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Discover 3 Fitness For Women Secrets That Will Help You Lose Weight And Get in Better Shape With Dustin Maher.
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Yuri: What’s up, guys? Yuri here with another episode of the Super Nutrition Academy Health Class. With me today, I’ve got my good buddy and America’s trainer to the moms, Mr. Dustin Maher, on the line with me. Welcome, Dustin.
Dustin: Hey, thanks for having me. I’m super excited to be on this. You’re a great friend and have just done an incredible service to the world with all the information you put out. I’m honored to be on it.
Yuri: Thank you and likewise. If you guys don’t know who Dustin Maher is, you can check out his Web site; it’s DustinMaherFitness.com, right?
Dustin: Yeah, DustinMaherFitness.com.
Yuri: Dustin’s doing some incredible stuff with building some awesome mom-led communities around the States and just really getting, he’s got a real passion for helping single mothers just stay fit and active because having been brought up by a single mother himself and finding that—
Dustin: its stay-at-home moms, stay-at-home moms.
Yuri: Yeah, sorry about that. The terminology was off there. But having realized that moms kind of sacrifice a lot and don’t take care of themselves as much as they should have, you’ve really dedicated yourself to giving them permission and the time to take care of themselves, which I think is terrific. You’re bringing a great movement, so I just wanted to commend you on what you’re doing.
Dustin: Oh, thank you. It’s been very exciting to see the progression. I can’t wait to see where the next few years and decade or two go.
Yuri: Yeah, definitely. You’ve created a ton of at-home workout DVDs and stuff like that, so if any of you guys are interested in checking out his stuff, you can go to DustinMaherFitness.com, and you can check out all the cool workout DVDs he’s got.
Today I’m not even sure what we’re going to talk about really. We’re just going to kind of go with the flow, but I had a recommendation we could talk about women, weight loss, exercise, some of the stuff that you’re an expert in, and we’ll just kind of go from there. To get the conversation started, what is, in your experience—because you still run boot camps and work with actual, live people—
Dustin: Yeah, I work with hundreds of moms every day.
Yuri: Yeah, that’s great. For you, what is the biggest obstacle for a lot of these moms with respect to getting active?
Dustin: Sure. Well, the big one is lack of time; that’s usually the number one thing I hear. And maybe inability to maybe get out of the house to go to a gym, for example, with child care situations or they don’t have the finances to hire a babysitter, stuff like that.
Lack of time is the biggest problem, and a couple things I tell ’em, one thing is, if you want to do workouts at home, you’ve got workouts, I’ve got tons of DVDs out there and tens of thousands all around the world, which is pretty sweet. You can do them before your kids get up in the morning.
But the biggest thing is, you’ve gotta prioritize. I’m sure you’ve talked about this a lot. You’ve gotta schedule it in there; it’s just as important as a doctor’s appoint. Or scheduling it in just like you brush your teeth in the morning, you work out at some point. And just making it a priority, making it a nonnegotiable is really the best way to do it.
Yuri: That’s a good point because obviously Amy, my wife, we’ve got two little kids, as you know, and she wants to go to the gym, she loves working out, but she just feels so constricted with the kids at home. It really is as matter-of-fact as saying, “You know what, I have to go to the doctor at this time of day and that’s it, that’s just the way it is.”
Same thing with the workouts. I think that’s one of the benefits of working with a trainer like yourself or going to a boot camp where you know at six o’clock or at 5 a.m. or whatever time it is, you have to be there. There’s that accountability, which is huge.
Dustin: Yeah, and I think that for eighty percent of the women out there, working out before the kids get up is the best time to do it. I know if you’re not a morning person, getting up at five-thirty or six or whatever that time is for you, to get thirty-to-forty-five-minute workout in can seem overwhelming, but you may have to get a little more disciplined in getting to bed a little bit earlier, but you’ll have so much more energy to start the day.
There’re very few excuses at five-thirty in the morning. Your kids aren’t going to be up yet, hopefully, unless you’ve got a little baby. And like you said, from a comparability standpoint, whether you go to a boot camp or a gym to do it or if you do it by yourself at home or, what I encourage women to do if they live close to each other, is to go to each other’s basements or meet at a church or school or something and have a couple people that—you don’t need a group of fifty to have that energy and that accountability. You just need a couple good people.
And like you said, I build community groups, and that’s really what I’m most passionate about, helping moms build deep, authentic relationships with other women—it doesn’t have to be a mom necessarily—and build that healthy lifestyle, because the world is trying to give us every reason, every excuse to be fat, sick, and unhealthy.
And if we’re surrounding ourselves with people who are just believing what the world has to offer right now, they’re going to try to sabotage us if we’re trying to make progress. You’ve gotta find those hidden gems, people who really do want to change and not only want to change from a psychological level, but they really want it really bad. Those are the types of people you want to be around.
Yuri: I remember the documentary that you showed us a couple months ago that you had made about a lot of the communities that you guys are building. It was amazing. You’re taking just regular moms who have no personal-training degrees or background in fitness or anything, and these are people who’ve transformed their own lives and now they’re leading twenty-plus women or however many women in the local church and boot camps.
I’m like, this is awesome. I think it doesn’t get more grassroots than that. I think that’s how you really create a lasting and viral type of change and impact.
Dustin: If I could just butt in there too, I think, anyone who’s listening, you don’t have to be a woman, you could be a guy, anybody, if you have a certain level of knowledge—it doesn’t have to be a high level of knowledge; if you guys have been listening to Yuri’s programming or have his Eating for Energy or whatever programs that he’s come out with, you have so many tools in your tool belt just there, that knowledge that you have, that you can share with people. I think so many times, we’re afraid that we don’t know enough or we’re not the perfect role model to want to be able to lead change.
I just really love to give people permission, like, “You know what, you know enough to make a difference.” At least with my DVD programs, it’s a thing I’m coming out with which by the time you guys listen to this, it may already be out. It’s called Six-Week Challenges, where we’re paying people to become leaders in their communities and they just bring other women into their home, do their six-week program together, and get paid for it.
But for so many people, it’s really scary to lead a group and become a leader. What I’ve seen is just amazing transformation. I use exercise as kind of the gateway to transforming a person’s life. I know you do too.
If working out was just to get to a size two, I think I’d be very unfulfilled in my career. But the changes that you see in a person’s body, the energy and al that kind of stuff, that’s just the catalyst for transforming their lives in all other areas.
That really gets me pumped up, just to see people who are maybe shy, timid, embarrassed, low confidence take that massive step and kind of of just become a leader. It could be a leader to one person or five people or ten people, and they slowly build that confidence up over time. They’re looked upon as a leader in their community or within their friends and people are coming to them for advice and they’re hearing all these amazing stories about how their lives are being transformed.
Just a little encouragement for anybody listening. I want to give you permission to go out there and share what you know. Again, it doesn’t have to be much.
Yuri: Yeah, that’s awesome. We actually just did an episode on the idea of not having to be perfect, and I think this relates to what you just said. As human beings, we tend to think that we have to have all these letters after our name to actually go out and help people, we have to become a certified health coach or personal trainer, whatever, and in some cases obviously that is merited, but I firmly believe that—I think you do as well—you lead by example.
I have a good friend of mine who I grew up with who, he’s in the insurance industry, but he inspires more people to work out than a lot of personal trainers that I know, just because he lives it, right? I think that’s awesome with what you’re doing with all these women and stay-at-home moms who are able to just enjoy exercise and spread that contagiousness within their community.
Dustin: Right, absolutely.
Yuri: So, we talked about the obstacle being lack of time and then obviously the need to really prioritize your workouts. When it comes to healthy eating, what are some issues that have come up, again, with those you’ve worked with?
Dustin: Well, there’s just so much conflicting information out there, even for us, who follow nutrition closely. You hear one thing and then the next week, it seems like there’s a contradictory thing.
I would just say, first of all, what you hear in the media as a whole is just still not true. They are so behind the time, there’s so much bureaucracy, there’s so much money behind the studies, all that kind of stuff. I know you and I have such similar beliefs about what is required from a nutrition standpoint. I think it’s coming along, it’s getting there, but a lot of what the news or things you see online, it’s just wrong.
Basically, the biggest tool, eating as natural as you can. That’s the simplest way to say it. Just getting away from processed foods. I say it so many times, but yet I still see my clients eating so much processed food. Either they’re not understanding or they’re choosing to still do it.
The interesting thing, I just watched—I had a lot of my clients over to my place for a little, I guess a party, and we watched King Corn. Have you seen King Corn?
Dustin: Yeah, a good documentary. I enjoyed it; I recommend it. It just really talked about how, in our history, kind of things went to corn and soybeans and genetically modified things. It really happened in the ’60s and ’70s mostly.
We’re eating this processed crap, this fast-food crap that we think, because we’ve been raised in this our entire lives, we think this is normal. This is what humans do, but it’s only been over the last fifty years that this is what humans have done.
And we’re obviously seeing the consequences everywhere around us. But we live in a society that makes it normal, and it makes it weird if you eat organic food or buy local at a farm or use a co-op or whatever.
That’s just one thing; just try to stay away from the processed food. If you just do that alone, that’ll get you there, that eighty percent. Weight-loss wise, I definitely have found for most people, decreasing carbs is a solution. Eating a higher-fat diet, which most people are scared of fat.
Yuri: Higher good fat.
Dustin: Yeah, good fats. Yep, absolutely. And then a good amount of protein. That’s what we found. Lower carbs, getting your carbs from whole grains and a little bit of fruit and lots of vegetables.
Again, it just goes back to the eat-less-processed thing. I could go on and on on nutrition. Food journaling is, I think, one of the greatest tools, something I require all of my clients to do at least for a few weeks because we just have no idea what we’re eating, and it’s a really great eye-opener.
A lot of times we just eat subconsciously. We’ll just grab and go, and we don’t really put it to paper, put it to our mind. And once you put it to paper, it really opens your eyes up to what we’re consuming.
Yuri: That’s very true. So, with the women that you work with, what have you found—obviously, a lack of time is an issue for exercise; it’s probably an issue for preparing healthy meals.
What are some of the success strategies these stay-at-home moms have been able to employ? I’m sure being active is a great catalyst at helping them prepare healthier foods as well.
Dustin: Yeah, and I work with a lot of moms. That’s kind of why I started with stay-at-home moms, but now I work with probably more that are working moms than stay-at-homes, so this applies to anyone.
A couple things, one of the biggest issues besides lack of time is their kids won’t eat it or their husband won’t eat whatever they want, trying to make something healthy and making that transition. A few tips that I found to work well is to include your kids in the process if they’re old enough, five, six years old.
Ask them what do they want to eat, what are some things. And then if they’re maybe eight, nine, ten years old, my mom, on Fridays, I would kind of be in charge of the meals, probably when I was more like twelve or thirteen.
I would have to look in the cookbook, find a recipe, and then whatever ingredients we didn’t have, her and I would go to the store together. And then we’d come back, and I would help cook it and chop up everything and stuff. It really gave me ownership of it.
So, including your kids, even if it’s four years old, your kids are cutting with a dull knife or something, just getting them involved, that’s huge. And then introducing different vegetables or fruits or whatever into their meals.
And if they don’t like it, just keep reintroducing. There’re lots of studies. You’ve probably seen where it’s like seven or eight times at least you’ve gotta introduce a certain food before the kids will take it.
And another one is don’t think you should be a short-order cook. So many moms think that. “Oh, my one kid doesn’t like this and then my other kid doesn’t like this and my husband refuses to eat this but likes this. And then I’ve gotta eat my certain things.”
They become the cook for three different meals. Just basically say, “I’m the boss, I’m the mom. This is what I’m making, and this is what you’re going to eat,” basically. And maybe give one option of something else they can grab, but you’re not cooking for three different orders.
Yuri: Totally. That’s something we try to instill in the house. We’ll be in the middle of dinner, and Oscar will be like, “I want smoothie.” We’re like, “No, no, no, no, no. This is what’s happening for dinner right now. You can have a smoothie tomorrow.” For anyone who has kids out there, you all know the battles that we go through, so it’s a lot of fun.
Dustin: A couple other things real quick. Planning ahead, that’s a huge one. One of my programs we started six months ago, it’s probably one of my most successful programs, called Killer Curves.
Killer Curves is only for people who have to lose fifty or more pounds. The obese and morbidly obese basically I’m working with, and they have developed the worst habits, basically, of eating.
One of the biggest things we do is just really encourage them to prepare their meals ahead of time, of course. We encourage all of our clients to do that. Sunday make a list of each supper and maybe lunch that you’re going to have, then go shopping, cook in bulk. That’s nothing new.
But then also, the night before, kind of make a list of the day ahead, the next day, and really hone in on where you’re going to have your meals, the timing of things, and then have healthy snacks with you while you’re traveling in the car or wherever so that you’re never caught being hungry without a good solution.
Yuri: That just conjured something to my mind. What do you do to get people who are Biggest Loser type of obese? How do you get them to shift the momentum away from, “Oh my God. I just want to sit on the couch and eat and there’s no way I can lose weight,” how do you get them to move from that state of being to, “All right, I’m ready to work out; I’m ready to do this”? What do you do?
Dustin: That’s a great question. Well, to be honest, if they’re still in the stage of “I just want to sit here; I don’t want to do anything,” they’re not ready. I thought for many years, I could change someone and put them in a state of wanting to, but they’ve gotta get to the point where they’re ready. They’ve either hit rock bottom, they’ve had something happen to them, or they have something in the near future that they’re terrified to go to or do at their current state.
It’s a pretty high ticket-price item, and I would still say there’s twenty or thirty percent of the people coming in to it aren’t ready. Yes, they paid the money, but they’re not committed yet.
But what we try to do once they say they’re committed and to build the momentum up, the first thing we do is, we have the community, so they’re with other people who are that large as well. Chances are, they surround themselves with very unhealthy people in their lives and unhealthy habits, and those people, most of them, are not going to be too supportive of them trying to make these changes because that means that they’re going to either have to change too if they’re living with them, for example, or they might lose their friend. That’s one of the biggest challenges.
But from there we do, of course, the food journaling, and we do a feelings journal. I think that’s a pretty important thing. Feelings journal basically means throughout the day, they’re just kind of sharing how they’re feeling, and you can kind of tie it in to the food they’re eating, to the sleep they’re getting, and just really becoming aware of the body.
And then each day, finding those wins, those little things. We have a private Facebook group too; that’s another thing, for the accountability and community. They’ll share, like, “I just walked by the doughnuts three times at work today.” Those little wins and celebrating those little wins so that we can kind of start to build not only the habits, but those positive reinforcements.
Yuri: A little bit of a Dan Sullivan positive focus there.
Dustin: Yeah, exactly, yep. Trying to build that momentum through some positives.
Yuri: Yeah, that’s great. And as you said, you can’t motivate people to change; it has to come from within. Both you and I get this all the time. I’ll get questions, where people are like, “I need motivation to do X,” and I’m like, to be honest, it can’t come from me. It has to come from within.
You have to find some kind of bigger reason outside of yourself. Maybe you do it for your kids or for something that’s going to really give you a visceral reason to follow through with it, because it is tough initially, it sucks initially. If you’re used to not moving, it’s going to be tough, but it gets easier as you go through it.
Dustin: Yep, yep. I try to, if you exercise the first couple of times, especially with weights, you’re going to be really sore, and I try and turn that from a negative pain soreness to, I say, “Just think about it as your body thanking you for the exercise, for the movement that it’s getting, you’re giving it.” And just try to turn everything into a positive instead of a negative.
Yuri: That’s an interesting thank-you.
Dustin: Yeah, thank you for the pain for every step I take.
Yuri: Yes, I will take more. Thank you.
Dustin: Yeah. Or you know what? Also, another thing we do is, we say, “Yes, this might really hurt right now, it’s really painful to work out or exercise, but think about the millions of people around the world who don’t have the use of their legs, are paralyzed, who don’t have legs or arms to move, and they would give anything to move their body like you’re moving it right now.”
Yuri: Yeah, that’s some serious perspective. If you see guys like Sean Stephenson or even a lot of, even watching the Paralympics, when you see individuals missing a limb or something and they’re still crushing it. It’s like there’s really no excuse, and sometimes it’s nice to get things into perspective and be a little bit more grateful for what you have.
Dustin: For sure.
Yuri: Awesome. All right, dude, I know you have to run, so once again, everyone listening, if you want to check out Dustin’s stuff, which I recommend you do, DustinMaherFitness.com. Are you still running that Facebook page?
Dustin: Yeah. Our Facebook group has about six hundred thousand on it. There’re two Facebook pages, so if you go to I Love Being a Mom on Facebook or if you want the URL, Facebook.com/IReallyLoveBeingAMom.
And then also Fit Moms for Life is our movement. My vision, my mission is to have one million moms committed to being healthy and active. Actually, Yuri, one of the new things we’ve just launched was a really cool pledge, Fit-Mom-For-Life pledge that you can kind of sign.
Our goal is to have a million moms sign that thing. You can go to FitMomsForLife.com to learn more about that. It’s pretty cool and I think over the next few years, the awareness and the importance of being fit and healthy is just going to continue to become more apparent as more studies and research come out on health care costs.
Just so many negative things with how unhealthy our world’s become, how much people are on drugs, prescription drugs, that doctors are recommending for depression, anxiety, whatever, blood pressure, things that exercise and eating healthy can cure.
Yuri: Totally. So, just before we end off here, what’s the number one killer tip you can leave our listeners with to lead a healthier, fitter, more energized, more healthy life?
Dustin: Oh boy, let me see here. We really didn’t talk too much about exercise. I just want to give you my main focus from a fat-loss standpoint is kind of what I’m going for with the community-building aspect is: Women, lift weights. That’s the biggest tip I can give you.
And don’t be afraid of bulking up. Lift challenging weights. When you lift challenging weights, kind of do it in circuit fashion. A lot of my clients, they don’t need to do much additional cardio.
We do a little bit of interval training, which is ten- to sixty-second intervals of exercise. Those two things alone, with a healthy-eating plan, can create killer bodies, and you can feel so good. That would be my biggest tip from an exercise standpoint is: Lift weights.
Yuri: Yeah, awesome. And I think all gyms should get rid of the two- and five-pound dumbbells.
Dustin: I agree, totally agree.
Yuri: Awesome. Thank you, thanks for taking the time, Dustin. I really appreciate you sharing your knowledge. And for everyone tuning in, thank you for joining me once again.
Don’t forget to share your comments back at the blog: SuperNutritionAcademy.com/blog. If you have a question for Dustin, just put it in there, and then I’m sure we’ll get it over to him. And until the next episode, thank you very much, and we’ll see you then.
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