Heart to Heart with Hads
Welcome to Heart to Heart with Hads, the podcast where we dive deep into living a healthy, badass lifestyle that challenges the norm. Join me, Hads, as I share stories that have shaped my journey toward becoming the best version of myself, defying expectations and embracing big goals—including my pursuit of bodybuilding. As a young person navigating a world filled with stereotypes and expectations, I'm here to inspire others to break free from the typical 20-year-old narrative and forge their own path. Throughout this podcast journey, I'll bring on guests who have played pivotal roles in my life, sharing their wisdom, experiences, and perspectives. Get ready for candid conversations, valuable insights, and a whole lot of inspiration to live authentically and fearlessly. It's time to open our hearts, challenge the status quo, and embrace the journey of self-discovery together. Welcome to Heart to Heart with Hads, where we dare to be different, pursue our passions, and live life on our own terms.
Heart to Heart with Hads
Ep. 23 | How to Finish 2024 Strong
Maximize your own progress with insights on 12-week goal setting, embracing accountability, and making lifestyle changes like cutting out alcohol for improved health. I invite listeners to adopt a JOMO mindset—finding joy in missing out on societal norms to prioritize personal aspirations. By choosing personal growth over external expectations, we pave the way for true success. Join me as I share these insights and more.
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Hello everybody and welcome back to another episode of Heart to Heart with Hads. Today is Friday, if you're listening, obviously, but actually I didn't procrastinate this week it's actually Monday. I'm recording this on a Monday mostly because I'm going to be going out of town this weekend, thursday, and so I kind of just needed to get ahead of the schedule. But also, like Mondays are my more chillax days, because I don't have a lot of client check-ins on Mondays. Majority of them are Tuesday, wednesday, thursday, friday, saturday and Sunday. Monday is kind of just like you know get shit done kind of days. But yeah, this past weekend I literally just didn't do much at all. Kind of just like a recap on me and what I'm doing right now. I'm currently doing like a little mini cut just to kind of clean up some things and so that I can go into another full off season. So I'm really excited about that.
Speaker 1:But my body has not been like completely responding in a way that I wanted it to, and it's being like very stubborn with losing body fat. So my calories are pretty low, which is fine Like I can handle it. I've prepped before on two hours of cardio and 1200 calories, so I think I'll be fine, but it's just taking me a little bit longer. I've had to like dig just a little bit deeper. So my food is currently I'm currently doing a little bit of a carb cycling so like a couple, two like dig days, essentially essentially three low days. So the dig days are like really low and then lows, a little step up from there and then the two um high days, which aren't even that high, my goodness. But, um, yeah, that's kind of what I've been doing and my food is quite literally low. But ever since my last check in I've been like every morning I've been weighing and I've been consistently dropping. So I know body fat is starting to come off now.
Speaker 1:But I just wanted to say to like, contrary to what you may see online of like people being like I never took my client under X amount of calories. Like you got to do whatever it takes to elicit a fat loss response and if that means your calories go under 1300 calories, then your calories go under 1300 calories. Like there comes a point in time where it's like your body will burn fat where it wants to and sometimes you have to dig deeper and go lower and then you reverse diet. You don't. It's not like you're staying in this calorie deficit forever. Now, that would be harmful. But sometimes you do have to really dig deep and elicit a good response in order to, you know, get the fat loss to happen quicker. And so I mean, this just doesn't even go for prep people like prep athletes, like this is like lifestyle athletes. This is the same thing. So don't get the misconception of like, if you're going to like hire a coach and they're not going to take your food to like this amount or whatever and it's like, well, that's not true. When it comes to like working with me, I'm going to do whatever it takes to get you to a fat loss. Now, if I feel like you're not quite ready for fat loss, then, yeah, we need to reverse that. You get your body in a good spot hormonally, but I feel like I'm in a fine spot to where I can, you know, do this little mini cut here. So, hoping to wrap it up fairly shortly, because I really want to go into a good build season so that I can, um, start to build up these glutes and hamstrings and work my way into a prep for 2025. Obviously, I'm not competing this year in 2024, but 2025 is the goal. It may be the end of 2025, which I'm completely fine with so that I can have enough time, but even then, I'm not really putting a rush or a timeline on anything. I am just working my ass off, doing what I can. So that's a little update on me.
Speaker 1:Like I said, this past weekend, saturday, I went out to a gym like 30 or 25 minutes north of here. I really love it there because it was just like getaway. I was able to get some content and all that good stuff, got a lot of good videos and it was just kind of a chill day. Other than that, I just like watched this show that I had finished watching on Netflix and I chilled out with the dogs. And then Sunday, yesterday, like I meal prepped a little bit of stuff. I went to church. I had to spend time with my friend Lincoln because she moved back, so I'm so glad one of my besties moved back. But no, I'm gonna just kind of share, like this next weekend, what I'm doing. So my boyfriend and I are going to um Dallas. We're going to the OU Texas game and it's the same time as the Texas State Fair and we're just gonna have fun all the time. So I'm really excited.
Speaker 1:But I will like admit that I am a little bit nervous to travel, just because I have been you know so on with my macros and stuff and my nutrition and training. So I don't want these like couple of days to derail that. But I'm just being honest with you here, like just so you know that like everyone goes through that. If you're, if you have goals and you're like scared to you're going to derail them, just know that like you're not alone and I too go through that. So it's not just you know, a lot of the times I have a lot of clients and they come to me or my athletes and they're like they just think like I'm this perfect human being and I'm perfect all the time and it's not true. And this goes back to like my nutrition stuff I'm having to dig so deep is because my free meals were like really hurting me, like I was like having consistent lows and then I would have my free meal and then my weight would just like spike through the roof. So, geez, I'm so tired. See, this is what happens when I do this at 5 pm, because then I'm like starting to wind down, but anyways, yeah, that's pretty much it. And then in a couple weeks I have another trip planned going back to Texas.
Speaker 1:But I'm super excited for all of these. It's going to be such a fun time and I can't believe that it's already October Today's October 7th when I'm recording, and I just think that's super bizarre. So that's kind of like what the topic of today's podcast is going to be about, just like how to finish off the year strong and things you can do to finish off strong and ahead of other people. Because if you know me, you know I'm super competitive and I always want to beat other people out. And so if you want to get ahead of not only your own personal journey but other people's which I know we shouldn't compare whatever but at the same time, like I love to be winning and you know doing the things, that I think is winning to myself and you know winning and beating other people. So yeah, let's just jump right into it. I have a little bit of a list here that I want to go over.
Speaker 1:So first we're just going to do like a little bit of reflecting on the year, so I'm looking back on like my memories I've had. I this time last year I was like in prep I was a month out from my competition, four weeks out, and I just think it's so cool that that I don't really know how that was a full year ago. How full year has already came and gone from that experience is literally crazy. Came and gone from that experience is literally crazy. But I finished last year so strong, thinking like, oh my gosh, like this is the pinnacle, like this has been the best year yet of, just like my personal growth journey, and I can honestly say that this year has been better, and so it's really cool to see that each year I've just have been, I've kept leveling up and up and up and up and up. So I just know that even you know, 2024 was killer, better than 2023, but, um, I still have three months to prove, prove that, and so I'm very excited to keep, uh, working, working towards my goals. So it's exciting.
Speaker 1:Uh, obviously, within this past year of 2024, a lot of things have gone well. You know, I started this podcast, I started Health With Hads, my coaching, and I quit my full time job. I took a lot of new opportunities, a lot of jumps of faith that were really scary to me and they took a lot out of me. They were. I cried a lot I. It was a lot for me.
Speaker 1:So, but, um, I would say that you know, some things that didn't really go well, I guess you could say was just like, maybe, how I handled some things in certain situations. I could have been better about them, but, like I said, it's all learning experiences. So I just encourage you to like take a minute to reflect on everything you've done this year what went good, what didn't. I know the year is not over yet and we're like entering we're in the last quarter now, but it's still good to know that you have like three months to like still become the best version of yourself and get better every single day. Like it's not, um, it's not over yet. You know we still have time. So, um, but for this last couple of months, I think it's super important that you do have clear intentions set, and this is way different than, like you know, setting a new year's resolution, because we're talking about, here and then now, exactly what we can do.
Speaker 1:So today, actually, I like opened up my planner and I was like you know what I'm struggling with content. I feel like this is my biggest piece of thing that I could really work on right now when it comes to my business growth, and so I was like, you know, I'm going to sit down, I'm going to write down all the content that I'm going to do for the next three months. And I did it and I was like holy shit, like that felt so good. And now it's just actually showing up every day and sticking to my word of posting at least four times a week. So I have at least four pieces of content ready to push out every single week and I think it's just going to help me overall feel accomplished, accomplished, accomplished.
Speaker 1:But just like knowing that I am, you know, making effort towards my goals, because I'm figuring out what works and what doesn't work, because there's a lot of things that I've done when it comes to content that does work and doesn't, and so, yeah, I'm just really trying to focus on that because I feel like I can really make a lot of improvements there. Um, so, I'm very excited for all of that. I'm very excited for all of that. But, yeah, as far as, like my training goes and just some goals that I have set for there too, is like being very intentionable about my mind, muscle connection and the movements and the body parts that I'm wanting to bring up, which is my glutes and hamstrings. So I have been very, very diligent on exactly what I'm trying to do to bring those areas up, because I know for a fact whenever I step on stage again before I want to compete again, that those areas need to be brought up tremendously, like overall leg development, and so I'm literally putting so much attention into those days and I think it has been paying off and I know these next, you know, 12 weeks, they're going to continue as long as I keep showing up.
Speaker 1:And yeah, I think too, like this, this past weekend I just was, I was very independent, like I didn't see my boyfriend, I didn't, I wasn't around anybody and it was kind of just like a good refresher that I needed to keep going. Sometimes you just need a way from everybody to like get to regain your focus back, and so I encourage you to do that. It is a little bit selfish, but I think I needed it to just like clear my head, get focused, get back onto what I need to. But, yeah, just like my personal growth too, like I don't know I would. Just yesterday I was cleaning, I was like I'm so set up for success that it just makes me feel so good going into tomorrow. So, um, yeah, some strategies, some tips.
Speaker 1:I have to get ahead of everybody else and obviously you know there's going to be a like health and fitness related into this, just because like that's me, obviously. But strength training I can't explain the importance around this and it doesn't even have to just be because you want to change your physique. It can be for reasons as just bettering your health overall. Bettering your health overall, and it's if you are someone who's continuously working on your body, your physique, your health, whatever it may be. It shows to other people that you have discipline and you you have discipline not only within your you know fitness and health, but that discipline carries over into other aspects of your life and so that's something that I try to carry over with me is like I do have this strong discipline of going to the gym and I need to carry this over to creating my content, to sitting down and doing my journaling and my devotional and all of these little things. Like I need to carry this over into other parts of my life and like going to the gym definitely helps with that. The discipline aspect, the consistency, all of that, um.
Speaker 1:So my tips for like setting goals for these next couple of months is like everyone should have a log book for their training and within that, you know, write out all your training for the next 12 weeks and be like I want to hit this goal, this goal, this goal. I'm going to go this day, this day, this day, and it's really going to help set you up for success and you're going to see so much strength gains. It's not even crazy. If you were to just really, really focus for a 12 week period, you could make so much progression. I can't even explain it. So a couple lifts and things that I would focus on to get you to that point of like getting stronger and you know, building your physique is dead like some type of, some type of deadlift. I like to do RDLs they target glutes, hamstrings um, a little bit of back squats is huge. Lunges, any type of like overhead pressing movement, um, these big movements, you know hip thrust, like just really dial in on these big compound movements and try to get stronger with them. Obviously, keep your form intact, but getting really, really strong with them. And then going into nutrition, so staying on track with your nutrition over the next you know couple of months.
Speaker 1:Like people are like, oh, but it's the holidays and I'm like, okay, we have Halloween, we have which. I don't even consider Halloween a holiday. Like what the f? Actually Halloween's the most stupidest thing ever. Um, like, okay, whatever Halloween. You like candy? Cool. I'm not a huge candy person. Like even before I started my health journey or whatever and started being coached and everything, I did not like candy. So I'm not a candy fan. I could give two shits less about halloween or candy. I think it's the stupidest holiday ever.
Speaker 1:Thanksgiving. I like thanksgiving, just because obviously I am a foodie, but at the same time that's my dad's birthday sometimes falls on Thanksgiving. My mom dad's anniversary sometimes falls on Thanksgiving, and so Thanksgiving is like a very sacred and memorable holiday to me, one of my favorite ones. Thanksgiving and there's like Christmas. That's three holidays right there. You think three days is going to deter you from making progress over a three month span. You're absolutely ridiculous. Over a three-month span, you're absolutely ridiculous. I'm not saying that you know, only three days. Those are the only three days where you're not going to be eating quote-unquote healthy, but I'm just saying like over this month span, like there will probably be, you know, closer to like five to seven days for me personally, just because I am very regimented with what I do. But like those days, if you're a hundred percent on the rest of those days, those days are not going to derail you and they're also. They also shouldn't be used as an excuse as to why you can't start right now. Like you're like there's four to five days a year. Because there's four to five days, you're going gonna wait till the new year. It just doesn't make sense to me. Like I know there's football games and like holidays, and like there's so many ways you can stay on track with your goals right now by like just being mindful and learning how to feel your body properly and eat the correct things, even when eating out. You know you don't have to freaking go ham every time you eat out and cause your stomach blowout issues. So, um, yeah, just like enjoy your favorite things, but like mindfully, like you'll be fine. You know we don't have to obsess over these things. So, so another thing too.
Speaker 1:Just a little bit of talk on like your mindset and motivation, like you're never going to be motivated, and so right now, while it may seem like it's getting colder, like the seasons are changing, like that should be a huge motivator for you to want to get better. Like for me, I love when the seasons change because it's like, ooh, like what can I do to change or be better here, better than the previous season, instead of saying like oh, I'll just wait till the next. Like all you have is right now and you know, it's just mind blah, mind, blah, mind boggling that people have this mindset. And so if I, I wish sometimes that I could be a whole ass mindset coach, because I feel like my mind is just out there, very strong and resilient, and I, I, you can't learn. I don't know, mindset is so hard to be learned, but I think I don't know.
Speaker 1:Anyways, don't rely on your motivation. You have to be accountable. So, whether that's like a workout partner or yourself or a coach like me, that accountability aspect, especially through these seasons, is something that's super beneficial. Um, I mean, yeah, like share your goals with people like your family, your friends, your spouse, even on social media, like who cares? I've come to the realization. It's like social media is a part of my job and I'm going to share whatever I want on there and I'm tired of like having this limiting belief of like, oh, people don't care. Like people do that People really actually pay attention. So yeah, those are my little tips on leveling up.
Speaker 1:Another another couple of ways I think you can level up and get ahead this year for the end of this year is to stop consuming alcohol. Like literally cut it out. Cut it out for 12 weeks and see how you feel. I guarantee you're going to feel so much better. And if you're someone that does rely on it, I guarantee you're going to lose weight. You're going to have less digestion issues.
Speaker 1:I don't really think people truly understand the impacts of alcohol on only your physical health, but your mental health too. Like constantly needing to rely on it to feel some type of way is very much a crutch and a terrible mindset to have. So, going back to the mindset thing like I want to be a mindset coach. I want to teach people how to change their mindset. But that's such a hard thing to do changing your mindset when people are so stuck in their ways. Truthfully, like that's something I want to learn how to do. But that brings me to my next thing you should do for these last couple of months is start to read, like, really read books.
Speaker 1:Today I started a new one. It's actually on the floor down here and it's called Good Anxiety Harnessing the Power of the Most Understood Emotion, and I'm so hooked to it. Like I love learning the psychology, the why behind things and yeah, I have a whole couple books that I have over here that I'm just itching to read, and so I think that's a good challenge for a lot of people too is like you should want to be continuously learning and it doesn't matter what age you are. Like your brain doesn't stop learning and evolving. I've been hearing of this thing of like, oh, like my low, whatever lobe is already developed when you hit this age or whatever. But that doesn't stop you from learning and changing your views and your, the way you think, and I think that also has a lot to do with mindset as well as like if you're reading books and obviously I love to read like fictional books, to like romantic, like murder, all that stuff.
Speaker 1:But I also really love the self-help books, the books where I'm growing like. Right now I'm reading the gut health protocol. It's about seven or eight hundred pages, maybe 500, I don't know. It's a big book and it's like talking about all, about, like the digestion issues, how you can cure them, um, naturally, and I just find it all so fascinating. I love, love, love to learn, because it just makes me, makes me be able to view and judge the world differently, because I have perspectives from other lenses.
Speaker 1:And you can't tell me that reading and learning doesn't teach you, not, it only it. Not only does it teach you about yourself, but you're able to apply that and react better to certain situations and I feel like that's why I love it and that's. I feel like I've grown so much because I've gotten out of my comfort zone and read these types of books where where in the past I'd probably just stick to like more fictional, but I think these learning ones really get me, get me out of my comfort zone. And it's like frustrating to people like oh, I just don't like those kinds of books, and it's like okay, but if you haven't tried, then how do you know? You know, like, come on now, okay, another piece of advice.
Speaker 1:I'm trying to think I kind of just went through my list and that's all I had, but maybe just like taking some like trips or like time alone. Like I kind of mentioned this, like before summer as well. It's like you don't have to, like, say yes to everything, and for me especially, I definitely don't say yes to everything. I think I have these two trips planned and, you know, the holidays November, coming up December but other than that, like I just want to focus on myself, focus on growing my business, my physique and just evolving as a human being. I think that's the biggest takeaway that you should take from this is what can you do to grow as a human being in these next three months? What are you going to do? Are you going to, you know, start planning, start time blocking, start reading, start going to the gym, start drinking more water? Like it can be any small little thing. But what are you going to do, starting right now? That's going to help you level up, and any of those things I mentioned are not only going to help you probably level up physically, obviously, if they're the fitness side of things, but mentally too, like you know, just knowing that you have these goals set in place. So how are you going to execute them? How are you going to show up and be that person and evolve as a person?
Speaker 1:So I hope you guys found this episode fun and entertaining and not entertaining, but a good little like, you know, kick in the ass reminder of, like maybe this is how I can level up this for these last months.
Speaker 1:You know, don't take shit from anyone, don't care what people think, don't rely on people's opinions. You know, do what you want to do to get to that next level. And if that means you have to miss out on some things, that means you have to miss out on things, like for me, some weekends I just want to to work. I don't want to go out and have fun and do shit like I want to work on myself, because I know the only time is right now and so if you're struggling with that FOMO feeling, you need to have some JOMO joy of missing out, which is me, like I love not going anywhere and I love just focusing on me and doing my thing. So hope you all enjoyed this episode and we'll have a fun little recap for next week when I get back for my trip. So I'll see you guys the next episode. Bye.