Nutritionist Helps Physician Assistant Learn How To Live A Sustainable Healthy Lifestyle

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Coach Justin: “Alrighty guys, welcome back to the I coach nutrition radio podcast today. I have a very special guest, a client I’ve had the pleasure of working with now for the last two years and who is now graduating, I coach university and you know, she’s just going off on her own now and into the real world. So I’m super excited for her and proud of her without, without further ado Miss Diana, how are you?”

Diana: “What’s going on? I’m doing well, I’m doing really well, how are you?”

Coach Justin: “I’m doing well, I’m doing well. We got to get through the jitters of her first podcast, right? The fact that no matter how many podcasts I’ve done, I’ve literally done like 100 and 50 but no matter what, every single time I do the intro, I always feel nervous, no matter what it’s the same thing. Like I was speaking in front of people, like I used, I used to be like, my biggest like, fear was like public speaking and even to this day, like I’ve done, I mean I, I did one event that had like hundreds of people in it and I used to get scared of standing up in front of just like 10 people and, and, but no matter what, even to this day, it’s like, regardless of how big the crowd is, like, the nerves are still always there. So, anyways, welcome to the Welcome to the podcast. I’m super excited to have you, I want to I want to be able to share kind of, your journey over over the last two years of us working together, and I also want to be able to kind of share even a little bit kind of of your story before we started working together and and why you even reached out to me in the first place there So, can you maybe give just a little bit of background a little bit of context to the listeners as to where were you at, kind of in your journey before we started working together and why did you, kind of reach out in the first place there?”

Diana: “Yeah. I think I’ve always been a health conscious person, always someone that was pretty active and exercised somewhat regularly but I hit like, a hard time in my life, like heartbreak depression, kind of lost some accountability on like having people to eat with regularly and kind of isolating myself. led to some habits of undereating majorly. and it kind of just snuck up on me. I didn’t really realize it was taking place. I had just finished, grad school was starting my first job. So it was a very transitional state in my life, moved back to my hometown and With moving back, I came back with a lot of unhealthy eating habits. and it kind of led to about a £20 loss over maybe a year and a half. so I didn’t really even notice, like I knew that I was losing weight because my clothes were falling off of me and I was literally pinning them together with like, safety pins and, I knew I was losing weight that I think just society as like a woman, like, I’ve never I’ve never had or struggled with body issues or anything like that, always felt really comfortable with myself in that regard. but so when I had lost the weight, I wasn’t upset about it, I was just like, oh, well skinny means pretty right? So, it just, it looked normal It looked like what I saw in screens and models of just like really thin, body types and frames. So I didn’t really realize, like the weight of what happened until I got like, right under £100. So for reference I was usually around plus or minus a little bit around 1 20 prior to the weight loss and when I had dipped into 99 I was like, oh, I weighed that When I was 14 years old, and I’m like 29. So I’m also a health care professional. So as a health care professional like, or I knew that when I was 14, I was running I was a cross country runner at the time. And like when you get to a point of really low fat as a woman, you stop having your menstrual cycle, you’re not producing as much estrogen and there’s like some hormonal hormonal balance that and how that happens and that can also lead to low bone density or osteoporosis in the future, or fractures and things like that if you continue to ramp up your physical activity. So it was kind of then, and also my brother came commented on my looks like he doesn’t comment on my appearance but he was like, you’re you’re looking really thin like what happened because in the six months that between when I had lost seen him, I had lost like eight more pounds. So I think all of those things kind of came to a head and I was like, oh, like something’s not right. And I realized that I needed some help to try to gain back weight because for me, I felt like I was eating what made me feel full, I wasn’t feeling not hungry, I felt fine. I was like, well I’m exercising regularly, a couple, you know, a couple of times a week. And so it didn’t feel like anything was wrong until those little pieces came together.”

Coach Justin: “Wow, well thank you first of all, thank you so much for being so open and transparent and sharing that story. you know, as we’ve talked so much over the last two years about like there are so many people, there are so many women that are out there that have have gone through you know, something similar and you’re 100% right, the diet culture, I mean without getting too deep into we could probably have a whole nother podcast on that but but the diet culture and and just you know, everything like you said that you see in models and in magazines and like I mean the psychology and how that affects us, you know, throughout your life growing up, I mean it’s it’s really easy to kind of go to that place there I mean because if we’re honest, it’s like even if we’re working out two days a week and and even if we feel like we’re eating when we’re hungry and not, you know not not starving ourselves or anything like that, just the fact that we lost that much weight and just the fact that we’re like pinning are close together, I mean those and then obviously, you know from the menstrual cycle standpoint and there’s just so many red flags that started coming up and I think as you, you know you like you mentioned as a health care professional it allowed you to have that awareness that, that maybe others in your position wouldn’t have had and maybe that would continued on even longer.”

Diana: “Yeah, no, totally I think it was definitely a wake up call to, to stop and reflect on, hey, I think prior to that I said like I had emotionally wasn’t in a good place and I had really worked on like mentally getting better, like even spiritually getting better and like just being in a better state emotionally. But I had just completely neglected like my physical well being and just realizing all of those things are really interconnected and if I continue to neglect one piece of that, like everything kind of alters. So, so I think, yeah, it was really helpful to just have those red flags come up and be able to recognize and reflect on what brought me there and try to figure out a way to get into a better place.”

Coach Justin: “Yeah, I love that. And, and just for the listeners here just to give you a little bit more context. So even at the body weight, the normal body weight there of the 1 20 I mean, so you’re, you’re 56, right? And so you’re, you’re already a leaner frame as it is there And so to lose £20 I mean that’s, that’s a, that’s a big deal, you know? Yeah, Yeah. It’s not like like 20% of my my my my body weight over over not a long period of time. So. Yeah. Yeah. Yeah so when we when we first when we first started you know as we were kind of talking about before we started the podcast here when we were looking into kind of your your current calorie intake you were averaging like about like only like about 1000 calories a day. and and also from a protein standpoint you were averaging like less than like 20% of your intake coming from protein per day And then you were working out two days a week on on average there and it was it was more like cardio-based training rather than strength training. So so we knew that you know basically you know looking into like even the CDCs recommendations are looking into like that T. D. E calculator, the total daily energy expenditure It’s like I mean there’s there’s you know one year olds, two year olds that are recommended 1000 calories 400 calories to maintain their way, right? So you at your age it’s like man like we know we definitely should be consuming more than that. And so we knew that we needed that’s when kind of the education of like reverse dieting and the need to be eating more you know kind of what your actual maintenance level calories should be. So it kind of talked to me a little bit about like the the mindset like psychology piece because for a lot of people reverse dieting, like eating more calories is a very very like scary thing and everybody is very scared of gaining weight and in this case that’s what you wanted to do, you you wanted to gain weight you wanted to to gain lean muscle mass. We just wanted to make sure that £20 that we’re putting back on, you know, it was having mostly lean muscle mass, not just all body fat. Right?”

Diana: “Yeah, absolutely. And for me, a part of that was also like skipping meals. So like skipping breakfast, skipping lunch, I had lost any sort of accountability for those things Like with busy life and just self neglect. It was really easy just to run over that. So your body like that hunger response had stopped like in the morning I could just have coffee and I felt fine like at lunch I could just kind of have a snack or drink a shake and kind of power through And I had not really thought about protein intake at all, like those kinds of macro level of nutrients hadn’t really crossed my mind, I just thought that oh that’s for boys who are in the gym and trying to be like really muscular and get a bunch of like weight or something I was like that’s not something for me, I’m not going to sit there and measure this and that or calculate all of that. I did not think that that was something that would ever come up in my life, so, but so I just never even thought about it. and then the exercise component, like it was just like stress relief was aerobic activity, so running for 45 minutes to an hour and just doing weights for 10 15 minutes on the few things that I knew to do with like a dumbbells or machines was just the easy thing to do. Like I I I didn’t really know where else to go from there I guess. But so really in terms of trying to make myself eat more it was giving myself an okay to, to take a lunch break to to hey take the time to plan or get a breakfast together and be okay with eating it. You don’t have to rush on to the next thing and hurry on to work or it’s not, you’re not that necessary that you can’t take that moment to take some time for yourself or do something for your own well being. So, I just needed that space to do that. I felt like I have all these obligations that I need to get to so I can just ignore my my own hunger I guess.”

Coach Justin: “Yeah, well and I think that I mean it’s such a valid point there. I mean I, I resonates with me a lot too in terms of like when we’re when we’re health care professionals, you know, whether you do what I do what you do or or anybody else It’s like a lot of the times we find ourselves getting in that position to where like we’re just give, give give, give, give all the time, right? And that we just let that that bad, you know, die. You know, we don’t re fill our own cup and you know, as I’ve mentioned you a million times, it’s like we, we have to remind ourselves, I mean this is for everybody, right? That you have to be selfish in a sense, so that right. And I think that between, you know, your, your career and like, you know, church obligation And friends and just like everything that like there were so many things pulling at you. and when we started doing, I mean time blocking and just like starting to kind of create the awareness, started to help you with kind of that 10,000 ft view of your life and everything that you had going on there and just starting to kind of essentially like make sure that what you’re saying your priorities are that you’re like living your life in that way, you know?”

Diana: “Yeah, no, absolutely. I mean I was getting into work at seven and getting home at After 10 just with all of the obligations that I had and I did not want to stop for any reason. I did not want to stop at a restaurant and get food or like have to stop and eat somewhere or make patients wait for me or make people at church wait for me. And it was just, it’s easier to just run over that I think when we started to increase the calories initially it wasn’t all too difficult when it was just a few x. Like we, I think we may be increased by 400 or something like that and it was just a little bit more as we increased it, it was kind of tight traded up from there. Then then I started noticing like it’s kind of harder to eat more and I did feel more uncomfortable. I there was a point where I was like when I peaked in terms of the weight gain, where like, like you mentioned just in my mental state, like, worried like, am I going to gain too much or what does that look like? Or what is my body going to look like or what does it look like when I start doing more weight training exercises instead of running or playing basketball? Like what is that going to do to my body as well? So just being more conscious conscious about all of those things. and also having to be more conscious about what my schedule looked like and making sure I did plan accordingly for the workouts and to meal prep and to to eat food.”

Coach Justin: “Yeah, I mean, I think it just ultimately like you started prioritizing like truly prioritizing your health right Because it’s like, I mean if if we know that health is our greatest asset, right? Because ultimately like we don’t we don’t have our health, we can’t help our patients. Like we don’t have our health, we can’t, you know, we can’t be with our people in our community and friends and family and all that. So it’s like, I think when we start to to prioritize those things so for you, we essentially reverse died in your calorie and take from 1000 all the way up to 1700 calories and that was over time, right? But but eventually you got it for that these days, I know we don’t have you tracking on my fitness pal anymore. But if you if you had to just kind of Guestimate based off the last two years of awareness that’s been built, what would you say you’re kind of like maintaining or like averaging in terms of calorie intake these days, I’m probably around 1600 calories right now and you’re working out So you were doing two days of cardio a week then step count. I don’t know if you remember this, but it was really, really, really low right. Like I mean I remember looking here back in the notes and like, just, just just from a gold standpoint when we were looking into the step count. Where was this at here? Yeah, well, and, and here’s the thing too, you know going back to the biofeedback we were chatting about before. So like when we first started this was a note that I had had averaging five hours of sleep per night cravings, hungry, tired. Those were like all like biofeedback pieces that had come back. and I think that was right around that time with like, you know, church and just like four nights a week back then. Yes. but but from a, from a step cal standpoint you were averaging 3000 steps a day. So, so we were able to, you know, you started, you started getting your step count up, you started prioritizing strength training which we just had to like kind of just create a little bit more like education like awareness around it, which was like, you know, like we’re on the same page. I totally understand that you’re not trying to be some huge bodybuilder girl. Like, I get it. I think the thing that really held true with you is like with the converse Around Osteo opinion osteoporosis, your mom like it was like, I was like, yeah, I got you, I got to get you to understand that, you know, eating an adequate amount of protein each day. And, and prioritizing strength training, you know, at least three days a week, like that’s just to help you prevent osteopenia osteoporosis. Like that’s just so that we can like get off the toilet by ourselves when we’re 80 years old, you know that that type of situation. And I think that I think as soon as we’re on the same page in terms of like, I’m not trying to make you into a body builder and and like you knowing the importance for protein and string training and reference to health and longevity. I think I think that’s what allows you to kind of like connect, you know, the are really just like put into action and and create a game plan to tackle there.”

Diana: “Yeah, I think like in the first year that we were started coaching with you that weight gain and maintaining that weight was the initial piece. And there were a couple of things that so once I had been able to maintain that weight like I switched into a different area in like field of work, I guess. So where I was working with patients who were more geriatric, mainly 65 and above and started seeing many of them who were functionally really impaired. We’re having lots of falls were not stable and walking like I remember having over one or two weeks Seeing three women who have had, you know hip fractures and spinal compression fractures and were in the hospital after falls and all of that was due to low bone density and then obviously lack of like functional muscle and being able to do just normal life activity and when you’re constantly around that it really makes you think about, hey, what is my life what do I want my life to look like when I’m that age because I would see a drastic change in people who were active and had really active lifestyles. they were just mentally more with it. They were so much more independent in their functionality and their physical well being. and they were a lot more emotionally stable than just healthy overall. so those things, combined with the piece that you mentioned, like my mom, she was diagnosed with osteoporosis and she’s relatively young for that diagnosis too. so just realizing, oh I’m already an asian woman that puts me at risk for low bone density already. Now I have a first line person in my family with a young diagnosis of it. so all those like correlating things were on my mind and we’re kind of weighing heavily on me to the to where it just made sense like, hey, I am working for working for making habits that are sustainable and that will help me be in the best physical position that I can be for my own longevity for, for my family potentially and all of those things. So, so at that point it was just like okay, I’ve gained the weight back. but now I really want to make healthy habits and continue on these healthy habits and be in a place where I’m preventing injuries in the future and preventing disease for myself in the future.”

Coach Justin: “I love that. That’s amazing. It’s it’s it’s so crazy what happens when we we have this like lightbulb moment or we have this this eye opening moment or this awareness this bill when it, it basically just, it establishes a why for you? Yeah, like I’ve always said, you know it’s like you can overcome anyhow, right? If your, if your wife is strong enough and you have a very, very strong why as to why this stuff is important to you going forward now. So I think that’s amazing. so talk to me a little bit like you were, you were doing two cardio days a week when you first started your walking 34, maybe 5000 steps a day. So it’s really not all that active. So these days, two years, two years later and after the last, you know, three years here of like what, what is, what is your workout routine Like what are your steps, what are your workouts and all that kind of look like now and the body composition that you have now versus when we first started talking me through that comparison in that conversation there.”

Diana: “Yeah, so before, like I mentioned, I was just running I would shoot hoops or play basketball for for my workout for 45 minutes to an hour and just kind of do some three weeks and right now it had obviously covid and all of that kind of made it made a shift in terms of what my, what my initial workout and everything looked like, but pre covid, it was, it was three or four days a week, mainly strength training in the gym and doing lifts, I I never really thought I was going to be doing so so dead lifts and squats and hip thrusts and there’s rose and and like getting to my my own body weight and those in in some of those lifts which was beyond my expectation in terms of growth and my capabilities and I’m really happy there. So that had been really well, I think we had been able to transition me to an am workout which I never thought was possible in my life, but but it happened finally after like many attempts and failures of like getting, being a person that wakes up in the morning and gets a workout and we’re going to work and that was like the biggest achievement Of the year honestly was like was several months of consistent 3-4 workouts every every week and and strength training and doing it in the mornings like and knocking it out so I have my evenings free and like that was just such a win, I think when covid hit there was some like difficulties of just getting rebounding and getting those habits again but but I was doing like 3-4 workouts in a week of dumbbells strength training in combination with with walks and going on runs again too. And so it was nice to be able to say it’s nice to be able to see myself re incorporate some of the things that I really loved that aerobic activity that those runs that I enjoyed to do, which I hadn’t done for a long time and do that in combination with the new strength training exercises that I had been learning and working on and and also not see weight loss and continued to see a progress in terms of the strength component, but those are some really major shifts in Switching that my workouts from being 75% cardio and 25% strength training to more like 75% strength training and 25% cardio and like I mean I felt like I have never been more comfortable with how my body looked never been like more happy with the changes that were made in like a good way like this year and it was absolutely because of the strength changing the strength training and it was absolutely because of like progression in that like putting on more weights and I’m getting stronger there and I was I was really shocked to see that happen but in a really good and pleasant way, obviously I wasn’t becoming this like muscle woman but just like tonality that took place and just feeling more confident than in my strength overall. I think it, I think the weight training really helped me in that way and it really did help my hunger response as well and my sleep, it all just kind of clicked when things got in a routine I felt so yeah, I mean my last call with you, I was very zen I think is what you said things have like fallen into place.”

Coach Justin: “So yeah no, I love it. I love it. Just just for the listeners hear, what were some of your lips like what what were some of the most impressive changes in some of those major lifts there, like when you first started you were doing this much way and then yeah.”

Diana: “so I think for a dead lift, I was like doing dumbbells or like the smallest amount on like the little bars that have I don’t know anyways, it was like £20, £20 that I was doing and my ending was like 109 for that for squat I think I did start with £20 and I got to £60 for the squat. And then hip thrust started with 20 as well and I got to 115 or so. So yeah it was really big changes and and it happened over over a shorter period of time than I expected I think six months or so of us doing like a functional training weight training program and then and then just more focused specifically on some of those major lifts.”

Coach Justin: “Yeah, I mean that’s that’s amazin to be able to see I mean really for you as I joked with you, like you have like the rookie gains right? Like because strength training, I mean this is the first time you’ve ever done a structured training like consistently right So I mean it’s it’s it’s exciting to be able to like see the work that you’re putting in the gym and then see those numbers go up and see your confidence start to build and and and really ultimately see how it carries over into every other aspect of life as well, you know So I I love that. But yeah, I mean you know going back on that point that I made on the biofeedback piece there, it’s like I mean there’s plenty and plenty and plenty of research out there showing that if we have you know, some of those biofeedback pieces there that I mentioned where was that? five hours of sleep peace and the oh here it is. Yeah, five hours of sleep. The cravings the hungry, the tired, right? So it was like, I mean with string training, like when you start doing that a lot of the times you see people have improvements in their sleep with, with eating with, with the hunger response when they start doing string training, like you start seeing the hunger response go up. So there’s a lot of these things kind of work themselves out. Whereas I mean if we remove nutrition from the protocol sleep from the protocol fitness from the protocol stress management from the protocol, like you could just think that like maybe there was something going on like a medical issue or like you know what I mean? Like it’s very easy to kind of go down that route first. But the one thing I always try to encourage is like how can we look into our nutrition and exercise and lifestyle habits first. And then from there they’re kind of looking to, you know, maybe if there’s supplemental protocols or medications or whatever it may be, but like let’s simply what I’m saying is let’s make sure that we take a look at the things that we have control over like our habits, our daily habits and make sure that there’s not any low hanging fruit there first that we can address before kind of moving on into whatever else needs to be addressed from there.”

Diana: “Yeah, absolutely, I mean even just being more cognizant of how much sleep I was getting and like it changed my habit of staying up late, I was going to sleep, I went to sleep earlier because I had to get up early, so being accountable for being accountable for how many hours of sleep I was getting and I think because we had worked on some of those details of even just like hydration and and sleep and eating enough protein, like when I started to really ramp up the weight training, like I wasn’t feeling like just as a recovery stand for standpoint and because I had the sleep and the nutrition and everything and the hydration and like the foam rolling and all of those things in place, like, like as I made those gains major gains for myself, maybe minor gains for somebody else in terms of how many pounds I was lifting or whatever like I didn’t feel sore, like I wasn’t feeling so much soreness or strain or or anything like that, I felt really fully recovered and energetic, I had gone from not being hungry for breakfast and never eating breakfast and after this workout I was like, no, I’m getting breakfast because I’m starving and it needs to happen and so it kind of everything kind of fell into place a little bit there as from a recovery standpoint, as well as just habit forming, which is exactly what I want, wanted. I think just recognizing that like the little habits, the little things that we do every day is most of what we do every day, like sleeping and eating, exercising work or whatever, like those minor details of our lives are what we primarily do. So if we do those minor things really well and are progressing and in those minor things, then we’re gonna see a much better version of ourselves later on. I don’t know if that makes sense.”

Coach Justin: “Yeah, absolutely You know, I always always say, you know, like if we think about these like big rocks, one of the things that really matter, you know, it’s, we’ve heard all this stuff before, it’s not like anything like new or like sexy topic and you know, it’s like, it’s, it’s not fancy like we know that we need to prioritize our sleep. We know we need to prioritize our nutrition and we know we need to prioritize our, you know, our fitness or exercise. We know we need to prioritize our hydration and we know we need to prioritize our stress management. So like those big five pillars of health and, and you know, you could add to or delete or whatever customized to you in your life, but you know that those things are extremely, extremely important and so like when I talk about kind of like that, that mason jar example right? Of like those are the five big rocks, everything else is pebbles and sand, you know, and, and I think like what the hell habit tracker does for for so many people is again, it allows you to track this stuff, you know, imagine imagine using a habit tracker and tracking all of your habits for six months, a year, two years, you know, it’s like it brings so much awareness and even though these things don’t seem like super crazy complicated and you’ve probably heard them before you eat more men season fruits, you know eat enough protein. Like we’ve all heard this stuff but it’s like showing up each and every day or or at least doing kind of like what we talked about like the 80 20 lifestyle, right? Being able to break it down from a percentage standpoint and seeing like like having that data, having that black and white data and seeing okay, like how am I living my life in comparison to how I say I want to be living my life because I think if I ask any person they would say yes, I want to live a healthy lifestyle because of X. Y. Z. But yet X. Y. Z comes in you know, it gets in the way sometimes or you know life stressors or whatever it may be and we just find ourselves not consistently following through with the things that we say that we want to follow through with and that kind of leads into the whole like integrity bank account conversation, you know that that we’ve had, right? So if you had to just kind of like reflect back on on really just like this whole entire journey over the last two years and then also just kind of like thinking about like I mean were you know the same exact age, right? So it’s like thank you for the rest of our lives here, like what are you most excited about in terms of like what you’ve been able to incorporate over the last two years and like what are you most excited about in terms of the rest of your life and this this new healthy lifestyle that that you’re living so for the next next years.”

Diana: “I mean I want to continue in in strength training and just becoming stronger there and growing in confidence for my self and just like functionally feeling able to feel like I’m able to do more and then all so just being able to rebound from like life events that happened like sickness or you know, hopefully not covid again, but you know, different things like that where you can slip out of what your routine in and just being able to bump back into those those routines of eating well and cooking and and meal prepping and exercise and sleep, all of those things because there are things that are gonna come up in life and I want to be able to make adjustments accordingly and kind of go back to what that new normal or whatever might look like and then long term picture like for myself like I know I’ve told you before, there’s another physician assistant in my office and she always comes in every day after she works out in the morning. She has two young kids she’s got all of her meals and smoothies and salads like all their set for her and like that’s so such a small glimpse but it speaks volumes of a woman who is really taking care of herself really well. And it doesn’t diminish her ability to take care of her family and two young Children that she has to do or. And even her job, she’s still working a full time job, It makes her more equipped to do all of those things. So like when I see her it’s an inspiration to me like hey that can be me in the future kids or no kids I want to make sure that I’m taking care of myself really well. And then also like I said as like as a health care professional I get the opportunity to use what worked for me and also just what we’ve learned together to help inform or speak into the lives of my patients Obviously things like hypertension and diabetes and you know, osteoporosis, high cholesterol, those things don’t usually usually show up overnight. they come with those small habits that are made every single day and they turn into these diseases in people’s lives obesity, all of that, so kind of helping them to make small habits to reverse those things. Obviously there’s medication, but it’s like you said at the end of the day, we want people to work on those priority use of sleep and exercise and and vegetables or you know, nutrition and all of those aspects regardless. So so it would be for myself, maybe a possible future family and then also for yeah disease preventing disease prevention for myself and disease prevention for my patients.”

Coach Justin: “So yeah, yeah, wow, I absolutely love that, I think it’s I think to be able to go through a journey like this and then be able to pay it forward and especially you know, somebody that’s in your position, you know for a lot of clients I work with, it’s paying it forward to their friends and their family and their coworkers right? And for you, you get to do all that, but you also have patients that you can directly affect. And I mean one thing, you know, like we like the habit tracker. It’s like, I mean every healthcare professional could implement a habit tracker into their practice and help to to look into the other you know, in some cases maybe it’s other 23 hours of the day, like for a gym owner or personal trainer or maybe it’s it’s the other, you know, six days a week basically, it’s just like, you know, like even for you, like on average you see a patient every 2040 minutes, Well 2040 minutes but like how often do you typically see a patient? Oh it can range from a month to every, it’s usually more like 3-6 months typically. So so in that period of time, right, like a habit tracker or something like that, you know? The education like that, that would be amazing like for you to be able to have like, you know, mrs jones track this for the next three months and then that way I can be able to have a little bit more awareness around what’s going on in your life outside of just maybe the story that you’ve been telling yourself, you know? So yeah, I think it’s just I think it’s so cool to be able to, you know, I think like nutrition fitness, like you know, living a healthy lifestyle like that foundation, like building that healthy foundation, building that strong foundation it truly just carries over into every other aspect of life and you see it carry over into your personal and professional life, you know, personal professional develop and all of a sudden I feel like it allows you to show up as your best self for your for your clients for your patients, like if I didn’t prioritize this stuff, I wouldn’t be able to show up for my clients either. You know, like my, I would be, I would not feel good, I would be tired all the time, I, you know I wouldn’t feel confident in my body, I wouldn’t feel confident in my ability to perform, like it’s just everything affects everything and, and you know, like this stuff is it’s it’s it’s not any easier for me either. You know, we, we’ve got to work on this for the rest of our life and and it’s just part of living a healthy lifestyle. We, we brush our teeth every single day, you know, like somehow we got in the habit of doing that so you can get in the habit of doing all these other things too. It’s just what do we want to we want to pry and I think it’s, I think everybody’s on a different timeline. A lot of, a lot of us, we have to kind of have that that moment or that series of moments or events that kind of wakes us up and and you know, just allows us to establish that why that we can rely on as we start to move forward there in life. So I love it. I’m I’m super, super proud of you grow up, you are, it’s, it’s just so cool to see, I mean I should have like video and our first like coaching call ever and I like side to side just in terms of like the knowledge and education, but I think that’s what I’m so excited for you is like you feel 100% confident in having the education and the tools that you need to be successful going forward for the rest of your life and as different seasons come at us like I have never experienced corona either. Like this was a different season my life and we’re gonna have plenty, plenty more of those as well. and so being able to know that you have the education, the tools you need to navigate through those, those hurdles and those roadblocks and and those seasons of life I think is, I mean that’s that’s the point of the whole journey in the first place, right? Not just for three months or six months or even a year but for the rest of our life there So I love it. Yeah. If I had to ask you the question for, you know, obviously working one on one with the coach for two years, like it wasn’t a $99 meal plan, like you invested a lot, like not only your time but also like financially as well. So what would you say to somebody that was like on the fence and terms of, you know, just like the, like the program sounds great, right? Like it sounds like something I want to do. I, I know that I need it. but the financial piece comes up and they’re like, you know, I just don’t know if that’s worth it or I don’t know if I can invest them. But what, what would you say in terms of the financial aspect of investing in yourself?”

Diana: “Yeah. I mean for me it was like I have this opportunity in my life in the stage of life that I was at both in terms of time and also in terms of finances to say that it’s worth it to make an investment for the future of my health., looking forward and like we spend a lot, like I spent a lot of money on other things. so like two years or, and I didn’t realize it was gonna be two years, let’s be honest. Okay. I was like, I was like, this will be like three months and it’ll be fine and then I’m going to be done. But honestly behavioral change doesn’t happen in three months And like we went through a lot of periods of of difficulties and like knowing what, how to handle those difficulties were helpful and how to make adjustments to diet exercise was helpful during that time, but also for me it took more time to have behavioral change and I needed to recognize that for myself, I’m not like a type a personality where I could just flip a switch and make those changes happen. they happened slowly for me, so I needed that time, but I care about those habits and I care about having consistency in those things and I care about my health. so it was for me, I was okay because I knew that investment was going to be worth it in the end because if I can prevent diseases and myself and and this is not saying that you can prevent everything, but at the end of the day, you want to do whatever you can to be the healthiest person that you can be and have the best life you can when if you have the opportunity to age and I want to age well. So I knew that there was a lot of life I had to be lived and I wanted to live them out really well and taking care of my body really well during that time, so that’s why that’s why I felt comfortable to continue on this because it wasn’t just learning experience, it was that less having accountability to make these habits happen and and being equipped to be able to move forward in that and continue to progress in that in the future.”

Coach Justin: “I love it. I love it. I’m so glad that we have like the video going now because you can like see emotions and I’m like smiling from ear to your hair with just how happy I am for you. But yeah, I mean I I think that you know I always, I always say you know the comparison is the thief of joy right? And and all of us we run into that, we compare ourselves to other people Maybe it was in school, maybe it’s in our careers now maybe you know, whatever it may be. And I think that comparison is the thief of joy and the only person that we should be comparing ourselves is is to the version of ourselves six months ago or a year ago. And what’s so cool about the last two years is like we could ask that question comparing yourself to six months ago and every single six months there was just this evolution of Diana you know like you just kept evolving and that to me is like the most exciting thing in life is that you want to keep evolving, like you don’t want to feel like you’re just being like sedentary or going backwards. You know? Like we like part of like human being like we want to continue to have something that we’re working towards, we want to have something we don’t have a why that continues to inspire us, inspire us to live our best life, you know because if you don’t have that then it’s just like I don’t know it’s I mean talk about motivation and willpower and all that. I mean, good luck getting up first thing in the morning if you don’t have that right to go work out, like, so I love it. Well, yeah, I want to, I want to respect your time here, but I wanna, I wanna officially I know that it wasn’t like I coach university when we first started two years ago, but I want to officially congratulate you for grad graduating. I coach university I’m super, super proud of you and I’m super excited for you. You’re, you’re no doubt going to be somebody that like here in two years, three years, five years whatever. Like, I’m gonna shoot you a text randomly You’re like, oh my gosh, is this? And then, like, gonna be like, how’s everything going? You’re gonna be like I’m crushing it. So I’m excited for you, I’m proud of you. is there anything like, any final thoughts that you have for, for the listeners there?”

Diana: “Yeah, just don’t forget to take care of yourself. Like don’t neglect yourself. That would be my, my major takeaway is that don’t forget to, like, take be ok to take that space and take that time to take care of yourself and your health in every way.”

Coach Justin: “I love it I love simple but effective, right? Wisdom boom. Well awesome. Well Deanna, thank you again so much for taking the time today. I really, really appreciate this. This podcast is gonna be amazing. I can’t wait for everybody to get to listen to it. So again, thank you so much for taking the time and yes, until until next time Right.”