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[Applause] today we've got susan nibrigal first guest that's female and that i'm so so excited to have her here we're going to talk about females how they struggle to get past middle age and how can they possibly gain muscle lose fat and get empowered after that hi i'm so excited to talk to you i'm so excited to be here good to see you astrid it's so cool to see you oh that's amazing i am in australia australia for the other side of the world yes oh my god this whole time zone thing just block like how can it be tomorrow already it is amazing hey i think you have a great story and i think it's so inspiring to see how amazing you've traveled in the especially in the past 10 years how everything changed in your life what's what's what happened you know it's interesting it's really honestly more like the last five years where it kind of all changed um i was doing everything that a lot of people do um throughout for 40 years 30 years probably and that was just just eating healthy not paying attention just trying to eat healthy quote healthy clean whatever you want to call it never pay any attention to portion sizes or anything so i continued the yoyo train i lost weight with jenny craig way back in the 90s i think or yeah early 90s and lost 50 pounds seemed to work at the time but i never learned anything so it never stayed off right so the next 30 years yo yo yo back and forth back and forth back and forth really frustrating like so many people i mean that you see too i mean we we see this all the time with people that will gain and lose the same 30 40 pounds just in different increments over time right yes um and so about five years ago literally i hired jordan syett to be my online coach thinking at the time i wanted to power lift that was my initial reason to hire him and at that point i had gotten i don't want to say i got my nutrition act together i hadn't but i was in a better place like i was starting to think a little bit more and i was starting to see a little bit of change so i hired him because i wanted to do power lifting at least i thought so at the time and just studying from him and learning things from him start the pieces of the puzzle started to come together and i think it's it's a tribute to finding people to surround yourself with that that believe in you that understands you that can help you um cut through all the stuff and and push you out of your comfort zone because i was absolutely pushed out of my comfort zone both nutritionally and um from through my workout so that's kind of when it all started to to happen and that was only like five years ago you know i'm 60 years old now so i'm thinking it was probably i was 54 or 55 in that somewhere in there i don't remember exactly but yeah we as a coaches we don't actually realize that sometimes coaches need coaches to change uh our situation what five years ago you were there you have actually a picture of you uh comparing yourself five years ago and when you turned 60 what happened in that turning point in your life that you said i need to change something something is not getting where i want to be what was happening in there right before some of those pictures were taken and before i signed on with jordan um i literally i don't know i was in my bathroom one day literally looking down my belly going what the hell has happened to me you know i was a fit pro um i'm in the industry and i feel like i have no control i felt like my belly just kept growing i felt like i had no control over what was happening to me and i you know no one really talked about menopause then i think that it's it's got it more and more out there um i'm trying to get it out there i know a lot of my colleagues are trying to get it out there too and and i think i didn't know i didn't know anything about it really except what you hear just randomly night sweats and hot flashes and whatever i didn't understand what was happening to me but i thought for sure that was the reason why i had no control and one day i was looking at my bathroom i'm so upset and i said i've got to go see my doctor because i'm sure this is the reason it was like it was all making sense to me oh this is why i haven't been able to lose the weight and keep it off i get it let me go to the doctor my metabolism is probably slow i'm going to get some medication i'm going to get out of there and boom this is it and it was none of that he was none of that i i was i was devastated when my doctor told me my blood work was fine i mean how stupid is that i was devastated i should have been like that's fine we're happy right i should have been super happy because it her message to me was you're in control and that's the great news right but and that's the part and it's funny let me interrupt you but this is really funny because it is so it is so common to see that we are waiting some for something to blame to put the blame on to rather than actually put the the responsibility on us and take the control it is much easier just to say you know what is my hormones is my slow metabolism and this is kind of not taking accountability for saying you know what i can do everything that is in my power and i have the control over everything if i am sick or if i have a metabolic problem i can not necessarily fix it but it can get medicated for improving my thyroid or if it's something in regards with my hormones or like with menopause like hormonal press replacement therapy for some some women might work right i'm sorry it's interesting i i i was very upset because of what you just said i had to now look inside of me like for the answer like i i had something else to blame i blamed getting older and menopause and the slow metabolism my thyroid was low and blah blah blah and so when the doctor said it's none of those things you know you don't have anything else to blame so that started me looking at myself and it took a while i mean i i didn't want to accept what she said at the beginning you know because i was so convinced um but it's you know it sat with me for a while and during that time i didn't start tracking calories or anything but i just started becoming maybe more aware is the best way to put it of portion sizes which i really didn't pay any attention to before because i was eating healthy and i figured it didn't matter right i mean um so that little tweak started to happen and just that and and me i had a different coach before jordan he actually helped me quite a bit with some lifts in the gym or whatever um actually he also overtrained me quite a bit he got me training six days a week twice a day on some of those days and so when i signed on with jordan that's what i'd been doing and when he scaled me back to four days i was like ah what am i going to do you know this is not good i know i was freaking out um but trust that i trusted that and then i started i joined his inner circle way back when too and i i didn't go to him for nutrition coaching because i thought i had started to figure this out and i really hadn't but i was better than i was so i just i didn't go to nutrition partially because i was scared to i didn't want to really hammer it hard i wasn't there yet you know so i wanted to do it my own way so i joined his inner circle and every month in the inner circle we put out nutrition guidelines and i just started to kind of follow those and then i read everything he published i listened to every video i he and i used my coach so we talked all the time and i just put in the practice things that i was learning from him and then things just started to change and i started taking my focus kind of not off my nutrition but off the counting and tracking and being becoming a little too crazy with that obsessed over to i want to get a chin up that's what i want to do and i just focused my energy there i trained super hard and that was such a big goal of mine and continues to be as i improve with that um and that that's how the ball kind of got rolling for me um it just it was little baby steps and all of this that i just said happened over a span of time it wasn't in like a month or two i mean this was over a span of time um but definitely life-changing um my i am physically in the best condition i've ever been in my entire life um i am the healthiest i've ever been um yeah i just feel like the mind and the body don't always equal it's so funny people say age is just a number and it is but there's also realities with being my age yeah absolutely what my colleagues that are 30 years younger than me i can't do what they do well i can't i just can't i want to here i think i can but the reality is i'm i've become very smart with my own training and um i feel like i there are some things that i don't do anymore um because i feel like it's not my best interest if i want to keep doing this forever and so i've been become smart i've gotten injured and and it's not from anything weird it's just the nature of this beast of lifting weights um and i my hip's been acting up recently so i'm kind of switching how i'm doing things with that so i can continue on um you know it's just as you get older you get smarter in a lot of ways and i think oh absolutely the case right i mean um i was a i was a dumb ass when i was in my 20s i tell jordan all the time when i was his age i was just like i was ridiculous um and here you know he's running a big business and has me as a partner now i mean it's just back then you know i i wasn't in that kind of place i was just starting my teaching career and tell me a little bit about that um on your on your day-to-day basis what do you normally do but like for those women that are watching you that are saying and saying well how much he has to do to stay in that shape she will probably be in the gym three hours every day uh she must be eating really really strict calories to be in the best shape she has yeah what's going on behind the scenes tell me a little bit about that and this is a great question because people assume that all the time um i get asked when i do these instagram question boxes i always get asked like how often do i work out and i work out four days a week that's it and i'm there maybe now the gyms are open here my gym's open i'm there maybe an hour maybe an hour and a half and only an hour and a half because i talk to people that's my problem and i video just about everything i do and that takes more time and i video for myself primarily and every now and again i'll send something to jordan for him to take a look and i'll post some some of it on my stories but generally speaking i don't put in hours and hours and hours of time at the gym and if i do it's my own fault because i talk too much to people you know you have your own gym friends and you say hey and especially now we haven't seen each other in you know months um so four days a week that's it the other days i don't do anything i don't i mean i don't cardio i i walk every day um except like today i didn't because it was pouring rain and i'm a wimp i'm not gonna do it when it's when it's raining but um i walk not because i think of it as cardio i walk because i like it i like to put on a podcast and just decompress or something you know um but that's what i do workout wise four days a week let's say an average of an hour per workout the other three days i walk if it does if it's not raining i walk um food wise i haven't tracked anything in years so i don't track anything right now and the only reason i feel like i can do that successfully is because of all the work i put in your years before and learning how to do it so i've been in my maintenance now for a long time and i recently did a muscle building phase six months of building muscle i didn't track anything in that and i don't recommend people do that but for me i kind of looked at it like this i know how i can eat to maintain my weight you know i mean within the same two to four pounds i'll just sit there and those two to four pounds i know what i can do so i'm just gonna add two or three days a week about 400 calories on those three days the rest of the days i'm just gonna eat like i normally eat and that's how i approach muscle building and it worked perfectly for me but only because i put in so much time learning calories and portion sizes and and and you know that four ounce piece of chicken was really five all those years i never knew that you know i mean things like that that that can make a big difference when you actually take the time to pay attention and learn and then you put it into practice you know people don't think about people think actually they have to be tracking all life and this is something that has to be chronically forever and i've and i think tracking has its place um it has its value because it is an impressive way to learn about your nutrition your portion sizes uh what's in your food what's the dry macronutrients that you're getting into your body but then there's a point where you can definitely transition to learn more a little bit about what your body is telling you yeah you know you're not you're you know now your nutrition but now it's time as well to start putting some insights into your nutrition so it's learning and listening to well am i really hungry i actually not hungry at all perhaps i know i don't need to be eating right now i'm probably sad or lonely or i'm tired and i kind of trying to use yeah and i'm trying to use food as a mechanism of well as a reward or because it feels good but not necessarily because you're hungry so this is really important and that you're saying i learned it in the past and now i kind of figure out what my maintenance calories are just because i am i weigh myself and i'm relatively stable and i am seeing that if it changes up a few pounds and goes down a few pounds i kind of stay in that range so maintenance weight as well is sort of a little range it's not something that you will stay in a specific number all the time and that's really important to tell that's so important um that piece because i think in our heads we think okay maintenance means i'm going to stay at pounds and when we see the scale go up you're like oh no i'm out of maintenance it's like no because even within a given day i mean and and you know this because because we both say this all the time the scale fluctuates all the time i mean it's just it's gonna do its thing i had somebody dm me a picture of her weak graph and she goes is this normal and i looked at it and i said yeah look at the patterns you're developing you have a spike and it takes x number of days and it comes back down and you sit down here for a little while and then it starts going up i mean you can almost predict what's going to happen i said that's the cool part about this if you start seeing those things you can actually play with that a little bit maybe even get into a little okay i think tomorrow let's see what happens tomorrow you know it's it's kind of fun i mean and this is coming from somebody who didn't even own a scale until three years ago maybe i mean i never owned one i just got weighed at the doctor's office once a year you know that god-awful appointment where you're sitting in the waiting room praying to god you don't have to step on the scale you always have to and it's that bar scale that it's just oh that keeps freaking you out like i know i hated that it's just awful and and once i started weighing every day and i i decided to post it on social media too not because i was trying to do a cut or anything i was just trying to maintain but i wanted to do it for me so that i got used to it every day um and that i ha i was obligated to post it every day um just to hold me accountable to do it because even you know the first time the scale took a little bit of a jump i'll admit i had to kick in the gut i did it it was like oh crap but the difference now is the kick that's still there by the way i don't think that will ever go away especially with somebody my age because my whole life i've been brought up to believe that if the scale goes up it's bad just period that's it right that's not going to go away but the difference now is it's a kick in the gut it's a couple seconds and then it's like it's okay i know what's coming you know i know what this is day to day scale fluctuations are not about fat we lose sight of that very quickly for some reason we all know it takes forever to lose fat but boy can we gain it in a day right i mean we're not logical with ourselves and it's so important to like understanding why the way actually fluctuates it's like if if it changes overnight it's not necessarily because you gain one or two pounds of fat overnight it's because there's a lot of things going on in your body and your body mass is just a reflection of what's happening in your body and not necessarily because of the fat your body is a composition of muscle fat water and water is a component that changes and fluctuates a lot within our body yeah and you can include also like if you ate something close close to where you when you're going to measure your body weight that's going to be in your stomach still in your system it's actually sitting in there yeah or if you haven't poop that too you know it's interesting because we forget that scale weight is not just about fat it's about muscle it's about organs it's about tissue it's about bones it's about skin it's about everything when we step on that scale it is measuring all of that not just fat we think it's just fat but it's really measuring all of that so all the fluctuations things that you were talking about that's normal you know all these day-to-day fluctuations are are more about water or content than they are about anything else you know you start comparing your weight stop stop comparing it monday and tuesday tuesday to wednesday wednesday to thursday and start comparing it in 30 day chunks then you can kind of go head-to-head right you the first of the month to the first of the month compare those two numbers and then the second of the month to the second of the month those two numbers those that's going to give you more valuable information on what your trend is doing yeah trending the trendings is what i always tell my clients to focus on look at the trends and look at the whole perspective on how is it looking from the outside not just day by day because it's going to be really frustrating if you only focus on well today i gained one pound and yesterday i lost two pounds what is happening am i i am my body is just broken or something like that and this is something that a lot of women struggle with so my my other question going just a little bit off that point is what are the things that you feel you have a struggle the most recently perhaps um like some some struggles or some things that you feel like they are being a little bit of a barrier for you to achieve your goals or feel better or do things that you want to get to but you feel like there's something that is holding me recently yeah i don't know if i can say that there's any i feel like i'm being held back by anything um all of all the goals i have um physically for me are more performance oriented from the strengths perspective you know like i want i want um i want to get stronger at this i want to be able to lift this you know those kinds of little mini goals i don't really foresee there's anything keeping me from that i will say the pandemic has hit me a little bit harder um than what i thought it might and at the beginning of it um i gave myself daily must do performance things while the gyms were closed and all of that to keep my mind first to keep me disciplined and i made a ton of progress with that a ton of progress um chin-up wise especially um i i did chin ups every day um like i started with six repetitions every day then the next week was seven repetitions every day and then the next week was eight repetitions and i just it's amazing what consistent practice will do i mean i i i didn't over train them i just did a little it's called grease the groove where you just do a little bit just to practice movement and everything and um yeah physically i you know i push myself a lot um maybe a lot more than the average 60 year old does and i i kind of feel like my my goal here is to do this for as long as i'm on this planet and i plan to be around for a while so with that in mind i have to have some appropriate goals but i push and push and push i push the envelope for myself i mean it's uncomfortable i tell people all the time you can't lift that little three pound dumbbell forever and and think you're going to make progress you've got to get out of your comfort zone lift some heavy weight and that word heavy is relative to um to everybody um but you have to lift what's heavy for you if you want to get the benefits of it and and i put something out on twitter just it was today or yesterday that basically said i'm all for you finding a method of exercise that you love to do so whether that's yoga or zumba or whatever find what you love to do but if you don't like strength training you still need to find a way to incorporate it period you don't ever have to love it and you don't have to ever you know work out four times a week with it or whatever but you do need to incorporate it because it's that important for you as you get older it's that important because when you're 85 years old and you haven't done strength training you're going to be like my mom was she could hardly stand up she could she didn't have strength to press a button or turn a knob i mean that you don't want that to be you so part of my message is i you have to do it you have to do it um it doesn't have to be what you love but you need to incorporate it somehow into what you do and especially after 40 it is impressive how the physiology of especially well i think it affects women and men the same but i think women are even a higher risk of one mass loss and it increases are about 0.5 to 2 percent depending on the person of sarcopenia of muscle loss every year as you go on and on and if you don't train or you don't have a high protein diet that probably is the two things that you have to even if you don't like it even if you hate it this is this has to be part of your of your life even after 40 35 i would say all your life but the older you get the more you need to focus on these two things high protein diet and getting your resistance training however you can get it but be consistent with it and i think this is the the main thing is trying to find what can what can be consistent for you yes how consistency can you be it doesn't matter if it's like three times a week this is if that's what you can um get into and focus on if it's three times a week it is two times a week do whatever you can but do it consistently would agree absolutely yeah and and i think it's it's it's important to say too that um whatever you can do and be consistent with it as you said is what's going to make the change um it and it doesn't mean going to the gym and spending two hours that's not what strength training has to be i mean some people do that maybe because they like to do that or whatever but that's not the basics of what what you and i are saying it it it could be 15 minutes a day in your house or whatever i mean i'm making that up but it could be whatever but just don't think that when you hear strength training it means you have to go to the gym and lift 300 pounds that's not what that is so i have really i'm interested to know and i think that i have to ask this question to myself but i guess coming from you as well would be really interesting to hear your thoughts when it comes to motivation because we know motivation is something that we can't rely on what happened when how do you show up every day to the things you do because sometimes and let's just put let's be more specific when it comes to for example fitness and and going to the gym and following a healthy diet consistently how do you show up sometimes especially for those that they don't have a goal or like well i i am a mom i have five kids i i just don't think i can put something else in my in my boat right now and i just don't find it the the motivation or the push to actually set up something that i can make it consistent consider all the time because i just don't feel like i am i am there right now or i just don't feel like i i probably am i'm condemned to be like this for the rest of my life so what would you say to get that motivation or how can you set up a goal that can make you turn up on a daily basis to stay consistent with even if it's the minimum you can commit to i mean i i think what you just said i think the the issue people have is they set these they set too many goals or they set these ginormous goals when if you're a busy mom you've got kids all you know and kids are at home now for school here and and whatever else is going to happen yeah you know what you probably don't have time to drive to a gym do a workout and come back of course not so if you try to put that into your day of course you're going to oh crap i can't go today because i have to take so-and-so to this or whatever stop doing that to yourself and then just say okay i'm gonna go out and walk for five minutes i i don't want to but i'm gonna go for five minutes and what that what will happen most of the time is that five minutes turns into ten and maybe the next time that ten turns into 15 or 20 or whatever you know and and i think it is um that's when you start seeing look some results from the perspective of i feel better i maybe i got outside got some fresh air whatever it is you start seeing some results feeling better as results and that's going to keep you motivated to go out the next time and then the next time and then the next time and you're going to feel accomplished because you've checked the box i did it today i did it today that's how you do it you to create motivation you have to take action first and people get that reversed they sit back and they wait to be motivated to do something and you're going to be waiting for the rest of your life because it doesn't work that way it's not something that you wait to come to you or it's not something that you go find you create it and you have to create it and by doing things especially when you don't want to do them because when you start breaking through that friction then you're going to start seeing those results as soon as you break through that wall you're going to start seeing the results and that's going to keep the loop going you know action results motivation it goes like that and absolutely it's it's not easy but sometimes i you know when people talk to me about that i say look i don't have magic dust i can throw on you and just say boom you're going to be motivated the reality is this it's on you you have to get up and you have to go walk for five minutes start with that i mean and and i say that with all kinds of love behind it but that's it's a push you know because it sounds so simple yeah and people think that's not going to work how is it going to work to just do five minutes well you're the problem is that the barrier is to get out and do and just start yeah once they start their ball rolling just comes automatically and that's what people don't see right i totally agree i think people make the mistake of saying well i'm gonna walk for five minutes so how's that gonna make me lose 50 pounds well guess what that five minute walk is not what's going to make you lose 50 pounds right then and there but that five minute walk is the first step for you to lose those those 50 pounds or whatever it is you know um i think people look way down at the finish line and think how is this little thing going to help me way down there when they forget about the whole area between here and way down there there's a lot that happens in there and that's why people fail because they they think they need to start with the finish so yeah to get there i need to start going into a diet of 200 calories i need to train five times a week it's like all these sort of overwhelming things that they just can't fit it into their life when they have no habits built or not routine or they know they don't even know what what to do in the gym or what to train so you gotta kind of need to start figuring figuring that out fast yeah organizing your nutrition with the minimum things you can handle to make it sustainable and you're going to progress over time the the bet that as the time goes by you're going to get better at that and you're going to be more comfortable and then you can challenge yourself a little bit further and that's how you progress it's not like progress comes all at once so that's very important to talk about it it's amazing how taking action starts that ball rolling there i mean no one's motivated all the time surely i'm not but there are days where i didn't want to go to the gym and work out or sometimes i work out down here like today was a great example i had a busy day i really didn't have time to drive to my gym even though it's close do everything there and come home it would have been it's more efficient for me just to stay home today with what i had on my workout plan and do it here i'm down here working i'm writing this book i'm down here editing it i'm like i don't want to stop i really want to i'm like no you know what no boom i let me just do it i really fought with myself on this today and i ended up doing a workout and i feel ten times better because i actually did it and i i had to fight myself so it happens to all of us you know and it helps build consistency and and habits that word habits you we hear that a lot it it helps with that because as i tell everybody consistency is the one guarantee with this whole thing if you're consistent you're going to succeed you will you know it's in and it happens 100 of the time it's just we think we're a lot more consistent than we actually are and that's why people don't always succeed until they start looking at that right um but it but it's related to making yourself do things you don't want to do and then that carries over then it becomes a routine and you hear people say it becomes a part of who i am and that's very true me working out four days a week is kind of my deal now this is what i do and and my workout days the days i do it may change based on my schedule but it's i can set clockwork it's always four days because that's what i do now and it took a while to get there but you have to push you know push through all that and and take action because you gotta get to a point where you are so consistent that it actually gets built in you and when you don't do it you actually feel like something is missing yeah yeah and and i think that's also something that i've experienced a lot like a lot of people around me think that i might be obsessed if i don't exercise or because i'm not burning calories i'm like no it's part of me it's like if i don't exercise today i'm probably going to get a physical headache i do get migraines and this is going to be potentially something that is going to come out just because i am not breathing i use exercises as meditation as well i breathe better when i'm exercising that when i'm not exercising i'm more focused on my breathing and yeah i think our mind is clear um and i mean just you feel accomplished and you know i i don't know if there's something to be said for keeping consistent with that and and if you if you're new to working out or you feel like you don't have time to do all these big workouts cool start with walking literally start with walking and if you don't know where to start with your nutrition literally write everything down that you put in your mouth in throughout the course of a day and i tell everybody to do this i i tell everybody get a notebook and hand write it don't type it into your phone handwrite it and write it yep and this is the old school me talking because when you write something with your hand it is in here more it's in your brain there's research behind that it it's like when kids study for tests and they they they take notes not typing but they take it with their hand it's here more same thing when you write down what you eat every single day with a pen and a piece of paper it's going to bring more awareness and which is what we absolutely have happened right we want you to be aware of all the little things that we all do where we take a bite of this a handful of that write it on a piece of paper don't weigh it don't measure it just write it down and that's where i have everyone start those two things if they're new to everything do those two things and they're all like yeah i can do that i mean you know that's that's where you can start if you're coming in at an entry level you don't really know what to do do that because the habits once you start writing everything down your habits will change probably by day three because you're going to be hesitant to take that handful of something if you have to start writing not right inside paper right um so you'll start to change just from that you know um that's how my son started he lost 60 pounds that's how he started he did that for a long time it's just writing things down and becoming aware what was he what what he was eating and then starting to make better choices and i would say that even for advanced trainees or advanced people sometimes just doing that it also brings a lot of awareness and that it makes you reflect a lot more on what you're eating what are your choices how are you feeling and this is something i do in my coaching program a lot is that i put my clients the first week to write things down in a paper i i tell them print this diary i print this diary i want you to write down everything you eat every single day and also at in a column how do you feel before and after what are your thoughts what is going on in there because sometimes you might be eating out of emotions and not necessarily because you're hungry so i want you to connect more with your intuition with your internal cues what is going on in there and that five days change a lot of your choices even studying even if you're a trainee that are advanced or someone who's been tracking for years sometimes that change of the way you do things and writing down as you said changes so much the perspective of what are you doing what are you eating and i would say also i sometimes well let's set up weekly goals rather than monthly goals let's achieve these small things first and let's track it with maybe the consistency calendar we use a consistency calendar let's check check and track them every single day to keep consistency because consistency is the only thing that is going to get the get us to the end yeah in a in a successful way so i feel like we are very in line in the same we are in the sense that we need to write things down yeah when especially if you want to change something your nutrition is bringing that awareness and using the diary i probably old school too but i'm kidding i'm 31 years old but i think i am i feel like i am still old school i struggle with technology as well and i feel like oh my god i am going to to collapse here sometimes but yes you know it's so funny um i'm old enough to be everybody's mom right i i have very of many adopted kids out there in in our industry that i've kind of um adopted along the way um and they all laugh at me because i don't use an app when i track i've never used an app ever um and i get asked what after you use i said i don't use one they said well how you track i started by writing it on a piece of paper and then it i moved to a spreadsheet so i thought that was kind of a big deal right i i save it to a spreadsheet um so the columns added up for me so there you go i didn't have to do any more of the audition it all worked but it's just um you know old school new school it doesn't matter it's just awareness don't get anything it's just awareness however you can get there get there but start with awareness and i just love the writing things down because we all fall into the nibbling the tasting the going to the snack drawer when we're not really hungry but we're bored and we've been working and you know i mean we all do that and we can lose sight of that very quickly you know um so writing it down is a great it's a great thing you're right and it's right it's great for anybody and i remember like even in when i started uh i didn't know how to track or anything like that and just i'm talking about even just before i started nutrition this way before when i started at the gym at 13 years old or 14 years old i started bringing my awareness and my nutrition what i need what do i need to change and it's funny that i didn't have know how to track or i didn't have a truck or anything and i basically were what i was doing it i was writing things down put it on a notebook what was what was going into my mouth and literally i was looking to the calories and nutrition panel of every single thing and being aware of what is that how much is that and that's the only way i actually learned in the beginning even before anything else was available or the trackers existed i don't know whether they actually existed when i was probably were they already existed but i wasn't aware that they existed and this is amazing how to how just that little thing changed completely in addition that if you start exercising if you start adding other well well-established uh little habits they can add up to what are you doing because you're exercising you're feeling good you're seeing results well i i must do i must be doing something right yeah so then i keep exercising i keep adding the good nutrition now if you start uh looking for more expertise expertise nutrition advice you're using well i need to have more protein what are the foods that are high in protein i perhaps just add more of those in my in my diet yeah and that's how you start building up towards um something that is going to make you get to a maintenance pro maintenance place where you're maintaining your weight you're seeing results and you're changing your body and i was i would ask you something do you feel like you have been able in the past five years especially when you've changed so much your physique um have that do you feel like your weight has kind of stayed the same but your body composition changed or you you have seen more changes in your weight as well in your body composition yeah you know when i first started working with jordan i didn't own scale so i really didn't know how much i weighed um but i would just take note when i had to go the doctor and i got weighed there and how much it was going down so i did lose weight probably my guess is maybe 20 some pounds in total from that point i think i might have lost a little bit prior to signing on with him but your point of body composition significant changes without a lot of weight movement um because i've been close to the same weight for years now um when i was in a muscle building phase i um i gained a pound a month that was my goal for so for six months one pound a month that's exactly what i did i was up six pounds i hadn't weighed that much in a while and and honestly that was a little tough um at the beginning you know because the old the old voices in the head were trying to you know freak me out a little bit and since then i mean it's been since february or january i guess i've dropped a couple of pounds and it wasn't even on purpose i had no intention to go into a deficit i kind of liked how i looked after the muscle stuff but i've noticed myself i have reshaped myself again from i put on some body fat too as i put on muscle which is part of the deal i've said that body fat now um a lot of it without really changing the weight that much i mean i'm down maybe two and a half pounds at most from that from that end point of the muscle building phase so to your point recently and within the last six months yeah i've seen a lot of change in me and not so much on the scale and it is it is impressive to see that because people think well after 50 you're very unlikely to change body composition because you're deemed old and this is very common and i see a lot of clients seen coming with me to me with that thought well i am i'm just old i am sort of help hopeless yeah i think it's very interesting i had the same feeling i just figured this was what this is what happens to us as we get older you know we have no control we can't build muscle we can't lean out we can't do anything um so yeah i thought the exact same thing and i think it's it's really people kind of underestimate what they have to do not that it's impossible because it's not but i think people underestimate what has to happen especially as you get older and i think um it is just we think eating healthy is good enough and honestly eating healthy is great obviously we want to feel good and be at our best but that's not enough all the time you have to be a little bit more aware of how much of this healthy stuff you're eating um in addition to whatever else you might be doing and and then the other issue is people as you get older trying to do it alone and and sometimes that's the hardest part i see people in my gym all the time and older women and older probably my guesses they're in their 50s and they walk up into the gym and they're wandering around they don't you can tell they don't know what to do they wander and then this one woman in particular i see her she goes over to the cable machine she does some lat pull downs some light weight because it's just flying down right and then she goes and does bicep curls on the other side right she does two sets of those she wanders around again and she leaves and in her mind she's probably thinking i've straight trained today you know but when you when you don't know what to do um and you have no guidance it can be very frustrating you can feel like you're doing everything right and you're not making any progress and then you quit you know i get it because that's how i felt nutritionally you know i thought i was doing everything right by eating healthy but i wasn't that wasn't quite what i needed to do eating healthy is great and i don't want anybody to think i'm saying don't eat healthy that's not what i'm saying it's just that healthy food has calories that often we don't think about because it's healthy right yeah it is it is very true it is very easy to over consume healthy foods and you feel like oh well this is not going to get me fat because it's healthy but if i ate a donut then i'm going to gain weight because it's a bad food instantly right we're going to instantly gain weight when we eat a doughnut but if we eat a lot of avocado for the same number of calories oh no no no no no no healthy fats you know it's so funny that we do that but yeah i just think it's interesting you know along the same line how we think it takes so long to lose fat but yet we're willing to say we gain fat in one night you know absolutely yeah brains are so weird with that and the brain is so powerful and i could tell you before i had uh years years before i was a dietitian i struggled with bulimia and like an eating disorder and i could tell you that i could instantly feel how my my thighs had more cellulite and it was and my and my stomach i it was just like i had already put a pound of fat in my stomach and i ate potentially to serving a normal serving size of pasta or something i deemed bad and i know and i knew it was something prohibited in my diet because i had to restrict a lot of foods that i were potentially going to put me on a in a bad place because they were high calorie high fat high sugar and i had this sort of i was pointing out these foods i need to eliminate them on my diet and if i have them i have to throw them out in a way i need to get rid of them and i struggle with that a lot so i think it is that mindset change that transformation in your mind look weight doesn't change that way and even if you ate something it's all about the calorie balance at the end of the day even if you ate a lot of healthy foods they will still have a lot of calories and that's not going to diminish the side that you could have occasionally your and enjoy your pizza or your donut and that's not going to dramatically change your body composition so this is so important yeah what every women over 40 should learn and do when it comes to fat loss what would be your tips especially if you're new to the game start writing every single thing down that you eat and drink every single sip taste bite whatever write it all down get a handle and an awareness of what you're consuming every day that alone is gonna work wonders for you down the road that that would be one thing um move every day do something every day walking is the is the one thing i always recommend just because everyone can do it it's accessible to everyone you don't need a bike you don't need to go anywhere you can put on your shoes and you can just go um so those two things but i also want every every woman over 40 or any age actually to understand this that there's no finish line to this we somehow have this short vision of um okay this is the end point for me and when we do that like i want to lose 10 pounds in three weeks or whatever i'm making that up but some sort of time constraint what we end up doing is we put pressure on ourselves to perform and we we get what i call a case of the should be i should be losing weight faster i should be lifting more weight in the gym i should be doing this or i'm not doing this you know it is ridiculous what we do to ourselves and in this case of the should be is the death of just about any kind of diet for anything you want to do it will be the death of it if you start doing that to yourself and how many times have you and i probably both heard why am i not losing weight faster you know i should be losing more weight half a pound a week what you know i mean because we're thinking short term it's not fast enough it's not whatever so get rid of the finish line thing in our head because there isn't one we think there is you think that when you lose the weight you're suddenly going to be happier and life is going to be the best it's ever been and it doesn't work that way we evolve we change we want different goals so there's no real finish line the finish line is when we're dead and buried that's kind of the finish line this is for life we need to think more long term more slow sustainable pri you know progress as opposed to let me lose weight really quickly you know for whatever reason that for me when i really embraced that that changed my life you know i just got out of these cycles of trying to perform and overly restricting what i ate just to gain it back in different increments over time you know um it's huge so no more finish line enjoy this because guys we're here on this planet one time right and we don't want to spend most of our time worrying about god you know i should have lost you know this amount of weight all right i can't have that doughnut um however i'm at this party with my friends it's a special occasion and i can't enjoy anything because if i do it's gonna ruin my little timeline and and you know screw all that absolutely it's like we got we got to learn to to live it the way we want to live it absolutely i agree with you no finish lines high protein diet resistance train find what works for you be consistent with that and yeah just change that mindset change everything comes start from here start stop thinking that you need to be motivated to start doing something change the things around and start doing to see results and the results will bring motivation and that's going to be a continuous cycle of pushing you and try to find accountability if you struggle with being accountable with yourself 100 yeah we're cut from the same cloth my friend hey i appreciate you so much thank you so much for being here where people i appreciate you so much too so thank you we'll do this again we'll do it on mine the next time you and i will do one together again i love this thank you so much all right take care bye susan bye [Music]