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013 – Workout Episode – OHM’s Fav with Body Weight Exercises

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Join me as I talk you through my ABSOLUTE favorite workout ever in the history of all workouts. I do this workout at least 3 times per week and although I typically hop on a piece of weight-bearing cardio equipment (e.g. treadmill), many of you have asked for this workout using body weight exercises so you can get it done at home!

Your wish? My command. Here you go!

You’ll need to be familiar with the following exercises before you start this podcast, so have a quick watch of these how-to videos, then grab your earphones, your phone, your sweat towel and your water bottle and settle in for the best 22 minute workout EVER. 

Pushups

Squats (some of you will want to add a jump in here…so DO IT!)

High knees – pretty much just running on the spot, but lifting your knees up high and pumping your arms!

Burpees

Fast Feet

I hope you love this workout as much as I do! Let me know, won’t you?! 

 

30 Important and Not-So-Important Things I’ve Learned in my 30’s

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I’m officially in the final week of my 30’s and to be honest, I’m actually struggling a bit with this one. I thought I’d be excited and sort of let time roll along, but turning 40 is a pretty major milestone and it’s made me reflect on all the things (good and bad) that happened during the decade of my 30’s.

I became a mother in my 30’s. I bought a house in my 30’s. I started a company in my 30’s. I met my best friend in my 30’s. I found my tribe in my 30’s. I failed, succeeded, rejoiced and sobbed in my 30’s. I questioned my value and own self-worth in my 30’s. I lost friends, made friends, found out what persevering truly is and I cemented my love of wine and peanut butter cups in my 30’s.

As I reflected on the past 10 years, I created a list of 30 lessons I learned in my 30’s. Some are simple and some take my breath away. They may or may not do this for you, but perhaps something will land and have you nodding and agreeing with me.

1) Hangovers. With every year, the hangovers get longer to get over and honestly they’re worse than any hangover you’ve had in your 20’s. If you’ve ever wondered why your own mother doesn’t drink like she used to, you’ll learn. Oh yes, you’ll learn. For every year in your 30’s multiply by 3 and that’s how many more hours it’ll take you to recover from one night of debauchery. 31. You’re looking at an extra 3 hours of hangover time. 39? You’re looking at an extra 27 hours on top of what you typically experience. I’m not kidding. The math is right.

2) PMS. It gets worse. Just quarantine yourself for a few days. Save everyone.

3) Wrinkles. You can fight ’em. But, they’re coming. Start your skincare regimen NOW.

4) You’re going to lose some of the best friends you had in your 20’s. Life changes, Mamas. Paths change. Be prepared to walk away from friends who no longer add to your life. Be prepared for friends to walk away from you because you no longer add to theirs. Be okay with that. 

5) Death happens. It’s awful and terrible and incredibly heart-breaking. But, you’re getting older and so are the people in your life. Death will come to those around you and won’t always happen to the elderly. Death will happen to incredible people and families close to you, to people the same age as you, to their children. Learn to grieve, breathe, accept and keep living. 

6) Some days…people are just fucking stupid. It’s not on you to make them less stupid. Walk away. Drink wine. 

7) It’s okay to not know what you want to be when you grow up. I’m almost 40 and I still have grand ideas about my potential. 

8) If you’re lucky enough to still have your parents to call or text, do it. They’re getting older. You won’t be able to ignore their texts forever. So, respond. Also…I think when you get into your 60’s you receive some kind of guilt-badge that allows you to lay it on pretty thick, I’ll ask my own Mom…(hi, Mom!).

9) Save yourself the distress and accept that at some point, you’re going to own a minivan and LOVE it. You’ll also most likely GET RID OF IT before you turn 40.

10) You will grunt when you pick things up.

11) There is nothing better than having the house to yourself. Nothing. 

12) You will have great satisfaction when you actually wash, dry, fold and put away the laundry in one day. It’s a magical experience. It won’t happen often, but when it does, you’ll celebrate with a glass of wine.

13) If you’re married, at some point, you’re going to fully question your relationship. Dig in or dig out…whatever leads you to your best self. But know that at some point you’re going to want to get out. Do or don’t, that’s your call, but know that it’s totally and completely normal (trust me, ALL my friends have been there).

14) Sparkling water. Drink it. It’s divine.

15) There is nothing wrong with doing a dance of joy when plans get canceled.

16) Motherhood is fucking hard. You WILL call your child a dick to his face at some point. Be okay with that. Okay…that one may just be me and it just happened yesterday, but it happened and he was being one. I did apologize though…so…call him a dick and apologize. There you go. You’re not alone if you accidentally call your child a terrible name. It’s ok. And, if anyone wants to judge you, find me. I’ll salute you and tell you to apologize and get over it.

17) Good things are hard work. Do the work.

18) There are a lot of bad things that happen in this world, but don’t forget to look at the many, many good things that also happen. When things look super dark, you need to search for the light.

^She is my light. She sparkles.

19) Remember, where you’re at right now is just a moment in time. It may be ridiculously hard, but work through what you’re going through, dig in, and do what you feel is best for you and yours. The moment you’re living in right now will not be the moment you live in 3 months from now. So breathe and get through it. 

20) Life isn’t easy but it’s not always hard. Enjoy the easy moments and revel in them. Get through the hard times and find the light.

21) You’re not crazy. He really did put his coffee cup on the countertop right above the dishwasher. It happened.

22) Your body is going to change. It’s not going to look like it did at 21. It is going to take longer to recover. You’re going to hurt yourself and it really sucks. Metabolic workouts will become your new best workout friend. Seriously…metabolism slows, the right workout boosts it back up. 

23) Your friends and your tribe are more important than anything. Find friends who support, love and cherish you through all the up’s and down’s of your life, your personality, your joy and your sorrow. They will be the ones to pull you out of the dark and dance with you in the sun. 

24) Bedtime is the best time (a close second is wine-time, swiftly followed by friend-time). 

25) Who you are right now isn’t as important as who you want to be. It’s okay for your life’s plan to change and take a road you had no idea even existed a year ago. Trust your gut and follow your joy… that sounds super lame and Oprah-esque, but I swear to you, it’s true.

26) You’re not perfect. Apologize when you mess up. Be humble. Those that cannot accept your faults and mistakes don’t get to hold a place in your life. You don’t have time for drama or friendships that only work when you’re in “a good place”. You’re going to mess up. You’re going to be bitchy. It’s okay. But you do need to apologize. You do need to ask forgiveness. And then you do need to get over it. 

27) If you have a question, ask it. Don’t be timid. Life’s too short to not understand something. Ask why you didn’t get the job. Ask why feelings changed. Ask why there’s tension in a room. Ask how you can be better. Ask for what you need. 

28) It’s not always about you. The way people act, the way they treat you, the way they don’t treat you…sometimes (a lot of times) it’s not about you. Everyone has their own life to live and they may be dealing with something that has nothing to do with you. Give them the grace and space to lead their life. Let them know you’re there and to reach out if they should need or want you, but otherwise…live your life for you. 

29) Further to #28 though…don’t put up with bullshit. Don’t allow the blame of others’ failures or insecurities to seep into your soul. Many people will blame you for many things that will go wrong in their life, don’t own it. You may have strong shoulders and blame can be carried, but it absolutely shouldn’t be absorbed into the composition of your own self-worth. 

30) Acknowledge, admit and own your insecurities to yourself and everyone else. This one is borrowed from a friend, but I love it and I think a lot of us go through life being brave, stoic and hiding the fact that there are things about ourselves that we’re not proud of or happy about. It’s okay to not be perfect and it’s okay to show those imperfections. We’re all a work in progress and admitting insecurities may just be the thing we need to do to grow into the incredible person we’re destined to be. 

There you have it. A decade’s worth of growth summarized in 1500 words. There are so many other lessons I could teach you and talk about, but I’ll let you figure those ones out on your own. Just know this: you’re never alone. Reach out to ask for help. Reach out to celebrate. Reach out to live your best life.

BONUS TIP: It’s okay to celebrate your achievements. It took me a very long time to learn that it’s okay to celebrate even the smallest of successes. Be sure you’re with someone who celebrates and honours your successes with you. It’s more important than you could ever, ever know. 

Question to Ask Your Postpartum Friends – Signs for Postpartum Depression

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There’s nothing like a new baby in your world, is there? I mean, not your new baby, someone else’s baby! A new squishy for you to hold, snuggle, sniff and love. A new squishy to hand back to Mama when she starts squawking, fussing or crying. It’s magical, beautiful and one of life’s incredible gifts when one of your nearest and dearest friends has a new baby, isn’t it?

But, we all know how difficult Motherhood can be. No matter if it’s your first, second, third or ninth (yow!) baby, a newborn completely changes your world. Sleep deprivation, recovery from birth, hormonal shifts and the all-consuming feeling of inadequacy can often overwhelm new Mamas. We all know that. And, if you’re anything like my friends, you show up with support, love and compassion.

We bring coffee, pizza, cinnamon buns, trail mix, a salad, wine, peanut butter cups, ear plugs, a sleep mask and a kobo gift card because 2am feelings get boring.  We have no idea what our friend is going to want or need so we just bring everything to support, lift and love our friend. We show up. We help out. And now, in this day and age, we get to also help our friends by guiding them through their postpartum months and a big role we get to play now is to watch for signs and symptoms of postpartum depression. 

Yes, it’s our job now. Or dammit, I’m saying it is from this point on!

I was diagnosed with postpartum depression when my son was six months old. In the nine years since my diagnosis, I am thrilled with the increased awareness surrounding postpartum depression. Nobody talked about it when I was diagnosed and nobody really knew what to say. So, I didn’t tell anyone (except my bestie) and got through the darkness with time and exercise. 

But, Mamas…it isn’t like that any longer. As her friend, don’t just sit there and listen to her tell you how she’s not sleeping “but it’s okay” or that some days are pretty overwhelming “but it’s okay”. Don’t just watch her go through this. Don’t agree that it’s “normal” to feel these things (I mean, it is…but you need advocate for her when she can’t advocate for herself).

Ask questions. Dig deeper. See if there is something going on that she may need help with. Don’t be shy. What I wouldn’t have given for someone to say to me “Linds, I think you have a problem. You’re amazing. But, let’s see if we can’t get some help”. I. Would. Have. Given. Anything. And I did…when my bestie told me to get to the doctor. What a relief it was to have someone say those words to me. I tell you, when you’re in it, you think you’re crazy, selfish and oh-so-alone…but then someone says “Houston, we have a problem”…and that ball of worry in your tummy releases just a little.

So, watch your friend. Sit with her. Take her baby when he’s fussing. Tell her to sit down and relax. To breathe. And start a conversation. 

Here are some questions you can ask to see if your friend may be suffering or heading towards postpartum depression:

“How’s your body feeling?”
“Are you getting any sleep?”
“Are you eating properly?”
“Newborns can be so hard, are you getting any rest?”
“Do you find yourself getting snippy over little things”
“Are you getting out to visit friends?”
“Have you gone out and ______________ (insert activity she typically does?”
“How does it feel to be Mom to ____________ (insert name of new squishy here?”
“No honestly, how are you feeling?”
“Have you ever thought about harming yourself? Your squishy?” (This is a suuuuuper difficult question to ask, but ask it, it could save a life).

These questions can all be asked in conversation. If she’s a good friend, don’t accept off the cuff “It’s so great!”, “I love Motherhood”. You know your friend…is she being truthful? Also, don’t bring this list and fire off all these questions at once. Ask because you want to know the answers. Listen to what she’s saying. Listen to her voice. Watch her face, her hands and her body. You’ll know. You’ll see a change. 

The most important questions you can possibly ask: “Are you ok? How can I help? Do we need to go talk to someone?”.

Don’t be afraid of pointing out your concerns to your friend. If anything, it may come as a relief that you’re acknowledging her feelings, that you’re taking control in a world she feels like she has little control of at the moment and that you genuinely care about her and her well-being. Ask the question, Mama. 

“Do we need to go talk to someone? I’m worried about you, my friend.”

As you sit and snuggle your friend’s new squishy, here’s what you’re looking for in your friend:

  • Mood swings
  • “Excessive” crying (any crying, really…just be aware)
  • Withdrawing from family and friends (hence the reason we ask if she’s getting out)
  • Change in appetite (too little or too much)
  • Serious fatigue and loss of energy
  • Insomnia OR sleeping too much
  • Fear of being a terrible Mama
  • Feelings of overwhelm, angst and worry
  • Serious anger and irritability
  • Thoughts of harming oneself or the baby (this is a scary one, but needs to be addressed head-on…don’t be scared, ask the question)

Now, this isn’t a complete list, but it’s as complete as I can get right now. You know your friend. Talk, talk, talk and watch, watch, watch. With love and compassion. No judgment. And when the time comes to suggest that she may have postpartum depression, offer to take her and her squishy to the doctor. Offer to go with her. She may or may not take you up on your offer, but ask. Then, check back. Don’t just bring up postpartum depression and let it float in the breeze. Follow up and make sure your friend is getting the help she needs.

You’re a good friend. So stay strong and ask the difficult questions. Be a pillar of support and compassion as you navigate postpartum depression with your friend. 

And, if YOU are reading this and any of the above rings true for you, please reach out to your loved ones and let them know you’re struggling. Someone will take your hand and help pull you out of the darkness. If you don’t have anyone, please CLICK HERE for a list of resources and reach out to ME…and I will help you crawl out. 

We’re a united team, Mamas. We stand tall and battle for one another. Be strong. Be powerful. Be there. 

 

The Most Important Question You Should Ask Someone on Their Weight Loss Journey

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Working in in the fitness industry for over 22 years I’ve seen a lot, and I mean a lot of programs, trends, secret formulas and fads come and go when it comes to helping women on their weight loss journey. Typically, those programs throw out claims like “Lose 20lbs in 20 days”, “One month to a shredded new you” or some other such nonsense. But, the thing that really sticks in my craw? 

It works (no, not the wraps…don’t even get me started). That marketing works. It’s effective and you plop down your hard-earned money and buy the product/program/magic pill.

You spend your money on their marketing. And hey, I’m not judging you at all, I get it. I’ve bought those programs myself. Everyone wants a quick fix, a secret formula, a magic pill that melts fat off my cellulite-dappled ass. A lot of people, and I’m talking 80+% of women when asked if they could lose a few pounds say “yes, absolutely, I want to lose weight”. 

But, my questions is why? Why do you want to lose weight? Health reasons? To fit into your jeans again? Improve your quality of life? More energy? What is the real reason you want to lose weight?

I would suggest to you that the real reason you want to lose weight is that you’d like to feel better in your own skin. Yes, yes, yes…some of you need to lose weight for health reasons and your doctor has prescribed exercise (I seriously love those doctors) but for the majority of the women I’ve spoken with, you simply want to feel better, have more energy, love yourself again, be more confident. 

That…has nothing to do with losing weight. That has everything to do with how food and fitness can make you feeeeeeeeel.

I’ve created numerous programs through Hot Mama. I’ve created a 12-week fitness and nutrition education program called Body Smarts. AMAZING RESULTS. I’ve developed at 28-day at-home workout program called IGNITE designed to increase energy. AMAZING RESULTS. I’ve created a 10-day reset program called Back on the Bandwagon. AMAZING RESULTS.

With all of these programs, women comment in our Support Squad FB Groups about the inches and pounds lost. Do you want to know what I immediately ask them? The number one question you should always ask someone who is on a new fitness and nutrition/weight loss program?

“But, how do you feel?”

That is what you should be asking someone who is trying to “lose weight” or “get healthy”. 

“How do you feel?”

There are a lot, a lot, a lot of programs out there where you can lose weight. But, they’re not all designed and developed to leave you with energy and feeling amazing. I can’t tell you the number of women I’ve talked with as they’re going through a “30-day shred” or “cleanse” or whatever the heck magic potion they just bought and I ask “how do you feel” and they say “I’m so tired. Exhausted. Horrible. TERRIBLE”. 

Sure, sure…the beginning of any new program is difficult. You’re changing habits, breaking cycles and “shocking” your body with *gasp* movement and healthy food. Your body needs time to adjust, to go through sugar withdrawal, break cravings, adapt to you drastically changing how you’ve been living your daily life! But, at the end of the program, if you’ve lost weight but still feel terrible…is that a good program? 

Is that the way I’m supposed to market my programs? Because I refuse. 

Here’s an example: I created a program called Screw the Scale. It’s a fitness program that not only takes you through 6-weeks of workouts and fitness education but it also it incorporates self-love exercises and focuses on using fitness as a tool to really learn to love your body as it is, right now.  

Screw the Scale is an emotional program. It’s hard work. It’s one of the best programs I’ve ever designed if not the best. But, it’s not a hot seller. Why? Because YOU HAVE TO DO THE WORK. There’s no secret formula. No quick fix. It’s emotional. You’re going to cry. You’re going to sweat. And, at the end of the program, you’re going to send me messages saying things like: “I’ve never loved my body this much” or “Screw the Scale has completely changed how I feel about my body, myself and my energy…I love me again”. 

Did people on Screw the Scale lose weight? Probably. Do I care? Nope. I care how you feel. 

“How do you feel?”

So, I guess I stand tall against typical fitness marketing and hope to God the shift we’re seeing towards loving your body no matter what continues. I refuse to market my programs where the focus is on weight loss. Will I mention it? Yup. Mama needs to hook you somehow and apparently telling you that you can love your body, be more confident and have more energy isn’t enough. But, I swear to you, Mamas, the focus of all I do for women is on making you feel better, love yourself and have more energy to get you through your beautiful life.

I beg of you, help me shift the conversation. The next time you speak with someone who is trying something new and trying to lose weight, don’t ask them how much weight they’ve lost, ask them how they feel. 

It’s the MOST important question you can ask someone on a fitness and nutrition program. The. Most. Important. Question.

“How do you feel?”

Stop the Excuses: Just Get Off Your Ass and Move Your Body

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The amount of time people put into making excuses as to why they don’t have time to workout blows my mind. I know, I know…we’re all super crazy ridiculously busy. Some may even say we “glorify” busy. But think…if you added up all the time you talked about working out AND all the time you felt guilty about not working out…you’d have time to workout. 

Seriously. You plan to workout tomorrow. You get your stuff ready. Then tomorrow comes and the day gets away from you. You spend a few minutes trying to figure out how to make it work. Then you spend a few minutes berating yourself because you just won’t be able to make it work. Then you spend a few minutes feeling guilty for berating yourself. Then a few more minutes spinning around in your chair contemplating how guilty you’re feeling. You’ve literally just spent 10 minutes of your day contemplating your workout when you could have been working out. 

Remember, workouts don’t have to take hours on end. In fact, a lot of current research indicates that a solid 20-minute high-intensity sweat sesh could be more beneficial to every day living than those extended low and slow workouts we all used to grind through back in the 90’s.

So, when you think you don’t have time to workout. You do. I know you do. Instead of putting the effort into all the guilt you feel for not working out and rearranging your schedule, just get off your ass and move your body. 

M’kay?

Not sure what to do? No problemo. I do. 

Workout Suggestions:

Try one of my podcasts where I literally talk you through your workout: Dig Deep with Dr. Lindsay Gee

Upper Body Strength Workout? Okie dokie: CLICK HERE

Cardiobox Workout? You got it: CLICK HERE

At-home Body Weight Workout? Sure, you bet: CLICK HERE

Strength AND Cardio Workout? YAY, alright: CLICK HERE

So there you go! A bunch of workouts you can do riiiiiight at your fingertips. Tie up your laces, grab your earphones and get to work. Stop berating yourself for not getting active and JUST GO GET ACTIVE. You’ll be so glad you did.