Episode 20: Cultivating Healthier Habits - from Corporate Dropout to Wellness Coach with Jessica Smith

Ever wondered how to cultivate healthier habits and take charge of your wellness journey? This episode promises to guide you through that journey with the help of our guest, Jessica Smith, a health and wellness coach who has successfully transitioned from the corporate world to running her own wellness business. She shares her innovative approach to assisting women in developing and maintaining healthy habits, focusing on areas like movement, nutrition, and mindset. Get ready to explore Jess's unique methodology that includes memberships, one-on-one coaching, and an exciting physical product - the 'Cultivate' planner.

Cooking for one can often be a challenge, but meal planning can change the game for single adults. Jess and I discuss how meal planning can encourage healthier decisions, relieve decision fatigue, and save you money. We provide useful tips to help you start small and gradually build up your meal planning with one meal at a time. Discover the power of shortcuts like rotisserie chickens, pre-cut veggies, and meal delivery services that can set you up for success.

Join us as we delve into Jess's personal journey from the corporate world to launching her own wellness business. Unpack the power of community and accountability and how these elements enhance our personal growth journey. We touch upon the significant role of her 'Cultivate' planner, a remarkable tool that assists women in planning their week and developing healthier habits. Tune in, engage, and be inspired to kickstart your journey towards health and wellness!

Find Jessica here:

website:  www.thefitlifewithjessica.com
IG:  www.instagram.com/thefitlifewithjessica
podcast:  https://podcasts.apple.com/us/podcast/the-fit-life-with-jessica-podcast/id1535890135
Free shipping on The Cultivate Planner (use code PODCAST)
https://www.thefitlifewithjessica.com/shop-the-cultivate-planner

Follow me on IG: @kathy_mead_fronheiser

Check out my website: www.kathymeadfronheiser.com

Transcript

Speaker 1: 1:15

Hello, hello everyone. This is Kathy, your host of the fun over 40 podcast, and I'm super excited to have another friend. I've been doing so many interviews lately, which has been super fun, and I'm excited to have a friend, a new friend, on today. Her name is Jess. She's lovely. She is also in the health and wellness biz, so we'll probably be talking a lot about health and wellness today, which is pretty much what I always talk about on my podcast. So hopefully, if you're listening, you can get a little bit of information about health and wellness today. Hopefully, if you're listening, that's what you're here to hear. That's what you're here to hear. You know what I'm saying. Anyway, jess, you take it away. Tell us about you, about your business, about you know your family, who you are all the good things.

Speaker 2: 1:55

Thank you, kathy. You always make me laugh. I just love how authentic and real you are and you're just like so fun. I love your energy, so thank you for having me. My name is Jessica. I am a Southern girl. Me and you are both Southern girls.

Speaker 1: 2:09

I live in Georgia.

Speaker 2: 2:10

I live in Georgia, I am a mom to two kiddos, I am married to my husband, jason, and I am a health and wellness accountability coach. So really I have women to create and maintain these healthy habits with the areas of like movement and nutrition and mindset, and helping them cultivate these habits that mean the most to them so that they can feel good and they can ultimately just feel better in their own skin. And I do that through a membership, through one-on-one coaching and also my new planner that I just brought into the world.

Speaker 2: 2:46

So that's my little that's my about me.

Speaker 1: 2:49

Yes, we need to talk about the planner, for sure. Okay, so that's great. I have your planner. I just got it in the mail, so I haven't started using it yet. But talk to us a little bit, just because that's a little different, right? I think you're maybe the first person I've talked to that actually has like a physical product, and I told Jessica this offline when I was first considering purchasing her planner. I know because Jess and I obviously do very similar things. I focus more specifically on women and perimenopause postmenopause but outside of that, we're pretty much both like accountability coaches. We're going to help guide you and help cheer you on. We're not necessarily going to like or I don't think you do this. I don't really tell people what to do. I'm not going to give you like a meal plan. I don't believe in those. By the way, we can talk about that if you want to, but anyway, I like the polarizing opinion.

Speaker 1: 3:42

Well, I didn't realize it was polarizing, but I think it is. Anyway, I don't believe in those. But and I'm also now, if you ask me, what kind of exercise do you recommend? Absolutely we can talk through that. But I can tell you what's recommended for your age group, right, Like for perimenopause, postmenopause, absolutely I can tell you what's recommended. But if you're not doing anything right now, yes I can tell you what's recommended, but that's going to be way too much for you. You know what I mean. Kind of like a meal plan. Yes, I can give you a meal plan, but if it's got broccoli for lunch every day and you hate broccoli, that's not going to work for you. That's why meal plans don't work. Like you go to a holiday party and you don't know how to eat, because your coach gave you a meal plan and nothing that you're supposed to quote unquote eat is on the buffet. Well, totally, I think you kind of like skipped.

Speaker 2: 4:32

It's like with our kids right, like you've skipped. Like teaching them the how telling them the what and you're like, but wait, you know, if you don't actually understand the why behind it and the like, giving you like real practical tools. I'm all about, like realistic nutrition and realistic habits. I think you and I both do a great job of meeting women where they are.

Speaker 1: 4:55

Yeah.

Speaker 2: 4:55

Whether, like I had someone sign up for the membership that's already a personal trainer, like she knows what the hell to do in a gym, but she's like. But I need more help with accountability with my nutrition and my mindset and, honestly, I just wanted some community. That's awesome.

Speaker 1: 5:08

I like OK.

Speaker 2: 5:09

And then I have on the flip side, other women that are, you know, maybe they are teachers and they have like zero time for themselves and like I'm lucky if I get in a walk, yes, yeah. So like meeting you where you are and you're right, like I'm not going to prescribe you a meal plan or prescribe you a workout regime. You know, I want to work with you to find out OK, let's, let's take where you are now. I always believe in like let's figure out where are you right now, where do you want to go, and then like let's make some mile markers to get there and like baby step it together.

Speaker 1: 5:42

Yes, I'm all about the baby steps. I'm a big fan of that. Ok, so before I forget, tell us about the planner, let's talk about that.

Speaker 2: 5:50

No, that's OK, I will brain know I did the same.

Speaker 1: 5:53

I'm the one that led you off track, and now I'm bringing you back.

Speaker 2: 5:57

I love it. Yes, so the cultiving planner is something that was born this year. It's brand new, but the idea was born last summer, I don't know. Walk with my husband. I'm telling him, you know, it's just not. There's not a product out there that I could find that I can use and recommend with my one on one clients where I can help them sit down and plan out what their week is going to look like. That's a big part of what I coach is let's sit down and think through yes, what movement are you able to fit in this week? Is it two days a week? Is it six days a week? What time, what days, and what kind of movement is going to be? And let's write it out, let's call your shot Right and then let's track these habits right. You know, let's track it so that we can find some patterns, find some common denominators, celebrate ourself Right.

Speaker 2: 6:45

If you're wanting to do X habit and you think you're getting it done six out of seven days, but you're really only doing it three out of seven, like maybe we need to adjust. So I told him I was like I think, I think I'm going to create my own planner, like I know this sounds crazy and I know nothing about product based business or paper or anything, right Right.

Speaker 2: 7:04

So if you fast forward with a lot of help. I had a dear friend who I met in another membership. I contracted with her to actually help me bring the design to life, like she's super talented with the design world, so she helped me design it. And then, you know, locally printed, like all the things, oh, love it. Oh, I didn't know it was locally printed. That's great, locally printed here in Georgia. The gal who helped me designed it here in Georgia. So we're, like, all you know, keeping it within the family.

Speaker 1: 7:29

But this plan is designed for you.

Speaker 2: 7:31

It's a 90 day weekly wellness planner and it's updated, which is really cool. So you can pop in now or in six months, right? Ok, perfect, doesn't matter what day or week or month it is. It's not like a calendar and you sit down on a Sunday and you're like OK, let me think through the meals I want to create this week, let me think through the movement I'm going to execute this week and let me think through you know kind of high level overview, like what's my focus for the week? Like what's my 30,000 foot? Maybe it's just drinking more water, right, maybe it is getting a bed at 9 pm.

Speaker 1: 8:02

Like, whatever your focus is.

Speaker 2: 8:03

And there's a little space for you to track these habits. Yeah, to really help you concrete these habits that you are working on, not ones that I've decided for you. Yes, ones that you are working on. Yeah, and it goes really well with, you know, your normal standard paper planner your paper calendar. Yeah, your Google Calendar, and it's been. It's been so cool to see it out in the world and see people using it and they're, like I feel, so prepped and ready for the week when I love it and take 10 minutes to do this.

Speaker 2: 8:32

They're like I feel good about the yes so that's.

Speaker 1: 8:35

that's the Cultivate Planner I love it, and so what I was going to say earlier and I think I got off track also was that I was interested in it because I would love to use it as a coach with my clients, because I mean, it's so like. I feel like that's another market for you is health coaches that need a tool, and I have no interest in creating a planner, but I have a lot of interest in using one or some sort of tracking mechanism. I mean, I've worked with my own health coach before and we just used a shared Google doc, so that's fine.

Speaker 2: 9:07

I mean again whatever works for you.

Speaker 1: 9:10

And that worked for us. We were predominantly like tracking macros, so it made sense in like a spreadsheet format, you know what I'm saying.

Speaker 1: 9:16

But I think this planner makes more sense in the way that I also coach, which is it's so funny Like you and I are like literally say the exact same things, like take 10 minutes and I usually say on a Sunday, look at your week and go ahead and block the time for your exercise. If that's your goal, right. Like again, we're meeting you where you're at. So, whatever your goal is, and put it in your planner or your calendar. You know, because I would also say, if someone is, let's say, someone like me who works full time in front of a computer all day, well, you might want to transfer that to your Outlook calendar. Or you know your work calendar, like block that time, and so I would do that too.

Speaker 1: 9:56

You know, would use it for, obviously, work stuff, but also like some personal things, because it is all melded. You know it's not like Kathy, work Kathy and, and you know, non-working Kathy, or two different people, right, like the same person. So making sure that you know, yes, I'm writing in in the planner, but I'm really looking at my work calendar all day, right, so I think it's good to transfer that if that's your life I mean, that might not be you but and setting timers right, like if you said you were going to walk at 9 am. Like, set a timer on your phone that says walk and goes off at 8.55,.

Speaker 2: 10:32

You know or whatever. I love that Like what can you do? What are little prompts or cues or triggers that you can do? Like, oh, that's what it is, that's the time. How can you make that habit like easier on yourself? And for me and the birth of this planner is like making it easier on yourself is being intentional, it's writing it out, it's calling your shot and not to say like, let's be real, the week isn't going to go 100 percent Perfect.

Speaker 1: 10:58

We know that OK.

Speaker 2: 11:01

S is going to hit the fan. You know like stuff happens, and the goal of this isn't to be 100% to its perfect on the planner, it's just like no, okay, my intention is out there, I'm calling my shot, I'm writing it down. I don't remember the exact statistic, but like if you write something down you're X percent more, x times more likely to actually follow through, because it's not just in your eyes, head is like out on paper, it's in the world. So that's definitely the motivation behind that is to to really help you follow through and stay accountable to yourself if you don't have a coach or a group that you're, you know, leaning on.

Speaker 1: 11:36

Yeah, yeah, that's what I was actually thinking. I'm like you have that planner and so that helps you be more accountable to yourself, and then you layer in a coach or an accountability group or a membership or something, and then that's just another layer of accountability and community. So I think that that's great, you know, and and you can kind of start right Like with the planner and be more accountable to yourself and then maybe transition into a coach or an accountability partner, if that's something that you feel like would benefit you. Something that I didn't think about until you were honestly like introducing yourself was like the meal planning stuff. Not giving someone a meal plan, I don't mean that but like helping I'm sure you work in your membership and maybe give tips and tricks of like meal planning. I feel like some of our friends mentioned something about some chicken nugget salad or something that. Yes, it's like in the back of my brain.

Speaker 2: 12:25

The famous chicken nugget salad Okay.

Speaker 1: 12:27

Well, first of all, tell us what that is.

Speaker 2: 12:29

Right, cause now I need to know cause.

Speaker 1: 12:31

I think two people mentioned it, ruthie and Holly um, some mutual friends of ours, and I was like, well, I need to know what this is, cause this sounds. I think they were specifically maybe talking about it with their kids, which, as if you've been listening to this podcast, you know I do not have children, but a chicken nugget salad sounds good to me.

Speaker 2: 12:48

We all love a good shortcut, kids or no kids Like, we can all use a good shortcut. Oh my gosh, exactly.

Speaker 1: 12:54

So so talk about that. We'd love to everyone on this podcast, would love to hear about your chicken nugget salad. But also just in general, maybe speak to like how you or any tips and tricks about you know planning meals for the week, cause I do hear from a lot of my clients that you know that's a big struggle, cause I mean you're eating a lot, or like at three meals a day, times seven, plus if you're a mom, there's kids, there's spouse, even if it's just you, I mean I it's funny, I love how I ask you a question and I keep talking, but I don't know if you have any single women in your membership. One of the challenges I was a single woman. You may not know this, jess, you may know this, but I don't know if the people listening to the podcast know this. So I was. I didn't get married till I was almost 39. I was a month away from being 39. So I was single, for I mean I'm 46. I have been single many more years of my life than I have been married.

Speaker 1: 13:47

Okay, so for I didn't. I didn't ever fall fell into this category, but I know a lot of single women that say it's just me, it's not quote worth. Now, single men too, I hear it in single men. So just single people, adults in general. It's not worth cooking a meal, which I don't get that at all, because I think, well, yes, it is. But also some of those people are like anti leftovers, and that is also not me. So like I'd be one of those that would batch cook, you know, a bunch of chicken breasts and a bunch of veggies and rice and that sort of thing and other stuff too, and I would kind of eat on it all week long in various ways, right, like turn it into tacos, turn it whatever you know that kind of thing. But but I just am curious if you come across that as well, in addition to the women that are feeding families. I mean, I think you can come at it from both angles, you know.

Speaker 2: 14:42

Yeah, that's a great question, a great great call out, I think, to you know to speak to both sides, so let me back up. So meal planning, I think, can sometimes get a bad rap or can feel really overwhelming and when I say meal planning let's talk about the difference between meal planning and meal prepping, right?

Speaker 2: 15:00

Meal planning is literally maybe we can change the verbiage it is creating a menu. Yes, it is literally simply writing out. I am thinking ahead what meals am I going to create? I'm not making them, I'm not chopping them, I'm not spending all day in the kitchen on Sunday to prep and do 21 different containers. If that works for you, baby, do it. But that that is not me. So think of it as creating a menu for yourself. Because the reason that's so important? There's a couple reasons why it's so helpful. If you have, you know, weight loss goals, body goals, wellness goals, you are making healthier decisions. When you're deciding ahead of time, right, like if you're deciding Sunday at 9am when you've got your yummy coffee in front of you, you're going to plan nourishing meals. But if it's Tuesday at 447 and you're hungry and you're either alone and you're like, what the hell's the point?

Speaker 2: 15:56

Or your kids are whining or someone has soccer right, like, if you can think ahead of time, you're automatically going to improve your chances of having a healthy meal. You're also reducing decision fatigue because you're making all those decisions at one sitting, probably when you're nice and rested. And then also, I think it's important again, start small. I don't say start planning all three meals times, seven days. I say pick the meal that like creates the most friction, like what's the like, the one that's like man like. If I could just do this, this would be really helpful For me. That's dinner.

Speaker 2: 16:30

For some women I work with it's probably dinner, but for some women it's lunch, if they are career women or business owners and they're just like zoom back to back to back to back.

Speaker 1: 16:40

I'm not eating anything.

Speaker 2: 16:42

I either don't eat or I just eat. You know crap from the kitchen Like so kind of I say pick one meal and can you plan that for five days? Yeah, I'm going to plan on the weekends. All right, takeout is acceptable, but can you plan it for five days? So once I start doing that, then do that for a few weeks until it feels good, until it feels normal, until you feel like I got this boo, like I am on it, I am winning life, and then you can layer in the next meal.

Speaker 2: 17:06

You can say, all right after dinner. For me lunch was a big sticking point. I was either not eating or just eating crap yeah, Lunch, you know. So then I would layer in and I picked like one or two kind of themes for the week. For lunch it's going to be like a chicken salad week, or it's going to be a soup like. This week is a soup week I made soup yesterday and I'm going to have leftovers on that.

Speaker 2: 17:26

So I think, starting small, layering in and knowing that, like you're paying it forward, yes, future you Just by making the decision.

Speaker 1: 17:35

Yes, yes, I was just talking about that the other day. I said, you know, sometimes I think what is six, so I'm almost 47. So I think what is 67 year old Kathy going to be grateful that 47 year old Kathy did.

Speaker 2: 17:48

Yes.

Speaker 1: 17:48

Who I was talking to about that, but I hear people talk about that all the time They'll say like I'm so proud of one week ago, Kathy, Look, she set me up for success. You know that kind of thing Like how can you set yourself up for success? And I would also say it's okay if you take quote unquote shortcuts right, Like if you buy a, it's perfectly acceptable. Get a rotisserie chicken, pay extra for the veggies that are already cut up, whatever like use Hello Fresh three, four nights a week, whatever Like it. I think at the end of the day, it's figuring out what works for you, because any of that stuff I just mentioned is still going to be cheaper than going out to eat and it's going to be better for you. Any of that, Like even the veggies that are twice as much because they're pre chopped, are still cheaper than less expensive. I should say my mother always hated when I said cheap, but anyway it's true.

Speaker 2: 18:39

I have to remind myself that when I'm like fussing at myself or like, yeah, when I see how much the grocery bill is yes, because I kind of the grocery store a lot and we spend a lot on food. But I'm like babe, when the four of us go to dinner we even just store like local Mexican place dollars. There's minimum, there's drinks, there's appetizers and then the kids want fro you afterwards.

Speaker 1: 18:59

We've spent $150 on a Tuesday, right so?

Speaker 2: 19:01

like, spend the extra three bucks to get the vegetables already cut up. And I segue about shortcuts to chicken nugget salad.

Speaker 1: 19:09

Yes, we forget. I was going to say don't forget the ultimate shortcut Okay.

Speaker 2: 19:14

And I love, I didn't. I didn't make this up. I forget who it might have been, like the balanced nutritionist or like somebody like that on Instagram, sure, and she was like chicken nugget salad is one of my favorite things to make, so you literally just pop chicken nuggets that are like frozen chicken nugs, okay, put them in the air fryer and top that on whatever kind of salad you're making.

Speaker 2: 19:34

So if you've got your main lettuce, if you've got a salad bag from the store I love a bag salad whatever crap that's in your pantry or your fridge like throw a bunch of veggies on there, but you're getting the protein from the chicken.

Speaker 2: 19:45

Yes, and I loved what she said because it was like, no, chicken nuggets are not, maybe, objectively, the healthiest thing in the world, but is that better than going through a drive-thru or eating pizza or pasta? Like, at least you're getting vegetables, you're getting fiber, you're getting protein? Like, right, work with what you have, you know, and the chicken nuggets and my kids eat chicken nuggets, so I'm winning. I'm not making two different meals, but that's like the easiest, go to like six minute salad, because it's all right there.

Speaker 1: 20:18

I love it. No, I think that's great. Well, especially to. I mean, you're also like you're air frying them, you're not. They're not being fried in like oil or whatever.

Speaker 1: 20:26

So I mean, I think, I think, you're doing okay with the chicken nugget salad, I mean, if you're getting some veggies in which most Americans are not heck. I've had days, even recently I looked. I had one day recently there was just a crazy busy day and I looked back on it like at the end of the day, I kind of looked back on what I ate that day and I was like I literally did not have a single vegetable today. So for you podcast listeners, your health coach is not perfect. Neither is Jess I'm sure she's had days like that before too where it was like coming off of, like travel and vacation.

Speaker 2: 21:00

Oh my gosh just want a vegetable Like.

Speaker 1: 21:03

I just want something crunchy.

Speaker 2: 21:05

Yes, and green is really all I want.

Speaker 1: 21:07

Yes absolutely Well. Another thing I'd love for you to share with us, because I know you kind of have you had a journey to get to, you know, whereas I, you know, got my master's degree in this. You know exercise, science and I worked full time as a health coach for almost 15 years, you know like. So I've been kind of at this for a while, but I feel like you kind of came at this field and at what you're doing now a different way, no less. I mean not no judgment or anything like that. I think you kind of came from it or to it for it through like a lived experience. So I'd love for you to share your story a little bit and how you got to where you're at now.

Speaker 2: 21:44

Yeah, definitely. I mean, I was, you know, a corporate dropout. I was a pandemic corporate dropout. I was in advertising, sold ads for a very long time and was really just feeling honestly, quite miserable on the inside. It was such a sexy, glamorous job on the outside, but, you know, some of the most sexy looking jobs are the most soul-sucking Right.

Speaker 1: 22:07

Yes, yes, I totally agree, yes.

Speaker 2: 22:10

And I had been in the background going through this kind of personal and this sounds so cheesy like this personal growth journey where I'm like, okay, I'm reading these books and I'm listening to podcasts and I'm going to in person conferences and like, right, feeling this tug for there's got to be something more right, not really knowing what it is, so through leaving the corporate job. It really wasn't my choice, but it was like, hey, we're going to give you choice A or choice B or you can leave the company with a severance and I'm like deuces this is my time, yes.

Speaker 2: 22:40

Yes, and through leaving the company and really, you know, sit balling with my husband out on the lake one day, I'm like God, what's next for me? You know what does this look like. And you know we both kind of leaned into. I've always loved health and fitness. I've always been into working out. I think growing up it was, you know, I had a. My parents were really focused on healthy eating and working out. So I saw that a lot growing up and got wanted to be a fitness instructor. I wanted to do this and I'm like, yeah, but I wanted to be a teacher. And I'm like why don't I kind of marry these two worlds together? Like wanting to help women and teach women. I'm an enneagram too, right.

Speaker 1: 23:16

I'm the helper. It's what I love.

Speaker 2: 23:18

Okay, that and my passion and love for, like fitness and nutrition and wellness, like can I marry those two together and help women kind of figure out this whole thing that I figured out about? Okay, it's not about how I look, it's about how I feel. It's about planning, it's about accountability, like to kind of help them see what I'd seen and how I'd gotten here. And it wasn't pretty, it was really messy, like I feel. Like I'm still most days just figuring it out.

Speaker 1: 23:47

Well, sure, but I mean, I think, entrepreneur world, I think it looks like you're doing a great job. I mean honestly like to just I am reminded, as you're telling that story, that you just started in 2020, you know, I think that's amazing.

Speaker 2: 24:00

So I think to just have started three years ago.

Speaker 1: 24:03

I think you're doing a great job. I mean, you've got a membership, you've got a planner, you've got one on one clients your, your pictures are, you know, like you're, and I don't know if that comes from maybe a little bit of that advertising background. I'm sure that that's helping you in some way with your marketing, because I think your marketing is great. So anyway, I think you're doing a great job. Continue. I'm sorry to not be too direct.

Speaker 2: 24:24

No, that's totally fine. I mean, I think that's a beautiful reminder, kathy, of like it's not. You know, we see people's highlight reels, you know whether that's with. I was just thinking that in my head, you know, like with her weight loss journey, or with her entrepreneur journey or her, you know, career success, like her marriage, like insert, whatever.

Speaker 2: 24:45

Yes, you know, we see the highlight reels. Instagram is only pretty filters, right. I try and keep it real. But, yes, I am a recovering people pleaser. I am a recovering perfectionist. You know, like I go to therapy, I struggle with anxiety. Like I, too, am very real and I struggle with a lot of things and it's not always perfect, but some of the things that and this really isn't about what we were talking about, but I mean the things that have helped me the most are the women I surround myself with, the community I am in, whether that's in real life or virtually. I mean, thank God for some of my like IG biz besties.

Speaker 1: 25:22

Yes, yes, yes.

Speaker 2: 25:24

Some of those are more supported than my in real life friends.

Speaker 1: 25:27

Well, because they're a lot of them are doing that, doing their own thing, doing something similar, maybe in a different field, but they can totally relate. So, yes, I totally. I mean that's how you and I met, even though we don't live that far apart we I don't we probably would have never met right so we met through. We have the same business coach and so we met through that group Anyway. So, yes, I totally, I totally get that. I think that makes perfect sense to me.

Speaker 2: 25:52

I know that it's not. You know, everybody's got their stuff. Man. Yeah, yes, me and you, we don't have it all together, like we don't eat spinach salads and green smoothies every day of the week. But I think it's about learning the balance of enjoying your life. Yes, but feeling good. Yeah, you know, doing the work and doing the workouts and eating the right thing 80 to 85% of the time.

Speaker 2: 26:17

But also like enjoying a glass of wine or having right. I made apple. I made homemade apple pie on Sunday with my kid, yum. He thought it was the best thing in the world. Like to see my little six year old son, yes, geek out over baking apple pie like happy. It was the sweetest thing. So we've had apple pie in the last three nights and it's finally gone, thank goodness.

Speaker 1: 26:35

That's a fruit. It's in the fruit group. There's a food group for that. Well, I mean, I think, for me, what I've always, you know, I mentioned with the health coaching and I did that for so many years and I still do so. When I say I did that for so many years, I mean, like for another company, I still do that. Obviously I provide my own services now, but one of the biggest things was time management and planning the week right. So that was one thing, but also it was the and I'm probably not going to say this the right way, but I know you're going to know what I'm talking about but like when you fall off the wagon that you get back on.

Speaker 1: 27:07

You know, because I think for a lot of people, you know, the holidays is a time where people tend to not exercise as much. Maybe summer you exercise more or less because the kids are home, I don't know. You know schedule, you get sick, you get COVID, you travel, whatever things happen, and unfortunately for some people, when they have not yet created that very strong habit where it's really part of who they are and their identity, you know that to me, that's always the goal is like, I want to make this such a strong habit that you that you're not thinking about it anymore. I mean, that's the goal, right, it's just become like, or it's who you are like, it's your identity, but anyway they don't exercise for a week. Two weeks a month.

Speaker 1: 27:44

I mean I, you know, had surgery in mid August. I'm able to walk, but that's all I still, that's all I can do. I've never not lifted weights for that long in my life. But anyway, it's going to be okay and I'll get back to it. But anyway, that's the thing is like. But do you get back to it? And I think for me that's a big. The folks that are successful long-term are the ones that realize well, that's stunk, that I didn't work out for a week, a month, whatever, a quarter, whatever it is, or a year, forever. But anyway, I'm going to get back to it, it's okay. It doesn't mean like I'm spiraling out of control or there's something wrong with me or I'm doomed to failure forever, or whatever. It just means I missed a month, I had a parent that was sick, or what I mean life happens. Or, god forbid a child that's sick. You know what I'm saying.

Speaker 2: 28:37

Giving yourself some grace in that moment. I like to say come at yourself with grace and then start again. I don't say start over, I say start again. I love that Starting over makes it feel like you have to rewind the tape and go back to zero.

Speaker 2: 28:51

But, you're really just starting again, like, right where you left off. If you were to press pause on Netflix and go get some tea and then come back and then you press play, you're still starting in the same spot. You didn't have to start the whole series over from episode one, season one. We're still in the middle, right, and it's a journey. Man, it's a long, lifelong thing and that can either feel daunting to you or that can feel encouraging. Like man, I can screw this up as many times as I can. Exactly what's the freaking rush? Like we got forever. So enjoy the ride and, like you said, make it like your habit. So it's more weird to not do it than to do it Like it's so second nature to you.

Speaker 2: 29:28

It's like man. I just feel weird and off on the days I don't move my body versus the other way around and you'll get there. You will get there, it just takes time.

Speaker 1: 29:37

Yes, it does. I love that, though, that you can just keep screwing up and it's still there, because it is. It's a commitment. We that's why we say it's a lifestyle change, but we hear that so much now it sounds like like a cliche, but, but genuinely, that's what it is. It's creating a new lifestyle. So, ok, well, we just got a few minutes left, so tell us where people can find you, what you've got going on. Don't forget to mention your podcast. I always forget that part. But, yeah, just tell, tell the people where they can find you. More about you, more about how they can work with you.

Speaker 2: 30:08

Yes, thank you. So the best place to go is either my website, which is the fit life with Jessica dot com, or Instagram. That's where I hang out the most and my handle is the very same at the Fit Life with Jessica. I have a little gift for all of your listeners. If you want to check out the planner, I'm going to be Amazon and pay your shipping. So I love it. I will give you guys a promo code for free shipping on the planner. So gift yourself the planner. Yes, I love that. I'll give that to you guys. And then check out the podcast. It's also same name, the Fit Life with Jessica podcast where we just chat about all things all the good things All right.

Speaker 1: 30:46

Well, I love it. It's been great chat. This time totally flew by Jessica and I have talked several times and we can just keep talking, so luckily Zoom popped up and reminded me that I need to like land the plane and wrap it up. But I love it.

Speaker 1: 30:59

Great to have you. Maybe we can brainstorm offline of like a specific topic and you can come back, you know, another time and we can. We can really deep dive maybe into like meal planning or something like that, which I think would be super helpful for you and I and for the people listening that we can just plan our week on the podcast there you go Like a look at, do like a live, like come with us and plan your whole week.

Speaker 2: 31:21

I love that.

Speaker 1: 31:22

Yeah, that's super fun, all right, well, thanks again, jessica. We really appreciate it and I appreciate you guys tuning in and we'll talk to you soon. Bye.