Pause, Pushups and Plants with Rachel Bents

In this energizing and down-to-earth episode, I’m joined by Rachel Bents, a plant-based personal trainer on a mission to help women 40+ feel strong, confident, and energized—without extreme diets or endless burpees.

We dive into the magic of: Pauses, Pushups and Plants

Rachel brings her refreshing, no-nonsense approach to wellness and reminds us that taking care of ourselves can be fun, sustainable, and empowering—especially in midlife and beyond.

Rachel Bents, M.Ed., M.A. is a plant-based personal trainer and wellness coach helping women over 40 lose weight, gain energy, and feel amazing in their bodies - without extreme diets or burpees. With dual master’s degrees in Education and Kinesiology, Rachel combines brain and body science with her signature method, pauses. pushups. plants., to make wellness sustainable and fun. She's the founder of the ENJOY Community and supplement line, host of the Joy Unfiltered podcast, and a firm believer that fitness should feel good - for good.

www.enjoymyeveryday.com     

https://www.linkedin.com/in/enjoymyeveryday/    

https://bit.ly/43XdW52 

https://www.instagram.com/enjoymyeveryday/   

https://podcasts.apple.com/us/podcast/joy-unfiltered-no-burpees-no-bs-just-fun/id1810576358

Transcript

 Welcome back to the podcast. I'm so glad you're here. Today's guest is a health and wellness expert, and lately that seems to be the guests that we're having that and real estate, and I'm very passionate about health and wellness. So I love Rachel. Rachel. Spence is a plant-based personal trainer and wellness coach. She's helping women over 40, lose weight, gain energy, and feel amazing in their bodies without extreme diets or burpees with dual master's degrees in education and

kinesiology. , Rachel combines brain and body science with her signature method, the three Ps, pauses, pushups, and plants to make wellness sustainable and fun. She's the founder of the Enjoy community and supplement line, host of the Joy Unfiltered podcast and a firm believer that fitness should feel good for.

Good welcome, Rachel, to the show. Thank you for being here. Thanks, Linda. I'm really excited to, I'm really excited to be here and chat with you today. Yes. I'm so excited too. Tell us a little bit about, , what led you to do the work that you're doing today, especially your passion for helping women over 40 feel amazing in their bodies.

Yeah, so I started my career in training and development. Leadership development, organizational development in corporate America. , Loved the work that I was doing, but really was finding that the women, probably people, but the women who were moving up in their careers, who were doing really well in their jobs were women that were also taking care of their bodies.

And I really found this passion, not necessarily just for women leaders, but I just want people to feel. Good in their bodies so that they can be amazing at the rest of their lives. Okay, so they were or were not taking care of their bodies. The leaders, the people that were, the people that were doing well, were the people that were struggling.

They were struggling both at work, but they were struggling in, maybe it was a little bit about a lot of things. Maybe it was a little bit about confidence. Maybe it was a little bit about, they just didn't have the energy to do all of the things that they wanted to do. They didn't have the focus, the resilience.

And I just found and really felt called to fun as one of my values. I. And I really wanted people just to be having fun at work and at life. So my calling really is not necessarily just to help people with their, the corporate side of things, but to feel good in their bodies so that they can go be amazing people.

I love that. It's so interesting. Yeah, so I, I took that, I, made that kind of hard switch, so had been working in corporate America, stopped, went back to grad school full-time to get a degree, to get a master's degree in kinesiology. And then went full into I went full into the exercise and nutrition.

Piece of it. I think it wasn't until about five years ago, Linda, that I also found that those two things are imperative. But once I added the pauses or the meditation and rest, so that I have all those three things, that is where, for me personally, I really found a big growth. But also with my clients.

Yeah. And what were you doing in corporate America? And I might have missed it. Yeah, so I was training and development, organizational development, leadership development. So worked for large organizations for the first part of my career. And then towards the end of that corporate stuff I was doing I was working for a small consulting agency, working with then leaders in organizations.

Yeah. Amazing. And then do you have a personal story around your own body and nutrition and the whole thing that led you also on this path, Yeah. Yeah. So the fir the first part leading to the plants part because I am a hundred percent plant-based. I haven't been that for the, these 25 years I suppose.

But in 2000 I was living out in San Francisco and. So I was married at the time and my ex-husband, who's a lovely person, but he challenged me. He's I bet you can't go a full month without eating meat. I was like, okay, challenge accepted. And so since 2000, I haven't had, I haven't had any meat.

I ate fish for a while after that, but then I slowly I slowly moved through, dropping fish, dropping eggs, stop dropping dairy. Yeah, so that's part of the journey. But honestly, in 2000 or 2020, I, in my forties, I think perimenopause had hit, I was going through some re other relationship stuff and I had gained about 40 pounds, even though I was still, doing personal training, I was still working with people.

I had gained weight, right? And I thought. Okay. That, I'm not being a very good leader. If that is what it is. So honestly, I took a step back. That's where I added meditation into my daily practice. And Linda, something just clicked. I did the meditation. I started just being really consistent.

Nothing fancy, but really consistent about going to the gym and then really consistent about what I was eating. Not in depth a whole, counting all your calories and counting all your macros and doing all of that, but just being mindful and consistent. And about four months later, 40 pounds came off and I just haven't looked back.

That's amazing. Was your ex, was he also, was he plant-based? I'm just curious where he, why he offered that question. No, I dunno. I don't even, I don't remember the conversation that we were having. And again, he's a lovely person and That's okay. He been, and he was the chef, the cook of our two, of our family.

So he, he didn't go plant-based, but he started cooking for me, plant-based. 'cause we were married for another, 10 years after, after that. So he. Did a lot of, he did a lot of plant-based cooking, but didn't ever go plant-based, which was fine. Yeah. I was just curious why you asked the question, but, so your signature method is called pauses, pushups, and plants.

I love that. Can you give us a quick breakdown of what it means? I know you mentioned the meditation, but just a little. Breakdown. Yeah, I love alliteration, so that's why I came up with a pauses, pushups, and plans. Yeah, again, it's about incorporating those three things into your day. Now, it doesn't need to be full bore.

It doesn't need to be super extreme. It could be five minutes of meditation in the morning, but I really think that taking a couple deep breaths, slowing ourselves down, really centering ourselves in the morning can be. For me it was world changing, earth changing or shattering. So that Oh yeah.

Then doing some movement. And I do think as, as we get older and as women's strength training is important, but it's also super important, Linda, to find something that you enjoy. 'cause if you don't like it, you're not gonna do it. And that, then it's just not gonna work. Yeah. And.

The plants. So the positives, the pushups, the plants not necessary to go a hundred percent plant-based. I'm not asking everybody to do that, but I do think we all can benefit from adding more plants to our plates. Yeah, so adding more green things. Adding some more berries. Adding nuts and seeds, adding some plants to our plates can.

Can benefit us in a multitude of ways. Can I ask when you went plant based, eventually you went full. Yep. Was it animal advocacy? Was it health? I inflamm, what was the, or what keeps you staying with it? Is it yes. Or you just feel better? Yeah. I think it's, I think Linda, it's all of those things.

For me, honestly, it was this a little bit of a little bit of a bet or a little bit of a dare, 25 years ago, right? But I didn't really like the texture of meat. But since then, some of the decisions that I've made, because I went super slow. It took me. It took me almost 20 years to go from, to be a hundred percent plant-based.

So I didn't make any big moves. That's the other thing about my program as well. It's not about going all in right away. It's about how do we create sustainable habits. So I think throughout the years there have been different reasons that have gotten me to take that next step. So a lot of it was about the way it makes my body feel.

So a lot of it was a little bit selfish, so it made my body feel better and I really feel that I recover faster from workouts. Yeah. As well. I'm a big, I prefer plants too, but I just, lately I get hungry and I notice that when I eat a little bit of. Of animal protein that I'm much more full, like my body just, but I prefer to be, I was plant-based for three years. Everything but eggs. I was gluten-free, dairy-free, and vegetarian. I. So dairy-free and vegetarian and gluten-free. It's basically plant-based except I had X. Yeah. So that was the only thing that I had. But as I age, it just, for me personally, I'm noticing, I'm doing the protein bars and the protein, they're all vegan protein bars and protein shakes and I don't know.

It's a dance, it's. It's it's really interesting, but I am incorporating a little bit of small amounts of meats. I thank the meat, I thank God for the food, and then I thank the animal. And it helps, I think, and then also the grass fed and trying to get it from where they treat them humanely.

Yeah. Yeah. And I think and I don't know, Linda, if you and I talked about this, but. There has never been a VE vegan police person that came to my door that said, you can't eat that. So while, and that's why, and that's also why I do like the word plant-based a little bit more than vegan.

'cause I don't actually live the whole vegan lifestyle. I have leather. I do, and I think that there's a. It the borders can be Yeah. Can be blurred Yeah. A little bit. And I'm okay with that. I am okay with that. But I don't very, like most people are doing the almond milk, the, the different milks.

Nobody's really drinking milk that are an adult that I know of, that very few people like, even so I, it's just. It's interesting. But as I wanna build the muscle, it's just, I'm just curious 'cause this is just something I'm very, I love animals so much and I don't want them being used for Yeah.

Ever, for being used for things that Yes. Aren't necessary. But so what are some small shift? Let's see. So many women feel pressured to do more. To be healthy. How do you help your clients? Let go of the all or nothing thinking. Yeah. And that honestly is so hard. It's so hard. And so all of it, a lot of the work that we do is here, right?

A lot of the work that I do with my clients is our brains. So it really is about assessing what's working and what's not working and how do we make small shifts. So I know so many times we are, we're ready to lose some weight. We wanna do it, and we're like, okay, I'm ready. Let's. Go and we work out six days a week.

We eat 1200 calories and we do that for two weeks 'cause we're really good at it. And then it's too hard. It's too hard because we haven't actually cultivated or built the habit that is sustainable. If you've done any reading about habits, there's some really good books out there, but building habits doesn't mean doing it all.

You don't go from A to Z and then all of a sudden decide to stay there. We have to build the foundation. So although, yes, here's where we wanna be with the pauses, pushups, and plants, what's the first easy thing that we can do? And where are we gonna get the most bang for our buck? Some people I start with meditation.

Some people we start with five minutes a day, three days a week of doing some kind of movement, right? Because what's not about that when we get started, it's not about the actual movement, it's about the habit of doing the movement so that in a couple of months that person can be the person who. Just works out three days a week for 30 minutes.

Or maybe it's just adding some greens to your plate. I love it. Love. Maybe it's one piece of broccoli. It's not, it can't be. It can't be hard. It's gotta be easy, and then we just step it up every week. Yeah, I love that. I really love your brand. I, because fun is a fun, even though I'm not having as much fun as I know I should be or could be, I.

Do believe and enjoy being why we're here and part of why we're here. And I do believe I just love your brand. Enjoy is a fabulous brand and thank you. You're welcome. And also as far as I read something recently, if you don't, if you like go to the gym if you miss the gym more than two days, it's I forgot how it was worded, but it was you just have a new habit now of not going, like you literally have to go consistency is so gigantic in everything. And so if you miss twice, like you better get there because it's like now you're becoming. Somebody like, so I am celebrating my small wins oh, you didn't eat pizza this weekend? Okay, you didn't eat after this time, two nights in a row. And all these things because they all add up like, we need to celebrate, right? The small wins. I absolutely, because, and I think what happens, so a couple of things come to mind when you say that one.

In order to do that, the first step, even before that is having a plan. So having the plan that these are the days and writing it in your calendar. I still write all of my workouts. Me too. I write my workouts, but I also write them in my calendar so that I just know right after this I am gonna go to the pool and go swimming.

Yeah. So that is like on my calendar, regardless if I want to or not. I do like swimming, but I write it in my calendar so that it's that I'm just executing to the plan rather than letting a motion take over. 'cause that doesn't work. And then I also like having a visual calendar. Not just necessarily having in my phone, but having a visual calendar.

'cause then at the end of the month, and it's a, it's the beginning of June, it's a good thing to start. Then you can see all of the times that you executed to the plan. And we're just like, we're just like kindergartners. We're just like five year olds. We like our stickers. Yeah. So that you got gold stickers for the days that you did it, and then you can see the pattern and you can see.

We can celebrate that we, consistency doesn't mean perfection, but it could be that we went 80% of the time that we said we were going to, okay, let's celebrate that. That's right. We, it's not perfection, but it's still consistent if we don't have that visual aid. What we, what our brains remember is the times that we didn't go.

Yeah. And then we focus on the times. We didn't go, not on the 80% of the times that we did go right. The deep. So I think having a plan, making it easy to begin with, and then writing it down and then celebrating, I think those are huge things. So I love that you're celebrating The little wins. Yeah.

Because why not have a little more joy, but it also then. That celebration helps to build new neuropathways in our brain that then lead helps us build those habits. Absolutely. So you talk about making fitness feel good for God. What does that look like in real life, especially for busy women over 40? Yes, good question.

And it looks, I don't wanna give an ambiguous answer, but it looks different for everybody. So part of it, part of fitness, feeling good for good is that we need to, as women also keep promises to ourselves. 'cause oftentimes we are so good at keeping promises to everybody else. So we, we make sure that we get everything done at work.

We make sure we get things done for our partners, or for our friends, or our sisters or our moms. Yeah. And then we say, oh, I'm gonna go to the gym, or I'm gonna, eat more broccoli and then it doesn't get done. And then we. Beat ourselves up. We touch, we beat ourselves up because we are not keeping that.

So part of feeling good is just feeling good that we keep promises to ourselves. The other thing is that you need to find something that I love. I know that's why I named my company this, that you actually do enjoy. So if you don't right now, although I'll maybe help you enjoy it a little bit more, but if you don't enjoy sitting and, meditating for five minutes in the morning, fine.

What is it that you enjoy that can be meditative? Is it going for a walk? Is it doing, is it doing some sort of dance or is it doing something like that? That's fun. Yeah. And same with the pushups. And same with the movement, and same with what you're gonna eat if you don't like, okay, I am plant-based and I cannot stand a squash.

I can't stand it. I wish I did. I wish I liked sweet potatoes. I They're so good for you. Yeah. I don't like 'em. So don't eat it if you don't. If you don't like it. There are plenty of other good foods to eat, so find something. Do it consistently, but you have to like it or else you're not gonna do it.

Consistency, yeah. Consistently. Where how does self-worth play into health and fitness, health and wellness for clients? Oh, such a good question. And I know you talk about that a lot as well, but I think it, it's a, it's circular that you have to have a little of it in order to get started, and then once you keep that promise to yourself, then that self-worth discontinues to build.

So it's not an either or, it's a. Both and Right, because you have to have a kernel of it in order to reach out or to get started or to do something. But it is amazing the women that I work with, Linda, that once a couple weeks goes by and we're able to celebrate all those small wins, they went for a five minute walk.

They, ate some protein for breakfast. They did these little things and they were able to celebrate them together, either in the community or when I'm working with them one-on-one. And I. Love seeing this. You can tell by their energy and the spark in their eyes and their smile when things start to happen, even if it's not happening on the scale.

'cause I know we all like to get on the scale once in a while and that's can be a measurement. But I tell people the only thing that it's measuring is your relationship to gravity. Yeah, the scale, it's wild because it's like, there's salt, there's water weight, there's, I think it's all about how you feel and look in your clothes, or feel in your clothes, how you look.

It's the number, it's just it can't dictate your happiness or your, success because it's just I don't know, like muscle, does muscle truly weigh more than fat? Yeah. The in, if you look at how big, how much space it takes up. Absolutely. So sometimes I tell people, even in the first month, let's even put the scale away because the only thing that we get to control and in perimenopause, if your weight feels a thousand percent uncontrollable because all these things are happening, but.

The only things that we are can control are our own actions. Yes. We can control that. We are sitting in me meditation or journaling and doing some gratitude. We can control that. We're going to the gym or we're drinking our water, or we're getting enough sleep. It's amazing, and I know sleep is elusive for some of us in this age but that we're getting enough sleep, we're getting enough water that we're, eating enough protein and fiber.

Those are the things we can control. And if we. Do well at them. We're gonna, we're gonna feel better. And the science, you're gonna, you're gonna lose weight. It's just, that is how it happens, but we just, let's concentrate on what we can control and then celebrate those things. Yeah. I love that.

Did you happen to listen to the Holly Bird tone episode where she talked about emotional eating? I need to go back and listen to that though. Okay. Yeah, it's all four one. So she found she's former FBI and now she's a health coach that, but she was a health coach before she really, she felt like afr.

Anyway, it's a whole story, but ultimately she talks mainly about the emotional eating and that's been, a thing. And I think it's a thing for a lot of people, but it's not so anyway, we're like, emotional eating is just something where you're not being mindful. So I think that your meditation plan helps with that as well, because we start to notice and become aware.

'cause self-awareness is so gigantic and some of us we're nervous and we're just, we're eating, we're not even, and you think, oh it's healthy, but just 'cause it's healthy if you're overeating when you're not even hungry. Have, you can have too many bananas. Like I'm one of those.

Yeah, like I love bananas, but you can have too many. You can have too many. And I think the other thing as well is there's so much wrapped. Up in food. And that's another thing that we, that I talk to my clients about as well is because our, just generationally food is love or food is caring and food is all these things and so to and celebratory. And we eat it when we're happy or sad or, so food does a lot of things. And so the other piece that we work at is what are other ways that we can get that dopamine hit? Because really what we're getting is we're getting that dopamine hit when we're eating some of those, more high carb foods. Not saying that carbs are bad at all, carbs are good. But what are other ways that we can also get that dopamine hit without eating? So we practice those things as well. Is it reading? Is it calling a friend? Is it taking a bubble bath? Is it, letting a candle, I don't know, like dance, doing a little solo dance party.

What is it that can help us get that dopamine hit instead of food? Okay. And then what are some small shifts women can make today to feel better in their bodies without going to extremes? I guess you shared a little bit on that, right? Adding more, I think. Yeah. Yeah. Sorry, I didn't mean to interrupt you.

I think it's, I think it's really thinking about, for me, those three things, the pauses, pushups, and plans. And pick one and pick something that is absolutely doable. You might think it's like the smallest thing. Maybe it's just meditating for a minute. Maybe it's just, I had a client once, Linda, we practiced, this is sounds silly, but she's gonna the gym now.

She would drive to the gym and then if she felt like it, she would get out and go to the gym. But it was the, for the first week, we just practiced like getting to the gym. Sometimes she didn't even go in. She just got to the parking lot, got there and then she went home. But the practice of, okay, this is the next step.

But it's finding something small that you enjoy that you know you can easily just incorporate. And I like to talk about adding, not subtracting, especially when I talk about food. So I don't want, so it's easier to say, I'm gonna add more protein, or I'm gonna add some more fiber, rather than saying, I'm gonna take away the potato chips.

Because we will, if we add enough healthy food. Healthy if I don't think food is good or bad, but if we add enough food that is good for our bodies, the other stuff there isn't room for the other stuff then Yeah. That's so good. You're really great at everything on this. Yeah. This is so good. And something else you were saying about getting the gym, like I will tell people just 'cause I am like a holistic kind of coach, but I will say like even if you just go with the intention that I'm gonna do 20 minutes on the bike or something like.

20 minutes. And then once you're there and you're like, oh, I'm only gonna do 20 minutes, and then you're there and you end up doing more. But it's just that's a good mindset. To, make it doable. Like you said, the lady that just gets there, she got there. That's a right.

Yeah. And I, and I would say, Linda, even maybe cutting that in half, like I am a rule for myself that, and I, and I have actually used it, but if I get to the gym and I don't wanna be there, I. I say 10 minutes. And if after 10 minutes I'm not fully into my workout, I get to make the choice to leave.

And I've honestly, I've done it maybe twice in my life, but at least it's still in the back of my head. Yeah. So that if I don't get through those 10 minutes and I'm not, yeah. At least into the workout, I can leave and that's okay. It's the act of getting there. Yeah. I loved boxing.

I did boxing, and now I'm doing jazzercise, which I still love, and it's just super fun, like to do these things. I remember when I was boxing, I was like, why am I gaining weight? I'm hungrier. I'm eating more, but I looked good. I just was in my hat, what You're regaining muscle. Yeah. Yeah.

What do you wish more women knew about weight loss and energy after 40? That we are just not being told. I. Oh, I think strength training is so important. 30 grams of protein at breakfast. Really good research about getting enough protein at breakfast. And then I also just think it's about the joy and I want people to put the scale away.

It's about. Really, I think two things that the same thing can be true. I want us to love our bodies, how they are and how they're changing. 'cause it's amazing, sometimes awesome, sometimes not awesome changes that are happening. Put the scale away, love your body. And then I. Work on the things in small steps that, that you can accomplish.

Yeah. And loving your body the way it is right now, thanking your body. Like how important is that? Because we have been judging our bodies, criticizing our bodies as women. I'm speaking for everyone when I say. We grew up that, with these models and all these things and I grew up in the seventies and I watched, just so many things like, and I think that women specifically have been programmed to hate their bodies.

Yeah. It doesn't look a certain way and it's very sad. And even if we can't love all of the things about our bodies, I do encourage, I have all of my clients. Before they get outta bed in the morning, I like put your hands over your heart and you have to say five things that you love about yourself, and one thing has to be physical.

I love that. Oh, that's great. Takes, when I first started that practice myself, it took me a little while to come up with five. But now, but you get used to it. And one and one thing could be one thing needs to be physical and, 'cause you don't have to love, we don't maybe love all of our bodies all of our body, but everybody can find one thing about their bodies that they love.

Even if it's your skin or your nose or your ear low that morning, whatever. But yeah. Yeah. I was gonna share something personal, but just back when I had a, so most of my life, I didn't love my thighs. And today I make a point to love my legs. Thank you legs. Thank you for all you do for me.

I'm blessed and grateful for you. And this, the, a guy I dated for a while, he was like, I love your legs. I love your thigh. And it was so interesting 'cause I hated them at that time. And I was like, okay. And he also loved my hands, which I also was like, you know how the age, your age, yes. Hands are like, I'm like, oh my god.

Today. I love my hands. I learned to love all of me and accept all of me. And it's a practice. It's a practice. It's not oh, I'm gonna decide. But it's a practice like meditation and yoga and exercise, all these things, right? Yeah. We're just prac. And I even tell clients too, Linda, that we're practicing at eating.

I know we all eat and we've done it since we were born, but we need to practice eating in a new way. And so we're just practicing and we're not gonna get it perfect. We're never gonna get it perfect. But we can get it better. So if we're just have that beginner mindset about meditation and movement and eating, we're gonna, we're gonna continue to go down that path.

Yeah. I have a few more questions, but what came to mind is what would you do if you are. Being mindful, you are changing your habits. I'm not gonna say you're on a diet, I'm just saying that you're being mindful. Yeah. And you know that they're bringing pizza to work tomorrow, or there's gonna be like prepare, like what would you suggest to people that they know themselves and they're going to be at an event or whatever it is where there's food or desserts or different things.

What would you, how do you help your clients? What do you say? Yeah, so the first thing is one, make the decision when you're in a safe and comfortable environment about what you're gonna do. So make the decision the night before about what you're gonna do, and then stick with that decision. I often talk about events or going out to eat.

And this sounds weird, but it's not about the food, like it's about the other people that are there. It's about the event, it's about the celebration, it's about all of the rest of the things. So put those things first. So if it's pizza at work, that means all your coworkers are getting together to eat together.

So it's about the act of community, not about the pizza. It's not about the pizza unless Wolfgang Puck is coming in and cooking it himself in front of you, then maybe it's about the pizza, but normally, unless we're going to some four star restaurant, it's not even about the food at the restaurant.

And it's definitely, if we're going to an event, probably it's not about the buffet at the event, right? It's about the people that are there. So let's think about that first and then make the choice. This is not about restriction. If you really want a piece of pizza and that's what you decide, fine. Have a piece of pizza.

You don't need five, but have a piece. Yeah. If you wanna have the dessert at the event, great. Have the dessert or have a couple bites of the dessert. Yeah. There's some really good research that we really only taste the first one or two bites of anything that we're eating, and then our senses get dulled.

Taste, really taste, then be mindful and really enjoy those first couple bites. Yeah. Yeah. And then push it away. And again, remember why we're there. Yeah. Yeah. I remember saying recently about the distinction between, I love myself, so I'm going to have the piece of cake, and I love myself, so I'm not gonna have the piece of cake.

They both. Are loving yourself. They both are good options. Yes. And ultimately, if you, the other, you can, you're the expert. But if you are working towards releasing extra weight, it's not advised to have those kinds of things. But if you're no you're good with your weight. Isn't it? Everything in moderation, like 80% eat well and 20% treats.

Yeah. If you're maintaining versus if you wanna release, then you're not gonna have because I'm just asking. Yeah, and there are always choices. And even if you are on, let's say you're trying to release weight and you're on that journey, you also can't be a thousand percent restrictive because we're also living our lives.

Yeah. It's not it's not a here and a there, it's that we're going down the path and yes, if you're going down the path of wanting to release some weight, you do need to be in a caloric deficit. There is some science, there is some science about it, right? Yeah. Yeah. And it's, but it's not about deprivation.

And if you are doing that one piece of cake in a week, it's not gonna derail you. Now if you have a bowl of ice cream every night, yeah. That is gonna derail you a little bit. So we still need to make choices, but I would say. If it's the most delicious chocolate cake and you know it is, then have the delicious chocolate cake.

And enjoy every minute of it or enjoy it. Correct. Yeah. And then just get back to, just get back to the consistency, so yeah. I can talk about this stuff all day. So what's bringing you the most joy in your own life right now, Rachel? No, that is a great question. I. Getting ready to, I relocate back to, I'm from Minnesota originally and I'm getting ready to relocate back to Minnesota.

And that was a, it was, it's been a strange journey getting to that space, but I'm really looking forward to. Fall in the Midwest 'cause it's so pretty there. That's so that's bringing me joy and it's also bringing me joy to, to make sure that I'm not just thinking about what that looks like, but what am I doing here to enjoy all the things.

I'm in Austin, Texas right now, so doing all the things that I can do to enjoy Austin, Texas before I leave. Things that I've done before or are there things I haven't done? So the discovery of. Things that make me smile. So being outside, being in the water, going paddleboarding getting, I've never, I haven't never been down to the coast of Texas before, so I'm planning a trip down to Corpus Christi so that I can at least see what that experience is.

So awesome. What's one powerful reminder you'd love to leave our listeners with today day,

and then we'll find out where to connect. Start small and be consistent. Are just the two start small, but start and then consistency. Consistency. Yeah. And have fun. And have fun. Sorry. I have three and it's gotta be fun. It's gotta be fun. Find something you enjoy. Yep. Absolutely. I love that.

Okay. This has been amazing. Is anything else you wanna share? And then we'll ask where people can find you and learn about your enjoy community and your podcast? Yeah. No, nothing else. So I think that you're gonna leave those links in the. Show notes, but enjoy my everyday.com. That's my website.

You can find an link then to my Enjoy community on there. A link to the supplements on there. I've got a blog. My podcast link is also on my enjoy my everyday.com. And then I'm at LinkedIn under Enjoy My Everyday and Instagram. Enjoy my everyday. I love it. And thank you Rachel, for being here. And I just wanna say you need to go listen to her podcast because it's so informative and so powerful and they're short and great episodes and I just love the information and the reminders, the enjoy reminders.

Awesome. I appreciate that and Linda, I really appreciate you asking me to spend this time with you today. It was great. Yes, it was. Thank you so much. I appreciate you. Thanks. Yep.