How A First-Time Exerciser Became An Orange Theory Coach

We talk with Orange Theory coach Diane Tran about going from a total beginner to leading classes, and why the most powerful fitness tool is simply showing up. We dig into heart rate zones, strength training, and practical nutrition changes that improve performance without perfection.
• starting fitness without an athletic background and finding a welcoming community
• handling first class nerves and realizing nobody is judging you
• using heart rate graphs and workout data for motivation and accountability
• building mental strength and using workouts as stress relief
• staying consistent with accountability buddies and studio challenges
• shifting from nonstop cardio to strength training and heavier lifting
• avoiding under-fuelling and rethinking carbs, protein, and calories
• choosing trustworthy nutrition resources and using MyFitnessPal as a guideline
• using the 80% consistency rule and simple daily tracking to stay on track
@dianetrann13

Transcript

Meet Diane And Her Story

SPEAKER_00 0:19

Hello everyone. I'm Dr. Rebecca Swan, and we're here with the Health Without Hype podcast. And today we have Diane Tran as our guest. And so, Diane, tell us a little bit about yourself and how you became an Orange Theory coach. Yeah, definitely.

SPEAKER_02 0:36

So, Orange Theory was actually my first introduction to fitness in general in my entire life. So, growing up, I did play any sports. Um, really did not get fit or anything like that. I think back in my time of going to high school, it was all more about dieting, being a certain figure and really what you're eating or lack there of eating. Um, so there wasn't a lot of emphasis on sports or anything in any college. I think it's just hard to figure out like where to start if you don't have somebody to help guide you through that process. So after I graduated from college and started working, I really wanted to get into some sort of fitness. So someone had recommended like this is a group fitness experience where you don't feel overwhelmed or judged. Um, and so I went in for my first day, it was actually um National Birthday Day. And so I don't know how, but from that day I was like, yeah, I'm gonna sign up and be a member here. So I was a member for a long time, for almost seven years now. I've been a member there. And over the time of being there, and one of the biggest things that I love is the community aspect and just seeing everyone kind of evolve and change and grow and be healthier and stronger people together. Um, that's where I've just kind of piqued my interest and like maybe this would be something I would love to do and kind of give back in that sense. So I started this past summer my personal training certification and then decided to just be an overstarter coach. So I've been coaching now for a little bit over three months, and I love it. It's like my new found like love. I think I've been missing some sort of connection in this way, and so it's been like a new thing that I've really enjoyed.

SPEAKER_01 2:19

That's amazing. That's such a cool story to hear, like, you know, you didn't set out to be like a personal trainer or anything like that. You really just fell in love with orange theory and it motivated you to go on. So, what was it like the first time you

First Class Fears And Reality

SPEAKER_01 2:33

went to a class? Because we hear a lot of people that maybe have heard of orange theory or just group famous classes in general, and sometimes it can be a little bit intimidating. Did you feel like that?

SPEAKER_02 2:42

Or yeah, no, definitely. Um, I actually watched some YouTube videos before. I'm like, I gotta see what I'm getting myself into. And all of them were like, never come to this. You're gonna throw up, you're never gonna want to come back, and I'm like, I don't even know what I'm getting myself into. I barely know how to like jog in a treadmill, let alone do a burpee. Um, but so that was my fear was coming in, probably thinking there's going to be all these extremely fit people who can lift heavier than me, probably can run faster than me. Um, so that was my first few feelings kind of walking through the door. Um, but fortunately I had a really great coach who kind of went through the whole step of figuring out exactly what the layout of the class would be and just kind of what to expect. Um, and I was really surprised at how supportive and encouraging the whole group fitness experience was. Um, I think what I really loved is the fact that not one person cared that I was there. And I know that sounds like crazy, like, oh, nobody cares that you're there, but I kind of love that because I can have my own experience, but also be in this group side where we are encouraging each other, we're all also going through the same experience. Nobody here is necessarily enjoying themselves, but we're all pushing each other to kind of have the same goal. Um, so it really helps, I think, having somebody come in and check in on me multiple times with the coach, and then also knowing that everyone here isn't judging me for starting off as a power walker and just kind of like figuring out exactly what I'm doing.

SPEAKER_01 4:16

Absolutely. I think that's a funny thing that you mentioned because I think that's what we all feel when we're going to something new is like everybody's gonna know this is my first class, and everybody's gonna know that I don't know the steps or whatever is supposed to come next versus somebody who's been there before. And in reality, like nobody really is that focused on you because they're so focused on themselves at the same level. And like, even if you've been to a class a bunch of times, you're still like, Am I doing it right? Is this like you're just trying to get through it? So it's like in reality, like like you said, nobody really cares that much. And you know, if somebody did, like they just have way too much free time and it doesn't make a difference, anyways. Like you're there to get healthy. And I remember the first time I went to an orange theory class, I just felt like not overwhelmed, but I think it was like the lighting um can be a little bit different, yeah. Or I just remember feeling like a little bit like off, like I just wasn't getting it. And I've been to like other group fitness classes before. Um, but I just felt like it didn't, like you said, it didn't really matter. Everyone was really nice, like when I got there and things like that, and they checked in with me. Um, so I did really like that as well. Um, but I think it's important to like also notice like if you didn't like nail it the first time you go to a class, like it doesn't really matter. Like I still remember because they I like the thing about the classes, like they tell you how many calories you burn. And I'm a very like numbers-driven person, so I was like, wow, I didn't know what I was doing like half of the time, but I still burned a lot of calories, like so just showing up, exactly, even if I didn't do it perfect, which I didn't because I was like so confused by the lighting, and like it was it's not bad lighting, you get used to it, it's just a little bit dim, and then there's orange lights, yeah. And I think when you're like taking a new class, it just kind of threw me off a little bit more. But again, it didn't matter. I burned a ton of calories, and I was like, I'm gonna come back because I like that I'm a very like

Why The Data Keeps You Going

SPEAKER_01 6:12

incentivized person, so I have to like see that I'm doing something. Do you think that's part of like why it's so like successful and people like stick to it because they do kind of get like those numbers and like they feel like they're getting results when would sometimes when you first start working out, you don't see any real results.

SPEAKER_02 6:30

Yeah, no, I totally agree because I I'm also very data-driven. So when I saw my graph, I'm like, I can't believe I just burned 500 calories, like that's crazy. And I love seeing how many calories you're burning every time, and it's really educational. Like, that's as a coach now, I'm able to really explain the graphing and really how there's five different heart rate zones and where your heart is the healthiest and where you're burning calories. Um, so that's what got me to coming all the time. And what's really great about Orange Theory is you're doing the same workout as everyone else across the country that day. So I had friends that would be taking class at other studios, and so it was fun to send graphs and be like, look at my graph, like this is how many I burned today. And so I think it allows you to have that accountability piece without having to have somebody right next to you as well. It's like this is what's gonna be like my proof that I like worked out today and being able to see how your heart rates even change. Like, I remember when I first started um working out, the orange and red zone are like really where your heart rate is maximizing the most. So people think that that's really where you burn the most calories, which isn't necessarily true, but that's just where it's feeling it's at its at its highest peak. So where you're really, really getting exhausted. And I remember when I first started, I was mostly in the orange and red like the whole entire time. I'm like, oh wow, I was 35 minutes of this class, I was in the orange and red zone. Whereas as you start getting stronger and healthier, it's more challenging for you to get into the orange and red zone. So it's really fun to be able to like go back into your app and see like, wow, like my graphs have changed over time. Like as I've gotten stronger and healthier, like it, I actually have to push myself a lot more. You may not necessarily see or want to feel that right when you first start, but now that I've been years into it, it's really fun to be like, wow, I cannot believe that I used to like basically start walking on the treadmill and I'd be in the orange zone. And now I'm just like such a stronger person because of the classes and the coaches and just even that community aspect too. That's like one part of the community, is just being able to kind of rally around each other and just let each other know no matter what your graph look like, you're still burning college, you've gotten stronger, and you're here doing it with a bunch of other people that enjoy your presence.

SPEAKER_01 8:42

Yeah, absolutely. And I I have always felt that when I've gone to any studio that people are always really welcoming and it's not intimidating, even though I think some of the videos that are online can make it feel really intimidating because that you also do see, like, yeah, you know, people are running on treadmills and stuff like that. But when you're in the class, like you always have the choice to like, you know, there's so many different options and levels of things that you can do. So you talked a little bit about feeling stronger, sort of mentally through

Mental Strength And Stress Relief

SPEAKER_01 9:10

working out. Can you say a little bit more about that? Because I think that's a really important part of being committed to your goals that people don't always like highlight as much.

SPEAKER_02 9:18

Yeah, definitely. I think that that is always the hardest part, at least for me, and I think it is for a lot of people, is and we say it as coaches, the hardest part is just showing up. Um, getting dressed, whether you're having to drive there or walk there, getting signed up, who knows all the craziness and chaos that you've been dealing with all day long, and then now you're having to kind of take that time to invest for yourself. But being proud that you even showed up is the hardest and most challenging part, and then the rest of it kind of just comes with ease, is the way that I see it. Um, but I think because growing up, there was such a I mean, there still really is a stigmatism behind women and being strong and being um fit, I think wasn't necessarily a big thing. It was just more about being skinny and you know, having an apple and a cheese stick for lunch is appropriate. And I think that really can warp your mental health and really the amount of pressure of like how you should look and feel. Um, but now that I've been in this fitness industry and working out and being stronger has made me more happy. I mean, obviously the endorphins are great, but also it's made me so much more confident the fact that I'm a stronger human being in general. And I feel like I without fitness or even without my community, I don't know if I would feel the same way now if I didn't have like orange theory behind all of that because it really then pushes me to want to come back. Like that's a part of my motivation is okay, well, what has orange theory really brought to you, or what has fitness brought to you? And it's brought me a lot of, you know, like strength in my mental health, but also like when I am stressed, that is the place that I go to now. It's become one of those stress relievers where it's like this is my one hour of my time, like where I'm not having to worry about anybody else but myself. Um so yeah, I I think it brings a lot of different benefits to you.

SPEAKER_01 11:11

Absolutely. I think it's interesting because I do feel like when people are first on their fitness journey, it can feel really almost stressful to, like you said, just to get there, coordinate, get the clothes, do all these things. But then as you stay consistent with it, it becomes your escape.

SPEAKER_03 11:26

Yes.

SPEAKER_01 11:26

And so when do you think, like, how did you navigate in the beginning, like pushing through those barriers that show up for people all the time?

Motivation Barriers And Accountability

SPEAKER_01 11:33

Like, I don't really want to go to the gym, I'm kind of tired, I gotta go do this, I got all these things to do, and now versus like it's now where you look forward to it.

SPEAKER_02 11:41

Yeah, I think I mean, even to now, there are days where I'm like, I cannot get myself to go. Like, there are periods of time, like I don't, I just don't even know if that's going to be a part of the routine today. Um, so I don't think that ever goes away, but I do think there are different motivators that will get you to go. But I think for me from the beginning, I really wanted to perfect or at least improve my knowledge base about being in the gym. I had no idea what to do with those dumbbells or how to use a rower. Um, and I think I would really say what helped me through it was having such a supportive staff with the coaching. They are great about checking in on you throughout your fitness journey, seeing how you're doing, what can they do to help make sure you feel educated in the gym? And I'm, I think in general, I'm very open to feedback and critique. So for them to come over and help me with my form and making sure I had options if something didn't feel right, um, made me feel more confident in the gym, and which then made me feel better about picking up heavier weights or, you know, maybe going a little bit faster on the treadmill. Um and then with the community piece, we're all kind of just supporting each other through that process too. I think that really helped me go through that whole edge of, well, you know, Matt and I used to go to the gym every Monday, Wednesday, Friday together. So if I don't show up, Matt's probably gonna text me and say, Where were you? Yeah, we're gonna be. So having an accountability buddy was really helpful too. And I think what's nice with our studio is we do a lot of challenges throughout the year that kind of help with that refresh of when you're starting to feel a little low. Hey, we have this challenge where you have to come in in the studio four out of the eight weeks or four out of the eight days. Um, and that kind of just helps remotivate people, I think, to be like, okay, I have to come because if I don't come four out of the eight days, I'm not gonna get my free t-shirt. And then that motivates you to come. So it's just those small little things. Um, but I think like my people is really what got me through that first threshold of this is hard right now, but we're doing it together. And then eventually you kind of form your own levels of motivation to get you to a place where you have your own individual goals.

SPEAKER_01 13:48

Yeah, absolutely. And I think it's important because people that are first starting out on their wellness journey, they may feel like, oh, there's nobody else doing this with me. And it's just that maybe you're not around this the right the right people for where you want to be. And like you talked about like having that community. Well, those may be people that you don't even know right now. But I remember when I was going consistently um to a studio here in North Tampa, like you get become friends with the people that are there and showing up every day. And when you miss a day, they ask, you know, or they check in on you. Yeah. Um, so I think it's also just being comfortable with the fact that maybe some of the people that you're always with now aren't the same people that you're gonna be with. But if you're committed to your goals, you're gonna find new people that are supportive and things like that. So some people may bring a friend with them, and if you don't bring a friend, you'll make a friend, is kind of like what I'm feeling that like you're saying is like the vibe totally all the studios. Yeah.

SPEAKER_02 14:40

And I think what's great is the coaches. I think, especially when I first started, I'm like, I do not look like them, I'm not anywhere near them. But I think what's so reassuring is for them to say, I used to, I was in your shoes at one point. And I think that's what's great about my my new journey with Orange Theory is being a coach and telling members or you know, new people who are coming and joining the gym and letting them know this is my first ever fitness journey was being here at the studio. And for them to see their face of I could never guess that. Like, yeah, that could be you, you know, in just a short amount of time if you committed, you know, consistency and just focusing on giving yourself an hour a day, um, how much change could really happen in your body in that time frame? And I think that resonates with a lot of people that then you can also connect with a coach and they could be your your ally, your friend. Um, it doesn't have to be just the people that you're walking through the door with too.

SPEAKER_01 15:35

Oh, absolutely, absolutely. And I think it's funny because we all have this idea like, oh, that fit person has probably been an athlete since they were, we make up our own story about them. Like, oh, they've been fit their whole life, they've never struggled, it's easy for them, y'all. Genetics, who knows? And in reality, it's like, no, like there are people that literally you said when you were finishing college, so starting your professional career is when you got into fitness. And so someone walking into your class probably doesn't think that. They think you've you know been in fitness your whole life, yeah, an athlete or something like that. And so it's just funny because I think people have to realize like we're making up a lot of the things that block us from going out there, like somebody else is in the same like version of that their journey, or they've just started their journey, or they're not that far on their journey. Like you can be wherever you need to be, but you can, you know, get to the level you want to be fairly easy, like you said. Like it's not gonna take you, it's not like you're 40 years behind because you're just starting now.

SPEAKER_02 16:32

Yeah, you know, no, exactly, and you never know what brought that person into the studio that day or what they were dealing with before they even got through the door. Um, and there's been athletes who've been injured and then they're just coming back and just trying to get into a fitness routine. So I just think they're like everyone has their own story as to what gets them through the door. Um, and everyone

Shifting From Cardio To Strength

SPEAKER_02 16:53

is just as important, and it's just you know, I think helpful to know like you're not the only person going through this.

SPEAKER_01 17:00

Definitely. I think that's super important. And so tell us a little bit now that you're a coach, what does your fitness regimen look like? And what do you are you doing just orange theory or what are your favorite things to do as far as workouts?

SPEAKER_02 17:13

Yeah, so it's definitely changed um and evolved over the times I've been at Orange Theory. So I think at first I was really big into the cardio and running a lot on the treadmill. Um, I think, I mean, maybe it's a part of our generation of you know, running and cardio is the only way you can lose fat. Um, and that's how you're gonna be skinny. And especially myself and my culture, women do not, Asian women do not lift weights. Like that is so frowned upon. It's like to look strong and muscular is just not feminine. And so I did not grow up having people looking like me lifting weights and being strong. Like that is very much like in a man's world. So I thought, I'm just gonna run, I'm just gonna do a lot of treadmill. That's why I loved Orange Theory. Um, but really what helped kind of shift that mindset, I had a coach at Orange Theory that said, I just think you should try for like six months, like lifting a little bit heavier and see what happens to your body. And I was so shocked um to see how much my body had shifted and how much more toned I became from just lifting more weights and not running as much. And also, I mean, there's nutrition and things like that that you also have to focus on. But um, since then, I've actually really been focusing the past probably year and a half on more strength training. So I've been doing a lot of that. I mean, Orange Theory offers strength 50 classes, so it's just 50 minutes on the wait floor, but I've now feel really comfortable in the gym setting where I can go to like a box gym or somewhere else and just kind of lift a little bit more on like the weights. So that's been my goal is really been focusing a lot on that. Um, and funny enough, I know we were talking earlier about physical therapy because of the excessive running I've been doing, I haven't had a lot of strength in my hips because I haven't done a lot of lifting that it's actually created tendinitis in my right knee. So I can't run as much. So now I'm kind of forced to do a little bit more strength training, which I'm okay with. I think it's a good new challenge. But my goal um is by next spring, my boyfriend and I are gonna do um a mixed doubles for the high rocks challenge. So I've been really focused on just trying to do more of circuit training, endurance on the running, but more strength training to get myself ready for some of those like stations that are

Eating More To Perform Better

SPEAKER_02 19:36

gonna be in the challenge.

SPEAKER_01 19:37

That's awesome. Yeah, that's awesome. So you talked a little bit about nutrition and how, and I mean, we grew up in the same generation. It was like in those magazines, the teen magazines, like they'd have these sample diets and literally be like an apple and cheese for a meal. Can you talk a little bit about like why that doesn't really work and how can we? I mean, because so many of us grew up thinking that way or thinking we have to eat way less to like get the results we want. And I know personally, like that's backfired on me where I couldn't perform as great as I wanted to because I was under like my nutrition was so poor.

SPEAKER_02 20:10

Yeah, I I think it's hard because we're not like there's not a lot of resources out there to educate women how important it is to eat more. Um, yeah, and so I think growing up, it was always you have to eat 1200 calories or less. So I'm counting every single macro of like, okay, I can only eat 300 calories or less in every single meal. Um, and I can totally tell from probably the first two, three years at Orange Theory, I wasn't seeing, I was seeing change in my body, but not as much as I thought I would in those three years. And it's really because I was limiting myself so much on the no carbs, barely any carbs, and then really not enough protein, which I didn't know I was doing until I met somebody who kind of re-educated me on how important carbs are. Sugars are not necessarily bad for you, you know, like fruits and things like that are good. Carbs provide you energy for you to be able to work out. Like I remember there were times where I was eating less than a thousand calories and burning like five, six hundred calories. So imagine your body's running on less than 500 calories a day. I was feeling so fatigued and exhausted. Like I barely could even, I was like, why can't I run faster? And it's like because I have nothing in my body to be able to run.

SPEAKER_01 21:26

You can't run faster, there's nothing for your muscles to grow. And that's why you didn't see the results.

SPEAKER_02 21:31

So there's no fuel. Like your body is barely, it's really eating at the muscles that you're trying to grow and have to be stronger. Um, so I've focused a lot more on being consistent on protein and adding more carbs and just adding more calories in general, which I think can be it's more of a mental block than anything. I think it's easy to I'm of course, I would I would love to eat like two, three thousand calories a day and not have to worry about my body changing, but it's that mental block of. Oh my gosh, if I eat 2,000 calories, I'm gonna gain all this weight back. And it's like, no, you just have to, it's all about what you're eating, right? Like it's not just the calories, it's the nutrition behind it. Yeah. Um, but I think because I've really been consistent on those things, my body actually now surprisingly has the fuel and I can actually lift heavier and run faster. Um, and it feels really hard at first, but as you kind of consistently add, um, I think you can really see just the benefits behind it. And I would never tell somebody go from 1200 calories to 2000 right away because you'll definitely see a jump that I think then reverts you back to like, oh no, I I can only eat 1200 calories. So even if it's starting small, like, okay, maybe you're only adding 200 calories more every single day, but that means you're adding an extra 10 to 20 grams of protein, and like let's focus on that for like 30 to 60 days, and then we'll maybe slowly increment increase that over time. Um, and I think that's what your body needs it. It doesn't need to jump from like one super low uh level to another super high level. Um, because you want to make sure your body's like gradually getting adjusted to those new changes.

SPEAKER_01 23:10

Yeah, absolutely. So,

Finding Nutrition Advice You Can Trust

SPEAKER_01 23:12

how what resource do you use for like nutrition and how to figure all that out? Because I feel like some people out there are like, I don't know what you're talking about. Yeah, where do I start or how do I know what I need?

SPEAKER_02 23:22

I think it's also what's great about social media, but also could be a negative, is that there's so many people posting like this is what you should, this is what you shouldn't eat, this is considered clean and this is not considered clean. So I do think there's also like such an overwhelming amount of resources where you're like, what do I use? Um, or what can I trust? So I think number one, it's really important that you're relying on people who have like certifications and education backgrounds and not just some Instagram influencer who's saying, I have this body, and so this is what you should eat. Um, because everybody is also very different. It depends on, it does depend on your genetics, like what really works for you may not work for somebody else. Um, but as far as like I'm because I'm a numbers person and data driven, I still use my fitness pal. Um, it just gives me a guideline. I'm not going to count every single calorie and macro of everything. I think I used to be like that. I've tried to be a little bit more flexible, but it allows me to at least stay consistent with like how many, how much protein I'm eating in a day. So there are really great apps out there that can help you just stay consistent with a guideline. Like you may not want, they may not all be specifically like very, very accurate, but enough to kind of give you a sense of, okay, I know I'm checking off the boxes when it comes to carbs, protein, and fats or something like that. Um, and then I really rely on my friends who are nutritionists and have that background that can really give me the education. For me, I want to know the why behind it. Like, why should I eat 1800 calories a day? And really just understanding that has now made me feel really good about um kind of like why I'm doing these things. Like, okay, I know that I need to do these things so that I can get these results.

SPEAKER_01 25:10

Absolutely.

SPEAKER_02 25:10

Um, so really just finding those resources and whether you're at a gym or even reaching out to somebody saying, Hey, I really want to learn more about this. Like, where should I point, what direction should I be pointed into? Um, I think everyone in the fitness industry, at least that I've come across, have been so supportive and friendly where they want you to succeed, so they'll point you into the direction that you need to be in.

SPEAKER_01 25:33

Absolutely. And I I love my fitness pal too. I feel like it's always a good caliber. Like, I don't do it every day, but again, there was a time in my life where I did feel like I needed to, and I feel like that was just like the the thing that we were taught, you know, was like, oh, okay, you have to track everything. But I think it's good like to do it at certain periods to see, okay, how much protein am I really getting and realizing, like, oh, I really do need to eat more protein so I can not only have more strength and build muscle, but also so I feel full.

SPEAKER_03 26:01

Yes.

SPEAKER_01 26:02

Because I feel like um women, we you know, try to skimp on protein or skimp on calories in general, and then we just feel hungry all the time. And all you think about is food and you wonder why, and it's like the binging happens, and then you eat all the bad things, and like now, like especially during the holidays, I know like there's always like so many treats and things out there, and people and I will say if you think about like oh, there's this event coming up, and that's why I'm not gonna I'm gonna start after that event, there'll always be another event or something, or your birthday, or somebody's birthday, and so you can't like really say, like, oh, I need to start this day and then be perfect, because there'll always be something that comes up and messes it, messes it up. Yeah, but if you say, like, okay, before I go to this party, I'm gonna drink a smoothie or a protein shake or something, that way. If I go, and like I've gone to so many parties now where people have offered me dessert, and I'm like, you know what? I'm not really that hungry, so I don't want it, and I don't like since I didn't tell myself I couldn't have it, I also just don't care as much. Yeah, so I think there's a little bit we have to like learn ourselves and our psychology and what works for us, and like you know, like you said, not everything works for everybody. This is what works for you, and like you have to find the resources that work for you and maybe be willing to try some things that aren't gonna work. Like you might eat so many calories, and then you're like, Oh, wait, maybe that was a little bit too much, but like you can't be scared that you're gonna like maybe gain a little bit of weight or not get the results you want because there's really no way to find out what works for you until you try it. And I remember I had a trainer a really long time ago, and like he was like, You same thing, like you need to eat more carbs, and I was like, I'm not eating all like never eat a whole cup of rice, and I was like, I haven't eaten a whole cup of rice, and I'm Puerto Rican, so like that's crazy. Yeah, I like, but I would literally go to my mom's house of naughty rice, and she'd get pissed at me to be honest, because that was just like offensive. But I remember the first time I came to her house and was like eating that much rice, she was like, Are you okay? She was like, What is going on?

The 80 Percent Consistency Rule

SPEAKER_01 28:06

Um, but I just remember feeling so much better. Like, I was like, Oh, I really shouldn't like, and I'm just somebody that cannot do low carb, like I just turned into a total psycho. Yeah, and it's so important, and I just feel like some people can do it and they feel great and it works for them. And I'm just like, and I'm glad that I figured that out, but I feel like some people just aren't willing to try. But I've heard so many people that have been on really either really restrictive diets or like, oh, I don't eat that at all, and then they suddenly start eating it and they're like, Oh my gosh, I totally needed that, you know. So I think you have to be like, you know, there's not one size what fits all, there's not one diet that works for everybody.

SPEAKER_02 28:42

You have to kind of find like what works for you and trying to like not add 500 different new things at the same time, right? So it's like, let me go low carb, no sugar, no fat. And it's like, well, then one, I don't know what you're eating. Yeah, and then secondly, that you're setting yourself up for failure, right? Yeah, and I think that kind of goes back into the idea of like resolutions and new goals that you have. I always encourage like my members, if you want to try something new, let's try one thing and let's try it for 30 days. If you can get it down for a month, let's reevaluate, see if that's something that you've now implemented into now your routine. It's become a habit, and then maybe we add something else onto it. But when you add five, six, seven things, your brain is just like, I can't. Yeah, it's like I don't know what we're doing today, but it's not happening. And then that's when you revert back to all your old habits because it's like, well, this is too overwhelming. I would I'm overwhelmed just listening to your list of things that you want to do for yourself. So I think it's just choosing one thing and trying it out, see if it's for you, and then we can always reevaluate, like you have so much time, it's not like, and that's I think that's one of the hardest things for me is it takes a lot of time, it's not going to be an overnight change, and so you have to kind of be able to be willing and open to the idea that it might take a little bit of time, but the results in the change will happen if you can just be consistent with it.

SPEAKER_01 30:06

And so, what do you say to the members that are coming in, and maybe they're struggling with being consistent or they really seem like really into their goal, but they can't like really seem to move the needle and stay consistent with it?

SPEAKER_02 30:19

So I I don't know what podcast or what person said this to me, but it made it kind of click a little bit more to me. It's all about 80% consistency and 20% of like not necessarily failure, but inconsistency. Because, like you said, with life, there's holidays, there's birthday parties, there could be just like traumatic things that happen, and you know, just like a lot of different challenges where you may not be able to be consistent. Yeah, and that's called life, right? Like we are humans and that happens. So I used to actually have a calendar and I would check mark the days that I'd be consistent. So, did I hit my water intake, my protein, and my carbs? You pick whatever two or three goals that you have every day. If you did it, you checked it off. And then once you look at that calendar, if 80% of that calendar, that month was completed, then you did a great job. And so it's just being that much more consistent over time, and I think it's much more manageable for an average person to look at day-to-day versus, oh, I need to be from, you know, I need to lose 20 pounds in a year, and it's like, well, that seems it seems overwhelming, yes. And and you know, also it could just be like scary to think, how am I gonna do that? So instead of focusing on the whole year or the month, let's focus on every day. And can you be consistent today with those three goals? Yes, and let's check that off. And then in a month you'll be like, wow, I can't believe I did this. And maybe I did have a holiday party, but that was a part that's a part of the plan. Like that was gonna happen. I knew that was gonna happen. Um, but look at the fact that I did all these other days and I checked it off, and that's really where you see the most change. Um, so I think that's what helps. I think just it's reframing your mind.

SPEAKER_01 32:00

Absolutely, reframing it. And then I think what you said is just showing yourself like I was consistent most of the time is like way more reinforcing to the positive goals than like trying to do so much and like then feeling like you let yourself down, like building in, like I'm gonna have whatever. Like, I I like Diet Coke, so I'm always like, Yeah, if I drink Diet Coke, I only drink one Diet Coke a day, like that's good for me. Yeah, you know, everyone has a like it's like it doesn't have to be the you don't have to be perfect, you can have some wiggle room in there, you can build in what you still like and not feel like deprived.

SPEAKER_02 32:32

Yeah, so yeah, definitely. I mean, I know that I have a huge sweet tooth, so I'm never gonna get rid of that. Um, but it's all about moderation and consistency. Like, if I know I'm gonna come and have a holiday party next weekend, well, then let's see what other healthy alternatives I can find. And over time, like you said, I've found such better options that when those things come up, I'm like, I actually think I'm okay. Like I've had my fix because I'm not starving myself and waiting for that one moment. I'm just sprinkling it in throughout the month or you know, whatever. And that's made my body feel much better than just like shocking your system with all this extra stuff that you've been saving for a specific thing.

SPEAKER_01 33:14

For sure. Awesome.

Where To Find Diane

SPEAKER_01 33:16

Well, it was so great to have you on the podcast today. You are wealth of knowledge. Where can people find you? Training and on social media.

SPEAKER_02 33:24

Um, well, I'll be tagged all in OTF West MIDI is our home studio that I'm a part of. And then my Instagram handle where I post all my things right now um is Diane underscore train13 um for social media.

SPEAKER_00 33:41

Thank you guys. See ya.