Your Best Year

Resolutions That Stick: How to Make 2017 Your Best Year [Podcast Episode #072]

Here we go again...

The New Year is approaching and, if you're like me, you're already thinking about changes you'd like to make in 2017. At the same time, the end of 2016 might bring back memories of goals you set a year ago. Did you reach them? And if not, why not?

Don't let another year go by with unfulfilled resolutions. Here's how you can set life-changing goals that really will make 2017 YOUR best year...

Episode Resources:

Resolutions That Stick: How to Make 2017 Your Best Year [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. This is one of my favorite times of the year. Yes, we're enjoying the holidays and there's all kinds of exciting things about that, but we are looking forward to a new year and I love the idea of having a new year.

The ability to turn over a new leaf, adopt some new habits, set some goals, change your lives and just do stuff better in the upcoming year than maybe we did in this past year really is exciting, and just the chance to be able to do all that and feel like we are really getting that fresh start. I got an awesome question recently from Darla that leads perfectly into this theme.

Darla said, "Hey Dave, I'm sure you get questions like this all the time but I'd like to get some help preparing for the New Year. I had big plans to get in shape in 2016 but it didn't really happen. There are a lot of reasons why but I don't want to make excuses. The fact of the matter is I didn't make it a priority. I know I'm not alone because I read how few New Year’s resolutions actually pan out. I know it's possible though, at least I hope so, what do you recommend for resolutions or goals this time of year? I don't want 2017 to be a repeat of 2016."

Darla, thanks for your question and I appreciate your honesty. I particularly love the line where you said, "I don't want to make any excuses. The fact to the matter is I didn't make it a priority." Because what we make a priority is going to come true, it is going to happen.

Just recognizing that maybe some other things got in the way and whatever goals you had set for 2016, those did get filtered down away from being sort of top priority to lower on your ladder of priorities.

That's important because it also gives a glimmer of hope saying, "If I re-prioritize, and I can do that right now, it is possible to reach those goals." I'm not going to get on a rant about goal setting and prioritizing because I want to introduce you to two extra-special guests.

You ALWAYS have the time for the things that matter MOST.

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These girls, I've known them for a really long time, they are good friends of mine. They're awesome just at inspiring us to change our lives. They're awesome at sending positive messages, particularly body-positive messages. I'll let them your story but they have so much wisdom to give us in today's episode. I'm excited to introduce to you Jenn and Kristen from Fit Bottomed Girls. Hey, Jenn and Kristen, thanks so much for joining us on this episode.

Meet Jenn And Kristen

Jennipher: Thanks for having us, we are excited. This is Jenn.

Kristen: And this is Kristen.

Dave: The audience of the Make Your Body Work podcast, Jenn, they might be familiar with you because you came on a while ago, maybe around episode 30, 35, something like that. I'll put a link in the show notes to it. But Kristen, this is the first time, welcome to the podcast.

Kristen: Thank you. Thanks for having me. Go easy.

Dave: No, all friends here, all going to be fun here. I was wondering if you girls could talk a little bit about Fit Bottomed Girls? Because again, my audience might know a little bit about it but maybe Kristen I'll start with you, what's your involvement in Fit Bottomed Girls?

The Fit Bottomed World

Kristen: I am one of the partners. Within Fit Bottomed Girls, we kind of call it the Fit Bottomed world, because we've got four sites. We have Fit Bottomed Girls which is health, fitness, kind of general live your best life type of health and fitness advice.

We have Fit Bottomed Eats, which I'm editor in chief over there. We talk about food recipes, all that good stuff. We also have Fit Bottomed Mamas, which is focused on moms and parenting all kinds of ways to live a really healthy balanced life there as you raise your children.

Then we have our newest site, which is Fit Bottomed Zen, and that is more about like mindful living. We do things with yoga and meditation, but also how can you clean your house and have it be really nice and a good addition to the rest of your healthy life. We kind of cover it all over there.

Dave: Yeah, I was just going to say you've got all your bases covered. And your main focus is Fit Bottomed Eats, so what if the audience were to check out Fit Bottomed Eats, what would they find there?

Kristen: A lot. We do a lot of recipes but I think it's important to note that we're not focused on low calorie recipes or low fat recipes or anything like that. It's really about finding food that's good for you and nourishes you in a way that feels good and true and healthy and authentic.

There is a big focus on eat your veggies, eat a really good whole food plant-based diet. But we've also got this killer dessert recipe and you are going to want to make it, and you are going to want to share it with your family and your friends because it's delicious and awesome. All good things in moderation, right? That's sort of our motto across the board. That's so true for food.

Dave: I couldn't agree more. If you started a website that was all about just eating more vegetables, I'm not sure anyone would ever go there.

Kristen: Not so sexy. No.

Jennipher: It's nothing.

Dave: Jenn, you head up Fit Bottomed Girls, the original website, that's kind of your baby?

Jennipher: Yeah, Fit Bottomed Girls and Fit Bottomed Zen are kind of my, I'm technically the editor of those, although obviously we all have oversight into all the properties. We all kind of work on them whole-handedly, but I'm kind of the driving force of the mission.

Girls has really, it started off with a really strong body-positive message that you are more than a number on the scale. I would say we've been around for eight years, Girls has been, and it has just grown. We've seen that trend go from not something that anyone talked about to something that people really do talk about, and really do think about body image and are more aware of.

There is still a lot of work to do and we still are constantly screaming from the rooftops, like, "Diets don't work! Diets suck! Deprivation never works!" But that message is starting to resonate, it's been really cool.

We now do still a lot of product reviews, a lot of workouts, a lot of playlists, we're constantly like, "Hey, you need to add these eight tracks to your workout playlist, like right this second."

And then a lot of it is us just sharing experiences of what we're doing and what we're going through, and getting other writers to do the same. So we don't just say fitness comes in all shapes and sizes and ages and races and backgrounds, but we're actually living it and showing it.

The Work We Do Together

Dave: Yeah, and you girls do live it, and I know this firsthand because over the last couple months we've actually done some work together. And Kristen, the last maybe month or so you've been training with me, and can you tell the audience a little bit about what we've been doing together.

Kristen: I can, as long as it doesn't involve me getting up off the couch without groaning out loud, because I had my wall sit challenge yesterday from you, and I'm feeling that.

Dave: Okay, no hate, I don't want you to scare away my audience.

Kristen: No, it's awesome, it's seriously awesome. I've been really impressed, not only with the workouts that we've been doing, because we've got a couple of cardio workouts, and some strength workouts, and it's all really ... you know, the way you lay it out is really easy to follow and understand, and you've been so good about helping both myself and then there are other women in our training group.

Whenever we come up on a workout or an exercise that requires a piece of equipment that our gym doesn't have, or whenever we're having a struggle with a particular exercise, you've always got really good advice, for, "Okay, let's try this," or, "Can you focus on this?" or, "How can we measure improvement, even it's really hard, how can we see you improve there?"

It's really been exciting, it's gotten me out of my comfort zone a little bit too, which anybody who knows me knows that's saying something. Because I'm not exactly all that shy about getting in the gym and mixing it up.

Jennipher: Totally true.

Dave: Well, I'm glad to hear that. And it's so cool from the outside watching your group, and as you mentioned there's a couple other women that you're working with, it's really neat seeing you support one another and sort of cheer each other on, and there's some accountability and some motivation. And you know maybe that might actually lead into what we're going talk about today.

Darla's question, she's talking about how in 2017 she can kind of keep that feeling up. And as I talked about at the start of the show, she says in 2016 she had all these plans and then it just didn't pan out the way she wanted it to and she's asked, "What can I do to make 2017 better?" Jenn, what did you think when you read Darla's question? Is this something you've heard from your Fit Bottomed Girl readers?

Habits Really Are Sexy!

Jennipher: So much. I think this is something we can all relate to. We all know what it's like to decide you're going to do something, get really, really excited at the get-go for it, and think you're going to change everything, you're going to be perfect, you're going to overhaul every area of your life, you're going to be so healthy, you're going to hit the gym, you're going to step into this person overnight.

And occasionally you will see people do that, but it is like one in a million people. For most of us, that motivation, that initial kind of gung-ho-ness, wears off. And it is difficult to completely overhaul your life. And unfortunately we've been told over and over and over again that you can do that, that there is kind of like a magic cure-all for it. But it's really not.

It's really more about harnessing willpower, finding your deep inner motivation, and then setting goals that actually set you up for success, that you can track for having that accountability. And then really making sure that your willpower, and you're doing everything in a very realistic way. It's all about habits. And the thing is, habits aren't sexy, but they really are the thing that works.

Set small goals, turn them into a habit, and with time, transformation is guaranteed.

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Dave: You're 100% right, though, the whole non-sexiness. I sometimes picture what would people buy if they saw it on an infomercial, and I picture someone up there talking about, "Hey, buy this program, and I'm going to teach you some new habits." It's probably not going to sell, which is why people like Darla get all enthused about something that's flashy-

Jennipher: Yeah.

Dave: ...and like you said, sexy, and then it leads to disappointment. And a year later, that was the thing that really hit me from her statement, it's a year later and she's saying, "Look, I'm back where I started, now what?" Kristen, what did you think?

Kristen: So I am really, really into smart goal setting. I always grew up like, "A goal is a goal is a goal, right?" You know, you set out something you want to do, and you work toward it. But there's more to it than that, if you really actually want to achieve that goal. So you want to make sure that it's a specific goal.

You know, saying, "Oh, I want to lose some weight!" Cool. But what does that mean? Do you want to lose two pounds? Do you want to lose 10 pounds? You want to be able to measure that number. You want to make it something that's really attainable. Saying, "I want to lose 50 pounds in a month," is not an attainable goal, nor is it realistic. And then you want it to be timely. You want it to have an end date on that goal.

So if you kind of put all that together, you can do that both for short-term and for long-term goals, and that's going to really set you up for success. If you say, "This week, I would like to incorporate one or two extra servings of veggies in each meal," that's a great goal to have, and that's going to get you towards your healthy goals.

If you want to focus on weight loss specifically, I think that's okay, as long as you're keeping in mind that losing weight doesn't necessarily equate to pounds on the scale if you're adding weights in on strength work. But I think there are some ways to set a smart goal rather than just saying, "I would like to do this, I would like to be 15 pounds lighter by this time next year." Well, cool, how do you want to do that? Let's set it up, let's make it happen.

Dave: Jenn, go for it.

It's Time to Build Your Confidence

Jennipher: I think that confidence also really plays so much into that. When I hear that question, you hear a lot of very deflated emotions around it. Like, "Man, I had the best intentions, it didn't work out, what can I do next year?" You don't want to do the same thing.

The thing is, whenever you don't succeed in trying some new thing, it always makes you feel not as good about yourself. And so I feel like when you come back to do it again you try to do it even more, even stronger, like, "No, this is going to be the time." And you get into this repetitive cycle where you're just like, "Man, this sucks, I suck, why can't I do this?"

You start internalizing these feelings of failure, like, "You don't have willpower, you can't do it," all this kind of negative stuff that comes up. But if you can set the small goal, the smart goal like Kristen's talking about, the little ones build success. And in success builds confidence. And as you build confidence you can start to do more, and you can start to do more.

Don't focus on goals you didn't reach. Think about the MANY small goals you have achieved!

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It may take a whole lot longer to do all those little itty-bitty goals if you chunk them out. But if you add them all together, you can make amazing changes in a year. But you have to kind of back it up to this super minute level.

Dave: Yeah.

Kristen: And- oh, sorry, can I jump in?

Jennipher: Yeah... We'll just start talking.

Kristen: Dave, I know this is your podcast, but just let us go for a second.

The other thing, when we're talking about building confidence, it's so important that you start from a place of having confidence in yourself and loving yourself as you are right now. If you're saying that you would love to lose 15 pounds and that's going to help you reach a good healthy goal, I am with you for that. I love you, let me help you.

But if you're doing that because you can't stand how you look because you think you should be a size six and you're a size 10 or you're a size 18 and you whatever, that's not the place to start from. The place to start from is from this really good place of self-acceptance. Like, "I am a rock star right now, I am strong, I am doing some really good things."

You know, you may not have reached your goal for 2016, but what have you done? Are you eating more vegetables, are you incorporating some running into your routine, are you doing some things that you're proud of? Focus on those things and let that really build you up so you feel good going into this.

And whether you make or don't make this goal, that doesn't define who you are or how awesome you are. You're great. You're great exactly as you are now, and if you can get healthier, sweet. But that doesn't make you less awesome than you're starting out as.

Jennipher: Amen.

Why is Self-Acceptance Such a Challenge?

Dave: Totally agree. Hey, why do you think that is? Because I was just talking to one of my clients yesterday, and this is going to be a bit of a gender stereotype, but I think there is some truth to it. Women in particular overlook their progress in their wins and just focus on what it is that they don't have. Why is that?

Jennipher: That's kind of a million dollar question.

Dave: I'm asking you, I've got two ladies here on the show, tell me.

Jennipher: Yeah, I think it's something that's just kind of ingrained in our culture. Because I think for a lot of women we feel a pressure from a very young age from the images we've seen to maybe behaviors we've seen from other women, from everything that just says you need to be at this certain size to be attractive, to be valued, to have a partner, you need to have this level of education to have a correct career.

Your house needs to look like this, you need to dress like this. There's a lot of pressure to be quote-unquote "perfect" and I think "perfect" is one of those godlike traps we've all kind of fallen into. And for a long time it's been kind of accepted, that, oh, it's like a good thing to try to be perfect, it's a good thing to try to be your best at everything. You want to be your best at everything but not to the point where you're beating your head against the wall to get anything done. Kristen, you have anything else?

Kristen: Yeah, actually. Of course I do, when do I ever shut up? One of the other things is, from a really young age, we have been bonding with each other over our imperfections. I can think back to grade school and standing in front of the mirror with my friends as we picked apart our flaws and commiserated with each other over the fact that, you know, I'm 12 years old and my thighs touch.

Or my biceps are bigger than my friend's, I really wish that they were thinner. Or I don't like my nose. We would start one-upping each other. And I think back on that now, and I actually have this giant knot in my stomach remembering this.

So I am 36 years old, and I am still running into that among my girlfriends. And I constantly, I mean, there are times when I'm sure I fall into it too because it's a very easy thing to say, "Yeah, I get it, I've been there, I don't like it when I get chub rub either." Which I say with love. Chub rub does not mean being chubby, it just means that my thighs have never not touched. But trying to change that conversation, it's tricky, guys.

Jennipher: It is.

Kristen: Because you don't want to sound preachy, you don't want to sound like, "Oh, well, I'm great, and I'm sorry you don't think that you are." We're all great. We just need to know it and feel it and believe it. So I don't know. I just think there's a whole lot involved in that.

Kristen: I feel like we've barely scratched the surface.

Jennipher: It's like this mix of needing to emote, but doing it in a more positive way with each other. Correct.

Accept yourself. Embrace what you're good at and what makes you uniquely you.

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Dave: And it is a fine balance, you know, because I think there is something nice about being real with each other, particularly our friends and our family. Sharing those insecurities and whatnot is good. But at the same time, celebrating our wins, and like you said, celebrating the things that we do love about ourselves.

Kristen, you and I, we did a video for a program that we'll talk about a little bit later, but you had an awesome illustration showing what two pounds of fat looks like. And I thought it was so cool because I thought it was a neat visualization showing women or men if you lose weight, and you think, I hear this all the time, "Oh, I only lost two pounds," or "I only lost five pounds," and we have this expectation that if you don't lose 10 or 15 or 20 pounds it doesn't even count. But maybe you could tell the listeners what was that demonstration, what was your whole point with that?

Kristen: So I put a couple slabs of tofu, just the little slabs you get in the packages in the produce aisle, I had those on a cutting board. And two of those is just about two pounds. So I just held that up, and holding that up actually was tiring for my wrists. As I was talking, I was like, "I would really like to set this thing down right now." But it's significant, it's a significant amount. So those little wins are certainly worth celebrating.

Making Meaningful Resolutions 

Dave: Now I'm going to put you girls on the spot a little bit. Jenn, I'll start with you. Are you a resolution maker? Darla's question was about 2017. Are you going to make any?

Jennipher: You know, I haven't actually thought about it that much, to tell you the truth. I do always like to set a couple of them, but they're usually no longer about healthy eating or workouts. They're normally more like, "I'm going to meditate five times a week for 12 minutes," or "I'm going to make sure I get outside with my daughter every day, unless the weather is so miserable and then we'll have a massive awesome dance party inside instead," or "I'm going to organize- " that's one I should actually do, "I'm going to organize a shelf or a drawer." One a week.

Dave: I thought you were going to say one for the year, I was like, you are ambitious. I'm going to organize a shelf.

Jennipher: Yeah, one shelf. No, like, one a week. Something like that, something that creates more space. I've got a lot of the healthy eating, I know what works for me with healthy eating and workouts. But I should probably challenge myself to do some new things with workouts, too. I'm sure Kristen could give me some ideas. Or Dave.

Dave: Kristen, what do you have? Are you going to do any resolutions?

Kristen: Oh, hell yeah. I love them. I think it's worth saying that both Jenn and I have birthdays in January, so I think there's this really beautiful feeling of a clean slate. Not because last year was bad, but new beginnings are always exciting to me.

So I love looking at that fresh new year and thinking, so, how can I improve on this dope life I'm already living, right? Because I do a lot of fun things. So for me it tends to be about getting outside my comfort zone and improving on habits that I've already implemented.

One of the things that I tend to do, Dave, I think that you and I share this, is that I will get into a habit of a really healthy awesome recipe, say smoothies, and I will find something that I like, and I'll make it, and I'll eat it every day. And it's delicious, and I love it, but there's no variation.

So I usually try to at the beginning of the year say, okay, so I'm going to create X amount of variety in my smoothies for the next month. And then from there I'll pull the recipes that I really like. Or, I am going to cook a veggie-based vegetarian meal at home four nights a week, and really focus on that.

It also gives you a little bit of a chance for some self-reflection. Because if I don't make those goals, I don't beat myself up about it, but it gives me a chance to say, "Okay, I'm really struggling to hit this, what's going on? Why am I not? Do I somehow not want to, or do I have other things in my life that I'm prioritizing? What's the deal? Why am I falling short, and do I want to make changes or do I want to accept that this is how I roll?"

Set a Priority, Not Priorities

Dave: You know what's interesting, you used the word "prioritizing" there, and in Darla's question she says basically, "Fact of the matter is, I didn't make it a priority to hit my goals in 2016." I was just reading a book that talks about the root of the word "priority", and originally it meant just one.

There is only one priority, so you can only have one thing that's top of your list. And somehow that's devolved to the fact that we have many priorities. Is that something that you maybe see with the women you interact with, or that you work with?

Kristen: Yeah, I think that we probably see that within ourselves.

Jennipher: Yeah. Yeah.

Kristen: I mean, setting multiple priorities, what we want to do with the business or the sites or our content or our mission. Plus our families, plus our own personal goals in the gym and with nutrition.

And I think it's awesome to be ambitious and to go big, but it's true. You really can only focus on one thing at a time. It's kind of like the myth of multitasking, you can't really do multiple things at once. You can only do one thing.

So if you go back and you think about that, and be like, "Okay, what am I going to focus on?" I think within that context of that question, it's not about you pick one thing and that's what you focus on for the entire year. I think we all think that balance is kind of like you get it, you have it, you just keep working it.

And really with priorities and balance, it is constant. It's something that you have to constantly have to think about. So maybe for one day, your priority is self-care. Or maybe for one month your priority is, yeah, I'm going to be awesome at getting my workouts in, and then I'm going to focus on my nutrition, or something.

And that's why I think also the habits come into play. Because then you're not having to make those a priority, you're doing them already. There's some secret magic in the habits there.

Many things we want to do are hard to do...until they become habits. Be patient. It will happen! 

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But you know that it's okay to have priorities that do move and evolve with what is going on with your life, and just know that's part of, this is getting a little bit more zen, but getting more in the flow of what you need to do for yourself and your family, and being okay with that.

But knowing that at the end of the day, you still have to be able to take a step back, check in with yourself, and realize and understand what your priority is. Because I think a lot of the time we spend a lot of the day doing something, doing something, doing something, and then that being a disconnect from what we want our priority to really be. And that takes getting a larger picture and looking at your life, and not being in the weeds but looking at it from outside if you can, and getting perspective.

Dave: And it's neat because when I asked you about your own resolutions for the new year, you started off by saying, "I'm not really going to focus on healthy eating or exercise, because those have already become habitual behavior," and you're moving on to prioritize your focus in some more ...

You talked about meditation, for example, maybe challenging yourself with some things that aren't habitual yet. So that's exactly what you just said: Work on something, move on to something else, change that priority, let it flow throughout the year throughout your life.

Kristen: Yeah. Totally.

Fit Bottomed Girls 10 in 4 Challenge

Dave: Now, in the new year, you girls and myself are going to begin working on a new program, and it's actually really fitting with Darla's question because it's exactly what we're talking about: building habits, helping set priorities, reaching goals, making 2017 an awesome year. Kristen, maybe I'll start with you. Can you tell the audience a little bit about what we're doing together?

Kristen: Oh my gosh, I'm so excited. We are going to be offering a program. It's basically weight loss with self-love. All this I was talking about earlier about how you've got to come at this from a place of self-acceptance and self-respect, and really, that comes down to self-love.

So it's going to be four weeks, and it's focused on implementing several really simple but effective healthy habits, as well as a really nice mindfulness component. And then along with that, we've got the accountability and the encouragement aspects.

I really just couldn't be more excited to share this with everybody.

Dave: Yeah, and it's cool because there's going to be a huge group of us doing this together.

Kristen: Yes.

Dave: And you girls have actually been through the process, we've all done this already. Jennipher, can you talk about your experience when you went through this Fit Bottomed Girls 10 and four challenge previously, how was it for you?

Jennipher: Oh my gosh, it was so great. I feel like Kristen and I already have healthy habits, but we really learned how to tweak up some things and do some things a little bit differently that allowed healthy eating to be a more normal and more organized.

I know that I'd fall in a kind of a little bit of a less healthy snacking pattern, so that got that my snacking, that habit back on and kicking with more veggies. So good for me. There are so many good things, but the really cool part with it besides the change is that it's not like any of us were doing this alone.

We would go in this Facebook group and check in with each other, and check in with your progress, and cheer each other on, and if you're having a rough day you could be like, "Hey, I was having a rough day, here's with this," and you'd get encouragement from other people.

And I think we all need that tribe, and I think along with prioritizing and making healthy habits, you really have to think about creating your normal. What is your normal? If you can get with people who think healthy eating and working out regularly and practicing self-care is normal, that's awesome. That's where you want to be.

I know a lot of people don't have that structure in their life, they may not have the friends and family or the group around them that can do that. But this online community was that for a lot of women. I even felt the support and the authenticity in it, and the cheerleading, and it was just really, really awesome. I think no matter if you do want to sharpen up your healthy habits, or you do want to lose weight, yeah. Join the love train.

Dave: And it's so cool because I've been running the 10 and four challenge for years now, and then as we became friends, you girls bring something to the table that I think is such a strength that adds so much to the program. And both Kristen and Jenn you both talked about this idea of loving each other, but loving yourself.

Jennipher: We sure do.

Kristen: Love everybody.

What Did Kristen and Jenn Learn During Their Own Challenge?

Dave: And just the support, and the fun, and the camaraderie, and Jenn used the term "tribe". Taking all that and injecting all that into the structure and the organization and the habit-building of the 10 and four challenge, and putting that together. And the strength of this new combined program, it's really amazing. Kristen, I know you've been through the program as well, maybe you can talk a little bit about what did you get out of it.

Kristen: A lot of the same things as Jenn was mentioning. Tightening up some habits ... earlier I talked about everything in moderation being our motto, which is great if you can specify moderation. But it's really easy for me to be like, "Oh, no, I totally eat really healthy most of the time."

You know, Dave, your program is hella proven, you've been doing this forever, it's been so effective for so many women. Going into this, knowing these are things that work, across the board, and just implementing them.

Things like looking at veggies first as a snack rather than thinking, "Oh, no, I'm really hungry, so let me dig through the pantry." That was really big for me and that's something I'm still doing to the best of my ability.

I'm up to my ears in sugar snap peas over here so that I've always got something that I love to reach for. But yeah, if you're already doing a lot of the really good for you healthy things, it's going to help you tighten those things up.

If you're coming from a place of, "I had crackers and cheese and that I feel like that was a pretty healthy snack," it's a better choice than a lot of things, but boy you'll be able to see so many really great feel-good changes so quickly. Oh, and the sugar. Cutting down on sugar. That was pretty good.

Jennipher: Wine.

Kristen: Oh, yeah. The wine was hard, Dave. The wine was hard.

Jennipher: I just drank less wine. I was just like, oh, yeah, I do feel better when I drink less wine. What do you know!

Kristen: I skipped a lot of post-run beers for you. I'm not going to say that that's always going to be the case, but it got me to realize that I'm perfectly happy with a kombucha after a run with my friends.

Dave: It's cool because there really is a spectrum like you talked about, where some people are coming from a place where their snacks, for example, are cookies, taking that next step along the spectrum towards something else that's a little bit healthier is great for them.

But then you'll get some people, and I get this all the time, women who'll join the program and they'll basically say, "I already do everything, there's nothing that I really need to change, but I'm going to join the program anyway." And when they say that to me I usually inside my head, I'm thinking, "If you've got it all figured out, then why are you here?" And the reality is that any of us can use some tightening or some tweaking or some accountability in any of those areas, because none of us have it figured out.

It goes for me as well. I jump on board and do the program as well, and it's always shocking how good I feel after that first week or two weeks, and I consider myself to be a pretty healthy guy too. So all of us.

Kristen: For sure.

Jennipher: The other thing I will say, and I can send you this link if you want to share it too, is that I wrote that this post that was about getting older. I'll be 36 in the end of January. I remember when I was younger I was personal training this client, she was probably in her late 30s, early 40s.

I remember she said something to me to the effect of, "Man, it used to be that I could cut back on what I was eating or kind of clean my diet up a little, and work out a little bit harder, and then if my pants were fitting a little bit tighter, the weight would just fall off.

And I'd be back to kind of my happy spot, where I really felt good in my own body, and my clothes all fit, and I had energy and stuff." But she's like, "Now that I'm older, the things I used to do that worked, they don't work anymore."

And I knew that for myself, just before I did the 10 and four challenge, I was having that feeling. I was like, "Oh my gosh, I know what she means now, I completely understand that."

The 10 and four challenge did really teach me the little things I needed to do that did get things working again, and I was like, "Okay, this is actually what works now." So I learned a lot about my own body that way, and more about healthy aging. You're not going to get me, metabolism. I still got muscle. It's good. Let's do this.

Dave: It's interesting, I know everyone who's in your 40s right now is probably thinking, "Oh, Jenn, talking about getting older, and she's turning 36."

Jennipher: Wait for it, just wait for it. But I can still tell a shift in how my body was reacting to things. Yeah. If anyone's having that problem, they should think about the 10 and four. It fires up your metabolism a little bit more.

Dave: And that's a neat message for any age, because we all know sort of around I think the age of 32 is where metabolism really starts to tail off. Maybe a little before that as well, but at roughly 32 it really starts to tail off. So people who are maybe in their 50s and listening to this and think maybe, "Oh, you young people, what do you know." It's never too late.

I work with clients all the time who are in their 50s or their 60s and start implementing some of these habits. And they can fire up their metabolism again. Those people who are 30, well, the earlier start the better because you don't have to go through that process of making up for lost time. Honestly, anyone who's listening to this, don't worry about the fact. Well, I guess the three of us were all about 36, 35, 36 right now, and we're doing it for ourselves right now. If you're older, you can still get it back. If you're younger, you can start preventing your metabolism from dropping off.

Jennipher: There's never a bad time to start, to make healthy decisions.

Kristen: Your time is now, y'all.

Jennipher: Exactly.

Dave: Your time is now. And for any listeners who are interested in learning about Fit Bottomed Girls' union with the 10 and four challenge, you can check out, and that'll take you to a page where you can learn about the challenge and you can get registered. We're going to start, Jenn, January 9th I believe, correct?

Jennipher: January 9th.

Dave: January 9th. But there's going to be registration up until January 9th, so check that out. Again, that's, and I'll but the links to everything we talked about in this show for the listeners if you go to

Make Your Body Work Takeaway

Now, before we go, I like to finish up every show with what I call a Make Your Body Work takeaway. We talked briefly about priorities, so again I'm going to put you girls on the spot here and say: If there was only one priority, so we went back to the root of that word, for someone like Darla who really wants to make a noticeable change in her health in 2017, what would you recommend she prioritize?

Jennipher: I would say ... there's a lot of things I could say, but I will say this. I think she should find her why. I think the first step in any of this is the self-love place that we were talking about, and a lot of that will be found if she sits down with a piece of paper and just asks herself, "Why do I want to be healthy, why do I deserve to be healthy, why do I deserve to feel good?"

And then every time she writes down an answer just write "why" again. Why do you want that, why do you want that, what do you want that. And I think once she drills down to whatever that really deep why is, and she'll know when she gets there because it's going to kind of tug at her heartstrings, and kind of be like whoa, you know, that's deep, that's real.

When you get there, then you take that and you write that somewhere that you will see it every single day. And then before you make any sort of decisions, any sort of plan, do anything, you check in with that, and try to do anything you can to help yourself feel that way.

And I think in a lot of ways, once you can connect to that deeper "why", it allows you to naturally boost your motivation and keep you going, even when it's difficult to make the challenge, or difficult to make the change, difficult to prioritize something.

Dave: Great message, and maybe again one of those things that's not actually that sexy.

Jennipher: Yeah.

Dave: But actually doing that. Like you said, pull out a piece of paper? Listeners, let's all do that. Actually pull out an old-school piece of paper and a pencil and write it down. It makes a huge difference.

Kristen: It does.

Jennipher: Yeah. Write it down. Share it online, share it with us, we want to see it.

Kristen: Yeah.

Dave: And Kristen, what would you say? I know it's hard to top that, because you're right, Jenn, asking that question "why" is so important. But Kristen, what could you add to that, what else could be potentially prioritized?

Kristen: Jenn totally stole mine. I was going to say that verbatim.

Jennipher: [Crosstalk 00:38:20] something fluffier, I feel like I was just like, have a moment, light a candle, you know.

Kristen: So once you've done all of that, honestly, I really think ... I'm going to sound like a veggie-crazed person, but veggies. Snack on veggies. Build your meals around veggies. They're really good for you. Go for the non-starchy ones. You can eat a lot of them.

They're delicious, they're fresh, they're filling, there's a million things you can do with them, and they give this all you nutrition and they make you feel so good. Eat more veggies, and think about what you can add ... sorry, this is two things but they're related.

Dave: There goes our whole priority.

Kristen: Man, I'm terrible at this. No, but it is the same thing. It's still veggies. But focus on what you can add in, in terms of veggies, instead of focusing on all the things that you have to cut out, like ice cream. It just kind of changes your brain space around it.

Because when you're getting more veggies and you're getting all that nutrition, and you're having all that stuff that makes you feel really good and ready to take on the world, you don't necessarily find yourself wanting all of the same less healthy for you items that maybe you were snacking on before. Add veggies.

Dave: Yeah.

Kristen: Final answer.

Jennipher: Plus, mine was kind of more like do journal before you set your priorities, so I think you having two, Kristen, still kind of answers.

Kristen: We're sort of rule-breakers sometimes, sorry.

Dave: I can tell. I wanted one answer, and you gave me three.

Kristen: Yeah, but they're really good, you've got to admit. I mean, what would you really cut there?

Dave: I agreed with everything you said. So Kristen, for practical purposes, after the show we can do this, but can you give me a couple of your favorite veggie recipes? Because I know you're like the queen in the kitchen. And then I can add those to the show notes so that maybe some people can get some inspiration: "Okay, if I don't love veggies, here's an easy place to start."

Kristen: Oh, for sure. I've already got some in mind to share. I can totally do that.

Dave: Perfect. For the listeners, again, if you go to, I'll see how many veggie recipes I can get Kristen to share with us. I hope there'll be a bunch there.

Kristen: Oh, Jeez. I hope you guys have time.

Dave: So girls, honestly, thanks again for being on the show. And for the listeners, like I said, you can check out to learn about our Fit Bottomed Girls challenge that's starting January 9th. And where else, Jenn and Kristen, can they go to connect with you to learn more about you to become part of your tribe.

Kristen: Oh yeah, all the places.

Jennipher:,,, And then we're pretty much at Fit Bottomed Girl in all the places. So Twitter, SnapChat, Instagram, and then more Fit Bottomed Girls on Facebook and Pinterest. So look for us. Whatever social media account you like, go there, find us, let's be friends.

Kristen: And one note, it's Fit Bottomed, like "ED", like the Queen song, just because you know that can be hard over the podcast. It's F-I-T B-O-T-T-O-M-E-D girls.

Jennipher: Oh, and we have a podcast too.

Kristen: Oh, yeah! We do.

Jennipher: Fit Bottomed Girls podcast.

Kristen: It's super fun.

Dave: You girls, you have an awesome podcast. I love your podcast.

Jennipher: Thanks. It's second best to only yours.

Kristen: That's right.

Dave: Well, I was a recent guest on your podcast, and I'm not sure which of these is going to be coming out first. But I'll put a link in my show notes, and hopefully there's a link directly to me being a guest on your show, because it was a lot of fun.

Jennipher: Yeah. We had a great conversation.

Dave: Although slightly embarrassing for the audience. Maybe I don't want you to listen to it, because you girls asked me some embarrassing questions at the end and afterwards I got off and was like, "Oh, that did not go well."

Jennipher: Listen all the way to the end, guys.

Kristen: Yes. The confessions, peanut butter.

Dave: The music confessions, I'm embarrassed about. But we'll leave that, there you go, we're going to leave that as a mystery.

Kristen: A tease.

Jennipher: You're a good Canadian, Dave.

Dave: Thank you. Well girls, honestly, thanks again for being here, and for sharing some ideas about setting effective goals, and just preparing. I think getting in the right emotional and mental place to make 2017 a different year than 2016. So thanks again for being here.

Jennipher: Thank you.

Kristen: Thanks for having us.

Dave: Thanks again Jenn, thanks again Kristen for joining us today and just sharing some really practical ideas about goal-setting, getting our mind in a right place for making change, adopting habits, building communities, so many different things that you touched on today that are really important for the goal of making 2017 a better year, healthier, happier than 2016 was. So thanks for the inspiration.

And thanks to you, the listeners, for being part of the Make Your Body Work community and for tuning in each week. I really do want to challenge you to think about what your goals are, and like Kristen talked about, are those smart goals, are those goals that are actually going to help you change this year. And if one of those goals is getting in shape, or changing some of your habitual patterns around healthy living, then we'd love to help.

Like we talked about in this episode, we're just about to launch a really exciting program that combines some of the philosophies of the Fit Bottomed Girls, and some of my philosophies at Make Your Body Work into a special Fit Bottomed Girls version of the 10 and four challenge.

And like we talked about, you can join in. If you want to be part of this program, go to, and again I'll have that link in this episode, so

But we'd love to work with you. It's going to be awesome, we're going to be just surrounding each other with so much positivity, so much motivation, so much accountability. Also providing a lot of tools that are going to help you to change to get the results you're looking for, and a structure that's going to make it easy. And like we talked about today, break it all down into little bite-sized habits, little things that we can conquer one at a time.

So again, check that out:, or check out, and if you have any questions for a future episode or just questions at all about your own health, your own fitness, your own lifestyle, contact me any time. I love hearing from you. It's

Next Week's Episode

So that's it for today's episode. Now, next week I've got a really great episode coming for you as well, and it's talking about the vicious cycle of getting on the weight loss or on the fitness program, falling off the fitness program, and how we can actually break that cycle. And my guest, she comes at it from an approach that's very different from any other guest I've had before, and this is one that you will not want to miss, so be sure to come back next week.

Thanks again for tuning in this week, and I can't wait to see you here again in the next episode of Make Your Body Work podcast.

Thanks for joining me today!

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