard to do consistently over time. And once you feel like you're able to hit some of these goals, that's when the momentum really builds. And that's when people get really excited and they feel like they can do it. A lot of times people think this is probably their last chance of being able to do something like this. Right. And once they realize that they are someone that can do it, it's just really exciting for me too.

SPEAKER_00 27:22

Yeah, it's the best. Okay, one last thing I want to touch on before we're done is the just like social media in general. So we as a team are not influencers. And that's not what we've ever wanted to be. And we're we are coaches and we're good at coaching. And now we're in this world where like, oh my gosh, there is so much out there on social media. We do have to put some truth out on there on social media because we're some of the people that I know are doing it in a way that is right, but our clients are inundated all the time.

SPEAKER_01 27:53

The shiny objects.

SPEAKER_00 27:55

Yeah, yes.

SPEAKER_01 27:55

Social media and me have a love-hate relationship. We all we all know this. Um mostly hate. The sh the it's just hard. It's hard out there. And um, it's very wild to me the amount of people that come and well, there are so many shiny objects. Okay, should I be jumping in cold water in the morning? Should I be eating protein for every meal? Or should I be getting fiber? Should I be keto? You know, there's it's so much. Yeah. And the amount of people that come to me and they ask, do I need to be cold plunging? And I think, Did you drink water today? Let's let's take it one step at a time and let's focus on. We talk, and I don't want to get cheesy, but I talk a lot about pebbles and rocks. Do you know this analogy?

SPEAKER_00 28:32

And so tell them. Tell the people.

SPEAKER_01 28:35

No, it's so true. So um the rocks are the things that actually matter. Those are the priorities. Yep. The pebbles are the things that do matter, but they're not as important. And there's sand that's just kind of noise. And you can't fill your jar if you start with the sand and the pebbles. And so people are asking me, do I need to be keto? Do I need to be eating 160 grams of protein every single day? Right.

SPEAKER_00 28:55

Do I need 17 peptides?

SPEAKER_01 28:57

Right. Oh gosh, yes. And all the supplements and all of the things. And I'm like, let's just take it one thing at a time. We may get there. Sure. And we may be optimizing the heck out of you at some point, but you're gonna feel so much better if we just do the basics first. Yes. Quiet the noise. And yes, some of these things, these influencers, the things might work for them, and I'm so happy for them. But you also don't know the whole story. You're just seeing something in a small lens. Yep. And we don't want to get overwhelmed by all of the noise out there and all of the different options. That's when you bring it back to the basics because the basics really work, but you gotta do the basics consistently. And so people will be super into a carnivore diet or something, but they they do it for three or four weeks, they don't see change, and then they're they shift to the next shiny object. Yep. And now they're all about I don't know, the next one, keto or whatever it is, but they're there for three weeks and then they move on and then they're frustrated because they're trying all these things, yeah, but nothing has stuck. That's when you take a step back and you say, What can we actually do consistently?

SPEAKER_00 29:54

Totally.

SPEAKER_01 29:55

The best diet, quote, air quotes, is the one that you can actually do for the long haul. Yeah. And that's why we just need to make it simple and easy and not overcomplicate it. And people, again, are always asking for more, and they sometimes they get a little frustrated or upset or bummed when I'm keeping it simple. Right. But simple works.

SPEAKER_00 30:14

Yeah. And there are like there are times and places for more advanced strategies, and we can do those things. But there, it's funny, and I'm not even gonna bring up the exact ones because I don't want people to listen and be like, oh, if she's doing that, I want to do that. But there are a couple things that I just started doing like within the last year, and I have been working in this space for 12 years. And when clients ask me if they should be doing some of these couple of things, I'm like, no, that's not really gonna move the needle for you. I'm just doing it for fun at this point, you know. But like, yes, there are some advanced practices that we can get to oh, yeah. That can be really fun. There's some fun, yeah, but like not something that we need to do within the that first period. Yeah. Like, let's get the basics down first.

SPEAKER_01 30:47

And that's what's cool about this is that it we meet people where they are, and it's all different types of people. And that's what's interesting for me as a coach because I have some people who are just getting started, and then you have some people who want to jump in headfirst that are ready.

SPEAKER_00 31:00

Yeah.

SPEAKER_01 31:01

And it keeps me on my toes.

SPEAKER_00 31:02

Yeah. Well, I think you crush it with your clients. I appreciate you coming on and doing this with me. It was fun. Yeah, thanks for having me. Thanks for listening today with The Rooted Method. If you want to apply for a coaching call with us, we're gonna put the link below. We always make sure that we hop on for 30 minutes, talk to you about your goals, give you some free advice. And if you're interested in coaching, great. If not, let us give you some free advice. We would love to chat with you. I'll also drop our Instagram handles, especially Julie's Julie Chabone uh underscore at the end. It's hard to spell, so there'll be a link in the in the show notes. Thanks for listening.