Natalie on accountability this holiday season

e hello and good morning everyone hope you had a great weekend I know mine was jam-packed with nine million activities I don't know about yours Natalie well yeah you were off Cape yeah we went to Newport it was wonderful 80 degrees who can't beat that uh yeah we'll talk about that anomaly because uh yesterday I hit us like a slap in the face for sure hi to 50 quick Monday morning is here for us and uh I'm excited to have Natalie shortsleeve on with us and she is from your better Fit Life right I got it your betterfit life yes which I'm in quest of my better Fit Life once again for the 4,587 time we'll talk about her business I want to thank Habitat for Humanity for sponsoring the show make sure you go and visit their restores if you are looking for demo and you're like wow how am I going to get rid of my cabinets they will actually send a demo team into your home take out your old cabinets take out your gently used appliances and then sell them at the restore and they build more houses with them it is reducing Recycling and also helping our community thank you so much Habitat for Humanity for all of the things you do also we're towards the end of the year and if you got an old clunker in your yard which I do which I am going to be donating to Habitat for Humanity uh you can go and they will take your car for you and they will um spin that around and buy more houses with it so definitely a fabulous organization we thank you for all of your sponsorship of the show and also Tony Andre Farms can I just tell you how wonderful Jeff is he yesterday answered the call I was desperate for pumpkins we had a kids event and he's like come what do you need and not only that he is now donating more to the Cap Cod Children's Museum for their night at the bosum tomorrow so thank you so much Tony Andrew farms for being part of our community and helping everybody out I hope everybody had a fabulous weekend uh I was starting to talk to Natalie not only are you a fitness professional hey Mark good morning um you're an eforall gal yeah you're halfway through the program more than halfway now just more than halfway we just finished our progress pitch so introduce yourself to everyone and uh tell them what you're doing like where's your progress pitch let me hear your pitch um hi guys so my name is Natalie schwarzl and I'm the founder of your betterfit life and we are a fully virtual nutrition coaching company we help women lose weight gain confidence and build healthier habits through Behavior change and a lot of mindset reprogramming value prop on point right here very nice how was your experience thus far um I'm really enjoying it it's been really great to keep me accountable to do the things that I've been wanting to do and needing to do for the last year and uh this is making me do it so you and I were talking off the air about how you that's what you do for people in Fitness and eating and mindfulness and just kind of life coaching in general and here you are having to be like oh yeah I did that too yeah it's interesting I've always had accountability as part of my program and personally I never thought I needed it until now I'm running my own business and I realized oh yeah account ility is really important because if someone is not pushing you to have a deadline and say okay let's get this done at this time it just doesn't happen well especially when you're an entrepreneur you're just starting out being in business for yourself and then you realize that oh if I don't do it it doesn't get done yeah and excuses start kicking in like well I didn't have to I mean I work for myself exactly and complacency gets kicks in self-sabotage that's something I talk about a lot through my program is self-sabotage and all the different ways it creeps up so how did you arrive at this point in your life many lives um so I actually started I have my master's degree in human intelligence and that is something that I thought I wanted to take in the um Federal route I wanted to work for the FBI CIA all of that fun Jazz um they did not hire me it was it was uh 20 10 where everyone was applying and I think uh one of the jobs I applied for 50,000 people applied for that same job and um not only did I get rejected once I actually got rejected seven times from just the one job I applied wow it was a mistake it was actually really funny I got throughout the whole year I got seven replica rejection letters there was a computer glitch and I was like okay I get it you don't want me did you call someone you're like do I keep applying for something or do you just like routinely rejecting people to see is this a test yeah am I in a test zone I did and they're like we're so sorry this has been a computer glitch you're not the only one who's received multiple rejection letters from the same job I'm like I only applied once that's kind of a funny story but also it's it's dejecting you know I think by the third rejection letter I was like well you know what time to Pivot do I even want to work for this organization I don't think I do seems a little disorganized I know what's up government but uh it was you know it was a different life ago and um I went down a different route I was always you know Super Active growing up I played lacrosse I played volleyball and in my 20s I boxed and I loved it and it was so fun and I was always hyper you know I was always yeah moving moving my body and then when I was 24 I got a real job and I worked at a law firm and I started started working a lot and I realized I did not have time to go to the gym four hours a day like I was doing before I mean it's just you you're working you know 7 in the morning until when I was in trial mode 1 2 am I mean it was that's a lot to unpack there because when you're a person that needs that physical exertion and you're kind of stifling your body's natural tendencies it's got to take a whole toll on everything yeah I mean I worked 100 Hour Work Week like I was born to sloth I think a little bit H good morning saraphina H but it's funny when I started employing my body went into the military started moving it and then I I set the schedule for myself which is turned out to be a lifelong schedule if you said to my high school self that you were going to be a morning person that would have been an absolute joke there is no way that is ever happening but somewhere your body kind of clicks into a schedule or a routine or a thing you do when try and fight that that's when problems happen yeah exactly and the thing is we create these routines for us depending on you know our childhood what we were raised with our College like I same with you I used to sleep until 2m. when I was younger and then in college I joined Roc and I started doing PT at 6: am and I just got used to it's a schedule that has become part of your body saraphina and Lauren both say good morning to you both e for all people good morning Brandon what's up Danny so we're sitting here with Natalie shortsleeve she's got a new business but also you've been at this fitness journey for over eight years now yeah long time and I loved when you and I had a zoom meeting prior to doing this because her training is by the way all virtual so if you ever want to work with her and you're like she says something that resonates with you you can work with her at any point but you said you know some of our bad habits even our eating habits start at basic birth yeah yeah we were talking about that you know it's all of the the habits that we've created literally like when we don't listen to our hunger cues when we just keep eating or end up overeating that's not something that we've created in the last year right this is something that created in our bodies in our brains at Birth almost right when we're born and when Mom's feeding a baby a bottle the baby will literally push that bottle away when it's done but what happens is the mom goes oh no the book says you need to drink two more ounces and we'll push the bottle right back in the baby and so the baby goes oh I guess I shouldn't listen to my Hunger cues I mean we learn that we ignore that I still want to eat it but you know we learn at a really young age that okay I guess I'm going to listen to other cues external cues versus internal cues um but the good thing is you know our brain our brain is neuroplastic and that means that we can learn things and we can unlearn things and relearn things we just constantly be you can do it it's possible I tell myself that all the time we can do this even though you might not like it it might be painful growth really stinks sometimes it can be powerful though you know I think uh in my business I chose my mascot logo if you will is a butterfly because I view my clients with me um are these you know the they're caterpillars and they're cocooning in this safe environment that I create to teach them the habits and behaviors that they need to become that butterfly and fly away um and I really loved that you know that imagery because that's exactly what I want you know I I the the big joke was I'm teaching I'm coaching myself out of a job because I view my clients as my baby birds and I'm the mama bird and it's my job to grow their wings nice and strong so that when they're ready to leave the nest they can fly all the way down south and they're not coming back yeah yes and no I mean I feel like we all need pickups every once in a while to see where you're at what's going on I mean you've had to have had clients that have been with you for a while I feel like everyone's on their own space and their own time frame so it could be a hundred years like you're with me forever now you know I view it as audits right so part of my program what I teach is and I think what differentiates me is I focus you know yes you're going to lose the weight that's kind of the byproduct of what we do together but you're going to change your habits and behaviors so that you're always going to know what you need to do and I call it an audit in the future because in the end of our program I teach you how to relive what normal is because a lot of times we don't realize what normal is what our normal is yeah our normal might not be beneficial for us so we need to relearn what a normal eating habit is what a normal behavior might be and in the future yeah you you know life changes right we might be so busy right now I know I had a lot of clients in the beginning of the pandemic and it was super easy for them to change their habits and behaviors because they didn't I was locked away yeah they weren't going out to dinner it's you it's me and I'm stuck in this house what are we doing exactly so you know that's part of something I teach is learning how to audit yourself when you realize awareness is great when you realize that oh hey something's shifting I'm not problem yeah like I'm not doing what I was supposed to be doing that I enjoyed doing anymore I'm kind of going back to old ways it's okay it happens right when we get stressed it's so e it's so much easier to go back to like you know what we used to do for 20 years in a row you know um but that's okay you just call yourself out and say okay let me pivot let me audit what I'm doing right now and see what I need to Pivot and that's it that simple so you have been at this for quite some time and you I it's so funny because you are um you get really EXC exced about all of the things that you do and I love that you've collected the the experience it's like micro experiences to add and make this program talk about building this program a little bit yeah uh I spent months and months I mean this is really a culmination of years of experience but um I built an online learning course to kind of take my clients through this process because there's only so much I can reate but I like that you're using your schooling you're knowledge of Behavioral like the way we actually talk to ourselves inside here and then add that with your food and mindfulness and moving your body yeah all of the whole program yeah there's a saying that I love that says you get what you work for but you keep what you think you deserve and I love that saying because you know you can you can work hard and and achieve your success but I don't I'm not here for your short-term success I'm here for your long-term success so if you don't truly believe that you think you're worth it that that you believe the identity of yourself is a fit person right my company is your better Fit Life if you don't feel like you're living a better fit life and that you're worth living that it's not going to stay right so that's so much of what I focus on and back to you know my Law Firm days when I I gained a lot of weight working so many hours not going to the gym and it took me a really long time to get my shed together yeah and realized all right I need some help and I got myself a personal trainer and I worked with her and first off it took a lot for me to realize that I could actually ask for an hour a week off yeah from my boss and I'm telling you guys if you're working a job and you feel like oh my God it's impossible I can't ask for an hour off I did and I couldn't believe they said yes yeah they were like oh okay yeah and and I said if it's okay if I'm just gonna work out from 6:30 in the morning until 7:30 in the morning I'm available I'm available before and after and they're like yeah okay great cool we'll see you then like see you and I it was just asking for that boundary was so important and then I started working with a personal trainer and I you know started feeling better and I was sitting there and this is how I realized I needed to Pivot my career I was sitting after a workout session and you know the endorphin high and I'm smiling ear to ear and I'm sitting there at the gym being like I feel amazing right now and this just light bulb went off and I said I need to make other people feel this way like that is that's why they didn't want to give you that hour Kidd but that is why I pivoted my career right then and there I said I need to leave the legal world and I need to help other people feel the way I'm feeling because it feels so good and I need to share this feeling and so I became a personal trainer and I did that for eight years and I loved it and working is great Fitness is great don't get me wrong me you know Fitness is great and I I view movement for longevity right longevity of Health but it's really nutrition yeah that helps you lose weight if you're trying to lose weight nutrition is really where we need to clean up in the kitchen Y and the combination that was great and I and I worked doing nutrition coaching for a while and I thought this is great this nutrition and movement but then I realized there's a missing piece and that's when I created my business the mindset peace is so important you know you can move your body you can eat right but if you don't feel right inside Nothing's Gonna Change yeah good morning Sher and Megan my friend James Karen from the K Cod Nutrition Corner always said muscles are made in the kitchen and I it's always stuck with me um I I I kind of been spending a little bit too much time in the kitchen though uh and overworking I I overwork and that's really what happens so we get into this space where I'm sitting all the time and I'm selfishly when I saw that you were sending this business and you had a workshop coming up I wanted you on specifically because I'm trying to make myself get in that mindset get in that preparedness to take this on because I tend to go all right well I'm all in I'm 100% in we're gonna go the 130 degrees until I go the other way and so I'm trying to just slowly work this into actual changes in my life yes that's the way to go oh God why is it taking me this long to grown up a little but it is it's the All or Nothing mentality that is so common I'm so extreme yeah I mean a lot of us are right we think okay you know gung-ho I'm going to the gym I'm gonna go every single day and we go every day for three days and then we're like well I'm sore now so I'm going to take some time right but if we just went once a week to start I mean a lot of my clients they don't feel comfortable going to the gym right away so I said all right let's walk right let's walk first don't go to the gym yet let's just walk let's get your steps up and you know the 10,000 steps a day that's great but if I'm gonna meet you where you are so if you're at 2,000 steps 1,000 steps okay let's try to get a hundred more steps a day 100 steps that's a walk to the bathroom and back you know you got to meet yourself where you are and it's a lot harder to do that you know on your own and it's easier when someone's telling you okay okay these are the metrics these are the numbers this is the data this is where we're going to go and we'll take you there it's like pretty much a running joke that I collect personal trainers they're all my friends and I listen to none of them when it comes to Fitness and food and any it's it's literally a joke I look forward to a lifelong once once again Natalie welcome to the crew we have a lot of fun we respect each other we love each other we know what each other are saying but I listen to none of you why is your program different why are you the different yeah so two of the two reasons uh the number one is what I talked about the mindset uh difference is you know I work a lot on why right why why do we feel this way one of the um the core uh chapters I guess you could say yeah of my my program is um body image and I want to Del and it's hard you know we delve we de we delve deep and we talk about well one of the days I ask you I have a 14-day Challenge and I ask you to uh get undressed in front of the mirror and I ask you to write out all of the things that are in your head all of those negative things that are in your inner voice telling you and then I want you to say them out loud and it's hard and it's not nice and then I want you to ask yourself where where did these come from because you weren't born thinking that you weren't born with these thoughts you heard them along the way right we weren't born hating ourselves we were taught along the way the first step is awareness because we hear these voices in our inner voice and we think it's us but it's not us right name that inner voice separate it from yourself because it's not you it's wherever it came from your parents bullies growing up social media the media in general you know wherever it came from let's call that out and say hey this is where that specific thought came from because then it no longer controls you it doesn't own you anymore because now you know you can put it in a box and say hey I know this where this came from right so dealing with that mindset and understanding hey I get it I I get this is why I feel this way and I don't have to feel this way because it's not me right this isn't me but this so often we think it's me because it's the voice in our head yeah but it's not and so that's one of the biggest things that I go through is it's this isn't just a movement and fitness you know and and count your calories program this is a we're going to dive deep and we're going to figure out where this came from and how we can tackle it to move forward and then the second half what is the key to your better Fit Life For Life is I teach you how to live a normal life again and we pull you out of being in a deficit called a reverse diet and we bring your calories up because a lot of people what happens is You Go in different weight loss programs and they you lose weight and that's great but now you're eating so low and when you start eating normal again it all comes back up I don't want to yo-yo you that's not this not that's not my goal you good morning Mary Jane Christiana Lauren says Natalie short sleeve will hold you accountable and she does say it's societal expectations and bullies and you can get rid of it so I like that we're talking a little little bit about this and the mental um aspect of when you're in this space um I I am definitely not that kind of person I am reverse body dysmorphia where I'm like I look good I look fine and and then it's too late I've Let It Go for so long it's not too late that I'm like sweet Jesus now this is real uphill it's and I I just ignore it kind of I just ignore it I'm I'm the ignorer of the things that are happen happening that I'm like I'll deal with it tomorrow and then three years later you're like what happened yeah but that's part of the mindset we don't want to deal with it right one one of the things I I have learned I don't see it it's not there um in the past uh you know the past couple months working with epol actually we did a market research survey and I found out that I mean I knew this to be the case but um the word weight loss is a trigger word for people they don't want to hear it yeah it's scary because it forces them to sounds like work we don't want that I got enough work on my plate but but it is it's true it's a trigger word and you know I have to be careful with my marketing messages because I don't want to turn people away that really want to change themselves and better themselves but that word is too scary for them right habit and behavior which is the bulk of my program is habit and behavior change that sounds easier right that sounds better than oh I want to lose weight because again as I said the weight loss is just a byproduct right changing your life for the better and creating a better Fit Life that's the real the plan yeah and you know we pull your we pull you out of being in a diet because I don't want you in a diet forever so many my clients come in and they've been yo-yo dieting for for 30 years 40 years and we have to I have a client now that the first three months we actually didn't eat in the deficit at all I pulled her out and because she was she was eating 1,200 calories a day and still gaining weight because she was eating so low I pulled her out of 1,200 calories your body goes into panic mode we're holding on to everything and well what happens is the metabolism lowers yeah you know your your metabolism right when we create that deficit it doesn't want to be in a deficit so it will lower itself down to meet you where you're giving it yeah so I pulled her out of 1,200 calories a day to over 2,000 I think she was eating at like close to 2100 and she actually lost three pound that time for 3 months then we stayed there for I think almost two months and now we're in a deficit and she's lost I think six pounds already I mean it's it's great because her body is happy yeah right you know she's giving it so much more food and fuel um and it's great and as we get into the holiday season it's good to remind ourselves oh yeah it's a trigger it's it's one of those things where it's parties it's people it's we do this we fatten up for the holidays we look forward to that excessive everything it's almost like our whole year has been a diet until now and now we can just let it go well we're going to be in big sweaters and sweatpants for the next four months let's do it yeah and we do do it to ourselves it's always this time of year that I get like a little bit anxious because I'm like oh God it's going up again yeah it's going up more and it's all we tell ourselves diet starts tomorrow right right um but it doesn't have to be that diet starts tomorrow mentality I'm actually running a program um a free Workshop called holiday eating in two weeks now November 15th and it's a zoom Workshop so it's virtual you can join wherever and it we're gonna talk all about how to manage yourself during all of those family feasts uh how to resist all of The Temptations If there's treats and sweets all around you let's plan it into your day you know I'm not someone I mean I love myself a good I just Pavlova last night oh my gosh it was so good it came out oh um I love sweets and when I I lost 40 pounds I made sure I had a freshly baked cookie every single day that was a priority for me I actually planned my day around the cookie I would plan the night before I would go into my fitness pal and I would put in my cookie and then I would say okay what else am I gonna have today but that because it's important to yeah it's getting your going treat yeah and I I love food I mean food is delicious and we should enjoy it so let's plan around it so so you know let's not uh deny ourselves any sweets but let's plan for them right let's say okay I know that my aunt makes this delicious you know whatever it is for the holidays I find a seven layer bars and Auntie Gail makes the best one so I do understand this yeah so let's let's know that this day that's where we're going to plan for this we don't have to have the whole thing right we can have a bite we can get rid of that scarcity mentality Sweets and Treats are everywhere at all times of the year why do we do that I don't know why I do that either it's it's habit recing it's habit I I remember I used to love this Chinese food place um and they had this peeking duck and it was so good and then they were they had this whole thing they were closing and I'm like oh my God I'm never going to get this peeking duck again and the weekend that they closed I went four times and got this peeking duck you're like I'm totally swollen I can't open my eyeballs again I know and then what it was for me it was the switch was like wait a second I can get peeking duck again I can make this good food is all around me and actually I found a Farm in Pennsylvania that ships a like 75% precooked it's not pre-cooked but it's like pre-prepared yeah peeking duck and then you just pop it in the oven for 20 minutes oh my God it's so good life changing so now I can make it whenever I want and for me that was a really big moment I made that peing deck I was like yes I can make it whenever and I did yeah and I felt satisfied and then I didn't need to eat the whole thing and feel like crap after yeah yeah um so yeah so you know in this Workshop we're gonna talk about that how to you know plan things into your day how to deal with food pushing relatives I know because I was one well I have them they're everywhere I was one um it's how we show our love yeah um but how you know how to manage it how to deal with it what are your values and priorities around this right is is today going to be a day of my values and priorities are sticking with my deficit and I'm not going to go overboard because I don't need to this is not a value a priority to me or is it a valuee priority to enjoy your on seven layer you know bar or is that the value and priority fine let's be honest with ourselves right let's make that your value and priority and that's okay and then let's not beat ourselves up after because that was our value and priority and that's okay what about just basic mindlessness I feel like I'm just one of those people that doesn't even I'm at a point in my life where there's there's no accountability because I don't really care and if it's Fuel and it's food for me right now I will have that because I'm so busy I can't even wrap my brain around it what what is a program there what do I do there I actually just ran a workshop a couple weeks ago on Mindless eating uh it's actually under the umbrella of emotional eating which is again another trigger word no one wants to talk about I like that but you know it mindless eating boredom eating it's you know it is an emotion and it's it's a habit that we do that we reach for food when we're bored when we're not thinking and so I ran this workshop and it was a huge success I'm definitely goingon to run it again in the future so good follow me on Instagram I'll let you know when it is um but uh yeah so the biggest thing so I'll give you my my two cents of advice here perfect um create a pause okay that is the key right my lless eating is when we are just in our automated behaviors we are not even thinking what we're doing we don't even realize I remember I had a client once and we were on a zoom call back and forth that's how I meet with my clients on zoom and she's telling me that she's like oh yeah this is what I eat and blah blah blah and I'm you know very strict I don't snack anymore and I'm watching her and she's talking to me on Zoom like this don't snack anymore not at all no and I'm like do you not do you not see what I'm seeing and she's like what I'm like you're eating nuts and she's like oh oh my god I didn't even realize because it was such an automated Behavior yeah um they actually did this study this is one of my favorite studies it's called the Popcorn study and it's about it's a little more in-depth for um habit Behavior change but it's about um automated behaviors when it comes to associational Foods so associational food or associ associational eating is um when we associate eating with a particular uh Behavior activity going to the movies last night went Five Nights at Freddy's wasn't as scary as I thought it was going to be by the way just in case my kids like to take me to things just to laugh at me when I either cry or scream I am not a scary person most of the time they just watch my reaction not even the movie I'm like why are we here we can do this at home you can abuse me at home later but yeah it's the popcorn it's I got my my husband's last night do you want candy no I don't want candy it's Halloween season I've got a bucket of candy at home I didn't need to come to the movies to spend $20 for a piece of candy that I don't need anyway no but I did have some popcorn not mad at myself over it but I was glad I removed it I had my handful and I gave it to my son and all of their friends in the back row goodbye that's the key so it's I was better about it associate right it's what we associate and I'm going here I'm gonna have this yes a lot of people associate eating popcorn with watching TV or watching a movie so they did this really cool study where they had two groups of people people who were um popcorn eaters when you know they Associated eating popcorn while watching movies and the other half didn't really you know they were neutral so they gave them both popcorn and halfway through and so you know they are eating the popcorn everyone is eating the popcorn why not it's right in front of you um and halfway through the movie they switched the popcorn out to stale popcorn yep and the people that were neutral and didn't really care about popcorn as much they obviously stopped eating it because e gross this is now stale popcorn so they stopped eating it but the people who were associational popcorn eaters were still eating the popcorn they kept eating the popcorn and so they interviewed all of them and they asked like why did you stop eating the popcorn and the people who didn't really care about popcorn were like well tasted bad so I stopped and the people who did they said I don't know I just yeah I noticed it taste bad but I don't know I just it still ate it I just kept eating it you know it's just what I do you know they created an identity on it and so then they did a second day and they gave you know same people popcorn eaters not popcorn eaters the same popcorn and they said this time you have to if you're going to eat the popcorn you have to eat it with your non-dominant hand and so they did the exact same thing everyone started eating the popcorn with their non-dominant hand and halfway through they switched it out to the stale popcorn yep and everyone stopped eating the popcorn and the reason is because two it's now not it's no longer an automated Behavior because when you're eating with your dominant hand right you're eating with your dominant hand that's an automated Behavior but when you're eating with your non-dominant hand what does that do back to my first two cents you have to think about it it creates a pause yeah so creating that pause gave you enough of a brain second to think oh I don't want this this is gross yeah right so creating that pause is key for Behavior change because it allows your brain to actually think do I want this what do I because that's a question create that pause realize what you're doing and then ask yourself what do I really need right when I'm feeling low when I'm feeling you know crappy my go-to is to make mac and cheese right that's my comfort food well hold on what did I just say comfort food I'm seeking Comfort right I don't I'm not actually seeking mac and cheese the Mac mac and cheese makes me feel comforted because it's something that I used to eat when I was a child so I'm seeking Comfort hold on I need comfort I don't need food maybe I need to go and get a hug you know get a hug from your children or from your spouse or hug yourself or whatever it may be that's what we're seeking so that's the key is creating that pause and then asking what do I really need and then the third part that's the hardest part is actually actually doing it giving yourself what you really need I was like wait a minute Natalie we don't do that that's usually where I'm like G that's work bye and you do have to be ready for it yeah yeah it really you know it's it's if you're not ready that's okay you will be you will be it's okay you know you don't need to kick yourself saying well I I can't do that yet that's okay yeah that's all right you're not there yet you really have to be ready it's it's you know it's I I tell all my clients um if you're not in this that's all right yeah you can give me your money thanks for the donation but I mean you're just going to be back here I'm not doing anything I want to see success I want to see your success is My Success right so if if you're not ready that's okay investigate why aren't you ready yet you know do that inner work first and then come to me I love it um so you've got your Workshop coming up let everybody know how to get a hold of you there for the workshop yeah so I'm promoting it on my Instagram right now it's Natalie shortsleeve I'm sure you'll you'll tag it you can remember this I willp it just like the T-shirt yeah I love it and uh um that's the best way to reach me my website is your better fitlife.com and the workshop is a free Zoom Workshop it's going to be great we did a couple uh couple weeks ago we did one on emotional eating and Mindless snacking and that went really well that went really great so probably do that in the future again too when are you graduate waiting for me for all December what are you asking for I don't know yet that's excit this is the fun part it's like you do all the work and then you're like what does my business actually need and then you get to like decide what it needs and then ask for it your pitch yeah I think this week we're starting to learn about that they don't tell us an eforall it's all about trusting the process which is funny because I you're such a planner you can't handle it I am such a planner but I also like those I tell my clients all the time trust the process but I also tell you I'm a I'm a planner so I'm telling you what the process is going to look like I'm not keeping it blind for yeah right you know so I'm telling you every step of the way this is you know we're not going to see that scale go all the way down it's going to fluctuate because that is life right trust the process is is for me and my clients is when the scale goes up let's not be you know let's be curious not Furious right let's be data driven not drama driven those are my the four things I always say I'm like let's not be drama driven here let's be data driven and let's know if the scale goes up the next day well why yeah what happen did we you know uh overeat did we eat a lot of salt did we you know eat takeout food or food that we're not used to eating that our bodies like whoa what's happening right you maybe not drink enough water so your body is hoarding it because it's like oh my gosh when are we gonna get more water again that's my husband's hurdle right now he's got his new little water bottle and he walks around filling it all up all day and he's like nobody said that when you drink Bor makes you more thirsty I'm more thirsty now that I'm drinking more water I don't understand it because your brain gets with the program and goes oh you're giving me what I need this is great let's get more yeah right right our brain it works both ways right when we give ourselves the junk food that junk food changes our brain chemistry to want more well when we give ourselves good food our brain's like whoa this is what I really need give me more of this like I crave vegetables if I don't get enough because my brain is like vegetables make me these are good we like these oh Lauren this whole group is Cutthroat they hate when you say trust the process yeah you know it it's important to trust the process but know what the process looks like yeah well sometimes you just have to give in and that's what this whole program is about if you are thinking about starting your own business and you're like whatever whether it's the business portion of things that you don't understand whether it's putting it all together maybe you're going in too many different directions I definitely suggest doing e forall it's so good uh for your business savy but also I liked the process with the group yeah I liked having other people that were kind of at the same level or people that kind of had things more together in this Avenue and not in that Avenue to be able to not only go through it but also help other people where you saw that you could be helpful to them yeah our group has been so supportive and great and everyone is that I mean we have concept ideas to people like me who've been in business for a year yeah so it's it's all this the whole Spectrum but it's been really great and you know I I was so lucky to be able to join eforall and I did because I know how to run my business in the you know how to how to help you live a better Fit Life right in your bubble yeah in my bubble of actually how to help client facing but behind the scenes the back the back you know the backlogs of everything I'm like oh this is a little nightmare back here speaking of Halloween yeah so that that's been that's been really helpful also the group thing I feel like I work out better with a group I feel like I eat better with a group I feel like all right we're all in this together I don't feel so singled out I don't feel like it's all on me to deal with it which is what I like eforall with also yeah so I feel like this is just an easier I don't know pill to swallow what is that eat the Frog it's easier to eat the Frog I don't know if I've ever heard that say you never heard it I don't know eat the Frog so it's do the the the the hardest thing first let's do the like do the thing you don't want to do the the most first that way everything else is just easier ah interesting I kind of like that concept I'm really bigger I'm a big proponent of just break it down yeah break it down to steps but I mean you got to start somewhere it's like I don't want to do this at all yeah so maybe that's your frog I'll break it down I'll do that thing that I have to do I just it's a lot it's a lot to put your whole cuz you're in class three days a week and then you're thinking about that and then you're in Mentor meetings it's all encompassing it's all encompassing but it's it's for me it's really put myself in the shoes of my clients and realized oh yeah accountability is so key and structure is so key and you know you eforall just like what I view myself as for my clients you know I provide that road map and I'm your co-pilot yeah you know and that's what eall has been doing for me which has been really great but it really is key right like there's so many different ways to go about this but if we have a road map to get there and we have a really great co-pilot life is great anything else you want to talk about before we leave today I don't know should we uh talk about how Halloween is tomorrow I'm okay with it because I've been completely surrounded by sweets treats Ridiculousness I feel like now for the last two weeks and so um next Sunday I want to invite everyone to knockabout we are doing a point 5K guys this is this is we're we're doing three three blocks that's some steps that's some steps it's all that matters but also we're collecting your old candy or candy that's been sitting around the house maybe it's not your favorite and it's still haunting you in your home just sitting around in a bucket we're going to give you a new toothbrush and we're going to take this candy and we're gonna do gingerbread stuff with it throughout the Christmas season oh I love that so you know save your teeth save your body just a little bit yeah ask yourself what do I need what do I want right this is literally what we're doing this is my I need to wrap my brain around not ingesting all of this yeah because I'm like three little candy bars that's not even a whole candy bar I could have three little ones I can have five little ones I can have 10 little ones and now it's all of a sudden I see all the rappers in the aftermath of what the hell did I do last night who made all these bad decisions yeah wasn't me that Stephanie was last night this Stephanie is showing up to to the gym today and moving my body yeah so different identities I yes Stephanie in the morning is a different person than Stephany at night Stephanie at night is a gremlin I am like have you ever seen the movie Gremlins she is evil it's like who is your Alter Ego you know it's I do I have this duality of my life we need to join them I don't know if those Wonder Twins should merge but they need to because I cannot continue life like this it's funny I remember uh I I also sing and back in the day I remember hearing um an interview with Beyonce and also Christina Aguilera talked about how when they go on stage they're a different person a different Persona yes and it's very different than their real you know back self and so I tell my clients I'm like what is your Alter Ego that you want let's create the alter ego that you desire and then let's start living that right because we create Behavior change with what we identify as so if we identify as that person who doesn't even you know enjoy the candy it's not it's not for them that's not you know that's not food that's not what I enjoy I enjoy you know the prepared meal that I made yeah when we identify with that it's so much easier to stick with it so create your alter ego and that you want your beneficial Al ego yeah right and then use that as your identity God she she's really a problem she's become a problem over the last few years I really need to put her to bed but I like that we're merging we're going to merge them together so that we're functioning human all together want see Rachel says same she's got the same issue good morning Dan this is your like whole H Holly holiday he is a horror podcaster so this is like his his time I wish I could handle horror I am not I am someone that uh do you remember the mummy with Brendan Frasier yes yeah so I saw that when I was a child um and I had three months of nightmares I learned at a young age I am not someone who can handle horror movies that's funny like that's not even a horror movie I I had this moment yesterday where I was like who did I raise my 17-year-old was explaining why why horror movies are the way they are and what their fight ORF flight and the actual explanation of why our body reacts she's like well they put a highly sexualized event that happens so your body does this and then they do and I'm like who are you and what are you listening to that's really funny but she went to like this horror con and met everybody from The Scream movies and she's very much into like just how it's made and what it does to your body it makes me laugh so I am not I no I was like wow I didn't know that so thank you for learning me something today about horror movies yeah when when I was a child do you remember Spooky World yes yeah so my father took me to Spooky World when I was six I was way too young it was not good um when they had you know it was it was absolutely terrifying I still have nightmares about it um but they had to so they had a haunted house as part of Spooky World oh yeah and I was so terrified they actually had to shut down the haunted house turn on all the lights and they took me through it and all the people that had like masks on they took their masks off show real yeah they introduced themselves to me as this little like six-year-old and I was terrified and like I ruined Spooky World for all these people I was like I can't I just not it's not for me not for me but everyone else go enjoy your horror filled nights yeah right you can enjoy it I'll let you guys take that Don loves horror oh they're going to be horror Ken and Barbie tomorrow I cannot wait to see what that looks like Don you and Ken always go above and beyond they're into like that latex and all the costuming that goes along with it my sister-in-law was this Hell Raiser with this like Matrix body I was like wow that was just a lot of work a lot of work went into that yeah that's so funny now costuming I have not dressed up in a while one year I did dress up as um I wore a blue like sweatsuit and I taped did I tape or glue I don't remember if I taped or glue um little cotton balls around me and then I had a an umbrella and a spray bottle and I was cloudy with a chance of rain that's cute that's my version of horror I like clever I had my horror uh over the weekend where I was Mommy Dearest and nobody under 30 got it so that's always fun to explain your costume to people I to be fair I was at a murder mystery earlier that did include a 1940s thing so I just kind of morphed that into a different costume for the event that I happen to be at tonight I'm going to be at o uh dins we've got trivia so if you come in costume you will get a surprise and it is not candy also Tuesday night we got a big Halloween Halloween party with our trivia that is at Shipwrecked also not just candy I'm try I'm trying to be better to reward people with stuff not food once again when you said that your food motivated to it's like one of those things I'm Portuguese we were raised to just feed everybody all of the things but then they secretly mock you behind your back when you get too fat it's just it's actually just you know fun the abuse that I went through as a child it's cultural but it's really it spans all cultures that's what I realized I used to work with a lot of different cultures and you know they'd always say oh well you don't understand my culture does this I'm like girl soda is mine right and soda's another we just do it in our own way yeah so it's you know we're we're food motivated by by habit and by know eat you look too skinny eat eat you're this you're NE you're never right yeah well that's society that's a whole other that's a whole other yeah seriously all right so how do we survive Halloween what's your best tip here um enjoy yourself okay right and and I like to say create the memory that you want to be proud of so think of future you and think of future you thinking that went really well so when you're living your life think of the memory that you want to create for that moment right so I think about this for like the holidays Halloween you know or Thanksgiving or Christmas whatever it is think about the memory you want to create in that moment so do you want to go all out and feel like the next morning and the next day you're you know your memory is HH so annoyed if I'm sick of that fog why did I do that I feel gross you know I don't even want to leave my bed right now or do you want to have the memory on the opposite spectrum of I didn't even get to enjoy it I I I didn't even stay in the kitchen because I was so terrified of the food I didn't get to try my aunt's favorite you know dessert and that sucked all I was thinking about was the food I wasn't eating right is that the memory you want to create yeah think about the memories you want to create memories of I'm glad that I enjoyed myself myself I had just a little bit about enough of the dessert I had just the right amount and I don't feel gross and I'm really you know I really focused on creating the relationships and bonding moments and the memories that I now have for a lifetime so think about the memory that you want to create for tomorrow oh healthy memories what is that like we're going to find out Lauren yeah we love all of our ancestors but it's time to change it all good morning Dave in Florida thanks for joining us we've been talking to Natalie short sleeve and her company is your better Fit Life she's got a couple of uh workshops that she's doing coming up especially about being a mindful eating what what is the name of the workshop so the workshop coming out in two weeks November 15th is holiday eating so it's all about how to eat in the holidays how to deal with food pushing relatives how to you know limit the treats but still enjoy yourself um and then I'll do another one I did one a couple weeks ago about Mindless eating and emotional eating um and I'll do that probably just good reminders no matter what time of year whenever something big is happening in your life it doesn't always need to be celebrated by all of the foods because that's how I put things I'm like oh it's this season we celebrate with this food yeah oh it's this season we celebrate with this food we think oh my aunt only makes this at one time of year yeah you know where oh I get these treats and you know they're they're from whatever country it is and I only get them for Christmas they only come out at this time it's like well the truth is and like let's be real the truth is we live in the are we in the 21st or 22nd whatever C we in we live in the I saw eggnog in August okay just saying if you wanted to get it you could get it whether it's eBay Amazon whatever you can get it at any time of the year and if you can't you can make it yeah I mean I I there's this toffee that I love that one of my clients gave me because again my clients know I love good food and it's this toffee from a company in um I think it was Colorado and she got it for me as a gift one year and it was so good and the next year I was like oh my God I need to get it and she didn't give it to me for the next year and I was like so I went and looked and I was like oh my God it's so expensive yeah I'm not buying it so what did I do I literally Googled copycat recipe for made it and I made it myself and it came out so good and now I make it whenever I want so I don't have that scarcity you know I'm also a location eater if I'm in my hometown I have to have willow tree chicken salad for Cony Island hot dogs or whether it's like if visiting Cap Cod it's your fried clams which is one of their daes this week it's your ice cream it's your this I'm here this is what I do here and it's always food based why that's called situational eating it's a problem yeah and that's that's also what I covered in um the last Workshop the um mindless snacking Workshop because it's you know it's all under the umbrella of emotional eating even though we don't want to hear that word yeah associational eating situational eating boredom eating it's all covered and it's stuff we do but it's just you know create awareness first and then we'll deal with it I love it Natalie short sleeve I'm gonna put a link to find her if something resonated with you today and uh maybe you need to take a workshop and see more of Natalie I definitely think we need need a little bit more of you in our life so please feel free the door is open you're always welcome to come back if you've got something that everybody needs to know about I want to have you on the show sounds good all right great anything else you want people to find you at Instagram Instagram is the best way Natalie schwartzle my website is your better fitlife.com and go out and enjoy your life and create that betterfit life for yourself speaking of which we here at lemon ad have a million in five events thank thank you for listening to us lemon ado.com we've been rebroadcasting on subscribe to our YouTube channel we really appreciate you doing so and come to one of our events we are pretty much out seven days a week whatever it is in the community if we're not involved in it and you think we should be please reach out to us drop us a line if you want to come work with us we are super fun we're an events company we have a really good time every day we have spots open for you if you want to be on the radio side of things if you're a musician that's making things if you're an entrepreneur that's got a program out there we want to hear about it and Champion you as well and bring you into our community it really is love and light we really have a good time so I appreciate you for Natalie for me have a great Monday get up it's time to go to work