BONUS: You Have Fitness Questions? Jenna Willis Has Answers!

00:00:06
Speaker 1: Hello, my gorgeous people. It is La La Kent.

00:00:09
Speaker 2: Welcome back to the bonus episode of the Give Them Lalla Podcast.

00:00:12
Speaker 1: We have my friend and trainer Jenna Willis.

00:00:18
Speaker 3: Right out.

00:00:19
Speaker 1: She had a bottles still and obviously my my.

00:00:22
Speaker 4: Heart and soul.

00:00:24
Speaker 2: Hey Maya from the Womb to the Tomb, Easton, Birmingham, Welcome. So I wrote on the Instagram page that we were talking with you today about health, wellness and fitness.

00:00:37
Speaker 1: Yes and love it.

00:00:39
Speaker 2: There were quite a few people that wrote in with a lot of questions, some of them similar. I screenshotted so many. I don't think we'll get through all of them, but I can. Also, if you guys want to follow miss Jenna Willis MS j E N N A W I L L I S on Instagram, all screenshot all of them for you and what what everyone's you want to answer on your page? I would love that go follow her and she also DM.

00:01:07
Speaker 1: So there we go the first.

00:01:09
Speaker 2: Well, first of all, I want to talk to you Jenna, because your whole not your whole life, but your life is pretty much fitness. Everything that you do and think about revolves around your mental state and your body, your your physical totally you had an accident over Christmas. What happened, Yeah, because you talked about that you tore your meniscus.

00:01:33
Speaker 1: Yeah, but you didn't say how on Instagram.

00:01:35
Speaker 5: Yeah, thank you, so tell us she loves this. You know, truth is, I fell down an entire.

00:01:44
Speaker 1: Flight of stairs.

00:01:45
Speaker 4: Were you wearing heels?

00:01:46
Speaker 3: I was okay, and there was black ice.

00:01:49
Speaker 5: I was back home in New Jersey visiting family and we were leaving the party our family, friends, and black Ice went right.

00:02:00
Speaker 3: Family.

00:02:00
Speaker 1: It's definitely not.

00:02:02
Speaker 5: So, you know, it's really tough to accept because you said it right like, it's it's my life, health and wellness, it's my livelihood, and you never think it's going to happen to you because I take such good care of myself because I value my physical and mental well being so much. And it just goes to show, no matter who you are, things happen in life that we don't have control of. And nothing could have prepared me for what happened. And I have been struggling for sure. Being in physical pain constantly is something that takes emotional emotional turmoil on you. And you know, for anyone who is out there with an injury right now, however, you did it. I just want you to know that you're not alone, and there's a light at the end of the tunnel for all of us, and there's rehab, there's PT, and there's surgery, and you will get through it, just like I am too.

00:03:04
Speaker 2: Right, And you still have to go to a specialist to see what route you are going to.

00:03:10
Speaker 1: Take, totally.

00:03:11
Speaker 5: So with a torminiscus you can. There's option of surgery, there's PT. What is PT physical therapy? Oh okay, yeah, so PT? And then what was the injection? So I'm doing PRP injections to start, which is plasma, which is basically you've done a facial with it, right, Yeah? So you you They they take your blood, spin your own plasma and then inject it back into your body and it helps it heal itself naturally.

00:03:35
Speaker 4: Okay, So how bad is did have you got an X ray on it?

00:03:37
Speaker 6: Because I told yeah, yeah, I did the MRI and I was yeah, and you did surgery?

00:03:43
Speaker 4: I did, yeah, so it was uthroscopic. I don't know.

00:03:46
Speaker 6: I did mine in like twenty you were young, Like twenty ten is when I rip mine.

00:03:53
Speaker 1: And think how far they've come?

00:03:55
Speaker 4: That's right?

00:03:55
Speaker 5: Yeah?

00:03:56
Speaker 3: Yeah, you know.

00:03:56
Speaker 4: Because I don't even think that was an option plasma.

00:03:59
Speaker 3: Right, No, I don't think it was bad.

00:04:00
Speaker 5: Or maybe it was, it just wasn't spoken about, you know, maybe it was being done somewhere. And I think to each to each their own with it, and I think you need to listen to your body and figure out what is the best pass path for you, which I'm still evaluating right now, you know. And I think when injury happens, whatever it is, whether you're in health or wellness or not, the thing that has really helped me through this is that it's telling me to slow down or shift my perspective in certain ways that maybe I couldn't see before.

00:04:32
Speaker 1: I love that.

00:04:33
Speaker 5: That's the only thing that's been getting me through this, in between having meltdowns, which I think is okay, that is okay, and allowing myself to process.

00:04:41
Speaker 6: The good thing that I can tell you as well is after a meniscus tear, yeah, usually coming back after it's double like, it's ten like two times to ten times as strong, depending on what you got.

00:04:51
Speaker 4: Yeah, I got mine stapled to my bone.

00:04:54
Speaker 6: So my doctor was like, just to let you know, there is nothing that you can ever do to ruin your meniscus again.

00:05:00
Speaker 4: Wow.

00:05:00
Speaker 6: So that's the other thing about keeping your head up is you could have a better knee than you have totally you know.

00:05:09
Speaker 4: Or whatever part you're injured.

00:05:10
Speaker 5: I hate when people say this, but it is true. Like I didn't I didn't bust my head open, I didn't break my back, you know.

00:05:17
Speaker 2: I think that's it's perspective. When something happens and you it could take you out.

00:05:24
Speaker 1: You could sit there.

00:05:25
Speaker 2: And harp on what happened, how it happened, beat yourself up to say, like, let's be grateful that it's this rather than that is another way to just keep your your mental health.

00:05:38
Speaker 1: Okay.

00:05:39
Speaker 3: But I also think I'm an athlete.

00:05:42
Speaker 4: Break athletes.

00:05:45
Speaker 6: Look at all of them. And that's the other thing. When you see an athlete, like you tear something and they start crying and things like that, it's like they're not even crying about the pain. They are crying because they have worked so hard for the body that they have for you know.

00:06:03
Speaker 1: Those are fine tune machines.

00:06:05
Speaker 4: Like that's crazy.

00:06:06
Speaker 6: And then you do everything right and you step weird and that was end all be y'allah, and that is like a crumbling like you know, That's.

00:06:18
Speaker 5: What hurts the most is the fact that like, I'm not going to be able to be in my routine. Well, and that's what I preach, is teaching people how to get into routine.

00:06:26
Speaker 2: Well, that's why I'm excited that that you shared your story. I'm not excited that this happened, but there's a lot of people who have experienced the same thing. I sent you some of the street shots that they say, how do I recover from injury mentally but also physically.

00:06:39
Speaker 6: That's the one thing that I want to see from you, is like you're what you're doing while going through all of this, because I when I was going through it, I didn't I wasn't doing anything. So it would be nice to have somebody kind of opening the blinds and bringing some like in. I think.

00:06:55
Speaker 5: I think it's really easy when you're in a place that you're not motivated, right, or if you're injured and you're like I just I just can't do it. The truth is you can, and it might not be in the way that you thought you could. So, for instance, my knee is injured, both my knees, I still have the entire upper half. I was just kicking so right instead of saying all hell is broken, loose and my life's over, it's not. I can do chest, I can do tries, I can do buys, I can do abs, I can I can still do glute work, which was a I think a question that was in And you know, if if you're at the beginning of a fitness journey right now and you are struggling, I want I want to remind you of three things that will change your life. Start small, set a very specific goal, find an accountability partner, and and pick something that's fun.

00:07:54
Speaker 4: Yeah.

00:07:57
Speaker 2: Like, because some people like I have friends where they want to get their fitness in by doing an activity. They want to go on a hype, they want to play pickleball. Yeah, I'm the type where I'm like, I want to go to a gym, or I want to lift weights, I want to squat. I don't feel like I'm going to get a workout in by playing pickleball. I am if I do that totally, but in my mind I have to sit there and be specific on what I feel is going to change my body the best because something.

00:08:31
Speaker 4: I got a weight advance.

00:08:33
Speaker 6: I got a question for you, Yeah, weighted best, I got one but I walk in it a lot great good or bad for me?

00:08:40
Speaker 4: I mean I figured it was no impact, okay, but I figured I did want to don't run though.

00:08:46
Speaker 5: Right, you can run with a weighted best, it's just going to just be a lot harder. It's like running in general. It's really hard on your joints. Okay, because I also a weight on top of that, and pressure.

00:08:56
Speaker 6: Because I hate the gym. So I moving on now. I was we're very nervous. I was like, am I just fucking up my knees by doing this?

00:09:04
Speaker 4: Yeah?

00:09:04
Speaker 7: So do it when you walk the dogs sometimes when I walk my dogs.

00:09:08
Speaker 4: Yeah, that's what I do.

00:09:10
Speaker 2: Our first question is how do you know what type of workouts to do if trying to lose weight?

00:09:15
Speaker 1: And you are clueless? Great? I love that.

00:09:19
Speaker 3: So my main thing is strength training.

00:09:23
Speaker 5: Everyone gets on the vanwagon of doing cardio right, and I can't tell you how many phone calls I've had with women that are just like, oh, I go to the gym and I do a bunch of cardio, I do a little bit of ABS, and I leave and nothing's happening. The truth is, cardio is great. It's a great cardiovascular health. It is not going to heed the same results as strength training.

00:09:45
Speaker 3: So this is difference.

00:09:46
Speaker 1: Yeah, tell us the difference.

00:09:47
Speaker 5: So when you're doing any sort of cardio, right, you are burning calories while you're doing it. Okay, when you're strength training, you are burning calories while you're training. And then what's happening is while your muscles are rebuilding and repairing, you are also burning calories while sitting on the couch later. Oh and the more muscle, yes, And the more muscle you build, inherently, the more fat you burn burn. So whenever people are like, I don't want to get bulky, the more muscle you get, the more toned you actually end up looking. Okay, So all you women out there who are afraid to lift a weight, I lift and I lift heavy, you've seen.

00:10:27
Speaker 1: It, right.

00:10:28
Speaker 5: Yeah, it's all how you fuel it as well, and how you lift and your diet. Yeah, diet is a huge part of it.

00:10:38
Speaker 1: And how well you always say you can't work out a bad diet.

00:10:41
Speaker 3: No you can't.

00:10:43
Speaker 1: But I also what I love about.

00:10:45
Speaker 2: You and and your program, which we'll talk about it at the end. Yeah, you're realistic. Yeah, you know that it's fun to have a piece of cake, you know that you're going to.

00:10:57
Speaker 1: Have a night that you order.

00:10:59
Speaker 5: This is like, I believe in creating a lifestyle that's sustainable and real.

00:11:05
Speaker 3: I it's so annoying when people are like it's all or nothing, or like you have.

00:11:09
Speaker 5: To make all of the choices all the time if you want to see result.

00:11:12
Speaker 3: That's not the truth.

00:11:14
Speaker 5: Focus on positive choices eighty percent of the time and then that other twenty percent. Live your life, give yourself grace because then if not, you just burn out. And then right, you see those people have like that push pull with fitness, it's because they're burning out. Well, and I hate to say this, but any fad die.

00:11:30
Speaker 6: Anybody wants to go and they burn out in the first month because they're going so often lifting and they're like, you just can't do it. It's like, well you should have gone two to three days a week and things like that go sustainability.

00:11:41
Speaker 2: So this person wants to know what's the balance between cutting calories but not ruining my metabolism cutting too much.

00:11:48
Speaker 1: Ooh, I love that.

00:11:50
Speaker 5: That's a great one. Okay, So you guys have heard the words like macro thrown around. Yes, right, do you guys know what it stands for no tell.

00:11:57
Speaker 3: Okay.

00:11:57
Speaker 5: So macro nutrients, which are base nutrients that our body needs in large amounts for energy for growth development, literally for functioning day to day. Okay, those are macronutrients. They're broken down into carbs, fats, and proteins. Okay, you want to understand what your TDE is, your total daily energy expenditure, right, we all have different TDE depends.

00:12:22
Speaker 1: How does one out? You got to calculate it?

00:12:24
Speaker 5: Okay, so that's my record, be like yours is right right, you need it's age, gender, and.

00:12:29
Speaker 4: Then how would you cut calculate it from that? Okay?

00:12:31
Speaker 5: So this is what So then that's how you get your your macrost at your daily level.

00:12:37
Speaker 1: Okay. Okay.

00:12:38
Speaker 5: Once you understand what your macros are to maintain your weight, right, yeah, then you want to cut safely three hundred to five hundred calories a day to put yourself into a deficit, okay, because that's when you're going to start to lose. Approximately if you cut about five hundred calories a day from what you're maintaining, right, macro breakdown is you will lose approximately a pound a week.

00:13:06
Speaker 4: Wow.

00:13:07
Speaker 3: And obviously, look, every single body is built.

00:13:10
Speaker 1: What if you don't want to lose weight and you.

00:13:12
Speaker 5: Just want to make then you stick with the macro based on and.

00:13:16
Speaker 1: Not cut the five hundred keep understand so, but this is.

00:13:20
Speaker 5: This is what happens is and I have to say this because it really upsets me.

00:13:25
Speaker 3: People put themselves into.

00:13:27
Speaker 5: Starvation mode and that's approximately under twelve hundred calories. And I cannot tell you how many women have come to me who have done programs that they're like, I have a protein shake and a celery stick a day.

00:13:42
Speaker 1: Right, and like three almns, yes, yes.

00:13:45
Speaker 5: And it breaks my heart because you are putting yourself into starvation mode and your body is going to end up rejecting you for that in the long term, which is why also, after all these bad diets and all these things in starvation mode, you put all this weight back on, because not only are you binging after right, And I can be very honest, I've been there, and I don't want.

00:14:07
Speaker 3: That for anyone. It's not a healthy, happy life.

00:14:11
Speaker 5: And the whole idea is if you take out a certain amount but still keep your protein high, the right macro balance right between the fats, the carbs and the protein. You can see major results without being miserable.

00:14:25
Speaker 2: I love that, and I feel like, once you figure out your macro, that's what I do for people. By the way, too, in your program, Yeah yeah, yeah, what is your program?

00:14:34
Speaker 5: So basically, I create personalized workout plans and meal plans for anyone in the world, and I specialize in women. Okay, so whatever your goals are, I cater them to you and I create a plan just for you. And what's really cool is I'm with you every step.

00:14:51
Speaker 1: Of the way. And how do people sign up for this?

00:14:53
Speaker 3: They can?

00:14:54
Speaker 5: They message me on Instagram and I can sign them up. There's a link in my profile. Yeah, link in bio is well to my site, and you do fill out like a little initial form so I can gather some information. And what's really cool is life programs. It's a generic workout, it's whatever. I cater everything to you, and I literally call you myself. I hop on the call with you and create a plan.

00:15:15
Speaker 2: I've been on vacation with you. I have to make my calls. I'm like, no, I would really like to go get brunch.

00:15:24
Speaker 1: Is that instead?

00:15:25
Speaker 3: I was like, as long as it's eggs first.

00:15:26
Speaker 1: I'm just kidding.

00:15:29
Speaker 2: Love an egg, though, how does one work out their booty with a bad knee? Squats are bad for my kneel injuries.

00:15:38
Speaker 3: Take it from the gimp herself right now.

00:15:40
Speaker 1: Like some of these questions are like right where you are.

00:15:42
Speaker 5: On here, it's like you do me, so great question. There are a ton of exercises that you can do with a bad knee. Obviously depends on how bad your knee is. Right if you have a full ac al tear, you're gonna want to stay off of it. But no matter what, you can do seated banded abductions, driving your knees out.

00:16:00
Speaker 3: Put a band right above your knees.

00:16:02
Speaker 2: My most favorite, laus favorite move because you can do it on your back yees.

00:16:06
Speaker 3: So that's the way. So well, this is the thing.

00:16:12
Speaker 5: Glue bridge incredible low impact on your knees. So any sort of bridge movement. Add that band. You can go bilateral. You can go unilateral so that means both legs one single legged. You could do standard kickbacks. Put the band above your knee.

00:16:27
Speaker 1: Mm hmm.

00:16:28
Speaker 5: If your knee is okay to be on all fours. You got bird dogs, you got donkey kicks, you got hydrants, you got forty five degree kickouts.

00:16:35
Speaker 3: Girl, just hit me.

00:16:36
Speaker 2: Up all I can't like that you're gonna hit her up at Miss Jenna Willis MS j E N N.

00:16:41
Speaker 1: A W I L L I S.

00:16:43
Speaker 3: Yeah. Please.

00:16:45
Speaker 2: Best thing for a postpart a mom that doesn't work out but doesn't want the pooch.

00:16:49
Speaker 5: You got a pouch, you gotta you gotta poof the pooch with some exercise, baby.

00:16:55
Speaker 4: Yeah.

00:16:55
Speaker 3: Look, diet is a huge part of it.

00:16:58
Speaker 5: If you're already eating clean and not seeing, you really need to start building strength because strength is what's going to tone your body, babe. And I know that's not what you want to hear, but start small. Literally, start five minutes a day, full body movements. I walk is great, but you really want to start to tone.

00:17:14
Speaker 2: I also want to comment on this because every body is different. Every woman handles pregnancy differently, and postpartum is a really intense time because you're also dealing with hormones. Your your body has stretched, moved, organs have been placed in different directions totally. So I think, first and foremost, when you look at your little pooch because you just had a baby, you look at that and you think your body because what it just did is a miracle.

00:17:49
Speaker 1: I love that.

00:17:50
Speaker 2: So easy on yourself and know that you there are ways to get rid of it, but at the same time, embrace it.

00:17:57
Speaker 1: That is a that is a miracle.

00:18:00
Speaker 2: Your body just did what it did and it could take you a year minimum to get rid of it. And I don't want that to be something that you go, oh my gosh, but more of like, Okay, I'm gonna give myself grace with this, and I think your diet is definitely going to come into play. But you also have to remember there are tears that can happen with the muscles like my stomach right now. People say like, your bounce back has been great with both kids, and I'm very fortunate for that, and that is nothing but genetics. When I move a certain way, m hm, that skin looks like grandmother Willow's face, not a clip.

00:18:36
Speaker 1: But really it's a grape skin. I look down and we go, oh, oh my god.

00:18:40
Speaker 2: Yeah, and it does it even when I do like the slightest movement.

00:18:46
Speaker 1: So everybody's body.

00:18:47
Speaker 2: You're gonna look at yourself after pregnancy and go, you know, I don't love this, And that's why I want you to take a minute to be thankful.

00:18:53
Speaker 1: But the things that you and.

00:18:56
Speaker 2: I did after we were subtle, because it's really hard taking care of a baby. I don't know if you're breastfeeding, but you're feeding your baby and that's you're sitting. You got bottle in the mouth, boob in the mouth, whatever it is, it's a lot of fucking work.

00:19:08
Speaker 4: Oh.

00:19:08
Speaker 5: I mean also, look, ab separation is real, yeah, and if you have not been cleared by a doctor yet, you know, absolutely wait until that has happened. And making sure that you are engaging your core through all movements is so key and a lot of women don't do that and don't think about how important that is. So that's something as well. And one other thing that I will say, Law is like your your bounce back is absolutely you have incredible genetics, there's no denying that. But also you've put in the work for years with me.

00:19:37
Speaker 1: Well thanks, and that pays off, right.

00:19:40
Speaker 3: So that's also something that I like to say.

00:19:41
Speaker 5: And I don't even know if this was a question, but like if you've ever been on a fitness journey and you have some hiccups in life and you think all hell has broken loose, the truth is it's just like riding a bike, and it's all about how you get back up. So don't sit there and say my life is over. I missed a week. The truth is, as soon as you get back up, your b body's there waiting for you.

00:20:01
Speaker 3: And get back up.

00:20:03
Speaker 5: It's so true though, right And the sooner you get back up, the sooner that first step happens to where that change and that transformation is beginning again.

00:20:11
Speaker 2: No, you're absolutely correct. Your your body has memory totally. It's gonna remember the moment that you start.

00:20:18
Speaker 1: And I get it.

00:20:19
Speaker 2: A lot of people actually are struggling, struggling with being motivated to start. Yeah, So I think that goes back to you saying start small, something that you can maintain as yes, because it is the hardest thing to do. When you and I start back up again, I'm like, I so want to cancel.

00:20:40
Speaker 6: Sh'll walk in the house and be like, Donna is coming and I so want to can.

00:20:44
Speaker 1: Can I say just text her and say want to just like have coffee? And then what do I say?

00:20:49
Speaker 5: I'm like coffee and a workout, yeah, And she's like okay, but the accountability, Can I say something? And this is also another great cue for someone who is struggling to motivate. You say it every time, not every time, but almost every time. Do you know what you say when we finish our workouts? What I feel so much better?

00:21:07
Speaker 4: Yeah?

00:21:08
Speaker 5: If you can remember how you feel right after the work I'm not talking about Darren Darrean.

00:21:13
Speaker 3: You're gonna hate me, right, okay?

00:21:14
Speaker 1: Yeah?

00:21:15
Speaker 3: Yeah? Like, oh hell, I get cursed at everything.

00:21:21
Speaker 5: We try to barter here, like, okay, so we just have to do five of these, not ten? Right, But is the moment you're done with that workout, take a moment and reward yourself or remember.

00:21:31
Speaker 3: How you feel, because that is life changing.

00:21:33
Speaker 2: Yeah, the feeling of just feeling tight. Yeah, Titan accomplished, of course. Right, Yeah, this mama wants to know. Almost in my third trimester with first baby. Yea REX for pregnancy safe exercises and stretches.

00:21:49
Speaker 3: I love this.

00:21:50
Speaker 2: Oh okay, she bumping, Oh she'd be bumping.

00:21:55
Speaker 1: You can barely sit down?

00:21:58
Speaker 5: Okay, so so obviously right again if you were have you been exercising leading up to this moment or not, because what I recommend is going to be very different. Some exercises that are safe no matter if you've been exercising or not.

00:22:13
Speaker 3: Lying.

00:22:13
Speaker 5: Side leg raises are fantastic. Bird dogs are incredible. That's when you're on all fours. I hope you look these up so you know what I'm talking about. You're not just go looking at birds.

00:22:27
Speaker 3: Yeah I love a raven.

00:22:31
Speaker 5: So actually, bird dogs again. Standard banded abductions are fantastic. One of your favorite squat banded abduction. You can go squat into a sumo squat, sumo tricep extensions, a curl to a kickback. I mean, I have so many that are safe. The most important things to remember is you don't obviously no laying on your stomach, being on your back for long periods of time no go. And a lot of people at this point feel so single leg exercises I normally don't love to do because you want to have the support of both your legs on the ground right and any sort of pressure or extending or twisting over the core is also a no go. Some of my favorite stretches are cat cows and child's pose.

00:23:17
Speaker 1: Oh I love a good child's pose. Yeah.

00:23:19
Speaker 2: So with my pregnancy with Ocean, I was put on couch rest is what I call it.

00:23:25
Speaker 1: You know, you were move around.

00:23:26
Speaker 2: There was absolutely no working out at twenty weeks yep, was so sa I made it a little bit longer. But then if you remember, I was then having a hard time even standing without feeling like I was going to pass out. But I will say, if you're you're pregnant and you're cleared by your doctor that you can work out, I would do it because your body once you have your baby, the moment if you choose to have an epidural, the moment that wears off, you feel like your body has just been through five days of strength training no break. It is exhausting. And I feel like because I worked out consistently, consistently before the pregnancies and then worked out as much as I could until the doctor told me to stop, Yeah, it prepped me for labor and.

00:24:14
Speaker 5: Birth and also your bounce back body. Cool that part, you know what I mean?

00:24:18
Speaker 4: Yeah?

00:24:18
Speaker 5: And who we were talking about it the other day of someone giving birth and you're like, I hope they have the strength in their legs. Remember, because you were just like I.

00:24:28
Speaker 1: They wanted to train with you.

00:24:29
Speaker 2: They said, I'm expecting a baby in a few months, and they said that's great. You know, I hope that she has the strength in her legs because the amount of pushing that you're doing it's wild. Yeah, the best time of my fucking life, all these pregnancy ones.

00:24:45
Speaker 1: I was so happy, I know.

00:24:48
Speaker 2: Which is why I chose the picture of you and I when I was pregnant when we were working out.

00:24:51
Speaker 3: I love it.

00:24:52
Speaker 2: This person's probably being a dick, but I thought it was funny that's sexual because they wrote in a bunch all sex. Okay, let's hear it, hoping that sexual and it's a guy with his fucking dog.

00:25:06
Speaker 4: Best sexual and he's a good guy.

00:25:08
Speaker 1: Position to burn calories?

00:25:10
Speaker 3: I mean, is this a personal question or a professional question?

00:25:15
Speaker 1: Who do you want the personal answer?

00:25:17
Speaker 3: Would you like sir? Would you like the personal answer? The professional straight into camera? Okay?

00:25:23
Speaker 5: If you if you really want to answer, pick the damn girl up and do a workout, any dude for the fact that a dude asked, Okay, yes, there you go.

00:25:35
Speaker 3: Look a look at those shoulders being Oh my god, damn.

00:25:40
Speaker 1: Love for girls.

00:25:42
Speaker 5: If you want to get in that squat position, you know what I mean, use those legs at any standing position. You're going to burn more calories than just laying there. Like a dead fish.

00:25:54
Speaker 3: All right, I.

00:25:57
Speaker 4: Wouldn't. I mean if she's pregnant.

00:25:59
Speaker 3: Well yeah, yeah, come on, well now we're doing a combo bladder here.

00:26:03
Speaker 2: Okay, this person, and I'm looking this up as you answer. Please thoughts on Yerba Mate magic tea for weight loss combined with exercise.

00:26:13
Speaker 5: Oh well, that's something that you're gonna have to look up for both of us because I'm not.

00:26:17
Speaker 3: Well versed in.

00:26:18
Speaker 5: Okay, So this is I just I know is a natural caffeine. I know caffeine's limited obviously through pregnancy. Okay, so I'm not sure on how much Yerba Mate has in caffeine and if it's safer not, is my honest answer.

00:26:37
Speaker 2: I mean it looks like it's a supplement that you put into your water.

00:26:41
Speaker 3: Like just like a pill, but it's there's caffeine in it.

00:26:44
Speaker 1: Yeah. Yeah.

00:26:45
Speaker 2: And then fiber blend prebiotic plus probiotic and it has cha Cory.

00:26:50
Speaker 1: I'm gonna botch these.

00:26:51
Speaker 2: Please don't write in and tell me I'm a dumbass, because noted already now Innelin Apple Fiber, citrus hectin, and p fiber p e A. So when when I saw this at first, I was like, I wonder if it has Senna in it. No, I'm not seeing any Senna, but who knows if this is actually the one that I'm not some saying any Senna. And I highly recommend everyone stays so far away any type of tea that claims that it's going to like clean you out to lose weight Senna. That's the one that I literally shit myself. And it was the most I have no problem being.

00:27:37
Speaker 3: About tomorrow after the Bears.

00:27:39
Speaker 2: No, it actually was like a really big deal that, like the amount of pain that people were experiencing in their abdomen was not okay.

00:27:48
Speaker 1: And I experienced this. It happened.

00:27:50
Speaker 2: I was with Schwartz. I didn't ship in front of shorts. When I came home, I wonder, you.

00:27:54
Speaker 4: Guys are so.

00:27:56
Speaker 1: I was fucked us?

00:27:58
Speaker 3: But I wipe my own ass.

00:27:59
Speaker 2: It's a tea powder three and one super drink, clean energy, brain fog buster, gut health powder, so paired that paired with exercise, I mean, I don't see anything wrong with that.

00:28:13
Speaker 5: No, My honest answer is, you know, I would like to look into that a little bit more personally before I give a full answer, But I love it.

00:28:20
Speaker 3: Exercise is great.

00:28:21
Speaker 1: And me saying it looks fine to me.

00:28:23
Speaker 2: I have, in no way, shape or form been to school for this, Yeah, been with an expert on this.

00:28:27
Speaker 1: I'm just reading it and being like, yeah, sure what.

00:28:29
Speaker 4: I wouldn't take your word for it.

00:28:30
Speaker 2: I mean it's flavored peach, makeo. It sounds fucking awesome.

00:28:34
Speaker 1: Ring up.

00:28:36
Speaker 2: What vitamins, protein, powder, and supplements do you recommend?

00:28:41
Speaker 3: So?

00:28:42
Speaker 5: I think whenever you can get any sort of nutrient through whole foods, you're doing yourself a better service. Okay, right, So post of vitamins, supplements, everything that we take is because we're not getting enough in our.

00:28:56
Speaker 3: Day to day food.

00:28:57
Speaker 1: Okay.

00:28:58
Speaker 5: So if you focus on getting whole foods that are nutrient dense a lot of times, you're going to find that you don't need supplements.

00:29:07
Speaker 3: Ones that I do think are great turmeric, right, love it.

00:29:12
Speaker 5: Magnesium, those are like some of my favorites. If you don't eat a lot of protein, you will want to take an iron supplement, okay, right, and making sure that you do. Bone broth is a phenomenal supplement, phenomenal, and.

00:29:27
Speaker 2: Beer capsules, beef liver caps I may have to get on that.

00:29:32
Speaker 3: They're so good.

00:29:33
Speaker 1: I started taking this.

00:29:38
Speaker 4: Pill.

00:29:38
Speaker 2: I guess it's a supplement because I started getting pain in this finger and I was it felt like I slept on it wrong. And now I'm realizing because it gets stiff that I think I have.

00:29:48
Speaker 1: I think I'm getting arthritis.

00:29:50
Speaker 3: So you could also have You could also have a blood flow issue.

00:29:53
Speaker 5: And a lot of times when you have a blood flow issue, it's actually coming from your cervical spine. So there could be a lack of blood flow happen, and you might just have a nerve thing going on. So let me read this to you, because totally it can be like literally, there's you call a micro trauma. It can be due to the way you sit, the way you sleep every single day, and in time that starts to build up. Okay, So like there's certain ways that you want to sit, there're certain ways that you actually want to sleep.

00:30:20
Speaker 3: Yeah, that adjustment is so well.

00:30:22
Speaker 1: I brought a backband. It's crazy.

00:30:23
Speaker 5: The way you get in and out of your car makes the world of a difference. There's things that we the way that yeah, like people are at their desks all day, right, you need to counter these little movements and just from being like this all day.

00:30:33
Speaker 3: You could easily get lack of blood float.

00:30:35
Speaker 5: Pinch a nerve or something, and you're losing circulation to your finger, and that's why it's feeling stiff.

00:30:39
Speaker 1: Well, listen to what's in this yeahs defend Okay.

00:30:43
Speaker 2: It's got glucosamine mm hmm, chondroitin plus MSN hyaluronic acid, bosuelia omega three tumeric collagen, and.

00:30:53
Speaker 1: L methione okay, methoine name.

00:30:56
Speaker 2: I don't know, I'll post. This is a big fucking hard work. All I know is I googled each one and it was like joint, joint, joint, and I found this all in one supplement on have you been finding it helps?

00:31:08
Speaker 4: Yes?

00:31:08
Speaker 2: When I miss it's four it's four capsules a day. And when I miss, yeah, I noticed that there's like an issue again.

00:31:16
Speaker 3: So it's helping with blood flow.

00:31:18
Speaker 2: Okay, yeah, do you think it's also with the glucosamine maybe like oiling up my joints a bit.

00:31:24
Speaker 1: It's kind of like WD forty five totally.

00:31:26
Speaker 3: And I don't I don't think.

00:31:28
Speaker 5: I don't want anyone to listen to this and be like she said, never take a supplement, you know. I don't think there's anything wrong with supplements. And I also think even creating gets a really bad rep and taken in the right ways, can be great for women.

00:31:39
Speaker 3: Believe it or not.

00:31:40
Speaker 1: All right, I'll take your word for it.

00:31:42
Speaker 2: Yeah, because people like to do like a like to do like a shake, like a protein shake before they wait before they work out, and then.

00:31:49
Speaker 4: Like another one after they work out.

00:31:51
Speaker 5: Yeah, so you guys are ready for this workout? Yeah, but you're ready for this. As long as you get protein within twenty four hours, you're fine.

00:31:57
Speaker 3: You're fine. Yeah.

00:31:58
Speaker 5: So it's see, I'm I'm busting the myth of like you have to have it an hour after. As long as you get it within twenty four hours, you're good. Now do you want to wait twenty four hours?

00:32:09
Speaker 1: No?

00:32:09
Speaker 2: But I know most people writing in they don't want to be bought. They're not wanting to be bodybuilders. You know, when you think it's not about these people in the gym with like those eighties uh like muscle string muscles. Yes, and they're like, yeah, it's like, I'm just trying to get to the fucking speak of speaking of I will say there is one supplement I'm so sorry.

00:32:33
Speaker 5: I don't know how I passed over this collagen that that I put in my coffee daily.

00:32:38
Speaker 3: So I've like, I'm not any supplements. I just put my foot in my mouth. But I got to call myself out.

00:32:42
Speaker 5: Knowlogen's great, and it's also great for your hair, skin and nails. Yes, but again, I know I want to go back to and I'm not going to plug any brands here because I you know, that's not the point of this. But where you get your supplements from is so important. There are different levels tears to every single supplement you're taking, So make sure you check the root of your supplements that they are you are getting the most out of whatever you're putting into bod into your body, because if not, it's a complete waste.

00:33:14
Speaker 1: Okay.

00:33:15
Speaker 5: So, like there's different levels of magnesium. There's site trait oxide and keylated. If you're not getting keylated magnesium, you may as well not be taking it, Okay, I believe, and I don't want to butcher.

00:33:29
Speaker 1: So it's more specific.

00:33:31
Speaker 3: Your body just metabolizes you better.

00:33:34
Speaker 5: So, like there's a type of magnesium ak the one that's in calm, and your body can metabolize about thirty five percent of that, so it's better than nothing at all.

00:33:42
Speaker 3: Okay, but it actually loosened your belts.

00:33:45
Speaker 5: So if you're taking calm and you're finding yourself shitting yourself in the middle of the.

00:33:48
Speaker 3: Night, now you know why. Now you know why came here.

00:33:53
Speaker 2: So I want to ask you, because a lot of people ask this as well, how many staff should someone take each day?

00:34:03
Speaker 4: Like?

00:34:03
Speaker 1: What is if you look at.

00:34:05
Speaker 2: Your phone and it's like you've taken X amount of steps per day? How many should someone say I got to get this in before I am done with the day.

00:34:12
Speaker 5: I mean, look, the ten thousand exists for a reason, ten thousand steps and I you know, to be honest, if you're someone that's like, I'm only getting a thousand a day in, make it a goal to get to two thousand a day, right, don't overwhelm yourself. And to be completely honest, if you're someone who's just starting exercise, I would I would say, make it a goal ten minutes a.

00:34:37
Speaker 3: Day to move.

00:34:38
Speaker 1: Okay, that's totally.

00:34:40
Speaker 5: Not focusing on the steps so much, but move, yeah, well that's a good even ten minutes is like a mental Look. Well, so I've literally had clients who have come to me, have never exercised. And I said, before I even start charging you, I want you to tell me every day that you're just walking to the gym.

00:34:58
Speaker 3: Wow, and you can walk right home.

00:34:59
Speaker 4: Yeah.

00:35:00
Speaker 3: I just want you to start to create a habit.

00:35:02
Speaker 1: Of getting there, of doing something. Yeah.

00:35:05
Speaker 2: Yep, that's the hardest part it is, But you know what, we're gonna do that together, like me and all my friends listening, because I've been out of the game.

00:35:13
Speaker 3: Too, y'all you're about to start back.

00:35:15
Speaker 4: Yes, this one is wanting a gym membership, Well there was one. Let's just work out it's right down the road.

00:35:22
Speaker 6: But I like your point of like just walk to the gym, because after like even two days or three days of walking there.

00:35:28
Speaker 4: You're like, fuck it, I'll just go in. Yeah, And now you've started that.

00:35:31
Speaker 5: It's all about creating a habit and once you realize, you can conquer one.

00:35:35
Speaker 3: Right.

00:35:35
Speaker 5: And that's why I said, do I start with specific goals because people are like, I'm gonna eat the seventy five hard.

00:35:40
Speaker 3: Great, if you can do it.

00:35:41
Speaker 5: But like when people come in and they're like, I'm gonna go balls to the wall, I'm gonna do everything right, start going to want thing, You're gonna burnt, We're gonna burn out.

00:35:49
Speaker 2: Well, it's like when I said, I really want to do this many days a week and you're like, let's start with three, yeah, and.

00:35:54
Speaker 3: Then go from from there.

00:35:57
Speaker 7: Is there a thing as over working out because I know my sister, she likes to work out between cardio string training, like almost every day. Is there like yeah, you recommend a day off, two days off, Yeah.

00:36:08
Speaker 4: And they're switching like between like upper and lower.

00:36:13
Speaker 3: Yeah.

00:36:13
Speaker 5: So recovery is key to success. And if you are not giving your body the ability to recover, you are constantly and fatigue and fight or flight mode, right, and women in particular can spike their cortisol levels if they're overdoing it, which means you're putting on fat or you're holding onto fat. So understanding the type of workouts that your body needs is also really important. There are definitely base rules that kind of work for everyone to some degree, but everybody is built differently and that's just the truth. And if you are constantly going and going and going, your body will burn out. You will injure yourself. Take it from someone who has not from falling down a flight of steps okay, but truly just from over exercise and taking care of yourself is just as important. You're wanting to work out five days a week, that's totally fine, but then you need to understand how to do that and splitting up the body into certain groups each of the days. Yes, yes, so you're not overdoing the muscle group right and tearing something over use whatever you could do.

00:37:24
Speaker 2: Like back day, like day, chest day, correct, instead of doing full body workout every day.

00:37:28
Speaker 1: Yeah.

00:37:28
Speaker 5: So if you are just starting to work out, you know, and you are looking to lose weight, again, it depends on what your goals are, right, and you're like, I'm going.

00:37:37
Speaker 3: To start three days a week.

00:37:38
Speaker 5: Those three days a week you can do full body because your body's getting a break in between. Yeah, if you're going to hit it and you don't want to quit it, girl, I respect you, but also figure out the split that you're going to do, because you're not going to do full body Monday, Tuesday, Wednesday, Thursday, Friday. Your body needs time to rebuild and recover, just like it needs sleep to wake up refreshed.

00:37:59
Speaker 6: Well, isn't it like when you're working out, you're tearing the muscles yes.

00:38:02
Speaker 3: Yeah, it's exactly. That's exactly what's happening.

00:38:05
Speaker 4: Well.

00:38:05
Speaker 2: And I think that's a good point and also great for people who have written in because we're all trying to get back into our fitness journey. So picking two three days a week and do full body, just to get yourself into the routine of moving your entire body. Yeah, and once you're in that routine, you'll know, Okay, I now know enough and I'm and I'm coming.

00:38:27
Speaker 1: It's now a habit.

00:38:28
Speaker 2: Yeah, to focus on my just upper body, yes, and just my but right now, I think that's great to note. Just get there and move your whole entire body.

00:38:38
Speaker 3: Yeah.

00:38:38
Speaker 5: And the and the one thing that I will say is, you know, I don't I don't want anyone phone in in here, you know, messaging me that you know I'm doing three days a week and nothing's happening, because three days a week is technically a maintaining stage. Okay, if you are trying to lose weight, Okay, you do want to start, you do want to get to a point where you're doing four days a week, okay, Right, So three is really a sweet spot to maintain. When you're hitting four, five, six and you are on a weight lost journey, that's when you really will start to shit.

00:39:09
Speaker 1: Okay, good to know.

00:39:11
Speaker 2: Yeah, before we sign off, I wanted to read this one because I found it very sweet. Okay, not a question, but Jenna helped me get into shape and now I'm a personal trainer.

00:39:20
Speaker 4: Woo.

00:39:22
Speaker 6: Look at you to know that you have no idea what you do, and isn't it nice to know that?

00:39:27
Speaker 3: Literally? Like very cute? I know, so wow, thank you whoever that was.

00:39:34
Speaker 2: Like, her name's fit Katie NYC stop fit Katie.

00:39:38
Speaker 3: Hit me up, girl. That makes me so happy. Let's let's talk shop.

00:39:41
Speaker 2: That's yeah, so's it's It's much more for people than just I always say that the the body that you'll get is kind of the cherry on top. It's everything else that comes with the movie and your mental health. Yeah, that comes with it. And like Jenna's said, I always leave and I'm like, I feel so much better and it's not about my body, but my mind feels clear and I feel inspired and ready to.

00:40:07
Speaker 1: Kind of take on the fucking day.

00:40:10
Speaker 4: Yeah.

00:40:10
Speaker 5: The physical works brings in mental clarity absolutely.

00:40:15
Speaker 2: So I want to thank you for sharing so so much. It really has been a great people love when we deep dive into stuff like this. Thank you, guys so much for listening to another bonus episode of the Give Them Lalla Podcast Again. My guest was dear friend and trainer Jenna Willis. You can find her on Instagram at ms j E N n A W I miss Jenna Willis and you can click a link in her bio. She also does personalized programming, so slide in her DMS do your thing again. Happy New Year. Let's take on twenty twenty five together. When should we stop saying Happy New Year? I mean, didn't Larry David do a whole thing on it?

00:40:55
Speaker 3: Yeah?

00:40:57
Speaker 4: I say, after this week, we're good.

00:41:00
Speaker 1: Alright, we're good too.

00:41:00
Speaker 2: This will air on Monday, so it's the thirteenth. You will never hear Happy New Year from me again. I love you, guys, and I'll catch you on Wednesday for the regular episodes.