In this episode, we sit down with Aerobics Instructor and nutrition guru, TD Watlington! TD talks about nutrition, your fitness journey, and how you can get started right now, even while still sitting on the couch. You can make little, subtle, lifestyle changes that can help you get in better shape over time.

She also tackles how to still go to all the upcoming holiday parties, have fun, eat and not have to feel bad doing so!

TD has been teaching fitness and nutrition for over 30 years! She specializes in fitness training for women over 40, veterans and beginners. You can connect with her in the following ways:

YouTube: https://www.youtube.com/channel/UC94bDOT78O4yQhI8Ulx6tnw/featured

IG: https://www.instagram.com/tightenupwithtd/

FB: https://www.facebook.com/groups/729893914235061

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Tonia D Benas is the founder of The Journey of You. It is a lifestyle, a process and a community, where she teaches you to Love God, Love Yourself and Love Others with practical steps to Think, Act, and Live, With, In, and On Purpose, one mindset shift at a time.

You can connect with her on IG: www.instagram.com/toniadbenas

You can connect with her on Twitter: www.twitter.com/tbenas

Website: www.toniadbenas.com

Community & Membership Site: https://whereyourlifebegins.com

You can sign up for her daily inspirational messages here: https://toniadbenas.aweb.page/p/59c2a053-3ebd-47ef-a15b-351530e85634

WEBVTT

00:00:02.580 --> 00:00:06.482

Yes, I'm so excited. We have a

special treat today. We're going

00:00:06.482 --> 00:00:10.507

to be talking with TD Washington

of Titan up with TD you. Welcome

00:00:10.507 --> 00:00:14.227

and good morning. How are you

today? Good morning. I'm fine.

00:00:14.227 --> 00:00:17.702

Thank you for having me.

Absolutely, absolutely. Can you

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just start by telling us a

little bit about you, especially

00:00:21.361 --> 00:00:23.129

for those who don't know you?

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Well, I'm TDD Watlington and I

have a aerobic YouTube channel

00:00:30.056 --> 00:00:35.600

that I teach fitness for women

that are over 40, for beginners

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and for veterans. I am a veteran

myself so I just decided, hey,

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let's just help somebody. So I

turned on the video one morning

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and.

b3a61e4c-9d43-41bb-99a1-cb08c1dfe823-0

That's how it got started.

00:00:50.390 --> 00:00:54.031

I love it. I love it. How in

your journey did you know that

00:00:54.031 --> 00:00:56.580

aerobics was going to be like

your thing?

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Well, I went to an aerobics

class probably in the 90s when

00:01:01.985 --> 00:01:06.018

Jane Fonda and and Richard

Simmons were really just

00:01:06.018 --> 00:01:10.594

starting to get that platform

going and I was hooked. So I

00:01:10.594 --> 00:01:15.170

moved to Europe during my

military career and my next door

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neighbor invited me to Stephon.

That was five hours of doing

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step aerobics. I had never seen

that before and I just totally

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fell in love. They just happened

to be.

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Advertising for a fitness class

for you to become an aerobic

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instructor. And I totally was

sold. And I'm not an impromptu

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buyer, but I bought the book. I

laid out how I was going to take

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off 40 hours of leave so that I

could attend the class and how I

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was going to be able to pay for

the class. And I did that and it

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just took off. I did a testimony

at church and everybody in in

00:01:54.014 --> 00:01:58.197

church, all the women came up to

me after was hey, I want to

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join.

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To class, I don't even have a

class set up, but they wanted it

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so we started in an attic in one

of the high rise buildings in

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Dom stock, Germany.

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And it was so crowded. It really

was way past the limit of people

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that were supposed to be up

there. And so I went to one of

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the gyms on the concern and they

allowed me to set up my classes

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and then they made a position

for me. I still was in the

8f62a8ee-5e9a-440f-a068-a08f76e9c973-4

military full-fledged soldier,

but I would teach class at

8f62a8ee-5e9a-440f-a068-a08f76e9c973-5

night. So for five nights a week

I would teach class. I went from

8f62a8ee-5e9a-440f-a068-a08f76e9c973-6

step aerobics to kickboxing to

water.

00:02:39.910 --> 00:02:40.480

Aerobics.

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And it just kept going. And so I

did that for a while while I was

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still in Germany. And then when

I got back to the states in

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Missouri, I did it a while. Oh

my goodness, I've done it in

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every state. And I actually

retired in Missouri. So I kept

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it going. And I did personal

training with clients while 9/11

00:03:04.309 --> 00:03:09.215

happened. And that shut down the

actual base. And so that made it

00:03:09.215 --> 00:03:11.520

a little difficult to get into.

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See the people. But

nevertheless, we still kept

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going. And then finally I got to

the East Coast and at my job in

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Walter Reed, I started

substituting for the aerobic

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instructor. If she couldn't get

on to Walter Reed, then she

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would call and say, can you, you

know, do my class?

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-0

And I just have a love for it

because it's helping me for

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-1

Oneness stay in shape because I

plan on being here till I'm 120

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-2

or Jesus comes sooner. And I

just want to stay in shape. So

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-3

one day I was on the treadmill

and I really just just felt it

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-4

in my spirit that I could help

somebody with this. Just turn on

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-5

the camera. I'm a talker, so I

can talk, I can show you how to

82de2b5e-1e44-4a1f-a80b-a4b4b81b117f-6

do the exercise, and it holds me

accountable because I know that.

28350d30-e831-4f3e-be49-87bb0e68ed83-0

You're depending on me and then

you can depend on me. We can

28350d30-e831-4f3e-be49-87bb0e68ed83-1

depend on each other. Hey, I

thought, well, that's a great

28350d30-e831-4f3e-be49-87bb0e68ed83-2

collaboration and here I am. So,

so I turn on that camera every

28350d30-e831-4f3e-be49-87bb0e68ed83-3

morning to do my exercise and

however many people are out

28350d30-e831-4f3e-be49-87bb0e68ed83-4

there joining me on the YouTube,

that is fine by me. You're going

28350d30-e831-4f3e-be49-87bb0e68ed83-5

to get a good workout. You're

going to have fun. Hey, you

28350d30-e831-4f3e-be49-87bb0e68ed83-6

might get a inspirational minute

in there, but that's just what I

28350d30-e831-4f3e-be49-87bb0e68ed83-7

do.

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Well, so let's talk about that,

because you talk about being

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able to turn the camera on every

morning. I'm sure the first time

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that you did that had to be

scary. How did you overcome that

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fear of, like, are people going

to be there? Who am I going to

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reach? Like, how did you work

through that? Well, I guess

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since I was a kid, I've always

had to get in front of people.

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So that part of the fear was not

there. The part that would get

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me riled up where I could get

bubble guts is like, am I going

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to?

8c4e5eb5-650b-42be-a020-c942e030fc41-0

Talk loud enough and I gonna

remember the exercises that I

8c4e5eb5-650b-42be-a020-c942e030fc41-1

planned on doing that day. So

you have to practice, you have

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to plan. OK, today I'm going to

do upper body. Well, what

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exercises really target that

upper body? So just planning it

8c4e5eb5-650b-42be-a020-c942e030fc41-4

out, knowing the exercise and

what it does for you and how

8c4e5eb5-650b-42be-a020-c942e030fc41-5

many minutes on the the the

clock am I dealing with. That's

8c4e5eb5-650b-42be-a020-c942e030fc41-6

one reason why I don't use my

music when I was teaching

8c4e5eb5-650b-42be-a020-c942e030fc41-7

classes.

00:05:27.890 --> 00:05:32.167

I did use music, but with this,

it's early in the morning so I

00:05:32.167 --> 00:05:36.038

don't have to worry about

counting the beats and all. We

00:05:36.038 --> 00:05:39.433

on the beat? No, we are

exercising. I was a drill

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Sergeant in the military at one

point and there was no music. It

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we do. You can count with me.

00:05:48.057 --> 00:05:51.996

I'm either going to go to

8101520 or we're going to count

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thing. Just give me more. And

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that's to keep it simple.

5528e539-96ad-4d94-b5b5-8fe6d1c7c12f-0

That's where the fun comes in.

Now, if you want music in your

5528e539-96ad-4d94-b5b5-8fe6d1c7c12f-1

own background, you can do that

because you don't have to do it

5528e539-96ad-4d94-b5b5-8fe6d1c7c12f-2

with me live, you can do it with

me.

00:06:07.150 --> 00:06:10.418

You know, afterwards, anytime

during the day. So if you hit

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that notification button, you

could turn me on and turn the

00:06:13.686 --> 00:06:16.900

music on and get fired up even

more. You know what I mean?

00:06:18.130 --> 00:06:21.059

Definitely, definitely. Well, as

you've gone through your

00:06:21.059 --> 00:06:23.988

certifications, and even as

you've been even in different

00:06:23.988 --> 00:06:27.120

regions and countries teaching

people in aerobics, what would

00:06:27.120 --> 00:06:30.251

you say has been your biggest

aha moment or the toughest part

00:06:30.251 --> 00:06:31.060

of that journey?

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Well, when I took the 40 hour

class and I met real

00:06:37.252 --> 00:06:41.860

professionals who were teaching

us, it was like, man, you know,

00:06:41.860 --> 00:06:46.396

this is just awesome. And just

the knowledge that they had and

00:06:46.396 --> 00:06:50.861

how simplistic the classes were

because they're just, they're

00:06:50.861 --> 00:06:55.253

teaching you and it's like,

well, you know, I compared it to

00:06:55.253 --> 00:06:59.717

being a drill Sergeant. We had

to learn the modules, they had

00:06:59.717 --> 00:07:03.030

to learn the models. They have

been doing it.

00:07:03.110 --> 00:07:07.476

Well while that experience is

there now, so it can happen. So

00:07:07.476 --> 00:07:11.843

I could see myself doing that

and preparing for the test. Now

00:07:11.843 --> 00:07:16.139

that was like the hard part

because they've changed over the

00:07:16.139 --> 00:07:20.647

years and I'm certified through

alpha and that's your your your

00:07:20.647 --> 00:07:25.013

fitness association that's all

of them on the world. I can go

00:07:25.013 --> 00:07:29.380

anywhere and and teach. So they

have a fitness theory and and

00:07:29.380 --> 00:07:30.929

practical type format.

00:07:31.710 --> 00:07:34.962

You have to get prepared for

taking the test. If you're not a

00:07:34.962 --> 00:07:38.320

good tape test taker, then you

might have a problem. But during

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the practical work it was like,

OK, they may call you and say,

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all right, you got a room full

of people and you got to do

00:07:44.721 --> 00:07:48.026

squats. Talk us through squats

while the music is playing, and

00:07:48.026 --> 00:07:51.174

you got to like, find out where

you are with the music. You

00:07:51.174 --> 00:07:54.427

never heard that music before,

but you got to do it. And then

00:07:54.427 --> 00:07:57.365

they say, OK, let's go, we're

going to do this, and you

00:07:57.365 --> 00:08:00.670

demonstrate exactly what you're

going to do. That was like the

00:08:00.670 --> 00:08:02.140

hardest part the first time.

00:08:02.260 --> 00:08:06.430

Over the years, keeping your

certifications up is pretty

00:08:06.430 --> 00:08:10.966

easy. You have to do 15 credit

hours. So each year, every two

00:08:10.966 --> 00:08:15.501

years you just go out and take

tests online. You can do that.

00:08:15.501 --> 00:08:20.330

And the good part about being in

COVID, everything was online, so

00:08:20.330 --> 00:08:23.330

you have to have your CPR and

first aid.

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-0

Qualifications always, always up

to par and taking those tests.

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-1

You also can attend classes like

an aerobics class or a yoga

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class that also gives you CU

points so you can continue your

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-3

education with that. It's lots

of ways that you can do it, but

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-4

it's it's fun because you're

meeting people, you're learning

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-5

what they know how to do. It

also gives you letters behind

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-6

your name. So if you want to be

a kickboxing expert, you know

0bd82f9b-0c9c-46cb-94ad-ffef931cca0c-7

you go to all the kickboxing

classes.

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You want to do Pilates and you

want to do yoga. All of those

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types of trainings are out

there, and you take the classes,

00:09:03.473 --> 00:09:07.686

hey, now you're certified. Then

you can pass on that training to

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lay people and you earn your

clients like that. You know, you

00:09:11.705 --> 00:09:13.780

just have to advertise for that.

f61c66db-4db1-42bd-b7a5-d097cd030c73-0

And so you mentioned kickboxing,

Pilates, yoga, step aerobics.

f61c66db-4db1-42bd-b7a5-d097cd030c73-1

You've taught every single one

of those. How have you kind of

f61c66db-4db1-42bd-b7a5-d097cd030c73-2

stayed on top of those trends or

even as, OK, now everybody's

f61c66db-4db1-42bd-b7a5-d097cd030c73-3

kickboxing, now it's Pilates,

now it's yoga. How have you kind

f61c66db-4db1-42bd-b7a5-d097cd030c73-4

of stayed on top of that to know

what should I be doing now or

f61c66db-4db1-42bd-b7a5-d097cd030c73-5

how do I flex and, you know,

growing even more of an audience

f61c66db-4db1-42bd-b7a5-d097cd030c73-6

just in the interest alone when

people ask you, hey, do you

f61c66db-4db1-42bd-b7a5-d097cd030c73-7

provide that well, OK, if I

don't know anything.

00:09:44.820 --> 00:09:49.231

That is like, ohh, I don't know.

So I I do keep abreast of all of

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the latest things. There's some

trends that it's like, OK,

00:09:53.175 --> 00:09:57.386

that's a little too fast for me,

you know, so I I tend to keep

00:09:57.386 --> 00:10:01.530

grounded with some things that

as I age and progression, your

00:10:01.530 --> 00:10:05.340

ability to do things, if you

keep up with something, you

00:10:05.340 --> 00:10:09.685

actually can train your muscles

to do it. So if you want to do a

00:10:09.685 --> 00:10:13.896

lot of jumping and that kind of

thing, you know, you can train

00:10:13.896 --> 00:10:15.299

your body to do that.

00:10:15.420 --> 00:10:19.529

But as I get older and my focus

is how is this really helping

00:10:19.529 --> 00:10:23.571

me? You know, yes, I'm, I'm

popping in sweating, but is this

00:10:23.571 --> 00:10:27.747

really helping me? You have a

lot of clients who are suffering

00:10:27.747 --> 00:10:31.723

with knee and joint pains and

things like that. So they may

00:10:31.723 --> 00:10:35.832

not be able to do that. So I

want to cater to people who, you

00:10:35.832 --> 00:10:39.941

know, if they're having joint

pain, well then we're not going

00:10:39.941 --> 00:10:43.719

to do 50 squats today because

that person is looking for

00:10:43.719 --> 00:10:45.310

something that they can.

00:10:45.570 --> 00:10:49.153

Do it in a modified way. So I

want to show you can do it

00:10:49.153 --> 00:10:52.988

sitting down as long as you're

doing something. Then you you

00:10:52.988 --> 00:10:56.634

exercise and you increasing your

heart rate. The blood is

00:10:56.634 --> 00:11:00.280

flowing, you're toning your

muscles. So I try to cater to

00:11:00.280 --> 00:11:04.241

you know how the people of the

age group that are watching you

00:11:04.241 --> 00:11:08.390

know that they can get something

out of it? When you're sweating,

00:11:08.390 --> 00:11:12.414

sweating, sweating, and it's not

showing any difference, you're

00:11:12.414 --> 00:11:13.420

working so hard.

00:11:14.330 --> 00:11:18.382

I try to stay away from that

because I know my own body. I

00:11:18.382 --> 00:11:22.366

want to stay grounded and stay

in a maintenance stage. If

00:11:22.366 --> 00:11:26.487

that's the lazy way to do it,

you know? I know that I'm not

00:11:26.487 --> 00:11:30.677

alone, but I I want to get my

muscles where they're toned. I

00:11:30.677 --> 00:11:35.210

want to work hard, but there are

times when I just want to get my

00:11:35.210 --> 00:11:39.332

exercise out. I can check the

block. That's that's just how

00:11:39.332 --> 00:11:43.110

I'm trying to be human. But if

you want to be a beast.

00:11:43.950 --> 00:11:48.585

Then you know you can just add

another set to what we're doing,

00:11:48.585 --> 00:11:49.310

but to me.

00:11:50.140 --> 00:11:54.482

I just like to keep it simple.

So I'm I'm not a competitive

00:11:54.482 --> 00:11:58.751

person, if you will. I just

wanna do me. And if I can help

00:11:58.751 --> 00:12:03.166

you while I'm doing me, then

that's just how I like it. So I

00:12:03.166 --> 00:12:07.435

just try to keep up with all of

the the latest things, for

00:12:07.435 --> 00:12:11.633

Pilates, for kickboxing, for

yoga and step aerobics. So I

00:12:11.633 --> 00:12:16.192

keep it. That's my genre right

there, if you will. I love that

00:12:16.192 --> 00:12:20.099

you know your target audience,

but then you also are.

00:12:20.180 --> 00:12:23.721

Very self aware that you know

what's best for you and then

00:12:23.721 --> 00:12:27.442

you're able to use that to help

other people. And I know with

00:12:27.442 --> 00:12:31.163

aerobics and fitness a lot of

times nutrition comes into that

00:12:31.163 --> 00:12:34.884

too. So can you tell us a little

bit just about the nutrition

00:12:34.884 --> 00:12:38.785

side and what we can be doing to

stay healthy on that side of it

00:12:38.785 --> 00:12:42.447

as well? Good question, good

question. Well, for me I try to

00:12:42.447 --> 00:12:46.168

like keep it simple for I don't

calorie count. I I don't like

00:12:46.168 --> 00:12:49.769

the word diet. I try to eat

sensibly where I you know, stay

00:12:49.769 --> 00:12:51.929

away from a lot of fried foods

and.

5d5cd81e-e81e-4b78-a6a8-2d64f913de9c-0

Don't get me wrong. Every now

and then I do have it and I try

5d5cd81e-e81e-4b78-a6a8-2d64f913de9c-1

to tell my myself, OK?

00:12:59.100 --> 00:13:02.715

Have you ever heard of

intermittent fasting? So you

00:13:02.715 --> 00:13:07.235

have to break your fast sometime

during the day? It doesn't have

00:13:07.235 --> 00:13:11.060

to be early in the morning

because break fast actually

00:13:11.060 --> 00:13:15.440

means you're going to break from

fasting because you slept all

00:13:15.440 --> 00:13:19.474

night, couple of hours. So

whatever time you start eating

00:13:19.474 --> 00:13:23.854

during the course of the day,

you want to eat the right things

00:13:23.854 --> 00:13:27.887

for your body type. I know for

me my body type is what my

00:13:27.887 --> 00:13:29.070

androids is what?

00:13:29.140 --> 00:13:33.091

It's me going as far as eating

salty food, if that makes sense.

00:13:33.091 --> 00:13:36.734

OK, so I can get wrapped up

after eating peanut butter and

00:13:36.734 --> 00:13:40.747

or or a bag of chips. I'm ready

to go. I'm like, let's go, let's

00:13:40.747 --> 00:13:44.637

go, let's go. Well, that might

not be for you, you know what I

00:13:44.637 --> 00:13:48.404

mean? You might like sweet.

Well, sweets make me crash after

00:13:48.404 --> 00:13:52.170

eating them. OK, I like sweets,

but I know that I'm going to

00:13:52.170 --> 00:13:55.689

feel like blood, so you have to

know your own body type.

00:13:56.430 --> 00:14:00.946

You have to know, you know, what

gets you going. So once you find

00:14:00.946 --> 00:14:04.709

that out, then I think that

you'll stick with whatever

00:14:04.709 --> 00:14:09.089

program you come up with as far

as eating properly. I do eat my

00:14:09.089 --> 00:14:13.263

proteins with through meat,

eggs, that kind of thing. I have

00:14:13.263 --> 00:14:17.574

carbohydrates and now I really

like pasta and rice, but I know

00:14:17.574 --> 00:14:21.680

that I have to pull back from

that a couple of times during

00:14:21.680 --> 00:14:25.991

the week so that I can see my

abs, you know, or stay away from

00:14:25.991 --> 00:14:26.469

shrimp.

eb210b18-dda6-44bd-9c88-c72f72fbeebe-0

Yeah, those are my ideal foods

that I really like to eat. But I

eb210b18-dda6-44bd-9c88-c72f72fbeebe-1

noticed that when I eat them

then I don't have my little 6

eb210b18-dda6-44bd-9c88-c72f72fbeebe-2

pack, if you will. So you have

to know your own body type. So

eb210b18-dda6-44bd-9c88-c72f72fbeebe-3

in preparing meals, I try to

prepare meals that are sensible,

eb210b18-dda6-44bd-9c88-c72f72fbeebe-4

where I get my fruit in there, I

get my carbs, my fats and my

eb210b18-dda6-44bd-9c88-c72f72fbeebe-5

protein. So I kind of like stick

to that daily, you know, chart

eb210b18-dda6-44bd-9c88-c72f72fbeebe-6

if you will, but nothing hard

and the amount of food.

00:14:56.860 --> 00:15:00.760

I try to portion it where, you

know my meat and I can eat a

00:15:00.760 --> 00:15:04.725

steak this big, but I know that

since we're just eat maybe 6

00:15:04.725 --> 00:15:08.690

ounces or less, that kind of

thing. I don't do three meals a

00:15:08.690 --> 00:15:08.950

day.

00:15:09.900 --> 00:15:15.081

It's just how I feel if I can

get all my food in at lunchtime

00:15:15.081 --> 00:15:16.920

because I do eat fast.

00:15:17.950 --> 00:15:22.214

Then that's what I do. And then

I'll eat something light for

00:15:22.214 --> 00:15:26.269

dinner, maybe a salad or

something like that. But there's

00:15:26.269 --> 00:15:30.044

no real real regiment. I just

try not to cook the old

00:15:30.044 --> 00:15:34.028

fashioned way. Like I was

brought up on with the Butters

00:15:34.028 --> 00:15:37.943

and the grease and that kind of

thing. So I may do more

00:15:37.943 --> 00:15:42.138

grilling, I may do more baking

than the fried, but it's the

00:15:42.138 --> 00:15:46.332

same foods. I'm just preparing

it a different way. I do add

00:15:46.332 --> 00:15:48.500

more turmeric to my food cumin.

00:15:48.590 --> 00:15:48.930

Had.

00:15:50.080 --> 00:15:53.508

Was that other than cayenne

pepper? Because I do know those

00:15:53.508 --> 00:15:57.051

type of ingredients will burn

calories, so that's the kind of

00:15:57.051 --> 00:16:00.594

stuff that I'm interested in.

How am I going to burn calories

00:16:00.594 --> 00:16:04.251

while I'm still sitting still?

So if my body is still revved up

00:16:04.251 --> 00:16:04.479

and.

00:16:05.430 --> 00:16:09.023

You know, burning calories, then

I know that I'm going to lose

00:16:09.023 --> 00:16:12.787

inches. I know that I'm going to

be more toned, so I just keep it

00:16:12.787 --> 00:16:16.438

simple like that and that's just

me knowing me. But for helping

00:16:16.438 --> 00:16:20.031

clients know their their bodies

and stuff, I do go in a little

00:16:20.031 --> 00:16:23.339

bit more in depth individually

because it's an individual

00:16:23.339 --> 00:16:26.932

thing. One size doesn't fit all

and you just have to know that

00:16:26.932 --> 00:16:30.525

people can't just blindly say

well what what can I do? Because

00:16:30.525 --> 00:16:34.290

you need to know you do you know

your body? Do you listen to your

00:16:34.290 --> 00:16:35.259

muscles? When we.

00:16:35.650 --> 00:16:39.004

I'm doing stretches and things

like that, you know, did you

00:16:39.004 --> 00:16:42.527

eat, you know, a plate full of

pasta the night before you know

00:16:42.527 --> 00:16:45.937

did this make you feel sluggish

and bloated and or does this

00:16:45.937 --> 00:16:49.404

grab you up? You ready to go?

You can tighten up with TV, you

00:16:49.404 --> 00:16:52.815

know, come on, give me more,

give me more kind of thing. You

00:16:52.815 --> 00:16:56.170

have to know your own body and

if you're just starting out.

0a3f884a-d53b-48f7-ac11-616e3d10f186-0

The good thing about it is.

0172e61a-35d3-44e8-b927-60b7d25aedb3-0

Write down what what it is you

like to eat, if you like to eat

0172e61a-35d3-44e8-b927-60b7d25aedb3-1

bread, if you like to drink

sodas and things like that. And

0172e61a-35d3-44e8-b927-60b7d25aedb3-2

I say, OK you guys, we're going

to, you know, pull away from

0172e61a-35d3-44e8-b927-60b7d25aedb3-3

drinking soda today, where if

you drink 5 sodas a day or

0172e61a-35d3-44e8-b927-60b7d25aedb3-4

later, then maybe don't drink

the whole liter. Start little by

0172e61a-35d3-44e8-b927-60b7d25aedb3-5

little, you know, don't just

throw everything away because

0172e61a-35d3-44e8-b927-60b7d25aedb3-6

you're not going to stick to

that. So just maybe if you drink

0172e61a-35d3-44e8-b927-60b7d25aedb3-7

3 glasses of soda, then maybe

only drink.

00:17:29.070 --> 00:17:32.837

2 1/2 That's a win right there

because you can check the block.

00:17:32.837 --> 00:17:36.546

Well, I didn't drink all three,

you know, so whatever it takes

00:17:36.546 --> 00:17:40.196

to motivate you, then that's

what you're going to stick with.

00:17:40.196 --> 00:17:44.022

You don't have to blame anybody.

You just know, hey, I know that

00:17:44.022 --> 00:17:47.672

I did less today of that and

then tomorrow, hey, do even less

00:17:47.672 --> 00:17:49.379

treat yourself, you know? So.

2d73b928-517e-424d-b0e3-d9ffc57fbcda-0

Whatever it takes for you to

stick to a program and you find

2d73b928-517e-424d-b0e3-d9ffc57fbcda-1

your niche in it, I just say,

hey, let's go for it. If eating

2d73b928-517e-424d-b0e3-d9ffc57fbcda-2

is is a problem for you, just

take a little bit of weight at a

2d73b928-517e-424d-b0e3-d9ffc57fbcda-3

time, get out and walk a little

bit more. Walking is the most

2d73b928-517e-424d-b0e3-d9ffc57fbcda-4

simplest.

00:18:06.980 --> 00:18:10.266

Type of exercise that you can

do. You can walk around in the

00:18:10.266 --> 00:18:13.390

house, so if it's raining,

there's no excuse. You know if

00:18:13.390 --> 00:18:16.892

it's snowing, there's no excuse.

Walk around in the room. When I

00:18:16.892 --> 00:18:20.448

say use your room, use your room

and walk around. Move your arms.

00:18:20.448 --> 00:18:23.519

Whatever it takes. You're

burning calories. You will see

00:18:23.519 --> 00:18:23.949

results.

00:18:25.200 --> 00:18:27.767

I love that. I love that. It

sounds like it's more of a

00:18:27.767 --> 00:18:30.472

lifestyle change. It's not

overnight success or things are

00:18:30.472 --> 00:18:33.223

just gonna change. Today you

make a decision, tomorrow it's

00:18:33.223 --> 00:18:36.111

different. You gotta take that

one day at a time, which really

00:18:36.111 --> 00:18:39.000

makes me want to ask you, with

us getting ready to go into the

00:18:39.000 --> 00:18:41.659

holidays. There's parties and

everybody's got cookies and

00:18:41.659 --> 00:18:44.501

treats and so many different

foods that are right in front of

00:18:44.501 --> 00:18:47.115

you. What would be your

suggestion of how we are able to

00:18:47.115 --> 00:18:49.636

go through the holidays and

still have those lifestyle

00:18:49.636 --> 00:18:52.341

changes where we're eating

healthy, but we can still enjoy

00:18:52.341 --> 00:18:55.230

the parties and all the things

that are going to be before us?

00:18:55.300 --> 00:18:56.920

Over the next couple of months.

00:18:58.540 --> 00:19:02.831

Fabulous question. The thing

that I say to do, if you have a

00:19:02.831 --> 00:19:07.123

lot of parties, eat before you

go to the party so you're not

00:19:07.123 --> 00:19:11.344

starving, OK? And it's OK to

purchase your clothes a little

00:19:11.344 --> 00:19:14.932

bit bigger than what you

normally wear. So say for

00:19:14.932 --> 00:19:19.505

instance, I always say, hey, I'm

a size 6, I'm not buying a size

00:19:19.505 --> 00:19:23.304

8. But sometimes the the

designer of the clothes, you

00:19:23.304 --> 00:19:27.385

know, maybe cut them small. So

you have to take that into

00:19:27.385 --> 00:19:28.370

consideration.

00:19:28.440 --> 00:19:31.809

So if you're gonna wear

something that's just Uber

00:19:31.809 --> 00:19:35.774

tight, you know, then you need

to start eating a little bit

00:19:35.774 --> 00:19:39.937

earlier in the day so that you

can eliminate that, because you

00:19:39.937 --> 00:19:43.968

should be eliminating every

meal, you know, if you're eating

00:19:43.968 --> 00:19:48.197

the right consistency of fiber

and things of that nature. So if

00:19:48.197 --> 00:19:52.227

you're going to be going to big

parties two or three times a

00:19:52.227 --> 00:19:55.862

week, plan ahead by either

eating or a smaller meal so

00:19:55.862 --> 00:19:59.100

you're not famished by the time

you get to that.

00:19:59.170 --> 00:20:03.110

Body so you know remember to

exercise so that you can burn

00:20:03.110 --> 00:20:07.185

those calories and you'll have a

little bit of deficit there

00:20:07.185 --> 00:20:11.192

where you can kind of like

alright well I can eat some more

00:20:11.192 --> 00:20:15.534

beans if you will. You know you

got to have fun with it can't be

00:20:15.534 --> 00:20:19.475

so rigid that you just got to

count at least not for me. I

00:20:19.475 --> 00:20:23.816

just try to think about OK well

where are we going what when was

00:20:23.816 --> 00:20:27.556

the last time that I ate you

know and my full am I just

00:20:27.556 --> 00:20:29.160

famished I I can eat it.

00:20:29.250 --> 00:20:32.742

Horse kind of thing, which I

never say that, but I'm just

00:20:32.742 --> 00:20:36.536

using that as an example. You

know, you don't want to go there

00:20:36.536 --> 00:20:40.390

and try to pick out, you want to

eat just small portions. So if

00:20:40.390 --> 00:20:43.883

they do have some really

delectable foods, then just take

00:20:43.883 --> 00:20:47.376

a small amount of each thing,

take your time chewing, you

00:20:47.376 --> 00:20:51.291

know, if you chew 20 times, you

know, then you can get full fast

00:20:51.291 --> 00:20:54.904

and your brain will be, you

know, OK, well we are full, you

00:20:54.904 --> 00:20:58.457

know, we don't need to eat

anymore, that kind of thing. So

00:20:58.457 --> 00:20:59.180

you hear me.

00:20:59.590 --> 00:21:03.304

Tell your brain, you know,

always say that because there's

00:21:03.304 --> 00:21:07.269

a purpose behind that. You know,

you just don't eat just to be

00:21:07.269 --> 00:21:11.172

eating, you know, for comfort.

I've been there. Or or you eat

00:21:11.172 --> 00:21:15.012

so fast like I do, that I could

eat everything that's on the

00:21:15.012 --> 00:21:18.789

table presented to me. No, I'm

in control. The food doesn't

00:21:18.789 --> 00:21:22.944

control me. So it's a whole game

with me. And it is, you said the

00:21:22.944 --> 00:21:26.784

right thing. It is a lifestyle.

OK, so it being a lifestyle,

00:21:26.784 --> 00:21:29.679

this means that this is going to

be with you.

ccace171-dd16-4d73-be0a-42aff89ae762-0

Often. And you gonna have to pay

attention to your body, you

ccace171-dd16-4d73-be0a-42aff89ae762-1

know, something that you eat may

make you feel like, oh, you

ccace171-dd16-4d73-be0a-42aff89ae762-2

know, I shouldn't ate that.

Well, how you going to know if

ccace171-dd16-4d73-be0a-42aff89ae762-3

you eating everything around? So

take your time, sit down and

ccace171-dd16-4d73-be0a-42aff89ae762-4

think about well, what is it

that I really really like to eat

ccace171-dd16-4d73-be0a-42aff89ae762-5

those things that you really

really like to eat probably or

ccace171-dd16-4d73-be0a-42aff89ae762-6

the things that's doing you the

most harm. I named peanut butter

ccace171-dd16-4d73-be0a-42aff89ae762-7

shrimp. Those types of things is

really what makes me feel

ccace171-dd16-4d73-be0a-42aff89ae762-8

bloated.

b953cb37-348c-44a6-b904-5f3fe4a3b8bf-0

But I like them, but I don't eat

it all the time. So when I do

b953cb37-348c-44a6-b904-5f3fe4a3b8bf-1

want it, you know, I have to eat

it in moderation so that I can

b953cb37-348c-44a6-b904-5f3fe4a3b8bf-2

enjoy it. So I try to slow down

and chew it so my brain and say,

b953cb37-348c-44a6-b904-5f3fe4a3b8bf-3

OK, you've had enough, you know,

but I'm like a bit more, you

b953cb37-348c-44a6-b904-5f3fe4a3b8bf-4

know.

00:22:18.400 --> 00:22:22.492

At one point, my mind used to be

like, I could see myself, you

00:22:22.492 --> 00:22:26.389

know, I'm, I'm thin, 17% body

fat. But my mind still saw me

00:22:26.389 --> 00:22:30.221

heavy. So I had to change my

mindset when it came to that.

00:22:30.221 --> 00:22:33.729

You know, you have to be

transformed by renewing your

00:22:33.729 --> 00:22:37.496

mind. So I did have to read a

lot of books. I had to, you

00:22:37.496 --> 00:22:41.264

know, think about what I was

doing and then I was able to

00:22:41.264 --> 00:22:45.161

overcome it. Plus, I was still

in the military and I had to

00:22:45.161 --> 00:22:47.110

take what they called PT test.

00:22:47.380 --> 00:22:51.444

And you had to be a certain

weight. So it wasn't hard for me

00:22:51.444 --> 00:22:53.910

to snap back. You know, I I've

been.

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-0

Overweight, too, from going from

1:30 to 150. I've done that. And

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-1

that was from stress from work

because I maintained my body

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-2

weight. I went in the military

as A at 123. When I separated or

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-3

retired from the military, I was

126. So you tell me I was doing

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-4

something right. I only gained 3

pounds. And then after I got out

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-5

of military, which has been 20

years, then I gained, you know,

f2ac85ee-2bf5-4eab-832f-9f1ea9a3ead8-6

all of this weight. And it was

before.

00:23:25.480 --> 00:23:29.451

Solve it. And so when we went

into COVID, that snapped me

00:23:29.451 --> 00:23:33.766

back, hey, I'm up to 150. I've

never been this even, you know,

00:23:33.766 --> 00:23:38.217

at my pregnant weight. So I got

busy. I was like, OK, I did me a

00:23:38.217 --> 00:23:42.394

dream board. And I was like, I'm

going to be 133 pounds, you

00:23:42.394 --> 00:23:46.640

know, by this time frame. And I

had to do the work. So I went

00:23:46.640 --> 00:23:50.749

back and I got certified in my

aerobics, and I started, you

00:23:50.749 --> 00:23:54.995

know, getting on that treadmill,

doing my 10,000 steps a day,

00:23:54.995 --> 00:23:55.680

every day.

00:23:55.750 --> 00:23:59.490

I was drinking my 8 ounces of

water. I took my weight and

00:23:59.490 --> 00:24:03.359

divided it in half. That's how

many ounces of water I would

00:24:03.359 --> 00:24:07.486

drink a day. I mean, I did the

work because I wanted to see the

00:24:07.486 --> 00:24:11.291

results. And so if that works

for me, then hey, then I can

00:24:11.291 --> 00:24:15.418

help somebody else do that. But

you just got to know what works

00:24:15.418 --> 00:24:19.352

for you and do it, stick to it.

You got to stick to the plan

00:24:19.352 --> 00:24:22.963

that you're going to choose

whatever niche that is that

00:24:22.963 --> 00:24:25.930

haven't necessarily would

tighten up with TD.

00:24:26.020 --> 00:24:29.202

You may come up with your own

things because exercise is

00:24:29.202 --> 00:24:32.664

universal. So if you're doing

your biceps this way, you know,

00:24:32.664 --> 00:24:35.959

and you like that, then you

could teach somebody this way,

00:24:35.959 --> 00:24:39.532

or you can take it down by your

waistline. Whatever. Nobody can

00:24:39.532 --> 00:24:43.050

be insulted, you know? Or you

doing that like me, because it's

00:24:43.050 --> 00:24:46.121

universal and that's a

compliment. If somebody's doing

00:24:46.121 --> 00:24:49.639

the same thing that you're doing

and they want to teach it, go

00:24:49.639 --> 00:24:52.989

for it. There's room, all right?

There's room out here, and

00:24:52.989 --> 00:24:56.340

there's no limit to the type of

exercises that can be done.

edd2e9a5-2f85-4e2b-b1e4-87dc3f287c05-0

So I always say go and have fun,

tighten up with TD. I'm would

edd2e9a5-2f85-4e2b-b1e4-87dc3f287c05-1

you like come on in. Alright,

come on. I love that.

00:25:05.680 --> 00:25:08.780

Alright, cool. You mentioned

quite a few things in there that

00:25:08.780 --> 00:25:11.780

made me think about, you talked

about emotional eating. You

00:25:11.780 --> 00:25:14.730

talked about, you know, the

fluctuating of weight. And for

00:25:14.730 --> 00:25:17.830

you, the military was a really

big factor in the beginning of

00:25:17.830 --> 00:25:20.930

staying in shape until you were

able to bounce back. But then

00:25:20.930 --> 00:25:24.130

after the military, it was like

you had that wake up call. What

00:25:24.130 --> 00:25:27.380

would you say would be like the

first step for someone who maybe

00:25:27.380 --> 00:25:30.630

they're like, this isn't the way

that I want to be and I want to

00:25:30.630 --> 00:25:33.630

get healthier, but they don't

have the military behind them

00:25:33.630 --> 00:25:36.330

driving them to get it done.

What would be like that?

00:25:36.400 --> 00:25:39.292

1st next step because I mean you

talking about the emotional

00:25:39.292 --> 00:25:42.137

mindset that you've got to get

in check as well. What would

00:25:42.137 --> 00:25:44.935

they do to get started and then

be able to keep going from

00:25:44.935 --> 00:25:45.219

there?

00:25:46.720 --> 00:25:49.880

First of all, you gotta love

yourself so.

00:25:50.710 --> 00:25:56.310

Just knowing that you are enough

that you matter that.

00:25:57.520 --> 00:26:02.316

You are important enough to take

care of yourself. Even though

00:26:02.316 --> 00:26:06.961

you're taking care of other

people, yourself matters. So you

00:26:06.961 --> 00:26:11.072

have to give yourself

affirmations, looking at mirror

00:26:11.072 --> 00:26:15.869

and say girl, you look good. You

know, that kind of thing. You

00:26:15.869 --> 00:26:20.665

have to motivate yourself. So if

if you've been sitting on the

00:26:20.665 --> 00:26:25.386

couch for the last 20 years, you

haven't been doing anything,

00:26:25.386 --> 00:26:27.290

just really just nothing.

00:26:27.980 --> 00:26:33.042

Now is the time to just say I'm

tired of being tired and let me

00:26:33.042 --> 00:26:38.104

do something about myself. So if

nothing else, pick up a pencil

00:26:38.104 --> 00:26:42.930

or pick up your phone and go to

that little note section and

00:26:42.930 --> 00:26:47.359

just start saying, hey, I'm

matter, I want to lose this

00:26:47.359 --> 00:26:52.342

amount of weight so you're not

going to lose £50 in three days

00:26:52.342 --> 00:26:57.168

unless you had surgery. OK,

let's just be real. So if if you

00:26:57.168 --> 00:26:57.880

are £400.

00:26:58.640 --> 00:27:02.947

Then just say, OK, I'm going to

lose £2.00 this week. Well, how

00:27:02.947 --> 00:27:07.321

do you lose £2.00? That means if

I can sit here, hold my arms up

00:27:07.321 --> 00:27:11.427

like this, I can't get out of

bed. But I can hold my arms up

00:27:11.427 --> 00:27:15.532

like this. Can I bring them

forward like this? Maybe do that

00:27:15.532 --> 00:27:19.839

four times today? Well, if you

do it three times in one day for

00:27:19.839 --> 00:27:20.580

10 minutes.

00:27:21.970 --> 00:27:25.491

Then that's 30 minutes of

exercise. OK, so let's just

00:27:25.491 --> 00:27:29.664

break it down even more. If the

10 minutes is too much and it's

00:27:29.664 --> 00:27:32.989

stressing you out, then just do

it for 30 seconds.

00:27:33.930 --> 00:27:34.410

OK.

ae4a5dbd-1abb-4c39-9c74-b95f32d3e951-0

30 seconds rest 2 hours, come

back 230 seconds more. You know,

ae4a5dbd-1abb-4c39-9c74-b95f32d3e951-1

whatever it takes. My main point

in saying all this is little by

ae4a5dbd-1abb-4c39-9c74-b95f32d3e951-2

little.

00:27:45.670 --> 00:27:48.922

Just do little by little. You

will see the results because

00:27:48.922 --> 00:27:52.450

you're going to get stronger. If

you consistently do something,

00:27:52.450 --> 00:27:55.593

it's gonna work for you. So

consistently doing the right

00:27:55.593 --> 00:27:58.790

things, not the wrong thing.

Consistently doing the right

00:27:58.790 --> 00:28:02.374

things, which means raise those

arms up because raising it above

00:28:02.374 --> 00:28:05.792

your head, that's going to make

your heart rate speed up. OK,

00:28:05.792 --> 00:28:09.044

now OK, that's a start because

now you're burning calories

00:28:09.044 --> 00:28:12.628

because your heart rate is going

up. Simple, right? Just keep it

00:28:12.628 --> 00:28:15.439

simple. Now can I raise my arms

a little bit more?

00:28:15.590 --> 00:28:19.941

A little bit more. Little bit

more. Look at that. Alright, now

00:28:19.941 --> 00:28:23.810

bring it down. OK. Now you just

did that with me. Look.

00:28:24.680 --> 00:28:28.186

Alright. And I'm getting

stronger, so little things like

00:28:28.186 --> 00:28:31.816

that. And just reward yourself

by just saying, oh, you are

00:28:31.816 --> 00:28:35.384

awesome. You know, pick that

knee up, just just push back

00:28:35.384 --> 00:28:39.014

from the table, lift your knee

up one knee at a time, just

00:28:39.014 --> 00:28:42.336

squeeze as you lift, little

bitty things like that. I

00:28:42.336 --> 00:28:46.273

promise you you'll start seeing

the results and pretty soon you

00:28:46.273 --> 00:28:50.149

can get up off that couch, you

can use your room, you can walk

00:28:50.149 --> 00:28:50.580

around.

00:28:51.290 --> 00:28:54.488

This might not work for

everybody, but it's just that

00:28:54.488 --> 00:28:58.160

simple. So when I say in the

morning, OK, everybody, you know

00:28:58.160 --> 00:29:01.654

what we do? We got to give God

all the glory. I believe in

00:29:01.654 --> 00:29:05.267

keeping him first because he's

the one that's going to be in

00:29:05.267 --> 00:29:08.821

that room with me. If nobody

turns on that site to look at,

00:29:08.821 --> 00:29:12.434

tighten up the TV, I'm still

doing this for me and I'm doing

00:29:12.434 --> 00:29:16.284

it to the glory of him. So he's

giving me the strength to do it.

00:29:16.284 --> 00:29:19.778

Then I'm honoring him because,

Lord, I'm doing this to the

00:29:19.778 --> 00:29:21.199

glory of you, because I.

00:29:21.290 --> 00:29:26.425

Know that I know I heard him say

turtleneck camera and do this

00:29:26.425 --> 00:29:26.670

so.

00:29:27.750 --> 00:29:31.845

Bottom line, to answer your

question, it's to start little

00:29:31.845 --> 00:29:32.540

by little.

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-0

And just do what you can do.

Write down what it is you want.

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-1

Those are your goals, your

vision. You got to make it

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-2

plain, because successful people

get up early in the morning.

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-3

They do their exercise, they

write down their ideas, they

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-4

read their ideas over and over

again and they pray. So those

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-5

are the things that I do and

that helps me. So I pass that on

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-6

to you. I love that. I love

that. And you really just drove

46150b06-cd3a-4b52-8af8-a7c9d0b9f326-7

home the message of love.

0b09f301-58c1-458a-abfe-f56cadf6b185-0

Love yourself and love others.

And you have to do it in that

0b09f301-58c1-458a-abfe-f56cadf6b185-1

order. And so I don't know about

everybody else, but I'm like, I

0b09f301-58c1-458a-abfe-f56cadf6b185-2

wanna join. I want to tighten

up. How can they join or follow

0b09f301-58c1-458a-abfe-f56cadf6b185-3

you in order to tighten up with

TV? OK. I'm on YouTube and it's

0b09f301-58c1-458a-abfe-f56cadf6b185-4

the tighten up with TD, TD, like

in touchdown. All right. And I'm

0b09f301-58c1-458a-abfe-f56cadf6b185-5

also on Instagram. Tighten up

with TD. And I'm also on

0b09f301-58c1-458a-abfe-f56cadf6b185-6

Facebook as Tonya Watlington, so

you can follow me.

00:30:33.790 --> 00:30:37.835

I'm on every morning, five days

a week at 5:30 AM Eastern

00:30:37.835 --> 00:30:42.090

Standard Time, OK? And so five

days a week. Are we doing the

00:30:42.090 --> 00:30:46.345

same thing every day? Is it a

little bit different or what's

00:30:46.345 --> 00:30:50.321

kind of how is that set up?

Well, I try to have a little

00:30:50.321 --> 00:30:54.925

schedule so that I can get toned

in the right muscles and all. So

00:30:54.925 --> 00:30:59.390

I on Mondays I do upper body. On

Wednesday it's cardio Tuesday.

00:31:00.050 --> 00:31:03.544

Thursday, no deck, skip one.

Tuesday is cardio Tuesday,

00:31:03.544 --> 00:31:07.038

Wednesday is lower body,

Thursday is relaxing Thursday,

00:31:07.038 --> 00:31:11.095

and then Friday is full body. So

we're going to bring everything

00:31:11.095 --> 00:31:14.776

that we learned during the

course of the week. We read all

00:31:14.776 --> 00:31:18.645

in on Friday. Sometimes I'll

have a chair in there, sometimes

00:31:18.645 --> 00:31:22.389

I'll have weights, sometimes

I'll have a step in there. Who

00:31:22.389 --> 00:31:26.383

knows? But sometimes it's just

our own muscles, and you have to

00:31:26.383 --> 00:31:30.190

know that these muscles can be

heavy if you do a repetition.

00:31:30.260 --> 00:31:33.807

A couple of times you gonna get

to that muscle failure. You're

00:31:33.807 --> 00:31:37.297

like, I can't do no more. So

that's the beauty of it all. And

00:31:37.297 --> 00:31:40.788

you know, if you keep doing this

for, say, five to six weeks,

00:31:40.788 --> 00:31:44.054

then you can increase your

weights. If you start out with

00:31:44.054 --> 00:31:47.769

no weight, then you can increase

it to £2.00 to £5 to six pounds,

00:31:47.769 --> 00:31:51.373

whatever, because you're getting

stronger, all right. Or if you

00:31:51.373 --> 00:31:54.188

just rather do it without

weights, all of that is

00:31:54.188 --> 00:31:57.622

incorporated. So we do it. Just

just come on and join us and

00:31:57.622 --> 00:31:58.580

have a good time.

00:32:00.060 --> 00:32:03.896

11 What I hear you saying is we

don't have to wait until January

00:32:03.896 --> 00:32:07.437

to become a better version of

ourselves. We can start right

00:32:07.437 --> 00:32:10.683

now, right now. That's the

beauty of you don't have to

00:32:10.683 --> 00:32:14.106

wait. So even after we get off

the podcast, you can start

00:32:14.106 --> 00:32:17.942

walking around in your room. You

can start thinking about, well,

00:32:17.942 --> 00:32:21.720

OK, how many glasses of water do

I need to drink? How? How much

00:32:21.720 --> 00:32:25.438

fiber do I need in my body? OK,

go eat a apple. And if there's

00:32:25.438 --> 00:32:29.156

any allergies or anything like

that, don't worry about it. Use

00:32:29.156 --> 00:32:30.160

a substitute, OK?

6e930e5d-0f05-4fcd-8c82-3d2cc480d6dc-0

But do something because you're

doing it for yourself. If you

6e930e5d-0f05-4fcd-8c82-3d2cc480d6dc-1

don't take care of you, how can

you take care of anybody else?

6e930e5d-0f05-4fcd-8c82-3d2cc480d6dc-2

So just keep it simple and just

make a plan. And the plan is to

6e930e5d-0f05-4fcd-8c82-3d2cc480d6dc-3

get started. Love yourself.

You're worth it.

00:32:47.270 --> 00:32:50.327

I love it. I love it. TV, thank

you so much for coming on the

00:32:50.327 --> 00:32:53.286

podcast today. You have truly

got me motivated. I'm like, I

00:32:53.286 --> 00:32:56.442

have my Fitbit on. I'm ready to

go walk around and get my stuff

00:32:56.442 --> 00:32:59.450

and start taking better care of

myself as well. So thank you

00:32:59.450 --> 00:33:02.409

very much. We appreciate it

guys. For any more information,

00:33:02.409 --> 00:33:05.367

please go. To tighten up with

TV, you can check with her on

00:33:05.367 --> 00:33:08.129

YouTube, Instagram and on

Facebook 5:30 in the morning.

00:33:08.129 --> 00:33:10.940

Then you don't want to get up

that early. You can TuneIn

00:33:10.940 --> 00:33:14.046

anytime throughout the day. So

thank you guys so much. We hope

00:33:14.046 --> 00:33:15.969

you all have a great rest of

your day.

00:33:16.630 --> 00:33:19.050

Thank you so much. Alright, bye,

bye.

00:33:19.700 --> 00:33:22.550