(00:01):

Hi, I'm Corinne. After a lifetime of obesity being bullied for being the fattest kid in the class and losing and gaining weight like it was my job, I finally got my shit together and I lost 100 pounds each week. I'll teach you no bullshit weight loss advice you can use to overcome your battle with weight. I keep it simple. You'll learn how to quit eating and thinking like an asshole. You stop that and weight loss becomes easy. My goal is to help you lose weight the way you want to live your life. If you are ready to figure out weight loss, then let's go. Hello everyone. Welcome back. So today I want to talk about exercise. It's one of those things that I get asked about all the time, especially from my members because they run into a lot of issues with exercise. One is a lot of my nobis women have not really exercised much in their life or they're in a place right now where it's very limited as to what they can do. 

(01:02):

They have a lot of pain, all kinds of stuff. So I get asked all the time, if you're just starting out and you have a lot of pain and all kinds of stuff, how would you start? Then I also get asked on the other side, well, what should you do if you've got a lot of weight to lose like I had? How do you get started with it? How do you get consistent? Because I'll be honest with all of you, I did not play sports when I was growing up, although I do love watching my UT balls now go balls. But we'll just say this, I just didn't know anything about exercising. When I first started losing weight. I mean, I didn't know Dick. I didn't know how to play any sports. I didn't know how to lift any weights. I did not know how to run. 

(01:46):

I did not know how to swim. I just didn't know anything, and I had spent my entire life basically not exercising at all. So when I first got started losing weight, one of the things I did want to do is I just dreamed of being an athlete. But when you've never played sports and you're over a hundred pounds overweight and stuff, you just think that, well, that could never happen. For me, at least 15 years ago, that was the case. I will say nowadays, I love that athletes come in all sizes and shapes. We are now showing that your weight doesn't have anything to do with your athletic capabilities. And look, I didn't grow up during that time. I didn't lose my weight during that time, but I want to go back and just high five, the 250 plus pound version of Corrine that still thought, you know what? 

(02:41):

There is a place for me in this. I can figure this out. I can learn how to do this. So the other thing that people ask me about all the time is because I never was an exerciser, I finally figured out how to start doing it. How do you be consistent? So I kind of want to talk about all three of those things today because I know going into the new year, a lot of you are not only going to want to be losing weight, but a lot of you are going to want to start movement. Now, I want to say this movement alone is not what's going to get your weight off. It will account for maybe 10% of the weight that you can lose. Now, when some people start movement like I did, I was proud of myself. It got me out of the house. 

(03:30):

There were so many other benefits that were coming from it. It made me have an outlet for the stress, the feeling. So alone when I was losing weight, I'll just be really honest, Logan was a year old. I was at the height of probably some postpartum depression. I had had a rough fucking year. I mean, I remember spending days sitting at home with him, crying my eyes out, wondering what had I done with my life? I did not know if I was going to be a good mother. I was in fear every day. I had all the anxiety. I just kept thinking, I'm screwing him up. I didn't know how to parent. There was just a lot of fear, a lot of anxiety, a lot of depression. All the things were happening, and because he was so high needs to, we couldn't go places. Putting Logan in the car in a car seat meant I was going to have to listen to my baby scream bloody murder until we got someplace. 

(04:34):

If we did get someplace, let's say I took him to the mall to walk around just so I could get out of the house. He would not sit in a stroller. He would cry his eyes out and at two 50 wagging a baby, it's hard enough to walk around when you weigh two 50, but if you're strapping on a 15 to 20 pound child and carrying them to boot, it's just damn near impossible. So I just felt so trapped. So alone, I spent most of my days crying and eating, and when I first started losing weight, one thing I wanted to do was I wanted to be an athlete. That was a big dream of mine and I was going to figure out how to work out not to lose weight, but to have sanity. And so as I'm talking to all of you about this, I don't want anybody starting a workout plan because they think that's what's going to lose their weight. 

(05:33):

You are not going to lose your weight unless you are dealing with the real things going on in your life. For me, the only reason I was able to lose my weight was because I started dealing with the real things that were going on in my life. I realized I was so depressed, I realized I needed help and I had to ask my husband for it. You want to talk about some mom guilt and some wife guilt? I had it. I had it in my mind that my husband shouldn't have to come home after working all day long. When I sit at home with the baby and watch him so I can go have some me time nowadays, I look back and I just want to go and hug that version of me and say, girl, you were working hard. You were contributing to the family. 

(06:16):

You were doing a job all day long. You did need time to yourself. But luckily for me, I kind of figured all this stuff out. So when you're losing weight, before we get into the exercise stuff, I just want to remind y'all that you have got to address what's really going on in your life. Otherwise you can exercise. You can diet all you want, but if you're not solving the real issues going on in your life, you will eventually turn back to food because the issues don't go away unless you solve them. All right, so I'm going to set that aside. We're going to talk about exercise. First and foremost, I want to start with some easy things that people who suffer a lot of chronic pain and stuff can do. If you will look up on the internet, there is an amazing coach that has helped so many of my no BS women. 

(07:13):

I will make sure that a link to her website gets put into the show notes. Her name is Susie Hatley. She has, she's done work inside my membership in the last few years, but she has also privately worked with a few of my members and have changed their life. She addresses chronic pain and movement in such a unique way, and I think that a lot of you would benefit from it. So if you're in that boat, the first thing I suggest is you look up Susie and you check her out because the one thing I know is no matter what's going on, you can do something positive for your body. Now if you have a lot of chronic pain and stuff, does that mean you're going to tomorrow go and lift weights and do all the things? No, but my mom has a lot of chronic pain and I have worked with her for years on things she can do. 

(08:15):

She had deformed feet when she was born. Her ankles are a hot mess. She needs total foot reconstruction surgery on both. So walking from my mother is awful. It's literally awful. And if you don't know anything about foot paint, she deals with it every day 24 7 and it's exasperated when she's walking. Now she's lost over, I think she's lost like 120 pounds. We've done what we can to take the load off of her feet, but she essentially is never going to escape that pain because she doesn't want to have both of her feet redone. She'd have to have 'em done one at a time. It's a six to 12 month recovery for one. So my mom is I think, oh Lord, I'm going to try to tell y'all how old my mother is. Say I'm 50. My mother is 68. She started when she was young and she just doesn't want to spend two years of her life trying to get her feet together when there's other things she can do. 

(09:17):

So my mom has a pool, which is nice, but I know everybody's not privileged enough to have a pool. But one of the things that I talk to her about all the time is in the winters when she can't be swimming is can she do some chair yoga? There are all kinds of things that you can do, and one of the other things that I suggest when you have a lot of chronic pain is you have to think about your mind also needs to work out. So this is what I did back in the days when I would have surgeries and I wouldn't be able to work out for eight to 12 weeks every day I would put on my calendar 10 minutes of just stretching. If I could stretch, even if I was just sitting in a chair, I would put on there 10 minutes of really focused breathing. 

(10:12):

Sometimes I put on their meditation so I would take my brain to the gym. There are things you can do, and I think when you look up Susie, you will see a lot of information on this, but for a lot of times when people have a lot of chronic pain, before you can really start the movement part, we need to learn how to breathe through the pain and how to take and separate the emotional pain from the chronic pain from just the physical pain. A lot of people that I've worked with, even in my own membership, we work on the difference between the two. So if I was giving you advice on starting with working out when you have a lot of chronic pain and your body is shot and all this other stuff, I would probably first and foremost look at Susie's information. Look at things you can do. 

(11:09):

What can you do with your body? Can you stretch in your chair? Can you get a resistance band where you can just do some pulls and stuff? Can you go to YouTube and look up chronic pain exercises for, let's say you're over the age of 70, say for women over the age of 70. A lot of times there's so much help out there that we don't even think about it. We spend too much time feeling so sorry for ourselves that when we're feeling sorry for ourself, we start feeling hopeless and helpless and when we feel hopeless and helpless, we're eating or we're bitching or we're watching TV to distract. What we're not doing is searching for possibilities. So I want to say that. And then the last part would be working either in my weight loss program where we can teach you how to separate out what is the pain you're feeling in your body and what is the pain that you are adding on top of your physical pain that comes from feeling sorry for yourself, thinking that you're a burden on everyone feeling regret for the years you didn't do X, Y, Z. 

(12:35):

We have to separate those out because there is a lot of science that shows when it comes to physical pain. If you are layering on top emotional pain, you are going to exasperate the feeling of the pain in your body. This is not to say that taking away emotional pain is going to free you of physical pain, but I've talked to my mom about this several times and I've always said when she's at a level nine on the pain scale, she will often say, if I could just get it to a four or five, that would be manageable. That would be so much better. And very often removing emotional pain, it starts, I want you to imagine a dial. It starts turning that dial down on the physical response because your body's not experiencing all of it. Okay, now the next thing I want to do is talk about for all of you, you physically can get started. 

(13:35):

There's really nothing holding you back other than me. Shame, lack of knowledge, embarrassment, fear of what people are going to think of me. I had a lot of reasons why I wasn't exercising. Most of them were douche. It was not like I had real barriers, and that is the first thing I want to say is that for a lot of people we have what we call false flag fears. We think we can't do it and we don't do it. And when we really look at the situation, we actually have the time. We could learn how there's nothing physically stopping us. Money is even not an issue because if you're able-bodied, you could go out for a walk, hell, I got members that will walk. They don't not go out for a walk unless it's negative 20 outside. It's always funny to me because I live in the south and hell, today it's probably 50 degrees. 

(14:38):

I got a hoodie on and I remember walking outside this morning because I'm walking as I'm doing this podcast. I remember walking outside thinking, oh, it won't be long before it's too cold to go out for a walk. It's 50 degrees. So when you are able bodied and all these other things, a lot of times what we do is we come up with these false flag fears. So it's always things like, well, I'm so afraid of what people are going to think of me while I'm outside. What if they look at me? What if they think there goes that big lady, blah, blah, blah? I used to have those same fears. I remember when I first started going to the Y, that was like the first thing I did. The first false fear that I had to get over was I had to talk to my husband and I had to ask him, can I just go to the gym at night? 

(15:29):

I know you've worked a long day, but I have to be honest. I really have got to do something because I'm feeling awful. I'm not getting any better and either I got to help myself or nothing's going to change. And he just looked at me and he said, you do what you need to do and I'm going to support you. I had to get over guilt. I had to get over the shame of feeling like I wasn't a good enough wife, that I was not a good enough mother. All of that was just bullshit. I was a great mom. I was such a good mom that I would sit there every day depressed as fuck while taking care of my kid. That's how good of a mom I was. I would sit there and still do my best for my kid every day, even though I wanted to be anywhere but there. 

(16:21):

So now hindsight's 2020 in the middle of it, I just felt like a terrible bitch. Now I see I was so, God, I was so strong. I was in the fight every single day. I just needed new ways to cope. I just needed to know that it wasn't as bad. Yeah, I had all those thoughts and those are normal, not some kind of brokenness in me. So for those of you who are able, I suggest that you start with walking. That is what I did. I had to get over my bullshit. When I went to the gym, this was the other false fear that I had. I was so embarrassed. Oh my God, I can't even tell you how embarrassed I was just walking in. First of all, I didn't know how to use anything, so I would just go to the treadmills. I was just like, I'm just going to walk. 

(17:14):

I knew how to turn a treadmill on and I could go to the corner upstairs, wear the cardio machines were and I could hide. That's the best I could do. I was giving myself a gift. I was navigating already being embarrassed, so I was putting myself in a position to feel safe. So I high 5, 250 pound Corrine for showing up there, and I walked and I would walk for 15 minutes really slow, and that gave me several gifts. Number one, I needed to get out of the house at the root cause of all of it. I wasn't walking simply because that's what you're supposed to do in order to be healthy. I knew I had to have some time for me, so I wasn't getting it and I had to. The only way I was getting it at home is when I would eat by myself ice cream at night. 

(18:11):

And so that's when I started going to the gym and replacing it with a few minutes of walking. And then the other thing is the gift it was giving me was some energy Moving was giving me some energy because it's easy to sit around because you're tired, but it has this adverse effect. If you continue to sit around when you're tired and you don't go for walks and you don't get sunshine or you don't have those physical endorphins that are released, you end up exasperating exhaustion. Our bodies are meant to move. I can always tell on the weeks when I am prioritizing work and be like, oh, this week I'm too busy to do this. This is like a good example. This week I've been really busy. I'm not able to exercise. I normally am. I have got so many things to do for my no BS women. 

(19:09):

We got workshops coming up, we got all kinds of stuff happening, a lot of great things, but it needs me. And so this week I've had to spend more time at my computer than I usually do, and I started getting really tired and I kept thinking, I'm just too tired to go to the gym. I finally yesterday, just like you are dragging your ass to the gym no matter what, you have got to go. You don't have to feel like it. You do not need to be motivated, but here's why it makes sense to go because you're getting more tired from not going. And when I made that realization, I'm like, all right, let's just go. And of course I have more energy, so I would start with walking. Now you can start with anything. Some of you might want to hire a trainer, so if you want to start lifting weights, hire you a trainer. 

(20:03):

I did that too when I first started. I just walked for 15 minutes a day for a few weeks. Then I tried the elliptical, then I walked more. I kind of just messed around in the cardio area for a little bit until I felt confident enough to where I wanted to lift weights. And for me, I took a body pump class. This was way back in the day, but I went to body pump and I remember the first time I made an agreement with myself, I'm going to get there early so I can set up in the back and I can be real close to the door so that I can leave if I can't finish. And the first few times I went, that is exactly what I did, and the first few times I went, I could not finish. I just couldn't make it all the way through the class, but I kept going with the goal. 

(20:53):

My first goal was to get to where I could finish the class. Then my next goal was get to where I could lift more weights. So I just always set little small goals around fitness and eventually I hired a trainer. Now looking back on it, if I could do it all over again, starting at two 50, I would've went and done the walking first just to build the habit of prioritizing the time showing up when I didn't want to, going even though I was going to be embarrassed, and then just getting into that routine. Then I probably would've went ahead and hired a trainer to teach me how to lift weights. I'm not saying classes are bad, but just knowing everything that I know now, I would've loved to have skipped to the step to where I was just lifting heavy. So if you are just starting out and you're very able-bodied, but you have a lot of shame and stuff, we got to get over that stuff. 

(21:58):

We have to give our ourself the gift of going. We have to do it in a way that we can say, I may not love this, but I could start with this. I like to use the term can I just, it's like can I just go and walk a little and let's just see what happens? Because usually what ends up happening is we have what's called the hypothetical hell that goes on in our heads. Hypothetical hell is where you think about going to the gym or you think about starting exercising and all you do is run the negative. What if scenarios? What if this happens? What if this happens? What if they say this? What if somebody looks at me? What if they're thinking this? 

(22:45):

What if I miss a day? We just wear ourselves out thinking about everything that could go wrong and that's called hypothetical hell. So you have to catch yourself when you're there and you have to remind yourself, can I just do this? Usually? Can I just open you up to something you can do to get started that feels safe, it feels okay, it feels like I could do that. Start with that and then let momentum take you wherever you want to go because sometimes the can I just is all you've got. That was how I started and it was like, can I just go and walk for 15 minutes? I'm going to tell you the first few times I went, it was just 15 minutes. I was counting down the seconds because I was so embarrassed about myself. Literally it was just embarrassment and I would leave because of that and that's okay, but after a little bit I got to being there and I wasn't as embarrassed. 

(23:48):

I just gave myself enough situations to where once I kind of got used to being there and nothing was happening, what I thought was going to happen in hypothetical hell, I remember thinking, someone's going to say something awful to me. Someone's going to come up to me and say, we need this treadmill. The fit people need it. In my mind that was like, shit, that was probably going to happen or that could happen. And when none of that started happening, when no one really gave a shit about what I was doing, I mean some people looked at me, but it dawned on me. I'm like, I don't think they're looking at me because I'm overweight. I think they're looking at me because I'm human and I'm walking by and it would be natural to look at anyone who just walked by you. I mean, that's just what humans do. 

(24:35):

They notice when things move in their environment. All these things started like the hypothetical health situations just weren't happening, and so then I didn't feel as bad and then I'm just like, you know what? I think today I'm going to walk like 20, 25 minutes. I'm going to see what happens. You let the momentum cure you. Okay? The last thing I want to talk about is consistency because this is where a lot of you get fucked up. This is where it all goes down the toilet and people start and stop and start and stop and you end up convincing yourself that you're just not an exerciser because you're not consistent. So I want to talk to you about all or nothing versus consistency. Consistency is not where you do things every single time, right? That's perfectionism and all or nothing thinking. So when you are consistent with exercise, it means you have picked something you're going to do and you are going to do it, and if you miss a day, you are not going to throw it all away. 

(25:45):

You are just going to go at the next opportunity. Consistency is about the effort to show up, which means you will have times you don't show up consistent. People get back on track when they get off track. That's it all or nothing. People aim for streaks and we know in habit science, that streak mentality actually backfires. When you're trying to form a new habit, you actually form habits better when you learn the skill of missing a day and then going at the next opportunity. So I want all of you to hear that when you are being consistent, you are someone who is really good at noticing when you aren't doing something you said you would and then making an effort to get back to it as quickly as you can. So if you were picturing a calendar, a consistent workout person would be someone like I might work out on Monday and have a real busy day on Tuesday and be like, you know what? 

(26:49):

Today's not the day. I'm going to go tomorrow and I'm going to look at my calendar and I'm going to see I actually have time and I'm going to know that today. It's like, you know what? Today's just not my day. Then on Wednesday I'm going to go even if I don't want to. That's consistency. Consistency would be flexible. Consistency knows when you really can't do it and you can make time for it and you don't listen to some bullshit. So I might go on Wednesday or I go on Wednesday and then maybe the next two days I don't, and then I go on Saturday. Then the next week I may only go two days in the following week I go four and the following week after that I'm doing three. This is important because most of you think that consistency is where you go every single day and the first time you miss most people don't pick it back up. 

(27:44):

So for example, if I say, I'm going to start working out this month and I'm going to do this and I'm going to do this and I'm going to do this and I'm going to do this, and you lay out this whole big ass plan and blah, blah, blah, you really haven't put into the plan days off. You haven't put in to plan contingency plans for if you can't because what I see a lot of people have happen is they'll say, I'm going to work out every day, and they'll go like eight days in a row, maybe even 10, and then on the 11th day they have a true emergency, can't go, and so then they're just like, fuck it. See, something always gets in the way. My life is always blah, blah, blah, and they bitch and namean and they catastrophize and they go into hypothetical hell, what does it mean that I didn't go? This just means I'm a lazy fuck, blah, blah, blah, blah, blah, and then they don't go at all and then they try to start over. Next month you are better off rather than doing 10 straight days and then doing nothing for the rest of the month, your brain will think you are an exerciser. If you are going say in the very beginning, two to four days a week for a month where you're just making sure it happens, that is what I do these days. 

(29:03):

My current workout program is an upper lower split. If you are listening and you're a no BS woman, I uploaded it for all of you and inside our Facebook I gave you my exact workouts. You even see how much I lifted the first round and I did a video on it so that you could hear how I think about all of it. So if you're one of the no BST women and you want to go to our Facebook group, just search hashtag corrine's advice and you will find a video that has my upper lower workouts on it. Okay? Now for the rest of you, right now I'm doing what's called an upper lower split. I've got two upper body workouts, two lower body workouts. The ideal is I go four times a week. I do one upper body day, then another lower body day, an upper body day. 

(29:53):

Then the other lower body day. But the nice thing about this one is I planned it as a contingency. There will be some weeks I can only go three times, so I will go upper, lower, upper in the next week. I'll start the workouts with the lower body workout. There will be some times I can only do two, so I will do an upper workout and a lower workout. I planned to be consistent. I didn't plan to be perfect. I planned in such a way where I had flexibility on some days I just want to go for a walk. I made sure to make a plan that works in my life that is consistency. So I want to give you some tips on how to get out of the all or nothing mindset so that when you first start you can try these things. So the first thing to do is make a goal around how often you're going to work out that you feel if you had a scale of one to four, one being hell no, and four being like, fuck yeah, I can do that. 

(31:00):

You need to be a three or a four. If you look at your plan and you start thinking, well, this could happen and this could happen and this could happen, that puts me at a two. You have got to lower it. We have got to start with reality and you owe it to yourself to know this is the life I actually lead. A lot of you have busy lives. Great. Let's make sure that we build things like how you lose weight and how you exercise is going to have to work with the life you. You cannot rearrange your entire life around a diet and you can't do it around exercise either. That's why women fail so often on exercise and diet plans because they're picking things that if their life went perfectly and a fairy came through and waved a magic wand, suddenly everybody was a different human. 

(32:01):

All the red lights were green. When you would drive through, you could do it. That's not real life, so we have to be thinking through things, so you just ask yourself that. If not, then lower it especially because we know that when we are going to exercise, we are doing this for our bodies and ourselves most of the time. What I notice is people who feel like they need to exercise every day and think that's what's required is because they're exercising to lose weight. They're not exercising for their health and their body, and I will say this until I'm blue in the face. Your exercise, think about all the weight that you're carrying right now. About 10% of it can be lost with activity. The other 90% is coming from one of three things. You are mindlessly eating and you are not seeing it. You have habits in your eating patterns that need to be broken, and the biggest offender is going to be emotional eating. 

(33:03):

Eating because you don't know how to rest eating because you don't know how to reward yourself eating because you have fear of missing out eating because you're eating in secret at night because you have a lot of shame or a lot of shit going on to where that's the only way you know how to decompress. We have really nine reasons why I'm going to emotionally eat and that is the one that's got to get solved or you're never going to lose your weight promise. That is just a fact. So we're going to do on a scale of one to four, we're going to make a plan and we're going to figure out how good we feel about it because if we ain't a three or four, we are going back to the drawing board and we're going to lower it until we feel like we are a three or four because when you're a three or four, you now can be consistent, all right? 

(33:52):

The second thing is what I was telling you earlier, you got to have a contingency plan. You need to know the things that you're going to do if you have to miss a workout, if you have to miss a workout, you can't go to the gym or something at home. Can you take a 15 minute walk? Can you get some steps in that day? What can you do on those busy days or on days when you're just freaking tired and stuff? Alright, what is my contingency plan? If movement's not going to be it, can I do some stretches? Can I do a few yoga poses? Can I just carve out 10 to 15 minutes to meditate or something so that my brain gets the signal? No matter what's happening in life, I still take care of myself in some way. If that just has to be sleep, then it just has to be sleep. 

(34:42):

Then the last thing is remove as many barriers as you can that are going to stand in the way. I have covered a lot of them today. We talked about you got to separate emotional pain from physical pain. For all of you who have ailments, a lot of you need to figure out what are your faults, flag fears. That's going to be some of your biggest barriers, but some of the basic barriers that get in our way, it's just not having it set up to where it's easy to work out. So for me, I always have a plan about once every eight to 12 weeks I find a workout plan and that's what I do for eight to 12 weeks and I just follow it. I will find some lifting plan and I put it in a little spreadsheet and then just every day I go to the gym when it's time to lift, I'm just lifting by the plan so I don't have to think about it. 

(35:33):

If you are like me, the best way for to work out is to have my clothes on. I have slept in my gym clothes to make sure that when I get up in the morning there's not hardly anything standing between me and going to the gym. There are days when I have call after call after call and I know all I'm going to want to do at the end of the day is go to bed, but I need to go to the gym first. A lot of times I have been known to do my calls in my gym clothes. I have been known to show up for my Zoom calls with a nice top on, but tennis shoes and tights down south so that all I have to do is change the upper body. Sometimes I put the workout clothes and my shoes on my bed exactly where I'm going to lay so that if I try to go to bed, I at least have to move the workout clothes to get there. 

(36:25):

Anything that's helpful for some of you, a lot of times you don't want to workout because you're hungry, then keep protein bars or something so that you can have a snack so that you have a fueled workout or so that you have something so that you're not hungry. Just think about what stands between you and working out at times and see if you can remove the barriers. What can you do to make it easier or to at least not make it so easy to shit out? Okay, I hope that this helps. We talked about consistency. We talked about my workout plan. We talked about what do you do if you got chronic pain and we even talked about what if you just got chronic shame. That's what I got. I got me some chronic shame. I got figuring this out, Corin, so I hope you enjoyed it. 

(37:12):

I would love to hear, you can email us if you want at the show and let us know what's going on with you in your workouts. Did this podcast change anything for you? Was it helpful? I'd love to hear about it and you can always leave a review too and let us know if this podcast is changing your life. It helps other people think about listening. Talk to you soon. Thank you so much for listening today. Make sure you head on over to no bs freecourse.com and sign up for my free weight loss training on what you need to know to start losing your weight right now. You'll also find lots of notes and resources from our past podcast help you lose your weight without all the bullshit diet advice. I.