Shownotes
Today, we’re joined by Luisa Mayhew to discuss how women over 40 can build muscle and strengthen bones. Together, we’ll navigate menopause and hormonal changes with practical tips to boost strength, confidence, and overall health.
What You’ll Learn
- Menopause and Hormonal Changes: How different stages of menopause affect muscle and bone health.
- Benefits of Weight Training: Why strength training helps prevent muscle loss, improves bone density, and boosts metabolism.
- Best Practices for Weight Training: The power of lifting heavier weights with fewer reps for building strength.
- Creating a Weekly Plan: How to balance weight training, yoga, walking, and mobility exercises for optimal results.
- Tackling Belly Fat: What visceral fat is and how to manage it with proper nutrition and exercise.
- Mindset and Emotional Well-being: The value of patience, self-compassion, and celebrating small wins on your fitness journey.
Building strength and vitality after 40 is about more than physical health—it’s about embracing the journey and aligning with self-love. Start small, stay consistent, and remember, that transformation is possible at any stage of life.
If you found this episode helpful, share it with a friend so we can inspire each other to stay strong, vibrant, and thriving!
Linda's Website https://www.globalwellnesseducation.com
About Our Guest
Meet Luisa Mayhew! Born and raised in Colombia, she grew up surrounded by joyful Latin rhythms, developing a love for dance, exercise, and sports. After earning a degree in Business Administration and working in banking, she followed her passion for fitness and wellness.
Since 2007, Luisa has taught group classes in strength training, dance, yoga, and more, while offering personal training and wellness programs. Now, she helps women over 40 build strength, improve bone health, and embrace sustainable habits for active, joyful living. Her mission is to inspire confidence and vibrant health at every stage of life.
Follow Luisa on Instagram @luisa.mayhew
About Linda:
Have you ever battled overwhelming anxiety, fear, self-limiting beliefs, soul fatigue or stress? It can leave you feeling so lonely and helpless. We’ve all been taught how to be courageous when we face physical threats but when it comes to matters of the heart and soul we are often left to learn, "the hard way."
As a school teacher for over 30+ years, struggling with these very issues, my doctor suggested anti-anxiety medication but that didn't resonate with me so I sought the healing arts. I expanding my teaching skills and became a yoga, meditation, mindfulness, reiki and sound healer to step into my power and own my impact.
A Call for Love will teach you how to find the courage to hold space for your fears and tears. To learn how to love and respect yourself and others more deeply.
My mission is to guide you on your journey. I believe we can help transform the world around us by choosing love. If you don’t love yourself, how can you love anyone else? Join a call for love.
Website - Global Wellness Education
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Transcripts
Well, everybody, welcome to A Call for Love.
Speaker:And A Call for Love is all about tapping into
Speaker:that higher vibration of peace, love, and joy. So if
Speaker:you are feeling stressed or anxious or
Speaker:worried, this is the place for you because we dive
Speaker:into all the ways that we can raise our vibration,
Speaker:raise our awareness, and just step into our light.
Speaker:And this is the perfect timing because as
Speaker:we record this, it's the new year. And one
Speaker:of my real intentions this year
Speaker:was to increase my
Speaker:my ability to expand my healthy
Speaker:living. And that means focusing
Speaker:on my muscles. You know, I'm into agility, mobility, and
Speaker:flexibility as a yoga and
Speaker:meditation guide. But now I'm thinking about those
Speaker:muscles. And in fact, I'm holding up
Speaker:something that my son bought for me for
Speaker:Christmas. I asked them for
Speaker:hand weights because I want to start including more
Speaker:weight training into my life. And that
Speaker:brings me to my very beautiful guest,
Speaker:and her name is Louisa Mayhew. And she was
Speaker:born and raised in Colombia and grew up surrounded by the
Speaker:joyful Latin rhythms. And from a very young age, she
Speaker:loved to dance and exercise and was involved in sports.
Speaker:She earned her bachelor's degree in business administration
Speaker:and worked in the banking industry for a few years.
Speaker:I feel a shift coming on, but after her first child,
Speaker:she decided to follow her passion and began earning several
Speaker:fitness wellness certifications. And since
Speaker:2007, she's been teaching group fitness classes,
Speaker:including boot camps, strength training, dance,
Speaker:yoga, mobility, wellness, and nutrition programs,
Speaker:and at home 1 on 1 personal training sessions.
Speaker:Today, she helps women over the age of 40
Speaker:understand the importance of strength training for maintaining
Speaker:muscle mass, improving bone density, and
Speaker:enhancing overall health. Louisa supports beginners
Speaker:and seniors in rebuilding confidence with sustainable
Speaker:habits, and her mission is to help others live active,
Speaker:healthy lives with joy and purpose. So welcome,
Speaker:Louisa, to A Call for Love.
Speaker:Thank you, Linda. I am so absolutely excited to be
Speaker:here, and I feel honored that I am your guest today
Speaker:and feel so excited to talk about today's topic,
Speaker:which is exercising as we age. Yeah. It's so,
Speaker:so timely. You know, I joined one of your
Speaker:sessions you had online and absolutely loved it. I
Speaker:think it was in the fall, and I wasn't quite ready to commit.
Speaker:But I want to just tell the listeners something,
Speaker:and it is that I discovered that I'm a bit of a
Speaker:rebel. And so what happens is I
Speaker:have heard so many people say to me, oh, you know, Linda,
Speaker:you know, you're getting older. You're in menopause.
Speaker:You have to start lifting weights. And once I hear somebody
Speaker:say, you have to do this. You have to do that. I don't
Speaker:know. It just maybe the rebel in me is like, well, why do I have
Speaker:to? And so I didn't really
Speaker:understand the importance until I
Speaker:started doing it. And so I want you to just
Speaker:right off the gate tell the listeners, why
Speaker:lifting weights? Like, why invest the
Speaker:time, the energy, the money, and it doesn't even
Speaker:cost that much money, but why weight training?
Speaker:Yes. Absolutely. So weight training is crucial as
Speaker:we age. But let's take a step back,
Speaker:and let's discuss a little bit, what happens,
Speaker:in a woman's life. So we get into menopause,
Speaker:which is a natural phase in a woman's life,
Speaker:and that it's going to mark the end of
Speaker:our menstrual cycle and fertility.
Speaker:Okay? And it comes in different stages,
Speaker:perimenopause, menopause, and postmenopause. So
Speaker:perimenopause, it's, the transition
Speaker:stage leading to menopause,
Speaker:and it could be even 10 years in the
Speaker:making. Okay? This is what a lot of us
Speaker:or a lot of women do not know, that you can be in
Speaker:perimenopause, at the end
Speaker:of your thirties or anytime during your
Speaker:forties. Okay? So each stage brings
Speaker:changes and different challenges. So, for
Speaker:example, for in perimenopause, you're going to have irregular
Speaker:periods, night sweats, not everyone, but these are
Speaker:just the common symptoms. You have
Speaker:hot flashes, changes in your sleep patterns,
Speaker:in your mood, in your sexual desires,
Speaker:vaginal dryness, and there's decrease in fertility.
Speaker:But you can still get pregnant, but it's irregular. So you don't
Speaker:you might or you might not. Then you hit
Speaker:menopause, which is those 12 months
Speaker:where you're, you're not getting a period. So consecutively
Speaker:12 months, no period. And
Speaker:in this stage, then, you
Speaker:still can get the night sweats and the hot flashes, but the most important
Speaker:thing is that estrogen and progesterone, 2 very important hormones,
Speaker:go down. And I'll tell you after what happens when
Speaker:that when when that beautiful thing happens.
Speaker:Right? And then postmenopause is after,
Speaker:and that's when, we don't have a period
Speaker:anymore, which, it's great in
Speaker:some ways, but still the progesterone and, estrogen
Speaker:are very low, and that is leading us to a
Speaker:higher risk on osteoporosis and,
Speaker:and sarcopenia. And I'll explain later what that
Speaker:is. And, also, lots of changes in your
Speaker:emotional and mental state. Okay?
Speaker:So that's the base of
Speaker:what menopause is. And
Speaker:but all these changes and challenges, we
Speaker:can actually do something about them. Okay?
Speaker:And that leads to your question, why lifting
Speaker:is going to be so important as we
Speaker:age. Okay? So,
Speaker:lifting is very important as we age because,
Speaker:as we grow older, we're going to start losing
Speaker:muscle mass. Mhmm. Now our muscles
Speaker:right? And that is going to lead to a
Speaker:slower metabolism and, a whole bunch of
Speaker:other things that are going to happen because of that.
Speaker:And when we lift, then we can increase that muscle
Speaker:mass and then, reverse those
Speaker:changes that are happening in our body as as
Speaker:we grow older. There's many other, situation and
Speaker:many other benefits about that, but, that also helps
Speaker:our bone bone density. Bone density
Speaker:is when our bones start to get weaker,
Speaker:and low bone density, osteoporosis, and osteopenia. They
Speaker:start to get weaker, and then we also need to
Speaker:do something to stop or to reverse that. And
Speaker:that's why, also, weight lifting is
Speaker:very important. Yeah. It's so,
Speaker:so important. I realize it now and everything that you said because
Speaker:our bone mass decreases.
Speaker:Mhmm. With with well, with the loss of
Speaker:the hormones, estrogen. Is it solely estrogen that
Speaker:is the is the cause of bone loss?
Speaker:And, is is the cause of muscle mass. Yes? Oh,
Speaker:muscle mass. Yes. So muscle mass. So
Speaker:muscle mass goes down, estrogen. So,
Speaker:it's interesting. I just wanted to I was, like, trying to find
Speaker:an analogy of what happens because the estrogen is,
Speaker:like, the leading hormone of so many things happening in
Speaker:our body. And as we grow older and then these estrogen goes down, it
Speaker:affects so many things. And one of them being
Speaker:the loss of, muscle mass, and that slows down
Speaker:the metabolism, which metabolism is the ability of
Speaker:the body to convert food into energy. Right?
Speaker:And as we grow older, then that metabolism slows
Speaker:down. And then we are not as efficient.
Speaker:Our body is not as efficient to convert all these,
Speaker:energy, all these, food into,
Speaker:like, energy, efficiently. So
Speaker:yeah, so estrogen plays a big role in that. You know,
Speaker:it's so interesting because,
Speaker:you know, as I see some people aging, they
Speaker:get frail more frail. They
Speaker:look a little bit tiny. They look a little bit,
Speaker:like I can see their muscle mass decreasing
Speaker:in front of my eyes. And I don't think we
Speaker:want that, but we really have to be conscious of
Speaker:including more, as you said, you know, lifting
Speaker:weights. What else can we do to increase the muscle mass? I I think
Speaker:just lifting weights. Yeah. When you
Speaker:are talking about what is a plan that you
Speaker:can incorporate as your as part of your
Speaker:physical health, lifting weights, it's
Speaker:the number 1, in my opinion.
Speaker:Lifting weights, changing the
Speaker:way that you lift also, not
Speaker:as many repetitions. It's less
Speaker:repetitions with higher weight higher,
Speaker:weight. Oh, so less repetitions,
Speaker:but with higher weights. And that's why, actually, because I had 3,
Speaker:5, and 8 pound dumbbells. And right now, I'm
Speaker:holding £10.15 that my
Speaker:son got me for Christmas, because I was just thinking,
Speaker:those little ones, I didn't feel exhausted lifting those
Speaker:up. Yeah. So what,
Speaker:say, for example, in this case that you're using dumbbells or you're gonna start
Speaker:using dumbbells, you can, slow down the,
Speaker:the loss of muscle mass and also add some
Speaker:muscle strength as you are going to start working
Speaker:out and, training. And that is going to help
Speaker:you to increase your, muscle
Speaker:mass. Okay? And for you,
Speaker:perhaps, is, for each person is different, but but for
Speaker:you, perhaps, heavy could be
Speaker:starting maybe at 8, 10. And as
Speaker:you keep going, you are going to start
Speaker:lifting higher weights. But it has to be conscious, which
Speaker:mean which means slower movement.
Speaker:With conscious meaning you can think about the muscle that you
Speaker:are working out, and, less
Speaker:repetitions. Because you want that very last
Speaker:repetition to be challenging, and to challenge the muscle.
Speaker:So, it's, it's efficient. So do you
Speaker:want the muscle exhausted? Yes.
Speaker:Yes. Yeah. So the very few repetitions, you
Speaker:are not going to be able even to talk. Like, if
Speaker:you're talking, like, that's a good way of putting it. If you
Speaker:can lift and you can say a
Speaker:full sentence without a problem, that means that you can
Speaker:still bring, your weight, higher. So
Speaker:when you lift, then those final repetitions
Speaker:in in your set, you're not, or you're not going to
Speaker:be able to say that same same thing
Speaker:continuously. Like, it it it's gonna take some You don't
Speaker:have the breath. You don't have the breath. No. What about I have a question.
Speaker:So I go to some classes because I work
Speaker:at studios, guiding yoga,
Speaker:and so they will have they'll say pick a 3
Speaker:pound or 5 pound weight. Yes.
Speaker:So am I wasting my time when I pick up a 3 or 5
Speaker:pound weight? Okay.
Speaker:So this is my take around all this.
Speaker:Okay? When
Speaker:you go to classes, it's great.
Speaker:You perhaps want to keep moving, and
Speaker:you want to maybe
Speaker:start or learn how is your form and how
Speaker:things go in terms of lifting your weights. But
Speaker:my take around this is that it's better to have a
Speaker:plan. Have a plan with a specific
Speaker:goal, and then when you
Speaker:do your weights, when you start lifting, then you have a
Speaker:goal in mind. You know which muscles you're
Speaker:working, what's next in your week, what's next
Speaker:in your month, what's next in the next month. When you go to
Speaker:classes, it's a little bit of, like, everything.
Speaker:Mhmm. When you have a plan in place,
Speaker:you are really focused. You are
Speaker:really thinking about what is that you
Speaker:want, and then you can start switching
Speaker:your mindset into getting into
Speaker:that goal and even switching your the
Speaker:way that you talk. So it's not a workout
Speaker:anymore. You're training. Right?
Speaker:You're training yourself towards whatever your
Speaker:goal is. Ah, that is very, very
Speaker:interesting. So when
Speaker:which classes are great? Because sometimes you need the motivation. Are great. Yeah.
Speaker:Classes are great. I'm not saying they're not. Yeah. No. Yes. I agree. I know
Speaker:exactly what you're saying. I think what you're saying is that, you know, you get
Speaker:the community, the connection, and you go there. But it's like a full
Speaker:body workout. But what you're saying, and I know you
Speaker:provide this to your clients, is, like, today we're
Speaker:working upper body or today we're working the lower and then you have the day
Speaker:of rest. And so there is a plan. There is, like,
Speaker:this road map to get you from point a
Speaker:to point b. Exactly. Yeah. Which
Speaker:is really important. I I think that
Speaker:if we start with
Speaker:an intention of, okay, now in
Speaker:your case, I want to lift weights because I want to
Speaker:gain muscle mass. Okay. Great.
Speaker:And you just start going to classes,
Speaker:I feel that it's almost like you want
Speaker:to learn how to swim and you just jump in the
Speaker:water. You kinda go wherever you want
Speaker:to go. If you really want to know how to
Speaker:swim, it's better that you ask for
Speaker:help from a trainer or follow, like, a training
Speaker:program to learn how to swim. You
Speaker:know? It's the same. It's the same. If you want
Speaker:to lose weight okay. I'm just gonna
Speaker:lose weight. Where do you even start? You cannot just,
Speaker:like, say it, but
Speaker:not really having a plan in place. Is
Speaker:the same. It's exactly the same. So
Speaker:it depends. If you want
Speaker:to better your mental health and you want
Speaker:to better your community and you want to expand
Speaker:your social network, classes are the best
Speaker:while you move and you work out, if that's your
Speaker:goal. If your goal, as I said,
Speaker:it's to increase your muscle mass and maybe with the
Speaker:classes you might, yeah, along with, like, a good
Speaker:nutrition, program as well or nutrition lives like a good
Speaker:nutrition, program or plan,
Speaker:then perhaps, yes. But if you have that clarity,
Speaker:crystal clear, and you know this
Speaker:1st month, I'm developing my base. The
Speaker:2nd month, I'm practicing that base. The 3rd month,
Speaker:wow. I feel that I can do this
Speaker:already on my own. The 4th month, you are on your own already doing
Speaker:your stuff. So, yeah. It's very
Speaker:empowering. You know, we have a place up north, and
Speaker:there's a lot of lifting to do up north. Like, you know, we'll have
Speaker:to move the kayaks from the shed to the
Speaker:water or, you know, there's a picking up logs. And and
Speaker:I know that if I have, you know,
Speaker:been using my muscles with proper
Speaker:technique, that I'm able to actually function
Speaker:better up north in in all the things that we do. So
Speaker:it's very interesting. I love how it ripples into one's
Speaker:daily life. So my question for you is, I know you
Speaker:have clients, and I know you help them work through
Speaker:plans, which is very important. And
Speaker:if you were to guide somebody in
Speaker:a plan, what are the things that you need to think
Speaker:of? So here it is as people are listening to this
Speaker:episode. And I always say the moment is
Speaker:now. Right? Now is the next moment of your life.
Speaker:And if now you want to create a plan with
Speaker:technique that propels you forward,
Speaker:what would you do? Do you do upper body? Like, what would a week look
Speaker:like? Yes. That's an like, that's a
Speaker:a a great question. So, obviously,
Speaker:each individual is different, and each person has their own
Speaker:own strengths and weaknesses and things that we need to work
Speaker:on. But, in general, if, let's
Speaker:say, I'm taking a a beginners or some a beginner
Speaker:a person who's a beginner and does not know too much
Speaker:about lifting, about, form, about what they
Speaker:need to do, I set the base.
Speaker:The base is posture,
Speaker:form, lighter weights at the beginning because
Speaker:we focus more on posture and form.
Speaker:Yes? And safety, right, while we do the exercises. And
Speaker:then once we have the base, I go over
Speaker:upper body, how to do it. I go over lower body, how to do it,
Speaker:core stability, moves, and
Speaker:some plyometrics, which is, like, more power
Speaker:moves, which is also very important for bone density as we
Speaker:age. And so I set the base. Right? And
Speaker:then we practice that base for as long as
Speaker:the person needs it. We start about
Speaker:increasing the weights, because at first, we
Speaker:start with a base of, like, some weights. And at this
Speaker:point, maybe it's not the importance. It's
Speaker:not, oh, okay. I I want to exhaust the muscle at the beginning.
Speaker:It's more so the person knows how to do everything. And
Speaker:then as we progress, we start with the
Speaker:progressive overload, which is, increase the
Speaker:weight. So 1 week
Speaker:will look like this in my in my eyes. 2 or
Speaker:3 days of weight training.
Speaker:Yes? So anything that is resistance training,
Speaker:body weight, dumbbells, barbells,
Speaker:bands, or gym equipment. K? Any of the machines. All
Speaker:that, 2 or 3 days. Okay?
Speaker:Then, 1 or 2 days, and
Speaker:you probably know this, mobility or or
Speaker:yoga, which is stretching or mobility, which is
Speaker:going to help you tremendously so much
Speaker:with being safe as you do your
Speaker:strength training. Because mobility is, you know, the
Speaker:ability to move freely,
Speaker:focusing on your different joints. Right? And stretches,
Speaker:it's more like stretching your muscles.
Speaker:So everything is to prevent and to help you when
Speaker:you lift. These 2.
Speaker:Also, focus, another one, another day could be,
Speaker:along with mobility, it could be 1 also one of those 2 days,
Speaker:core. So anything that is a core program
Speaker:or Polaris or anything that is strictly core,
Speaker:because core is in the center of your body and is going to help
Speaker:you have a strong back, you know, strong
Speaker:midsection, which is very important,
Speaker:and walking. So walking every day, it's incredible.
Speaker:It's very, very good. And then I would say
Speaker:as we go along, plyometrics, which
Speaker:is a power kind of move, but it
Speaker:doesn't necessarily have to be jumps. And it's just,
Speaker:fast and powerful and then
Speaker:combined with a rest period. Wait. Is
Speaker:that is that, like, interval training where is that to get
Speaker:your heart rate up? That could be. Yes. HIIT.
Speaker:It's HIIT, height, interval in, yeah,
Speaker:training. HIIT. Yes. We had
Speaker:a discussion about this one day. High interval intensity training.
Speaker:Yes. Yeah. That so well, that that
Speaker:seems like more than 7 days for a week, so you have to
Speaker:be very strategic. No. I mean,
Speaker:1, perhaps 2 of the days strength training. The
Speaker:3rd day could be core, like, a core, a
Speaker:core, workout along with, more
Speaker:mobility. The other day could be mobility, and the other day,
Speaker:combined with core. Like, it's, like, it's not it's not
Speaker:as bad as it sounds, but, ideally, if you can do
Speaker:5 or 6 days a week of movement, that'll be
Speaker:great. Oh, yeah. For sure. How many minutes for a
Speaker:day? At least 30 minutes. And the high intensity
Speaker:interval training, at least 30 minutes. Yes.
Speaker:Yes. I know people wanna sneak it in fast.
Speaker:You know? There's these 15, 20 minutes, but I think, really,
Speaker:you you do need 30. And I do feel also that
Speaker:people skimp on the warm up and the cool
Speaker:down? No. Warm up is extremely important.
Speaker:Very, very important. Cool down, very important.
Speaker:Warm up is leading to the exercises or the
Speaker:workout or the train that you're training that you're doing, so it's very
Speaker:important that you do it. You need to train yourself and to warm
Speaker:up leading to the activity. Right? Otherwise, it's gonna be
Speaker:like you're gonna hurt yourself. Yeah.
Speaker:Exactly. I mean, I feel very proficient in
Speaker:the agility, mobility, and flexibility department. It's
Speaker:completely lacking in the, strength training.
Speaker:But that is this is the year for me. Now I would like
Speaker:to talk about visceral
Speaker:fat. If people don't know what that
Speaker:is, it's like the thing that hots me. It's the it's the weight
Speaker:around the belly. Oh my goodness. Why?
Speaker:Why do we have to have that? My god. I know that. Right?
Speaker:So okay. So, let's
Speaker:step back, and the muscles help you to shape your
Speaker:body Yes. And to keep up the metabolism
Speaker:not working well. But as we age, the metabolism goes
Speaker:down, and then, also changes in
Speaker:hormones like estrogen, right, have an
Speaker:impact on that. So imagine estrogen and and I was,
Speaker:like, looking for an analogy, and I love and I love this one.
Speaker:Because imagine estrogen as being the,
Speaker:police person that guides in a
Speaker:Traffic. In a traffic jam. K?
Speaker:Estrogen is guiding the fat. Okay. You go over there. You go over there.
Speaker:You go over there. When it's working normal, so before
Speaker:before all these changes. And then estrogen disappears.
Speaker:There's no more police guiding the fat where to go.
Speaker:So then the fat is like, oh, okay. I can I'm gonna go
Speaker:to a place that, that I feel it's going to be efficient
Speaker:when I when the body needs it the most. So it goes
Speaker:to around your, vital organs.
Speaker:Right? So it's see. Yeah. So it's easy
Speaker:when it needs, like, a a a quick energy, like, when it's
Speaker:it's it's needed so it's faster. And
Speaker:and I thought, oh, okay. Well, that's a nice analogy so we understand a little
Speaker:bit better. And, also, some of the hormones
Speaker:like cortisol, which is the stress hormone, it also
Speaker:increases with as we age.
Speaker:And to protect, your body,
Speaker:then it creates more fat
Speaker:because it's protecting you from that stress.
Speaker:So how wonderful. I mean, all these things that your body
Speaker:think is doing to protect you, it
Speaker:ends up, like, accumulating in in in this area of
Speaker:of our of our body. And, also,
Speaker:it's, it's less sensitive to
Speaker:insulin, which helps with,
Speaker:with, with the, the the blood
Speaker:sugar. Right? And that also
Speaker:creates increase in in weight. So all
Speaker:these changes in hormones that are happening while we are in
Speaker:menopause are creating,
Speaker:this increase in our belly. So if
Speaker:the estrogen isn't there, so the the police are not
Speaker:directing the fat, Weight
Speaker:training Yes. Helps the body work more efficiently
Speaker:and use up the extra
Speaker:calories or fat. So I started
Speaker:saying, you know, the muscles help shape the body and,
Speaker:have a better metabolism. So with weight training,
Speaker:then that's what we're doing. We're, like, having a, like,
Speaker:better metabolism as we start working out our
Speaker:muscles again. Because with the loss of muscle mass,
Speaker:also, it's because the estrogen goes down. That's why, like, the muscle
Speaker:mass goes down. But as as soon as we start
Speaker:working out, then we reverse that And everything so it's
Speaker:a chain. It it it reverses that, and
Speaker:we can have a faster metabolism. And
Speaker:then it redistributes, like, hopefully, your
Speaker:fat in a more efficient way. Yeah. But
Speaker:this has to, like, this has to absolutely go hand in
Speaker:hand with a good nutrition program. It just it's not
Speaker:just your exercises. I know.
Speaker:Sometimes I'll have a treat, and I'm like, okay. I'm not even gonna have
Speaker:a treat because it'll take too much work to
Speaker:take to to use up those calories. You know? It's
Speaker:very interesting. But, so thank you
Speaker:for all this information. I could talk to you for
Speaker:hours, and luckily, we live fairly close by, and I have
Speaker:been part of your program. So I will definitely dive into that.
Speaker:But as a guest on A Call for Love, I
Speaker:ask a question of my guests at the end. So
Speaker:Yeah. A call for love is about bringing
Speaker:awareness to your state of being. I know you're
Speaker:very in tune with your physical and, emotional
Speaker:and nutritional being. But when you're identified with
Speaker:your ego, Louisa, and living from a place of separation,
Speaker:fear, or lower vibrations. Yeah. How
Speaker:do you embrace a call for love? Like when you find yourself
Speaker:out of alignment with your higher self, what practices
Speaker:help you realign and shift towards greater love,
Speaker:not just for yourself, but all beings, like that greater presence?
Speaker:This is such a beautiful and profound question, and I thank
Speaker:you for that because
Speaker:your physical state
Speaker:is completely related to
Speaker:the emotional and the the the mind portion
Speaker:and the spiritual portion of your being. So it's
Speaker:not you cannot just work one and leave the other ones on
Speaker:the side. It's impossible because it that that's
Speaker:not how it works. So
Speaker:when I think about that and when I am out of alignment,
Speaker:I feel that that's when I am stressed or
Speaker:overwhelmed or when I am too hard
Speaker:on myself, and that's when all fear that's
Speaker:the fear based of myself. Stress,
Speaker:overwhelming, and all that. That's, like, where when I think I am out
Speaker:of alignment. If we translate that into
Speaker:your fitness journey, perhaps,
Speaker:you just you're trying too much or you're
Speaker:trying to like, you go to scale and you see yourself and you see your
Speaker:body weight and you, you punish yourself, and you don't
Speaker:eat your your nice, sweet or your
Speaker:treat, or you're trying to meet unrealistic goals.
Speaker:Right? Or you try to do, like, a super hard workout,
Speaker:or you train harder thinking that that's the way.
Speaker:That's when you're out of alignment. Usually, I step
Speaker:back. Mhmm. And if
Speaker:I if I am in a good state of mind,
Speaker:I I, I change my my mindset
Speaker:into if I cut if I catch myself in one
Speaker:of these out of alignment situations, stress,
Speaker:overwhelm, all these, then I I can
Speaker:start shifting my mindset more into
Speaker:that love underlying the underlying,
Speaker:love. So then I start to
Speaker:listen more to my body. Mhmm. I
Speaker:feel that I need
Speaker:compassion towards my body if we're talking about workouts. I'm
Speaker:talking about my journey in the fitness. Right? I
Speaker:need to be compact. The self compassion is huge
Speaker:because then it's okay. Like, I am
Speaker:in a journey. These changes, they don't happen
Speaker:in a week, in a month. It's a long process,
Speaker:so be patient. Self compassion
Speaker:is huge. And then as you turn everything,
Speaker:into self love, then each
Speaker:repetition, each class, each movement, each
Speaker:walk outside, all that,
Speaker:it's geared to more
Speaker:more love. Yeah. I think it's
Speaker:really beautiful what you're saying because I hear
Speaker:in in your message here that we beat
Speaker:ourselves up a lot about our physical body.
Speaker:But what you're saying is it's not just our physical body.
Speaker:It's our mindset, you know, our spiritual being,
Speaker:everything. So it's all this package. And if we can be kinder
Speaker:to ourselves on our journey to wellness
Speaker:through self compassion, then that helps bring us back
Speaker:into the path of our higher self knowing that, you know, we
Speaker:can be kinder and get
Speaker:to where we wanna go. Is that what you're saying? Yes.
Speaker:Focus on your on the journey.
Speaker:Focus not on being perfect. Yeah.
Speaker:Embrace those small wins. You finish
Speaker:a whole week. You are like, it's like,
Speaker:embrace that. You're you're you're doing it.
Speaker:You want to honor how the limitations that your
Speaker:body has. You know? We
Speaker:cannot do the same things that we that we used to do,
Speaker:but we can do stuff still. You know? Yeah. I
Speaker:would say we need to thank our bodies for Thank our
Speaker:bodies. Like, be grateful. Like, that's like each each
Speaker:single thing that we do towards our body, it's like a
Speaker:step towards our self love. It's Yeah.
Speaker:Beautiful. Mhmm. Yeah. Right? So the
Speaker:mindset is so much. Mindset is a huge part of my
Speaker:programs. Oh, it has to be. I I was, like,
Speaker:triking up my weights the other day, and I was, like, having a fight with
Speaker:myself. Oh, put it down. No. You gotta pick it up. No. You
Speaker:can stop. I was just, like, having this internal dialogue,
Speaker:and I think my husband was watching record, and he was
Speaker:laughing because I think he knew what I was thinking.
Speaker:And so it's it's really comical what
Speaker:goes on in our mind as we are working
Speaker:out. It's it would be really a funny comic.
Speaker:Yeah. Yeah. This morning, I was, I was training a
Speaker:client, and I said I said to her,
Speaker:you know, I I want you to
Speaker:shift your mindset, and so you can think
Speaker:that every time that we meet, it's not one another
Speaker:check-in your calendar. It's more all the
Speaker:love that you're pouring to you and to your
Speaker:journey and not just, like, another one. Oh, okay.
Speaker:She's coming now. Okay. Let let's just check it and move
Speaker:on. On the contrary, if you change that mindset
Speaker:and you're really conscious of what you're doing, your journey is
Speaker:gonna be so much much, much more enjoyable.
Speaker:Absolutely. Absolutely. So thank you, Louisa,
Speaker:for being on A Call for Love. You
Speaker:know, you're such a beautiful soul, and I'm so glad
Speaker:that we have connected. If people wanna connect with
Speaker:you, I will place all the links in the show
Speaker:notes. But just offhand, what how can they reach
Speaker:you? Connecting with me is extremely,
Speaker:extremely easy because I only have one platform,
Speaker:going on right now moving, which is Instagram or
Speaker:Facebook too, but I don't use it that often. So Instagram, luisa.mayhew
Speaker:in Instagram, and then you can connect with me through there. Yeah.
Speaker:I don't even have a website. I I don't have all that because my my
Speaker:business is flowing so well that it's, like
Speaker:and I am so busy that I haven't had the time to do a
Speaker:a website. It will come. But for now, it's
Speaker:working like that wonderfully. Well, it's word-of-mouth. Right? When
Speaker:people Word-of-mouth. Yes. Yeah. Word-of-mouth. And that's
Speaker:beautiful. That's my word for this year, flow. And when you're
Speaker:in flow with your higher self and spirit, then
Speaker:you don't need to strive so hard. It just kind of comes to
Speaker:you. So thank you for coming to us, and to
Speaker:all the listeners, I hope this inspires
Speaker:you. So please reach out if you need more inspiration.
Speaker:But from my heart to yours, namaste, dear friends.
Speaker:Namaste. Namaste. Thank you so
Speaker:much.
