Real Girls Radio - EP 10: Girly gym chat + fitness Q&A - supplements, rest days, body trends, fitness trackers, motivation, DOMs + more

Episode Date: May 16, 2022

Grab some snacks and chillax whilst we chat ABOUT...Everything fitness!! Supplementation - what is, + what isn't worth the hypeBody trendsLifting HEAVY weights and why you don't need to worry about looking "manly"Rest daysDOMS: Delayed Onset Muscle SorenessFitness Trackers & the accuracy of your Apple Watch/ FitBitHow to stay motivated& lots moreENJOY GIRLS + 'GEEZERS' 🤪💕& keep your eyes peeled on our instagram to see when we'll be back with SEASON 2! Support this show http://supporter.acast.com/e-1-the-unheard-truth-of-millys-journey. Hosted on Acast. See acast.com/privacy for more information.

Love this podcast? Support this show through the Acast Supporter feature. It's up to you how much you give and there's no regular commitment. Just hit the link in the show description to support now. Hello and welcome to Real Girls Radio. I'm Millie. And I'm Emma and we are both very normal bro girls just like you, here to talk about all things health, fitness and navigating your way through this crazy life. We're your new besties, we want you to feel part of our

weekly chats and we're excited to invite you in to our exclusive girl gang. Grab some snacks and chillax whilst we chat. Woo! Yeah. Okay, I think we got it. I think we got it. Hello, hello. Happy Monday. Hi, guys. I feel like I haven't been here in a while. Like, I feel like a bit out of the flow of recording.

You have been away. Bonjour. How was Paris? Bonjour. Ça va? Ça va bien, merci. Woo! Guys, I really enjoyed Paris

and I really loved, like, talking French as well. It was great. I've actually told Millie that she's not allowed to, before the podcast started, she's not allowed to tell me about what happened because I wanted to ask her on air. So, how was Paris? I guess that's your fly. Well, yeah, it is my fly.

And also, wait, are we going straight into it? Yeah, why not? Okay, yeah, so Paris is my fly. I've just come back from Paris, guys. If you don't know, you can check the Insta. Lots of Insta pics on there. But yeah, it was really nice. I went with Saffron and then the Mesquite Tw who i love i've basically known them through jump shark but now we're just like so close um yeah i just loved it it looked like the cutest like

girly trail it was so good it was very spontaneous as well the one thing about paris though is like obviously it's very expensive like ridiculously expensive also i'm not sure i don't think the people there like tourists no didn't get much like you like i don't think the people there like tourists no didn't get much like you know i didn't get a good experience with that i found that when i did you not very friendly yeah not very friendly but it could just be the places that we're going to true that's actually my fly but also my another flight so when we were in paris there's quite a few weird men oh yeah you know quite like a lot of weird men so four girls you know were just walking along the street and i saw this like old man with his kids right he got his

phone up and he like panned like he looked his phone followed our direction i looked at him as we just walked past he put his phone down like by the side of him and i just had this feeling i was like i don't like that so i literally went up to him i was like do you just take a picture of us and he was like no no no and he was like pan do you just take a picture of us? And he was like, no, no, no. And he was panicking, obviously in front of his kids as well. So I was like, oh my God, don't. This is actually so... You went over to him and said that?

Yeah, I actually went up to him. Oh, I love that. I felt like it was just really impulsive. I was like, no, I don't want him to get away with this. I was like, can you please show me your phone? I was trying to be polite, but also very stern. And I think he was just very thrown back, like a blonde girl coming up to him,

actually standing her ground. He wasn't expecting it. What did he do? he just kept like um answering back but in french so i didn't understand him so i got to the point where i was like i'm just gonna leave it but like i hope i scared him away well i'm proud of you for doing that yeah i just hope he doesn't actually have a picture on his phone but i feel like he does well that's kind of similar to what happened to me which is a flop what happened to me in the gym, I don't know if you saw it on my stories. No. Me and Jasmine were in a gym and bath and we were just doing our workout in the studio. And then she was like, Emma, that guy's filming you.

And we look opposite and in the building opposite. I got it on camera and everything. Oh my God. I did see. Oh my God. That was this week. That was like two weeks ago. Oh, that.

What you said just reminded me. And he was literally in the corner of this window like ducked down with his phone filming me i can't believe you got him on on video first thing i did was got out my phone filmed him back and he like jumped away you know what so after my experience with this guy in paris i was like if i see that happen again i am actually gonna grab my phone and record them back. And apparently, do you know Cole Sprouse? Yeah. So apparently he has like a whole Instagram or something like that.

He does the same thing. So like obviously you have like fans taking pictures of him. He'll grab his phone and take a picture of them taking a picture of him. And it's so funny. It's like a whole thread. I need to start doing that as well. Yeah. It's hilarious.

No, I feel like girls need to stand their ground more. Oh, definitely. And then I went and said something to him. I was like, you better. What, like over the road? I came out of then i went and said something to him i was like what like over the road i i came out of the gym and shouted up and i was like you better delete that he was like i wasn't recording you i was taking a picture i was like that makes it okay that does not make okay at all do you know if he deleted it well um my boyfriend went and made it yeah not physically he just went around shout out to gabriel yeah. Not physically, obviously. He just went around and was like... Shout out to Gabriel. Yeah, shout out to Gabriel.

It's behind my back. Also, shout out to the geezers. The quote-unquote geezers. He messaged the World Girls Radio Instagram. They were like, he said, oh, I'm the lad. We're all out.

Me and a couple of geezers work at this place and we tune in every week and all this stuff and we're like, oh, that's actually so cute. Yeah, because we actually forget anyone else listens.

The fact that, like, a group of geezers i just love that word uh anyway my flop so my flop let me get it actually i did put on my phone i've already said this just before we recorded i'm not saving money i'm spending a lot of money so obviously paris my rent pay as well just came out just put flights to la obviously lots of stuff in la i'm going to be spending money on i'm going away to like south of france like i'm doing a lot of things but that's not a flop you're living life i know but it is a bit of a flaw yes you're spending money but you are spending it on experiences that you're going to remember forever i know

i can get it is stressful when you're spending a lot of money so do you know chrissy chela yeah yeah love her she's an absolute queen. So I went to an event, like one of her events, just before I went to Paris. And she was saying that, like, she saved a lot. Like, she didn't take up any money when she was, like, you know, influencing and stuff. Like, she saved pretty much every penny. Yeah. And it made me think, ah, okay, maybe I'm doing something wrong.

Like, it's great to spend money on experiences. Obviously, it's a to spend money on experiences obviously it's a once in a lifetime opportunity for a lot of these things but i'm not like i don't know i just need to be a bit more careful i think i don't know maybe just have the next few months of like traveling exploring making memories and then get yourself on a little savings plan i feel like it's so hard to save during summer. Maybe it's better to save in winter. Yeah, but then Christmas. Oh, gosh. And my birthday. Oh, your birthday.

I'm joking. Anyway, what was your flopping fly? My fly, I mean, I kind of have two. One is that, obviously, I'm moving house. I can't believe

how quickly it's been. Oh, I know. Like, it's just gone so quickly. It's a blur. Yeah. And we had our sofa delivered yesterday

and, like, some bits have been moved in. It just looks really nice. So are you actually living in it now? No. No. So what happened is I got back from London because I was in London for a few days. And my mum, bless her, I said in the last podcast that she's such an angel.

She went round to my house when I was in London and like packed up a load of my stuff. Oh my god, don't. And I wanted to get rid of my bed and she was going to have my sofa and she'd already moved that out so i got home and didn't have a bed or a sofa so i was like right gabriel i'm sorry you've got no more nights on your own i'm moving in with you so i'm living at his house right now yeah and then wow saturday is the big move day and then i'll be there oh my god so you've completely moved out of your little cute bar flat i'm a bit upset because i'm never gonna sleep there again that's so sad isn't it yeah so you're never ever gonna go in there again well i'll have to go in there like to pack up the rest of my stuff and move out

but like i'll never sleep there again oh so yeah that's one of my flies okay and my other fly is i honestly had such a nice weekend probably not as nice to yours because you're obviously living in paris but i was in london on friday doing some work stuff like filming and I honestly had such a nice weekend. Probably not as nice as yours because you're obviously living up in Paris. But I was in London on Friday doing some work stuff, like filming and recording things for Empower. And then Friday night went to Amazonica, which is like my favourite restaurant ever. Oh my god, love that place, yeah. Love that place. And then Saturday went to the theatre.

Aww. Went to watch So Juliet. Oh, I saw on your stories actually. So Juliet. Yeah, it was so of your stories, actually. So Juliet. Yeah, it was so good. Is that like a modern day Romeo and Juliet? It's basically what happens after Romeo and Juliet, but it's like a modern day comedy version

with current songs as musicals. So like, have you seen Hamilton? Yeah. Yeah, it's a bit like, you know, those sort of current songs. Yeah, it was like a really cute little theatre. Yeah, happy moment. Happy moment. Yeah, that's really sweet. Wholesome know, those sort of current songs. Yeah, it was like a really cute little theatre. Happy moment. Happy moment. Yeah, that's really sweet.

Wholesome. Very wholesome. I highly recommend. Yeah, we need weekends like that all the time. I like that. And my flaw is that last week I honestly had the biggest breakdown, meltdown week ever. Oh, I did see your story. I just kept crying and having like...

Oh, babes. Just, you know when your anxiety is so high like you struggle to catch your breath yeah yeah and like I think my friends thought I had some sort of like breathing disorder because I was like you know that's a panic attack yeah I was having like multiple like mini little no no it is actually like it doesn't even it's not even mini like I feel like there's a huge misconception of people thinking that panic attacks are like but it's actually like it can be very quiet but it's a real panic attack like inside where you honestly cannot gather your thoughts and like everything feels like it's building up so much and then yeah I just had a really really bad week like a lot of stressful things were happening

was it do you think it's because of your moving or is it just a load of different things I mean it was it kind of felt like everything was going wrong and nothing was going right. And then moving house is stressful in itself anyway. And I can normally do a pretty good job of pulling myself out of having an anxious moment. But I just couldn't. You know, like when you're first in an anxiety phase, anxious phase, you really focus on every single negative around you. Or like even if something's not actually negative you'll always find something negative in it yeah so that makes you feel more anxious because it obviously makes you think that everything's going wrong whereas actually

it's your anxiety that's just hyper focusing on all the negativity and it makes everything else seem so much worse and then obviously if something you're seeing is negative you're actually manifesting other things to be negative because it's just you know it's just like a snowball effect be the energy you want to attract that's it emotion is energy in motion i remember that one yeah i love it so yeah that's the flopping flies oh at least we're here now recording and this is a fly i don't know what i want right should we start by saying saying things they don't mean they have been brought to you disrespect how you feel but baby i'll never right should we start by saying that unfortunately guys don't hate us but me and

mills need a holiday well we don't need a holiday we kind of already have booked holidays yeah we've booked holidays basically our original plan before we even started the whole podcast was we're going to do series so we actually kind of like this is the 10th episode guys whoo but i can't we can't actually believe how quickly it's gone we realized like oh shit it's the 10th episode i mean this means the end of series one and we we've both just suddenly realized i think it was like two days ago right yeah or even yesterday we're like oh okay so how are we gonna break it to everyone do you know what i'm so proud of us like, it feels like yesterday that we were talking about, oh, should we make a podcast? Doesn't it?

And I feel like so many other people who I've said this to as well, they're like, no way is already 10 episodes in. Yeah. It's gone so quickly. So quickly. Proud of us, though, yeah. Yeah, we're going to have a little break. I think it's going to be, like, a month. We'll get back into June.

You know, it's May now. Yeah. June. You know, we'll try it. We'll see how it goes. But make sure you tune in on our instagram so you can keep up to date yeah and we're actually hoping to transport into my teleport that's the word i'm looking for teleport god i'm meant to be the one who's good for birds but tired today we're going to teleport ourselves into my new office in my

house and make it into a little podcast studio yay so hopefully that will be all up and running by then yeah but yeah it won't be too long we're just gonna have a little break and we actually kind of want to make series two a bit different and bring in some guests and have some interviews oh guys you're not ready yeah let us know if there's anyone in particular who you'd like us to write on you know what i've got a lot in mind i do too yeah oh wow it's gonna be fun yeah and i love interviewing yeah i think it's really insightful to hear other people's stories and experiences and opinions. So this episode is going to be about fitness. You know, we're going to end it on like a fitness Q&A sort of style podcast. Girly gym chat, answering your fitness questions.

You know, we all know it's a huge area to talk about. Basically, we've asked them on our stories, if you guys put in any questions. So we've screenshotted a few. Should we actually both start on this one? Because we both screenshotted the same one. Yeah. Someone asked, do you wear pants? So, okay, let me talk about this.

I've gone through phases, you know. Have you now? I used to be a girl who went commando. Like, no pants. To be honest, I don't think I could ever do that again I don't know why during the time I felt very you know free and happy and great and yeah also at that time let's know I wasn't on my period like I didn't have my periods that wasn't even a possibility so I didn't have that scare but yeah I kind of went free you know and it was

fine I guess but then now I do wear pants I wear pants. I wonder how many people don't. Yeah. Like, do we think it's a 50-50? I think it could be a 50-50. Maybe a 60-40. 60 pants. I don't think I could do it. I've never gone commando in the gym.

I can't imagine doing it again. But during the time, it felt so natural. So what do you wear? So I wear Gymshark No VPL thongs. They are honestly the best thing ever. What do you wear? Seamless thongs. Yeah No VPL thongs. They are honestly the best thing ever. What do you wear? Seamless thongs. Yeah.

Usually the Victoria's Secret ones are good. Yeah. So yeah, Gymshark are literally the exact same. Yeah. The thing is though, they're not actually very hygienic. Oh really? So you should change out of them after. The lining, like, you know, the lining bit.

Yeah. It's not, I've read a few things, like it's not thick enough. Because it's so thin. It's not, I don't know, it's something to do with the hygienic okay thing going on i don't know so change your panties change your panties after yeah yeah but yeah no i wear panties yeah penny pennies so that answers that question but you know you do you whatever you whatever floats your boat one question well we got this question a lot on the topic of a supplement so this one says what supplements would you recommend for building muscle or body recomp so firstly supplements are to supplement supplementary

they're not essential no you do not need any supplements but i guess there are definitely supplements out there that can massively help with your muscle building potential and your performance in the gym first of all you definitely need to make sure you are being consistent and you know if you're at the point where you're thinking about adding some supplementation into your routine then you want to already be ticking the boxes with progressive overload your nutrition is on point but if all of those things are being ticked and you're progressively overloading then one supplement which i think is massively beneficial is creatine yeah i used to take this now i don't anymore i feel like it bloated me a lot and kind of bunged me up really i mean there's you know different side effects

for different people aren't there i mean it's a great supplement like i i would definitely continue taking it if i don't know i didn't react to it essentially what happens is it helps your body create more ATP and that is important for your overall power output yeah and it helps you generate more like force and exertion yeah in your workout so a lot of people think it will help you build more muscle like directly it doesn't do that what it can do is help you train harder with more effort push more reps out a bit more weight and then over time that can obviously carry over into helping you build more muscle so it can be really effective for that i definitely found the effects when i was doing it yeah sure wow it's a supplement that when i take i see the difference it's the most few weeks isn't it a supplement that has the most um research evidence yeah yeah also it's good if you're in a car and you notice your strength going

which definitely happens like you know over time when you're in a calorie deficit your strength is gonna plummet a little bit so that can help to like boost that up a bit and then in terms of other supplements that i'd recommend caffeine which lots of people don't actually consider it but it is i i don't rely on it but it definitely helps me like psych myself up for the gym which then obviously carries over into better workouts and then i don't classify protein powder as a supplement i see it more as a food personally interesting but you see a shake as a food i don't really eat protein powder as a shake necessarily i add it into like oats with yogurts or like smoothie bowls or something oh me too actually and i just see it as like part of that meal so like the protein powder supplement i think it's effective because it can help you reach your protein intake yeah

i wouldn't reach my you know targeted protein intake or you know like a substantial amount of protein i wouldn't be able to reach if it wasn't for a protein powder yeah because obviously i'm you know plant-based yeah exactly it's really good yeah really good for vegans and again it's not essential we got there um we actually got their bars with us this isn't an ad um so yeah not essential but protein powder can massively help if your goal is building muscle and yeah it's just i guess part of your diet so yeah what other supplements are there bca's right let's talk about bca's let's talk about this i personally don't think there's much... Like, there's not much use in them.

Unless you're a vegan. Yeah. Unless you're a vegan, what BCAs can do is helps provide more high-quality protein intake. So BCAs are branched-chain amino acids, aren't they? Yes. And if you're already eating a diet

which is high in animal products, like meat and dairy and fish and all of that you do not need to supplement with bcas because you're getting more than enough of bcas from the foods that you're eating whereas if you're a vegan you're not consuming those animal products and so you're lacking the higher quality amino acids so that can just help to bump up the quality of your protein intake but it's not essential i don't like the taste of them no no i don't like it i remember at the beginning of my fitness journey i honestly used to think like it was pivotal to take a bcaa supplement and like i used to like actually have a breakdown if i got to the gym and forgot my bcaa oh my god really i feel like that you know what just the

industry and the marketing around it there's so many people who are convinced that bcaas are essential to take and like it's like a magic pill same with any supplement really like you don't need brands really press on how vital and important it is to take these but honestly if you're getting it through your diet it's fine yeah just focus on your diet first and then look at supplements nutrition first nutrition always first is there a supplement that you personally take that you consistently take all the time and can't imagine not taking it because I've got my caffeine And then protein powder. Yeah, what about you vita fiber?

Which is what on earth is I see you post about it all the time I've seen like other people use it in recipes and it looks a bit weird. I don't use it in recipes I literally take like a teaspoon of it before I go to bed and it just massively helps to bump up my fiber intake which helps with my digestion and overall movement of you know but is it kind of you can get too much fiber in your diet though can't you yeah you can but too much see i think i have so much already okay well yeah if you if you don't struggle with your digestion then there's no need to necessarily supplement with it but for a lot of my clients if they are struggling to go to the the low number two no tmi here come on let's be real if you're going for a shit yeah if my clients are struggling to go for a shit sometimes it's just

that they're not eating enough um fiber and sometimes just having a fiber supplement can help with that also probiotics i oh yes yes yes i love those yeah yeah they really actually help the uh the flow of my digestive tract anyway let's move on supplements done supplements done okay so thoughts on fitting ever-changing body trends e.g y2k was skinny and now big bum slash curve so this person's asking basically what are our thoughts on trends and bodies basically and also i guess clothes in the trends as well because you know the y2k trend at the moment it's basically for skinny girls like i've always just seen wait i don't know if i'm being really thick what is this trend the YTK trend I've not so like you know the really short mini skirts oh that really short crop tops like basically all the midsection

just imagine like me and girls I guess yeah you know like I feel like that's very much for this the slim fitting physiques petite little petite because you know I've tried those clothes on and it just does not look right on me it just doesn't not for the curves so i really do just don't focus on trends like yeah it's a bit annoying if you can't really buy an item of clothing that you actually really like and you want to look nice on you but you will always find clothes that will suit you and your body type and that will actually look so much better on you than following a trend yeah and the thing is trends come and go so quickly like yeah the moment like you probably find a trend like something else has already come up yeah you just have to wear and do what makes

you feel good and remember like the industry and what is i guess in fashion in terms of body styles is always going to change like it's never going to stop changing if you look at like the body ideals over time like you'll see how drastic the difference is over like century not century it's like decades well yeah you cannot attach your body goals to what's trendy because what's trendy now is going to be completely different any year you have to do what makes you feel good what makes you feel confident and ignore the the surroundings i um always used to say to myself when i was trying to gain weight i always just said like why am i or even when i was trying to lose weight to be honest before then i was like why am i trying to hold on to this small pretty much young girl looking body which is inevitably

going to change anyway whether that's with a trend or not you're going to grow older with age that's inevitable we have no control over that so why are you holding on to something that's just inevitably going to change you may as well just allow your body to sit in the way it wants to sit with your lifestyle and how you want to live and obviously again there's always going to be you know fitness goals on the side if you want those but you can't just force something that isn't right for you and your body and your health so if that means you know it's not following a trend then so be it they're always going to change your body's always going to change your perception and your goals are always going to change your priorities are going to change honestly like you have to just accept that and follow it and i actually just want to touch on this because i know a lot of my clients and like a lot of girls on social

media will look at these perfect looking bodies and instagrammers and like i get my clients sometimes like saying i want to look like her i want i want that body guys you have to remember genetics have such a big impact on the structure of your body whether or not your abs show like body composition and no matter how much you train or what you eat or if you literally copy someone else's diet and how they train you're never gonna look like that other person and you need to reframe that as a good thing be grateful of you and your unique beauty and your body and what your body does for you and remember like as hard as you train and as much effort you put into your nutrition to try and change your body sometimes even if you're copying someone else to a tee your body is just not going to look like this and you have to be okay with that and i

know a lot of the time people can think they're a failure or they're not good enough if they're being so good with their diet and their training and their body isn't changing the way they want it to but that's not anything wrong with you your body is amazing the way it is and yes everyone has upper genetic potential and you can maximize your own body and you know change it how you see fit but you can't let these unrealistic body ideals change your perception of what looks good for sure sorry that was a bit of a ramble no that was very much needed for a lot of people i think we even have to constantly remind ourselves yeah yeah so yeah like there are literally people on instagram who have like perfect bodies and you know quote unquote perfect well yeah yeah but that's my point because a lot of the time it's not even perfect it's not real

because they're probably photoshopping and editing it i mean i said to emma just before this episode didn't mean that should i say the name th something hembrough you know you know who i mean you know apparently it's her body's fake apparently the booty is not real from you know sources i would say reliable sources reliable and i was gobsmacked when i found that out because i was like she is promoting like glute workout program which which you would assume has been workouts that she's been using to get the glutes that she's got which i oh god honestly it makes me i think a lot of people probably do it, you know? Not me. Are you sure, honey? No, I'm joking. You dare put these thoughts on other people's heads.

No, no, I built that bum. I'm joking. Guys, this bum is very much real. Everything is real. We are real. We are real. We are real. Oh, God, who are we?

Okay, next question. You go. Okay, so, little shout out to Sarah, who we just met upstairs. Oh, love you. Yeah, she said hi she's an empower client she's followed millie's journey for over a year now and she was actually upstairs before we came down to do our podcast recording but she has asked a question which is do you girls have any tips about being able to lift heavier because i'm scared of becoming too muscly or manly yeah a lot of people think that a lot of people think this and sometimes i

i'm hesitant to talk about it because i feel like i talk about it so much but it is such a common fear and misconception in the fitness industry it is i think people just need to keep going for it and talking about it let's just you know cover the actual fact that women's bodies aren't going to get to that stage where you know quote-unquote muscular manly looking bulky bulky kind of physique we don't have that testosterone no we don't have anywhere near as much testosterone as a guy does yeah and guys their self struggle as it is to build muscle yeah and actually research has shown that girls muscle building capabilities are half that of men when you look at the amount of muscle you can build in a year it's actually 50 of what a man can build which is crazy which is you know it definitely

puts into perspective you're not going to get to that stage building muscle is so hard okay and it takes so long so lifting heavier in the gym is not automatically going to make you bulky you need to be i guess the stereotype and people thinking about these women who are very like bikini kind of like like um mrs olympia that's what i think that's what people are scared of and obviously each to their own some people want to look like that and they're like great for them like you do you but i think lots of girls are scared of that because it is you know somewhat considered masculine or whatever um of course you've got to consider they are athletes who are training probably twice a day and probably these women are taking steroids okay well who knows you know a lot of men take steroids as well like i think

it's quite um a common thing oh yeah you know there even can be naturally looking people as well at the end of the day 99 of us will not be looking no as much these people who end up looking extremely like well built and muscular are eating a lot of food they are not all of them but a large majority of them are probably taking formants enhancement drugs and it takes absolute years and years and years and years to build that much muscle so lifting a bit heavier and progressively overloading in the gym i promise you do not need to worry and like millie and i yeah look at both of us heavy we live so heavy we live to look so heavy and i wouldn't think we i hope we don't look badly i don't think we do people listening are like gotcha yeah yeah no i think we do people listening are like god yeah yeah no i think we actually you know i'm happy we're happy and yeah i'm happy with my like we're just sitting here with our tops and we don't have

hugely muscular arms like unless unless you flex my little baby bicep no that's a great bicep but yeah no don't be scared about that it's actually really really beneficial and really good for you to lift heavy and you know push yourself not just for the mind but you know for your actual body and your whole nervous system and yeah you know like everything going on inside it is so empowering to lift heavy like to go in smash workout and know that you can probably deadlift more than the guys i was just about to say that yeah yeah literally it's great happened many times yeah and also then you're better equipped at like carrying your own shopping home no yeah so true so true you can carry your babies independent don't need no man bags from shopping

yeah you know there's so many benefits to it yeah like i'm probably going to be having to lift a lot heavy boxes this weekend hopefully not hopefully gabriel will better getting that carry service girl for this week okay so next question oh how porn is being strict with rest times in the gym sorry did i say tampon i swear i really sorry i do mumble my words i think i listen back to these podcasts and i'm like amelia slow down you're talking speak so down okay how important is being strict with rest times in the gym when working towards a goal oh okay well i guess it depends what the goal is i think rest time rest oh rest times okay yeah i mean i can't really comment on this because i'm quite bad yeah yeah okay right it depends

what your goal is if your goal is to get as strong as possible and you really want to like push your lifts get stronger progressively overload then you need to be resting and i feel like a lot of girls they need to be like you know so go go go in the gym and like time their rest to a t like 40 seconds go sometimes sitting down after you've done like a heavy set of squats or deadlifts resting for 90 seconds to two minutes letting your atp regenerate and having that like power output to put back into your second set you will get so much more progress and performance and you'll really maximize your maximize your gym sessions by actually having

more rest whereas i think the common belief is that you have to minimize your rest yeah and yeah sometimes you'll gain a lot more from your workouts by taking more rest because you'll be able to put more effort into your working sets also it depends on how much time you've got that was my next point yeah if your goal is to get in shape and you don't have that much time because you're a busy mom well also like if you actually oh right so yeah yeah yeah like then you've got to time your rest so you can get your workout done and then get on with your day and that should be really quick yeah done really quickly like i can get some my workouts done like first five minutes if i time my rest yeah really good i um yeah like i said before i'm actually quite bad at that because i i just this girl this girl's brain she can't stop i'm constantly you said this

today yeah i did i was even voicing emma during my rest period today before this episode i i just can't yeah so i i mean i think I rest about two to three minutes. You know, it's fine. Like, I'll get back into my next set when I feel like, you know, I'm nicely rested. You need to put your phone on airplane mode, girl. When I've got an idea pop in my head, I'm like, oh, I need to message them quickly or I need to do that just really quick before I forget. Do you know what I mean?

Yeah. It's just go, go, go. I think it's my ADD. Maybe. Why don't you? Yeah. Put your phone on airplane mode while you do your weights and then just walk on the treadmill for a little bit at a slow pace after to do all the other bits you do that's what i do okay next question you go so we've had a lot of questions about rest days and i know a lot of you girls are and guys hi hello you can kind of get worried and feel bad about

taking rest days and feel like you're you know losing your progress or you feel guilty if you take a rest day but guys you need to understand that rest is where your body actually adapts and changes and recovers and repairs and grows that's where all of your work that you're putting into the gym is actually being made yeah on your rest days when you're sleeping and you're resting your body isn't building muscle when you're in the gym actually people don't realize this when you go to the gym you are breaking down your muscle yeah your muscle fibers are tearing they're tearing apart they cannot grow and get back together unless you go home and you rest and you sleep and you eat good and you repair. Water.

Water. Repair. Feed that body. All of the good like self-care. Oh my God, our like hand just shook off. You can tell we really are passionate about these, aren't we? We're really passionate about this topic. You need to honestly, when you're in the gym, think I'm breaking my muscle down right now. Yeah, that's what you have to think about.

And then when you're resting, you have to think my muscle fire was a rebuilding they're getting bigger they're getting stronger all those things that you've done in the gym that's where this magic is happening right now as I'm sitting down and resting and actually I completely get it because I used to feel so guilty about taking rest days I did but like today I went to the gym first thing this morning but I really regret doing it because I didn't realize how sore i was until after i came out the gym because it's just all so early and quick yeah okay but i wish i had taken a rest day because now i feel really sore and i would probably be able to have a better workout tomorrow if i'd had a rest day today so sometimes you have to think like having that extra rest day if you're feeling really sore will actually give you better workouts when you do go back for sure

and also it's obviously going to prevent injury so if emma were to go to the gym tomorrow the next after that when she's still trying to recover and her body is actually going to prolong recovery and it's going to make it harder for her to get back into like her optimum high strength and you know energy i guess yeah so i also wanted to i guess now is a good time to talk about delayed onset muscle soreness okay yeah doms good old doms we like well actually we don't know you shouldn't get them well obviously there's gonna be an extent of soreness and muscles but like you're getting doms after every single workout that shouldn't be normal that that's the thing so i guess a lot of the time people will experience delayed onset muscle

soreness they're starting a new training program so if you're starting a new program with a different style of programming different rep ranges different weights different exercises targeting new muscle groups then you're going to experience some sort of muscle soreness after your workout or if you've had a period of time off like you've been away on holiday and then you go back into the gym if you're not sleeping well if you're not recovering well if you're not eating enough if you're in a calorie deficit there are all reasons why you're going to get doms i have recently experienced a lot of doms but that is because i have started a new style of training which is boxing oh i've seen a story or two yeah so i used to do boxing i just got back into it again because i just i love it but i probably should have eased myself back in because i went

in with a one hour and a big ego yeah big ego big ego a one-to-one boxing session and when i say that is a lot of boxing when i say i felt like i got hit by a bus that is a massive understatement i felt like the bus had driven over me back and forth five times. I really can imagine. It was so sore. And also sprinting, I've been doing more.

And because I've had like months and months off that style of training, it's a new stimulus for my body. And so my muscles are adapting to that new stimulus, hence why I've got more muscle soreness. But my point is... Your point is...

You should not correlate the effectiveness of a workout with how sore your muscles are. Yeah, for sure. It is not indicative of a good workout. People actually message me a lot, I'm making sure you get loads of messages as well, which are like, I don't know why I'm not feeling sore after yesterday's workout,

it doesn't mean I haven't done enough, or do I need to do another workout again today to make up for like that workout that obviously they don't think is effective it's just such a myth yeah it is and actually we've had more questions like this saying like how do you know if you've had a good workout what makes a good workout how many calories should i burn for it to be a good oh i know i hate that so let's talk about what actually makes a good workout yeah okay so firstly i would say most importantly did you enjoy it did you come out feeling good did you come out feeling strong or did you come out feeling absolutely horrible and wanting to throw up and absolutely hating every second of it because if it's the latter then maybe you need to reconsider your

training program your exercise because for anything or your recovery and your rest well yeah for anything to work and actually get results it's got to be something you enjoy and can adhere to and sustain also if you're um progressing and you're hitting pbs you're hitting pbs feeling stronger if you're improving on your form your techniques like you today sent your little form vid which is good like i take my own form vids and check back on them because it's important people you know they don't take the time to actually film their own workouts but it can be really useful to do for yourself because you can pick out where you might be going wrong because i was you know doing rdls so romanian deadlifts and i was like i film myself and i don't usually do this i don't usually send it to emma but i was

like emma what do you think of this like what's my form she was like yeah just obviously slow it down a bit more but during the time i thought i was going really slowly yeah and so it's obviously that's just an example of how important it is to film yourself because you don't realize when you're doing it and then you ask for a second opinion or you look back and you're like oh okay maybe i should like adjust my leg or make sure i straighten my knee a bit more whatever like little teeny things like that and if you're taking the time to like ask another person or film yourself and like objectively look at it and think oh how can i improve if you're doing that all the time then that's a good sign of like having a good workout because you're improving your form your technique yeah

what else i also think an effective work well i mean let's talk about calories here like i think people get hung up on say they're wearing an apple watch or a fitbit and they look at the calories in their workout and they're thinking oh i haven't burned x amount during that workout so that's like really disappointing if you think like that either take your watch off you know it's not worth it if you're gonna always get hung up about that just it's not worth having on take off also those watches are very inaccurate in the grand scheme of things like so inaccurate if you want to test this put your apple watch on whilst you go on the stairmaster and just look at the variance in the difference of the amount of calories it tells you i'm telling you now one will tell you you've burnt like 200 calories

one tell you burn 800 calories and then your phone will say another thing it's an arbitrary number it doesn't matter it doesn't it doesn't know like your insides and what's going on it doesn't know your metabolism it doesn't know like how active you and what's going on it doesn't know your metabolism it doesn't know like how active you are in your day-to-day life like it's it's so annoying how yeah they can really like affect how you think towards yourself and your workouts and everything yeah and whether or not it's been a good workout we are telling you now please never again look at your watch and let that dictate to you whether or not your workout has been good because it does not matter i never ever consider the amount of calories i've burned no ever okay say when i had a fitbit it would say i had i put like a hundred calories or something during my whole

hour workout but then i love that workout if i looked at that watch and i saw that then i would have actually hated it yeah i would have thought oh that was just really that was you know shit yes and isn't that stupid like i love that workout i thought it was just really that was you know yeah and isn't that stupid like i love that workout i thought it was really girls kind of the gym feeling really energized and great like yeah hit bb look at my watch see the calories oh maybe it wasn't so good after all yeah it just doesn't make sense because i wear an apple watch i normally put it on to record a workout just to like look at how long i've been working out for at the end i see yeah it's for no other reason other than that next question is oh which one should i do what are your tips for when

you're lacking the motivation does that make sense basically what what to do if you're feeling demotivated so again you gotta look into why are you feeling demotivated are you actually enjoying what you're doing is it something that is actually sustainable and achievable is it something that's like aligning with your lifestyle firstly you know narrow that down and look at that secondly i i mean it may sound a bit woo woo and whatever but i actually don't believe fully in motivation i just believe in discipline habits and habits there's always going to be days where you know emma and i may not want to go to the gym. We feel like a bit, meh, don't really want to go, blah, blah, blah.

You know, maybe those days where that happens and then we don't actually go to the gym and we just, you know, we actually fully listen to our body, which is great. But also there may be days where our body is fine, it's well recovered, we are energised, but we just CBA. And sometimes you just, it's just habit, isn't it? It is just routine. It genuinely is.

Relying on on systems habits and willpower over like motivation no one is motivated all the time like i'm telling you now i promise you there are many days where i go to the gym and get my workout done and there is not an ounce of motivation in me but things that we do to help us when we're feeling like that i guess having a goal and like a bit of a plan structure strategy poa for the week or the month or whatever you're doing with your health and fitness goals I guess it's actually motivation not just for the gym but for anything this girl could be motivation to gain weight could be motivation to lose weight could be motivation to get her essays done I guess it's anything

having an end thing in mind a goal yeah a goal so I say for my experience my motivation to continue gaining weight was my end goal of really getting my period back and my health and happiness and obviously like it was hard but i always focus on the end goal you know because otherwise you can just end up plodding i'm not making much progress yeah if you don't have like a goal procrastinating relating back to our last episode listen to the last episode guys if you want tips on that yeah willpower focus on end goal think about what you think about when you are motivated or what's going on when you actually are feeling motivated is it because you've had a long rest

like a week away or is it because you've seen progress in your progress pictures and you want to continue doing that have a look at those and then try and you know re-motivate yourself by looking at progress pictures or whatever it is yeah I find a lot of the time with my clients who lose motivation it's because they haven't seen progress for a little while and normally people are most motivated when they're seeing progress yeah you just have to sit back and think for you to get back to that motivated headspace you need to put in the willpower and the discipline to actually start seeing some progress again which will inevitably boost your motivation yeah so it's that motivated headspace you need to put in the willpower and the discipline to actually start seeing some progress again which will inevitably boost your motivation yeah so it's like a little

cycle you need to take a step back to take three steps forward did you know i was gonna say that i did great minds think alike we do but some like other like tangible tips i guess to help with your motivation if you're just having like a day good music playlist oh i love that was another question we had actually what music do you listen to in the gym the gain with many playlists on spotify mf it you gain strong playlist on spotify so your pick to be honest gym wear yeah honestly wearing a gym outfit favorite gym wear that makes you feel and look great and yeah 100 powerful yeah having a plan having a program guys like if we're talking about gym yeah we're talking about

gym here yeah don't just go to the gym and do like willy-nilly walking around not knowing what to do like go in have a plan whether you make that yourself before you get to the gym you have a coach to meet your program or whatever like have a plan get in get it done yeah for sure a workout buddy having someone to train with someone to hold you accountable accountability partner also this kind of ties into the question where someone asked how do you continue going to the gym if it's a new gym like how do you feel comfortable doing that and i was going to say like all these tips align with that as well get a good playlist on feel your best in your favorite gym where i get a partner also how like suss around the area like i recently moved well didn't recently move it's like six months ago now but when i moved to london the first time i went into the gym i went on the

treadmill had a good old look around see where everything was i had my plan you know i knew what i was gonna do and then i got on with it and then you know if you do that every time that's all help so i guess yeah like gym anxiety that is a question we've had a lot and yeah exactly all of these things help with that but also just to add to what millie said you have to remember no one else is watching you or worrying about what you're doing and actually what you need to tell yourself is that everyone else in the gym is probably worrying about what you're thinking yeah exactly or they're too busy looking at themselves in the mirror or like too invested in their own program you know people are so obsessed with their own thing and their own life and their own goals they are not watching you generally if you see someone

looking at you they're actually looking at you because they're wanting to know if you're looking at them yeah generally everyone is thinking the exact same in the gym oh my god that's just made me think about this is another question i've had the other day not on the q a but on my dms how do you have the confidence to take selfies in the gym i still can't do that you gotta act confident yeah and no one will question it i know that's so true if you want to take a picture in the gym a mirror picture outfit picture whatever and you're being all like weird and shy about it and all like people are gonna be like people will be like but if you just go up to that mirror yeah and you pose and you do that yeah you do your thing

you take that selfie they're gonna look at you like oh my god yeah and they'll probably look you'd be like oh i wonder what she does like maybe that's her job or you know i'm intrigued yeah you just act mysterious yeah just be confident yeah okay should we do one last question let's pick one more each oh guys we do love to blabber don't we okay a quick one how do you stop hip bruising from hip thrust i use barbell pad but it still doesn't help i know which one you're using and it's not good and i've been there i use the gym shark it's not a plug by the way guys but i just use the gym shark barbell pad it's really good very foamy and thick you don't want the little like flimsy ones which have a little velcro goes

over the ones that you know get the two like hip bone dents. Yeah, yeah, yeah. You know, like if you use a hip thrust pad too much and those flimsy ones, it actually starts to happen where it bends your hip bones and then you get two like little like dents. God, yeah, that's not good. And also invest in your own. I know they can be expensive.

I think the ones on Gyms gym shark are like 10 quid oh okay like like if you're using that every time you go to the gym or whatever get your own don't rely on the gym once because they're usually and also really gross like very unhygienic don't do that no another quick one do you prefer fasted or fed workouts oh i really prefer fed workouts because i do the opposite you do fasted normally because i get up go to the gym early early and i guys i honestly do not have an appetite first this is the thing everyone's so different like if it was me i would have to eat so it just shows like don't copy everyone else what everyone else is doing just do what's good for you and if you're feeling energized without you know eating and it's early in the morning

then go ahead but if it's midday it's just after lunch but you haven't had lunch and you're going to the gym just definitely eat before yeah just like listen to your body and like you'll figure out if you're new to it you'll figure out what works best for you whether it's having a small snack something like carbohydrate rich before you train like a meal an hour or two before you train or if you literally can't stomach food yeah the gym there is no right or wrong you know what's also interesting is so when i was obviously underway i like mid-workout until the end i felt so like tired and lethargic and i thought that was so normal i thought like oh that meant i was really pushing myself but it's generally because one i was obviously under eating in general and two because i hardly ate before my workouts and i tried to do the whole

fasted workout thing and because you know that was all i was seeing on instagram but retrospectively looking at it it just did not work for me at all like it's not normal to drag yourself out of the gym feeling so lethargic and dead and tired and low energy like it's not normal you should actually feel more energized yeah so yeah make sure you take note of that i think a lot of people worry that if they go to the gym in the morning it's going to tie them out for the rest of the day for work but actually you should be having such a good energy boost endorphin rush post workout that it sets you up for the day yeah your concentration focus yeah definitely does definitely if you're coming out feeling like you've been hit by a bus and that you can't take the day make sure you look at your sleep and recovery and also yeah what you're eating and how much you're eating one more

which i think is um timely considering the um end of series one episode because we're going on holiday do you guys gym on holiday or do you take a break what's your approach with fitness and training when you go on holiday it really depends like i think i guess speaking on behalf of both of us because we have this habit and routine of working out it is very natural for us to just maybe just do a little workout here and there on holiday if it's accessible i mean i don't know about you but if i've got a hotel gym or i've got enough time on my hands whatever like yeah i will happily go to the gym and do a little workout but if it means i have to go out of my way and kind of miss plans that other people are doing you know then i wouldn't do it no so that's the thing it's weighing up whether you'd go out and be able to have like a fun enjoyable memorable

experience or just go do a gym workout like don't waste your money going to another holiday by just doing what you can do at home yeah the gym is always going to be there when you get back yeah like one week even two weeks yeah not training is not going to make any difference guys it won't do any damage but like millie said like i guess because we both love the gym we love exercising like it does make me feel good to do a bit of exercise every day not every day but like even if it's just a walk yeah like getting your body moving makes me feel good when i go on holiday i'll see how sore i'm feeling i might take a deload but if there's a good gym on holiday then i'll probably go do a few workouts but like we said if another

thing comes up that i'd rather do i definitely pick that because i'm on holiday yeah make sure you're not yeah choosing the gym over other things i guess yeah and also it could be a good time to like try some different things like if you're going on holiday try some different exercise maybe like swimming rock climbing horse riding yeah cycling snorkeling go explore skydiving ride a dolphin bench press some stones did you see um gabriel bench press me no on your stories oh my god no i need to see that i mean i didn't work out when i was away in paris sometimes like you're gonna have intention to go on holiday and go to the gym every day but if it doesn't happen it doesn't happen and it's so fine so i'm going to la and um i'm going with saffron and she's like there's this place called the dog pound which is where all the top like just to be

there workouts there right just yeah i know only celebs can go it's not open to the public because you know saffron being Saffron, she loves, you know, she knows our contact. She's obviously doing really well in life. Yeah, we're going.

So, obviously that's like a whole different experience. I'm actually just going to be going to see if I can see Justin Bieber. You'll spend like three hours getting ready before the show. Yeah, yeah,

yeah, yeah, yeah, fake town, all that. Yeah, so, you know what?

We're going to come back in series two and we're going to have a lot of stories to tell you guys yeah with our time away our updates on Maldives and LA yeah

and I'm going to Barcelona and then don't get mugged oh my god yeah I won't get mugged be careful I don't think I'm there for long

but basically guys I'm going on a cruise but I'm sure there's another episode anyway should we wrap up let's wrap up girl oh my god

I feel like really emotional oh my god me too is this the last time we're gonna be in this in the studio no well i think it is guys wait let's take a little quick selfie everyone who's listening smile just yeah memories well quote i need to get my quote oh my god you need to say your word of the week i hope you're enjoying this i have got my ms encyclopedia here okay my word of the week is yeah we do this a lot okay it's a non sequitur what how do you spell that non hyphen uh i don't know okay s s e q q u i t u r sequitur sounds like a spanish word a

sequitur a non sequitur is a statement that basically doesn't logically follow the conversation you're having so like you know when you're like having a conversation about something and then suddenly like if we were talking about like you going to los angeles and then i randomly started talking about fake time that'd be a non sequitur i do it all the time because i feel like my mind is so busy and i want to talk about so much and then like at the end of whatever you just spoke about you're like wait how do we get to this how did we get to talking about this it's basically jumping conversations yeah so excited i do it all the time i have yeah so that's funny next time someone does that you'll be like stop doing a non sequitur stop doing a non sequitur

oh my god i love that stop doing a non sequitur felicia okay so my quote i'm sorry my challenge oh yeah so my challenge today for you guys is to you know what buy an item of clothing that you feel good in that is irrelevant from trends yeah relevant from whatever else you're following on instagram you feel like you need to buy that as well buy something that you look good and you feel good in as well yeah i'm gonna buy some good bikinis i'm gonna go buy some good bikinis too well let's do that together should we go now yeah right we're gonna go bikini shopping guys see ya no but yeah i feel like that's that's a really good challenge yeah treat yourself do not fall for the stupid trends on social media and out in the industry yeah that

are literally going to be here for like a week or two. We want to be original and our own, you know, we want to create our own trend. Yeah. Anyway, my quote. Social media is designed to make you think maybe I should be somewhere else doing something else with someone else.

But if you always think your happiness is somewhere else, it will never be where you are. That's so true. Yeah, I like that. You need to bring the happiness to you and your current present state. Really be present in your moment because i think we're both guilty for always looking for the next best thing aren't we yeah we're always booking the next holiday you know

where you are right now is where you were hoping to be maybe like last year you are living your dream yeah no matter what that is and you know sometimes you're so right because we kind of just go through life and tick off all of these milestones and achievements and don't really congratulate ourselves or feel good about it. We just move on to the next thing. So everyone right now listening, think about where you were maybe five years ago and how much you've achieved and be proud of yourself because i guarantee you guys you will be able to write down so many things that you have completely forgotten about or just completely disregarded yeah which is so amazing which you know you could have never dreamed of doing five years ago and also i think it oh my god we love a tangent don't we i know god we need to

no i'm not i'm just let's just stop there let's just stop there otherwise we're really going to continue right we will see you in series two guys thank you love you guys Millie's screaming again she will work on that for the next season April

we love you guys so much and thank you so much for your support kisses lots of love goodbye