Episode 83

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Published on:

16th Apr 2025

83 | Making health & fitness simple as a mom and entrepreneur // with Anne Miller

If you've ever felt like taking care of your health gets pushed to the bottom of the list as a mom and entrepreneur, you are not alone. In today’s episode, I chat with my good friend Anne Miller—fitness coach, mom of four, and personal development enthusiast—about what it really means to take care of your body in a way that’s simple, sustainable, and supportive of the rest of your life.

We talk about everything from:

  • Why health and fitness don't have to be “one more thing” on your to-do list
  • Anne’s approach to nutrition using the "two P rule"
  • How moving your body impacts your nervous system, mindset, parenting, and business
  • Dealing with the paradox of loving your body now and wanting to change it
  • The danger of obsessing over clean eating—and what to focus on instead
  • The power of identity-based habits and letting go of arbitrary fitness rules
  • Finding your personal “domino habit” that will positively ripple into other areas of your life

This episode is full of real talk, encouragement, and mindset shifts that will leave you feeling like “I can do this” when it comes to nourishing your body and prioritizing your wellness—without the overwhelm.

Follow @rethinkingfitnesswithanne on Instagram

Hang out with me on Instagram @thealexfales

Join the waitlist for The Serenity

Transcript
Speaker:

I am Alex, and you're listening

to The Mindful With Media Podcast.

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Alex Fales: Let's get started.

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Have you introduced yourself?

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. Anne Miller: So I'm Annie Miller.

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I'm a fitness coach.

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I kind of call myself a personal

development coach because I do so much

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more than just like nutrition and fitness.

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We work a lot on mindset and

changing habits and behaviors, and

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I mostly work with women, although

I've worked with some men too.

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And one of my favorite things to say

is that lately like my clients come to

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me to improve their health, but then do

things really cool, like write books.

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So

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it's

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Alex Fales: I loved that,

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like your post about that.

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It's like, yeah, you, you call

yourself a fitness coach, but

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it's way more than just fitness.

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It's like everything.

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I love that.

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And you have four kids.

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Anne Miller: I have four kids.

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Yep.

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So my kids are a little bit older.

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I always say my kids are old.

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I'm not.

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So my kids are, I, I have a boy

that's 21 girl that's 19, boy

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that's 15, and boy that's 14.

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So

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Alex Fales: Yeah.

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So you're like, you're

still in the thick of kids

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with

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Anne Miller: are in

the thick of teenagers.

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That's what we

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are in the thick.

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Alex Fales: Yeah.

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That's like, I mean, I don't know, but I

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can imagine that's a whole nother level of

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parenting.

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Anne Miller: Yeah, but it's been good.

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I do have to say I feel like when my kids

were little, I heard all the time like,

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oh, just wait until they're teenagers.

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Just wait until they're teenagers.

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Like it was this really

negative and bad thing.

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And I actually like to say

to people, yeah, just wait.

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Just wait until

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they're teenagers because

you get to have these really

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awesome conversations with them.

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You get to watch them grow up and make

choices and just like see the really

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cool humans that they're becoming.

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So like, yes, it's challenging.

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I'm not gonna say there's not

challenges, just like when they're

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little, there's challenges, but it's

super cool to watch them grow up.

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Alex Fales: I love that perspective

and I think we can all use some

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more of that, especially when it's

like you're having a hard time with

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something and someone's like, just wait.

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Or like,

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you think it's hard now, and it's

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like, that's not helpful Even if

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Anne Miller: helpful at.

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Alex Fales: like that's not gonna

help me in my current situation.

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Anne Miller: Yes.

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Yeah, I there was one person

in my neighborhood, so my

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youngest two are 13 months apart.

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Alex Fales: Oh my gosh.

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Anne Miller: I had people say things

to me all the time about like,

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oh, you think they're hard now?

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Yeah, they were, I had two

babies that weren't twins,

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but basically twins, you know,

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Alex Fales: Yes.

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Which I've heard is harder because

like they're not on the same schedule.

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They're like just off developmentally.

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Anne Miller: And like, you know, when

my, when my older of the two was like,

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you know, he was over the age of one.

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I mean, he still napped and things

like that during the day, but he

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wasn't a baby anymore, so they had

these different schedules, but it

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like, it was hard and people

would all the time like, oh,

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just wait till they're older.

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Just wait till they're older.

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And I was like, like for a long

time I, I was actually kind of

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depressed about it because I was like,

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It.

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I don't know.

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I like, this is kicking my butt.

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I don't know if I can do it when they

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get older.

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Alex Fales: yeah.

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Anne Miller: So it's not a helpful

perspective and like, yes, of course

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there are challenging things, but just

like with when they're little, there are

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so many super awesome and fun things too.

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Alex Fales: totally.

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And just life in general, right?

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It's like with kids, without

kids, your ages of your kids like.

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There will be things to help

you learn and grow and stretch

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Anne Miller: Yeah, for sure.

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Alex Fales: where you're at.

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Okay.

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So I'm really excited

for our discussion today.

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We're gonna talk about health and fitness

for moms who are also business owners

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because you have like a million other

priorities and it's really easy for health

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and fitness to either like, get really

pushed down on the prior priority list or

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feel really overwhelming or I don't know.

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I think there's just a lot of, a lot

that goes into health and fitness for

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anyone, but especially someone who

has kids that they're in the thick

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of parenting and they are a business

owner and have these other passions.

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So do you wanna start off that discussion?

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Anne Miller: Yeah.

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I think one of the hardest things is

that we, I mean, we all, depending on

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our upbringing and our families, we all

have like different ideas, thoughts,

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rules with nutrition and fitness, right?

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And then just school, all of our different

exposure we're like, exercise should

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look like this, or nutrition should look

like that, or, you know, whatever it is.

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And the hard thing is, is that

when you are in the thick of.

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Things, it feels like, oh, okay,

well I know I'm supposed to be

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eating so many servings of fruits

and vegetables every single day.

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And oh, maybe I'm supposed to be

eating protein too, and I'm supposed

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to work out for so many minutes a day.

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And it feels like so many

supposed to do things.

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And that's, you know, aside from

being a mom, being a business owner,

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being a wife, taking care of your

house, like whatever all the other

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things are that you have to do.

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And so it's so easy to let

those things just kind of slide.

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And so one of my favorite things is

like, let it be easy, let it be simple.

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It doesn't have to be super complicated.

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You can have great healthy meals for

yourself and for your family just by

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following a couple, like little kind of, I

don't even like to call them rules, like.

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Bumpers.

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You know,

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think of like the bumpers when you go

bowling, like they're just there and

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you can put 'em up and down whenever

you need to, but they're just kind

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of to help keep you on the track.

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Alex Fales: I really

like that, that imagery.

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So yeah.

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What are some, some bumpers that you

recommend that can, can be helpful?

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Anne Miller: Yeah, I, I would say like

if I could give you just like two that

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I would say do these things, it would

be, as far as nutrition goes, the two

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P rule, so it's a plant and a protein.

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So choose your favorite protein

source and a plant that you love

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to go around it with every meal.

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Try to do that as often as possible.

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It doesn't have to be perfect.

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It doesn't matter if you're.

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Protein source is chicken nuggets

and your plant is carrot sticks.

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It doesn't matter.

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Like you don't have to overthink it.

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Just kind of follow that as

a little bit of a guideline.

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Have that be your bumper that you're

like, Hey, what's my protein source?

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What's a plant or two

that I can add to this?

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And so just keeping it as simple

as possible, you can do that

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with every meal of the day.

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Just like, what's my plant?

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What's my protein?

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Alex Fales: I love that.

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I

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Anne Miller: Yeah.

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And then as far as, so I would say

like always have some type of a

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bumper for nutrition and then have

some type of a bumper for movement.

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Even if you're like, Hey, I'm

gonna take a five minute walk.

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I'm gonna do 10 squats and

10 pushups while I'm sitting

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here playing with my kids.

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Like let it be easy and let it

be small, but move your body.

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Because when we move our body, it

helps regulate our nervous system.

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It helps us be more present and

grounded in our bodies, which

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helps us be better business owners.

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It helps us be better parents.

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It helps us be better wives

and just better humans.

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It really does ripple into

everything that we do.

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Alex Fales: I, I love that perspective.

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And it kind of, I kind of wanna

get into the why behind things.

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'cause I think it's really easy.

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I don't know if it's society or this

phase of life or what, but to like,

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like in my mind I'm like, oh yeah,

like nutrition and exercise are

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important, but sometimes I forget why.

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I'm like, wait, why am I,

why do I care about this?

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Or why am I supposed to care about this?

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And so I really like that.

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Like, I don't know, I think

it's probably personal to every,

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everyone individually, but like,

why, why does this matter to you?

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I think can be help it be motivating

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to.

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Use those bumpers.

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Anne Miller: yes, absolutely.

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And you're right like that.

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Why is going to be a little bit different

for everyone and it's probably gonna

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look a little bit different depending

on the phase of life that you're in.

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And so for me, for a long time, I would

say my why with nutrition was because

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I was like, I gotta change my body.

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I gotta change my

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body.

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I, you know, I had this goal,

this dream of becoming a personal

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trainer, but I really believed

I had to change my body first.

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And so my goal with nutrition was

always, I gotta change my body.

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It wasn't until I changed some other

things that I was able to let go of that

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and learn how to nourish my body and

take care of my body in a different way.

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And it wasn't about changing my body, it

was about nourishing my body when that why

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changed, it like opened up my whole world.

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Alex Fales: Yes.

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Will you share a little

bit more of that story?

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Anne Miller: Yeah, sure.

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Alex Fales: I, I mean, I know you

kinda just shared it, but like a

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little bit more of the details of that?

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Anne Miller: Yeah.

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So I guess I would just say like really

from the time, so, you know, I got married

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young and we had kids like right away,

like our first baby was a honeymoon baby.

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And so we jumped right into being parents.

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So I was 19 when I had my

first baby and you know, so I

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was 21 when I had my second.

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By the time I was 26, I had four kids.

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And so, you know, like late teen and into

early adult years I didn't have a ton.

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Like I had little kids and life

was, you know, pretty full and, and.

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I loved exercise.

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Like I, I just found even after my, my

first baby was born, like I was doing

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Pilates and walking some, and I just

found like, I always felt better, but

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I didn't really have like any real

big goals or anything with exercise.

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It was just kind of like, oh, this

kind of helps me feel better, you know?

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And I mean, I guess I would say

that probably there was some degree

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of the idea of like, well, I need

to burn some calories or whatever.

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But I, I never was like

too into that mindset.

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I just kind of realized

I liked moving, moving.

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I wasn't, yeah, I wasn't, I wouldn't

say I was like super athletic as a kid

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or anything like that, but I just kind

of found as an early adult that I liked

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exercise, but I would talk to women, other

women and like in play groups or whatever.

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And so often the narrative

around exercise was.

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Some form of punishment.

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Oh yeah, I gotta go to the gym

because we have this party tonight

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that we're going to, and I know I'm

gonna eat, you know, blah, blah, blah.

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And I would just hear

women talk like that.

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And I always thought like, huh?

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Like I don't feel that way about exercise.

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Like I just kind of like it.

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And so I had this kind of like idea

on the back burner for a long time

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that like, what if I could just

help other women like to exercise?

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And then it kind of developed into like,

Ooh, maybe I could be a personal trainer.

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But kind of almost as soon as that,

like maybe I could be a personal

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trainer idea, came up, there was

like this urch, wait a second, you

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don't look like a personal trainer.

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You couldn't possibly do that.

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And so it was a secret desire.

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Like I didn't even tell my

husband for years that it was

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something that I wanted to do.

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I just had this like, okay, so I'll just

fix my body, like I'll do this diet.

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Oh, okay.

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That one didn't gimme the results

I wanted, okay, I'll do this diet.

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Like I tried a million, I.

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Some of them great things, some of them

dumb things, like to try and fix my body

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so that I could be a personal trainer.

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And the funny thing is, is that in

:

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I was like, I told my husband like,

okay, I wanna be a personal trainer.

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I think I'm gonna do this.

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And he was like, okay, that sounds cool.

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And, you know, we're talking about it.

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And it was like early

March and I started to look

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into it.

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I looked into like, okay, I, I

had kind of talked to a couple of

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different people at the gym and I

was like, okay, I'm gonna do it.

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I'm gonna become a personal trainer.

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And I started looking into NASA

for their personal training

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certification, and then a couple

weeks later, the world shut down and

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I was like.

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Oh yeah, I shouldn't do,

like, this is terrible timing.

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No one would want to spend

money on this right now.

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Like, it's super funny the the

different things that I feel like

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I let hold me back, you know?

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get like the go and then

I'd be like, eh, no.

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And anyway, I know it wasn't by

accident because what ended up happening

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is that the next year in 2021, I

joined another nutrition program

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thinking, okay, this is the thing.

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I'm gonna change my body and

then I'm gonna be able to

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like be a personal trainer.

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And instead I changed my mindset.

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I learned some great foundational

nutrition pieces that I could carry

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over with me, but really what I

learned was to think differently

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about food and about exercise.

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And that just like lit me up so much.

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And I was like, I gotta

tell other women about this.

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I gotta help other women in this way.

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So I went through a nutrition, I.

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Coaching certification program

initially, and then I did get my

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personal training certification and it

just has kind of evolved from there.

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And the funny thing is, is like, yes,

I definitely still help my clients

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with fitness and nutrition, but like

I said, it's so much bigger than that.

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And I have a client who's writing a

book and I have a client who went back

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to school to become a midwife and a

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client who's selling digital

quilting patterns and you know,

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just clients who are doing different

things working on something bigger

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beyond just health and fitness.

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And they're kind of using fitness as

their way to get them to that next thing.

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Alex Fales: I love that, that this is, I

don't even know if approach is the right

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word, but like, this is the way that you

support people and just what's happening

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with your clients, because I think it

really supports the topic today where

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it's like, it's so easy to feel like you

don't have time for health or fitness

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because you have all these million other

things, and it's like, no, that they,

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they all, they're all mesh together.

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Like it, it's not really a separate

thing, it's just a way to support what

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you're already passionate about and you're

already doing, and you're like those

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things, you know, you're, I say like life

and business, but of course it's more.

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Complex than that, but like those things,

support health and fitness, and health

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and fitness supports those things.

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Like it's

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just all all interconnected.

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Anne Miller: Yes, absolutely.

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I, I think that it's.

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Taking care of our bodies is really

one of the best ways that we can

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take care of the rest of our lives.

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Because when we don't feel good, whether

it's like, you know, energy feels low,

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or maybe there is like some kind of

a chronic illness or something like

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that, when we don't feel good in our

bodies, the energy that we can pour into

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other parts of our lives is limited.

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But when we feel good in our bodies,

it's limitless what we can do.

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Alex Fales: Amen.

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And it's like it's, it's so easy to feel

like, I don't know, like I've had parts

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of my life 'cause running is my passion.

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Like

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I kind of feel the same as you.

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Very similar, where it's like,

I've just always loved running.

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I then, yeah, sometimes people talk about

running in a way that's like, oh, like I

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need to learn how, like people say to me

like, oh, you gotta teach me how to learn

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how to love running or learn how to run.

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And it's like, well, but if you don't

love it, you can find a different

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exercise that you love, like.

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I just like it 'cause

it makes me feel good.

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But

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there was a time when I first

started my business that I kind of

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decided like, you know what, like I

only have so much time for myself.

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I'm gonna put all of my time

into my business and like let

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running be a thing of the past.

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And then I think I did a 5K or something.

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I think my brother had like

a free 5K entry or something.

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And I was like, oh my gosh.

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I like, I, I felt a part of me,

like I discovered that part of me

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again and I was like, I, why did

I think I could leave this behind?

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Like, why did I think this was saving me

time or saving me energy when actually

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like, that's what fuels me and gives me

energy and gives me, it helps my business.

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But it's, it can be hard to be like,

but I don't have time or I don't

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have energy.

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Anne Miller: yes, absolutely.

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And especially when we feel like we

don't have time or we don't have energy,

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it's really easy to be like, you know,

I'm, that's the thing I'm gonna cut out.

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Alex Fales: Yes.

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Anne Miller: You know, that's when

really, I feel like it's actually

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the thing that gives you back

time and gives you back energy.

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Alex Fales: Yeah, it makes

me it reminds me, I remember

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some class I took in college.

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My, my minor was in family Life.

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What class was it?

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It might have just been like a basic,

I don't know, one of those classes.

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He was talking about like when

he was a young dad and working

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crazy hours and like basically he

is like, I don't have time not to

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exercise in the morning.

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Like, and that was like the

first time I had like, heard that

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concept and I was like, wait, what?

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Like, how does that work?

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But I'm like, I get that now.

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Anne Miller: Yeah.

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Yeah.

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It's definitely something that I,

I mean, I think it's gonna look a

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little bit different for everybody,

but I, I think that that's one of the

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reasons why it's important to like.

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Let go of some of the rules of what

you think exercise has to look like.

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Because if you're trying to force

yourself into running, but you've

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never really identified as a runner,

you're probably never really gonna

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exercise because you feel like you have

to do something that you don't enjoy.

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And so if you can just be like, Hey,

playing pickleball, that's exercise.

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And if that's your thing, amazing.

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And obviously if you have a goal to run

a marathon or a goal to cycle a certain

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amount of miles or a goal to lift, or

even like, then the form of exercise is

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going to need to change for the goals.

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Or if you have goals to build

muscle or you know, whatever.

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The types of exercise does

matter when you're talking about

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those types of specific goals.

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But when we're talking about like just

get your body moving, just find something

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that you enjoy doing that you can see

yourself consistently doing for a while.

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:

It doesn't have to be

forever, but for a while.

373

:

Let it be fun.

374

:

Let it be something enjoyable

instead of trying to cram yourself

375

:

into what someone else likes.

376

:

Alex Fales: Yes.

377

:

Yes.

378

:

What would you say?

379

:

You said like you had

so many mindset shifts.

380

:

During that initial it was a

nutrition training program.

381

:

Anne Miller: Yes.

382

:

Yeah.

383

:

Alex Fales: were some of your

biggest takeaways from that?

384

:

Anne Miller: So I would say the,

the first big takeaway was that

385

:

I had realized had been in a

calorie deficit for way too long.

386

:

That I had been trying to

387

:

chase this lower and lower and lower

calorie goal for such a long time,

388

:

that for one thing, I wasn't giving

my body the nutrients that it needed.

389

:

And for another thing, I was having

a really hard time sticking to

390

:

anything because I kept thinking

I just needed to cut my cal.

391

:

Like if.

392

:

if.

393

:

you know less is good, then even

more or less is better kind of

394

:

a thing,

395

:

Alex Fales: Yeah.

396

:

Yeah.

397

:

Yeah.

398

:

Anne Miller: and, and there definitely

was a period of time, and I don't remember

399

:

for sure where I heard this, but you know,

whole like, women need to eat:

400

:

calories a day or less to lose weight.

401

:

Just so ridiculous.

402

:

But I had, you know, I had followed

that and, and turns out as a

403

:

five foot six woman with a fair

amount of muscle on my body,:

404

:

calories a day is not enough food.

405

:

And so I would have days where, you

know, maybe even a couple weeks where

406

:

I would do really well and then all

of a sudden I would feel like I failed

407

:

because I would eat more than that.

408

:

And I just wasn't sticking to it.

409

:

And it wasn't because there

was something wrong with me.

410

:

It's because I was using a broken system.

411

:

I was using

412

:

calories that were never meant for me.

413

:

Alex Fales: Yes.

414

:

That's so

415

:

good.

416

:

Yeah.

417

:

What is your.

418

:

I don't know, approach or advice because,

and I've talked with you about this, like

419

:

on individual coaching calls, like I feel

like, I feel like there's this one side

420

:

that I hear a lot of, of like like your

body's beautiful just the way it is and

421

:

like, you know, like almost like ant like

anti being intentional with health and

422

:

fitness and it's probably not, but it's,

what I hear is like anti-everything.

423

:

Anti-everything.

424

:

Caring about taking care of your body.

425

:

And then I feel like there's this other

world that's like very into yeah, how

426

:

your body looks and like very strict

diets and like very extreme that way.

427

:

And I, I feel like this is why I'm

so drawn to your approach is because

428

:

it feels like you have like this very

healthy, like it's okay to want to.

429

:

Change how your body looks or like,

it's okay to want to build muscle or

430

:

it's okay to want to lose weight and

let's do it from this healthy approach.

431

:

And anyways.

432

:

Yeah.

433

:

What is your advice for someone

who maybe does want to like,

434

:

I, I don't even, yeah.

435

:

Take care of her body or like be more

focused and be more disciplined with

436

:

health and fitness and nutrition.

437

:

Yeah.

438

:

Does that make sense what I'm

439

:

asking?

440

:

Anne Miller: Yes, absolutely.

441

:

And I'm actually, I'm glad you

said that because I would say

442

:

that's probably the second biggest

takeaway that I had from that

443

:

program was that I had spent

a really long time trying to

444

:

change my body from a place of.

445

:

Like, honestly, deep

dislike of where I was at.

446

:

I wouldn't say I, like, I hated myself,

but I just, I was so uncomfortable

447

:

thinking, like, especially when I

would think of myself as someone else's

448

:

personal trainer, I would think like

no one would ever hire me based on

449

:

what my body looks like, you know?

450

:

And so I had this like, pretty big mental

block about what my body looked like and,

451

:

and in regards to helping other people.

452

:

And so in that program, one big thing

that I learned was to let go of timelines.

453

:

Realizing like it was going

to take the time that it took.

454

:

It's a long-term game.

455

:

If I want to have health

overall, which I do like.

456

:

That was a huge thing for me.

457

:

I knew I wanted to be

healthy, I want to be strong.

458

:

I want to have energy to spend

time with my kids, to go on hikes,

459

:

to do the exercise that I love.

460

:

All of those things were very

important to me, and I realized

461

:

that they were more important to

me than what my body looked like.

462

:

Alex Fales: Hmm.

463

:

Anne Miller: other outcomes mattered

more than what I looked like.

464

:

Not that what I looked like didn't matter,

but it was really, it was like, because

465

:

I want the energy, because I want the

health, because I want the vitality.

466

:

And so that mindset shift really

helped me be able to get to a place

467

:

where I could say I can like myself

and want to change where I'm at.

468

:

if I can do it from that

place of like, I'm okay.

469

:

There's nothing wrong with me or

broken, I don't have to fix anything,

470

:

but that doesn't mean I don't

want to improve something like.

471

:

We can have great houses that we

want to make changes to, even if

472

:

the change is putting on a new

coat of paint or rearranging your

473

:

furniture or something like that.

474

:

But we are, we're never like, oh my

gosh, you must not be grateful for

475

:

your house because you painted it.

476

:

You know?

477

:

Alex Fales: yes.

478

:

That, I love that analogy.

479

:

That's like, I love that

480

:

because

481

:

it's true.

482

:

Anne Miller: Just like changing

that a little bit, like the shift

483

:

and realizing like it's gonna

take the time that it takes.

484

:

There's no rush because overall

what I want is health and vitality.

485

:

And so that longevity mindset allowed

me to get to a place where it was more

486

:

okay for me to just be where I am.

487

:

And okay, so if I'm a healthy

woman, what would I do today?

488

:

And

489

:

that identity shift of like, okay, what

would a healthy woman eat for breakfast?

490

:

How would a healthy woman move her body?

491

:

You know, or whatever.

492

:

Like, how would a strong woman eat?

493

:

What would a strong woman do today?

494

:

Well, she'd probably lift some weight.

495

:

So I guess I'm gonna do some weight

training or, you know, whatever it was.

496

:

But thinking about the identity

level as well, and then making some

497

:

of those changes from the, like,

who I want to be in the future.

498

:

Alex Fales: A and who I, who I am, like,

499

:

I'm not going to, you know, be

in this calorie deficit for.

500

:

Extreme amounts of time, so then

I can become her and then I'll,

501

:

you know, be able to do that.

502

:

It's like, no, today, like,

what does she do today?

503

:

Anne Miller: Yeah.

504

:

Alex Fales: Yeah, I really like that.

505

:

Anne Miller: Yeah.

506

:

Alex Fales: With that mindset shift,

do you feel like that happened

507

:

pretty quickly for you or was that

something you kind of had to like keep

508

:

revisiting of like reminding yourself?

509

:

Does that make sense?

510

:

Anne Miller: Yes.

511

:

Both honestly, I would say like, yes,

initially it shifted pretty quickly,

512

:

and I think one of the reasons why

it did is because I went from trying

513

:

for such a long time, different types

of diets, and being in a deficit to.

514

:

Intentionally maintaining the weight

that I was at, even though it was

515

:

a weight I didn't want to stay at.

516

:

I spent an entire summer like, okay, I'm

going to intentionally weigh what I weigh.

517

:

Alex Fales: Cool.

518

:

Anne Miller: because I wasn't

focused so much on trying to change

519

:

my body, it allowed, it freed up

so much brain space for me to be

520

:

able to think about other things.

521

:

And I think that that is

what helped that shift come.

522

:

I wasn't hungry anymore, so it was easy

for me to think about something else.

523

:

Alex Fales: Yeah.

524

:

Yeah.

525

:

Where it's like, I, I love,

that's something that's always

526

:

resonated with me of that just

idea of like, fueling my body.

527

:

I just

528

:

love that word of like fuel.

529

:

And coming back to what you were

saying about the identity it.

530

:

It has such a huge impact.

531

:

I remember after my coaching call with

you, 'cause I, I was sharing, I think

532

:

I just viewed myself as like, I used to

be a healthy eater, but I'm not anymore.

533

:

Like, that was like the perspective I had.

534

:

And you're talking to me and

you're like, it sounds like

535

:

you're a pretty healthy eater.

536

:

Like you might wanna

make some small shifts.

537

:

But I was like, I'm a healthy eater.

538

:

Like,

539

:

and just believing that again, like

I would say in a lot of ways my

540

:

diet has stayed mostly the same.

541

:

But every once in a while, I

don't know, I, I think I just like

542

:

naturally crave more plants and

protein because I'm like, oh yeah.

543

:

Like this is who I am and it

544

:

always has been who I am.

545

:

Anne Miller: Yeah, and I think that one

of the things that sometimes gets lost,

546

:

you know, when you're talking about

kind of those extremes of like, you

547

:

shouldn't want to change your body, you're

548

:

fine just exactly how you are.

549

:

And the extreme of like obsess over

every calorie and every movement and

550

:

you know, when you're kind of looking

at those extremes, the extreme of the

551

:

obsess over everything and the clean

eating kind of movement makes people

552

:

feel guilty about their food choices.

553

:

Alex Fales: Yes,

554

:

Anne Miller: then they end up

thinking they don't have a healthy

555

:

diet because they went and got

rumble cookies with their kids.

556

:

Alex Fales: yes.

557

:

Anne Miller: Or whatever it is.

558

:

You know, when it's like no,

actually having a crumble cookie

559

:

with your kids and eating whatever

else you're eating through the week.

560

:

The plants and protein that your body

naturally craves that are already

561

:

incorporated is part of a healthy diet.

562

:

It is healthy to have both because

food is meant to be enjoyed.

563

:

It helps us create community.

564

:

There's culture with food.

565

:

It's one of the like, what do we all

want to do when we go to a new place?

566

:

We want to try the food, right?

567

:

'cause it's like what connects us?

568

:

What helps us?

569

:

Oh, this is what things are like

here, kind of a thing, you know?

570

:

So food is meant to be experienced

and when we try to like make it so

571

:

rigid, it doesn't leave room for

fun and freedom and enjoyability.

572

:

Alex Fales: Yeah, that it,

it really is supposed to be a

573

:

connector and an enjoyable thing.

574

:

This is a little bit different, but,

so like I started my business in the

575

:

realm of screen time and phone use and

there's a lot of parallels between like

576

:

doom scrolling and emotional eating.

577

:

And so kind of at that as I was learning

about like doom scrolling and how people

578

:

help people with that, I would learn a

lot about like emotional eating and like

579

:

kind of apply some similar concepts.

580

:

But I remember learning somewhere

just of having this perspective about

581

:

o emotional eating of like, I am so

grateful that that food helped me.

582

:

When I was in a really hard place,

like just like having gratitude for

583

:

actually how that food served you.

584

:

And like, that's not your

favorite coping mechanism.

585

:

And there are some different coping

mechanisms that you wanna try to

586

:

make more of your, your, norm and

your, you know, that just ultimately

587

:

have longer lasting results.

588

:

But that was a coping mechanism

that served you really well in

589

:

that moment and not making yourself

like wrong or bad for using that

590

:

coping

591

:

Anne Miller: Yeah.

592

:

I think no matter what it is, whenever

we're trying to change a habit.

593

:

Or really growth of any kind, right?

594

:

Like doing it from a place of

curiosity and gratitude instead

595

:

of judgment is so, so beneficial.

596

:

And realizing that whether it's

doom scrolling or emotional

597

:

eating or exercise, right?

598

:

Alex Fales: Hmm.

599

:

Yeah.

600

:

Anne Miller: as a form of buffering to

avoid feeling something uncomfortable,

601

:

Alex Fales: Yeah.

602

:

Anne Miller: and so realizing

like, Hey, that's interesting.

603

:

I have this habit of like going for

a run and shutting everything out

604

:

instead of feeling this emotion.

605

:

And then there's that part of

us that's like, well, that's

606

:

not bad and it's not right.

607

:

There's nothing wrong with going

for the run in that moment.

608

:

And it might even help you process the

emotion, but if you're going on the

609

:

run to shut it out versus being like.

610

:

I'm gonna go process this emotion.

611

:

I'm like, I'm feeling really frustrated

and I'm gonna go like, think through this

612

:

frustration and do something with that.

613

:

Instead of using it as the buffer

and just like the shutting it

614

:

out, which is a judgment, right?

615

:

When we judge,

616

:

we just like shut things down.

617

:

Alex Fales: yes.

618

:

Yeah.

619

:

So what is your advice for

someone who maybe does want to.

620

:

Be more intense maybe, and I don't, I

don't even know if that's the right word.

621

:

Maybe you have a better word for

it, but like with their exercise

622

:

and nutrition, but doesn't want to

become obsessive or, or, to use it

623

:

as like, you know, like to Yeah.

624

:

Use it to shed everything out or

to, I don't know, just have it be a

625

:

healthy thing and actually healthy.

626

:

Any other tips you have for

someone who's in that spot?

627

:

Anne Miller: Yeah, I mean, I think it

goes back to what we were saying at

628

:

the beginning, like what's the why?

629

:

Alex Fales: Hmm.

630

:

Anne Miller: Why do you want to,

you know, be more intentional with

631

:

your nutrition and your fitness?

632

:

Do you have a goal, like you're working

towards a marathon or something like that?

633

:

Yes.

634

:

Then your nutrition, your fuel, and

your movement is very, very important

635

:

for working towards that goal.

636

:

Maybe you don't have

a direction like that.

637

:

Maybe it is just overall, Hey, I wanna be

more intentional about the foods that I'm

638

:

bringing into my home, or whatever it is.

639

:

But like, going back to the why do you

want to be more intentional about the

640

:

foods that you're bringing into your home

because you're concerned about health?

641

:

Or is it because of some type of

judgment of other foods, you know?

642

:

So a while ago there was this trend

going around that I really, really loved.

643

:

That was like, you know,

there's the clean eating thing.

644

:

So like the clean enough to be

healthy, but dirty enough for blank.

645

:

Alex Fales: Yeah.

646

:

Yeah.

647

:

Anne Miller: and, and so,

you know, people used it with

648

:

houses or with whatever, right?

649

:

Because it can't apply to everything.

650

:

Because if we're so meticulous with

our houses, that's not much fun for

651

:

anyone, including yourself, right?

652

:

But sometimes it's hard to let go of that

control for lots of different reasons.

653

:

And so like the why behind it and then

just applying that, like, okay, so I would

654

:

like things to be clean enough for this.

655

:

And I don't even like to say like,

dirty enough, but like, free enough,

656

:

Alex Fales: Relaxed enough.

657

:

Yeah.

658

:

Yeah.

659

:

Anne Miller: enough, you know?

660

:

For fun, for freedom, for enjoyment.

661

:

So I think you can have both.

662

:

You can make healthy choices.

663

:

You can make nourishing choices from

a healthy mindset where you're not.

664

:

Rigidly trying to cut things

out because of a judgment or

665

:

because of, you know, whatever.

666

:

I think it's really hard because

there's so much conflicting

667

:

nutrition and fitness advice,

668

:

and people get so into the weeds

with, with their seasonings, with

669

:

oils, with supplements, with, you

know, so many different things.

670

:

And most of the time, I'm not saying that

there's not importance in those kinds

671

:

of things, but if you're focusing on the

tippy top of the pyramid, but you don't

672

:

have a good foundation, the top of the

pyramid doesn't really matter that much.

673

:

It's

674

:

not that much of a dial mover for you

in any health metric or life in general.

675

:

It's you're focusing on.

676

:

Little teeny things.

677

:

And I think it also makes us so

afraid of food and afraid of fitness.

678

:

And so like if you can let go

of the fear and focus on the

679

:

bottom part of the pyramid, which

I like to call macro habits.

680

:

And so for me, macro habits are nutrition.

681

:

So my plant and a protein, could

I get a plant and a protein

682

:

with every meal movement?

683

:

Ideally a minimum of 20 minutes

of movement every single day.

684

:

Drinking water, how much water you

need really depends on you, where

685

:

you live, your activity levels.

686

:

But

687

:

aiming for a good amount

of water every day.

688

:

Sleep, getting in a good amount of sleep.

689

:

Most people need a minimum

of six hours a day.

690

:

And then reducing stress, having something

that you can do to reduce stress.

691

:

If you can focus on those

five things, but not in like.

692

:

A rigid way, but in your bumper's way, you

693

:

know that they can kind of, they can come

up and down and, Hey, do you know what?

694

:

Maybe today it's just one thing

and I'm just gonna focus on how

695

:

much water I can drink today, or

today's the day I'm gonna focus on

696

:

the plants and protein, or whatever.

697

:

Until that base of your pyramid

gets a little bit stronger, then

698

:

you can add on layers from there.

699

:

But

700

:

stop

701

:

Alex Fales: Start with the base.

702

:

Anne Miller: of the pyramid and

worrying about the lotions you're

703

:

using or the Tupperware containers,

like focus on the basics first.

704

:

Alex Fales: Okay.

705

:

This is so interesting because like yeah,

this movement of like clean stuff, I it.

706

:

Like, I'm like, yeah, you know

what, you're probably right.

707

:

It doesn't make sense to have all of

these weird ingredients in our foods or

708

:

in our lotions or tupper or whatever.

709

:

And the anxiety of

710

:

trying to feed my family or be so

paranoid about that is more detrimental

711

:

than I think whatever those are going to

712

:

cause for my

713

:

Anne Miller: yes.

714

:

I absolutely agree.

715

:

I think it creates so much fear

and anxiety and people feel like

716

:

it's not even safe for me to buy

frozen fruits and vegetables.

717

:

Oh, and now I only can buy organic

fruits and vegetables and, you

718

:

Alex Fales: From the local place and

719

:

like.

720

:

Anne Miller: never buy bottled water.

721

:

Bottled water is terrible.

722

:

Like, there's just so

723

:

much, and, and it all

comes from a place of fear.

724

:

Alex Fales: And

725

:

that's the biggest thing,

726

:

Anne Miller: yes, like, like stop,

stop worrying about like, just

727

:

live, live, let go of the fear.

728

:

You know, like we all know

intuitively what we need.

729

:

We

730

:

just shut out that voice.

731

:

We stop listening because there's so

much other conflicting stuff out there.

732

:

But you know, you know, when

you go to the store, which foods

733

:

are going to nourish your body.

734

:

Listen to your body, listen to what you

need, and the rest will work itself out.

735

:

Alex Fales: Yes.

736

:

And that was another thing that,

like a huge takeaway I had from

737

:

my coaching call with you is.

738

:

I, I felt like I needed

to retrain my body.

739

:

'cause I'm like, I know I want to eat

intuitively, but I felt like I was

740

:

like so out of touch with what my body

needed and then I'm like sharing with

741

:

you and you're like, oh, it's like

the peanut butter chocolate thing.

742

:

I'm like, I just like crave

peanut butter and chocolate.

743

:

And you're like, well, like,

you know, I something about like

744

:

your body craving fats and like

745

:

Anne Miller: Yeah.

746

:

Alex Fales: during a time,

during the phase of your cycle

747

:

when your body needs more fat.

748

:

And so like, that's why it's craving that.

749

:

And I was like, oh my gosh, my

body does know what it wants and

750

:

needs.

751

:

And like, I think learning those

really basic things can be so helpful.

752

:

'cause then in that moment I'm

like, huh, do I really want that?

753

:

Or do I want, like, I have

like, I love avocado toast.

754

:

Like, what do you want, what do I, what

does my body actually want right now?

755

:

Sometimes I want the sugar, like the high

756

:

sweet sugar, peanut butter, chocolate.

757

:

And sometimes I'm like, you know, I

actually, I'm more craving like avocado

758

:

toast when I like checked in with myself.

759

:

So I think that was helpful for me

that like, I thought like I could

760

:

be intuitive, but I would needed to

retrain my body how to, and it's like

761

:

it might be closer than you think, or

762

:

simpler than you think.

763

:

Anne Miller: I think it, it really

is closer than most of us think.

764

:

I do think like when we talked,

you already had a really good

765

:

foundation with nutrition.

766

:

That does make a big difference.

767

:

Some people don't.

768

:

Some people weren't brought up

in a way that they do have, you

769

:

know, knowledge about nutrition.

770

:

But really it can be pretty basic.

771

:

Like just knowing like.

772

:

The plants and the protein, like

you need fruits and vegetables.

773

:

Fiber is very important to keep

our bodies running smoothly.

774

:

Protein helps with so

many different things.

775

:

We need carbs, fats and protein.

776

:

They all serve different purposes in

our bodies, but even if you just kind

777

:

of like can take that little bit of

information and then listen to what your

778

:

body's telling you, oh, I always crave

sugar at 3:00 PM or I always crave carbs.

779

:

Maybe it's chips or something like that.

780

:

You need energy.

781

:

Your

782

:

body knows that carbohydrates

are the quickest form of energy,

783

:

so you crave things because it's

your body's way of saying, Hey,

784

:

this is what you need right now.

785

:

And then the choices that we make

because of e ease, because of like brain

786

:

fatigue from all the other decisions

we have to make throughout the day.

787

:

We grab the.

788

:

You know, peanut butter,

Easter eggs or whatever it is.

789

:

Right.

790

:

Which I love, by the way.

791

:

There's nothing wrong with that,

but like, is that going to be the,

792

:

the nourishment that's gonna get me

through the rest of the afternoon?

793

:

Probably not.

794

:

I'm gonna have a crash with

that again a little bit later.

795

:

And so just kind of seeing that for what

it is and it realizing it doesn't mean

796

:

there's something wrong with you or that

797

:

you're bad, or that you're broken

798

:

or

799

:

Alex Fales: don't have

self-discipline, or don't

800

:

have self-control, or,

801

:

Anne Miller: So yeah, just like

stop judging yourself for your

802

:

food choices and listen to what

your body's telling you and eat.

803

:

And it will work itself out.

804

:

Alex Fales: which again,

comes back to the why.

805

:

You know, like

806

:

if my why is I wanna feel sustained

and energized, then it's a lot easier

807

:

to make that decision of like, Hmm,

that'll taste really good, but I

808

:

know it's not going to fuel me.

809

:

Maybe we can eat that.

810

:

And

811

:

something with a little bit

more protein that's going to.

812

:

You, you know, carbs and protein,

that's gonna sustain me longer for that.

813

:

Yeah.

814

:

For the rest of the day.

815

:

Anne Miller: Yeah.

816

:

Alex Fales: Oh, I wanna ask you,

and you don't, if you don't, not

817

:

comfortable sharing your opinions on

this, I don't have to include this.

818

:

But with, well, I'm curious if there

are any, like diets or cleanses, like

819

:

your opinion on like any diets, cleanses

but I don't know anything of that.

820

:

Like is there ever a right time for those?

821

:

Anne Miller: Is there ever

a right time for a diet?

822

:

Sure.

823

:

Like here is what a diet is it,

there's a million different forms

824

:

of them, but what a diet is, is

some type of calorie deficit, right?

825

:

And so choosing a calorie deficit

for a weight loss or fat loss goal.

826

:

Yes, absolutely appropriate at

times the manner, the method that

827

:

you choose for weight loss matters.

828

:

And if it's not something you can see

yourself doing sustainably like for a

829

:

long period of time, and I don't mean

being in the calorie deficit for a

830

:

long period of time, but if you can't

see yourself eating in that way for a

831

:

long period of time, you're probably

going to have major weight rebound

832

:

because you're changing something

just for a teeny period of time

833

:

and then going back to how you

ate before, it's not sustainable.

834

:

It's not gonna really give

you the results that you want.

835

:

And so the best diet really is

to create a small calorie deficit

836

:

from what you're already eating.

837

:

Alex Fales: Hmm.

838

:

Anne Miller: You don't really have to

change much, just eat a little bit less.

839

:

And

840

:

Alex Fales: Hmm.

841

:

Anne Miller: you can use that.

842

:

And so, yeah, I mean, I

think there's for sure times.

843

:

Like I still I still have body goals.

844

:

I still have things that I am working

on changing and improving all the time.

845

:

I'm working on building muscle, and

so right now I'm not in a calorie

846

:

deficit, but I will probably have

another calorie deficit this year.

847

:

But it's a matter of like cycling

through different phases instead of

848

:

staying in that deficit for so, so long.

849

:

As far as like detoxes or cleanses,

850

:

No,

851

:

that's a hard pass.

852

:

Your liver and kidney does that for you.

853

:

You don't need to go

on a cleanse or detox.

854

:

Alex Fales: That is

855

:

that

856

:

Anne Miller: I, I could go on four

hours about that, but I won't.

857

:

I will just say your, again,

your body knows what to do.

858

:

Alex Fales: interesting.

859

:

Anne Miller: Just trust your body.

860

:

Alex Fales: That is so

good to hear because I've.

861

:

I don't know if it's things I've been

taught from my mom or you know, she

862

:

said, that's made me believe that.

863

:

So I've kind of been in this place

of like, I always am, like it hasn't

864

:

resonated with me, but I know nothing

about like the science behind it that

865

:

I'm like, maybe it's like a legit thing.

866

:

So that's good to

867

:

know.

868

:

Anne Miller: Yeah.

869

:

I, I, I would say like, I mean, are

there people who at times maybe need

870

:

to do different types of cleanses?

871

:

Maybe.

872

:

Alex Fales: But that

873

:

would be like a unique health situation

874

:

Anne Miller: be a unique health

situation and I would say like,

875

:

make sure you're talking to

876

:

a functional health doctor or an

877

:

actual medical doctor or someone who knows

and not is just selling you something.

878

:

Alex Fales: Yeah.

879

:

Yes.

880

:

Anne Miller: they, if they're selling

you gobs of supplements that you need

881

:

for the, there's a giant red flag there.

882

:

Alex Fales: Okay.

883

:

This is very validating.

884

:

Anne Miller: Yeah.

885

:

Alex Fales: Super interesting.

886

:

Again, I feel like we've already talked

about this, but I do wanna make sure that

887

:

we talk about like, and yeah, if there's

anything else you wanna add of how to

888

:

make time and not even time, but like

how to make the mental space in the brain

889

:

space for exercise and for nutrition.

890

:

I mean, even those five things

that you talked about of like

891

:

the, what is it?

892

:

Macro, healthy habits.

893

:

Anne Miller: Macro habits is

894

:

what I call 'em.

895

:

And that really started, because

initially I was mostly macro coaching, you

896

:

know, and so I was like, well, okay, if

macros are the three main nutrients that

897

:

our bodies need, then like what are the

five main habits that our bodies need?

898

:

So that's kind of where that came from in

899

:

Alex Fales: Cool.

900

:

Cool.

901

:

I love that.

902

:

Anne Miller: but really like,

yeah, I mean, focusing on those,

903

:

but even breaking it down smaller.

904

:

And so if you work at it

from that identity level

905

:

and thinking of like, what's the one

thing, what's the one thing today that

906

:

I could do to move me closer to my goal?

907

:

Whether that goal is better overall

health, or you have some type of

908

:

a weight loss or workout goal,

or you know, something like that.

909

:

Like just choose one thing.

910

:

Alex Fales: Hmm.

911

:

Anne Miller: Let it be enough.

912

:

I think

913

:

that's the other big part of it.

914

:

If a five minute walk was the only thing

you could get in today, or if it was

915

:

like whatever you're doing, body weight

exercises while you're playing on the

916

:

floor with your kids, let it be enough.

917

:

Alex Fales: Yeah.

918

:

Let it count.

919

:

It's

920

:

so funny.

921

:

We like these weird ar arbitrary

ideas of what, what can count.

922

:

Anne Miller: yes.

923

:

Yeah.

924

:

Like, you know, so often with

exercise, people think if

925

:

they didn't sweat, it didn't

926

:

count, you know, and it's not true.

927

:

Alex Fales: Or like I have this

weird idea in my head that I have

928

:

to be in workout clothes, and then I

like look at my day and I'm like, I

929

:

walked three miles, but my kids were

with me and I was in normal clothes.

930

:

So for some reason that can't count.

931

:

Like, and it's like, it's

just kind of funny, like what

932

:

my brain thinks about things.

933

:

Anne Miller: Totally, and, and so

like, again, like going back to that

934

:

curiosity piece and just recognizing

like, oh, it counts, even if I

935

:

wasn't wearing workout clothes,

936

:

Alex Fales: Yeah,

937

:

Anne Miller: you know, it counts.

938

:

And whenever your brain is trying to

offer you the like, oh, but was it

939

:

really like that's probably a really

good indication for you to know, like,

940

:

this is just me trying to make this more

complicated than it really needs to be.

941

:

Alex Fales: Like you're

saying at the beginning, let

942

:

it be easy.

943

:

Anne Miller: it be easy.

944

:

Let it be easy.

945

:

And I think especially if you are a young

mom and you're trying to run a business

946

:

and all that kind of stuff, it can feel

like there's so many things on your plate.

947

:

And so like let them all be easy.

948

:

Choose one thing.

949

:

Even if you're like, okay, here's my one

thing as a mom, like what do I need to do

950

:

today as a mom so that when I go to bed I

can be like, yes, I was a good mom today.

951

:

Alex Fales: I did it.

952

:

Yeah.

953

:

Because our human brains do, even though

it's, it's not life is not a checklist.

954

:

Like it's way more complex than that.

955

:

Like our human brains like that.

956

:

They like the, like, I did it.

957

:

I was a good mom, or I wasn't, or

958

:

Anne Miller: Yeah.

959

:

Yeah.

960

:

Alex Fales: care of my body, or I didn't

961

:

Anne Miller: right.

962

:

Our brains run off of chemicals and when

963

:

we check things off of a list, it

gives us a little hit of dopamine.

964

:

That's one of the signals

that it sends to our brain.

965

:

And so guess what exercise does?

966

:

It gives you dopamine checks

off that reward chemical.

967

:

It gives you serotonin,

it gives you oxytocin.

968

:

It like, is this like amazing cocktail

of all of these different chemicals

969

:

going on in your brain produces gaba?

970

:

I mean, like, there's just So

971

:

Alex Fales: Oh my gosh.

972

:

so cool.

973

:

Anne Miller: just realizing like there

are actual physical changes that happen

974

:

in your brain when you move, even if you

weren't wearing workout clothes, you know?

975

:

Alex Fales: Yes.

976

:

And, and kind of with this conversation,

like I always underestimate

977

:

the domino effect of things.

978

:

'cause I think it's easy to be like,

okay, did I do those five things?

979

:

And that can feel overwhelming, but

I remember this was, I don't know.

980

:

Sometime when I had young kids

and I was like, just not in

981

:

a good groove with things.

982

:

I was really like wanting to get

better sleep and I was wanting to

983

:

start exercising intentionally again.

984

:

I was wanting to eat more intentionally.

985

:

Like I was just wanting to like get it

all figured out so I could feel better.

986

:

And I knew that it would be too

much to try to do it all at once.

987

:

And so I, I remember like writing it all

out and then saying, okay, like which

988

:

one of these things would naturally

impact everything else the most, like,

989

:

without having to intentionally do it.

990

:

And I found that it was going to bed

earlier, like that would naturally,

991

:

I'd wake up earlier and I naturally,

you know, go running in the morning

992

:

and then I, when I run, then I feel

better and I want to eat better.

993

:

Like, it just impacts everything.

994

:

And so I really like that of like,

995

:

you don't need to do it all, just

996

:

choose one.

997

:

And no, it's probably

gonna impact the other

998

:

things too.

999

:

Anne Miller: And I actually, I love that

you brought that up because for me, that

:

00:48:58,735 --> 00:49:01,195

domino effect is created from exercise.

:

00:49:01,635 --> 00:49:01,855

Alex Fales: Huh?

:

00:49:02,095 --> 00:49:04,465

Anne Miller: And so I think it's

going to be a little bit different

:

00:49:04,465 --> 00:49:06,505

for each of us, and that is okay

:

00:49:07,475 --> 00:49:07,695

Alex Fales: Yes.

:

00:49:08,095 --> 00:49:11,125

Anne Miller: Like if I get

my workout in, I am much more

:

00:49:11,125 --> 00:49:12,595

intentional with my nutrition.

:

00:49:12,835 --> 00:49:14,755

It makes me want to go to bed earlier.

:

00:49:14,815 --> 00:49:17,995

I'm much more conscious of the

way I'm hydrating my body and

:

00:49:17,995 --> 00:49:20,005

exercise relieves stress, so it's

:

00:49:20,005 --> 00:49:23,785

like it checks all the boxes for

me, but for other people, that

:

00:49:23,785 --> 00:49:25,855

might be the hardest place to start.

:

00:49:26,195 --> 00:49:26,615

Alex Fales: Mm-hmm.

:

00:49:26,875 --> 00:49:27,295

Mm-hmm.

:

00:49:27,515 --> 00:49:27,935

it might,

:

00:49:28,315 --> 00:49:29,695

Anne Miller: Maybe it is the water.

:

00:49:29,725 --> 00:49:30,415

Maybe it's.

:

00:49:31,225 --> 00:49:34,555

The nutrition, like it doesn't,

and maybe it's something that

:

00:49:34,555 --> 00:49:35,695

I didn't even say, right?

:

00:49:35,695 --> 00:49:36,325

It doesn't have

:

00:49:36,325 --> 00:49:40,015

to be one of those five things,

but I love that you like took

:

00:49:40,015 --> 00:49:42,835

that approach to it that you wrote

like, Hey, this is what I want.

:

00:49:42,835 --> 00:49:45,475

What's one area that

will help all of them?

:

00:49:45,685 --> 00:49:49,705

And if you can look at it with that

curiosity and then choose the one thing

:

00:49:50,125 --> 00:49:53,005

and know it's most likely going to ripple.

:

00:49:53,650 --> 00:49:54,340

Alex Fales: Yes.

:

00:49:54,430 --> 00:49:55,030

Yes.

:

00:49:55,420 --> 00:49:56,230

Which is so cool.

:

00:49:56,440 --> 00:49:56,560

I'm

:

00:49:56,560 --> 00:49:58,660

like, I'm so glad life works like that

:

00:49:58,675 --> 00:49:59,545

Anne Miller: absolutely.

:

00:50:00,400 --> 00:50:02,050

Alex Fales: in our, in our bodies.

:

00:50:02,650 --> 00:50:03,160

Yeah.

:

00:50:03,250 --> 00:50:06,550

It's so cool hearing you like sometime

I'd love to have you on to talk more about

:

00:50:06,550 --> 00:50:08,890

like the science behind these things.

:

00:50:08,890 --> 00:50:14,110

'cause I'm like, I can tell,

you know, a lot of like the, the

:

00:50:14,140 --> 00:50:16,090

chemicals in our brain and the

:

00:50:16,660 --> 00:50:17,830

food and the, I don't

:

00:50:17,830 --> 00:50:18,040

know.

:

00:50:18,200 --> 00:50:20,755

Anne Miller: fun to talk about, but

I feel like you have to talk about

:

00:50:20,755 --> 00:50:22,135

it with the right people, like.

:

00:50:22,450 --> 00:50:22,930

Alex Fales: yeah,

:

00:50:23,005 --> 00:50:26,365

Anne Miller: Because it also can

be so boring to, so they're like, I

:

00:50:26,425 --> 00:50:26,426

Alex Fales: yeah,

:

00:50:26,695 --> 00:50:27,025

Anne Miller: care.

:

00:50:27,025 --> 00:50:30,745

I just wanna know how is this gonna

help me be a better mom or a better

:

00:50:30,745 --> 00:50:32,215

wife, or a better business owner?

:

00:50:32,750 --> 00:50:36,740

But yeah, I mean, it, it is fun for

me to geek out on that kind of stuff.

:

00:50:37,505 --> 00:50:39,365

Alex Fales: I am like,

this is fascinating.

:

00:50:39,425 --> 00:50:42,365

Oh, it's, I would love to learn more.

:

00:50:44,035 --> 00:50:48,385

Anything else that you

want to add or share today?

:

00:50:48,885 --> 00:50:49,635

Anne Miller: I don't think so.

:

00:50:49,635 --> 00:50:53,655

I mean, really it's like

create your own bumpers.

:

00:50:53,745 --> 00:50:54,045

Like

:

00:50:54,105 --> 00:50:57,495

stop worrying so much about everyone

else's rules and, and realize that,

:

00:50:57,495 --> 00:51:02,385

like, you know, just kind of to reiterate

that same analogy, just like when you

:

00:51:02,385 --> 00:51:07,485

go bowling, it can be helpful to have

the bumpers up, but once you know.

:

00:51:07,905 --> 00:51:10,995

You're gonna be able to stay in the

lane, you can put the bumpers down

:

00:51:10,995 --> 00:51:14,505

or sometimes you just keep 'em up and

maybe it's more fun that way, you know?

:

00:51:14,565 --> 00:51:14,855

Alex Fales: Yeah.

:

00:51:15,035 --> 00:51:16,860

You like, you like the bumpers.

:

00:51:17,190 --> 00:51:21,210

It does, it make you a, a better

person or a worse person for having the

:

00:51:21,210 --> 00:51:22,890

bumpers or not having the bumpers like

:

00:51:23,205 --> 00:51:23,475

Anne Miller: yeah.

:

00:51:23,940 --> 00:51:25,260

Alex Fales: you are worthy.

:

00:51:25,260 --> 00:51:25,710

I love that.

:

00:51:27,135 --> 00:51:28,875

Where can my listeners find you?

:

00:51:29,415 --> 00:51:32,535

Anne Miller: So probably the best place

for them to find me is on Instagram.

:

00:51:32,595 --> 00:51:35,835

My handle on Instagram is

Rethinking Fitness with Annie.

:

00:51:35,885 --> 00:51:40,895

I spell my name Ann and e, not Ann and

IE So if you go looking you have to

:

00:51:40,895 --> 00:51:43,085

just think Rethinking Fitness with Ann.

:

00:51:44,920 --> 00:51:49,535

Alex Fales: It's actually so funny

because I feel like I learned pretty

:

00:51:49,535 --> 00:51:54,095

early on that you pronounce it Annie,

but I am like realizing as you say that

:

00:51:54,095 --> 00:51:58,145

when I look at your handle, I think

Rethinking Fitness with Anne, but I'm

:

00:51:58,145 --> 00:52:02,165

like, when I see your name written just

like Annie Miller, I see Annie Miller.

:

00:52:02,165 --> 00:52:02,405

I'm like,

:

00:52:02,405 --> 00:52:03,005

that's funny.

:

00:52:03,005 --> 00:52:03,905

I've never like,

:

00:52:04,265 --> 00:52:07,325

so it must have, when I first saw

you thought it was Ann 'cause that's

:

00:52:07,325 --> 00:52:08,015

how I pronounce it.

:

00:52:08,615 --> 00:52:10,735

But I'll I'll I'll link

your Instagram in the

:

00:52:10,735 --> 00:52:13,315

show notes so that people

don't have to remember that.

:

00:52:13,405 --> 00:52:14,575

Anne Miller: Yeah, don't have to remember.

:

00:52:14,575 --> 00:52:14,725

I

:

00:52:14,725 --> 00:52:16,856

know it's confusing, but yeah.

:

00:52:16,860 --> 00:52:20,605

So Instagram, that's usually

like where I hang out the most.

:

00:52:20,605 --> 00:52:20,725

I

:

00:52:20,725 --> 00:52:22,645

do have a podcast as well.

:

00:52:22,675 --> 00:52:26,175

I feel like Pod my podcast is

probably the best place for people

:

00:52:26,175 --> 00:52:28,215

to really, truly get to know me.

:

00:52:28,395 --> 00:52:31,365

Instagram's a great place for

information, but if you wanna know what

:

00:52:31,365 --> 00:52:33,195

I'm really like, listen to my podcast.

:

00:52:33,195 --> 00:52:36,825

And if my voice drives you crazy, you

probably don't wanna be my client.

:

00:52:36,825 --> 00:52:36,975

So

:

00:52:43,465 --> 00:52:44,905

. Alex Fales: And then how

can people work with you?

:

00:52:45,455 --> 00:52:48,845

Anne Miller: So right now I'm mostly

just working with people one-on-one.

:

00:52:48,975 --> 00:52:51,945

That's probably the best way

I'm wrapping up a three week

:

00:52:51,945 --> 00:52:54,435

coaching sprint that I might play

around with again in the future.

:

00:52:54,435 --> 00:52:55,455

I'm not really sure.

:

00:52:55,665 --> 00:52:58,065

But yeah, one-on-one is usually

the best way to work with me.

:

00:52:58,340 --> 00:52:58,630

Alex Fales: Okay.

:

00:52:58,725 --> 00:53:00,075

And just shoot you a DM if they're

:

00:53:00,225 --> 00:53:01,605

interested in exploring that.

:

00:53:02,235 --> 00:53:03,045

Anne Miller: yep, for sure.

:

00:53:03,645 --> 00:53:06,595

And consultations are always

free if you're like maybe I'm

:

00:53:06,595 --> 00:53:07,885

interested, but maybe not.

:

00:53:08,185 --> 00:53:13,675

I really, really want it to

be a hell yes for both of us.

:

00:53:13,735 --> 00:53:18,805

So if you are not someone who like, I like

to have that conversation with people so

:

00:53:18,805 --> 00:53:21,145

that we both know Do I like you, do I not?

:

00:53:21,790 --> 00:53:22,360

Alex Fales: Yes.

:

00:53:22,360 --> 00:53:23,950

And is a good fit at this time.

:

00:53:24,220 --> 00:53:25,930

And just a shout out for Annie.

:

00:53:25,930 --> 00:53:30,250

Like even if you're just like, maybe

kind of, sort of toying, toying with

:

00:53:30,250 --> 00:53:35,560

the idea or just wanna like learn about

your health and fitness talk with Annie.

:

00:53:35,560 --> 00:53:38,830

Like, I, I thought I was, I don't know.

:

00:53:39,100 --> 00:53:44,350

I thought I was in a good place and I

was, but it was honestly one of the best

:

00:53:44,350 --> 00:53:47,350

coaching sessions I've ever had, and

I've met with a lot of different coaches.

:

00:53:47,380 --> 00:53:49,420

It was amazing.

:

00:53:49,480 --> 00:53:49,780

So

:

00:53:50,260 --> 00:53:51,160

highly recommend.

:

00:53:51,370 --> 00:53:52,840

Anne Miller: conversation on my end too.

:

00:53:52,840 --> 00:53:54,130

I mean, you are awesome.

:

00:53:54,130 --> 00:53:55,600

You're super fun to talk to.

:

00:53:55,810 --> 00:53:58,810

You're obviously super knowledgeable

about so many things as well,

:

00:53:58,960 --> 00:54:04,450

and I love that you have such a

open mind and open heart with me.

:

00:54:04,450 --> 00:54:06,790

It's like, I feel like you're

just, you're open to learning,

:

00:54:06,790 --> 00:54:10,150

you're open to receiving, and

:

00:54:10,220 --> 00:54:10,550

Alex Fales: Aw.

:

00:54:10,805 --> 00:54:10,865

Anne Miller: it

:

00:54:11,285 --> 00:54:11,615

fun to

:

00:54:11,660 --> 00:54:13,520

Alex Fales: Thank you, You are so sweet.

:

00:54:13,520 --> 00:54:14,150

Thank you.

:

00:54:14,630 --> 00:54:15,500

That was amazing.

:

00:54:16,490 --> 00:54:17,480

Well, thank you so much.

:

00:54:17,480 --> 00:54:19,940

This was, I really

loved this conversation.

:

00:54:20,180 --> 00:54:20,810

I just,

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About the Podcast

Mindful with Media
This is the podcast for entrepreneurial moms who want to grow a meaningful, profitable business without sacrificing their other priorities (like spending time with their kids or getting enough sleep).

Host Alex Fales—business coach, mindset mentor, and mom—shares honest conversations, simple strategies, and powerful mindset shifts to help you and make money doing work you love and grow as a person while you're at it.

Expect solo episodes, authentic chats, and real-life stories that help you blend business strategy with personal growth, so you can build a business that supports your life (not the other way around).

Because you don’t need more hustle.
You need clarity, confidence, and the courage to do business your way.