Habits and Hustle - Episode 62: Heidi Powell – Fitness Expert from ABC’s Extreme Weight Loss, Author, & Entrepreneur

Episode Date: May 5, 2020

Heidi Powell is a Fitness and Transformation Expert from ABC’s Extreme Weight Loss, an author, and an Entrepreneur! She talks bout the importance of speaking kindly to yourself, overcoming eating disorders and dysmorphia, and being a female in a male-dominant world. Also, this is a great episode for those looking to overcome the fears of failure. Heidi dives into her “one extra rep” method that has influenced almost every part of her life.  Youtube Link to This Episode Heidi Powell’s Website Heidi Powell’s Instagram  ⭐⭐⭐⭐⭐ Did you learn something from tuning in today? Please pay it forward and write us a 5-star review on Apple Podcasts. 📧If you have feedback for the show, please email [e-mail]  📙Get yourself a copy of Jennifer Cohen’s newest book from Habit Nest, Badass Body Goals Journal. ℹ️Habits & Hustle Website 📚Habit Nest Website 📱Follow Jennifer – Instagram – Facebook – Twitter – Jennifer’s Website Learn more about your ad choices. Visit megaphone.fm/adchoices

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You are a poster child for fitness, okay? Beyond, all right, so she was When you were on extreme weight loss to show an ABC, right? Yes, I was I was on so it was five seasons I was on season three form five with her husband. Yes, Chris Powell. Yeah, who was adorable also You guys are like the honest to the prettiest couple. The cutest couple. I cannot be the first person to ever tell you this. You guys look like a perfect American pie couple. Thank you.

And then you see our kids and they literally are like little ponies. And then they're close to YouTube. They're the cutest. And you have three kids. Four. Four kids. So I have two for my first marriage, two with Chris. Okay, first marriage.

I didn't even know you were married before. Yes, I assumed it to with Chris. Okay first marriage. I didn't even know you were married Yes, no Chris and I have only been together for 11 years and then I was married for five years prior to that So I have a 15 year old a 13 year old and eight year old and a six year old. Oh wow. I know Found out something new about you right there Okay, so you now you basically with Brady Bunch kind of. Well did he have kids? He had kids just mine in hours and was he married before? Never married before. Oh no. So this first period. He's very vision focused like for him what he's doing and the impact he wants to make that that has been his marriage until he met me. Until he met you. You changed it all. did I did let's

just talk about I mean we've actually had like a three-hour conversation even before we've been sorry the point so I'm gonna like just get into my brain okay what did we not just talk about what can I bring into the podcast okay let's talk about this so you're fit let's talk about your fitness journey so okay like I said she was on extreme weight loss. If you follow her, she's a very well-known fitness influencer, just because you walk the walk, you talk the talk, and you do so many things in the space. Thank you, I appreciate that. I love it.

Well, it's true, right? How did you start your journey with fitness? Well, I was raised in a very fit family. So fitness was something that I was just born around. So it was never foreign to me. I was a cheerleader, I was a gymnast, I was everything I'd been assigned. Actually struggled with an eating disorder as a result of that, which we can talk about another thing.

Oh, I'm sure. I mean, a lot of people who are coming from a gymnast background have a lot of struggles with that. Yeah. Well, and my mom and dad, my dad was like a six foot, one version of Chris, just musseling, big, and strong, and my mom, little muscle Barbie, like the cutest little thing. Like you.

Well, muscle Barbie definitely. My mom's like my bar. Oh, I don't know. She's like, I don't know, she's great. So yeah, eating disorder stem from that. And then for me, I actually got out of the fitness world for the, I trained right out of high school, got out of the fitness world and I did home loans

and mortgages because business is, so I'm equally as passionate about the business side as I am the training side. And that's how Chris and I met. I was actually helping him with business. He was doing the training thing and it all just became intertwined and I would

do the back end and then I also have more of like an emotional behavioral background because of addiction that my family went through and Chris is very sciencey. So we became super complimentary to each other when we started working together and then we created the show and I was re-certified as a trainer and I would help behind the scenes as he did everything on camera. And I mean, you're here in LA, so you know, filming a show is like no easy task. Like it's like, the filming alone is a full-time job.

And so Chris was literally going from person to person to person to person, and then he'd have to do Good Morning America, he'd have to do all the press associated with it, and do a real transformation at a time. Was he alone doing it? Because I by the way, I don't know if you know, I had a weight loss show for one season. No way, no with it. It was like it was a it was called a shedding for the wedding. I'm sure nobody's heard of it, but no, I actually have. Oh, you have. Because Matt Osfis was our producer and I don't know if he did it with you, but we did we had extreme weight loss

Yeah, and then we had Extreme weight loss love can't wait so we helped couples get out We only did it with three couples get ready for their wedding. Yeah That is hilarious Me and this other trainer named Nikki Hollander were the trainers on that show. It was by the same creator as the biggest loser. So, who are the really? Dave?

No, so, that biggest loser was two companies. Yes, it was two. Three-mantle, right? And three-ball. And three-ball, right? We were three-ball. Oh, okay, so this is Dave Brum, who was with nine and three-mantle.

He was the one who sold the idea to NBC, and he was independent. I think he has his own company called 257. Okay, 257, yeah. It's so funny. It's so funny. It's so funny. They are.

We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other.

We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each other. We're just trying to keep up with each, no, I'm trying to, black mine was like, I would say about 10 years ago. Our last 10 years ago. I was in 10 years ago. I was our final season, so it was 2014 to 15, is when we did Love Can't Wait. And I think that show had been on prior.

Okay, so maybe, yeah, I don't remember. I don't know the time frame exactly, but I will say this, that first of all, being on a show, I can't imagine as for Chris just having the soul trainer. I know of just having me and Nikki. It's hard. And we had other trainers behind the scenes who were helping train when we were able to do it. And we did too.

And because our clients were all over the US, we had to have somebody in every city for that person's daily accountability. But still, we were the head trainer. So Chris was filming. And I became a person who was really good at it. We're all over the US. We had to have somebody in every city for that person's daily accountability, but still, like, we were the head trainer. So Chris was filming. And I became kind of the one that would pick up the pieces

and create the structure and the problem children or the ones that were struggling would actually come stay with us in Arizona with me and my kids. And so then we started doing that. They were out to do that? No. We didn't tell anyone.

Oh wow. Now everybody knows. They knew the production company. Yeah. I don't know if I'm allowed to say it, but they all knew. We, we didn't tell anyone. Oh wow. Now everybody knows. They knew the production company. Yeah. I don't know if I'm allowed to say it, but they all knew. We ended up doing an Arizona house. So like they actually had a company rented house that they would keep like four to 10 people in it

any given time. Because we got to the point where our show had 16 participants per year. And so they would keep them in Arizona. I would train them. And we'd send them home as they were good. Then we'd bring people that were struggling in, keep them for a couple months or a week,

or however long they needed, send them home. The production company then started telling ABC what was going on. And they kind of were like, hey, it's a whole family thing. It's Chris, it's his wife, it's his kids. And they started kind of slowly bringing me on. And then season four and five. That's how it happened. When I was pregnant every season, I was literally having babies.

Yeah. Oh, wait, so how does that sound? That's amazing. I didn't understand how your show structure is. I know. Compared to the biggest loser, how does it work for a train weight loss? Biggest loser is three months. Yeah, it was.

And now it's coming back. I'm biggest loser's three months, I believe, or something like that. Yeah, it was and actually some I'm not saying. Yeah, I'm biggest losers three months I believe or something like yeah, yeah, very short term so the way that the trainers would work with the people Wasn't a structure that works for us because it could be it was short term you could do faster weight loss and get the results for us We have a full year with the person so we would start. Oh my god. Yes, we would start season one like 2010 say June 2010 By I think it was earlier, but by June 2011 that person's year is up So all of those people were after finale now we had actually started season two halfway through season one So we overlapped and then season three started here

Then we got to the point where it was like, season three was a full year, season four, and we doubled the participants. So every year, we worked with 16 to 20 people because some of them were couples. Oh, wow. Yeah, and then we ended up. That's a grind though. It was.

And we would, so as we were finishing, say, season four in May, we were casting season five, March, April. And so Chris and I had a ton of work there because we were so picky about, March, April. And so, Chris and I had a ton of work there, because we were so picky about who we worked with, we would spend weeks with these people, like 40 of them, to narrow it down to the finalists. We are trainers, we are not talent. 100% right?

Right, well, I mean, they make you talent, right? But yeah, you have to be opposite, because normally what would happen, and well, a lot of times what happens, is they find talent. Talent, yeah. And then you play a trainer on TV. Yeah, but you have to be opposite because normally what would happen is, a lot of times what happens is they find talent. And then you play a trainer on TV. Yeah, but you were actually opposite. And that for like TV was something

that was so terrifying in camera. And anything where I had to like speak, because I could speak to somebody in person and I could train them and I could feel them and I could get them to where they needed to go, with a second you put a camera in front of me. I just wasn't, I didn't feel like where they needed to go. With a second, you put a camera in front of me. I just wasn't. I didn't feel like I was made for that.

Right, right. But it's so natural when they're following you around and it's something they're just doing what you love to do, you become good. Whatever it is that you're doing. Because you're doing it like you're authentic with that. Yeah, it was like something that came from like you. Yeah. And so did you put together the programs? 100% of them.

Yeah. Chris and I bolted all together the programs? 100% of them. Yep. Chris and I bolted all of the programs. And it was at first, it was a little bit hard because it was the same producers as Biggest Loser. So they were used to these faster things. And season one and two, I think we were a little more extreme with the clients. And then by season three, actually,

in the middle of season two, we're like, can that doesn't work? Like we can't we can't do things that are gonna hurt our clients long-term. We can't do things that are gonna be trade their trust. Like we need to keep in mind transformation first, shoot a show second. Because if we can't maintain that person's trust and actually get them long-term results because we need their trust the whole time. We have no show. But if we can have a transformation and we can help people understand the value of being vulnerable and opening up

and talking about their challenges and their struggles and if they binge, talk about it on camera. Let us like reenact a moment where you're eating pizza in your car because it happened. I'm sure it happens a lot. Yes, it created some really cool moments. And that's real. Yes, and created some really cool moments. And that's real. Yeah, and that's really what happens in real life.

So the thing with biggest loser is obviously you're sequestered for a very finite period of time. But the big criticism that I remember is that people don't maintain their weight loss, right? Because we do things with that extreme. I mean, yeah. Then no one can work out for 10 hours a day and maintain that, right?

No, you can't. And so we were different, because we didn't have to do it all in three months. We had it in four years. Yeah, that sounds like a real, it sounds like a real, that sounds like a program, something that can actually abide by.

And actually towards the end, so the first season we started out with people that were, I believe James was 600 pounds. So there were some that were really, really big. By season four and five, we actually had, we would get smaller every season just to make it more realistic. And that's harder. It is.

It is harder, but it was also something where it's like, hey, hopefully we just want, we wanted our, a lot of the criticism of Biggest Loser was coming out where people were gaining the weight back. And we wanted the best chance, but at the end of the day, like one thing I've had to learn to be okay with Chris and I both, people have free will. You can lay it out, you can give them the way, you can make it totally sustainable

and something that they do, they can do for the rest of their lives. You can give them all of the mental, emotional, soul tips, but if they don't choose it and they don't want to maintain it, you can't make them. And that's what it is hard. I know the media loves to poke holes in like, oh, it was Biggest Losers plan or was this? No, but then the day it's all choice. And I'm sure there were things done on Biggest Losers or wherever where it did suppress their

metabolism, but that's also a natural result of rapid weight loss, you know. really there were things done on Biggestoos or wherever where it did suppress their metabolism but that's also a natural result of rapid weight loss. Yeah. And something you can actually kickstart too if you have the right training. And also if you have more muscle on your body, more muscle, you can burn more calories. So how many hours, like day to day, how were you training these people? Was it two hours a day, an hour a day? What were you doing?

So we actually did, we start small with everybody. So like, I'm not sure if I go up or down with speed, what are you at? I'm just starting out 2.1 for speed. Oh my gosh, I'm going slow because I'm not used to this. Okay, you can listen, Heidi. You should go in 10 speed. We're on these treadmills, by the way, for people who don't, or listening to this. I know.

If I'm reading heavy, it's because I'm not used to walking. It's not what you think. Yeah. It's just because you're walking on a treadmill. So we actually do things a little bit different. In fact, a lot of the people on our show when we would first give them their nutrition plans are like, there's no way.

Like, I can't eat 2,500 calories in a loose way. And we'd be like, just trust us. Like, you're coming from 10,000 calories a day. You can go down to 2,500 or 4000 and make it because the thing is the less we can do up front and have them lose weight, the better off we are long-term. Now that totally defies what they did on Big Assusor. But you understand as a trainer, it's like you just play one card at a time. You sit there, you have this whole hand and for all of our people would be like, hey, you're 500 pounds, you have these amazing VA

and disease quads that are like metabolic furnaces, your whole body is a metabolic furnace, you're just eating so much right now that you can't burn the fat. So cool, keep you eating like this and just move. So let's try moving for 20 minutes today. And if they're dropping weight, we let them keep going until they stop. Then it's like, okay.

Now just drop your calories by a thousand. Or it might be, how many days a week are you bingeing? Five, seven? Case of binge, five days instead of seven. Like just, it's literally the smallest baby step. So it's like, hey, all you have to do is every other day, cut out your pizza. Or every other day do this. And then it's like, you kickstart you have to do is every other day, cut out your pizza or every other day do this and then it's like you kickstart them

You have them do one thing. It starts dropping the weight off and they get result and then once that stops It's like, okay, now that you've settled into that let's increase your cardio by 30 minutes or whatever it is that's amazing So it sounds to me what you do is you let them hit a plateau Yes, and then once they hit that plateau, then you tweak and change it. 100%. I am especially with my eating disorder past. Any type of restrictive diet is only going to throw you into a downward spiral. It's going to make you feel like you can't do it. You're going to quit. Even if you gain the weight or you lose the weight, you're going to gain it back because

it's not sustainable. You need something that works and it's one card at a time. It's like playing poker with your body. It is though. That's what it is. So let's go back to your eating disorder because what's interesting about yours is you kind of did it, you had the opposite, right? You weren't overweight. You seemed like you were underweight because I can see your bones are very, very small.

They are small with big, big muscles on top of the bones, but besides that, you were saying, because when you were a gymnast, whatever else, it's kind of part of what happens a lot of times. Yeah, I am a smaller-boned person, and it's funny, because I had body dysmorphia as bad as I did Anorexia which then turned to bulimia but the dysmorphia was everything because I was a small person

But I compared myself to my mom who is a smaller-born person because you only know who you're around What you know, yes, and so for me I always was like gosh, I'm I'm an inch and a half taller than her and I'm 10 pounds heavier So all I saw was like, gosh, I'm an inch and a half taller than her and I'm 10 pounds heavier. So all I saw was that I was bigger. I didn't understand, my brain wasn't developed enough to understand that, no, you just have a slightly bigger frame and that's okay. What it doesn't matter, you know?

So for me, how old are you at this point? I started having body image issues 12. I mean, maybe even younger. Really even town. Yes, I was a gymnast. And I remember buckling my seatbelt in the car next to a friend of mine who was smaller-bone, hadn't yet hit a growth spurt.

And I remember cutting off a part of my stomach and I was like, oh my gosh. I have, in my mind, I hate this phrase, but I remember saying, I'm fat. Like it was just this, and I wasn't looking back, I was so tiny, but I remember saying, I'm fat. Like it was just this, and I wasn't looking back, I was so tiny, but it was just the way that my brain was unable to perceive the reality of the situation. And my parents were such fitnessy, amazing people who were like, oh come to the gym, let's go work out, let's do this, let's do very

trying so hard to just get me to enjoy life the way that they did. But in my mind, I was like, I'm not my mom. Like, I'm not as finished as she is. I'm not this. I felt like in order to get the love that she got from my dad, which was a lot. He do it on her till the day he died. I felt like I needed to be who she was. So it's not their fault because obviously it was mine.

It was my lack of information. It was everything they were doing to try to provide me with the healthiest lifestyle possible. I was taking it and letting my insecurities make it something that it wasn't. And so yeah, it was a really... so how did it... How did it manifest at that age? It didn't really manifest until when I was 16, I was a cheerleader at that point, 16 through, actually 15 through high school, and high school. I was a flyer, so I was a one on top. Oh, yeah. And my undeveloped brain was like, oh, it's all about how heavy I am. Where the reality is, did you ever do cheer?

No, but I just watched the cheer documentary on Netflix and I saw how they fly. Is flyers go? It's the flyer. Yes, that's crazy. But in my mind, so I realize now because I have body awareness with age comes body awareness and just knowledge in general, but like how light you are is how tight you are. Like it doesn't it literally the more you can control your body, the lighter and easier you are for a base, but at the time, I didn't get that. Right.

And so I thought, I wouldn't even, like I remember being like, oh my gosh, I'm so thirsty, but it's middle of practice. I don't even wanna drink water because I'm gonna get heavier. So I would not drink water in practice. Oh my gosh, I'm gonna, which? Yeah, hold on, drink up.

Mm-hmm. Mm-hmm. But, so I ended up blowing out my ACL, my sophomore year, junior year. And when I couldn't work out in my mind, I was like, gosh, I can't work out. I am gonna gain weight. I can't eat.

I cannot eat, so I stopped eating as much as I could. God down to, I was like 89 pounds, almost five, six. Like right now, just for, I'm like 123. So I was like 35 pounds less than I am now. I can't even imagine that. I was, but it was hideable a little bit because I have muscley, but now you're very muscley. Well, but it was my family started noticing

and my coach noticed and I ended up blowing out my ACL again the next year. Same thing. Got even smaller, sicker. My dad would force me to keep me like, you gotta eat a cheeseburger, you'd cry. So I'd eat, and then I started learning how to purge, because in my mind, I just couldn't, I couldn't conceptualize how food would go in my body

and not turn to fat. And I was so scared of any extra fat because I felt like, if I don't look like my mom, I'm not loveable to get. Yeah, yeah. This episode is brought to you by FX's The Bear. The hit series returns with Jeremy Allen White and the Golden Globe winning role of Karmie. He and the team will transform their family sandwich shop into a next level spot, all while being forced to come together in new ways as they confront

their past and reckon with who they want to be in the future. FX is the bear, all episodes now streaming only on Hulu. Oof, not how you would have done that. You like working with people you can rely on. Like USAA, who has helped guide the military community for the past 100 years. USAA, get a quote today. It's interesting that your mom was that person. I mean, I guess that does happen, right? Because your world is very, you're myopic at that age too. Not really. Not really small.

Yes. Were you comparing yourself to the other girls who were you're cheering with or? You know what's interesting, not as much. I'm sure I was, but not as much. I always, I think we all have one person we crave love from and try and get it. And for me, it was always my dad. And I think that I tried, it's funny

because he was so against and trying to fix my eating disorder, but it was like, I just couldn't get past it because I was scared, and my dad was so proud of his family. He'd be like, you know, look at you guys, you're also accomplished, you get straight A's. We have the best family, he was so good, and he was successful, and, oh, you guys, you go in, and you're so polite to people, I'm so proud of you.

And in my mind, I'm like, oh my gosh, if I become like, I'm the one daughter, I hear three sons and one daughter, and if I'm out, oh my gosh, if I become like, I'm one daughter. I he has three sons and one daughter. And if I'm out of shape, what does that mean about me and what I say about our family and who he is. And so there was just so much family pride to the point where it kind of paralyzed me. Right. And it wasn't until I had, I got married and pregnant with my first baby that I actually stopped.

I was still, my husband had no idea, but I was still believing. How did you hide it? It wasn't all day every day. It was for a period of time before I started dating him. I mean, it consumed, it was a full on, like a drug addiction. I went from a straightaway student in high school

to ASU failing. Could not keep my grades up, because I was so consumed by, oh my gosh, I ate something, I need to throw it up. Oh, and Dave is this constant cycle, like restrict binge, restrict binge, just over and over, day after day after day. So what kind, so like, would you exercise,

would you also exercise, believe me? Yes and no. Or fanatic, I guess. I didn't, I know what you're talking about yeah I never exercised to the point of I I threw up more than I exercise the calories off right so but did you also exercise though I did but not not for hours I remember seeing girls and being like yeah I'll stick with the toilet I know I see these girls now.

It looks like the purging is much easier. Right? Yeah, it's just like it. I mean, listen, I would always be like, I wish, sometimes when I was younger, it's just a terrible thing to say. But when I felt like I was like, I binge all the time, I wish I had the ability to do what.

Do you have a hairpin? I heard that from. But for me, like, it didn me, I couldn't figure it out. Yeah, it's a good thing. It was something I hid. So I stopped throwing up when I had babies because I just, but while you were pregnant, you were doing it. No, I was not.

Not when I was pregnant. I wore nursing, because when I'm nursing, I realized I'm like, oh my gosh, I can eat all this food and burn it off. Right, you can burn it off. After I was nursing between Maddox and Marley, it started again. And then I got pregnant.

It's easy not to, when you're pregnant, because you're like, can, building a baby. What do I want it to be made of? And it's also a kind of more acceptable in your brain to be like, to be bigger, right? So, and the way I would hide it, I don't know that it was a daily thing at that point when I was married married because you get busy

Busy for me keeps me out of trouble, but it was something But it was lady by the way, it keeps people out of trouble It does, but it was late at night if I would eat like if I would sit and watch a show and I would start eating Crappers or something that I'd be like gosh, I won too many my brain and then I'd be like I might as well eat like it just or blind Binging you know I do too like, I might as well eat, like it just, or blind binging. You know, I do too. But by the way, I still do that, or not the binging part, but I'm like,

if I have like, oh, I have a few french fries. And I'm like, well, I already had too many. I might as well. If I'm the ice cream. Exactly. Or like, or like three more orders of french fries. Yes. It's a crazy psychological mind-firing.

I know. And then you really feel bad I know you do and that that kept me in that horrible cycle and it wasn't until I didn't get better after Marley a little bit better and for me It wasn't until my divorce when it started happening again, which was but I was keeping my I knew by then Okay, if I keep myself busy, I'm gonna be fine and even though I wasn't Binging and purging as much, the anorexia and the body just more fear was still there. Like I remember I would go till 5 p.m.

and have like a half a sandwich. And then I'd like barely eat anything at night because in my mind, I just didn't think I'd be able to maintain the physique that I had. How am I able to, I mean, I asked this to people all the time who are anorexic or are, How do they have the ability to have that mental strength it takes mental fortitude and strength it does discipline that off the charts It does it does and I have that I also for me so when I learned when I taught myself how to throw up I actually became

Something I never was before and that was a food addict. And so that, and that was bad. So like that, I mean fast forward to when I worked on the show, I had never told Chris, I had a needy disorder and I felt like I had gone through it because I had gone to therapy. I wasn't visioning and purging

because I was so busy with Chris. Like, I don't even think I ever have since I've been married to Chris or with Chris. He also taught me, Chris taught me how to eat more. Like I would always be like, I want a girl, but I want a girl, like I had muscle groups I couldn't grow. And he'd be like, you can keep complaining or you can listen to me, like you have to eat.

You have to eat more. So he was like, he put me on a plan. And he's like, try it out. It was like 2000 calories. He's like, if it doesn't work, give it two weeks, and then go back to what wasn't working before. Right, right. And I'm like, oh, I love that. I can try it. So it took me two or three times, like trying and sticking to it before I'm like, oh my gosh, like he's right.

And that changed my way of thinking. Knowing that food wasn't the enemy and knowing that I could eat things that like I had deprived myself up before was game-changing for me. eat things that like I had deprived myself of before was game changing for me. And then I just for a good metabolism at all. Not only you think that, but what happens is the longer you go eating more food, the more regulated your metabolism gets to the foods that you are eating. Right. Right. So I do think I had a suppressed metabolism, but I think the more my body, and I might have felt a little bit fluffy for a while. And I did. I remember because it was like a week and a half. I

was like, oh my gosh, I'm gaining, I'm gaining. And then like at the two-week mark, you just start evening out. So it's that consistency that really like helped change my body. But then it wasn't until I started competing that like I truly feel like my body dysmorphia was, I wouldn't say gone away, because I think we all have some sort of body dysmorphia. But there was more of an acceptance there, because then I had my own coach who was like,

listen, in order to be competitive on stage, you're too small, like you need to eat. I know you're eating at the time, it was like 1800 calories, and he was like, no more running, no cardio of any kind, I need you to eat a lot of food. And so he gave me my macros, scared the crap out of me, like trying to eat that much, but it literally,

like I knew I had to check in with him every single week or I was not gonna follow the plan. Like I needed to go in there and be able to say, oh my gosh, I feel like I'm not on track and have him look at me and say, no, you're on track. Like you're supposed to gain weight. So knowing that gaining weight was a part of my plan completely shifted my mind and it's the whole like ignorance is bliss but knowledge is power.

Like it was nice to like not know some of the things that I knew, but it's so much better now for me. Like I know if I start feeling softer, I need more carbs. If I start feeling too... I had that problem. I feel super soft now. Well, and the thing is, you might need more carbs

and less fat and actually lift heavier weights or something. So I understand my body. So for me, like even right after my surgery, it was a big deal for me not to fall into any disorder eating because I actually knew, okay, my body is what it is right now. I know I have the power to make it what I want later. I'm going to be patient. I'm going to love it through this. I'm going to care for my knee and not do anything stupid.

I'm going to eat enough now so my metabolism doesn't suffer. That way when I'm ready, I can start and the rest was great for me. Well, you also though, like what happens to people who are naturally, like you are naturally small, naturally lean, right? You're like what we call like a, like a not a mezzo morph, but a mezzo morph, a mezzo morph.

I'm kind of a blend. I see you like maybe a blend to some, but you look like an extra more pole than because you're so lean, naturally and small. So like my friends who are like that, they can lift two pounds and they look ripped, you know? And they look super fit. Me, I gotta like be in the gym doing this,

doing that like, I think genetics does play a piece in it though. They do, they say genetics loads the gun. I heard this. Like, style pulls the trigger. Like style pulls the trigger. And it does. And I. They say, genetics loads the gut. I heard this. I like style pulls the trigger. I like style pulls the trigger. It does. And I think it's that's part of understanding. Like I know for me, a high carb diet is the best thing for me. High carb low fat. And if I want to increase my metabolism,

I have to go high carb high fat and really load my body so that when I start lowering my fat, I'm like a burning machine. But like another body type, you might be a high fat low-car person. I don't know. I think I've saved you before we started the podcast. Like the last two, three months, I bid off my food when I normally would eat.

I've been traveling a lot, I've been exercising. Good. I always do. That's to be a consistent part of my morning routine. Yeah. However, this is why I think what you eat is 95% of it. Yeah. Because it is. It because I still gained, I told you like eight pounds in like, you know, acubalent of in the last two months. Yeah.

Just based on me not following a proper diet. Yeah. And still working on like a feet. That yeah, it is. And I've been eating carbs and this is the result. I don't know. But you don't even, I'm like a lot of carbs. Yes. But I've been doing the over, I've been bingeing it,

like five muffins, because one muffins on enough, I know, muffins are so damn good. Right, I know. So I think that like, no, people having to know what they are, but it's scary because I think that, God, you're saying, you need to eat more carbs to get lean. It's not something that most people here. No, it's not.

It's not. It's not. So, for example, in our app, I would say 9 out of 10 people that enter their age, height, weight, gender, goals, get the calories back, and they come back and they say, this is way too high. There's no way. Nobody I'm going to lose weight and do this. What's the app called? Transform with Kristen Hyde. Yeah. What's Kristen's idea? But when they do and we'll say,

hey, trust us, do this for a month. Let the app guide you because the app has like smart technology where if you're plateauing, it tweaks the plan for you. Not every single person that goes on it and trust the process is so surprised. Like if you were to go to our boards, people are like, I can't believe I'm eating this much food and losing weight, but it takes consistency and actually trusting the process. You have to, you can't just try something for two weeks and think, oh my gosh, it's not working. You have to stick to the plan. And sometimes our bodies do need a little bit of a reset with more food

and then it'll start evening out and then when you plateau okay we'll change one more thing. Oh plateau one more thing. So a lot of people are under eating because we're so programmed to think that the deprivation diets and the low calorie diets are what are going to help us wait because we want that instant gratification. Absolutely. What happened? That's not the reality of it. want that instant gratification. Absolutely. What happened? That's not the reality of it. More from our guest, but first a few words from our sponsors. So are you looking for the perfect gift for your mom or another loved one? I know how difficult it is for me to always try to find the perfect mother's day gift. And that's why I'm so happy I found Skylight Frame. My mom lives really far away in Canada still. and me being in LA with my

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So what do you think about intermittent fasting and keto, genic diets and all these other types of fads that come and go? I think it's actually, so those two I think are great for the right person. I wouldn't do well on a keto diet because I know how my body does on carbs. My mom on the other hand, who's a little more mesomorph in me,

I'm a blend between my mom and my dad obviously, my dad's a lot longer and leaner. My mom does really, really well on keto. And for her, I think hormones play a part. Yeah. She's older, and I know a lot of her friends that are doing keto are really seeing a lot of success, and it's working for them, but it takes playing around with things. But when I say playing around, I don't mean play around like I said for a week and decide it's not for you.

You have to commit to like a 12 week plan and see the whole thing through no matter what. Because at the end of the day, even if you don't lose weight, you're getting used to structured eating and you're seeing what works for you. So I do like keto for a lot of people. We're actually incorporating keto into our app. We do carb cycling. We'll have keto in there. So when do you do carb cycling?

When do you think carb cycling is a good thing to do for who and for when? It's, we carb cycle with every person on our show, every single person car cycle. Yeah. Okay, so tell people what carb cycle you guys is because. Tell people are like, hmm, what's carb cycle?

Yeah, so carb cycling is alternating high carb days and low carb days, which as you know, we're so programmed to be terrified of carbohydrates. And so car, in my dream world, most people would be higher carb because that's what works for me. And a lot of our people do that and lose a lot of weight. But by saying, hey, you can have carbs today.

We're gonna cut them out tomorrow and when we cut out the carbs, we're gonna have fat. Okay, you can have carbs tomorrow. We're gonna cut them out the next day. We're gonna add fat in place of the carbs. So it's really simple. It's like five meals a day. We do a block of protein, a block of carbs, a block of veggies.

A block of protein carbs veggies. And then the last meal of the day, we cut out the carbs on a high carb day, and then we flip it. So the next day, it'll be protein fat and veggies, protein fat veggies. There's no carbs. For every snack. Yeah.

Do cyclone. One day you're able to have carbs. One day you're not facing it. And there are different cycles for different goals. So if your goal is to lose fat fast, we would do a turbo cycle, which has more low carb days per high carb days. If your goal is, like we have a fit cycle

where it's gonna be five high carb days to two low carb days, and everyone on our show did that because we had them exercising. We wouldn't let them do very many low carb days until they got closer to their finale when their bodies may have needed another card, then we go high low, high low,

high low, or high low, high low, low. But you can play around with it. And then when you play toe, you just bump it up and you do all high carb days for like a week or two. But when you're saying carbs, you're talking, you're not talking, you're talking more like sweet potatoes, like veggie and you're counting fruit and veggies as your carbs, yeah.

We are. So veggies that are cruciferous and green, they're free foods for us on our plan. But if it's like a sweet potato or tomatoes, corn carrots, those because they have sugars, you would want to do it appropriately in your high carb content. Right. But yeah, for the most part that, I would consider an on our app marshmallow dream bars, right? Right.

Two A and a weight here. Yes. Okay. That is a high carb for me. That is a carb source. Now, is it the healthiest? No, but for me, I know I need to eat something that makes me feel like I'm indulging every day or I'm gonna end up binging. And I think most people are like that.

And if every day doesn't work for you or if it puts this slippery slope, then you would say, hey, every other day, add in a food that you love or once a week add in a food that you love, but it's really important to have a meal plan customized to you for what your needs are and what's gonna help you stick to your plan.

So, okay, so how about intermittent fasting? Yes, intermittent fasting is the same thing. Some people do really well on it. I don't intermittent fast, and the reason that I don't is I feel like if I don't start first thing in the morning, I start having mental thoughts of deprivation, which kick me into my old patterns. But some people do better if they know they have a window. And that window, there's a beginning, which is late, but there's also an end. And just some kind of structure for them is a massive deal and it gives them a sense of willpower too.

If they're like, hey, my window doesn't open till 2 p.m. I'm going to go 2 to 8 or 2 to 10 whatever it is. And it helps a lot of people that have weird schedules with work as well. So I'm not against any of it. Vitamin water just dropped a new zero sugar flavor called with love. Get the taste of raspberry and dark chocolate for the all warm, all fuzzy, all self-care, zero self-doubt you. Grab a with love today.

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two weeks or get 50% off a paid membership. Text health to 30, 30, 30. It's gonna work, but first you need to be one of the next 500 people to text health to 30, 30, 30. It's gonna work, but first, you need to be one of the next 500 people to text health to 30, 30, 30. But you're old school, though. You eat your bread. I do. You're old school. You have blackwell bread.

It works for me. But listen, it works. If it ain't broke, don't face it. Exactly. My motto. I mean, you eat your lunch, you eat your bread, your breakfast, you eat your dinner, you have your snaps in the middle of your... I do five meals a day.

You do five meals, you said. And so, when you work out, are you doing strictly weights? Right now I'm doing strictly weights. So I've done mostly weights for the past five years as I've tried to change my body type and going from more of a runner build, like a musly runner build to, I can do it.

I can do it. Yeah, yeah. And so I only run if my coach has me right before I go on stage Meaning like the week before he might say hey three days this week run just to flush out water But never to really burn that see what I like what you just said I think this is so important is that even coaches have coaches because and I believe the best coaches have coaches because they're Teachable absolutely and I think also, even people who are fitness professionals are in this big, you get stuck in your own rut,

because it's all, it's what you do for other people. It's like a hamster wheel. You can forget, and you need to kind of like basically spike it up and use variety and get coached properly. And so I love that you said that because it's not, people should, the matter of how fit or how much knowledge you think you have, sometimes to really get to the result for the goal that you want, you need to find somebody

to help be accountable to. It's true. And for me, I didn't realize how much I was missing out on as a trainer until I experienced my own body transformation because my life was all about everybody else. Like it was about all 15, 20 people every single year, it was about Chris, it was about my kids, it was about, it was never about me.

And while there was so much guilt, turning and putting myself through a transformation or having helped put me through it, changed both me and Chris, because we both started competing. Change the way that we made plans for other people, how patient we were with our body, what we knew was capable with their body.

It was the most eye-opening, amazing thing for me. So he also does these competitions. So, okay, this little story behind it, we actually had season five of our show. We had two people at the end of the year that stood up because all season long, like for somebody, we will have them do milestones every three months. We'll be like, okay, let's go climb this mountain.

Let's run a half marathon, let's do this. So we were constantly doing these things with our people for camera and for their transformation. And so they stood up on the, it was Josh and Kelly. They stood up on stage at the end, and they're like, hey, Chris and Heidi, we love you. You have taught us so much about ourselves by forcing us to do these things that make us grow and running these,

they, I think they had done, I don't remember what their challenge was. But basically, like, hey, we've done these amazing challenges. We want to challenge you guys. And they're like, we think you guys need to feel the same sense of accomplishment that comes from competing for you. We want to do a bodybuilding competition and we want you to do it

with us. And so I'm like, what the? I had no idea. There was like the key figure physique. I didn't even know there were like categories, but we both said yes. We're like, okay, whatever we'll do it. We're not, we won't back out of anything. Right, wow. And then yeah, it ended up being something where Chris, I actually wasn't convinced I was gonna do it. But we went on some show, like National News Show and Chris was like, oh, we have an announcement. We're gonna be doing a bodybuilding show and I'm like, okay, it looks like we're really here.

I know, that's what I had to do. Yes, so I had to do it. Yes. So I had to do it. Chris went Friday night. I went Saturday. He had, we really trained for. I trained, I think harder than he did. He swept it, like won his division, won the older division, won overall, like came in with all these swords and trophies.

Everyone was like, oh, Heidi, you're gonna kill it too. You're gonna do great. I bombed. I had no, cause it's all about stage confidence and presence and knowing your angles and it's not even about who has the better frame or build, even though I knew I needed to change a lot. It was the most devastating thing as an adult.

I had ever experienced and so for me, I was like, hell thing as an adult I had ever experienced. And so for me, I was like, hell no. Like I am not stopping here. So I continued. Yeah, I called up my coach and I'm like, Hey, how do I get my pro card? I am not stopping until I become a pro. So it took me two and a half years to get my pro card.

And now I compete as a pro. Wow. So, hey, so that's so basically, and now I love love it and I'm hooked because I need a goal for me. So what did you win? What do you have now? So you have to win or place in like a local show. So I got second, I made it took a while. So I finally got second in a local show, went to the national level, bombed at Nationals.

So many times, three or four, three times. I had about two years where I gave everything, but it was almost too much in my brain. When I finally let loose, and I'm like, gosh, I just need to have fun with this. The next year, I literally, it was like, I won, and then I won overall, and then I win this show, and I won overall, and then it's like,

sometimes we have to let go in our minds a little bit and have fun and not be so serious. Yeah. It's true. Because you hold on so tightly. I was rigid on stage. It wasn't until I didn't care about the result. I cared more about the work.

And I started loving the work. And I started loving. I'm like, you know what? I'm just gonna go on stage and have fun. Like why? And I think I was still up in my head, like telling myself, I can't win, I can't win, all these grow, I wasn't winning.

But when I was like, it's not about winning, it's about the fact that I set a goal and I'm here. And I'm at my personal best now. Now I take that and I need to present it on stage. That's when I actually started winning. Well, that's right. So then the next year, I started doing a couple of pro shows. I won one and placed top five in another.

And then I took last year off because of my knee. And this year, I actually, scary to say, I actually want to try to go to Olympia. I just have to win one show. What? Yes, I know. Okay, you know what I know. That keeps, first of all, that blows my mind

because for more than anything, because a lot of girls that I've met who are doing a lot of competitions, also it's a trigger for anorexia, bulimia, and food disorders because what happens is once you get off the stage you go back to life, it's really hard, because you come back, you end up softening yourself.

Yeah, so I'm surprised that you put yourself in that situation where that can be a trigger maybe. Well, for me, it's like I feel like, because I had mentioned I might do a show in a month, I haven't counted my macros in a year and a half. And the reason why I spent so long counting and knowing how much I needed to eat, that I know now what night, if I don't feel like I've had enough, I need to do peanut butter

and tons of banana or something like that. So for me, it's different in that I feel like I've actually intuitively gotten myself to a point where I can maintain where I am and not deprive. And it's, like, my bend my bend like behaviors any feeling of wanting to overeat they're gone because I eat so much consistently. I'm really worried you're brave. It's like not here and it's not here anymore. It's literally here and so I feel like I can maintain this like I if I want sugar cookie I'm gonna eat it like I don want a sugar cookie, I'm gonna eat it. Like, I don't usually do gluten, but I'm gonna do it.

Or if I see like a piece of cake that is gluten free, I'm gonna eat it. And I just know on my mind, I can offset it by doing more protein or lower fat carbs later on in the day. So I spent five years kind of training my body. So when you say high, you eat a high carb diet. You're not eating donuts all day, right? So what do you eat? What do you eat? and give me a day in the life of hiding? So I start every day with a protein shake and a marshmallow dream bar.

Every day, every day. What kind of protein change? I do ours. We have the best. I'll have to do it. Yes, it's so good. What is it? The way protein or is it? It's way protein. And actually ours are the the ones that I drink so we have way protein But I drink the low carb meal replacement so it's just there's a little more fat in it I'll tiny bit of carbs because I just know I need the calories I'm so I'll do that plus a marshmallow dream bar three hours later. I'll do But what's in it? You don't believe like eight you say water. I the flavor do can you do way or no? I can't.

And I know you're flavor- The flavor you told me. Like song your story. Like what's the best thing in the world? The salted caramel. Is that the one? Oh, and the mint cookie. You're going to die.

You really will die. Okay. And you're going to send it to you. Don't forget. No, I will not. You will love them. Okay. So I'll do that in the morning just with water and ice.

Chris loves to mix this with almond milk. We flavored them so that you can just put water in and it tastes amazing. So three hours later I'll do like white rice. I don't do brown. Why? It gets to my muscles faster. It's a faster digestion.

So it's more of a bodybuilding thing. I just, I like it to absorb. And I'll also do white potatoes and sweet potatoes. So I don't just stick with sweet potatoes. Sweet potatoes have more fiber, but potatoes, white potatoes are resistant. Yeah, yeah. And they're one of the most satiating foods out there.

So I love, I think they're so good. That's my big weakness though. I love potatoes. But do balance it with chicken. Sometimes when I eat, when I love the potatoes, so much I get so gung ho, I'll have like six potatoes. So if you do your protein first, and a glass of water, that's my thing.

And then with the potatoes, I'm like, I didn't like them as much as I would have if I hadn't drank the water in eighth of protein first. So that's a big thing for me. I do protein first. Protein first with everything. Protein first. And then if I do a salad, I'll usually go. I do protein first. Protein first with everything. Protein first. And then if I do a salad, I'll usually go, I'll make sure there's beans or rice or I eat like,

a banana on the side. I don't steer away from fruits where a lot of people do. No, I don't either. I do a ton of fruit. And then I might do another, like if I all quest bar or quest chips and like another marshmallow dream bar or potatoes, I do tons of potatoes rice and like a marshmallow dream bar.

Those are my... Most of the marshmallow dream bar, you just like them that much. They're easy. And like as a mom, you're driving around so much. You drive along the Arizona and all that, you're in the car all the time. Oh yeah, four kids and they're all in dance

and in the main piano the time. Oh yeah. Four kids, and they're all in dance, and in Maine, and piano, and everything in the world. So yeah, it's always in the car from one to the next. Okay, how do you fight hate? So how do you find the time? Because I'm having a real struggle, having two kids, and trying to work, trying to do a podcast,

trying to do all these other likeance Larry businesses. It's hard. I know. And like you said, you're in the car. I mean, I do have the nanny who helps me, but yeah, I mean, the truth is if you want to be an active participant in your kids life, you have to be involved and you have to be present. I know, and it's really hard. It's hard.

It's, I, how, what are the ages of your kids? 47 now. Yeah. So for me, it's a little bit easier. A little older, right? Like older. There's an older parent and younger. So for me, it's a little bit easier. You're older, right? Like, older, there's an older parent and younger. So it's almost, they have each other.

And then I also am lucky because they both have different dads who are like both sets. That's right, guys. That's who you need to do. I can depend on one kid with my first husband. Okay, like you. And then one kid with my second husband. He does make it easier in a way.

What? I mean, before you told me that like six years ago. So I know a lot of people with their exes are like, oh, it's so bad, we have, it's awesome for us. Like, I mean, we all have differences of opinions, but at the same time, they both want to be very active in their kids' lives. So I have double the help when it comes to men. Oh, you're

sad. So lucky. And then they both love the other kids like an uncle. So Chris loves Maddox and Marley like an uncle or his own kid. Derek loves cash and Ruby the same. So I am lucky. It's not very easy. It's yeah. But I am lucky. How do you do it though? Like are you do have like a routine or a structure that you kind of like in the morning? Like what do you do in the morning? So in the morning, Chris and I split because we actually, my kids go to three different schools. So, because we have a health school.

Do you have a health school? So or no. We do have health, not mornings. Okay. And our health is only available for like three hour chunks. So we go three hours, three hours. It's these neck, because an anti-tournal work's hard, you know? I know. I could beat that for more than a podcast. That's the three hours. It's these, because Nanny turned over it's hard, you know? I know.

I could beat that's more than a podcast. That's the entire series. It is. That's a series. That's a hot Nanny that's gonna quit pretty soon. Just telling you. That's literally a series. That's not even one podcast.

That's the, that's the bane of my existence. I know. I'm going through it right now. Me too. It's a bane way to do it. I know it's going through it. Yeah. And I think it's just me.

No. And then like, I'm like, I talked to people and they. Yeah, and people and I think it's just me. No, and then like I like No, people and they're like It is not it Fuck's up. I know I know Breathe in breathe out Get dressed head out grab some friends camp out Get hyped up by about take your Dean let it all out that Ariad co up we're here for all the outs we want you to spend more time outside

our doors in them try it out check out think it out Ariad co up all out visit Ariad dot com okay so yeah we'll come back on that one. Okay. Yeah, so in the morning, I, Chris and I will wake up and we'll say, okay, or the night before K, are you gonna take the littles or the bicks? And so if I take the littles, I know I wake up, is this a 30 with them? And I get them to school by 730.

When you wake up, when you look at the bicks, what time do you wake up? Um, 7. Okay, so not that much. Yeah, 7, maybe 730, because Chris and I, depending on how late we go to bed, because we are up? 7. Okay, so not that much. Yeah, 7, maybe 7.30. Because Chris and I, depending on how late we go to bed, because we are late to bed. So 6.30 is usually? 6.30.

And then the little ones have to be in the car by 7.15. And then they go to school. And then the big ones will either we alternate carpool with our next door, so they'll go at 7.45. Or the middle one goes at 7.45. The big kid is 30 minutes away. So we take him to a different school because if the better school form has cousin there then Chris will take him and then we'll swap. So we'll kind of be at the next morning Chris might take the little's. I'll

take the biggs and then after school we it's all over the place and we have to have help driving because it's just you need to drive really. Yeah. Yeah. So, so you're so it's hard for you. Oh, yeah. Oh, hard for me. And I never am going to feel like I'm doing enough, not even close. That's the thing. I feel like I'm doing everything kind of half-ass. Yeah, half-ass, really. Because, you know, you have to spread your time and spread your, it's just been... You spread your time. Yeah, you spread your time. You spread everything. And then you feel guilty.

I feel guilty that I'm not there with my kids. If I'm working too much. And if I'm with my kids, I'm like, Shit, I have to do this and this and that. See, and I've had to accept, because there's going to be pros and cons of both ways. I've had to ignore the noise, because there's a lot of noise.

A lot of people telling me what I should be doing, but nobody's there but me, you know? And so I've had to be like, what makes me a better mom? When me personally, when I'm home too much and I'm not working, I don't feel fulfilled as a woman and as a human, I need that. And I'm a meaner mom, I'm less patient, I'm irritable,

whereas when I'm doing things that I'm succeeding and I'm feeling good about myself, my time with them is all in, like I love being with them. I'm happier, they get to see me being accomplished, they get to be a part of it, they come on my work trips with me, they're happier, they learn from what's working and what's not working with me, you know?

And also when you're productive and you're doing to me that matters and meaningful to you, I totally agree with that. You were way more, you're better, you're more present and better as a mom or a parent. Because when I have too much time or when I'm just at home, it's not a good thing. Like you were saying earlier, right? Like yeah, I get in trouble when I have too much, too much time on my hands. I have to keep myself busy. Say when I'm a, like a Christian, I alternate between Utah because that's where our business is.

Oh. And when I'm up there alone, it's like I, I can't be alone with my, I can. And I need to be alone with, that's what I realized about this year, 2020. I'm like, I need to learn to be alone with my thoughts and not let it take me down. Like it has in the past because it is scary. Like I need to be able to be in my head and process my emotions without turning to food like I used to in the past. Or turning to something

that's going to numb it and just make my way through the emotion not around. But that's when my feelings of guilt as a mom, you know mom come in. People don't get it. You don't have kids and you're not a mom. Because guys don't feel the same thing. They don't get that gut-wrenching feeling that women do. No. And then for women who don't have kids, I always think to myself, if I didn't have kids,

the amount of stuff that I would get done, that's how much more successful I would be. It would be like, that's not me. You do too. And I would be. It would be like, I know I would be. You do too. And then I'm like, I can't believe how selfish I was before. And not to say people are selfish, I don't have kids, but like now knowing how selfish I have to be.

Oh yeah. It's like, oh my gosh, like what did I do with, why wasn't I something bigger and better when I was single? Absolutely. What I could have accomplished is that just kept my time between this. The things that you have to be so much more efficient. Yes, I need to get more shit done in the day than some people are getting done in a month.

I know. If I had that mentality, if what I knew now, I knew exactly. Exactly, right? But you wouldn't, you need the kid. That you exactly. Exactly, yeah, 100%. So what's that one thing I know?

Because I'm like, I gotta wrap you up because of my kids. See? I gotta go, I gotta go, my kids and I have another podcast. Whoa. Sorry. No, I love you. I can have you on for like five hours. I can have you on for like five hours.

But you said one thing. If you implement my one extra rep tactic. What is that? Oh, yeah. So I am a big proponent of every single thing I do, not just in the gym, but in real life. In real life. I always, always do one extra rep.

Not on every movement, but for example, I was telling you I was training with Damien and Louis. If they say three more, I literally in my mind am like, hell no, I'm doing four. So I did that when I was running my marathon or my half-marathons, I'd be like, hey, it says three more miles. I'm gonna run like it's four.

And for something about it, for me, if I set my goal one extra rep, it makes rushing through the finish line so much easier. It makes getting through those last three reps so much easier. It makes me feel like a champ. If I know, okay, I'm gonna do 20 walking lunges and then I'm like, wait, the wall's only five feet away. I'm gonna keep 20 walking lunges and then I'm like wait the wall is only five feet away. I'm gonna keep going. I can just and I'm not kidding you that has retrained my brain in every aspect of my life.

Like if I know I'm reading a book at night and it's like, okay, wait, I can do one more page. Like why would I stop now? Just it helps me go above and beyond in every single area of my life. It's the under promise over delivery. Yeah, I want to say it's underpromising and open to your self. To my most important person in the world. To my most important person in the world. Yeah, to me it's very much like, I kind of like a, it's an OCD, that's like an OCD.

I kind of do, I don't call it one extra rep, but it works. It does. It does. Yeah. Because then you like start to to rewire, like you said, you're praying to actually push yourself above and down a little bit more. Totally. And everybody could implement that.

It's so easy. Like how hard is it to do one more rep? Like, I can't give you another thing that you would do one more photo-foot rep. Um, so like if I am, I mean, I always think about it with my kids. So if in my mind, I'm like, hey, I just have to take, I just, I need to play one game with Ruby and Cash for read a book to them, or I'm only going to read five years, I try and do a little bit more.

That way, it's whatever to me, I know this sounds bad, but whatever feels a little bit painful, like it's like, oh my gosh, I have to spend time doing this. I will push myself a little bit harder so that I know I'm capable of anything. So then when I'm in a situation where something feels hard, I never get scared by the hard factor anymore. Like I'm actually like, yeah, I'm excited by it. I love that. I love how you call it one extra rep.

I just call it OCD. There we go. And I just been a little bit cookey, but it works for me. I love it. Okay, so Heidi, where do people find you? Because I mean, it's been like, God knows how long. And I'm sorry, I've kept your extra meal for like over a hour. I love it. This is, I burned. How many calories? I don't know. Press the white button. The white one. The white one, yeah.

Why did you do 15? So what do you do? Oh, you're a one, 84. I have to talk. I have to talk cuz I'm not used to talking I know Listen I'm on 2.1 speed. I'm on 1.6. I was like well next time you're gonna be you know Exactly Rift over there where people find you and hear all about your app and all your programs Yeah, so on social media, I'm a real Heidi Powell on all platforms.

My website is HeidiPowell.net and you can find everything there that you need. I love it. Yeah, so much for coming. Thank you. Bye. This episode is brought to you by the YAP Media Podcast Network. I'm Holla Taha, CEO of the award-winning digital media empire YAP Media, and host of YAP Young & Profiting Podcast, a number one entrepreneurship and self-improvement podcast

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