Kitchen Table Strength with Wendy Garcia

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Hey love, I'm Ebony and welcome to Thrive Like a Mother.
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On this podcast, we're scared for our truth, but that fear is what leads us to truly live.
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You're in the right place, and you feel like you're stuck in survival mode, and you're ready to step into who you truly met to be.
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I share resources at school.
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I use daily to help you in your journey without your mindset and to break the wheel of survival.
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The journey may not be easy, but you won't have to face it alone.
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I'm a mama of three healing day by day from past trauma, and I'm on a mission to build a life I've always dreamed of, but never thought was possible.
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So, love, if you're ready to believe in what's possible, let's link arms and thrive together.
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Alright, loves, welcome to a another episode of the Thrive Like a Mother podcast.
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And I am really excited for our guest today.
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I have Wendy on with us, and y'all, she is a fitness trainer with eight years of experience.
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She has been helping women build strength not only in her bodies, not only in their bodies, but in their daily lives.
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Her coaching goes beyond just the sets and the reps.
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She teaches women to feel confident in the gym and to create sustainable routines and actually start enjoying the process.
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And so today I'm excited to have her on because we're diving into how that strength truly starts at home and especially within the kitchen.
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So, Wendy, thank you for being here.
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Yes.
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Thank you so much for having me.
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And yes, I'm like, we're we're I'm sure we're gonna end this and start this and end this in the kitchen or with nutrition.
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Exactly.
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So I am to dive into this with you.
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Yes.
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So let me know exactly just what season of life you're in right now.
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Yeah, that's such a good question.
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And I love that, especially us as women.
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I feel like we go through so many different phases, seasons of life.
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I am in such a new phase, which anytime I say new, I tell my clients to try to attach new with exciting and fun, right?
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Because it can be very scary for the unknown, but it can also be very exciting.
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So right now I'm in a phase of my life where there's a lot of unknown, which can be very scary, but I decide to choose to make it exciting.
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Yeah.
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Right now, I just hit my first full year living in California.
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So I feel like I just got adjusted there.
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I'm getting adjusted now to, you know, living with my partner, having the babies along with the clients, running that full schedule.
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So I am currently in a phase of life where I want to do all the things, but while taking care of me.
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Yes.
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So really just learning the woman that I'm going to become in this season where I'm I have more responsibility, but I also want to make sure that I don't lose myself and or let myself go in all of it.
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Yes, I love that.
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I love that.
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What is there anything in this season?
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Because you've got a lot, a lot happening.
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Is there anything for you that has been surprising?
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Yeah, I think something that's been really surprising in this new phase of my life is just that you find yourself making little mistakes or little habits that you used to do, or maybe some mindset, beliefs, habits that you have that you used to do back in the day that you thought you were over or done with, or you know, had forgotten.
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For example, like when it comes to snacking, when I used to live by myself and it was just my meal plan, we had, we didn't have as many snacks in the pantry because I know myself and I know what I can manage and what I can and things like that.
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And so now that there's two of us in the house, we each have our snack preferences, right?
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And so he has his snacks, I have my snacks.
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And so I started finding myself snacking a lot more than I used to.
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Yeah, and moving in with somebody else just to, I mean, that's a very like uh minimal level, but it can get big as well, where starting to do those little habits can can add up and take you on a completely different path is like as a woman.
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When I moved in and I all of a sudden got a new house, I got new fur babies, I got a whole bunch of responsibilities tacked on.
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And normally it's just me.
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So I'm like, what do I need first?
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And then we go about our day to where all of a sudden it got flicked on me, and it was like, well, all of these people need me, and then think about me.
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So one of the biggest things that I caught myself doing again was forgetting about myself, forgetting to think about me first and what I needed.
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Yes.
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So very, very important.
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Yes, yeah, it's definitely important.
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I know we have a lot of um mamas of fur babies and and tiny humans too.
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And it can, it can definitely be difficult when you know, sometimes you need to jump, you feel like you need to jump straight into that mode of caring for someone else.
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Like we literally forget, like, okay, wait, what do I need?
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Let's let's flip it back.
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Because sometimes, yes, you do need to jump in, but always go back and say, okay, do you need something right now?
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Right.
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Yeah.
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Yeah.
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Goodness.
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Or sometimes even vocalizing that, hey, you need that.
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Because some partners will, you know, or some friends.
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I know earlier we were talking about how we have certain friends we just know when something's off or when something's, you know, not right.
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Yeah.
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So hopefully if you have a partner who's like that, you know, it can be very helpful.
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But a lot of the times you're the only one who's going to worry or take care of you.
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So if you don't prioritize it, it's nobody else's responsibility to prioritize it and downward slope really fast if we don't catch ourselves.
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And so that's been honestly one of the biggest things that I've had to navigate through my current phase right now is just remembering that I need to be a hundred percent so that everything else can fall into line.
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But if I'm not okay, nothing else can be okay.
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Exactly.
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Yeah.
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That's true.
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Gosh.
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So let's I want to talk about the kitchen, but before we get there, I know you talk on your platform a lot about how like our body, like we are only with ourselves 100% of the time.
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So I would love for you to just share that message with the listeners.
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Cause every time I hear you say anything along those lines, it always hits me right in the gut and gives me the best reminder of how showing up for yourself is such a big impact on the rest of just everything.
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Yeah.
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And I think that's one of the reasons why I'm so passionate in the way that I coach, the way that I coach.
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You know, I'm not sure your traditional fitness coach, and that's on purpose.
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What I like to tell people is when I train a woman, I'm not training the woman's body, right?
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I'm training the actual woman.
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So, you know, kind of going towards that conversation of in the kitchen, when I start to work with most women, it's beliefs that they have that have then turned into habits that have now ended us up where we are, right?
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So it's more than just you knew to lose the five pounds.
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It's okay, why did we gain the five pounds?
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And how do we feel about food?
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And what do we think about the fact that we gained five pounds?
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And what are we think of?
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What are we gonna think about ourselves after the five pounds?
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How do we feel about the fact that our partner noticed we have more five, five pounds more?
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You know, little things like that.
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And so with women, really truly, when I get a brand new client, they think that they're coming to a fitness coach or to me because they need to lose those five, 10 pounds.
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When in reality, they just need a reminder that, hey, you're not broken.
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You're you've never been the problem.
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It's the fact that you were never taught how to properly take care of yourself.
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You've been taught to fit certain boxes that just you were never meant to fit into.
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Yeah.
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Giving your power away.
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So a lot of going on a fitness journey essentially is a transformation of mind, body, soul.
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And what happens is I see these women start to trust themselves that, hey, I can control myself when it comes to food.
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I can get myself to the gym.
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We're building discipline, they're building that self-trust, that self-belief, they're rewiring.
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In return, they have this whole um saying, look good, feel good.
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As cliche as it sounds, it's true, right?
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So these women start to feel good because they're now eating what they need for their bodies.
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They're now working towards a goal, which it feels good to work actively towards a goal and be seeing progress.
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Because they feel so good, they're now showing up brighter in the world.
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They're speaking up in places that normally they would stay quiet before.
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Um, they have goals that they're actually following that will then translate into their actual life.
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Because if you're working on certain goals in the gym, guess what?
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That same discipline is going to show up now in your household at work.
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Your boss might even notice your partner.
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My favorite thing is when their partner starts to notice that, hey, you haven't missed a day.
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And all of that in return just brings the woman up and builds her up and builds her up to where this woman is now a bright light in the world, building other women up.
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And that is my biggest goal is not only to transform the woman that I'm coaching, but then to allow her to be that into her own community, in her own family and in.
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And so that's truly what we're after here at Straudher.
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Yes, I love it.
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I love it.
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Okay, so we're talking, we're talking about the kitchen, right?
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How it can be such a powerful space, just not just for cooking, right?
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Obviously, yes, we make our food, but it's also a space where we can connect and really truly care for ourselves.
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How did you go in your own journey from seeing food prep as just like another thing on the to-do list, whereas now you're seeing it actually as a tool for strength?
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Yeah.
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So it I feel like sometimes it takes us a while, right?
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Uh sometimes you hear somebody say something and then you hear it years later and it hits, and it's the same thing you've heard all these years.
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I feel like that's kind of what it was for me because there were two times in my life where it kind of popped up.
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The second one was when it finally stuck, but the first time I was actually only about 16 or 17, Ebony, and it was actually with my father.
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So I remember my mom being pregnant at the time.
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I was a tennis match or something like that.
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And I just got a phone call that my father, who works in construction outdoors, had passed out at work, and he was being rushed to the hospital.
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And I'm his firstborn, I'm the oldest.
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Our dads are like these superheroes that we just think can never get hurt, can never cry, can never go down.
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They're just the strongest person we know, our fathers.
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And so at the time, my dad was only like 42, I believe.
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Um, and he was being rushed to the hospital.
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And I just remember in that moment thinking, like, what the heck?
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Like, what could possibly be wrong with my father?
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He's the strongest man I know.
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We get to the hospital and he's in the bed all tubed up.
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And long story short, the doctor told us that it was his habits.
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So he had gotten sick.
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And because of his eating habits and just other habits that he had outside of his uh routine, his body just couldn't help him.
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So when he got sick, his body was not strong enough to help him.
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And the doctor looked at my father and said, You're 42 years old.
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If you do not change the way that you're eating, you won't probably be around for your daughter's wedding.
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And I remember he told it to him just like that.
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Uh, and I was in the room, you know, listening to this doctor.
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And I, it wasn't until then that I realized how much impact the food that we eat has on our actual life.
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Here, my father was at 42 years old getting told that if he does not change the way that he eats, he's going to not be here very long.
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You know, and I'm 16, 17, having hot Cheetos for breakfast.
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Like, yeah.
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Like it's nothing, you know?
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And so knowing my father was an old school traditional Mexican father, I knew it was gonna be very hard for him to change his habits.
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And so I just knew that if I wanted him to change, I was going to have to help as his daughter.
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And I wanted my father around for a very long time.
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And so I was willing to make that effort.
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But keep in mind, I was 17, you know, so there was only so much I could do at that time.
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And I was still young and dumb and all the things.
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And so that was my first experience.
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And so we made some changes.
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Luckily, you know, my dad is still here, very healthy.
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He was able to change his life around, drop some habits.
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And then it was the second time um that it hit me when Ashley Wendy Fit was born, was after the divorce, when my partner looked at me and told me I was no longer physically attracted.
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And or he was no longer physically attracted to me.
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And so we ended up divorcing.
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And so, as a woman, you know, you're like, okay, so if I'm not physically attractive, then I need to do something to change my body.
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And so for me, that was fitness.
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And I understood that I was gonna have to start eating healthy and all of those things.
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And this is why I say that truly I thought I was starting this journey to lose five, 10 pounds that I needed, but in reality, I fell in love with taking care of myself through nutrition, through fitness, through all of the things.
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And so if it wasn't for that first situation with my father, I don't think I would have known to take that route that second time when life hit again.
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Yeah.
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Wow.
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Gosh.
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Such a power, just just powerful examples of how um things happen in your life and you don't know how they're going to affect, you know, the rest of you know how you show up.
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It's just, yeah, just beautiful.
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Because I was 17 when the situation happened with my dad, and it wasn't until five years later that I found myself, you know, wanting to make that change myself as well.
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Um gosh.
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Okay, so I want to talk about this because we have a lot of mamas on here that they want to get to this place where you're at now, Wendy.
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They're like, okay, yes, I want to make a change.
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I want to cook differently for my family, or I want to make sure I'm feeding myself, you know, in the best way possible.
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Like they want to nourish in a way that truly feels like empowering and not exhausting.
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Can you talk to the mama who feels like she has like no time or no energy?
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How can she start thinking about food in that different way?
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Yeah.
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So first and foremost, I think that when it comes to thinking about food or nutrition and just healthy, the first thing we need to wrap around our minds around is that we're not chasing a number on the scale for anybody.
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Not for you, not for your husband, not for your kids.
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That's not what we're after.
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We are after a certain quality of life.
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We want these bodies that wake up energized so that we can go take the kids to school and proceed to have a good day.
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We don't want to be bedridden.
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We don't want to have the health issues, and that's what we have to think about.
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And that's what makes it a little bit lighter.
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And also makes you want to do it more because now you're thinking about your family's health.
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So, as much as there's a million things on our to-do list, when it comes down to the foundationals, you need to eat to survive.
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So you need to make sure that you're feeding yourself.
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Yes.
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That's one of the main things you need to even just survive on in this world.
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So think about what you're currently doing and find small little teeny tiny changes that you can start with, whether it's like changing the oil that you're cooking with.
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Um instead of using butter, use avocado oil, instead of using heavy cream, use like cottage cheese, little things like that that will start to shift how you think about food, how you look at food, how you um are doing things in the kitchen.
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And I always tell my clients this just romanticize the heck out of it.
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Because if we see it as another thing on our list that we have to do, it's another thing on our list that we have to do.
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But if I look at it and I say, Ebony's coming over for dinner, I want Ebony to feel leaning light, but leaning satisfied.
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I want her to enjoy the meal and I want her to wake up tomorrow asking me what the recipe is, you know?
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Yeah.
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Now I'm having so much fun cooking for you.
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I just had family over yesterday, and you have no idea how good it feels, Ebony, knowing that they're coming over to my house and they're having super clean, healthy food that they enjoy, that they get to go home and experience.
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And then guess what?
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The next day they ask me, Hey, was that protein pasta?
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And I'm like, yes, you know, and it just makes me want to continue to do it because we, especially in the kitchen, we are the foundation.
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My family, what they eat, what they digest, what goes into their bodies is going to be my responsibility.
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And I take that very seriously.
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So for the mama that's out there trying to figure out start small, ask for help, and give yourself grace because there's a lot to learn.
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But you have all the time.
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But just I think always remaining a student is is gonna just take the pressure off.
00:17:59.039 --> 00:18:13.440
But yeah, just romanticize it, have fun, and really truly take on that role of let's improve our quality of life and forget about trying to fit into certain boxes and just how do we feel better in our bodies?
00:18:14.640 --> 00:18:15.920
Yes, I love that.
00:18:16.160 --> 00:18:16.799
Gosh.
00:18:17.039 --> 00:18:21.359
Okay, so let's um I do now.
00:18:24.400 --> 00:18:31.920
Okay, so what does it look like for you showing up for yourself through food and through movement in this season?
00:18:32.240 --> 00:18:40.319
Yeah, so I love that question because it I had to learn what my body was gonna need in this season, right?
00:18:40.559 --> 00:18:40.720
Yeah.
00:18:40.960 --> 00:18:50.240
So again, I don't think we really think about it, but as our activity levels change, the way that I look at food, it's fuel, right?
00:18:50.480 --> 00:18:50.640
Yeah.
00:18:50.880 --> 00:18:53.599
My body is a machine, just like our cars have.
00:18:53.680 --> 00:18:56.400
I think my car has like a 16-gallon tank.
00:18:56.640 --> 00:19:02.000
So I know if I'm going on a road trip, I need at least 16 gallons to make it there, right?
00:19:02.160 --> 00:19:05.519
I know how much, and I and you can only put gas in your car, right?
00:19:05.599 --> 00:19:07.519
You can't put water, you can't put Gatorade.
00:19:07.680 --> 00:19:08.480
It doesn't work that way.
00:19:08.720 --> 00:19:09.519
Has to be gas.
00:19:09.680 --> 00:19:11.359
So it's kind of how I look at my body.
00:19:11.440 --> 00:19:12.799
So my body is a machine.
00:19:13.039 --> 00:19:18.720
If I want it to work the way it's supposed to and properly, there's certain things that I'm going to want to put into it.
00:19:18.799 --> 00:19:21.759
And there's a certain amount of things that I'm gonna want to put into it.
00:19:21.920 --> 00:19:23.920
Because I can fill it up with Cheetos, right?
00:19:24.160 --> 00:19:26.559
But that's like filling up my truck with Gatorade.
00:19:26.720 --> 00:19:28.160
It's not gonna go anywhere.
00:19:28.960 --> 00:19:33.200
And if it does, it's gonna go and then it's gonna stall out or something, you know?
00:19:33.279 --> 00:19:35.759
And our bodies do that too.
00:19:36.240 --> 00:19:42.799
So yeah, during this phase of my life, it was super interesting because I moved out here.
00:19:42.960 --> 00:19:54.720
And again, I went from the only thing I needed to worry about was what time I was gonna hit the gym to all of a sudden now I have a house and babies and a man that I'm responsible for along with myself.
00:19:54.880 --> 00:19:59.680
So one thing just personally is my activity level was up.
00:20:00.079 --> 00:20:03.519
So I started losing weight without wanting to.
00:20:03.680 --> 00:20:10.079
And it was simply because I was eating these same amounts of food, but now my activity level was higher.
00:20:10.240 --> 00:20:13.359
So I actually was supposed to be eating more food.
00:20:13.440 --> 00:20:16.160
And so I started to notice that I was losing weight.
00:20:16.400 --> 00:20:19.839
And most of us lose weight and we're like, heck yeah, we're losing weight, you know.
00:20:20.000 --> 00:20:23.440
But I know my body and I know how it looks.
00:20:23.599 --> 00:20:26.880
I look at it every single day and I wasn't trying to lose weight, you know?
00:20:26.960 --> 00:20:28.480
That was that was the red flag for me.
00:20:28.720 --> 00:20:31.519
I'd been trying to lose weight, great, but I wasn't trying to.
00:20:31.680 --> 00:20:35.839
And honestly, I've been trying to gain weight, so it was the complete opposite.
00:20:36.000 --> 00:20:40.960
So it's a matter of sitting down and figuring out, okay, so we're seeing this result.
00:20:41.119 --> 00:20:42.480
Where could this be coming from?
00:20:42.640 --> 00:20:51.920
And so right now it was a struggle to figure out where I could sneak in more meals now that my schedule was also a lot more full.
00:20:52.559 --> 00:20:56.160
And so one thing that I've been doing is just snacking a lot more.
00:20:56.319 --> 00:21:00.319
So while I'm like cooking, I'm eating something to make sure that I eat enough.
00:21:00.559 --> 00:21:09.119
Because if I'm not eating enough in the long run, if I continue and I just keep letting that weight go, I'm gonna start to feel fatigued.
00:21:09.200 --> 00:21:17.200
I'm gonna start to be lacking energy and I'm gonna start to lack different things in my body to where my body's not gonna work the way it's supposed to.
00:21:17.359 --> 00:21:28.000
And so for me, taking care of myself and the reason I'm so just passionate about fueling my body correctly is I'm 30 today and my body works great.
00:21:28.240 --> 00:21:34.160
But I need it to continue working like this when I turn 40, when I turn 50, when I turn 60.
00:21:34.480 --> 00:21:38.799
And the easiest thing for me to do, there's a lot that we can't control out in the world.
00:21:38.880 --> 00:21:41.920
But when it comes to my kitchen and my food, I have full control.
00:21:42.160 --> 00:21:54.480
And it makes me feel so powerful that I can determine what I put into my body, and then my body gets to feel and look a certain way because it just keeps me wanting to do this cycle.
00:21:54.640 --> 00:21:59.440
My face has never been so clear, my skin has never been so good, my hair so healthy.
00:21:59.599 --> 00:22:07.039
You truly get to see your body function as that machine that it's supposed to when you put the right things into it.
00:22:07.759 --> 00:22:09.440
Gosh, yes, I love that.
00:22:09.519 --> 00:22:20.720
I because I seriously, when I talk about food, now it's the way I show myself self-love, but it's also the way I show everyone around me that I care about love.
00:22:20.880 --> 00:22:30.480
You know, it's just it's like I'm showing you that I care about you and I want you to feel good and I want, you know, you to understand that what you put in your body really is that important.
00:22:30.720 --> 00:22:31.440
It really is.
00:22:31.759 --> 00:22:39.599
And that's also why it was so important for me to go into coaching and look at food, like the 80-20 rule, for example.
00:22:39.759 --> 00:22:47.519
When I coach my clients, we follow a strictly 80-20 rule because if you think about it, anytime you sit down with family, there's food.
00:22:47.680 --> 00:22:49.839
Anytime you have an event, there's food.
00:22:50.000 --> 00:22:51.759
Food is a love language.
00:22:51.920 --> 00:22:53.599
I don't care what anybody says.
00:22:54.480 --> 00:23:10.000
And so the fact that we get to change the type of food that we love people with is just everything because, like you said, you know, you're out there taking care of them on a super deeper level than just, you know, opening a door, whatever.
00:23:10.079 --> 00:23:12.640
You're now taking care of them from a micro level.
00:23:12.960 --> 00:23:13.599
Yes.
00:23:13.920 --> 00:23:15.599
Which is just everything.
00:23:16.000 --> 00:23:16.720
Gosh.
00:23:16.960 --> 00:23:17.599
I love it.
00:23:17.759 --> 00:23:18.240
I love it.
00:23:18.319 --> 00:23:22.880
So I want to I want to end our session with some fun questions.
00:23:23.200 --> 00:23:26.240
So yeah, I just feel like these are these are gonna be good.
00:23:26.480 --> 00:23:30.799
Okay, so what is your one go-to meal in your house right now?
00:23:30.960 --> 00:23:32.720
You're just like, I'm obsessed with this.
00:23:32.880 --> 00:23:34.960
We could have this every week if I wanted it.
00:23:35.200 --> 00:23:37.839
Yeah, right now, I think it's summer.
00:23:38.079 --> 00:23:43.279
So um, anything that has to do with like shrimp, my biggest go-to right now has been ceviche.
00:23:44.160 --> 00:23:47.920
Just because it's super fresh, it's so easy to make it.
00:23:48.079 --> 00:23:49.920
Requires like no cooking.
00:23:50.079 --> 00:23:52.559
Uh, and the leftovers are still good.
00:23:52.960 --> 00:23:56.960
Okay, so now I need your ceviche recipe because I've never made that.
00:23:57.279 --> 00:23:58.480
No, okay, yeah.
00:23:58.720 --> 00:24:01.920
It's so and see, and and that's kind of where we're going.
00:24:02.000 --> 00:24:05.440
I it was very important for me to still be able to keep my recipes.
00:24:05.599 --> 00:24:08.640
I'm Hispanic, and again, food is everything.
00:24:08.720 --> 00:24:16.720
So it was very important for me to still be able to enjoy those foods that I grew up having, but figure out ways to make them healthier.
00:24:16.960 --> 00:24:21.759
And so that's been one of those where actually I have a couple of them if you needed them.
00:24:21.839 --> 00:24:24.720
But yes, uh, my go-to one right now is semiche.
00:24:25.039 --> 00:24:27.279
Yeah, and then my protein pasta.
00:24:27.440 --> 00:24:34.319
So I like to call it my hamburger helper protein pasta, but it's essentially just protein pasta and ground beef.
00:24:34.559 --> 00:24:41.200
Um, ground beef, certain, um, like the 8020 has enough fat on its own to where you don't even need a sauce.
00:24:41.279 --> 00:24:43.119
It ends up just coating the pasta.
00:24:43.279 --> 00:24:48.079
And it's literally just pasta and ground beef, but it is the yummiest thing in the world.
00:24:48.880 --> 00:24:50.720
And it helps me hit my macros.
00:24:51.039 --> 00:24:51.519
Yes.
00:24:51.759 --> 00:24:52.319
Those are important.
00:24:53.119 --> 00:24:54.880
Yeah, because right now we're trying to lose weight.
00:24:54.960 --> 00:25:02.480
So we we need a heavier, the ceviche is great for like a lighter meal, and then you have the protein pasta for those days when we need our fuel.
00:25:02.640 --> 00:25:03.920
Yes, exactly.
00:25:04.160 --> 00:25:11.519
Okay, so next one coffee order or drink of choice that gets you through a busy day.
00:25:11.920 --> 00:25:14.400
Coffee order, definitely coffee.
00:25:14.720 --> 00:25:15.039
Okay.
00:25:15.759 --> 00:25:18.559
Haven't found anything that replaces my coffee yet.
00:25:18.640 --> 00:25:20.799
Although I did give up energy drinks.
00:25:20.960 --> 00:25:24.000
So we're just having coffee now.
00:25:24.319 --> 00:25:27.039
My coffee order is actually pretty simple.
00:25:27.279 --> 00:25:37.759
I will do a cold brew and I usually will do a sugar-free syrup, whether that's a I like to do the vanilla sweet cream, sugar free, and that's it.
00:25:38.079 --> 00:25:39.519
Oh, I think that's good.
00:25:39.839 --> 00:25:40.079
Yeah.
00:25:40.319 --> 00:25:52.799
Like the coffee, I will tell you, coffee is one of the coffee orders are one of the things we dive into with clients because I tell people I like to drink my macro, or I like to eat my macros, not drink them.
00:25:53.359 --> 00:25:55.039
So that's why I like to keep it simple.
00:25:55.200 --> 00:26:00.160
The more things that you add to your coffee, it quickly adds up.
00:26:00.480 --> 00:26:01.839
That is very true.
00:26:02.079 --> 00:26:02.559
Yeah.
00:26:02.880 --> 00:26:03.599
Gosh.
00:26:03.839 --> 00:26:08.079
Okay, so colder and stir free vanilla sweet cream.
00:26:08.640 --> 00:26:09.519
So good.
00:26:09.759 --> 00:26:10.400
So good.
00:26:10.559 --> 00:26:12.640
And I'm I'm a matcha girly too.
00:26:12.720 --> 00:26:29.119
But even matcha, sometimes if you get it out, you know, out and about, all the things that they add to it, the sugars and the the syrups and everything, before you know it, your yeah, it's the same amount of calories and the same amount of carbs as an actual breakfast meal.
00:26:29.440 --> 00:26:31.200
So yeah.
00:26:32.000 --> 00:26:35.440
Again, nothing, nothing that we were ever explained or taught, you know.
00:26:35.599 --> 00:26:39.359
So we just drink our coffee and don't think anything of it.
00:26:39.519 --> 00:26:40.799
So we were never told to.
00:26:40.960 --> 00:26:43.039
But yeah, so coffee orders.
00:26:43.200 --> 00:26:57.519
There's a guy that I actually follow on Instagram that I give to all of my clients that I'll share with your audience, but he's I believe it's macro barista, but he will take your um, he just takes coffee orders and teaches you how to order them a healthy way.
00:26:57.759 --> 00:26:58.720
Well, that's so good.
00:26:58.880 --> 00:27:04.720
Yeah, because I know people, some people are probably like, I'm not giving up my coffee order, but it's so cool, you can still have it.
00:27:05.200 --> 00:27:06.880
Don't have to give anything up.
00:27:06.960 --> 00:27:08.720
There's always a healthier alternative.
00:27:09.039 --> 00:27:10.319
That's why I'm eight years in.
00:27:10.400 --> 00:27:12.640
There's always a healthier alternative we can find.
00:27:12.799 --> 00:27:13.519
A hundred percent.
00:27:13.759 --> 00:27:14.559
A hundred percent.
00:27:14.799 --> 00:27:20.960
Okay, so what is a song or mantra that you are playing on repeat, repeat lately?
00:27:21.359 --> 00:27:22.720
On repeat lately.
00:27:23.039 --> 00:27:23.359
Yes.
00:27:23.599 --> 00:27:27.039
So it is I Was Here by Beyonce.
00:27:27.519 --> 00:27:28.240
Do you know it?
00:27:28.559 --> 00:27:30.240
That's one of my favorites, yes.
00:27:30.720 --> 00:27:31.920
A really good song.
00:27:32.079 --> 00:27:32.559
Yeah.
00:27:32.799 --> 00:27:39.359
And essentially she's uh she's like, um, I want to know that I did something in this world, essentially.
00:27:40.160 --> 00:27:42.880
I feel like right now just the world is very heavy.
00:27:43.039 --> 00:27:46.480
I'm going through my personal journey, trying to figure things out.
00:27:46.640 --> 00:27:50.880
And so music is actually one of the things that is part of my routine.
00:27:50.960 --> 00:27:55.039
And so I'm very, very particular in the music that I listen to.
00:27:55.279 --> 00:28:05.759
And that is just one of those songs that I listen to, and it's a reminder of why I'm in this world, what it is that I'm doing on those hard days, it lifts me up.
00:28:06.000 --> 00:28:08.960
On the good days, it reminds me that we're doing it.
00:28:09.039 --> 00:28:12.000
It is such a good song, such a good song.
00:28:12.400 --> 00:28:13.279
That was a good one.
00:28:13.359 --> 00:28:19.920
I'm definitely gonna add that in the show notes, y'all, because y'all need if you haven't heard that song yet, it's it's so good.
00:28:20.240 --> 00:28:25.599
Yes, it is such a a good even, I would even consider it like a meditation song.
00:28:25.759 --> 00:28:30.480
You can sit there and literally just listen to the music and it just does something to you.
00:28:30.640 --> 00:28:32.559
Whatever it is that you need, it'll give you.
00:28:32.799 --> 00:28:33.519
Exactly.
00:28:33.680 --> 00:28:35.680
Yeah, such a beautiful song.
00:28:36.079 --> 00:28:36.400
Okay.
00:28:36.640 --> 00:28:42.720
Well, Wendy, I'd love to hear one message that you will leave with our listeners today.
00:28:43.519 --> 00:28:44.799
One message.
00:28:45.119 --> 00:29:08.240
So I think one message I would leave everyone with is just start wherever it is, or wherever it is that you are, whether it's a Monday, whether it's a Friday, whether it's 9 a.m., whether it's five o'clock, whether it's after a heartbreak, whether it's because you just got into a new relationship, just start and start slow.
00:29:08.480 --> 00:29:13.200
I feel like a lot of the times we try to change who we are overnight.
00:29:13.759 --> 00:29:14.880
And that's really hard.
00:29:15.039 --> 00:29:18.880
Some people can do that, but it takes a certain person to be able to do that.
00:29:19.039 --> 00:29:21.920
I'm a firm believer that baby steps add up.
00:29:22.160 --> 00:29:25.119
All that matters is that you keep moving forward, right?
00:29:25.279 --> 00:29:32.640
So whether that's in your fitness journey, start with going one um or working out or going to the gym one day a week.
00:29:32.880 --> 00:29:35.200
That does so much for just your body.
00:29:35.359 --> 00:29:36.000
And guess what?
00:29:36.160 --> 00:29:39.519
Eventually, if you do one day a week, you're gonna want to do two days a week.
00:29:39.599 --> 00:29:42.240
And then that'll build in the kitchen.
00:29:42.319 --> 00:29:46.400
Start by cooking one homemade meal a day and see how you feel that.
00:29:46.480 --> 00:29:49.200
Start, you know, every Monday, Friday, we're gonna eat at home.
00:29:49.359 --> 00:29:55.519
Baby steps eventually invite more baby steps, and then those baby steps add up.
00:29:55.680 --> 00:29:59.839
And I am here eight years later with just a bunch of baby steps stuck.
00:30:00.319 --> 00:30:05.680
Up on top of each other, that added up to one huge one huge mission, one huge movement.
00:30:05.920 --> 00:30:11.119
But I wouldn't be here today if I hadn't just put one foot in front of the other and just started.
00:30:11.440 --> 00:30:12.000
Yes.
00:30:12.319 --> 00:30:15.599
So when I started, it wasn't perfect, it wasn't flawless.
00:30:15.680 --> 00:30:21.359
We still had a lot of lessons to learn, but I started and now we're here.
00:30:21.599 --> 00:30:22.799
So yes.
00:30:23.519 --> 00:30:28.640
Beautiful message, beautiful message, and just beautiful messages throughout the entire episode.
00:30:28.799 --> 00:30:34.000
Just thank you for sharing your light and your wisdom with our audience today.
00:30:34.160 --> 00:30:37.200
Can you let our listeners know where they can find you?
00:30:37.359 --> 00:30:40.160
Continue to follow along, get support from you.
00:30:40.319 --> 00:30:42.000
Just let them know where to connect.
00:30:42.319 --> 00:30:43.680
Yes, most definitely.
00:30:43.839 --> 00:30:49.839
So I am on Instagram under underscore at when or at underscore Wendy Fit.
00:30:50.160 --> 00:30:55.440
And then the strongher is underscore strongher on Instagram.
00:30:55.680 --> 00:30:55.920
Yeah.
00:30:56.079 --> 00:30:59.680
That's really in the my website and everything is on there as well.
00:30:59.920 --> 00:31:07.680
If you have any questions, if you ever just are currently doing something on your fitness routine and just want to make sure you're on the right path, I'm always happy to help.
00:31:07.759 --> 00:31:09.920
And Ebony is a huge resource as well.
00:31:10.160 --> 00:31:13.440
I know I'm stealing a couple of her recipes and back and forth.
00:31:13.519 --> 00:31:19.119
So I just love that we get to do this and we get to impact women through food together.
00:31:19.359 --> 00:31:19.839
Yes.
00:31:20.079 --> 00:31:22.880
It always makes me so excited to get to work with you.
00:31:23.119 --> 00:31:23.839
Yeah, I know.
00:31:23.920 --> 00:31:30.079
And who thought we would be out here changing people's lives one meal at a time, you know?
00:31:30.480 --> 00:31:38.640
So I just I love that we're shifting that narrative, that we're inviting women to look at food differently and to use food differently in their homes.
00:31:38.799 --> 00:31:41.440
So yeah, I love what you're doing, doing out there too.
00:31:41.680 --> 00:31:41.920
Perfect.
00:31:42.079 --> 00:31:42.559
Awesome.
00:31:42.720 --> 00:31:44.640
Thank you for joining us today.
00:31:44.799 --> 00:31:49.599
Um, y'all, I will make sure to link all of Winnie's information in the show notes.
00:31:49.680 --> 00:31:51.200
So make sure y'all check that out.
00:31:51.279 --> 00:31:52.720
Um, and just stay in her world.
00:31:52.799 --> 00:31:54.559
She is doing big, big things.
00:31:54.640 --> 00:31:56.720
All right, y'all, and thank you for listening.
00:31:56.799 --> 00:31:58.400
I'll see you on the next episode.
00:31:58.640 --> 00:31:59.440
Thank you.
00:32:01.839 --> 00:32:03.759
Thank you so much for listening, love.
00:32:04.079 --> 00:32:12.160
If anything in today's episode resonated with you, share it with your bestie or share it on social media and tag me so we can chat about it.
00:32:12.480 --> 00:32:20.960
As always, sending you light and love, and remember, you are worthy, you are enough, and you deserve to thrive.