I was crippled at 33. how I healed & transformed my body in 42 days.

Summary

In this video, the speaker shares her journey of overcoming debilitating back pain, which led to a diagnosis of acute scoliosis. She defied her doctor's advice of inactivity and instead embarked on a fitness journey focusing on a high-quality, high-protein diet and strength training. The speaker advocates for regenerative farming and consuming animal protein while detailing her daily protein intake and workout routine. She emphasizes the benefits of this lifestyle on her physical health, appearance, and mental well-being, offering hope and inspiration to others facing similar challenges.

Takeaways

• 😔 The speaker was diagnosed with acute scoliosis and was told it was untreatable, leading to a recommendation to use a back brace and limit physical activity.
• 🏋️‍♀️ Despite the diagnosis, she refused to accept a sedentary lifestyle and embarked on a journey to rehabilitate her back and improve her health.
• 🥩 She discovered the importance of a high-quality, high-protein diet for body composition, health, and mobility, aiming for 120 grams of protein per day.
• 🌱 The speaker emphasizes the benefits of regenerative farming for animal protein, which is more nutritious and ethical compared to conventional farming practices.
• 🍽️ She shares specific high-protein meal and snack ideas, such as egg white omelettes, cottage cheese with collagen, and lean meats, to help maintain muscle mass and support her fitness goals.
• 💪 Strength training became a crucial part of her routine, with a focus on progressive overload to gradually increase resistance and build muscle.
• 📅 The speaker outlines a consistent workout schedule, including specific days for upper body, lower body, back and core, and tennis, to ensure she stays on track.
• 🧠 She experienced improvements in cognitive function, including better focus and retention, attributed to her high-protein diet and strength training regimen.
• 🏃‍♀️ For beginners, she suggests leveraging free resources like YouTube for workouts and emphasizes the importance of starting small and being consistent.
• 🌟 The overall message is one of resilience and transformation, showing that with determination and the right approach, it's possible to overcome health challenges and achieve a stronger, healthier body.

Q & A

What was the speaker's secret that she shared in the video?

The speaker shared her secret struggle with debilitating sciatica during her pregnancy and the subsequent chronic back pain that she experienced, which was a secret known only to her closest friends and family until she shared it in the video.

What was the specialist's initial alarming diagnosis of the speaker's condition?

The specialist initially suggested that the speaker either had the bones of an 80-year-old woman or there was an error in the test conducted by the technician.

What was the actual diagnosis after further tests were conducted?

After further tests, including a bone density scan, the speaker was diagnosed with acute scoliosis in her lower lumbar and sacral spine, which can cause pain and discomfort and may require surgical intervention in the future.

What was the recommended course of action by the doctors for the speaker's condition?

The doctors recommended no action and advised the speaker to wear a back brace, limit her physical activity, get an accessible parking permit, and limit how much she lifts and carries her own children.

How did the speaker's mindset change after her diagnosis?

The speaker refused to accept the diagnosis as her fate and was motivated to get stronger, prove the doctors wrong, and learn about rehabilitating her back to optimal health without medical intervention.

What are the two pillars that the speaker discovered and implemented in her life?

The two pillars that the speaker discovered and implemented were a high-quality, high-protein diet and strength training.

Why is a high-protein diet important according to the speaker?

A high-protein diet is important for the speaker because it helps achieve optimal fitness and body composition, improves overall health, supports muscle mass and strength, and has numerous benefits including better skin, hair, and nails, increased energy, and improved cognitive function.

What is the significance of regenerative farming mentioned in the script?

Regenerative farming is significant because it is a humane and natural way of raising animals that results in higher quality, more nutritious animal protein. It contrasts with conventional farming practices and is beneficial for health and sustainability.

How much protein does the speaker aim to consume daily and why?

The speaker aims to consume around 120 grams of protein daily, which is approximately 1 gram per pound of her body weight, to sustain her current muscle mass and build more lean muscle mass.

What is the speaker's approach to strength training?

The speaker's approach to strength training involves a routine that she can stick to, scheduling her workouts at the same time every day, and using progressive overload training to gradually increase resistance and weight to improve her overall strength over time.

How does the speaker feel about strength training now that she has incorporated it into her routine?

The speaker initially did not enjoy strength training but now feels 10 times better physically and mentally, sees great results on the tennis court, and enjoys strength training as part of her identity and lifestyle.

Outlines

00:00

😔 Struggling with Chronic Back Pain

The speaker begins by sharing her personal struggle with debilitating back pain, which started during her pregnancy and worsened after a back injury while lifting her child. Despite her active lifestyle as a dancer and sports enthusiast, she was diagnosed with acute scoliosis and was told by specialists that there was no cure, and she would likely need surgery in the future. The recommended treatments included wearing a back brace and limiting physical activity, which deeply affected her mental health and overall quality of life.

05:00

🥩 Embracing a High-Protein Diet for Healing

In the second paragraph, the speaker discusses her journey towards healing and improving her health by focusing on a high-quality, high-protein diet. She challenges common misconceptions about animal protein and advocates for the benefits of consuming protein from regeneratively farmed animals, which are more nutritious and ethically raised. The speaker shares her experience of how this dietary change, along with specific exercises, helped her regain strength and reduce back pain, transforming her body composition and overall health.

10:00

🍽️ Maximizing Protein Intake for Optimal Health

The speaker delves into the specifics of her high-protein diet, explaining her daily protein intake goals and how she integrates various protein-rich foods into her meals. She provides examples of breakfast, lunch, and dinner options, emphasizing the importance of choosing organic and regeneratively sourced animal proteins. The paragraph also touches on the broader societal implications of dietary choices and the potential health benefits of a high-protein diet, including improved muscle mass, longevity, and better cognitive function.

15:03

🏋️‍♀️ Strength Training as a Pillar of Recovery

In this paragraph, the speaker introduces strength training as the second pillar that changed her life. She shares her initial reluctance towards strength training and how she overcame it by integrating it with her passion for tennis. She outlines her daily workout routine, which includes progressive overload training to gradually increase her strength. The speaker also discusses the mental shift required to embrace strength training and offers encouragement for beginners, emphasizing the importance of consistency and the use of available resources like online workouts and virtual personal trainers.

20:05

💪 Overcoming Back Pain Through Fitness

The final paragraph wraps up the speaker's story, highlighting the significant improvements she's made in her physical and mental well-being through a combination of a high-protein diet and strength training. She reflects on her progress, from barely being able to do push-ups to lifting weights and excelling in tennis. The speaker concludes by encouraging others to start their own fitness journey, regardless of their current situation, and shares her hope that her story can inspire others facing similar challenges.

Keywords

💡Sciatica

Sciatica refers to pain that shoots along the sciatic nerve, which runs from the lower back through the buttocks and down each leg. In the video, the speaker describes experiencing debilitating sciatica during her pregnancy, which severely impacted her mobility and quality of life. It is a central theme as it sets the stage for her journey towards better health and her back's rehabilitation.

💡Back brace

A back brace is a supportive device worn around the torso to provide additional support to the spine. The video mentions that the speaker was advised to wear a back brace for the rest of her life due to her spinal condition. This illustrates the severity of her condition and the measures she was initially told she would need to take to manage it.

💡Scoliosis

Scoliosis is a medical condition where the spine has an abnormal curvature. The speaker was diagnosed with acute scoliosis in her lower lumbar and sacral spine, which was causing her pain and discomfort. This keyword is crucial as it defines the specific health challenge she faced and her subsequent journey to overcome it.

💡Protein intake

Protein intake is the consumption of adequate amounts of protein through diet, which is essential for muscle growth and repair. The video emphasizes the importance of a high-protein diet in the speaker's recovery and overall health improvement. She shares her personal goal of consuming around 120 grams of protein daily, which is a significant aspect of her fitness and health regimen.

💡Regenerative farming

Regenerative farming is a method of agriculture that prioritizes soil health, animal welfare, and sustainability. The video discusses the benefits of consuming animal protein from regeneratively farmed sources, which is positioned as a healthier and more ethical choice compared to conventional farming practices.

💡Strength training

Strength training involves exercises that build muscle strength and endurance. In the video, the speaker shares her initial resistance to strength training but how she eventually embraced it as a crucial part of her fitness journey. It's a key component of her rehabilitation and overall health improvement strategy.

💡Progressive overload

Progressive overload is a training principle where the stress placed on the body during exercise is gradually increased over time to promote muscle growth and strength gains. The speaker uses this principle in her strength training routine, which she describes as a transformational aspect of her fitness journey.

💡Mindset

Mindset refers to a person's perspective and attitude towards a situation or challenge. The video highlights the importance of overcoming a negative mindset towards strength training and adopting a positive attitude towards fitness and health. The speaker's shift in mindset is a significant part of her narrative of change and improvement.

💡Nutritional deficiency

Nutritional deficiency occurs when the body lacks essential nutrients required for optimal health. The video implies that the speaker's previous diet may have contributed to her health issues, and by addressing her nutritional deficiencies through a high-protein diet, she was able to improve her health and well-being.

💡Physical activity

Physical activity is any movement that works the body and uses energy. The video emphasizes the importance of physical activity, particularly strength training and playing tennis, in the speaker's journey towards better health. It contrasts her previous sedentary lifestyle with her newfound commitment to an active lifestyle.

💡Longevity

Longevity refers to living a long life. The video discusses how building lean muscle mass through strength training and a high-protein diet can contribute to a longer, healthier life. This keyword is tied to the broader theme of the video, which is about achieving optimal health and vitality.

Highlights

The speaker was diagnosed with debilitating sciatica during pregnancy and later with acute scoliosis.

She was told she had the bones of an 80-year-old woman, causing panic.

After giving birth, her sciatica improved, but her back pain persisted.

A specialist recommended a back brace and limited physical activity due to her condition.

The speaker refused to accept a sedentary life and sought alternative solutions.

She discovered the power of a high-quality, high-protein diet and strength training.

The speaker advocates for regenerative farming and its benefits over conventional animal farming.

She shares her daily protein intake goal of 120 grams and how she reaches it.

The speaker explains the importance of protein for muscle mass and overall health.

She provides examples of high-protein meals and snacks that contributed to her fitness journey.

The speaker discusses the benefits of strength training for improving back pain and overall fitness.

She shares her personal strength training routine and how she incorporated it into her daily schedule.

The speaker emphasizes the importance of consistency and discipline in maintaining a fitness routine.

She explains the concept of progressive overload training and her personal progress.

The speaker discusses the mental shift required to embrace strength training and make it a lifestyle.

She offers advice for beginners looking to start strength training and the importance of starting somewhere.

The speaker shares her transformation and the impact of her fitness journey on her physical and mental health.

Transcripts

[Music]

you have the bones of an 80-year-old

woman you will have to wear a back brace

for the rest of your life you can't pick

up your children anymore I'm going to

share a secret with you that only my

closest friends and family knew about me

until now when I was pregnant with my

son I had debilitating sciatica in the

last 3 months of my pregnancy I was

hardly able to walk and at times I

needed to depend on a cane to help me

get around it got so bad that I

considered getting induced several times

at the end of my pregnancy but I decided

to wait it out and let my baby come into

this world when he was ready but it was

really one of the hardest times in my

life thankfully my son was born

naturally just before his due date and

my sciatica did get better a few weeks

after I gave birth but my back hasn't

been the same since about a year later I

went for a walk with my kids I bent over

to lift my son out of the stroller to

put him into the car seat and suddenly

it was as if something in my lower back

just spasmed and I was completely

demobilized I was in excruciating pain

but this time the pain felt very

different to me than the pain that I

experienced during my pregnancy this was

the beginning of a long and painful

journey of crippling back pain and it

started to affect my Mobility my

productivity my mental health and my

overall quality of life nothing was

helping and I was sick and tired of

being sick and tired so I went to my

family doctor doctor who sent me for

blood labs and x-rays which were then

reviewed by a specialist who said

something I will never forget he said

either the technician didn't perform the

test correctly or you have the bones of

an 80-year-old woman you can probably

imagine the Panic that set into my body

when these words came out of his mouth

so I asked him to send me for more blood

labs and a bone density scan to confirm

his analysis and had to wait 2 weeks

weeks for the results of those tests

during which time I felt like I was

losing my mind as soon as the tests were

in I booked an appointment to review

them with the specialist and thankfully

I did not have the bones of an

80-year-old woman but I did have acute

scoliosis in my lower Lumber and sacral

spine which is a curvature of the spine

that can cause pain discomfort and will

likely need surgical intervention at

some point in the future I was told that

there was no cure for my problem and

that it would get worse as I Agee that

this was a very common condition and 80%

of the population has back problems and

there's nothing that I could do about it

my best plan of action was basically no

action and I was advised to wear a back

brace to prevent my spine from curving

more and limit my physical activity to

avoid putting more strain on my back I

was recommended an accessible parking

permit at 33 years old AKA a handicapped

parking pass so I wouldn't have to walk

far distances from my car to wherever I

was walking to and probably the worst

recommendation I was given by the

doctors was to limit how much I lift and

carry my own children My Life as a

33-year-old woman of two small children

seemed like it was caving in on me and I

was not prepared to live a sedentary

passive life I'm not going to lie I was

in a pretty dark place for the next few

days after my diagnosis but something

inside of me refused to believe that

this was it I spent my entire life being

Physically Active almost every single

day I was a competitive dancer for 9

years I loved playing sports and

recently I started playing tennis but I

couldn't play often enough because I was

almost always in debilitating back pain

at my core and in my mind I am an

athlete whether it is to become the best

dancer I could be or start a successful

company it's that insatiable appetite to

make the impossible possible in my head

that propelled me to think differently I

wasn't going to throw in the towel just

because a few doctors told me to give up

if anything it motivated me to get

stronger prove them wrong and learn

everything I needed to learn about

rehabilitating my back to Optimal Health

without medical intervention and this is

where my f fitness journey began this is

also when I discovered the power of two

pillars that completely changed my body

composition my health my Mobility my

Vitality for life it has been 8 months

since I had debilitating back pain I've

slowly been making small lifestyle

changes to improve my Mobility such as

doing back in core specific physio

exercises a few times a week and

increasing my daily calcium and protein

intake some things have helped but

nothing has been significant and it was

only when I double down on these two

primary pillars that I'm going to tell

you about in this video that I finally

got my back to a point where I am almost

painfree in addition to Healing my back

I have become the strongest and

healthiest I have ever been in my entire

life and the craziest part of all of

this is that this transer

took me only 42 days this before and

after was taken exactly 42 days apart

and today I'm going to share everything

I know with you so that you can begin

your journey of becoming the strongest

and healthiest version of you two

imagine if you could each your way to

your best body ever have beautiful hair

skin and nails and feel like your

strongest healthiest and most confident

self imagine IM if it didn't involve any

dangerous drugs or dieting and it was

actually good for your health that's

what eating a highquality high protein

diet can do for you and this is my first

pillar that has completely transformed

my body and my mind we have become a

society that is protein insufficient and

under muscled we gravitate towards easy

convenient and ultra-processed sugary

Foods instead of organic Whole Food

foods that nourish our bodies with what

we need to thrive so let's talk about

some of the lies about meat and protein

and how it affects our bodies we have

been brainwashed to believe by society

that consuming a diet that is high in

animal protein is bad for us that too

much red meat can lead to cardiac

disease that it's high in saturated fats

that the way that we raise our meat is

inhumane and it is bad for our health

because our animal protein is Laden with

antibiotics and hormones and some of

this is true I feel like the way that we

have industrialized farming has

negatively affected our animal protein

significantly but it doesn't mean that

you should avoid it completely it just

means that you need to make better

decisions for yourself and your family

you need to start reading the labels

start doing the research start reaching

out to local farmers that practice

something called regenerative farming

conventional animal farming and

regenerative animal farming are very

very different ways of raising animals

on the land and consuming animal protein

sourced from animals that were raised in

a humane way in a regenerative process

is so much more nutritious for you and

there has been many studies done on this

to show the difference of animal protein

that has been raised conventionally an

animal protein that has been raised on a

regenerative farm so what is

regenerative farming basically what it

is is a process of raising animals in a

way that is most similar to their

natural habitat they are free range they

eat the most nutritious food they're

allowed to roam around and just live as

freely as possible and another key

difference is the way that they are

sacrificed so in conventional farming

not only are animals raised inhumanely

are usually injected with antibiotics

and hormones but the way that they are

killed is also so stressful for the

animal and what this does is basically

change the entire composition of the

animal's protein and the meat itself is

compromised of all of those vital

nutrients that our bodies need to thrive

regenerative animal protein has a much

higher quality more nutritious

composition to it even the way that it

looks side by side if you put a

conventional steak next to a

regenerative steak you can clearly see

the difference visually the conventional

steak will be very dull or pale in color

and the marbleization of the fat will be

very different versus the regenerative

protein which will be more lean it will

be more bright red and it just looks so

much more vital this is the kind of

animal protein you want to be consuming

and the way that the animals are suck

sacrificed is also much more Humane it's

usually done in the middle of the night

quietly without any stress to the animal

whatsoever and regenerator Farms also

make it a practice to make sure that

every single part of the animal is being

used for something there's very minimal

waste and they're very mindful of how

they use that animal and I think this is

so so important to note which is why

it's so important to build relationships

with local to regenerat farmers in your

area and show your support for them

because the more you support these

regenerator Farms with your money the

bigger of a difference you'll be able to

make in conventional farming think of

your money as a way to vote for the

things that you want if you want more

organic options put your money and

invest your money in organic options the

market goes where the money flows so if

you think about your money as voting

dollars and invest in in your health the

more people do it and the more time

passes eventually Society will change to

accommodate our needs now I know this is

going to be a very controversial topic I

know a lot of people are going to come

out and start having a debate with me

about having more of an animal-based

diet versus a plant-based diet I'm not

saying that I'm against plants I love

plants and there was a long period in my

life where my diet was predominantly

plant-based but but it is very difficult

to reach your daily protein needs from

just having a plant-based diet a lot of

the essential amino acids and vitamins

and minerals that we need to thrive on a

daily basis can only come from animal

protein I'm going to share with you guys

a lot of reasons why it is important to

just take this into consideration I'm

not telling you you have to stop

everything that you're doing and just

eat animal protein and nothing else I'm

just simply using this opportunity to

share what has worked for me and

hopefully it will allow you to become

more aware of the system so you can make

better health choices for yourself and

for your family okay so I know that a

lot of you are probably wondering how

much protein do I eat and why so

personally I try to aim for around 120

gram of protein a day the way that I

calculated that was basically I take my

weight or my rough weight cuz it

fluctuates on a weekly basis depending

on where I am on my cycle but let's

assume I'm around 120 lbs so I want to

eat 1 G per pound of body weight every

single day the reason why I want to

consume at least one gram of protein per

pound of my body weight is so that I can

a sustain my current muscle mass and B

build more lean muscle mass if I'm not

hitting my target it's going to be very

very hard for me not only to sustain the

muscle I already have on my body but to

build new muscle tissue so I wanted to

give you guys some examples of high

quality protein sources that I

personally incorporated into my diet so

just a rule of thumb I try to aim for

between 30 to 40 grams of protein in

every meal and I'm not going to lie this

took me a long time like several months

to kind of dial this in and figure out

okay how can I increase my Pro protein

intake for this meal and this meal so

that I'm reaching my goals but now that

I have dialed it in and I've been on

this journey for the last 42 days with

no shortcuts I can confidently say that

this works so I wanted to give you some

examples that I have for breakfast lunch

and dinner that are going to help you

reach your protein goals in the morning

my two go-tos are either an egg white

omelette with 7 to eight egg whites

which is rough roughly 32 35 G of high

quality protein and into that I will add

different veggies I love grilled

artichokes I like to add some tziki

sauce on top with some micro greens this

is one of my go-to breakfast meals that

keeps me full for several hours ahead

until lunchtime and I love it the second

one that I really love is this organic

cork cottage cheese from this company

called MC Dairy and the reason why I

love this one is because the consistency

of it is kind of in between like a

yogurt and a thick cottage cheese but

it's just the perfect consistency for

adding things in such as collagen powder

which I like to do so two servings of

this cottage cheese is 30 gam of protein

and then what I like to do is add one

scoop of organica collagen powder which

adds an extra 8 gram of protein to it

and this flavor that I've been obsessed

with it's like chocolate mocha or

something like that just makes the

cottage Che taste out of this world it's

so delicious and then on top of that

I'll add different berries whatever I

have on hand usually Frozen wild

blueberries which are really easy to

keep in the freezer you can also add

granola or nuts or whatever it is you

want and this is a really high protein

satiating breakfast that I like to have

in the morning usually for lunch I just

like to have a lean protein so either a

chicken breast which has around 40 to 50

gram of protein for one breast breast on

top of some kind of a salad or just have

a side of veg honestly having a chicken

breast alone is so so filling if I eat a

whole chicken breast I'm not hungry for

the next 5 or 6 hours for dinner it's

usually a bowl of beef as I like to call

it so I like lean high quality protein

sources such as Venison and bison so I

will just buy it ground and I will sauté

it in a pan and add different spices

some sea salt and mix it up with some

veg and I believe two servings of that

is around 40 G of high quality protein

sometimes I will have a wild salmon

fillet so I just try to switch it up and

really focus on the main Act of my meal

being a high quality protein source and

then whatever veggies or Salad I want on

the side I'm also very mindful about

which snacks I'm eating I make sure that

they are as clean healthy and PR as

possible lately I've been loving these

bison sticks and these have no

antibiotics no hormones uh no nitrates

in them and two sticks is 12 g of

protein and what I love about this is

that they're shelf stable so you don't

need to refrigerate them which is

perfect for a busy mom like me that's

constantly on the go I just throw them

into my handbag and whenever I'm feeling

a little peckish I just eat the Bison

sticks and I'm good to go until my next

meal and one more protein snack I kind

of includ include in my daily routine is

a highquality protein shake and usually

I consume this right after a workout

this helps with Muscle Recovery this

helps with muscle building and usually

I'm also really hungry and thirsty right

after my workout so this helps hold me

over until dinner time and there are two

protein powders that I've recently

discovered that I really really love I'm

so picky with protein powders I read the

labels on everything and I always want

to make sure that they don't have any

added sugar that they're made from clean

unprocessed ingredients that they're

organic they have to taste good they

have to mix in into my shake well and

they just have to be super easy and

convenient to do otherwise I'm not going

to do it so personally I really love

clean simple eats and equip Foods clean

simple eats is a way based protein and

equipped Foods is made from high quality

grass-fed beef so just depending on your

preferences I would look into both of

them both of them taste really great and

mix in well into my protein shakes I can

go into a lot of detail about the pros

and cons of both but I will leave that

for another videos so I will link them

down below and I'll see if I can get you

guys some discount codes if you want to

look into them yourselves and check them

out and maybe try them out for yourself

so I wanted to talk to you guys about

the benefits of eating a highquality

high protein diet so the first thing and

the most obvious thing is it really

really helps you achieve your ultimate

fitness and body composition you look

leaner you're more defined I feel like

the loose skin that I've had especially

around my stomach during pregnancy has

kind of tightened up and I feel a lot

tighter in general all over I feel

stronger I feel like I have increased

energy when it comes to my beauty I feel

like my skin hair and nails have never

been better I don't even style my hair

anymore I usually only style the front

pieces around my face and I feel like

the overall texture of my hair is just

so much more shiny and healthy and

easier to manage and when I do style my

hair it looks incredible my hair has

also been growing so fast so much faster

than I can ever remember same thing with

my nails they're so much harder and

they're growing a lot faster my skin

skin just feels so much smoother and

more plump and I feel like my face feels

a lot more lifted aside from the

aesthetic part one of the most important

things for me is that people that have a

higher lean muscle mass composition

usually have a longer lifespan so it

improves your longevity and improves

Your vitality for life it improves your

Mobility your muscles also act as a

shock absorber for your joints so you're

a lot less likely to experience joint

pain your muscles also protect your

bones from potential breaks and

fractures if you injure yourself so this

for me is so so important especially as

someone who loves sports and is

physically active all the time I want to

be able to do this for as long as I

possibly can I also noticed that my

overall brain health has improved

dramatically I feel like I can focus a

lot better I have better retention of

information I have better accessibility

in my brain to information I feel like I

don't have brain fog or Mom brain as

often as I do even when I don't get a

good night of sleep guys don't even get

me started on what happened last night I

probably was waking up every hour or two

because my daughter just would not want

to sleep through the night for whatever

reason it was and normally on a day like

that I would say oh I'm so tired I have

no energy to sit in front of the camera

and film I can't even form sentences but

even though I had a bad night of sleep

last night made it a mission to show up

to sit in front of the camera to form

sentences that are hopefully making

sense in this video and I'm so freaking

proud of myself because I know just a

few short months ago I probably would

not be able to do this and overall I

just feel like my cognitive function has

improved dramatically and I also know

that this is going to protect my brain

in the long run and slow down any

degradation have having a lot of muscle

also helps to regulate your hormones

which is so so important particularly

for women because somewhere around the

age of 40 your hormones start to wreck

havoc on your entire system not only

does your body start going through

premenopause which has a very negative

effect on your brain but your bone

density and your muscle mass starts to

degrade after the age of 40 which is why

it is so so important to build up your

strength before then and build up your

muscle mass before then so you are at

your Peak place before that time comes

and research has shown that women who

stay active throughout their entire

lives have easier periods have easier

pre poost and menopause symptoms Al

together and there are just so many

critical benefits that women can reap

from having a higher lean body mass

composition it also helps regulate blood

sugar and cholesterol which in my mind

is kind of like Nature's OIC if you

think about it it's actually brilliant

and the more I look into it the more I

research about it the more I listen to

thought leaders and experts and doctors

in the field who have been studying the

benefits of having a lot of lean muscle

the more I believe that this is the

answer to longevity and vitality and

living your best quality of life the

second pillar that has completely

changed my life goes hand inand with

eating a high quality high protein diet

and it is strength training now if

you're anything like I used to be every

time I heard someone mention strength

training I got the ick nothing about

strength training sounded appealing to

me but once I understood that I had no

other option and that I had to

strengthen and build muscles to support

and protect my back I looked for any way

to hack my body and my mind to just

start doing the damn thing the first

thing I decided to do was to GoPro in my

fitness journey and get really serious

about playing tennis again I started

training with a tennis coach two times

per week and I used my strength training

sessions as a way to strengthen my body

in the gym so I could get stronger on

the court and accelerate my learning

curve I realized that this hack forced

me to overcome any resistance I had with

strength training on a regular basis the

second component to that was coming up

with a routine that I knew I could stick

to and to do this I first made sure to

schedule in my workout at the same time

every day I put it in my calendar and I

pretty much knew that I can focus on my

fitness without any interruptions during

this one specific time of day and for me

me that's during my son's nap time so

since I have one of my kids at home with

me during the day which makes everything

so much harder to time manage I have to

be very strategic and disciplined with

how I schedule my time otherwise it's

really easy to fall through the cracks

so nap time is when I schedule my

strength training every day no

exceptions and to break it down even

further I know that I Strength train

Monday to Friday and play tennis on

Tuesdays and Thursdays Mondays I'm

working on my upper body Tuesdays I play

tennis and work out my lower body

Wednesdays I focus on my back and core

Thursdays I play tennis and work out my

upper body Fridays I work out my lower

body Saturdays and Sundays are usually

my rest days so I usually won't do any

strength training or tennis on these

days but I will likely go for a gentle

walk with my kids and if I'm feeling it

some gentle Pol bodies or stretching to

speed up my muscle recovery from the

week before and this has been my routine

for the last six weeks and if you guys

want I can make another video going into

more details about what I do to prepare

for my workouts what kind of high

protein meals and snacks I eat

throughout the day throughout the week

and anything else you guys want to know

to help you get on track and stay

consistent and get a better picture of

what my routine is from the moment I

wake up to the point that I go to to

sleep I feel like for me the biggest

hurdle was overcoming my mindset

convincing myself that I enjoy lifting

weights convincing myself that my

workouts are my me time it's the only

time in my day that I get to do

something for me and once I got over

this hurdle by implementing small habits

and positive associations

consistently is when I made this routine

part of my life lifestyle and now

strength training and playing tennis is

part of my identity and now that I feel

10 times better physically and mentally

I'm seeing great results on the tennis

court and I'm also finally enjoying

string training and I don't want to stop

the hardest part of undertaking any new

journey is just getting started and once

you get into a flow and get momentum it

gets easier and easier to stain in the L

long term I also want to mention that

the string training I'm doing is called

Progressive overload training which

means that you gradually increase the

amount of resistance and weight to

improve your overall strength over time

I started out with almost no upper body

strength and I was barely able to do I

don't know like five proper push-ups to

now lifting 10 to 15 lbs on each arm and

being able to do about 30 proper

push-ups in a row without a break which

for me is a huge Improvement and it

makes me feel so proud and accomplished

I'm sure a lot of you are also thinking

okay Nikki this all sounds amazing in

theory but I'm a complete beginner and

don't know where to start and I

completely get it it can feel

overwhelming and daunting if you've

never been to a gym before or never

worked with a personal trainer before

and I was in the same boat and I'm very

lucky actually that my mom is an

experienced personal trainer so she has

given me a lot of guidance and knowledge

over the years but if you're not as

lucky as I am to have a personal trainer

as a mom think about how lucky we are to

live in a time where we can literally

find workouts for free on YouTube or

work with a virtual personal trainer

using apps and other tools and

Technology you just have to overcome the

mental hurdle of getting it done

everything else is just semantics create

a system and a process and stick to it

don't beat yourself up if you can only

do little by little a little progress

every day is better than no progress at

all and I promise you if you keep

challenging yourself every day you will

start to see a shift in your mental and

physical strength and once you get that

momentum there are truly no limits on

how far you can go and truthfully that's

the secret to becoming successful at

anything in life but I can save that

conversation for another video I hope

you found some value in this video and

maybe you'll start looking at protein

and strength training differently after

I shared my experience with crippling

back pain and my fitness journey I know

I'm not alone which is why I felt it was

really important for me to share my

story in the hopes of helping someone

else who was going through something

similar back pain truly sucks like

there's no calms about it it sucks and I

really hope that this will inspire some

of you to try something different and

give you another chance to enjoy your

life again if you enjoyed this video I

think you will enjoy this one too where

I talk about how I went from being

homeless at 16 to a millionaire by 29 it

would also mean a lot to me if you would

consider subscribing to my channel if

you haven't already your support allows

me to continue having these open

conversations thank you so much for

watching and I'll see you in my next

next one